Strength Changes Everything

Are you sure you’re measuring your fitness the right way? If you had doubts about BMI, protein intake, or whether certain workouts are truly safe, this episode clears it all up. Today’s episode is a Q&A episode. Amy Hudson and Dr. James Fisher answer your questions across four different topics. They cover smarter ways to track progress, how much protein your body actually needs, the safety of strength training with osteoporosis, and why slow-motion training delivers powerful results. Tune in to learn how to track your success more effectively, fuel your body the right way, and train smarter for long-term strength and health. Question 1: What Metrics Should We Track for Exercising Success? Why BMI isn’t the best measure of success. Dr. Fisher explains that BMI is just height and weight—it doesn’t account for muscle mass. That’s why a “high” BMI might actually mean you’re stronger and healthier, not overweight. Dr. Fisher emphasizes that real progress comes from strength training, eating whole foods, and daily movement. When you focus on what you can control, the number on the scale becomes less important. Dr. Fisher reveals how bioelectrical impedance analysis goes beyond weight to measure fat mass and lean muscle. This gives a far clearer picture of your health than BMI or a simple scale ever could. Question 2: How Much Protein Do You Really Need? Why protein isn’t as risky as many think. Dr. Fisher explains that even at high intakes, there’s no solid evidence linking protein to kidney damage. The old warnings about bodybuilders “ruining their kidneys” simply don’t hold up. How protein works with strength training. Without resistance training, extra protein won’t build muscle. Dr. Fisher makes it clear that strength training is the real driver of growth—protein just fuels the process. Learn the smartest way to eat for strength. Amy and Dr. Fisher highlight the importance of whole proteins with essential amino acids.  When combined with consistent strength training, this creates the perfect formula for building strength and function. Question 3: Is the Exercise Coach Workout Safe for Osteoporosis? Dr. Fisher explains that whether it’s a dumbbell, a grocery bag, or a machine, your muscles only know they’re working. That means resistance is resistance—what matters is how it’s applied. How Exercise Coach makes workouts safer. Amy and Dr. Fisher describe how their exobotic machines control range of motion, eliminate the risk of dropped weights, and are supervised at all times. This creates one of the safest environments possible for anyone with osteopenia or osteoporosis. Learn the science behind the machines. Dr. Fisher reveals how isokinetic, computer-controlled movements keep every rep slow, consistent, and joint-friendly. That precision protects your bones while still pushing your muscles to adapt and grow. Question 4: What Is the Science of Slow-Motion Training? Why explosive movements fall short. Dr. Fisher explains that moving too quickly shifts the load to momentum instead of muscle. That not only reduces effectiveness but also increases the risk of injury. How slow motion maximizes muscle use. By removing momentum, every second of the movement keeps tension on the muscle. This creates a deeper, safer, and more effective workout. Amy shares the true benefit of slowing down. With slow-motion training, you don’t just get better results—you also reduce stress on your joints. That means you can build strength while protecting your long-term health.     Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com     This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

If you had to put a number on your happiness, energy, and overall well-being—what score would you give your life right now? In this episode, Amy Hudson and Dr. James Fisher dig into the science of quality of life—how researchers actually measure it, and why it’s about so much more than health stats or fitness levels. They reveal why building physical strength often leads to emotional freedom and how strength training improves mental health, social connection, and vitality. Tune in to learn how training your body can completely reshape the way you feel about your life. Amy shares her definition of quality of life. She looks beyond just physical health and considers energy, mood, and daily worries. The big question is: Am I happy—and could I be happier? Dr. Fisher explains how quality of life is measured. He breaks it down with short-form surveys like the SF-12 and SF-36 that ask people to rate their health on a simple scale from excellent to poor. The point is not the specific symptom—but your overall sense of well-being. Understand the broader meaning of quality of life. Dr. Fisher reveals it’s not only about physical health or ability to work—it’s also about mood, social connection, and everyday experiences.  Dr. Fisher shares: “How often during the past month have you felt so down in the dumps that nothing could cheer you up?” It’s a reminder that emotional health is central to quality of life. Amy and Dr. Fisher discuss how resistance training impacts your quality of life.  A 2019 systematic review of 16 studies showed that strength training consistently improved health-related quality of life in older adults. The benefits weren’t just physical metrics like cholesterol—they were about how people felt. Learn how resistance training changes perception. Participants filled out quality-of-life surveys before and after strength training interventions, and the results showed mental health, energy, and outlook improving. Dr. Fisher reveals how training affects mental and social well-being. Resistance training boosted emotional control, mental health, social function, and vitality scores.  According to Amy, people who engage in strength training don’t just get stronger—they become more energized, more social, and more alive. Understand the concept of emotional role function.  Amy and Dr. Fisher unpack how it reflects control over emotions and the ability to bounce back when life feels tough. Strength training plays a role in building this resilience. Dr. Fisher shares his personal perspective. When he strength trains, it’s a way to release stress, burn off anger, and reset emotionally. It’s not just exercise—it’s therapy for the mind. Amy explains how we experience the world depends on both our emotional and physical states. Strength training is a tool that improves both—leading to a richer, more positive quality of life. Amy and Dr. Fisher agree that resistance training can help us regulate emotions and reclaim a sense of freedom.  While we can’t control everything that happens to us, we can control how we respond.     Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com     This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

What if you could keep your joints strong and pain-free for decades—without endless cardio or risky workouts? Amy Hudson and Dr. James Fisher continue their series on the benefits of strength training, breaking down the connection between osteoarthritis and strength training. They reveal how targeted strength work can reduce joint stress, slow degeneration, and even improve quality of life. Tune in to learn how strength training can protect your joints and keep you moving pain-free. Dr. Fisher starts by explaining what osteoarthritis really is--a degenerative joint disease where cartilage and bone break down over time.  That damage triggers pain, stiffness, and reduced mobility, often creating a vicious cycle where inactivity leads to weight gain, and extra weight adds even more stress to already struggling joints. Dr. Fisher highlights that every case is personal. No two people with osteoarthritis have the same symptoms, challenges, or lifestyle impact.  How to reduce your risk before it starts. Dr. Fisher points out that obesity is one of the strongest risk factors for knee osteoarthritis—and losing weight can dramatically lower that risk. Dr. Fisher explains how building muscle around the knee stabilizes it, making injuries less likely. Preventing that initial injury can mean delaying, or even avoiding, the onset of osteoarthritis. According to Dr. Fisher, strength training offloads the joints. By strengthening the muscles, you shift the workload from the skeletal system to the muscular system. This means less wear and tear on your joints and more support for pain-free movement. Amy and Dr. Fisher agree—our bodies aren’t meant to carry all the load on our skeletons. Skipping strength training leaves your joints taking on more stress than they should.  Dr. Fisher reveals research showing resistance exercise works. Studies confirm it can decrease pain, improve joint mechanics, and restore physical function. It’s a proven way to reclaim strength and confidence in movement, even with osteoarthritis. Learn why strength training beats repetitive cardio for joint safety. High-impact, repetitive movements—like running—can aggravate joint pain. Amy shares how people can stay active despite joint pain.  Many people write themselves off from activities of daily life, but working with an exercise coach using slow, controlled muscle loading can fortify joints without causing irritation.  Dr. Fisher breaks down a study showing long-term benefits of strength training.  Amy and Dr. Fisher explain how resistance training has been shown to improve strength while reducing self-reported pain levels in osteoarthritis patients. The physical improvements often lead to greater confidence and quality of life. Dr. Fisher warns that degenerative conditions won’t resolve on their own. Without action, osteoarthritis like prediabetes or prehypertension, often progresses. Taking steps to improve strength and joint health now can slow or even stop that downward spiral.     Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com     This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

Did you know strength training can do more for type 2 diabetes than medication ever could? Amy Hudson and Dr. James Fisher continue their series on the benefits of strength training and reveal how powerful it can be for managing—and even reversing—type 2 diabetes. They break down why excess sugar builds up in the bloodstream, how your muscles play a critical role in blood sugar control, and what kind of training yields real, measurable results—without needing extreme diets. If you—or someone you know—is dealing with type 2 diabetes, this is an episode you won’t want to miss. Dr. Fisher defines type 2 diabetes: it’s a condition where the body becomes unresponsive to insulin, leaving glucose floating in the bloodstream instead of being stored and used properly. Dr. Fisher breaks down how insulin resistance begins. When your body stops reacting to insulin’s signal to store sugar, it starts a cascade of health issues that lead to type 2 diabetes. According to Dr. Fisher, over 422 million people worldwide have diabetes, and the disease causes at least 1.5 million deaths every year. Dr. Fisher highlights how diabetes is largely lifestyle-driven. That means many cases are preventable or reversible with the right habits—especially consistent exercise and dietary awareness. Amy poses the big question: Is sugar intake or lack of exercise the real issue? Dr. Fisher explains that both matter—but without regular movement, even a modest diet can lead to sugar overload and poor glucose control. If you're not actively burning glucose through movement, even a “normal” Western diet is likely giving you far more sugar than your body can handle. Strength training is a powerful tool against diabetes. Studies show it reduces waist size, body fat, blood pressure, cholesterol, and most importantly, HbA1C—the key marker of blood sugar control. Amy reminds us that it’s easy to believe you need drugs or extreme diets, but strength training alone can help manage your blood sugar levels. Dr. Fisher outlines the most effective approach to strength training. The best results came from lifting moderate to heavy weights (over 60% of one-rep max) with high effort, two to three times per week. Why intensity matters more than duration. You don’t need long workouts—you need focused, high-effort sessions that push your muscles to adapt and grow stronger. Amy makes an encouraging observation about habit stacking. When people begin exercising, they often naturally start eating better, sleeping more, and making other healthy choices. Dr. Fisher shares results from a large meta-analysis covering 1,100 people. The most impactful programs were progressive—meaning the weight and difficulty increased over time, keeping the body challenged. Why working with a personal trainer or a supervisor can accelerate your progress. Supervised sessions ensure your workouts are safe, structured, and progressively harder. The academic consensus is crystal clear. Strength training helps regulate blood sugar, reduce HbA1C, improve insulin sensitivity, and may even reverse type 2 diabetes in certain cases. Amy offers a compelling reason to start now. Even if you're healthy, strength training provides peace of mind that you’re protecting yourself against future metabolic diseases. Dr. Fisher shares his 80/20 approach to eating. He focuses on clean, whole foods 80% of the time and gives himself the freedom to enjoy things like cookies and chips without guilt the other 20%. Amy reminds us that healthy living isn’t about being flawless—it’s about staying consistent and doing your best most of the time, even if you stumble occasionally.     Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com     This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

We’ve been told to run, bike, and diet our way to lower cholesterol, but what if the real game changer is strength training? In this episode, Amy Hudson and Dr. James Fisher unpack the science behind resistance training and why it might be the best exercise to lower cholesterol. They explore what research actually says about lifting weights, LDL reduction, and long-term heart health — and why it might be time to rethink your approach to fitness. Dr. Fisher defines cholesterol--a waxy, hormone-like substance that your body produces and regulates on its own. While it often gets labeled as “bad,” it plays vital roles in hormone production and cell health. Dr. Fisher highlights that what we call “cholesterol” is actually carried in the blood by lipoproteins. LDL (low-density lipoproteins) can clog arteries, while HDL (high-density lipoproteins) helps remove excess cholesterol from the bloodstream. Amy breaks down how LDL is considered the “bad” cholesterol because it can harden and narrow artery walls. In contrast, HDL acts like a cleanup crew, carrying unused cholesterol back to the liver to be broken down or reused. Dr. Fisher discusses a meta-analysis of 69 studies involving over 2,000 people that showed consistent benefits from strength training. Participants saw reductions in total cholesterol, LDL, and triglycerides, along with increases in HDL and adiponectin levels. Amy points out that participants who strength trained saw an average drop in total cholesterol of about 8.5 mg/dL. That’s a significant improvement — and it didn’t require any changes to diet. Dr. Fisher emphasizes that these changes happened independently of calorie restriction or food tracking. Amy and Dr. Fisher explain that the cholesterol-lowering effects of strength training were consistent, whether people trained once, twice, or three times a week. Frequency mattered less than simply doing the work. Dr. Fisher breaks down one individual study in the meta-analysis that used six months of full-body strength training. The results showed reduced fat mass, decreased LDL, and increased HDL — all strong markers of better metabolic health. The cholesterol improvements were not just a side effect of losing weight or fat. The act of strength training alone led to these changes, regardless of body composition. Amy challenges the common belief that cholesterol is only affected by food or medication. The data shows strength training is a powerful, underused tool to shift your numbers naturally. Learn how strength training offers more than just physical benefits — it’s also a stress reliever. Pushing through a high-effort workout helps unload mental baggage, too. Amy and Dr. Fisher explore how dietary choices still matter — and discuss how eggs, red meat, and even wine influence cholesterol levels. They encourage variety and moderation over strict elimination. Dr. Fisher advises people to “eat the rainbow,” meaning to include colorful, nutrient-dense foods in your diet. He cautions that many Western diets are too dominated by fried and processed foods — and lack the diversity our bodies need. Amy and Dr. Fisher conclude that combining smart dietary choices with consistent strength training may be one of the most effective ways to lower cholesterol naturally.     Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com Previous episode - Why Most People Fail in the Gym (And How Supervision With a Personal Trainer Can Help)     This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

What if lowering your blood pressure didn’t require medication, endless cardio, or drastic lifestyle changes? In this episode, Amy Hudson and Dr. James Fisher explore the benefits of strength training as an effective, science-backed way to reduce blood pressure. They discuss how lifting affects your heart health, the ideal training intensity for real results, and why even short, infrequent workouts can make a big difference. Tune in to hear how  simple, time-efficient workouts can support heart health, and why it might be the most underrated tool in your fitness routine. Dr. Fisher starts by tackling one of the most overlooked benefits of strength training and why it should be your go-to exercise for blood pressure reduction. High blood pressure is responsible for nearly 7 million deaths every year. And yet, something as simple as strength training for just 20 minutes, twice a week, can have a significant impact on bringing it down. Dr. Fisher breaks down a major meta-analysis involving over 2,300 people with prehypertension. Strength training was shown to be a highly effective standalone therapy for lowering blood pressure with no medication required. Systolic pressure is the force when your heart pumps blood, and diastolic pressure is when your heart relaxes. According to Dr. Fisher, strength training helps reduce both, which makes it a double win for your cardiovascular system. What the research found: Dynamic resistance training not only reduces blood pressure, it performs just as well or even better than aerobic exercise.  The most significant blood pressure drops come from training at moderate to vigorous intensity — about 60% of your one-rep max — proving you don’t need to go heavy to get real results. Dr. Fisher and Amy agree that the earlier you start strength training, the better. It creates a long-term buffer, helping you maintain healthy blood pressure levels well into your later years. According to Amy, if you’re already dealing with high blood pressure or prehypertension, science shows that strength training may actually help you more than traditional aerobic workouts. Why cardio isn’t always the answer. While cardiovascular exercise elevates your heart rate, it also raises systolic blood pressure during the workout. Dr. Fisher’s key exercise tip: Always remember to breathe during strength workouts. Holding your breath — even briefly — can cause your blood pressure to spike unnecessarily. Dr. Fisher highlights how plaque buildup and stiffening arteries make it harder for your blood vessels to respond flexibly. For Amy, keeping blood flowing regularly, you help your arteries retain their elasticity, which is essential for controlling blood pressure as you get older. Amy’s visual analogy on resistance training: Strength training is like sending out street sweepers to keep your inner blood highways clear, preventing buildup and improving how efficiently your system runs.     Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com     This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

Is bigger always better when it comes to strength training? In this episode, Amy Hudson and Dr. James Fisher break down the science of muscle growth, revealing why increased size doesn’t always equal increased strength. From neural adaptations to muscle fiber recruitment, they explore what’s really happening inside your body when you train – and why understanding it can transform the way you approach your workouts. Amy Hudson and Dr. James Fisher talk about increasing muscle size, and when that doesn’t happen. Back in the 1980s, a hypothesis by Digby Sale looked at the two key adaptations most people are interested in when it comes to growing their muscle. Hypertrophy is an increase in muscle size. Dr. Fisher explains that, “When we begin strength training, almost 99% of our adaptations and increases in strength are neural.”  Dr. Fisher goes on to say that at some point our hypertrophic adaptations, or increase in muscle size, will kick in which can lead to an increase of muscle strength as well. Did you know that most people aren’t able to recruit 30% and maybe 90% of their muscle fibres. Dr. Fisher touches upon a project that looked at the different reactions (and results) between people used to exercise and some who typically don’t… “The increase in force and the increase in ability to produce force is a product of our ability to send continued, sustained and higher frequency impulses from our brain to our muscle fibers,” says Dr. Fisher. There are different structures within a muscle: the muscle fascicle, the muscle fiber, and the myofibrils. A 1-2% change in one of them doesn’t equal a change in the whole muscle. Dr. Fisher and Amy go through each muscle structure and its role within strength training and in the muscle growth process. It’s good to note that “myo” refers to muscle, so myofibril, for instance, refers to a fibril within a muscle. Hypertrophy revolves around an increase in size, while hyperplasia has to do with an increase in numbers. There’s some evidence around hyperplasia, though many people still question whether it truly exists. Did you know that somebody that has average size in muscles but is very strong has arguably better muscle quality than somebody who can produce the same amount of force but has much bigger muscles? The conversation touches upon two ways to measure muscle growth, “in vivo” and “in vitro,” as well as muscle architecture, the motivators for wanting to increase the size of one’s muscle, and the pennation angle of our muscles. For Dr. Fisher, strength training is wasted on people that just want bigger muscles, as it’s a superficial acceptance or adaptation to strength training.     Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com Previous episode - Beyond the Gym: The Role of Protein in Personal and Strength Training Success Previous episode - Evidence-Based Strength Training: Ditching Old Paradigms for Proven Success Identifying the Structural Adaptations That Drive the Mechanical Load-Induced Growth of Skeletal Muscle: A Scoping Review by Kent W. Jorgensen et al. 2020 Lou Ferrigno     This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

Think core training is all about crunches and six-packs? What if the real key to a strong, pain-free core is the muscles you can’t see? Hosts Amy Hudson and Dr. James Fisher dive deep into the science of core strength, bust common myths, and reveal how personal training can help you target the low back and pelvic muscles that truly support your spine, posture, and overall function. Today’s episode features hosts Amy Hudson and Dr. James Fisher addressing a listener’s question about the core. Dr. Fisher starts his contribution by discussing the origin of the core, as well as where it’s located and why its role is crucial. Amy points out that, for many people, “core” is synonymous with abdominals - when, in reality, other muscles, including the back, low back, and pelvic floor, are all part of the core. Wondering whether you have weak muscles in your core? If you’ve experienced some degree of low back pain or low back stiffness, then those may be symptoms of a core that needs to be strengthened… “One of the most common reasons for non-specific mechanical low back pain, which accounts for about 80% of back pain, is simply weak lumbar muscles,” says Dr. Fisher. Furthermore, it’s been shown that strengthening the lumbar muscles can reduce back pain. Dr. Fisher explains why the plank isn’t an exercise that can serve as a good assessment of our trunk - or core - muscles. Having a weaker core and the challenge of training low back muscles link back to the so-called deconditioning hypothesis - Dr. Fisher unpacks this further. Paraphrasing Dr. Fisher, Amy stresses how “It’s not very easy to effectively activate and train and strengthen those muscles in the low back with everyday activities.” Dr. Fisher highlights how low back muscles are predominantly type-1 muscle fiber, so they’re not high-force muscles, but rather high-fatigue resistance muscles. Dr. Fisher and Amy go through some workout routines that can help strengthen low back muscles (especially the ones you don’t see). Working in their laboratories with people with low back pain, Dr. Fisher and his colleagues have seen a 200% strength increase over a 10-week training period. Dr. Fisher and Amy talk about why doing a bunch of sit-ups isn’t the right way to obtain six-pack abdominals.     Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com Previous episode - Beyond the Gym: The Role of Protein in Personal and Strength Training Success Previous episode - Evidence-Based Strength Training: Ditching Old Paradigms for Proven Success     This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

When it comes to your health and to your strength training, more specifically…Do you rely on social media trends or real science for your exercise routine? And how do you know if your workouts are actually safe and effective? Amy Hudson and Dr. James Fisher break down what “evidence-based strength training” really means, exposing common myths and highlighting why scientific research – and not old paradigms – should drive your fitness decisions. Hosts Amy Hudson and Dr. James Fisher unpack evidence-based strength training. Dr. Fisher believes that personal trainers should embrace an evidence-based approach, for the fact that people see them as part of the healthcare continuum, just like doctors, dentists, etc. Dr. Fisher explains what “evidence-based” actually means and what it entails. Remember: when it comes to strength training, there’s a lot of misinformation on social media platforms. As Amy points out, hearing someone talk about the benefits they got by training a certain way doesn’t automatically translate into you achieving the exact same result with the same workout. There are a variety of factors that could impact that, such as your varying ability levels, the metabolic competencies of your body, where you are with your joints, and more! Dr. Fisher touches upon the ACL reconstruction surgery he had and how that plays into the topic of evidence-based strength training. “Many institutions rely on evidence-based processes and on scientific research to drive their methodology forward. And strength training is no different at all,” says Dr. Fisher. Amy and Dr. Fisher talk about what evidence-based strength training actually looks like. Did you know that about 90% of exercising injuries are a product of free weight strength training? Training alone or having a supervised strength training session? According to some scientific evidence, supervision shows greater benefits in almost all facets of health, well-being, and physical adaptation compared to unsupervised workouts. The historic thinking and old paradigms that exist have been debunked by more recent science.  And that’s really what evidence-based training is all about: being able to move with the scientific process. Interacting with coaches and asking them key questions is something Dr. Fisher believes anyone should do.     Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com Previous episode - Why Most People Fail in the Gym (And How Supervision With a Personal Trainer Can Help)     This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

Did you know that what’s on your plate can help you while you’re at the gym? Join hosts Amy Hudson and Dr. James Fisher as they dive into the vital role of protein in muscle health and strength training. What’s the ideal protein intake you should aim for every day? And where can you get proteins from, in the first place? Whether you’re just starting out or enhancing your regimen, this episode will equip you with the knowledge to optimize your protein intake for maximum personal training and health gains. Hosts Amy Hudson and Dr. James Fisher begin the conversation by discussing why dietary protein consumption is so important for muscle health. Dr. Fisher explains how dietary habits are more important than your engagement in muscle-building exercise for the fact that, while you may engage in strength training a couple of times a week, you eat every single day. Muscle protein synthesis is the process of muscle regeneration, while muscle protein breakdown is the destruction of muscle protein cells. As we age, we have an elevated muscle protein breakdown compared to our anabolic youth.  To combat the natural breakdown, it’s important to ensure we engage in things that will elevate our muscle protein synthesis.  Dr. Fisher unpacks the concept of amino acids and touches upon essential and non-essential amino acids. When it comes to diets, Dr. Fisher typically advocates for a whole food, less processed, relatively varied diet. Dr. Fisher brings the topic of animal-based and plant-based proteins into the conversation. Remember: the engagement of strength training is the boost to muscle protein synthesis to try and hang on to every ounce of muscle we’ve got – and proteins are going to help to do that. Dr. Fisher goes into the differences between plant-based sources of proteins, animal-based proteins, and supplemental proteins. When it comes to animal-based proteins, grass-fed or free-range poultry or beef are at the top of the list.  For Dr. Fisher, the UK Government's recommendation of 0.75 grams of protein per kilogram of body weight is way too low. Evidence-based studies by Dr. Stuart Phillips, Brad Schoenfeld, and colleagues show that the amount of protein for muscle protein synthesis is between 1.6 and 2.2 grams per kilogram of body weight per day. As far as meal planning and protein intake are concerned, Dr. Fisher suggests being in the region of 32 to 44 grams of protein per meal. Constantly feeling hungry? It may be that you aren’t consuming enough dietary protein to keep you full for long enough between your meals, says Amy. Amy goes into the “blood sugar rollercoaster”. As we age, our muscle protein breakdown increases – meaning that we have a higher need for protein to combat that with more muscle protein synthesis. Dr. Fisher and Amy share some final considerations about the role of protein, especially for those who haven’t paid much attention to their dietary habits or who have just started engaging in strength training.     Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com Dr. Stuart Phillips Brad Schoenfeld Previous episode - How to Lose Fat Without Muscle Loss: Science-Backed Solutions with Dr. Wayne Westcott     This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

Big Box Gyms: Yay or Nay? And how do they compare to working out with a personal trainer? Amy Hudson and Dr. James Fisher look at big box gyms and the benefits of working with a personal trainer. You’ll hear about everything from motivation and habit-building to fitness results, and will walk away with clarity on which option to go for to make the most out of your time and exercising efforts. Dr. James Fisher kicks things off by sharing a frightening stat: only about 10% of the population engages in regular strength training. What’s interesting is the fact that only about one-third of people attend big box gyms, meaning that about two-thirds of people don’t actually even attend once per week… Dr. Fisher and some of his colleagues have done some research and have identified a lack of motivation, not being supervised and advised by a personal trainer, and not seeing progress from your workouts, as key factors that lead to that phenomenon. Did you know that 50% of new gym members will stop their membership within the first six months because of non-attendance? True, big box gyms provide you with the space and equipment you need… but if you aren’t already engaged or lack a certain level of understanding and commitment, you won’t attend regularly. To some degree, gyms are reliant upon a degree of non-attendance – if all of their members showed up at the same time, they would have to turn some people away because of maximum occupancy. Dr. Fisher touches upon a couple of big social elements that play a crucial role in the big box gym context. Ask yourself this: “When thinking about the gym, do I go there for the health benefits of exercising or for the social element in that environment?” Amy Hudson talks about the lack of time aspect that’s often part of the equation for many people who are thinking about strength training. Dr. Fisher and Amy discuss how a model like the Exercise Coach Studio’s one differs from big box gyms and helps people succeed. Studies on exercising motivation show that, unlike other groups like people who focus on CrossFit, people engaged in supervised strength training reported higher motivation for things such as ill health avoidance and health-related benefits as key reasons for exercising. Amy lists one of the key motivators for having a personal trainer: it collapses the timeline for you to get where you want to get to. As she points out, getting people to that place of seeing results faster will lead to them being motivated and wanting to continue with exercising regularly. Amy shares a question they often ask their Exercise Coach: “If you and I were sitting here a year from today, what things would have to happen for you to feel very satisfied with your progress?” Amy and Dr. Fisher go into studies in which participants were paid to go to the gym… but were still unsuccessful with exercising regularly. A good reminder from Amy: motivation is hard to keep, and it’s important to stay honest about that.     Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com     This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

What does aerobic fitness really mean — and how can personal training help you improve it?? Amy Hudson and Dr. James Fisher break down VO₂ max, heart rate, and the science behind combining strength training with interval workouts. From boosting cardiovascular health to reducing fatigue and disease risk, they explain how targeted personal training can transform your conditioning and overall well-being. Amy Hudson and Dr. James Fisher look at the benefits of having increased aerobic capacity, how to increase it and the role of both strength training and brief interval training in aerobic capacity. One of the most common terms used in scientific literature is VO₂ max which represents the maximum volume of oxygen our body can take up and use. Dr. Fisher explains that whenever we talk about cardiovascular fitness or cardiorespiratory fitness, it’s about how well oxygen can move around our body. Dr. Fisher and Amy talk about why VO₂ max and CO2 (carbon dioxide) are important in terms of their fitness. Did you know that your conditioning level, to some extent, can determine what exercise level or exercise intensity you can work at to maintain working aerobically? Not only daily fatigue but also your sleep, risk of depression and anxiety, risk of coronary artery disease and hypertension, and the risk of diabetes are all positively impacted by an improved aerobic conditioning. Dr. Fisher approaches the audience question: Does knowing one’s resting heart rate indicate anything to that person about their current state of cardiovascular health or aerobic capacity? As you improve your fitness, you improve what’s called cardiac output and stroke volume. If you’re curious about your maximum heart rate, you can calculate it by taking the number 220 and deducting your age from it… Amy brings interval training and glycogen into the conversation. Dr. Fisher explains that the importance of having a strength training workout and then doing concentrated cardio at the end is actually great because it serves as this glycogen dump. Dr. Fisher goes into EPOC – Excess-Post Exercise Oxygen Consumption – and the specificity of an action and, specifically, a sport itself.     Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com     This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

What’s the secret to an effective workout? More reps? More sweat? More weights? In this episode, Dr. James Fisher and Amy Hudson break down the science behind strength training, revealing why muscle fatigue, not time or reps, is the real key to results. From type-2 muscle fiber recruitment to recovery strategies, what you’ll hear will help you rethink how you train and why less might actually be more. Dr. Fisher and Amy address the “million-dollar question:” What’s the secret to effective exercise? Dr. James Fisher is a fan of questions such as What is the stimulus? – He likes that once we have in mind that the exercise is the stimulus to adaptation, we can just stop blindly going and doing as much as we can. Dr. Fisher and Amy Hudson share the secret of effective exercise: fatiguing the muscle or working it at the right level of intensity. Dr. Fisher touches upon type-1 and type-2 muscle fibers – and why you should want your workouts to recruit type-2 muscle fibers… Amy and Dr. Fisher list a few signs that you may have recruited your type-2 muscle fibers the right way. Dr. Fisher cites some of his research on dissociating effort from discomfort and some interesting findings related to it. Some studies have shown that people who are averaging 6-10 hours of sleep per night will build strength in muscle size quicker than those sleeping an average of less than 6 hours. Remember: the workout is the stimulus; it’s the time after the workout that allows that muscle adaptation. “All the wonderful benefits that strength training delivers happen during those recovery days between your sessions,” says Amy.   Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com Previous episode - The Truth About Muscle Soreness: Myths, Recovery, and What to Do Next Previous episode - The Truth About Sweating: What It Really Means for Your Exercise Routine     This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

Can just 20 minutes with a personal trainer really make a difference? In this episode, Amy Hudson and Dr. James Fisher explain why effort – not time – is the true driver of fitness results. From the science of stimulus to the dangers of overtraining, they reveal how shorter, smarter workouts can transform your body and redefine your approach to exercising. Amy Hudson and Dr. James Fisher discuss whether the amount of time you spend exercising is indicative of what results you should expect. Amy kicks things off by introducing the 2x 20-minute approach the Exercise Coach’s personal trainers advise their client to embrace. Some clients ask whether they should exercise more to accomplish their fitness goals... Dr. Fisher touches upon the inefficiency or lack of quality that’s almost always tied to working or exercising for long periods of time. According to Dr. Fisher, what we need to think about in terms of exercise is stimulus. Exercise is the stimulus to adaptation, it’s not the adaptation in and of itself.  The goal is for exercising to provide the stimulus to our body to improve our cardiorespiratory fitness, our ability to deal with blood lactate accumulation, to recruit muscle fibers, get stronger, and increase muscle size and our metabolism. Dr. Fisher and Amy talk about the danger of overtraining and what that may lead to. A 20-minute session with a personal trainer can do wonders when it comes to your fitness goals – Dr. Fisher and Amy explore why that’s the case. Remember: the key is not how often and for how long your train but it’s effort level you’re working at. “What we encourage our clients to do is, basically, to become more in tune with their own body to understand the sensation that the stimulus of a full effort of an exercise session gives your body, and to understand how long your recovery will take,” says Amy. Amy has noticed how eye-opening it is to her personal training clients to get to know their own body, see and feel it respond to the stimulus that we’re creating, and watch it change. Dr. Fisher and Amy discuss the importance of following a sustainable workout. Dr. Fisher and Amy point out the difference – and common mistakes – between a workout at a regular gym and a session with an Exercise Coach personal trainer.   Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com Previous episode - The 6 Essential Elements of an Effective Strength Training Program with Matt Brzycki     This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

Are your daily steps really telling you how fit you are? Amy Hudson and Dr. James Fisher unpack the limitations of step tracking and explain why effort, not volume, is the true driver of fitness. From sedentary habits to the power of strength training, they reveal what actually moves the needle when it comes to improving your health and longevity. In today’s episode, Amy Hudson and Dr. James Fisher look at whether there’s a meaning behind taking and tracking a certain number of steps and its role within the fitness context. While tracking our steps can make us feel good about ourselves and being active, it’s something that doesn’t tell us the full story about our fitness. Tracking steps is founded on a good evidence base: a study showed that taking between 7,000 to 10,000 steps per day is associated with a lower risk of mortality in older adults.  Dr. Fisher talks about a recent Exercise Coach Franchise Conference and the importance he gives to tracking how much time he spends in a seated position. Going for a jog and a walk when attending a conference helps Dr. Fisher get some exercise done during the day and get some daylight… Dr. Fisher believes that tracking the number of steps taken during the day is particularly important for those with a sedentary job or inactive lifestyle. Knowing how little steps one takes during the day can prompt lifestyle changes.  The main problem with tracking steps is that we start to become quite volume-monitored, rather than effort-monitored. Dr. Fisher points out that, nowadays, people should aim for 12,000 steps instead of 10,000, and that “not all steps are equal.” Think of the difference – in level of effort – between a walk that’s more like a hike and one that’s on completely flat ground, where the heart rate stays low. The risk associated with tracking steps is that it doesn’t give you a good gauge of your fitness, nor of the exercise that you should be undertaking to try and maintain muscle mass and muscle fibers. Don’t focus on the number of steps… focus on effort level. 5,000 steps done as a jog are more effective than 10,000 steps done as a walk. Amy and Dr. Fisher discuss why strength training is the key way to stimulate our muscles, our metabolism, and myokines.  Dr. Fisher sees strength training as the biggest thing that’s going to shift the needle of your overall health and well-being. For Amy, if your goal is to change your body, to add strength, improve bone density, and your hormonal and metabolic health, you have to participate in strength training. Amy gives a definition of exercise: “a stimulus that causes your body to produce positive adaptations.”  Dr. Fisher concludes by sharing a couple of concerns and considerations related to tracking steps.   Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com Previous episode - The Truth About Sweating: What It Really Means for Your Exercise Routine Southampton     This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

Think your heart rate tells the whole story of your workout? Think again. In this episode, Amy Hudson and Dr. James Fisher unpack the myths around heart rate tracking, explaining why it's not the best measure of workout effectiveness — and what you should focus on instead. From hunger hormones to interval training tips, you'll walk away with a smarter approach to training that actually supports your fitness goals. Amy Hudson and Dr. James Fisher look at heart rate, what it actually means and whether it’s meaningful or not when it comes to the effectiveness of your workout. With heart rates, we’re looking at how we can move oxygen around the body – all the way where the oxygen is transferred into muscle cells and our active muscle. Dr. Fisher explains that as soon as we move into the higher end of our heart rate, we’re in the carbohydrate burning zone. When we do strength or interval training, our ghrelin – the hormone responsible for the feeling of hunger – doesn’t go up, so we don’t have a hunger response. When we do moderate or low-intensity steady state exercise – and we stay below a certain heart rate zone, we get a spike of the ghrelin hormone. Remember: your heart rate is NOT indicative of the quality of your workout. Dr. Fisher touches upon EPOC (Excess Post-Exercise Oxygen) and explains what it is and when it may occur. Amy and Dr. Fisher discuss interval training and why it’s something you should consider doing if you’ve ever got the chance. Something to be cautious about with interval training: If we’re doing it based on heart rate, it typically takes our body a certain amount of time for the heart rate to respond. This means that the interval has to be long enough to be effective. Next, Dr. Fisher and Amy unpack the concept of resting heart rate and what it means for you in relation to your training. As you may be busy looking into your heart rate, just remember that it gets influenced by external factors such as caffeine, stress, dehydration, illness, and lack of sleep. A good reminder by Dr. Fisher: When we first start tracking anything, we’ve got to remember that it’s just a snapshot. If data is your thing, it's important that you recognize that once you have long-term data, you can start to see trends. Dr. Fisher’s take is to “look at heart rate after the fact (e.g. the workout), not looking at it during the event.” When you’re thinking about your workouts wondering whether they’re working, Amy suggests asking yourself WHY are you exercising? Think about what your goals are with exercising and whether those are happening.   Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com Apple Watch FitBit Garmin   This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

Is sweating synonymous with a good workout session? Amy Hudson and Dr. James Fisher address why people sweat and whether sweat is a reflection of the intensity of your workout. You’ll hear about the different contributing factors that lead you to sweat, something dogs and humans have in common when it comes to losing heat, and why the lack of sweat may end up turning working out into less of a big deal. Get ready for the sweaty truth! This episode features a listener question related to one of the factors people look at as a potential indication of the quality of their workout or how hard their exercise session was: sweat. Dr. James Fisher kicks things off by explaining why we sweat – and why it has nothing to do with fat loss. Dr. Fisher confirms that, unfortunately, sweat is NOT an indicator of the quality of your workout. Think about someone sweating because they’re eating spicy food. Prone to sweating? That’s simply a sign that your core temperature is starting to rise. Dr. Fisher lists a couple of contexts in which someone may start sweating and why that may happen. When it comes to losing heat, humans and dogs have something in common. Amy Hudson touches upon the fact that not everyone enjoys sweating while training, and how this often turns exercising into less of a big deal. Remember: sweating isn’t a product of how hard your body works or your heart rate. It’s simply about the temperature of your body.    Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com Previous episode - The Truth About Muscle Soreness: Myths, Recovery, and What to Do Next Rocky Balboa   This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

Everything you need to know about muscle soreness. Hosts Amy Hudson and Dr. James Fisher talk about why soreness is NOT indicative of the quality of a workout, what causes – and what doesn’t cause – it, the difference between muscle soreness and joint pain, and what you can do to reduce that soreness. If you’re someone who exercises on a regular basis, you can’t miss this one! Today’s episode, which is a part of a series that looks at indicators of the quality of exercising, focuses on soreness. Dr. James Fisher kicks things off by explaining why soreness – or actually delayed onset muscle soreness (DOMS in short) – occurs. How a workout was and how novel it was are factors that contribute to DOMS. Dr. Fisher and Amy Hudson debunk the myths regarding the role that a high degree of lactic acid plays when it comes to exercising and muscle soreness, as well as the idea of torn muscle fibers. Calcium plays a key role in muscular contraction: it initiates the process and interaction between actin and myosin muscle fibers. Dr. Fisher touches upon the reason why some people may use compression garments that compress muscles, and why muscle inflammation is actually a good thing. You know that feeling in the muscle right after a set or a workout? “The pump”, as it’s often referred to, is a product of an influx of blood to the muscle and a product of muscular contraction and energy production. Dr. Fisher and Amy discuss muscle pain – and why the pain itself isn’t actually in the muscle but in the connective tissues and fascia surrounding it. Feeling sore after a workout? Going back and doing light exercise can help you alleviate it. Dr. Fisher and Amy talk about the so-called repeated bout effect and why it’s a strong reason for you not skipping too many workouts… Remember: if you feel sore after a workout, that’s a natural process of your body’s remodeling and rebuilding. Not feeling sore? That doesn’t mean that you didn’t have a good workout! As Dr. Fisher puts it: “People will feel sore when exercise is a novel stimulus, but the soreness will alleviate over time as a part of the repeated bout effect.” Keep in mind the muscle soreness you feel may actually be joint soreness. Dr. Fisher and Amy share some recommendations for working out a muscle group when you feel some muscle soreness. A healthy diet (with an adequate protein intake to support the repair process) and sleep are key assets in alleviating muscle soreness. Some people overlook the importance of sleep, which is a big marker for our body’s ability to rest, recover, and rebuild.​​ When feeling muscle soreness, getting on a stationary bike or going for a swim, instead of going for a run, can help with the recovery process. Making progressive overload a key "philosophy" of your workout sessions will help you decrease muscle soreness. A final, important reminder from Amy and Dr. Fisher: “Soreness is not indicative of the quality of our workout. It’s not a badge of honor.”   Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com     This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

“What happens if I stop strength training?” That’s the audience question hosts Amy Hudson and Dr. James Fisher address in this new episode of Strength Changes Everything. Join them to hear about the benefits and negative consequences of doing and stopping strength training, as well as a 2017 study that looked at how a group of people were affected by halting their 6-month strength training. You’ll walk away with a better understanding of how strength training works and what will happen to your body and mind if you decide to suddenly stop doing it. Hosts Amy Hudson and Dr. James Fisher address a question from a listener: “What happens if I stop strength training?”. Dr. Fisher explains that our body will react to the demands that are imposed on it and that, when it comes to muscles, there’s a sort of “use it or lose it” dynamic. You can make a muscle-skill analogy: stopping practice will lead to you seeing a deficiency in that skill. The same applies to your muscles. The consequences of stopping strength training will depend on several factors, such as someone’s age and training history, their genetics, and how long it took to make those initial muscle adaptations. Ceasing strength training completely today could lead to loss of strength and muscle mass, loss of type-2 muscle fibers, loss of cardiorespiratory fitness, an increase in body fat, and body fat percentage. Metabolic changes, changes in sleep patterns, and increased risk of cardiovascular disease are additional issues that may arise as a result of an abrupt halt in strength training.  Dr. Fisher expects most people who are past their 40s or 50s to start to see the implications and effects of detraining within a 3 or 4-week period. Dr. Fisher shares a 2017 German study that looked at the impact of detraining, after having done strength training for several weeks, on a group of elderly people. After six months of strength training, those who stopped did lose strength and muscle size, but were still stronger and had more muscle mass than they did at their baseline level. The group of elderly people who decided to keep training on their own, after the six months of the initial supervised strength training, lost almost as much strength as the group that had chosen not to train at all. For Amy, the 2017 German study makes a case for “If you don’t have a great reason to stop, why should you stop?”. Amy lists the benefits of strength training, including improvement of your metabolic health, decreased inflammation, decreased disease risk, improved mood, and improved hormonal state. A quote to keep in mind: “You can have all the problems in the world, but if you don’t have your health, you have one problem.” Amy and Dr. Fisher explore the mental and cognitive aspects of strength training – and what may happen if you stop it. Dr. Fisher points out that people who go to the gym and engage in strength training on a regular basis have a sense of accomplishment in the task, rather than in the outcome itself. Amy invites us to be mindful of our brain: it’s always looking for excuses to sabotage the healthy habits that we intend, especially if they’re newer! Did you know that being weak is more detrimental to our health than being overweight? Dr. Fisher and Amy explore the “Fat but Fit” paradigm further. Dr. Fisher and Amy talk about the scenario in which someone picks up strength training for a month but then stops.   Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com Dr. Jürgen Giessing Dr. James Steele Previous episode - Why Most People Fail in the Gym (and How Supervision With a Personal Trainer Can Help) Previous episode - The 6 Essential Elements of an Effective Strength Training Program with Matt Brzycki     This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

Join hosts Amy Hudson and Dr. James Fisher for a quiz-style episode to see whether you’re smarter than the average gym goer! 14 questions based on recently-published scientific research will show you how much you know when it comes to your “gym science.” Tune in to learn more about the recommended protein intake per meal, carbohydrate, the animal- vs plant-based discussion, and the effectiveness of low- and high-load training. Plus, you’ll finally get to know whether you should opt for multiple-set or single-set resistance training and will hear some gym myths getting debunked live! In today’s episode, hosts Amy Hudson and Dr. James Fisher use a quiz-style format. The inspiration for today’s topic comes from the recently published paper Knowledge of Gym Goers on Myths and Truths in Resistance Training. The first question of the 14-question quiz addresses whether it’s true or false that protein supplementation augments hypertrophy – a simple increase in muscle size (no additional strength nor health benefits). Dr. Fisher touches upon the fact that more gym goers are becoming aware of the importance of protein within our diet. As we get older, our ability to absorb protein decreases.  40g of protein per meal, as well as one protein-rich snack, is a good rule of thumb you can follow. In the second question of the quiz, Dr. Fisher and Amy focus on whether timing of protein intake influences hypertrophy. “Dosage and total volume during the day” and not “timing of protein intake” are the keywords when it comes to hypertrophy.  The third question revolves around whether animal protein affects hypertrophy more than plant protein. Dr. Fisher explains that, if you’re taking enough amino acids, it doesn’t matter whether you’re vegan, you’re vegetarian or a meat-eater… The next question looks at the potential impact creating has on strength. Do carbohydrates increase performance in resistance training? That’s what question #5 focuses on. According to scientific evidence, carbohydrate supplementation or carbohydrates don’t increase acute performance in resistance training workout. Amy and Dr. Fisher talk about the difference between perceived and actual performance. The role of magnesium in potentially preventing cramps is what the following question addresses. Next, the quiz takes a closer look at the potential impact resistance training has on reducing flexibility. When it comes to hypertrophy, is low-load resistance training as effective as high-load resistance training? That’s what question #8 is all about. While low-load resistance training is as effective as high-load one, you want to keep in mind the effort level that you train to.  The following quiz question looks at the effectiveness of low- and high-load training in the context of maximal strength. Dr. Fisher unpacks the concept of Asynchronous Muscle Fiber Recruitment – your brain’s ability to recruit all the relevant muscle fibers in one go (in one muscle action). The 10th question brings up something every gym goer has asked themselves at least once: what’s more effective, multiple-set or single-set resistance training? Is resistance training to muscle failure necessary for hypertrophy? That’s the scope of question #11. Muscle failure refers to the point where you cannot complete another set without changing your posture, your pace, and so on. Ever felt as if you were tired and one to end a workout? That’s called volitional fatigue. The next question is “Is resistance training over full range of motion superior to resistance training in a partial range of motion for hypertrophy?” Question #13 made Dr. Fisher feel amused and appalled all in one – it looks at who, between men and women, benefits more from resistance training. In case you’re wondering, no, men don’t benefit more from resistance training than women do..! The final quiz question is for all those who have always wondered whether free-weight resistance training is more effective than machine-based resistance training. If you got six (or more) answers correct, you are smarter than your average gym goer.     Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com Are You Smarter Than a 5th Grader? Knowledge of Gym Goers on Myths and Truths in Resistance Training (Scientific Reports paper) Previous episode - How to Lose Fat Without Muscle Loss: Science-Backed Solutions with Dr. Wayne Westcott Previous episode - How to Strength Train Smarter By Controlling Your Range of Motion     This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.