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.

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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.

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:

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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.

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:

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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.

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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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.