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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#459. The Best Exercise for Fighting Depression | Exercise vs SSRI & More
In this episode of The Blueprint, I dive into a fascinating systematic review and meta-analysis exploring the most effective types of exercise for treating depression and the possible mechanisms behind their benefits. With depression being a leading cause of disability worldwide, many people are seeking additional tools to manage their symptoms. Join me as I break down the findings from this comprehensive study, including: Which exercise modalities showed the most significant effects on depression severity How exercise intensity may impact the magnitude of benefits The proposed mechanisms behind exercise's mood-boosting effects How exercise compares to other interventions like cognitive behavioral therapy and SSRIs I also discuss the importance of finding an enjoyable and sustainable form of physical activity, as well as the role of exercise as part of a comprehensive mental health toolkit. If you or someone you know is struggling with depression, this episode provides valuable insights into the power of exercise as a complementary treatment option. Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Paper: *Effect of exercise for depression: systematic review and network* meta-analysis of randomised controlled trials Quotable moments: "Almost all of these modalities were found to significantly reduce depression severity compared to active controls, placebo tablets, or social support." - Dr. Erik Korem "The sheer number of trials and participants, along with the consistency of the results across different types of evidence, strongly suggests that exercise can indeed be a powerful tool for managing depression." - Dr. Erik Korem "Exercise has been shown to increase resistance to both physical and psychological stress." - Dr. Erik Korem "The best exercise is ultimately the one that you enjoy and can stick to with consistency." - 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.
#458. Acupuncture for Performance Training & Chronic Pain with Mike Guadango
Explore the world of acupuncture and pain management with renowned coach and acupuncturist Mike Guadango. In this episode, Dr. Erik Korem explores the ancient practice of acupuncture, its origins, and the science behind it. Mike shares his expertise on using acupuncture for pain management, discussing the multifactorial nature of pain and the importance of a holistic approach to treatment. Discover: The history and different sects of acupuncture How acupuncture needles enhance proprioception and manipulate fascia Mike's integrated approach to pain management and training Strategies for addressing chronic pain and acute injuries The psychological aspects of pain and the power of the mind Whether you're an athlete, coach, or simply seeking to optimize your health, this episode will provide invaluable insights into the world of acupuncture and pain management. Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Connect with Mike on his website Freak Strength, Instagram, Twitter Quotable moments: "The needles, in my opinion, are almost a way to enhance proprioception." - Mike Guadango "If anyone tells you it's anything other than guess and check, they're selling you something, they're liars because it's all it is. And my guessing is just decent. It's better. Because I've guessed a lot. I have a lot of data." - Mike Guadango "For me to get everything released, it's like onions. You need to peel layer by layer by layer." - Mike Guadango "If I can get someone from chronic pain from a six to a five in a single session, it's a huge win." - Mike Guadango 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.
#463. The Leadership Grind | Energy Management, Self-Awareness, & More with PushPress Founder Dan Uyemara
Dan Uyemura, visionary founder of PushPress, shares his raw, honest perspective on the challenges of building a company from the ground up. He details the importance of self-awareness, focusing your energy effectively, and prioritizing personal health and growth amidst the demands of leadership. Discover: How Dan uses color-coding to optimize his time and energy The evolution of Dan's fitness journey as a founder Dan's advice for maintaining mental fitness and managing uncertainty Why Dan believes being around too many "infinite possibility" thinkers can be counterproductive Learn more about PushPress Follow Dan on Instagram, Facebook, & Threads Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Quotable moments: "It was that whole process of having a new reality put upon me and processing what that reality meant, and then being pulled off the bus line and being told I was being bailed out was the turning point of my entire life." - Dan Uyemura "If you just do the right thing day in and day out, and you just don't waver from that, you will be amazed at what can happen." - Dan Uyemura "We do the right thing. We help first. We're not trying to be extractionary. We're not trying to take, you know, blindside people or, you know, take them for revenue. We provide the value. And if we do that well, we'll get paid in return." - Dan Uyemura 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.
#460. From Drug Addict to $100M CEO: Dan Uyemura's Transformational Journey
From drug addiction and facing prison to building a $100M company - Dan Uyemura's raw, honest story of turning his life around will leave you inspired. As the visionary founder of PushPress, a gym management software company, Dan shares his journey of overcoming rock bottom, channeling his obsessive nature into positive pursuits, and creating a help-first culture that drives sustainable growth. Discover: The pivotal moment that sparked Dan's transformation How fitness played a role in Dan's recovery Why Dan is passionate about helping the "little guy" succeed The power of doing the right thing day in and day out How Dan embeds core values into every aspect of his company Learn more about PushPress Follow Dan on Instagram, Facebook, & Threads Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Quotable moments: "It was that whole process of having a new reality put upon me and processing what that reality meant, and then being pulled off the bus line and being told I was being bailed out was the turning point of my entire life." - Dan Uyemura "If you just do the right thing day in and day out, and you just don't waver from that, you will be amazed at what can happen." - Dan Uyemura "We do the right thing. We help first. We're not trying to be extractionary. We're not trying to take, you know, blindside people or, you know, take them for revenue. We provide the value. And if we do that well, we'll get paid in return." - Dan Uyemura 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.
#457. Carrying on a Hero's Mission: How BUBS Naturals Honors a Fallen SEAL with Sean Lake
Discover the game-changing benefits of collagen protein for joint health, injury prevention, and overall wellness. Sean Lake, co-founder of BUBS Naturals, shares his personal journey of eliminating chronic pain and optimizing his health in his 50s by strategically supplementing with collagen. Learn the ideal dosage and timing to maximize results, and get bonus tips on staying fit and mentally sharp as a busy entrepreneur. You'll learn: How collagen supplementation can reduce joint pain and enhance mobility Collagen's effects on tendons, skin, hair and nails Ideal serving sizes and how to time doses for best results Sean's secrets to maintaining a consistent and fun fitness routine in your 50s How to develop mental fitness practices to manage stress and negative self-talk 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 Follow BUBs on Twitter, Facebook, & Instagram Quotable moments: "There's no way I'm going to market with a product, with my best friend's name on the jar, without it being the absolute best in class." - Sean Lake "I learned about NSF for sport...And everyone said, 'Hey, that's the highest standard. That's the gold.'" - Sean Lake on pursuing rigorous third-party certification "If you can pass NSF for sport certification, then you've got a great quality product." - Sean Lake "It's so worth it, man. Like when you've got that energy...to bring your A game? It's there for you." - Sean Lake on the benefits of prioritizing health through collagen and fitness 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.
#456. How to Build Unshakable Character
In this episode of The Blueprint, I dive into the critical importance of character and why it matters more than ever in today's world. Join me as I explore: Why history remembers and reveres people of great character The three key elements of developing strong character How the etymology of the word "character" relates to leaving a unique imprint If you want to strengthen your character or become a leader that others will follow, this episode is for you. Tune in to discover why character is the foundation of a life well-lived and how you can start prioritizing it today. Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Quotable moments: "Be more concerned with your character than your reputation, because your character is what you really are, while your reputation is merely what others think you are." - John Wooden "People follow character. You want to follow a leader with character." - Dr. Erik Korem "A person of character has like etching in them. It's like an imprint that can't go away. And the only way you develop that is by doing hard things and sticking to your values in the process." - Dr. Erik Korem ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://adaptation.beehiiv.com/subscribe See omnystudio.com/listener for privacy information.
#455. The "Crazy Easy" Path to Retiring in 10 Years or Less - with Ryan D Lee
Want to retire in 10 years or less? Financial expert Ryan D Lee says it's not only possible, it's "crazy easy" if you follow the right principles. In this game-changing episode, Ryan shares the two-sentence playbook for achieving financial freedom: make more than you spend and invest the difference wisely. He explains the critical difference between speculating and investing, and why positioning your money to work with economic forces like inflation can make you wealthy almost despite yourself. Discover: The simple two-sentence playbook for retiring in 10 years or less Why speculating is gambling, not investing (and how to tell the difference) How to make inflation work for you instead of against you The two ways you can fail at achieving financial freedom (and how to avoid them) Why buying and holding the right assets is the key to surprising wealth Ryan’s Webinar & Retirement Calculator: Ryan’s Retirement Calculator: Wealth Outside of Wall Street Get my weekly newsletter - Adaptation. Book Erik for your next event Start AIM7 for Free Quotable moments: "The path to financial freedom is crazy easy. It is so dang easy. It's two sentences. You want the two sentence playbook here? Yes. Okay. Here we go. It's make more than you make more than you spent. That's number one." - Ryan D Lee "If you are putting your money in something that you don't control, If you are putting your money where you're hoping that it's going to go up in value and you have no control over that outcome, you are actually not investing. You are gambling. You are speculating." - Ryan D Lee "There are financial factors inside of our economy that we just all take for granted now. These four factors are interest rates, taxes, inflation, and opportunity cost. And depending on how your money is positioned, okay, depending on where you put your money, these forces, which exist for every single person, they're either working for you or they're actually helping you get wealthy or they're working against you." - Ryan D Lee "As long as you have a principle-based approach and a good supporting financial system, and I would also say community around you, it is all – I've never seen it – it's impossible to lose. You are going to wake up 10 years from now and this is how my mentor said it, you will wake up and your wealth will surprise you." - Ryan D Lee ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://adaptation.beehiiv.com/subscribe See omnystudio.com/listener for privacy information.
#454. Collagen Protein: Skin & Joint Benefits, Protocols & More with Sean Lake
Discover the game-changing benefits of collagen protein for joint health, injury prevention and overall wellness. Sean Lake, co-founder of BUBS Naturals, shares his personal journey of eliminating chronic pain and optimizing his health in his 50s by strategically supplementing with collagen. Learn the ideal dosage and timing to maximize results, and get bonus tips on staying fit and mentally sharp as a busy entrepreneur. You'll learn: How collagen supplementation can reduce joint pain and enhance mobility Collagen's effects on tendons, skin, hair and nails Ideal serving sizes and how to time doses for best results Sean's secrets to maintaining a consistent and fun fitness routine in your 50s How to develop mental fitness practices to manage stress and negative self-talk 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 Follow BUBs on Twitter, Facebook, & Instagram Quotable moments: "I got out of bed for the first time in years, totally pain-free." - Sean Lake on the profound impact of collagen supplementation "If you supplement with collagen and you've got a good vitamin C source in your life, you are amplifying your body's production of collagen." - Sean Lake "At 53 years old, I've been doing CrossFit for 15 years. I just will cook up these ideas in my head...and I'll just make something up." - Sean Lake ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://adaptation.beehiiv.com/subscribe See omnystudio.com/listener for privacy information.
#453. The Truth About High HRV - Why Your Wearable is Getting it Wrong
Are you misinterpreting your heart rate variability (HRV) data? In this episode, I share my recent experience with HRV spikes and reveal why they might not always be a positive health indicator. Learn how to accurately interpret your HRV data and make informed decisions about your health and performance. Discover: The true meaning behind HRV spikes and drops When an HRV spike is a positive sign and when it's not How to respond to HRV spikes during stressful periods The importance of context when interpreting HRV data Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Quotable moments: "Research does suggest that high HRV is generally associated with good cardiovascular health, improved survival rates in certain patient populations, better overall health conditions, and it should be increasing over time with proper exercise and mental fitness interventions." - Dr. Erik Korem "If you looked at the wearables, the wearables were telling me, 'Eric, life is great. Go crush it.' That would be bad advice to take." - Dr. Erik Korem "The spikes are also an indicator of overtraining, overdoing it, and your body saying it's time to get a break." - Dr. Erik Korem ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://adaptation.beehiiv.com/subscribe See omnystudio.com/listener for privacy information.
#452. The Cash Flow Secret: How to Buy Back Your Life with Ryan D Lee
Are you trapped in the corporate rat race, trading your life for a paycheck? In this powerful episode, financial expert Ryan D Lee shares his personal journey of climbing the corporate ladder, only to realize he was sacrificing everything that truly mattered. After a health scare with his son and watching his retirement accounts plummet in 2008, Ryan had a wake-up call. He discovered that net worth means nothing; what matters is how much income your assets produce. Discover: Why trading your life for a paycheck is a losing game The critical mindset shift from net worth to cash flow How to determine how much income your assets need to generate Why financial freedom is a lifestyle, not a retirement destination The power of investing for consistency, predictability, and rising income streams Ryan’s Resources: Wealth Outside of Wall Street Book Erik for your next event Get my weekly newsletter - Adaptation. Start AIM7 for Free Quotable moments: "I realized at this moment, after my 401k dropped like a rock, I was left with about 28,000 in my account. And I did contemplate quitting at that moment because I didn't want to be on the road. I didn't want to live in a different state than my family. I wanted to be that husband that I kept telling myself one day I'll become." - Ryan D Lee "My net worth means nothing. What actually matters is how much income my assets produce. I only owned four months of my time after five years in the corporate world." - Ryan D Lee "If that's true, then the objective of savings is to understand money enough to buy our life, i.e., our time back." - Ryan D Lee "I believe financial freedom – it's a lifestyle. It's not a destination like retirement. It's a lifestyle." - Ryan D Lee ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://adaptation.beehiiv.com/subscribe See omnystudio.com/listener for privacy information.
#451. The Science of Grit: How to Stay Resilient Through Setbacks with Dr. Todd Kashdan
How do you stay committed to a meaningful goal when faced with painful setbacks and obstacles? In this deeply personal and insightful episode, Dr. Todd Kashdan, a world-renowned psychology professor and author, shares science-backed strategies for cultivating resilience and grit. Drawing on his pioneering research on well-being and psychological flexibility, Dr. Kashdan explains how we can "edit our life narratives" to reframe adversity, reconnect with our purpose, and keep moving forward. He also reveals the hidden levels of personality that shape our motivations and offers practical tips for harnessing them to achieve our aims. Learn: The evolutionary "basement" of personality and how it influences behavior How personal projects and life stories add deeper layers to our identities Why highlighting your "why" and support network is key to overcoming setbacks How to view challenges as "just a couple of pages in Chapter 3" of your story The power of personal narratives in fueling motivation and resilience If you've ever struggled to stay the course when things get tough, this episode will give you a rich toolkit of ideas and practices to keep moving forward with passion and purpose. Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Connect with Todd on his website, LinkedIn, Instagram Get Todd’s book The Art of Insubordination: How to Dissent & Defy Effectively Quotable moments: "The best way to get over setbacks and obstacles on our journey to get to these purposes in life is to really edit the narrative to see. That we're not at the end, we're not in the beginning, and that this is a journey of us." - Dr. Todd Kashdan "Think of your story about what you want to highlight in terms of what pushes you, what motivates you, who do you care about, who are your role models, who are the people that you want to impress, and then you want people to be proud of you for and make sure that those people are emphasized because those archetypal characters in a story." - Dr. Todd Kashdan "As you highlight what you're grateful for, as you highlight the people that you want to be, you want to make proud as you highlight, like what your end objective is, why the sweat, blood and tears is worth it. And think about it in story form. It's much easier to view difficulties as this is just a couple of pages in chapter three..." - Dr. Todd Kashdan ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://adaptation.beehiiv.com/subscribe See omnystudio.com/listener for privacy information.
#450. Is Intermittent Fasting the Secret to Stable Blood Sugar Levels?
Can combining early time-restricted eating with daily caloric restriction supercharge your blood sugar control? In this episode, I dive into a recent study by Zaman and colleagues that compared the effects of early time-restricted eating + calorie restriction & calorie restriction alone on continuous glucose levels in obese adults. The findings may surprise you and reshape your approach to optimizing metabolic health. Discover: The critical importance of maintaining stable blood glucose levels Surprising results on the impact of adding eTRE to DCR Key factors to focus on for improving blood sugar control Insights on the role of calorie restriction and weight loss Practical tips for finding a sustainable approach that works for you Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Paper: The effects of early time restricted eating plus daily caloric restriction compared to daily caloric restriction alone on continuous glucose levels Quotable moments: "Maintaining a stable blood glucose level is critical for your heart and vascular system. It prevents nerve damage, vision problems, and chronically elevated blood sugar can negatively impact brain function, crush your energy levels, and make you really moody." - Dr. Erik Korem "When the researchers analyzed the data, they found there were no significant differences between the two groups in terms of changes in average glucose levels, glucose variability, or insulin sensitivity over 12 weeks." - Dr. Erik Korem "If you need to lose weight, start with a calorie deficit. And then if eating in a condensed timeframe helps you control your appetite, helps you put some guardrails up, or helps with not having low HRV at night and having an elevated heart rate, then do it." - Dr. Erik Korem ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://adaptation.beehiiv.com/subscribeSee omnystudio.com/listener for privacy information.
#449. Savers Are Losers: Why the Retirement Model is Broken with Ryan D. Lee
Is your retirement plan setting you up for failure? In this eye-opening episode, financial expert Ryan D Lee reveals the harsh truth about traditional retirement planning and why it's not working for most people. Ryan shares his personal journey of following all the rules, only to watch his retirement accounts get cut in half during the 2008 financial crisis. He explains how the current system is stacked against you and why "savers are losers" in today's economy. Discover: Why the traditional retirement plan is failing most people The biggest risk you face in uncertain economic times How to determine how much money you really need to retire Why playing the "average" game won't lead to above-average results The crucial question you must answer before taking money out of your portfolio Ryan’s Retirement Calculator: Wealth Outside of Wall Street Get my weekly newsletter - Adaptation. Start AIM7 for Free Quotable moments: "Today, 71 percent of people who are saving for the future, this idea of retirement, they're using the markets. And if we just zoom back a little bit, over the last 20 plus years, the market has basically been flat." - Ryan D Lee "When you're saving into a vehicle, when you're saving into a system that by default is stacked against you, you're inevitably putting yourself in a game that you cannot win." - Ryan D Lee "According to the New York Times, 49 percent of the coveted middle class – these are the people that likely have done everything right – 49 percent of them are on pace to retire not just a little bit less off than they started off with. They are at on pace to retire at or near poverty." - Ryan D Lee ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://adaptation.beehiiv.com/subscribe See omnystudio.com/listener for privacy information.
#448. The Science of Changing Minds with Dr. Todd Kashdan
Podcast Description: Discover the art and science of crafting messages that change minds with Dr. Todd Kashdan, a world-renowned psychology professor and persuasion expert. In this episode, Dr. Kashdan shares evidence-based strategies for creating compelling arguments, even when you lack formal authority. Learn how to frame your ideas in terms of aspirational visions, anticipate objections, and leverage social capital to amplify your impact. Drawing on real-world examples and cutting-edge research, Dr. Kashdan reveals the key principles behind effective communication and influence. Learn: Why approach-oriented messages are more persuasive than avoidance-oriented ones How to demonstrate "skin in the game" to build credibility The importance of acknowledging short-term costs before long-term benefits When to use a two-way message versus a one-sided argument How to find the right messenger to champion your ideas Whether you're an innovator challenging the status quo or a leader seeking to drive change, this episode will equip you with the tools to craft messages that resonate and inspire action. Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Connect with Todd on his website, LinkedIn, Instagram Get Todd’s book The Art of Insubordination: How to Dissent & Defy Effectively Quotable moments: "Approach oriented messages are much more effective than avoidance oriented messages." - Dr. Todd Kashdan "One thing you want to do is point out how much skin you have in the game. So you might've done this, but one way of doing this is like, listen, we'll do this at cost. I believe in this product." - Dr. Todd Kashdan "You want to point out that their short term costs costs before they point it out. And so this is the thing like we all wish we knew that when we were, you know, you're basically the innovator archetype in terms of creating this new technology for this, For this entire discipline, so you want it, you want to say up front. This is, there is a trade off for everything..." - Dr. Todd Kashdan "The best way for your idea to get some merit is let let it be amplified by someone that's more socially attractive than you. And I'm using that word strategically, socially attractive. It could be physical. It could be their kind. It could be their wise, their intelligent." - Dr. Todd Kashdan ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://adaptation.beehiiv.com/subscribe See omnystudio.com/listener for privacy information.
#447. Breakfast Protein: The Secret to Unlocking Your Muscle Gains?
Could your breakfast be the key to unlocking your muscle-building potential? In this episode, I dive into a 2024 scoping review by Kang and colleagues that investigates the relationship between protein intake during breakfast and its effects on muscle mass and strength in adults. Learn: The role of dietary protein in maintaining muscle health Surprising findings on the link between breakfast protein and muscle mass Mixed results on the impact of high-protein breakfasts on muscle strength Importance of protein quality and type in addition to quantity Practical tips for optimizing your protein intake and gains Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Quotable moments: "Dietary protein plays a critical role in maintaining muscle health, especially as we age." - Dr. Erik Korem "The review consisted of 15 studies, a mix of cross-sectional, longitudinal, and randomized control trials published between 2014 and 2023. So this is a pretty recent look at the literature." - Dr. Erik Korem "It seems clear that there's a beneficial association between a higher protein intake at breakfast and improved muscle mass, but the effects on muscle strength are a bit less definitive." - 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.