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The Ready State Mobility & fitness from NYT bestselling author Dr. Kelly Starrett. Join Mobility Coach free for 7 days:
https://thereadystate.com/trial

24/03/2026

Athletes should own their own biometric data. Period. 📊

If you’re operating in high-stress, high-performance environments and you’re not tracking what’s happening physiologically, that’s a loss.

Not just for the athlete, but for the whole team trying to make informed decisions.

Here’s where I think it gets complicated
➡️ when organizations start accessing that data, questions show up.
🗣️ Who controls it? How is it used? Does it influence roster decisions?

That’s a real conversation… and it deserves nuance.

But what isn’t complicated is this: an athlete has the right to know what’s happening in their own body.

If you’ve got a personal device collecting information about heart rate, strain, recovery… there’s no world where that data shouldn’t be accessible to you.

Performance transparency should start with the athlete, not the institution.

Own your data. Own your process. Be informed.

👉 Want more of how I think about performance, autonomy, and the future of sport? Give me a follow!

23/03/2026

Does turning your phone red or black and white at night actually help? In this clip, Kyle Harris explains why screen settings may make a small difference, but the bigger issue is how phone use before bed keeps your brain stimulated when it should be winding down. He breaks down why the real sleep problem is not just light exposure, but the dopamine, mental activation, and constant input that make it harder to fully decompress at night.

What You’ll Learn:
📱 Whether red mode or black-and-white mode on your phone actually helps at night
😴 Why the bigger sleep issue is brain stimulation, not just screen light
🧠 How dopamine and mental input keep your brain from winding down
🌙 Why putting your phone away before bed is still the best recommendation
⚡ How nighttime phone use can interfere with relaxation and sleep readiness

Comment ‘186’ to get the episode delivered right to your inbox. 📨

I saw break down this new protein-timing meta-analysis & nodded the whole way through. 💪The question was simple ➡️ if t...
22/03/2026

I saw break down this new protein-timing meta-analysis & nodded the whole way through. 💪

The question was simple ➡️ if total protein stays the same, does taking it right before versus right after lifting change outcomes?

Across the data we have, the answer is mostly no.

Strength, lean mass, muscle thickness… no meaningful differences.

One small signal in leg press strength popped up, but the evidence there is thin.

What this really highlights (again) is that physiology cares about inputs over time, not panic-driven windows.

Muscles respond to sufficient protein, enough training volume, and actual recovery.

They’re less impressed by stopwatch nutrition.

People love to stress about a 30-minute window while shortchanging sleep, underfueling, and running inconsistent programs. That math doesn’t add up.

Zooming out, this is another reminder that simple, repeatable behaviors beat optimization theater.

Eat enough protein. Train well. Recover like it matters.

I’ll keep sharing research like this as it comes across my (proverbial) desk

👉 Follow along if you want to know how I’m thinking about it.

21/03/2026

Pro tip for all your parents of athletes ➡️ If your kid has dreams of playing college sports, don’t wait until they’re recruited to ask what a power clean is.

By the time they show up at their future alma mater, they’ll be expected to lift, practice, and go to class… sometimes all in the same day.

That means the athletes who already know how to move, train, & recover? They’re miles ahead. 💪

If your kids are playing year-round, now’s the time to layer in strength & conditioning.

Help them build the foundation while you still have the leverage.

Trust me, it’s a whole lot easier than trying to play catch-up later.

Most shoulders respond best to consistent input.What I see all the time is people doing a lot of shoulder work for a few...
20/03/2026

Most shoulders respond best to consistent input.

What I see all the time is people doing a lot of shoulder work for a few days, then nothing for a week. 📆

The inputs are all over the place, and the shoulder never really adapts.

The joint responds better when it gets regular exposure to movement, position, and load.

Small amounts, repeated often enough, give the system a chance to recalibrate.

Range improves, positions feel more stable, and overhead work starts to feel available again. 🙌

That’s the idea behind this 10-Day Shoulder Pain Challenge.

Each day, you spend a few minutes moving the shoulder through key positions, checking what’s available, and reinforcing it with simple loading.

Over time, that repetition adds up to real change.

If your shoulders have been limiting your pressing, hanging, or reaching, this is a simple way to start building that capacity back.

You can sign up directly inside Mobility Coach. 📣

If you’re not a member yet, comment TRIAL, and I’ll get you set up with a free week to jump in.

19/03/2026

Your body organizes its entire day around light. 💡☀️

Energy, focus, sleep, and recovery are all downstream of that signal. 🧠

This week on The Ready State Podcast, we sat down with Kyle Harris (), CEO of , to explore how light shapes your physiology in ways most people overlook.

It plays a central role in circadian rhythm, influencing when you feel alert, how your body transitions toward sleep, and how well you recover between efforts.

The challenge is that modern life has shifted that signal in a big way.

🏠 Most people now spend the majority of their time indoors, under lighting that stays relatively unchanged from morning to night.

Over time, that disconnect can influence how you feel and perform across the day.

What makes this conversation so useful is how much leverage exists without adding more to your routine.

Kyle shares how professional sports teams and healthcare systems are using lighting to support performance and recovery, and how small adjustments to your environment can help reinforce more natural patterns.

These are changes that work in the background, shaping your day without requiring extra time or effort. ⏰

If you’ve been putting attention into training, nutrition, and sleep and still feel like something is missing, this might be one of the inputs worth paying attention to.

Comment ‘186’ to get the episode delivered right to your inbox. 📨

18/03/2026

Your best squat is the one that works FOR your physiology. 🏋️

But I also want you to have options.

The 27 squats drill from isn’t about chasing depth for Instagram (but by all means, share what ya got!).

It’s really about maintaining rotation and access so you’re not locked into one narrow pattern.

That matters if your sport requires more than just moving weight up and down.

Swimmers need positions. Water polo players need rotation. Running backs need to cut. Pitchers need to throw.

And parents? Well… you need to do it all!

If you only train one shape, you only own one shape.

I’m after choice. Rotation you can use. Range you can control.

🔗 Tap the link to check out my full YouTube video on better hip rotation practices: https://www.youtube.com/watch?v=1eHjlCQ2yz4

Another incredible weekend at the Movement & Mobility 102 Experience!One of the best parts of this course is getting a d...
17/03/2026

Another incredible weekend at the Movement & Mobility 102 Experience!

One of the best parts of this course is getting a diverse group of experienced physicians, physical therapists, strength coaches, and body workers all in the same room to tackle complex human movement problems together. That kind of shared perspective is rare and powerful.

There’s also just no substitute for in-person coaching. Online, you miss nuance, iteration, application, and context. When we’re together, we can coach in real time, make faster adjustments, and help people feel the difference.

We also build in a lot of time to connect outside the classroom; warm-ups, workouts, hikes, meals, and space to sit together and digest the day. That shared experience creates a cohort effect: people get more comfortable speaking up, participating, and contributing, and they leave with a real community they can lean on going forward.

The 102 material is built on our proven model for understanding and working with complex human movement behavior, but it keeps evolving. It keeps getting tighter, clearer, and more effective. Even people who think they know the material often walk away surprised by how much more they can do with a little guidance and hands-on experience.

Grateful for this crew.🙏

16/03/2026

One of the most overlooked parts of recovery is staying connected to your team. 👀

🧠 The brain isn’t optimized for performance first.

It’s optimized for safety and connection.

When an athlete gets injured and disappears from their training environment, the brain reads that as a threat.

You’ve lost your people. Your routine. Your role.

That matters more than we give it credit for.

One of the simplest things we can do during rehab is keep athletes embedded with their team.

Train where you can. Modify intelligently. Ride the bike with three limbs if that’s what you’ve got. Stay in the room.

What I love about this approach is that it works on multiple levels ⤵️

The athlete stays connected, and they often become better teammates 👉 coaching, observing, contributing in ways they might not have before.

Injury doesn’t mean exile. If you’re tweaked, stay in the environment. Stay in the conversation. That’s part of recovery.

Follow along if you want more of how I think about rehab, performance, and keeping athletes in the game.

16/03/2026

If someone in your family had dementia, does that mean you’ll develop it too? Not necessarily. While genetics—like the ApoE4 gene—can increase risk, lifestyle and environmental factors also play a major role.

In this clip, Dr. Tommy Wood explains how family history, genetics, and lifestyle interact—and why many people can significantly reduce their dementia risk.

What You’ll Learn:
🧬 How family history influences dementia risk
🧠 What the ApoE4 gene means for Alzheimer’s risk
📊 How multiple genes can combine to affect brain health
🏡 Why shared lifestyle habits in families matter
⚡ How healthy lifestyle changes can offset genetic risk

Comment ‘185’ to get this episode sent directly to your inbox. 📨🎧

Your body is incredibly tolerant.You can get away with a lot for a long time. But tolerance isn’t the same thing as resi...
15/03/2026

Your body is incredibly tolerant.

You can get away with a lot for a long time.

But tolerance isn’t the same thing as resilience.

The bill eventually comes due.

14/03/2026

🔥 Hot take: if you feel “dependent” on mobility just to train pain-free, mobility probably isn’t the root issue.

Let’s zoom out. ⤵️

🔹 Are you actually warming up thoroughly, or are you just breaking a sweat and jumping into work? The best athletes on the planet treat warm-up as part of training, not optional.

🔹 What happens after you train? Do you keep moving, or do you go from barbell to chair for the rest of the day? If you leave the gym stiff and then stay stiff, your body adapts to that.

🔹 How’s fueling? Enough protein? Enough fruits and vegetables? Omega-3s, vitamin D, B vitamins where they should be? Under-recovery often shows up as “tightness.”

🔹 And sleep. If you’re training hard and not sleeping like it’s your job, adaptation doesn’t happen.
Also worth remembering: the best athletes in the world get regular body work. High output requires maintenance. That’s part of the deal.

If any of that hits close to home, it might explain why you feel different from the athlete next to you.

Have any questions you want to ask me? I’d love to hear them. Drop ‘em in the comments! ⤵️

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