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What if the key to better sleep, recovery, focus, and lasting behavior change isn't another productivity hack – but feeling safe in your own body?

In this episode, Kelly and Juliet Starrett sit down with psychiatrist, neuroscientist, and Apollo Neuroscience co-founder Dr. David Rabin to explore the hidden role the nervous system plays in stress, learning, trauma, performance, and recovery.

Drawing on more than two decades of research, Dr. Rabin explains why modern life keeps us trapped in a state of chronic overstimulation – and how that affects sleep, resilience, chronic pain, emotional health, and our ability to learn. They also dive into the science of the vagus nerve, heart rate variability, fear extinction, human connection, and simple tools that help us feel safer, calmer, and more adaptable.

• Why feeling physiologically safe is the foundation for learning, healing, and peak performance
• How chronic stress affects sleep, recovery, immunity, and the body's ability to function
• The difference between top-down thinking and bottom-up nervous system regulation
• Why touch, movement, music, breathwork, and human connection are powerful tools for reducing stress
• How modern technology and constant stimulation may be making us less resilient, less focused, and less connected

(0:00) Intro: Gen Z Cognitive Regression & Technology Warning

(0:37) Meet Dr. David Rabin: Psychiatrist & Apollo Neuroscience Co-Founder

(2:20) Bottom-Up vs. Top-Down Learning

(4:41) The Neuroscience of Learning and Safety

(7:06) Maslow's Hierarchy and Physiological Safety

(12:27) The Role of Touch as Our First Language

(18:47) The Vagus Nerve: Governor of Rest and Recovery

(27:32) Apollo Wearable: Activating Safety in Seconds

(29:07) Kelly's Sleep-Anywhere Superpower & Sleep Science

(33:08) Belief, Biology, and the Dream Catcher Story

(41:06) The Amygdala as a Contrast Detection Center

(47:35) PTSD as a Learned Fear Disorder

(56:14) What Apollo Actually Does and How It Works

(1:04:26) Apollo + Oura Ring Sleep Study – 1,000+ People, 3 Years

(1:12:49) Managing Overstimulation in a Tech-Driven World

(1:14:53) Smartphone Addiction and Misdiagnosis of ADHD

(1:16:12) Book Highlights and Education System 50 Years Outdated

(1:18:19) AI Should Not Replace Human Teaching and Healing

(1:20:28) Infinite Shelf: The Four Agreements by Don Miguel Ruiz

(1:23:13) Closing Thoughts

Huge thanks to our sponsors, LMNT and Momentous.

Welcome back to RECESS — our bi-weekly look at what we’re learning, trends we’re seeing in the health and fitness space, and how we’re building more play into real life.

The fitness industry is facing its biggest shake-up yet, and it's coming from a syringe. In this episode of RECESS, we cover a lot of ground: from Caroline's high school graduation and a wild weekend of sports (Knicks championship! Water polo! World Cup!) to the questions keeping health and fitness professionals up at night.

The centerpiece of this episode is a candid conversation about GLP-1, GLP-2, and the newly trialed GLP-3 drug Retatrutide — and what near-30% body weight loss results mean for the future of personal training, nutrition coaching, and the entire weight loss industry. Is weight loss about to become a purely medical intervention? And if so, what does that mean for coaches, trainers, and wellness brands like ours?

We also take on a viral debate about AI-generated fitness influencers crowding out real coaches on social media, break down the data on whether women should skip college in the age of AI (spoiler: the numbers say no), and share our take on Backrooms, the buzzy horror film directed by a local kid who built the concept as a high schooler. If you've ever felt the existential dread of liminal spaces, this one's for you.

• Why Caroline Starrett's observation that "muscles are the new skinny" might be the most important trend call in fitness right now
• How GLP-3 drug Retatrutide achieved nearly 30% average body weight loss in Phase 3 trials, and what that means compared to Ozempic and ZepBound
• What happens to the fitness industry if weight loss becomes a purely pharmaceutical intervention
• The hidden dangers of GLP-1 drugs: muscle and bone mass loss, weight regain after stopping, and the return of extreme thinness culture
• Why AI-generated fitness influencers are getting millions of views while real coaches struggle for reach, and what to do about it
• The data behind college ROI for women: why the gender pay gap and VC funding stats make a compelling case for staying in school
• Why the most successful female founders (Rent the Runway, Stitch Fix, 23andMe, Tory Burch) share one thing in common
• A local director's Backrooms, worth seeing even if you hate horror

(00:00) Welcome back to RECESS; Caroline's high school graduation and becoming (almost) empty nesters; the "open nest" philosophy

(01:50) A massive weekend of sports: Knicks championship, Stanley Cup, World Cup, water polo tournaments, and shoutouts to Cal athletes competing in European club championships

(05:35) The viral Canadian coach's Instagram post: AI-generated fitness influencers vs. real coaches, the algorithm problem, and a defense of making content that's actually fun

(07:45) Why real coaches deserve your engagement: the difference between AI-driven content and educators who've spent years building free resources

(11:17) College ROI debate: a prominent female entrepreneur suggests skipping college; Juliet and Kelly push back with data — 65–75% higher lifetime earnings for college grads, and the gender pay gap closes with education

(16:00) Female founders and elite credentials: why the women who actually break through in VC-backed startups almost universally have top-tier degrees; notable examples and one cautionary tale

(18:00) Caroline's insight: "muscles are the new skinny" — when anyone can change their body composition with a GLP drug, muscle becomes the differentiator

(19:29) Breaking down the GLP-3 trial results for Retatrutide: 70+ lbs average loss, nearly 30% body weight reduction, and how it compares to GLP-1 and GLP-2 drugs

(20:40) How GLP drugs are splitting the fitness industry: some coaches relieved, some threatened, and the legacy weight loss brands already pivoting

(22:45) The dark side: muscle and bone mass loss, Hollywood's return to extreme thinness, and what happens when people stop taking the drugs without changing their habits

(27:00) The message that still matters: muscle is your longevity organ; building a body for adventure; why GLP drugs and strength training aren't mutually exclusive

(27:29) Backrooms the movie: local Marin School of the Arts alum director Kane Parsons, and why this creepy-beautiful film is worth your time even if you're not a horror fan

(29:10) Wrap-up and thanks for listening

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“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.

• Why strength training doesn't make swimmers and water polo players bulky or slow – but more resilient and powerful
• Why sprinting, jumping, and strength work belong in every athlete's development plan
• How strength and conditioning can reduce injury risk and improve long-term athletic durability
• Why sleep and nutrition may have a bigger impact on performance than adding more training volume
• What parents should look for in a quality youth strength and conditioning program

(0:00) Common myths about strength training for aquatic athletes

(0:28) Jack Brown’s Story and Finding His Path

(7:20) Building Aqua Strength and identifying a gap in youth sports

(10:33) Why swimming and water polo have resisted strength training

(15:13) What parents should look for in a youth S&C program

(22:01) The importance of sprinting and jumping for athletic development

(26:26) Creating a gym culture athletes enjoy

(34:08) Bone health and loading for aquatic athletes

(35:18) Why strength training prepares athletes for college sports

(43:34) What “strength and conditioning” actually means

(52:44) Red flags in youth sports programs

(56:10) Training volume, overuse, and recovery

(1:01:35) Sleep, screen time, and athlete responsibility

(1:06:21) Myth #1: Strength training makes swimmers slow

(1:07:46) Myth #2: Athletes should stop lifting during a taper

(1:16:00) Myth #3: You need a sport-specific strength coach

(1:22:53) The future of aquatic athlete development

(1:28:16) Infinite Shelf recommendation

Huge thanks to our sponsors, Momentous and LMNT.

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.

• Why Kelly’s coffee experiments nearly caused a household revolt
• Our take on the Enhanced Games and what they say about the future of sport
• Why “cancer shaming” is becoming a troubling trend in wellness culture
• What Juliet learned from being diagnosed with cancer at 19—and again later in life
• The difference between personal health optimization and public health
• Why many young athletes are dramatically under-fueled
• How “NARP Moms” might be affecting their kid's sports performance
• Why carbs are still king for growing athletes
• What fewer kids reading books could mean for the next generation
• Reflections on parenting through graduation season

(00:00) — Welcome back to RECESS

(00:30) — Juliet’s latest near-animal attack and Kelly’s divorce-worthy coffee experiments

(02:52) — Caroline’s signing day and graduation season reflections

(05:04) — The Enhanced Games: spectacle, performance, and the future of sport

(11:39) — Follow-up on nicotine pouches and European bans

(14:12) — Zach Coen and cancer shaming in the wellness community

(16:20) — Juliet’s experience as a two-time cancer survivor

(18:18) — Brad Ludden and First Descents

(18:55) — Why blaming people for cancer is dangerous and misguided

(20:28) — Introducing the “NARP Mom”, Shannon Mendez

(22:08) — Why youth athletes need dramatically more calories than adults

(24:45) — Carbs, under-fueling, and sports performance

(25:45) — Soman Chainani's new book, Young World — and how the data shows that fewer kids are reading books

(27:33) — Graduation week and sending another kid off to college

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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