How do you turn your biggest goals from daydreams into reality? Clint Murphy, growth expert and host of The Growth Guide podcast, breaks it down into three simple steps anyone can follow. With 350K Twitter followers and a social media reach topping 450K, Clint has turned content creation into a platform for empowering others. As a lifelong learner obsessed with personal growth, he’s focused on helping 1 billion people live better.

In this straight-talk conversation, Clint boils success down to vision, plan, and action. Learn how to:

• Clearly define your biggest goals and visions
• Map out a step-by-step plan to achieve them
• Build daily habits that compound over time
• Stay consistent with small actions that add up
• Develop mental fortitude to push through challenges
• Apply progress from one area of life to fuel others

If you feel stuck on the path to your goals, this blueprint for achievement will get you unstuck. Tune in now to start taking control of your future with simple tactics optimized for your lifestyle.

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Quotable moments:

"You have to wake up every day and you have to take action towards the plan, which drives towards the vision." - Clint Murphy

"Start as small as possible...Be consistent. And over the course of 1, 2, 3 years, the level of the goals that you'll be setting for yourself are exponentially larger than when you started." - Clint Murphy

"This all comes down to... build your get $hit done muscle." - Clint Murphy

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.

After 400 episodes and hundreds of conversations with high performers, I noticed key commonalities that set my most impactful guests apart. I share the 5 major themes that emerged and how you can apply them to your life.

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Get my weekly newsletter - Adaptation.

Start AIM7 for Free

Quotable moments:

"They were dedicated to their craft and it's not just one skill set that these people had. They had A rare combination of skill sets."

"You know you're a master of a subject when you can understand that subject and make it simple for somebody else."

"These people are self aware. They can step back and they can look at their life and they can ask the hard questions."

"I've just noticed that these folks like really care about other people and they understand they can't do it themselves."

 

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

See omnystudio.com/listener for privacy information.

The fitness world is divided: Are free weights or strength machines superior for building muscle, power, and strength? Dr. Erik Korem dives into the research to provide definitive science-backed answers. Discover a recent 2022 systematic review and meta-analysis comparing muscular changes from these modalities head-to-head.

The verdict may surprise you! Get the real reasons why each method succeeds despite prevailing myths. Learn how to incorporate both into an integrated training program for more well-rounded development.

 

Expect insights on:

• Specificity: How practicing the exact exercise drives superior results
• Why do machines effectively grow muscle 
• Strategies to blend free weights AND machines for optimal muscle gains
• Using machines to safely push close to complete failure
• How to choose tools aligned with your specific strength goals

Dr. Korem cuts through the debates to reveal how you can harness the unique advantages of both free weights and machines. Apply his science-backed blueprint to pick the right modality for your needs and optimize all aspects of your training. Gain versatility, safety, precision, and the best path to accomplish your fitness goals.

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Paper: Machines and free weight exercises: a systematic review and meta-analysis comparing changes in muscle size, strength, and power.

 

Quotable moments:

"The study highlights something really important. Specificity. If your goal is to increase strength in a specific exercise, like a squat, then practicing that specific exercise will yield better results." - Dr. Erik Korem

"For optimal muscle development, incorporating both free weights and machines might be the best strategy." - Dr. Erik Korem

"The most important thing is, is that you're applying the principles of volume, intensity, and frequency." - 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.

Is your gut wreaking havoc on your mental health? Up to 45 million Americans suffer from irritable bowel syndrome (IBS), struggling with unpredictable diarrhea, constipation, nausea and more. These “disorders of gut-brain interaction” take a serious toll, with higher rates of anxiety, depression, and even PTSD compared to the general public. So how do you break free from the vicious cycle?

Dr. Megan Riehl, a clinical psychologist and gastroenterology specialist, shares insider strategies to get your gut-brain axis back in sync. With over 15 years of experience, Dr. Riehl now runs one of the first GI behavioral health clinics in the country at the University of Michigan.

Tune in to learn:

• The pathophysiology behind IBS and how the “gut-brain feedback loop” operates
• How diet, lifestyle, and environment shape GI distress
• Practical coping tools to tame anxiety about bathroom access
• Emerging links between GI disorders and conditions like PTSD
• Cutting-edge treatments like cognitive behavioral therapy tailored to GI patients

If you or someone you love battles the physical and mental strain of digestive issues, this science-based conversation is a must listen. Dr. Riehl leaves us hopeful - with greater awareness and the right integrative care, those suffering can find real relief.

Get the AIM7 Weight Loss Manual and Save 36% off an annual membership

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Pre-order Mind Your Gut: The Science-based, Whole-body Guide to Living Well with IBS

Follow Dr. Riehl on X, and Instagram

Quotable moments:

"About 45 million Americans have IBS. And that's of people with bathroom issues." - Dr. Megan Riehl

"What really is at the heart of these disorders of gut-brain interaction are difficulties between the way the brain and the gut are communicating." - Dr. Megan Riehl

"We actually are seeing higher rates of post-traumatic stress in GI conditions." - Dr. Megan Riehl

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.

Becoming a new parent can disrupt even the most dialed-in health and fitness routines. So how do you care for a newborn, run a business, and still find time to exercise and eat right? Leading sports nutritionist Pratik Patel reveals his personal tactics for maintaining energy, strength, and body composition while balancing fatherhood.

Learn Pratik’s framework for:

• Getting any movement in during chaotic baby schedules
• Using strategic power naps to recharge amid sleep deprivation
• Optimizing nutrition so your body can better handle stress
• Keeping your eye on the long-term rather than quick fixes
• Modeling healthy behaviors for your kids as they grow

With over 20 years studying fitness, nutrition, and recovery, Pratik puts it all in perspective. He helps men reshape priorities and care for their health in service of family. Tune in now to pick up practical lifestyle tweaks that set you up for success during this transformative life stage and beyond.

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Follow Pratik on Twitter & LinkedIn

 

Quotable moments:

"For me, sleep is a really big anchor in terms of energy, cognition, body composition, motivation." - Pratik Patel

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.

Ring in 2024 with a healthy makeover! Dr. Erik Korem reveals his simple formula for safe, sustainable weight loss backed by science. Learn a strategic approach to strength training, cardio, diet, NEAT, and sleep that primes your body to shed fat while maintaining precious muscle.

Expect tips on:

• The ideal caloric deficit
• Protein guidelines to prevent muscle wasting
• Sample supersets to boost metabolism
• Interval training
• How more NEAT steps stoke your calorie burn
• Why sleep is critical to appetite regulation

Dr. Korem also shares common weight loss mistakes that sabotage results. Discover how to determine an appropriate deficit period, reverse diet to cement your gains, and avoid chronic underfueling.

Commit to a healthy makeover done a smart way, safe, and sustainable way in 2024. Tune in now to learn how small, consistent changes to training, eating, and recovery can add up to big, lasting changes.

Get my weekly newsletter - Adaptation.

Get the AIM7 Weightloss Manual

 

Get my weekly newsletter - Adaptation.

Start AIM7 for Free

 

Quotable moments:

"Your body, the whole human organism is an adaptation machine, so when you apply a specific stressor on it, it wants to adapt so it can overcome and get really good at taking on that stress in the future." - Dr. Erik Korem

"As long as your hormone levels are within the normal range, it's not going to make as big of a difference as we may think." - Dr. Erik Korem

"I don't think it's wise to consistently be sore after training. It means that you're doing too much volume. Your body isn't able to adapt." - 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.

Merry Christmas everyone. My message to you today is simple:

"For God so loved the world that he gave his one and only Son, that however believes in him shall not perish but have eternal life." John 3:16

See omnystudio.com/listener for privacy information.

The pursuit of excellence often involves hardship. This might not be enjoyable, but it's a crucial part of the process. Undergoing challenging experiences can increase our capacity for happiness and prepare us better for life's obstacles.

In this episode of The Blueprint, cyclist and podcaster Anthony Walsh chats with Dr. Erik Korem to explore why hardship is so essential in the profound joys of sport, and how it helps build resilience that benefits us beyond competition.

In this episode, you’ll learn:

• Why intense physical exertion provides an invaluable frame of reference for overcoming everyday difficulties
• How contrast experiences of intense hardship can profoundly amplify subsequent feelings of comfort and contentment
• Why voluntarily embracing periodic discomfort is key for resilience
• How the accumulation of status symbols and possessions often fails to bring lasting fulfillment
• How the iterative process of refining skills through small daily sacrifices builds character transferable to other pursuits

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Learn more about Anthony Walsh at roadmancycling.com

Roadman cycling podcast

 

Quotable moments:

"The happiest, healthiest people I know are still striving towards something." - Anthony Walsh

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.

Get the most out of every minute in the gym with this time-saving workout hack. Supersets are one of my favorite methods for efficient yet intense training. 

Today, I dive into the research on supersets from a 2020 study on balancing efficiency and volume. Discover the ideal rest interval between sets that allow your muscles to recover without dragging out your workout. Learn my favorite power and strength superset combinations for gaining muscle and explosiveness.

Expect to learn:

• Why supersets enhance intensity while saving time
• How short/long rest periods affect workout volume
• The “sweet spot” self-selected rest time backed by science
• Sample supersets that target power, strength, and muscle growth
• How to structure a complete workout using the superset method

Start AIM7 for Free

Get my weekly newsletter - Adaptation.

Paper: The Effect of Different Rest Intervals Between Agonist-Antagonist Paired Sets on Training Performance and Efficiency

Quotable moments:

"Supersets are a dynamic way to structure your workout." - Dr. Erik Korem

"The sweet spot was this self-selected rest period. Which strike the balance between time and volume." - Dr. Erik Korem

"I usually pair two power exercises. So like a really violent kettlebell swing with like a dynamic push up for maybe my power section." - 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.

Change is accelerating faster than ever, leaving leaders overwhelmed and struggling to stay resilient. How do you adapt when disruption seems constant? Bestselling author, keynote speaker and workplace expert Adam Markel reveals proven tactics to leverage uncertainty and build long-term resilience.

Adam is author of the #1 Wall Street Journal and New York Times bestseller "Pivot," empowering people to reinvent their careers. His latest book "Change Proof" is a blueprint for navigating relentless change.

With over 20 years experience as an entrepreneur and attorney, Adam is a sought-after guide helping organizations and leaders create sustainable, high-performance strategies.

In this conversation Adam shares:

• The simple 3-step framework to process change on the fly
• How pausing creates space for self-awareness and better choices
• Why leaders must model resilience behaviors for their teams
• The key similarities between sports training and thriving at work
• Actionable tactics Adam uses daily to monitor and manage his energy
• How to proactively design your experience rather than react

Arm yourself with proven tactics to leverage uncertainty, lead with empathy and resilience, and create organizational cultures where people can thrive through disruption.

Get my weekly newsletter - Adaptation.

Start AIM7 for Free

How to Maximize Your Post Workout Recovery

Resilient Leader Assessment

Purchase Change Proof

Adam Markel’s website

Follow Adam on X, Linkedin, YouTube, and Instagram

 

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.