STYRKA Books, Strength By Fitness Fact-based Book Series.

STYRKA Books, Strength By Fitness Fact-based Book Series.

by | Mar 31, 2025 | Coaching Wisdom, Books, Exercise Science, Lifestyle, Nutritional Science, Psychology

In STYRKA VOLUME ONE, the first of Strength By Fitness fact-based series of books we are inviting you to a realm of healthy food plans and recipes, fitness facts, health science, sleep, recovery, endurance, strength, habits, and more.

Look forward to a complete approach to plant-based eating with a clear focus on maximizing and improving health, aging, and fitness progression over time. This book is delivered with a complete 7-day food plan and a wide library of swap-in meals so you can create a lifelong food adventure with nothing more than this book as your foundation.

Coach Mike further explains the ins and outs of a nutritionally complete high-protein, higher-SPC food approach, no matter diet tribe preference.,

You will also touch base with our fact-based big pillar coaching ideas across fitness, recovery, health, habits, sleep, and nutrition, and many cited studies to back it all up.

In short, STYRKA Volume One provides you with all the tools you need to create vastly better health and fitness progression, food and lifestyle habits, and the body composition and athletic capacity that you strive to achieve.

Comparing SPC, UPF & Protein Levels, Fact-based Outcomes.

Comparing SPC, UPF & Protein Levels, Fact-based Outcomes.

by | 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.

Top Ranked Plant-Based SPC Meals From Strength By Fitness.

Top Ranked Plant-Based SPC Meals From Strength By Fitness.

by | Feb 21, 2025 | Plant-Based, All Recipes, Coaching Wisdom, Curated SPC Meals, Healthy Fats, Lower Carb, Nutritional Science, SPC

On this page you can enjoy a curated list of Strength By Fitness highest plant-based satiety range, in short SPC, meals, and ranked individual food items. All meals listed on this page are nutritionally rich, and versatile, very high-protein & at the top of the SPC range for healthy, nutritionally rich plant-based meals.

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

Enjoy
Coach Mike

7 days of fasting: Physical performance and metabolic adaptation during exercise in humans.

7 days of fasting: Physical performance and metabolic adaptation during exercise in humans.

by | 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.

Kidney Disease, & High-protein Intake What´s The Health and Mortality Outcome.

Kidney Disease, & High-protein Intake What´s The Health and Mortality Outcome.

by | 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.

Fat loss with or without exercise. The health and muscle mass outcome.

Fat loss with or without exercise. The health and muscle mass outcome.

by | 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.

The Myth. People become increasingly resistant to strength training as they age

The Myth. People become increasingly resistant to strength training as they age

by | 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.

Nutritional Coaching + Sustainability. This is why they need to go hand in hand.

Nutritional Coaching + Sustainability. This is why they need to go hand in hand.

by | Aug 10, 2024 | Coaching Wisdom, Lifestyle, Nutritional Science

Think of Earth as an almost closed-off circular system with a finite capacity to handle pollution, natural resource drain, loss, and imbalances.

Now take roughly 9 billion humans and add our environmental impact together, and you are left with the mathematical reason why sustainability matters.

Case A.

Beef requires roughly 20 times more land than nuts, and 35 times more than grains to produce the same amount of edible protein.

Let us talk about Creatine.

Let us talk about Creatine.

by | Jul 14, 2024 | Nutritional Science

The fact-based impact of Creatine Monohydrate on our health, fitness, well-being, and aging process. From strength, and intense gym, and sports capacity to cognitive function, the impact of Creatine supplementation is well-researched and understood and the case for daily, lifelong Creatine supplementation continues to increase.