7 Food Supervillains Sabotaging Your Health: Inflammation and Foods to Avoid with Gerianne Cygan
Strength Changes Everything - Video Edition
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...
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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...
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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...
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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...
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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! ...
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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...
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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...
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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...
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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...
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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...
info_outlineWhat 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 functions, and why a simpler nutrition framework might be the reset your health needs.
- Gerianne starts by explaining what “food supervillains” are. These are foods that consistently drive three major health problems: inflammation, high blood sugar, and poor digestive health.
- Gerianne covers why sugar earns the #1 supervillain spot. Sugar drives blood sugar spikes, crashes, cravings, and long-term insulin resistance. Over time, this pattern contributes to diabetes, metabolic syndrome, inflammation, and digestive issues.
- Learn how sugar hides in plain sight. Sugar shows up under dozens of names, including cane sugar, honey, maple syrup, maltodextrin, coconut sugar, and more. Many people don’t realize how much sugar they’re eating because the labels look “natural.”
- Gerianne explains why fruit is still sugar, but not all sugar is equal. Whole fruits provide fiber and nutrients that slow absorption when eaten in moderation. Portion size and food pairing matter far more than cutting fruit out entirely.
- Why sugar is so hard to quit. Research shows sugar can trigger addictive patterns similar to drugs like cocaine.
- Gerianne explains why grains and starchy foods are supervillains for many people. Grains like wheat, rice, oats, and corn often irritate digestion and raise blood sugar. Components like gluten, lectins, and phytates can damage the gut lining and block mineral absorption.
- Amy explains why grains are problematic. Poor digestion can trigger immune responses and systemic inflammation throughout the body. Many modern grains are highly refined and offer little nutritional value in return.
- Gerianne shares a practical tip for sugars, grains, and starches. Pairing them with protein and healthy fats slows blood sugar absorption. While this helps blood sugar control, it doesn’t fully fix digestive issues.
- Why dairy makes the supervillain list. Dairy can raise blood sugar, promote inflammation, and worsen gut permeability. Lactose intolerance and immune reactions are more common than most people realize.
- Amy and Gerianne cover how to choose better dairy if you tolerate it. Grass-fed, organic, and fermented options like natural yogurt, kefir, aged cheese, butter, or ghee are better choices. Avoid sweetened, processed dairy with additives and emulsifiers.
- Gerianne explains why legumes and soy can be problematic. Legumes contain anti-nutrients that affect digestion and mineral absorption. They’re especially challenging for people with existing gut or inflammatory issues.
- The protein problem with legumes. Legumes are low in essential amino acids and are less digestible than animal proteins. While they provide fiber, they’re not complete proteins.
- Gerianne explains how personal training supports metabolic health beyond workouts. An experienced exercise coach can help you understand how food affects your blood sugar, inflammation, and performance.
- Why soy deserves extra caution. According to Gerianne, soy is heavily genetically modified and often sprayed with glyphosate. If consumed, organic and fermented forms like tempeh, miso, or natto are better options.
- Gerianne explains why artificial sweeteners, additives, and seed oils are supervillains. These ingredients disrupt gut bacteria, worsen insulin response, and trigger inflammation. They’re linked to hormonal, neurological, and immune issues.
- Gerianne explains why alcohol makes the supervillain list. Current research shows no amount of alcohol is beneficial. Even moderate drinking increases cancer risk and worsens existing health conditions.
- Understand how alcohol behaves like sugar in the body. It spikes blood sugar and insulin just like other supervillains. Over time, it contributes to inflammation, poor sleep, and cardiovascular risk.
- Amy shares her personal “aha” moment about food. Sugar, grains, and alcohol all process like sugar in the body. Understanding this changed how she viewed everyday food choices.
- Amy highlights how to take action with a 30-day metabolic reset. Eliminating food supervillains for a short period helps reveal how your body truly responds. This approach focuses on learning, not perfection.
- Amy shares why working with a personal trainer helps connect nutrition decisions to real-world energy, strength, and recovery. That context makes unhealthy food choices harder to ignore and better habits easier to keep.
Mentioned in This Episode:
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The Exercise Coach: Nutrition Playbook by Gerianne Cygan
The Exercise Coach Whole Food Recipes
What Should NOT Be On My Plate? - Names For Hidden Sugars
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