Strength By Fitness
STYRKA Books
Welcome to Strength By Fitness fact-based book series “STYRKA”. Volume One, Released 2025, covers the immense benefits of a higher-SPC, high-protein food approach, while also providing enough plant-based recipes to last you an entire life. Coach Mike has also included several chapters that´s zooming in on the science of health, and fitness, and how all of those separate healthy fit habits relates to, and boosts the outcomes of all your other lifestyle habits.
This is the book cover for our first Strength By Fitness book in our fact-based STYRKA book series, “STYRKA Volume One, Plant-based Satiety & Protein”. More than 50 plant-based higher-SPC, High-protein recipes. 110 000+ words, and many illustrations, and photos carve a thrilling blueprint for a vastly healthier, and fitter life with phenomenal adherence.
With STYRKA VOLUME ONE, the first of Strength By Fitness fact-based 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.
In this first, volume one book, you can 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 through a superior food approach that´s focusing on a high-protein, higher-SPC food approach that´s rich in all the nutrients you need for lifelong health and a vibrant life span.
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.
Outside of Strength By Fitness tasty, healthy and nutritionally complete high-protein. higher-SPC recipes, you will also touch base with our fact-based coach ideas and thoughts 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. Even though we are starting with a plant-based book, our fact-based and experience based food approach is diet tribe neutral.
So everyone, no matter food tribe preference is welcome to pick up this plant-based book, or to join us as a all-year-round client.
Even high-fat Keto people, or meat hungry carnivores will benefit from adding some higher SPC foods to their food life. Something which might be hard to comprehend in todays fairy tale based social media climate where people with different food tribe preferences prefer to scream and shout at each other instead of looking at the fact-based real life outcomes, and simply make the small, big pillar adjustments everyone can do to make their own food life even better, without having to break out and away from their diet tribe.
Hägele, F.A., Herpich, C., Koop, J. et al. Short-term effects of high-protein, lower-carbohydrate ultra-processed foods on human energy balance. Nat Metab (2025). https://doi.org/10.1038/s42255-025-01247-4 . This is one of many studies we dive deeper into with our book sTYRKA, Volume One, Plant-based Satiety & Protein.
Higher Satiety ( SPC ) in Play. Some of the many things we will talk about in this book.
The reason for the positive outcomes of a nutritionally rich, high-protein, higher-SPC food approach are simple. When we boost our protein intake, largely from higher SPC whole foods, we achieve a much greater sense of satiety and a higher concentration of nutrients per unit of energy.
This translates to fewer hunger pangs and improved nutritional completeness, with significantly fewer empty calories and a markedly lower total daily energy intake. At the same time as this wil boost many health metrics and let anyone perpetually shed excess body fat, it also supports an increase in lean body mass and, when paired with exercise, delivers a clear boost to performance and recovery.
Even more compelling, the benefits of this higher SPC, high-protein approach do not wane with age, or time. In fact, their relative advantages only, and always, increase over time.
A healthy, high-protein lifestyle is not exclusively for young gym enthusiasts; it is a foundational dietary pillar that everyone should adopt for life. And there are no set points or genetic disadvantages that will render these benefits a moot point over time, or impossible to adhere too.
Facts, and science, and educated nutrition, health, and fitness knowledge, coupled with the decade + spanning experience of coaching full time, and 30+ years of living a healthy fitness life is the foundation of our coaching, and STYRKA books.
Outside of our 7-day food plan, and our many individual recipes, and swap-in meals coach Mike will pepper you with fact-based studies targeting the synergy of food science, fitness, and health while dissecting it all for you in plain English, making use of his educated, fact-based coach wisdom, life experience and knowledge to make it easy to digest and apply the many merits of a high-protein, higher-SPC food approach to your own life-long adventure.
Dumping the low SPC foods. Thoughts on SPC from our book.
In other words, don’t remove whole fruits, berries, and veggies from your food plan. Not even as a misguided carnivore swayed by the confused propaganda regurgitated across social media.
Vegetables, fruits, and berries aren’t toxic just because they contain some carbohydrates or defensive plant-based chemicals. Whole, high-SPC fruits, veggies, and berries aren’t the problem, they’re very much part of the solution, no matter your food tribe preference, to the worldwide issue of unhealthy, low-SPC foods.
Nutrient-dense, whole plant-based foods provide essential micronutrients and fiber with only positive outcomes. This is why incorporating these foods is universally a better choice in a high-protein food plan than only relying on high-protein and high-fat foods for your energy, and nutrients.
Fat is essential, and carbs aren’t – that is correct. So just as you shouldn’t eliminate berries and veggies from your diet, you should never cut fat consumption down to 0%.
You absolutely need the proper amount of daily healthy fats.
In fact, it is entirely possible to enjoy a high-SPC food plan that balances high fat, lower amounts of quality carbs, and high protein. Plenty of people thrive on this approach, especially diabetics.
However, a high-SPC, high-protein food plan with plenty of veggies, berries, and fruit will always be a better long-term choice for your health outcomes than a high-protein food plan devoid of those health promoting plant-based foods.
All those plant-based carbs come with abundant micronutrients and fiber. High-fat foods, such as butter, offer little more than fat-based energy. That said, I am not opposing higher fat intake. You can pursue a high-SPC, high-protein diet with low-carb and higher-fat elements, and many do so successfully. I’m simply pointing out that it is consistently worse for human health over time to consume too much butter and other extremely fat-rich foods compared to a high-protein, higher-SPC diet that´s also rich in veggies and other whole, fiber-rich plant-based foods.
When it comes to carbohydrates, the difference between high-SPC and low-SPC carb-rich foods is monumental.
Get rid of Kellogg’s, Lunchables, candy, alcohol, premade store-bought foods, most restaurant foods, fries, pies, sugar-sweetened beverages, energy-rich ice cream, and even tasty products like mayo, mousse, and baked goods loaded with sugar and non-essential fats. The reason is simple: these foods provide plenty of energy with very few of the nutrients you want and need. They are perfect examples of low-satiety-per-calorie foods, and we do not want them in our lives, regardless of whether they are high in fat, high in carbs, or even worse, both.
High-energy, low-SPC foods are the main drivers of poor lifestyle habits behind the obesity and malnutrition crisis, fueling health-related complications for billions of people worldwide. Even if these foods wouldn’t cause immediate harm on a single-meal basis, they do not contribute positively to better health, fitness, food and lifestyle habits, or body composition.
Worse still, these foods make it far more likely that you will overconsume total food energy. Foods that are low in satiety but high in hedonistic appeal not only fail to provide adequate nutrients, they lead to our modern-day dystopia of billions of obese and overweight, yet nutritionally deficient, individuals. Such hedonistic, low-SPC foods stimulate our appetite and trigger increased hunger, causing us to indulge even more.
Sugar is not cocaine, and one bite of a candy bar, a frozen pizza, a lemon cake, or a cinnamon bun once a week or less won’t turn you into an unhealthy heap of excess body fat or cause horrid health outcomes. However, none of these low-SPC foods with too few nutrients per unit of energy are doing you any favors. Many should banish these foods from their lives altogether, especially if they are in a situation where any dietary detours are unacceptable due to the outcomes it will cause.
This is no different than the alcoholic who cannot casually sip a glass of wine once a month or every Friday and expect to remain perfectly healthy.
“FORMING BETTER HABITS, IS A STEP-BY-STEP PROCESS THAT WILL KEEP YOU COMPANY THROUGH THE REST OF YOUR LIFE”.
Coach Mike, Strength By Fitness
Healthy food choices power your health, and fitness progression, as well as your body composition.
From big pillars to satiety (SPC), Protein, Fiber, cico and aging.
In our first STYRKA book Strength By Fitness covers every aspect you need in order to create a fact-based foundation for lifelong health and fitness progression.
This includes satiety, SPC, CICO, protein synthesis, protein absorption, and how much protein the human body can actually absorb per meal and still elevate your protein synthesis even further, and no it´s not just 20 grams of protein.
Other topics include the relevance of fitness, sleep, and recovery and how all of these individual lifestyle factors coexist in a 24/7 synergetic symbiosis.
The thing with our habits are that good or bad, the continually feed each other, and you to perpetually make your health and fitness progression better or worse.
In this book you will come to understand that regular fitness improves the way your body makes use of the food you eat, and how sleep carries over into your health, fitness, body composition, mood, and health progression.
And vice versa.
We also talk about the need for big pillars no matter if it is food or fitness or both that’s on your mind.
Enjoy.
STYRKA Books
Volume One provides 50+ higher-SPC, high-protein recipes for a lifelong healthy fit food life.
Coach Mike has after two years of careful writing, and editing ended up with more than 100 000 words, covering health improving high protein, higher SPC recipes, and their massive impact on health, habits, and fitness. He also writes about numerous studies, includes his decades spanning coaching experience, and 30 years of experience actually living this healthy high protein fitness life.
A modern health, food, fitness, and science-based book is not complete without beautiful illustrations and photos to inspire and delight its readers. As such more than 100 photos and illustrations have been licensed, produced and meticulously curated for Strength By Fitness first STYRKA book.
Higher SPC & ad libitum eating.
Some of the Study Results You Will Encounter In this Book.
Satiety clearly increased during the two high-protein diet phases we will talk about right now. This led to a much lower sensation of hunger and fewer food cravings for the higher protein food consumption phase. As a result, the total average energy intake decreased by 441 ± 63 kcal per day during the higher protein phase with protein taking up 30-percent of their total daily energy intake.
Do you see that?
A higher-protein, higher-SPC approach directly leads to consuming less energy each day and week, even when people are eating in a supervised, and contolled study environment.
Who could have guessed?
Most importantly, when focusing on the final 12 week long high-protein, ad libitum plan (ad libitum simply means “eat as much as you want”, imagine a free-range brown bear family munching on infinite amounts of healthy high-protein foods and you get the picture ), body weight in the higher 30% protein intake phase decreased by 4.9 ± 0.5 kg and fat mass decreased by 3.7 ± 0.4 kg despite being allowed to eat as much as each participant wanted to.
This decades-old study serves as one of many clearcut studies whom all display just how beneficial and easy the high-protein, higher-SPC approach is, more protein, and a higher SPC, and better nutritional completeness provide better outcomes across the board.
Other Books Our Authors Write
2028AD
A near future space saga, firmly grounded in our present-day reality.
What happens when politics blindly bicker like blind hens, and countries for far too long neglect the planetary breakdown our unsustainable ways are contributing too? Well, that is the outcome that coach Mikes science fiction book series 2028AD take a creative spin with. From Earth to interstellar travel and planetary colonization, AI, environmental breakdown, war, ecological and population collapse, the first 2028AD book has everything, and its all based on our present day reality.
Death Metal Poetry
Poetry meets death metal with a straight blast punch to your face in " Whispers of the World, Volume One".
While this is a new agency, we have 30 years of experience working with the world wide web, website design, and development, media production, photography, video, writing, and crafting brand boosting content, and products across many different industries and countries.
recent articles
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.
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.
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