The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their family, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and lifeskills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement in your life to become the most healthy, resilient, impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High Performance pioneer. He introduced sports science and athlete tracking technologies to collegiate and professional (NFL) football over a decade ago, and has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience, and he is the Founder and CEO of AIM7, a wellness app that provides custom exercise recommendations to improve the outcomes of programs and workouts you already love. It unlocks existing data from wearables and other apps to provide empathetic and scientific guidance that’s perfectly in tune with your mind and body. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://erikkoremhpcoach.activehosted.com/f/1 QUOTES “The key is using stress and being able to adapt to it and improve. That’s what high performance is to me, the ability to adapt rapidly so you can achieve your potential. There are five key pillars to creating the conditions for adaptability: sleep, exercise, mental resilience, nutrition, and community/relationships.” - Dr Erik Korem “I maybe have a different concept on leadership. To me, leading is a verb. If you’re leading, you’re a leader. If you’re swimming you’re a swimmer, if you’re driving you’re a driver. If you’re leading you’re by definition a leader. I define leading as being looked to in a particular moment to make a decision or perform an action based on your unique gifts and abilities. So by that definition, everybody is a leader. All rank and role really describe is how many people are hoping you get it right when it’s your turn to wear the weight.” - Clint Bruce
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#490. Pain Relief & Muscle Gains: The Surprising Benefits of Blood Flow Restriction (BFR) Training with Steven Borden
Discover the power of blood flow restriction (BFR) training with Steven Borden, General Manager of SAGA. In this episode of The BluePrint, Dr. Erik Korem and Steven dive deep into the science and practical applications of BFR technology. Steven shares his journey from college football player to sports tech innovator, exploring how BFR training is revolutionizing strength, hypertrophy, and rehabilitation protocols. Learn about the physiological benefits of BFR, from hormonal responses to pain reduction, and how it can be a game-changer for athletes and everyday fitness enthusiasts alike. Learn: How BFR training works and its physiological effects Protocols for using BFR in strength and hypertrophy training BFR's potential for pain reduction and injury recovery Practical ways to incorporate BFR into your workout routine The future of BFR technology in sports and rehabilitation Exclusive Offer, use the coupon BLUEPRINT20 to get 20% off SAGE BFR using this special link: LINK Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Journal Articles Blood flow restriction training in clinical musculoskeletal rehabilitation: a systematic review and meta-analysis Blood flow restriction as a post-exercise recovery strategy: A systematic review of the current status of the literature Quotable moments: "BFR training almost turns your treadmill walk at two miles an hour into four and a half or five miles an hour. It's just increasing the intensity of your exercise." - Steven Borden "There's now less blood... This causes a sort of deprivation of available oxygen that our muscles can utilize." - Steven Borden "If you're going to use them, you need to use them really, really well, outside of the fundamentals of sprinting, jumping, throwing, lifting, and then nailing the fundamentals of nutrition and sleep." - Dr. Erik Korem "I don't think you can hack your way to resilience. However, there are certain tools that do yield high results. You get a really good ROI. This is one of them." - 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 - http://link.aim7.com/adaptation-newsletterSee omnystudio.com/listener for privacy information.
#489. Sugar, Alcohol, and Your Brain: The Surprising Science with Dr. Tommy Wood
Is your diet and lifestyle protecting your brain or putting you at risk for cognitive decline? Dr. Tommy Wood, a neuroscientist and performance consultant to world-class athletes, breaks down the latest research on brain health. In this enlightening episode, Dr. Wood explores the complex relationships between sugar consumption, alcohol intake, and cognitive function. He challenges common assumptions and offers a nuanced perspective on how our daily choices impact long-term brain health. Learn: How sugar affects brain activity and cognitive decline The surprising truth about alcohol and brain shrinkage Why challenging your brain is crucial for cognitive health The most effective activities for maintaining brain function Balancing risks and benefits in lifestyle choices for brain health Check out Dr. Wood’s Newsletter Brain.Fitness Connect with Dr. Wood on Instagram or LinkedIn Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Quotable moments: "There's a relationship between your blood sugar regulation and how fast cognitive function declines." - Dr. Tommy Wood "The most important thing that you can do is to challenge your brain adequately throughout your entire life." - Dr. Tommy Wood "Each of us has different things that we want our brains to be good at... do the things that you want your brain to be good at." - Dr. Tommy Wood "Once you get above a drink a day, there's a dose response effect. So the more you drink, the smaller your brain." - Dr. Tommy Wood 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 - http://link.aim7.com/adaptation-newsletterSee omnystudio.com/listener for privacy information.
#488. Finding Stability & Joy in Chaos with Malcolm Marshall
Uncover the secrets to finding joy in challenging circumstances with Pastor Malcolm Marshall, lead chaplain for the NBA's Houston Rockets. In this inspiring episode, we explore the profound difference between joy and happiness, and how to cultivate genuine joy in our lives and work. Malcolm shares his experiences in ministry and as a father, offering practical wisdom on shifting perspectives and fostering gratitude. We delve into strategies for building resilient teams and combating entitlement in our modern world. Learn: The crucial distinction between joy and happiness How to find joy during difficult times Practical ways to shift perspective in your team The impact of service and volunteering on personal growth Strategies for cultivating gratitude in daily life Connect with Malcolm on Instagram & X Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Quotable moments: "Joy is stability on the inside, regardless of what's happening on the outside." - Malcolm Marshall "There is no external wind that can ever satisfy an internal need." - Malcolm Marshall "There are really only three things that cause people change: pain, perspective, and having no other choice." - Malcolm Marshall "Getting them out of what I like to call the bubble of Americana, it actually helped our kids realize there was some entitlement." - Malcolm Marshall 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 - http://link.aim7.com/adaptation-newsletterSee omnystudio.com/listener for privacy information.
#487. The Decision-Making Framework that Made Jeff Bezos $100 Billion
I reveal the decision-making framework that helped Jeff Bezos build a $100 billion empire. In this episode, I dive into the power of strategic thinking and how it can transform your life and career. Learn: How poor decisions can negatively impact various aspects of your life The importance of transitioning from acquiring knowledge to applying wisdom Why having a solid decision-making process is crucial for high performance How to use the "regret minimization framework" in your own choices The story behind Bezos' decision to start Amazon Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Quotable moments: "Great decisions don't happen by accident. It's the application of knowledge into wisdom." - Dr. Erik Korem "If you want to live a high-performance life, if you want to be more adaptable to stress, you need to build the conditions for adaptability." - Dr. Erik Korem "I want to have minimized the number of regrets I have." - Jeff Bezos "As I get older, I put a premium on my decision making." - 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 - http://link.aim7.com/adaptation-newsletterSee omnystudio.com/listener for privacy information.
#486. Election Season Survival Guide: Dr. Gail Saltz's Strategies to Stay Informed Without Losing Your Mind
Feeling tense about the current political climate and upcoming election? You're not alone. In this timely episode, psychiatrist Dr. Gail Saltz shares strategies to help you regulate your mental health amidst the divisive rhetoric and constant media coverage. Dr. Saltz explains: The toll that disturbing news visuals and messaging can take on mental wellbeing How to set healthy boundaries around media consumption to reduce anxiety The difference between normal anxiety and an anxiety disorder How anxiety disorders cause your world to shrink and the power of exposure therapy Practical tips to manage election season stress and maintain perspective If you find yourself getting wrapped up in political negativity or catastrophic thinking, tune in to learn how to protect your peace of mind while staying informed. “How Can I Help?” podcast. Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Quotable moments: "I do think that the news in general has definitely taken a toll on people's mental health at large. And I don't think it matters what side of the political spectrum you're on." - Dr. Gail Saltz "If you're really feeling plagued, try to avoid people who are big catastrophizers because they're going to stay very glued to this stuff. It might not be bringing them pleasure, but they are wrapped in it in a way that they maybe can't see their way out of." - Dr. Gail Saltz "Anxiety disorders, your world gets smaller and smaller. Which is why the treatment has to do with exposure, because the more that you do, the more you desensitize yourself to the thing that you're afraid of and you regrow your world." - Dr. Gail Saltz 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 - http://link.aim7.com/adaptation-newsletterSee omnystudio.com/listener for privacy information.
#485. Mastering the Mental Reset: Dr. Alex Auerbach's Release, Reset, & Refocus Strategy for Overcoming Pickleball Mistakes
Learn how to bounce back from mistakes and maintain a winning mindset on the pickleball court with Dr. Alex Auerbach, former Senior Director of Wellness and Development for the Toronto Raptors. In this episode, Dr. Auerbach shares his tried-and-true strategies for letting go of errors, refocusing on the present moment, and avoiding the pitfalls of over-analysis during a game. Discover how to: Give yourself permission to deal with mistakes at the appropriate time Use physical and verbal cues to consciously release errors Reset your focus and bring yourself back into the present moment Refocus your attention on what's important now (WIN) Whether you're a recreational player looking to maintain composure or a competitive athlete striving for mental resilience, Dr. Auerbach's insights will help you develop a powerful mindset for overcoming setbacks on the pickleball court. Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Get Dr. Auerbach’s Performance Newsletter & connect on X & LinkedIn Quotable moments: Very rarely should you deal with a mistake during a game. That's what film review is for. That's what after action review is for. That's what coaching is for during the game." - Dr. Alex Auerbach "If you find yourself playing a point over and over in your head, you're kicking yourself because you messed something up. That's a sign that you need practice, giving yourself permission to deal with it at an appropriate time." - Dr. Alex Auerbach 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 - http://link.aim7.com/adaptation-newsletterSee omnystudio.com/listener for privacy information.
#484. Pre-Workout & Energy Drinks, Caffeine, and Nootropics. What You Need to Know with Alan Aragon
Get the scoop on pre-workout supplements and energy drinks from expert nutrition researcher Alan Aragon. In this episode, Alan breaks down the science behind these popular products, discussing the key active ingredients, safety considerations, and how to optimize your caffeine intake for performance without going overboard. You'll also learn about the current research on nootropics and cognitive enhancers and why getting enough sleep might be the ultimate brain booster. Discover: The main active ingredient in most pre-workout supplements How to calculate your total daily caffeine intake to stay within safe limits Why energy drinks can be problematic for sleep-deprived adolescents and young adults The potential therapeutic vs. ergogenic effects of nootropics Alan's personal "pre-workout" recipe and supplement philosophy Use the code BLUEPRINT to save 20% on BUBs products. Use this link to save → BUBs Link Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Alan Aragon’s Research Review Flexible Dieting Connect with Alan on Instagram, X, or LinkedIn Quotable moments: "The main player in that ensemble [of pre-workout ingredients] is going to be caffeine." - Alan Aragon "I enjoy being able to crack jokes about the third scoop. You know, you can tell when someone's on the third scoop, they're like sort of methed out." - Alan Aragon "I think [nootropics] might better apply to people who have some degree of cognitive decline, rather than giving healthy people superhuman cognitive and neurological powers." - Alan Aragon 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 - http://link.aim7.com/adaptation-newsletterSee omnystudio.com/listener for privacy information.
#483. 3 Forces Ruining or Improving Your Life
In this episode, I examine the 3 forces that are shaping our lives and how we need to engage in “counter-formation” as described in the book “Practicing the Way” by John Mark Comer. Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Quotable moments: "Most of our reality is shaped by the narrative that's going on in our heads." - Dr. Erik Korem "Without accountability and somebody that can call you out on your stuff, you're going to be living a false narrative." - Dr. Erik Korem "The question you need to ask is, are the habits I'm engaged in forming me or really counter forming me into the person I desire to become?" - Dr. Erik Korem "We become like the people we do life with." - John Mark Comer (quoted by 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 - http://link.aim7.com/adaptation-newsletterSee omnystudio.com/listener for privacy information.
#482. Is Social Media Rewiring Our Brains? Dr. Tommy Wood Explains
Is social media harming our mental and physical health? Dr. Tommy Wood, a neuroscientist and performance consultant to world-class athletes, explores the complex effects of social media on our well-being. In this thought-provoking episode, Dr. Wood breaks down the latest research on social media's impact on mental health, particularly in adolescents. He delves into the physiological effects of social stress and isolation, drawing parallels between our ancestral past and our hyper-connected present. Learn: How social media affects adolescent mental health The physiological impact of social stress and isolation Links between social media use and immune function Strategies to safeguard yourself from negative effects Balancing the benefits and drawbacks of social platforms Check out Dr. Wood’s Newsletter Brain.Fitness Connect with Dr. Wood on Instagram or LinkedIn Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Quotable moments: "There used to be this U-shaped curve of happiness with age... But now that's kind of been lost, and adolescents are less happy than they have been two or three decades ago." - Dr. Tommy Wood "When we are socially stressed or socially isolated, you activate this evolutionarily conserved shift in the autonomic and immune systems, and then that can affect our health long-term." - Dr. Tommy Wood "When you're on social media all the time... we're constantly comparing ourselves to others and we're demoting ourselves in our head socially." - Dr. Tommy Wood "You get used to a pattern of distraction, and then you start to distract yourself, even if you're not getting that distraction coming in." - Dr. Tommy Wood 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 - http://link.aim7.com/adaptation-newsletterSee omnystudio.com/listener for privacy information.
#481. Recharge Faster: Dr. Gail Saltz's Mindfulness Tips for Making the Most of Vacation
Want to make the most of your vacation time and truly recharge? In this episode, psychiatrist Dr. Gail Saltz shares practical tips to help you get into vacation mode faster and be more present in the moment. Dr. Saltz explains: The importance of staying present for managing stress and preventing burnout Mindfulness practices that are backed by data and biology How to use your senses to absorb restorative moments on vacation Techniques to recall peaceful memories when you're in stressful situations The power of gratitude and appreciating special moments with loved ones If you struggle to unwind on vacation or find yourself missing out on meaningful experiences, tune in to learn mindfulness strategies to make the most of your time off. “How Can I Help?” podcast. Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Quotable moments: "Staying in the present helps you with anxiety. It helps you with mood. It helps you with burnout." - Dr. Gail Saltz "Let me take in photographically how this looks to me. And let me listen to how the birds sound right now. Let me smell the pine trees that I'm smelling right now. And then I take all that, and I say, this is something I'm going to use when I'm in a stressed out situation." - Dr. Gail Saltz "At the end of the day, it's pretty rare the person who has regrets that are related to 'wish I'd worked harder at work.' They're usually about relationships and feeling attended to that." - Dr. Gail Saltz 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 - http://link.aim7.com/adaptation-newsletterSee omnystudio.com/listener for privacy information.
#480. Resilience Over Optimization: Why Biohacking & Big Data Isn’t the Answer with Dr. Tommy Wood
Are wearables and health tracking apps really helping us optimize our health, or could they be causing more harm than good? Dr. Tommy Wood, a neuroscientist and performance consultant to world-class athletes, challenges common assumptions about health optimization and data-driven wellness. In this eye-opening episode, Dr. Wood shares insights from his experience in elite sports, neuroscience research, and digital health to reveal the potential downsides of our obsession with health data and optimization. He offers a more balanced approach to using technology for health improvement while avoiding common pitfalls. Learn: How wearables can negatively impact sleep and performance Why more health data doesn't necessarily lead to better outcomes How to use health tech effectively without becoming obsessed The importance of building resilience over constant optimization A smarter approach to personalized health improvement Check out Dr. Wood’s Newsletter Brain.Fitness Connect with Dr. Wood on Instagram or LinkedIn Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Quotable moments: "I literally cannot tell you the number of times where an athlete or a client has been given access to these tools and has just completely spun out from this huge amount of data that they do not understand." - Dr. Tommy Wood "More information does not drive behavior change. We need to figure out how to create scalable solutions to support behavior change." - Dr. Tommy Wood "We're trying to create this state of optimal continuously. Like, you can be optimal all day, every day. And there are a few issues with this." - Dr. Tommy Wood "What we really want is we want to be able to perform and feel good despite suboptimal conditions." - Dr. Tommy Wood 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 - http://link.aim7.com/adaptation-newsletterSee omnystudio.com/listener for privacy information.
#479. Love & Self-Control in Leadership | NBA Chaplain Malcolm Marshall Reveals the Secret Sauce
Discover the power of love in leadership with Pastor Malcolm Marshall, lead chaplain for the NBA's Houston Rockets. In this eye-opening episode, we explore the true meaning of love and its role in building strong teams and relationships. Malcolm shares his journey from a challenging childhood to becoming a multi-faceted minister and nationally known recording artist. We dive deep into the complexities of love, self-control, and effective leadership in today's world. Learn: How to define and practice love in leadership Ways to cultivate self-control as a leader The importance of self-awareness in leadership Strategies for building trust within teams How to navigate disagreements while maintaining relationships Connect with Malcolm on Instagram & X Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Quotable moments: "Love is a conscious decision to serve another person with the understanding that it may not be reciprocated." - Malcolm Marshall "Loving someone does not mean you have to agree with them." - Malcolm Marshall "Self-control is primarily rooted in our prefrontal cortex... it isn't fully developed until we're about 24 or 25 years old." - Malcolm Marshall "If you really want to cultivate greater self control as a leader, get candid with yourself and then get community around yourself." - Malcolm Marshall 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 - http://link.aim7.com/adaptation-newsletterSee omnystudio.com/listener for privacy information.
#478. How I Increased My HRV 28% in 6 months
In this episode, I share my personal journey of improving my heart rate variability (HRV) over the past six months. I reveal how my average HRV increased from 37 to 51 milliseconds and explore the unexpected factor that may have contributed to this improvement: gratitude. I discuss my morning routine, the power of thankfulness, and how being present in everyday moments has impacted my overall well-being. Drawing from scientific research and personal experience, I explain the connection between gratitude and HRV. Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Quotable moments: "The condition of your heart is going to impact your health in a very profound way." - Dr. Erik Korem "Joy is something that's internal. Happiness is something that's external." - Dr. Erik Korem "The circumstances of the day don't have to dictate my joy." - 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 - http://link.aim7.com/adaptation-newsletterSee omnystudio.com/listener for privacy information.
#477. How to Build Mental Resilience & Focus for Pickleball | Long Rallies & Tournament Play with Dr. Alex Auerbach
Learn how to maintain laser-sharp focus during long rallies on the pickleball court with Dr. Alex Auerbach, former Senior Director of Wellness and Development for the Toronto Raptors. In this episode, Dr. Auerbach shares practical strategies for staying immersed in the moment, managing fatigue, and avoiding distractions during extended points. Discover how to: Break down long rallies into manageable, moment-to-moment tasks Build physical endurance and mental resilience through training Use mindfulness practices to enhance focus and attention control Utilize external performance cues to stay locked in on the game Whether you're a beginner looking to improve your mental game or a seasoned player seeking to maintain concentration under pressure, Dr. Auerbach's insights will help you stay focused and perform your best during lengthy exchanges. Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Get Dr. Auerbach’s Performance Newsletter & connect on X & LinkedIn Quotable moments: "If you can just stay focused on hitting your best shot each time, preparing for their best shot, hitting your best shot, preparing for that, their best shot, the more that you're immersed in the moment." - Dr. Alex Auerbach "We now have tons of data that shows that mindfulness practice as little as 12 minutes a day for six to eight weeks is enough to change the physical structure of our brain and allow us to do a few things better, right?" - Dr. Alex Auerbach "At the highest levels of sport, the things that are most likely to distract you are not the crowd, but it's the internal dialogue you have about stuff that is not relevant to your performance right now." - Dr. Alex Auerbach 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 - http://link.aim7.com/adaptation-newsletterSee omnystudio.com/listener for privacy information.
#476. Exercise for Fat Loss | Cardio or Weights for Glucose Control? with Alan Aragon
Wondering how to optimize your training during a fat loss phase? Alan Aragon, one of the most influential figures in evidence-based fitness, shares his insights on the role of resistance training in preserving muscle and improving nutrient partitioning while dieting. Discover the ideal training frequency and volume to support your fat loss goals, and learn about emerging research on blood flow restriction (BFR) training for maintaining gains with lighter loads. In this episode, you'll learn: Why hypertrophy-focused training is key for keeping muscle in a deficit The optimal weekly set volume for maximizing muscle retention How resistance training trumps cardio for glucose control and nutrient partitioning Practical tips for fitting effective training into a busy schedule Alan's take on the potential of BFR training for older/injured populations Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Alan Aragon’s Research Review Flexible Dieting Connect with Alan on Instagram, X, or LinkedIn Quotable moments: "When your training is oriented towards hypertrophy, you're always going to default towards at least preserving that muscle tissue during times of deficit." - Alan Aragon "Resistance training is actually more effective for improving glucose control than aerobic training is." - Alan Aragon "If somebody can do some kind of formal physical activity at least three days a week, then it'll give them some more leeway to eat more than just their bedridden caloric intake maintenance." - Alan Aragon 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 - http://link.aim7.com/adaptation-newsletterSee omnystudio.com/listener for privacy information.