If you had to put a number on your happiness, energy, and overall well-being—what score would you give your life right now?

In this episode, Amy Hudson and Dr. James Fisher dig into the science of quality of life—how researchers actually measure it, and why it’s about so much more than health stats or fitness levels. They reveal why building physical strength often leads to emotional freedom and how strength training improves mental health, social connection, and vitality.

Tune in to learn how training your body can completely reshape the way you feel about your life.

• Amy shares her definition of quality of life. She looks beyond just physical health and considers energy, mood, and daily worries. The big question is: Am I happy—and could I be happier?
• Dr. Fisher explains how quality of life is measured. He breaks it down with short-form surveys like the SF-12 and SF-36 that ask people to rate their health on a simple scale from excellent to poor. The point is not the specific symptom—but your overall sense of well-being.
• Understand the broader meaning of quality of life. Dr. Fisher reveals it’s not only about physical health or ability to work—it’s also about mood, social connection, and everyday experiences.
• Dr. Fisher shares: “How often during the past month have you felt so down in the dumps that nothing could cheer you up?” It’s a reminder that emotional health is central to quality of life.
• Amy and Dr. Fisher discuss how resistance training impacts your quality of life.
• A 2019 systematic review of 16 studies showed that strength training consistently improved health-related quality of life in older adults. The benefits weren’t just physical metrics like cholesterol—they were about how people felt.
• Learn how resistance training changes perception. Participants filled out quality-of-life surveys before and after strength training interventions, and the results showed mental health, energy, and outlook improving.
• Dr. Fisher reveals how training affects mental and social well-being. Resistance training boosted emotional control, mental health, social function, and vitality scores.
• According to Amy, people who engage in strength training don’t just get stronger—they become more energized, more social, and more alive.
• Understand the concept of emotional role function.
• Amy and Dr. Fisher unpack how it reflects control over emotions and the ability to bounce back when life feels tough. Strength training plays a role in building this resilience.
• Dr. Fisher shares his personal perspective. When he strength trains, it’s a way to release stress, burn off anger, and reset emotionally. It’s not just exercise—it’s therapy for the mind.
• Amy explains how we experience the world depends on both our emotional and physical states. Strength training is a tool that improves both—leading to a richer, more positive quality of life.
• Amy and Dr. Fisher agree that resistance training can help us regulate emotions and reclaim a sense of freedom.
• While we can’t control everything that happens to us, we can control how we respond.

Mentioned in This Episode:

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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.

What if you could keep your joints strong and pain-free for decades—without endless cardio or risky workouts?

Amy Hudson and Dr. James Fisher continue their series on the benefits of strength training, breaking down the connection between osteoarthritis and strength training. They reveal how targeted strength work can reduce joint stress, slow degeneration, and even improve quality of life.

Tune in to learn how strength training can protect your joints and keep you moving pain-free.

• Dr. Fisher starts by explaining what osteoarthritis really is--a degenerative joint disease where cartilage and bone break down over time.
• That damage triggers pain, stiffness, and reduced mobility, often creating a vicious cycle where inactivity leads to weight gain, and extra weight adds even more stress to already struggling joints.
• Dr. Fisher highlights that every case is personal. No two people with osteoarthritis have the same symptoms, challenges, or lifestyle impact.
• How to reduce your risk before it starts. Dr. Fisher points out that obesity is one of the strongest risk factors for knee osteoarthritis—and losing weight can dramatically lower that risk.
• Dr. Fisher explains how building muscle around the knee stabilizes it, making injuries less likely. Preventing that initial injury can mean delaying, or even avoiding, the onset of osteoarthritis.
• According to Dr. Fisher, strength training offloads the joints. By strengthening the muscles, you shift the workload from the skeletal system to the muscular system. This means less wear and tear on your joints and more support for pain-free movement.
• Amy and Dr. Fisher agree—our bodies aren’t meant to carry all the load on our skeletons. Skipping strength training leaves your joints taking on more stress than they should.
• Dr. Fisher reveals research showing resistance exercise works. Studies confirm it can decrease pain, improve joint mechanics, and restore physical function. It’s a proven way to reclaim strength and confidence in movement, even with osteoarthritis.
• Learn why strength training beats repetitive cardio for joint safety. High-impact, repetitive movements—like running—can aggravate joint pain.
• Amy shares how people can stay active despite joint pain.
• Many people write themselves off from activities of daily life, but working with an exercise coach using slow, controlled muscle loading can fortify joints without causing irritation.
• Dr. Fisher breaks down a study showing long-term benefits of strength training.
• Amy and Dr. Fisher explain how resistance training has been shown to improve strength while reducing self-reported pain levels in osteoarthritis patients. The physical improvements often lead to greater confidence and quality of life.
• Dr. Fisher warns that degenerative conditions won’t resolve on their own. Without action, osteoarthritis like prediabetes or prehypertension, often progresses. Taking steps to improve strength and joint health now can slow or even stop that downward spiral.

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.

We’ve been told to run, bike, and diet our way to lower cholesterol, but what if the real game changer is strength training?

In this episode, Amy Hudson and Dr. James Fisher unpack the science behind resistance training and why it might be the best exercise to lower cholesterol. They explore what research actually says about lifting weights, LDL reduction, and long-term heart health — and why it might be time to rethink your approach to fitness.

• Dr. Fisher defines cholesterol--a waxy, hormone-like substance that your body produces and regulates on its own. While it often gets labeled as “bad,” it plays vital roles in hormone production and cell health.
• Dr. Fisher highlights that what we call “cholesterol” is actually carried in the blood by lipoproteins. LDL (low-density lipoproteins) can clog arteries, while HDL (high-density lipoproteins) helps remove excess cholesterol from the bloodstream.
• Amy breaks down how LDL is considered the “bad” cholesterol because it can harden and narrow artery walls. In contrast, HDL acts like a cleanup crew, carrying unused cholesterol back to the liver to be broken down or reused.
• Dr. Fisher discusses a meta-analysis of 69 studies involving over 2,000 people that showed consistent benefits from strength training. Participants saw reductions in total cholesterol, LDL, and triglycerides, along with increases in HDL and adiponectin levels.
• Amy points out that participants who strength trained saw an average drop in total cholesterol of about 8.5 mg/dL. That’s a significant improvement — and it didn’t require any changes to diet.
• Dr. Fisher emphasizes that these changes happened independently of calorie restriction or food tracking.
• Amy and Dr. Fisher explain that the cholesterol-lowering effects of strength training were consistent, whether people trained once, twice, or three times a week. Frequency mattered less than simply doing the work.
• Dr. Fisher breaks down one individual study in the meta-analysis that used six months of full-body strength training. The results showed reduced fat mass, decreased LDL, and increased HDL — all strong markers of better metabolic health.
• The cholesterol improvements were not just a side effect of losing weight or fat. The act of strength training alone led to these changes, regardless of body composition.
• Amy challenges the common belief that cholesterol is only affected by food or medication. The data shows strength training is a powerful, underused tool to shift your numbers naturally.
• Learn how strength training offers more than just physical benefits — it’s also a stress reliever. Pushing through a high-effort workout helps unload mental baggage, too.
• Amy and Dr. Fisher explore how dietary choices still matter — and discuss how eggs, red meat, and even wine influence cholesterol levels. They encourage variety and moderation over strict elimination.
• Dr. Fisher advises people to “eat the rainbow,” meaning to include colorful, nutrient-dense foods in your diet. He cautions that many Western diets are too dominated by fried and processed foods — and lack the diversity our bodies need.
• Amy and Dr. Fisher conclude that combining smart dietary choices with consistent strength training may be one of the most effective ways to lower cholesterol naturally.

Mentioned in This Episode:

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Previous episode - Why Most People Fail in the Gym (And How Supervision With a Personal Trainer Can Help)

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.

What if lowering your blood pressure didn’t require medication, endless cardio, or drastic lifestyle changes?

In this episode, Amy Hudson and Dr. James Fisher explore the benefits of strength training as an effective, science-backed way to reduce blood pressure. They discuss how lifting affects your heart health, the ideal training intensity for real results, and why even short, infrequent workouts can make a big difference.

Tune in to hear how simple, time-efficient workouts can support heart health, and why it might be the most underrated tool in your fitness routine.

• Dr. Fisher starts by tackling one of the most overlooked benefits of strength training and why it should be your go-to exercise for blood pressure reduction.
• High blood pressure is responsible for nearly 7 million deaths every year. And yet, something as simple as strength training for just 20 minutes, twice a week, can have a significant impact on bringing it down.
• Dr. Fisher breaks down a major meta-analysis involving over 2,300 people with prehypertension. Strength training was shown to be a highly effective standalone therapy for lowering blood pressure with no medication required.
• Systolic pressure is the force when your heart pumps blood, and diastolic pressure is when your heart relaxes. According to Dr. Fisher, strength training helps reduce both, which makes it a double win for your cardiovascular system.
• What the research found: Dynamic resistance training not only reduces blood pressure, it performs just as well or even better than aerobic exercise.
• The most significant blood pressure drops come from training at moderate to vigorous intensity — about 60% of your one-rep max — proving you don’t need to go heavy to get real results.
• Dr. Fisher and Amy agree that the earlier you start strength training, the better. It creates a long-term buffer, helping you maintain healthy blood pressure levels well into your later years.
• According to Amy, if you’re already dealing with high blood pressure or prehypertension, science shows that strength training may actually help you more than traditional aerobic workouts.
• Why cardio isn’t always the answer. While cardiovascular exercise elevates your heart rate, it also raises systolic blood pressure during the workout.
• Dr. Fisher’s key exercise tip: Always remember to breathe during strength workouts. Holding your breath — even briefly — can cause your blood pressure to spike unnecessarily.
• Dr. Fisher highlights how plaque buildup and stiffening arteries make it harder for your blood vessels to respond flexibly.
• For Amy, keeping blood flowing regularly, you help your arteries retain their elasticity, which is essential for controlling blood pressure as you get older.
• Amy’s visual analogy on resistance training: Strength training is like sending out street sweepers to keep your inner blood highways clear, preventing buildup and improving how efficiently your system runs.

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.

Think core training is all about crunches and six-packs? What if the real key to a strong, pain-free core is the muscles you can’t see?

Hosts Amy Hudson and Dr. James Fisher dive deep into the science of core strength, bust common myths, and reveal how personal training can help you target the low back and pelvic muscles that truly support your spine, posture, and overall function.

• Today’s episode features hosts Amy Hudson and Dr. James Fisher addressing a listener’s question about the core.
• Dr. Fisher starts his contribution by discussing the origin of the core, as well as where it’s located and why its role is crucial.
• Amy points out that, for many people, “core” is synonymous with abdominals - when, in reality, other muscles, including the back, low back, and pelvic floor, are all part of the core.
• Wondering whether you have weak muscles in your core? If you’ve experienced some degree of low back pain or low back stiffness, then those may be symptoms of a core that needs to be strengthened…
• “One of the most common reasons for non-specific mechanical low back pain, which accounts for about 80% of back pain, is simply weak lumbar muscles,” says Dr. Fisher.
• Furthermore, it’s been shown that strengthening the lumbar muscles can reduce back pain.
• Dr. Fisher explains why the plank isn’t an exercise that can serve as a good assessment of our trunk - or core - muscles.
• Having a weaker core and the challenge of training low back muscles link back to the so-called deconditioning hypothesis - Dr. Fisher unpacks this further.
• Paraphrasing Dr. Fisher, Amy stresses how “It’s not very easy to effectively activate and train and strengthen those muscles in the low back with everyday activities.”
• Dr. Fisher highlights how low back muscles are predominantly type-1 muscle fiber, so they’re not high-force muscles, but rather high-fatigue resistance muscles.
• Dr. Fisher and Amy go through some workout routines that can help strengthen low back muscles (especially the ones you don’t see).
• Working in their laboratories with people with low back pain, Dr. Fisher and his colleagues have seen a 200% strength increase over a 10-week training period.
• Dr. Fisher and Amy talk about why doing a bunch of sit-ups isn’t the right way to obtain six-pack abdominals.

Mentioned in This Episode:

The Exercise Coach - Get 2 Free Sessions!

Submit your questions at StrengthChangesEverything.com

Previous episode - Beyond the Gym: The Role of Protein in Personal and Strength Training Success

Previous episode - Evidence-Based Strength Training: Ditching Old Paradigms for Proven Success

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.

When it comes to your health and to your strength training, more specifically…Do you rely on social media trends or real science for your exercise routine? And how do you know if your workouts are actually safe and effective?

Amy Hudson and Dr. James Fisher break down what “evidence-based strength training” really means, exposing common myths and highlighting why scientific research – and not old paradigms – should drive your fitness decisions.

• Hosts Amy Hudson and Dr. James Fisher unpack evidence-based strength training.
• Dr. Fisher believes that personal trainers should embrace an evidence-based approach, for the fact that people see them as part of the healthcare continuum, just like doctors, dentists, etc.
• Dr. Fisher explains what “evidence-based” actually means and what it entails.
• Remember: when it comes to strength training, there’s a lot of misinformation on social media platforms.
• As Amy points out, hearing someone talk about the benefits they got by training a certain way doesn’t automatically translate into you achieving the exact same result with the same workout.
• There are a variety of factors that could impact that, such as your varying ability levels, the metabolic competencies of your body, where you are with your joints, and more!
• Dr. Fisher touches upon the ACL reconstruction surgery he had and how that plays into the topic of evidence-based strength training.
• “Many institutions rely on evidence-based processes and on scientific research to drive their methodology forward. And strength training is no different at all,” says Dr. Fisher.
• Amy and Dr. Fisher talk about what evidence-based strength training actually looks like.
• Did you know that about 90% of exercising injuries are a product of free weight strength training?
• Training alone or having a supervised strength training session? According to some scientific evidence, supervision shows greater benefits in almost all facets of health, well-being, and physical adaptation compared to unsupervised workouts.
• The historic thinking and old paradigms that exist have been debunked by more recent science.
• And that’s really what evidence-based training is all about: being able to move with the scientific process.
• Interacting with coaches and asking them key questions is something Dr. Fisher believes anyone should do.

Mentioned in This Episode:

The Exercise Coach - Get 2 Free Sessions!

Submit your questions at StrengthChangesEverything.com

Previous episode - Why Most People Fail in the Gym (And How Supervision With a Personal Trainer Can Help)

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.