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.