Strength Changes Everything

• Acute Responses to Strength Training - Why Every Workout Counts!

  How long does it really take to feel the benefits of strength training? In this first episode of a two-part series, Amy Hudson and Dr. James Fisher explore the benefits of strength training. They break the question into two parts: the immediate changes you'll feel right away and the longer-term adaptations that build strength, focus, and resilience over time. Expect to walk away with a deeper understanding of how strength training transforms not just your body, but your energy, mindset, and everyday performance. Dr. Fisher starts by explaining the instant and long-term rewards of strength training. The moment you start lifting, your body begins responding with powerful benefits like sharper focus and a better mood. And over time, those sessions compound into stronger muscles, better energy, and a more resilient body. Amy and Dr. Fisher break down one of the body's hidden superpowers: myokines. These small proteins get released during strength training and travel throughout your body, supporting your brain, organs, and overall well-being.  Dr. Fisher highlights how a single strength session can lift your mood and sharpen your mind. Research shows that after finishing a workout, most people feel clearer, calmer, and more alert. It's one of the simplest ways to reset mentally after a stressful day. According to Dr. Fisher, strength training before something big, like an interview or exam, can actually improve memory and focus. Instead of skipping your workout to read, he suggests doing it to help your brain work better under pressure. You walk in feeling grounded, confident, and ready to perform. Amy points out how many people struggle with brain fog and mental fatigue. But just twenty minutes of strength training can bring clarity, focus, and a sense of energy that lasts all day. Dr. Fisher shares how high-effort strength training helps reduce pain perception. It means your body literally becomes more tolerant of discomfort, both physically and mentally. Over time, you don't just get stronger, you feel more capable of handling life's challenges. Dr. Fisher talks about how strength training increases energy expenditure for up to 48 hours afterward and how your body keeps burning calories long after you've left the gym.  He adds that this benefit doesn't happen with regular cardio. Sure, a run burns calories in the moment, but strength training keeps the fire going for two more days.  Dr. Fisher explains that strength training also boosts muscle protein synthesis. That means your body starts repairing and building new muscle tissue long after the workout ends.  By engaging in strength training, you're not just maintaining what you have — you're actively creating a stronger, healthier version of yourself. Dr. Fisher reminds us why consistency matters so much. Every workout is an opportunity for your body to respond, adapt, and grow stronger. Skipping sessions means missing out on the positive signals your body needs to keep performing at its best. Amy encourages you to think twice the next time you feel tempted to skip the gym. That small 20-minute session could be exactly what turns your day around.  Dr. Fisher notes that these benefits don't take months to show up. The body responds immediately, even after a single workout. So if you're waiting to "feel ready," the best time is actually right now. Dr. Fisher shares that working with a strength coach can help you gain the most out of your strength training sessions.  Sometimes it's not about pushing harder, but learning how to train smarter, with the right form, effort, and recovery. Having a personal trainer in your corner keeps you accountable and helps you discover just how strong you really are. Amy says that a personal trainer helps you show up on the days you wouldn't do it alone. And those are the days your body needs it most, when stress is high, energy is low, and your brain could use that endorphin lift. Amy and Dr. Fisher cover how strength training builds confidence. You begin noticing small wins — lifting more, moving better, feeling capable. That quiet confidence often spills over into how you show up at work, home, and in relationships. How to look at exercise differently: strength training teaches discipline, resilience, and patience — qualities that serve far beyond the gym. Every session is a reminder of what your body can do. Amy closes by reminding us that strength training is one of the few things in life that gives immediate returns. For example, you walk in tired and walk out more alive.     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.

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• Creatine - The Health Benefits Discussed and Myths Debunked

  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.     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.

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• Science-based Single Set Strength Training: The Volume for Efficient Strength and Health Adaptations

  Can a single set actually make your muscles grow? Amy Hudson and Dr. James Fisher tackle a listener's question: Can you really get results from a single set of exercises for a muscle group? They break down the science behind single versus multiple sets and explain why effort matters more than counting reps. Tune in to discover how to train smarter, save time, and still see real strength gains. Amy kicks things off with the big question: can you really do just one set and still get the benefits of strength training?  Dr. Fisher's answer—yes, you absolutely can. That one set, if pushed with real effort, is enough to trigger results. Amy highlights a common training misconception. We've all been told that "more is better." But the science shows that one quality set can be just as powerful as three. Dr. Fisher breaks down research comparisons of single-set versus multiple-set training. According to Dr. Fisher, effort is the key. A single set pushed to a high enough degree of effort matches the benefit of multiple sets. It's intensity, not quantity, that makes the difference. Amy points out the obvious when you train to failure. If your muscles literally cannot do another rep, what's the point of extra sets? You've already achieved the adaptation you came for. Dr. Fisher explains why stimulus matters more than volume. It's the challenge to the muscle that drives change, not the endless repetition. With this approach, you can finish a workout in 20 to 30 minutes. Dr. Fisher reframes exercise volume. It's not just sets of one exercise, it's total sets across the muscle group. Every compound and isolation move adds to the tally, whether you realize it or not. For Amy, working with a personal trainer means you don't have to guess how much volume is enough. They guide you to push just the right amount in each set, so one set can be enough if done correctly.  Dr. Fisher highlights the time trap of traditional training. Add up three sets for every exercise, plus two-minute rests, and you're suddenly in the gym for two hours.  Amy highlights why people get confused about volume. Reps and sets are easy to measure. Effort isn't—and that's why so many default to doing "more" instead of doing "enough." Dr. Fisher shares the biggest benefit of working with a certified coach--you hit the right intensity in every session. Instead of mindlessly adding sets, they make sure the effort in each set actually counts toward growth.  Dr. Fisher explains how technology is changing the game. With exerbotics machines, effort can be measured in real time. That makes it easier to quantify progress and what actually drives results. Dr. Fisher reframes training as a dosage. The right dosage sparks adaptation. More isn't better—it's just wasted effort if the goal has already been achieved. According to Dr. Fisher, higher volume can sometimes deliver slightly bigger short-term gains. But those differences are small, hard to measure, and fade with time. Over six months to a year, single and multiple sets lead to the same results. For Amy, if one set gets you the same outcome in a quarter of the time, why spend hours chasing more? Less time lifting means more time living. Dr. Fisher shares a fascinating example from his PhD student's research. Even elite-level powerlifters—athletes pushing squat, bench, and deadlift—got stronger with a single set once a week. If that works at the highest level, it's more than enough for the rest of us.     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.

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• Struggling to Stay Consistent? 5 Tips to Build Your Motivation for Exercise

  Why do some people stay consistent with their health and fitness habits while others fall off after a few weeks? In this episode, Amy Hudson and Dr. James Fisher share five tips to help you stay consistent with your workout routine. Learn  the benefits of scheduling your workouts, why setting challenges makes goals easier to achieve, and how the right social support can fuel long-term consistency. Tune in to discover simple, practical strategies that keep you on track even when motivation runs dry. Amy starts by revealing the real reason most people struggle with motivation.  She explains that most fail because they don't have a system to lean on when they don't feel like doing anything. Once you build a solid structure, you don't have to keep negotiating with yourself every day, you just show up and do it. Tip #1: Schedule it. Your workout should be on your calendar. The moment you block off time, you instantly raise the odds of following through. Amy explains the power of scheduling. When you train at the same time, on the same day, week after week, you don't have to think about it anymore. You've taken away the decision fatigue, and all that's left is repetition — and repetition is what builds results. Even when you don't feel like it, Amy says following through matters most. That single act of showing up when you'd rather skip tells your brain, "I keep my word." And once you see yourself as someone who follows through, your confidence grows, and so does your consistency. Tip #2: Create a challenge. Goals are good, but challenges are better because they're specific and measurable. Whether it's 30 days without junk food or 40 straight workouts, a challenge forces you to track your wins, and those little wins pile up into lasting change. Dr. Fisher explains why goals without action fall flat.  Writing down "lose 10 pounds" feels nice, but it doesn't move the needle on its own. It's the daily steps you take toward that goal that create momentum. According to Amy, when you see progress in black and white — whether it's workouts logged, weight lifted, or meals recorded — it lights a fire to keep going. The act of tracking doesn't just measure growth, it actually fuels it. Dr. Fisher highlights how habits become automatic over time. In the beginning, discipline feels heavy, but the longer you practice good routines, the lighter they get.  Amy shares the benefits of structured challenges. She talks about Exercise Coach's 30-day metabolic comeback challenge, built on whole foods and consistent workouts. That combination of simplicity and accountability gives people results they can see and feel quickly. Dr. Fisher highlights the accountability that comes with working with a personal trainer. When someone is tracking your progress and guiding your choices, excuses lose their power. Tip #3: Gather friends. Pursuing health doesn't have to be a lonely road. The more you include friends or family in the process, the more motivated and committed you'll both become. Amy explains why family habits matter. When you shift things like sleep, nutrition, or daily activity as a household, you build a culture of wellness instead of trying to go it alone.  Amy shares how social support saved her progress. She recalls doing a 30-day challenge with her husband and admits she probably would've quit without him. Having even one supportive partner can make the difference between stopping and succeeding. Learn the importance of boundaries. Not everyone in your life will cheer on your healthy habits, and some will even try to pull you back.  Protect your progress by drawing a line and surrounding yourself with people who genuinely want to see you win. Amy explains why a coach can be the difference-maker. Having a personal trainer by your side means you're never facing the journey alone.  A coach isn't just there for accountability, they bring encouragement, structure, and belief when you need it most. Tip #4: Listen to a podcast. Feeding your mind is just as important as training your body. The more you hear about health and strength, the more you begin to see yourself as the kind of person who lives that lifestyle. How to stack habits for maximum momentum. Listen to a podcast while walking, cycling, or lifting, and suddenly you're training your body and your mindset at the same time. That layering effect makes progress faster and more fun. Tip #5: Write down a positive message. Surrounding yourself with affirmations or quotes isn't just feel-good fluff — it rewires your focus. When positivity is visible in your environment, it becomes easier to keep your mindset sharp. Amy explains how to fight your brain's negativity bias. By default, our minds scan for danger and problems. Writing down uplifting reminders trains your brain to see possibilities instead of pitfalls. Dr. Fisher shares one of his favorite quotes: "Anticipation is worse than participation." Most of the time, the fear of starting feels heavier than the act of doing. Once you step in, the resistance fades and you wonder why you waited so long.     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.

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• Strength Training and Myokines: Unlocking Exercise as Medicine

  Think strength training is just about building muscle? Think again. Your workouts activate myokines that positively influence nearly every organ in your body. In this episode, Amy Hudson and Dr. James Fisher break down the world of myokines--the powerful messengers released during exercise that can fight disease, sharpen your brain, and even slow aging. Expect to learn how strength training floods your body with health-boosting signals, why myokines are called "magic," and ways strength protects both your lifespan and healthspan. Tune in to discover why muscle is the most underrated organ in your body—and how to tap into its hidden power. Dr. Fisher starts by describing why we need to think of muscle differently: It's not just tissue that moves your body, it's a chemical messenger system that sends positive signals all over the body.  Amy and Dr. Fisher cover why exercise is medicine. Each contraction releases myokines that calm inflammation, boost immunity, and even protect against cancer and neurological decline.  For decades, scientists knew muscles released "something," but the name myokines wasn't coined until 2003. Now we know muscles are the largest endocrine organ in our bodies. Dr. Fisher explains the endocrine connection: Your muscles talk to organs the way your thyroid or pancreas does, constantly sending and receiving instructions.  According to Amy, you don't need six months of training before myokines start working. Just one resistance session floods your body with signals that improve energy, mood, and metabolism. How to fight belly fat naturally. According to Dr. Fisher, a myokine called interleukin-15 literally shrinks fat cells, making them store less. At the same time, it activates immune cells that protect you against tumors and infections. Amy compares myokines to magic. Science shows that training creates chemical changes that feel almost supernatural. The "magic" is your body healing itself from the inside out. Learn how exercise boosts your brain: Myokines like BDNF (Brain-Derived Neurotrophic Factor) act like fertilizer for your brain cells. They help you think sharper, learn faster, and protect against cognitive decline. Dr. Fisher explains why muscle growth isn't accidental. There's a molecule called myostatin that tries to limit your muscle growth. Resistance training shuts it down—so your muscles can grow instead of being held back. Amy explains the anti-aging effects of strength training.  Dr. Fisher highlights the consequences of aging without strength: Frailty, injuries, and dependence. Building strength is the single best insurance policy against that future. According to Amy, life is not about how long you live—it's about how long you can thrive. Myokines help you extend the years you can stay active, engaged, and vibrant. Amy and Dr. Fisher discuss how every squat, push, or pull unlocks healing compounds you can't get from a pill.  Amy's parting thoughts: Your body is wired to reward strength, that's why each workout delivers an immediate chemical payoff that makes you feel good.     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.

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