dr. erik korem

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.

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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.

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.

Get my weekly newsletter - Adaptation

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.

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 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.

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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/

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

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

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:

"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.

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.

Get my weekly newsletter - Adaptation.

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.

Get my weekly newsletter - Adaptation.

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.

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:

"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

Get my weekly newsletter - Adaptation.

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.

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:

"I would aim to do...80% of your time...long aerobic training. But you definitely want to throw in some harder stuff." - Anthony Walsh

"Go till you see Jesus." - Anthony Walsh on VO2 Max sessions

"If you distribute your time across the zones...you're taking a lot boxes for longevity, disease prevention." - Anthony Walsh

"The ROI on training time is massive...a 20 minute workout can trash yourself." - Anthony Walsh

"Don't drown your own voice out in data...How do I feel? should resonate as much as biometrics." - 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 - https://erikkoremhpcoach.activehosted.com/f

See omnystudio.com/listener for privacy information.

Is sitting really the new smoking? I examine a fascinating new study showing how sedentary behaviors like prolonged sitting negatively impact heart health and longevity. The research categorizes daily movement into sleep, sitting, standing, light activity, and moderate/vigorous exercise. It then models reallocating time between these behaviors.

The results show startling effects from too much sitting, and I explain how just small changes in your day can impact your BMI, waist circumference, and cardiometabolic risk factors.

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Start AIM7 for Free

Quotable moments:

"Sitting really is the new smoking."

"Just 5-7 more minutes per day of standing or light activity leads to lower BMI and waist size."

"30 more minutes of brisk walking or exercise substantially improves heart disease risk factors."

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.

While intense physical exertion can build character, the transcendent joy of movement matters too. So how do you unlock the happiness, freedom and childlike wonder that exercise offers?

On this episode of The Blueprint, pro cyclist turned podcaster Anthony Walsh joins me to discuss leveraging fitness for fulfillment beyond sculpted physiques. We also discuss aligning your life and schedule with your values and what matters most.

In this episode, you’ll learn:

• Why the joy of training is often deferred, emerging after we push past discomfort
• How to rediscover the pure freedom of movement from childhood
• Why consistency matters less than finding activities that make time fly by
• How to let experimentation and play guide your fitness journey
• Why health provides the foundation enabling us to show up for everything else in life
• How to align your schedule with your values and priorities

Whether you feel disenchanted with exercise or simply strive for deeper meaning, this thoughtful conversation offers ideas and inspiration to enrich your relationship with fitness. Tune in now to rekindle your innate love of movement.

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Start AIM7 for Free

Learn more about Anthony Walsh at roadmancycling.com

Roadman cycling podcast

Quotable moments:

"There's almost no correlation between money and happiness." - Anthony Walsh

"If you say your wife and your kids are important...and all your time is work...guess what - they're not your priority." - 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 - https://erikkoremhpcoach.activehosted.com/f

See omnystudio.com/listener for privacy information.

Do foam rollers and massage tools actually help you recover faster from tough workouts? Get the real science behind these popular recovery techniques.

In this episode, I dive into a new research review on using self-massage for addressing muscle pain and restricted mobility associated with intense exercise like resistance training. I summarize findings on the efficacy of common self-massage tools - including foam rollers, massage balls, vibrating rollers - and interprets how average gym-goers can apply the science to their own fitness routines.

Learn:

• The proposed mechanisms behind why self-massage provides acute benefits
• How does foam rolling compare to massage sticks for pressure and mobilization
• The limited evidence on long-term efficacy and injury/performance impacts
• Caution about claims that self-massage boosts athletic performance
• The role self-massage can play before exercise as part of a warm-up
• Safe self-massage techniques to avoid nerve damage
• How the average person can use self-massage to manage delayed onset muscle soreness

Get clarity on what the research says so far regarding self-massage for mobility and recovery. Discover tips for smart incorporation into your own exercise programming.

Self-Massage Techniques for the Management of Pain and Mobility With Application to Resistance Training: A Brief Review

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Quotable moments:

"So instead of going to a massage therapist, they're using these devices, different self massage tools, like foam rollers, massage balls and percussion massagers, like a Theragun aim to improve blood flow and mobility while lowering. the perception of pain." - Dr. Erik Korem

"Foam rolling may provide greater pressure and tissue mobilization compared to like roller massagers, like massage sticks. So if you're taking a massage stick and just massaging your quads, versus laying on a foam roller which has got your whole body bearing down on it. It's going to provide more pressure." - Dr. Erik Korem

"I actually like these things. It's like a regular foam roller and there's like a, you know, vibration device in there. And I like to kind of do a trigger where I'll just kind of sit on an area and then move the area." - 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.

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.

Get my weekly newsletter - Adaptation.

Start AIM7 for Free

Follow Clint on X, Instagram, LinkedIn & YouTube

Listen to the Growth Guide Podcast

Growth Guide newsletter

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

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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Start AIM7 for Free

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

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

See omnystudio.com/listener for privacy information.