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The Ready State Podcast: Daily Summaries Delivered
by Kelly Starrett, Juliet Starrett
Welcome to The Ready State Podcast, where unlocking human potential is not a goal, but a way of life. Where becoming the healthiest and most resilient version of yourself, both physically and mentally, is not just something you work toward… but a power mindset you embody day in and day out. Turning complex topics into instantly applicable lessons, this show is a compass for those seeking excellence in every facet of life – physical health, athletic performance, work, purpose, creativity, and family life. Dr. Kelly and Juliet Starrett, the New York Times bestselling authors of ‘Built To Move’, help listeners achieve this by sitting down with some of the world’s most influential figures in health, wellness, fitness, business, and art. Every episode is infused with Dr. Kelly’s wisdom from 10+ years of training and coaching elite athletes in the NFL, MLB, the Olympics, and more. His expertise is perfectly complemented by Juliet’s profound insights as a three-time world champion paddler.
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- 6 days ago1h 32m
The Future of Youth Sports: Building Stronger, Healthier, & More Durable Athletes | Jack Brown
View This Week's Show NotesStart Your 7-Day Trial to Mobility CoachJoin Our Free Weekly Newsletter: The Ambush“Strength training will make swimmers slow.”“Water polo players should stop lifting before big competitions.”"Young athletes just need more time in the pool.”These ideas have shaped aquatic sports for decades… but what if they’re actually holding athletes back?In this episode of The Ready State Podcast, Kelly and Juliet Starrett sit down with strength and conditioning coach Jack Brown, founder of Aqua Strength Performance, to challenge some of the biggest myths in swimming and water polo. Drawing from his own experience as an injured athlete and years spent coaching everyone from middle school beginners to Division I athletes, Jack explains why strength training may be one of the most overlooked tools for improving performance, reducing injuries, and helping athletes stay in the sport longer.The conversation goes far beyond the weight room. Jack shares why sprinting, jumping, mobility work, sleep, nutrition, and recovery are essential pieces of athletic development—and why many youth athletes are training harder than ever while missing the fundamentals that matter most. Whether you're a swimmer, water polo player, coach, or parent of a young athlete, this episode offers a fresh perspective on what it really takes to build stronger, healthier, and more resilient competitors.What You'll LearnWhy strength training doesn't make swimmers and water polo players bulky or slow – but more resilient and powerfulWhy sprinting, jumping, and strength work belong in every athlete's development planHow strength and conditioning can reduce injury risk and improve long-term athletic durabilityWhy sleep and nutrition may have a bigger impact on performance than adding more training volumeWhat parents should look for in a quality youth strength and conditioning programKey Highlights Common myths about strength training for aquatic athletes Jack Brown’s Story and Finding His Path Building Aqua Strength and identifying a gap in youth sports Why swimming and water polo have resisted strength training What parents should look for in a youth S&C program The importance of sprinting and jumping for athletic development Creating a gym culture athletes enjoy Bone health and loading for aquatic athletes Why strength training prepares athletes for college sports What “strength and conditioning” actually means Red flags in youth sports programs Training volume, overuse, and recovery Sleep, screen time, and athlete responsibility Myth #1: Strength training makes swimmers slow Myth #2: Athletes should stop lifting during a taper Myth #3: You need a sport-specific strength coach The future of aquatic athlete development Infinite Shelf recommendationHuge thanks to our sponsors, Momentous and LMNT.
- 1 weeks ago28 min
RECESS: Cancer Shaming, Youth Sports Nutrition, and NARP Moms
Welcome back to RECESS — our break from the serious stuff to talk about what we’re learning, what’s making us laugh, and how we’re building more play into real life.In this episode, we talk about everything from terrible coffee decisions and animal attack close calls to youth sports nutrition, cancer shaming in the wellness world, and the Enhanced Games. We also discuss why parents may be unintentionally under-fueling their young athletes, the growing divide between personal health optimization and public health, and a new term we can’t stop thinking about: NARP Moms.Along the way, we reflect on Caroline’s graduation week, the challenges of raising healthy athletes, the strange culture surrounding performance enhancement in sports, and why compassion—not blame—should guide conversations about health and disease.What You'll Learn in This EpisodeWhy Kelly’s coffee experiments nearly caused a household revoltOur take on the Enhanced Games and what they say about the future of sportWhy “cancer shaming” is becoming a troubling trend in wellness cultureWhat Juliet learned from being diagnosed with cancer at 19—and again later in lifeThe difference between personal health optimization and public healthWhy many young athletes are dramatically under-fueledHow “NARP Moms” might be affecting their kid's sports performanceWhy carbs are still king for growing athletesWhat fewer kids reading books could mean for the next generationReflections on parenting through graduation seasonKey Highlights: — Welcome back to RECESS — Juliet’s latest near-animal attack and Kelly’s divorce-worthy coffee experiments — Caroline’s signing day and graduation season reflections — The Enhanced Games: spectacle, performance, and the future of sport — Follow-up on nicotine pouches and European bans — Zach Coen and cancer shaming in the wellness community — Juliet’s experience as a two-time cancer survivor — Brad Ludden and First Descents — Why blaming people for cancer is dangerous and misguided — Introducing the “NARP Mom”, Shannon Mendez — Why youth athletes need dramatically more calories than adults — Carbs, under-fueling, and sports performance — Soman Chainani's new book, Young World — and how the data shows that fewer kids are reading books — Graduation week and sending another kid off to college
- 2 weeks ago1h 56m
How Breathing Shapes Sleep, Stress, Performance, & Longevity | Patrick McKeown
View This Week's Show NotesStart Your 7-Day Trial to Mobility CoachJoin Our Free Weekly Newsletter: The AmbushIn this episode of The Ready State Podcast, breathing expert Patrick McKeown joins Kelly and Juliet Starrett for a mind-expanding conversation about something you do 20,000 times a day but probably haven’t thought deeply about: your breath. From asthma and anxiety to sleep quality, athletic performance, focus, and recovery, Patrick explains why the way you breathe may be quietly shaping nearly every aspect of your health.The conversation dives into the surprising science of CO2 tolerance, why most people are chronically over-breathing, and how simple shifts – like nasal breathing, breath holds, and slowing your exhales – can dramatically change your nervous system and performance. Patrick also breaks down why women experience breathing and sleep differently than men, how poor breathing affects kids’ development and behavior, and why many sleep disorders may be going undiagnosed.Most importantly, this episode is packed with practical tools you can start using immediately – whether you’re trying to sleep better, feel calmer, improve endurance, or simply function better under stress.What You'll Learn in This EpisodeWhy most people are chronically over-breathing and how it impacts stress, sleep, and performanceHow nasal breathing and CO2 tolerance can improve endurance, recovery, and focusThe surprising connection between breathing patterns, anxiety, panic attacks, and nervous system regulationWhy women experience sleep-disordered breathing differently than men, especially during menopauseHow mouth breathing in children may affect sleep, behavior, facial development, and long-term healthKey Highlights: Intro: Men vs. Women in Breathing & Sleep Patrick McKeown: Breathing Expert & Founder of Oxygen Advantage Kelly's History with Asthma & Breathing Exercise-Induced Asthma & Hyperventilation The BOLT Score Explained The Science of CO2 & Oxygen Delivery Kipchoge’s Closed-Mouth Marathon Women’s Breathing, Hormones & Sleep Why Women Get Misdiagnosed in Sleep Studies The Hidden Sleep Disorder Affecting Women Breathing Practices for Brain Health Dysfunctional Breathing & Mental Health Panic Attacks, CO2 & the Paper Bag Falling Asleep Faster with Breathwork Breathing Warmups for Athletes Mouth Breathing & Facial Development Children, Sleep & ADHD Breath Holds, Altitude & Hematocrit Infinite Shelf & Glymphatic BreathingHuge thanks to our sponsors, LMNT and Momentous.
- 3 weeks ago30 min
RECESS: Juliet & Kelly Starrett on Social Connection, School Recess Guidelines, Rachel Entrekin’s Self-Talk, and Prom Maxxing
Welcome back to RECESS — our weekly break from the serious stuff to talk about what we’re learning, what’s making us laugh, and how we’re building more play into real life.In this episode, we unpack why social connection may be the single biggest predictor of healthy aging and longevity, reflect on new pediatric guidelines pushing for more school recess, and talk about how adults desperately need more play too. We also dive into Rachel Entrekin’s mindset during her historic Cocodona 250 win, Kelly’s emotional experience eulogizing his mom, and the rise of “prom maxxing” — and why it gives us the ick.What You'll Learn in This EpisodeWhy social connection may matter more than anything else for longevityHow play and movement create stronger communities and healthier adultsWhy the American Academy of Pediatrics says recess is not optionalRachel Entrekin’s powerful self-talk strategy during her record-setting ultramarathonWhat Kate Courtney’s career shift teaches about identity and reinventionWhy “third places” like gyms, clubs, and community spaces matter so muchJuliet and Kelly’s thoughts on “prom maxxing” and modern parenting cultureWhat Kelly learned from giving the eulogy at his mother’s memorialKey Highlights: — Welcome back to RECESS — Kelly reflects on eulogizing his mom — Travel, burnout, and speaking at a longevity conference — Why adults need more play and movement — The Harvard Longitudinal Study and the importance of social connection — The “Six Points of Connection” and building real community — Kate Courtney, identity shifts, and elite performance — New school recess guidelines from the American Academy of Pediatrics — Why adults need recess too — Rachel Entrekin’s self-talk during her historic Cocodona 250 win — “Happy to be here” vs. competing to win; Tia Toomey's Champion's Mindset — Prom maxxing, parenting culture, and losing the plot — What we’re living for right now
- May 14, 20261h 13m
Dr. Jeffrey Bland, Father of Functional Medicine, on Inflammation and Longevity
View This Week's Show NotesStart Your 7-Day Trial to Mobility CoachJoin Our Free Weekly Newsletter: The AmbushWhat if the biggest thing holding your health back isn’t what you’re doing, but how you’re thinking about it? Most of us have been trained to see the body in silos: diagnose the problem, treat the symptom, move on. But what if that model is missing the bigger picture?In this episode of The Ready State Podcast, Dr. Jeffrey Bland – widely recognized as the father of functional medicine – joins Juliet and Kelly Starrett to unpack a more complete, systems-based approach to health. From a simple (and surprisingly accessible) blood test that can reveal your inflammatory status, to the real role of inflammation as both a healing response and a hidden driver of chronic disease, this conversation challenges everything you thought you knew about “being healthy.”Dr. Bland also shares the deeply personal story that reshaped his entire career and led him to question conventional medicine’s focus on downstream symptoms instead of root causes.You’ll walk away understanding why everyday choices – like sugar intake, sleep, stress, and even your sense of self-agency – play a far bigger role in longevity than most people realize. Because at the end of the day, health is something you actively create.What You'll Learn in This EpisodeWhy chronic inflammation is both a healing response and a hidden driver of diseaseHow a standard blood test (CBC) can reveal your body’s inflammatory stateThe difference between treating symptoms vs. addressing root causes (upstream vs. downstream health)Why your body is a system – and not a set of isolated problems to fixHow everyday habits like sugar intake, stress, and sleep quietly accelerate agingKey Highlights: Intro & Teaser Clips Introducing Dr. Jeffrey Bland, Father of Functional Medicine Dr. Bland Joins the Show / Earth Day Connection How Dr. Bland's Career Began in 1970 What's Most Urgent for People to Understand About Health Today Systems Thinking vs. Siloed Medicine A Seismic Life Event That Changed Everything Finding Purpose After Tragedy — The Birth of a Mission Origins of the Term "Functional Medicine" Functional Medicine in The Lancet — 1874 Understanding Good vs. Chronic Inflammation The Ibuprofen Epidemic in Youth Athletes The Functional Medicine Model: Antecedents, Triggers & Mediators Big Bold Health & Testing for Inflammaging The CBC with Differential — A $6 Test Everyone Already Has The SIRI Index — Calculating Your Inflammatory Status Immune Cells Renew Every 90–120 Days The 850-Person Clinical Trial on Food & Immune Health Tartary Buckwheat — A 3,500-Year-Old Immune Superfood The Healthcare System Isn't Working — A Seismic Change Is Coming Rapid Fire: Blue Zones & Eating a Rainbow of Polyphenols The #1 Lever for Aging Well — Starting With How You See Yourself Where to Find Dr. Jeff Bland & Closing ThoughtsHuge thanks to our sponsors, Kreatures of Habit, LMNT, and Momentous.
- May 8, 202633 min
RECESS: Juliet & Kelly Starrett on NCAAs, Healthy Aging, Dean Potter, and the Meowfia
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 groupWhat Kelly learned from coaching at the NCAA championshipHow we think about loss, silver medals, and the bronze medal mindsetWhy the Dean Potter documentary hit close to home for usWhy we’re concerned about nicotine products in wellness cultureWhat stood out to us at the Stanford Healthy Aging ConferenceHow we’re processing our youngest daughter’s senior-year milestonesKey Highlights: 00:00 — Why we’re starting RECESS01:17 — The Meowfia, taco cat, and the funny-off03:15 — Bringing fun back into health and longevity03:58 — Kelly’s reflections from the NCAA women’s water polo championship09:03 — Losing gold, winning silver, and the bronze medal mindset13:51 — Red Vines, fat-free diets, and 90s athlete nutrition17:24 — Dean Potter, Dark Wizard, and extreme sports culture22:45 — Nicotine pouches, health washing, and wellness influence27:34 — Our biggest takeaways from Stanford Healthy Aging29:02 — Strength training, creatine, isometrics, and old cat syndrome32:28 — Parenting, graduation, and figuring out how to cook for two
- Apr 30, 20261h 24m
How Constraints Boost Creativity, Focus & Performance | David Epstein
View This Week's Show NotesStart Your 7-Day Trial to Mobility CoachJoin Our Free Weekly Newsletter: The AmbushIn 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 performanceWhy too much choice leads to overwhelm and worse decisionsWhy creativity thrives with fewer optionsHow distractions are training your brain to lose focusWhy doing less often leads to better resultsKey Highlights: Intro – Constraints, Overwhelm, and Why This Matters Meet David Epstein From Range to Constraints The Dizziness of Freedom The Creativity Myth The Green Eggs and Ham Effect Constraints-Led Approach Skill Learning Futsal & Constraints in Sport The General Magic Story HARKing in Science Think Slow, Act Fast Creativity vs. Originality Constraints in Parenting Commitment Devices Make Your Commitments Visible Reclaiming Your Attention Book Recommendation & ClosingHuge thanks to our sponsors, LMNT, Momentous, Vitality, and Kreatures of Habit
- Apr 16, 20261h 18m
How to Stay Sharp, Creative, and Focused in the Age of AI with Steven Kotler
View This Week's Show NotesStart Your 7-Day Trial to Mobility CoachJoin Our Free Weekly Newsletter: The AmbushWhat 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 collapseHow AI can either enhance your thinking… or quietly erode your cognitive abilitiesThe role of flow state in boosting creativity, productivity, and long-term resilienceWhy attention is the real battleground of the modern world – and how to train itHow “group flow” and cooperation at scale may be the key to thriving in the futureKey Highlights: Intro & Teaser: The AI Attention Warning Meet Steven Kotler & We Are As Gods The World Is 286% Faster Than in 2012 Global vs. Linear: How Our Brains Fell Behind Understanding Cognitive Load & Information Overload Exponential Leadership Syndrome Explained The Chain: Overload, Burnout, & Identity Collapse When Is AI Helping vs. Making Us Weaker? The Brain Predicts the Future to Save Calories Cognitive Offloading: The Real AI Problem Rule #1: Always Do Your Thinking First Interoception as the Antidote to AI Overuse What Is Flow State? The Full Breakdown Flow Makes You 500% More Productive Why AI Can't Do Lateral Thinking (But Humans Can) The Key To Maximum Creativity You Need Better Personal Filters – Here's Why The Human Attention Span Is Now 3 Seconds Match Your Screen Time with Meditation Time Challenge & Friction Are Features, Not Bugs The Challenge-Skills Balance and Flow Triggers Rethinking Work: Creation vs. Survival The Killer App of the 21st Century: Cooperate at Scale Master Group Flow to Thrive in the AI Age Infinite Shelf & Where to Find Steven KotlerHuge thanks to our sponsors, LMNT, Momentous, Vitality, and Kreatures of Habit
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About The Ready State Podcast
Welcome to The Ready State Podcast, where unlocking human potential is not a goal, but a way of life. Where becoming the healthiest and most resilient version of yourself, both physically and mentally, is not just something you work toward… but a power mindset you embody day in and day out. Turning complex topics into instantly applicable lessons, this show is a compass for those seeking excellence in every facet of life – physical health, athletic performance, work, purpose, creativity, and family life. Dr. Kelly and Juliet Starrett, the New York Times bestselling authors of ‘Built To Move’, help listeners achieve this by sitting down with some of the world’s most influential figures in health, wellness, fitness, business, and art. Every episode is infused with Dr. Kelly’s wisdom from 10+ years of training and coaching elite athletes in the NFL, MLB, the Olympics, and more. His expertise is perfectly complemented by Juliet’s profound insights as a three-time world champion paddler.
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