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
Low-Carb vs High-Carb: Which Diet Won for Fat Loss & Muscle Gains?
Carbs: friend or foe? The debate between low-carb and high-carb diets for optimizing body composition and strength gains has raged on for years. In this episode, I dive into a fascinating 2024 study by Kruszewski and colleagues that compared the effects of high-carb, low-fat, and low-carb, high-fat diets on body composition and maximal strength in resistance-trained men over 15 weeks. The results may surprise you. Learn: Which group saw greater decreases in body weight and fat mass The diet that outperformed for muscle hypertrophy and strength Key takeaways for optimizing your diet based on your goals Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Connect with Zane: Website, Instagram, YouTube, Facebook, TikTok Quotable moments: "If your primary goal is to maximize muscle growth and strength gains, this study suggests that a higher-carb, lower-fat diet may be the way to go." - Dr. Erik Korem "Ultimately, the best diet for you depends on your individual goals, dietary preferences, and sustainability." - 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.
#443. Embracing a Growth Mindset: How Pro Pickleball Athlete Zane Navratil Processes Wins and Losses to Continuously Improve
Unlock the secrets to focus and high performance with professional pickleball player Zane Navratil. In this episode, Zane shares his insights on staying dialed in during long tournaments, maintaining focus in the face of distractions, and processing wins and losses to continuously improve. Discover how meditation, breathwork, and anchoring techniques can help you achieve a flow state and perform at your best. Zane also delves into the stages of leanring and the importance of a growth mindset in overcoming challenges and reaching new heights. Learn: How top athletes maintain focus and perform consistently at a high level Techniques like meditation and breath work to quiet the mind and stay in the present The four levels of competence and how to progress through them The power of anchoring techniques to separate one point from the next Why a growth mindset is essential for long-term improvement and success Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Connect with Zane: Website, Instagram, YouTube, Facebook, TikTok Quotable moments: "When you're on the pickleball court, to get into that sort of flow state, you almost want to distract yourself." - Zane Navratil "My body knows what's happening. I've played enough. Like I said, unconscious competence, where my brain is actually going to interfere with things." - Zane Navratil "I take a split second to push the last point out of my mind and focus in on the next point." - Zane Navratil "Out of losses comes the opportunity to improve something." - Zane Navratil 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.
#445. The One Leadership Skill That Will Make or Break Your Career with Donnie Maib
Are you ready to take the leap from team member to leader? In this episode, Donnie Maib, a seasoned director with over 13 years of experience at the University of Texas, shares his insights on preparing for leadership roles and thriving in the future of work. Donnie reveals the one leadership skill that will make or break your career. If you don’t do this now, trust me, you will struggle! He also shares his top five book recommendations for aspiring leaders and emphasizes the power of listening and genuine human connection. Whether you're an aspiring leader or looking to enhance your current leadership skills, Donnie's wisdom will provide you with a roadmap for success. Tune in now to elevate your leadership game! Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Get a copy of Donnie’s new book: The Secret Sauce of Leadership Quotable moments: "You gotta start thinking like a leader way before the position even appears." - Donnie Maib "The more I do this, I think it's so simple, Eric. You've really just got to sit down and listen to people. I have found out as I've gotten older, I do a lot less talking and a lot more just listening." - Donnie Maib "We're really moving to a team-based model. I think what we're gonna need in the future, because I've already seen it here, the really good organizations can move really fast." - Donnie Maib "It's going to be a unique blend of people that are highly skilled and trained, but it's all about the win. It's not about their ego or their, you know, them being out front and getting all the likes and comments." - Donnie Maib 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.
#441. Building Resilience: Lessons from a Vietnam POW Survivor
When life's trials hit, do you find yourself overwhelmed and drained? In this episode, I share the key to enduring through difficult situations: the right kind of hope. Discover the profound wisdom of the Stockdale Paradox, which reveals how you can persevere through the most difficult kinds of trials. Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Quotable moments: "When you are imprisoned by great difficulty, you must on one hand never lose the unwavering faith that you will find a way to prevail in the end. While at the same time having the discipline to confront the most brutal facts of your current reality, whatever they might be." - Admiral Jim Stockdale "You need to face the facts and never lose the faith and just keep taking the next step." - Dr. Erik Korem "Thriving sometimes is just taking the next step. It doesn't mean that you're just crushing life and that, you know, we don't have to walk around like everything's perfect all the time." - 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://adaptation.beehiiv.com/subscribe See omnystudio.com/listener for privacy information.
#440. Mastering Discipline On and Off the Court: Zane Navratil's Secrets to Stress Freedom
Discover the story behind pickleball's explosive growth with Zane Navratil, a professional player and renowned coach. In this episode, Zane shares his journey from high school tennis champion to becoming a top-ranked pickleball pro, revealing the addictive elements that make this sport so appealing to players of all ages. With his unique blend of competitive drive and engaging personality, Zane offers valuable insights into the future of pickleball and the importance of discipline in achieving success both on and off the court. Learn: Why the social aspect and adrenaline rush make pickleball so addictive How pickleball is poised to become a high school and collegiate sport The potential for pickleball to become an Olympic sport in the future Zane's journey from accountant to professional pickleball player The power of discipline and how it can lead to a more stress-free life Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Connect with Zane: Website, Instagram, YouTube, Facebook, TikTok Paper: Inactivity Causes Resistance to Improvements in Metabolism After Exercise Quotable moments: "I think the reason why it's so addicting is the social element of it. You're 14 feet away. So for somebody like me who likes to talk a little smack, opponents can always hear me." - Zane Navratil "I think that the future of the sport is this is going to take over as a high school and collegiate sport. I think that's the near future." - Zane Navratil "Discipline is freedom. If you're disciplined enough to get the things done that you need to get done, the rest of your day is free." - Zane Navratil "I like to put everything down in a spreadsheet so that it doesn't live in my head." - Zane Navratil 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.
#439. Physician Reveals: The TRUTH About Blood Testing | Iron Overload & Why You Should Donate Blood & More with Dr. Leland Stillman
Are expensive blood tests useful or are they a racket for making money? Board-certified physician Dr. Leland Stillman shares when to get tested, which markers matter most, and how to understand results in context. With 13+ years of clinical experience, he reveals common mistakes that lead to misdiagnoses and unnecessary treatments. Learn simple at-home steps to optimize hormones, lower disease risk, and increase vitality before considering medications. Discover Dr. Stillman’s framework for using labs to create positive momentum, not anxiety. In this episode, you’ll learn: The biggest mistake uninformed patients make with testing Dr. Stillman’s essential baseline labs and why How to interpret hormone panels (and why levels fluctuate) Surprising impacts of iron overload and heavy metal toxicity Sustainable ways to improve health before taking pharmaceuticals Get my weekly newsletter - Adaptation Start AIM7 for Free Book Erik to speak to your organization. Follow Dr. Stillman on Instagram, X, Facebook, or YouTube Work with Dr. Stillman - Stillman Wellness Quotable moments: The biggest waste of time is to get labs when you haven't already dialed in your lifestyle and your diet." - Dr. Leland Stillman "I like to look at a DHEA level, DHEA sulfate...it's a good marker for the physiologic reserve of the organism." - Dr. Leland Stillman "There's 3 to 5 grams of iron in the average adult human...it's your single greatest source of oxidative stress." - Dr. Leland Stillman "The last thing that a man with low testosterone needs is testosterone prescriptions." - Dr. Leland Stillman "Seeing appropriate...mental health care is important. And I really have a lot of problems with the modern psychiatric paradigm." - Dr. Leland Stillman 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.
#438. The 4 Sleep Types & the 2 That Can Ruin Your Health
In this episode, I break down a new research paper that identifies four distinct sleep phenotypes. You can learn which category you fit into and understand the unique risks associated with it. Discover: The four sleep phenotypes How your sleep type can dramatically impact your risk for chronic diseases The shocking health dangers faced by insomnia sleepers and frequent nappers Why inconsistent sleep schedules on weekdays vs. weekends spell trouble Don't let your sleep habits put you on a collision course with serious health issues. Tune in now to learn how to break free from your sleep rut and optimize your well-being for decades to come. Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Paper: 10-year Stability of an Insomnia Sleeper Phenotype and Its Association with Chronic Conditions Quotable moments: Quotable moments: "If you're an insomnia sleeper for both times, they checked in. So at the beginning and the end of the study, your risk for heart disease, diabetes, depression, and frailty shot up by a staggering 72 to 188%." - Dr. Erik Korem "Your sleep patterns aren't just something you need to deal with. They could be moving you on a path towards serious health problems, even decades in the future." - 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://adaptation.beehiiv.com/subscribe See omnystudio.com/listener for privacy information.
#437. Coffee, Caffeine, & Longevity: Performance & Health Benefits with Peter Tierney
Coffee & caffeine isn’t just a morning ritual - research demonstrates how caffeine transforms both performance and health. But with misinformation everywhere, how much should you really drink? In this episode, Peter Tierney breaks down how to optimize caffeine consumption for competing, exercising, and even living longer. With 13+ years training elite rugby and soccer teams, Tierney dives deep into the nuances that most “coffee bros” miss. You'll learn: Science-backed guidance on exact caffeine dosing for performance When to strategically use coffee vs. risk jitters Optimizing for competitions vs. recreational training Little-known ways coffee boosts longevity How to harness benefits without disrupting sleep Get 20% Off Purity Coffee using the coupon code: ERIKKOREM Get my weekly newsletter - Adaptation. Start AIM7 for Free Book Erik to speak to your organization. X, Instagram, & LinkedIn Work with Peter Quotable moments: "If the caffeine you're taking in the morning is masking. Your four hours of sleep, there's, there are other issues that you need to address." – Peter Tierney 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.
#436. Career Stallers & Stoppers | Navigating Bad Bosses & More with Donnie Maib
Unlock your leadership potential with insights from Donnie Maib, the Head Athletics Performance Coach at the University of Texas. In this episode, Donnie shares his journey from learning to follow to becoming an impactful leader. He reveals how working under both good and bad bosses taught him valuable lessons that shaped his coaching philosophy. Donnie also discusses the importance of authenticity, providing feedback, and proactively seeking mentorship to advance your career. Learn: Why the best followers make the best leaders How to work effectively under a bad boss The importance of staying true to yourself as a leader Common career stallers and stoppers to avoid Strategies for getting feedback and mentorship to grow Donnie's wisdom will inspire you to work on yourself, navigate challenges, and make a lasting impact on others. Tune in now to elevate your leadership game! Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Get a copy of Donnie’s new book, The Secret Sauce of Leadership Quotable moments: "I really believe sometimes if you've ever had a bad boss, I believe that you learn some of your best lessons from people that maybe are not great at leading." - Donnie Maib "You were born an original. There was a season for me, Eric, where I tried to copy different coaches around me and kind of be just like them... And I tried to do that for a season, and I was miserable." - Donnie Maib "Work on yourself harder than you do your job." - Donnie Maib "Nobody's gonna come to you with a developmental plan and go, hey, Eric, man, here's a plan to move you up the next three to five years. So you kind of gotta, you kind of take the bull by the, you can't wait for your ship to come in. You gotta swim out to it a little bit." - Donnie Maib 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.
#435. Plant vs. Animal Protein for Muscle Building: Surprising New Study Results
Can plant-based proteins really compete with animal sources when it comes to muscle gains? In this episode, I dive into the details of this fascinating study and what it means for you. We'll cover: The conventional wisdom about animal vs. plant protein for muscle How the researchers designed their study and what they measured The surprising results… Caveats and considerations for interpreting the findings Practical tips for incorporating plant-based proteins into your fitness routine Whether you're a plant-based fitness enthusiast, a why protein fanatic, or just looking to optimize your gains, this episode will give you a nuanced understanding of the evolving science of protein sources. Tune in to challenge your assumptions and expand your muscle-building toolkit! Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Quotable moments: "The key takeaway is that when it came to the bottom line, building new muscle protein, the plant-based blend held its own against the milk despite the lower circulating amino acid levels." - Dr. Erik Korem "This is a major win for the plant-based fitness enthusiast and vegans looking to optimize their gains. By combining the right plant sources to complement each other's amino acid profiles, it seems you can craft a protein that's just as muscle-friendly as the animal-based option." - Dr. Erik Korem "The study is a compelling addition to the evolving story of plant-based proteins for fitness. It challenges long-held assumptions and opens the door for more inclusive and sustainable muscle-building nutrition practices." - 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.
#434. Crack the Recovery Code with Peter Tierney
Recovery isn't just what you do after your workout - it's the science of applying proactive strategies to enhance performance. But with so many factors to consider, how do you decode what your body really needs? In this actionable masterclass, Dr. Erik Korem, veteran high-performance coach, interviews elite researcher Peter Tierney to reveal his game-changing S.H.I.T. Recovery Framework. You'll learn how to assess your real state of recovery across 4 key dimensions - and take science-backed action tailored to exactly where you're struggling. From pro tips for battling muscle cramps to optimizing nutrition, hydration and sleep, this episodes decodes the complex world of athletic recovery into simple, personalized tactics you can apply right now - whether you're training for competition or just trying to perform your best each day. You'll learn: How to assess where you specifically need recovery help Precise actions to address feeling stiff, heavy, irritable or tired Pro tips for preventing frustrating muscle cramps Optimizing nutrition, hydration, sleep strategies Making long-term recovery an intuitive lifestyle Get my weekly newsletter - Adaptation Start AIM7 for Free Book Erik to speak to your organization. X, Instagram, & LinkedIn Work with Peter Quotable moments: “Recovery is the other 22 hours outside of...training.” – Peter Tierney 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.
#433. Preparing for Special Operations | Building Aerobic Capacity | HRV Training & More with Mark McLaughlin
World-class performance coach Mark McLaughlin reveals how he prepares special operations candidates for selection and deployment. Learn: Keys to developing aerobic capacity for long evolutions Balancing strength and speed with heavy training loads Using HRV to regulate training Steps to keep tendons bulletproof despite high volumes How mindset trumps all physical training Mark has translated decades of work with elite tactical athletes into personalized protocols for ambitious civilians and active duty operators. Get my weekly newsletter - Adaptation Start AIM7 for Free Book Erik to speak to your organization. Work with Mark McLaughlin - Performance Training Center Connect with Mark on Twitter, Instagram, and LinkedIn Quotable moments: "Strength honestly is the easiest quality to improve with the young athletes." - Mark McLaughlin 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.
#432. Can 15 Days of Wim Hof Breathwork and Cold Exposure Transform Your Health
Is the Wim Hof Method a game-changer or just hype? In this episode, I dive into a new randomized control trial that puts the Wim Hof Method to the test. Learn: What the Wim Hof Method claims to do How the 15-day study was designed The results for cardiovascular and psychological outcomes Whether you're curious about the Wim Hof buzz or breathwork and cold exposure, this episode will help you think critically and manage your expectations. Tune in for an objective look at the science behind the hype. Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Paper: The effectiveness of the Wim Hof method on cardiac autonomic function, blood pressure, arterial compliance, and different psychological parameters Quotable moments: "The claim that Wim Hof Method is a quick fix for cardiovascular health or mental wellbeing, well, 15 days wasn't long enough to see that." - Dr. Erik Korem "It's a reminder, I think, for all of us to focus on the fundamentals. Regular exercise, sleep, mental fitness, which includes mindfulness, gratitude, breathwork, fostering healthy relationships, eating a diet that's anti-inflammatory, of mostly unprocessed foods." - Dr. Erik Korem "If you enjoy the practice and you feel that it benefits you, there's no harm in incorporating it alongside other evidence-based health habits. Just manage your expectations and don't rely on it as a magic bullet." - 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.
#431. Proper Pooping Posture & Surprising Foods Inflaming Your Gut with Kate Scarlata
Did you know there is a proper pooping posture or that certain foods you may eat every day can be wrecking your gut health? Renowned dietitian Kate Scarlata reveals the most common food intolerances plaguing gut health today. With over 30 years of expertise in gastrointestinal nutrition, Kate shares actionable guidance on identifying issues with lactose, gluten, FODMAPs, and more. You’ll discover easy at-home tests, whether blood work offers answers, the step-by-step low FODMAP elimination diet, and how to tailor your approach. Kate also candidly tackles the widespread but rarely discussed health condition of constipation, offering science-backed solutions focused on fiber, fluids, timing, body position, and foods that get things moving smoothly. Learn: The primary causes of food intolerances and symptoms to note Ways to check for lactose and gluten sensitivity yourself How the elimination diet pinpoints your FODMAP triggers Key reasons constipation happens and exactly how to soften stools Smart strategies to improve bowel regularity and gut motility The right way to “go” + ergonomic toilet positioning This gut health blueprint gives you clarity, control, and a path to food freedom. Tune in now! Get my weekly newsletter - Adaptation Start AIM7 for Free Book Erik to speak to your organization. Check out katescarlata.com Follow Kate on Instagram & X Buy Kate’s new book: Mind Your Gut: The Science-based, Whole-body Guide to Living Well with IBS Quotable moments: “Bloating that would be like a food intolerance is like consistent bloating regardless of really what you eat and having it almost all the time." - Dr. Kate Scarlata "When fiber has the capacity to form a gel in the intestine, it binds some of the bile acid regulating your cholesterol." - Dr. Kate Scarlata "You wanna raise your knees above your hip, and we can do that with...a squatty potty." - Dr. Kate Scarlata 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.
#430. Is the Modern Healthcare System Plotting to Keep You Sick | How to Use Light to Optimize Energy, Immunity & Longevity with Dr. Leland Stillman
Is our healthcare system designed to keep us sick? Board-certified physician Dr. Leland Stillman pulls back the curtain to expose how corporations profit by turning patients into perpetual “renters” of their own health. With 13+ years of clinical experience, Dr. Stillman reveals smarter solutions. Learn how everyday choices about sun exposure, blue light, diet, social connection, and more influence wellness. Discover simple, sustainable tactics to become the best version of yourself. What You’ll Learn: Why medical business models incentivize lifelong “patienthood” How to optimize sunlight for energy, immunity, and longevity Key mistakes that drain cellular energy and accelerate aging Lifestyle tips from communities with exceptional health spans Sustainable methods to increase health and vitality long-term Get my weekly newsletter - Adaptation Start AIM7 for Free Follow Dr. Stillman on Instagram, X, Facebook, or YouTube Work with Dr. Stillman - Stillman Wellness Quotable moments: "More people will report that they're more afraid of dementia than they are of death." - Dr. Leland Stillman "Getting sunlight is superior to taking a vitamin D supplement." - Dr. Leland Stillman "Indoor lighting environments are just such a disaster for our physiology." - Dr. Leland Stillman "If the sun causes skin cancer, then spoons make people fat." - Dr. Leland Stillman "When you change the light environment of their office...they have more energy." - Dr. Leland Stillman 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.