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
Homemade Blueberry Bread, Higher-SPC, High-Protein, Bread Recipe No 2
Homemade Blueberry Bread. A High-SPC, high-protein bread from Strength By Fitness that´s nutritionally rich and loaded with taste and delight. SPC 51 to 65.
Homemade, High-protein, Higher-SPC Bread, Recipe No1.
Welcome to our first of many nutritionally rich, higher-protein, higher-SPC breads that are rich in nutrients per unit of energy. In our first SPC-bread recipe, we are going with a traditional, but very protein, micronutrient, and fiber-rich banana bread.
Fiber Rich Berry Dream Smoothie No1. Higher-SPC, High-Protein.
Strength By Fitness delivers our first higher-SPC, nutritionally rich, high-protein berry dream smoothie, equipped with fibers and healthy fats in a low-carb package.
And it delivers successfully on this tasty, nutritious meal while sticking to a lower energy per nutrient ratio of roughly 12.
72g of protein, 800 – 900 calories, with a very high SPC score in the range of 66 to 80. Never let anyone steamroll you with the lazy expression, never drink your nutrients because this smoothie delivers on all the right food metrics, with none of the baggage.
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.
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