The Ready State Podcast

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What does it take to stay at the top of your sport for decades – physically and mentally? In this episode of The Ready State Podcast, Kelly and Juliet Starrett sit down with three-time World Surfing Champion John John Florence to explore what it really means to play the long game.
From recovering from multiple ACL tears to stepping away from competition at the peak of his career, John John shares the mindset shifts that helped him redefine success on his own terms. The conversation dives into everything from injury recovery and mental performance to fueling, training, and why learning to love the process matters far more than chasing outcomes.

John John also opens up about trading the World Tour for life aboard a sailboat with his wife and son, where surfing remote waves, solving problems, and embracing adventure have become the next chapter of his journey. Whether you're an athlete, parent, or simply someone trying to build a more meaningful life, this episode is packed with timeless lessons on resilience, intentional living, and finding fulfillment beyond achievement.

What You'll Learn in This EpisodeWhy playing the long game leads to better performance, longevity, and fulfillment
How to recover mentally after setbacks, injuries, and unexpected detours
Why learning to love the process creates more sustainable success than chasing outcomes
The surprising nutrition and recovery changes that helped John John perform at his best
How family, adventure, and purpose can redefine success beyond competition

Key Highlights: (0:00) Intro & Episode Preview
(0:40) Meet John John Florence
(3:47) Intro to The Long Game
(4:39) Post-Championship Depression & Loving the Process
(7:25) When You Win Your First World Title
(11:26) Where in the World: Sailing in Panama
(12:01) The Vela Docuseries
(14:21) Surfing Remote Waves & the Journey to Get There
(16:43) Raising a Kid on a Boat & Problem Solving
(20:49) ACL Injuries: The Mental Side of Serious Setbacks
(25:52) Daily Routine, Breathwork, & Warmup Habits
(35:15) The Warmup Ritual and Mind-Body Connection
(39:30) Fueling: The Biggest Performance Gap
(40:45) Comp-Day Nutrition & Gels in the Lineup
(43:00) Deciding to Step Away from the Tour
(47:44) Burnout, Back-to-Back ACLs, & Body Listening
(54:37) Working with Mental Performance Coach Dr. Mike Gervais
(1:00:16) Visualization & the 2024 Lowers World Title Clinch
(1:03:27) How His Son Grounded Him Before the Final
(1:04:16) Infinite Shelf: Name of the Wind by Patrick Rothfuss
(1:05:26) What's Next: Waves, Boat Repairs, & Closing Thoughts

Huge thanks to our sponsors, Momentous and LMNT.

In this episode of RECESS, Juliet and I open with a massive shoutout to local legend Kate Courtney — who, after winning mountain biking world championships, the Leadville 100 record, and a long course world title, has now casually taken over road cycling too.

We also get into something that came up close to home: Juliet watched the Barceloneta men's water polo team — European Champions League winners — practice on virtually no food or water, which opened up a real conversation about how you change deeply embedded fueling habits in elite sport. Spoiler: athletes have to feel the difference themselves.

Then we dig into surgery nutrition — a topic that affects way more people than elite athletes. Muscle loss after orthopedic surgery runs about 1% per day, with up to 18% loss in the quads and hamstrings within six weeks. We break down protein timing, pre-surgical carbohydrate loading, and how to protect your body going in and coming out.

Plus: Kelly's ACL and "sprain plus" knee update, Haute Route hike prep, and an ongoing domestic dispute about whether Stumptown Holler Mountain is the peak of human coffee achievement or just the beginning of the search.

New episodes of The Ready State Podcast drop every Thursday.

What You'll Learn in This EpisodeWhy Kate Courtney's move from mountain biking to road cycling is one of the most remarkable athletic pivots happening in sport right now
How intra-session carbohydrate fueling is changing across elite sports, and why winning teams are often the hardest to convince to change
What the research says about muscle loss after orthopedic surgery: up to 1% per day and 18% loss in six weeks
Why protein needs jump to 1.2–2g per kilogram of bodyweight in the pre- and post-surgical window
How consuming ~50g of carbohydrates two hours before surgery may reduce post-surgical insulin resistance by 50%
Why "three limb training" matters during recovery and why you can't just wait for healing to happen
How Kelly is rehabbing a torn ACL, MCL, high-grade fibular sprain, torn calf, and two menisci, and still calling it a "sprain plus"
What the Haute Route from Chamonix to Zermatt demands physically, and how Kelly is prepping for 10 days of mountain hiking

Key Highlights: (00:00) Welcome back to RECESS; Kate Courtney shoutout — local legend, mountain biking world champion, and now national road cycling champion
(01:30) How Kate Courtney broke the factory racing model, started her own team, won Leadville 100 with a course record, and took the long course world championship, and most recently the US National Road Championship
(04:43) The mutant athlete era: Kate, Pauline Ferrand-Prévot, Puck Pieterse, and why cyclists switching disciplines is making the sport more exciting than ever
(06:00) Water polo and intra-session fueling: watching the Barceloneta European champions practice under-fueled, and a conversation with Heather Petri about how far sport nutrition has come
(07:50) How you actually change fueling dogma in elite sport: showing athletes the data, letting them feel the difference, and why winning teams are hardest to convince
(08:25) Intra-session carb targets across sports: from 30–50g for recreational athletes to 100g+ per hour for elite endurance, and what the Tour de France taught us about gut training
(16:40) Kids and fueling: why youth athletes are chronically under-fueled and what parents can do about it
(17:30) The coffee wars: Stumptown Holler Mountain vs. the challengers — Monmouth, Kimbo, Doma Roasters Chronic, and the Aeropress experiment
(21:10) Haute Route prep: hiking Chamonix to Zermatt, 10 days, 8–10 hour hiking days, and how Kelly is training his "sprain plus" knee for the Alps
(26:55) Kelly's injury breakdown: torn ACL, torn MCL, high-grade fibular sprain, torn calf, both menisci — and why he chose to delay ACL repair to make the trip
(28:00) Surgery nutrition: the research on muscle loss post-orthopedic surgery, why protein needs spike, and the pre-surgical carbohydrate timing window
(31:20) Can we challenge the "nothing by mouth" pre-surgery protocol? Liquid carbohydrates, glucose boluses, and protecting muscle mass before you go under
(33:55) Wrap-up, Happy 4th of July, and thanks for listening

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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.

What You'll Learn in This EpisodeWhy 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

Key Highlights:(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.

What You'll Learn in This EpisodeWhy 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

Key Highlights: (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.

What You'll LearnWhy 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

Key Highlights(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.