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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5-Step Process for Building Resilience with Dr. Alex Auerbach
Dr. Alex Auerbach, the Senior Director of Wellness and Development for the NBA’s Toronto Raptors, joins us to discuss his five-step plan to build resilience, thrive through adversity, and how we can learn and grow when the conditions around us don’t support it. These evidenced-based ideas stem from Alex’s extensive experience working with professional, collegiate, and Olympic athletes to help us cultivate internal awareness and have an intentional mindset for improved well-being no matter who you are. Check out Alex’s podcast & newsletter Unfair Advantage Learn more about Alex’s course Sign up for Erik’s weekly newsletter - Adaptation Episode 1 Quotable moments: 1:24 “It's [Resilence] just this attitude, this mindset, this approach. I'm gonna try to grow and evolve even if there's things happening in my environment or in my world that aren't the most conducive to that growth.” 06:28 “I'm listening to these steps, this is a lot of internal awareness having to take place. You have to be aware. You have to identify, you have to identify a trigger, a feeling, and actively appraise a situation. You know, think through the fact, if this happens again, how am I gonna respond?” 07:37 “But importantly, it doesn't have to be this big 50-minute, 60-minute, 90-minute investment to make reflection really work. It's just about slowing down enough to ask yourself some questions and go internal for a few minutes and actually think about what's going on for you and what you'd like to be doing differently, or what you'd like to keep doing and what you're learning.” 08:41 “The goal obviously we all have is to not repeat the same mistakes and to double down on the things that are working for us. And in general, those two things can lead to a little bit better. Stress management can lead to better well-being, and better mental health.” 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.
Rewriting the Narrative: Letting Go of False Stories and Finding Peace
In this podcast, I open up about my personal experiences with anxiety and rumination and how overthinking has negatively impacted my mental health and relationships. I discuss the power of mindfulness in combating harmful thought patterns and encourage you to catch yourself early in the process. By engaging in mindfulness practices and seeking support from others, we can shift our mindset to focus on positive thoughts and ultimately improve our mental health. Join me as I share valuable techniques for taking control of the conversation in our heads and overcoming the stories we tell ourselves. Sign up for Erik’s weekly newsletter - Adaptation Join the AIM7 Beta Community 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. vSUPPORT & 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.
Building an Everyone Wins Culture by Knowing the Rules of the Game and Focusing on You with Ed Molitor
When it comes to success, Ed Molitor has achieved the highest of leadership skills in both athletics and business. Whether it’s NCAA Basketball or the boardroom, Ed continually empowered high-performing individuals and teams to an elite level. Today, Ed finishes his Pillars of Victory starting with Rules of The Game and “You,” before getting into challenging the status quo, being Intentional, and simple, life-changing principles for approaching our biggest challenges and mindsets. Connect with Ed on LinkedIn or email him at ed@themolitorgroup.com Sign up for Erik’s weekly newsletter - Adaptation Join the AIM7 Beta Community Episode 3 Quotable moments: “Do you take time to really identify the constraints you're living inside of and working inside of and how those impact you and your team members.” ”You is the most important person that you're ever gonna lead.” “We talk about the complete package, too, the emotional and the physical. You think about what you're doing exactly, and you think about the product that you have out there and what that's going to do for people and how they can connect the physical to the emotional, to the mental and be the complete package.” “But today's leader and the best of the best and today's top performers understand the significance of being authentic, right? Being honest, being integris, willing to operate with vulnerability, and being there and showing up their best selves. “Now, I want you to think about this, everyone focuses on what keeps them up at night. What's gonna get you up in the morning? What if we focused on that? What if we came from a place of gratitude and focused on what was gonna get us up in the morning? How would we show up for everybody else that day? 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.
What Most Parents Get Wrong: 4 Lessons For Raising Resilient Kids with Chris Do
Chris Do, an entrepreneur, educator, and parent of two, discusses life lessons he's learned and how he imparts them to his children. Chris explains why there is not a one-size-fits-all approach to parenting, along with four key parenting lessons for raising children who are grateful and good decision-makers. Learn why we should treat our children as individuals, live by example, let go, embrace an attitude of gratitude, overcome moments of failure, reframe their world, have a hands-off approach, and know that we’re all learning and there is no one-size-fits-all approach to parenting. Follow & Learn from Chris on YouTube & Instagram Sign up for Erik’s weekly newsletter - Adaptation Join the AIM7 Beta Community Episode 4 Quotable moments: 28:02 “The best way to teach your children is to live by example.” 30:30 “Let’s shift from “I have to” to “I get to” every time you start to feel pain about something, shift that mindset.” 33:40 ”Treat your kids as individuals, not carbon copies of each other. They share the same DNA, but they aren’t the same people.”* 39:50 ”You need to teach children to make decisions, inconsequential decisions. You have to respect their decisions, and allow them to pick.” 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.
Conquering Cholesterol: Actionable Steps for Improving Cholesterol with Alan Aragon
Discover the keys to improving cholesterol and extending longevity in this enlightening episode with Alan Aragon. In this episode, we delve into factors impacting your cholesterol levels and actionable strategies to positively impact your blood lipid levels for better heart health. Learn how genetics influence your HDL and LDL cholesterol levels, and explore ways to enhance your life span through mindful choices in diet, fiber intake, saturated fats, basic exercise, and proper calorie consumption. Purchase Flexible Dieting: A Science-Based, Reality-Tested Method for Achieving and Maintaining Your Optimal Physique, Performance & Health Follow Alan on Instagram Alan’s peer-reviewed publications Episode 3 Quotable moments: 19:38 “The best that anybody can do is follow what we know to improve blood lipids as far as dietary selection goes, and that usually is going to come down to reducing the amount of land animal fat that we take in.” 21:14 ”But when you look at the literature, full-fat dairy does not seem to contribute to adverse changes in blood lipids, with the exception of butter. Butter does, but full-fat milk, full-fat yogurt, and cheese does not.” 22:32 “You're really looking at food selection where you gravitate as much as you can towards healthy fats. And those are going to be marine fats. So fish fat, fatty fish, avocado, nuts, and seeds. 25:50 "So get leaner, gravitate towards those healthy sources of dietary fat, and really try to moderate and minimize land animal fats with the exception of full-fat dairy." 32:50 “The number one cause of death, whether you're talking about infectious diseases or chronic diseases, is coronary artery disease.” 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.
Unleashing Team Success: Creativity, Leadership, and Embracing Challenges with Ed Molitor
Join us on a transformative journey as we explore the keys to unlocking exceptional team success with Ed Molitor, former NCAA basketball coach, and corporate executive. In this insightful episode, we discuss creativity within constraints, the power of embracing your role for collective success, and the importance of trusting the process. Delve into aiming at objectives, seeing new vantage points, reframing circumstances, and learning how to face adversity head-on. We also examine what sets great leaders apart and the significance of a shared vision for winning. Connect with Ed on LinkedIn or email him at ed@themolitorgroup.com Sign up for Erik’s weekly newsletter - Adaptation Join the AIM7 Beta Community Episode 2 Quotable moments: 21:33 “The ability to look at things differently. Because when we're in the middle of the moment and we've got blinders on, but we have this focus, we have a tendency to see things just as we think they are. But if we can step back and be curious about, well, if I look at it from this vantage point, what if, okay, if someone says something to you and you execute the yes, and. 22:54: ”It's not about reducing stress, we spend so much time focused on reducing stress. The only way you grow is through discomfort and disorder. So how do we make order out of the chaos inside a stressful situation? We have to increase our capacity to manage that stress. And to grow through those stressful situations and navigate it. That’s what resilient leaders do.” 23:28 “I firmly believe that problems are something that we don't know how to solve. And what a problem really is, is a creative opportunity, it's a creative opportunity for ourself and for our team to collaborate and share ideas.” 27:07 “You're a part of something bigger than yourself. And do you embrace your role and, not only embrace your role, that doesn't mean accept it. Like everyone says, oh, you better accept your role. No, don't accept it. Like, if this is what the team needs me to do right now, this is what I'm gonna do.” 32:58 “Like what is our singleness of purpose that we have every single day, and do we talk about it? Is that a conversation that we have? Or, are we living in a created environment where we're afraid to talk about it? Like we don't want to put ourselves out there. But your objectives have to be a shared vision.” 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.
Beyond Fear: Mastering the Art of Courage with Chris Do
Discover the secrets to overcoming fear and stepping out of your comfort zone. In this engaging episode, introvert-turned-public-speaker Chris Do shares his insights on tackling fear head-on and harnessing the power of determination. Learn about exposure therapy and how embracing discomfort can lead to personal growth. If you're ready to break through barriers and transform your life, tune in to this episode for inspiration and practical tips on shifting your focus from yourself to others, ultimately conquering your fears. Follow & Learn from Chris on YouTube & Instagram Sign up for Erik's weekly newsletter - Adaptation Join the AIM7 Beta Community Episode 3 Quotable moments: 19:30 “You have to be led by the impact you want to make the legacy you want to leave behind. Let that outweigh the fear of getting in your own way, ridiculed, or trolled. That fear oftentimes is stronger to most people than the desire to doing something with your life.” 20:21 “The more I expose myself to a problem, the less traumatic those experiences are going to be for you over time.” 24:49 ”Change the lens in which you look at it. I want people to love and respect met me. I want to do my best. It’s a lot of “I” things. What is it that they want? And how can I serve them?” 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.
6 Simple Steps for Total Well-Being With Dr. Satchin Panda
Dr. Satchin Panda, world-renowned author, speaker, and leading expert in circadian rhythm breaks down the six daily habits we can do to optimize our well-being. This is the final episode in a 4-part series on circadian biology, and the impact of time-restricted feeding on physical and mental health, and longevity. Follow Dr. Panda on Twitter Learn more about the Salk Institute & Dr. Panda’s research Dr Panda's work has inspired the Ontime Health app and community. Here members learn and develop healthy habits around the pillars of circadian health; fasting, sleep, exercise and light. Learn more and join the community at : GetOntimeHealth.com/Blueprint Instagram: @getontimehealth Sign up for Erik’s weekly newsletter - Adaptation Join the AIM7 Beta Community Episode 4 Quotable moments: 53:10 “Your day starts at the time you went to bed on the previous night. So that means try to go to bed at a consistent time because restorative sleep will improve your brain function by repairing, resetting, and rejuvenating.” 54:11 “Have your breakfast at a consistent time. Because when you change that breakfast time by a couple of hours from one day to another, it's almost like giving your clock a jet lag.” 55:43 “If you’re a professional athlete, then late afternoon exercise is much better to improve your performance, and achieve your peak performance because that's the time when your body is already warmed up.” 57:03 “If you can be outdoors for 30 to 60 minutes, that's the best antidepressant. So you can reduce your depression, and increase intellectual performance.” 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.
Victory Undefined: Why Behavior Drives Process with Ed Molitor
Ed Molitor, former NCAA basketball coach, corporate executive, and entrepreneur is a leader and coach down to the smallest molecule of his DNA. For more than 26 years, Ed has continually empowered individuals and their organizations to achieve victory through a focus on transformation, fundamentals, compassion, mental toughness, and vision. In this episode, we discuss why you need to define why victory undefined, is victory unfulfilled. Ed introduces us to the 7 pillars of victory, with this episode focusing on values and intangibles. We also discuss how behavior drives process, reconnecting to your values and tapping into accountability, culture, and motivation. Connect with Ed on LinkedIn or email him at ed@themolitorgroup.com Sign up for Erik’s weekly newsletter - Adaptation Join the AIM7 Beta Community Episode 1 Quotable moments: 00:48 “Victory undefined is what? It's victory unfulfilled like if you don't know what winning means to you, if you can't clearly articulate what success means to you and why, that's what it means to you, you're not gonna figure out how to go about achieving it at the highest level.” 06:43 ” When you can define winning in a way that your people feel like they're better, that there's meaning behind it, that it makes them better as people. Okay. That it makes them contribute to the greater good. When you can define winning as an inclusive culture where your level of value isn't simply determined by your output.” 012:33 “And when you sit there and you talk about values, when you talk about, okay, I understand my values, how well do you communicate them?” 014:01 “You know, we talk all the time about growing through adversity, not going through adversity. So many folks focus on, okay, let's just get through this. If we can just get through this, we're gonna be okay. How do you grow through that adversity? 015:01 “Values lead to intangibles. And intangibles are the little things. Okay. What separates you? And we often, like in athletics, we talk about intangibles, right? Diving for loose balls, you know, making the extra effort, talking, communicating with your teammates, being the coach on the floor. 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.
Carb Cycling for Improving Body Composition with Alan Aragon
Alan Aragon’s knowledge as a nutrition researcher and educator has helped athletes all around the world with different diets including carb cycling or non-linear dieting. This involves planned increases and decreases in carbohydrate intake throughout the week in order to lose weight and gain muscle. Alan explains his thoughts on proper maintenance and if this is beneficial along with his simple and effective carb cycling formula. Purchase Flexible Dieting: A Science-Based, Reality-Tested Method for Achieving and Maintaining Your Optimal Physique, Performance & Health Follow Alan on Instagram Alan’s peer-reviewed publications Episode 2 Quotable moments: 13:07 “What happens with these non-linear models is it seems to bolster the adherence of the subjects of the dieters. And the reason why it does that is because it gives them phases of relief or reprieve from the restrictive process of dieting.” 13:54 “So there's different models of carb cycling that can be employed, and I actually worked out a formula of how that can be implemented for whatever carb intake that you choose.” 18:02 ”You can economize on your caloric intake by going lower on carbs on the days that you have the least training demands or no training demands at all.” 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.
Time-Restricted Feeding & the Circadian Rhythm with Dr. Stachin Panda
Dr. Satchin Panda, a leading expert in circadian rhythm research and a professor at the Salk Institute for Biological Studies, discusses the benefits of time-restricted feeding and how it could have profound impacts on our health and chronic conditions like diabetes and even obesity. Follow Dr. Panda on Twitter Learn more about the Salk Institute & Dr. Panda’s research Dr Panda's work has inspired the Ontime Health app and community. Here members learn and develop healthy habits around the pillars of circadian health; fasting, sleep, exercise and light. Learn more and join the community at : GetOntimeHealth.com/Blueprint Instagram: @getontimehealth Sign up for Erik’s weekly newsletter - Adaptation Join the AIM7 Beta Community Episode 3 Quotable moments: 40:18 *“We discovered that just like light and darkness boosts our circadian rhythm and the brain, eating, fasting, and maintaining that rhythm consistently boosts our circadian rhythm in the rest of the body.” 48:00 “What we see with time-restricted feeding in animals is this immune function is tuned to the right level. It's not too high and it's not too low. One more thing that we see is gut microbiome becomes more diverse, and also we have more beneficial microbes.” 49:41 “In human studies, those who can do eight to 10 hours of time-restricted eating, even if they did it for three months minimum, saw a reduction in LDL cholesterol and reduction in triglyceride.* 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.
Body Recomposition Explained: Is It Possible to Lose Fat & Gain Muscle at the Same Time with Alan Aragon
Alan Aragon is a pioneer in the fitness industry’s movement toward evidence-based information. His 30-year experience as a nutrition researcher, educator, and trainer to elite athletes provides context to body recomposition, also known as losing fat and gaining weight simultaneously. Alan explains how combining resistance training with aerobics, upping your training levels, and why proper sleep, diet, and training are the most effective means for recomposition. Purchase Flexible Dieting: A Science-Based, Reality-Tested Method for Achieving and Maintaining Your Optimal Physique, Performance & Health Follow Alan on Instagram Alan’s peer-reviewed publications Episode 1 Quotable moments: 00:43 “It is possible to lose fat and gain muscle at the same time, and we call the phenomenon recomposition and nickname it recomp in the space. And it's mainly a default of your starting body composition and your starting training status.” 02:40 ”We see people recomp and they're doing a lot more than that, so they're doing a up to 50% more protein than what the literature sees as, as maximally effective. So we're looking at one gram per pound of body weight at kind of a minimum.” 09:41 “I think it's perfectly fine to go through seasons and, and cycles through the year, um, where body weight fluctuation can be 2% of your total body weight is, is perfectly fine.” 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.
Body Recomposition Explained: Is It Possible to Lose Fat & Gain Muscle at the Same Time with Alan Aragon
Alan Aragon is a pioneer in the fitness industry’s movement toward evidence-based information. His 30-year experience as a nutrition researcher, educator, and trainer to elite athletes provides context to body recomposition, also known as losing fat and gaining weight simultaneously. Alan explains how combining resistance training with aerobics, upping your training levels, and why proper sleep, diet, and training are the most effective means for recomposition. Purchase Flexible Dieting: A Science-Based, Reality-Tested Method for Achieving and Maintaining Your Optimal Physique, Performance & Health Follow Alan on Instagram Alan’s peer-reviewed publications Episode 1 Quotable moments: 00:43 “It is possible to lose fat and gain muscle at the same time, and we call the phenomenon recomposition and nickname it recomp in the space. And it's mainly a default of your starting body composition and your starting training status.” 02:40 ”We see people recomp and they're doing a lot more than that, so they're doing a up to 50% more protein than what the literature sees as, as maximally effective. So we're looking at one gram per pound of body weight at kind of a minimum.” 09:41 “I think it's perfectly fine to go through seasons and, and cycles through the year, um, where body weight fluctuation can be 2% of your total body weight is, is perfectly fine.” 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.
How to Fail Flawlessly, Critical Problem-Solving, and Why You Must Teach to Learn with Chris Do
Award-winning designer, director, & CEO, Chris Do doubles down on his design life lessons and how he’s learned to fail forward while becoming an expert in any process. Chris also discusses optimizing critical problem-solving while applying, practicing, and preparing for success, utilizing teaching as a tool, leaning into struggling as an integral part of the learning process, and applying practice and theory together. Follow & Learn from Chris on YouTube & Instagram Sign up for Erik’s weekly newsletter - Adaptation Join the AIM7 Beta Community Episode 2 Quotable moments: 12:49 “Go teach. Teach whatever you want and teach live. We think the teacher teaches, but the teacher is learning.” 13:28 “Well you don’t want to be embarrassed, so if you think this is the topic I’m going to teach on, you want to prepare ten times as much to prepare for anything that may or may not happen.” 17:20 ”If you talk about a concept that you don’t fully understand, that you haven’t fully lived yourself, you better be prepared and recognize when the tide goes out, you’re not wearing any pants. And that’s a problem.”* 17:36 ”Apply it, practice it, test it, try to break it, and then start teaching. It’s really effective to combine both practice and theory together. 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.
Melatonin Masterclass, Optimizing Eating Patterns for Blood Glucose Control & More with Dr. Satchin Panda
Dr. Satchin Panda, a leading expert in circadian rhythm research and a professor at the Salk Institute for Biological Studies, delivers a masterclass on how to boost melatonin levels to improve sleep naturally. He also details the potential dangers of using slow-release melatonin and how to modify your eating patterns to optimize blood glucose control. Follow Dr. Panda on Twitter Learn more about the Salk Institute & Dr. Panda’s research Dr. Panda's work has inspired the Ontime Health app and community. Here members learn and develop healthy habits around the pillars of circadian health; fasting, sleep, exercise, and light. Learn more and join the community at: GetOntimeHealth.com/Blueprint Instagram: @getontimehealth Sign up for Erik’s weekly newsletter - Adaptation Join the AIM7 Beta Community Quotable moments: 31:16 “The rule of thumb is, two hours before habitual bedtime melatonin begins. That means we should not be eating two and a half hours before going to bed because when we eat, our blood glucose level will begin to rise and they stay high for 30 to 90 minutes.” 34:11 “But the difference between a car and the human body is the car cannot self-repair. in every three months to six months, you are taking the car for repairs. You cannot drive the car when it’s in the repair shop, and you cannot drive your body and fuel it when it’s supposed to repair.” 37:53 "If you go take a walk outside, or even if you open the window on a sunny day, sit next to the window, you're getting 4,000 to 5,000, lots of light for an hour which somehow increases nightly production of melatonin.” 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.