Better Physical Performance, Cardiorespiratory Fitness & Making Friends with Erik Korem

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I'm Dr. Stephanie

My life's passion and mission is blending modern science with ancient wisdom to empower women's health and healing.

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In this fascinating conversation with sports scientist Erik Korem, he and Dr. Stephanie dive deep into unlocking better physical performance, enhancing psychological flexibility, optimizing your health without sacrificing time, and yes, even the art of making friends.

Erik is the founder of Aim7 and boasts over 15 years of experience as a sports scientist and high-performance director in collegiate and professional football. With a doctoral degree in exercise science from the University of Kentucky, his research focuses on how sleep impacts the brain’s ability to adapt to stress.

In this episode, Erik and Dr. Stephanie explore how to determine the right intensity and duration of exercise for your body, essential metrics to monitor, and even the influence of the menstrual cycle on your training. They discuss training residuals, compensatory acceleration, sleep quality for women in their thirties, forties, and fifties, and ways to achieve better sleep outcomes for enhanced physical performance. Additionally, they touch on balancing the parasympathetic and sympathetic nervous systems.

The conversation wraps up with an intriguing discussion on building a supportive community, where they ask, ‘How do you know what makes a good friend?’ You won’t want to miss this enlightening episode and make sure to stick around all the way to the end.


Dr. Erik Korem has always been driven by a relentless pursuit of high performance. As time progressed, that drive became a purpose — to improve the lives of others in ways they didn’t know were possible. Whether fueling the performance of NCAA athletes or the U.S. Dept. of Defense, implementing one of the NFL’s first sports science programs, or coaching Olympic gold medalists, his desire to leave people and places better than he found them is unwavering.

Now, as Founder and CEO of AIM7, he’s employing his unique expertise as an applied performance scientist to unleash the true power of wearables in a way that tangibly improves the lives of others. Their proven algorithms analyze users’ health data and provide custom recommendations for enhancing the mind, body, and recovery process. Leveraging the science of adaptive capacity, Erik and his team are unlocking a new level of human performance for anyone with a wearable device.

Resources mentioned in this episode:

The Effect of Fluid Periodization on Athletic Performance Outcomes in American Football Players

Stop Exercise Burnout – https://www.stopexerciseburnout.com

Connect with Erik at:

www.aim7.com use the code BETTER for a free month


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

Twitter: https://twitter.com/erikkorem

LinkedIn: https://www.linkedin.com/in/erikkorem/

Episode Overview:

0:00:00 Intro
0:00:35 Dr. Stephanie introduces Dr. Erik Korem and reads a listener’s review
0:05:15 What is the best way to train?
0:09:11 The importance of strength and hypertrophy training
0:18:12 Maximal oxygen utilization and decline in max heart rate
0:27:16 Adjusting training based on stress response
0:35:03 Training for muscle stimulation and parasympathetic system activation
0:43:26 Agility training for speed and quickness
0:43:53 Training for speed and power (the phosphocreatine system)
0:53:03 Creating awareness of wellness with daily self-assessment
1:01:12 The benefits of light walking and taking breaks
1:10:23 Cognitive restructuring and psychological flexibility
1:14:35 Finding purpose and identifying core values
1:18:15 The role of accountability and choosing trusted friends
1:23:09 Embracing vulnerability and taking accountability in relationships

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