Elite performers often overlook one of the most potent psychological tools available - genuine gratitude.

Not the superficial "I should be grateful" kind, but a deep appreciation for the opportunity to pursue excellence.

Here's what the research shows: Gratitude doesn't just improve wellbeing - it enhances our ability to handle pressure.

When you're truly grateful for the chance to compete or perform, your brain actually processes stress differently. Instead of seeing pressure as a threat, you're more likely to view it as a challenge to embrace.

Try this: Before your next big performance, take 30 seconds to appreciate the journey that brought you here. The early mornings, the countless reps, the setbacks that made you stronger - they're all part of your story. This simple shift helps activate what psychologists call a "challenge mindset" rather than a threat response. You can also write these down to return to at any moment.

Remember, pressure is a privilege. Being grateful for it changes everything.

If you want to learn more about mental performance, check out Momentum Labs and subscribe to their newsletter.

How to use wind to your advantage

Wind is one of those sneaky factors that can completely shift your pickleball strategy. Some players find it annoying or challenging. But new research from Simon Frazer University shows why you should see wind as an opportunity.

When playing against the wind, prioritize:

• Drives: The ball gets to the opponent faster because of the steeper downward trajectory at the end of the flight, giving your opponent less time to react.

• Drop Shots: The wind pushes the ball down, making your drops more precise and harder to return without giving away a pop-up.

When playing with the wind, prioritize:

• Smashes: A trailing wind gives extra power to overhead shots, making them nearly impossible for your opponent to return.

• Long Drives: On longer shots, the ball maintains speed and travels faster to the backcourt, keeping baseline players on their toes.

Bottom Line: Playing against the wind gives you a strategic advantage for short exchanges, but playing into the wind gives you an advantage on longer shots and smashes. Next time you hit the courts on a blustery day, let the wind work in your favor!

Protein or Carbs Post-Workout? The Answer You’ve Been Waiting For

In this week’s podcast, I dive into cutting-edge research that finally settles the debate: what's the best post-workout nutrition for dieters who want to preserve muscle? Whether you're hitting a caloric deficit or simply trying to optimize recovery, this episode delivers the science-backed strategies you need.

Here’s a glimpse of what you'll learn:

• The ultimate nutrient combo to prevent muscle loss while dieting.

• Why your usual post-workout shake might not be doing its job.

• A surprising supplement stack designed for max muscle preservation.

• How caloric deficits really affect muscle building and recovery.

• The truth about carbs during weight loss phases.

If you’ve ever felt like your hard-earned muscle vanishes during diet phases, this episode is packed with actionable insights to help you stop the cycle.

Click below to listen to the full episode and level up your post-workout game.

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