Strides To Solutions

Open-skill sports don't just build faster bodies, they reshape the brain's prediction machinery. But what happens when uncertainty becomes too much, and can lab training ever match the chaos of real competition?

The neuroscience of pet attachment reveals we're using the same bonding circuitry for our animals as our children but the patterns aren't quite identical. What does this mean for how we understand love across species?

Sports psychology research shows that outcome-focused goals actually increase rider anxiety, which the horse feels and mirrors right back. The very goal that's supposed to motivate you is making your horse tense. This episode introduces an anti-fragile approach to goal-setting: vectors instead of targets, floors instead of all-or-nothing, and if-then plans that pre-program your brain to soften when your instinct is to grab. Six steps, research-backed, designed for riders.

Download the Equestrian Goal Architect worksheet to go along with this podcast

New Year's resolutions fail for a reason and it's not your willpower. This episode breaks down why specific, measurable goals can actually backfire when life gets unpredictable, and what the research says about building goals that stay meaningful when circumstances change. Plus a simple protocol: pick a vector, set a floor, write three if-then plans, and actually follow through.

Download the protocol today.

“I’m doing everything right—the hard work, the responsibility, the drive, the character—and nothing is moving.” If you’ve ever felt this specific agony, this isn’t about you being entitled or not trying hard enough. It’s about the collision of two incompatible truths: you’re operating with high integrity and high effort, AND you’re living in a world where effort doesn’t guarantee outcomes. This piece unpacks the psychological equation most of us absorbed in childhood (effort → outcome → worth) and why it’s breaking you in adulthood. We’re talking about why your frustration isn’t immaturity but grief—gri...

There’s a weird moment in riding where everything feels harder than it should. You know more, but perform worse. You’ve trained harder, but feel like a beginner. Welcome to the equestrian growth spurt — awkward, emotional, often ugly. In this episode, we unpack why things get mentally messy right before major breakthroughs. If you’re stuck in that in-between phase where you feel like you’re regressing, this one will help you name it, normalize it, and ride through it.

To read the blog on this podcast with references

What if resilience after trauma isn’t about strength of character, but about dopamine?

In this episode, we explore groundbreaking research showing that the difference between bouncing back and staying stuck often comes down to how your dopamine system responds during and after traumatic experiences.

We’re not talking about the “feel-good chemical” you’ve heard about. We’re talking about dopamine as a motivational interpreter—the system that tells your brain what’s worth doing, what’s safe, and whether you can handle what’s in front of you.

You’ll learn:

* Why some people...

The transition from sympathetic survival to parasympathetic collapse isn’t a single threshold—it’s a dynamic integration of threat imminence, internal arousal, and contextual cues processed by your amygdala, PAG, and hypothalamus. This episode synthesizes cutting-edge research on how the nervous system determines when to let go, why some people snap from high-functioning to shutdown while others don’t (hint: vagal tone and ego-resiliency), and what actually happens in your dorsal vagal complex in the hours after threat removal. We’ll cover the cognitive mismatch between returning motivation and delayed executive capacity, the role of relational vs. environmental safety cue...

Forgot the next movement in the middle of your dressage test? If you’ve experienced this, you know how frustrating and embarrassing it feels. And if you haven’t experienced it yet but you’re terrified it will happen, that fear itself might actually be making it more likely to occur. Today we’re going to dig into the psychology and neuroscience of why memory fails under pressure, specifically in the context of dressage tests at shows. But more importantly, we’re going to talk about what actually works to prevent it, based on what research tells us about memory, st...

You’ve put in months or years of focused practice. You were getting better, steadily improving, and then... nothing. Week after week of the same effort producing zero visible progress. Every practice session becomes a catalog of everything you still can’t do. This is where most people quit. But research on expertise development shows this plateau period is exactly where mastery gets built—if you know how to navigate it. This episode breaks down the evidence-based strategies that separate people who eventually achieve expertise from talented beginners who abandon ship: self-regulated learning techniques that actually work, the psychology of mai...

You’ve been doing everything right. Tracking religiously. Exercising consistently. Then the scale just... stops. And suddenly, all that iron discipline evaporates overnight. If you’ve ever wondered why motivation collapses so completely at weight loss plateaus—or how to restart it without relying on willpower or toxic positivity—this deep dive into the psychological research will change how you think about the entire process. Spoiler: It’s not a character flaw. It’s brain science. And there are proven ways out.

For decades, we’ve been told that excellence requires constant striving, that mental toughness means pushing through exhaustion, that champions are made by those who want it most. But groundbreaking research from sports neuroscience labs is revealing something counterintuitive: the athletes who last longest at the top aren’t the ones grinding hardest—they’re the ones who’ve learned to perform from a state of “being” rather than striving.

In this deep-dive exploration of the science behind sustainable peak performance, we unpack:

* Why athletes with “grounded confidence” show more stable neural patterns and consistent performance than t...

Millions of people lie awake at night, caught between physical discomfort and exhaustion, wondering why pain seems worse when they're tired and why sleep becomes impossible when they hurt. What most don't realize is they're trapped in a neurobiological cycle that goes far deeper than simple cause and effect.

In this comprehensive exploration, we uncover the fascinating science behind the pain-insomnia connection—from the specific brain circuits that link these experiences to the stress hormones that amplify both conditions. You'll discover why your nervous system becomes hypersensitive when sleep-deprived, how catastrophic thinking creates self-fulfilling prophecies, and why tr...

Learn why your self-talk patterns determine your success more than talent, luck, or circumstances. Discover practical tools to rewrite the narratives that shape your life.

The BIG Book of Reframes available on amazon https://www.amazon.com/dp/B0FRZNFN1J

In this episode of Strides to Solutions, Esther Adams unpacks the surprising science behind horse-human connection. Drawing from nearly a thousand research studies, she explores how horses read human emotions with uncanny precision, why they act as honest mirrors of our inner states, and how this dynamic feedback loop can foster self-awareness, emotional regulation, and resilience.

You’ll hear how horses influence our physiology, why their demand for authenticity creates conditions for growth, and how equine-assisted therapy harnesses these mechanisms in structured, meaningful ways. Whether you’re an equestrian, a mental health professional, or simply curious about why...

Behind the glamour of international competition lies a mental health crisis that's destroying careers and endangering horses. While the NFL spends millions on athlete mental health, equestrian sport's governing bodies offer little more than a phone number and up to 3 calls. Esther Adams opens the door to a conversation on shocking gaps in support that are driving riders to breakdown and reveals the simple changes that could save lives, both human and equine.

The Western Sports Foundation has partnered with BetterHelp to offer mental health services anywhere, anytime.

https://wsf.org/in-the-news/free-mental-health-support-for-rodeo-athletes

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Horse trainers ride 8-12 horses daily, each demanding the cognitive load of a complex surgery. Esther Adams reveals the shocking neurological reality facing professional trainers: by horse number six, error monitoring systems fail, decision-making deteriorates, and safety margins collapse. Discover why the industry's scheduling practices are backwards, how cognitive overload creates dangerous riding conditions, and what research says about protecting our trainers' minds and bodies.

References

Bennett, A., Gabriel, A., & Calderwood, C. (2020). Examining the interplay of micro-break durations and activities for employee recovery: A mixed-methods investigation. Journal of Occupational Health Psychology. https://doi...

Esther Adams takes you inside the neuroscience of why equestrians excel at executive function, bilateral coordination, and performance under pressure. Learn how your daily schooling sessions are creating neural connections that transfer to every area of life and why your horse (and instructor) might be the best brain trainer money can buy.

USDF First Level - Test 1

https://www.usdf.org/docs/showflash/web/tests/2023/2023%20First%20Level%20Test%201%204.12.pdf?t=9/16/2025%204:53:44%20AM

References

Beavan, A., Spielmann, J., Mayer, J., Skorski, S., Meyer, T., & Fransen, J. (2020). The rise and fall of...

Traditional parent training assumes cognitive abilities that ADHD parents may not have. Discover how parental attention challenges, emotional dysregulation, and memory issues undermine even evidence-based interventions—and what families can do instead.

References

Bhatt, S., Jogy, S., & Puri, A. (2024). Parenting styles and ADHD severity: Leveraging AI to understand their relationship. International Journal of Science and Research Archive, 12(2), 456-467. https://doi.org/10.30574/ijsra.2024.12.2.1181

Claussen, A., Holbrook, J., Hutchins, H., Robinson, L., Bloomfield, J., Meng, L., Bitsko, R., O'Masta, B., Cerles, A., Maher, B., Rush, M., & Kaminski, J. (2022). All in the family? A sy...

Scientists finally understand how recreational screen time rewires ADHD brains, creating cycles of worsening symptoms through a specific neurological pathway that most parents don't know exists.

Here are 5 viral title options for your podcast episode:

1. "Screen Time Is Hijacking ADHD Brains Through This Hidden Brain Pathway" Subtitle: New research reveals why impulsivity—not attention—is the real danger Description: Scientists finally understand how recreational screen time rewires ADHD brains, creating cycles of worsening symptoms through a specific neurological pathway that most parents don't know exists.

2. "Why Gaming and Social Media Are Digi...

The neurological reason why self-care feels impossible and emotions hit like lightning bolts when you have ADHD.

References

Bruton, A., Levy, L., Rai, N., Colgan, D., & Johnstone, J. (2025). Diminished interoceptive accuracy in attention-deficit/hyperactivity disorder: A systematic review. Psychophysiology, 62(2), e14750. https://doi.org/10.1111/psyp.14750

Christiansen, L., Beck, M., Bilenberg, N., Wienecke, J., Astrup, A., & Lundbye-Jensen, J. (2019). Effects of exercise on cognitive performance in children and adolescents with ADHD: Potential mechanisms and evidence-based recommendations. Journal of Clinical Medicine, 8(6), 841. https://doi.org/10.3390/jcm8060841

Kutscheidt, K., Dresler, T., Hudak, J., Barth, B...

Revolutionary neuroimaging reveals ADHD brains develop 3 years behind schedule in crucial areas, explaining why typical behavioral expectations are setting kids up for failure.

References

Al-Kafaji, G., Jahrami, H., Alwehaidah, M., Alshammari, Y., & Husni, M. (2023). Mitochondrial DNA copy number in autism spectrum disorder and attention deficit hyperactivity disorder: A systematic review and meta-analysis. Frontiers in Psychiatry, 14. https://doi.org/10.3389/fpsyt.2023.1196035

Almutairi, M., Althekair, A., Almutairi, F., Alatabani, M., & Alsaikhan, A. (2024). Mitochondrial dysfunction and mitophagy in ADHD: Cellular and molecular mechanisms. Saudi Pharmaceutical Journal, 32. https://doi.org/10.1016/j.jsps.2024.102212

Baird, A...

Examines research showing that passive rest can actually worsen symptoms in CFS due to rumination and default mode network overactivity. Presents interventions that improve rest quality and reduce the cognitive burden of constant symptom monitoring.

Here are the APA references and disclaimer for the podcast:

References

Barton, A., Sheen, J., & Byrne, L. (2024). The restorative and state enhancing potential of abstract fractal-like imagery and interactive mindfulness interventions in virtual reality. Virtual Reality, 28, 1-20. https://doi.org/10.1007/s10055-023-00916-7

Bhayee, S., Tomaszewski, P., Lee, D., Moffat, G., Pino, L...

Investigates how disrupted prediction error signaling in the brain creates misalignment between perceived and actual energy availability. Shows why people with CFS feel energetic but then crash, and how faulty interoceptive processing maintains the boom-bust cycle.

Challenges common pacing advice for CFS patients by exploring the neurobiological and psychological factors that make balanced energy management so difficult. Reveals why willpower alone fails and what multi-level interventions actually help people with ME/CFS escape boom-bust cycles.

Reveals research using brain imaging to capture real-time neural changes during equine-assisted activities. Shows how horses provide multisensory, emotionally meaningful experiences that may complement traditional ADHD treatments by training executive function skills in natural contexts with immediate feedback.

Reveals groundbreaking research showing how early experiences create neurological patterns that determine trust capacity for life. Explores why moderate, consistent early care builds secure attachment while intensive handling or frequent caregiver changes can permanently impair relationship abilities—with profound implications for parenting and human development.

This episode reveals what horses teach us about the real foundation of lasting bonds: consistency beats intensity every single time. You'll discover why your small, daily actions matter more than grand romantic gestures, why reliable people are irresistible (even to 1,200-pound animals), and how the same principles that create unbreakable horse-human partnerships can transform your relationships with family, friends, and romantic partners. Based on solid research, this isn't feel-good advice—it's the psychology of how trust actually develops, with practical insights you can apply immediately to become the kind of person others instinctively want to be around.

Re...

Stop wasting energy on dramatic relationship gestures that don't actually build trust. This episode reveals what horses teach us about the real foundation of lasting bonds: consistency beats intensity every single time. You'll discover why your small, daily actions matter more than grand romantic gestures, why reliable people are irresistible (even to 1,200-pound animals), and how the same principles that create unbreakable horse-human partnerships can transform your relationships with family, friends, and romantic partners. Based on solid research, this isn't feel-good advice—it's the psychology of how trust actually develops, with practical insights you can apply immediately to become th...

This episode investigates the remarkable ability of horses to serve as "emotional mirrors" without judgment, providing immediate biofeedback about nervous system states. Examines clinical evidence showing dramatic improvements in social skills, emotional regulation, and trauma recovery through equine-assisted therapy.

Explores cutting-edge research on how interactions with horses and other animals might actually change brain structure and function over time. Examines the neurobiological evidence for why people report feeling more resilient after regular animal contact, while honestly addressing the significant research gaps that still exist.

Traces the developmental journey of human-animal relationships, showing how the same capacity for attachment serves different crucial functions at each life stage. Explains why understanding these patterns could transform how we support people through life transitions.

Explore the fascinating research on how animals detect human emotional states and respond with emotional contagion - perfect for pet owners who've experienced this mysterious connection during difficult times.

Discover the surprising research on posttraumatic growth showing that some severely traumatized children become the strongest, most compassionate adults. Learn the exact factors that predict who breaks and who breaks through, and why hope might be the most powerful intervention of all.

Explore the four attachment styles that determine whether you push people away, desperately cling, or find healthy balance in relationships. Based on groundbreaking research following children for 35+ years, learn how your infant experiences created patterns you're still living out and how to finally rewrite your relationship blueprint.

The grief you thought you'd processed years ago just came flooding back... because your cat died.

Discover the shocking research that proves you're not "crazy" for sobbing over your childhood dog while planning your mother's funeral. This deep-dive into 50+ groundbreaking studies reveals why losing a pet can trigger devastating grief for people who died years ago - and why losing a human loved one can suddenly make you mourn a pet from decades past.

If you've ever felt overwhelmed by "disproportionate" grief, been confused about why you're thinking of your deceased father while your dog...

Esther Adams breaks down the specific symptom patterns that define chronic fatigue syndrome - from the delayed crashes that happen 2-3 days after minimal activity to the cognitive fog that makes reading impossible. If you've been told your complex symptoms are "just stress," this episode reveals the medical reality behind what you're experiencing.

DISCLAIMER FOR STRIDES TO SOLUTIONS PODCAST

Important Medical and Educational Information

The content provided in Strides To Solutions podcast is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis...

Stop blaming yourself for that familiar pattern of feeling capable, pushing too hard, then paying for days. Learn how disrupted mitochondrial function and nervous system dysregulation create the boom-bust trap, and discover the systematic approach that helps stabilize your energy patterns for good.

Esther Adams breaks down the leading scientific frameworks behind chronic fatigue - from Energy Envelope Theory to Polyvagal Theory - and transforms complex research into actionable strategies. Discover why understanding the 'why' behind your symptoms is the first step toward feeling more in control of your condition.

Esther Adams breaks down the most evidence-based approach to chronic fatigue that patients consistently rate as most helpful, yet remains widely misunderstood in clinical practice. Learn the specific techniques that transform energy crashes into sustainable daily functioning.