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 approaches, and how they impact your sports performance, as well as a couple of fun facts you probably haven’t heard about…but that are backed by research!

• Today’s episode looks at all things muscle tightness, stiffness, and soreness, as well as the key role of stretching. 
• Hosts Amy Hudson and Dr. James Fisher are joined by muscle physiology researcher and The Science and Physiology of Flexibility and Stretching author Dr. Dave Behm.
• Dr. Behm explains that, unlike what many may believe, it’s not just elderly people who should stretch – but everyone, since we start to lose flexibility by the age of five.
• In the Western world, low back pain is the most common affliction.
• The main cause for your lower back muscles becoming too stiff? Sitting for long periods of time…
• Dr. Behm provides a breakdown of the impact that being seated for too long has on your body (including the different areas it affects).
• Amy introduces muscle knots into the conversation, and Dr. Behm addresses the difference between muscle knots and general tightness.
• Dr. Behm touches upon the role of collagen, while Dr. Fisher shares his surprise that the hip flexors and pectoral muscles are not the most common pain Dr. Behm mentioned.
• Did you know that, at times, neck pain or headaches can be caused by your hamstrings being too stiff? That’s where the “meridian chain” comes into play.
• Research on so-called “global effects” or “non-local effects” show that stretching your shoulders makes your hamstrings more flexible, and vice versa – stretching your hamstrings makes your shoulders more flexible.
• Have an injury to your right hamstring? Don’t just be sitting around; stretching your left hamstring will help!
• The Cross Education Effect is the process in which, by training one side (e.g., your right arm), the other side (e.g., your left arm) gets stronger too. This has been known since the 1890s.
• Dr. Fisher and Dr. Behm touch upon foam rolling and a study that looked at the impact of doing a similar type of movement.
• A study carried out by Dr. Behm showed that it’s possible to get stronger by stretching on a regular basis and for several days a week (for a minimum of 15 minutes a day).
• There are differences between stretching during a pre-game warm-up routine and stretching to get a semi-permanent increase in range of motion.
• Dr. Fisher shares that the Exercise Coach now offers 20 or 40 minutes of coach-assisted stretching on top of the 20 minutes of strength training.
• Doing slightly too much stretching during your warm-up routine can impact your game or performance by 3-5%... but it can dramatically decrease the chances of you getting injured.
• Remember: stretching doesn’t prevent all-cause injuries, but it can result in a reduction in muscle and tendon injuries, especially with explosive-type activities.
• An additional benefit of stretching is the fact that, by doing it on a regular basis, you tend to get stronger at longer muscle lengths (the so-called force-length relationship).
• Amy talks about a piece of exerbotics equipment called The Crossfire and what it helps clients with.
• Numerous studies by Tony Kay have shown that doing eccentric resistance training has a very positive effect on range of motion as well.
• Dr. Behm discusses a current article he’s writing that focuses on the effect of stretching on relaxation.

Mentioned in This Episode:

The Exercise Coach - Get 2 Free Sessions!

Submit your questions at StrengthChangesEverything.com

Dr. Dave Behm

Memorial University of Newfoundland

Dr. Behm’s TEDx Talk: Stretching the Way We Think About Athletes

The Science and Physiology of Flexibility and Stretching by Dr. Dave Behm

Edward Wheeler Scripture 

Jonathon Fowles 

Prof. Tony Kay 

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.

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 protecting your body for the long run.

• Dr. Fisher starts by defining range of motion and why it’s important for strength training.
• He explains that range of motion isn’t just about flexibility or stretching. It’s about how far and in what direction you can move a joint or muscle, which directly impacts strength, performance, and injury prevention.
• Dr. Fisher explains how strength varies throughout a movement and why it matters.
• Muscles aren’t equally strong at all points in a movement. They are weaker in the fully-lengthened and fully-shortened positions, but much stronger in the middle. Understanding this helps you train smarter and avoid injury.
• Amy highlights the strength curve and why you’re stronger in some positions more than others.
• How to avoid injury by understanding weak points in your range of motion.
• According to Dr. Fisher, every movement has points where your muscles are naturally weaker. Loading too much weight in these positions increases the risk of strain or injury.
• Dr. Fisher on the most important habit for protecting your joints--never lock them out during lifts. When you fully extend your joints under load, you shift stress from your muscles to your bones and ligaments. Keeping a slight bend in your knees and elbows ensures that your muscles, not your joints, handle the weight.
• Amy explains how keeping muscles loaded every second of an exercise maximizes gains. 
• Understand that pausing or locking out during a lift gives your muscles a break and shifts the load away from them. Keeping tension on the muscle throughout the movement ensures continuous engagement, leading to better strength and muscle development.
• Dr. Fisher explains how rushing through reps reduces their effectiveness. Moving in a slow, controlled manner keeps the muscles engaged and working harder, leading to better strength and endurance over time.
• According to Dr. Fisher, younger people may get away with using extreme ranges of motion, but over time, this can wear down joints and connective tissues. Training with a more controlled range of motion helps maintain joint health for the long run.
• Amy explains how going too far back in a lift weakens tendons and ligaments. When you move too far into a stretch during a lift, you stop effectively working the targeted muscle and instead place excessive stress on tendons and ligaments. This weakens them over time and increases the risk of injury.
• Many people assume soreness means a workout was effective, but that’s not necessarily true. Soreness can indicate muscle fatigue or even joint stress, so it’s not the best way to measure progress.
• Amy and Dr. Fisher agree that a well-designed workout should challenge your muscles, not leave you in pain for days. Your personal trainer’s role is to design a program that helps you get stronger while keeping your joints safe and your body functional.
• Amy and Dr. Fisher discuss how training with joint health in mind ensures you stay strong, mobile, and pain-free as you get older.
• Dr. Fisher debunks the myth that you need extreme motion to build muscle.
• Some bodybuilders and personal trainers believe that using a larger range of motion leads to more muscle growth, but research shows that safer, controlled ranges are just as effective. You don’t need extreme movement to see results. The key is maintaining proper muscle tension and control.
• Dr. Fisher’s top tip for rehab and preventing muscle loss. If you’re recovering from an injury, immobilizing the joint completely can lead to muscle loss. Even small muscle contractions help maintain strength and promote healing.
• Amy’s advice for gym-goers and fitness trainers: When working out, make sure your movement stays within a safe and effective range. 
• Proper guidance helps prevent injury and ensures that your muscles—not your joints—are doing the work.

Mentioned in This Episode:

The Exercise Coach - Get 2 Free Sessions!

Submit your questions at StrengthChangesEverything.com

Joint-Friendly Fitness: Your Guide to the Optimal Exercise by Bill DeSimone

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.

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 lifestyle weakens type two muscle fibers and how small changes in your workouts can have a huge impact on your long-term health.

• What are type one and type two muscle fibers, and why does it matter? Dr. Fisher explains that type one fibers are built for endurance, while type two fibers generate explosive power—think marathon runners versus sprinters or powerlifters.
• Dr. Fisher dives deeper into why we shouldn’t think of our bodies as purely type one or type two. While genetics play a role, the way we train determines how these fibers develop and function over time.
• The Size Principle explains how our bodies recruit muscle fibers based on demand.
• If we only perform light movements, we activate type one fibers, but if we never lift heavy, we neglect type two—leading to faster muscle decline as we age.
• Amy asks whether someone could go decades only recruiting type one fibers. Dr. Fisher says this is a common issue, especially for sedentary individuals like office workers who don’t challenge their muscles regularly.
• According to Amy, the problem with neglecting type two muscle fibers is that they’re the ones that decline the fastest with age.
• If we spend our 30s, 40s, and beyond avoiding high-effort exercise, we’ll lose strength rapidly, making everyday tasks harder over time.
• Amy points out that as we age, our exercise approach has to evolve. What worked in our 20s might not be enough to maintain type two muscle fibers in our 40s, 50s, and beyond.
• So how do we train type two fibers? Dr. Fisher emphasizes that you don’t need to lift extremely heavy weights. The key is engaging in strength training with sufficient intensity to activate those fibers.
• Having a personal trainer overseeing your workouts can go a long way in ensuring you’re training with sufficient enough intensity.
• For Amy, the difference between recruiting type one and type two fibers comes down to duration and intensity.
• For older adults who haven’t exercised in years, strength training is a game-changer.
• Dr. Fisher explains that if the choice is between walking for 20 minutes or strength training for 10 minutes, the latter offers significantly more benefits for health and longevity.
• Resistance is your ally—when applied safely and at the right intensity, it triggers type two muscle fibers and helps us maintain strength as we age.
• Amy and Dr. Fisher agree that maintaining muscle is about more than just fitness—it’s about preserving independence and quality of life.
• Dr. Fisher introduces the concept of concentric and eccentric muscle actions, explaining how both play a role in muscle development. The eccentric phase—where the muscle lengthens under tension—may be particularly effective for type two fiber recruitment.
• He highlights the benefits of exerbotic devices, like those used in The Exercise Coach, which provide more resistance during the eccentric phase.
• Amy talks about the future of fitness, and how embracing resistance training—especially with innovative tools—will be key to staying strong and functional for life.

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.

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 coaching, ways technology is changing the way we work out, and why a trainer might be the secret weapon you didn’t know you needed.

• Amy and Dr. Fisher start by explaining the difference between supervised and unsupervised training.
• What is a supervised workout? Dr. Fisher defines it as training with real-time feedback from a qualified professional to enhance technique, effort, and safety.
• Dr. Fisher explains why most strength training studies don’t reflect real-world results.
• He reveals that most studies are supervised, testing whether training works under ideal conditions, not whether people can sustain them in daily life.
• Amy highlights the overwhelming evidence supporting strength training. Unfortunately, many people avoid it due to its perceived complexity and difficulty.
• Amy reveals the key reason most people struggle to get started with strength training: uncertainty—people walk into the gym unsure of what to do, which leads to frustration or avoidance.
• Dr. Fisher covers supervised vs. unsupervised training--and why coaching makes a huge difference.
• How supervised strength training consistently leads to better results in technique, effort, safety, and adherence.
• What makes personal training invaluable?
  • Effort: Pushing beyond your comfort zone. Trainers help clients train at the right intensity, ensuring they work hard enough to see real results.
  • Motivation: Having a coach boosts engagement, making training feel less like a chore and more like a rewarding experience.
  • Safety: Dr. Fisher emphasizes that people who train alone are far more likely to get injured compared to those with professional supervision.
  • Accountability: Working with a trainer creates external accountability, making it far more likely that people show up and stay consistent.
  • Smart programming: Coaches tailor workout plans to evolve over time, adjusting intensity, resistance, and exercise selection for steady improvement.
  • Technique: A coach ensures correct form, preventing injuries and maximizing the effectiveness of each exercise.
• How technology is transforming strength training. Dr. Fisher and Amy discuss the role of exerbotic machines and augmented feedback in optimizing workouts and improving results.
• Learn why different clients need different coaching approaches. Amy explains that beginners need more focus on technique, while advanced clients benefit from coaching on effort, mindset, and fine-tuning their performance.
• Dr. Fisher explains that while positive feedback is key, research shows that well-timed negative feedback—urging someone to push harder—can drive significant progress.
• The trainer-client relationship is more than just fitness. Dr. Fisher reveals that many people compare their relationship with a trainer to that of a doctor or dentist, highlighting the trust and accountability involved.
• Men vs. women: How supervision affects training differently. Dr. Fisher discusses a study showing that men feel more confident maintaining high effort and safety, while women tend to benefit more from supervision.
• Why female clients push harder with a coach. Amy highlights that women often maximize their effort in strength training when working under professional guidance.
• If you struggle to give your best effort in workouts, Amy encourages you to check out The Exercise Coach and work with a trainer for faster, better results.

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.

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 and stay consistent even if you’re not seeing any progress.

• Amy and Dr. Fisher start by exploring factors that influence our workout performance.
• What is a plateau? According to Dr. Fisher, a plateau isn’t a dead end—it just means progress is happening in ways you can’t see.
• Dr. Fisher on workout performance: Your workouts aren’t just about what you do in the gym—everything from sleep to stress to hydration plays a role.
• If you’re running on fumes, skipping meals, or not drinking enough water, your body won’t have what it needs to perform at its best.
• According to Amy, what you eat before a workout can make or break your session. A heavy meal leaves you sluggish, cutting carbs completely drains your energy, and too little protein slows down recovery. The better you fuel your body, the better it performs.
• Dr. Fisher on recovery: Muscles grow and get stronger during rest, not during your workout.
• Dr. Fisher breaks down the bitter truth about recovery: You might think you’ve bounced back from a tough workout, but recovery isn’t just about soreness going away. Your hormones, muscles, and energy systems all need time to reset.
• Amy on overtraining--It’s easy to think that pushing through fatigue will get you better results, but your muscles need time to repair after intense workouts—if you don’t give them that time, you’re only making it harder for your body to perform at its best.
• Understand that recovery is personal--some people bounce back in a day, others take longer.
• Dr. Fisher shares his thoughts on hydration. Even being slightly dehydrated can make your workout feel harder than it should.
• Amy and Dr. Fisher talk about exercise mindsets.
• Some days, you walk into a workout ready to go. Other days, your mind resists it and everything feels harder. The trick is to show up anyway—once you start moving, your body usually catches up.
• The key to long-term progress in strength training is making workouts sustainable so you can keep benefiting from them for life. A good personal trainer will emphasize building habits that last, not just quick results.
• For Amy, not every workout will be your best, and that’s okay. Even on an off day, you’re still doing more for your body than if you skipped it entirely.
• Dr. Fisher on chasing numbers. If you’re obsessing over one bad workout or a lower number on the bar, you’re missing the bigger picture.
• Dr. Fisher talks about process vs. outcome: Chasing a specific number can be frustrating. Focus on the process—consistent training, good nutrition, proper rest—and the results will take care of themselves.
• Amy and Dr. Fisher discuss how and why plateaus happen.
• No matter how well you train, you will hit a plateau at some point. Accepting it as part of the process makes it easier to push through.
• Why do plateaus happen? No one fully understands why they occur, but they happen in every form of training. Your body adapts to stress, and sometimes it needs a little extra challenge or rest before making the next leap forward.
• The relationship between strength and life span.
• Understand that strength training isn’t just about fitness—it’s about maintaining the ability to move freely and do the things you love for as long as possible.
• Dr. Fisher breaks down the myostatin factor and why your body naturally limits muscle growth.
• For Amy, even if you hit a plateau, you’re still miles ahead of where you’d be if you weren’t training at all.
• Dr. Fisher on sustainability: Strength training isn’t about complicated programs or extreme effort like most personal trainers want you to believe. It’s about what you can stick with for life.
• The reality of plateaus: Whether you’re lifting, running, or training for any sport, plateaus are inevitable. But they’re not a sign to quit—they’re a sign to adjust, stay consistent, and trust that progress is still happening.

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.

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:

The Exercise Coach - Get 2 Free Sessions!

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.

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:

The Exercise Coach - Get 2 Free Sessions!

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.

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:

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.

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.
  1. Productivity – Your program should deliver results. Any program can work if it follows evidence-based principles. Stick to what research supports for optimal progress.
  2. Comprehensiveness – Train your entire body, not just the muscles that look good in the mirror. A balanced approach prevents imbalances and enhances overall strength.
  3. Practicality – Strength training shouldn’t be complicated. Many trainers overcomplicate it, but an effective program is easy to understand and follow.
  4. Safety – Fear of injury keeps many people from lifting weights. A well-structured program minimizes risk and keeps you safe while building strength.
  5. Efficiency – Your workouts should be effective and time-conscious. Get in, train smart, and get out—no wasted time, just results.
  6. 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:
  1. 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.
  2. 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.
  3. 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.
  4. 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.

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.

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.