Scaled to Fit

Marko Lindgren
  • 5.0 (2)
  • FITNESS
  • EVERY TWO WEEKS
Scaled to Fit

In the podcast, Marko shares personal fitness challenges and successes. His primary focus is making exercise enjoyable for those over 50, encouraging listeners to take action and adapt workouts to their needs.

  1. 10 HR AGO

    S02E08 - The Unicorn Diet - Build Muscle While Your Fat Takes a Hike

    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 recomposeThe essential roles of protein, carbs, and fats in building muscle and losing fatHow alcohol and high-fructose corn syrup quietly undermine your progressHow 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/ Key Takeaways: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. Sample Meal Plans: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 FoodHigh-fructose corn syrup, energy intake, and appetite regulationConsumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesityHigh-fructose corn syrup causes characteristics of obesity in rats: increased body weight, body fat and triglyceride levels - PMCHigh fructose corn syrup induces metabolic dysregulation and altered dopamine signaling in the absence of obesity - PMCA critical examination of the evidence relating high fructose corn syrup and weight gain -...

    17 min

  2. 24 JUN

    S02E07 - Don’t Run, Just Ruck It

    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 densityThe mental health boost of walking with purpose and a little extra loadWhat to watch out for — and how to avoid injuriesWhat gear you really need to get startedHow 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 GaudreauThe effects of military style ruck marching on lower extremity loading and muscular, physiological and perceived exertion in ROTC cadets - PubMedThe benefits of “rucking” - Seniors TodayWhat is rucking? | Australian SeniorsRucking For Seniors: Full Interview & Personal AdviceRucking For Seniors: Benefits, Safety Tips, Techniques, Gear, And RoutesRucking for SeniorsRucking Safety Tips for SeniorsThe Risks And Rewards Of Rucking For Seniors - RuckingBasics.comWhat is Rucking: The Complete GuideHow I'm Training for a 50-Mile RuckA Deep Dive Into Rucking by Michael Easter – GORUCK Blog ArchiveWhy fitness experts swear by this simple military-inspired exerciseWhat Is Rucking?What Is Rucking & Is It Safe? Benefits, Downsides & How to Do ItRucking: Benefits and Safety TipsCombining Rucking and RunningRuck Training Plan: How to Prepare for Your March | OPEX FitnessRucking Injury Prevention Guide | 10 Common Rucking Injuries to Avoid - RuckingBasics.comCommon Rucking Injuries & Prevention...

    12 min

  3. 10 JUN

    S02E06 - Walk with Me - On a Stroll with Ultra-walker Jyrki Wahlstedt

    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 BachWalking as mindfulness and personal transformationLearning to listen to your body and plan realisticallyWhy there's no universal advice—just trial, error, and adaptationThe 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 | BritannicaJohann Sebastian Bach – A chronologyCamino PrimitivoBorja Golán - WikipediaGeorg Böhm - WikipediaVia Podiensis - WikipediaA History of the Camino de Santiago - Iberian AdventuresThe History of the Camino de Santiago | Wilderness TravelHistory of the Camino de Santiago | Walk the CaminoHistory of the Camino de Santiago | Stories | Notre Dame Magazine | University of Notre DameSt. James' Way pilgrimage routes in GermanyGermany’s Camino trek rivals Spain’s famous pilgrimage—and is a lot less crowdedThe Camino Francés guide: routes, stages, maps and kmCamino Primitivo | GaliwondersThe Camino Primitivo - a 2025 guide &...

    26 min

  4. 27 MAY

    S02E05 - The Sweat Set - Gear Up, Don’t Give Up

    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 enemyMust-have accessories for comfort and safetyDo 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: PronationThe 12 Best Running Shoes of 2025The 4 Best Running Socks of 2025 | Tested & RatedHydration 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 functionalitiesDiscrete 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...

    17 min

  5. 13 MAY

    S02E04 - Working Out on Your Rest Day

    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 breakWhy anti-inflammatories like ibuprofen might slow your recoveryThe role of cooling in improving sleep and recoveryHow to use your morning heart rate to monitor recoveryWhy 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 ExerciseThe effect of caffeine ingestion on delayed onset muscle soreness - PubMedPay 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 correctionStiffness of the iliotibial band and associated muscles in runner’s kneeRunning injury-free : how to prevent, treat, and recover from runner's knee, shin splints, sore feet, and every other ache and painRunner'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 Recoverya...

    18 min

  6. 29 APR

    S02E03 - Starting Makes Half the Win

    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: Consult Your Doctor – Why a quick health check is a smart startProgress Gradually – Start low, go slow, and don’t underestimate the power of walkingListen to Your Body – Know the difference between healthy soreness and signs of overdoing itJoint & Muscle Care – Warm-ups, cool-downs, and cross-training tips for long-term successHydration & Nutrition – Fuel your body before, during, and after your workoutsConsistency 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).a...

    21 min

  7. 15 APR

    S02E02 - Walk with me - The Steps of Delight

    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  Go to podchaser.com/scaledtofit and give us a rating.  #scaledtofit #fitness #grownupfitness #scaling Additional resources are available in the links below. Anita DeFrantz QuoteWalking 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.

    15 min

  8. 1 APR

    S02E01 - Is Walking the Way?

    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 - WikipediaEndorphins: What They Are and How to Boost ThemEndorphins: The brain's natural pain reliever - Harvard HealthNeurobiological effects of physical exercise - Euphoria - WikipediaEndorphins - WikipediaEndocannabinoids - Wikipedia

    12 min
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Trailer

Ratings & Reviews

5
out of 5
2 Ratings

About

In the podcast, Marko shares personal fitness challenges and successes. His primary focus is making exercise enjoyable for those over 50, encouraging listeners to take action and adapt workouts to their needs.

Information

  • Creator
    Marko Lindgren
  • Years Active
    2020 - 2025
  • Episodes
    22
  • Rating
    Clean
  • Copyright
    © Copyright 2020-2025 Huima Production
  • Show Website
    Scaled to Fit

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