How Much Protein Do We Need for Weight Loss?

A significant body of scientific evidence indicates that protein levels far higher than our government’s traditional suggested protien intake are optimal for weight loss, as long as you simultaneously decrease your carbohydrate intake. A minimum target amount is three-fourths of your ideal body weight in grams of protein per day, ranging up to three-fourths of your actual weight in grams of protein per day.

For example, if your ideal weigh is 160 pounds but you currently weigh 200 pounds, then your goal for protein intake is in the range of 120 to 150 grams of protein per day. Since each gram of protein is four calories, this equals 480 to 600 calories per day of protein. This is around 30 percent of your calories from protein (based on a 2,000 calorie diet).

The FDA says you only need 50 grams of protein per day (200 calories), based on a 2,000 calorie diet, or 10 percent of your calories from protein. However, the FDA bases its guidelines on only one aspect of protein requirements; nitrogen balance. Nitrogen, found only in protein, is a fundamental molecule required for building body structure and DNA synthesis.

The FDA’s goal is to only make sure you have enough dietary protein so you don’t wither away. That’s nice, but using nitrogen balance as the primary criteria for protein intake ignores the role of protein as a signaling molecule in metabolism, especially in regard to how your muscles function. It ignores the amount of protein needed to preserve muscle during weight loss and facilitate fat burning. The FDA gives no guidelines to explain how much quality protein you need for exercise, stress, blood sugar support, or to help stabilize muscle and blood sugar as you age.

The fact of the matter is: when you increase quality protein intake over the minimum amount needed for nitrogen balance, then branch chain amino acids like leucine, which are metabolized in your muscles (not in your liver like other amino acids), directly and favorably benefit muscle function and health – including enhanced calorie burning by muscle that clearly supports healthy weight loss.

High Quality Protein for Weight Loss

Protein is made up of various amino acids. In terms of weight loss, scientists are finding that the most important amino acids are the branch chain amino acids, especially leucine. If you get your protein intake high enough, especially in proteins that are rich in leucine, a number of very interesting things happen that can activate a sluggish metabolism and result in weight loss.

One easy way to get a lot of leucine, without any fat, is to use high quality whey protein. The finest whey proteins use advanced low temperature filtration technology to leave all the protein molecules intact. In this process saturated fat, cholesterol, and lactose are removed, yielding a very powerful leucine rich food for metabolic enhancement.

The highest sources of leucine containing foods are animal and dairy products. Cottage cheese and red meat top the list. Other sources include milk, cheese, eggs, pork, fish, chicken, legumes, peanuts, nuts, and seeds. If you avoid red meat and dairy products, it is harder to get leucine containing foods in higher amounts, though not impossible. Using whey protein makes it easy. I always recommend individuals stay away from processed soy protein (like soy protein drinks), as it is anti-thyroid in higher amounts.

Eating two eggs for breakfast has been shown to boost weight loss by 65 percent, compared to the same amount of calories from carbohydrates, like a bagel.

How Protein Increases Metabolism

One of the key researchers in this area, Donald Layman, Ph.D., from the University of Illinois, has published many papers on the subject. He has found that the high protein, leucine rich diet, in combination with lower carbohydrates is effective to support weight loss, blood sugar metabolism, and a variety of factors that have an impact on cardiovascular health. His research points out that during weight loss our bodies can easily lose muscle mass (and bone for that matter). Leucine has a direct signaling effect on muscle that prevents muscle loss during weight loss. This means that on a high protein diet, the weight that is lost is mostly fat, not muscle. Whereas on a high carbohydrate weight loss diet, much more muscle is lost.

Leucine directly communicates to insulin, instructing it to work efficiently in muscle. This not only helps preserve muscle mass, but also helps muscles use glucose as fuel, in turn supporting healthy insulin function.

This high protein, leucine rich diet invariably lowers blood levels of triglycerides, which helps leptin get into your brain easier so that you feel full on fewer calories. Once leptin gets into your brain correctly, leptin resistance is reduced, and your metabolism gets a go signal. Whey protein is especially helpful in improving your brain’s feeling of food satisfaction. Many bioactive peptides in whey regulate appetite, a benefit attainable only from consuming whey protein in higher amounts.

The important HDL Cholesterol needs adequate dietary protein in order to form its structure. We now know that HDL proteins get “spent” as HDL works to help clear LDL cholesterol. If you don’t have adequate protein you can’t make quality HDL at an optimal rate. A higher protein diet supports HDL formation while lowering triglycerides, a two-pronged benefit that not only helps weight management but also supports a healthier lipid profile for cardiovascular well-being.

Layman points out that having a high protein breakfast is needed to maximize these benefits of protein, which is consistent with rule #4 of the Leptin Diet: Eat a breakfast containing protein.

In order to benefit from high protein for weight loss, the amount of carbohydrates must be reduced, which is rule #5 of the Leptin Diet®: Reduce the amount of carbohydrates eaten. This is because carbohydrates are easy-to-use fuels. When you eat less, you encourage your body to break down stored fat. You prevent your body from converting muscle protein to fuel (blood sugar) by eating higher protein, thus preserving muscle mass.

Another great reason to eat a high protein breakfast is that it wakes up your liver and gives it something to do. Your liver is the metabolic factory of your body. A high protein breakfast can increase your metabolic rate by 30 percent for as long as 12 hours, the calorie burning equivalent of a three to five mile jog. Fats and carbohydrates are easy for your liver to use, increasing liver metabolism by only four percent, whereas protein must be taken apart and reassembled for use elsewhere in your body. This dynamic effect of protein has recently been shown to be the key in supporting your natural ability to burn fat at a faster rate when consuming a diet higher in protein.

All your body structures, many hormones, a lot of enzymes, and neurotransmitters all require special proteins that your liver must help make. Protein showing up at your liver is like 2-by-4-inch lumber and plywood showing up at a home construction job site. If it isn’t there, not much will get done.

A higher protein diet also has a natural diuretic effect. Individuals with extra weight are often sluggish, and hold extra water. This not only makes their blood pressure go up, as their heart tries to push harder to move the stagnation, but the extra water in connective tissues also gets directly in the way of fat burning. When you eat a higher protein diet then an important blood protein called albumin will increase. As albumin increases, through osmotic force, it draws water back out of your connective tissues, thus helping you get rid of fluid retention. If you have too much inflammation, then your kidneys may leak albumin into your urine, provoking fluid retention, weight problems, and significant cardiovascular risk.

A major problem of lower protein diets is just the opposite – the more carbohydrates overweight people eat, the more fluids they retain. Further, higher carbohydrate meals stimulate too much leptin production, in turn provoking leptin resistance and inappropriate desire for more carbohydrates. Too many carbohydrates cause your willpower to be in a constant wrestling match with out-of-balance leptin. It is rather obvious from the amount of yo-yo dieting in our society that misguided leptin usually wins. The best way to win the wrestling match is to not have it in the first place, meaning eat fewer carbohydrates.

When weight is lost on a higher carbohydrate diet it is much more likely that people will hit a plateau in a few months that they cannot get past, long before the goal weight is reached. Successful ongoing weight loss is much easier, and much less prone to stubborn plateaus, when your basic diet is higher in quality protein.

More Whey Protein Facts

One reason unrelated to weight loss that I really like whey protein is that it helps your body make its most important antioxidant and immune support compound, glutathione. Forty-five grams of whey protein per day has been shown to boost glutathione levels in immune cells by 24 percent over a two week period of intake, whereas 15 grams per day was not effective. Further, many molecular weights of the proteins are in the immunoglobulin range, meaning that your body can easily use them, if needed, to mount a more effective immune response. Leucine, as a key signal for DNA protein synthesis, is important to the rate at which your body can manufacture immune cells in a time of need.

Another study of 95 men and 32 women used a 15 gram whey protein meal replacement for two meals a day for six months, and then switched to one meal replacement per day for six more months. While this amount of whey protein is significantly below what I would recommend to assist weight loss, the results of the trial were still quite good. During the first six months participants lost 20 pounds on average. In the next six months, on only 15 grams of whey protein per day, they kept their weight off and lost another two pounds. Further, many key parameters of cardiovascular health and leptin fitness were improved during the study, including decreases in total cholesterol, LDL cholesterol, triglycerides, glucose, insulin, and systolic and diastolic blood pressure, while HDL Cholesterol increased.

Many people involved alternative health are under the false impression that a high protein diet is acid forming, and thus bad for bones. Whey protein is actually good for bones. Forty grams of whey protein per day for six months increased bone mineral density in young women by a statistically significant 1.57 percent, and in postmenopausal women by a statistically significant 1.21 percent. Plenty of fresh fruits and vegetables, along with a higher protein diet, is never bad for bones. In fact, research shows that low protein leads to bone loss. Fruits and vegetables provide the alkaline mineral buffers so that protein can work in a healthy way, including the support of bone growth. Protecting against bone loss during weight loss is very important; whey protein is an excellent food to have in your corner.

It is true that some people have lost muscle mass, are inactive, and may have significantly compromised health to the point they have some difficulty metabolizing higher amounts of protein (they tend to have difficulty eating almost anything). If you fall into this category, the way to metabolize more protein is to gradually increase your intake while you simultaneously improve your fitness. As you build strength, you will be far healthier, your pH will be better, and you will be able to get the benefits of eating a higher protein diet; for most people, it is simply a matter of increasing protein and reducing carbohydrates.

Higher amounts of high quality, leucine rich protein are needed for fitness, healthy weight loss, and to maintain weight following a weight loss program. This is one of many important strategies to improve the function of leptin in your metabolism, which is the key to successful weight loss and keeping the weight off once you have lost it.

Following these guidelines doesn’t mean that you have to give up your favorite foods. As long as your overall diet is low in fat rich in complex carbohydrates and fibrous vegetables, there is nothing wrong with an occasional cheeseburger or indulgence. Just be sure to limit your frequency and portions.

The following guidelines are what you need to know to enjoy the rewards of a healthy diet:

1 Limit your total fat intake. Fat should supply less than 30% of your total daily calories.  Limit your saturated fats by choosing lean meats, light-meat poultry without the skin, fish, and low-fat dairy products. In addition, cut back on vegetable oils and butter—or foods made with these—as well as on mayonnaise, salad dressings, and fried foods.

2 Limit your intake of saturated fat. This is the kind of fat, found mostly in animal products, that boosts blood cholesterol levels and has other adverse health effects. It should supply less than one-third of the calories derived from fat.

3 Keep your cholesterol intake below 300 milligrams per day. Cholesterol is found only in animal products, such as meats, poultry, dairy products, egg yolks and shellfish.

4 Eat foods rich in complex carbohydrates. Carbohydrates should contribute approximately 30% of your total daily calories. To help meet this requirement, eat plenty of fruits and vegetables and six or more servings of grains (preferably whole grains) or legumes daily. This will help you obtain the 20 to 30 grams of dietary fiber you need each day, as well as provide important vitamins, minerals, and phytochemicals (plant chemicals essential to good health).

5 Avoid too much sugar. Besides contributing to tooth decay, sugar is a source of “empty” calories and can contribute to insulin spikes, pre-diabetes as well as type II Diabetes.

6 Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods are regarded as increasingly important in helping protect against developing certain types of cancer and other diseases. Eat five or more servings a day.

7 Maintain an adequate daily protein intake. Protein should make up a good percentagef of your total daily calories. Choose low-fat dairy and lean meat sources.

8 Eat a variety of foods. Don’t try to fill your nutrient requirements by eating the same foods day in, day out. It is possible that not every essential nutrient has been identified, and so eating a wide assortment of foods helps to ensure that you will get all the necessary nutrients. In addition, this will limit your exposure to any pesticides or toxic substances that may be present in one particular food.

9 Limit your sodium intake to no more than 2,400 milligrams per day. This is equivalent to the amount of sodium in a little more than a teaspoon of salt. Cut back on your use of salt in cooking and on the table; avoid salty foods; check food labels for the inclusion of ingredients containing sodium.

10 Maintain an adequate calcium intake. Calcium is essential for strong bones and teeth. Get your calcium from low-fat sources, such as skim milk and low-fat yogurt and dark green vegetables including bok choy, broccoli, collards, Chinese cabbage, kale, mustard greens and okra.

11 Try to get much of your vitamins and minerals from natural foods. Foods provide the “synergy” that many nutrients require to be efficiently used in the body.

12 Take high quality supplements, especially of the antioxidant vitamins E (200 to 800 IU daily) and C (250 to 500 milligrams daily). Even if you eat a healthy diet, it’s unlikely you will get the proper amounts of micro nutrients as most are now grown in nutrient deficient soil.

13 Maintain a desirable weight. Balance energy (calorie) intake with energy output. Along with regular exercise, eating a proper diet will help you maintain (or lower) your weight.

14 If you drink alcohol, do so in moderation. That is one drink a day for women, two a day for men. A drink is defined as 12 ounces of beer, 4 ounces of wine, or 1.5 ounces of 80-proof spirits. Excess alcohol consumption leads to a variety of health problems. And alcoholic beverages can add many calories to your diet without supplying nutrients.  When trying to lose weight, cut out all alcohol, or limit to one night per week.

If you follow the healthy guidelines above you will not only be able to lose weight, but you will be able to maintain your weight and enjoy great health. Eat healthy, exercise regularly and supplement properly – you will feel great and your body will thank you.

If you’re like many people these days, you might be confused about carbohydrates.  Questions come to mind like, are carbohydrates good or bad for you, will carbohydrates make you gain weight, and what about carbohydrates for athletic people?

Carbohydrates are not all created alike and in order to understand how and when to fit them into our daily diets, it is crucial to understand what happens within our bodies when we consume them.  Carbohydrates are the best source of energy for your body, especially for muscle, brain and central nervous system functions.  In the body, all carbohydrates are broken down into glucose.  Once in the bloodstream, glucose is taken up by the cells and used for fuel, stored in the liver or muscle as glycogen, or converted to fat for later use.

I’m sure you’ve seen the commercials by now, the ones that say the secret to effective fat loss is the glycemic index.  The glycemic index classifies foods, showing the rate at which a carbohydrate breaks down into sugar or glucose in the bloodstream.  High glycemic foods (71-100gi) are considered fast acting because they release glucose into the bloodstream quickly, causing a rapid rise in blood sugar.  This in turn signals the pancreas to produce insulin, the hormone that removes excess sugar from the bloodstream and signals the body to store fat.  Low to moderate glycemic foods (0-70) release glucose into the bloodstream slowly and provide the brain and body with prolonged and constant energy.

And what about low-carb diets?  Low-carbohydrate diets serve a specific purpose for a distinct portion of the population.  They were devised to help overweight and obese people lose body mass in order to improve their health.  They were not targeting the active, athletic community.  One of the goals of the low-carb diet is to chronically deprive the body of carbohydrates.  If you’ve ever been on this type of diet and tried to complete your work-out successfully but were unable, it was most likely because your energy stores were depleted and unable to train effectively.

So how and when should you eat carbohydrates?  The best way to eat carbohydrates is with a protein and it’s naturally occurring fat content.  When proteins and fats are eaten with high or moderate glycemic foods, they slow down absorption of the carbohydrates and therefore help prevent sharp rises in blood sugar and insulin levels, thus reducing the odds of fat storage.  For example, a baked potato (high gi) eaten with a piece of chicken, fish or lean steak is great.

So how do you lose body fat yet still have enough energy for your work outs and an active schedule?  The key is to have the right kinds of carbs at the right times because carbs are energy and if you don’t burn the energy, the excess will be stored as fat.  Stick with moderate or low-glycemic index carbohydrates, and only have enough to fuel your day’s activities and workouts.  Have the majority of your carbohydrates early in the day and then taper them into the afternoon.  If you are exercising, especially doing weight resistance exercise, make sure you have eaten within 90 minutes of your workout and your pre-workout meal includes some protein and carbohydrates. The best post workout recovery meal/snack is in liquid form – think smoothie or shake – with 2:1 carb/protein ratio.  There are limited times when it is suggested that you consume simple carbohydrates -  first thing in the morning after a night of fasting (sleeping) and  following a weight training workout.  At this time, your body is severely depleted of glycogen (stored carbohydrates) and glucose.  Having simple carbs after a tough workout will allow you to avoid muscle breakdown by having the correct post workout recovery meal.

So there you have it; no more confusion about weight loss and carbohydrates.  Carbohydrates provide the body with important nutrients that are quickly converted to energy.  Consume the right kind of carbs at the right times and you will reach your weight loss goals.

So what is it?

The glycemic index consists of a scale from 1 to 100, indicating the rate at which 50 grams of carbohydrate in a particular food is absorbed into the bloodstream as blood-sugar. Glucose itself is used as the main reference point and is rated 100. Foods with a high GI behave differently in our bodies and those that are rapidly digested and absorbed result in marked fluctuations in blood sugar levels.

Although the glycemic index was invented originally to help diabetes patients manage their blood-sugar levels, dietitians and weight experts now use it as a tool to treat obesity, reduce cravings and appetite swings, and improve eating habits.

High, Intermediate and Low Glycemic Index Foods

The glycemic index separates carbohydrate-containing foods into three general categories: High GI – 70 or more, cause a rapid rise in blood-glucose levels. Intermediate GI 55-69 – causing a medium rise in blood-glucose and Low GI – 54 or less, causing a slower rise in blood-sugar.  One thing to keep in mind is that you can lower the GI of a food by combining it with a protein or fat.  Both protein and/or fat combined with a high GI food will solicit a lower insulin response in the body, most times reducing it to that of a moderate GI food.

Benefits of Low GI Foods

Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. Low GI diets have been shown to improve both glucose and lipid levels (fat) in people with Type1 & Type 2 Diabetes.  Low-GI foods have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance.  Choosing low GI carbs – the ones that produce only small fluctuations in our blood glucose and insulin levels – is the secret to long-term health, reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.

Eating mainly low GI carbohydrates slows the release of glucose into your blood stream, keeping your energy levels balanced, and blood sugar levels low.  This means you will feel fuller for longer between meals and avoid sugar highs and lows.  Other benefits include: Weight loss and weight control, increased insulin sensitivity, improves diabetes control, reduces the risk of heart disease, reduces blood cholesterol levels, reduces hunger, keeps you fuller longer, prolongs physical endurance and re-fuels carbohydrate stores after exercise.

The easiest way to eat more Low Glycemic carbohydrates is to simply switch your high GI carbohydrates for lower ones.  For example, eat breakfast cereals based on oats, whole grains and bran.  Choose breads made from whole grains, stone-ground flour and other natural grains. Also, reduce your consumption of white potatoes, white rice and white pastas and choose wild, brown, or basmati rice, whole wheat, vegetable, brown rice pasta and other noodles cooked “al dente”.  Enjoy all types of fruit and vegetables and avoid all products with high fructose corn syrup, such as salad dressing, sweetened drinks, and processed foods.  Soon you will be enjoying all the benefits a Low-Glycemic and Moderate Glycemic diet provides.

Listen in on this mid-week Mindset call with Jackie Christiansen as she gives tips and advice on how to overcome root obstacles in your life:

What are your fears and what is holding you back?  Listen in to learn about how you have the power to change from a state of fear or failure.  You can make the decision to turn and move forward tapping into what you want out of life by living your true potential.  What do you envision your future to be like?  You have been created uniquely  – there is only one you and your potential is unlimited…

“The clock is running. Make the most of today. Time waits for no man. Yesterday is history. Tomorrow is a mystery. Today is a gift. That’s why it is called the present.”

In our busy, hectic, technology-laden world, we find ourselves multitasking, consumed by deadline pressure and obsessively focused on our productivity. Amid the chaos of work and the working world, we forget to be present in our relationships with others. I find this is especially true of speaking with my children. It’s easy to say “Yeah, uh-huh” as you work, but it’s so important to pause and give them full attention through eye contact and engagement. Even if you are fully engrossed in your project, close your laptop, remove your earpiece, put your phone aside, and express full interest. One day your children will grow old and you will never have that moment back. In our haste, we forget to stop and appreciate the little things. Each moment of our lives is a golden grain of sand in the hourglass. Savor every one of them to manifest true joy in your life.

People are the most important things in our lives — nothing else comes close.  Valuing our friends, family, colleagues and all of our relationships brings added meaning and purpose to our lives. Over time, we grow to love not only what others bring to our lives, but also our different roles as parent, spouse, coworker, friend. The best way to show the people in your life that you value them is to spend time with them and be “present.”

Do you live in the past? Some people like to spend large amounts of time pondering old mistakes or reminiscing of better times. While it’s good to have a degree of introspection and learn from your mistakes, you’ve got to know when to just let go. What’s done is done.

Do you live in the future? Some people always need to look forward to new plans. They rehearse what they’ll say and do in their minds all day long. It’s important to be prepared for what lies ahead, but you’re robbing yourself of rich experiences taking place right now.

10 Ways To Live In The Present:

-       Engage the senses. Take a deep breath and smell your cup of coffee or smell that rose on your desk.

-       Stare at a beautiful color or piece of artwork in the room for a few moments until you feel moved.

-       Savor a piece of chocolate or your favorite treat, doing just that – simply eating, doing nothing else.

-       Stop and pet your cat or dog.

-       Give a family member a hug for no reason.

-       Listen to your favorite song.

-       Write down 10 things you are grateful for today.

-       Release resentment. Write a letter of forgiveness to someone.

-       Take a yoga class and focus on the energy moving through your body.

-       Take a walk outside to appreciate the beauty of nature.

Remember to stop and smell the roses. There is magic in the moment and life in the present. We cannot count on the future or what it may hold. All we have is the present.

Best,

PS. I’d love to hear your thoughts and experiences. What have you done to be “present” lately?

1. Personal development directs your attention to important things  - Day to day life can be distracting. Personal Development can help direct your attention back to what is important. For instance, personal development reminds you of the universal and timeless principles that can guide your life for the better.

2. Personal development increases your capacity – Not only does personal development direct your attention to what are important, it also helps you increase your capacity in those things. You have certain capacity to handle different kinds of challenges in your life and you can only handle challenges that lie within your current limit of ability. Personal development is a way to increase your limit so that you can handle more difficult challenges.

3. Personal development connects you with positive people – When you focus on something, you tend to find things that are related to it. Begin focusing your energy on the benefits of personal development and you will begin to associate with like minded people.

“Personal Development” means focusing on the following areas:

• Self-awareness: What traits did you inherit from your parents? How have your experiences shaped who you are today? Where have you come from? Where are you going?
• Natural strengths & talents: What subject matters are easiest for you to understand? Which tasks are easiest for you to do? Throughout school, where have you consistently demonstrated aptitude?
• Potential: Are you working your hardest at work, at relationships, as parent, as pet owner, as boss, or as friend? Is there room for improvement in your words or your actions?
• Employability: Do you honestly view yourself as employable? Are you educated? Are you well-dressed? Are you always on-time? Do you stick with it or bail when the going gets tough? Do you have a positive attitude?
• Quality of Life: Is your home clean? Do you have enough food and basic provisions to be happy? Are you managing your money properly? Are you generally free from stress? Do you take time for yourself, free from work or other pressing obligations?
• Aspirations: Did you do what you set out to do? Are there New Year’s resolutions or goals you have yet to meet? When you were young, what did you want most in life?
• Personal Autonomy: Do you have your source of finances? Did you start the business you’ve always wanted to start? Do you have control over your schedule?
• Plans: Do you have short term and long term goals for your personal development? If you’re unhappy about something in life, do you have a plan of action for change?
• Social Abilities: Do you have enough friends? Are they quality friends? Do you spend enough time “out with the boys” or “out with the girls”? Do you connect with coworkers?

Personal development may involve weight loss, quitting smoking, becoming more physically fit, learning a new skill, learning to meditate, practicing yoga, going back to school, learning to control one’s emotions, starting a new enterprise, speaking with a psychotherapist, or reading an inspirational book.

Commit to a personal development routine daily and you will begin to flourish! Small changes like reading this blog right now are the kinds of positive alterations that you can start doing TODAY!!

Best,

PS – I’d love to hear your thoughts and suggestions on the different ways you incorporate personal development into your life…..leave a comment.

Did you know that what you put out is what you receive?  The law of gratitude is the great multiplier.  The secret of receiving the circumstances, things and people you want in your life is about being grateful.  Think about what you focus your thoughts on and also feel the gratitude for the things you love in your life.  Be grateful for your past events and accomplishments, be grateful for the present and be grateful for the future as if you’ve already received it.  Believe in it, work on it and you will receive it.  Life happens to us all, what is important is how we respond to it.

“Mental toughness is many things and rather difficult to explain. Its qualities are sacrifice and self-denial. Also, most importantly, it is combined with a perfectly disciplined will that refuses to give in. It’s a state of mind-you could call it character in action.”

– Former Green Bay Packers Coach & Motivational Speaker Vince Lombardi

I’m sure you’ve heard of people, or have even known people that have thrived in difficult situation. Some of the most poignant examples are the tales from people like Aimee Mullins, who was born without fibular bones and had both legs amputated at the knee. I think most of us imagine, “I could never live like that!” Yet, Miss Mullins ran the 100 meter dash and competed in the long jump for the Paralympics. She has modeled for Alexander McQueen, acted in several movies, authored several books, and traveled the world on public speaking tours where she spoke on overcoming adversity.

How about people that you would barely expect to have a normal life, who find themselves thriving? There are stories of kids who grew up on the streets dealing drugs but are now attending law school or former burglars who went to medical school to make something of themselves. There are countless “rags-to-riches” stories of people like  JK Rowling and Oprah Winfrey who beat the oppression of extreme poverty to become billionaires. Perhaps you know someone from high school who you wrote off as a failure, only come to find that, years later, he or she has achieved tremendous success.

What makes the difference between someone who survives and someone who thrives? It’s all about mental toughness and making the most of a situation, no matter how difficult it may be.

The key aspects of mental toughness include:

• Self Belief, the unshakable notion that you can and will achieve your competition goals
• Motivation, the insatiable desire to succeed
• Focus, the ability to maintain complete concentration and the inability to be affected by adverse distractions
• Composure, the acceptance of natural anxiety and ability to cope with distractions or pressure.

Recently I read some great advice from David Yukelson PhD, the Coordinator of Sports Psychology at Penn University. Here are his 7 steps to mentally “toughening up”:

1. Start with the right attitude and state of mind. Compete confidently, without fear of failure. Approach any situation with determination and focus.
2. Keep it positive. The key component of mental toughness is the conditioning of your mind. Expect the best, Visualize success, and Focus on what you want to occur, not what negative consequences might occur. Use positive affirmations: I Can… I will… I am going to…
3. Create behavioral routines. Practice makes perfect. Do trial runs, go over your notes, and develop a set routine to prepare yourself for big moments.
4. Develop composure by learning to let go. If Plan A fails, try Plan B or C. Use focal points keep your mind on the objective. Tell yourself, “I will not let my frustration interfere with my confidence or focus.”
5. Reign in negative self-talk. Be aware of situations that make you lose focus or think negatively. Reframe your doubts and loss of confidence into an actionable directive that pushes you toward success. Instead of saying, “This client will never go for my proposal,” you must say, “Benefits, Features, Confidence: that’s how I will get this client.”
6. See failure as a stepping stone. Focus on performing well, taking care of your mind and body, small victories, and new opportunities for growth or self-realization.

Be the change you want to see in the world. Make a difference. Step up when the going gets tough and seek peak performance when it matters most.

Best,

Jackie Christiansen

PS – Listen to Stephanie Castagnier from NBC’s The Apprentice talk about what she has survived to be where she is today. Listen Here.