Mar 17, 2025 | Coaching Wisdom, Lifestyle, Nutritional Science, Omnivore, Plant-Based, SPC
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.
Mar 9, 2025 | Coaching Wisdom, Exercise Science, Lifestyle, Psychology
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.
Feb 21, 2025 | Plant-Based, All Recipes, Coaching Wisdom, Curated SPC Meals, Fiber Rich, Healthy Fats, Lower Carb, Nutritional Science, SPC
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
Feb 19, 2025 | SPC, Coaching Wisdom, Exercise Science, Lifestyle, Nutritional Science, Psychology
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.
Feb 12, 2025 | Coaching Wisdom, Exercise Science, Lifestyle
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.
Feb 1, 2025 | Coaching Wisdom, Lifestyle, Nutritional Science, Omnivore, Plant-Based
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,
Jan 19, 2025 | Coaching Wisdom, Exercise Science, Lifestyle
Should you train to failure or not?
Humans are complex, our health, and fitness capacity are driven by facts and science as well as our ongoing habits. So this question demands a more complex matrix of considerations and recommendations than the black and white answers widely touted. Dive in to find out.
Jan 8, 2025 | Coaching Wisdom, Exercise Science, Lifestyle, Nutritional Science
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.
Jan 2, 2025 | Coaching Wisdom, Exercise Science, Lifestyle
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?
Dec 29, 2024 | Coaching Wisdom, Exercise Science, Lifestyle, Nutritional Science, Omnivore, Plant-Based, Podcast
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.
Dec 18, 2024 | Plant-Based, Coaching Wisdom, Lifestyle, Nature, Nutritional Science, Omnivore
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.
Dec 16, 2024 | Coaching Wisdom, Lifestyle, Members & Clients Only, Psychology, Quality Sleep
At Strength By Fitness, we do not just coach nutrition, fitness, fat loss, performance, endurance, health, and strength, and all those things. We work with fostering healthier habits, too, and sleep, recovery, and stress management are part of that.
So here are a few basic pillars that will let you improve your sleep quality and sleep cycle, and the many health metrics that, in turn, will improve.
Dec 9, 2024 | Coaching Wisdom, Lifestyle, Omnivore, Plant-Based, Psychology
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.
Dec 6, 2024 | Coaching Wisdom, Lifestyle, Nutritional Science
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.
Nov 29, 2024 | Coaching Wisdom, Exercise Science, Lifestyle, Nutritional Science
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.
Nov 23, 2024 | Coaching Wisdom, Exercise Science, Lifestyle, Nutritional Science
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.
Nov 17, 2024 | Coaching Wisdom, Exercise Science, Lifestyle
Today we we will take a look at over 150,000 completed marathons from 120,000 runners, so there´s no lack of data points in this article.
All data was from the final 16 weeks preceding the 151,813 marathons that were completed successfully by 119,452 runners.
Nov 16, 2024 | Coaching Wisdom, Lifestyle
Mike Tyson vs Paul was, as most had expected, not a great boxing match.
But the value of the entertainment is not the purpose of this article. What I want to say is that Mike Tyson impressed me, and more importantly he should inspire countless of people around the world.
Now, why did Tyson impress me?
Nov 8, 2024 | Coaching Wisdom, Exercise Science, Lifestyle
This is how you train older clients for vastly better results and health.
In these studies, we see that roughly 12 sets in total per week of resistance training across two separate gym days track incredibly well.
Read on to uncover the secrets of successful strength training for the elderly. Load, rep range, rest and exercise choices, and why that is.
Nov 7, 2024 | Coaching Wisdom, Exercise Science, Lifestyle
Welcome to another Strength By Fitness article, today today we will talk about the crossroad of body mass, muscle fibers, strength, speed, agility and explosive power and how its all connected.
In short, this article will explore how you should train to become stronger, faster, and more explosive as an athlete and person.
This comes into play when your total mass is already too big for your relative strength to successfully power even faster, and more explosive movement.
Coach Mike, Strength By Fitness
