The Ready State Podcast

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In this episode of The Ready State Podcast, we’re joined by Dr. Kevin Hall—one of the world’s leading metabolism researchers and a longtime NIH scientist—for a wide-ranging conversation on what the research actually says about weight loss, energy balance, and the modern food environment.

Dr. Hall explains what we’ve learned from real-world and tightly controlled studies, including his work following The Biggest Loser contestants, and why exercise doesn’t fully prevent the metabolic adaptations that can accompany major weight loss. We also unpack why “calories in, calories out” is both true in principle and often misunderstood in practice, how ultra-processed foods can drive overeating, and what GLP-1 medications may be changing in appetite biology.

The episode also touches on Dr. Hall’s departure from a 21-year career at the NIH, following the censorship of his team's findings on ultra-processed foods when they didn’t align with preferred narratives—an experience he describes as chilling for scientific communication.

Finally, we explore the practical challenges of doing high-quality nutrition research, why confident opinions can outpace the data, and what it will take to better understand—and ultimately prevent—diet-related chronic disease.

What You'll Learn in This EpisodeWhy metabolism isn’t “broken” — and why larger bodies burn more calories at rest
What the Biggest Loser study actually revealed about weight loss and regain
Why exercise doesn’t “save” your metabolism during extreme dieting
How ultraprocessed foods change how much people eat — without acting like addictive drugs
Why calories in vs. calories is often misunderstood in practice
How genetics and environment interact to shape body weight
What GLP-1 drugs are really doing — and what they don’t fix
Why nutrition science is underfunded, politicized, and desperately needed
Chapters(00:00) - Kevin Hall, PhD, Metabolism Researcher
(01:01) - Dr. Hall on the Ready State Podcast
(04:10) - Misconceptions About Metabolism
(04:54) - The Biggest Loser Study & Metabolism Influence
(13:09) - Challenges in Nutrition Research
(19:10) - Metabolism's Role in Weight Loss
(22:13) - Vitality Blueprint: Importance of Blood Work
(25:45) - Calories In, Calories Out: Simplistic View?
(30:45) - Understanding GLP-1 Agonists
(32:20) - The Food Environment's Impact
(36:05) - Ultra-Processed Foods and Caloric Intake
(38:02) - The Complexity of Obesity
(41:40) - Solutions for Our Food System
(48:23) - Causes of Brain Fog
(49:34) - Element: Nutritional Insights
(51:39) - RFK Jr. Discussion
(01:01:40) - Politics' Influence on Science
(01:04:35) - Leaders in Nutrition Science
(01:06:48) - Can Weight Loss Be Achieved?
(01:08:10) - Universal Diets: Myth or Reality?
(01:12:35) - Why Doritos Lead to Overeating
(01:13:21) - Understanding Visceral Fat
(01:14:04) - Momentous: Nutritional Products
(01:20:25) - Book/TV Show/Music Recommendations
(01:21:11) - Connecting with Dr. Hall
(01:21:52) - Outro

Connect with KevinWebsite | Bluesky | X | LinkedIn
Book: Food Intelligence: The Science of How Food Both Nourishes and Harms Us
Check out The Biggest Loser Study
2019 Study: Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain

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

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In a world that rewards constant stimulation and surface-level productivity, it’s become easier than ever to stay busy — and harder than ever to feel fulfilled. Many people aren’t burning out from doing too much, but from spending their days disconnected from the things that actually matter. The result is a numbing, restless state Brad Stulberg calls zombie burnout.
In this episode of The Ready State Podcast, Juliet and Kelly Starrett sit down with author and coach Brad Stulberg to unpack what excellence really means in a chaotic, distraction-heavy world. Drawing from his latest book, The Way of Excellence, Stulberg challenges the myths of hustle culture and self-optimization, offering a grounded path toward ambition that’s aligned with values, sustained by rest, and rooted in deep, meaningful engagement.

What You’ll Learn in This EpisodeWhy excellence has nothing to do with rigid routines or influencer “optimization”
The difference between happiness, satisfaction, and lasting fulfillment
How “zombie burnout” happens — even when you’re not technically overworked
What truly excellent environments have in common
Why process matters more than outcomes (without pretending outcomes don’t matter)
How rest and renewal are essential — not optional — for long-term excellence

Key Highlights: (00:00) - Introduction
(01:17) - What is Excellence
(08:37) - What Excellence is Not
(09:48) - Importance of Excellence
(13:08) - Excellence vs. Happiness
(17:54) - Aggregation of Marginal Gains
(19:59) - Sponsor: Vitality
(23:10) - Brad's Take on Heisman Winner
(25:15) - Creating an Excellent Environment
(33:18) - Zombie Burnout and Adult Pacifiers
(35:50) - Combating Zombie Burnout
(37:39) - Sponsor: LMNT
(40:20) - Managing Distractions
(43:22) - Zen and the Art of Motorcycle Maintenance
(46:41) - Decline of Excellence
(52:30) - Goal Setting Strategies
(58:13) - Stress, Rest, and Growth
(01:02:40) - Sponsor: Momentous
(01:05:25) - Recovery Techniques
(01:06:40) - Surprises After Writing the Book
(01:08:34) - Meaningful Milestone for 2026
(01:10:38) - Brad's Addition to the Infinite Shelf
(01:12:18) - Starrett System

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

Connect with BradWebsite | Podcast | Instagram | YouTube
Pre-Order The Way of Excellence

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Discover the secret to thriving outside your comfort zone with Ginger Naylor, CEO of Outward Bound USA. 

In this inspiring conversation, Ginger shares how wilderness adventures help kids and adults build resilience, face discomfort, and uncover their true potential. Learn why stepping into the unknown fosters personal growth, how Outward Bound uses outdoor challenges to teach life-changing lessons, and the transformative power of "threshold moments." Whether you're an outdoors enthusiast or seeking ways to stretch your limits, this video will motivate you to embrace discomfort and grow stronger.

We are particularly excited about joining Ginger for The Reset, happening on January 24th and led by Outward Bound. This is a nationwide invitation to step away from screens and schedules, get outside, move your body, and reconnect with the kind of challenge and perspective that only nature can provide. No apps, no optimization, no performance metrics. Just time outdoors, intentional discomfort, and the chance to reset your nervous system in the most human way possible.

What You’ll Learn in This EpisodeWhy resilience doesn’t come from comfort — but from manageable challenge
How outdoor education helps kids discover identity, confidence, and capability
What “threshold moments” are — and why they drive real growth
Why reflection matters as much as the experience itself
How wilderness exposure shapes empathy, leadership, and perseverance
Why being alone without distraction is increasingly rare — and powerful

Key Highlights: (00:00) – Intro
(00:31) – Wilderness Awareness and Why It’s Fading
(07:48) – What Outward Bound Really Is (And Isn’t)
(11:16) – Threshold Moments and Why Growth Starts at the Edge
(14:25) – Discomfort as a Skill, Not a Side Effect
(19:08) – The Cultural Shift Away from Wilderness
(23:04) – The Solo Experience: Being Alone With Yourself
(28:38) – What Happens After Students Leave Outward Bound
(32:10) – Why Reflection Turns Experience Into Growth
(36:45) – Technology, Childhood, and Rebalancing Attention
(41:22) – Wilderness as a Gateway to Conservation
(46:08) – Parenting, Protection, and Letting Kids Struggle
(51:14) – Resilience as a Life Skill, Not an Adventure Skill
(56:02) – Why These Experiences Matter More Than Ever
(1:01:10) – Final Reflections on Growth, Identity, and Independence

Connect with Ginger and Outward Bound
Website | Instagram | Facebook | YouTube
Take The Reset Pledge with us!

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What if the key to longevity isn’t found in your heart, your brain, or your hormones — but in your muscle?

In this episode of The Ready State Podcast, Dr. Gabrielle Lyon explains why skeletal muscle is the most overlooked organ in modern medicine and how its decline quietly drives aging, disease, and loss of independence. Drawing from her work in nutrition, geriatrics, and muscle-centric medicine, Lyon breaks down how strength training, protein intake, and daily movement protect metabolic health, resilience, and mental clarity as we age. From preventing sarcopenia to rethinking weight loss, GLP-1 drugs, and what it really means to age well, this conversation offers practical insights for anyone who wants to stay strong, capable, and useful for life. If you care about longevity, this episode reframes the conversation — starting with muscle!

WHAT YOU'LL LEARN IN THIS EPISODE
Why cardiovascular disease, diabetes, obesity, and dementia often begin in skeletal muscle
What “muscle-centric medicine” means — and why it challenges modern healthcare
Why building muscle for longevity is the important thing you can do
How GLP-1 drugs could unintentionally accelerate muscle loss and sabotage longevity
Why body fat percentage misses the real metabolic problem
How resistance training protects the brain, joints, and metabolism
The protein framework Lyon uses in clinical practice
Why movement is the fastest path to physical and mental freedom

TIMESTAMPS
(00:00) - Dr. Gabrielle Lyon
(01:20) - What Kind of Doctor Are You
(06:45) - Muscle-Centric Medicine Explained
(14:18) - Vitality Blueprint: $50 Off Plans
(16:45) - Role of a Muscle-Centric Physician
(19:15) - Muscle: The Organ of Longevity
(24:04) - Muscle Mass and Dementia Prevention
(27:10) - Fear of Resistance Training
(29:55) - Concerns About Being Too Bulky
(33:20) - LMNT
(35:00) - Subscribe to the Podcast
(32:50) - Importance of Healthy Muscle Mass
(40:00) - Best Ways to Measure Health Aging
(44:27) - Nutrition Insights
(50:07) - Staying Forever Young
(51:23) - Start Your Momentous Journey
(53:20) - The Forever Strong Playbook Overview
(54:15) - Understanding GLP-1s
(57:47) - Muscle-Centric Strength Program Overview
(59:35) - Expectations from The Forever Strong Playbook
(1:00:25) - Dr. Lyon’s addition to the Infinite Shelf
(1:01:11) - Finding Dr. Gabrielle Lyon

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

Connect with Dr. Lyon
Website | Instagram | YouTube
Pre-Order The Forever Strong PLAYBOOK
Order Forever Strong

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Discover how to become a humble, hungry, happy person, that kicks butt into your 90s.

In this episode, world-class strength & conditioning coach Ben Bergeron shares his holistic approach to long-term fitness, strength, and mental resilience. Learn how creating supportive environments, building strong connections, and focusing on key pillars—eat, sleep, train, think, connect—can help you crush your goals and stay fit for life. Whether you're training for life's challenges or simply want to feel great and pain-free, Ben’s insights will inspire you to kick butt into your 90s. Don’t miss this motivational deep dive into optimizing health and happiness!
What You'll Learn in This EpisodeWhy elite performance is about sustainability, not intensity
How discipline creates freedom in training and leadership
The difference between being busy and being effective
Why emotional regulation is a performance skill
How to avoid burnout while still pushing limits
What world-class athletes understand about consistency
Why values-based systems outperform motivation
Key Highlights: (00:00) - Intro
(02:49) - Key System Mistakes for Everyday Athletes
(09:35) - Creating a Movement Rich Environment
(10:44) - Feeling Seen and Sense of Belonging
(17:45) - Building Community in Fitness
(18:50) - Evolution of Training Philosophy
(20:50) - Embracing "Yes, And" in Fitness
(22:56) - Shifts in Ben’s Fitness Perspective
(25:28) - Best Practices in Training Implementation
(28:58) - Changes in the Fitness Landscape Over 20 Years
(32:17) - Fitness as a Standalone Discipline
(35:03) - Hydration with LMNT
(37:35) - Momentous: Creatine Chews
(46:01) - Importance of Fun in Training
(47:00) - Squatting and Deadlifting After 40
(50:03) - Current Obsessions in Fitness
(52:36) - Character vs Personality in Training
(58:21) - Training Character Development
(01:01:00) - Changing Your Mindset for Fitness
(01:05:30) - Transformative Impact of Training Methods
(01:09:40) - Infinite Shelf
(01:11:39) - Finding Ben Online
(01:13:06) - Join the Starrett System

SponsorsThis episode of The Ready State Podcast is brought to you by LMNT and Momentous.