Could your breakfast be the key to unlocking your muscle-building potential? In this episode, I dive into a 2024 scoping review by Kang and colleagues that investigates the relationship between protein intake during breakfast and its effects on muscle mass and strength in adults. Learn: The role of dietary protein in maintaining muscle health Surprising findings on the link between breakfast protein and muscle mass Mixed results on the impact of high-protein breakfasts on muscle strength Importance of protein quality and type in addition to quantity Practical tips for optimizing your protein ..read more

Diet drinks vs water for weight loss: which is better? In this episode, Dr. Erik Korem dives into a groundbreaking 2023 study by Harold and colleagues that investigated the impact of diet beverages and water on weight management over 52 weeks. The randomized controlled trial, published in the prestigious journal Nature, yielded surprising results that challenge common misconceptions about diet drinks. Discover: Which is superior - water or diet soda? Surprising improvements in body composition and health markers The role of compliance and behavioral support in successful weight management Key ..read more

Unlock the hidden power of principled insubordination with Dr. Todd Kashdan, a world-renowned psychology professor and bestselling author. In this episode, Dr. Kashdan reveals how embracing dissent and defiance can lead to groundbreaking innovations and positive change. Discover the key strategies for expressing unpopular but important ideas effectively, and learn how to distinguish between principled and destructive forms of disagreement. Dr. Kashdan also delves into the four archetypes of insubordination and shares fascinating insights on the role of courage in speaking up against the status ..read more

Carbs: friend or foe? The debate between low-carb and high-carb diets for optimizing body composition and strength gains has raged on for years. In this episode, Dr. Erik Korem dives into a fascinating 2024 study by Kruszewski and colleagues that compared the effects of high-carb, low-fat, and low-carb, high-fat diets on body composition and maximal strength in resistance-trained men over 15 weeks. The results may surprise you. Learn: Which group saw greater decreases in body weight and fat mass The diet that outperformed for muscle hypertrophy and strength Limitations of the study's body com ..read more

Unlock the secrets to focus and high performance with professional pickleball player Zane Navratil. In this episode, Zane shares his insights on staying dialed in during long tournaments, maintaining focus in the face of distractions, and processing wins and losses to continuously improve. Discover how meditation, breathwork, and anchoring techniques can help you achieve a flow state and perform at your best. Zane also delves into the stages of leanring and the importance of a growth mindset in overcoming challenges and reaching new heights. Learn: How top athletes maintain focus and perform ..read more

Are you ready to take the leap from team member to leader? In this episode, Donnie Maib, a seasoned director with over 13 years of experience at the University of Texas, shares his insights on preparing for leadership roles and thriving in the future of work. Donnie reveals the one leadership skill that will make or break your career. If you don’t do this now, trust me, you will struggle! He also shares his top five book recommendations for aspiring leaders and emphasizes the power of listening and genuine human connection. Whether you're an aspiring leader or looking to enhance your current l ..read more

When life's trials hit, do you find yourself overwhelmed and drained? In this episode, I share the key to enduring through difficult situations: the right kind of hope. Discover the profound wisdom of the Stockdale Paradox, which reveals how you can persevere through the most difficult kinds of trials. Get my weekly newsletter - Adaptation Book Erik for your next event Start AIM7 for Free Quotable moments: "When you are imprisoned by great difficulty, you must on one hand never lose the unwavering faith that you will find a way to prevail in the end. While at the same time having the disciplin ..read more

Discover the story behind pickleball's explosive growth with Zane Navratil, a professional player and renowned coach. In this episode, Zane shares his journey from high school tennis champion to becoming a top-ranked pickleball pro, revealing the addictive elements that make this sport so appealing to players of all ages. With his unique blend of competitive drive and engaging personality, Zane offers valuable insights into the future of pickleball and the importance of discipline in achieving success both on and off the court. Learn: Why the social aspect and adrenaline rush make pickleball ..read more

Coffee & caffeine isn’t just a morning ritual - research demonstrates how caffeine transforms both performance and health. But with misinformation everywhere, how much should you really drink? In this episode, Peter Tierney breaks down how to optimize caffeine consumption for competing, exercising, and even living longer. With 13+ years training elite rugby and soccer teams, Tierney dives deep into the nuances that most “coffee bros” miss. You'll learn: Science-backed guidance on exact caffeine dosing for performance When to strategically use coffee vs. risk jitters Optimizing for competi ..read more

Unlock your leadership potential with insights from Donnie Maib, the Head Athletics Performance Coach at the University of Texas. In this episode, Donnie shares his journey from learning to follow to becoming an impactful leader. He reveals how working under both good and bad bosses taught him valuable lessons that shaped his coaching philosophy. Donnie also discusses the importance of authenticity, providing feedback, and proactively seeking mentorship to advance your career. Learn: Why the best followers make the best leaders How to work effectively under a bad boss The importance of stayin ..read more