The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their family, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and lifeskills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement in your life to become the most healthy, resilient, impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High Performance pioneer. He introduced sports science and athlete tracking technologies to collegiate and professional (NFL) football over a decade ago, and has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience, and he is the Founder and CEO of AIM7, a wellness app that provides custom exercise recommendations to improve the outcomes of programs and workouts you already love. It unlocks existing data from wearables and other apps to provide empathetic and scientific guidance that’s perfectly in tune with your mind and body. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://erikkoremhpcoach.activehosted.com/f/1 QUOTES “The key is using stress and being able to adapt to it and improve. That’s what high performance is to me, the ability to adapt rapidly so you can achieve your potential. There are five key pillars to creating the conditions for adaptability: sleep, exercise, mental resilience, nutrition, and community/relationships.” - Dr Erik Korem “I maybe have a different concept on leadership. To me, leading is a verb. If you’re leading, you’re a leader. If you’re swimming you’re a swimmer, if you’re driving you’re a driver. If you’re leading you’re by definition a leader. I define leading as being looked to in a particular moment to make a decision or perform an action based on your unique gifts and abilities. So by that definition, everybody is a leader. All rank and role really describe is how many people are hoping you get it right when it’s your turn to wear the weight.” - Clint Bruce
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#389. How to Solve Problems & Regain Perspective with the Overview Effect with Lauren Johnson
Want an instant mindset reset during struggles? Mental performance expert Lauren Johnson shares the power of asking one simple question - What typically helps in moments like these? Drawing on psychology research and work with high achievers, Lauren reveals how this prompts you to gain much-needed perspective. Discover how “distancing” yourself from problems lets you see solutions clearly. Lauren unpacks the cognitive shifts that occur when you zoom out and curb emotional reactivity. Whether you’re an overwhelmed athlete or stressed-out leader, this tactic stops negativity spirals fast. Use this tool to call on past resilience, get grounded and take your next right step. Let Lauren’s wise husband demonstrate how one powerful query can defuse anger and restore empowered thinking. Tune in now to learn how this science-backed prompt aligns your actions with your values, unlocks creativity and allows you to grow through challenges. Regain perspective instantly so struggles make you stronger. Learn: The psychology behind how one question can reframe mindsets How “distancing” yourself from problems prompts solutions Why curbing emotional reactivity is key for clear decisions How to tap past resilience to move forward Using prompts to unlock creativity in solving challenges Steps to let struggles strengthen rather than stop you How to align actions with values under stress How to Maximize Your Post Workout Recovery Get my weekly newsletter - Adaptation. Start AIM7 for Free and get your first month for $1 Use the code: BLUEPRINT at checkout Connect with Lauren Johnson on Instagram, Twitter, or LinkedIn and check out her website to book her for your organization. Quotable moments: "A really good question could actually be the very thing that solves the thing in front of you." - Lauren Johnson "How can I become stronger as a result of this struggle?" - Lauren Johnson ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://erikkoremhpcoach.activehosted.com/f See omnystudio.com/listener for privacy information.
#388. How to Calm Your Mind & Reduce Anxiety with Food | How to Heal Your Gut with Food & more with Dr. Uma Naidoo
What if the foods you reach for when you’re stressed are actually making you more anxious? In this eye-opening episode, Dr. Uma Naidoo, a triple threat expert in psychiatry, nutrition, and professional cooking, reveals the gut-brain connection driving mental health issues and cognitive decline. As Director of Nutritional Psychiatry at Harvard Medical School and Massachusetts General Hospital, Dr. Naidoo shares: The inflammatory impacts of processed foods and added sugars How poor diet contributes to anxiety, depression and Alzheimer’s Key strategies for reducing neuroinflammation through food Her go-to list of brain-healthy ingredients Tips for meal planning and grocery shopping Simple ways to eat balanced despite a busy lifestyle Dr. Naidoo’s passion comes from her own journey recovering from an eating disorder by harnessing nutrition’s power to heal. Tune in now for paradigm-shifting insights on nourishing both your mind and body. This vital conversation will inspire you to take control of your mental health by fighting inflammation at the source - your plate! Get my weekly newsletter - Adaptation. Start AIM7 for Free Order Calm Your Mind with Food: A Revolutionary Guide to Controlling Your Anxiety Follow Dr. Naidoo on Instagram, Twitter, Facebook Quotable moments: "Food can definitely impact a condition called neuroinflammation in the brain." - Dr. Uma Naidoo "Helping them adjust to a healthier and eat enough food that is both nutrient dense and good for their brain could actually fend off inflammation." - Dr. Uma Naidoo "Just helping our parents or our loved ones who are aging and maybe experiencing other things, helping them also consume more of a whole foods, healthy diet is, is super important." - Dr. Uma Naidoo ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://erikkoremhpcoach.activehosted.com/f See omnystudio.com/listener for privacy information.
#387: 3 Ways to Build Muscle | The Role Hormones Play in Building Muscle & More
Want to build muscle and strength at any age? In this episode, I reveal the science-backed blueprint for hypertrophy (muscle growth). You’ll learn how muscles adapt to lifting weights on a microscopic level, the key role hormones play, and 3 mechanisms that drive gains. I’ll distill complex exercise science into simple, practical guidance you can apply to your workouts immediately. Discover how to tailor your training intensity and volume based on your experience level, ideal rest times between sets, smart exercise selection, and the power of progressive overload over time. Whether you’re new to resistance training or a seasoned lifter, this deep dive will give you an edge. Today you'll learn: The intricate components within muscle driving growth, down to actin and myosin How mechanical tension creates microtears that spur adaptation If “going to failure” and getting really sore is smart (or not) Why lifting weights pumps out muscle-building hormones How 10-12 challenging sets per muscle group each week is optimal Ideal rest times between sets for multi-joint vs isolation lifts The necessity of progressive overload for continual improvement Simple beginner vs advanced workout guidelines Get my weekly newsletter - Adaptation. Start AIM7 for Free Quotable moments: "Your body, the whole human organism is an adaptation machine, so when you apply a specific stressor on it, it wants to adapt so it can overcome and get really good at taking on that stress in the future." - Dr. Erik Korem "As long as your hormone levels are within the normal range, it's not going to make as big of a difference as we may think." - Dr. Erik Korem "I don't think it's wise to consistently be sore after training. It means that you're doing too much volume. Your body isn't able to adapt." - Dr. Erik Korem ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://erikkoremhpcoach.activehosted.com/fSee omnystudio.com/listener for privacy information.
#386. Why Community Drives Fitness & the Hardest Mile of Your Life with Eric Hinman
What fuels elite performance and wellbeing long-term? For ultrafit hybrid athlete Eric Hinman, the answers are community and small, consistent actions. In this wisdom-packed episode, Eric explains why community bonds empower growth. He shares his daily routine—from 5 AM creativity to two-hour workouts, focused work sprints, movement meditation, and contrast therapy. Eric describes his go-to supplements that optimize his energy. He reveals why discipline matters more than motivation and how small steps compound into huge results over time. Whether you want to get shredded or find fulfillment, Eric’s story will expand your vision for what’s possible in your 40s and beyond. Learn: The power of community for growth and well-being How to build your schedule around self-care The importance of morning creativity and focus Using exercise and rituals to reset yourself daily Why whole foods optimize energy and mental clarity How discipline is more critical than motivation Why small, consistent actions drive significant results Embrace community and take small steps for massive changes. Eric’s wisdom will help you create sustainable peak performance. How to Maximize Your Post Workout Recovery Get my weekly newsletter - Adaptation. Start AIM7 for Free Follow Eric Hinman on Instagram & checkout his website Quotable moments: "I think community is that wellness behavior that we often overlook. You know, feeling like you're part of something is so important for our well being." - Eric Hinman "I realized that, you know, it was a little too small for me to be able to achieve. What I like to say is meet at least one new person every day that is so instrumental in my well being." - Eric Hinman "Anything worthwhile takes time, takes small actions consistently over and over." - Eric Hinman ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://erikkoremhpcoach.activehosted.com/f See omnystudio.com/listener for privacy information.
#385. The Secret to Networking with Mental Performance Coach - Lauren Johnson
Want to build an amazing network that opens doors? Lauren Johnson cracks the code on authentic relationship building that got her the role of a lifetime. When “random” outreach fails to create meaningful connections, Lauren reveals a refreshingly genuine approach. She shares how truly listening to understand others’ worlds plants seeds for organic relationships. Lauren walks us through the system she used for a year that led to not one, but multiple industry leaders recommending her for a top job with the New York Yankees. Her tactics for consistently adding value make you top of mind when opportunities arise. This candid conversation dispels cringey networking tropes and equips you to cultivate relationships that help dreams become reality. Discover how small actions done with care yield huge dividends. Turn contacts into advocates by living your purpose and brightening peoples’ days along the way. Learn: Why inauthentic networking backfires and torches opportunities How to plant seeds for organic relationships with genuine care Steps for discovering what motivates and matters to people The power of listening fully to understand someone’s world How consistently adding value makes you top of mind Why living your purpose attracts advocates when it counts How small actions with care yield huge dividends How to Maximize Your Post Workout Recovery Get my weekly newsletter - Adaptation. Start AIM7 for Free and get your first month for $1 Use the code: BLUEPRINT at checkout Connect with Lauren Johnson on Instagram, Twitter, or LinkedIn and check out her website to book her for your organization. Quotable moments: "You have to be willing to take feedback and act on it." - Lauren Johnson ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://erikkoremhpcoach.activehosted.com/f See omnystudio.com/listener for privacy information.
#384. The Secret to Transforming Your Fitness in Your 40s with Eric Hinman
Get ready to reimagine what’s possible in your 40s. Hybrid athlete Eric Hinman wasn’t in peak shape during his 20s, but made transformational changes in his 30s that now have him fitter and firing on all cylinders at 43. How’d he do it? Get ready to dive in and learn: Why getting a coach can fast-track your goals How building your schedule around wellness is life-changing The importance of doing something creative each morning How exercise and other rituals reset and empower you Why discipline is more important than motivation How small actions compound into huge results over time Reimagine everything that’s possible for you in your 40s and beyond. Eric’s inspiring story will give you a blueprint for sustainable change through vision, community and simple consistency. How to Maximize Your Post Workout Recovery Get my weekly newsletter - Adaptation. Start AIM7 for Free Follow Eric Hinman on Instagram & checkout his website Quotable moments: "I truly believe that the only way to fast track success in this world is to surround yourself with people who've gotten where you want to go." - Eric Hinman "I also know that If I exercise early in the morning, it really sets me up to have the most productive day." - Eric Hinman "Anything worthwhile takes time, takes small actions consistently over and over." - Eric Hinman ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://erikkoremhpcoach.activehosted.com/f See omnystudio.com/listener for privacy information.
#383. Instilling Longevity Principles into Your Children Exercise is Play Avoiding Early Specialization with Dr. Jeffrey Gladden
As parents, we want our kids to develop healthy habits that last a lifetime. But lecturing them is rarely effective. Dr. Jeffrey Gladden, a leading longevity expert, reveals how to inspire your children through modeling instead of mandating. With over 20 years of parenting and medical experience, he shares science-backed insights on raising the next generation for optimal health. Learn: Why kids pay more attention to your actions than your words How to make exercise joyful play rather than rigid training Why variety develops neuroplasticity better than specialization How to model healthy choices without micromanaging their lives Tips for keeping communication open as kids enter the teen years Simple ways to have fun being active as a family Dr. Gladden offers wisdom for helping your children embrace physical vitality without forcing unrealistic expectations. His compassionate approach emphasizes leading by example, maintaining an atmosphere of lighthearted play, and supporting their natural growth process. Whether your kids are 2 or 20, this thoughtful conversation will provide you with tools to foster their lifelong wellbeing. Tune in now for guidance on raising the leaders of tomorrow. How to Maximize Your Post Workout Recovery Get my weekly newsletter - Adaptation. Start AIM7 for Free 100 is the new 30 Gladden Longevity Podcast Supplements Quotable moments: "Your kid's job in life is actually to de-differentiate from you, right? Their, their, their task in life is to grow up, do differentiate from you, become independent, and lead their own lives." - Dr. Jeffrey Gladden "I think exercise should be play. And I think, you know, this idea of, um, I think growing up is highly overrated, you know, to the idea of being young." - Dr. Jeffrey Gladden "Think about the fact that, Hey, I have a body too, and I get to move and I can train my nervous system." - Dr. Jeffrey Gladden ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://erikkoremhpcoach.activehosted.com/f See omnystudio.com/listener for privacy information.
#382. How to Take on Adversity & Win | 3 Questions to Build Awareness & more with Lauren Johnson
How do you turn adversity into rocket fuel for your dreams? In this episode, Lauren Johnson takes us on her against-all-odds journey to become a mental performance coach for elite athletes and Fortune 500 companies. After multiple concussions ended her soccer career, Lauren found herself adrift and lacking direction. A rude customer at her Starbucks job jolted her awake - she realized waiting for opportunities wasn’t working. Lauren took charge and created a consulting company to get the experience she needed. Just one year later, she landed a role with the New York Yankees that launched her career. Lauren shares hard-won wisdom on sitting with discomfort during adversity before moving forward. She reveals daily awareness practices to unearth what needs changing in your mindset and actions. Tune in now to get fired up about taking control of challenges and turning them into catalysts for your growth. Learn: Why fully feeling the pain of setbacks creates urgency to change When to move from “why me” rumination to forward action How to build familiarity with stress for mental strength Awareness exercises to keep improving daily Steps for turning any adversity into rocket fuel How to Maximize Your Post Workout Recovery Get my weekly newsletter - Adaptation. Start AIM7 for Free and get your first month for $1 Use the code: BLUEPRINT at checkout Connect with Lauren Johnson on Instagram, Twitter, or LinkedIn and check out her website to book her for your organization. Quotable moments: "There is no better catalyst for change than discomfort." -Lauren Johnson "Mental toughness is accepting your reality and choosing your response." -Lauren Johnson "You can't change anything if you're not aware of what needs changing." -Lauren Johnson ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://erikkoremhpcoach.activehosted.com/f See omnystudio.com/listener for privacy information.
#381. Key Benchmarks for Fitness & Longevity: VO2Max, Strength, Body Composition, Steps, and more.
What does it really mean to be fit and healthy? Sports scientist and tech founder Dr. Erik Korem reveals the science-based markers you need to know. Going beyond hype and superficial metrics, he breaks down key indicators tied to longevity, like cardio fitness, muscle mass, strength, and body composition. Tune in to get simple, research-backed guidance on: Why VO2 max matters more than you think The ideal body fat percentage ranges by age The role of muscle mass and muscle strength in aging How activity level/steps impact mortality & cardiovascular disease risk Get equipped with tangible fitness benchmarks you can start improving today. Dr. Korem demystifies the data so you know exactly where to focus your efforts. How to Maximize Your Post Workout Recovery Get my weekly newsletter - Adaptation. Start AIM7 for Free and get your first month for $1 Use the code: BLUEPRINT at checkout Quotable moments: "Muscle is a metabolic sink. So you want to preserve it at all costs." - Dr. Erik Korem "Fitness is both objective and subjective, it's how you feel and what science says." - Dr. Erik Korem "VO2 max isn't just about endurance, it's a key indicator of your overall health." - Dr. Erik Korem "Muscle strength as you age is not just about aesthetics, it's about longevity." - Dr. Erik Korem "Body composition is more than just numbers; it's about understanding your overall health." - Dr. Erik Korem ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://erikkoremhpcoach.activehosted.com/f See omnystudio.com/listener for privacy information.
#380. How Your Exercise Plan Should Change as You Age & Why Quantum Thinking Improves Adaptability with Dr. Jeffrey Gladden
Staying fit and healthy takes more than just diet and exercise. As we age, our approach must evolve decade by decade. Dr. Jeffrey Gladden, a leading longevity expert, reveals how to customize your regimen to match your changing needs. With over 20 years of medical experience, he provides science-backed insights on optimizing health and performance at any age. Learn: Why your fitness focus should shift as you age to stay injury-free How donating plasma may help slow aging Why you must constantly ask "How can I improve?" vs sticking to fixed routines How to cultivate a quantum mindset and embrace all possibilities Simple techniques to feel decades younger and adapt your training as needed Dr. Gladden empowers you to take control of the aging process through tailored fitness, nutrition, and lifestyle strategies. His integrative approach leverages cutting-edge diagnostics and personalized care plans. Whether you're 25 or 75, this wise conversation will inspire you to continually upgrade your regimen. Tune in now to learn how customizing your approach can help you stay strong, energetic, and youthful across your lifespan. How to Maximize Your Post Workout Recovery Get my weekly newsletter - Adaptation. Start AIM7 for Free 100 is the new 30 Gladden Longevity Podcast Supplements Quotable moments: "If you identify with a much more useful age than you feel on the day you wake up, you don't say, yeah, but I'm pretty good for my age." - Dr. Jeffrey Gladden "Asking the questions is the first step. Another step beyond that though, is I think becoming a quantum thinker." - Dr. Jeffrey Gladden I believe that most of us living in the world, are binary thinkers." - Dr. Jeffrey Gladden "You have to be able to adapt. So we're, you know, we're fortunate in that we have enough cognitive ability to say, okay, I'm going to ask the right questions and I'm going to adapt my answers as I go." - Dr. Jeffrey Gladden ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://erikkoremhpcoach.activehosted.com/f See omnystudio.com/listener for privacy information.
379. How AI Will Predict and Influence Your Behavior with Nir Eyal
Could AI soon predict and influence our behavior? Behavioral science expert Nir Eyal reveals how personalized tech will tap the power of leading indicators to help you make decisions to improve future outcomes. Learn: How AI will customize experiences for individual users The major shift from lagging to leading indicators Examples of how predictive guidance could work Huge untapped potential in health and other sectors How AI could tell you actions to take now for future results The competitive edge for companies leveraging these insights Eyal draws on decades of researching habit-forming products and human behavior to provide an exclusive look at the next evolution of persuasive technology. This fascinating peek into the future will change how you think about the power of data to shape choices. Tune in now to understand how AI will move from observing behavior to predicting and guiding it. Purchase Indistractable Follow Nir on LinkedIn, Instagram, YouTube, & Twitter Get my weekly newsletter - Adaptation. Start AIM7 for Free & get your first month for just $1. Use the code BLUEPRINT & checkout on our site Get my weekly newsletter - Adaptation. Quotable moments: "What we're going to see in the future is personalization at scale. So everybody's going to have, a personalized version of virtually every product they use." - Nir Eyal "What AI is going to be able to do for us is give us leading indicators." - Nir Eyal ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://erikkoremhpcoach.activehosted.com/fSee omnystudio.com/listener for privacy information.
#378. Post Workout Recovery: Supplements, Sauna, Massage, Ice Baths and More
The fitness hype machine is in overdrive with questionable claims about supplements and recovery modalities. How do you separate fact from fiction? In this episode, Dr. Erik Korem, a sports scientist and performance coach with over 15 years of experience with elite athletes, presents a summary of Dr. Susie Resiner's AIM7 blog. This blog provides research-backed facts on optimizing your post-workout recovery. Learn: The crucial macronutrient for muscle recovery and how much you need Which supplement actually improves performance and cuts muscle damage Why sleep trumps all recovery strategies (and how much you need) What the science says on cold water immersion and muscle growth Evidence that saunas relieve pain and boost heart health When to use recovery tools as “silver bullets” versus daily strategies How to Maximize Your Post Workout Recovery Get my weekly newsletter - Adaptation. Start AIM7 for Free and get your first month for $1 Use the code: BLUEPRINT at checkout Quotable moments: "The most important thing you can do for exercise recovery is to sleep. It's your body's natural mechanism for adaptation." - Dr. Erik Korem "Generally speaking, if you want to reduce muscle damage post workout and improve faster recovery, improved strength, power output, all the wonderful things that creatine can do for you." - Dr. Erik Korem "I use these things as what I like to call silver bullets to help the athletes feel better and to help prepare them for peaking." - Dr. Erik Korem on recovery tools "This resource cuts through all the noise and gives the facts on how to use these things." - Dr. Erik Korem ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://erikkoremhpcoach.activehosted.com/fSee omnystudio.com/listener for privacy information.
#377. The 4 Pillars for Longevity with Dr. Jeffrey Gladden
Dr. Jeffrey Gladden, founder of Gladden Longevity, details the 4 pillars of longevity and helps you avoid chasing the “shiny objects” the online gurus espouse. His trailblazing approach goes beyond just diet and exercise to incorporate cutting-edge science across four pillars: life energy (e.g., mindset, feeling loved/worthy, mental health), longevity, health, and performance. In this episode, you’ll learn: Why developing a "growth mindset" is crucial for longevity success How to train your nervous system to be resilient and youthful Why you should focus on improving your VO2Max How 30 minutes of interval training per week can sharpen cognitive function The benefits of flow states Why you must work on all four pillars simultaneously to overcome exponential decline With over 20 years of medical experience and expertise in longevity, Dr. Gladden provides a wealth of insights to help you optimize and sustain healthspan and lifespan. His integrative approach leverages advanced diagnostics to identify and address the root causes of aging. If you want to maximize vitality as you age, this wise conversation is essential listening. Tune in now to learn the keys to living young for a lifetime. How to Maximize Your Post Workout Recovery Get my weekly newsletter - Adaptation. Start AIM7 for Free 100 is the new 30 Gladden Longevity Podcast Supplements Quotable moments: "It's really somebody's mindset and mental health that really determine how they age." - Dr. Jeffrey Gladden "A growth mindset is really about identifying what are the questions that are going to carry you forward that are going to develop growth and improvement." - Dr. Jeffrey Gladden "You're really training your nervous system. A muscle is just a dumb piece of meat." - Dr. Jeffrey Gladden "Having a high VO2 max is associated with everything good in life." - Dr. Jeffrey Gladden "Train your nervous system, push into the unknown here." - Dr. Jeffrey Gladden ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://erikkoremhpcoach.activehosted.com/f See omnystudio.com/listener for privacy information.
376. Breaking Free of Digital Distractions, Time Boxing, ADHD, & More with Nir Eyal
The battle against digital distractions is real. In this enlightening episode, we're joined by Nir Eyal, dubbed “The Prophet of Habit-Forming Technology” by The M.I.T. Technology Review. With a rich background in psychology, technology, and business, Nir sheds light on the techniques used by tech giants to create habit-forming products. He's the bestselling author of "Hooked" and "Indistractable," two books that delve deep into the world of digital habits. Dive in to discover: The interplay between building good habits and avoiding bad ones. How to make conscious decisions to pursue what truly matters. The real impact of ADHD diagnoses and digital distractions. The importance of time boxing and planning your day. Turning your values into time to combat distractions. Join us for a transformative conversation that will empower you to reclaim your time and attention in the digital age. Get my weekly newsletter - Adaptation. Start AIM7 for Free for 7 Days & then it’s just $1 for your 1st month. Use the code: BLUEPRINT at checkout on our site Purchase Indistractable Follow Nir on LinkedIn, Instagram, YouTube, & Twitter My free schedule maker tool: https://www.nirandfar.com/schedule-maker/ Timeboxing article: https://www.nirandfar.com/timeboxing/ Quotable moments: "Hooked and indistractable are not negations. They're compliments." - Nir Eyal "Pills don't teach skills." - Nir Eyal "You cannot call something a distraction unless you know what it distracted you from." - Nir Eyal "The life changing practice of simply planning your day is so under appreciated." - Nir Eyal ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://erikkoremhpcoach.activehosted.com/fSee omnystudio.com/listener for privacy information.
#375. 5 Traits of a Hard Worker
What does it really mean to be a hard worker? In this revealing episode, Dr. Erik Korem breaks down the five key traits that comprise a strong work ethic. Drawing from his experience growing up in an entrepreneurial family, Erik explores how reliability, resilience, being resolute and resolved, and responsibility all interweave to form someone committed to excellence. You’ll learn: Why consistency and trustworthiness are cornerstones of reliability at work How resilience ensures you can bounce back from adversity and stay adaptable What being resolute means in terms of unwavering focus and strength of character How making firm decisions ties to being a resolved and committed worker Why taking ownership and accountability makes you a responsible teammate Erik shares how these traits create invaluable teammates who bring consistency, grit, clarity, and duty to their roles. He emphasizes how hard work stems from character, not simply motivation. Erik also discusses how leaders can instill strong work ethics in their teams. How to Maximize Your Post Workout Recovery Start AIM7 for Free & get your first month for just $1. Use the code: BLUEPRINT & checkout on our site Sign up for Erik’s weekly newsletter - Adaptation Learn how to Stop Exercise Burnout with my Free email course Quotable moments: "Being reliable means that others can count on you to complete a task, meet deadlines, uphold the standard." - Dr. Erik Korem "Resilience is about adaptability and endurance. A hard worker doesn't give up easily and can adapt to changes." - Dr. Erik Korem "Being resolute is about having an unwavering commitment to a task or a goal." - Dr. Erik Korem "Responsibility ties into accountability and ownership. A hard worker takes ownership of their tasks." - Dr. Erik Korem ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://erikkoremhpcoach.activehosted.com/fSee omnystudio.com/listener for privacy information.