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Strength Changes Everything

Strength Changes Everything

De: The Exercise Coach
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The Exercise Coach presents: The Strength Changes Everything Podcast. Learn from Exercise Coach Co-Founder Brian Cygan, Franchisee Amy Hudson, and Dr. James Fisher, Chief Science Officer of The Exercise Coach about how to enjoy a strong, healthy lifestyle. The Exercise Coach’s unique two 20-minute workouts a week is how thousands across the United States get and stay in great shape. This podcast gives you the facts, from the experts, in easy-to-understand lessons so you can take control of your life.Copyright ExerciseCoach.com Actividad Física, Dietas y Nutrición Ejercicio y Actividad Física Higiene y Vida Saludable
Episodios
  • Strength Training: The Best Way to Eliminate Visceral Fat and Lower Inflammation

    Strength Training: The Best Way to Eliminate Visceral Fat and Lower Inflammation
    Sep 30 2025

    The most dangerous fat in your body isn’t the kind you can see—it’s the kind you can’t. In this episode, Amy Hudson and Dr. Fisher explain why strength training is the best way to eliminate visceral fat. They cover why visceral fat is so dangerous, how to tell if you’re at risk, and the proven strategies to fight back with strength training and nutrition.

    Tune in to learn how strength training, smarter nutrition, and simple lifestyle choices can lower inflammation, improve body composition, and protect your health for years to come.

    • Dr. Fisher starts by differentiating visceral and subcutaneous fat. Subcutaneous fat sits right under the skin, while visceral fat builds up around vital organs.
    • Amy explains why visceral fat is called “toxic fat.” It doesn’t just sit quietly in your body—it releases pro-inflammatory cytokines that mimic an infection or injury response. This keeps your body in a harmful state of constant inflammation.
    • Is it possible to control where you gain fat? Dr. Fisher highlights that you can’t choose where fat goes, but you can control how much total fat you carry.
    • Why age makes visceral fat worse. According to Dr. Fisher, a younger person may carry extra weight with less visceral fat, but as decades pass, that internal fat tends to build up.
    • How to estimate your visceral fat levels. A simple check is comparing your waist to your height—if your waist is more than half your height, it may signal too much visceral fat.
    • Amy and Dr. Fisher agree that strength training is a game changer for visceral fat. It helps lower visceral fat, improve metabolism, and reshape your body composition.
    • Dr. Fisher highlights how strength training fights inflammation. It reduces fat stores and directly combats the harmful cytokines visceral fat releases. That means lifting weights is about more than muscle—it’s about protecting your internal health.
    • Why strength matters more than the scale. Research shows that stronger people, even if overweight, often have inflammation levels similar to lean, fit individuals. Building strength protects you even when weight loss feels slow.
    • Amy explains the power of small lifestyle choices. By improving nutrition and adding resistance exercise, you reduce visceral fat, cut down inflammation, and preserve muscle.
    • Why exercise is about more than fat loss. Amy points out that training lowers overall inflammation, not just body fat. This helps set you up for healthier years ahead, no matter your current size.
    • Learn about the “skinny fat” phenomenon. Even lean-looking people may carry hidden visceral fat, which is just as dangerous as visible obesity. That’s why strength training and good nutrition matter for everyone, regardless of appearance.

    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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    18 m
  • The Primal Health Guide to Living Longer, Stronger, and Happier

    The Primal Health Guide to Living Longer, Stronger, and Happier
    Sep 23 2025
    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. 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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    22 m
  • Listener Questions: Protein, BMI, and Bone Health Explained

    Listener Questions: Protein, BMI, and Bone Health Explained
    Sep 16 2025
    Are you sure you’re measuring your fitness the right way? If you had doubts about BMI, protein intake, or whether certain workouts are truly safe, this episode clears it all up. Today’s episode is a Q&A episode. Amy Hudson and Dr. James Fisher answer your questions across four different topics. They cover smarter ways to track progress, how much protein your body actually needs, the safety of strength training with osteoporosis, and why slow-motion training delivers powerful results. Tune in to learn how to track your success more effectively, fuel your body the right way, and train smarter for long-term strength and health. Question 1: What Metrics Should We Track for Exercising Success? Why BMI isn’t the best measure of success. Dr. Fisher explains that BMI is just height and weight—it doesn’t account for muscle mass. That’s why a “high” BMI might actually mean you’re stronger and healthier, not overweight.Dr. Fisher emphasizes that real progress comes from strength training, eating whole foods, and daily movement. When you focus on what you can control, the number on the scale becomes less important.Dr. Fisher reveals how bioelectrical impedance analysis goes beyond weight to measure fat mass and lean muscle. This gives a far clearer picture of your health than BMI or a simple scale ever could. Question 2: How Much Protein Do You Really Need? Why protein isn’t as risky as many think. Dr. Fisher explains that even at high intakes, there’s no solid evidence linking protein to kidney damage. The old warnings about bodybuilders “ruining their kidneys” simply don’t hold up.How protein works with strength training. Without resistance training, extra protein won’t build muscle. Dr. Fisher makes it clear that strength training is the real driver of growth—protein just fuels the process.Learn the smartest way to eat for strength. Amy and Dr. Fisher highlight the importance of whole proteins with essential amino acids. When combined with consistent strength training, this creates the perfect formula for building strength and function. Question 3: Is the Exercise Coach Workout Safe for Osteoporosis? Dr. Fisher explains that whether it’s a dumbbell, a grocery bag, or a machine, your muscles only know they’re working. That means resistance is resistance—what matters is how it’s applied.How Exercise Coach makes workouts safer. Amy and Dr. Fisher describe how their exobotic machines control range of motion, eliminate the risk of dropped weights, and are supervised at all times. This creates one of the safest environments possible for anyone with osteopenia or osteoporosis.Learn the science behind the machines. Dr. Fisher reveals how isokinetic, computer-controlled movements keep every rep slow, consistent, and joint-friendly. That precision protects your bones while still pushing your muscles to adapt and grow. Question 4: What Is the Science of Slow-Motion Training? Why explosive movements fall short. Dr. Fisher explains that moving too quickly shifts the load to momentum instead of muscle. That not only reduces effectiveness but also increases the risk of injury.How slow motion maximizes muscle use. By removing momentum, every second of the movement keeps tension on the muscle. This creates a deeper, safer, and more effective workout.Amy shares the true benefit of slowing down. With slow-motion training, you don’t just get better results—you also reduce stress on your joints. That means you can build strength while protecting your long-term health. 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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    22 m
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