The BluePrint with Dr. Erik Korem
High Performance Consulting
The BluePrint Podcast is for go-getters and high achievers who crave practical strategies to elevate their health, well-being, and performance. Host Dr. Erik Korem delivers bite-sized, science-backed tactics to optimize your busy life and help you excel in all areas. Whether climbing the corporate ladder or managing a hectic household, this show equips you with the tools to thrive.
Oh, and we also talk about pickleball!
Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss actionable science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself.
Dr. Erik Korem is a high-performance pioneer on a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life. Over a decade ago, he introduced sports science and athlete tracking technologies to collegiate and professional (NFL) football 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. He is also the Founder and CEO of AIM7, the first pickleball health and performance app designed to prevent pain and injury and elevate performance.
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/
QUOTES
“The key is using stress and adapting to it and improving. 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
"Attention is the currency of performance." - Dr. Peter Haberl
“That’s what I’ve discovered in the lives of brilliant, prolific, healthy creatives, is that they have networks of people they leverage in the course of their work. That they learn from, that they were challenged by, that they gave great insight and purview into their own life and work, in such a way that they were able to receive feedback that helped them get better at what they do.” - Todd Henry
"Restful and fulfilling sleep enables you to grow, adapt, and thrive. It creates the conditions for adaptation, so you can pursue audacious goals and thrive in uncertainty." - Dr. Erik Korem
"Most exercise programs fail, not because the reps and sets are poorly designed, but because the program doesn't adjust for how much stress your body can adapt to that day!. That's why Dr. Chris Morris' research and practical application of fluid periodization is the key for unlocking your performance potential." - Dr. Erik Korem
Oh, and we also talk about pickleball!
Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss actionable science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself.
Dr. Erik Korem is a high-performance pioneer on a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life. Over a decade ago, he introduced sports science and athlete tracking technologies to collegiate and professional (NFL) football 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. He is also the Founder and CEO of AIM7, the first pickleball health and performance app designed to prevent pain and injury and elevate performance.
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/
QUOTES
“The key is using stress and adapting to it and improving. 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
"Attention is the currency of performance." - Dr. Peter Haberl
“That’s what I’ve discovered in the lives of brilliant, prolific, healthy creatives, is that they have networks of people they leverage in the course of their work. That they learn from, that they were challenged by, that they gave great insight and purview into their own life and work, in such a way that they were able to receive feedback that helped them get better at what they do.” - Todd Henry
"Restful and fulfilling sleep enables you to grow, adapt, and thrive. It creates the conditions for adaptation, so you can pursue audacious goals and thrive in uncertainty." - Dr. Erik Korem
"Most exercise programs fail, not because the reps and sets are poorly designed, but because the program doesn't adjust for how much stress your body can adapt to that day!. That's why Dr. Chris Morris' research and practical application of fluid periodization is the key for unlocking your performance potential." - Dr. Erik Korem
Episodes
Mentioned books
Sep 13, 2024 • 22min
#508. The Counterintuitive Way to Lead (It's Not What You Think) & Why Being the Smartest Person in the Room Will Destroy Your Team with Steven Webster
Steven Webster, CEO & Founder of ASENSEI and a martial arts enthusiast, shares game-changing insights on leadership. He discusses how principles like 'shuhari' from martial arts can drive innovation in business. Dive into the importance of storytelling and asking 'beautiful questions' to foster team engagement. Webster also reveals the challenges of transitioning from startups to corporate environments, highlighting the need for alignment with company vision and the value of a cohesive team in achieving success.
Sep 11, 2024 • 6min
#507. The 5:1 Formula for Building Winning Pickleball Team Dynamics with Dr. Alex Auerbach
Dr. Alex Auerbach, former Senior Director of Wellness and Development for the Toronto Raptors, reveals strategies for building strong team dynamics on the pickleball court. He emphasizes the transformative power of a 5:1 ratio of praise over criticism to enhance performance. Auerbach discusses understanding partner motivations and creating personalized routines to reset after mistakes. His insights will help both casual players and competitive teams develop a supportive environment and improve their game together.
Sep 9, 2024 • 13min
#506. Stop Stress Eating: Foods that Reduce Anxiety & the Super Food Myths with Dr. Willliam Li
Dr. William Li, a bestselling author and pioneering nutrition researcher, discusses how food can combat stress and disease. He shares his journey from traditional medicine to diet as a treatment. Discover how green tea and tree nuts lower stress hormones and promote relaxation. Dr. Li emphasizes the importance of personalized nutrition over generic diets, explaining how dietary fiber supports gut health and inflammation. Uncover the profound connection between what you eat and your mental well-being.
Sep 6, 2024 • 26min
#505. Gut Health & Probiotic Strains You Need to Thrive | GLP-1 Probiotics | Metabolic Health & More with Colleen Cutcliffe, PhD
Dr. Colleen Cutcliffe, a biochemistry expert with over 25 years of experience and CEO of Pendulum, dives into gut health's vital role in overall well-being. She discusses how our microbiome changes over time and its surprising link to mood. The importance of diversity in gut bacteria and the specific strain, Akkermansia muciniphila, is highlighted for maintaining gut lining and metabolism. Colleen also tackles the impact of antibiotics on gut health and reveals how probiotics could aid in diabetes management and blood sugar control.
Sep 4, 2024 • 5min
#504. The #1 Factor That Will Determine Your Success: Why Talent Isn't Enough
Explore the transformative concept of grit and how it reshapes the path to success. Discover why talent alone isn't enough and how effort escalates talent into skill. Delve into a powerful two-part formula linking skill to achievement through sustained effort. Learn the critical importance of evaluating hard work over innate ability when building high-performing teams. Whether for personal growth or leadership, this discussion provides actionable insights to maximize potential and foster a culture of grit.
Sep 2, 2024 • 16min
#503. The Power of Asking "What Else?” & How You Can Be More Brave with Ruth Pearce
Ruth Pearce, an expert in resilience and personal growth, shares her inspiring journey from burnout to breakthrough. She discusses the transformative power of hope, strength, and bravery, emphasizing that hope is an active choice. Ruth encourages embracing curiosity as a means to expand possibilities and tackle life’s challenges. Listeners learn practical techniques to cultivate bravery in daily life and the importance of understanding their unique strengths. Her insights empower everyone to create a meaningful life despite obstacles.
Aug 30, 2024 • 9min
#502. Blood Flow Restriction to Enhance Cognitive Function with Steven Borden
Discover how Blood Flow Restriction (BFR) might not only enhance your physical performance but also boost cognitive performance with Steven Borden. Steven, the General Manager of SAGA, dives into the fascinating world of lactate and its role in cognitive function. Learn how BFR training can potentially improve short-term cognitive performance and contribute to long-term brain health. This episode bridges the gap between cutting-edge exercise science and practical, everyday applications. Learn: The link between BFR training and increased lactate production How lactate acts as "brain fuel" and its cognitive benefits Practical ways to incorporate BFR for cognitive enhancement The potential long-term brain health benefits of BFR training Why BFR might be a valuable tool for both body and mind optimization 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 Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Quotable moments: "We see like three to six fold increases in lactate from BFR versus non BFR, intensity equated sessions. And so you get this massive dump of lactate." - Steven Borden "In general, like you're just sharper for the next couple of hours, but maybe more importantly, over the next few decades, you're helping the health of your brain." - Steven Borden "I think I don't want people to think that they have to have this optimal scenario to live and to thrive. We have most of what we need with food, basic exercise, sleep, community, et cetera." - Dr. Erik Korem "There are some tools that modern science is giving us that we should definitely consider. And I really think as long as you don't have any contraindications, this is something that you should be using." - 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.
Aug 28, 2024 • 8min
#501. Maximize Fat Loss, Minimize Soreness: Total Body or Split Routine for Fat Loss?
In this episode of The BluePrint, I dive into a recent study that challenges conventional wisdom about resistance training for fat loss. Is a full-body workout really more effective than the classic split routine? I break down the research and share practical insights you can apply to your fitness regimen. Learn: How full-body routines impact fat loss compared to split routines The unexpected connection between workout type and muscle soreness Why training frequency matters for fat loss and overall fitness How to structure your workouts for optimal fat-burning results The role of exercise volume in driving fat loss I explore the study's findings on energy expenditure, muscle soreness, and training volume and discuss how these factors contribute to fat loss. Whether you're a fitness enthusiast or just starting your weight loss journey, this episode offers valuable insights to help you optimize your workout routine for maximum fat-burning potential. Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Quotable moments: "The full body routine led to significantly greater reductions in whole body and regional fat mass compared to the split routine." - Dr. Erik Korem "By engaging every muscle group multiple times a week, the full body routine may have increased post-exercise oxygen consumption, which leads to higher overall caloric expenditure." - Dr. Erik Korem "If fat loss is your primary goal, aim for high frequency and the appropriate intensity. Try to hit each major muscle group two to three times per week." - Dr. Erik Korem "Don't neglect recovery, even though the full body group experienced less delayed onset muscle soreness, recovery is critical if you want to grow." - 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.
Aug 26, 2024 • 15min
#500. 4 Keys to Doing Great Work | How to Find the Next Big Idea: Insights from Paul Graham
In this milestone 500th episode of The BluePrint, I dive into the essence of doing great work, inspired by Paul Graham's insightful essay. As the founder of Y Combinator, Graham's perspective on innovation and success is unparalleled. I break down the key factors that lead to exceptional achievements and share practical advice on finding your path to greatness. In this episode, you'll learn: The four crucial factors that contribute to doing great work How to identify and nurture your natural abilities and interests Strategies for pushing through challenges and maintaining morale Why curiosity is the secret ingredient to innovation and discovery The power of successive versions in creating something extraordinary Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Paul Graham’s Essay: How to Do Great Work Quotable moments: "When you're working on something you're genuinely interested in, the effort often feels less burdensome." - Dr. Erik Korem "Your path to great work isn't a straight line. It's more like depth first search." - Dr. Erik Korem "When an idea seems simultaneously novel and obvious, it's probably a good one." - Paul Graham (quoted by Dr. Erik Korem) "Husband your morale. It's the basis of everything." - Paul Graham (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.
Aug 23, 2024 • 12min
#499. The Hidden Superpower You're Ignoring (And How to Use It) with Ruth Pearce
Discover a powerful framework for building resilience and flourishing in life with Ruth Pearce. Ruth shares her journey from burnout to breakthrough, revealing how hope, strengths, bravery, and curiosity can transform your approach to challenges. In this episode, you'll learn: What it truly means to flourish in life How to reframe hope as an active force for change Ways to identify and leverage your unique character strengths Techniques for cultivating bravery in everyday situations The role of curiosity in personal growth and resilience Ruth's insights will empower you to get out of your own way and create a more meaningful life, no matter what obstacles you face. Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free #483. 3 Forces Ruining or Improving Your Life Connect with Ruth on LinkedIn Buy: be hopeful, be strong, be brave, be curious Quotable moments: "People typically are not particularly aware of what makes them them, what makes them special." - Ruth Pearce "We can actually create a space where people's strengths that aren't necessarily our top strengths come together." - Ruth Pearce "We tend to assume that the things are best about us are landing really, really well. Not always the case." - Ruth Pearce "Your strengths are the sails catching the wind. And every boat has a hull... and that's your weaknesses." - Ruth Pearce (paraphrasing Robert Biswas-Diener) 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-newsletter See omnystudio.com/listener for privacy information.
