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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.

• Why 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

(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

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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.

• Why 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

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

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

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What if the biggest predictor of dementia isn’t your genes — but your metabolic health?

In this episode, neuroscientist and performance coach Dr. Tommy Wood reveals why blood sugar regulation and blood pressure are more powerful predictors of Alzheimer’s disease and cognitive decline than amyloid plaques or even genetics like ApoE4.

For decades, Alzheimer’s has been framed as either a genetic lottery or the inevitable buildup of amyloid in the brain. But emerging research shows that metabolic dysfunction, insulin resistance, and vascular health may play a far greater role in determining long-term brain outcomes.

Instead of focusing on fear, this conversation delivers a practical blueprint for building cognitive reserve and “cognitive headroom” — the brain’s ability to stay resilient, adaptable, and high-performing as you age.

You’ll learn why crossword puzzles aren’t enough, how high-intensity exercise and resistance training stimulate brain-derived neurotrophic factors (BDNF), why lactate may act like “Miracle-Gro” for your neurons, and how to interpret early warning signs like subjective brain fog.

• Why Alzheimer’s isn’t just about amyloid plaques
• The powerful link between blood sugar and cognitive decline
• How genetics (like ApoE4) increase risk — but don’t seal your fate
• What “cognitive headroom” means and how to build it
• Why high-intensity exercise may act as Miracle-Gro for the brain
• The surprising role of resistance training in brain health
• What subjective brain fog might be telling you
• How menopause affects cognition — and what’s reversible
• Why boredom and focus matter more than we think
• The kinds of skills you should keep practicing as you age

For women navigating perimenopause and menopause, Dr. Wood explains what cognitive changes are hormonally driven, what’s reversible, and how to protect long-term brain health.

Whether your goal is preventing Alzheimer’s disease, improving focus and processing speed, or becoming a cognitive “superager,” this episode provides evidence-based strategies to help you build a brain that is robust, metabolically healthy, and built to last.

(00:00) – Brain Health & Cognitive Longevity Intro

(00:35) – Brain Evolution & Survival Mechanisms

(02:53) – Diabetes & Alzheimer’s Disease Link

(07:31) – Genetic Risk & Dementia Family History

(11:32) – Expanding Brain Capacity & Headroom

(15:08) – Cognitive Reserve & Brain Resilience

(19:55) – Preventing Age-Related Cognitive Decline

(23:00) – Exercise Data for Brain Health

(26:16) – Best Exercises for Cognitive Function

(35:11) – Amyloid Plaques & Alzheimer’s Pathology

(38:00) – Amyloid-Targeting Drugs & Treatments

(40:31) – Subjective Cognitive Decline Measures

(45:04) – Testing & Measuring Brain Performance

(49:58) – Menopause & Female Brain Health

(56:10) – Aging Brain, Wisdom & Intelligence

(1:05:00) – Cognitive Processing Speed & Aging

(1:07:07) – Benefits of Boredom for the Brain

(1:12:17) – Book Recommendations for Mental Growth

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