by MikeandMida | Oct 2, 2025 | Coaching Wisdom, Exercise Science, Strength Training
Fitter kids rapidly become healthier kids.
These fitter and healthier kids eventually go on to become much fitter and healthier adults with a higher quality of life, better physical capacity, work performance, cognitive health, and ageing trajectories.
Assuming they maintained their healthier habits and weekly fitness routine as adults.
Ergo, as adults, we need to promote and enable regular sports and health-friendly habits in food, exercise, and daily physical activity for all kids around the world.
by MikeandMida | Sep 12, 2025 | Coaching Wisdom, Exercise Science, Lifestyle, Strength Training
Strength By Fitness Why is it a slight health & fitness problem, relatively speaking, that the world has fallen in love with making hypertrophy the be-all end-all of strength training? Well that is what we will talk about in todays fact-based Strength By Fitness...
by MikeandMida | Aug 20, 2025 | Plant-Based, All Recipes, Fiber Rich, SPC
Who doesn’t enjoy a tasty, nutritionally rich pepper fritter meal served with crunchy, protein-filled nuggets? Well, that is exactly what Strength By Fitness is handing out with this nutritionally rich, high-protein, higher-SPC soy nugget, pepper fritter recipe.
As always, with our many meals, this one is absolutely packed with health-promoting nutrients per unit of energy.
Enjoy.
Mike & Mida
by MikeandMida | May 28, 2025 | Plant-Based, Coaching Wisdom, Fiber Rich, Healthy Fats, Lifestyle, Lower Carb, Nature, Nutritional Science, Omnivore, Psychology, SPC
What you eat matters for both your health and the continued state of our planet. Welcome to Strength By Fitness deep dive on the way our nutritionally complete, higher-SPC food habits & coaching create a healthier, fitter you while also strengthening our planet.
by MikeandMida | May 15, 2025 | Plant-Based, Coaching Wisdom, Exercise Science, Lifestyle, Nutritional Science, Omnivore, SPC
Protein synthesis & its role in hypertrophy is, first of all, not the be-all, end-all of higher protein intake benefits.
So neither 1.6 nor 2.0g/kg/day represents a hard stop with no additional benefits from a higher protein intake. The reason why some people can claim that 1.6 is all that’s needed depends on how complete you want the conversation to be. But, when they make that claim, they are always, and only, talking about healthy, younger omnivores, and they are only looking at protein synthesis and hypertrophy. Seemingly doing so because they are convinced that human health, nutrition, and fitness never, ever go beyond these two things, and that everyone happens to be young, and an omnivore.
This is based on an incomplete understanding, or at least a limited perspective, on food, health, aging, and fitness.
by MikeandMida | Apr 3, 2025 | Coaching Wisdom, Exercise Science, Nutritional Science, SPC
THE HIGH-PROTEIN FOOD APPROACH THAT STRENGTH BY FITNESS HAS BEEN CHAMPIONING AND COACHING FOR THE PAST DECADE.
Our nutritionally rich high-protein, higher-SPC coaching is not just for the elderly, or the obese, and perpetually overweight who need better habits that are possible to adhere to long-term. Neither is it just for the many strength, muscle, and power-focused fitness-loving people, and athletes that regularly show up all year round in the gym no matter their age.
No, on the contrary, the nutritionally rich high-protein approach you see Strength By Fitness talk about, and coach is just as beneficial for endurance-loving athletes and enthusiasts too.
by MikeandMida | Mar 31, 2025 | Coaching Wisdom, Books, Exercise Science, Lifestyle, Nutritional Science, Psychology
In STYRKA VOLUME ONE, the first of Strength By Fitness fact-based series of 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.
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. 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.
Coach Mike further explains the ins and outs of a nutritionally complete high-protein, higher-SPC food approach, no matter diet tribe preference.,
You will also touch base with our fact-based big pillar coaching ideas across fitness, recovery, health, habits, sleep, and nutrition, 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.
by MikeandMida | Mar 17, 2025 | Coaching Wisdom, Lifestyle, Nutritional Science, Omnivore, Plant-Based, SPC
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.
by MikeandMida | Mar 8, 2025 | Plant-Based, All Recipes, Healthy Fats, Members & Clients Only, SPC
Plant-based Protein & fiber Balls. Rich in nutrition, high in protein, and SPC. Yet indulgent & tasty. Another Strength By Fitness winner that's exclusive for our paid members & Clients. Sign up today to enjoy our exclusive fact-based articles and recipes.
SPC 66 to 80. Protein 65, healthy fats, carbs & fibers, prep, cook, and store in the freezer.
by MikeandMida | Feb 21, 2025 | Plant-Based, All Recipes, Coaching Wisdom, Curated SPC Meals, Fiber Rich, Healthy Fats, Lower Carb, Nutritional Science, SPC
On this page, you can browse a curated list of Strength By Fitness highest plant-based satiety range recipes. A high SPC score guarantees you a meal that is nutritionally very rich, with a health and fitness-friendly high-protein profile, plenty of fiber, and micronutrients per unit of energy ( calories ).
In other words, these meals are pretty much as good as it gets when it comes down to creating a healthy food life that will correlate with better food habits, health, and fitness outcomes over time.
Enjoy
Coach Mike & Mida
by MikeandMida | Feb 19, 2025 | SPC, Coaching Wisdom, Exercise Science, Lifestyle, Nutritional Science, Psychology
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.
by MikeandMida | Feb 1, 2025 | Coaching Wisdom, Lifestyle, Nutritional Science, Omnivore, Plant-Based
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,
by MikeandMida | Jan 8, 2025 | Coaching Wisdom, Exercise Science, Lifestyle, Nutritional Science
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.
by MikeandMida | Jan 1, 2025 | Coaching
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, coupled together with our unlimited online coaching approach, providing the best possible hybrid coaching solution in the world.
by MikeandMida | Dec 29, 2024 | Coaching Wisdom, Exercise Science, Lifestyle, Nutritional Science, Omnivore, Plant-Based, Podcast
In this conversational podcast Strength By Fitness covers the big fact-based pillars of vastly better strength, and health outcomes for people above 60 years-of-age.
by MikeandMida | Dec 18, 2024 | Plant-Based, Coaching Wisdom, Lifestyle, Nature, Nutritional Science, Omnivore
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.
by MikeandMida | Dec 16, 2024 | Coaching Wisdom, Lifestyle, Psychology
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.
by MikeandMida | Dec 9, 2024 | Coaching Wisdom, Lifestyle, Omnivore, Plant-Based, Psychology
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.
by MikeandMida | Dec 6, 2024 | Coaching Wisdom, Lifestyle, Nutritional Science
Many health, nutrition & fitness conversations about protein intake and kidney disease express the good old fable that a healthy high-protein intake is bad for people with kidney issues.
And especially so the elderly.
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.
by MikeandMida | Nov 29, 2024 | Coaching Wisdom, Exercise Science, Lifestyle, Nutritional Science
Never be afraid of lifting weights as a woman or man who is currently out of shape, less fit, obese, or if you simply are a person with some excess fat to lose.
When you change your food habits in order to achieve a healthy amount of fat loss you will also lose some lean mass, including skeletal muscle mass, bone mass and organ mass. Welcome to a new article and study.
