The BluePrint with Dr. Erik Korem

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

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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 - http://link.aim7.com/adaptation-newsletter

See omnystudio.com/listener for privacy information.

Diet drinks vs water for weight loss: which is better? In this episode, Dr. Erik Korem dives into a groundbreaking 2023 study by Harold and colleagues that investigated the impact of diet beverages and water on weight management over 52 weeks.

The randomized controlled trial, published in the prestigious journal Nature, yielded surprising results that challenge common misconceptions about diet drinks.

Discover:

• Which is superior - water or diet soda?
• Surprising improvements in body composition and health markers
• The role of compliance and behavioral support in successful weight management
• Key takeaways for incorporating beverages into a balanced diet
• Importance of personalized approaches aligned with individual goals and preferences

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Paper: Non-nutritive sweetened beverages versus water after a 52-week weight management programme: a randomised controlled trial

 

Quotable moments:

"As someone who's always striving to bring you the most up-to-date, evidence-based information, I couldn't resist sharing the findings of this fascinating study." - Dr. Erik Korem

"Both groups experienced significant weight loss, with the diet drinks group seeing a slightly greater reduction across 52 weeks." - Dr. Erik Korem

"The results suggest that incorporating diet drinks in moderation as part of a balanced diet based on whole foods can support successful weight management and even lead to improvements in some health markers." - 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.

Unlock the hidden power of principled insubordination with Dr. Todd Kashdan, a world-renowned psychology professor and bestselling author. In this episode, Dr. Kashdan reveals how embracing dissent and defiance can lead to groundbreaking innovations and positive change. Discover the key strategies for expressing unpopular but important ideas effectively, and learn how to distinguish between principled and destructive forms of disagreement. Dr. Kashdan also delves into the four archetypes of insubordination and shares fascinating insights on the role of courage in speaking up against the status quo.

Learn:

• How to express dissent while maintaining group commitment
• The equation for principled insubordination
• Four archetypes of insubordination and their characteristics
• Strategies for managing fear and increasing willingness to act

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:

"As soon as you get more than 80 percent likeability in your Amazon rankings for your book or your for your CD or for, you know, for your podcast or your movie, I would say you probably didn't push the envelope enough, especially when it's art and science and athletics." - Dr. Todd Kashdan

"Courage can be thought of as the willingness to take action despite the presence of fear. So fear is the denominator and the willingness to act is the numerator." - Dr. Todd

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.

Carbs: friend or foe?

The debate between low-carb and high-carb diets for optimizing body composition and strength gains has raged on for years. In this episode, Dr. Erik Korem dives into a fascinating 2024 study by Kruszewski and colleagues that compared the effects of high-carb, low-fat, and low-carb, high-fat diets on body composition and maximal strength in resistance-trained men over 15 weeks.

The results may surprise you.

Learn:

• Which group saw greater decreases in body weight and fat mass
• The diet that outperformed for muscle hypertrophy and strength
• Limitations of the study's body composition assessment method
• Key takeaways for optimizing your diet based on your goals

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Book Erik for your next event

Start AIM7 for Free

Paper: Effectiveness of high-fat and high-carbohydrate diets on body composition and maximal strength after 15 weeks of resistance training

Quotable moments:

"Proponents of low-carb diets often argue that cutting carbs is the key to maximizing fat loss and even muscle gains, while high-carb advocates emphasize the importance of carbohydrates for fueling intense training sessions and promoting muscle growth." - Dr. Erik Korem

"If your primary goal is to maximize muscle growth and strength gains, this study suggests that a higher-carb, lower-fat diet may be the way to go." - Dr. Erik Korem

"Ultimately, the best diet for you depends on your individual goals, dietary preferences, and sustainability." - 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.

Dr. Erik Korem reviews a 2024 study comparing low-carb vs high-carb diets for optimizing body composition & strength, discussing results, limitations & how to personalize your approach.

Unlock the secrets to focus and high performance with professional pickleball player Zane Navratil. In this episode, Zane shares his insights on staying dialed in during long tournaments, maintaining focus in the face of distractions, and processing wins and losses to continuously improve.

Discover how meditation, breathwork, and anchoring techniques can help you achieve a flow state and perform at your best. Zane also delves into the stages of leanring and the importance of a growth mindset in overcoming challenges and reaching new heights.

Learn:

• How top athletes maintain focus and perform consistently at a high level
• Techniques like meditation and breath work to quiet the mind and stay in the present
• The four levels of competence and how to progress through them
• The power of anchoring techniques to separate one point from the next
• Why a growth mindset is essential for long-term improvement and success

Get my weekly newsletter - Adaptation

Book Erik for your next event

Start AIM7 for Free

Connect with Zane: Website, Instagram, YouTube, Facebook, TikTok

Quotable moments:

"When you're on the pickleball court, to get into that sort of flow state, you almost want to distract yourself." - Zane Navratil

"My body knows what's happening. I've played enough. Like I said, unconscious competence, where my brain is actually going to interfere with things." - Zane Navratil

"I take a split second to push the last point out of my mind and focus in on the next point." - Zane Navratil

"Out of losses comes the opportunity to improve something." - Zane Navratil

ABOUT THE BLUEPRINT PODCAST:

The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals.   Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself.

On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense.

Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery.

SUPPORT & CONNECT

Instagram - https://www.instagram.com/erikkorem/

Twitter - https://twitter.com/ErikKorem

LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/

Facebook - https://www.facebook.com/erikkorem

Website - https://www.erikkorem.com/

Newsletter - https://erikkoremhpcoach.activehosted.com/f

 

See omnystudio.com/listener for privacy information.

Are you ready to take the leap from team member to leader?

In this episode, Donnie Maib, a seasoned director with over 13 years of experience at the University of Texas, shares his insights on preparing for leadership roles and thriving in the future of work.

Donnie reveals the one leadership skill that will make or break your career. If you don’t do this now, trust me, you will struggle!

He also shares his top five book recommendations for aspiring leaders and emphasizes the power of listening and genuine human connection.

Whether you're an aspiring leader or looking to enhance your current leadership skills, Donnie's wisdom will provide you with a roadmap for success. Tune in now to elevate your leadership game!

Get my weekly newsletter - Adaptation

Book Erik for your next event

Start AIM7 for Free

Get a copy of Donnie’s new book: The Secret Sauce of Leadership

Quotable moments:

"You gotta start thinking like a leader way before the position even appears." - Donnie Maib

"The more I do this, I think it's so simple, Eric. You've really just got to sit down and listen to people. I have found out as I've gotten older, I do a lot less talking and a lot more just listening." - Donnie Maib

"We're really moving to a team-based model. I think what we're gonna need in the future, because I've already seen it here, the really good organizations can move really fast." - Donnie Maib

"It's going to be a unique blend of people that are highly skilled and trained, but it's all about the win. It's not about their ego or their, you know, them being out front and getting all the likes and comments." - Donnie Maib

ABOUT THE BLUEPRINT PODCAST:

The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals.   Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself.

On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense.

Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery.

SUPPORT & CONNECT

Instagram - https://www.instagram.com/erikkorem/

Twitter - https://twitter.com/ErikKorem

LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/

Facebook - https://www.facebook.com/erikkorem

Website - https://www.erikkorem.com/

Newsletter - https://erikkoremhpcoach.activehosted.com/f

 

See omnystudio.com/listener for privacy information.

When life's trials hit, do you find yourself overwhelmed and drained? In this episode, I share the key to enduring through difficult situations: the right kind of hope. Discover the profound wisdom of the Stockdale Paradox, which reveals how you can persevere through the most difficult kinds of trials.

Get my weekly newsletter - Adaptation

Book Erik for your next event

Start AIM7 for Free

Quotable moments:

"When you are imprisoned by great difficulty, you must on one hand never lose the unwavering faith that you will find a way to prevail in the end. While at the same time having the discipline to confront the most brutal facts of your current reality, whatever they might be." - Admiral Jim Stockdale

"You need to face the facts and never lose the faith and just keep taking the next step." - Dr. Erik Korem

"Thriving sometimes is just taking the next step. It doesn't mean that you're just crushing life and that, you know, we don't have to walk around like everything's perfect all the time." - 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.

Discover the story behind pickleball's explosive growth with Zane Navratil, a professional player and renowned coach.

In this episode, Zane shares his journey from high school tennis champion to becoming a top-ranked pickleball pro, revealing the addictive elements that make this sport so appealing to players of all ages.

With his unique blend of competitive drive and engaging personality, Zane offers valuable insights into the future of pickleball and the importance of discipline in achieving success both on and off the court.

Learn:

• Why the social aspect and adrenaline rush make pickleball so addictive
• How pickleball is poised to become a high school and collegiate sport
• The potential for pickleball to become an Olympic sport in the future
• Zane's journey from accountant to professional pickleball player
• The power of discipline and how it can lead to a more stress-free life

 

Get my weekly newsletter - Adaptation

Book Erik for your next event

Start AIM7 for Free

Connect with Zane: Website, Instagram, YouTube, Facebook, TikTok

Paper: Inactivity Causes Resistance to Improvements in Metabolism After Exercise

Quotable moments:

"I think the reason why it's so addicting is the social element of it. You're 14 feet away. So for somebody like me who likes to talk a little smack, opponents can always hear me." - Zane Navratil

"I think that the future of the sport is this is going to take over as a high school and collegiate sport. I think that's the near future." - Zane Navratil

"Discipline is freedom. If you're disciplined enough to get the things done that you need to get done, the rest of your day is free." - Zane Navratil

"I like to put everything down in a spreadsheet so that it doesn't live in my head." - Zane Navratil

ABOUT THE BLUEPRINT PODCAST:

The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals.   Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself.

On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense.

Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery.

SUPPORT & CONNECT

Instagram - https://www.instagram.com/erikkorem/

Twitter - https://twitter.com/ErikKorem

LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/

Facebook - https://www.facebook.com/erikkorem

Website - https://www.erikkorem.com/

Newsletter - https://erikkoremhpcoach.activehosted.com/f

See omnystudio.com/listener for privacy information.

Are expensive blood tests useful or are they a racket for making money?

Board-certified physician Dr. Leland Stillman shares when to get tested, which markers matter most, and how to understand results in context. With 13+ years of clinical experience, he reveals common mistakes that lead to misdiagnoses and unnecessary treatments.

Learn simple at-home steps to optimize hormones, lower disease risk, and increase vitality before considering medications. Discover Dr. Stillman’s framework for using labs to create positive momentum, not anxiety.

In this episode, you’ll learn:

• The biggest mistake uninformed patients make with testing
• Dr. Stillman’s essential baseline labs and why
• How to interpret hormone panels (and why levels fluctuate)
• Surprising impacts of iron overload and heavy metal toxicity
• Sustainable ways to improve health before taking pharmaceuticals

Get my weekly newsletter - Adaptation

Start AIM7 for Free

Book Erik to speak to your organization.

Follow Dr. Stillman on Instagram, X, Facebook, or YouTube

Work with Dr. Stillman - Stillman Wellness

 

Quotable moments:

The biggest waste of time is to get labs when you haven't already dialed in your lifestyle and your diet." - Dr. Leland Stillman

"I like to look at a DHEA level, DHEA sulfate...it's a good marker for the physiologic reserve of the organism." - Dr. Leland Stillman

"There's 3 to 5 grams of iron in the average adult human...it's your single greatest source of oxidative stress." - Dr. Leland Stillman

"The last thing that a man with low testosterone needs is testosterone prescriptions." - Dr. Leland Stillman

"Seeing appropriate...mental health care is important. And I really have a lot of problems with the modern psychiatric paradigm." - Dr. Leland Stillman

ABOUT THE BLUEPRINT PODCAST:

The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals.   Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself.

On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense.

Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery.

SUPPORT & CONNECT

Instagram - https://www.instagram.com/erikkorem/

Twitter - https://twitter.com/ErikKorem

LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/

Facebook - https://www.facebook.com/erikkorem

Website - https://www.erikkorem.com/

Newsletter - https://erikkoremhpcoach.activehosted.com/f

 

 

See omnystudio.com/listener for privacy information.