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Amy Hudson and Dr. James Fisher talk with Lauren Colenso-Semple about the science of female muscle physiology and how hormonal fluctuations impact strength training.
They explore the misconceptions around women’s hormones, the underrepresentation of women in research, and whether training recommendations should differ between men and women. Lauren breaks down the truth about menstrual cycles, menopause, and testosterone, explaining why cycle-based training plans are misleading and how women can train effectively at any stage of life.
Lauren Colenso-Semple is a scientist and science communicator who specializes in female muscle physiology. Her extensive research is primarily focused on how hormonal fluctuations—whether from the menstrual cycle or hormonal contraceptives—affect performance and exercise adaptations. Lauren explains the key hormonal factors at play, how they change throughout a woman’s life, and why these differences matter in strength training. The truth about menopause and muscle health—Menopause is just a moment in time, marking the last menstrual cycle after 12 months of no period. Lauren breaks down the historical misconceptions around hormones and strength training, revealing how outdated beliefs have shaped fitness advice for women—and why it’s time to rethink them. How much does testosterone matter for muscle growth? While it's essential for initial muscle development during puberty, Lauren reveals it’s not the sole determinant of how much muscle a woman can gain through strength training. Why are women underrepresented in strength training research? According to Lauren, researchers have historically avoided studying female athletes due to the complexity of tracking hormonal cycles, leading to a lack of high-quality data. Lauren and Dr. Fisher uncover why men are naturally better at gaining muscle than women. Should training recommendations for women be different from men’s? Lauren argues that to truly understand sex-based differences in training, we need better research methods that account for women’s physiology without overcomplicating programming. Lauren reveals that the menstrual cycle isn’t always 28 days—and that’s normal. Despite the common textbook diagram, cycle lengths can vary between 21 and 37 days, and hormone patterns are rarely identical from month to month. Amy and Lauren explore whether women should avoid strength training during certain cycle phases. Research shows no significant differences in muscle-building potential across the cycle, meaning women don’t need to skip or modify workouts based on hormone fluctuations alone. Some personal trainers still tell women to avoid strength training at certain times, but Lauren warns that this kind of advice disrupts consistency, misleads clients, and isn’t backed by science. Lauren explains how trying to match workouts to hormonal phases adds unnecessary complexity and ignores fundamental principles of progression and consistency. Strength training should be done consistently throughout the cycle, with no need for major adjustments unless personal symptoms—such as fatigue or cramps—warrant modifications. Lauren and Dr. Fisher caution against overcomplicating strength training, pointing out that fitness trainers often do this to sell programs rather than to help women train effectively. Why strength training is critical as you age—After your 30s, muscle mass and strength naturally decline, but lifting weights can slow or even reverse this process, keeping you strong and independent. One of the most powerful benefits of strength training is its ability to reshape not just your body but also your confidence, longevity, and overall health. Lauren shares stories of women who struggled with fitness for years, jumping from cardio to group classes to online programs—until they found strength training and finally saw lasting results. The empowering effect of getting stronger. Amy and Lauren discuss strength training during pregnancy. They share how, with proper guidance, lifting weights can be safe and beneficial for both mom and baby, helping with strength, mobility, and postpartum recovery. Why male coaches need to engage in this conversation—Dr. Fisher stresses that understanding female physiology isn’t optional for trainers, and even a basic knowledge of hormone cycles can help them coach women more effectively. Dr. Fisher’s message to personal trainers and coaches: cycles are a big part of a woman's life and a big part of a woman's training. The least you can do is understand how to train them during these phases.Mentioned in This Episode:
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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.
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Amy Hudson and Dr. James Fisher break down the latest research on exercise and longevity, focusing on the newly published Global Consensus on Optimal Exercise Recommendations for Enhancing Healthy Longevity in Older Adults.
They explore why resistance training is essential for healthy aging, preserving muscle mass, bone density, and overall function. Tune in to hear about the role of strength training in disease prevention, how to adapt your exercise habits as you age, and how professionals like personal trainers and physiotherapists can play a bigger role in public health.
Dr. Fisher begins by explaining what the authors of the paper mean by "global consensus." Looking at the list of contributors, it becomes clear that this is a collective agreement among some of the most respected academics in the fields of exercise science, longevity, and health. Amy and Dr. Fisher discuss the connection between longevity and quality of life. They agree that longevity isn’t just about extending lifespan—it’s about maintaining a high quality of life as we age. Living longer is only meaningful if we can remain independent, active, and free from debilitating medical conditions. Dr. Fisher covers the exercise modalities discussed in the paper, placing a strong emphasis on resistance training. While other modalities like aerobic exercise, high-intensity interval training (HIIT), and balance training are beneficial, resistance training is singled out as the most effective for combating age-related muscle loss and maintaining overall functional capacity. Amy shares how our exercise needs evolve throughout different stages of life. Why exercise is an amazing defense against illness. Dr. Fisher highlights how regular physical activity not only improves strength and mobility but also plays a crucial role in preventing illness. By engaging in resistance training, individuals can reduce their risk of chronic conditions such as heart disease, diabetes, and osteoporosis. Amy emphasizes that one of the best gifts we can give ourselves is strength. Amy and Dr. Fisher agree that strength training should be performed under the guidance of a qualified personal trainer to ensure exercises are done correctly, minimizing the risk of injury while maximizing effectiveness. Dr. Fisher covers the medical conditions positively impacted by resistance training. While we are living longer than ever, cognitive decline remains a major concern. Strength training has been shown to have significant benefits for brain health, including reducing the risk of dementia and improving cognitive function. Dr. Fisher clarifies that strength training isn’t just about lifting heavy weights—it’s about engaging muscles against resistance in a controlled way. Even individuals who are hospitalized or living in residential care facilities can participate in some form of resistance training to maintain their strength. Dr. Fisher shares a striking quote from the paper: “No medications currently enhance fitness, functional capacity, or alleviate frailty. Thus, physical exercise remains the most effective therapeutic intervention for disease prevention and management as well as maintaining functional abilities.” Why individuals should prioritize resistance training over cardiovascular training. Dr. Fisher makes the case that while cardiovascular exercise is beneficial, resistance training should take priority, especially as we age. By prioritizing strength training early on, Amy believes individuals can build resilience so that when illness or injury occurs, they are already in a better position to recover quickly. How to make exercise the foundation of a healthy lifestyle. For Dr. Fisher, engaging in regular physical exercise creates a ripple effect of healthy habits. Amy reinforces a simple but powerful truth: we cannot improve our health by doing nothing. Every meaningful change requires action, and exercise is no exception. Amy and Dr. Fisher reveal how The Exercise Coach promotes a well-rounded approach to fitness, health, and strength. The overarching goal of the paper is to promote physical activity in all adults, with a particular emphasis on older populations. Regardless of age or current fitness level, engaging in regular exercise leads to an improved quality of life. Dr. Fisher highlights an important point: if more people adopted exercise as a health intervention before they needed medical care, it could significantly reduce the strain on healthcare systems like the National Health Service. The role of fitness and personal trainers in improving public health. Dr. Fisher highlights how fitness professionals, physiotherapists, and gym owners can have a more prominent role in society, as they are the ones actively working to prevent disease through exercise. Finally, the paper emphasizes the importance of evidence-based exercise programs that are tailored to the needs of different populations, particularly older adults. Amy shares the Exercise Coach’s approach of using scientifically-backed training methods, ensuring that individuals receive safe, effective, and accessible fitness solutions.Mentioned in This Episode:
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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.
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Saknas det avsnitt?
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Amy Hudson and Dr. James Fisher explore the rise of GLP-1 medications like Ozempic and Wegovy for weight loss.
They discuss how these drugs work, why muscle mass, not just body weight, is the true marker of health, and why many people who lose weight too quickly end up weaker, not healthier. Tune in to hear the long-term risks of GLP-1 use and how strength training can help you maximize the benefits of GLP-1 medications.
Dr. Fisher starts by explaining what GLP-1s are and how they work. Originally designed as a treatment for diabetes, GLP-1 medications help regulate blood sugar and insulin production. He further adds that their ability to slow digestion and reduce appetite has made them a popular option for weight loss. Amy and Dr. Fisher cover why GLP-1s are effective for weight loss. Unlike traditional diets that rely on willpower, GLP-1s make you feel full longer by delaying stomach emptying and reducing appetite, leading to natural calorie reduction. Dr. Fisher explains why drug companies have shifted their focus from diabetes treatment to weight loss. With millions more people struggling with obesity than diabetes, the financial incentive to market GLP-1s as a weight-loss solution is undeniable. How many people are using GLP-1s? According to Dr. Fisher, around 7% of U.S. adults have taken or are currently taking GLP-1 medication specifically for weight loss. Amy shares why people have always wanted a magic pill for weight loss. People have long searched for an easy way to shed pounds. GLP-1s might be the closest we’ve come, but the big question is, do they really work in the long run? If a drug could replicate the benefits of exercise—muscle retention, cardiovascular health, metabolic improvement—everyone would take it. But exercise does far more for the body than just burning calories, and no pill can truly replace it. The side effects of GLP-1s. GLP-1 drugs can help with weight loss, but they aren’t without risks. Dr. Fisher explains that users report nausea, vomiting, diarrhea, fatigue, and dizziness. Dr. Fisher on the long-term effects of being on GLP-1s. While short-term studies show weight loss benefits, there are concerns about long-term muscle loss, metabolic slowdown, and potential dependency on the drugs. Why GLP-1s cause muscle loss along with fat loss. Rapid weight loss isn’t just about losing fat—it also leads to muscle loss. And without strength training, a significant portion of the weight you lose comes from muscle, which can be disastrous. The importance of strength training while losing weight – Dr. Fisher stresses that anyone using weight-loss medication must incorporate strength training. Otherwise, they risk losing lean muscle, which is essential for metabolism, strength, and long-term health. Why weight loss alone isn’t a marker of health. Amy explains why weighing less doesn’t necessarily mean being healthier. Muscle mass, strength, and metabolic health are better indicators of overall well-being than just body weight alone. The "fat but fit" paradigm – research shows that being overweight but physically strong is healthier than being at a "normal" weight but weak. Dr. Fisher goes over the dire consequences of muscle loss. Losing muscle accelerates aging, reduces mobility, and makes it harder to maintain a healthy weight as we grow older. The problem with yo-yo dieting--what your personal trainer is not telling you about rapid weight loss. Many people regain lost weight within a year, but the worst part is that they don’t regain the muscle they lost. This cycle leaves them with a higher body fat percentage and a lesser muscle mass than before. According to Dr. Fisher, if you lose weight but don’t maintain muscle, then regain the weight without rebuilding muscle, you’re in worse shape than before—both physically and metabolically. Amy and Dr. Fisher discuss the real metric for fitness success. Instead of focusing on the scale, look at muscle mass and strength as key indicators of progress. Dr. Fisher’s advice for anyone considering weight loss drugs: if you’re thinking about taking GLP-1s, make sure you have a plan to preserve muscle. Your personal trainer can guide you on how to use strength training to develop a stronger, fitter, and healthier body.Mentioned in This Episode:
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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.
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Amy Hudson and Dr. James Fisher sit down with Matt Brzycki, a strength and health fitness expert with more than 41 years of experience as an administrator, instructor, and a coach.
They discuss how to get stronger, train smarter, and see real results—without wasting time or risking injury. Tune in to hear the key principles of an effective workout, why full-body training accelerates progress, and why proper technique is the real secret to long-term success.
Matt starts by sharing his journey to fitness and strength training--and the research that made him famous. According to Matt, any workout can work if it follows scientific principles. A solid program should be based on research, not fitness trends or influencer hype. Matt and Dr. Fisher talk about the benefits of keeping strength training simple. Overcomplicated routines discourage consistency. A well-designed program should be easy to follow, so you can focus on steady progress rather than unnecessary complexity. Matt breaks down the six essential elements of an effective resistance training program. Productivity – Your program should deliver results. Any program can work if it follows evidence-based principles. Stick to what research supports for optimal progress. Comprehensiveness – Train your entire body, not just the muscles that look good in the mirror. A balanced approach prevents imbalances and enhances overall strength. Practicality – Strength training shouldn’t be complicated. Many trainers overcomplicate it, but an effective program is easy to understand and follow. Safety – Fear of injury keeps many people from lifting weights. A well-structured program minimizes risk and keeps you safe while building strength. Efficiency – Your workouts should be effective and time-conscious. Get in, train smart, and get out—no wasted time, just results. Sustainability – Can you stick with it long-term? A good program fits into your lifestyle without requiring hours in the gym. Spending more time in the gym doesn’t mean better progress. A good program helps you get maximum results in the shortest time possible by focusing on what truly matters. Amy highlights a major muscle-building truth: Training multiple muscle groups at once triggers a better hormonal response. Full-body movements lead to more overall muscle growth than isolating one muscle at a time. Do muscles compete for growth? – Dr. Fisher explains why full-body training is superior to split routines. Matt highlights how leg training benefits your upper body. Your legs and hips contain the strongest muscles in your body. Strengthening them boosts overall power and even helps with upper-body muscle development. Amy’s take on simplifying strength training. The easier and more accessible workouts are, the more people will do them. Overcomplication keeps people away. Why overcomplicated programs fail. For Matt, many fitness influencers and personal trainers add unnecessary steps to workouts, making them harder to follow. A straightforward, research-based approach leads to better results with less confusion. The stronger your muscles, bones, and joints are, the less likely you are to get injured. Matt highlights the key components of a safe workout: Avoid Overtraining – Many people do too many sets, train too often, or overload their exercises. A well-designed program should be moderate in frequency, efficient in duration, and comprehensive in targeting all muscle groups. Prioritize Good Technique – Lifting isn’t just about moving weights up and down. According to Matt, proper technique should be tight, controlled, and precise to maximize gains and prevent injuries. Supervision – While not everyone can afford a personal trainer, having some form of guidance or oversight—whether from an experienced friend or workout partner—enhances safety and effectiveness. Train Efficiently – The goal isn’t to spend more time in the gym but to get more from your time. Optimize your workouts by focusing on intensity and effectiveness, not just duration. Matt’s biggest gym pet peeve--Cell phones kill focus and make workouts less effective. If you’re texting or scrolling, you’re not training with the intensity needed for real progress. Matt’s thoughts on investing vs. spending gym time in the gym. Many people "spend" hours at the gym without real progress. The key is to "invest" time wisely by focusing on effective exercises instead of mindlessly going through the motions.Mentioned in This Episode:
The Exercise Coach - Get 2 Free Sessions!
A Practical Approach to Strength Training by Matt Brzycki
Maximize Your Training by 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.
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Amy Hudson and Dr. James Fisher explore the powerful connection between strength training and brain health.
They discuss how resistance training enhances cognitive function, the surprising link between resistance training and Alzheimer’s, and how lifting weights can improve insulin sensitivity.
Tune in to hear how strength training benefits not just adults but also children and why nearly 15% of deaths worldwide are linked to poor mental health--and how resistance training can help.
What is brain health? Dr. Fisher defines it as cognitive function, including processing speed, memory recall, and plasticity. Amy and Dr. Fisher explain why mental well-being matters. Nearly 15% of deaths worldwide are linked to poor mental health or depression. The overlooked link between brain health and resistance training. Amy explains why most people don’t expect strength training to affect cognitive function. Dr Fisher highlights how resistance training impacts brain health as we age. According to Dr. Fisher, strength training can slow the progression of Alzheimer's and reduce the risk of developing it. Amy reveals how muscular contractions from resistance training fuel brain activity and release feel-good hormones. Dr. Fisher shares data on how lifting weights improves cognitive function, neural efficiency, and mental clarity. Amy and Dr. Fisher explain why Alzheimer’s is called Type 3 diabetes--poorly controlled blood sugar may increase the risk of developing Alzheimer’s. How strength training enhances insulin sensitivity. Dr. Fisher highlights how it improves the body’s ability to metabolize sugar and prevent chronic diseases. Dr. Fisher explains how strength training helps prevent insulin resistance, which is linked to cognitive decline. To get the most out of strength training for brain health, Dr. Fisher emphasizes that it must be a sustained lifestyle habit. How resistance training improves mental well-being, boosts self-esteem, and enhances physical self-worth. Dr. Fisher on the impact of strength training for kids and teens. He reveals the research that shows engaging in physical activity improves academic test scores across all age groups. How strength training builds confidence. Amy explains how better sleep, mood, physique, and strength create a more self-assured person. When you are a more confident person, you're able to go out into the world and fulfill your purposes better.Mentioned in This Episode:
The Exercise Coach - Get 2 Free Sessions!
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.
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Amy Hudson sits down with Gerianne Cygan, the Co-Founder of the Exercise Coach, to discuss what it takes to achieve a Metabolic Comeback.
They discuss why most diets fail, how yo-yo dieting leads to more fat gain over time, and why strength training is essential for sustainable fat loss. Tune in to hear how you can reset your metabolism, boost energy, and break free from the diet cycle for good.
Amy starts by explaining why most diets fail and why 95% of people regain all their weight within a year. Gerianne talks about the unsustainability of the yo-yo diet and how losing weight without strength training means losing both fat and muscle. The one thing that will change your weight loss approach. Understand that fat loss is not the same as weight loss. Losing weight means you lose both fat and muscle. Gerianne talks about systemic inflammation. This hidden troublemaker at the cellular level is linked to chronic diseases like cancer, heart disease, and diabetes. Amy and Gerianne break down the three biggest health troublemakers – systemic inflammation, high blood sugar, and poor digestive health. Why high blood sugar is a silent epidemic. Amy shares shocking CDC statistics on prediabetes and its link to future health risks. How sugar addiction is fueling chronic diseases in the USA. Gerianne shares the key elements of the Metabolic Comeback program. This is a powerful combination of whole-food nutrition and effective strength training. Why whole-food nutrition is the foundation of better health. According to Gerianne, eating food in its natural state provides essential nutrients while eliminating harmful additives. Learn to simplify healthy eating. Gerianne breaks down whole foods into three macro-categories: proteins, healthy fats, and nutrient-dense carbs. Gerianne reveals how the 30-day Metabolic Comeback Challenge can help you fix your relationship with food and reset your metabolism. About food villains and why they sabotage your health. Amy explains how processed food, sugar, soy, dairy, and alcohol are blocking your body’s ability to function properly. Amy and Gerianne reveal the surprising benefits of clean eating – After 30 days, people naturally crave real food and lose their addiction to processed junk. Gerianne shares how eliminating food villains leads to real results. Numerous Exercise Coach clients report weight loss, deeper sleep, higher energy, and a love for cooking real food in just 30 days of clean eating Why nutrition alone isn’t enough. Amy explains that nutrition must be combined with strength training to prevent muscle loss during weight loss. Gerianne reveals the small shifts in exercise and diet that lead to dramatic improvements in vitality and aging. Understand that strength training prevents muscle loss and keeps your metabolism working even while losing weight. Amy and Gerianne on why health is more than weight loss--True transformation happens when you build habits that support lifelong nutrition and strength.Mentioned in This Episode:
The Exercise Coach - Get 2 Free Sessions!
The Exercise Coach: Nutrition Playbook by Gerianne Cygan
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.
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Amy Hudson and Dr. James Fisher break down three important research papers on the connection between strength, muscle mass, and longevity. They cover the benefits of exercising regularly and how being strong—regardless of weight—greatly reduces the risk of all-cause mortality.
Tune in to hear valuable insights on how strength training improves healthspan, not just lifespan, and actionable advice on prioritizing strength for long-term vitality.
Dr. Fisher starts by unpacking the “Fat But Fit” Paradigm. He shares research that highlights how overweight but fit adults had a lower risk of all-cause mortality compared to normal-weight, unfit adults. The key takeaway? Fitness and strength matter more than weight. Amy explains why it's better to have muscle and be slightly overweight than to be at a “normal” weight without strength. Dr. Fisher emphasizes the benefits of building strength for longevity. Strength is the single most critical factor in living a longer, healthier life. Amy highlights the goal of weight loss: It's not just about losing weight but about losing fat while preserving or gaining muscle. Maintaining strength after weight loss sets you up for better health and resilience in the future. Understand that losing weight through calorie-restrictive diets often results in muscle loss, which increases the risk of mortality. Learn how the Muscle Mass Index is a life-extending marker. Dr. Fisher reveals that people with more muscle live longer and are more resilient. Exercise isn’t about making your body smaller—it’s about getting stronger to live longer. Strength training benefits you today, tomorrow, and for years to come. Amy and Dr. Fisher cover the short-term, mid-term, and long-term benefits of strength training. Amy reveals how building strength pays off immediately and compounds over time, improving health and quality of life. Dr. Fisher breaks down research showing that being overweight or obese is far less of a risk factor than being inactive. Your health is more than a number on the scale: Amy emphasizes that strength and activity level are far better health indicators than weight. Dr. Fisher reveals the universal benefits of strength training. A groundbreaking study shows there are no “non-responders” to resistance training. Everyone, regardless of age or gender, sees positive results. Amy explains the compounding power of healthy habits. Your current health reflects the small choices you make every day. Consistency, not perfection, creates lasting results. Dr. Fisher on cheat meals: One bad meal doesn’t derail your progress. Avoid letting it spiral into an unhealthy day. Amy and Dr. Fisher discuss how our genes influence the benefits we see from resistance training. Dr. Fisher dispels the idea that you need to get bigger to get stronger—or vice versa. Strength has nothing to do with muscle size. You can be strong and have smaller muscles. Dr. Fisher explains how our bodies evolved to handle exercise stress. Amy shares the difference between health span and lifespan. Your goal should be to add quality to our years—not just more years to our lives. Amy’s parting encouragement: Even if you’re starting now, it won’t take long to see meaningful results. In just 12 weeks, you can achieve transformative changes in strength and health.Mentioned in This Episode:
The Exercise Coach - Get 2 Free Sessions!
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.
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Amy Hudson and Dr. James Fisher dive into the critical connection between strength training and bone health, explaining how building muscle can improve bone density and combat age-related bone loss.
They explain the role of hormones like testosterone and estrogen in bone health and why starting resistance training early makes such a big difference.
Even if you’ve already experienced bone loss or osteoporosis, it’s not too late—simple, controlled exercises can help reverse the effects.
Amy and Dr. Fisher start by explaining how improving strength can also improve your bone mineral density. Dr. Fisher explains the fascinating connection between building muscle and maintaining healthy bones as we age. Discover the surprising benefits of strength training for your bones. Amy highlights how resistance training not only builds muscle but also keeps your bones strong and healthy over time. Dr. Fisher shares why bone health becomes critical as we age. After age 40, we lose about 5% of our bone mass every decade. How our bones change as we age—and what you can do about it. Bone loss starts in our 30s and accelerates with age, but proactive resistance training can slow it down. Dr. Fisher shares research on how hormones affect bone health. As testosterone and estrogen levels drop in men and women, bone mineral density also declines. Why weak bones are a bigger issue than you think. Hormonal changes can make bones more fragile, but Dr. Fisher reveals strength training can help. Amy and Dr. Fisher discuss why men see faster results in improving bone density. While bone loss is more drastic for women, men tend to regain density quicker once they start strength training. Understand that resistance training early in life pays off later. Amy shares why proactive strength training is easier than trying to reverse bone loss. She explains the benefits of building bone density now to avoid struggles with osteoporosis or osteopenia later. Learn how stronger muscles lead to stronger bones. Dr. Fisher explains that it’s the force of resistance training—not just muscle strength—that signals your body to build bone density. The science of stronger bones. Resistance training creates a strain on your bones that triggers your body to send osteoblasts to rebuild and strengthen them. Amy and Dr. Fisher discuss how losing bone mass impacts your balance and agility. Amy and Dr. Fisher break down the key elements of strength training for osteoporosis. You don’t need heavy weights to make a difference—slow, controlled resistance training works wonders for bone health. Lifestyle habits that affect your bone density. Amy explains how exercise, nutrition, and even daily movement can have a profound impact on maintaining strong bones. Understand that calcium alone isn’t enough for strong bones. Dr. Fisher emphasizes that while supplements help, they can’t replace the effects of regular exercise. Dr. Fisher explains why movement is essential for bone health. Our bodies are designed to move, and without exercise, even good nutrition won’t be enough to protect your bones. Amy shares how several of her clients reversed osteoporosis through strength training--and the exact training regime they followed. Why it’s never too late to start strength training. Even if you’ve been diagnosed with osteoporosis, resistance training can help slow or even reverse bone loss. Dr. Fisher highlights the dual benefits of resistance training. It’s both pre-rehabilitative, preventing decline, and rehabilitative, helping you recover if you’re already experiencing issues.Mentioned in This Episode:
The Exercise Coach - Get 2 Free Sessions!
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.
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Amy Hudson and Dr. James Fisher explore how strength training is more than just a workout—it's a lifelong investment in your health, mobility, and resilience.
You’ll learn why proactive strength training can act as your body’s insurance policy, how to recover faster after an injury, and the surprising science behind strength training through pregnancy.
Amy and Dr. Fisher start by explaining why strength training is like an investment for your future health: Build strength reserves now to maintain quality of life later. Amy explains how strength training fortifies your joints and protects vulnerable areas like your knees and back. Dr. Fisher reveals the one thing that boosts surgery recovery outcomes. If somebody's going to have a knee replacement, the best marker for a positive outcome is how strong that person is going into that surgery. Amy and Dr. Fisher agree that rehabilitation shouldn’t end after recovery. Lifelong strength training keeps your body functional and resilient. Amy highlights the benefits of strength training twice a week. She compares it to paying into your physical "401k" for future mobility. How to prevent injuries before they occur. Dr. Fisher shares how strength training acts as "prehabilitation," preparing your body for life’s challenges. Dr. Fisher explains why people should keep training even post-surgery. It can help maintain fitness and aid faster recovery. What the research says about strength training through pregnancy and how it can impact the overall health of the mother and the baby. Dr. Fisher shares a surprising analogy between strength training and dental hygiene. Regular strength training preserves overall health like brushing preserves teeth. Dr. Fisher talks about strength training and how it can restore youthful function and protect against future muscle declines. Amy and Dr. Fisher reveal why strength training is critical at every age. It supports brain health, organ function, and overall well-being as you age. The ultimate goal of strength training is to live a healthier, longer, higher-quality life at every stage. Having an injury doesn't mean that you stop strength training, it means that you strength train around that injury. For Dr. Fisher, it's better to be the oldest guy in the gym than the youngest guy in the retirement home.Mentioned in This Episode:
The Exercise Coach - Get 2 Free Sessions!
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.
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Amy Hudson and Dr. James Fisher chat with Dr. Wayne Westcott, an accomplished international authority in health, fitness and aging. He’s the author of over 25 fitness books and the go-to expert and deep source of knowledge for maintaining strength at any age.
They discuss how strength training not only combats muscle and bone loss but also helps prevent obesity, type 2 diabetes, and other chronic conditions.
Tune in to hear how you can age gracefully and improve your overall health by focusing on strength, muscle retention, and longevity.
Dr. Westcott shares how he used strength training in high school to improve his running, despite his coaches warning it would slow him down--now, he sees it as the foundation for both athletic and personal strength. According to Dr. Westcott, strength training for kids isn’t just about physical health—it boosts cognitive performance and academic success. Dr. Westcott points out that strength training combats muscle and bone loss, which are inevitable with aging. He highlights its role in preventing chronic issues like obesity and type 2 diabetes. “Muscles are the engines of your body,” says Dr. Westcott, explaining how muscle loss slows metabolism and leads to weight gain. Dr. Westcott shares research showing that after dieting, most people regain weight as fat instead of muscle. Strength training interrupts this cycle, helping to maintain muscle and improve body composition. Amy reflects on how weight loss is often misunderstood--it’s not about shedding pounds; it’s about losing fat while preserving muscle. Dr. Westcott shares a study showing that older adults who combine strength training with extra protein significantly improve muscle retention. He recommends this simple strategy for anyone over 50. Dr. Fisher discusses the tragedy of muscle loss with aging, calling it a hidden threat to health and independence. Dr. Fisher and Dr. Westcott break down a study on the benefits of extra protein combined with strength training for postmenopausal women. You can lose weight faster by simply cutting your calories. Unfortunately, this strategy means you’ll end up losing both fat and muscle. It makes a lot of sense to add strength training to whatever you do, from aerobic exercises to sensible dieting. The best way to get amazing results with strength training is doing exercises that keep the tension on the muscles in a safe and effective manner. According to Dr. Westcott, many people overdo strength training and that’s why they burnout. He recommends focusing on safe, efficient workouts that are sustainable and enjoyable. Amy shares the key elements of her training schedule--20 minutes, twice a week is more than enough. Dr. Westcott talks about slower-speed exercises and how they yield better results in strength training. Amy and Dr. Fisher discuss the best place to start with strength training. Keep it simple, time efficient, doable, and interesting. Dr. Fisher and Dr. Westcott agree that the slower you do your reps the better. Your goal is to make every repetition count. You can do far fewer repetitions with far fewer risk of injuries and still get awesome results. Dr. Westcott explains why most people don’t go the whole way in their strength training journey. People start strength training and they try to do too much, too frequently--too many sets, reps, and exercises—which quickly leads to burnout. Lifting weights is not about how much weight you lift. It’s about how effectively you work your muscles and how long the muscles are under tension. Dr. Fisher believes strength training should be simple and accessible. He advises focusing on uncomplicated, supervised programs that fit seamlessly into your busy life. We have a choice in how we age. According to Amy, reversing aging starts with building and maintaining muscle. According to Dr. Westcott, cardio combined with dieting often leads to weight loss and muscle loss. Strength training, on the other hand, preserves muscle while delivering better long-term results.Mentioned in This Episode:
The Exercise Coach - Get 2 Free Sessions!
Strength Training Past 50 by Wayne Westcott and Thomas R. Baechle
Building Strength and Stamina by 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.
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Amy Hudson and Dr. James Fisher explore the science, strategies, and mindset shifts needed to set meaningful goals and build sustainable habits.
From understanding what health truly means to leveraging neuroplasticity and dopamine to stay motivated, they share actionable insights that can help you take charge of your well-being and make the upcoming year your healthiest yet.
Amy and Dr. Fisher start by exploring what health truly means and why it’s essential to consider multiple areas of well-being rather than focusing on just one. The role of goals: Dr. Fisher emphasizes the evolutionary importance of setting goals and highlights the need to shift from outcome-driven goals to process-driven habits. According to Dr. Fisher, focusing on controllable actions rather than solely aiming for outcomes makes achieving goals more enjoyable and sustainable. Amy and Dr. Fisher address how the fear of failure often prevents people from setting goals. Amy explains how reflecting on long-term aspirations clarifies the behaviors needed in the present to achieve the desired outcomes. Without intentionality, it’s easy to fall into instant gratification and take the path of least resistance. Research shows that for optimal growth, new tasks should be successful 85% of the time and challenging 15% of the time. Dr. Fisher explains that the same principle applies to goals—if they’re too easy, they won’t push you to grow. If you set a goal that you can achieve 100% of the time, then it's not really a challenge. It's not really putting you outside your comfort zone or improving you. Dr. Fisher shares why people should drop the all-or-nothing mindset when setting goals. Instead, focus on daily, actionable habits that are both achievable and sustainable. All goals will have barriers. Amy shares why it’s smart to anticipate potential challenges that might hinder your progress and develop strategies to overcome them. For example, if time is a barrier, consider a workout plan that fits your schedule, like two 20-minute strength training sessions per week. Amy and Dr. Fisher agree that sustainability matters. Setting unrealistic goals can lead to burnout--so focus on creating habits you can maintain in the long run. Amy talks about connecting with your "why." Understand the deeper reasons behind your health goals. Emotional connection provides motivation and keeps you on track. Dr. Fisher shares research on the neurophysiology of goals and how the brain influences goal-setting and a person’s success. The brain’s ability to remodel itself means we can continually grow and adapt through intentional effort. Amy highlights the power of verbalizing your goals and how sharing your goals creates accountability and reinforces commitment. Always plan for success. For Dr. Fisher, scheduling your priorities, such as meal prep, workout times, and sleep, ensures the actions that push you towards your goals always happen. Health and goal-setting are about playing the long game. By focusing on sustainable habits, connecting with your "why," and embracing the process, you’ll set yourself up for success in 2025 and beyond.Mentioned in This Episode:
The Exercise Coach - Get 2 Free Sessions!
The 7 Habits of Highly Effective People by Stephen R. Covey
Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear
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.
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Amy Hudson and Dr. James Fisher dive into the best resistance training exercises for seniors, offering insights into how these exercises improve strength, mobility, and independence.
You’ll learn why resistance training is essential for healthy aging, how to tailor exercises to individual needs, and practical tips to start or improve your fitness journey. This episode is perfect for anyone ready to embrace a stronger, healthier future!
Amy and Dr. Fisher start by explaining why strength training is an investment for your future health: Build strength reserves now to maintain quality of life later. They break down a systematic review paper titled: Machine-Based Resistance Training Improves Functional Capacity in Older Adults. Dr. Fisher explains how the paper sheds light on how using machine-based resistance training can improve functional capacity in older adults. What are the benefits of using machines for resistance training? According to Dr. Fisher, some people have lost so much functional capacity that they can’t do any exercises to begin with. A machine does not require a high degree of balance. You can always sit down and it’s accessible to almost anybody. Dr. Fisher explains how strength gains can directly influence your longevity and overall health--being stronger makes you harder to kill. According to Dr. Fisher, strength training doesn’t have to be complicated. You only need simple, machine-based strength exercises to produce significant improvements in both strength and ability to perform daily tasks. Dr. Fisher highlights how seniors of around 70 years old experienced marked improvements in strength after just three months of strength training. Amy explains why muscle strength is crucial for day-to-day activities and independence. She reveals how improving muscle strength can lead to greater autonomy, enabling you to perform essential activities like standing up or lifting objects. Strength training increases self-confidence and physical performance. Dr. Fisher and Amy agree that resistance exercises can help boost self-esteem, resulting in greater confidence when performing everyday tasks. The link between improved strength and better cognitive function. Engagement in resistance training irrespective of strength gains improves self-efficacy. Self-efficacy is our self-confidence, how we feel about ourselves. Amy and Dr. Fisher go through ways resistance machines provide effective strength training for seniors. How functional strength improves life quality beyond the gym. According to Dr. Fisher, 12 weeks of focused strength training leads to measurable improvements in functional capacity, from walking to sitting and standing with ease. Amy highlights two of the most rewarding long-term benefits of strength training: independence and the confidence to tackle day-to-day life. For Dr. Fisher, small, consistent effort in strength training can lead to huge improvements in your ability to perform simple tasks and lasting improvement in your quality of life. Amy and Dr. Fisher share how regular strength training can make even the simplest movements—like walking or standing—easier and less risky. Strength training improves not just strength, but also overall well-being. It not only increases muscle mass but also boosts mental health, self-esteem, and confidence, leading to a better overall sense of well-being.Mentioned in This Episode:
The Exercise Coach - Get 2 Free Sessions!
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.
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Amy Hudson, Brian Cygan, and Dr. James Fisher answer all your burning questions about health, fitness, and strength training.
They cover the best way to warm-up before strength training, eating before or after a workout, and why you should prioritize strength training over cardiovascular exercises.
Amy, Brian, and James discuss how becoming stronger can improve all aspects of your life. Question 1 - To warm-up or not to warm-up? Dr. Fisher explains that there is no evidence to support any need for a warm-up before a strength training session. Brian and Amy add--when lifting heavy objects at home, you don’t warm up. As long as you’re increasing the load incrementally during a strength training session, you won’t need to warm up. Question 2 - Do you need to eat before or after a workout? According to Brian, you don't want to start a strength training workout in a fasted state. It’s always a good idea to have a light, healthy snack 45 minutes before a workout to ensure your glucose levels remain stable. Dr. Fisher talks about eating after a workout: consuming high-quality protein an hour after a workout may help the body recover and build muscle. He adds that consuming a large amount of carbohydrates after a workout can blunt some of the positive hormonal responses you seek from the strength training session. Question 3 - Is it possible to improve the aesthetics of our physique at different points in life? Brian explains that we all possess an ability to improve the aesthetics of our physique throughout our life. What we can’t influence is the order in which body fat is gained or lost. When it comes to losing weight, you need to play the long game. Have conviction in the process and don’t focus too much on the outcome. Amy shares how strength training, adequate protein intake, and anti-inflammatory eating will keep you on a positive metabolic trajectory that leads to leaning out over time. Question 4 -Cardio vs. strength training: Which is better for your goals? Dr. Fisher reveals what the research says about cardiovascular training versus strength training--and why you should prioritize strength training over cardiovascular exercises. According to Dr. Fisher, cholesterol is not a villain. It's an essential part of our body and is used in the production of essential hormones like estrogen, testosterone, and cortisol. Dr. Fisher explains why we should approach exercise based on the intensity of effort and how hard you're working rather than making it about cardio versus strength training. Amy and Dr. Fisher break down the amount of time and effort it takes to optimize health, fitness, and longevity across a person’s lifespan. Dr. Fisher highlights how a single strength training session of around 20 minutes is infinitely more beneficial than 150 minutes of low to moderate intensity cardiovascular exercise. Does workout length matter? Amy and Brian agree that longer workouts don’t guarantee better results. Effective strength training is about the quality of your workout, not how much time you spend in the gym.Mentioned in This Episode:
The Exercise Coach - Get 2 Free Sessions!
SCE episode 116 - What is the Best Way to Lose Belly Fat?
SCE episode 105 - Running Isn’t the Only Way To Train Your Heart and Lungs
SCE episode 111 - What about Cardio? – Part 1: Is It Possible To Improve Your Heart Health Without Doing Traditional Cardio Exercise?
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.
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Welcome to Season 2 of the Strength Changes Everything! In this kickoff pisode, Amy Hudson, Brian Cygan, and Dr. James Fisher dive into the science of strength training and how it can help optimize your health, wellness, and longevity.
Expect to hear the latest science, practical tips, and inspiring stories to help you build strength, optimize health, and redefine what’s possible at any age.
Amy, Brian, and James start the conversation by discussing the relaunch of Strength Changes Everything. They explain why season two will be more than just fitness—it will be about transforming how we age, helping us live with strength, vitality, and confidence at all stages of life. Brian talks about the power of optimized exercises--it’s a form of training that maximizes safety and efficiency while minimizing the time it takes for people to get the results they want. Dr. Fisher covers the benefits of following a science-backed approach to strength training. Amy talks about strength training and why it’s the ultimate longevity tool. Learn why it’s essential for preserving health, optimizing performance, and feeling younger for longer. Brian talks about the rising interest in strength training and why it’s such an important tool for health, performance, and longevity. Strength training today is no longer a nice-to-have, it’s a must have for people looking to elevate their health and fitness journeys. Brian shares his thoughts on how people can feel and look decades younger. By restoring lost muscle mass, you can move, function, and live with the strength and vitality of someone 10–20 years younger than you. According to Dr. Fisher, most people desire to have a biological age equal to or less than their chronological age. People want to be 46 but want to function like they’re 25 years old. The good thing about strength training is that it’s never too late to start--it doesn't matter if you’re in your 30s or 80s. Wouldn't we all like to look, feel and function a decade younger than we really are? The answer is yes. According to Amy, strength training is one of the best ways to achieve that. Brian and Amy explain why most people automatically assume that the benefits of strength training are too good to be true. For example, most people find it hard to believe that strength training can make you feel and look like a person 10 years younger than you. It’s unfortunate that most people expect a decline in bodily function as they get older, and they’re convinced there's nothing they can do about it. For Amy, this doesn’t have to be the case. The secret lies in understanding how much muscle is needed to unlock the magical fountain of youth. Dr. Fisher breaks down a recent scientific paper on the benefits of engaging in strength training past retirement age. The paper covers people in their mid to late 60s and how they drastically improved their quality of life and well-being a within a few months of engaging in strength training. Brian reveals the connection between strength, health, and longevity. Join the movement. Strength training isn’t just about fitness—it’s about reclaiming your life, your health, and your potential. Be part of the revolution that’s changing how we age.Mentioned in This Episode:
The Exercise Coach - Get 2 Free Sessions!
Dr. James Fisher’s research paper on Evidence-Based Resistance Training Recommendations
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.
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Join us for this replay from the archives to learn more about myths involving fitness...
Brian and Amy explore a couple of articles talking about the impacts of weight loss vs. exercise on longevity, and discuss the myths surrounding losing weight and achieving optimal physical health. Learn why focusing on losing weight is the wrong goal, and why a proper strength training program is the best way to maintain fitness as we age.
There is a ton of information regarding health and fitness out there, and sometimes the info conflicts, so discerning the truth can be challenging. A recent article published in the New York Times essentially claimed that exercise is more important than weight loss for longevity. The behavior of exercising matters more statistically than losing weight, but that could be narrowed down to having a higher fitness level is more important than weight loss. Activity has its limitations related to weight loss and increasing longevity. Intentional exercise is a means to an end. The goal of which is to change the systems of the body for the better. Muscle quality is one of the #1 predictors of mortality. The exercise and muscle mass itself doesn’t increase your longevity, but they are correlated to the physiological effects that are. Weight loss is hard. It has to be combined with nutritional changes, and if your goal is to be thinner, the optimal path is to combine exercise that maximizes muscle health and proper whole foods nutrition. However, when it comes to overall health, there are positive changes outside of weight loss. The research looked at overweight and obese individuals with health problems, and they found that poeple that exercised effectively saw great results, whether or not they lost any weight. Exercising and improving the related biomarkers leads to better longevity, even more than people that simply lose weight by dieting. Blood pressure, cholesterol, and insulin resistance are the measures that truly indicate someone’s health and overall longevity, far more than their weight. There are a number of ways to lose weight that are extremely unhealthy. Cutting calories without strength training is one of the worst ways you can lose weight. Another study involved 81 sedentary overweight women and putting them into a walking program. At the end of 12 weeks, a few women had lost some body fat, but 55 of them had actually gained weight. Just moving your body will not cause weight loss, nor will it improve the systems of the body. In terms of exercise for anyone over the age of 30, we need to target the optimization of muscle mass and strength through exercise. Sarcopenia is the root cause of the deterioration of fitness as we age. Compared against each other, exercise is considerably more beneficial than simple weight loss. In some studies, weight loss had no improvement on mortality risk at all. Activity and weight loss are not enough. Even if you’ve had trouble losing weight in the past, you can make a huge difference in your health by starting an effective strength training program.Links:
exercisecoach.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.
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Join us for this replay from the archives to learn more about dose-response and what it means for your fitness...
Learn how a little-known principle in exercise determines whether you get the fitness results you are looking for, or you just spend some time moving weights up and down at the gym. Find out why the dose-response to exercise is what you should really be paying attention to, and how it can guide you to easier fitness gains in a shorter amount of time.
More exercise is not necessarily better. The dose-response relationship applies not only to medication and stressors but also to exercise. It describes the magnitude of the response the body has in response to a stressor, in this case exercise and the response is the result that we are looking for. Your body is what produces the results and adaptations that you want, not the exercise. If the stress is of sufficient intensity or quality, you will get the response that you want. Just going through the motions of exercise won’t necessarily produce an adaptive response in the body. You also need to give the body enough time and resources to produce the response you are looking for. Exercising too often is actually preventing your body from adapting and growing. This is how athletes experience overtraining. The adaptations occur after the exercise session is complete, and only if the stimulus is of a high enough intensity and quality. Exercise is a means to an end, not an end in itself. Just putting in time exercising isn’t necessarily a good thing. A lot of what passes for exercise is just enjoyable activity, and it won’t trigger adaptations or reverse the effects of aging. Exercise impacts every system of the body. For every single exercise session, you should be able to measure the improvements in fitness level. This is a key component of the program at the Exercise Coach. When you don’t see improvements between sessions, it means one of two things. Either you need to increase the intensity of the exercise, or increase the amount of rest and recovery between sessions. Your dose-response is very individualized. The amount of stimulus you need to generate an adaptation will vary. At the Exercise Coach, client’s individual abilities are measured and programs are designed to be just the right fit for them. At the end of the day, the right intensity for one is different from the right intensity for another.Link:
exercisecoach.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.
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Join us for this replay from the archives to learn more about how strength training should complement dieting for weight loss...
Dr. James Fisher answers the question “Why does muscle really matter for weight loss?” Find out why muscle mass should be a vital component of your weight loss strategy and why dieting without strength training is a recipe for long term disaster for your body.
There is a direct connection between your body’s muscle mass and its metabolic effectiveness, the ability to lose fat and keep it off, and your overall health. Why does muscle matter for weight loss? Muscle is metabolic reactive and consumes calories just by existing. You will burn a larger number of calories on a daily basis by having more muscle mass than someone with less. Instead of thinking about weight loss, we should think of it as fat loss because we don’t want to lose just any kind of weight, we want to improve body composition. Focusing on weight loss can be discouraging when people lose less weight than they hoped without taking into account gains in muscle mass. Without strength training, any weight you lose with dieting or activity will not be as much fat as you could lose by incorporating strength training into your routine. Anyone who goes on a calorie reduction plan to lose weight will end up with about 50% of the weight loss occurring within their muscle mass, which is an absolute tragedy. We want to hang on to as much muscle mass as we can as we age. Diet and cardio without strength training exacerbate the loss of metabolically valuable muscle tissue. Protein is a great calorie to consume as it’s thermogenic and used to absorb some of the protein you take in. Government nutrition guidelines should be adjusted to account for this. Maintaining your muscle mass has the additional benefit of preventing and reducing injuries so you can continue enjoying aerobic activities as you age. Weight loss without strength training results in frailty. In the older population, people who are lean are generally weak and have poor mobility. The best thing to do is to focus on strength training to build muscle and improve quality of life along the way. If you increase the amount of muscle mass you have, you will burn more calories by default. Muscle also stores glucose, which will help you with insulin-related conditions like Diabetes.Link:
exercisecoach.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.
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Join us for this replay from the archives to learn more about effective exercise for your lower back and what can surprisingly make lower back pain worse...
In part two of the interview with Dr. James Fisher, we explore what it takes to actually strengthen the lower back and why exercises like the deadlift are not effective in targeting your lower back muscles. Find out how some people can experience significant lower back strength gain in as little as ten weeks with only 15 total minutes of muscle tension (60 to 90 seconds per week!) and why stretching without strength training can actually make your lower back pain worse.
The lower back is a notoriously difficult to train muscle group, which is why so many people are walking around with weak lower backs that are easy to injure and irritate. Fisher did some research with professional athletes to measure the effectiveness of certain exercises in strengthening the lower back and found that exercises that didn’t isolate the lower back didn’t make a major impact. However, lower back isolating exercises had a greater impact over more general exercises like the deadlift. The lower back needs an isolation exercise and preferably one that doesn’t also load the gluteal muscles. These exercises are best done with lower back specific pieces of equipment. In terms of overall strength, people who do lumbar exercises see significant increases in strength. Dr. Fisher has seen lumbar strength increases as high as 200% over the course of ten weeks, as well as improved lifestyle function, with a training frequency of once per week. Lower back exercises are typically just one set and roughly 90 seconds of muscle tension. The lumbar muscles are an example of how you can use your muscles and still lose them due to the deleterious effects of aging. You need to use specific muscle fibers in a specific manner in order to build the strength in your lower back. Stretching can be taken too far if you are not also strengthening the muscles involved. Making your spine and back more mobile without making it stronger can make things worse for you in the long run. Things like yoga should be supplemental to a proper strength training regime. Lower back pain often restricts range of motion, but there are still opportunities to train the muscle group without a full extension. You can start small and expand the range as you get stronger. People with lower back pain also tend to be cautious about moving their lower back, especially during exercise. This is why lower back machines that control the range of motion are effective. They maintain safety and stability while loading the muscles properly. In terms of age, lower back exercises are suited to pretty much everyone in society except for certain individuals; ex. If you’re pregnant, a small child, or have an injured spine. Once you’ve ruled out those conditions, you can safely and confidently strengthen the lower back. The more we know about our body, the more we know how to fix it. Helping identify the source of lower back pain, as well as what isn’t the issue, is all part of the journey of alleviating pain and improving quality of life.Link:
exercisecoach.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.
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Join us for this replay from the archives to learn more about solving the problems causing lower back pain...
Brian Cygan and Dr. James Fisher discuss the origins of lower back pain and why the vast majority of Americans will experience some form of lower back pain in their lives. Learn about the root cause of lower back pain and why most treatments only deal with the symptoms and the pain instead of solving the problem, which often leads to even worse issues down the road.
Fisher is an academic and researcher in the UK. He’s published research on muscular strengthening as well as lower back pain. Lower back pain is a constant issue for a large swath of society. According to his study, somewhere between 70% and 90% of people will experience lower back pain in their lives. Lower back pain can be extremely debilitating to a person’s lifestyle and sleep patterns, and can have a major impact on their mental health as well. There is also an enormous cost to society in terms of productivity. At the Strength Coach, we’ve found that strengthening is an important strategy to improving the quality of life of someone experiencing lower back pain. Chronic lower back is when it occurs for longer than three months. At that point it’s important to seek medical guidance from a physiotherapist or general practitioner. About 10% to 15% of people experiencing chronic lower back pain have a specific reason for it like nerve issues or a slipped disc. The remaining 85% to 90% have what’s referred to as non-specific back pain which reduces the ability to mitigate the pain. For many of those people, the solution is often some form of painkiller or passive treatment like stretching and massage. The theories about the existence of non-specific lower back pain have to do with our evolution from quadrupeds in the past. The muscles around the lower back don’t tend to get much direct exercise and there seems to be a correlation between non-specific lower back pain and weak or atrophied lumbar muscles. The muscles that are more intrinsic to the spine over time, as we live a normal life, can atrophy as a result of not using them in a specific and demanding enough way. For most people, their gluteal muscles and hamstrings are very developed and do a lot of the work that the muscles in the lower back should do, and this can result in those lower back muscles becoming weaker, misfiring, and causing pain. With non-specific back pain, strengthening the muscles in the lower back should be the foundational approach to prevent future episodes of lower back pain. Specific lower back exercises are important for everyone in society to maintain their strength and muscle mass in that region and avoid the onset of lower back pain. Once something negative has happened, the road to recovery gets longer. Your lower back is central to everything you do. Without good control of your central muscles, you cannot throw or catch or jump or move well. From there it’s a downward spiral into the realm of disability. An imbalance between ab strength and lower back muscle strength can be part of the problem. We want all of the muscles surrounding the core of the body to be trained effectively, and it’s the lower back muscles that tend to be forgotten. The weak link is usually the lumbar muscles, and this can lead to a negative feedback process, where someone avoids exercising those muscles even more to avoid the pain resulting in greater muscle atrophy. We have other societal factors that are also contributing to the lower back pain that so many people experience as part of their lives.Link:
exercisecoach.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.
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Join us for this replay from the archives to learn more about the importance of muscle burn...
Amy Hudson and Brian Cygan explain why that feeling of your muscles burning is exactly what you want to feel every time you go to the gym. Learn why muscle burn is one of the best indications that you’re exercising at the right intensity and without it, you won’t get the fitness results you’re looking for.
The intensity of an exercise is crucial to achieving the fitness results you want, and the feeling of muscle burn is a positive indication of that intensity. Effective exercise is simply a stimulus, where you stress the body in order for it to change for the better. Effective strength training needs to be intense enough to serve as that stimulus. Labored breathing, muscle burning, and a little discomfort are necessary elements of that kind of exercise. If you’re not experiencing some level of discomfort when exercising you are just going through the motions and aren’t putting in enough effort to see any real results. The fast-twitch muscle fibers are the ones that burn during exercise and they are the main focus of high-intensity exercise. The reason they burn is because they utilize the anaerobic subsystem of metabolism. Fast-twitch muscle fibers store sugar in the form of glycogen, and that’s what is consumed when exercising at an adequate intensity level. Muscle burn is a sign that you’re really tapping into the stored energy of your muscles, which is a good thing and you need to do to get stronger. Some people have more fast-twitch muscles than others and some muscle groups have more fast-twitch muscle fibers than others. Our natural response to the sensation of muscle burn is to be worried, but it’s okay to keep pushing through. The burn sensation is different from pain. As muscles fatigue near the end of a set, that’s when coaching and encouragement are vital. The brain is a prediction machine, and we have to intentionally override the survival mechanisms that tell us to stop exercising and preserve some energy in order to achieve the greatest results. People often look to muscle soreness as an indication that the workout was effective, but it doesn’t actually correlate to results later on. Muscle burn doesn’t necessarily lead to muscle soreness afterward. Eccentric training doesn’t burn as much as basic strength training, but it does produce more soreness later on. Delayed onset muscle soreness occurs more at the beginning of a new program and tends to reduce over time. The Exerbotics equipment gives Strength Coach clients an important advantage but showing progress over time instead of relying on sensations like muscle soreness. If your exercise isn’t delivering any changes to your body, then it’s not intense enough.Link:
exercisecoach.com
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