In this article we take a look at 20 years of high protein, higher SPC studies, comparing one study from 2005 with a secon one from 2025 to see what the combined body of evidence can tell us about the impact of higher SPC, UPF and protein and human outcomes.

IN THIS ARTICLE, COACH MIKE EXAMINES TWO CONTRASTING HIGH-PROTEIN INTAKE STUDIES, ONE FROM 2005 AND ANOTHER FROM 2025. DEMONSTRATING HOW THEY RELATE TO AND ULTIMATELY VALIDATE YOUR HIGH-PROTEIN, HIGHER-SPC LIFESTYLE.

I’ll begin by introducing SPC (satiety per calorie), a modern food metric, and explain its relevance to a study conducted two decades ago. We will after that delve into the impact of ultra-processed foods (UPF) on overall food consumption and compare outcomes between a high-protein UPF intake and a lower-protein UPF intake under ad libitum feeding conditions. This comparison will illuminate how these findings fit into the broader fact-based SPC food approach.

All exercise modalities matter. There is a wide array of cross over benefits, but also unique health and fitness benefits with all forms of exercise. So do them all. New fact-based article from Strength By Fitness, covering health, fitness and body composition outcomes from all forms of exercise and fitness habits. In the image we can see a very fit and toned woman doing a downward dog yoga pose.

All fitness modalities provide a big overlap of benefits & unique health & fitness outcomes. Training across all modalities makes you fitter & healthier. It will not hold you back.
Coach Mike, Strength By Fitness.

Welcome to another fact-based article from Strength By Fitness. today, we are taking a look at the beneficial outcomes of strength training together with aerobic exercise relative to doing just one of them.

Member and client exclusive higher-SPC recipe from Strength By Fitness. This protein and fiber ball recipe is the perfect health and fitness friendly snack. Healthy but indulgent and loaded with nutrients per calorie.

Plant-based Protein & fiber Balls. Rich in nutrition, high in protein, and SPC. Yet indulgent & tasty. Another Strength By Fitness winner that’s exclusive for our paid members & Clients. Sign up today to enjoy our exclusive fact-based articles and recipes.

SPC 66 to 80. Protein 65, healthy fats, carbs & fibers, prep, cook, and store in the freezer.

Our BBQ Seitan, salad served with lemons, provides 114g of Protein, 23g of fiber, and a very high SPC between 80 to 100. That makes this Strength By Fitness highest-ranked plant-based SPC meal. Paid Reader & Client Exclusive Recipe.

Outside of all that protein, and that wickedly high Satiety range, our BBQ Seitan Salad with lemons provides plenty of micronutrients, and a delicious taste sensation, that´s ready to make your senses tingle, and keep you full for hours while boosting your health, fitness, and a waist-friendly body composition.

Healthy Plant-based high SPC, high-protein food items and complete meals from Strength By Fitness for a healthier life and better habits.

On this page, you can browse a curated list of Strength By Fitness highest plant-based satiety range recipes. A high SPC score guarantees you a meal that is nutritionally very rich, with a health and fitness-friendly high-protein profile, plenty of fiber, and micronutrients per unit of energy ( calories ).

In other words, these meals are pretty much as good as it gets when it comes down to creating a healthy food life that will correlate with better food habits, health, and fitness outcomes over time.

Enjoy
Coach Mike & Mida

Strength By Fitness Article. Human Metabolism, Diet, and Exercise. Simplistic SPC Health Guide. In the image a healthy looking woman can be seen enjoying a cup of coffee.

Metabolic health, exercise, and moderate to high SPC foods.

Our health is under siege by a hostile modern lifestyle environment, lackluster, low SPC food choices, and a severe deficit of daily physical activity. Dive into our article to find a high-protein, SPC health guide from Strength By Fitness.

A Strength By Fitness article. Practice what you preach, welcome to a dissection of my own weekly sprint interval session. In the photo a fit, and healthy, happy looking couple can be seen running through nature,

What´s in a sprint interval you might wonder?
The exact answer to that will depend on the context of why you exercise. Is it but 1 tool in a larger fitness plan, is your main livelihood dependent on your sprint performance? Or is it a general health, and fitness thing? Context always matters people. Welcome to my personal sprint-interval session, how I program it, why I do a weekly sprint session, and how it fits into my larger fitness plan.

Strength By Fitness is really disappointed in the Independents poorly informed high protein article.

A high-protein intake, based on current scientific knowledge, and why it is universally good for your health, and body composition, no matter your gender, age, or fitness status And this is why this flawed high-protein article from the Independentend is such a disappointment,

The Strength By Fitness, Potato Delight, Lentils Wrap. 65g of protein per meal

This is a tasty protein rich, potato lentil wrap dream. As delightfully yummy as it is health & fitness-friendly. Providing you with the best of both worlds.

In this plant-based wrap meal, you will find deliciously fried potatoes chopped up in small cubes, spices, protein-rich lentils, and vegan mince. Our wrap also provides tomatoes, lettuce, green, yellow, and red peppers, unsweetened vegan yogurt, some mushrooms, and garlic.

65g of Protein per meal makes it a protein powerhouse, but I would recommend you double up on the ingredients if you want to serve it as dinner for two. SPC 66 to 80.
In this plant-based wrap meal, you will find deliciously fried potatoes chopped up in small cubes, spices, protein-rich lentils, and vegan mince. Our wrap also provides tomatoes, lettuce, green, yellow, and red peppers, unsweetened vegan yogurt, some mushrooms, and garlic.

65g of Protein per meal makes it a protein powerhouse, but I would still recommend you double up on the ingredients if you want to serve it as dinner for two.

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