The Hidden System Behind Performance: Functional Vision Training with Dr. Bryce Appelbaum
View This Week's Show NotesStart Your 7-Day Trial to Mobility CoachJoin Our Free Weekly Newsletter: The AmbushBehind 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 You'll Learn in This EpisodeWhat functional vision training is (and how it differs from standard eye exams)Why vision is a skill — not just a senseHow concussions and screen time can disrupt your visual systemThe surprising ways vision affects posture, balance, and coordinationPractical tools to improve visual endurance and reaction timeHow athletes can train their eyes like any other muscleWhy vision issues are often misdiagnosed as ADHDKey Highlights: (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. BryceSponsorsThis episode of The Ready State Podcast is brought to you by LMNT and Momentous.
--------
58:33
--------
58:33
Performance Longevity with the 'Check Engine Light' Framework
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.What You'll Learn in This EpisodeThe 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.Key Highlights: (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 ConnectSponsorsThis episode of The Ready State Podcast is brought to you by LMNT and Momentous.
--------
1:07:20
--------
1:07:20
The Truth About Women’s Health: Hormones, Metabolism, and Strength with Dr. Stephanie Estima
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.What You'll Learn in This EpisodeWhy 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.Key Highlights(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 & JulietSponsorsThis episode of The Ready State Podcast is brought to you by LMNT and Momentous.
--------
1:20:41
--------
1:20:41
From Injury to Recovery: The Truth About ACL Rehab for Young Athletes with Coach Carmen Bott
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.What You'll Learn in This EpisodeWhy ACL rehab isn’t 12 weeks—it’s a full yearThe difference between yesterday’s athletes and today’s single-sport kidsRed flags parents should watch for in youth sport programsHow to support kids when insurance and the system fall shortThe myths around strength training and growth in young athletesWhy prevention starts with play, variety, and strength—not fearThe real story behind the menstrual cycle and ACL injury debatesKey Highlights: (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) - OutroSponsorsThis episode of The Ready State Podcast is brought to you by LMNT and Momentous.
--------
0:01
--------
0:01
Gut Health, Energy & Brain Fog: Dr. Amy Shah on Microbiome, Ultra-Processed Foods, and Circadian Fasting
View This Week's Show NotesStart Your 7-Day Trial to Mobility CoachJoin Our Free Weekly Newsletter: The AmbushFeeling 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.What You'll Learn in This EpisodeWhy ultra-processed foods confuse your brain and immune systemHow dirt, animals, and early exposure shape a child’s microbiomeThe truth about fermented foods — and which ones actually workWhat Dr. Shah calls the “energy trifecta” for boosting mood and focusWhy most Americans aren’t getting nearly enough fiberHow circadian rhythms (and when you eat) impact gut healthA simple 30/30/3 rule to reframe your daily nutritionKey Highlights: (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 BooksSponsorsThis episode of The Ready State Podcast is brought to you by Momentous, and LMNT.
Welcome to The Ready State Podcast, where unlocking human potential is not a goal, but a way of life. Where becoming the healthiest and most resilient version of yourself, both physically and mentally, is not just something you work toward… but a power mindset you embody day in and day out.
Turning complex topics into instantly applicable lessons, this show is a compass for those seeking excellence in every facet of life – physical health, athletic performance, work, purpose, creativity, and family life.
Dr. Kelly and Juliet Starrett, the New York Times bestselling authors of ‘Built To Move’, help listeners achieve this by sitting down with some of the world’s most influential figures in health, wellness, fitness, business, and art.
Every episode is infused with Dr. Kelly’s wisdom from 10+ years of training and coaching elite athletes in the NFL, MLB, the Olympics, and more. His expertise is perfectly complemented by Juliet’s profound insights as a three-time world champion paddler, CEO & Founder of two world-renowned fitness companies, and overall life enthusiast. There’s a reason they’re called a power duo.
New Zealand