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
Training to failure or not? And what type of progression will it drive?
Should you train to failure or not?
Humans are complex, our health, and fitness capacity are driven by facts and science as well as our ongoing habits. So this question demands a more complex matrix of considerations and recommendations than the black and white answers widely touted. Dive in to find out.
The Original Breakfast Bowl. Oatmeal + seeds, soy milk, pea protein powder.
The Original Breakfast Bowl. Oatmeal + seeds, soy milk, pea protein powder.
Study ingredient volume and adapt future servings with a personally tailored SPC score that provides you with the protein and nutrient-to-energy ratio that you need.
From our first Strength By Fitness Food Book STYRKA, Volume One.
7 days of fasting: Physical performance and metabolic adaptation during exercise in humans.
In this 7-day long study, 13 participants in total, fasted for seven consecutive days while still exercising.
As you can expect they lost fat mass.
But they lost more than three times as much lean mass as actual fat mass. This should come as no surprise to fact-based, educated personal trainers, and nutritional coaches but it is well worth pointing out how much better a high-protein, highly satiated fat loss cut is for your health, fitness, and body composition outcomes.
Fact-based Strength Training, and Rep Execution. Strict versus Bigger Movements.
Exercising strict enough not to get injured is the way to train. But in that intersection of strict enough, what do people lose by doing it too strict, and isolated, and can you gain anything by allowing a bigger movement that recruits more muscles in the entire muscle chain?
Our Coaching Packages Online and In-person
Strength By Fitness provides unlimited human-led online coaching for 12 months for a very affordable 900€ one-time payment.
In-person coaching is available too at 120€ per session and as an affordable 800€ per month all-year-round subscription with 2 to 4 sessions per week.
Podcast. Fat Loss With Or Without Exercise.
What happens when you cut fat through dietary changes only ( or GLP-1 ) versus what happens when you make the same food changes together with regular weekly exercise?
That is the topic for today’s conversational podcast and our article.
TLDR: Fat loss + strength training had by far the best outcomes in this study with a lot lower levels of muscle mass loss. Which will, over time result in better health outcomes too.
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so stay healthy & never stop training
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