Strength Changes Everything - Video Edition

7 Food Supervillains Sabotaging Your Health: Inflammation and Foods to Avoid with Gerianne Cygan

What if some of the foods you eat every day are quietly working against your health? Amy Hudson sits down with Gerianne Cygan to break down food supervillains that may be doing more harm than good when we ingest them. They unpack insights from the Exercise Coach Nutrition Playbook, a practical resource used with clients at Exercise Coach Studios to simplify nutrition and target three major health troublemakers: high blood sugar, systemic inflammation, and poor digestive health. Tune in to hear how identifying and removing these food supervillains can create meaningful changes in how your body...

Fast Reps vs Slow Reps: What Science Says About Speed of Movement

Strength Changes Everything - Video Edition

Fast reps vs slow reps: which one builds strength without raising injury risk? In this final installment of the Principles of Exercise Design Series, Amy Hudson and Dr. James Fisher break down one of the most misunderstood topics in training: speed of movement. They unpack what really matters when it comes to fast reps vs slow reps, why intent is more important than rushing the weight, and how smart tempo choices can improve strength without increasing injury risk. Tune in to hear how rethinking speed of movement can completely change the way you train. Amy and Dr. Fisher explain the...

Concentrated Cardio: The Benefits of HIIT and ReHIIT Explained

Strength Changes Everything - Video Edition

Most workouts fail not because people are lazy, but because effort is misused. Amy Hudson and Dr. James Fisher continue the series on the principles of exercise design. In this episode, they cover concentrated cardio and why short, high-effort intervals create bigger physiological changes than long, steady workouts. Tune in to hear how brief bursts of intensity improve cardiovascular fitness, raise metabolic rate, enhance insulin sensitivity, increase muscle blood flow, and make everyday tasks feel easier, all while taking far less time than traditional cardio. Amy and Dr. Fisher discuss...

The Truth About a Full Body Exercise Routine: Why High Effort is Everything

Strength Changes Everything - Video Edition

Are your workouts really making a difference, or are you just going through the motions? Amy Hudson and Dr. James Fisher continue the series on the principles of exercise design. In this episode, they cover the pillars of a whole effort exercise session and explain how muscle fatigue, eccentric activation, and glycogen depletion work together to build strength, improve metabolism, and deliver lasting results. Tune in to hear practical tips on how to make sure every session counts and gets you closer to your fitness goals. Amy starts by explaining the three major components of an effective...

5 Mindset Shifts to Crush Your Fitness Resolutions in 2026

Strength Changes Everything - Video Edition

Before you set another fitness goal this year, there’s something you need to rethink. Amy Hudson and Dr. James Fisher are here to wish you a happy new year and kick off 2026 with a fresh, grounded perspective on health and exercise. In this episode, they cover five mindset shifts to help you enjoy workouts, focus on real results, and create habits that actually last. If you’re ready to let go of what hasn’t worked and start 2026 with clarity, confidence, and a healthier relationship with movement, this episode is your invitation to do exactly that. Make 2026 your healthiest year yet! ...

Benefits to Strength Training: Top 5 Episodes of the Year Reviewed

Strength Changes Everything - Video Edition

What do the most listened-to strength episodes of 2025 reveal about how you train? Amy Hudson and Dr. James Fisher look back at the most-watched and downloaded episodes of 2025. In this episode, they break down the top 5 most downloaded conversations, reveal their favorite moments from the season, and revisit the insights that resonated most with listeners. They cover why strength training works for everyone, how to lose fat without sacrificing muscle, and why safe, sustainable workouts are the real long-term investment. Amy starts by revealing the most downloaded and watched episodes of the...

The Science and Application of Exercise Choice and Exercise Order

Strength Changes Everything - Video Edition

Does the order of your exercises actually matter? Amy Hudson and Dr. James Fisher continue the Series on the Principles of Exercise Design. In this episode, they explain how to structure your exercises for maximum strength and muscle growth. They cover why multi-joint movements deliver the biggest results and how to create a routine that is safe, efficient, and effective for real-world performance. Whether you want to maximize gains, avoid injury, or finally feel confident in your workouts, this episode gives you the insights to build routines that actually work. Dr. Fisher starts by...

Workout and Recovery Secrets That Actually Work

Strength Changes Everything - Video Edition

Are you sabotaging your strength gains without realizing it? Amy Hudson and Dr. James Fisher continue the Series on the Principles of Exercise Design. In today’s episode, they break down the concept of inroading, explain how every workout triggers both fatigue and adaptation, and reveal why recovery is just as important as effort. They cover how to maximize strength gains, avoid plateaus, optimize training frequency, and use your body’s natural recovery cycle to build lasting progress. Dr. Fisher explains how inroading works. It’s the immediate fatigue you feel when a muscle is pushed...

Maximize Your Gains with Proper Muscle Fiber Recruitment

Strength Changes Everything - Video Edition

Are you activating all the muscle fibers in your workout, or are you leaving gains on the table? Amy Hudson and Dr. James Fisher continue their deep dive into the Principles of Exercise Design. In today’s episode, they break down muscle fiber recruitment; why it matters, how your body decides which fibers to use, and what that means for your strength. They cover the Size Principle, the importance of continuous muscular loading, and how to structure your workout to reach the fibers that actually drive growth and performance. Dr. Fisher explains the All-or-Nothing theory and why your muscles...

Warming Up: Do You Really Need a Warm-Up Exercise Before Strength Training?

Strength Changes Everything - Video Edition

Do you really need to warm up before a strength training workout? Amy Hudson and Dr. James Fisher kick off a brand-new series titled Principles of Exercise Design. In this series, they’ll break down the key components that make every workout safer, more effective, and better aligned with your goals. In today’s episode, they explore one of the most debated topics in fitness: the warm-up. You’ll learn what science says about warming up, when it’s truly necessary, and why strength training might already include everything your body needs to prepare. Tune in to hear how understanding the...

More Episodes

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.

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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.

Strength Changes Everything - Video Edition

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