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
#400. 5 Life-Changing Lessons Learned from Recording 400 Episodes
After 400 episodes and hundreds of conversations with high performers, I noticed key commonalities that set my most impactful guests apart. I share the 5 major themes that emerged and how you can apply them to your life. Get my weekly newsletter - Adaptation. Start AIM7 for Free Get my weekly newsletter - Adaptation. Start AIM7 for Free Quotable moments: "They were dedicated to their craft and it's not just one skill set that these people had. They had A rare combination of skill sets." "You know you're a master of a subject when you can understand that subject and make it simple for somebody else." "These people are self aware. They can step back and they can look at their life and they can ask the hard questions." "I've just noticed that these folks like really care about other people and they understand they can't do it themselves." 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.
#399: Free Weights vs. Machines | Which one Wins for Strength, Muscle Growth & More
The fitness world is divided: Are free weights or strength machines superior for building muscle, power, and strength? Dr. Erik Korem dives into the research to provide definitive science-backed answers. Discover a recent 2022 systematic review and meta-analysis comparing muscular changes from these modalities head-to-head. The verdict may surprise you! Get the real reasons why each method succeeds despite prevailing myths. Learn how to incorporate both into an integrated training program for more well-rounded development. Expect insights on: Specificity: How practicing the exact exercise drives superior results Why do machines effectively grow muscle Strategies to blend free weights AND machines for optimal muscle gains Using machines to safely push close to complete failure How to choose tools aligned with your specific strength goals Dr. Korem cuts through the debates to reveal how you can harness the unique advantages of both free weights and machines. Apply his science-backed blueprint to pick the right modality for your needs and optimize all aspects of your training. Gain versatility, safety, precision, and the best path to accomplish your fitness goals. Get my weekly newsletter - Adaptation. Start AIM7 for Free Paper: Machines and free weight exercises: a systematic review and meta-analysis comparing changes in muscle size, strength, and power. Quotable moments: "The study highlights something really important. Specificity. If your goal is to increase strength in a specific exercise, like a squat, then practicing that specific exercise will yield better results." - Dr. Erik Korem "For optimal muscle development, incorporating both free weights and machines might be the best strategy." - Dr. Erik Korem "The most important thing is, is that you're applying the principles of volume, intensity, and frequency." - 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.
#398. The Hidden Psychological Toll of Digestive Disorders | IBS | Gut-Brain & Anxiety & More Dr. Megan Riehl
Is your gut wreaking havoc on your mental health? Up to 45 million Americans suffer from irritable bowel syndrome (IBS), struggling with unpredictable diarrhea, constipation, nausea and more. These “disorders of gut-brain interaction” take a serious toll, with higher rates of anxiety, depression, and even PTSD compared to the general public. So how do you break free from the vicious cycle? Dr. Megan Riehl, a clinical psychologist and gastroenterology specialist, shares insider strategies to get your gut-brain axis back in sync. With over 15 years of experience, Dr. Riehl now runs one of the first GI behavioral health clinics in the country at the University of Michigan. Tune in to learn: The pathophysiology behind IBS and how the “gut-brain feedback loop” operates How diet, lifestyle, and environment shape GI distress Practical coping tools to tame anxiety about bathroom access Emerging links between GI disorders and conditions like PTSD Cutting-edge treatments like cognitive behavioral therapy tailored to GI patients If you or someone you love battles the physical and mental strain of digestive issues, this science-based conversation is a must listen. Dr. Riehl leaves us hopeful - with greater awareness and the right integrative care, those suffering can find real relief. 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 Quotable moments: "About 45 million Americans have IBS. And that's of people with bathroom issues." - Dr. Megan Riehl "What really is at the heart of these disorders of gut-brain interaction are difficulties between the way the brain and the gut are communicating." - Dr. Megan Riehl "We actually are seeing higher rates of post-traumatic stress in GI conditions." - 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.
#397. Parenthood Fitness Tips for Time-Starved People | Modeling Wellness for Your Kids & More with Pratik Patel
Becoming a new parent can disrupt even the most dialed-in health and fitness routines. So how do you care for a newborn, run a business, and still find time to exercise and eat right? Leading sports nutritionist Pratik Patel reveals his personal tactics for maintaining energy, strength, and body composition while balancing fatherhood. Learn Pratik’s framework for: Getting any movement in during chaotic baby schedules Using strategic power naps to recharge amid sleep deprivation Optimizing nutrition so your body can better handle stress Keeping your eye on the long-term rather than quick fixes Modeling healthy behaviors for your kids as they grow With over 20 years studying fitness, nutrition, and recovery, Pratik puts it all in perspective. He helps men reshape priorities and care for their health in service of family. Tune in now to pick up practical lifestyle tweaks that set you up for success during this transformative life stage and beyond. Get my weekly newsletter - Adaptation. Start AIM7 for Free Follow Pratik on Twitter & LinkedIn Quotable moments: "For me, sleep is a really big anchor in terms of energy, cognition, body composition, motivation." - 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/f See omnystudio.com/listener for privacy information.
#396: A Simple Formula for Weight Loss & Improved Body Composition + SPECIAL BONUS
Ring in 2024 with a healthy makeover! Dr. Erik Korem reveals his simple formula for safe, sustainable weight loss backed by science. Learn a strategic approach to strength training, cardio, diet, NEAT, and sleep that primes your body to shed fat while maintaining precious muscle. Expect tips on: The ideal caloric deficit Protein guidelines to prevent muscle wasting Sample supersets to boost metabolism Interval training How more NEAT steps stoke your calorie burn Why sleep is critical to appetite regulation Dr. Korem also shares common weight loss mistakes that sabotage results. Discover how to determine an appropriate deficit period, reverse diet to cement your gains, and avoid chronic underfueling. Commit to a healthy makeover done a smart way, safe, and sustainable way in 2024. Tune in now to learn how small, consistent changes to training, eating, and recovery can add up to big, lasting changes. Get my weekly newsletter - Adaptation. Get the AIM7 Weightloss Manual Get my weekly newsletter - Adaptation. Start AIM7 for Free Quotable moments: "Your body, the whole human organism is an adaptation machine, so when you apply a specific stressor on it, it wants to adapt so it can overcome and get really good at taking on that stress in the future." - Dr. Erik Korem "As long as your hormone levels are within the normal range, it's not going to make as big of a difference as we may think." - Dr. Erik Korem "I don't think it's wise to consistently be sore after training. It means that you're doing too much volume. Your body isn't able to adapt." - Dr. Erik Korem ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://erikkoremhpcoach.activehosted.com/f See omnystudio.com/listener for privacy information.
Hope & Joy in Christmas
Merry Christmas everyone. My message to you today is simple: "For God so loved the world that he gave his one and only Son, that however believes in him shall not perish but have eternal life." John 3:16See omnystudio.com/listener for privacy information.
#394. The Hidden Benefits of Embracing Discomfort with 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: "The happiest, healthiest people I know are still striving towards something." - 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.
#393: How to Save Time & Enhance Your Workouts with Supersets
Get the most out of every minute in the gym with this time-saving workout hack. Supersets are one of my favorite methods for efficient yet intense training. Today, I dive into the research on supersets from a 2020 study on balancing efficiency and volume. Discover the ideal rest interval between sets that allow your muscles to recover without dragging out your workout. Learn my favorite power and strength superset combinations for gaining muscle and explosiveness. Expect to learn: Why supersets enhance intensity while saving time How short/long rest periods affect workout volume The “sweet spot” self-selected rest time backed by science Sample supersets that target power, strength, and muscle growth How to structure a complete workout using the superset method Start AIM7 for Free Get my weekly newsletter - Adaptation. Paper: The Effect of Different Rest Intervals Between Agonist-Antagonist Paired Sets on Training Performance and Efficiency Quotable moments: "Supersets are a dynamic way to structure your workout." - Dr. Erik Korem "The sweet spot was this self-selected rest period. Which strike the balance between time and volume." - Dr. Erik Korem "I usually pair two power exercises. So like a really violent kettlebell swing with like a dynamic push up for maybe my power section." - 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.
#392. Navigating Uncertainty & Becoming Change Proof with Adam Markel
Change is accelerating faster than ever, leaving leaders overwhelmed and struggling to stay resilient. How do you adapt when disruption seems constant? Bestselling author, keynote speaker and workplace expert Adam Markel reveals proven tactics to leverage uncertainty and build long-term resilience. Adam is author of the #1 Wall Street Journal and New York Times bestseller "Pivot," empowering people to reinvent their careers. His latest book "Change Proof" is a blueprint for navigating relentless change. With over 20 years experience as an entrepreneur and attorney, Adam is a sought-after guide helping organizations and leaders create sustainable, high-performance strategies. In this conversation Adam shares: The simple 3-step framework to process change on the fly How pausing creates space for self-awareness and better choices Why leaders must model resilience behaviors for their teams The key similarities between sports training and thriving at work Actionable tactics Adam uses daily to monitor and manage his energy How to proactively design your experience rather than react Arm yourself with proven tactics to leverage uncertainty, lead with empathy and resilience, and create organizational cultures where people can thrive through disruption. Get my weekly newsletter - Adaptation. Start AIM7 for Free How to Maximize Your Post Workout Recovery Resilient Leader Assessment Purchase Change Proof Adam Markel’s website Follow Adam on X, Linkedin, YouTube, and Instagram 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.
#391. Stop Feeling Out of Control Around Food & Take Control of Your Appetite with Dr. Uma Naidoo
Could “hunger hormones” be hijacking your appetite and diet? In this paradigm-shifting interview, Harvard nutritional psychiatrist Dr. Uma Naidoo reveals the gut-brain science behind feeling out of control around food. With 13+ years of clinical expertise, Dr. Naidoo provides simple, customized strategies to master your cravings by balancing leptin and getting your microbiome back on track. Learn how factors like poor sleep, travel, and job stress can throw your system off kilter and practical steps to reset. Discover: Warning signs your leptin may be disrupted causing overeating Foods and lifestyle changes to control hunger chemistry Her experience on what works best for whom with fasting Potential fasting cautions around medications The importance of an intuitive approach tailored to your unique biology Go-to anti-anxiety foods like ashwagandha, turmeric, and mint Tune into this empowering conversation for science-backed tactics to understand and heal the gut-hormone-brain connection influencing your diet and health. Let Dr. Naidoo help you tap into your body’s wisdom so you can control your appetite and eating - no matter how busy life gets. Get my weekly newsletter - Adaptation. Start AIM7 for Free Order Calm Your Mind with Food: A Revolutionary Guide to Controlling Your Anxiety Follow Dr. Naidoo on Instagram, Twitter, Facebook Quotable moments: “Leptin is, as you pointed out, it's a hunger hormone that's really supposed to tell us that we've eaten enough.” - Dr. Uma Naidoo "If you wake up hungry, this is, this is a signal your body is looking for something. But if you wake up and you just naturally don't want to eat something, it's okay to start eating later and use a window during which you eat." - Dr. Uma Naidoo "Another thing that I want to highlight is that a lot of people, especially women and children, may be iron deficient." - Dr. Uma Naidoo ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://erikkoremhpcoach.activehosted.com/f See omnystudio.com/listener for privacy information.
#390: The Surprising Key to Building More Muscle and Strength | Do More Reps Equal More Muscle?
Can you build more muscle by doing more sets in the gym? A new study on how much is too much will make you rethink training limits. In this episode, you’ll discover how to harness these insights for strategic gains instead of overtraining injury. You’ll learn: The optimal number of hard sets to maintain and to stimulate muscle growth Why focusing on quality -intensity, and technique matter as much as quantity What things to monitor to prevent overtraining and burning out How training for strength differs from training for hypertrophy Get my weekly newsletter - Adaptation. Start AIM7 for Free Paper - The mechanisms of muscle hypertrophy and their application to resistance training Quotable moments: "Your body, the whole human organism is an adaptation machine, so when you apply a specific stressor on it, it wants to adapt so it can overcome and get really good at taking on that stress in the future." - Dr. Erik Korem "As long as your hormone levels are within the normal range, it's not going to make as big of a difference as we may think." - Dr. Erik Korem "I don't think it's wise to consistently be sore after training. It means that you're doing too much volume. Your body isn't able to adapt." - Dr. Erik Korem ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://erikkoremhpcoach.activehosted.com/f See omnystudio.com/listener for privacy information.
#389. How to Solve Problems & Regain Perspective with the Overview Effect with Lauren Johnson
Want an instant mindset reset during struggles? Mental performance expert Lauren Johnson shares the power of asking one simple question - What typically helps in moments like these? Drawing on psychology research and work with high achievers, Lauren reveals how this prompts you to gain much-needed perspective. Discover how “distancing” yourself from problems lets you see solutions clearly. Lauren unpacks the cognitive shifts that occur when you zoom out and curb emotional reactivity. Whether you’re an overwhelmed athlete or stressed-out leader, this tactic stops negativity spirals fast. Use this tool to call on past resilience, get grounded and take your next right step. Let Lauren’s wise husband demonstrate how one powerful query can defuse anger and restore empowered thinking. Tune in now to learn how this science-backed prompt aligns your actions with your values, unlocks creativity and allows you to grow through challenges. Regain perspective instantly so struggles make you stronger. Learn: The psychology behind how one question can reframe mindsets How “distancing” yourself from problems prompts solutions Why curbing emotional reactivity is key for clear decisions How to tap past resilience to move forward Using prompts to unlock creativity in solving challenges Steps to let struggles strengthen rather than stop you How to align actions with values under stress How to Maximize Your Post Workout Recovery Get my weekly newsletter - Adaptation. Start AIM7 for Free and get your first month for $1 Use the code: BLUEPRINT at checkout Connect with Lauren Johnson on Instagram, Twitter, or LinkedIn and check out her website to book her for your organization. Quotable moments: "A really good question could actually be the very thing that solves the thing in front of you." - Lauren Johnson "How can I become stronger as a result of this struggle?" - Lauren Johnson ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://erikkoremhpcoach.activehosted.com/f See omnystudio.com/listener for privacy information.
#388. How to Calm Your Mind & Reduce Anxiety with Food | How to Heal Your Gut with Food & more with Dr. Uma Naidoo
What if the foods you reach for when you’re stressed are actually making you more anxious? In this eye-opening episode, Dr. Uma Naidoo, a triple threat expert in psychiatry, nutrition, and professional cooking, reveals the gut-brain connection driving mental health issues and cognitive decline. As Director of Nutritional Psychiatry at Harvard Medical School and Massachusetts General Hospital, Dr. Naidoo shares: The inflammatory impacts of processed foods and added sugars How poor diet contributes to anxiety, depression and Alzheimer’s Key strategies for reducing neuroinflammation through food Her go-to list of brain-healthy ingredients Tips for meal planning and grocery shopping Simple ways to eat balanced despite a busy lifestyle Dr. Naidoo’s passion comes from her own journey recovering from an eating disorder by harnessing nutrition’s power to heal. Tune in now for paradigm-shifting insights on nourishing both your mind and body. This vital conversation will inspire you to take control of your mental health by fighting inflammation at the source - your plate! Get my weekly newsletter - Adaptation. Start AIM7 for Free Order Calm Your Mind with Food: A Revolutionary Guide to Controlling Your Anxiety Follow Dr. Naidoo on Instagram, Twitter, Facebook Quotable moments: "Food can definitely impact a condition called neuroinflammation in the brain." - Dr. Uma Naidoo "Helping them adjust to a healthier and eat enough food that is both nutrient dense and good for their brain could actually fend off inflammation." - Dr. Uma Naidoo "Just helping our parents or our loved ones who are aging and maybe experiencing other things, helping them also consume more of a whole foods, healthy diet is, is super important." - Dr. Uma Naidoo ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://erikkoremhpcoach.activehosted.com/f See omnystudio.com/listener for privacy information.
#387: 3 Ways to Build Muscle | The Role Hormones Play in Building Muscle & More
Want to build muscle and strength at any age? In this episode, I reveal the science-backed blueprint for hypertrophy (muscle growth). You’ll learn how muscles adapt to lifting weights on a microscopic level, the key role hormones play, and 3 mechanisms that drive gains. I’ll distill complex exercise science into simple, practical guidance you can apply to your workouts immediately. Discover how to tailor your training intensity and volume based on your experience level, ideal rest times between sets, smart exercise selection, and the power of progressive overload over time. Whether you’re new to resistance training or a seasoned lifter, this deep dive will give you an edge. Today you'll learn: The intricate components within muscle driving growth, down to actin and myosin How mechanical tension creates microtears that spur adaptation If “going to failure” and getting really sore is smart (or not) Why lifting weights pumps out muscle-building hormones How 10-12 challenging sets per muscle group each week is optimal Ideal rest times between sets for multi-joint vs isolation lifts The necessity of progressive overload for continual improvement Simple beginner vs advanced workout guidelines Get my weekly newsletter - Adaptation. Start AIM7 for Free Quotable moments: "Your body, the whole human organism is an adaptation machine, so when you apply a specific stressor on it, it wants to adapt so it can overcome and get really good at taking on that stress in the future." - Dr. Erik Korem "As long as your hormone levels are within the normal range, it's not going to make as big of a difference as we may think." - Dr. Erik Korem "I don't think it's wise to consistently be sore after training. It means that you're doing too much volume. Your body isn't able to adapt." - Dr. Erik Korem ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://erikkoremhpcoach.activehosted.com/fSee omnystudio.com/listener for privacy information.
#386. Why Community Drives Fitness & the Hardest Mile of Your Life with Eric Hinman
What fuels elite performance and wellbeing long-term? For ultrafit hybrid athlete Eric Hinman, the answers are community and small, consistent actions. In this wisdom-packed episode, Eric explains why community bonds empower growth. He shares his daily routine—from 5 AM creativity to two-hour workouts, focused work sprints, movement meditation, and contrast therapy. Eric describes his go-to supplements that optimize his energy. He reveals why discipline matters more than motivation and how small steps compound into huge results over time. Whether you want to get shredded or find fulfillment, Eric’s story will expand your vision for what’s possible in your 40s and beyond. Learn: The power of community for growth and well-being How to build your schedule around self-care The importance of morning creativity and focus Using exercise and rituals to reset yourself daily Why whole foods optimize energy and mental clarity How discipline is more critical than motivation Why small, consistent actions drive significant results Embrace community and take small steps for massive changes. Eric’s wisdom will help you create sustainable peak performance. How to Maximize Your Post Workout Recovery Get my weekly newsletter - Adaptation. Start AIM7 for Free Follow Eric Hinman on Instagram & checkout his website Quotable moments: "I think community is that wellness behavior that we often overlook. You know, feeling like you're part of something is so important for our well being." - Eric Hinman "I realized that, you know, it was a little too small for me to be able to achieve. What I like to say is meet at least one new person every day that is so instrumental in my well being." - Eric Hinman "Anything worthwhile takes time, takes small actions consistently over and over." - Eric Hinman ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://erikkoremhpcoach.activehosted.com/f See omnystudio.com/listener for privacy information.