strength by fitness
podcast
About this podcast episode
Our conversational podcasts are based on our own coaching, long-form articles, and podcasts but narrated by Notebooklm to provide an easy conversational summary of our longer content.
It is in other words a convenient, and entertaining way to consume our denser, fact-based content.
The use of Notebooklms conversational AI for these shorter podcasts does not change the fact-based value and correctness of our content & coaching, but it is a conversation about our own coaching, and content so Notebooklm sometimes make small mistakes.
Notebooklms AI narrators are doing their own thing with our fact-based coaching & content, under the supervision of my input, so when I notice a small mistake, or I feel that they are slightly off in their conversation I try to highlight that in the video, or edit it away.
So please enjoy our high-quality conversational podcasts as exactly that, someone else discussing the fact-based things, and content we coach, do, publish, and talk about, but keep in mind that both humans and AI interpret things in their own way.
In this episode, we are covering older age & fitness.
The increased need for more protein as we humans get older, the incredible benefit of a high-protein approach together with strength training for the elderly, not just for strength and muscle mass, but better health outcomes, mobility and a much richer health span.
So buckle up, and enjoy.
Cited studies & articles
Articles used for this podcast.
1. Strength train above 60 years of age.
2. Crossroads of explosive strength, mobility and muscle mass.
3. Protein and Resistance training progression. 1.6+g/kg/day.
Studies: Protein et al, from health, to hypertrophy, strength, and aging. Nutritional deficits.
1. https://ajcn.nutrition.org/article/S0002-9165(23)66282-3/pdf
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8116875/?s=09
3. https://onlinelibrary.wiley.com/doi/10.1111/obr.12131?s=09
4. https://pubmed.ncbi.nlm.nih.gov/37630702/?s=09
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8468854/
6. https://pubmed.ncbi.nlm.nih.gov/38674813/?s=09
7. https://linkinghub.elsevier.com/retrieve/pii/S0002916524004726?s=09
8. https://www.frontiersin.org/articles/10.3389/fnut.2024.1397090/abstract?s=09
9. Global Food Deficit in billions of people, Lancet study.
recent articles
High-protein and endurance athletes.
THE HIGH-PROTEIN FOOD APPROACH THAT STRENGTH BY FITNESS HAS BEEN CHAMPIONING AND COACHING FOR THE PAST DECADE
with 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.
All Fitness Modalities Matter As They Provide Unique Benefits.
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.
Plant-based Protein Balls. Health & Fitness Friendly High-protein, SPC snack.
Plant-based Protein Balls. Rich in nutrition, high in protein and SPC. Yet indulgent & tasty. Another Strength By Fitness winner.
SPC 55, Protein 65, healthy fats & fibers, prep, cook, and store in the freezer.
BBQ Seitan Salad, Served With Lemons. High SPC & Protein.
Our BBQ Seitan, salad served with lemons provide 114g Protein, SPC 81 to 100. That makes this Strength By Fitness highest ranked plant-based SPC meal.
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, ready to make your senses tingle, and keep you full for hours while boosting your health, and fitness, and a waste friendly body composition.
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so stay healthy & never stop training
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