The Original Breakfast Bowl. Oatmeal + seeds, soy milk, pea protein powder.
Study ingredient volume and adapt future servings with a personally tailored SPC score that provides you with the protein and nutrient-to-energy ratio that you need.
From our first Strength By Fitness Food Book STYRKA, Volume One.
In this 7-day long study, 13 participants in total, fasted for seven consecutive days while still exercising.
As you can expect they lost fat mass.
But they lost more than three times as much lean mass as actual fat mass. This should come as no surprise to fact-based, educated personal trainers, and nutritional coaches but it is well worth pointing out how much better a high-protein, highly satiated fat loss cut is for your health, fitness, and body composition outcomes.
Exercising strict enough not to get injured is the way to train. But in that intersection of strict enough, what do people lose by doing it too strict, and isolated, and can you gain anything by allowing a bigger movement that recruits more muscles in the entire muscle chain?
Strength By Fitness provides unlimited human-led online coaching for 12 months for a very affordable 900€ one-time payment.
In-person coaching is available too at 120€ per session and as an affordable 800€ per month all-year-round subscription with 2 to 4 sessions per week.
What happens when you cut fat through dietary changes only ( or GLP-1 ) versus what happens when you make the same food changes together with regular weekly exercise?
That is the topic for today’s conversational podcast and our article.
TLDR: Fat loss + strength training had by far the best outcomes in this study with a lot lower levels of muscle mass loss. Which will, over time result in better health outcomes too.
In this conversational podcast Strength By Fitness covers the big fact-based pillars of vastly better strength, and health outcomes for people above 60 years-of-age.
A tasty Swedish vegan meatball dish of wonders and yum. This is a slightly different approach to the other vegan meatballs we published in our first plant-based food & recipes book.
48g Protein, 27g fiber, 99g carbs, no added sugar. Satiety range 51 to 65.
Our tasty nuts, peppers, and pasta salad are meant to be served cold. It is made complete with summer fresh tomatoes and roasted peppers, but feel free to use any of your favorite veggies because they will work just as well.
This salad delivers a whopping 227 grams of protein and almost 200 grams of fiber!!.
The real issue with animal-based high-protein food choices is not about your individual health, nor is nutritional deficits. Assuming that you are in fact eating a healthy, nutritionally complete high-protein, high-satiety diet.
The issue is the planetary impact and indirect harm to all human beings.
At Strength By Fitness, we do not just coach nutrition and fitness, fat loss, performance and strength and all those things.
We work with fostering healthier habits too, and recovery and stress management are part of that, as is sleep.
So here are a few basic pillars that will let us improve your sleep quality and sleep cycle, and the many health metrics that in turn will improve.
As evolved, educated, teachable, and acutely intelligent as the human species are, we are also, just as primal as every other animal species that still roam this planet.
The primal driver of pack mentality is why omnivores are seen as more socially acceptable than plant-based people.
Many health, nutrition & fitness conversations about protein intake and kidney disease express the good old fable that a healthy high-protein intake is bad for people with kidney issues.
And especially so the elderly.
This is for most people a fable, based on a small grain of truth. Welcome to another fact-based deep dive from Strength By Fitness.
Gluten-free, edamame pasta with vegan mince. 100 grams of protein, and a satiety range of 66 to 80 makes this a winner.
1 or 2 servings.
Welcome back to a tasty, yet basic and easy-to-make Edamame Spaghetti Salad. This might not sound like it could end up as a protein powerhouse, but hey, it is a Strength By Fitness recipe, so it is, of course, loaded with taste, health and fitness-friendly ingredients, satiety, and protein
Roughly 646 calories and 76 grams of protein, and a satiety range of 66 to 80 with 40+ grams of fiber!
Enjoy.
Time for our second high-protein pancake recipe. We bumped the protein content to 90 grams without increasing total energy by much at all. SPC 51 to 65, 700 to 800 calories, and 28 grams of fiber.
Enjoy the meal and stay healthy fit, and let us know which pancake recipe tastes better.
Never be afraid of lifting weights as a woman or man who is currently out of shape, less fit, obese, or if you simply are a person with some excess fat to lose.
When you change your food habits in order to achieve a healthy amount of fat loss you will also lose some lean mass, including skeletal muscle mass, bone mass and organ mass. Welcome to a new article and study.
A plant-based Casserole with 70 grams of protein & 117 grams of whole plant-based carbohydrates. Boom, this is one tasty and healthy casserole. Pro tip for Thanksgiving day, eat this and not the popular junk food, marshmallowized poor health outcome version.
Nothing fancy going on here, just another high-protein oat bowl, loaded with health-promoting fiber, protein, healthy, plant-based micronutrients, fats, and quality carbs. 53 Grams of protein in total, and 658 calories.
10 plant-based crunchy chocolate cookies. Rich in taste, and micronutrients while providing that unholy crunchy cookie experience.
Each cookie comes loaded with about 6.2 grams of protein, roughly 61 calories and a rich amount of micronutrients.
We are living in a fact-free world where a ton of people tragically assume that as they grow old there is absolutely nothing they can do to maintain better health, and fitness, mobility and body composition relative to their sedentary peers.
This is not true, habits dictate how you age, dive right in and find out how you can enjoy a healthier second half of your life.