The Ready State Podcast

Welcome to the first episode of RECESS, a new, more personal series from us, Juliet and Kelly Starrett. In these shorter, looser conversations, we’re pulling back the curtain on what’s going on in our lives, what we’re learning, what’s making us laugh, and what we’re thinking about across health, movement, longevity, performance, parenting, and everything in between.

In this episode, we talk about Kelly’s experience coaching Cal Women’s Water Polo at the NCAA championship and what it’s like to compete at that level. We unpack the “bronze medal mindset” and some of the biggest lessons we’ve learned from elite sport. We also dive into the Dean Potter documentary and reflect on our own experiences in 90s extreme sports culture. Plus, we share why we’re concerned about nicotine being normalized in wellness and what stood out to us at the Stanford Healthy Aging Conference.

And of course, we get into some lighter moments—including Kelly’s definitely-not-a-cat-group: the Meowfia.

What You'll Learn in This EpisodeWhy we’re still debating whether Kelly is in a cat group
What Kelly learned from coaching at the NCAA championship
How we think about loss, silver medals, and the bronze medal mindset
Why the Dean Potter documentary hit close to home for us
Why we’re concerned about nicotine products in wellness culture
What stood out to us at the Stanford Healthy Aging Conference
How we’re processing our youngest daughter’s senior-year milestones
Key Highlights: 00:00 — Why we’re starting RECESS
01:17 — The Meowfia, taco cat, and the funny-off
03:15 — Bringing fun back into health and longevity
03:58 — Kelly’s reflections from the NCAA women’s water polo championship
09:03 — Losing gold, winning silver, and the bronze medal mindset
13:51 — Red Vines, fat-free diets, and 90s athlete nutrition
17:24 — Dean Potter, Dark Wizard, and extreme sports culture
22:45 — Nicotine pouches, health washing, and wellness influence
27:34 — Our biggest takeaways from Stanford Healthy Aging
29:02 — Strength training, creatine, isometrics, and old cat syndrome
32:28 — Parenting, graduation, and figuring out how to cook for two

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In this episode, David Epstein explores a powerful idea: constraints don’t limit us – they make us better.

Drawing from his book Inside the Box, he explains why too much freedom often leads to overwhelm, indecision, and worse outcomes. Whether it’s creativity, productivity, or everyday decisions, we perform better when we narrow the field and work within clear boundaries.

Through stories – from failed tech startups with too many ideas to elite performers who thrive under restrictions – he shows how constraints help us prioritize, think differently, and follow through. Even creativity, he argues, doesn’t come from endless freedom, but from being boxed in just enough to spark better solutions.

If you’ve ever felt stuck, scattered, or overloaded with choices, this episode offers a simple reframe: you don’t need more options – just better constraints.

What You'll Learn in This EpisodeHow constraints improve creativity, focus, and performance
Why too much choice leads to overwhelm and worse decisions
Why creativity thrives with fewer options
How distractions are training your brain to lose focus
Why doing less often leads to better results

Key Highlights: (0:00) Intro – Constraints, Overwhelm, and Why This Matters
(3:37) Meet David Epstein
(6:19) From Range to Constraints
(8:18) The Dizziness of Freedom
(12:05) The Creativity Myth
(14:04) The Green Eggs and Ham Effect
(16:32) Constraints-Led Approach Skill Learning
(19:38) Futsal & Constraints in Sport
(21:16) The General Magic Story
(32:53) HARKing in Science
(51:51) Think Slow, Act Fast
(55:57) Creativity vs. Originality
(1:00:26) Constraints in Parenting
(1:10:19) Commitment Devices
(1:16:06) Make Your Commitments Visible
(1:16:52) Reclaiming Your Attention
(1:21:49) Book Recommendation & Closing

Huge thanks to our sponsors, LMNT, Momentous, Vitality, and Kreatures of Habit

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What happens when human biology collides with exponential technology? In this wide-ranging and deeply relevant conversation, Steven Kotler – NYT best-selling author and founder of the Flow Research Collective – joins The Ready State to unpack how AI, information overload, and rapid technological change are reshaping the way we think, work, and live.

Steven breaks down the growing mismatch between our ancient brains and today’s hyper-accelerated world – and why it’s leading to burnout, fractured attention, and loss of meaning. But this isn’t a doom-and-gloom conversation. Instead, he offers a powerful reframe: the future belongs to those who can harness flow, think creatively, and collaborate at scale.

From practical strategies for using AI without losing your cognitive edge… to why attention is your most valuable currency… to how group flow may be the key to solving humanity’s biggest challenges, this episode is both a wake-up call and a roadmap. If you’ve ever felt overwhelmed, distracted, or unsure how to keep up in today’s world, this conversation will change how you think about performance, purpose, and possibility.

What You'll Learn in This EpisodeWhy our brains are overwhelmed – and the hidden chain reaction leading to burnout and identity collapse
How AI can either enhance your thinking… or quietly erode your cognitive abilities
The role of flow state in boosting creativity, productivity, and long-term resilience
Why attention is the real battleground of the modern world – and how to train it
How “group flow” and cooperation at scale may be the key to thriving in the future

Key Highlights: (00:00) Intro & Teaser: The AI Attention Warning
(02:56) Meet Steven Kotler & We Are As Gods
(04:18) The World Is 286% Faster Than in 2012
(05:29) Global vs. Linear: How Our Brains Fell Behind
(11:59) Understanding Cognitive Load & Information Overload
(14:17) Exponential Leadership Syndrome Explained
(14:53) The Chain: Overload, Burnout, & Identity Collapse
(17:36) When Is AI Helping vs. Making Us Weaker?
(18:49) The Brain Predicts the Future to Save Calories
(23:54) Cognitive Offloading: The Real AI Problem
(26:00) Rule #1: Always Do Your Thinking First
(28:37) Interoception as the Antidote to AI Overuse
(38:35) What Is Flow State? The Full Breakdown
(39:07) Flow Makes You 500% More Productive
(40:48) Why AI Can't Do Lateral Thinking (But Humans Can)
(43:57) The Key To Maximum Creativity
(46:05) You Need Better Personal Filters – Here's Why
(51:48) The Human Attention Span Is Now 3 Seconds
(52:35) Match Your Screen Time with Meditation Time
(57:51) Challenge & Friction Are Features, Not Bugs
(58:40) The Challenge-Skills Balance and Flow Triggers
(1:02:24) Rethinking Work: Creation vs. Survival
(1:08:39) The Killer App of the 21st Century: Cooperate at Scale
(1:13:02) Master Group Flow to Thrive in the AI Age
(1:15:23) Infinite Shelf & Where to Find Steven Kotler

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Imagine standing near the summit of Mount Everest during its deadliest season while battling the internal voice that tells you to turn back. Cesalina Gracie joins Kelly and Juliet Starrett for a powerful conversation about resilience, self-belief, and staying calm under pressure. Drawing on lessons from Brazilian Jiu Jitsu, Everest, and her work in women’s safety, Cesalina offers a grounded perspective on mindset, preparation, and performing when it matters most.

In this deep dive, Cesalina shares her unique upbringing in the legendary Gracie family and how she translated those martial arts lessons into a successful summit of the world's highest peak. You will learn about the psychological traps of self-sabotage and how to reframe your internal dialogue to build unwavering self-belief. Cesalina explains why the mind-body connection is the most powerful tool you possess for navigating both the mats and the mountains.

The conversation also covers vital practical skills from Cesalina's Modern Woman Safety System. From navigating Ubers and elevators to setting firm boundaries in social settings, this episode is packed with actionable advice for women to move through the world with more confidence and awareness. Whether you are an athlete, a parent, or someone looking to sharpen your mental edge, Cesalina's insights on faith and preparation offer a roadmap for personal growth.

What You'll Learn in This EpisodeWhy self-belief is built before the moment that tests you
The dangerous pattern of self-sabotage — especially in high-achieving women
How jiu-jitsu teaches you to stay calm under pressure and find solutions
What surviving Everest reveals about fear, decision-making, and mental strength
Why asking “What else is possible?” can change everything
The reality of violence against women — and why awareness matters
Simple, actionable strategies to reduce vulnerability in everyday situations
How posture, voice, and presence impact how others perceive you
Why freezing is the default — and training creates options
The connection between physical practice, emotional resilience, and confidence
Key Highlights: (0:00) Welcome to the Ready State Podcast
(3:15) Healing through women empowerment workshops
(8:40) Identifying and stopping self sabotage
(13:50) Growing up in the Gracie family dynasty
(19:15) The true mission of Brazilian Jiu Jitsu
(24:40) Why physical connection and play matter
(30:10) Using leverage and strategy in life
(36:55) The transition from the mats to the mountains
(43:20) Training for Everest in seven weeks
(49:45) Mental toughness under extreme stress
(55:30) Crossing the Khumbu Icefall ladders
(1:01:10) Survival mindset and the death zone
(1:07:45) A lesson in self sabotage at 8000 meters
(1:14:20) The importance of betting on yourself
(1:21:05) Why we need specific training for women's safety
(1:28:40) Practical safety tips for Ubers and hotels
(1:35:15) How to tell if someone has bad intentions
(1:43:37) Closing thoughts and final advice
Connect with CesalinaWebsite | Instagram | YouTube | TikTok

Take Cesalina's brand new course the Modern Woman Safety System! In this women's safety course, you’ll learn awareness, posture, voice, controlling your environment, and self-defense techniques that work for all women no matter your experience, size, or strength. This course gives you the essential tools every woman should learn in a simple, step-by-step program. Don’t leave your safety to chance. Use code READYSTATE20 at checkout for 20% off.

Huge thanks to our sponsors, LMNT, Momentous, Vitality, and Kreatures of Habit

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Are you getting the right light signals to perform at your peak? Most of us spend nearly 90 percent of our time indoors, missing the critical biological triggers our bodies need for sleep, recovery, and focus. In this episode of the Ready State Podcast, we dive deep into the world of biocentric lighting and how you can optimize your environment to match your natural circadian rhythm.

Kyle Harris, CEO of BrainLit, joins Kelly and Juliet Starrett to explain why light should be viewed as a biological signal rather than just a way to see. We explore the massive impact that light spectrum and modulation have on our health, from professional athletes in the NBA and NHL to surgeons and shift workers in hospitals. Learn how passive changes to your environment can act as a force multiplier for your health, helping you sleep better and recover faster without adding another task to your busy to do list.

What You'll Learn in This EpisodeWhy light is a biological signal, not just something that helps you see
How modern indoor life disrupts circadian rhythms and melatonin production
The surprising statistic about how little time people spend outdoors
Why lighting design is becoming a pillar of performance in professional sports
How hospitals are using circadian lighting to improve patient recovery
Why shift workers struggle with health — and how lighting can help
The difference between light for sight vs. light for physiology
Simple ways to improve your lighting environment at home
Why bright mornings and dim evenings matter more than you think
How lighting may influence focus, reaction time, and sleep readiness

Key Highlights:0:00 Intro to Biocentric Lighting and Sleep
3:45 Meet Kyle Harris of BrainLit
7:15 Light as a Biological Signal vs Visual Aid
11:30 Light as a Pillar of Health and Recovery
16:00 The Modern Indoor Environment Problem
20:15 Understanding Different Light Sources
24:30 Lighting in Hospitals and Surgery Centers
28:45 Feedback from Professional Sports Teams
33:15 Impact on Coaches and Staff Performance
37:00 The Red Light Experiment at Home
41:30 Light Volume vs Light Spectrum
45:45 Measuring Light for Health Outcomes
50:00 Creating an Ideal Light Day for Humans
54:15 Simple Home Lighting Hacks
58:30 Jet Lag Mitigation and Future Tech
1:02:00 Infinite Shelf and Closing Thoughts

Connect with KyleWebsite | Instagram | YouTube

Huge thanks to our sponsors, Vitality, LMNT, and Momentous