Strength Changes Everything

Everything you need to know about muscle soreness. Hosts Amy Hudson and Dr. James Fisher talk about why soreness is NOT indicative of the quality of a workout, what causes – and what doesn't cause – it, the difference between muscle soreness and joint pain, and what you can do to reduce that soreness. If you're someone who exercises on a regular basis, you can't miss this one! Today's episode, whi...

"What happens if I stop strength training?" That's the audience question hosts Amy Hudson and Dr. James Fisher address in this new episode of Strength Changes Everything. Join them to hear about the benefits and negative consequences of doing and stopping strength training, as well as a 2017 study that looked at how a group of people were affected by halting their 6-month strength training. You'll...

Join hosts Amy Hudson and Dr. James Fisher for a quiz-style episode to see whether you're smarter than the average gym goer! 14 questions based on recently-published scientific research will show you how much you know when it comes to your "gym science." Tune in to learn more about the recommended protein intake per meal, carbohydrate, the animal- vs plant-based discussion, and the effectiveness o...

Amy Hudson and Dr. James Fisher discuss the critical role of strength training before and after surgery—and why it can make all the difference in your recovery. They cover how pre-surgery strength sets the stage for success, what to do (and what not to do) after an injury, and how training one side of your body can benefit the other. Tune in to learn why rest isn't always the best advice, how to t...

Hosts Amy Hudson and Dr. James Fisher discuss all things stretching and muscle soreness with Dr. Dave Behm, author of The Science and Physiology of Flexibility and Stretching. They cover the most common affliction, when it makes sense to stretch, and for how long you should stretch. You'll also hear expert insights on the correlation between stretching and strength, the different stretching approa...

Amy Hudson and Dr. James Fisher discuss the importance of range of motion in strength training and how it impacts performance, injury prevention, and long-term joint health. They cover why strength varies throughout a movement, the dangers of locking out your joints, and the myths about extreme ranges of motion. Tune in to hear expert insights on training smarter, maximizing muscle engagement, and...

Amy Hudson and Dr. James Fisher explore the difference between type one and type two muscle fibers—why they matter, how they function, and how to train them effectively. They discuss why neglecting type two fibers can lead to rapid muscle loss and how simple strength exercises can make a huge difference in keeping you strong, mobile, and functional for life. Join us to hear ways a sedentary lifest...

Amy Hudson and Dr. James Fisher dive deep into the science of supervised workouts, sharing research on the benefits of guided workouts. They explore the key differences between supervised and unsupervised training, why many people struggle to train effectively on their own, and how coaching impacts technique, effort, safety, and motivation. Tune in to hear why men and women respond differently to...

Amy Hudson and Dr. James Fisher tackle one of the biggest frustrations in fitness—plateaus. They break down why plateaus happen, the role of recovery, nutrition, and mindset, and how to adjust your training to keep moving forward. Tune in to hear why slow progress is better than doing nothing at all, the importance of balancing effort with rest, and practical strategies to help you train smarter a...

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, meno...

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 trai...

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 benefi...

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...

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 d...

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. A...

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 o...

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 o...

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 st...

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...

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 sta...

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 t...

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...

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,...

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...

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...