Can a single set actually make your muscles grow? Amy Hudson and Dr. James Fisher tackle a listener’s question: Can you really get results from a single set of exercises for a muscle group? They break down the science behind single versus multiple sets and explain why effort matters more than counting reps. Tune in to discover how to train smarter, save time, and still see real strength gains.

• Amy kicks things off with the big question: can you really do just one set and still get the benefits of strength training? 
• Dr. Fisher’s answer—yes, you absolutely can. That one set, if pushed with real effort, is enough to trigger results.
• Amy highlights a common training misconception. We’ve all been told that “more is better.” But the science shows that one quality set can be just as powerful as three.
• Dr. Fisher breaks down research comparisons of single-set versus multiple-set training.
• According to Dr. Fisher, effort is the key. A single set pushed to a high enough degree of effort matches the benefit of multiple sets. It’s intensity, not quantity, that makes the difference.
• Amy points out the obvious when you train to failure. If your muscles literally cannot do another rep, what’s the point of extra sets? You’ve already achieved the adaptation you came for.
• Dr. Fisher explains why stimulus matters more than volume. It’s the challenge to the muscle that drives change, not the endless repetition. With this approach, you can finish a workout in 20 to 30 minutes.
• Dr. Fisher reframes exercise volume. It’s not just sets of one exercise, it’s total sets across the muscle group. Every compound and isolation move adds to the tally, whether you realize it or not.
• For Amy, working with a personal trainer means you don’t have to guess how much volume is enough. They guide you to push just the right amount in each set, so one set can be enough if done correctly. 
• Dr. Fisher highlights the time trap of traditional training. Add up three sets for every exercise, plus two-minute rests, and you’re suddenly in the gym for two hours. 
• Amy highlights why people get confused about volume. Reps and sets are easy to measure. Effort isn’t—and that’s why so many default to doing “more” instead of doing “enough.”
• Dr. Fisher shares the biggest benefit of working with a certified coach--you hit the right intensity in every session. Instead of mindlessly adding sets, they make sure the effort in each set actually counts toward growth. 
• Dr. Fisher explains how technology is changing the game. With exerbotics machines, effort can be measured in real time. That makes it easier to quantify progress and what actually drives results.
• Dr. Fisher reframes training as a dosage. The right dosage sparks adaptation. More isn’t better—it’s just wasted effort if the goal has already been achieved.
• According to Dr. Fisher, higher volume can sometimes deliver slightly bigger short-term gains. But those differences are small, hard to measure, and fade with time. Over six months to a year, single and multiple sets lead to the same results.
• For Amy, if one set gets you the same outcome in a quarter of the time, why spend hours chasing more? Less time lifting means more time living.
• Dr. Fisher shares a fascinating example from his PhD student’s research. Even elite-level powerlifters—athletes pushing squat, bench, and deadlift—got stronger with a single set once a week. If that works at the highest level, it’s more than enough for the rest of us.

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.

Why do some people stay consistent with their health and fitness habits while others fall off after a few weeks?

In this episode, Amy Hudson and Dr. James Fisher share five tips to help you stay consistent with your workout routine. Learn  the benefits of scheduling your workouts, why setting challenges makes goals easier to achieve, and how the right social support can fuel long-term consistency.

Tune in to discover simple, practical strategies that keep you on track even when motivation runs dry.

• Amy starts by revealing the real reason most people struggle with motivation. 
• She explains that most fail because they don’t have a system to lean on when they don’t feel like doing anything. Once you build a solid structure, you don’t have to keep negotiating with yourself every day, you just show up and do it.
• Tip #1: Schedule it.
  • Your workout should be on your calendar. The moment you block off time, you instantly raise the odds of following through.
  • Amy explains the power of scheduling. When you train at the same time, on the same day, week after week, you don’t have to think about it anymore. You’ve taken away the decision fatigue, and all that’s left is repetition — and repetition is what builds results.
  • Even when you don’t feel like it, Amy says following through matters most. That single act of showing up when you’d rather skip tells your brain, “I keep my word.” And once you see yourself as someone who follows through, your confidence grows, and so does your consistency.
• Tip #2: Create a challenge.
  • Goals are good, but challenges are better because they’re specific and measurable. Whether it’s 30 days without junk food or 40 straight workouts, a challenge forces you to track your wins, and those little wins pile up into lasting change.
  • Dr. Fisher explains why goals without action fall flat. 
  • Writing down “lose 10 pounds” feels nice, but it doesn’t move the needle on its own. It’s the daily steps you take toward that goal that create momentum.
  • According to Amy, when you see progress in black and white — whether it’s workouts logged, weight lifted, or meals recorded — it lights a fire to keep going. The act of tracking doesn’t just measure growth, it actually fuels it.
  • Dr. Fisher highlights how habits become automatic over time. In the beginning, discipline feels heavy, but the longer you practice good routines, the lighter they get. 
  • Amy shares the benefits of structured challenges. She talks about Exercise Coach’s 30-day metabolic comeback challenge, built on whole foods and consistent workouts. That combination of simplicity and accountability gives people results they can see and feel quickly.
  • Dr. Fisher highlights the accountability that comes with working with a personal trainer. When someone is tracking your progress and guiding your choices, excuses lose their power.
• Tip #3: Gather friends.
  • Pursuing health doesn’t have to be a lonely road. The more you include friends or family in the process, the more motivated and committed you’ll both become.
  • Amy explains why family habits matter. When you shift things like sleep, nutrition, or daily activity as a household, you build a culture of wellness instead of trying to go it alone. 
  • Amy shares how social support saved her progress. She recalls doing a 30-day challenge with her husband and admits she probably would’ve quit without him. Having even one supportive partner can make the difference between stopping and succeeding.
  • Learn the importance of boundaries. Not everyone in your life will cheer on your healthy habits, and some will even try to pull you back. 
  • Protect your progress by drawing a line and surrounding yourself with people who genuinely want to see you win.
  • Amy explains why a coach can be the difference-maker. Having a personal trainer by your side means you’re never facing the journey alone. 
  • A coach isn’t just there for accountability, they bring encouragement, structure, and belief when you need it most.
• Tip #4: Listen to a podcast.
  • Feeding your mind is just as important as training your body. The more you hear about health and strength, the more you begin to see yourself as the kind of person who lives that lifestyle.
  • How to stack habits for maximum momentum. Listen to a podcast while walking, cycling, or lifting, and suddenly you’re training your body and your mindset at the same time. That layering effect makes progress faster and more fun.
• Tip #5: Write down a positive message.
  • Surrounding yourself with affirmations or quotes isn’t just feel-good fluff — it rewires your focus. When positivity is visible in your environment, it becomes easier to keep your mindset sharp.
  • Amy explains how to fight your brain’s negativity bias. By default, our minds scan for danger and problems. Writing down uplifting reminders trains your brain to see possibilities instead of pitfalls.
  • Dr. Fisher shares one of his favorite quotes: “Anticipation is worse than participation.” Most of the time, the fear of starting feels heavier than the act of doing. Once you step in, the resistance fades and you wonder why you waited so long.

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.

Think strength training is just about building muscle? Think again. Your workouts activate myokines that positively influence nearly every organ in your body.

In this episode, Amy Hudson and Dr. James Fisher break down the world of myokines--the powerful messengers released during exercise that can fight disease, sharpen your brain, and even slow aging. Expect to learn how strength training floods your body with health-boosting signals, why myokines are called “magic,” and ways strength protects both your lifespan and healthspan.

Tune in to discover why muscle is the most underrated organ in your body—and how to tap into its hidden power.

• Dr. Fisher starts by describing why we need to think of muscle differently: It’s not just tissue that moves your body, it’s a chemical messenger system that sends positive signals all over the body. 
• Amy and Dr. Fisher cover why exercise is medicine. Each contraction releases myokines that calm inflammation, boost immunity, and even protect against cancer and neurological decline. 
• For decades, scientists knew muscles released “something,” but the name myokines wasn’t coined until 2003. Now we know muscles are the largest endocrine organ in our bodies.
• Dr. Fisher explains the endocrine connection: Your muscles talk to organs the way your thyroid or pancreas does, constantly sending and receiving instructions. 
• According to Amy, you don’t need six months of training before myokines start working. Just one resistance session floods your body with signals that improve energy, mood, and metabolism.
• How to fight belly fat naturally. According to Dr. Fisher, a myokine called interleukin-15 literally shrinks fat cells, making them store less. At the same time, it activates immune cells that protect you against tumors and infections.
• Amy compares myokines to magic. Science shows that training creates chemical changes that feel almost supernatural. The “magic” is your body healing itself from the inside out.
• Learn how exercise boosts your brain: Myokines like BDNF (Brain-Derived Neurotrophic Factor) act like fertilizer for your brain cells. They help you think sharper, learn faster, and protect against cognitive decline.
• Dr. Fisher explains why muscle growth isn’t accidental. There’s a molecule called myostatin that tries to limit your muscle growth. Resistance training shuts it down—so your muscles can grow instead of being held back.
• Amy explains the anti-aging effects of strength training. 
• Dr. Fisher highlights the consequences of aging without strength: Frailty, injuries, and dependence. Building strength is the single best insurance policy against that future.
• According to Amy, life is not about how long you live—it’s about how long you can thrive. Myokines help you extend the years you can stay active, engaged, and vibrant.
• Amy and Dr. Fisher discuss how every squat, push, or pull unlocks healing compounds you can’t get from a pill. 
• Amy’s parting thoughts: Your body is wired to reward strength, that’s why each workout delivers an immediate chemical payoff that makes you feel good.

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.

The most dangerous fat in your body isn’t the kind you can see—it’s the kind you can’t. In this episode, Amy Hudson and Dr. Fisher explain why strength training is the best way to eliminate visceral fat. They cover why visceral fat is so dangerous, how to tell if you’re at risk, and the proven strategies to fight back with strength training and nutrition.

Tune in to learn how strength training, smarter nutrition, and simple lifestyle choices can lower inflammation, improve body composition, and protect your health for years to come.

• Dr. Fisher starts by differentiating visceral and subcutaneous fat. Subcutaneous fat sits right under the skin, while visceral fat builds up around vital organs. 
• Amy explains why visceral fat is called “toxic fat.” It doesn’t just sit quietly in your body—it releases pro-inflammatory cytokines that mimic an infection or injury response. This keeps your body in a harmful state of constant inflammation.
• Is it possible to control where you gain fat? Dr. Fisher highlights that you can’t choose where fat goes, but you can control how much total fat you carry.
• Why age makes visceral fat worse. According to Dr. Fisher, a younger person may carry extra weight with less visceral fat, but as decades pass, that internal fat tends to build up. 
• How to estimate your visceral fat levels. A simple check is comparing your waist to your height—if your waist is more than half your height, it may signal too much visceral fat.
• Amy and Dr. Fisher agree that strength training is a game changer for visceral fat. It helps lower visceral fat, improve metabolism, and reshape your body composition.
• Dr. Fisher highlights how strength training fights inflammation. It reduces fat stores and directly combats the harmful cytokines visceral fat releases. That means lifting weights is about more than muscle—it’s about protecting your internal health.
• Why strength matters more than the scale. Research shows that stronger people, even if overweight, often have inflammation levels similar to lean, fit individuals. Building strength protects you even when weight loss feels slow.
• Amy explains the power of small lifestyle choices. By improving nutrition and adding resistance exercise, you reduce visceral fat, cut down inflammation, and preserve muscle. 
• Why exercise is about more than fat loss. Amy points out that training lowers overall inflammation, not just body fat. This helps set you up for healthier years ahead, no matter your current size.
• Learn about the “skinny fat” phenomenon. Even lean-looking people may carry hidden visceral fat, which is just as dangerous as visible obesity. That’s why strength training and good nutrition matter for everyone, regardless of appearance.

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 that despite all our modern advances, our bodies are still running on the same hunter-gatherer genetics from millions of years ago?

In this episode, Amy sits down with Dr. James Fisher to explore the gap between how we were designed to thrive and how we actually live today. Together, they uncover 5 simple, science-backed lifestyle habits that can help us reclaim our health in a fast-paced, convenience-driven world.

Expect to learn how primal health habits can boost your energy naturally, prevent disease before it starts, improve sleep quality, and make you feel your best so you can give your best to the world.

• Amy starts by explaining the hidden cost of modern convenience. She shows how technology gives us speed and comfort, but it also strips away the natural movement and effort our bodies were designed for.
• Dr. Fisher reveals the concept of “genetic mismatch.” Our DNA is still wired for the hunter-gatherer world, but we’re living in a sedentary, fast-food culture.
• Amy shares why walking is underrated. With modern conveniences, we can go days without walking for purpose — but our bodies crave it. Scheduling walks restores energy, supports mental clarity, and reconnects us with the world outside our screens.
• Dr. Fisher emphasizes strength training as a longevity tool. He reminds us that our muscles are designed to be challenged, and avoiding that work actually accelerates weakness and pain. 
• Amy and Dr. Fisher agree that just two 20-minute sessions per week can transform your strength, independence, and daily comfort.
• Amy highlights the surprising link between pain and strength. While most people avoid lifting when they hurt, the right kind of training can reduce discomfort and restore confidence. 
• Dr. Fisher compares the body to a Ferrari — you can’t expect top performance on low-grade fuel. Choosing whole foods not only powers your energy but also protects you from chronic disease.
• Amy explains how to shop smarter without stress. She encourages sticking to the perimeter of the grocery store where the fresh produce and proteins live. 
• This simple habit reduces processed food in your cart and upgrades your nutrition without extra willpower.
• Dr. Fisher shares the forgotten power of sunlight and highlights how a short walk in the morning can dramatically improve mood, focus, and sleep later at night.
• Why you need to rethink your relationship with sleep. Dr. Fisher reminds us that sleep deprivation is so toxic it has been used as torture. Treating sleep as sacred helps you recover, repair, and thrive in every other area of health.
• Amy shares why fitness doesn’t have to mean the gym. Daily steps, a swim, or even playful activity all count toward keeping glycogen in check and your body thriving.
• Learn why processed foods drain more than they give. Amy highlights that they’re stripped of nutrients while loaded with additives that confuse your body. Swapping them for whole foods restores clarity, energy, and vitality.
• Amy and Dr. Fisher talk about the benefits of sunlight exposure.
• Amy reveals the mindset shift around strength training. It doesn’t have to be long, grueling sessions. All you need are small, consistent efforts. This makes it accessible for anyone, no matter how busy life feels.
• Dr. Fisher shares how the five lifestyle hacks (movement, whole foods, sunlight, sleep, and strength training), all align you with your ancestral design. Together, they create a foundation for thriving instead of just surviving.
• Amy highlights the ripple effect of feeling your best. When you invest in your health, your energy and presence spill over into your family, work, and community.
• Amy challenges you to act today. Even choosing one of these five areas to improve makes a real, measurable difference. The earlier you start, the sooner you feel the shift in energy, clarity, and 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.

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.

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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.

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:

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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.