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
Health & Planet: Animal-based high-protein vs whole plant-based foods.
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.
The fact-based pillars of quality sleep & sleep related habits
At Strength By Fitness, we do not just coach nutrition and fitness, fat loss, performance and strength and all those things.
We work with fostering healthier habits too, and recovery and stress management are part of that, as is sleep.
So here are a few basic pillars that will let us improve your sleep quality and sleep cycle, and the many health metrics that in turn will improve.
At large the evolved primates that are homo sapiens display an almost hostile disdain towards healthy fit habits.
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.
The Health & Mortality Outcome From Kidney Disease With A High-protein Intake.
I have lately seen some health, nutrition & fitness conversations about protein intake and kidney disease. Expressing the good old fable that a healthy high-protein intake will be a bad thing for people with kidney issues.
And especially so the elderly.
But 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.
Edamame Spaghetti Mince Bowl. 100 Grams Of Protein
Welcome to another gluten-free, edamame recipe. This time it´s a delicious bowl of edamame spaghetti and vegan mince.
100 grams of protein, and a satiety range of 66 to 80 makes this a winner.
Edamame Spaghetti Salad. Big Satiety Meal.
Welcome back to a tasty, yet basic and easy-to-make Edamame Spaghetti Salad. This might not sound like it could end up as a protein powerhouse, but hey, it is a Strength By Fitness recipe, so it is, of course, loaded with taste, health and fitness-friendly ingredients, satiety, and protein
Roughly 646 calories and 76 grams of protein, and a satiety range of 66 to 80 with 40+ grams of fiber!
Enjoy.
We appreciate you
so stay healthy & never stop training
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