STYRKA Books, Strength By Fitness Fact-based Book Series.

STYRKA Books, Strength By Fitness Fact-based Book Series.

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.

Comparing SPC, UPF & Protein Levels, Fact-based Outcomes.

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.

BBQ Seitan Salad, Served With Lemons. High SPC & Protein.

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.

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

A Sweet Potato Vegan Mince Dream.

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.

7 days of fasting: Physical performance and metabolic adaptation during exercise in humans.

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.

Our Coaching Packages Online and In-person

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.

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.

Kidney Disease, & High-protein Intake What´s The Health and Mortality Outcome.

Kidney Disease, & High-protein Intake What´s The Health and Mortality Outcome.

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.

Edamame Spaghetti Salad. Big Satiety Meal.

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.

Fat loss with or without exercise. The health and muscle mass outcome.

Fat loss with or without exercise. The health and muscle mass outcome.

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.

The Myth. People become increasingly resistant to strength training as they age

The Myth. People become increasingly resistant to strength training as they age

We are living in a fact-free world where a ton of people tragically assume that as they grow old there is absolutely nothing they can do to maintain better health, and fitness, mobility and body composition relative to their sedentary peers.

This is not true, habits dictate how you age, dive right in and find out how you can enjoy a healthier second half of your life.

The question. How do you best strength-train people above 60 years of age?

The question. How do you best strength-train people above 60 years of age?

This is how you train older clients for vastly better results and health.

In these studies, we see that roughly 12 sets in total per week of resistance training across two separate gym days track incredibly well.

Read on to uncover the secrets of successful strength training for the elderly. Load, rep range, rest and exercise choices, and why that is.