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PODCAST

The BluePrint with Dr. Erik Korem

High Performance Consulting

The BluePrint Podcast is for go-getters and high achievers who crave practical strategies to elevate their health, well-being, and performance. Host Dr. Erik Korem delivers bite-sized, science-backed tactics to optimize your busy life and help you excel in all areas. Whether climbing the corporate ladder or managing a hectic household, this show equips you with the tools to thrive. Oh, and we also talk about pickleball! Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs,

education

All Episodes

7:21

#578. Unlocking Your Potential with an After Action...

The BluePrint with Dr. Erik Korem ·

2025/02/26

Want to unlock your potential on and off the court? Dr. Alex Auerbach, former Senior Director of Wellness for the Toronto Raptors, reveals how the world's top performers analyze their games to accelerate improvement. Drawing from the Blue Angels' renowned debrief process, Dr. Auerbach shares a simple yet powerful framework that transforms how players review their matches. His three-question approach helps players at every level extract maximum value from each game. Learn: Why traditional "what went

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13:15

#576. Becoming an Anchored Dad with Former CIA...

The BluePrint with Dr. Erik Korem ·

2025/02/21

Former CIA operative Jeff Banman reveals the profound connection between nervous system regulation and effective fatherhood. Drawing from his unique background in high-stress environments and his personal journey as a father, Jeff shares transformative insights about creating genuine safety and stability for our children. In this intimate conversation, Jeff opens up about his personal evolution as a father and introduces groundbreaking concepts about how men can become true anchors for their

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8:05

#575. Win More Pickleball Tournaments | 3 Things Your...

The BluePrint with Dr. Erik Korem ·

2025/02/19

Want to perform better in pickleball tournaments? Dr. Alex Auerbach, former Senior Director of Wellness for the Toronto Raptors, reveals why most players' practice routines fail to prepare them for competitive pressure. Drawing from his experience with NBA playoffs and high-stakes competitions, Dr. Auerbach shares a revolutionary three-part practice framework that transforms how players prepare for tournaments. His insights help bridge the gap between practice and tournament performance. Learn: Why

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29:08

#574. How Dental Health Impacts Your Brain and...

The BluePrint with Dr. Erik Korem ·

2025/02/17

Did you know your oral health could be the key to preventing serious diseases? Dr. Namrata Patel, founder of Green Dentistry, reveals groundbreaking research on how your mouth impacts your entire body's well-being. In this illuminating conversation, she shares evidence-based insights on the oral-systemic connection and explains why traditional dental approaches might be missing crucial elements of health. Learn: How your oral microbiome influences brain health and cognitive function Why breathing

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31:31

#573. CIA Veteran Reveals: Why Anxiety is a Threat...

The BluePrint with Dr. Erik Korem ·

2025/02/14

Discover how a former CIA operative's groundbreaking approach to stress could transform your life. Jeff Banman, drawing from his 30+ years in high-stress environments including the Fire Service, US Army, and CIA, shares revolutionary insights about the nervous system's role in managing stress and achieving peak performance. In this profound conversation, Jeff reveals his personal journey of transformation and introduces a powerful framework for understanding and regulating stress through three key

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11:51

#572. The Champions Mindset: Reframing Adversity &...

The BluePrint with Dr. Erik Korem ·

2025/02/12

Think being ultra-competitive means destroying your opponents? Think again. Dr. Alex Auerbach, former Senior Director of Wellness for the Toronto Raptors, reveals what Kobe Bryant and Michael Jordan really focused on to become champions – and it's not what you think. Drawing from his experience with elite athletes and insights from NBA legends, Dr. Auerbach shares how pickleball players can develop an unstoppable competitive mindset without losing themselves in negativity. His approach

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15:53

#571. The #1 Mistake Amateurs Make Before Going Pro...

The BluePrint with Dr. Erik Korem ·

2025/02/10

Thinking about going pro in pickleball? Three-time Major League Pickleball champion Zane Navratil pulls back the curtain on what it really takes to succeed at the highest level. From his journey leaving a Big Four accounting career to becoming one of pickleball's top players, Zane shares an unfiltered look at the professional athlete lifestyle. In this episode, discover the daily routines, training methods, and mindset shifts required to compete professionally while learning valuable lessons about

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14:45

#570. Master the Urgency Mindset: NFL Coach Ted Rath...

The BluePrint with Dr. Erik Korem ·

2025/02/07

What separates true professionals from talented amateurs? Former NFL captain Brian Peters reveals why predictable performance trumps occasional brilliance. Drawing from his journey from undrafted player to NFL captain, Peters challenges conventional wisdom about success in high-performance environments. In this episode, learn: How embracing critical feedback accelerates your growth Why top performers prioritize consistency over occasional excellence What professional coaches value most in their

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9:04

#569. How to Control Your Emotions: A Pro Sports...

The BluePrint with Dr. Erik Korem ·

2025/02/05

Frustrated with your emotional reactions on the pickleball court? Dr. Alex Auerbach, former Senior Director of Wellness for the Toronto Raptors, reveals why most players sabotage their game with poor emotional control – and how to fix it. Drawing from his work with NBA stars and elite athletes, Dr. Auerbach shares powerful strategies for managing emotions during intense matches. His practical approach helps pickleball players transform frustration into fuel for better performance. Learn: The

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42:14

#568. [Classic] Building a Game Plan for Life, Ego,...

The BluePrint with Dr. Erik Korem ·

2025/02/03

Today’s episode is a CLASSIC. It’s the most downloaded episode of all time, and it’s with Coach Chris Petersen, former Head Football Coach at the University of Washington & Boise State University. In this episode, you’ll learn why Coach Peterson left football at the peak of his career. He details his painful journey of realizing he was paying attention to the wrong scoreboard, society's scoreboard, and not building a strong game plan for his life. In this episode,

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15:29

#567. Building Championship Cultures & the Value of...

The BluePrint with Dr. Erik Korem ·

2025/02/01

Ever wonder what separates championship teams from the rest? Two-time NFL Strength Coach of the Year Ted Rath pulls back the curtain on building winning cultures in professional football. From working with NFL legends Aaron Donald and Calvin Johnson to helping transform losing teams into playoff contenders, Ted shares the leadership principles that drive elite performance. Drawing from his 16 years of NFL experience and recent role as VP of Player Performance for the Philadelphia Eagles, Ted reveals

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12:24

#566. The 12-Minute Focus Technique for Improved...

The BluePrint with Dr. Erik Korem ·

2025/01/29

Struggling to stay focused during long pickleball tournaments? Dr. Alex Auerbach, former Senior Director of Wellness for the Toronto Raptors, reveals why most pickleball players lose focus at crucial moments – and how to fix it. Drawing from his experience with NBA teams, NFL players, and Olympians, Dr. Auerbach shares groundbreaking research showing how just 12 minutes of daily practice can transform your mental game. His insights are revolutionizing how pickleball players approach tournament

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26:20

#565. Fast Hands in Pickleball: The Science of...

The BluePrint with Dr. Erik Korem ·

2025/01/27

Want to improve your reaction time in pickleball? Three-time Major League Pickleball champion Zane Navratil and performance expert Dr. Erik Korem dive deep into the fascinating science behind developing lightning-fast hands on the court. From professional baseball to pickleball, discover how elite athletes develop extraordinary reaction speeds through sophisticated mental models, visual training, and deliberate practice. Zane shares insights from his journey from tennis state champion to

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26:54

#564. The Power of Predictability: Why Elite...

The BluePrint with Dr. Erik Korem ·

2025/01/24

What separates true professionals from talented amateurs? Former NFL captain Brian Peters reveals why predictable performance trumps occasional brilliance. Drawing from his journey from undrafted player to NFL captain, Peters challenges conventional wisdom about success in high-performance environments. In this episode, learn: How embracing critical feedback accelerates your growth Why top performers prioritize consistency over occasional excellence What professional coaches value most in their

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11:46

#563. How to Boost Pickleball Performance by 20% &...

The BluePrint with Dr. Erik Korem ·

2025/01/22

Tired of showing up to the pickleball court and hoping for the best? Dr. Alex Auerbach, former Senior Director of Wellness for the Toronto Raptors, reveals why most athletes sabotage their performance before they even start competing. Drawing from his experience with NBA teams, NFL players, and Olympians, Dr. Auerbach shares a science-backed approach to pre-game routines that will give you a competitive edge on the pickleball court. Learn: Why arriving early isn't enough - and what elite athletes

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9:15

#562. [CLASSIC] Nutrition Strategies for Testosterone...

The BluePrint with Dr. Erik Korem ·

2025/01/21

Nutrition researcher and educator Alan Aragon breaks down the optimal macronutrient profile to improve testosterone levels. He explains why chronic dieting tanks testosterone and avoiding saturated fats hampers testosterone production. Purchase Flexible Dieting: A Science-Based, Reality-Tested Method for Achieving and Maintaining Your Optimal Physique, Performance & Health Follow Alan on Instagram Alan’s peer-reviewed publications Get my weekly newsletter - Adaptation Book Erik for your

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24:59

#561. How Elite Athletes Use Breathing to Gain Mental...

The BluePrint with Dr. Erik Korem ·

2025/01/17

Former NFL linebacker Brian Peters reveals how proper breathing transformed his athletic career and now helps elite performers across sports, military, and business. As founder of Breathing For Performance, Brian breaks down the science of breathing and its profound impact on human performance. In this episode, we explore: Why most people breathe incorrectly and how it affects their performance The unexpected connection between breathing patterns and stress response How elite athletes use breathing

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11:21

#560. Three Mental Skills the top 10% of Pickleball...

The BluePrint with Dr. Erik Korem ·

2025/01/15

Do you think you’re practicing all the right skills to excel in pickleball? You might be missing the most crucial element. Dr. Alex Auerbach, former Senior Director of Wellness for the Toronto Raptors and elite performance psychologist, reveals why only 10% of athletes are truly maximizing their mental game. Drawing from his experience with NBA teams, Olympians, and Special Forces, Dr. Auerbach breaks down the essential mental skills that separate elite performers from the rest. Learn: Why

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9:20

#559. The Formula for Long-Term Success & Why Luck...

The BluePrint with Dr. Erik Korem ·

2025/01/13

Want to know why most people quit right before their breakthrough? In this episode, I share a profound insight from tech investor Naval Ravikant that reveals why we often approach progress backwards. Drawing from legendary college football coaches Tom Osborne, Bobby Bowden, and Frank Beamer, I explore how sustained success requires a counterintuitive balance of patience and action. Learn: A critical mindset shift that separates achievers from quitters Why checking your progress too often sabotages

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10:56

#558. Why Discipline is the Ultimate Unfair Advantage...

The BluePrint with Dr. Erik Korem ·

2025/01/10

What separates elite performers from everyone else? Former pro basketball player Dre Baldwin reveals how true champions create distance between themselves and the competition - and it happens long before game day. Drawing from his nine-year professional basketball career and experience impacting over 103 million people, Dre breaks down his revolutionary concept of "separation days" and explains why discipline, not talent, is the ultimate differentiator. He shares powerful insights on how to build

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585 results

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