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

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#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 &...

You don’t need fancy equipment to start walking — just a good pair of shoes and clothes that keep you comfortable. However, as your walks become longer and more frequent (or you consider running), some gear choices do matter.

In this episode, we break down the essentials, nice-to-haves, and total wastes of money when it comes to walking and running gear. From finding the right shoes (hello, gait analysis!) to avoiding blisters, bad socks, and tight toe boxes, we break down what you actually need and how to choose gear that works for you, not just what influencers promote.

What you’ll learn:

• How to pick the right shoes (and why pronation matters)
• Why your socks might be your worst enemy
• Must-have accessories for comfort and safety
• Do you really need a sports watch? The truth about tracking

We also dig into how sports watches are changing the way we exercise, and why measurable activities like walking and running are on the rise — data lovers, this one’s for you.

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.

• ScienceDirect: Pronation
• The 12 Best Running Shoes of 2025
• The 4 Best Running Socks of 2025 | Tested & Rated
• Hydration Basics - Hydration plays an important role in your comfort and performance while hiking, biking, skiing, running and climbing. In this series, we cover everything from how much to drink to how to treat water in the backcountry.
• Effects of Output Quality and Result Demonstrability on the Perceived Usefulness of GPS Sports Watches from the Perspective of Industry 4.0 - The perceived usefulness of sports watches increases with better data quality and ease of interpreting results, which in turn positively affects users' intention to use them regularly.
• Living by the numbers: understanding the “quantification effect”
• Who uses running apps and sports watches? Determinants and consumer profiles of event runners’ usage of running-related smartphone applications and sports watches - Sports watches are more commonly used by experienced and highly involved runners, whereas beginners tend to use mobile apps. This suggests that sport selection may align with the user’s comfort and familiarity with device functionalities
• Discrete Chaotic Fuzzy Neural Network (DC-FNN) Based Smart Watch Embedded Devices for Sports and Health Monitoring - Smartwatches with advanced physiological monitoring (e.g., heart rate, step count) help athletes track performance and detect potential health risks, promoting more effective training and injury prevention.
• Reliability and validity of ten consumer activity trackers...

In this episode, we unpack the often-overlooked but crucial component of any training plan: recovery. Starting with a Finnish saying, "There's still time to rest in the grave," we explore how this mindset can hinder rather than help long-term progress. From the science of muscle memory and rest-enhanced performance to practical strategies like active recovery and the game-changing role of sleep, this episode is your deep dive into why less can sometimes be more.

We also cover:

• The surprising results of a triathlete’s 3-month training break
• Why anti-inflammatories like ibuprofen might slow your recovery
• The role of cooling in improving sleep and recovery
• How to use your morning heart rate to monitor recovery
• Why even a week off won’t derail your fitness progress

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.

• Gaining more from doing less?
• Caffeine Attenuates Delayed-Onset Muscle Pain and Force Loss Following Eccentric Exercise
• The effect of caffeine ingestion on delayed onset muscle soreness - PubMed
• Pay Attention to the Pes Anserine in Knee Osteoarthritis - Pes anserine syndrome or bursitis is a clinical condition marked by tenderness 2–3 inches below the knee. It's often caused by overuse or poor alignment and affects the sartorius tendon and/or pes anserine bursa. Treatment may include NSAIDs, corticosteroid injections, and physical therapy.
• Traumatic musculotendinous injuries of the knee - Sartorius muscle strains can result from traumatic or overuse injuries, particularly due to its superficial and biarticular (crossing both hip and knee joints) nature. It is especially susceptible to strain injuries and best visualized using MRI, which distinguishes between muscle contusion, strain, or tendon avulsion.
• Pes Anserine Tendinopathy - Pes anserine tendinopathy often involves the sartorius, gracilis, and semitendinosus tendons at their common insertion on the medial knee. It typically results from repetitive stress, poor biomechanics, and inflammation, especially in runners and athletes. Treatment includes rest, physical therapy, and posture correction
• Stiffness of the iliotibial band and associated muscles in runner’s knee
• Running injury-free : how to prevent, treat, and recover from runner's knee, shin splints, sore feet, and every other ache and pain
• Runner's Knee: What Is It and How Effective Is Conservative Management?
• Sleeping for One Week on a Temperature-Controlled Mattress Cover Improves Sleep and Cardiovascular Recovery

In this inspiring episode, we explore the journey of restarting a cardio routine after a long break, especially when you're over 50. Think of it like tuning up a classic instrument: the memory is there, but finding the rhythm again takes time, care, and patience.

Host Marko shares a personal and relatable story of how walking became the unexpected yet perfect path back to physical activity. With honesty, humor, and insight, this episode explores six practical steps for anyone looking to ease back into an active lifestyle:

1. Consult Your Doctor – Why a quick health check is a smart start
2. Progress Gradually – Start low, go slow, and don’t underestimate the power of walking
3. Listen to Your Body – Know the difference between healthy soreness and signs of overdoing it
4. Joint & Muscle Care – Warm-ups, cool-downs, and cross-training tips for long-term success
5. Hydration & Nutrition – Fuel your body before, during, and after your workouts
6. Consistency Over Intensity – Why doing “just enough” regularly beats going all-in sporadically

We also explore how to prevent and manage DOMS (Delayed Onset Muscle Soreness), the power of SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals, and why finding joy in the process is your best fitness companion.

Whether you're returning to movement after years or simply looking for a motivational nudge, this episode is for you. Your body will thank you, and your future self will, too.

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.

• Vibration Therapy in Management of Delayed Onset Muscle Soreness (DOMS) - Vibration therapy may also be beneficial for reducing muscle soreness and improving mobility (Veqar & Imtiyaz, 2014).
• Effect of Therapeutic Treatment on Delayed Onset Muscle Soreness (DOMS) - Studies suggest that warm whirlpool therapy and foam rolling may help reduce muscle soreness, while NSAIDs should be used cautiously due to potential side effects (La Shier, 2015).
• Effects of Electrotherapy on Delayed Onset Muscle Soreness (DOMS) - Electrotherapy techniques like Transcutaneous Electrical Nerve Stimulation (TENS) and Micro-Current Electrical Therapy (MET) have shown promise in reducing pain and improving recovery (Hosseinian, 2021).
• The Effectiveness of Physiotherapeutic Interventions in the Management of Delayed Onset Muscle Soreness - A systematic review reported that massage and light concentric exercise were more effective than no treatment, while static stretching, cryotherapy, and acupuncture were not strongly supported (O'Connor & Hurley, 2003).
• Delayed Onset Muscle Soreness (DOMS): Management Update - A review highlighted that light exercise, nutrition (protein, amino acids), and natural supplements like ginger and tart cherry juice may help manage DOMS (Kancherla, 2023).

The episode discusses the benefits of walking, noting its evolution from a daily to a weekly practice. It highlights the risks of overexertion, emphasizing the need for rest days and electrolyte replenishment to prevent fatigue.

Marko revised the daily step goal from 10,000 to 8,000, advocating for realistic targets. He presents walking as both meditation and exercise, enhanced through bodyweight exercises, rucking, and short sprints.

The key takeaway is that walking is a simple, accessible activity. Starting small, exploring new routes, and adding challenges can improve fitness. The episode encourages listeners to enjoy walking at their own pace and provides practical tips for tracking their progress.

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

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#scaledtofit #fitness #grownupfitness #scaling

Additional resources are available in the links below.

• Anita DeFrantz Quote
• Walking for Exercise - The Nutrition Source - Cardiovascular Health: Walking improves blood circulation and lowers blood pressure, reducing the risk of heart disease. Weight Management: Walking helps burn calories, aiding in weight loss and preventing obesity.
• 5 surprising benefits of walking - Harvard Health - Bone and Joint Health: Walking strengthens bones, eases joint pain, and reduces the risk of osteoporosis and arthritis.
• How walking benefits the brain - Mental Well-being: Walking boosts mood, reduces stress, and improves cognitive function. It is also linked to better memory and lower depression risks.
• Walking - Wikipedia - Longevity: Walking at least 2,337 steps daily reduces the risk of dying from cardiovascular diseases, and 3,967 steps daily lowers the risk of dying from any cause.

Marko shares his journey from being a sports hater to discovering the joy of walking. He emphasizes the importance of scaling exercise for those over 50 and the euphoric feelings associated with physical activity, particularly through endorphins and endocannabinoids. He encourages listeners to start exercising, even if it's just a walk around the block.

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.

• Runner's high - Wikipedia
• Endorphins: What They Are and How to Boost Them
• Endorphins: The brain's natural pain reliever - Harvard Health
• Neurobiological effects of physical exercise - Euphoria - Wikipedia
• Endorphins - Wikipedia
• Endocannabinoids - Wikipedia