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.