What’s your goal? Lose fat? Build muscle? Or maybe both?

In this episode, I delve into the science and strategy behind body recomposition – the process of simultaneously losing fat and gaining muscle. It’s not about perfection or punishment, but about getting the basics right and sticking with them.

• Why “eat less, move more” isn’t enough when your goal is to recompose
• The essential roles of protein, carbs, and fats in building muscle and losing fat
• How alcohol and high-fructose corn syrup quietly undermine your progress
• How to find the calorie “sweet spot” for simultaneous fat loss and muscle gain

You'll also hear the inspiring transformation story of James Rice, who lost nearly 70 kg, won a national body transformation championship, and wrote the book Transform Yourself.

https://www.100poundwar.com/

• Macronutrients matter – protein repairs, carbs fuel, fats support hormones.
• Calories count, but so does how and what you eat.
• Alcohol and HFCS: enjoyable? Maybe. Helpful for goals? Definitely not.
• Transformation is a long walk, not a sprint—one step, one meal, one habit at a time.

https://www.seasonhealth.com/blog/7-day-meal-plan-for-muscle-gain

https://levelupyourmeals.com/blogs/7-day-meal-plan-for-building-muscles

https://www.berrystreet.co/blog/meal-plan-for-building-muscle-and-losing-fat-for-women

https://www.berrystreet.co/blog/meal-prep-for-muscle-gain

https://liezljayne.com/spring-meal-prep-16-high-protein-meals-in-1-hour/

Please send us feedback by email to feedback@scaledto.fit

Go to podchaser.com/scaledtofit and give us a rating.

#scaledtofit #fitness #grownupfitness #scaling

Additional resources are available in the links below.

• Effects of high fructose corn syrup on intestinal microbiota structure and obesity in mice | npj Science of Food
• High-fructose corn syrup, energy intake, and appetite regulation
• Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity
• High-fructose corn syrup causes characteristics of obesity in rats: increased body weight, body fat and triglyceride levels - PMC
• High fructose corn syrup induces metabolic dysregulation and altered dopamine signaling in the absence of obesity - PMC
• A critical examination of the evidence relating high fructose corn syrup and weight gain -...

What do you call it when you carry weight in a backpack, walk around, and return home... all without any real destination? It’s called rucking, and it’s a surprisingly effective, military-inspired fitness practice that’s catching on with everyone from elite athletes to everyday adventurers.

In this episode, we unpack:

• The history and basics of rucking (yes, Romans did it too!)
• Why it builds strength, cardio capacity, and bone density
• The mental health boost of walking with purpose and a little extra load
• What to watch out for — and how to avoid injuries
• What gear you really need to get started
• How to fit rucking into your weekly fitness routine

Whether you’re walking the dog or training like a tactical pro, rucking is a simple, scalable, and joint-friendly way to level up your health.

Please send us feedback by email to feedback@scaledto.fit

Go to podchaser.com/scaledtofit and give us a rating.

#scaledtofit #fitness #grownupfitness #scaling

Additional resources are available in the links below.

• Rucking for Women Over 40 – Steph Gaudreau
• The effects of military style ruck marching on lower extremity loading and muscular, physiological and perceived exertion in ROTC cadets - PubMed
• The benefits of “rucking” - Seniors Today
• What is rucking? | Australian Seniors
• Rucking For Seniors: Full Interview & Personal Advice
• Rucking For Seniors: Benefits, Safety Tips, Techniques, Gear, And Routes
• Rucking for Seniors
• Rucking Safety Tips for Seniors
• The Risks And Rewards Of Rucking For Seniors - RuckingBasics.com
• What is Rucking: The Complete Guide
• How I'm Training for a 50-Mile Ruck
• A Deep Dive Into Rucking by Michael Easter – GORUCK Blog Archive
• Why fitness experts swear by this simple military-inspired exercise
• What Is Rucking?
• What Is Rucking & Is It Safe? Benefits, Downsides & How to Do It
• Rucking: Benefits and Safety Tips
• Combining Rucking and Running
• Ruck Training Plan: How to Prepare for Your March | OPEX Fitness
• Rucking Injury Prevention Guide | 10 Common Rucking Injuries to Avoid - RuckingBasics.com
• Common Rucking Injuries & Prevention...

I take my microphone out for a walk with Jyrki Wahlstedt, a long-distance walking enthusiast whose idea of a stroll is anything but ordinary. We talk about ultra-walking, pilgrimage routes across Europe, and what compels someone to walk hundreds, even thousands, of kilometers.

Jyrki shares stories from the Camino Primitivo in Spain and the Jakobswege routes in Germany, detailing the challenges, history, and deeply personal moments he’s encountered on foot. From blisters and barefoot prep to cathedral organs and chance conversations, this episode explores how walking long distances becomes more than just physical movement: it becomes a journey through culture, memory, and self-reflection.

We also dive into the rich history of the Camino de Santiago, how it connects walkers across time and place, and what kind of mindset and gear it takes to go the distance.

We talk about:

• How Jyrki’s 300 km+ walks began (spoiler: Tolkien and a squash tournament were involved)
• Highlights from Germany and Spain: towns, people, and Bach
• Walking as mindfulness and personal transformation
• Learning to listen to your body and plan realistically
• Why there's no universal advice—just trial, error, and adaptation
• The fascinating history of the Camino de Santiago

“Don’t do nothing. Do something, and scale it back.” — Or in Jyrki’s case, scale it way up.

Weekly Challenge:

Pack a few books in your backpack and head out for a long walk. As you stroll, imagine yourself tracing the ancient pilgrimage routes through Spain. What might you discover on the way?

Please send us feedback by email to feedback@scaledto.fit

Go to podchaser.com/scaledtofit and give us a rating.

#scaledtofit #fitness #grownupfitness #scaling

Additional resources are available in the links below.

• Johann Sebastian Bach | Biography, Music, Death, & Facts | Britannica
• Johann Sebastian Bach – A chronology
• Camino Primitivo
• Borja Golán - Wikipedia
• Georg Böhm - Wikipedia
• Via Podiensis - Wikipedia
• A History of the Camino de Santiago - Iberian Adventures
• The History of the Camino de Santiago | Wilderness Travel
• History of the Camino de Santiago | Walk the Camino
• History of the Camino de Santiago | Stories | Notre Dame Magazine | University of Notre Dame
• St. James' Way pilgrimage routes in Germany
• Germany’s Camino trek rivals Spain’s famous pilgrimage—and is a lot less crowded
• The Camino Francés guide: routes, stages, maps and km
• Camino Primitivo | Galiwonders
• The Camino Primitivo - a 2025 guide &...