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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

Website | 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.

• 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.

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In a world obsessed with “optimal” routines, Dr. Rachel Pojednic cuts through the noise with a grounded, evidence-based approach to longevity and performance. This conversation is a reset for anyone overwhelmed by conflicting health advice, anxious about wearable scores, or stuck chasing perfect protocols that collapse under real life stress.

You’ll learn what the science actually supports, what’s still uncertain, and how to build a simple, sustainable health strategy using the biggest levers first—movement, nutrition, sleep, stress, and relationships—before you bother with the “fun stuff.” Dr. Pojednic also shares what she’s learned studying wellness therapies in industry and academia, why most people misunderstand Zone 2, and what to track if you want a clearer picture of your health over time.

• Why “protocol life” is making people more confused (and often less healthy)
• The difference between big levers (high impact) and little levers (fine-tuning) for longevity
• What to track that’s actually useful: A1C trends, fasting glucose, lipids, resting heart rate
• Why wearable metrics can conflict—and how that can create anxiety and false certainty
• A clearer, non-hype explanation of HRV and why “low” isn’t always “bad”
• What Zone 2 is really for (and why it isn’t a magical mitochondrial hack)
• How to think about supplement safety, including third-party testing and the “lead in protein powder” scare
• A simple 7–30 day “one change” experiment to build habits that survive real life

If you’ve ever felt like you’re “failing” health because you can’t follow a perfect routine—or you’ve been pulled in six directions by influencers, devices, and contradictory advice—this episode gives you something rare: a sane framework. You’ll walk away with fewer rules, better priorities, and a practical way to measure progress that doesn’t depend on hype, fear, or the latest trend.

(00:00) - Intro

(01:39) - The Problem with Protocols

(05:29) - Rachele’s Backstory and Research Journey

(13:06) - Rachele’s Research Focus

(18:45) - Sponsor: Vitality Blueprint

(20:40) - Science Communication and Social Media

(23:24) - Getting Started in Science Communication

(25:10) - Bridging Research and Real-World Applications

(29:35) - New Lane for Performance Therapy

(31:05) - Key Metrics to Track

(32:07) - Importance of Observable, Measurable Data

(34:34) - Need for Common Diagnostic Suite

(40:19) - Current State of Healthcare and EHRs

(42:32) - Momentous: Protein Powder Insights

(44:44) - Subscribe to This Podcast

(46:30) - Basics We Can All Agree On

(47:10) - Regular Tracking Essentials

(53:10) - Heart Rate Variability (HRV)

(54:42) - Wearables and Big Games

(57:06) - Desire to Train

(59:28) - Big Opportunity and Challenges

(1:00:30) - Rapid Fire: Zone 2

(1:03:02) - LMNT: Try a Personal Experiment

(1:06:58) - Your Micro-Experiment

(1:10:34) - Rachele’s “Infinite Shelf” Recommendation

(1:14:55) - Join The Starrett System

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Check our Dr. Rachele's courses at Strong Process

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

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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.

• Why 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

(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

Website | 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

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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.

• Why 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

(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.

Website | Podcast | Instagram | YouTube

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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.

• Why 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

(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

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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

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