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In 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.

• Why most people are chronically over-breathing and how it impacts stress, sleep, and performance
• How nasal breathing and CO2 tolerance can improve endurance, recovery, and focus
• The surprising connection between breathing patterns, anxiety, panic attacks, and nervous system regulation
• Why women experience sleep-disordered breathing differently than men, especially during menopause
• How mouth breathing in children may affect sleep, behavior, facial development, and long-term health

(0:00) Intro: Men vs. Women in Breathing & Sleep

(0:22) Patrick McKeown: Breathing Expert & Founder of Oxygen Advantage

(2:46) Kelly's History with Asthma & Breathing

(10:39) Exercise-Induced Asthma & Hyperventilation

(15:32) The BOLT Score Explained

(17:00) The Science of CO2 & Oxygen Delivery

(23:59) Kipchoge’s Closed-Mouth Marathon

(28:01) Women’s Breathing, Hormones & Sleep

(32:21) Why Women Get Misdiagnosed in Sleep Studies

(34:46) The Hidden Sleep Disorder Affecting Women

(38:07) Breathing Practices for Brain Health

(44:31) Dysfunctional Breathing & Mental Health

(46:05) Panic Attacks, CO2 & the Paper Bag

(1:04:38) Falling Asleep Faster with Breathwork

(1:12:54) Breathing Warmups for Athletes

(1:20:51) Mouth Breathing & Facial Development

(1:33:43) Children, Sleep & ADHD

(1:44:55) Breath Holds, Altitude & Hematocrit

(1:54:09) Infinite Shelf & Glymphatic Breathing

Huge thanks to our sponsors, LMNT and Momentous.

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.

• Why social connection may matter more than anything else for longevity
• How play and movement create stronger communities and healthier adults
• Why the American Academy of Pediatrics says recess is not optional
• Rachel Entrekin’s powerful self-talk strategy during her record-setting ultramarathon
• What Kate Courtney’s career shift teaches about identity and reinvention
• Why “third places” like gyms, clubs, and community spaces matter so much
• Juliet and Kelly’s thoughts on “prom maxxing” and modern parenting culture
• What Kelly learned from giving the eulogy at his mother’s memorial

(00:00) — Welcome back to RECESS

(00:40) — Kelly reflects on eulogizing his mom

(02:52) — Travel, burnout, and speaking at a longevity conference

(04:06) — Why adults need more play and movement

(05:43) — The Harvard Longitudinal Study and the importance of social connection

(06:18) — The “Six Points of Connection” and building real community

(10:15) — Kate Courtney, identity shifts, and elite performance

(12:33) — New school recess guidelines from the American Academy of Pediatrics

(15:23) — Why adults need recess too

(17:23) — Rachel Entrekin’s self-talk during her historic Cocodona 250 win

(21:01) — “Happy to be here” vs. competing to win; Tia Toomey's Champion's Mindset

(24:00) — Prom maxxing, parenting culture, and losing the plot

(29:02) — What we’re living for right now

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What 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.

• Why chronic inflammation is both a healing response and a hidden driver of disease
• How a standard blood test (CBC) can reveal your body’s inflammatory state
• The 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 fix
• How everyday habits like sugar intake, stress, and sleep quietly accelerate aging

(0:00) Intro & Teaser Clips

(0:35) Introducing Dr. Jeffrey Bland, Father of Functional Medicine

(3:11) Dr. Bland Joins the Show / Earth Day Connection

(3:50) How Dr. Bland's Career Began in 1970

(7:33) What's Most Urgent for People to Understand About Health Today

(9:13) Systems Thinking vs. Siloed Medicine

(12:43) A Seismic Life Event That Changed Everything

(15:19) Finding Purpose After Tragedy — The Birth of a Mission

(17:35) Origins of the Term "Functional Medicine"

(19:03) Functional Medicine in The Lancet — 1874

(31:15) Understanding Good vs. Chronic Inflammation

(38:30) The Ibuprofen Epidemic in Youth Athletes

(39:59) The Functional Medicine Model: Antecedents, Triggers & Mediators

(42:47) Big Bold Health & Testing for Inflammaging

(43:33) The CBC with Differential — A $6 Test Everyone Already Has

(45:08) The SIRI Index — Calculating Your Inflammatory Status

(46:25) Immune Cells Renew Every 90–120 Days

(56:03) The 850-Person Clinical Trial on Food & Immune Health

(56:56) Tartary Buckwheat — A 3,500-Year-Old Immune Superfood

(1:02:57) The Healthcare System Isn't Working — A Seismic Change Is Coming

(1:08:13) Rapid Fire: Blue Zones & Eating a Rainbow of Polyphenols

(1:09:47) The #1 Lever for Aging Well — Starting With How You See Yourself

(1:10:56) Where to Find Dr. Jeff Bland & Closing Thoughts

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

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.

• Why 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

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.

• How 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

(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.

• Why 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

(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

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

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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