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

You have heard of creatine, but you have no idea how much your body actually relies on it. Amy Hudson and Dr. James Fisher explore what creatine really is, why it matters for your health and performance, who should be using it, and how it actually works. They also tackle what the science actually says, how to use it in a way that makes sense for your lifestyle, and why so many people from athletes to everyday health seekers consider it a game changer.

Expect to walk away with practical takeaways you can use immediately, whether your goal is to train harder, improve recovery, support brain health, or simply live with more energy.

Dr. Fisher starts by explaining what creatine is and what it does.
It is one of the most researched supplements in the world and plays a direct role in how your body produces energy. Think of it as fuel storage that your muscles, brain, and organs can tap into when they need a boost.
Why is creatine so important? According to Dr. Fisher, creatine is essentially your body’s backup battery for energy, powering everything from your muscles to your brain. Without it, you would not be able to perform at your best physically or mentally.
Dr. Fisher explains how creatine boosts performance and allows you to exercise harder and longer.
Why athletes swear by creatine. From Olympic sprinters to football players, it is one of the most widely used supplements in sports. If you want to train like the best, creatine has likely been part of their routine.
Dr. Fisher highlights creatine health benefits that go beyond the gym.
Studies show creatine can lower cholesterol, protect your liver, and even help with blood sugar control. It is also linked to reducing bone loss, supporting brain health, and minimizing the risk of serious diseases.
Amy and Dr. Fisher cover why vegetarians may benefit even more from creatine.
Since plant based diets do not provide as much creatine naturally, supplements can make an even bigger difference. And yes, vegan friendly options are widely available.
According to Dr. Fisher, creatine is not just for athletes anymore. It is now considered a supplement for overall health and healthy aging.
Amy and Dr. Fisher cover the types of creatine. You can buy it as a pill, a powder, or even gummies. But the gold standard, the one most research supports, is creatine monohydrate.
Dr. Fisher on dosage: how much should you take daily? Research shows three to five grams per day is enough for most people. Smaller individuals may only need two to three grams, while larger athletes might go slightly above five.
Does creatine cause water retention? Dr. Fisher says no, there is no research to back that up. That old loading phase of 20 grams a day was more marketing than science, so stick to the steady daily dose.
Is creatine an anabolic steroid? Absolutely not. It has nothing to do with steroids chemically or functionally, so you can safely separate the two in your mind.
Is creatine safe for children and teens? While there is less research in younger groups, studies show no evidence of harm. Still, Dr. Fisher emphasizes focusing first on diet, sleep, hydration, and exercise before adding supplements.
Does creatine increase fat mass? Amy and Dr. Fisher reveal how creatine helps build lean muscle, which actually helps reduce body fat. If anything, it works in your favor for body composition.
Dr. Fisher busts the myth that creatine is only for strength athletes. It is not just for bodybuilders or powerlifters, it has broad health benefits for anyone. That is why today, it is considered more of a wellness supplement than a performance only one.
Is creatine only effective for men? According to Dr. Fisher, women benefit just as much. In fact, creatine may even support hormonal health, mood, and energy across the menstrual cycle.

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Strength Changes Everything - Video Edition

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