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

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.


Bio:


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. 


Resources mentioned in this episode:


The Effect of Fluid Periodization on Athletic Performance
Outcomes in American Football Players -
https://uknowledge.uky.edu/cgi/viewcontent.cgi?article=1023&context=khp_etds


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


Connect with Erik at:


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


www.erikkorem.com 


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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P.S. When you're ready, here are two ways Dr. Stephanie can help
you:


Subscribe: The Mini
Pause — My weekly newsletter packed with the most
actionable, evidence-based tools for women 40+ to thrive in
midlife.


Build Muscle: LIFT — My
progressive strength training program designed for women in
midlife. Form-focused, joint-friendly, and built for real
results.


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