Strength By Fitness
How do you deal with chronic stress and healthy lifestyle choices?
Welcome to another fact-based article from Strength by Fitness.
Long-term stress harms your health in a major way. But a healthy fact-based lifestyle mitigates a lot of that negative impact.
And just as you can learn to eat healthier foods, and create healthier food, exercise, and lifestyle habits you can also learn how to reduce chronic stress.
Regular exercise and stress.
Regular exercise adds acute stress. But this is a healthy form of stress that’s very beneficial for human health, and unless you exercise on such a high level and volume that it overwhelms your capacity for recovery exercise-related stress lowers the negative impact of long-term, chronic stress.
Food habits and stress.
Healthier high-protein, and nutritionally complete foods actually help your body deal with the negative impact of chronic stress too. And lower quality junk food makes the situation worse.
Long-term stress and overconsumption of foods is a very negative combo for health, fitness, and body composition.
This is a sinister and never-ending two-way cog wheel that feeds itself. Unless you change your lifestyle habits, ranging from food habits to exercise, stress management, sleep, rest and recovery.
stress & obesity
On the one hand, the accumulation of endless surplus body fat harms your health and makes you more exposed to the bad health outcomes of chronic stress while disrupting your body’s natural hormones and ability to handle stress. While on the other hand, chronic stress makes you more likely to overconsume food as well as make less healthy food choices.
Do you need help succesfully changing your lifestyle habits?
We provide coaching, online, and on-location, in-person.
Working beyond a full-time job takes a perpetual stab at your health.
Endlessly working too much is another incredibly negative stress factor. As are bosses and workplaces that demand that you are always available digitally.
Cutting down on always being connected lowers stress. Adopting regular exercise, healthy high-protein food habits and proper quality sleep also helps big time.
The value of rest and recovery that works for you.
As do understanding the value of you time and what makes for a good quality rest and recovery time for you.
Maybe it’s hiking in nature?
Reading a good book?
Or learning how to say no to over-socializing and alcohol?
you time to gym, sex, nature and going offline.
Or, perhaps your preference for a perfect quality rest, and recovery time is a weekly swim or calm alone, or couples time at home is what you need. Gardening? Cooking together, or on your own. Spending time with a pet? Have more mutually enjoyable, hot, and kinky sex?
More gym time? Or perhaps you are one of those that actually overdo the weekly exercise level & volume relative to what your capacity for recovery can currently handle.
Speaking of alcohol.
Many believe that alcohol helps destressing. And it might feel like that.
But alcohol consumption actually makes stress worse for your health. Not to mention that it do not help quality sleep either.
So less alcohol, or better yet, none at all is a much better choice.
Whatever is your thing is a powerful tool for improving health and reducing chronic stress.
Best of all.
Positive lifestyle changes don’t have to be big.
You can start as small as you need it to be, and progress over time and the positive impact over time will still accumulate and drastically lower chronic stress and its negative health outcomes for you.
A positive change that will reverberate across all metrics of health, fitness, quality of life, your health span, and body composition over time.
Do you need help making these impactful, fact-based lifestyle changes as you form better habits across health, fitness, nutrition, and lifestyle that are guaranteed to work for you for the rest of your life?
Get in touch.
Citations.
1. Harvard General Health Article.
Exercising to Relax – Harvard Health Publishing – Harvard Health
2. Pubmed Study.
Role of Physical Activity on Mental Health and Well-Being: A Review – PMC (nih.gov)
3. Pubmed, resilience to stress and fitness.
The impact of physical fitness on resilience to modern life stress and the mediating role of general self-efficacy – PMC (nih.gov)
4. Alcohol and stress.
Influence of stress associated with chronic alcohol exposure on drinking – ScienceDirect
strength by fitness
podcasts
recent articles
BBQ Smashed Potatoes, Beans, Veggies & Mince.
Strength By Fitness smashed BBQ potatoes served with creamy beans, vegan mince, and a plethora of veggies, and thin slices of fruit and mushroom make this an outstanding meal for both weekdays and weekends.
This meal once again delivers on our trademark of higher-SPC, & high-protein, fiber, and rich in micronutrient meals. All while keeping to a lower energy intake per unit of nutrient.
70g of protein, 700 – 800 calories, with a very high SPC score in the range of 66 to 80. If you skip the mayo and olive oil, you might even push this meal into the highest of SPC categories.
Roasted edamame beans with berries & whole fruit.
Strength By Fitness roasted edamame beans with berries & whole fruit. delivers higher-SPC, & a high-protein, fiber, and micronutrient intake for a lower energy per unit of nutrient ratio. This is a great, quick meal at home that’s easy to make or a perfect meal to grab with you for that adventurous hike or outdoor date. 71g of protein, 700 – 800 calories, and a SPC range of 66 to 80.
Homemade Oats & Banana Protein Bars
Strength By Fitness delivers the perfect & healthy homemade protein
bar with this easy-to-make higher-SPC recipe.
Our protein bar exists somewhere between a protein-rich banana bread and fiber-rich oat bar. As such this bar delivers healthy nutrients, higher-SPC, and plenty of protein. There are, as always with our recipes, several main protein sources. 100+ grams of protein and a good SPC range around 50.
High-protein and endurance athletes.
THE HIGH-PROTEIN FOOD APPROACH THAT STRENGTH BY FITNESS HAS BEEN CHAMPIONING AND COACHING FOR THE PAST DECADE.
Our nutritionally rich high-protein, higher-SPC coaching is not just for the elderly, or the obese, and perpetually overweight who need better habits that are possible to adhere to long-term. Neither is it just for the many strength, muscle, and power-focused fitness-loving people, and athletes that regularly show up all year round in the gym no matter their age.
No, on the contrary, the nutritionally rich high-protein approach you see Strength By Fitness talk about, and coach is just as beneficial for endurance-loving athletes and enthusiasts too.
STYRKA Books, Strength By Fitness Fact-based Book Series.
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.
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.
We appreciate you
so stay healthy & never stop training
Contact
Private In-App Messaging is Available For All App + Coaching Clients
Adress
Coaching
Available Online on IOS & Google Play, and In-person.