Sundried: Your Guide to Fitness & Nutrition

What actually constitutes a "High Protein" diet? It’s not just about eating more meat; it’s about strategic optimization. In this episode of Engineering a High-Protein Diet, we provide the operational blueprint for integrating elevated protein consumption into a demanding schedule.
We strip away the marketing fluff to look at the hard numbers. From the biological gold standard of eggs to the efficiency of modern functional foods like protein-fortified Weetabix and legume pastas, we reveal what you should actually be putting in your shopping basket.
Key takeaways include:
The Banana Myth: Why you’d need to eat 25 bananas to hit your protein targets.
Meal Architecture: How to use "Anchor Foods" to hit 30g of protein per meal.
The Supplement Buffer: When to use whey isolate and how to navigate the world of protein shakes.
Budget vs. Premium: Strategies for every budget, from tinned tuna to grass-fed beef.
Get the full breakdown and food data charts: https://www.sundried.com/blogs/protein/high-protein-diet 

Are you exercising, or are you training? There is a critical distinction. For the Executive Athlete, physical activity is not about burning calories; it is about engineering work capacity.
In this episode, we dismantle the long-held reliance on steady-state cardio. We analyse the physiological architecture of Metabolic Conditioning (MetCon) and explain why it offers a superior return on investment for your time and biology.
We cover the "Long Game" of human performance, including:
The Energy Continuum: Moving beyond the binary of strength vs. cardio.
The Physiological Dividend: Understanding EPOC and hormonal optimisation rather than just "sweating."
Strategic Programming: How to utilise AMRAPs, EMOMs, and intervals to build a machine that performs efficiently over decades, not just seasons.
Stop guessing. Start executing a biological strategy.
Read the full comprehensive report here: https://www.sundried.com/blogs/training-evolved/why-metabolic-conditioning-outperforms-cardio
 

For the executive athlete, physical capacity is a primary asset. Maintaining this asset requires moving beyond generalized effort and into precise biological strategy.
Reliance on whole-food protein sources presents a logistical bottleneck: digestion latency. In the context of high performance and long-term resilience, this latency is suboptimal.
In this episode, we conduct a performance audit on the strategic deployment of isolated amino acids. We analyze the kinetic advantage they offer—bypassing digestive overhead to deliver critical components within 30 minutes. We dissect the distinctions between EAAs and BCAAs, the critical role of the Leucine Threshold in overcoming anabolic resistance (common in the 40+ operator), and the protocols for mitigating central fatigue during prolonged operational durations.
This discussion provides the framework for engineering structural integrity and ensuring long-term operational readiness.
For the complete analysis and detailed deployment protocols, access the full technical brief here: https://www.sundried.com/blogs/nutrition/optimising-performance-with-amino-acid-strategy 

Modern convenience is an asset depreciation accelerator. As the "Executive Athlete," your goal is not fleeting fitness, but long-term structural integrity. In this episode, we audit the practice of Rucking (loaded carrying). We move past the hype to analyse the physiological ROI—from osteogenic loading (bone density) to superior metabolic efficiency compared to running. We break down the top 10 operational tips to integrate this evolutionary protocol into your weekly routine without disrupting your schedule. Pain is data; ensure you are interpreting it correctly.
Read the full protocol: https://www.sundried.com/blogs/training-evolved/loaded-carrying-aka-rucking-top-10-tips

The days of boring training miles are officially over. In this episode, we dive into the Q4 2025 and Q1 2026 release schedules to uncover the massive vibe shift hitting the running world: the rise of the "Super Trainer."
We break down the tech trickling down from elite Olympians to your daily 5k, including the "illegal" 58mm stack heights that World Athletics banned for pros (but not for you). From the podium-dominating Nike Alphafly 4 to the rule-breaking Puma Fast-RB, we cover the gear that will define your next PB.
In this episode:
Adidas Evo SL: Why this is the game changer we’ve been waiting for.
New Balance 1080v15: Goodbye fresh foam, hello "Infinion."
The Rule Breakers: A look at the Puma Fast-RB and its ludicrous 58mm heel stack.
Buyer’s Guide: Do you need a 2mm drop (UA Velociti) or a 12mm drop (Brooks Adrenaline)?
Read the full breakdown here: https://www.sundried.com/blogs/reviews/2026-running-shoe-preview-the-new-tech-that-will-make-you-faster

You are currently managing a high-value asset: your body. But like any complex portfolio, the market conditions change as you age. Strategies that yielded high returns in your twenties—the "accumulation phase"—often lead to stagnation in your forties.
In this episode, we dive deep into The Protein Deficit. We break down why the cost of doing business (maintaining lean muscle) has increased due to 'anabolic resistance' and why the standard recommended intake is a bankruptcy plan for the aging athlete.
We discuss the operational manual for the 2.0 g/kg protein threshold, including:
The Landscape: Understanding the shift from a biological "bull market" to an inflationary environment.
The Audit: Why you need 170g+ of protein, and how to solve the "Caloric Conundrum."
Structural Assets: How to use "High-Yield Bonds" (White Fish) vs. "Hybrid Assets" (Eggs) to engineer your diet.
Logistics: The importance of the "Leucine Threshold" and timing your intake to avoid catabolism.
This isn't just a fitness discussion; it is an ROI analysis of your nutrition.
🔗 Read the full strategy and execute the protocol here: https://www.sundried.com/blogs/protein/the-protein-deficit
🧠 Test Your Knowledge: Think you know your protein metrics? Take our Quick Quiz inside the blog post to see if you are operating at a deficit or a surplus.

You know why you need 2.0 grams of protein per kilogram of body weight. Now, we teach you how to eat it without spending your entire day chewing.
This episode acts as the implementation phase for the Executive Athlete. We cover supply chain requirements, the "Muscle Scramble" breakfast, and how to utilize liquid egg whites and casein to hit your numbers efficiently. It is time to stop dieting and start fueling for capacity.
Use our Protein Calculator and Tracker Tool here: https://www.sundried.com/blogs/training-evolved/how-to-hit-your-protein-target
 

This is not a conversation about aesthetics. It is a strategic analysis of a biological liability.
For the high-performing male aged 40+, the accumulation of abdominal mass is not merely a decline in appearance; it is a metabolic insurgency. In this operational briefing, we reject the superficial metrics of the wellness industry in favour of a rigorous, mechanistic dissection of Visceral Adipose Tissue (VAT).
We treat the body as a high-value asset, analysing the hormonal feedback loops that drive the "Executive Paunch" and the engineering protocols required to reverse it. We cover the decline of anabolic dividends (testosterone), the rising overhead of stress (cortisol), and the tactical interventions—from nutritional engineering to specific load management—required to secure longevity.
In this episode, we cover:
The Anatomy of the Enemy: Why Visceral Fat is an active endocrine organ, not just passive storage.
The Alcohol Blockade: Understanding the "acetate bottleneck" that pauses lipid oxidation.
The Hormonal Battlefield: How belly fat chemically castrates the aging male by converting testosterone to estrogen.
Tactical Protocols: The specific roles of Zone 2 conditioning, Norwegian 4x4 intervals, and heavy resistance training.
Measurement: Why your BMI is a failed metric and the specific numbers you need to track.
Read the Full Dossier: For the complete written analysis, including the detailed training matrix and nutritional protocols, access the full report here: The War on Visceral Fat – Full Strategic Analysis
Next Step: If you are ready to move from "motivation" to "biological strategy," subscribe and review. Execute the protocol.

You have reached a critical juncture. If you are a male between 40 and 55, you are operating on a biological system that has shifted. You possess high agency and significant professional demands, but you are likely carrying a body that can no longer tolerate the blunt-force trauma of the volume-based training you did in your twenties.
In this episode, we break down the Strategic Veteran’s Protocol. This is not a concession to age; it is an adaptation for lethality and longevity. We move from the "shotgun approach" of youth to the sniper-like precision of the mid-life executive.
We cover:
The Physiological Battlefield: Understanding the "Sarcopenic Cliff" and how to engineer testosterone naturally.
Minimum Effective Dose (MED): Why 90-minute gym sessions are killing your gains, and why intensity beats volume.
The Recovery Architecture: Why sleep is your new PED and how alcohol acts as a chemical saboteur.
Tactical Solutions: Specific training schedules for the busy executive, from the "2+1 Protocol" to the "Bio-Hacker" approach.
Key Takeaways:
Date the heavy weights, marry the recovery: You grow when you rest.
Zone 2 is money in the bank: The compounding returns of low-intensity cardio.
Consistency > Intensity: A mediocre workout done consistently beats a heroic workout done sporadically.
Stop punishing your body and start engineering it.
Read the full operating manual here: https://www.sundried.com/blogs/training-evolved/smarter-not-softer
 

Don't Let Your Holiday Undo Your Hard Work!
Dreaming of sun, sand, and relaxation? We get it. But what about your fitness goals? The holiday season often presents a unique challenge: balancing the desire to unwind with the dedication to your training routine. Will a short break derail your progress? How much fitness do you actually lose, and how quickly can you regain it?
At Sundried, we believe your holiday should enhance, not hinder, your well-being. That's why we've put together an evidence-based guide to help you navigate fitness on holiday. We'll demystify the impact of short breaks, offering practical strategies to maintain your gains and ensure efficient recovery.
Forget the guilt and the "all or nothing" mindset. Our comprehensive report, available on the Sundried blog, dives into the science of "detraining," explaining what happens to your body when you take a break from exercise. You'll discover how quickly different fitness components decline (and how resilient muscle strength truly is!). More importantly, we reveal the remarkable power of muscle memory, showing you just how fast you can bounce back to your previous fitness levels.
Whether you're planning a complete rest or looking to integrate some active exploration, our guide provides actionable tips. Learn about flexible movement plans, creative activity integration, and "minimal effort" strategies to keep you moving. We also cover crucial aspects like the importance of tendon elasticity when returning to training, helping you avoid injury and maximize your comeback.
Ready to make informed decisions that support your overall well-being during your vacation?
Dive deeper and get all the insights by reading our full guide: https://www.sundried.com/blogs/training/holiday-fitness-maintain-gains-recover-like-a-pro