The Power of Protein


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Protein is critical to good health. Here’s why:

  • Protein is critical in building muscles, repairing tissue and making enzymes, hormones and other chemicals in the body. Almost half of the protein we consume every day is used to make enzymes for the purpose of digestion.
  • Protein is necessary for the body to produce new cells and transport nutrients to those cells.
  • Protein enables brain cells to communicate to each other.
  • Consuming the right amount of protein can help you lose weight – 100 calories or more each day.

Plant-based protein is the best source as animal foods have been found to increase rates of cancer. So, how much protein do you need to consume every day? About 50-90 grams, depending on your weight and level of activity. A simple formula to determine your individual protein needs is as follows:

  1. Divide your weight in pounds by 2.2. This converts pounds to kilograms.
  2. Multiply this kilogram # by between .08 to 1.8. .08 if you are a couch potato and 1.8 if you are a professional athlete. If you exercise regularly (4 days a week, 30 minutes each day) 1.0 to 1.2 is a good # to use.

Example, I am 190 pounds. 190 / 2.2 = 86.36 x 1.0 = 86 grams of protein I would need to consume each day.

Your body can’t absorb more than 30 grams of protein at one meal, so the key is to consume protein throughout the day in order to maximize its absorption.

Eating healthy must become a daily habit. Turning new behaviors into habits requires three things:

  1. Awareness
  2. Repetition and
  3. Tracking

Being aware of those behaviors that improve your health and your life is always the starting point. Once you decide to engage in a new good habit, the key to sticking to that habit is to track it for at least two months. Tracking creates individual accountability and will keep you engaged in the behavior until it becomes a habit. Habits, on average, take about 66 days to form. Make a habit of being aware how much protein you consume every day and then track it for 66 days.

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Thomas C. Corley About Thomas C. Corley

Tom Corley understands the difference between being rich and poor: at age nine, his family went from being multi-millionaires to broke in just one night, due to a catastrophic fire that destroyed his Dad's thriving business. For fourteen years they struggled with poverty. There were eleven in Tom's family, and they lived in constant fear of losing their home.

Driven by the desire to unlock the secrets to success and failure, Tom spent five years studying the daily activities of 233 rich people and 128 poor people. He discovered there was an immense difference between the habits of the rich and the poor. During his research he identified over 300 daily activities that separated the “haves” from the “have nots.” Tom decided to write a book to share what he learned. That book, Rich Habits: The Daily Success Habits of Wealthy Individuals (1st Edition), went on to become an Amazon Bestseller in the United States forty times over a three year period. To give you some perspective, in order to be a true Amazon Bestseller in the United States, where you actually receive a specific Bestseller designation from Amazon, you need to be in the top 100 of all books sold by Amazon in the United States in a given day. Rich Habits did that for nearly thirty straight days, rising as high as #7, eclipsing such Bestselling authors such as Stephen Covey, Robert Kiyosaki and J.K. Rowlings. Imagine that - an unknown, first-time, self-published author selling more books than J.K. Rowlings!

Tom now travels the world, sharing his Rich Habits and motivating audiences at industry conferences, corporate events, universities, multi-level marketing group events, and global sales organizations’ presentations and finance conferences. He has even spoken on the same stage with famous entrepreneurs and personal development experts, such as Sir Richard Branson, Robin Sharma, Dr. Daniel Amen, and many others.

Tom has shared his insights on various national and international network, cable, and Internet television programs such as CBS Evening News, NBC News, Yahoo Financially Fit,, India TV, Australia, and a host of others. He has been interviewed on many prestigious nationally syndicated radio shows, including the Dave Ramsey Show, Marketplace Money, and WABC.

Tom has been featured in numerous print magazines—such as Money magazine, Inc. Magazine, SUCCESS Magazine, Entrepreneur magazine, Fast Company magazine, More magazine, Epoca Magazine (Brazil’s largest weekly) and Kiplinger’s Personal Finance magazine—and various online publications, including USA Today, CNN, MSN Money,,, and the Huffington Post. Tom is a frequent contributor to Business Insider,, and a few other media outlets.

National publicity has garnered international media attention for Tom and his Rich Habits research spanning 23 countries. Broadcast media, online publications, and television throughout Asia, the South Pacific, Europe, the United Kingdom, and Central and South America have shared his powerful message.

In an effort to help parents, grandparents, teachers and adults become success mentors to the younger generation, Tom released his second book, Rich Kids: How to Raise Our Children to be Happy and Successful in Life in 2014. This book was the self-help category winner of the 2015 New York Book Festival and Runner-up in the prestigious 2015 Writer’s Digest Self-Published Book Awards Contest. In 2016 Tom released his third book, Change Your Habits, Change Your Life. This book provides the latest science on habit change as well as more of Tom's unique research on the specific habits that helped transform 177 ordinary individuals into self-made millionaires.

Besides being an author, Tom is also a CPA, CFP, and hold a master’s degree in taxation. As president of Cerefice and Company, CPAs, Tom heads one of the premier financial firms in New Jersey.
Phone Number: 732-382-3800 Ext. 103.
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