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
#414. Unlock Your Sleep & Recovery Potential with 3 Sleep Behaviors & Why You Should Ignore Deep & REM Sleep Metrics from Your Wearable
Today, I will discuss the three most important factors to monitor and enhance your sleep and recovery. I will explain why you should disregard deep and REM sleep metrics on your wearable device and highlight the information you should actually focus on. Get my weekly newsletter - Adaptation. Start AIM7 for Free Quotable moments: "You need about seven to nine hours a night...that's the golden window." - Dr. Erik Korem "Going to bed earlier and waking up earlier by one hour could reduce the risk of major depression by 23%." - 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.
#413. Use Music to Enhance Productivity, Induce Flow States, & Improve Exercise Performance with Abel James
Music has effects we don't fully grasp beyond pumping up emotions. How can we harness its magic to improve productivity, workouts, and mental health? Abel James, host of the award-winning Fat-Burning Man Show podcast, reveals science-based techniques to wield music’s power deliberately. Drawing on research and real-world examples like Michael Phelps’ pre-competition rituals, Abel shares specific ways music drives arousal and flow states by encoding emotional data via pitch, rhythm, and more. We’re wired to translate those elements and entrain our bodies and brains. Learn how picking tracks with certain beats per minute can optimize running cadence and pacing. Discover why lyrics may disrupt mental work, but instrumentals enhance focus. Tap into familiar songs and binaural beats to trigger heightened performance mentally and physically. Key Takeaways: Music’s strange effects are grounded in biology, linking language and emotional processing Athletes use music’s rhythmic flow to access optimal mindsets pre-event without listening during Lyrics can degrade language tasks, but beat drives cadence for activities like running Sync tempo to target pace and heart rate based on your training Binaural beats entrain brainwaves, influence arousal and flow Build customized playlists to trigger productivity and peak performance When strategically harnessed, music transforms our inner experience to drive outcomes. Tune your mind and body with precision through science-backed techniques. Get my weekly newsletter - Adaptation. Start AIM7 for Free Learn more about Abel James at abeljames.com Follow Able on LinkedIn, X, YouTube Quotable moments: "Music and language are indelibly linked and we're hardwired to accept the different aspects of music." - Abel James "You can definitely use music to heighten your own arousal physiologically speaking." - Abel James 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.
#412. 8 Toxic Ingredients to Avoid in Skincare Products & How to Care for Your Skin Microbiome with Joy McCarthy
Dr. Erik Korem sits down with skin health expert Joy McCarthy to uncover the emerging science linking the gut and skin microbiomes as the missing piece to radiant, inflammation-free skin. Joy shares over 13 years of wisdom as a holistic nutritionist and founder of Hello Joyous skincare, empowering listeners with a paradigm shift: skin health starts from within. Learn: The two key jobs of the skin microbiome in regulating inflammation and immune response How diet diversity promotes healthy gut and skin 8 toxic ingredients to avoid in skincare products that disrupt hormone balance McCarthy’s top tips for cleansing, toning, and replenishing skin with minimal products Why “complicated skincare routines are so 2015,” according to McCarthy How to shift your mindset to nurture wellbeing from the inside out for a healthy glow Get my weekly newsletter - Adaptation. Start AIM7 for Free Check out joyoushealth.com Connect with Joy on Instagram, Facebook, & YouTube Quotable moments: "When the skin microbiome is off, it can have, it can cause a whole array of different symptoms." - Joy McCarthy "One of the purposes of phthalates in products is fragrance...they are hormone disruptors. And what you put on your body gets, what you put on your skin gets into your body." - Joy McCarthy "Healthy hair is only the result of healthy scalp, healthy hair follicles. Keeping inflammation in check in regards to the hair follicles." - Joy McCarthy 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.
#411. Does Meal Timing Matter? Shocking New Research & The Implications for Your Heart Health
New scientific evidence is transforming outdated advice about meal timing and heart health. In this episode, I detail a groundbreaking study showing how the circadian rhythms built into our body’s biology dictate optimal times for eating to support cardiovascular health. Tune in to discover easy-to-implement chrononutrition strategies rooted in this emerging science. You’ll be shocked to learn how meal frequency matters far less than synchronizing the first and last bite each day with your natural bio-clock. This episode shatters myths around late night snacking and occasional fasting while revealing the ideal circadian blueprint for eating to boost heart health. Get my weekly newsletter - Adaptation. Start AIM7 for Free Papers - Dietary circadian rhythms and cardiovascular disease risk in the prospective NutriNet-Santé cohort Quotable moments: "New research reveals how the timing of your meals impacts heart health." - Dr. Erik Korem "By properly aligning your daily food intake with your innate metabolic cycles, you can strengthen your heart and blood vessels as you age." Dr. Erik Korem "You'll be shocked to learn how meal frequency matters far less than synchronizing the first and last bite each day with your natural bio-clock." 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.
#411. Does Meal Timing Matter? Shocking New Research & The Implications for Your Heart Health
New scientific evidence is transforming outdated advice about meal timing and heart health. In this episode, I detail a groundbreaking study showing how the circadian rhythms built into our body’s biology dictate optimal times for eating to support cardiovascular health. Tune in to discover easy-to-implement chrononutrition strategies rooted in this emerging science. You’ll be shocked to learn that meal frequency matters far less than synchronizing your feeding time with your chornobiology. This episode shatters myths around late night snacking and occasional fasting while revealing the ideal circadian blueprint for eating to boost heart health. Get my weekly newsletter - Adaptation. Start AIM7 for Free Papers - Dietary circadian rhythms and cardiovascular disease risk in the prospective NutriNet-Santé cohort Quotable moments: “When we put the headset on, it's completely different. You start to have dreams. About your virtual reality experiences." - Abel James 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.
#410. Mental Models for Sustained Success Simplicity, Extreme Ownership and Living Passionately with Clint Murphy
What life lessons and mental models shape the thinking of ultra-successful people? Growth expert Clint Murphy breaks down his blueprint for sustained achievement. Clint reveals the key concepts that high performers use to accomplish big goals decade after decade. Learn how they: Take extreme ownership rather than play the blame game Invert problems to uncover creative solutions Reciprocate value to build deeper relationships Avoid overoptimism by visualizing worst-case scenarios Plan for the best but prepare for the worst Clint also shares the mental models that drive his own obsession with lifelong growth and contribution. Discover how principles like memento mori and amor fati infuse his days with passion and purpose. If you want timeless philosophies to shape your mindset and decision-making, this episode is a must-listen. Tune in now for rare insights that deliver results. Get my weekly newsletter - Adaptation. Start AIM7 for Free Follow Clint on X, Instagram, LinkedIn & YouTube Listen to the Growth Guide Podcast Growth Guide newsletter Quotable moments: "When I'm on my deathbed and I'm 80, I don't want to look at you and say, I worked that job for 30 years." - Clint Murphy "If I'm gonna die. And I know I'm going to die. That's the one thing we all know is I need to live life." - Clint Murphy 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.
#409. Heart Rate Zone Training | Zone 2 Exercise | RPE Training & More Anthony Walsh
The pursuit of excellence often involves hardship. This might not be enjoyable, but it's a crucial part of the process. Undergoing challenging experiences can increase our capacity for happiness and prepare us better for life's obstacles. In this episode of The Blueprint, cyclist and podcaster Anthony Walsh chats with Dr. Erik Korem to explore why hardship is so essential in the profound joys of sport, and how it helps build resilience that benefits us beyond competition. In this episode, you’ll learn: Why intense physical exertion provides an invaluable frame of reference for overcoming everyday difficulties How contrast experiences of intense hardship can profoundly amplify subsequent feelings of comfort and contentment Why voluntarily embracing periodic discomfort is key for resilience How the accumulation of status symbols and possessions often fails to bring lasting fulfillment How the iterative process of refining skills through small daily sacrifices builds character transferable to other pursuits Get my weekly newsletter - Adaptation. Start AIM7 for Free Learn more about Anthony Walsh at roadmancycling.com Roadman cycling podcast Quotable moments: "I would aim to do...80% of your time...long aerobic training. But you definitely want to throw in some harder stuff." - Anthony Walsh "Go till you see Jesus." - Anthony Walsh on VO2 Max sessions "If you distribute your time across the zones...you're taking a lot boxes for longevity, disease prevention." - Anthony Walsh "The ROI on training time is massive...a 20 minute workout can trash yourself." - Anthony Walsh "Don't drown your own voice out in data...How do I feel? should resonate as much as biometrics." - Anthony Walsh 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.
#408 Is Sitting Really the New Smoking & Drop Body Fat By Doing One Thing
Is sitting really the new smoking? I examine a fascinating new study showing how sedentary behaviors like prolonged sitting negatively impact heart health and longevity. The research categorizes daily movement into sleep, sitting, standing, light activity, and moderate/vigorous exercise. It then models reallocating time between these behaviors. The results show startling effects from too much sitting, and I explain how just small changes in your day can impact your BMI, waist circumference, and cardiometabolic risk factors. Get my weekly newsletter - Adaptation. Start AIM7 for Free Quotable moments: "Sitting really is the new smoking." "Just 5-7 more minutes per day of standing or light activity leads to lower BMI and waist size." "30 more minutes of brisk walking or exercise substantially improves heart disease risk factors." 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.
#407. 3 Steps to Financial Freedom Before 40 from a Self-Made Millionaire with Clint Murphy
What does it really take to achieve financial freedom? Growth expert Clint Murphy breaks it down into three simple steps anyone can follow. In this straight-talk conversation, Clint gets real about his path to financial freedom before 40. Learn how he: Earned more by developing rare skill combinations Spent less by cutting wants and focusing on needs Invested the rest into real estate over time Clint also shares how to apply these three steps in your own life. Discover how to: Increase your earnings through professional development Reduce expenses while still enjoying life Put excess cash into “set it and forget it” ETFs If you feel stuck on the path to financial freedom, this episode will get you unstuck. Tune in now for simple wealth-building tactics tailored for your busy lifestyle and goals. Get my weekly newsletter - Adaptation. Start AIM7 for Free Follow Clint on X, Instagram, LinkedIn & YouTube Listen to the Growth Guide Podcast Growth Guide newsletter Quotable moments: "Hey, the market in Texas is in a dip, prices are down, no one's buying, interest rates are too high. Guess what? That's when you need, that's when you need to buy." - Clint Murphy "If you don't want to put the time in to learn what you're going to invest in, just put your money in ETFs and let compounding in time do the work." - Clint Murphy "When our listeners combine their existing skills with communication skills, there's very few people that are combining those." - Clint Murphy "What pays a lot today won't pay a lot tomorrow. What you want is to be in demand. And the way you do that is you pick up rare skills." - Clint Murphy “You will get wealthy in the fullness of time with real estate...10, 20, 30, 40 years down the road." - Clint Murphy 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.
#406. Complete Guide to Body Fat Testing | Ideal Ranges for Men & Women & More with Pratik Patel
Get the inside track on optimizing body composition from leading sports nutrition expert Pratik Patel. With over 20 years studying nutrition, fitness and recovery, Pratik shares little-known tactics for accurately measuring body fat percentage. Learn the pros and cons of methods like DEXA scans, calipers, and bioelectrical impedance. Pratik also reveals ideal body fat percentage ranges that support health and performance without going to extremes. Expect to discover: The best at-home tools for tracking meaningful fat loss trends Biggest mistakes that skew body composition results Ideal body fat % ranges for men and women Whether six-packs and cover model looks are realistic or sustainable How to embrace your natural body type for lifelong wellness Drawing on his experience directing performance nutrition for the NY Giants and consulting with pro teams, startups and VCs, Pratik cuts through the hype with science-backed wisdom. Tune in now to master healthy, aesthetic and high-performing body composition goals. Get my weekly newsletter - Adaptation. Start AIM7 for Free Follow Pratik on Twitter & Instagram Quotable moments: "As a male, you can look really good, really lean, really strong in around 12 to 15% body fat." - Pratik Patel "I think people have a skewed view on what they should look like." - Pratik Patel 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.
#405. Living Your Life on Purpose & the Joy of Exercise with Anthony Walsh
While intense physical exertion can build character, the transcendent joy of movement matters too. So how do you unlock the happiness, freedom and childlike wonder that exercise offers? On this episode of The Blueprint, pro cyclist turned podcaster Anthony Walsh joins me to discuss leveraging fitness for fulfillment beyond sculpted physiques. We also discuss aligning your life and schedule with your values and what matters most. In this episode, you’ll learn: Why the joy of training is often deferred, emerging after we push past discomfort How to rediscover the pure freedom of movement from childhood Why consistency matters less than finding activities that make time fly by How to let experimentation and play guide your fitness journey Why health provides the foundation enabling us to show up for everything else in life How to align your schedule with your values and priorities Whether you feel disenchanted with exercise or simply strive for deeper meaning, this thoughtful conversation offers ideas and inspiration to enrich your relationship with fitness. Tune in now to rekindle your innate love of movement. Get my weekly newsletter - Adaptation. Start AIM7 for Free Learn more about Anthony Walsh at roadmancycling.com Roadman cycling podcast Quotable moments: "There's almost no correlation between money and happiness." - Anthony Walsh "If you say your wife and your kids are important...and all your time is work...guess what - they're not your priority." - Anthony Walsh 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.
#404. An Integrative Guide to Transforming Your Gut & Taming IBS: Retrain Your Brain, Optimize Nutrition, Calm Your Gut with Dr. Megan Riehl
Managing irritable bowel syndrome often feels like an uphill battle. But what if you could unlock simple, drug-free techniques to tame your symptoms from a leading GI psychologist? In this revelatory conversation, Dr. Megan Riehl, Associate Professor of Medicine at the University of Michigan, pulls back the curtain on integrative therapies that can transform your relationship with IBS. With 13 years of clinical experience and specialized training in psychogastroenterology, Dr. Riehl meets patients where they are. Her compassionate, evidence-based approach equips you to understand the brain-gut connection, retrain habitual thought patterns, optimize nutrition, and intuitively care for your unique microbiome. Tune in to discover: A 4-minute breathing exercise to instill calm when GI symptoms flare The proper pooping posture that ensures complete bowel movements How gut-directed hypnotherapy sessions can override distress signals between your brain and digestive tract Strategies to curb constipation and urgency episodes If a probiotic is right for you If you feel discouraged by hit-or-miss IBS treatment plans, this conversation offers reason for hope. Dr. Riehl leaves no stone unturned in equipping you to live fuller and freer. Her integrative methodology helps you become CEO over your own care - and write a new story of resilience. Get the AIM7 Weight Loss Manual and Save 36% off an annual membership Sign up for Erik’s weekly newsletter - Adaptation Pre-order Mind Your Gut: The Science-based, Whole-body Guide to Living Well with IBS Follow Dr. Riehl on X, and Instagram YouTube Video - Diaphragmatic Breathing with Dr. Riehl Quotable moments: "The research shows [gut-directed hypnotherapy] is a better treatment than any other drug on the market for IBS." - Dr. Megan Riehl 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.
#403 Do Foam Rollers Actually Help You Recover Faster?
Do foam rollers and massage tools actually help you recover faster from tough workouts? Get the real science behind these popular recovery techniques. In this episode, I dive into a new research review on using self-massage for addressing muscle pain and restricted mobility associated with intense exercise like resistance training. I summarize findings on the efficacy of common self-massage tools - including foam rollers, massage balls, vibrating rollers - and interprets how average gym-goers can apply the science to their own fitness routines. Learn: The proposed mechanisms behind why self-massage provides acute benefits How does foam rolling compare to massage sticks for pressure and mobilization The limited evidence on long-term efficacy and injury/performance impacts Caution about claims that self-massage boosts athletic performance The role self-massage can play before exercise as part of a warm-up Safe self-massage techniques to avoid nerve damage How the average person can use self-massage to manage delayed onset muscle soreness Get clarity on what the research says so far regarding self-massage for mobility and recovery. Discover tips for smart incorporation into your own exercise programming. Self-Massage Techniques for the Management of Pain and Mobility With Application to Resistance Training: A Brief Review Get my weekly newsletter - Adaptation. Start AIM7 for Free Quotable moments: "So instead of going to a massage therapist, they're using these devices, different self massage tools, like foam rollers, massage balls and percussion massagers, like a Theragun aim to improve blood flow and mobility while lowering. the perception of pain." - Dr. Erik Korem "Foam rolling may provide greater pressure and tissue mobilization compared to like roller massagers, like massage sticks. So if you're taking a massage stick and just massaging your quads, versus laying on a foam roller which has got your whole body bearing down on it. It's going to provide more pressure." - Dr. Erik Korem "I actually like these things. It's like a regular foam roller and there's like a, you know, vibration device in there. And I like to kind of do a trigger where I'll just kind of sit on an area and then move the area." - Dr. Erik Korem ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://erikkoremhpcoach.activehosted.com/fSee omnystudio.com/listener for privacy information.
#402. The No-Fail Framework for Lifelong Leanness with Pratik Patel
Achieving sustainable body composition goals requires a long-term mindset. Leading performance coach and dietitian, Pratik Patel, distills 20 years of expertise into a simple 3-part framework for lasting fat loss. Learn the most effective nutrition, exercise and lifestyle tweaks to support your physique 365 days a year. Expect tips on: Starting (or restarting) a plan now to build momentum Exact protein targets to preserve precious muscle Strategic movement minimums that boost metabolism daily Intermittent fasting windows that avoid starvation Keeping perspective through heavier eating seasons Drawing from his experience fueling pro athletes and executives, Pratik helps you take the long view. Reframe every day as an opportunity to nourish your body, not just passport days to overindulge. Tune in now and get back on track with an intelligent plan for consistent, sustainable change in 2024 and beyond. Get my weekly newsletter - Adaptation. Start AIM7 for Free Follow Pratik on Twitter & Instagram Quotable moments: "Sitting really is the new smoking." "Just 5-7 more minutes per day of standing or light activity leads to lower BMI and waist size." "30 more minutes of brisk walking or exercise substantially improves heart disease risk factors." 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.
#401. The Simple Tactics for Mapping and Crushing Your Biggest Goals with Clint Murphy
How do you turn your biggest goals from daydreams into reality? Clint Murphy, growth expert and host of The Growth Guide podcast, breaks it down into three simple steps anyone can follow. With 350K Twitter followers and a social media reach topping 450K, Clint has turned content creation into a platform for empowering others. As a lifelong learner obsessed with personal growth, he’s focused on helping 1 billion people live better. In this straight-talk conversation, Clint boils success down to vision, plan, and action. Learn how to: Clearly define your biggest goals and visions Map out a step-by-step plan to achieve them Build daily habits that compound over time Stay consistent with small actions that add up Develop mental fortitude to push through challenges Apply progress from one area of life to fuel others If you feel stuck on the path to your goals, this blueprint for achievement will get you unstuck. Tune in now to start taking control of your future with simple tactics optimized for your lifestyle. Get my weekly newsletter - Adaptation. Start AIM7 for Free Follow Clint on X, Instagram, LinkedIn & YouTube Listen to the Growth Guide Podcast Growth Guide newsletter Quotable moments: "You have to wake up every day and you have to take action towards the plan, which drives towards the vision." - Clint Murphy "Start as small as possible...Be consistent. And over the course of 1, 2, 3 years, the level of the goals that you'll be setting for yourself are exponentially larger than when you started." - Clint Murphy "This all comes down to... build your get $hit done muscle." - Clint Murphy 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.