The Ready State Podcast

Rob Wilson is a performance educator with over twenty years of experience helping people build durable, high-functioning bodies and minds. He joins us on The Ready State Podcast to unpack the uncomfortable truth about performance: it’s not free. In this powerful conversation with Kelly and Juliet Starrett, Rob dives into the real price of pushing your limits, why sleep is non-negotiable, and how to reframe “selfish” self-care as the foundation for showing up better in every area of life. Together, they tackle burnout, aging, and what it takes to sustain health and high output in a world that rewards constant hustle.

• The three waves of fitness, and why Rob Wilson's book represents the vanguard of the third wave.
• The problem with the democratization of health metrics like Heart Rate Variability (HRV) if you don't know how to interpret the data or take action.
• The story behind the "Check Engine Light" metaphor, which helps high performers prioritize what to address and what to ignore.
• Why the phrase "self-care" often fails with service-oriented and high-performing individuals and the analogy used instead.
• The "Cobra Effect" or Goodhart's Law, and how chasing a metric like a high HRV can lead to misleading and useless outcomes.
• How to stop the "medical cascade" and apply an experimental framework (test/retest) to chronic, nagging pain and everyday health issues.
• The true cost of high performance and the crucial need for a "cost mitigation strategy" to avoid burnout.
• Why context matters more than perfect protocols, and how to create a personal longevity dashboard for continuous adaptation.

For more info, follow Rob on Instagram and definitely pick up a copy of his new book, Check Engine Light: Tuning Your Body and Mind to Achieve Performance Longevity.

(00:00) - Intro

(00:48) - Check Engine Light Book Overview

(06:49) - Check Engine Light Metaphor Explained

(14:06) - Importance of Check Engine Light for Everyone

(17:49) - Inputs and Outputs in Life

(20:37) - One Size Fits All Approach: Myth or Reality?

(25:25) - Identifying What Matters Most to You

(27:28) - Performance Costs: Understanding Trade-offs

(29:27) - Recommended Supplements for Health

(32:55) - LMNT: Importance of Hydration Explained

(37:10) - Resistance: Creativity's Universal Challenge

(39:48) - Becoming Reasonable: A Personal Journey

(45:18) - Heart Rate Variability (HRV): Benefits Explained

(47:15) - Using Tracking Devices Mindfully

(49:57) - The Cobra Effect: Understanding Consequences

(57:55) - Setting Up Environments for Success

(1:00:20) - Changes Since Writing the Book

(1:03:14) - What's Next for Rob: Future Plans

(1:04:30) - Finding Rob: Where to Connect

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

In a world where “one-size-fits-all” health advice dominates, women are often left out of the conversation entirely. Enter Dr. Stephanie Estima — chiropractor, health strategist, and unapologetic myth-buster — who’s redefining how women think about hormones, metabolism, and longevity. Known for her bestselling book The Betty Body and her work on aligning health practices with the female cycle, Estima is helping women ditch cookie-cutter protocols and reclaim their biology as a superpower.

In this episode of The Ready State Podcast, Juliet and Kelly Starrett dig deep with Dr. Estima into why women need different health strategies, what biohacking gets wrong, and how to move from shame and confusion to empowerment and strength.

• Why the first step for women's health is "the great unlearning" that they are not just "smaller men".
• How prolonged calorie restriction teaches the female body to conserve fat and slow metabolism.
• The three-pronged approach to health that balances scientific evidence, clinical experience, and patient desire.
• Why the menstrual cycle is a vital sign, and how to use it as a monthly hormonal report card.
• The biggest misconception around strength training for women (Hint: It’s the fear of "getting bulky").
• Why you lose strength before mass, making strength training crucial for fall risk and long-term independence.
• Why explosive movement, like sprinting, is the key to maintaining power and mitigating the exponential decline of speed with age.
• How to deprogram the fear of lifting heavy and prioritize form before load.

(00:00) - Intro

(02:15) - Why Women Need a Different Health Strategy

(06:42) - The Hormonal Cycle Explained

(13:10) - Fasting, Keto & Carbs for Women

(21:25) - Stress, Cortisol & Female Metabolism

(29:48) - The Truth About Sleep as a Biohack

(35:22) - Why Lifting Heavy is Non-Negotiable

(42:50) - The Problem with Male-Dominated Biohacking Protocols

(49:36) - Using Hormones as Feedback, Not Enemies

(55:44) - Practical Nutrition Tips for Each Phase of the Cycle

(01:03:20) - Turning Confusion into Empowerment

(01:09:55) - Longevity Strategies for Women

(01:15:18) - Q&A: Busting Common Myths

(01:22:40) - Final Thoughts from Kelly & Juliet

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

ACL tears used to be rare in high school sports. Today, they’re an epidemic. Behind the headlines, there’s one voice cutting through the noise with hard truths, practical solutions, and decades of experience: Coach Carmen Bott. Known online as “Coach Bott,” she’s become the go-to expert on youth athletic development and late-stage ACL rehab, guiding parents, athletes, and coaches through one of the most pressing crises in sports performance.

In this episode of The Ready State Podcast, Kelly and Juliet Starrett sit down with Coach Bott to dig into why so many kids are getting hurt, why recovery takes longer than most parents realize, and how we can protect the next generation of athletes.

• Why ACL rehab isn’t 12 weeks—it’s a full year
• The difference between yesterday’s athletes and today’s single-sport kids
• Red flags parents should watch for in youth sport programs
• How to support kids when insurance and the system fall short
• The myths around strength training and growth in young athletes
• Why prevention starts with play, variety, and strength—not fear
• The real story behind the menstrual cycle and ACL injury debates

(00:00) - Intro

(00:54) - Carmen's Background

(05:26) - Athletes 25 Years Ago

(10:00) - Good Rehab Program Criteria

(13:18) - Ideal Club System for Athletes

(16:40) - Supporting Kids in Sports

(23:46) - Post-Acute Rehab Strategies

(29:32)) - Return to Play: Getting Fitter

(32:23) - Importance of Exposure in Rehab

(39:34) - Returning to Contact Sports

(44:51) - Preventing ACL Injuries in Kids

(52:30) - Menstrual Cycle and Athletic Performance

(56:04) - Myth Busting in Sports

(58:20) - Where to Find Carmen

(59:34) - Outro

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

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Feeling tired after meals, battling brain fog, or wondering why your gut health feels off? Dr. Amy Shah — a double board-certified physician, nutrition expert, and bestselling author — reveals how your microbiome holds the key to energy, mood, and long-term wellness. 

In this episode of The Ready State Podcast, she breaks down the hidden impact of ultra-processed foods, the surprising role of microbes and dirt in childhood, and why circadian rhythms matter as much as diet. From understanding the “energy trifecta” to mastering her 30/30/3 rule, Dr. Shah shares simple, science-backed steps that make gut health practical and powerful. Tune in for clear, actionable insights to help you eat smarter, sleep better, and feel truly energized every day.

• Why ultra-processed foods confuse your brain and immune system
• How dirt, animals, and early exposure shape a child’s microbiome
• The truth about fermented foods — and which ones actually work
• What Dr. Shah calls the “energy trifecta” for boosting mood and focus
• Why most Americans aren’t getting nearly enough fiber
• How circadian rhythms (and when you eat) impact gut health
• A simple 30/30/3 rule to reframe your daily nutrition

(00:00) - Preview

(01:06) - Intro

(02:00) - Dr. Amy Shah’s Journey

(08:58) - Ultra-Processed Foods

(11:48) - Gut and Immune System Connection

(18:15) - Benefits of Fermented Foods

(21:21) - Energy Trifecta Explained

(25:20) - Gut-Brain Connection Insights

(31:51) - Momentous: Importance of Vitamin D

(34:41) - LMNT: Benefits of Salty Morning

(38:45) - Importance of Fiber in Diet

(42:33) - Hunger, Appetite, and Cravings Explained

(46:53) - Role of Circadian Rhythms

(53:13) - Understanding Appetite

(56:24) - Skin Health and Nutrition

(1:00:50) - Food Allergies Overview

(1:06:08) - Current Trends: Megan's Insights

(1:08:23) - Benefits of Circadian Fasting

(1:09:44) - Where to Find Dr. Shah

(1:10:16) - Dr. Shah's Books

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

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Discover why you need stress with Dr. Sharon Bergquist, an award-winning physician and author of The Stress Paradox. In this episode of The Ready State podcast, we explore how stress, often misunderstood as harmful, can actually help you live longer, healthier, and happier. Dr. Bergquist breaks down the science of good stress, including the concept of hormesis and how small, manageable stressors can regenerate your body, boost resilience, and improve mental and physical performance.

What You'll Learn in This Episode

• Why “stress-free” living is not the goal — and may actually be a risk factor
• How your daily discomforts build long-term disease resistance
• The 5 good stressors your body needs to thrive (and how to reintroduce them)
• Why eating late at night might be as bad for your sleep as drinking alcohol
• How plant-based foods gently “stress” your cells to make you stronger
• Why the science of hormesis is the future of preventive medicine

Learn why stress is essential for growth, the importance of aligning eating habits with your body’s natural clock, and how even emotional and mental challenges can enhance your capacity to thrive. Packed with actionable tips and real-life examples, this conversation will reshape how you view stress and empower you to embrace it as a tool for better living. Listen now to unlock your full potential!

Key Highlights: 

(00:00) - Intro

(01:14) - Laird Superfood Benefits

(03:18) - Guest Introduction: Dr. Sharon Bergquist

(06:28) - Comfort in the Modern World

(07:05) - Benefits of Stress

(10:22) - Importance of Longitudinal Observation

(14:13) - Stress as a Thermostat

(16:40) - Utilizing Stress as a Tool

(20:47) - The Comfort Conundrum Explained

(28:52) - Importance of Hydration

(31:37) - Best Protein Sources for Health

(33:55) - Key Stressors in Modern Life

(34:50) - Phytochemicals: A Positive Stressor

(42:00) - Circadian Fasting Benefits

(48:48) - Minimum Viable Dose Explained

(54:30) - Surprising Research Findings

(57:41) - Mental and Emotional Stress Insights

(01:05:25) - Key Takeaways on Stress

(01:05:56) - Growth Through Discomfort

(01:08:13) - Finding Dr. Bergquist Online

(01:08:54) - Outro

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

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You’ve heard of PRP. You’ve heard of stem cells. But do you actually know what they are — or when they really work?

In this episode of The Ready State Podcast, Dr. Drew Timmermans breaks down the exploding field of regenerative medicine. We dive into PRP (platelet-rich plasma), autologous stem cell therapy, nerve hydrodissection, and prolotherapy — what they are, how they work, and when they’re appropriate.

This isn’t about magic injections or sketchy clinics abroad. Dr. Timmermans is a naturopathic physician leading the field with science, clinical outcomes, and transparent education. He shares which orthopedic surgeries might soon be obsolete, how to vet a legit provider, what the research actually says, and why your physical exam might matter more than your MRI.

If you’ve ever wondered whether regenerative injections are the real deal — or just expensive hype — this episode is your deep dive.

• Why PRP, stem cells, and prolotherapy aren’t magic fixes — and what they actually do
• The difference between a torn tendon… and a nerve problem that just feels like one
• How to know if you’re a good candidate for regenerative therapy — and when it’s overkill
• The real risks (and limits) of these injections — including pro athletes who got it wrong
• Why physical therapy still matters — and how it supercharges long-term results
• Which surgeries might become obsolete as regenerative medicine gets better
• How to avoid shady clinics, fake stem cell vials, and doctors skipping real diagnostics

00:00 - Intro

01:14 - Laird Superfoods

03:24 - Guest Introduction: Dr. Timmermans

06:32 - PRP Therapy: Mechanism Explained

08:52 - Restarting the Healing Response

10:43 - PRP Syringe Contents

15:38 - Autologous Cellular Therapy Explained

19:00 - Appropriate Candidates for Interventions

25:24 - Research Insights on PRP Therapy

30:02 - LMNT Sparkling Variety Pack Overview

31:54 - Momentous: Essential Nutrients for Women

34:24 - Clinical Experience vs. Research Findings

36:20 - Surprising Insights

39:40 - Understanding Pain: It's Not Evil

42:34 - When to Seek Medical Treatment

49:10 - Avoidable Surgeries Discussion

51:36 - Finding a Good Healthcare Provider

56:34 - International Provider Search Tips

58:51 - Progress in Medical Interventions

01:01:51 - Rapid Fire Q&A

01:04:00 - Where to Find Dr. Timmermans

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

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Confused by conflicting nutrition advice and viral health trends? You're not alone. In this episode, Dr. Jessica Knurick—a nutrition scientist, dietitian, and public health expert—tackles the growing wave of health misinformation spreading across social media and mainstream wellness channels.

Dr. Knurick discusses the difference between individual health optimization and public health strategy, why dietary guidelines are so misunderstood, and how systemic barriers like the food environment, misleading marketing, and health policy shape our daily choices.

• How to identify misleading health claims and spot nutrition misinformation
• Why public health standards aren't failing — but our food systems are
• How social media fuels fear about food, dyes, and toxins
• Why systemic barriers—like the food environment and policy gaps—make healthy living harder than it should be
• The connection between healthy food accessibility and chronic disease
• What MAHA’s narrative around the food system in Europe gets wrong
• How we got from “eat your vegetables” to “everything is toxic” in the wellness world
• Why defunding and deregulating don’t serve public health and solutions that would
• How MAHA’s solutions don’t address the root causes of America’s health crisis
• Why new moms are especially vulnerable to health misinformation

Whether you're working on your personal health goals or looking to understand the bigger picture of public wellness, this episode delivers practical, evidence-based advice you can use today.

00:00 - Intro

02:53 - Public Health Overview

07:12 - Public Health vs Individual Health Optimization

17:30 - Dietary Guidelines for Health

25:30 - Food Environment Impact

26:34 - MAHA Movement Explained

30:08 - LMNT: Women’s Health Insights

34:30 - Becoming a Health Advocate

43:01 - Misinformation Affecting New Moms

46:45 - Reimagining Public Institutions: FDA

54:22 - Environmental Toxins and Health

59:34 - Citizens United and Health Policy

62:21 - Personal Actions for Health Improvement

62:49 - Defining Success in Health

67:30 - European Health Comparisons

75:26 - Missing Elements in Health Conversations

77:55 - Basics of Public Health Explained

82:58 - Funding Public Health Initiatives

88:27 - Personal Experiences in Health Advocacy

92:04 - Trusted Sources for Health Information

95:03 - Where to Find More Information

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

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Want to know the real deal about fixing feet and unlocking performance? Join renowned functional podiatrist Dr. Emily Splichal as we dive into barefoot living, foot health myths, and how your feet can impact everything from athletic performance to daily movement. 

In this episode of The Ready State podcast, Kelly and Juliet Starrett explore why foot strength and sensory stimulation are game-changers for balance, posture, and long-term health. Discover simple exercises, the truth about orthotics, and how to optimize your foot function for better performance at any age. Whether you're an athlete, a parent, or just curious about barefooting, this conversation will change how you think about your feet. Don't miss it!

• Why your feet are the gateway to brain-body performance
• How modern shoes are de-training your nervous system
• The difference between flat feet and weak feet
• What barefoot stimulation does for balance, posture, and gait
• Why slippers and house shoes are secretly ruining your feet
• The five-minute foot protocol Dr. Emily recommends to everyone
• How sensory stacking supercharges rehab and performance
• Why your glutes, diaphragm, pelvic floor, and feet are one system
• The truth about barefoot hygiene (hint: your feet are cleaner than your hands)

00:00 - Intro

00:50 - Laird Superfood

03:14 - Foot Obsession: Why It Matters

07:36 - Becoming a Functional Podiatrist

11:27 - Naboso Technology

17:45 - Understanding Neuroplasticity

20:25 - Sensory Stacking Explained

21:54 - Issues with Maximalist Shoes

25:25 - Use Cases for Maximalist Shoes

28:45 - Foot Care Essentials

32:43 - LMNT Overview

35:20 - Daily Foot Program Benefits

38:31 - Flat Feet and Orthotics Discussion

46:10 - Dr. Emily's New Book: Sensory Sapiens Insights

48:20 - Benefits of Being Barefoot

49:55 - Disease Risks of Barefoot Walking

55:15 - Dosing Barefoot Training

57:30 - Naboso Footbed Features

60:47 - Kids' Foot Health

66:21 - Offense vs Defense in Foot Health

68:00 - Understanding ACL Tears

71:45 - Resources for ACL Recovery

74:00 - Finding Dr. Emily

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

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In this episode of The Ready State Podcast, Dr Sara Reardon sits down with Kelly and Juliet Starrett to break the silence around leaking, pelvic pain, painful sex, and what every woman should know about their body — but probably wasn’t taught.

Join Dr. Sara Reardon, aka "The Vagina Whisperer," as she shares groundbreaking insights from her book Floored about pelvic floor health at every age and stage. Discover the real causes behind pelvic floor dysfunction, practical tips to strengthen and care for your pelvic floor, and how to advocate for better medical support. Whether you're navigating perimenopause, postpartum recovery, or just curious about improving your pelvic health, this episode is packed with expert advice and actionable solutions. Don't miss it—empower yourself with the knowledge every woman deserves!

• Why pelvic floor dysfunction is a silent epidemic
• How to tell what’s “common” vs. what’s actually “normal”
• What postpartum care should look like
• The simple things you can do every day to improve pelvic floor health
• How posture, breathing, and movement all connect to pelvic health
• Why men should care about pelvic floor health too

This episode of The Ready State Podcast is brought to you by Laird Superfood, The World As You'll Know It podcast, Momentous, and LMNT.

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Sue Norman’s journey is nothing short of extraordinary. From her roots as a world-class whitewater athlete and U.S. National Champion to her time in the military and her inspiring decision to become a mom at 56, Sue’s life is packed with resilience, adventure, and heart. 

In this episode of The Ready State Podcast, Sue shares her incredible story of navigating risk, overcoming childhood challenges, thriving in elite sports, and embracing unexpected motherhood. 

Learn how she balanced a life of daring whitewater adventures, military service, and raising a child from a tough start in life. Tune in for lessons on courage, adaptability, and finding strength in the wild outdoors. Don’t miss this deeply inspiring conversation with a true legend.

• How Sue went from a chaotic childhood to becoming a world-class paddler
• The unlikely Army program that launched her elite kayaking career
• What it takes to lead an all-women’s rafting team through Class V rapids
• How nature became her anchor during trauma, menopause, and motherhood
• Why she took legal custody of her nephew at 56 — and how it changed her
• What parenting a traumatized child taught her about strength, identity, and healing

This episode of The Ready State Podcast is brought to you by Laird Superfood, The World As You'll Know It podcast, Momentous, and LMNT.