The Ready State Podcast

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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.

• Why 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.

(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

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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.

• Why “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.

(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

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Check our Dr. Rachele's courses at Strong Process

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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.

• Why 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

(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

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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

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In a world that rewards constant stimulation and surface-level productivity, it’s become easier than ever to stay busy — and harder than ever to feel fulfilled. Many people aren’t burning out from doing too much, but from spending their days disconnected from the things that actually matter. The result is a numbing, restless state Brad Stulberg calls zombie burnout.

In this episode of The Ready State Podcast, Juliet and Kelly Starrett sit down with author and coach Brad Stulberg to unpack what excellence really means in a chaotic, distraction-heavy world. Drawing from his latest book, The Way of Excellence, Stulberg challenges the myths of hustle culture and self-optimization, offering a grounded path toward ambition that’s aligned with values, sustained by rest, and rooted in deep, meaningful engagement.

• Why excellence has nothing to do with rigid routines or influencer “optimization”
• The difference between happiness, satisfaction, and lasting fulfillment
• How “zombie burnout” happens — even when you’re not technically overworked
• What truly excellent environments have in common
• Why process matters more than outcomes (without pretending outcomes don’t matter)
• How rest and renewal are essential — not optional — for long-term excellence

(00:00) - Introduction

(01:17) - What is Excellence

(08:37) - What Excellence is Not

(09:48) - Importance of Excellence

(13:08) - Excellence vs. Happiness

(17:54) - Aggregation of Marginal Gains

(19:59) - Sponsor: Vitality

(23:10) - Brad's Take on Heisman Winner

(25:15) - Creating an Excellent Environment

(33:18) - Zombie Burnout and Adult Pacifiers

(35:50) - Combating Zombie Burnout

(37:39) - Sponsor: LMNT

(40:20) - Managing Distractions

(43:22) - Zen and the Art of Motorcycle Maintenance

(46:41) - Decline of Excellence

(52:30) - Goal Setting Strategies

(58:13) - Stress, Rest, and Growth

(01:02:40) - Sponsor: Momentous

(01:05:25) - Recovery Techniques

(01:06:40) - Surprises After Writing the Book

(01:08:34) - Meaningful Milestone for 2026

(01:10:38) - Brad's Addition to the Infinite Shelf

(01:12:18) - Starrett System

Huge thanks to our sponsors, Vitality, Momentous, and LMNT.

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Discover the secret to thriving outside your comfort zone with Ginger Naylor, CEO of Outward Bound USA. 

In this inspiring conversation, Ginger shares how wilderness adventures help kids and adults build resilience, face discomfort, and uncover their true potential. Learn why stepping into the unknown fosters personal growth, how Outward Bound uses outdoor challenges to teach life-changing lessons, and the transformative power of "threshold moments." Whether you're an outdoors enthusiast or seeking ways to stretch your limits, this video will motivate you to embrace discomfort and grow stronger.

We are particularly excited about joining Ginger for The Reset, happening on January 24th and led by Outward Bound. This is a nationwide invitation to step away from screens and schedules, get outside, move your body, and reconnect with the kind of challenge and perspective that only nature can provide. No apps, no optimization, no performance metrics. Just time outdoors, intentional discomfort, and the chance to reset your nervous system in the most human way possible.

• Why resilience doesn’t come from comfort — but from manageable challenge
• How outdoor education helps kids discover identity, confidence, and capability
• What “threshold moments” are — and why they drive real growth
• Why reflection matters as much as the experience itself
• How wilderness exposure shapes empathy, leadership, and perseverance
• Why being alone without distraction is increasingly rare — and powerful

(00:00) – Intro

(00:31) – Wilderness Awareness and Why It’s Fading

(07:48) – What Outward Bound Really Is (And Isn’t)

(11:16) – Threshold Moments and Why Growth Starts at the Edge

(14:25) – Discomfort as a Skill, Not a Side Effect

(19:08) – The Cultural Shift Away from Wilderness

(23:04) – The Solo Experience: Being Alone With Yourself

(28:38) – What Happens After Students Leave Outward Bound

(32:10) – Why Reflection Turns Experience Into Growth

(36:45) – Technology, Childhood, and Rebalancing Attention

(41:22) – Wilderness as a Gateway to Conservation

(46:08) – Parenting, Protection, and Letting Kids Struggle

(51:14) – Resilience as a Life Skill, Not an Adventure Skill

(56:02) – Why These Experiences Matter More Than Ever

(1:01:10) – Final Reflections on Growth, Identity, and Independence

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What if the key to longevity isn’t found in your heart, your brain, or your hormones — but in your muscle?

In this episode of The Ready State Podcast, Dr. Gabrielle Lyon explains why skeletal muscle is the most overlooked organ in modern medicine and how its decline quietly drives aging, disease, and loss of independence. Drawing from her work in nutrition, geriatrics, and muscle-centric medicine, Lyon breaks down how strength training, protein intake, and daily movement protect metabolic health, resilience, and mental clarity as we age. From preventing sarcopenia to rethinking weight loss, GLP-1 drugs, and what it really means to age well, this conversation offers practical insights for anyone who wants to stay strong, capable, and useful for life. If you care about longevity, this episode reframes the conversation — starting with muscle!

WHAT YOU'LL LEARN IN THIS EPISODE

• Why cardiovascular disease, diabetes, obesity, and dementia often begin in skeletal muscle
• What “muscle-centric medicine” means — and why it challenges modern healthcare
• Why building muscle for longevity is the important thing you can do
• How GLP-1 drugs could unintentionally accelerate muscle loss and sabotage longevity
• Why body fat percentage misses the real metabolic problem
• How resistance training protects the brain, joints, and metabolism
• The protein framework Lyon uses in clinical practice
• Why movement is the fastest path to physical and mental freedom

TIMESTAMPS

(00:00) - Dr. Gabrielle Lyon

(01:20) - What Kind of Doctor Are You

(06:45) - Muscle-Centric Medicine Explained

(14:18) - Vitality Blueprint: $50 Off Plans

(16:45) - Role of a Muscle-Centric Physician

(19:15) - Muscle: The Organ of Longevity

(24:04) - Muscle Mass and Dementia Prevention

(27:10) - Fear of Resistance Training

(29:55) - Concerns About Being Too Bulky

(33:20) - LMNT

(35:00) - Subscribe to the Podcast

(32:50) - Importance of Healthy Muscle Mass

(40:00) - Best Ways to Measure Health Aging

(44:27) - Nutrition Insights

(50:07) - Staying Forever Young

(51:23) - Start Your Momentous Journey

(53:20) - The Forever Strong Playbook Overview

(54:15) - Understanding GLP-1s

(57:47) - Muscle-Centric Strength Program Overview

(59:35) - Expectations from The Forever Strong Playbook

(1:00:25) - Dr. Lyon’s addition to the Infinite Shelf

(1:01:11) - Finding Dr. Gabrielle Lyon

Huge thanks to our sponsors, Vitality, Momentous, and LMNT.

Connect with Dr. Lyon

Website | Instagram | YouTube

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Discover how to become a humble, hungry, happy person, that kicks butt into your 90s.

In this episode, world-class strength & conditioning coach Ben Bergeron shares his holistic approach to long-term fitness, strength, and mental resilience. Learn how creating supportive environments, building strong connections, and focusing on key pillars—eat, sleep, train, think, connect—can help you crush your goals and stay fit for life. Whether you're training for life's challenges or simply want to feel great and pain-free, Ben’s insights will inspire you to kick butt into your 90s. Don’t miss this motivational deep dive into optimizing health and happiness!

• Why elite performance is about sustainability, not intensity
• How discipline creates freedom in training and leadership
• The difference between being busy and being effective
• Why emotional regulation is a performance skill
• How to avoid burnout while still pushing limits
• What world-class athletes understand about consistency
• Why values-based systems outperform motivation

(00:00) - Intro

(02:49) - Key System Mistakes for Everyday Athletes

(09:35) - Creating a Movement Rich Environment

(10:44) - Feeling Seen and Sense of Belonging

(17:45) - Building Community in Fitness

(18:50) - Evolution of Training Philosophy

(20:50) - Embracing "Yes, And" in Fitness

(22:56) - Shifts in Ben’s Fitness Perspective

(25:28) - Best Practices in Training Implementation

(28:58) - Changes in the Fitness Landscape Over 20 Years

(32:17) - Fitness as a Standalone Discipline

(35:03) - Hydration with LMNT

(37:35) - Momentous: Creatine Chews

(46:01) - Importance of Fun in Training

(47:00) - Squatting and Deadlifting After 40

(50:03) - Current Obsessions in Fitness

(52:36) - Character vs Personality in Training

(58:21) - Training Character Development

(01:01:00) - Changing Your Mindset for Fitness

(01:05:30) - Transformative Impact of Training Methods

(01:09:40) - Infinite Shelf

(01:11:39) - Finding Ben Online

(01:13:06) - Join the Starrett System

This episode of The Ready State Podcast is brought to you by LMNT and Momentous.

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Did you know your oral health is directly tied to your longevity? 

In this eye-opening conversation, Dr. Kenny Brown, Stanford-educated oral and maxillofacial surgeon, unpacks the shocking link between dental hygiene and overall health and wellness. Discover how bacteria in your mouth can impact your heart, brain, gut, and even reproductive system, and why gum disease could be silently affecting your body’s performance. Learn the dos and don’ts of brushing, flossing, and tongue cleaning, bust common oral health myths, and explore groundbreaking innovations like the Feno Smartbrush that could revolutionize your routine. Whether it’s preventing chronic inflammation or improving systemic health, this episode is packed with actionable tips that could transform your wellness journey. Don’t miss out—your health starts here!

• Why oral bacteria travel to the heart, brain, joints, and gut
• The difference between brushing “daily” and brushing correctly
• Why only 3 out of 10 people brush properly — and just 1 in 10 floss
• What bleeding gums actually mean (hint: inflammation, not “brushing too hard”)
• The connection between gum disease and chronic illness, diabetes, heart conditions, and preterm labor
• Why panoramic X-rays and cone-beam CT scans matter
• How root canals can hide silent infections
• Whether oral care is improving or declining — and why
• How Zyn, vaping, and nicotine damage gum tissue and affect wellness
• Why nasal breathing and airway health matter for kids and adults
• The future of oral hygiene: AI, microbiome testing, and automated brushing

(00:00) - Intro

(00:39) - How Often to Brush Teeth

(04:10) - Mouth as Gateway to the Body

(09:12) - Proper Tooth Brushing Techniques

(11:39) - Importance of Flossing

(13:03) - Benefits of Mouthwash

(14:15) - Manual vs. Electric Toothbrush

(15:34) - Teeth Whitening

(17:03) - Understanding Root Canals

(22:17) - Oral Health and Overall Wellness

(29:40) - Hope for Non-Flossers

(31:52) - Gum and Dental Health

(33:55) - Effects of Mouth Breathing

(38:39) - Nicotine and Oral Health Risks

(44:32) - Innovations in Oral Care

(47:19) - Current Trends in Oral Health

(55:22) - A book for our Infinite Shelf

(57:11) - Finding Dr. Kenny Brown

(58:28) - The Starrett System’s Durability Challenge

This episode of The Ready State Podcast is brought to you by LMNT and Momentous.

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What if strength isn’t just physical, but emotional and cultural too?

Award-winning journalist Bonnie Tsui, author of Why We Swim and On Muscle, explores how our muscles tell the story of who we are — our adaptability, creativity, and joy in motion.

On this episode of The Ready State Podcast, Juliet and Kelly Starrett sit down with Bonnie to unpack how muscle links the brain and body and reshapes how we think about strength, beauty, and being alive.

• Why muscle is more than physical strength — it’s an endocrine organ that communicates with the brain.
• How Bonnie’s unconventional childhood shaped her lifelong fascination with the body.
• The cultural myths that still shape how we view women’s bodies and power.
• Why play and access to movement are essential across every stage of life.
• How muscle’s adaptability makes it a symbol of hope and renewal.
• The one simple practice Bonnie recommends for everyone: “Lift something heavy for you”

(00:00) - Intro

(01:25) - Importance of Muscle

(03:52) - Parental Influence on Fitness

(07:56) - Debunking Muscle Myths

(12:35) - Understanding Muscle Physiology

(15:52) - Surprising Facts About Muscle

(18:50) - Women and Muscle Development

(23:15) - Trends in Women's Fitness

(27:38) - Access and Inclusion in Fitness

(30:11) - Resilience of Muscle Tissue

(31:13) - Muscle Regeneration Process

(32:44) - Interview with Matthew Sanford

(37:10) - Curiosity in Muscle Science

(43:28) - Daily Muscle Care Tips

(45:47) - Closing Remarks

(47:14) - Bonnie adds a book to our Infinite Shelf

(48:00) - Connecting with Bonnie

This episode of The Ready State Podcast is brought to you by LMNT and Momentous.

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Behind every great movement is a trained visual system. Your eyes aren’t just for seeing — they’re tools for balance, reaction, and control. When they’re not working in sync with your brain and body, everything from focus to performance suffers.

In this episode of The Ready State Podcast, Dr. Bryce Appelbaum — a neuro-optometrist specializing in functional vision — joins Juliet and Kelly Starrett to break down how your visual system drives everything from reaction time to recovery. He explains how training the eyes and brain together can improve coordination, balance, and focus under pressure. Whether you’re coming back from a concussion or looking to level up your athletic edge, this episode will open your eyes to the hidden system behind performance.

• What functional vision training is (and how it differs from standard eye exams)
• Why vision is a skill — not just a sense
• How concussions and screen time can disrupt your visual system
• The surprising ways vision affects posture, balance, and coordination
• Practical tools to improve visual endurance and reaction time
• How athletes can train their eyes like any other muscle
• Why vision issues are often misdiagnosed as ADHD

(00:00) - Intro

(01:48) - Vision Misunderstandings

(05:14) - Training Eyesight Without Glasses

(10:27) - Identifying Children's Vision Problems

(15:44) - Causes of Reading Fatigue

(18:54) - Increasing Vision Changes Trends

(23:33) - Healthy Vision Training Routine

(27:35) - Sponsor: Momentous

(30:29) - Sponsor: LMNT

(32:45) - Duration for Effective Vision Training

(38:02) - Secrets to Regular Bowel Movements

(44:06) - Understanding Concussions

(50:30) - Getting Help for Concussions

(53:20) - Functional Vision as a Competitive Advantage

(56:20) - Finding Dr. Bryce

This episode of The Ready State Podcast is brought to you by LMNT and Momentous.