Strength Changes Everything Podcast Por The Exercise Coach arte de portada

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
  • How to Build a Healthy Lifestyle with Whole Foods for Healthy Eating with Gerianne Cygan

    How to Build a Healthy Lifestyle with Whole Foods for Healthy Eating with Gerianne Cygan
    Feb 17 2026
    What if eating healthy didn't have to be confusing or overwhelming? Amy Hudson sits down with Gerianne Cygan to break down exactly how to fuel your body with whole foods. Drawing from the Exercise Coach Nutrition Playbook, they unpack how to build meals that satisfy, energize, and support your health—without guilt or complicated diets. They walk through realistic examples for breakfast, lunch, dinner, and snacks, plus the mindset shifts that make healthy eating stick for the long term. Amy starts by explaining how adopting a whole foods lifestyle can create big shifts in your energy and health. She emphasizes beginning with realistic, simple meals rather than overhauling everything at once.Gerianne answers what a day eating strictly whole foods looks like. Breakfast could be a nutrient-packed smoothie with nut milk, eggs with avocado and vegetables, or unsweetened tea/coffee.Gerianne shares a typical lunch example: leftover dinner with protein, fat, and vegetables, or an omelet with meat and vegetables. Big salads with chicken, avocado, and homemade vinaigrette are another option. These meals are flexible, simple, and satisfying.Gerianne highlights snack options to keep your energy stable. One to two hard-boiled eggs, some nuts, or raw vegetables can bridge meals. Snacks prevent overeating later and reinforce healthy habits.Gerianne shares what a balanced dinner should look like. A strong protein source like chicken, beef, or fish. Include at least two vegetables and add healthy fats like avocado, olive oil, or coconut oil for flavor and satiety.Gerianne shares dessert or evening snack options that still align with whole foods. Unsweetened plantain chips, raw veggies, or an apple with almond butter are perfect. Gerianne shares her top tips for success when transitioning to a whole foods lifestyle. She stresses that willpower alone isn't enough; mindset is what matters.Learn the difference between willpower and mindset. Willpower forces you in the moment, relying on self-control and discipline. Mindset is a deeper, long-term framework about who you are and the choices you naturally make.Amy and Gerianne highlight another key difference: with willpower, it's "I have to," but with mindset, it's "I choose to." Willpower is exhausting, while mindset is automatic. This shift is essential for long-term success.Hear a real-life example of willpower versus mindset. Willpower is forcing yourself to exercise or eat whole foods, often inconsistently. Mindset turns it into an identity: "I am a person who eats whole foods."Gerianne's key tip for adopting a whole foods diet: use willpower as a launchpad to establish new habits. However, your willpower must evolve into a mindset. Once habits feel natural, the effort becomes effortless.Amy explains the benefit of the 30-Day Metabolic Comeback Challenge. It's a practical way to "practice being the person" who makes healthy choices daily. This helps your mindset catch up with your actions.Amy highlights that healthy living isn't about restriction; it's about aligning your desires with the person you want to become. When your identity matches your choices, exercising and eating well feels effortless. Over time, whole foods become what you genuinely desire.Amy and Gerianne agree that a personal trainer should do more than guide your workouts. They should also help you adopt a whole foods mindset.By shaping your daily habits and reinforcing healthy choices, a good personal trainer makes eating nutritious meals feel natural instead of forced. This guidance bridges the gap between short-term willpower and long-term lifestyle change. Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com The Exercise Coach: Nutrition Playbook by Gerianne Cygan The Exercise Coach Whole Food Recipes 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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    15 m
  • Tips on Healthy Eating: How to Choose the Best Foods for Your Plate with Gerianne Cygan

    Tips on Healthy Eating: How to Choose the Best Foods for Your Plate with Gerianne Cygan
    Feb 10 2026
    What should actually be on your plate if you want to feel better, get healthier, and see real results from your workouts? Amy Hudson sits down with Gerianne Cygan to break down a simple, practical approach to eating that supports how your body moves, recovers, and ages. Drawing from the Exercise Coach Nutrition Playbook, they unpack how everyday food choices impact three major health trouble spots: blood sugar regulation, inflammation in the body, and digestive health. They walk through the core categories of foods that should make up your plate, explain why each one plays a critical role in metabolic health, and show how the right choices can amplify your exercise results, improve energy, and support long-term strength and independence. Gerianne shares why protein is the most important food group. Protein isn't just for building muscle; it's essential for repair, hormone production, and immune function. Without enough protein, the body simply can't perform at a high level long term.Gerianne explains how muscle directly impacts your quality of life. Muscle is a key driver of metabolic health, balance, and strength as we age. It's also one of the biggest factors in whether you remain independent later in life.Why muscle loss accelerates as we get older. As we age, our muscles become less responsive to protein intake. That means older adults actually need more protein, not less, to maintain strength and resilience.Gerianne reveals why animal protein is considered the gold standard. Animal sources contain all nine essential amino acids in the correct proportions. This complete profile is critical for muscle repair, hormone production, and immune health.Gerianne explains why plant protein is not the same as animal protein. You need significantly more calories from plant sources to match the protein in animal foods. That makes it much easier to overeat while still falling short on protein.Amy covers a common mistake many people make when choosing plant protein. The volume required to hit protein targets is often underestimated. This is especially important for anyone working with a personal trainer to improve body composition.Learn why quality food and supplements act like daily medicine for the body. Cutting corners here often shows up later as health problems.Gerianne reveals why vegetables deserve a permanent place on your plate. They provide micronutrients your body can't produce on its own. Vegetables also support gut health, hormone balance, and inflammation control.Amy covers the smartest way to prepare vegetables for maximum benefit. Light steaming or sautéing preserves nutrients better than aggressive cooking. Mixing raw and cooked vegetables creates variety and better overall nutrition.Gerianne reveals how to eat fruit without wrecking your blood sugar. Whole fruit, paired with protein or fat, helps slow sugar absorption. This is especially important for people managing diabetes or fat loss.Gerianne shares simple rules for eating fruit without spikes. Choose whole fruit instead of juice and watch portion size. Pair fruit with protein or fat to slow sugar absorption.Gerianne talks about healthy fats and why they're essential. Fats provide long-lasting energy and support brain, heart, and hormone health. Omega-3s in particular play a major role in mood, memory, and inflammation control.The fear many people still have about fat. Growing up in the low-fat era taught many that eating fat makes you fat. In reality, the right fats help regulate hormones and support metabolic health.Gerianne shares how qualified personal trainers approach long-term nutrition. A good coach focuses on food that supports strength, recovery, and independence, not quick fixes. Nutrition choices today determine how well your body performs years from now.Which is the best drink to take for long-lasting health? According to Gerianne, water is always the right answer, whether you're on a 30-day challenge or not. Proper hydration supports digestion, energy, and overall performance. Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com ExerciseCoach.com/weight-loss The Exercise Coach: Nutrition Playbook by Gerianne Cygan The Exercise Coach Whole Food Recipes 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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    1 h y 1 m
  • 7 Food Supervillains Sabotaging Your Health: Inflammation and Foods to Avoid with Gerianne Cygan

    7 Food Supervillains Sabotaging Your Health: Inflammation and Foods to Avoid with Gerianne Cygan
    Feb 3 2026
    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 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: The Exercise Coach - Get 2 ...
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    39 m
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