Think you're moving enough to stay healthy? Think again. In this eye-opening episode of The BluePrint, I dive into groundbreaking research that's challenging everything we thought we knew about physical activity and longevity.

I unpack a recent study from the European Journal of Preventative Cardiology that suggests how you move might be just as crucial as how much you move. Get ready to rethink your approach to daily activity and exercise.

Learn:

• Why intensity trumps volume in reducing mortality risk
• The surprising link between movement patterns and cardiovascular health
• How short, intense bursts of activity can significantly impact longevity
• Why age makes maintaining activity levels even more critical
• Practical strategies to incorporate effective movement into your busy day

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Paper: Intensity or volume: the role of physical activity in longevity

Quotable moments:

"It's not just about moving more. It's about moving more often with a bit more intensity." - Dr. Erik Korem

"Even small increases in intensity can make a big difference. We're talking about the difference between a leisurely stroll and a brisk walk." - Dr. Erik Korem

"As you age, intensity is going to be relative. [...] Research has shown that high intensity activities are safe for older adults, especially people with heart issues when done under correct supervision." - Dr. Erik Korem

ABOUT THE BLUEPRINT PODCAST:

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

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

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

SUPPORT & CONNECT

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

Twitter - https://twitter.com/ErikKorem

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

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

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

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

See omnystudio.com/listener for privacy information.

Discover the winning mindset that propelled Ryler DeHeart from top-200 ATP tennis pro to pickleball champion. In this eye-opening episode, Ryler shares insights from his remarkable journey as a player and coach, revealing the true essence of athletic success beyond mere talent.

Drawing from his experiences coaching elite college teams and the USA national squad, Ryler unpacks the critical elements that separate great athletes from the rest. He challenges conventional wisdom about motivation and goal-setting, offering a fresh perspective on achieving excellence in sports and life.

Learn:

• Why discipline trumps motivation in the pursuit of athletic greatness
• How to build unshakeable habits that compound into success over time
• The surprising truth about goal-setting from a champion's perspective
• Why the 'why' behind your sport matters more than medals
• How to use sports as a vehicle for personal growth

Follow Ryler on Instagram

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Quotable moments:

"Everybody wants to know what's the secret, right? What's the secret to success. And at the end of the day, like, I'm sure I'm not the first person to say it, but there's no secret." - Ryler DeHeart

"We have to be comfortably uncomfortable. We have to get comfortable being uncomfortable, right? We're not going to be successful or get better at anything unless we make ourselves uncomfortable and we learn how to suffer." - Ryler DeHeart

"People aren't going to care what you think until they think you care." - Ryler DeHeart

"Sports are for, like, it's not about the sport. It's not about like winning this game or winning that game. It's more about like, I think inspiring people is big." - Ryler DeHeart

ABOUT THE BLUEPRINT PODCAST:

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

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

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

SUPPORT & CONNECT

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

Twitter - https://twitter.com/ErikKorem

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

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

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

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

See omnystudio.com/listener for privacy information.

Feeling stressed? It might be your secret weapon for success. In this eye-opening episode, Trevor Ragan, founder of The Learner Lab, reveals why our common approach to stress is holding us back from reaching our full potential.

Drawing from cutting-edge research and his work with Olympic athletes and Fortune 50 companies, Trevor debunks popular myths about stress management. He offers a revolutionary perspective on how to harness stress for personal growth and peak performance.

Learn:

• Why trying to eliminate stress can backfire
• How to reframe nervousness as a performance enhancer
• The surprising link between caring deeply and feeling uncomfortable
• Techniques to build stress resilience that apply across all areas of life
• Why feeling perfect isn't necessary for outstanding performance

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Book Erik for your next event

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Connect with Trevor on LinkedIn, X, YouTube, or Instagram

Join the Leaners Lab

Quotable moments:

"More times than not, if you care about a thing and there's a level of uncertainty involved in that thing, you're probably going to feel uncomfortable." - Trevor Ragan

"You take the power back from these tough emotions, not by fighting and suppressing and denying them. You take the power back through understanding and accepting." - Trevor Ragan

"I would say most people assume that feeling nerves will hurt performance. That's not necessarily the case. I would say misinterpreting your nerves, that's going to hurt performance." - Trevor Ragan

"When we actually develop a better mindset towards stress and discomfort, it can help us not just today, but like down the road." - Trevor Ragan

ABOUT THE BLUEPRINT PODCAST:

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

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

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

SUPPORT & CONNECT

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

Twitter - https://twitter.com/ErikKorem

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

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

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

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

See omnystudio.com/listener for privacy information.

In this episode, I'm tackling a controversial topic that's been causing confusion in the health and fitness world for years. We've all heard conflicting advice about protein intake and its effects on our kidneys, but what if I told you that much of what you've been told might be wrong? I'm diving into some groundbreaking research that's challenging long-held beliefs and could completely change how you think about your diet. Whether you're an athlete, a fitness enthusiast, or just someone trying to eat healthier, this episode will give you a fresh perspective on a crucial aspect of nutrition. Get ready to question your assumptions and discover how the latest science might reshape your approach to protein consumption and overall health.

Quotable moments:

"Higher protein intake... was associated with a lower risk of developing chronic kidney disease." - Dr. Erik Korem

"Plant protein seems to be the superstar here." - Dr. Erik Korem

"If you're a healthy person without existing kidney problems, this study suggests that you probably don't need to stress about your protein intake harming your kidneys." - Dr. Erik Korem

ABOUT THE BLUEPRINT PODCAST:

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

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

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

SUPPORT & CONNECT

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

Twitter - https://twitter.com/ErikKorem

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

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

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

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

See omnystudio.com/listener for privacy information.

Discover how a former D1 rower became a pickleball powerhouse! Kaitlin Miller, a 5.1 player and IPTA-certified instructor, shares her unexpected journey from NCAA athlete to pickleball pro. Dr. Erik Korem delves into Kaitlin's unique perspective as both a player and broadcaster, uncovering insights that will transform your game.

Learn:

• How to transition skills from other sports to pickleball success
• The surprising truth about conditioning for pickleball performance
• Insider tips for balancing competitive play with a demanding career
• Strategies for injury prevention and long-term athletic development
• The unexpected benefits of cross-training for pickleball dominance

Whether you're a seasoned player or just starting out, Kaitlin's story will inspire you to elevate your game and embrace the pickleball lifestyle.

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Book Erik for your next event

Start AIM7 for Free

Follow Kaitlin on Instagram & TikTok

Watch or listen to the Kitchen Talk: Pickleball Edition Podcast on YouTube, Spotify, or Apple

Quotable moments:

"It's such an easy sport [pickleball] to learn, so hard to master." - Kaitlin Miller

"I've always played sports. That was always my outlet. And then I kind of lost it for a little bit." - Kaitlin Miller

"Never in my life have I enjoyed a sport [pickleball] so much." - Kaitlin Miller

ABOUT THE BLUEPRINT PODCAST:

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

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

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

SUPPORT & CONNECT

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

Twitter - https://twitter.com/ErikKorem

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

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

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

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

See omnystudio.com/listener for privacy information.

Uncover the secrets to a longer, healthier life through the power of your plate. Dr. William Li, renowned physician and bestselling author, joins Dr. Erik Korem to reveal how your daily diet can combat aging and boost longevity.

Dr. Li shares groundbreaking insights from his research on angiogenesis - the growth of blood vessels - and its crucial role in health and aging. Learn how simple food choices can protect your heart, brain, and overall well-being.

Learn:

• Why good circulation is key to longevity and how to boost it
• The surprising connection between Viagra and dementia prevention
• How specific foods can mimic the effects of anti-aging drugs
• The role of inflammation in accelerated aging and how to combat it
• Why vascular health is crucial for maintaining cognitive function

Get my weekly newsletter - Adaptation

Book Erik for your next event

Start AIM7 for Free

Visit Dr. Li’s website & YouTube Channel

Purchase his book: Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer

Follow on Instagram & X

Quotable moments:

"We think about aging as, you know, you're 60, you're 65, you're 70, you're retired. I think that's the wrong way to think about aging." - Dr. William Li

"Cardiovascular disease is when that lining gets scuffed up." - Dr. William Li

"Inflammation is like scorching the lining of our blood vessels." - Dr. William Li

"Vascular dementia is basically where the little tiny blood vessels that are in your brain get small, hard and narrow, and now you don't get enough blood flow to your brain." - Dr. William Li

ABOUT THE BLUEPRINT PODCAST:

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

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

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

SUPPORT & CONNECT

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

Twitter - https://twitter.com/ErikKorem

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

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

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

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

See omnystudio.com/listener for privacy information.

Discover how to supercharge your immune system through the power of your plate. Dr. William Li, world-renowned physician and bestselling author, joins Dr. Erik Korem to reveal the science behind food as medicine for boosting immunity.

Dr. Li shares groundbreaking insights on how specific foods can amplify your body's natural defenses. Learn how simple dietary choices can protect you from illness and even enhance the effectiveness of vaccines.

Learn:

• Which foods can boost your immune response by up to 22 times
• How blueberries can protect athletes from post-workout immune dips
• The surprising immune-boosting power of broccoli sprouts
• Why eating a rainbow of fruits and vegetables strengthens your defenses
• How frozen vegetables can be just as nutritious as fresh ones

Get my weekly newsletter - Adaptation

Book Erik for your next event

Start AIM7 for Free

Visit Dr. Li’s website & YouTube Channel

Purchase his book: Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer

Follow on Instagram & X

Quotable moments:

"Most of the bacteria that we encounter in our lives are good bacteria. They help us if they're in our gut." - Dr. William Li

"If you go to the farmer's market and you take a look at broccoli, it ain't no treetop. It's a whole trunk." - Dr. William Li

"The broccoli sprouts, which are three to four-day-old sprouts... have 100 times more sulforaphane in the little baby sprouts." - Dr. William Li

"Eating healthy isn't difficult. And in fact, what it does is it actually, uh, I think reverses the trend that's been happening for the last three decades, maybe four decades, where food has been associated with fear, guilt, and shame." - Dr. William Li

ABOUT THE BLUEPRINT PODCAST:

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

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

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

SUPPORT & CONNECT

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

Twitter - https://twitter.com/ErikKorem

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

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

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

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

See omnystudio.com/listener for privacy information.

Join Dr. Erik Korem as he explores the transformative power of pickleball with U.S. Army veteran and viral content creator Evan Slaughter. In this heartwarming episode of The BluePrint, discover how a simple paddle sport became a catalyst for recovery and joy. Learn about:

• How pickleball became an unexpected tool for healing in rehab
• The surprising connection between comedy and recovery
• Evan's journey from novice to pickleball brand ambassador
• The inclusive nature of pickleball and its community-building power
• How finding passion can lead to unexpected career opportunities

Get my weekly newsletter - Adaptation

Book Erik for your next event

Start AIM7 for Free

Follow Evan on Instagram & TikTok

Learn more about Evan’s story & products he supports

Quotable moments:

"I learned pickleball in 2021 in rehab. I actually sell shirts that are my merch that says, 'I learned pickleball in rehab.' And it's my favorite shirt." - Evan Slaughter

"Pickleball has been huge for me mentally and physically. It's one of the things that you do with friends that you realize at the end, 'This is a workout.'" - Evan Slaughter

"I think laughter is one of the most powerful medicines that we can have." - Evan Slaughter

ABOUT THE BLUEPRINT PODCAST:

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

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

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

SUPPORT & CONNECT

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

Twitter - https://twitter.com/ErikKorem

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

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

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

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

See omnystudio.com/listener for privacy information.