We move toward what we picture in our mind.

If there is no goal (no target), there is no way of knowing if you are on track.

In fact, those with a goal gravitate towards what they want. Those without a goal simply stay stagnant, they literally become what they “used to be”.

A Yale University professor performed a fascinating study at a convalescent home.

• 91 people in the home were given a potted plant for their rooms.
• Half of the patients were told that keeping the plant alive was their responsibility, and the other half were told that a staff member would look after the plant.
• After 18 months, the professor returned to check in and see how the two groups were doing.

Unfortunately, 1 out of 3 the people that took no responsibility for their plant had passed away. But only 1 out of 6 of the people that had the mission of caring for their living plants had passed away.  Additionally, the mental and physical health of the plant-active group was significantly better than the “plant-passive” group.

Does having a purpose carry benefits beyond simply reaching the goal?

Yes.

Let’s go one step further.

Imagine you were given 1,000 pieces to a puzzle in a plain paper bag with the goal of putting the puzzle pieces together.

Where would you start?

But now, imagine you are given the same 1,000 puzzles pieces in the same paper bag, but you now have a final picture of what the finished puzzle will look like.

Does that change things for you?

Of course it does.

That’s because you have a clear vision.

Equip yourself with a goal, a purpose and a vision and you can virtually achieve  anything you want, starting today.

If you need anything along the way, we are happy to help!

If you have listened to How to Fight Depression and Win you have some great strategies to be in control of almost any situation.

And if you have enjoyed our Mental Strength and Brain Chemistry program featuring Dr. Brittany Rummel (Ph.D in Psychology and Cognition, with a Masters and Bachelors in Biochemistry), you have discovered some amazing techniques that can help you literally hard-wire your brain for maximum performance, happiness and achievement.

One of our most recent and popular articles is “At Work: How to Remain Calm, Cool and Collected”.  If you haven’t read it, you should, as it reveals another powerful strategy for remaining relaxed and confident, regardless of the amount of chaos whirling around at the office. This strategy combined with the technique discussed in “Feeling Less-than Optimistic? Try This …” — and chances are loaded in your favor that your life will change even more for the better, regardless of your starting point.

Today, let’s support these strategies with another interesting, recent study.

You see, Neuropsychobiology researchers divided people diagnosed with major depressive disorder into 3 groups: group one did 30 minutes of cardio training twice a week for 12 weeks, the second group did resistance training twice a week for 30 minutes, and the final group being the control, did not do any exercise. All three groups remained on their medication protocol as directed by their physician.

What the researchers found was that both groups that exercised had their depression virtually disappear!

So, the take-away is this:

Don’t overthink it. Check with your medical doctor, and if needed, hire a personal trainer for one session so they can show you what to do. Get busy (twice a week) doing some cardio and or resistance exercise.

Almost immediately, you’ll find yourself feeling better than ever — MentalStrength.com style!

And as always, if you need anything, we are happy to help!

Everybody has heard of grey matter:

It’s the brain’s pinkish-grey color, literally containing the brain cells and all the goodies so cells can communicate with each other. Grey matter is especially handy when it comes to memory. (3)

But many have not heard of white matter.

White matter is much deeper in the brain and surrounded by myelin, which gives it the white color. White matter is not only important in protection from injury but it also improves the speed and transmission of nerve signals. (2)

That is, myelin empowers us to:

Think fast, communicate clearly and have great mental strength

Let’s go a tiny bit deeper …

Myelin is responsible for allowing electrical impulses to transmit quickly and efficiently along the nerve cells. If myelin is damaged, these impulses slow down. (4)  And, as Dr Rummel shared on Mental Strength and Brain Chemistry (awesome life-changing program if you haven’t listened yet), if too much sugar is in the picture (glycation), then signals may not even arrive — leading to slower thinking, poor memory and far worse! (5)

It’s also interesting to note that this myelin is literally made up of protein and fats. (4) For a great short convo related to this fascinating topic, read “Does Food Change Your Mood”.

Anyway … this is definitely worthy of much more research.

But what does all this have to do with an iPad and staring at screens?

More than we might think.

A fascinating new study recently found that increased screen time in kids may be associated with a decline in reading, writing and communicating. Possibly due to prolonged screen time literally reshaping the deep down foundational white matter — the stuff that is responsible for efficient communication of brain cells. (1)

While this study barely scratches the surface and suggests the need for much more research, going back to basics of putting down the screens, getting dirty in the mud, hitting more tennis balls in the sun and playing catch outside may be …

The new secret to better communication skills and rock-solid mental strength!

If you need anything along the way, we are happy to help!

Until Next Week,

Your team at Mental Strength

References

1. Associations Between Screen-Based Media Use and Brain White Matter Integrity in Preschool-Aged Children: https://jamanetwork.com/journals/jamapediatrics/article-abstract/2754101
2. White matter of the brain: https://medlineplus.gov/ency/article/002344.htm
3. Grey Matter and White Matter: http://www.indiana.edu/~p1013447/dictionary/greywhit.htm
4. Myelin: https://medlineplus.gov/ency/article/002261.htm
5. Mental Strength and Brain Chemistry: https://www.mentalstrength.com/mental-strength-and-brain-chemistry/

Neuroscientists have established that every person in the world carries an ongoing inner dialogue with themselves between 150 and 300 words per minute.

That works out to be 45,000 – 51,000 thoughts a day!

In fact, researchers say you can’t go more than 11 seconds without self-talking.

Much of our inner dialogue is neutral. You say, “I must remember to give the dog a bath … or buy a gift for the team party.”

However, many people carry an inner mind talk which contain self-defeating talk such as “I’ll never lose 20 pounds”… “Why bother trying to improve my speed?” … “I can never get ahead” … “If it can go wrong, it will”, on and on.

Why is it important what we say to ourselves anyway? Because self-talk creates the “mental software” for a particular belief to become a self-fulfilling prophecy.

Much of our happiness or unhappiness and our success or lack of it is actually wired into the brain’s neural network from early childhood. Your beliefs, whether positive or negative, are etched into your brain – into comfortable grooves or neural pathways – along with incoming data from your senses travel on its way to the old interpretation in the brain. (Mental Strength and Brain Chemistry will change your life starting today.)

If you want to change anything or improve anything in your life, you must change negative and limiting beliefs into empowering ones — which means you must re-wire neural tracks in the brain. How? In exactly the same fashion you laid down the tracks in the first place — by repeatedly and consistently using positive self talk or mind talk.(1)

By simply becoming aware of how you talk to yourself, and converting negative thoughts into positive affirmations, you take a critical step towards raising your self-esteem, your success and effectiveness in all areas of your life.

Changing negative self-talk is the fastest way to move from an “I can’t” loser attitude to an “I can do it” achiever mindset. When you tell yourself you can do it enough times, you create new neural tracks which then become a positive self-fulfilling prophecy.

The purpose of the Mental Strength programs is to train you to quickly recognize whenever you’re stuck repeating negative, self-defeating beliefs. Listening to the audio programs and reading the Mental Strength and Peak Performance training manual helps you develop a habit of quickly turning them around into life-affirming statements or affirmations which support goals and aspirations.

If you need anything along the way, we are happy to help!

Listen to this podcast here:

The Dirty Secret of Chinese Water Torture

– And how your own self-talk can literally turn into your own worst enemy

We’ve talked about the power of negative emotions, but this one’s a doozy.

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What is Chinese Water Torture?
Chinese military strategists developed Chinese water torture as a way to continually drip one harmless drop of water on the forehead of a bound prisoner. Over time, these little drops turned into the sound of hammer blows – literally making the prisoner go insane.

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You see, many people have developed the habit of repeating negative self-talk, day in and day out. Largely in the form of fear, doubt and worry.

Making this constant stream of negative self-talk similar to a constant drip of water.

Over time, just like a slippery slope, this repetitive thinking creates behaviors that can have devastating effects on your performance, work-ethic, relationships, and overall quality of life.

Drip … drip … drip

This is one of the reasons we are big on searching for the solution. It’s always better than the ‘constant drips’ many people (most?) feed themselves, such as:

• “You can’t do that”
• “What will the boss say if you tried that and failed?
• “What will people think when you strike out?
• “Every time you go big you double fault”
• “What a loser”

Chinese strategists have known about the incredible power of negative emotions for centuries.

In fact, they learned how to strategically inject negative emotions into something as seemingly harmless as

A tiny drop of water

They knew that with a regular, continual dose of negative emotions, a person can literally drive themselves insane.

No joke.

Devious military strategists created a device to do just this to their prisoners

It’s called Chinese Water Torture

It’s method was to continually drip one harmless drop of water on the forehead of a bound prisoner. Over time, the little drops turned into the sound of hammer blows – literally making people go insane.

Fortunately, we have control over our thoughts (drips). Keep them positive and focused on what you want.

Decide now to focus on lifting yourself up at every possible opportunity. Feed yourself constant positive drips of life-building, performance-enhancing information found at Mental Strength and similar quality resources. If a negative arises, do what Mental Strength and Peak Performance suggests: Cancel the negative immediately and replace it with a flood of positives.

Create a new productive drip for yourself. Then reinforce it with action in the direction of your goals (Start with the free strategy found in Unstoppable Mental Strength).

After all, small regular steps in the direction of your goals WILL produce mountainous results for you over time.

Check us out and follow us on Twitter for some great conversations, tips and strategies: https://twitter.com/4mentalstrength

Want to listen to this coaching lesson in a podcast?
Listen here: https://anchor.fm/mentalstrengthdotcom/episodes/Mental-Strength-How-to-Give-Your-Brain-a-Bath–Literally-e14v4um

Researchers at Boston University did some absolutely fascinating research about …

Cleaning Your Brain

They didn’t focus research on the effect of negative words. Nor on listening to the chatter spewing from the media. And not even self-talk. They didn’t research diet, nootropics nor brain supplements.

They studied something much more basic. And far more important than all the above.

They were shocked at what they found!

If you have listened to Mental Strength and Natural Brain Health, you know a bit about how to take care of your most valuable tool.

And if you get easily annoyed with your teammates andor coworkers, you know the simple fix, which is exactly the same topic as studied by these Boston scientists.

You see, these researchers put two fascinating ideas together after studying people using EEG electrodes while sleeping in an MRI scanner.

They found:

1. Massive waves of cerebrospinal fluid (CSF) literally flood the brain during deep sleep, and
2. This CSF cleans and clears waste products from the brain. (1)

Just for clarity, cerebrospinal fluid is a clear, plasma-like fluid that bathes the central nervous system (CNS) and contains glucose, proteins, lipids, and electrolytes.(2)

You may know all about CSF already.

But, you probably don’t know that this CSF wave-like “washing” activity slows as a person ages, and may even decline during some diseases. (1) And with that, if you have listened to Mental Strength and Brain Chemistry, you may be asking yourself,

“In addition to cleaning house upstairs, how do these CSF waves impact neurons?”

Well, while no one seems to know the answer to this just yet, one thing is fairly certain if you want to clearly perform at your best — fully equipped with a sharp mind and rock-solid mental strength:

Make quality, deep sleep a priority in your life

All the more reason to master the basics as discussed in Mental Strength and Natural Brain Health.

Combine ‘deep quality sleep’ with the “trick” as discussed in having a calm, cool and collected attitude and you just might find yourself feeling clean, sharp, clear and on top of the world — MentalStrength.com style!

“Give me 6 hours to cut down a tree, and I’ll spend 4 hours sharpening the axe.” – Abe Lincoln

You’ve probably heard the story about the two woodcutters:

Jim and Rob

The team at Mental Strength enjoy reviewing their story often. Here is their story:

Starting at sunrise, Jim began busily chopping wood, swinging strong throughout the day. Rob also started at sunrise, but as he chopped, he frequently sat down, then chopped, sat down again and repeated.

At sunset, they both stopped. Rob had 300% more wood neatly cut and organized, than did Jim.

Jim questioned Rob, “How could this happen!? You were resting all day!”

Similar to President Lincoln, Rob replied calmly and confidently with:

“I was not resting, I was sharpening my axe.”

Regardless of your goals, starting today, take time to sharpen your skills, your tools and your resources.

Not only will you be more productive but you’ll also be far more confident. Your concentration and your focus will improve and your mental fitness will grow.

Here’s a valuable exercise, just fill in the blanks:

“If I could learn to ______________ really well, I could make all the __________ I ever wanted.”

If you could wave a magic wand and be absolutely fantastic in one part of your work, career, or sport, what would that skill be?

• Would it be exploding off the line?
• Would it be closing the sale?
• Prospecting?
• Would it be investing in wellness-business start-ups?
• How about hitting kick serves?
• Or forehands on the run?
• Maybe its mastery of the hook pass route?
• Or mastering the solver add-on in excel.

Sharpening your axe a little every day will put you leap years ahead of your competitors and even coworkers – making you an evermore valuable teammate. Lasting success comes from you doing something extremely well.

Remember, everyone in the top 20% began in the bottom 20%.

Decide to own it. Sharpen your axe. And get in the arena.

And best yet, choosing to make sharpening your axe a daily habit may just eventually bring you everything you’ve ever dreamed about.

You’ve probably heard the comparison between your mind and an iceberg.

In case you haven’t, here’s a refresher…

Your conscious mind, the thinking, logical part of your mind is visible atop the water just as the tip of the iceberg.

But the far greater portion of your mind is found under the water and is called the subconscious.

Albert Einstein famously said, “The subconscious mind is your gift and the conscious mind is its faithful servant.” (1)

If you have studied the Mental Strength and Peak Performance training manual, you already know this. Plus a lot more because we dive deep into the topic.

But here’s where it gets super interesting, and why MentalStrength.com focuses hard on picturing the things you want in life.

You see, the mind focuses on what you tell it to focus on. Many thoughts are taken in by the brain and then acted upon. (1) And this is why champions ‘stay in the positive’.

If you’d like to review some of our most popular tutorials on this awesome topic, go here:

• What You Say Is What You Get
• How We Are Conditioned From Childhood For Failure Or Success
• How to ‘Get Too Busy’ Making Your Own News

Try this oldie-but-goodie…

Whatever you do… Do NOT think of a pink elephant.

Chances are, of course, that you pictured a pink elephant.

Or, how many times have we said, “Don’t forget the milk” virtually commanding the subconscious to do just that — forget the milk.

Chances are even better that the milk will arrive on schedule if you say, “Please remember the milk.”

For the things that matter in your life, such as reaching your sales goal, being the first to reach the tape or the end zone, or igniting a 100+ mile-an-hour first serve…

Keep it positive

Your subconscious mind truly wants to work extra hard for you. But you need to tell it precisely what you want. Give it hyper-clear directions.

With specificity, clarity and focused action, you’ll find it easier to reach your goals, again and again.

Until next week.

Reference

1. The Hypnobirthing Book by Katharine Graves, Second Edition

Researchers at the University of Vermont (UV) recently discovered that after bouts of exercise and nutrition-education…

95% of patients reported:

‘Improved mood and self-esteem, with lower levels of anger, anxiety and depression’. (1)

Hmn … isn’t it interesting what a little diet and exercise can do?

For David Tomasi, a psychotherapist at UV, he’s hopeful that these natural strategies will become the new normal for those wanting to obtain improved mental strength.

But even with this fantastic research, it appears that less than half of doctors agree on prescribing exercise to their patients. Go here and see the reason for this… it’s rather shocking.

Regardless, whether you or someone you know is feeling like they need a mental boost, it looks like evermore experts are looking to diet and exercise.

Here’s what the recent mental strength experts and research suggests.

If you haven’t started, now is the best time to get going. It doesn’t have to be complicated. In fact, if you are not in the top 14% yet, with a little time and practice, you can join the top by starting here.

After all, is it because top achievers integrate exercise and nutrition into their routine that make them peak?  Or, is it that exercise and nutrition inspires peak performance?

As always, if you need anything, we are happy to help.

Let’s shift gears and look at a lighter, much more fun topic.

In this case, just because it is ‘light and fun’ doesn’t mean it is less important.

Far from it.

In fact, a huge meta-study reviewed data from 10 studies and almost 4 million people — and what they found is not only fascinating, but life-enhancing! (1)

While this massive amount of info contained many variables (confounders) which could probably account for many theories…

One important item became crystal-clear

This simple addition can extend your life by as much as 24%! (1)

For the fellow math geeks, that could mean the difference between living until 93, up from just 75 years young. Equivalent to a lot of extra years of family fun, experiences, travel, helping others and much much more.

Whats the secret?

Get a four-legged friend

Specifically, a dog.

This meta-study reported that dog ownership extends lifespan. Spending some of your day with Fido probably also increases your quality of life, brings you more smiles and helps you engage into conversations with other like-minded people — all qualities that will enhance your Mental Strength, regardless of age and circumstances.

You, too, could probably come up with a dozen more reasons why Fido adds value.

And as always, if you need anything, we are happy to help!

References

1. Dog Ownership and Survival: https://www.ahajournals.org/doi/10.1161/CIRCOUTCOMES.119.005554

“Every time I play, in my own mind I’m the favorite.”

– Tiger Woods

It’s amazing to talk to a person who is unhappy because of an event that occurred in the past, even many years ago.

They think about the negative experience, dwell on it and become angry, upset and depressed all over again.

We’ve discussed the power of fear, doubt and worry, confidence and negative emotions.

These are all huge contributing factors that can propel you towards your goals. Or if used negatively, can repel you from your goals.

But the good news is you can at anytime stop thinking about, discussing, and rehashing an undesirable situation. After all, its quite common for tennis players to focus on the 10th first serve they just missed, or the wide-receiver re-visualizing how they dropped the ball while standing in the end zone.

When life is not going your way or you are feeling awash in negative emotions – in every situation – the solution is saying to yourself:

“I am responsible”

This statement (self-talk) will immediately make you feel better and put you back in the drivers seat. It will produce a rush of chemicals throughout your body and tell your mind to find a solution. It will literally re-frame how you look at life and how you go about going after your goal.

Top psychologists know there is a direct relationship between control in life and how positive and productive you are.(1) The more you feel you have a sense of control, the more positive and happy you are in every area of your life.

Decide today to take control of the things that you can control (and let go of things you can’t):

• You can make another sales call
• You can start earlier and stay later
• You can do one more repetition
• You can practice a little longer

When you tell yourself, “I am responsible”, you are putting yourself back in the drivers seat.

References

(1) Sense of Control Predicts Depressive and Anxious Symptoms Across the Transition to Parenthood: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2834184/

If you bought the Mental Strength and Brain Chemistry program, you know Dr Brittany Rummel teaches about the four “feel-good” brain chemicals (neurotransmitters).

And from this program you know …

You can control your own brain chemistry

One of these brain chemicals is serotonin, which regulates one of the unquestionable secrets to your life-long success. That’s because one of serotonin’s all-important jobs is to help you to get plenty of sleep. But it has many other jobs, too.

If all you did was properly support your serotonin levels chances are high that you might seriously excel in your career. Unfortunately the opposite is true – if you neglect this important neurotransmitter chances are high that life will become much, much harder for you.

Absolutely fascinating research has been done on lobsters. Researchers have noticed a relationship between serotonin levels in lobsters and social status. (1, 2, 3)

The scientists found that the higher their serotonin levels, the better social dominance the lobster had.

They literally became the ‘top dog’

But what is also fascinating is that serotonin levels related to “wins” – as defined as ‘winning a social conflict’.  (1) After one lobster recently “won”, they were more likely to win again, and again – literally creating the habit of winning. (1)

Hmn … sound familiar?

But even more fascinating is that other lobsters recognized the “winning lobsters” in social situations. They immediately backed down, respected the lobsters and left them alone. (1, 4)

Almost sounds like those with optimized serotonin levels scored the most wins and became the most confident.

Or is it that they were the most confident and then scored the most wins?

References

(1) Dynamic Interactions of Behavior and Amine Neurochemistry in Acquisition and Maintenance of Social Rank in Crayfish: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4807121/

(2) Serotonin and aggression: insights gained from a lobster model system and speculations on the role of amine neurons in a complex behavior.: https://www.ncbi.nlm.nih.gov/pubmed/10757238/

(3) Serotonin and aggressive motivation in crustaceans: altering the decision to retreat.: https://www.ncbi.nlm.nih.gov/pubmed/9159179/

(4) 25 Delicious Facts About Lobsters: http://mentalfloss.com/article/57241/25-delicious-facts-about-lobsters

As you know from the Mental Strength and Peak Performance training manual (1) and the Mental Strength and Brain Chemistry (2) program …

A habit can launch you towards your goals!

Good habits can ignite you towards your athletic, career, and life goals like a rocket-ship, keeping you from ‘thinking too much’.

Up at 6:00, do your morning routine, strategize and plan your day and ensure it fits with your week, your month and year. Your actions are in line with your plan and you are ready to attack the day.

And as productivity-guru Brian Tracy says, be sure to “Eat that Frog” first thing in the a.m. by doing the hardest, most dreadful thing first and get it over with — making this the habit. Your day, and your life, will be smooth sailing.

But habits can also go the other way, too

In fact, researchers with the National Institute on Alcohol Abuse and Alcoholism did a fascinating study with mice. (3)

Gaining tasty treats, the mice were taught to press levers in response to cues, until a habit was created. Then the scientists switched the reward and awarded the mice with either poisoned pellets that made them terribly sick, or electrified the floor so when they walked toward their food, they got a shock.(3)

Once the mice found that the pellets and the floor were “booby-trapped” they avoided them.

But when the mice saw their old cues they forgot about the traps and fell into their old habits. Thereby eating the poisoned pellets and getting shocked because their old habit was so ingrained.(3)

Whether it’s in your sports, business or normal life, it’s not hard to find parallels.

What are some common bad habits?

Some people might stop at Starbucks once a month for a Frappuccino, containing a whopping 73 grams of sugar.(4)

After all, the purpose of each Starbucks is to sell the most coffee drinks as possible at the highest price point the market will allow. They set up cues as well.

From the delicious aromas upon entering, the family style atmosphere, the familiar cozy colors and how the cup feels in your hand. Each cue is meant to get us coming in once or twice a day, rather than once a month. Of course, going to Starbucks every day isn’t necessarily a bad habit, far from it. But drinking 73 grams of sugar each day may not be in line with your highest priority goals.

So what do we do with this? Now that we know habits can go both ways?

Start simply and identify some of your Law of 80/20 habits. What would you like to have as a good habit, ones that move you closer to your goals?  What habit would you most like to replace, the one that is not in line with your ideal situation?

Simply being aware of them is the first step.

In the coming months we will uncover some amazing strategies that you can use to attach a rocket ship to your hip and replace negative habits.

And as always, if you need anything, we are happy to help!

References

1. Mental Strength and Peak Performance training manual: https://www.mentalstrength.com/mental-strength-and-peak-performance-training-manual/
2. Mental Strength and Brain Chemistry featuring Dr. Brittany Rummel who has a Ph.D in Psychology with an Emphasis in Cognition and a Masters and Bachelors in biochemistry: https://www.mentalstrength.com/mental-strength-and-brain-chemistry/
3. The Power of Habit: Why we do what we do in life and business by Charles Duhigg
4. Pumpkin Spice Frappuccino: https://www.starbucks.com/menu/product/427/iced

You’ve no doubt been asked,

“Do you see the glass half full or half empty?”

Possibly after a little hemming-and-hawing you gave your answer.

But does your answer really mean anything?

A recent and fascinating new research study gives us an answer.

If you see the glass as half empty, traditionally, this may be an indicator of a pessimistic attitude.

On the other hand, if you see the glass as half full, this may be an indicator of an optimistic attitude.

When you are optimistic, you expect good results. A pessimist is the opposite.

As an optimist, you generally believe that the future will be favorable because you can control outcomes. And this is where this interesting study comes in.

You see, researchers found that optimism is specifically related to a longer life span! (1) With greater odds of achieving “exceptional longevity,” that is,

Living to the age of 85 or beyond (1)

So, next time you are asked “how do you see the glass?”, search for the positive and make optimism one more important component of

Your winning mental strength mind-set

And as always, if you need anything, we are happy to help!

Until Next Week,

Your team at Mental Strength

P.S. If you are looking to be stronger in business, sports or just about anything, you are encouraged to buy Mental Toughness: How to Unleash the Hidden Warrior Within, featuring Claire Nana, M.A. and Licensed Therapist. This audio program is so good and will positively and immediately change your life for the better. Money back guarantee, immediate product delivery to your email (digital only, nothing is physically shipped).

References

1. Optimism is associated with exceptional longevity in 2 epidemiologic cohorts of men and women: https://www.pnas.org/content/116/37/18357.short

A freak-out is a common term for losing control.

It happens to everyone, at some point.

But it does happen to some more than others.

Everyone has witnessed a movie where the leading character slaps another to help them “get it together” after losing it. This slap across the face is designed to shake up the character to get back to seeing things clearly – in an effort to make a good decision in chaos.

• An irrational investor will read a news headline, panic and think s/he better sell
• A tennis player will freak-out when serving down match point after double-faulting
• A parent will panic when their son/daughter misses curfew for the first time
• A quarterback throws a low percentage pass while under pressure

The freak-out is a trick of the mind. It’s not actually reality. It’s how the mind travels in and out of the trigger. Here’s to work around a freakout:

1. Did you know that if you put spoiled milk back in the fridge, it will soon be ready to drink again?  … Not really.  But this is the cause of the first freakout: Regret about the past. Get over it. The sooner the better. Throw away the milk and start fresh.
2. Next, is thinking too far in the future. A serious source of anxiety. What will happen if you strike out? What will happen if you lose this point? What will happen if your drop the ball? Squash this thinking the moment you notice this creeping in. Pull yourself together by focusing on the many concentration techniques.
3. Rafael Nadal has won over 100 matches after LOSING the first set. He has learned to come from behind probably more frequently than he’d like. This last cause of a freakout is ‘not liking your situation’. While some people may thrive in this situation, being down and having to fight back is not favored by anyone. If you find yourself down, but not out, try “observing it.” That is, see yourself from a bird’s eye view 30,000 feet up as if you were watching a movie and pull yourself together.

Create your own mental movie of your positive outcome. Make winning the habit.

Then get to work.

You’ve seen that guy or gal …

Maybe its you

The one at the office who, regardless of the amount of chaos whirling around, they look like …

They aren’t rattled by anything — remaining relaxed and confident

Maybe it’s the boss. Maybe it’s an up-and-comer.

Regardless, they walk tall, shake off unsettling news, regroup, quickly and positively redirect their focus forward.

Sound like the perfect trait of an employee, fellow team-member or team-leader?

Is it realistic?

Absolutely!

A fascinating study reveals one simple, but not so easy way that you, or your boss, or anyone in the office can “be that guy or gal”.

It’s simple, but it’s not necessarily easy.  Which is probably why so few people do it.

The secret is: Resistance training

Not only does it provide an anti-depressant effect, weight trainers gain lots of positive psychological effects. You see, researchers at the University of Maryland found that strength training reduced anxiety, made people less stressed, less anxious and less worried. (1)

But what was even more interesting is that the test group who did relatively heavier weights saw the most positive results in how they respond to stress and worry, resulting in a better mood and a calmer attitude. (1)

But it gets even better.

Another study published in the Journal of Business and Psychology found that managers who lift weights are not only more pleasant to be around, they treat their teammates better. (2)

So next time, try telling a difficult team-member:

Let’s go hit the weights!

Everyone will be better for it.

If you are looking to be stronger in business, sports or just about anything, you are encouraged to buy Mental Toughness: How to Unleash the Hidden Warrior Within, featuring Claire Nana, M.A. and Licensed Therapist. This audio program is so good and will positively and immediately change your life for the better. Money back guarantee, immediate product delivery to your email (digital only, nothing is physically shipped).

References

1. Effects of acute resistance training of different intensities and rest periods on anxiety and affect. https://www.ncbi.nlm.nih.gov/pubmed/19834350
2. Supervisor Workplace Stress and Abusive Supervision: The Buffering Effect of Exercise: https://link.springer.com/article/10.1007%2Fs10869-011-9255-0

Whether you are a competitive athlete, coach, competing at the boardroom or wanting to make more sales, this topic is crucial to your mental success.

That’s because it’s about your core. And its much more than simply doing 2 sets of 25 crunches and leg raises.

Core training involves working the “core” of the athlete (this is true for everyone including novice and veteran gym-goers), also referred to as an athlete’s “base.”

Athletes (and everyone) should be multi-functional. They should be able to perform tasks using upper and lower extremities at the same time. For this reason, having a strong structural core enables athletes to perform better.

THE ATHLETE’S CORE INCLUDES:

1.    Abdominal muscles

2.    Lower back

3.    Overall flexibility

4.    Balance & Stability

5.    Mental strength

Abdominal muscles & Lower back

Important for posture, strengthens ties between upper and lower body.  Focus on crunches and sit-ups (all types) for abdominal strength, and hyperextensions and “good mornings” for lower back.

Flexibility

Key to being limber and loose.  Increases blood flow, circulation, and enables muscles to speed up and react quicker.

Balance & Stability

By putting the body in awkward positions, balance teaches the neuro-muscular system to compensate and react during competition. Various drills can be constructed, such as balance beams, movement on one foot and many others.  The possibilities are limitless.

Mental strength

Mental strength training is critical for anything you do in life, not just performance in sports.  Confidence in yourself, your skills, and your ability to relax under pressure will determine your success.

Core training should be an athlete’s focus, as it ties speed, quickness, power/strength training and mental performance together.

Emphasize your core. And whether you are a competitive athlete or not – train your core at least twice a week!

Researchers recently discovered a more efficient kind of exercise.

It’s called sprint interval training (SIT).

You know this already, but you probably haven’t seen what the researchers discovered.

They found that just 1 minute of SIT virtually obliterates a standard session of cardio exercise.

And the benefits of SIT are awesome.

Better food metabolism, heart health, fights diabetes, reduces metabolic syndrome, better sleep and far more. This powerful little workout might even increase one’s life span! (1,2) And of course, this will improve your confidence and mental strength!

The researchers studied two groups of men for 12 weeks (1):

1. Group A performed three weekly sessions of 3 x 20 second “all-out” cycle sprints

2. Group B involved 45 minutes of continuous cycling at 70% maximal heart rate.

Both protocols involved a 2-minute warm-up and a 3-minute cool down.

What else did the researchers discover?

Both groups saw the same improvement in cardio-metabolic health despite a 500% lower exercise volume and time-commitment! (1,2)

The science literally proves that 3 minutes per week of intensity = 135 minutes of traditional exercise.

Please share this with anyone you know who could benefit (almost everybody?).

References

1. Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance Training despite a Five-Fold Lower Exercise Volume and Time Commitment:

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075

2. Improving Cardiometabolic Health with Diet, Physical Activity, and Breaking Up Sitting: What about Sleep?: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5682337/

Today’s topic is not about diet. Although it may sound like it.

The focus of today’s tip is on science. Neuroscience, to be specific. And it’s a doozy.

It’s central to your mental strength, ambition and peace-of-mind, really.

Without getting too deep in the weeds, and as you already know, 10,000+ years ago our traditional food sources made a huge shift. (1, 2)

This food shift dramatically increased the food supply. It changed our core human diets from hunting ‘big game’ to eating ‘grains’. And just for clarity, grains are plants and are literally the seeds of grasses. (2)

You know all this already, and you are probably wondering what this has to do with mental strength.

Here is where it gets interesting.

It never occurred to the psychological sciences that this shift in food supply would have an impact until someone noticed a drop in schizophrenia cases during World War II …

In direct proportion to wheat shortages.

Here’s another way to say that…

A wheat shortage = A decrease in schizophrenia cases (2)

Let’s just chalk this up to, “maybe that was a coincidence?”.

At this same time, in the United States, both wheat consumption and schizophrenia cases increased.

Schizophrenia cases increase = a wheat increase

Another coincidence?

Maybe.

Then the people of the South Pacific islands who traditionally ate a low consumption of wheat were introduced to Western grain products. And guess what?

Schizophrenia cases rose from 1 out of 30,000 to 1 out of 100! (2)

Recent scientists have found that grains may affect much more than just schizophrenia. Grains can negatively affect our body and brain. (2)  In fact, grain-related chemicals can cross the blood-brain barrier in all of us, can set off immune system reactions for those of us that are predisposed and they contain properties during digestion that mimic the activity of opium. (2)

It’s not “news” that grasses and plants have to defend themselves. Most have no thorns, have no protective hard shell, they can’t run and they can’t pick up a stick to defend themselves from an attack.

But, like most plants, it is well documented that grasses produce toxins, largely known as ‘self-defense proteins’. Plants have engineered a wide variety of poisons—over 50,000 defensive compounds—to deter, harm, or kill anything that decides to feed on them. (2)

So where does that leave us?

Well, no need to panic just yet.

Let’s take pasta for example, many of the self-defense proteins in pasta —though highly resistant to digestion—are destroyed in salted water during cooking and do not make it to your plate. Yet self-defense proteins can still be found in a host of items such as beer, couscous and raw flour.

Another shocking discovery

Lastly, the neuroscience researchers reported that a grain-free diet could improve the mental health of many and be a complete cure for others. (2) If being grain-free could cure mental health issues, what could it do to promote mental fitness, strength and toughness?

This is absolutely worthy of more testing and research.

The purpose of this tip is to start a highly thought-provoking conversation and challenge some long-time beliefs. Of course its ultimately up to you and your medical doctor to add great things to your life, remove things that don’t work so well and find out what works best for you — so…

You can feel great, look great and live your best life

In the meantime, here are some related tips and strategies to help you develop your mental strength:

• Do this to Recover Faster, Improve Your Performance and Build Muscle
• Muscle is crucial for sports speed, power and … aging!?
• Does Food Change Your Mood?
• Natural Brain Health
• Feeling Less-than Optimistic? Try This …

Until Next Week,

Your team at Mental Strength

References

1. Agricultural revolution: https://en.wikipedia.org/wiki/Agricultural_revolution
2. Bread and Other Edible Agents of Mental Disease: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4809873/

Not clearly seeing the path ahead can sometimes feel like facing low-hovering clouds.

If you are part of MentalStrength.com you are uncovering amazing new skills and tools to thrive — especially in the unknown.

Today’s topic is a surprisingly simple tactic – that anyone can do – to help you achieve more and feel better about the unknown.

The topic is brain food.

Literally.

You see, new research says that eating the right kind of fats can actually benefit the brain in HUGE ways that no one would have believed just a few years ago. (1)

If you have listened to and acted upon the Brain Chemistry program you know this already and are probably already taking massive positive action.

Researchers also found that food, in fact, does have an impact on one’s mood.

But now, after studying a whopping 255,076 people and 20,000 cases of depression, researchers have found something just as fascinating:

Eating a specific type of fat can actually make you feel more optimistic. (1)

The fat is called omega 3 fatty acids. And this study specifically searched for how eating fish high in these fats related to depressive disorders. They found that not only does eating omega 3 fatty fish make you feel better, but it may also prevent depression!

The mental health benefits proven by this research kicked in at a 50-gram serving of omega 3 fatty fish (about half of a normal 4 ounce serving) and about 2 grams of omega 3 fatty acids per day from this source.

If you need anything along the way, we are happy to help!

Until Next Week,

Your team at Mental Strength

References

1. Dietary n-3 PUFA, fish consumption and depression: A systematic review and meta-analysis of observational studies: https://www.sciencedirect.com/science/article/abs/pii/S0165032716307546

We move toward what we picture in our mind.

If there is no goal (no target), there is no way of knowing if you are on track.

In fact, those with a goal gravitate towards what they want. Those without a goal simply stay stagnant, they literally become what they “used to be”.

A Yale University professor performed a fascinating study at a convalescent home.

• 91 people in the home were given a potted plant for their rooms.
• Half of the patients were told that keeping the plant alive was their responsibility, and the other half were told that a staff member would look after the plant.
• After 18 months, the professor returned to check in and see how the two groups were doing.

Unfortunately, 1 out of 3 the people that took no responsibility for their plant had passed away. But only 1 out of 6 of the people that had the mission of caring for their living plants had passed away.  Additionally, the mental and physical health of the plant-active group was significantly better than the “plant-passive” group.

Does having a purpose carry benefits beyond simply reaching the goal?

Yes.

Let’s go one step further.

Imagine you were given 1,000 pieces to a puzzle in a plain paper bag with the goal of putting the puzzle pieces together.

Where would you start?

But now, imagine you are given the same 1,000 puzzles pieces in the same paper bag, but you now have a final picture of what the finished puzzle will look like.

Does that change things for you?

Of course it does.

That’s because you have a clear vision.

Equip yourself with a goal, a purpose and a vision and you can virtually achieve  anything you want, starting today.

If you need anything along the way, we are happy to help!

Where NOT to Start

We get dozens of questions everyday.

Since we can’t get to every question in our articles, let’s address the most frequently asked, which deals with gaining better performance through mental rehearsal.

So what’s the most asked question?

“Where do I start?”

Let’s answer this with where NOT to start.

Don’t start with a negative.

Instead, start with a positive.

For example, back in the 1988 Olympic games (an oldie but a great example!), diving legend Greg Louganis hit the back of his head on the diving board in a qualifying round.  As you might imagine, countless images of this were played over and over and over and over again by the news media.

But, Greg absolutely would not watch this video.

Can you guess why?

He feared that if he watched it he would create a powerful subconscious, negative, video-clip-in-his-mind undermining all his hard work.

So instead, he focused on creating perfect dives in his mind, and then went on to win two Gold medals — with five stitches in his head!

Now, we could rant-and-rave about how destructive the TV is, because it constantly overwhelms our minds with negative images, definitely affecting our daily “life” performances.  But we won’t.

We could get on our “soap box” about how you need to have a positive mental outlook in your life, but you already know this.  So we won’t.

But we will tell you to carefully monitor the pictures that are being replayed, again and again, in your head.  Because you can either picture what you WANT, or, by default…

your mind will picture things you DON’T want (things the media and high-priced advertisers want FOR you).

(This simple little principle might have a lot to do with too many little maniacs running around creating havoc. But we’re not gonna go there.)

So chances are pretty darned high that whatever you play in your head, will come true!

Please… choose what YOU want.

I recently read an interesting report by a leading sports psychologist. It details exactly why imagery works.

… Imagery works because images are events to the body.

To the body, images created in the mind can be almost as real as actual events.

(I hope you just had an “AHA” moment.)

(If you didn’t, read it again.)

In fact, the mind responds to imagery as if it were something REAL happening, especially when the images strongly evoke sensory memory and fantasy- that means sights, sounds, smells, tastes, and feel.

Example:

• Recalling the smell and feel of the grass as you dove for a fly ball … is an image.
• Remembering the sound and timbre of the coach, saying he’s proud of you … is an image.
• And recalling the internal bristle of energy in your body when you realize you are about to cross the finish line … is also an image.

These sensory images are the true language of the body, the only language it understands immediately and without question. To the body, these images can be almost as real as actual events.

This is the first operating principle of imagery.

You see, our bodies don’t discriminate between sensory images in the mind, and reality

Once again, the more closely you can imagine what you want to happen, the more your body will go to work in attempt to make it a reality.

Be careful what you think about, because IT REALLY CAN happen.

We always ‘get a kick’ out of golfers that can’t swing a club unless EVERYONE can hear a pin drop.

While the ideal scenario is nice, is it the ‘real world’?

Of course not.

Then, these same athletes would get mad and frustrated — literally ruining their entire day.

You see, noise, distractions and complications are the norm and the perfect conditions are rare.

Lots of things can cause you to get distracted, lose focus and get flustered:

• Maybe you are losing to someone that everyone thinks you should beat…
• Or, maybe the young baseball team is making too much noise on the adjoining field…
• Or the girls (or guys) making up your golf foursome are talking too much…

Whatever is causing ‘your’ distractions…

Is it your problem, or is it the distractions’ problem?

99% of the time it is your problem.

After all, your success in life is not dependent upon what happens to you…

but, rather…

How you re-act to what happens to you

So, here’s some homework for you:

Carefully watch your responses to the things that occur to you — the good and the bad.

Write ’em down.

We’ll show you what to do with your findings in the next tip.

This message may offend some readers.

It certainly isn’t intended to offend anyone. That is not our style. We only intend to uplift, never -ever to drag down.

That’s because greatness comes from with-in you. Not with-out you.

Again, we know you have greatness within.

But, first, you need to believe in you — and our job is to help you do that.

You see, I turned on the radio yesterday, as I sometimes do in the car when I am out of podcasts and a variety of audio programs.

A political talk show was on.

And, somewhat sadly, there are no shortage of these commentators nowadays.

The guest was a psychologist. He was on because he was diagnosing 100,000 people suffering from ‘post traumatic wrongful-election distress syndrome.’

No Joke.

Now, whether you are part of the gold, bronze or silver party (these are not real party’s of course), it’s unimportant for this purpose, really.

What is important is the attitude that is expressed:

Helplessness, or that someone is coming to the rescue.

It has been said that the true sign of maturity is the realization that no one is coming to the rescue.

Except you.

And you can do it. You can do whatever you set your sights on.

After all, there is no such thing as an unrealistic goal. Only unrealistic time frames.

So, I propose that as we begin this new year (regardless of day or the month you start), that you set some big, hairy, audacious goals for yourself.  Then align yourself with a carefully chosen team of people that can help you achieve those goals.

Then work like crazy.

And so, as you develop your career, your motto ought to be:

If it is to be, it’s up to me.

When you carry a confident, it-is-up-to-me attitude, you will find people are magically attracted to you, wanting to be part of your winning team.

And you will accomplish more, faster than you ever thought possible.

You should now have a list of your responses to some of the common distractions affecting your play.

Such as…

Your violent outburst to the baby crying …

or…

You spending the next four points wondering why you double faulted on game point.

And if you have no idea what I am talking about, please read the tip from last week, so that you get caught up:  Handling Distractions, Part 1

The bottom line is this:

+++++++++++++++++++++++++++++

You need to get back on track…

+++++++++++++++++++++++++++++

and get over whatever caused your distraction.

How do you do that?

Simple.

Focus on something in the here-n-now.

So, let’s focus on your breathing.

What I like to do is concentrate on the breath coming into my lungs, and then, the exhaling of the breath going out my lungs.

And while I am breathing, I go about my task at hand.

Give it a try.  I am confident this will help you to get relaxed, re-focus on what you are doing, and stop dwelling on things you no longer have any control over.

Ok, last week we built upon your concentration skills.

Static concentration that is.

Now, let’s move it.

Literally.

You developed your concentration skills while totally focused on every contour, color, shape, size and detail of the object in question, i.e., baseball bat, tennis ball, golf ball, football, basketball, and so forth.

Now, go onto the playing field.

• Throw a perfect pass.
• Hit a 100+ mph serve.
• Powerfully swing the bat.
• Run a perfect sprint igniting off the line.
• Perform the perfect stroke.

Whatever you do, simply relax, and perform it exactly as you want.  No pressure.

As you do it, imagine you are up in the clouds, looking down, watching yourself — slowing your performance.

When you are done, replay every detail in your mind.

If you can’t do it yet, that’s ok, keep performing and realizing more detail each time you do. Smell the grass, feel the air in your face, listen to the kids playing on the basketball court… every detail.

Continue to practice this motion picture in your mind.

Every time you do you’ll notice more and more details.  You’ll begin to train your mind to train your body to perform the way you want under real-life, balls flying, water splashing, fast-moving circumstances.

Keep trying.

’til next week,

Sam

I remember interviewing a world-renowned sport psychologist, Dr. Alan Goldberg.

Dr. Goldberg worked with the UConn Huskies basketball team when they won the National Championship over Duke.

Needless to say he knows his stuff.

Dr. Goldberg suggested that your confidence is determined by what you are concentrating on.

For example…

Do you see the distractions in the stands?

Does your mind wander from place to place; looking at the guys walking around the stadium or checking out the cute girls courtside?

Or, do you think about the way you double-faulted on that last big point?

Causing doubt, fear or worry

Or, do you concentrate single-mindedly on the task at hand, and let your training habits take over?

Dr. Goldberg discussed an interview he conducted with champion swimmer Mark Spitz, who said, ‘…training is 90% physical and 10% mental.  After all, you gotta pay your training dues and prepare correctly.  But then …

‘Competition is 10% physical and 90% mental’

Trust your training and learn to concentrate on the here and now.

’till next week,

Your team at Mental Strength

Mental Toughness is the ability to control one’s thoughts during competition.  

More importantly, it is a way of thinking, a mental program, that delivers under the pressure of competition.  It can help keep you focused, confident, determined, and courageous.  However, being mentally tough does not come without a price.

It must be practiced daily just like your other sport skills. 

You must practice/do your mental exercises daily to make them your “New Program.”  Just like developing your physical skills, mental re-programming requires repetitious practice of mental thoughts and images.  You want to become tough, start thinking and acting tough until it becomes real.  Have images of toughness in your brain.  See it.  Believe in it.

In your mind, you must start generating thoughts and images of the following:  

• Replace doubt with confidence.  See it.
• Replace frustration with determination.  See it.
• Replace fear with courage.  See it.
• Replace anxiety with a game plan.  See it, do it.
• Replace boredom with high goals.  See them, go after them.
• Make sport fun.  Relax and enjoy it.

Write about your feelings and thoughts in a journal.  Think about the negatives and replace them with positives.

See yourself literally competing the way you want instead of avoiding what you don’t want. Talk about it with teammates, friends, coaches.  Keep it in the front of your mind.  Give it five to six weeks and it will start to become permanent.

The important thing is to start.  Reprogram your mind by focusing on images of how you want to compete.  Then just pretend until it becomes real.  The brain doesn’t know the difference.

Eventually it will become real.  Give it a chance.  It really works.  Do this daily.  Do it often.  It really makes a difference.  A little cockiness is a good thing.

This is time-tested Golden advise by World Class Mental Skills Coach Dr. Gary Sailes. PhD

“If you aren’t training for Mental Strength your performance will be limited before you even get started”

Today, we would like to feature some Mental Strength testimonies. This is not to promote us, but to promote the fact that there are people, athletes and fellow high achievers, just like you, investing into a greater understanding of how their mind works — and achieving success as a result.

All too often we would rather beat ourselves into the ground, rather than taking an easier route — which is to better use your mind for an increase in performance.

So, we’d like to share two athletes that have had great successes due to their mental training.

When you model someone that has gone before you, you are immediately quantum leaps closer to achieving similar success. Without having to waste the valuable time trying to figure it out for yourself.

First, is Peggy, a successful tennis player who is competing across the country.

She has been a long-time subscriber to MentalStrength.com, and sent these comments to us a couple days after her tournament in La Jolla, Ca:

“Got the manual and have started reading it.  I have already figured a lot of this stuff out and am using it successfully on the court. Just came back from Nationals in La Jolla, came in fifth, seeded fifth, with a win over the number 2 player in the nation.  (Congratulations Peggy!)

My mind was at it’s best and I beat many players with a 6-0 score. Your manual just puts everything in a proper alignment.  I do believe now more than ever that I will be able to play at an even higher level of play with my mind being a better tool than ever before.

I have been visualizing more.  And I’m having better self talks to myself. Less negatives, more positives, and I was able to calm myself and get out of my comfort zone, and at the critical times when I felt myself lapsing back to the negatives I was able to visualize myself doing what I do when at home on a practice court.

I will be sharing my knowledge along with your knowledge to other players.  Did so in California, and the girls went wild with my input.  I knew how they felt at certain times having gone through it myself.  For instance, one woman had to play a player who had knocked out the second seed, and because of it, the other woman had put her on a pedestal and felt she wasn’t the better player. She lost and I then played that same player and kicked her butt, 6-2,6-2, in the finals of the consolation match.

I keyed into her footwork, or lack of footwork, and her tendencies; forehand always crosscourt, served to my forehand 90% of the time and things of that nature. I never went with how she had done with other players, as I would have done a year ago.  Now I play a style ball and not the player, and I visualize my strengths which I believe I had many more than she did.  I am also working on that part of my game which I believe is my weakness, which is coming to the net more. However, in my final (which Peggy won) I was at the net a ton!!!!!!! So thanks for the manual, it will become my bible!!!!!

— Peggy M., ME

Next, Karl M., a bodybuilder who is a student of mental strength.  I hope that you take note and model his success. Congratulations Karl!

I used the method yesterday (a visualization strategy MentalStrength.com previously sent out in a tip), got to the gym, took a few minutes before entering my car and visualized my shoulder/calves workout.

I ‘turned up the dial’, as you suggested in your tip, made it as bright and clear as I could, and then tapped into this in the gym.

I hit a personal record on lateral raises. You’ve convinced me of a need to find someone to work with a little more closely in this area, to get direct guidance and support for some creative visualizations, and reinforcement of the belief I am developing in myself to excel in the weight room (and in life!) Thank you for all your direction and help.

— Karl M., Bodybuilder, PA

For your reference, here’s the Mental Strategy that Karl used.

Everyone has heard that a Positive Mental Attitude (PMA) is helpful to reach one’s goals.

But what does that mean, really?

If someone deliberately bangs your favorite tennis racquet into the concrete, are you supposed to smile and thank them in the name of PMA?

If the opposing linebacker blind-sides you after you get a pass off to the receiver, should you help them up because they fell over while spiking you?

Of course not.

You may not be able to control the actions of others, but you do have total control over your own attitude.

And being positive is always better.

A positive mental attitude creates positive emotional energy. They are basically one in the same. They go hand in hand, and are the keys to a healthy, successful athletic career. The more positive you are, the better your sporting career will be, in addition to your life in every area.

Positive emotions give you energy, while negative emotions deplete your energy.

When you are excited, enthusiastic, happy and are interacting with people and activities you love and enjoy, you sparkle with energy and enthusiasm. When you are angry or depressed, or negative for any reason, you feel tired and frustrated and, eventually, burned out.

Another characteristic of very successful people is that they keep themselves calm much longer than the average person does.

They are more relaxed and more in control of their emotions.

They are very aware that expressions of negative emotion deprive them of the energy they need to be effective in the more important things they do. They don’t allow themselves to become easily upset or angry. They remain objective and detached.

They stand back and refuse to take things personally. They do not allow themselves to get drawn into arguments or other people’s problems. They save their energy for more productive purposes.

One way to keep yourself in control is through utilizing physical relaxation techniques.

The whole purpose of physical relaxation is to allow yourself to recharge your emotional and mental batteries – building up your mental and emotional energies.

Here are four things you can do immediately:

1. Keep your thoughts on the things you want, and away from the things you don’t want. Focus on your dreams and goals, and keep them off of the things and people that cause you stress and stir up negative emotions.
2. Preserve your emotional energy by remaining calm and positive in stressful situations rather than allowing yourself to become upset or angry.
3. Get an ample amount of rest. Not only does your body need to recover from strenuous training, but your mental and emotional state need Rest and recovery.
4. Use Mental Strength because it can help you with focus, clarity and concentration — possibly helping you to get more out of your day!

Apply these four action steps and you will find your mind and body will become more effective than ever before!

To your health, wellness and Mental Strength!

Internalize these quotes, and enjoy the success that you achieve.

You may want to print this page, and post them in a place where you will read them often, such as your refrigerator door, bathroom mirror or in your locker.

Print this page and post in a place where you’ll read it every day:

• Progress always involves risk – you can’t steal second with your foot on first.
• The mature mind seeks to follow through; the immature mind hops from one thing to another.
• It is better being a lion for a day than a sheep all your life.
• Experience tells you what to do; confidence allows you to do it.
• The game of life is not so much playing a good hand, but playing a bad hand well.
• Put all your eggs in one basket. Then watch the basket.
• Nothing is so common as unsuccessful people with talent. All they lack is determination.
• It isn’t hard to be good from time to time.  It’s hard to be good everyday.
• ‘Big shots’ are only ‘little shots’ that keep shooting.
• The secret of success … Put your heart, mind, and soul into even your smallest acts.
• A coach today must be an educator, babysitter, mentor, psychologist, and, most importantly a trusted friend.
• Good experience is what you get when you don’t get what you want.
• Most people miss opportunity because it’s dressed in overalls and looks like hard work.
• The price of success … Dedication, hard work, and an unremitting devotion to the things you want.
• Happy are those who dream dreams and are paying the price to make them come true.

Most of these quotes are from Nick Bollettieri’s video, ‘Developing talent.’

Below is one of our favorite inspirational quotes.

It’s hanging on our office wall.

It serves as a reminder for us to focus forward – keeping our eye on the goal. Simultaneously, it reminds us to search for solutions while avoiding being ‘just another commentator’:

The Man In The Arena

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better.

The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who knows the great enthusiasms, the great devotions, and spends himself in a worthy cause; who at best, if he wins, knows the thrills of high achievement, and, if he fails, at least daring greatly, so that his place shall never be with those cold and timid souls who know neither victory nor defeat.”

–  Theodore Roosevelt (1858-1919), 26th President of the United States, Paris, France on April 23, 1910 from his Citizenship in a Republic Speech

###

This quote is from the 26th president of the United States, Theodore Roosevelt. Roosevelt was known to be an immensely high achiever. Author of many books, an avid reader, he was a boxer, a 3rd degree black belt, a voracious coffee drinker and it is said he ate 12 eggs a day for breakfast!  He gave this talk as part of his Citizenship in a Republic speech while in Paris, France on April 23, 1910.

Coincidentally, this speech occurred almost four years before World War I, where tragically, almost 6,000,000 (yes, 6 million) French men and women were killed or injured, many of whom undoubtedly attended this event.

Have you ever wondered why some people seem to be “lucky”, while others just can’t get it together?

There are real reasons you know.

Luck doesn’t just happen. Those that are continually lucky, whether they know it or not, live their life by a set of rules, or guidelines.  Just as gravity will cause you to hit the ground after jumping from a building, the nine Laws of Luck will attract good things into your life.

Every successful person, athlete, coach and business person that has withstood the test of time, posses these nine traits.  If you want to obtain the lasting success you desire; read and study these traits daily.

Make them part of your daily actions.

The Laws of Luck

1. Be clear about what you want and who you want to be
2. Think and talk continually about only those things
3. Be totally positive — be a person that others want to be around
4. Develop a strategy to grow your network of people who know you and like you — in all areas of your life
5. Unlock your inborn creativity — your mind (We highly suggest the Mental Strength Manual to help you with this)
6. Focus on results — the most valuable use of your time of every minute of every day
7. Action — get going, get busy, move fast, and develop a sense of urgency
8. Develop character– Be the type of person you would want your kids to become
9. Have the courage to begin and the persistence to endure

Act daily in accordance with these principles and you can accomplish more in a few years than most people accomplish in a lifetime!

Your team at MentalStrength.com

Your team at Mental Strength has been working very hard for you lately.

You see, we regularly get questions from customers about all the brain-related supplements found at virtually every health food store.

Searching for something can be mind-numbing while staring at all the options. Let alone weeding through all the verbiage produced by the marketers. Talk about paralysis by analysis!

That’s why we wanted to uncover more information and facts about the herbs and supplements, for you.

So, we took two steps to find out the facts.

First, we found a Master Herbalist (we didn’t know there was such a job, but its actually a very respected title), an expert in the herbal industry — the person that actually produces the formulas, works directly with customers and writes the materials driving many big herbal organizations. We also liked that this individual is also a professional athlete, and recently had a SPECT scan himself.

We did a fascinating conference with him titled Mental Strength and Natural Brain Health where he went into detail about many herbs, supplements, and alternative approaches. In this conference he specifically said herbal medicine is the real deal and is the oldest form of medicine.

But what he said next was shocking and unexpected …

He said many people are looking for the magic bullet – ‘the easy way out’ by taking herbs. And this is where they may be making a mistake. He suggested that to get the most out of an herb, or a supplement, you have to get the basics right first. And this is a good rule for EVERYONE.

He defined the basics as:

1. Proper Nutrition
2. Movement
3. Sleep

He said even the best herbs won’t make up for bad habits related to the basics. You might as well not bother. But when you have the basics right (the 3 above), the correct herbs for you may be able to help support a healthy stress response, may support the nervous system and much more.

If you’d like to listen to the audio conference and get the short workbook that comes with it, you are invited to review the purchase options here.

Second, we are just completing a conference with an amazing scientist who has a Ph.D. in Cognition, is a biochemist (she has both a Masters and a B.S. in biochemistry) and specializes in brain health and brain trauma. This conference provides a scientific (Western) approach to Mental Strength and Brain Chemistry and offers a wonderful compliment to the perspective of the Master Herbalist.

This awesome program should be out in just a couple weeks.

To your success,

Your team at Mental Strength

P.S. If you want to build rock-solid mental toughness starting today and get a FREE gift (an additional $49 value), you are invited to order the Mental Strength and Peak Performance Training Manual, immediate download PDF or hardcopy version.

As you have been learning from our strategies on creating mental strength and toughness, your self-talk is largely responsible for your confidence level, self-doubt, and your performance in pretty much everything.

But, let’s take it one step further.

Your self-talk creates a picture in your mind. And get this:

Your mind cannot tell the difference between what you vividly imagine, and what is reality.

So be careful of the thoughts you think and the pictures you create in your mind. Because whether you like it or not, your mind will make it a reality if you think these thoughts with enough repetition.

Here’s what we want you to do:

Create a picture in your mind that represents your future — maybe it is your most desired attainable goal, such as, rushing for 1,500 yards next season or winning your first tennis match (Sports analogies are great!). Notice how you feel as you picture the attainment of your goal.

Now, as if you have a dial that you can turn up and down, turn the brightness up, and make your picture bright, vibrant, and colorful. Notice how you feel now.

FOR EXAMPLE:

Maybe you are a sprinter. Picture yourself on the line ready to explode at the sound of the gun. Now crank up the dial and see the colors of the track, the lines, and the horizon become more vibrant, and more colorful … to the greatest detail. See and hear the explosion of the gun automatically forcing your body to ignite every fast-twitch muscle fiber off the line — leading the pack in the first 5 yards of the sprint (this is the first step to increasing your confidence).

But, if your inner self says, “You can’t get off the block very well, you are too slow, and lack explosiveness,” your mind carries a picture of this poor activity, and commands your mind to carry this poor performance out — causing your muscle fibers to respond slowly and hesitate at the sound of the gun. Now you are already two steps behind your competition.

This is what happens to most athletes and most people going after success.

But if you crank the dial up and create a bright, vibrant, detailed, and colorful picture, you are telling your mind to carry out this activity.

You are now a quantum leap closer to reaching your goal of igniting off the block with explosiveness (or whatever your goal).

Now, I’m sure you’ve heard the positive thinkers tell you to create a picture of what you want … and magically you shall have it. But, this theory is lacking because most people create a dim, dark picture; creating no action, and no result. So, if you want to get closer to your goals and make them a reality …

CRANK UP THE DIAL!

This simple exercise may give you the turning point you are looking for in your career. Please post your ideas and experiences in the discussion below, we are always happy to help.

Today’s Valuable Topic:

Mental Toughness and How You Talk to Yourself

We get hundreds of emails from high performers, athletes and coaches asking us how to be more confident on the field, in the boardroom or on the telephone.

Here’s what we have found: Your ‘self-talk’ is responsible for your confidence level, self-doubt, and your performance. So, be careful what you say to yourself.

Remember…

What you say to yourself is absolutely the most important conversation you will ever have!

Here is an exercise: 

for the next 24 hours monitor the thoughts and conversations you have with yourself. Try to leave nothing out.

Carry a note pad and pencil with you. As you think random thoughts to yourself, write them down. Write as many of these ‘self-talk conversations’ down on paper as you can. What you are saying to yourself right now as you read this will tell you a lot. 

Do you say things like, “You can’t do that!” Or, “I can do it! … and then notice doubt creeping in before you even get started?” I think you’ll find that in most cases, the person who is responsible for holding you back … is yourself.

When you’ve found out how you talk to yourself, add your comments to the discussion below or drop us an email, and we’ll see if we can help. This simple exercise may give you the turning point you are looking for in your career.

In our next tip, we will share an exiting new method for helping you to visualize a successful outcome. You’ll learn to trick your body into believing that you really can do it, until you believe in yourself enough to take charge, and make it a reality!

This is the first step to achieving massive success.

If you have been involved in business, working out, or in sports for any amount of time, you know what it feels like to reach a plateau.  

You know, those frustrating times when you feel like you just can’t get any better.

Or worse yet, you feel like you can’t do anything right!

Have you ever wondered why some business people or athletes are frequently miserable, unhappy, or go through life in a turmoil, or even depression?  Or, they never quite reach a new level, constantly in a ‘sticking point’?

Well, as you may know by now, this is because, whether it is realized or not, people such as this are performing mental strategies.

Just not very good ones.

Athletes and business people like these just don’t know how to use their mind to their benefit.

They don’t realize that there is only one owner and operator of their mind.  And that it can be used to get better results, can be controlled with practice, the right input, and some guidance.

As you’ve learned from our tips on creating mental toughness, your self-talk is largely responsible for your confidence level, self-doubt, and your performance.  And to take it one step further, your self-talk contributes to the pictures created in your mind.

If you haven’t read our articles on various Mental Strategies, here is a good article to start with: Your Mental Pictures.

The Plateau

If you are experiencing a plateau — a “sticking point” — in your business, training, or competitive efforts, here is a simple mental exercise that can help you to break into the next level.

But first, you need to understand why plateaus usually happen.

A plateau usually occurs because of the way you ‘see’ the obstacle.  Literally.  

The way you look at the problem, or obstacle, overcomes you.  You picture it in your mind as being huge, bright, vivid in color, and two-inches from your face.  And negative emotions make you feel terrible, reinforcing the fact that there is no way you will be able to overcome this plateau, regardless of how hard you try.

To get out of this cycle, you’ll need to ‘fine tune’ your brain, and alter the way you see the problem.

The Strategy

See the obstacle in your mind.  

Maybe it’s your biggest account saying “no!”, or performing badly on tests, or missing your first serve on deuce points, fumbling on 3rd down or not getting a fast start in critical track events, etc.

Notice how you feel.  Probably frightful, scared, frustrated, or some other negative emotion will arise.

1. Now make the picture smaller.
2. Put it far away in the distance.
3. Make it dark, dull, and show no color.
4. Now notice how you feel.

Now is the time to visualize the outcome you want, in bright, vivid colors, close up and in front of your face.

That’s all.  It doesn’t have to be hard – just precise.

Remember, more repetition of the visualizations will program your mind with the outcome you desire.  So practice, practice, practice.

This simple exercise may help you get over your plateaus. It will help you to see more clearly the things you want, and re-program the things you do not want.  Please drop us an email or comment below and keep us posted on your progress.  We always want to hear from you.

Your ability to concentrate could become:

Your secret weapon

After all, your inside world is a direct reflection of your outside world.

Tighten up your concentration skills and your outside world will almost magically transform into what you concentrate on.

We’ve talked a lot about ways to concentrate:

• Breathing
• Focusing, on the second hand
• Watching the seams on the ball

But here is a remarkably effective way that you probably haven’t tried:

Listening

That is, listen to how the ball sounds. Or the environment, or the water, or the opponent.

Whether your sport is baseball, track & field, football, basketball, swimming, soccer, hockey, or tennis, you can

Improve your concentration skills by listening

In fact, it rarely occurs to an athlete to actively listen.

But its a valuable skill. (And possibly even more valuable in business.)

For example, with practice you’ll notice distinct differences in how the ball sounds as it leaves your racket (or bat) with variances of the angle of the racket face, speed, power, and spin. This can give you great insight into reading your opponent, reacting and even modelling “the sound of the crack of the ball off your strings” and repeating excellent serves and other strokes.

But maybe even more importantly, it can keep your focus on the here and now.

Some athletes will get more out of listening to the ball (or whatever sport specific device you choose) because it is so mind-absorbing and totally fresh and different from looking at the seams or your breathing.

Regardless of your choice, get with a great coach or mentor, train hard, get in the arena and make your own news!

Michael Phelps is the best Olympic swimmer of all time. He piled up 28 medals.

23 of them Gold.

In a sport where milliseconds count, what made the difference in Michael’s career?

Definitely one major contributing factor was the development of:

Good habits

And one of these habits was creating a Champion’s mind-set.

• As you know, we regularly address self-talk . If you are just joining MentalStrength.com, start here and then come back.
• After self-talk, we address visualizations. Again, if you are just joining MentalStrength.com, go here and then come back.

Michael’s coach helped him tremendously by teaching him as a youngster how to develop great habits. And you can do this, too.

You see, every night before bed and every morning upon waking, Michael created a mental movie of his perfect pool routine. Including every detail, from igniting fast twitch muscle fibers and launching himself into the water, to the water rippling off his face with each stroke to how he felt peeling his cap off after being first to touch the wall.

Why before bed and again in the morning?

Well for one, these are two times the mind is most susceptible to receiving messaging. Exactly as you learned – and applied – from the Mental Strength and Peak Performance training manual.

Regardless of your goals, and if you do nothing else, it’s highly suggested that you carefully monitor the quality of information that enters your brain at these two critical times of your day. For best results, keep it positive, uplifting and life-enhancing. Start by reviewing your goals at these times.

Onward.

When coach wanted Michael to calm down and focus on the task-at-hand, he gave Michael one simple, verbal queue:

“Watch the Video-Tape”

Exactly as we suggest in ‘Crank up the Dial’ – where you make the images of your success bigger, more colorful and more vivid.

So what is your big objective?

• Hit a financial milestone? Set a goal, see it coming true exactly as you want it, take massive action.
• Improve your explosiveness off the line? Set a goal, see it coming true exactly as you want it, take massive action.
• Hit a 100+ MPH first serve? Set a goal, see it coming true exactly as you want it, take massive action.

And be sure to ‘Crank up the Dial!’

Until next week.

“The reason why worry kills more people than work is that more people worry than work.”

– Robert Frost (1874-1963), winner of four Pulitzer Prizes for Poetry and awarded the a Congressional Gold Medal

Most of us know a person who is a “worrier”.

They worry about losing money. They worry about not performing well.  Or they worry about what others will think. And this can lead to a host of destructive negative, productivity-killing actions.

For example, did you know that ‘worry and fear’ go together like ‘peanut butter and jelly’?

You virtually can’t have one without the other.

So, if you tend to worry about setting competition or performance goals, not reaching your goals, or know someone who is a worrier, here are some ways to overcome.

What’s Likely to Happen?

First, when we look at something that can cause worry, such as: making a career move, moving across country, changing techniques such as correcting a hitch in your service motion, or making an investment, here are the three questions to ask yourself:

1. What is the worst thing that can happen?
2. Will it get me closer to my goal(s)?
3. What is likely to happen?

What Do You Do When You Look at the Unknown?

The answer to these questions will not only give you more clarity on what you are trying to accomplish, but will also help you remove fear, doubt and worry amidst an unknown outcome. And how you move forward regardless of the unknown can create magic in your life.

Most can agree that 99% of things we worry about don’t actually happen. But, it’s always good to be prepared. So here’s a simple action plan you can take now:

1. Whatever you are worried about, define the situation as clearly as you can.
2. Identify the worst thing that could happen.
3. Agree to accept the worst outcome.
4. Begin now to improve upon the worst.

Whatever you are worried about, and if it were to actually happen, be specific in the possible outcomes. If you are changing the grip on your forehand from a continental to a semi-western, know that the transition is going to be painful. You will probably frame a lot of tennis balls as you learn and master the upgraded grip style. If you play competitively, chances are high that people will critique you along the way. But once you have put the time in (through hard work) the outcome will be positive as a western grip will create more spin, power, versatility and empower you to go on the offense, more often.

Do You Think You’ll Lose It All?

Or, maybe you’d lose your coaching job? Would your athletic performance take two steps back as in the example of changing your grip? Would you lose your best athlete or favorite teammate? Lose a relationship? Or money? Most often, when you get hyper clear, a solution will present a itself.

Once you have gone through this sequence you just might find that you have erased any negative feelings of fear, worry and doubt.

With that, the only true cure which squashes fear and worry is focused, dedicated action (disguised as hard work) in the direction of your goal(s).

Onward.

Dictionary.com defines concentration as:

The power of focusing one’s attention

You probably know this already.

Dictionary.com defines focus as:

The quality of producing clear visual definition

You are probably quite clear on this, too.

But today, let’s do something about it. And make some serious progress towards making ‘focus and concentration’ a weapon for you, rather than these two traits wandering in-and-out of your life.

The two tasks to follow are surprisingly simple.

But, shockingly difficult.

Once you have mastered the ability to make these two traits work for you, being able to turn them on at a moment’s notice, you will find your ability to turn off outside noise and distractions will get easier.

And your ability to improve your skills will skyrocket far beyond others – who are trained to respond to their ‘digital devices’ simply becasue of a notification (See Mental Strength and Brain Chemistry).

Onward.

Two exercises to improve your focus and concentration:

1. The first one is an ‘oldie but a goodie’. In fact, it never gets old. And it’s super simple. Here’s what you do…

Find a watch with a second-hand.

Yes, they still exist.

Lay the watch flat on a desk, sit up straight and for 5 minutes concentrate your thoughts on the second hand. When you start, chances are that this 5 minutes will seem like an eternity. Until your skills improve.

Start with 30 seconds. Then 1 minute. Then get better.

While the next is more advanced, it’s equally as simple and requires you to be in your sporting element. Here’s what you do…

2. Focus your attention on the ball (tennis, baseball, soccer, basketball, football, etc). From the moment it leaves your opponent to the moment it hits your racket (or bat, hands, etc). But let’s go deeper. Focus your attention on the pattern made by the seams as it spins.

By focusing on this subtle trait, which is not as easily perceived by others, your ability to concentrate will be amplified. You might find that the ball will slow and increase in size.

How would this help you raise your game?

Well, besides the fact that you might find yourself leaping tall buildings …

Your ability to single-mindedly focus and concentrate on the task-at-hand – rather than thinking about the ‘what-if’s and the shoulda-been’s’ will contribute more to your success than any other skill you develop.

Just try it. And please keep us posted on your results!

Have you ever wondered what makes one person …

Happy, positive and productive

While another person under similar circumstances is …

Negative and stuck, most of the time?

Attitude really does matter. It matters as it relates to searching for a solution. It matters as it relates to finding a positive outcome. And most importantly, it matters as it relates to:

Setting and reaching your most important goals

We aren’t talking about the forever-Pollyanna viewpoint that says you have to be in a shiny-good mood all the time. That’s not reality.

After all, if someone throws your favorite 9-iron in the lake, should you LOL, thank them and tell them ‘it needed the grass washed off’ anyway?

Of course not.

As outlined in 4 Ways to Better Use Positive Energy, you may not be able to control the actions of others, but you do have total control over your own attitude.

Being positive is always better

But sometimes, being positive can seem like an uphill battle. Especially if you are not careful with the quality of inputs that you let enter your mind. This is one reason why we strongly suggest you start with the Mental Strength and Peak Performance training manual so you stay mentally sharp, think and act like a champion.

After all, we are at an all time high for not only the speed of information being delivered to us, but also for the volume flying at us from more directions than we can count: Home, work, phones, apps, social accounts, TV’s, Alexa, on and on.

You see, a fascinating study was just published in the British Journal of Psychology. (1) Their goal was to explore the impact that ‘something as seemingly harmless’ as watching the News every day had on our Mental Strength.

And you probably already guessed it…

The News makes us unhappy

But you may not have guessed that the News does not have to be very severe or shocking for people to be affected by it emotionally. And, they found that the more relevant the news, the even greater negative emotional impact it stirred.

Of course, the executives behind the ‘breaking news’ stories know every trick in the book to rile us up emotionally. That’s their job as it keeps advertising revenues on high.

So, with the goal of Mental Strength in order for you to reach your life goals sooner rather than later, here’s a suggestion:

Start by writing down your goals on an index card. Carry this card with you everywhere you go and look at it often. This alone will literally give you a positive dose of rocket fuel.

Be sure to use the high value trick found in: 6 Steps to Unstoppable Mental Strength for even better results.

And in case you are forced to watch the news, simultaneously grab your goal card and internalize your goals again.

Your job is to overwhelm every negative with a preponderance of your own positive thoughts that take you closer to whom you want to become.

Then immediately ‘get in the arena’ and take a positive action toward the highest priority goal on your list.

When you do this, you won’t have the time nor the mental energy for keeping up with ‘the News’…

You’ll be too busy making your own news by accomplishing your goals and creating your life!

References

1. Is the news making us unhappy? The influence of daily news exposure on emotional states:

https://onlinelibrary.wiley.com/doi/10.1111/bjop.12389

Today’s tip is another highly valuable topic.

That’s because once you dial-in what works best for you, your mental strength and performance will get better and better.

While today’s focus is for athletes and coaches, everyone will undoubtedly benefit.

Especially if you are actively lifting your Mental Strength and developing performance-enhancing and life-extending muscle strength.

If you have been competing, training or resistance training for any amount of time, you have experienced varying degrees of “recovery time”.

That is, sore muscles, muscle discomfort, decreased muscle function and the feeling that you ‘just need another day or two’ to recover from a training session.

Here’s what dictionary.com says about recovery:

To return to a normal state of health, mind or strength

And if you are trying to hit big goals, which every single member of MentalStrength.com is undoubtedly doing, you want to recover sooner, rather than later.

That’s why today’s topic is so interesting, yet simple (which is probably why it’s highly effective).

You see, a fascinating study published by the Journal of the International Society of Sports Nutrition reported something we recently addressed in A Surprisingly Easy Way to Elevate Your Game.

They did a wonderful study, in a different way.

This team of researchers found that if you eat branch chain amino acids (BCAAs) before and after training, your recovery time is faster. That is, you won’t feel as sore and your muscles will return to full-function sooner. (1)

Letting you get back to attacking your Mental Strength-building goals faster.

BCAA’s are essential amino acids that your body doesn’t make on it’s own. We are big fans of wild salmon, pastured eggs and quality meats for BCAA sources. And for more muscle and Mental Strength-building reasons than just the amazing benefits of faster recovery. But whatever your preferred source looks like, BCAA’s are called essential for a reason. You need to eat them, especially if your long term goal is better Mental Strength and Natural Brain Health.

So, you might try doing your research and experimenting with what best powers you, helps you to recover and helps you make progress.

Your mind, muscles, daily performance and Mental Strength will be glad you did!

Until next week,

Your team at Mental Strength

References

1. Exercise-induced muscle damage is reduced in resistance-trained males by branched chain amino acids: a randomized, double-blind, placebo controlled study

https://jissn.biomedcentral.com/articles/10.1186/1550-2783-9-20

2. Whey Protein Does Not Enhance the Adaptations to Elbow Flexor Resistance Training

https://www.researchgate.net/publication/223989244_Whey_Protein_Does_Not_Enhance_the_Adaptations_to_Elbow_Flexor_Resistance_Training

As you know, we talk a lot about ‘mastery of the basics’.

Topics such as self-talk, good sleep habits, eating a diet rich in omega 3’s, quality protein and training.

We work with a wide range of customers, from young athletes and coaches to competitive 40+ athletes, to business executives and beyond.

While today’s topic is focused on our 40+ customers, it is just as valid for all athletes and coaches.

That’s because, not only is muscle crucial for sports speed, power, quickness, metabolism and recovery, its absolutely crucial to:

Aging well and anti-aging (1,2)

Take another look at the image of the ‘skeletal muscle cross section’. The image features three men ages 24 (left) vs 66 inactive (middle) vs 66 active (right).

There are three big take-aways here:

1. The amount of fat mass

2. The amount of muscle mass, and

3. Activity levels

What’s the difference between the two 66-year-old’s who have vastly different muscle mass levels?

Activity. The ’66 active’ man (on the right) with more muscle is more active. (1)

You see, large studies show that muscle loss literally leads to an early death!  A strong, healthy muscle mass leads to improved health, independence and functionality. (1)

At the end of the day, isn’t this really what everyone is after?

Of course it is.

But get this…

Studies show that people over the age of 60 with weak muscles are 50% more likely to die than people with stronger muscles.

What do you do with this, right now?

Start here: You Risk a 50% More-Likely Early Death Because of This?!, and then read: Are You in the Top 14%, Right Now?

Then Order: Mental Strength and Peak Performance Training Manual

We look forward to hearing about the new records you will break, your new levels of success and then of course how good you look and feel after you implement these awesome Mental Strength strategies!

To your success,

Your Team at Mental Strength

References:

1. Live strong and prosper: the importance of skeletal muscle strength for healthy ageing: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4889643/

2. Exercise Promotes Healthy Aging of Skeletal Muscle: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5045036/

1,500 firefighters were recently the subject of a fascinating study. (1)

Researchers with Harvard Medical uncovered some startling, and rather humbling facts about the connection between serious health issues and ‘a simple, no cost, you-can-do-anywhere’ …

Push-up

But at mentalstrength.com, when looking from a bird’s-eye-view, we know it’s not just about the push up.

It’s about: 1) mastery of the basics and 2) the attitude of ‘going the extra mile’ for others and most importantly, for yourself.

Focusing on these two qualities alone will probably put you in the top 14%, in pretty much anything.

Onward.

Out of the 1,104 firefighters for whom push-up information was available, 155 could do 41 push-ups or more.

That’s the top 14%.

But what was also very fascinating, is that this group of 14% had a whopping 96% less chance of …

A heart attack!

So what does this mean for you, right now?

Well, we could crack a playful military-style joke and say, “Get down and gimme 41 push ups”!

Or, we could be super-serious and say, “The ability to do a push up is tied to your overall health and fitness levels, your attitude about fitness, your waist-to-height ratio, muscle strength, speed, power, diet, sport-specific skills on and on.”

But regardless of where you are starting, with a little focus, you will improve.

• Whether it’s business, sales, writing, telephone skills, wind sprints, kick serves, or … push ups.
• That’s because as you make daily progress towards your goal, you will get stronger, more confident, more fit, and more mentally tough each day.

The number of push ups you can do will rise — and according to this study, the chances of a heart attack could plummet! (1)

Until next week,

Your team at Mental Strength

References

1. Association Between Push-up Exercise Capacity and Future Cardiovascular Events Among Active Adult Men: https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2724778

Have you ever wondered what makes some people perform at extremely high levels?  

– While others easily ‘catch a cold’ when exposed to everyday germs?

How can some adapt to exceptional strain — enduring extreme cold weather or high-pressure endurance events, and …

Still perform at their best?

Is it God-given? Better equipment? Or superior tools?

It’s their ability to handle stress: physical and mental.

You see, when we are hit with a wave of stress to match a ‘potentially dangerous’ situation, adrenaline and cortisol are released. These hormones trigger a wider range of physiological events (1,4,5):

• Blood pressure rises
• Breathing becomes more rapid
• Heart rate speeds
• Glucose is released to supply immediate energy

Simultaneously, digestion, immune function, and other body functions not-essential-for-immediate-survival are suppressed. (1,4,5)

When a female lion is hunting an antelope, this series of stress-and-response makes sense:

Once the event is quickly over, the lioness gets back to her normal routine of eating, sleeping, communicating and patrolling. (2)

But in the world we live in, we are bombarded by a continual overload of stress that becomes a new, dysfunctional normal. Never really letting us ‘get back to the way it should be.’ This potential ‘chronic stress’ can lead to a long-term, negative stress response.  (1,4,5)

With chronic stress, the body loses its ability to return to normal functioning. This can lead to a host of debilitating diseases such as cardiovascular disease, gut disorders, depression, diabetes, high blood pressure, and maybe even worse. (1,4,5)

One of the common ‘requirements for life’, which is highly related to stress is:

Your ability to adapt

Biologist Charles Darwin (1809-1882) is famous for saying, ‘…the fittest survive,’ and the fittest are those that best “fit” into the environment — being able to adapt to change. (1, 3)

People with a superior ability to adapt not only survive, they also have a better chance of best maintaining good health. Those with a weak ability to adapt are more prone to dysfunction, illness, or early death.

A fascinating study followed 8,000 coworkers over 18 years and found that:

Individuals over 60 years old and in the lowest third for muscle strength, were 50% more likely to die than individuals in the upper third for muscle strength. (9)

It turns out that muscle strength has a protective effect from the incidence of many diseases. (8,9)

In fact, a very interesting and highly related aspect of muscle is its ability to adapt. When a muscle is stressed, it adapts and improves its function. (7) An increase in even just a couple pounds of muscle on your body can offer tremendous physical, mental, physiological, metabolic and musculoskeletal benefits.  All factors that can empower you to better adapt to change.

Our core mission of MentalStrength.com is not just about surviving… it’s about thriving. And one of the things we can proactively do to thrive, starting today, is to build a little more muscle.

So set big goals, align with great people and go after it.

All this can propel you to better adapting and thriving in whatever environment comes your way.

We look forward to your success stories!

And as always, if you need anything, we are happy to help!

Until Next Week,

Your team at Mental Strength

P.S. If you want to build rock-solid mental toughness starting today, you are invited to order the Mental Strength and Peak Performance Training Manual, immediate download, PDF (Save Big and get a valuable FREE gift, worth $49).

References

1. Yance, Donald R. Adaptogens in Medical Herbalism: Elite Herbs and Natural Compounds for Mastering Stress, Aging, and Chronic Disease. Healing Arts Press.
2. A Day in the Life: https://org.elon.edu/ncwildcat/nc-lions/dayinlife.html
3. Charles Darwin: history’s most famous biologist: http://www.nhm.ac.uk/discover/charles-darwin-most-famous-biologist.html
4. Chronic stress and body composition disorders: implications for health and disease: https://link.springer.com/article/10.1007/s42000-018-0023-7
5. The impact of stress on body function: A review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579396/
6. Resistance training – health benefits: https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits
7. Thomas D. Fahey, California State University, Chico: https://www.sportsci.org/encyc/adaptex/adaptex.html
8. Association between muscular strength and mortality in men: prospective cohort study.: https://www.ncbi.nlm.nih.gov/pubmed/18595904/
9. Live strong and prosper: the importance of skeletal muscle strength for healthy ageing: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4889643/

You probably already know we have a wonderful library of the most awesome, cutting-edge programs with one focus:

To help you be the best in your sport or career

So, today, we are going to review a frequently asked question that our team receives, taken from the Mental Strength and Brain Chemistry program.

In this program, we asked one of the top, most highly educated scientists in the world:

What exactly is brain chemistry and do we have any control over it?

Her answer is exciting.

But first, if you haven’t listened to the program yet and don’t know Dr. Brittany Rummel, she is the perfect person to talk about this awesome topic. Dr. Rummel is a delight to work with, has a PhD in cognition and a Masters and a Bachelors in biochemistry, and has a unique expertise in behavior therapy and education.

Here’s a snippet of our interview with Dr. Rummel from the Brain Chemistry program:

Q: Dr. Rummel, what exactly is brain chemistry?

A: Brain chemistry is used as a catchall term for chemical reactions occurring in the brain. Chemical reactions dictate connections between different parts of the brain. Brain chemistry is the neurotransmitters, the chemicals within our brain and how they’re directing your signals, and directing everything that you do.

– And here’s one of the ‘big take-aways’ from what Dr. Rummel said about achieving goals:

A: Simply thinking about an activity creates neural networks or reinforces pathways — even watching others will increase those connections between the neurons. This can have great effects in your brain chemistry and your ability to change the way you’re thinking and reinforce your desired pathways. 

This is very exciting! This means you really can have more control over your own brain chemistry, and the positive direction of your life and goals.

So what do you do with this now?

Three things.

1. Order the Mental Strength and Peak Performance training manual and raise your game. You won’t be sorry. The manual alone will change your life, we guarantee it and provide support to you every step of the way.
2. Order the Mental Strength and Brain Chemistry program to discover all the ‘nitty gritty’ details from Dr. Rummel about how you can literally hard-wire your brain for success and happiness. Again, your future self will be glad you did.
3. Set big goals, model others that have done what you want to do, and get to work living your best life.

And as always, if you need anything, we are happy to help.

Until next week.

Your team at Mental Strength

P.S. If you want to build rock-solid mental toughness starting today, you are invited to order the Mental Strength and Peak Performance Training Manual, immediate download, PDF (Save Big and get a valuable FREE gift, worth $49).

We hit positive, proactive goal-setting hard.

Almost as hard as he we hit self-talk.

That’s because if you don’t set goals for yourself, someone else will set them for you. And this could easily turn into negatives for you. Especially long term.

Turning a negative into a positive is the main topic in the section on ‘Programming your Subconscious’ on page 47 of the Mental Strength and Peak Performance training manual, where we outline the 7 major negative emotions that should be avoided.

You see, it is physically and mentally impossible for a positive and negative emotion to latch onto a thought in your head simultaneously. This is why we suggest you stay focused on your goals; training, competitive, business and life. Write them down. Carry them with you. Study them relentlessly.

Yes, it takes work to stay focused on the positive.

That’s because being negative requires no effort as negative emotions voluntarily inject themselves into your thoughts (and this is very destructive).

But you have the power to control your emotions while making ‘finding the positive’ the habit. This trait alone will put you in the top percentile.

This is also a core topic of Dr Brittany Rummel in the Mental Strength and Brain Chemistry program. Dr Rummel has a PhD in Cognition and a masters and bachelors in biochemistry. She has the incredible ability of making this complex topic very simple and easy-to-understand — literally empowering you to hard-wire positive, productive habits in your brain.

But Dr Rummel and MentalStrength.com are not alone in their efforts to address how to avoid negative emotions.

The great Dalai Lama has a wonderful short video (only 1 minute and 58 seconds) where he explains how to train our mind to tackle destructive emotions:

Enjoy!

And as always…

If you need anything along the way, we are happy to help!

Until next week.

Your team at Mental Strength

Image source: time.com/3947256/dalai-lama-pope-francis-aging-heartbreak/

Does food really affect your mood?

You can certainly test this for yourself, if you haven’t already.

Go eat a box of delicious macaroni-and-cheese and you might find yourself feeling a bit fuzzy-thinking and groggy soon-after.

You probably know which foods make you feel best and contributes to your …

Optimal Performance

But you may not know …

Why do some foods make you feel like ‘taking on the world’?

Researchers at the Donders Institute for Brain, Cognition, and Behaviour in The Netherlands completed a fascinating double-blind, placebo-controlled study and …

Found some answers! (1)

One common notion is that foods containing tryptophan (an essential amino acid) increases serotonin levels. (1,4)

And as you know from reviewing our awesome Mental Strength and Brain Chemistry program with Dr. Brittany Rummel, serotonin is one of the feel-good neurotransmitters (that you can largely control).

But since tryptophan competes with other amino acids to get across the blood-brain barrier (1,5), the question now becomes…

How big of a thanksgiving turkey do you need to feel like setting bigger, better goals?

Well, the research team did not study the “turkey-mood effect”, but they did find that increasing tryptophan boosts mood and makes you feel better. (1)

In fact, experts now say diet is just as important to mental performance as it is to heart and blood health, hormones, and gut health. (2,3)

So, what do we do with this? – In order for you to …

Break records, gain powerful muscle, make more money and reach higher percentiles?

While the experts keep trying to figure out what is best for us, you might keep practicing and hammering the correct basics.

While it’s ultimately up to you and your trained health care provider, we suggest you study the Mental Strength and Performance training manual, Mental Strength and Natural Brain Health, Mental Strength and Brain Chemistry, Mental Toughness, and then dig into our specialty topics. You’ll be so glad you did. And we fully guarantee every program because they are loaded with life-changing gold mines for you.

And as always…

If you need anything along the way, we are happy to help!

Until next week.

Your team at Mental Strength

P.S. To help you get started, be sure to check out our awesome program: How to Get Motivated and Live Your Best Life as it provides some amazing strategies to empower you to achieve more, faster than you ever thought possible.

P.P.S. If you want to build rock-solid mental toughness starting today, you are invited to order the Mental Strength and Peak Performance Training Manual, immediate download, PDF.

Sources:

1. Food can lift mood by affecting mood-regulating neurocircuits via a serotonergic mechanism: https://www.sciencedirect.com/science/article/pii/S1053811913009774#!
2. Food and your mood: nutritional psychiatry: https://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(15)00241-2/fulltext
3. Nutritional medicine as mainstream in psychiatry: https://www.sciencedirect.com/science/article/pii/S2215036614000510
4. Tryptophan: https://medlineplus.gov/ency/article/002332.htm
5. The Blood–Brain Barrier: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4292164/

Let me explain.

Did you know the ‘winner effect’ may not be related to winning?

First off, let’s define what the ‘winner effect’ is:

Psychologists term the ‘winner effect’ as an increase in the chances you will win, if you just won. (5)

Experts believed this was due to an increase in testosterone, related to the win. But recent research says this just isn’t true. (1,2)

Before you shrug off the “T” word as something that doesn’t apply to you …

Know that testosterone applies to everyone; male or female, athlete or not.

In fact, testosterone is an extremely important hormone linked to virtually every biological function. (3)

While men (of all ages) need more than women, testosterone helps (men and women) with stress, strength, stamina, endurance, mood, body composition, organs, on and on. (4)

A recent fascinating study (done with men and women), found that one of the athletes that finished near last, actually had the highest testosterone increases! (1,2)

This study found that testosterone levels increased regardless of winning or losing.

It was the “doing” (preparing and competing) that actually created this surge in testosterone – which may be a leading factor of psychological strength.

So how do you use this to improve your own mental strength?

Compete.

Set a goal. Train hard. And have fun.

You’ll also release some feel-good neurotransmitters while you’re at it. (See Mental Strength and Brain Chemistry). Further reinforcing your habit of great Mental Strength!

Until next week.

Your team at Mental Strength

P.S. Be sure to check out our awesome program: How to Get Motivated and Live Your Best Life as the program provides some amazing strategies, literally guaranteed to help you be the best version of you.

1. Intercollegiate Cross Country Competition: Effects of Warm-up and Racing on Salivary Levels of Cortisol and Testosterone: digitalcommons.wku.edu/ijes/vol7/iss4/8/

2. Athletes’ testosterone surges not tied to winning, study finds

sciencedaily.com/releases/2014/11/141125111849.htm

3. Morgentaler, MD, FACS, Abraham. “Male Menopause.” Life Extension Magazine

4. The many faces of testosterone ncbi.nlm.nih.gov/pmc/articles/PMC2686330/

5. How power affects the brain: thepsychologist.bps.org.uk/volume-26/edition-3/how-power-affects-brain

At MentalStrength.com, our main goal is to …

Help You Thrive

That’s because as you elevate your game and do what the highest achievers do, you will find that the bar is probably set way too low.

And you get to decide the height of your bar.

Onward.

Today, let’s talk about raising the bar, more specifically:

Muscles, mental quickness and quality of life.

And it doesn’t have to be complicated. In fact, the following could be such an easy, simple life-adjustment, you’ll wonder why you hadn’t heard of this earlier.

You see, a .gov clinical trial (arguably, the highest level scientific test their is) compared two groups of healthy younger men (19-31 years old). (1)

The objective was to determine the effects of a normal protein diet (NP) vs a high protein diet (HP) and how this affected their;

1) muscle function,

2) speed of thinking (a.k.a. cognition, reaction time),

3) protein metabolism, and

4) quality of Life

Four massively important topics, eh?

Alter just one and life can change on a dime. Improve one and your life could thrive. Improve all four, and you are raising your bar to a new, much higher normal.

But get this, they didn’t use just any old random protein. It wasn’t a magical bottle found within a sparkling aisle of labels, nor a sugar-filled, lab-made shake in a bottle.

The protein was specifically animal protein such as eggs, fish and beef.

The HP diet was 2x the NP diet. And here’s what the scientists found:

First, they found that the high protein group had no negatives effects — squashing the myth that high protein is bad for you.

Second, the HP group outperformed the NP group — is it becasue of the extra nutrition found in their blood?

Here’s what we found even more interesting:

If you have studied the programs on Brain Chemistry, Natural Brain Health and  How to Fight Depression and Win, at least one common theme is the value of having a higher Omega-3 fatty acid ratio as it compares to Omega-6 fatty acids.

It may be a sheer coincidence, but the foods listed above that improved performance with no negatives were not just protein-rich foods, but they also happen to be very high in Omega-3 fats.

What do you think the science trying to tell us?

Until next week.

Your team at Mental Strength

P.S. If you want to build rock-solid mental toughness starting today, you are invited to order the Mental Strength and Peak Performance Training Manual.

(1) Effect of a high protein meat diet on muscle and cognitive functions: A randomized controlled dietary intervention trial in healthy men?

http://www.sciencedirect.com/science/article/pii/S0261561410002220

Green tea is the most widely consumed beverage in the world, second only to water. (2)

But is green tea the magical cure-all it’s cracked up to be?

The Chinese started producing it about 5,000 years ago and would love for us to believe nothing beats it. That’s because they produce a third of the world’s green tea, about 2.5 million tons in 2017 alone. (1)

Weight loss supplements boast green tea as one of the mystical ingredients that will transform us into Greek gods and goddesses.

So does green tea really have benefits that mimic the Coffee and Mental Strength connection?

Before we answer, lets define exactly what green tea is.

For the fellow botanists, green tea is a type of tea made from Camelia sinensis leaves. These leaves also make standard black tea and oolong tea. (2)

But the big difference is green tea does not undergo the same withering, fermentation and oxidation process as used in the before-mentioned teas. (2)

• Catechin polyphenols are the primary compounds responsible for the (purposed) health benefits.
• Green tea has caffeine which provides a stimulant, and theanine (amino acid) provides a relaxing property. These compounds vary based on several factors.
• The quality of the green tea is impacted by cultivation, harvest, processing, storage and preparation, which all affect taste, aroma, morphology and bio-activity of the leaves. (2)

So what does this mean for you and your mental strength?

It’s good news, really.

Researchers at the Center for Cellular Physiology found that compounds in green tea actually do have brain-boosting powers. These compounds have strong antioxidant properties, prevent age-related neuro-damage and have been found to help fight Alzheimer’s, MS and Parkinson’s. (4)

And researchers with the American Journal of Clinical Nutrition found that frequent green tea drinkers have a better mood! (3)

So drink up!

Of all the green tea options, we favor Matcha Green Tea.

Matcha is known for using the highest quality leaves and has a rich, traditional history. And maybe most importantly, it’s totally delicious.

There are many ways to drink Matcha Green Tea. If you don’t mind the milk and sugar, Starbucks has a Matcha Green Tea Latte.

But you might find that plain Matcha Green Tea is the best option — it’s tasty and packed with nutrients.

In fact, an ancient Japanese Zen Buddhist monk named Eisai famously said, “matcha green tea is the elixir of the immortals.”

That is good enough for us!

Until next week.

Your team at Mental Strength

P.S. If you want to build rock-solid mental toughness starting today, you are invited to order the Mental Strength and Peak Performance Training Manual.

References:

(1) The World’s Top 10 Tea Producing Nations

worldatlas.com/articles/the-worlds-top-10-tea-producing-nations.html

(2) Green Tea: The Plants, Processing, Manufacturing and Production

researchgate.net/publication/268391107_Green_Tea_The_Plants_Processing_Manufacturing_and_Production

(3) Green tea consumption is associated with depressive symptoms in the elderly

academic.oup.com/ajcn/article/90/6/1615/4598112

(4) Role of green tea catechins in prevention of age-related cognitive decline: Pharmacological targets and clinical perspective

onlinelibrary.wiley.com/doi/abs/10.1002/jcp.27289

Physical activity is your life-long secret weapon.

That’s because it’s linked to mental health, functional muscles, disease fighters such as a reduction in free radicals, a healthy boost of antioxidants and even healthier inflammation markers! (1)

The list goes on and on.

You know this already.

In fact, this is probably why you are a health and fitness fanatic! And, like you, we are firm believers that – for at least some things – it’s good to be a fanatic!

But it gets even more interesting.

Scientists also found that exercise makes us feel better in almost every way versus taking medications. (1, 2)

But guess what!?

The same researchers discovered that exercise is not being prescribed as often as it should be, and in one study, only 40% of doctors recommended exercise to their patients. (2) This study concluded that the main reason doctors don’t prescribe exercise to manage mental health concerns was “client’s disinclination.”

Hmn…

So, it’s up to us to keep doing our part.

Set big goals. Train hard. (Self) Talk smart. Eat right.

And make building Mental Strength the big goal.

Together, let’s lead by example.

Your team at Mental Strength

P.S. As we bring in the new year, you won’t want to miss next week’s tip. That’s because it’s almost entirely focused on YOU … and it’s about you squashing and surpassing your 2019 goals.

P.P.S. If you want to build rock-solid mental strength starting today, you are invited to order the Mental Strength and Peak Performance Training Manual, immediate download, PDF, for only $44.97. (For a limited time, save $15 and Get 3 pillars of Mental Strength – FREE!).

References

1. Luciano Acordi Da Silva, Lorhan Menguer, Janaina Motta, Beatriz Dieke, Sindianra Mariano, Gladson Tasca, Rubya Pereira Zacaron, Paulo Cesar Lock Silveira & Pinho Ricardo Aurino (2017): Effect of aquatic exercise on mental health, functional autonomy, and oxidative dysfunction in hypertensive adults, Clinical and Experimental Hypertension, DOI: 10.1080/10641963.2017.1407331
2. Way, K., Kannis-Dymand, L., Lastella, M., & Lovell, G. P. (2018). Mental health practitioners’ reported barriers to prescription of exercise for mental health consumers. Mental Health and Physical Activity, 14, 52-60.

Could coffee offer the secret to better Mental Strength?

Certainly Starbucks and Dunkin Donuts would love to think so.

But, there may be more truth to this than once thought.

Scientists at Rutgers University found two compounds in coffee beans that may provide a solution to keep our brain’s healthier. In fact, these compounds were found to help fight common diseases that cause serious issues with thinking, behavior, mood and movement. (1) All of which directly impact one’s Mental Strength.

There are two very interesting findings in this study.

First, the scientists focused on a by-product of a fatty acid (4) that is used in producing seratonin (called EHT), which also happens to be part of the coffee bean. (1)

Notice the “fatty acid”… we’ll come back to that.

As you know from our Mental Strength and Brain Chemistry program, seratonin is a neurotransmitter – produced by your own body – and important in sleep regulation (2). Seratonin is derived from the essential amino acid L-Tryptophan (2,3) … yes, think big turkey dinner. (Serotonin is commonly sold as an anti-depressant and sleep aid.(3))

Lets also narrow in on the “essential amino acid”… again, we’ll come back to that.

This study isolated two compounds (which were not effective individually) of the more than 1,000 compounds found in a coffee bean.The researchers found that these two compounds might offer brain protection, in mice. (1)

Second, what we found especially interesting is that sleep, essential fatty acids (4), and essential amino acids — which are all related to this study — compose 2 of the 3 “basics” that are outlined in the Mental Strength and Natural Brain Health program.

And as you may know, we hammer the idea that “Mastering the Basics” is where the magic happens.

As a freindly reminder, we will never offer medical advise of any kind as that is 100% up to you and your qualified medical professional.

So, what if you could break records, reach new levels in life, improve your performance, heighten your quality of life and gain tougher mental strength by mastering the basics?

With mental strength as the goal, and taking care of your brain central to this mission, what if the ideal “basic” starting place is:

• Get plenty of quality sleep each night, and
• Eat adequate amounts of essential fatty acids and essential amino acids, every day.

And then of course, enjoying a delicious cup of coffee may be the icing on the cake!

Until next week.

Your team  at Mental Strength

Sources

1. Two compounds in coffee may team up to fight Parkinson’s.
   https://www.sciencedaily.com/releases/2018/12/181210122851.htm
2. Serotonin.
   https://pubchem.ncbi.nlm.nih.gov/compound/serotonin#section=Human-Metabolite-Information
3. L-Tryptophan.
   https://pubchem.ncbi.nlm.nih.gov/compound/L-Tryptophan
4. The essentials of essential fatty acids.
   https://www.ncbi.nlm.nih.gov/pubmed/22435414

Everybody gets annoyed and frustrated.

Especially when it comes to better performance, or lack of it:

• Double fault
• Dropped pass
• Strike-out
• Dropped call
• Someone is too loud in the background
• On and on…

But sometimes the secret to handling these annoyances, and even thriving despite them, is found in being better at the basics.

You see, there’s no magic bullet. No magic bean. No miracle answer. And no one is coming to the rescue to remove daily frustrations from your life.

If a magic answer exists, that magic may actually be hidden in the mastery of the basics.

In the Mental Strength and Natural Brain Health program, our master herbalist addresses the three basics that, if overlooked, virtually make taking supplements nearly worthless.

Are people stepping over the basics looking for a magic pill?

Quite possibly.

But one of these basics that directly and powerfully impacts your Mental Strength and your quality of life is: Sleep.

In fact, researchers at Iowa State University randomly split participants into two groups*:

1. Group A got a normal 7 hours of sleep, and

2. Group B restricted their sleep by 2-4 hours each night.

After going through a series of tests filled with background annoyances, the sleep deprived group lost control twice as much as the fully rested group!

And that was only after 2 nights of sleep deprivation (as part of the test).

Now think about your coach, teammates, family, co-workers and people that depend on you to perform. Life is filled with great things but its also filled with countless annoyances every day.

You can’t control others and most of the annoyances, but you can control you.

Get your quality sleep. And make this one of your top priorities every day.

Your Mental Strength and Peak Performance depend upon it!

Source: https://www.news.iastate.edu/news/2018/11/27/sleepanger

There is one specific skill you will probably spend the majority of your life developing.

Its called: Your earning power.

Let me explain.

Let’s refer to your earning power as:

You, Inc.

Now imagine for a moment that You, Inc. is a newly listed company on the New York Stock Exchange (NYSE). The same place where CEO’s go to gain (financial) support, such as:

• Under Armour Inc. (NYSE: UAA)
• Nike Inc (NYSE: NKE)
• Dick’s Sporting Goods Inc (NYSE: DKS)

Just like these well-known companies, You, Inc. focuses (your) resources into the attainment of a goal(s).

In fact, You, Inc. has a public relations (PR) team to promote the best parts of You, Inc.

Does the PR team sell You, Inc. as a growing company, whereby your competition is having a hard time keeping up? Or, does the PR department report that You, Inc. has already reached its peak and is on the way down?

Focus on growth.

A growth company is one that is regularly increasing in value.

You see, You, Inc. is either an appreciating asset or a depreciating asset. There is no in-between.

• Appreciating means You, Inc. is growing in value.
• Depreciating means You, Inc. is becoming less valuable.

But the reality is:

There is no other You, Inc.

And if You, Inc. sees a competitor outperforming, it simply means that the competition is better at applying the Law of Cause and Effect than You, Inc. (As described in the Mental Strength and Peak Performance training manual.)

Here’s the mental-edge that you can apply, starting today.

It’s an almost magical way of thinking, and when applied, will keep you at the top of your game, your carer and your life:

What got you to where you are today,

won’t get you to where you want to go.

Please read this again. It’s worth repeating. And internalizing.

You have to keep learning. Keep doing. And keep moving forward.

You can’t let up.

So as we wrap up, here’s a simple action item to ensure you keep moving forward:

Since you are the CEO of You, Inc., review your previous goals and efforts (per year, per month, per week, per day, per hour, etc) and then set new growth goals, new objectives and find new opportunities to improve your performance.

The great hockey player, Wayne Gretzky, focused on where the puck is going. Not where it was.

So can You, Inc.

Until next week,

Your Team at Mental Strength

(1) The perfect starting point for your rock solid mental game is the Mental Strength and Peak Performance training manual. For a limited time, you also get 3 Pillars of Mental Strength FREE (a $49 value) with your purchase.

(2) To achieve amazing improvement in your life, see Mental Strength and Brain Chemistry featuring Dr. Brittany Rummel who has a Ph.D in Psychology with an Emphasis in Cognition and a Masters and Bachelors in biochemistry.

Today’s topic is simple.

So simple that most people miss it.

Last week, I was on the tennis court with a very successful woman. Our lesson topic: How to hit high percentage tennis shots in pressure situations.

We applied the Law of 21, which is the foundation for mastering new techniques through repetition. And after about 40 minutes she got the hang of her new skills quite nicely.

Now in order for new skills, or any skills for that matter, to become automatic you must have the mind uninvolved with the process.

In other words; don’t think about it, just do it.

Isn’t this the secret that all athletes want to master?

Yes, probably.

Here’s the simple technique we did on that 95-degree Thursday morning in southern California:

I asked her to forget everything we just worked on – don’t think about it, and simply let your body do it.

Your body knows. It’s your mind more often than not that’ll set you back.

So, in order to do this I asked her to exhale at contact; that is, when she hit the ball, I asked her to exhale her breath. This kept her focused on her breathing – a present moment activity that lets her body fulfill the task, and keeps her mind from messing up the process.

She proceeded to be about 90% effective, up from about 30%.

Not bad for an hours work.

Until next week,

Your Team at Mental Strength

P.S. In case you aren’t familiar with the KISS principle (Keep it Stupid Simple), it was designed by the US Navy in 1960 to basically avoid over-complicating the system.

(1) The perfect starting point for your rock solid mental game is the Mental Strength and Peak Performance training manual. For a limited time, you also get 3 Pillars of Mental Strength FREE (a $49 value) with your purchase.

(2) See Mental Strength and Brain Chemistry featuring Dr. Brittany Rummel who has a Ph.D in Psychology with an Emphasis in Cognition and a Masters and Bachelors in biochemistry.

As you know, we hit self-talk pretty hard.

That’s because your self-talk carries a serious super power.

Let me explain.

A classic tactic to get in the head of your opponent (especially in a friendly competition) is to ask them,

“Wow, what are you doing so differently to be hitting your serve so awesome today?”

If they take your bait (most will), they’ll be telling you the many bio-mechanically-correct methods of what s/he thinks s/he’s doing to achieve greatness, only to start over-thinking when the competition starts.

You’ve probably seen countless antics from elite-athletes trying to ‘get in the head’ of their opponent. Tennis players are infamous for doing this, whether its stalling, questioning calls, arguing or creating outbursts. And in some cases it works to get the opponent to start “thinking too much”.

Why is this?

It’s because of your subconscious mind and your conscious mind. (1)

You see, the subconscious doesn’t think, it just does.

When the conscious leaves it alone it will do what it has been trained to do, from, in many cases, many years of repetition, a.k.a, your habits, or your trained habits.

On the other hand, your conscious mind thinks about options.

It gives the subconscious commands. It’s like a garden in that you decide what you want to grow:

• Weeds or roses
• Grapes or thorns
• Strength or power
• Quick-feet or slow-and-steady
• Calm or erratic
• Wealth or poverty
• Muscle or fat

Your thoughts literally are the root for how you talk to yourself, ultimately telling your subconscious to carry out orders.

You control how you think. And how you talk to yourself. And what you want to “plant in your garden”. This process is also key to you having even more control over your brain’s most powerful chemicals, further creating good habits for yourself and stripping away bad ones. (2)

So, as we sign off today, answer this:

What do you think is stopping you from

realizing your most important goal?

Your answer might be more revealing than you thought. It’s possible that your conscious mind needs to give your subconscious an uber-clear mission. Then, your two minds can work together, train hard, train right and become an unstoppable force!

Until next week,

Your Team at Mental Strength

(1) The perfect starting point for your rock solid mental game is the Mental Strength and Peak Performance training manual. For a limited time, you also get 3 Pillars of Mental Strength FREE (a $49 value) with your purchase.

(2) See Mental Strength and Brain Chemistry featuring Dr. Brittany Rummel who has a Ph.D in Psychology with an Emphasis in Cognition and a Masters and Bachelors in biochemistry.

We have been working on many amazing, positively life-changing programs.

The purpose?

– To ensure you are a cut above the competition. So you can perform better in virtually every area of life, not just on the court, in the pool, on the track or in the gym.

This is why we have develop a cutting-edge set of resources focused on brain health, as this is the logical starting point.

One of these new programs is called: Mental Strength and Brain Trauma. The purpose of this program is largely to educate athletes, parents and coaches of contact sports.

But it’s just as relevant for ‘anyone and everyone’.

That’s because studies show about 6% of brain trauma hospital visits occur from sports. Half of these visits are from football (a majority of these are linebackers and running backs). But the overwhelming majority (94%) of brain trauma incidents are from normal life events.(1)

A very interesting common topic among our “Brain Health” series of topics including Mental Strength and Brain Chemistry, How to Fight Depression and Win, Mental Strength and Natural Brain Health and the soon-to-be-completed Mental Health and Brain Trauma, is the role of Omega-3 Fatty Acids.(3) We have mentioned this before and probably will continue in the future as this is so important.

That’s because omega-3 fats are essential fatty acids and the body can’t make them from food. We have to get them food.

You probably know this already.

But you might not know that current researchers are starting to overlap and agree that omega-3’s are truly essential not only for health, but also for brain health (mood, depression, cognition … peak performance?) and even for treatment of brain trauma.(1)

That’s possibly because researchers are showing that the important (and currently out of whack) ratio of omega 6 / omega 3 ratio is at the core of many inflammatory-related diseases, including common brain-related issues.(2)

Experts agree that this ratio should be closer to 5 to 1 (maybe even lower) but the western diet is at about 25 to 1.(2)

Adjusting the Western diet is no small feat. But the good new is, you can educate yourself with our awesome Mental Strength programs and make the necessary changes based on what you and your doctor feel is best.

After all, we aren’t here to simply survive … the goal at MentalStrength.com is for you to THRIVE!

To your success,

Your Team at Mental Strength

1. These statistics are from the Mental Strength and Brain Trauma, Dr. Brittany Rummel program

2. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3976923/

3. www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/

Here’s a fun, life-changing tip.

Well, five, actually.

We regularly receive questions and comments from our awesome customers across the globe reporting that they are in shock because of the amount of insights, strategies and tips found within each of our products.

So much so, that customers tell us that they are virtually addicted to listening to each audio portion repeatedly to give themselves a boost when needed (dopamine?).

And that is why we wanted to pass along a few important messages this week.

You see, at MentalStrength.com we are huge fans of the Law of 80/20 (Go here if you aren’t familiar with the Pareto principle).

With that, we are firm believers that just 20% of people will learn Mental Strength principles — immediately and positively separating you from 80% of the population. (In reality it’s probably much more than 80%.)

And if you are rapidly better than 80%, this almost instantly has you performing at higher-achieving levels.

So, to help you stay focused on peak performance, here’s five life-changing lessons from a few of our programs. Each statement is short, but each carries a gargantuan message:

1. “How we respond to life events is what defines us, as opposed to the life events themselves defining us.” – From ‘How to Get Motivated and Live Your Best Life’
2. “You are responsible for cultivating the environment for the attitude you want.” – From ‘Mental Toughness for Equestrians: Building A Better Rider’
3. “How willing are you to welcome uncertainty in your life? How willing are you to go forward anyway and try hard when you don’t know the answers?” – From ‘Mental Toughness: How to Unleash the Warrior Within’
4. “Dopamine is a chemical used in natural motivation, competition, and in incentivizing winning behaviors (you can largely control this).” – From ‘Mental Strength and Brain Chemistry’
5. “Reducing mental noise is the first and most important part of the preparation routine.” – From ‘The Golden Eight Sequence for Better Mental Performance’

Be sure to check the blog often as we will have these inspirational quotes and others posted shortly — making it easier for you to print and enjoy!

Until next week.

Your Team at Mental Strength

We recently finished an amazing, life-changing program with Dr. Brittany Rummel who has a Ph.D in cognition and a Masters and Bachelors in Biochemistry.

The topic, as you probably guessed is: Mental Strength and Brain Chemistry.

But more specifically, the topic is really …

About You

Let me explain.

You see, the actionable foundation of mental toughness in sports, business and life really can be boiled down to:

How you talk to yourself

But in reality, it goes much deeper than that.

And Dr. Rummel is an absolute genius in uncovering exactly how your brain works. And developing a precise plan, for you.

In this program (mp3 audio and short pdf workbook, only $59), she reveals 9 simple steps that you can take starting today to become your best you; in obtaining a faster ‘ignite off the line’, a more agile takedown, a better coil for an 80+ mile-per-hour-serve, 100+ succesful prospect calls per day, or whatever your big goal.

Dr. Rummel also reveals the four neurotransmitters that can actually propel you toward your biggest goals — and how most people sabotage themselves, stopping themselves in their tracks.

But this doesn’t have to be you.  

Now you can take more control of your own neurotransmitters. Yes, you read that right, you may be able to actually take more control of your own brain chemistry as it relates to your sport, your career and your life goals!

There is no other program like this in existence.

You see, optimal brain chemistry really can be yours. But it takes work. And that is what Mental Strength and Brain Chemistry can help you discover.

Before you can get to work you need to understand a few things about your own brain. After all, when was the last time you took a course about how to take better care of your one most precious and prized asset – your brain?

You can use this to your advantage.

That’s because, chances are extremely high that your competitors have never have taken a program like this. And chances are also high they never will:

Until they find MentalStrength.com (Then you might be in trouble)

We suggest you get busy and start taking advantage of this before they do. You just might be light years ahead before they can catch up.

And you’ll be glad you did.

We invite you to get started today with the Mental Strength and Brain Chemistry program, and then move on to Mental Strength and Natural Brain Health.

Your only regret will be that you didn’t find MentalStrength.com sooner!

One of our popular tweets (@4mentalstrength) is about self-talk.

And that’s the topic for today.

You see, what you tell yourself really does make a difference.

Especially when it counts. In training. In business. And in competition.

If you have listened to the program on Mental Strength and Brain Chemistry, you know that your thoughts, your self talk and your environment actually creates neuron-firing patterns in your brain.

In fact, this is the secret to breaking personal records and achieving virtually anything you want!

Here’s some more proof…

A team of researchers studied the effects of motivational self talk on a group of 24 cyclists. (1)

What they found was shocking!

As we might assume, the control group (no self talk) saw no real change between their two tests of endurance (pretest vs posttest), but …

But the self talk group gained massive results!

That is, when motivational self-talk was used, the test group drastically improved their endurance!

So, the message is clear:

Be careful what you say to yourself

Next time you get mad at yourself and want to say, “I’m slow as a snail”, think again.

Instead say, “I am speedy as a flash“… or “I float like a butterfly and sting like a bee“, made famous by the great Muhammad Ali.

Then get to work and make it happen.

If you want to sharpen your self-talk, we invite you to get started with the Mental Strength and Peak Performance training manual. For best results, also listen to Mental Strength and Brain Chemistry.

You won’t be sorry. In fact, you’ll totally delighted. We literally guarantee it.

And if you need anything along the way, please ask.

We are happy to help!

Reference

1. Talking yourself out of exhaustion: the effects of self-talk on endurance performance.
   https://www.ncbi.nlm.nih.gov/pubmed/24121242

Ketones have been in the spotlight by the health and fitness community because of the role they play toward weight loss. Hence, the low carbohydrate “keto diet” gained massive popularity.

But far more important than the fad-label of the keto diet, the benefits of ketones can go way beyond just weight loss and may lead to …

Improved physical and mental health

While the average “gym bro“ probably has heard of the keto diet, they probably haven’t gone beyond this catchy term and uncovered what ketones actually do in the body. 

In fact, ketones may lead to …

Clearer thinking, better memory, improved metabolic health and even anti-aging 

The power of ketones are absolutely amazing.

And when combined with a little-known process called autophagy — which is your body’s housekeeper — removing damaged cells which otherwise would be left to drift around “the house” possibly leading to a host of serious and life-threatening diseases. (9)

The physical health benefits of ketosis, the mental health benefits and even autophagy may be unlike anything you have ever dreamed of. And over the next few weeks we will explore this and more.

Onward.

Ketones are far from “new”.

In fact, at the highest level, the ketogenic diet is actually about taking advantage of how ketones work. You see, our bodies produce ketones in response to:

1. What we eat, and 
2. Our energy requirements

In a nutshell, being able to activate the production of ketones through specific methods can make your body burn more fat and perform better.

Sounds like a dream come true, right?

Well, the more you know about what ketones are, how they are produced, and how they work in your body, the more you will be able to see how you can use ketones to fuel your mental strength and wellness lifestyle.

What are Ketones?

Everyone can utilize ketones. It’s not complicated. Said simply: ketones are produced in the liver in response to the lack of sugar or glucose as an energy source.

As opposed to being a new diet fad, modern ketogenic diets have been formerly used since the 1920s to help prevent epileptic seizures.

Many studies support the fact that being in a state of ketosis can lead to significant weight reduction. In fact a well-formulated ketogenic diet has led to weight loss results in as early as the first 2 weeks, it can aid in the preservation of lean muscle mass, and it can also lead to the decline of hunger pangs and even caloric intake, further increasing weight loss results. (3)

Commonly known as an alternative fuel, ketones are scientifically valid, thoroughly tested and proven to be a highly efficient energy source. 

In fact, many will argue that ketones are our body’s primary fuel, and only until fairly recently (on the big timeline), glucose entered the scene as a convenient way to feed a lot of people, cheaply, quickly and easily.

As you know, your body requires a source of energy.  Your body will first make use of glucose, which comes from the sugars and carbohydrates that you consume in your diet. To do this, the body needs the help of insulin. Insulin acts as a regulator that allows your body to store excess glucose into your cells and allows your body to make use of the stored glucose as an energy source.

Glucose = Fat Storage

Ketones = Fat Burning

When your body does not have an adequate supply of glucose, it will have to look for a different source of energy – fats. To do this, your liver processes your fatty acids and forms substances which can be used as energy called ketones.(1)

When there are no glucose stores available, the body will utilize the ketogenic pathway. 

Once activated, ketogenesis happens within the liver cells. During activation, the liver’s cells will begin to break down fatty acids from the bloodstream or from your fat stores into acetoacetate, beta-hydroxybutyrate, and acetone. These three related substances are called ketone bodies and are produced during the metabolism of fats. (2,10)

Be sure to remember beta-hydroxybutyrate as it could be the next best thing to the “fountain of youth”. We’ll explore this wonder chemical, produced by our own body, in a future tip. It’s absolutely amazing stuff, but most don’t get to unlock its magical healing power because its squashed and hidden by too much carbohydrate intake.

Your Brain and Gluconeogenesis: Why your brain doesn’t need you to eat  carbohydrates

Most people stop the conversation about ketones and report, “Since glucose is the brain’s preferred fuel source, I will fuel it with sugars, grains and carbohydrates.”

But there is another very important process that literally feeds the brain in the absence of dietary glucose.

Think about this:  Put yourself back 10,000 years ago and ask …

When our ancestors needed carbohydrates to fuel their brains, did they reach for the barley, oatmeal, spaghetti and chocolate chip cookies?

Of course not, those things didn’t exist.

But what did exist – and still exists today – is a process called gluconeogenesis. And it’s importance cannot be overstated.

Your Brain Eats 75% of Your Body’s Glucose Requirements

Gluconeogenesis is crucial. And yes its true that the brain depends on glucose as its primary fuel, and its also true that red blood cells use only glucose as a fuel. (7)

Its also true that the daily glucose requirement of the brain in a typical adult is about 120 grams which is most of the 160 grams of glucose needed daily by the entire body!

Yes, you read that right —a whopping 75% of your body’s glucose(sugars) needs are used by …

Your hungry brain!

But get this … normally, the amount of glucose floating around your body is about 20 g.

How much is 20 grams?

It’s about 1 small packet of sugar. And for comparison, a 12 ounce can of soda has a little less than 10 teaspoons of sugar, which is 39 grams.

This means that one can of soda has twice the amount of glucose (it is actually high fructose corn syrup (HFCS) which is a combination of glucose and fructose) that is a normal amount for your body to process. Any more than that 20 grams and your body just might enlist the powers of insulin to enter “storage mode” which, over time, can potentially lead to a host of common, serious, chronic conditions.

But lets now assume that your body fuels itself with ketones, not glucose. Since your body is running on fat for energy, what does your brain do for energy?

Gluconeogenesis. It’s literally your body’s way of producing enough glucose (demand-driven) from protein in order to supply it to the brain.

Gluconeogenesis occurs in the liver and kidney and helps to maintain the glucose level in the blood so that the brain and muscle can get enough glucose, as needed, in order to meet their metabolic demands. (7)

So, yes, while the brain does need glucose as its primary fuel source, no, you do not need to power down oats and sodas in order to give it this sugar requirement.

Ketones: they are a much better way.

How to Jumpstart the Metabolic State of Ketosis

If your body continues to produce ketones, it is possible for your body to increase ketone production.

Ketosis has been used by many individuals to help them achieve their health, weight loss and wellness goals. This is because when your body is in the state of ketosis, your body uses fat to fuel your body for routine tasks and for performing intense exercise.

Again, as a recap, in order to put your body in a state of ketosis, your diet would consist of very little carbohydrates. Many experts suggest keeping it under a total of 50 carbohydrates in a day. By depriving your body of carbohydrate stores, your body will be forced to produce ketones. And by maintaining a ketogenic diet for several days or weeks, and months, your body will constantly be in this efficient fat burning state.

Ketones: Is there a Danger?

Diabetes is common, and in 2015 the Center for Disease Control and Prevention reported that approximately 30 million people in the United States had diabetes — although the actual number is probably much higher.

Diabetic ketoacidosis (DKA) is a life-threatening complication of diabetes characterized by increased ketones that occurs most frequently in persons with type 1 diabetes. (5, 6)

Staying in the state of ketosis can put a person in the state of ketoacidosis. Its possible this can happen in about 10% of the population and may occur in uncontrolled diabetes. It can result in life-threatening conditions, coma and even death. This is the primary reason why the ketogenic diet is not recommended for people who have diabetes and have not gained all the facts under the guidance of a knowledgeable and trained medical professional. (4)

Ketones: Can they work for you?

Ketones are far from new, and they provide a virtually limitless, powerful source of energy. In fact, the brain specifically has the capability to use ketones as an energy source. (8)

There are many ways for us to take advantage of how ketones work in our body.

Ketones can provide a unique strategy towards weight loss, overall well-being, a renewed sense of vigor and can even help us clear out “the junk in the trunk” leading to a dramatic increase in health, longevity and quality of life.

Ketones can help our bodies perform on an entirely different level, which we will explore over the next several weeks.

Sources

1. Sabrina Felson. (2018, November 12).What are ketones? Retrieved from WebMD: https://www.webmd.com/diabetes/qa/what-are-ketones
2. Dhillon, K. K., & Gupta., S. (2019, April 21).Biochemistry, Ketogenesis. Retrieved from NCBI: https://www.ncbi.nlm.nih.gov/books/NBK493179/
3. Dhillon, K. K., & Gupta., S. (2019, April 21).Biochemistry, Ketogenesis. Retrieved from NCBI: https://www.ncbi.nlm.nih.gov/books/NBK493179/
4. Ghimire, P., & Dhamoon., A. S. (2020, January 10).Ketoacidosis. Retrieved from NCBI: https://www.ncbi.nlm.nih.gov/books/NBK534848/
5. Michael Dansinger, M. (2019, June 02).Ketosis and the Keto Diet. Retrieved from WebMD:https://www.webmd.com/diabetes/type-1-diabetes-guide/what-is-ketosis#1
6. Trends in Diabetic Ketoacidosis Hospitalizations and In-Hospital Mortality — United States, 2000–2014:https://www.cdc.gov/mmwr/volumes/67/wr/mm6712a3.htm
7. Section 16.3: Glucose Can Be Synthesized from Noncarbohydrate Precursors:https://www.ncbi.nlm.nih.gov/books/NBK22591/
8. KETONES SUPPRESS BRAIN GLUCOSE CONSUMPTION:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2874681/ 
9. Autophagy: cellular and molecular mechanisms:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2990190/ 
10.  Ketone bodies: a review of physiology, pathophysiology and application of monitoring to diabetes.: https://www.ncbi.nlm.nih.gov/pubmed/10634967 

MCT oil is an oil that is made up of medium-chain triglycerides. This type of triglyceride can be found in coconut oil, palm kernel oil, and various dairy products. Compared to long-chain triglycerides or LCT, MCT is much smaller and more readily digestible. 

This allows your body to easily absorb MCT’s towards your bloodstream for a quick energy boost.MCT oil is not just used for weight loss. It is also being utilized to help improve people’s metabolic health and wellness. MCT oil has been known to help people improve mental focus, to slow down the progression of dementia, as well as improve endurance and workout performance. What’s more, MCT oil, especially when bought in powdered form, can last a long time, be shelf-stable and be very easy to use. It can be easily mixed with smoothies, salad dressings, and even in your morning coffee.

MCT oil is also important for those who want to benefit from the power of ketosis.

Is MCT Oil the Next Superfood?

If you have been focusing on fitness, health, and wellness in the past few years, then there’s a considerable chance that you’ve heard about coconut oil and its many wonders. While the world went head over heels for virgin coconut oil and it’s almost miraculous effects for various illnesses and woes, many researchers went on to find out why coconut oil works wonders. (1)

While many people say that it is all because coconut oil contained good cholesterol, it was found out its high MCT content was the main reason behind its potency. Coconut oil is one of the richest natural sources of MCT, and it is composed of 42% lauric acid, 7% caprylic acid, and 5% capric acid. However, aside from MCTs, coconut oil also contains LCTs and other unsaturated fats that are not as beneficial. (2)

So to remove other fats and provide people with 100% potency and purity, pure MCT oil was developed. And because of its purity, MCT oil is thought to be more effective than coconut oil products. 

What makes MCT oil Different from Other Oils?

Most fats are composed of varying amounts of carbon atoms. The more carbon atoms they have, the more complicated they are when it comes to digestion. In general, LCTs have 13-21 carbon atoms, making them quite hard to digest in your body. And because they take quite a long time to be absorbed, your body has the tendency to store them in your tissues instead.

MCTs, on the other hand, are composed only of 6-12 carbon atoms. When consumed, these triglycerides are transported from your stomach directly to the liver. Here, your liver converts the MCTs into ketones. Unlike long-chain triglycerides, MCTs are rarely stored in the body because it is very easy for your body to use them as an energy source. (2)

MCT Oil and Ketosis

MCT oil is a very popular dietary supplement for people who are on the Ketogenic diet. This is because it is an ideal source of fat. You have to keep in mind that to be in ketosis, you need to consume minimal carbohydrates to trigger ketone production. And while you don’t have to be picky when it comes to choosing quality fat sources to be in ketosis, the intake of MCT oil takes everything up a notch.

This is all because most fatty acids in MCT oil are far more ketogenic than those in coconut oil, or in animal fats. As mentioned, MCTs can quickly be metabolized in the liver to produce ketones, making them more effective than LCTs. And according to scientific studies, by using MCTs, it can be very easy for people to reach nutritional ketosis. The use of MCTs can also reduce the side effects of being in ketosis, and it also allows your body to tolerate low carbohydrate diets better. (3)

The Benefits of Using MCT Oil

While you might think that MCT oil is just another fad diet, you need to know that scientific studies do support many of the benefits that it can provide. Some of these benefits include the following:

1) MCT oil aids in weight loss by increasing satiety – Studies have discovered that MCT oil helps people improve their satiety and reduce caloric intake. MCT oil allows your body to increase its production of leptin and peptide YY. These hormones will make you feel full faster so you can avoid overeating. (4)

2) MCT oil aids in weight loss by promoting thermogenesis – Studies have also found out that by adding-in MCT oil in your keto diet, your body can have increased heat production. This will allow your body to burn more calories during exercise. (5)

3) MCT oil can help boost your energy levels – Scientific research has proven the fact that MCT can help improve your energy levels with the help of mitochondrial biogenesis and by improving metabolism. While this benefit can be used to help you feel more energized each day, it is beneficial for weight loss since it can help increase your exercise output. (6)

4) MCT oil can help reduce abdominal obesity – For many, the fat deposits in the tummy is always first in, last out. While it can be easy to grow a pot belly, it can be quite challenging to get rid of it. But with the help of MCT oil’s ability to improve your metabolism, it can be used to lower your weight, prevent metabolic syndrome, and reduce abdominal obesity. (6)

5) MCT oil can increase fat burning – Scientific studies have also found out that the consumption of MCT oil will not just help you get rid of your flabby tummy; it can help you burn fat all over your body. Aside from promoting and supporting ketosis, MCT helps increase your body’s energy spending as well as maximize the loss of fat deposits in your tissues. (7)

6) MCT oil may help improve insulin sensitivity – Studies have shown that the consumption of MCT oil may have a positive impact on insulin sensitivity. This will allow your body to use blood glucose more effectively, and it will also help decrease blood glucose, which is needed for you to maintain ketosis. (8)

7) MCT oil helps your body to avoid having to store fat– MCT oil contains fewer calories than LCTs. And because it can quickly be metabolized by the liver to produce ketones, your body does not need to store it. By giving your body an instant source of energy, you can always stay active while being in ketosis. (9)

8) MCT oil can be used to fuel your brain – Studies have shown that because of its shorter chain length, MCTs can be easily metabolized by the body to produce ketones. And with faster ketone production, your brain will be able to have access to all the energy that it needs for mental focus and quick thinking. (10)

9) MCT oil decreases lactate buildup in athletes – When consumed, MCT oil has been known to help athletes slow down the rising levels of lactic acid. This can help improve exercise endurance. It can also help you lose weight by allowing you to exercise without having to fear the immediate onset of muscle pains. (11)

10) MCT oil can be used to help manage epilepsy – Ketosis has been known to provide therapeutic effects that can help minimize the frequency of epileptic seizures. MCT oil allows your body to go into ketosis faster than using animal fats or LCTs, which is why its consumption may benefit those who are suffering from epilepsy. (12)

11) MCT oil can be used to manage Alzheimer’s disease and slow memory loss – By putting your body in ketosis, your brain no longer has access to sugar, allowing the brain cells to survive better and slowing down the progression of memory loss. 

MCT oil helps you to stay in ketosis, and it can also help fuel your brain. Allowing it to function by using energy from an alternative source may help slow down the progression of this degenerative disease. Caprylic or capric acid found in most MCT oil have also been known to improve the symptoms of those who have mild Alzheimer’s disease. (13)

12) MCT oil can help manage autism – Studies have shown that the consumption of MCT oil on its own, as well as its ability to help put your body in ketosis, may drastically improve the behavior in children with autism. (14)

13) MCT oil can help fight against microorganisms – Studies have shown that MCT oil can inhibit the growth of fungi in hospitals, and it may have the potential to help eliminate disease-causing bacteria in your body with the help of its capric acid content. (15)

14) It can help promote heart health – Aside from the fact that MCT oil can help reduce weight and improve overall health, studies have proven that it can also help lower total cholesterol and increase good cholesterol at the same time. MCT oil has also been known to help reduce C-reactive protein, the marker that increases your risk for developing heart disease. (16)

15) Other benefits of using MCT oil – Aside from these science-backed benefits of using MCT oil, it may also help you with the following:

• Support for your body’s digestion
• It may improve your body’s natural healing and tissue repair.
• Support for your thyroid gland function
• Support for skin health
• Support for bone health.
• It may provide antioxidant protection.

How To Use MCT Oil

MCT oil must be used properly. Since it has a low smoke point, it is not ideal for use in high heat. It should not also be used as a cooking ingredient, especially if you want to enjoy all the benefits that it can provide. Most MCT oil products are colorless and odorless. This is why it can easily be consumed plain. You can add MCT oil in most drinks such as coffee, tea, and even in smoothies.

Most experts recommend that you take 1 – 3 teaspoons of MCT oil per day. But it may all depend on your dietary needs, especially if you want to maintain ketosis. You need to keep in mind that although MCT oil contains fewer calories than LCTs, the oil itself is still calorie-dense. One tablespoon contains 100 calories, and consuming too much of it can easily put you outside of your daily calorie restrictions.

Some MCT oil products also come in powdered form. Powdered MCT oil needs to be mixed in water for proper dilution. They can also be used for hot and cold drinks, and they can be added to yogurt and salad dressings.

When using MCT oil, always start with the lowest dose. See how your digestive system reacts to it and always allow your body to adjust to increasing doses slowly.

Conclusion

MCT oil is a powerful tool for ketosis. Although you do not need to use MCT oil to reach ketosis, opting to use this kind of fat daily is very beneficial for your health and wellness.

First of all, MCT oil in itself can provide you with many benefits. Aside from helping to protect your body from microbes, and from allowing your brain to function correctly, MCT oil can also help you with weight loss. On its own, MCT oil has been known to help increase thermogenesis, increase energy expenditure, reduce fat deposits, and improve athletic performance.

Second, MCT oil and ketosis go hand in hand. By using MCT, your body can easily go into nutritional ketosis in the least amount of time. Being in ketosis also allows you to enjoy all of the benefits that ketones can provide not just for your body but for your brain too. MCT oil is definitely an indispensable tool for anyone who wants to enjoy the benefits of ketosis.

References:

1) Sankararaman S, Sferra TJ. Are We Going Nuts on Coconut Oil?Current nutrition reports. 2018;7(3):107-115. doi:10.1007/s13668-018-0230-5

2) Adda Bjarnadottir, MS, RDN (Ice. What’s the Difference Between MCT Oil and Coconut Oil? Healthline. https://www.healthline.com/nutrition/mct-oil-vs-coconut-oil#keto-diet-benefits. Published November 13, 2019. Accessed April 22, 2020.

3) D C Harvey CJ, Schofield GM, Williden M, McQuillan JA. The Effect of Medium Chain Triglycerides on Time to Nutritional Ketosis and Symptoms of Keto-Induction in Healthy Adults: A Randomised Controlled Clinical Trial.Journal of nutrition and metabolism. 2018;2018:2630565. doi:10.1155/2018/2630565

4) Kinsella R, Maher T, Clegg ME. Coconut oil has less satiating properties than medium chain triglyceride oil.Physiology & behavior. 2017;179:422-426. doi:10.1016/j.physbeh.2017.07.007

5) St-Onge M-P, Mayrsohn B, O’Keeffe M, Kissileff HR, Choudhury AR, Laferrère B. Impact of medium and long chain triglycerides consumption on appetite and food intake in overweight men.European Journal of Clinical Nutrition. 2014;68(10):1134-1140. doi:10.1038/ejcn.2014.145

‌‌6) Wang Y, Liu Z, Han Y, Xu J, Huang W, Li Z. Medium Chain Triglycerides enhances exercise endurance through the increased mitochondrial biogenesis and metabolism. Lu T, ed.PLOS ONE. 2018;13(2):e0191182. doi:10.1371/journal.pone.0191182

7) St-Onge M-P, Jones PJH. Greater rise in fat oxidation with medium-chain triglyceride consumption relative to long-chain triglyceride is associated with lower initial body weight and greater loss of subcutaneous adipose tissue.International journal of obesity and related metabolic disorders : journal of the International Association for the Study of Obesity. 2003;27(12):1565-1571. doi:10.1038/sj.ijo.0802467

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