strength by fitness
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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
Top Ranked Plant-Based SPC Meals From Strength By Fitness.
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
Human Metabolism, Diet, and Exercise. Simplistic SPC Health Guide.
Metabolic health, exercise, and moderate to high SPC foods.
Our health is under siege by a hostile modern lifestyle environment, lackluster, low SPC food choices, and a severe deficit of daily physical activity. Dive into our article to find a high-protein, SPC health guide from Strength By Fitness.
Let us talk about my own weekly sprint interval session.
What´s in a sprint interval you might wonder?
The exact answer to that will depend on the context of why you exercise. Is it but 1 tool in a larger fitness plan, is your main livelihood dependent on your sprint performance? Or is it a general health, and fitness thing? Context always matters people. Welcome to my personal sprint-interval session, how I program it, why I do a weekly sprint session, and how it fits into my larger fitness plan.
This was a disappointing protein article from the Independent.
A high-protein intake, based on current scientific knowledge, and why it is universally good for your health, and body composition, no matter your gender, age, or fitness status And this is why this flawed high-protein article from the Independentend is such a disappointment,
Protein Rich Potato Delight, Lentils Wrap. 65g of Protein.
This is a tasty protein rich, potato lentil wrap dream. As delightfully yummy as it is health & fitness-friendly. Providing you with the best of both worlds.
In this plant-based wrap meal, you will find deliciously fried potatoes chopped up in small cubes, spices, protein-rich lentils, and vegan mince. Our wrap also provides tomatoes, lettuce, green, yellow, and red peppers, unsweetened vegan yogurt, some mushrooms, and garlic.
65g of Protein per meal makes it a protein powerhouse, but I would recommend you double up on the ingredients if you want to serve it as dinner for two. SPC 66 to 80.
In this plant-based wrap meal, you will find deliciously fried potatoes chopped up in small cubes, spices, protein-rich lentils, and vegan mince. Our wrap also provides tomatoes, lettuce, green, yellow, and red peppers, unsweetened vegan yogurt, some mushrooms, and garlic.
65g of Protein per meal makes it a protein powerhouse, but I would still recommend you double up on the ingredients if you want to serve it as dinner for two.
A Sweet Potato Vegan Mince Dream.
This is one of the most SPC-filling, high-protein meals we have ever created here at Strength By Fitness. Stuffed full of taste, richness, texture, nutrition, satiety, yum, and protein. Keep in mind that with 130+ grams of protein, this meal is big enough for 2 servings, for most people.
SPC 66 to 80.
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