The Ready State Podcast

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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.

What You'll Learn in This EpisodeWhy 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
Key Highlights: (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
Connect with CesalinaWebsite | 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.

What You'll Learn in This EpisodeWhy 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

Key Highlights: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

Connect with KyleWebsite | Instagram | YouTube

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.

What You'll Learn in This EpisodeWhy 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.

Key Highlights: (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

Connect with Dr. Tommy WoodWebsite | Substack | Instagram
Pre-Order The Stimulated Mind for tons of extra perks!

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.

What You'll Learn in This EpisodeWhy “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.

Chapters(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

Website | Instagram | Facebook | YouTube
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.

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.