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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