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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