The BluePrint with Dr. Erik Korem

Are you struggling to stay active while working from home? Exercise snacks might be the solution you've been looking for.

In this episode, I dive into the science behind short bursts of activity throughout the day and how they can improve your health, focus, and energy levels.

Discover:

• What exercise snacks are and how they work
• The benefits of short 1-2 minute workouts into your daily routine
• How to incorporate exercise snacks into your daily routine
• Examples of exercise snacks
• The benefits of vigorous intermittent lifestyle activities

Paper: Exercise Snacks and Other Forms of Intermittent Physical Activity for Improving Health in Adults and Older Adults: A Scoping Review of Epidemiological, Experimental and Qualitative Studies

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Quotable moments:

Implementing exercise snacks into my daily flow really helps improve my focus, my energy level, and I just feel better all over." - Dr. Erik Korem

ABOUT THE BLUEPRINT PODCAST:

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

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

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

SUPPORT & CONNECT

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

Twitter - https://twitter.com/ErikKorem

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

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

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

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

See omnystudio.com/listener for privacy information.

Wearable technology (e.g., Apple Watch, Oura Ring, Fitbit, etc.) gives us incredible data, but without context, it’s meaningless.

In this episode, health & performance coach Peter Tierney reveals how to integrate subjective measures like mood, stress and motivation with wearable tech data to truly understand what’s going on in your body.

Peter draws from his experience working with elite athletes and as a senior researcher in the performance apparel industry. He shares smart insights on key metrics to focus on, why mismatches between feelings and data are valuable, managing load based on your phase of training, tools for assessing readiness to train, and more.

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Book Erik to speak to your organization.

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Work with Peter

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Work with Mark McLaughlin - Performance Training Center

Connect with Mark on Twitter, Instagram, and LinkedIn

Quotable moments:

"You can't have performance without health in my opinion." - Peter Tierney

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.

After nearly 20 years of optimizing human potential, expert coach Mark McLaughlin details how to systematically improve your HRV.

Learn:

• The science behind how HRV gauges stress and recovery
• Lifestyle tweaks with outsized impact on parasympathetic tone
• Steps to objectively assess and address poor sleep quality
• The magical HRV benefits of frequent, low-intensity movement
• How to structure easy days based on daily variability

Follow this guide to stop wasting time tracking data and finally reap the focus, energy, and fulfillment rewards of optimized HRV.

Get my weekly newsletter - Adaptation

Start AIM7 for Free

Book Erik to speak to your organization.

Work with Mark McLaughlin - Performance Training Center

Connect with Mark on Twitter, Instagram, and LinkedIn

Get my weekly newsletter - Adaptation.

Start AIM7 for Free

Work with Mark McLaughlin - Performance Training Center

Connect with Mark on Twitter, Instagram, and LinkedIn

Quotable moments:

"You have to measure it...What gets measured gets managed." - Mark McLaughlin "Walking to me is like the best exercise for the everyday person." - Mark McLaughlin

"Stability is not a bad thing on HRV, it's actually quite good." - Mark McLaughlin

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.

Is intermittent fasting a magic bullet for effortless fat loss and better health? I cut through the hype by breaking down a new systematic review on how time-restricted eating really impacts appetite, weight loss, and more compared to standard calorie cutting.

In this episode, you’ll discover the truth on whether limiting your eating window offers any unique benefits beyond typical dieting. I reveal the latest research on how various fasting approaches affect hunger levels, body composition changes, metabolic function, physical activity, and diet adherence.

Learn:

• If fasting regimes help control appetite better than normal diets
• Whether intermittent fasting causes more weight or fat loss
• The impact on metabolism and workout performance
• How likely people are to stick to time-restricted plans
• What role fasting plays in overall fat loss

With so much misinformation out there, get the facts on if intermittent fasting lives up to the hype. Understand exactly how to leverage it in your nutrition plan to safely meet your goals.

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Book Erik for your next event

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Paper: The Effect of Intermittent Fasting on Appetite: A Systematic Review and Meta-Analysis

Quotes

"If you want to reap the rewards of resistance training, there are several key variables you need to control for - volume, intensity, & frequency."

"Technique is an under-researched area when it comes to training for strength and hypertrophy."

"I recommend checking your ego at the door and maintaining a more strict technique."

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.

Renowned dietitian Kate Scarlata reveals everything you need to know about digestion, fiber, poop consistency, digestive enzymes, and more. With over 30 years of clinical expertise in gastrointestinal nutrition, Kate busts myths and provides science-backed guidance to take control of your gut and boost overall wellness.

In this episode, you’ll learn:

• The step-by-step process of digestion from mouth to bathroom
• How much fiber do you really need each day, and fiber-rich foods to eat
• What your poop is telling you about your health
• Whether digestive enzymes are beneficial or hype
• Lifestyle tips to improve gut microbiome diversity

Tune in now for practical ways to advocate for your digestive health. Gain clarity on common gut health struggles and discover simple solutions you can implement today. This straightforward conversation with a leading gut health expert provides a blueprint for unlocking your digestive potential.

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Start AIM7 for Free

Check out katescarlata.com

Follow Kate on Instagram & X

Buy Kate’s new book: Mind Your Gut: The Science-based, Whole-body Guide to Living Well with IBS

Quotable moments:

"Chewing and relaxing are really important here...fast food, eating on the run, like the American Way is really not working very efficiently or with our digestive process." - Dr. Kate Scarlata

"Fiber is a fuel for the trillions of microbes that live in our colon and they're keeping our immune system in check." - Dr. Kate Scarlata

"You shouldn't be feeling like you're spraying like a crazy man after you use the facilities." - Dr. Kate Scarlata

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.

What were the pivotal experiences that forged retired Navy SEAL Commander Mark Divine’s mental resilience? In this revealing conversation, Mark traces his journey from nature child to warrior monk.

He recalls how solo wilderness adventures built grit and self-reliance from a young age. Learn how a swim coach introduced him to the power of visualization, and how a martial arts grandmaster awakened Mark’s intuition to leave Wall Street and answer the warrior’s call.

This rare glimpse into Mark’s formative journey shows how our mission in life can change, if we are introspective.

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Start AIM7 for Free

Connect with Mark at unbeatableteam.com & unbeatablecoaching.com

Quotable moments:

"I learned to be comfortable in my own mind. I didn't need someone to tell me how good I was." - Mark Divine

"After about a year and a half of meditating...my inner guidance system came alive." - Mark Divine

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.

Want to build muscle without wasting time or risking injury in the gym? In this episode, I break down the science of how to optimize your workout technique to maximize strength and hypertrophy (muscle) gains.

I reveal the latest research on four often-overlooked technique factors: repetition tempo, range of motion, exercise mechanics, and strict vs momentum reps. You’ll discover new tempo guidelines to follow, insights on partial range training when to ditch ego lifting and more.

Learn:

• A reasonable tempo for all exercises to safely stimulate growth
• Why partial reps on a stretched muscle can boost results
• How to tweak exercises to best target muscles and joints
• The downsides of using momentum instead of strict form
• My #1 rule for safe, effective technique

Whether you’re a beginner or a seasoned lifter, this episode will help refine your training approach. Apply these technique optimizations to build more muscle in less time while preventing painful injuries.

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Book Erik for your next event

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Paper: Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy: A Narrative Review

Quotes

"If you want to reap the rewards of resistance training, there are several key variables you need to control for - volume, intensity, & frequency."

"Technique is an under-researched area when it comes to training for strength and hypertrophy."

"I recommend checking your ego at the door and maintaining a more strict technique."

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.

Get ready to shift your mindset on developing young athletes. Mark McLaughlin, founder of Performance Training Center, distills over 19 years of expertise in training Olympians to middle schoolers into simple but powerful tactics. This conversation tackles the keys to long-term athletic development that most coaches miss.

Learn:

• Why unstructured free play before puberty builds capacity and durability
• When to introduce formal training programs
• How to dose age-appropriate intensity
• The #1 easiest physical quality to progress in adolescence
• Why calf strength sets the foundation for more power
• How to structure reactive, high-velocity training with limited space

Mark has trained over 700 competitors—from NFL stars to enthusiastic beginners—to unlock their potential while staying healthy. This guide to nurturing lifelong athleticism without burnout is packed with insights that get results.

Get my weekly newsletter - Adaptation

Start AIM7 for Free

Work with Mark McLaughlin - Performance Training Center

Connect with Mark on Twitter, Instagram, and LinkedIn

Quotable moments:

"Strength honestly is the easiest quality to improve with the young athletes." - Mark McLaughlin

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.

Developing grit and resilience is crucial for achieving success during challenging times. So, how do Navy SEALs cultivate an “unbeatable mindset” in the face of extreme adversity? In this episode, retired Navy SEAL Commander Mark Divine reveals the specific strategies and daily practices used by elite special operators to build relentless mental toughness.

With over 20 years of experience as a SEAL officer and SEAL trainer, Mark has created resilience programs for Fortune 500 CEOs, Olympic athletes, and special operations units globally. He distills potent neuroscience and time-tested tactics into simple, battle-tested tools you can apply immediately.

Learn:

• Why optimizing physical health is the foundation of mental resilience
• How box breathing rewires your nervous system for calm focus
• Daily mindfulness practices to master your mental energy
• Training your mind using “stacked” ritual disciplines
• How to turn obstacles into opportunities for accelerated growth
• Why resilience means radically accepting “the suck”
• How to visualize positive outcomes during setbacks

If you want to thrive in volatile times, this straight-talk with one of the world’s top performance experts will equip you with the skills to overcome anything. Tune in now to forge your own unbeatable mindset.

Get my weekly newsletter - Adaptation

Start AIM7 for Free

Connect with Mark at unbeatableteam.com & unbeatablecoaching.com

Quotable moments:

"Resiliency is the ability to navigate life's complexity and challenges with grace." - Mark Divine

"If you're not training your mind, then someone else is training it for you." - Mark Divine

"When you fall down, you get up and you learn from the experience and then you go forward." - Mark Divine

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.

As we age, we lose muscle mass and strength. But how quickly this happens is 100% up to you. It depends on your training, nutrition, sleep, etc.

I've spent the past 7 months trying to add more muscle to my 43-year-old frame while trying to minimize gaining fat.

Today, I detail how I added about 4.5 lbs of muscle with negligible fat during this period.

Get my weekly newsletter - Adaptation

Book Erik for your next event

Start AIM7 for Free

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.

As virtual reality booms, we must learn how to use virtual reality to enhance education, physical fitness, and more while avoiding the negative potential this technology presents. Abel James examines avoiding addiction to disturbing content through VR’s unprecedented immersion versus championing accessibility revolutions in education and skill-building.

Learn:

• VR/AR concentration risks unmooring from reality
• How current content prioritizes commerce over humanity
• Leaders must guide youth on pitfalls amidst the potential potential
• With care, VR connects us to the unattainable
• It trains reflexes impossible otherwise
• Stay rooted while exploring imaginary worlds

Abel calls us to collective responsibility in steering VR’s trajectory toward expanding human imagination while avoiding bleak desensitization. This episode focuses on the brightness over shadows.

Get my weekly newsletter - Adaptation

Start AIM7 for Free

Learn more about Abel James at abeljames.com

Follow Able on LinkedIn, X, YouTube

Quotable moments:

“When we put the headset on, it's completely different. You start to have dreams. About your virtual reality experiences." - Abel James

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.

Over 415 million people worldwide struggle with rosacea’s visible symptoms like facial redness, flushing, and acne breakouts. But skin health expert Joy McCarthy reveals the hidden factors behind this inflammatory condition, empowering sufferers with a plan of action.

Learn:

• The multifactorial causes including hormones, products, SIBO, sleep, stress, and more
• Lifestyle tweaks like anti-inflammatory eating and better sleep hygiene
• Top supplements to calm skin irritation
• Why McCarthy says antibiotics only offer short-term relief
• How to address root causes, not just visible symptoms, for lasting transformation
• Tips to protect sensitive rosacea-prone skin from sun exposure

McCarthy brings over a decade of wisdom as a holistic nutritionist guiding people to clear skin from within. Her insightful approach gives you hope through understanding the root triggers behind redness and breakouts. Get ready to feel equipped and empowered on your journey to balanced, nourished skin.

Get my weekly newsletter - Adaptation

Start AIM7 for Free

Check out joyoushealth.com

Connect with Joy on Instagram, Facebook, & YouTube

Quotable moments:

"Depression and anxiety are very common with people who suffer from rosacea. And the problem is that the dermatological approach doesn't address the root cause." - Joy McCarthy

"I think, you know, I have, I can share, I have, you know, many different articles and podcasts that I've done on it that kind of go through like what are all of the root causes, and you kind of have to just go through all of them if you want to address it from a more natural perspective." - Joy McCarthy

"When you have rosacea, your skin barrier and your skin microbiome is compromised, so you don't have that natural protection." - Joy McCarthy

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/

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See omnystudio.com/listener for privacy information.

In this episode, I share 3 keys to elite performance that I learned from my time in the NFL and from training Olympic gold medalists.

You’ll discover:

• The critical role of talent - and passion - in fueling results
• Why you must hire “A Players” at every level
• The trap of good intentions but weak plans
• Why building resilient “adaptive capacity” is key
• Why high performance takes more than skill

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Learn more about Abel James at abeljames.com

Follow Able on LinkedIn, X, YouTube

Quotable moments:

"You don't rise to the level of your expectations. You fall to the level of your training."

"You're either trained or you're untrained...you fall to the level of your training." - Dr. Erik Korem

"Capacity trumps capability." - Jeff Bandman, Former CIA & Army Ranger

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.

We know the basics: sleep, nutrition, community, and movement. But putting them into daily practice is easier said than done. After 500+ interviews with diverse health experts, what tactics does leading podcaster Abel James find cut through the hype?

Well, you’ll have to listen to find out!

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Learn more about Abel James at abeljames.com

Follow Able on LinkedIn, X, YouTube

Quotable moments:

“It’s mostly a matter of doing it, you know, so there are so many things in life where it's just like, Oh yeah, I know that I should probably stay away from flowers and sugars and, but it's the holidays and I know that I should do it." - Abel James

"If you are trying to haphazardly jump from One way of doing things to another without really putting that time in to test to see if it works for you, then you're not going to ultimately get, get that good of results." - Abel James

"People can heal so much from, they can go from being half dead or almost completely dead to being high performers again." - Abel James

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.

Developing grit and resilience is crucial for achieving success during challenging times. So how do Navy SEALs cultivate an “unbeatable mindset” in the face of extreme adversity? In this episode, retired Navy SEAL Commander Mark Divine reveals the specific strategies and daily practices used by elite special operators to build relentless mental toughness.

With over 20 years experience as a SEAL officer and SEAL trainer, Mark has created resilience programs for Fortune 500 CEOs, Olympic athletes, and special operations units globally. He distills potent neuroscience and time-tested tactics into simple, battle-tested tools you can apply immediately.

Learn:

• Why optimizing physical health is the foundation of mental resilience
• How box breathing rewires your nervous system for calm focus
• Daily mindfulness practices to master your mental energy
• Training your mind using “stacked” ritual disciplines
• How to turn obstacles into opportunities for accelerated growth
• Why resilience means radically accepting “the suck”
• How to visualize positive outcomes during setbacks

If you want to thrive in volatile times, this straight-talk with one of the world’s top performance experts will equip you with the skills to overcome anything. Tune in now to forge your own unbeatable mindset.

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Start AIM7 for Free

Connect with Mark at unbeatableteam.com & unbeatablecoaching.com

Quotable moments:

"Resiliency is embracing the suck of the obstacles and actually looking forward to them." - Mark Divine

"When you devote mental energy in the form of positive dialogue and visualization...your body will comply because it's all energy." - Mark Divine

"I have a saying that if you're not training your mind, then someone else is training it for you." - Mark Divine

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.

Today, I will discuss the three most important factors to monitor and enhance your sleep and recovery. I will explain why you should disregard deep and REM sleep metrics on your wearable device and highlight the information you should actually focus on.

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Start AIM7 for Free

Quotable moments:

"You need about seven to nine hours a night...that's the golden window." - Dr. Erik Korem

"Going to bed earlier and waking up earlier by one hour could reduce the risk of major depression by 23%." - Dr. Erik Korem

ABOUT THE BLUEPRINT PODCAST:

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

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

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

SUPPORT & CONNECT

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

Twitter - https://twitter.com/ErikKorem

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

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

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

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

See omnystudio.com/listener for privacy information.

Music has effects we don't fully grasp beyond pumping up emotions. How can we harness its magic to improve productivity, workouts, and mental health? Abel James, host of the award-winning Fat-Burning Man Show podcast, reveals science-based techniques to wield music’s power deliberately.

Drawing on research and real-world examples like Michael Phelps’ pre-competition rituals, Abel shares specific ways music drives arousal and flow states by encoding emotional data via pitch, rhythm, and more. We’re wired to translate those elements and entrain our bodies and brains.

Learn how picking tracks with certain beats per minute can optimize running cadence and pacing. Discover why lyrics may disrupt mental work, but instrumentals enhance focus. Tap into familiar songs and binaural beats to trigger heightened performance mentally and physically.

Key Takeaways:

• Music’s strange effects are grounded in biology, linking language and emotional processing
• Athletes use music’s rhythmic flow to access optimal mindsets pre-event without listening during
• Lyrics can degrade language tasks, but beat drives cadence for activities like running
• Sync tempo to target pace and heart rate based on your training
• Binaural beats entrain brainwaves, influence arousal and flow
• Build customized playlists to trigger productivity and peak performance

When strategically harnessed, music transforms our inner experience to drive outcomes. Tune your mind and body with precision through science-backed techniques.

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Start AIM7 for Free

Learn more about Abel James at abeljames.com

Follow Able on LinkedIn, X, YouTube

Quotable moments:

"Music and language are indelibly linked and we're hardwired to accept the different aspects of music." - Abel James

"You can definitely use music to heighten your own arousal physiologically speaking." - Abel James

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.

Dr. Erik Korem sits down with skin health expert Joy McCarthy to uncover the emerging science linking the gut and skin microbiomes as the missing piece to radiant, inflammation-free skin. Joy shares over 13 years of wisdom as a holistic nutritionist and founder of Hello Joyous skincare, empowering listeners with a paradigm shift: skin health starts from within.

Learn:

• The two key jobs of the skin microbiome in regulating inflammation and immune response
• How diet diversity promotes healthy gut and skin
• 8 toxic ingredients to avoid in skincare products that disrupt hormone balance
• McCarthy’s top tips for cleansing, toning, and replenishing skin with minimal products
• Why “complicated skincare routines are so 2015,” according to McCarthy
• How to shift your mindset to nurture wellbeing from the inside out for a healthy glow

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Start AIM7 for Free

Check out joyoushealth.com

Connect with Joy on Instagram, Facebook, & YouTube

Quotable moments:

"When the skin microbiome is off, it can have, it can cause a whole array of different symptoms." - Joy McCarthy

"One of the purposes of phthalates in products is fragrance...they are hormone disruptors. And what you put on your body gets, what you put on your skin gets into your body." - Joy McCarthy

"Healthy hair is only the result of healthy scalp, healthy hair follicles. Keeping inflammation in check in regards to the hair follicles." - Joy McCarthy

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.

New scientific evidence is transforming outdated advice about meal timing and heart health. In this episode, I detail a groundbreaking study showing how the circadian rhythms built into our body’s biology dictate optimal times for eating to support cardiovascular health.

Tune in to discover easy-to-implement chrononutrition strategies rooted in this emerging science. You’ll be shocked to learn that meal frequency matters far less than synchronizing your feeding time with your chornobiology. This episode shatters myths around late night snacking and occasional fasting while revealing the ideal circadian blueprint for eating to boost heart health.

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Papers - Dietary circadian rhythms and cardiovascular disease risk in the prospective NutriNet-Santé cohort

Quotable moments:

“When we put the headset on, it's completely different. You start to have dreams. About your virtual reality experiences." - Abel James

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.

What life lessons and mental models shape the thinking of ultra-successful people? Growth expert Clint Murphy breaks down his blueprint for sustained achievement.

Clint reveals the key concepts that high performers use to accomplish big goals decade after decade.

Learn how they:

• Take extreme ownership rather than play the blame game
• Invert problems to uncover creative solutions
• Reciprocate value to build deeper relationships
• Avoid overoptimism by visualizing worst-case scenarios
• Plan for the best but prepare for the worst

Clint also shares the mental models that drive his own obsession with lifelong growth and contribution. Discover how principles like memento mori and amor fati infuse his days with passion and purpose.

If you want timeless philosophies to shape your mindset and decision-making, this episode is a must-listen. Tune in now for rare insights that deliver results.

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Follow Clint on X, Instagram, LinkedIn & YouTube

Listen to the Growth Guide Podcast

Growth Guide newsletter

Quotable moments:

"When I'm on my deathbed and I'm 80, I don't want to look at you and say, I worked that job for 30 years." - Clint Murphy

"If I'm gonna die. And I know I'm going to die. That's the one thing we all know is I need to live life." - 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 - https://erikkoremhpcoach.activehosted.com/f

See omnystudio.com/listener for privacy information.