The BluePrint with Dr. Erik Korem

In this episode, I dive into a fascinating study that reveals a hidden but obvious tactic for improving creativity and enjoyment in your day to day experiences.

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Paper: Thinking about thinking: People underestimate how enjoyable and engaging just waiting is

 

 

Quotable moments:

"Boredom can lead to increased creativity, particularly in tasks that involve daydreaming and mind wandering." - Dr. Erik Korem

"Boredom may serve as a regulatory psychological state that promotes personal growth and the construction of a meaningful life." - Dr. Erik Korem

"By cultivating a greater appreciation of the power of your own mind, you can tap into a valuable source of enjoyment, engagement, and well being." - 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-newsletter

See omnystudio.com/listener for privacy information.

Want to know the secret to a truly stress-relieving vacation? In this episode, I dive into fascinating new research that reveals the number one vacation spot for unwinding and recharging. You might be surprised by what the data shows!

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Quotable moments:

"The researchers found that the expansiveness of water also played a role in its stress reducing effects." - Dr. Erik Korem

"If you're looking to maximize relaxation on your next vacation, consider finding opportunities to view water like a lake, an ocean, a river, or even your swimming pool." - Dr. Erik Korem

"Take a long stroll next to a Creek or spend time in a park where the pond could provide some much needed stress relief." - 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-newsletter

See omnystudio.com/listener for privacy information.

Discover powerful strategies to stay calm under pressure 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 proven techniques used by elite athletes to manage nerves and maintain focus in high-stakes pickleball tournaments.

 

Learn how to:

• Reframe nerves as excitement and fuel for your pickleball performance
• Use breathing techniques to regulate your nervous system during intense rallies
• Keep a balanced perspective during critical moments of the game
• Practice and simulate pressure scenarios for better preparation on the court

 

Whether you're a competitive pickleball player or just looking to improve your mental game, Dr. Auerbach's insights will help you develop a winning mindset.

 

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Get Dr. Auerbach’s Performance Newsletter & connect on X & LinkedIn

 

Quotable moments:

"These nerves are a sign that you care. You're ready to go. And if you can shift your psychology to that challenge appraisal, all of a sudden that physiology is going to start working in your favor." - Dr. Alex Auerbach

"The better your practice represents the actual conditions of competition, the more likely your skill is to transfer from practice to the game." - Dr. Alex Auerbach

"If you prepare well and you do the little things right to get there, you know, you stay focused, you work on your goals, all those things, confidence can kind of build that way." - 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-newsletter

See omnystudio.com/listener for privacy information.

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

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Book Erik for your next event

Start AIM7 for Free

Quotable moments:

"I'm a first time founder. So every day that this company proceeds is the furthest I've ever been into a company. So I think, I think having self awareness is the biggest thing." - Dan Uyemura

"I need to prioritize myself and my health is the centerpiece of that - mental, physical, spiritual." - Dan Uyemura

"The programs probably knocked all that out of me. You know, addiction recovery programs are just basically like anything you have, you don't have control over - not worth your time, just control the stuff you can control." - 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-newsletter

See omnystudio.com/listener for privacy information.

In this episode of The BluePrint, I dive into a comprehensive research article that tackles the most common questions and misconceptions surrounding protein supplementation. As protein consumption is crucial for overall health and well-being, I break down the scientific evidence to help you optimize your intake for better results.

Discover:

• Why high protein intake isn't harmful to healthy kidneys
• The truth about protein and body fat
• How vegans and vegetarians can meet their protein needs
• The importance of total daily protein intake over timing
• Optimal protein ranges for exercising individuals
• The role of protein supplements in boosting intake

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Book Erik for your next event

Start AIM7 for Free

Quotable moments:

"Unless you have a preexisting kidney condition, there is no need to worry about your protein intake damaging your kidneys."

"In exercise trained men and women, high protein diets have either a neutral effect or may actually promote fat loss."

"As long as you're hitting your daily protein targets and spreading your intake out throughout the day, you'll be well positioned to support muscle growth and recovery."

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.

Is it possible to build speed in the weight room?

In this episode of The BluePrint, Dr. Erik Korem and Mike dive deep into the multifactorial approach to speed training, discussing how to tailor programs to individual athletes' needs and goals. Mike shares his insights on the importance of general strength, specific exercises, and the role of velocity-based training in enhancing speed.

Discover:

• How to determine the best approach for each athlete
• The importance of building a strong foundation through general strength
• Specific exercises to enhance speed, such as med ball throws and belt squats
• Velocity-based training metrics and progressions for optimal results
• Mike's top three recommendations for parents with kids in youth sports

Whether you're a coach, athlete, or parent, this episode will provide you with valuable insights and practical strategies to take your speed training to the next level.

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:

"If you're meant to be, you're going to, you're likely going to be. So just stay out of your way. Make sure you're not doing things to hurt someone, build a good foundation." - Mike Guadango

"Don't stop playing a lot of sports is number one, stop specializing. Early specialization is absolutely the key to become as great as you possibly can in the shortest amount of time, but it limits the height of the apex." - Mike Guadango

"These kids need sleep. They have so much on their plate, especially now with school and all the drama with social media. They need grace. They need time to recover and they need nutrition." - 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-newsletter

See omnystudio.com/listener for privacy information.

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-newsletter

See omnystudio.com/listener for privacy information.

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.

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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:

1. "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-newsletter

See omnystudio.com/listener for privacy information.

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-newsletter

See omnystudio.com/listener for privacy information.

PushPress founder Dan Uyemura shares his raw, honest take on the unglamorous reality of entrepreneurship, the importance of self-awareness, and prioritizing health amidst the demands of leadership.