Beat Burnout And Enhance Your Performance As A Coach - Dr. Erik Korem, Aim7 Coach and Coordinator Podcast

Beat Burnout and Enhance Your Performance as a Coach
Dr. Erik Korem joins us again with some eye-opening data as well as simple, practical ways we can enhance our performance as coaches while remaining physically and mentally healthy in a demanding profession.

-Stress Fallacies
-Build capacity to adapt t more stress
-Stress is the gateway to growth
-Mental and physical stress is one input
-The price to be paid for stress
5- Pillars to build more capacity
-One behavior that everyone should engage in
-Effects of lack of sleep’
-Sunlight
-50 times less effective through window- must go outside
-Sit on porch - cold exposure in am same effect as cold bath
-Imbue sunlight - outside
-20 minutes per day can be 5 min at a time
-Do it frequently throughout the day
-Do it for 2 weeks

Sleep
-Restore and regenerate
-The brain’s detoxification system
-7-9 hours
-3 key behaviors

Caffeine
-Caffeine 4 cups of coffee per day
-Can improve longevity
-Delay it Not 1st thing in the morning it spikes cortisol
-Then 2 hours
-Not after 6 hours before bed time


Mental Fitness
-Be consciously present and process info without bias
-Attention is the currency of performance
-Myth that best in the world do not feel pressure
-Cyclist Shift attention to feet in clips
-Rumination

Mindfulness
-Learn to control your attention
-Train mindfulness
-8 week study - 8 weeks of mindfulness 30% reduction in anxiety
-Helps you adapt to stress
-5-10 min 4-6 times per week
-10 min per day can radically improve ability to adapt to stress and executive functioning
-Attention is the currency of performance
-Rumination

Exercise
-Exercise training improves general stress resilience
-Toughening effect to stress
-2 types everyone needs to do
-Aerobic
-Resistance training
-Stats
-Moderate 150-300 minutes week
-Reduce all cause mortality by 25%
-Walking won’t get it done
-75-150 min of vigorous
-Moderate above 60% max heart rate
-Vigorous hit 20 seconds rest 40-60
-1::2 ratio vigorous vs moderate
-Doesn’t have to be compound
-Upper/lower strengthening
-45 min 2x per week min
-Aerobic with resistance reduces all cause mortality by over 30%

Nutrition
-Anti-inflammatory diet
-Repair tissues and lower systemic inflammation which causes disease
-Effective means of Reduce depression
-Impacts testosterone significantly
-Outside of grocery store
-Rainbow every day
-Nuts and seeds
-Recommends ti Everyone high quality fish oil
-Brain health and improvements in mood
-Multi colored

Vegan
-Key issue getting adequate protein
-Key amino acid - leucine
-Supplement with leucine
-Maintain or build muscle
-Protein powder

Community
-Kill your clone
-Assume a new identity

Related:
https://soundcloud.com/user-804678956/avoid-the-first-game-conundrum-erik-korem-former-director-of-sports-performance-houston-banners
https://soundcloud.com/user-804678956/prcatice-scripting-to-get-ready-for-week-1-erik-korem-former-director-of-performance-houston-texans
https://soundcloud.com/user-804678956/erik-korem-director-of-sports-science-houston-texans
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