Podcast appearances and mentions of James Fisher

Is sweating synonymous with a good workout session? Amy Hudson and Dr. James Fisher address why people sweat and whether sweat is a reflection of the intensity of your workout. You'll hear about the different contributing factors that lead you to sweat, something dogs and humans have in common when it comes to losing heat, and why the lack of sweat may end up turning working out into less of a big deal. Get ready for the sweaty truth! This episode features a listener question related to one of the factors people look at as a potential indication of the quality of their workout or how hard their exercise session was: sweat. Dr. James Fisher kicks things off by explaining why we sweat – and why it has nothing to do with fat loss. Dr. Fisher confirms that, unfortunately, sweat is NOT an indicator of the quality of your workout. Think about someone sweating because they're eating spicy food. Prone to sweating? That's simply a sign that your core temperature is starting to rise. Dr. Fisher lists a couple of contexts in which someone may start sweating and why that may happen. When it comes to losing heat, humans and dogs have something in common. Amy Hudson touches upon the fact that not everyone enjoys sweating while training, and how this often turns exercising into less of a big deal. Remember: sweating isn't a product of how hard your body works or your heart rate. It's simply about the temperature of your body.    Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com Previous episode - The Truth About Muscle Soreness: Myths, Recovery, and What to Do Next Rocky Balboa   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.

In this episode of the Discover Strength Podcast, CEO Luke Carlson is joined by esteemed strength training researcher Dr. James Fisher for a special “10 Questions” conversation. With over 130 scientific publications to his name, Dr. Fisher dives deep into some of the most pressing topics in resistance training today—from the science behind training at long muscle lengths and the most common myths about women and strength training, to the minimal effective dose for strength gains and the role of supervision in maximizing workout outcomes. They also explore Dr. Fisher's thoughts on optimal training intensity, misconceptions around volume, strength training for older adults, and underappreciated cognitive benefits. This wide-ranging, research-backed discussion is packed with practical insights for fitness professionals and enthusiasts alike.Discover Strength offers free Introductory Workouts at any location across the united states. You can schedule your free Introductory Workout HERE !

Everything you need to know about muscle soreness. Hosts Amy Hudson and Dr. James Fisher talk about why soreness is NOT indicative of the quality of a workout, what causes – and what doesn't cause – it, the difference between muscle soreness and joint pain, and what you can do to reduce that soreness. If you're someone who exercises on a regular basis, you can't miss this one! Today's episode, which is a part of a series that looks at indicators of the quality of exercising, focuses on soreness. Dr. James Fisher kicks things off by explaining why soreness – or actually delayed onset muscle soreness (DOMS in short) – occurs. How a workout was and how novel it was are factors that contribute to DOMS. Dr. Fisher and Amy Hudson debunk the myths regarding the role that a high degree of lactic acid plays when it comes to exercising and muscle soreness, as well as the idea of torn muscle fibers. Calcium plays a key role in muscular contraction: it initiates the process and interaction between actin and myosin muscle fibers. Dr. Fisher touches upon the reason why some people may use compression garments that compress muscles, and why muscle inflammation is actually a good thing. You know that feeling in the muscle right after a set or a workout? “The pump”, as it's often referred to, is a product of an influx of blood to the muscle and a product of muscular contraction and energy production. Dr. Fisher and Amy discuss muscle pain – and why the pain itself isn't actually in the muscle but in the connective tissues and fascia surrounding it. Feeling sore after a workout? Going back and doing light exercise can help you alleviate it. Dr. Fisher and Amy talk about the so-called repeated bout effect and why it's a strong reason for you not skipping too many workouts… Remember: if you feel sore after a workout, that's a natural process of your body's remodeling and rebuilding. Not feeling sore? That doesn't mean that you didn't have a good workout! As Dr. Fisher puts it: “People will feel sore when exercise is a novel stimulus, but the soreness will alleviate over time as a part of the repeated bout effect.” Keep in mind the muscle soreness you feel may actually be joint soreness. Dr. Fisher and Amy share some recommendations for working out a muscle group when you feel some muscle soreness. A healthy diet (with an adequate protein intake to support the repair process) and sleep are key assets in alleviating muscle soreness. Some people overlook the importance of sleep, which is a big marker for our body's ability to rest, recover, and rebuild.​​ When feeling muscle soreness, getting on a stationary bike or going for a swim, instead of going for a run, can help with the recovery process. Making progressive overload a key "philosophy" of your workout sessions will help you decrease muscle soreness. A final, important reminder from Amy and Dr. Fisher: “Soreness is not indicative of the quality of our workout. It's not a badge of honor.”   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.

“What happens if I stop strength training?” That's the audience question hosts Amy Hudson and Dr. James Fisher address in this new episode of Strength Changes Everything. Join them to hear about the benefits and negative consequences of doing and stopping strength training, as well as a 2017 study that looked at how a group of people were affected by halting their 6-month strength training. You'll walk away with a better understanding of how strength training works and what will happen to your body and mind if you decide to suddenly stop doing it. Hosts Amy Hudson and Dr. James Fisher address a question from a listener: “What happens if I stop strength training?”. Dr. Fisher explains that our body will react to the demands that are imposed on it and that, when it comes to muscles, there's a sort of “use it or lose it” dynamic. You can make a muscle-skill analogy: stopping practice will lead to you seeing a deficiency in that skill. The same applies to your muscles. The consequences of stopping strength training will depend on several factors, such as someone's age and training history, their genetics, and how long it took to make those initial muscle adaptations. Ceasing strength training completely today could lead to loss of strength and muscle mass, loss of type-2 muscle fibers, loss of cardiorespiratory fitness, an increase in body fat, and body fat percentage. Metabolic changes, changes in sleep patterns, and increased risk of cardiovascular disease are additional issues that may arise as a result of an abrupt halt in strength training.  Dr. Fisher expects most people who are past their 40s or 50s to start to see the implications and effects of detraining within a 3 or 4-week period. Dr. Fisher shares a 2017 German study that looked at the impact of detraining, after having done strength training for several weeks, on a group of elderly people. After six months of strength training, those who stopped did lose strength and muscle size, but were still stronger and had more muscle mass than they did at their baseline level. The group of elderly people who decided to keep training on their own, after the six months of the initial supervised strength training, lost almost as much strength as the group that had chosen not to train at all. For Amy, the 2017 German study makes a case for “If you don't have a great reason to stop, why should you stop?”. Amy lists the benefits of strength training, including improvement of your metabolic health, decreased inflammation, decreased disease risk, improved mood, and improved hormonal state. A quote to keep in mind: “You can have all the problems in the world, but if you don't have your health, you have one problem.” Amy and Dr. Fisher explore the mental and cognitive aspects of strength training – and what may happen if you stop it. Dr. Fisher points out that people who go to the gym and engage in strength training on a regular basis have a sense of accomplishment in the task, rather than in the outcome itself. Amy invites us to be mindful of our brain: it's always looking for excuses to sabotage the healthy habits that we intend, especially if they're newer! Did you know that being weak is more detrimental to our health than being overweight? Dr. Fisher and Amy explore the “Fat but Fit” paradigm further. Dr. Fisher and Amy talk about the scenario in which someone picks up strength training for a month but then stops.   Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com Dr. Jürgen Giessing Dr. James Steele Previous episode - Why Most People Fail in the Gym (and How Supervision With a Personal Trainer Can Help) Previous episode - The 6 Essential Elements of an Effective Strength Training Program with Matt Brzycki     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.

A pair of key Warriors are in line to return for Saturday's NRL clash against the Dolphins in Brisbane. Co-captain James Fisher-Harris is set to come back from a pectoral injury, while Roger Tuivasa-Sheck's recovered from a hamstring issue. Sportstalk host D'Arcy Waldegrave explains further. LISTEN ABOVESee omnystudio.com/listener for privacy information.

Join hosts Amy Hudson and Dr. James Fisher for a quiz-style episode to see whether you're smarter than the average gym goer! 14 questions based on recently-published scientific research will show you how much you know when it comes to your “gym science.” Tune in to learn more about the recommended protein intake per meal, carbohydrate, the animal- vs plant-based discussion, and the effectiveness of low- and high-load training. Plus, you'll finally get to know whether you should opt for multiple-set or single-set resistance training and will hear some gym myths getting debunked live! In today's episode, hosts Amy Hudson and Dr. James Fisher use a quiz-style format. The inspiration for today's topic comes from the recently published paper Knowledge of Gym Goers on Myths and Truths in Resistance Training. The first question of the 14-question quiz addresses whether it's true or false that protein supplementation augments hypertrophy – a simple increase in muscle size (no additional strength nor health benefits). Dr. Fisher touches upon the fact that more gym goers are becoming aware of the importance of protein within our diet. As we get older, our ability to absorb protein decreases.  40g of protein per meal, as well as one protein-rich snack, is a good rule of thumb you can follow. In the second question of the quiz, Dr. Fisher and Amy focus on whether timing of protein intake influences hypertrophy. “Dosage and total volume during the day” and not “timing of protein intake” are the keywords when it comes to hypertrophy.  The third question revolves around whether animal protein affects hypertrophy more than plant protein. Dr. Fisher explains that, if you're taking enough amino acids, it doesn't matter whether you're vegan, you're vegetarian or a meat-eater… The next question looks at the potential impact creating has on strength. Do carbohydrates increase performance in resistance training? That's what question #5 focuses on. According to scientific evidence, carbohydrate supplementation or carbohydrates don't increase acute performance in resistance training workout. Amy and Dr. Fisher talk about the difference between perceived and actual performance. The role of magnesium in potentially preventing cramps is what the following question addresses. Next, the quiz takes a closer look at the potential impact resistance training has on reducing flexibility. When it comes to hypertrophy, is low-load resistance training as effective as high-load resistance training? That's what question #8 is all about. While low-load resistance training is as effective as high-load one, you want to keep in mind the effort level that you train to.  The following quiz question looks at the effectiveness of low- and high-load training in the context of maximal strength. Dr. Fisher unpacks the concept of Asynchronous Muscle Fiber Recruitment – your brain's ability to recruit all the relevant muscle fibers in one go (in one muscle action). The 10th question brings up something every gym goer has asked themselves at least once: what's more effective, multiple-set or single-set resistance training? Is resistance training to muscle failure necessary for hypertrophy? That's the scope of question #11. Muscle failure refers to the point where you cannot complete another set without changing your posture, your pace, and so on. Ever felt as if you were tired and one to end a workout? That's called volitional fatigue. The next question is “Is resistance training over full range of motion superior to resistance training in a partial range of motion for hypertrophy?” Question #13 made Dr. Fisher feel amused and appalled all in one – it looks at who, between men and women, benefits more from resistance training. In case you're wondering, no, men don't benefit more from resistance training than women do..! The final quiz question is for all those who have always wondered whether free-weight resistance training is more effective than machine-based resistance training. If you got six (or more) answers correct, you are smarter than your average gym goer.     Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com Are You Smarter Than a 5th Grader? Knowledge of Gym Goers on Myths and Truths in Resistance Training (Scientific Reports paper) Previous episode - How to Lose Fat Without Muscle Loss: Science-Backed Solutions with Dr. Wayne Westcott Previous episode - How to Strength Train Smarter By Controlling Your Range of Motion     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.

Amy Hudson and Dr. James Fisher discuss the critical role of strength training before and after surgery—and why it can make all the difference in your recovery. They cover how pre-surgery strength sets the stage for success, what to do (and what not to do) after an injury, and how training one side of your body can benefit the other. Tune in to learn why rest isn't always the best advice, how to train smart during recovery, and what most people miss when preparing for surgery. Dr. Fisher starts by explaining the link between strength and surgery recovery. He shares how strong you go into surgery matters just as much as the surgery itself. If your legs are weak before that hip replacement, recovery will take longer. But if you go in strong, you'll have a smoother comeback. Dr. Fisher reveals why “just rest” after an injury isn't always helpful and how resting completely might actually slow your healing. Amy and Dr. Fisher cover how training your good side can protect the injured one. There are tons of research that highlight how working your healthy arm or leg helps your injured side stay stronger while it heals.  How to stay strong even when half your body's out of commission. You don't need both sides to train. Work the one that's not injured, and the other side will benefit too. Understand that your body knows how to balance itself up. Dr. Fisher explains that the body always wants to stay balanced. Even if you stop training one side, it will still send positive signals to the other.  Amy on why we should stop obsessing over little body imbalances. Perfect symmetry is a myth. There is a very high likelihood that your bones, muscles, and posture are not perfectly aligned or symmetric, and that's okay.  Dr. Fisher explains why two sides can be equally strong but still feel different. Even if both arms lift the same, one might tire faster, be stronger, or be more technical.  Amy highlights how training before surgery gives you an edge. As long as your doctor clears it, training safely with a personal trainer can set you up for a faster, stronger recovery. Understand that post-surgery rest is temporary, not forever. For Dr. Fisher, you might need a week off after an injury or surgery. But after that, your goal should be to get back to training carefully as part of your healing journey. Dr. Fisher covers the best way to ease back into training after surgery. Amy and Dr. Fisher talk about the benefits of working with a personal trainer post surgery. Having someone guide you keeps your workouts safe, focused, and way less overwhelming. Amy reminds us that being injured doesn't mean being stuck. You don't have to sit on the sidelines. There's still so much you can do if it's done right. Amy and Dr. Fisher agree that strength training isn't all-or-nothing. You don't have to be at 100% to train. Working at 40% with intention is still as powerful.     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.

For four four decades, George Monbiot has been one of Britain's strongest voices speaking out on the environment.After starting his career with the BBC, Monbiot is now best known for his books and his weekly column in The Guardian, winning a reputation as a tireless and passionate advocate for the natural world, as well as making plenty of enemies along the way. He joins James Fisher on this week's episode of the Country Life Podcast to talk about farming, development, nature and neoliberalism. Covering a huge amount of ground — from developers and corporations pushing their agenda on government, to how flawed farming practices have created monoculture deserts across huge swatches of Britain — it's a fascinating listen.• Listen to Country Life podcast on Apple Podcasts• Listen to Country Life podcast on Spotify• Listen to Country Life podcast on AudibleYou may not always agree with him, but his commitment to making the world a better place is fierce and unwavering. His passion isn't just directed towards the environment, but also society as a whole — something explored in his recent book on neoloberalism, The Invisible Doctrine, which he recently spoke about at the Cambridge Literary Festival.You can find out more about George and his work at monbiot.com.Episode creditsHost: James FisherGuest: George MonbiotEditor and producer: Toby KeelMusic: JuliusH via Pixabay Hosted on Acast. See acast.com/privacy for more information.

Hosts Amy Hudson and Dr. James Fisher discuss all things stretching and muscle soreness with Dr. Dave Behm, author of The Science and Physiology of Flexibility and Stretching. They cover the most common affliction, when it makes sense to stretch, and for how long you should stretch. You'll also hear expert insights on the correlation between stretching and strength, the different stretching approaches, and how they impact your sports performance, as well as a couple of fun facts you probably haven't heard about…but that are backed by research! Today's episode looks at all things muscle tightness, stiffness, and soreness, as well as the key role of stretching.  Hosts Amy Hudson and Dr. James Fisher are joined by muscle physiology researcher and The Science and Physiology of Flexibility and Stretching author Dr. Dave Behm. Dr. Behm explains that, unlike what many may believe, it's not just elderly people who should stretch – but everyone, since we start to lose flexibility by the age of five. In the Western world, low back pain is the most common affliction. The main cause for your lower back muscles becoming too stiff? Sitting for long periods of time… Dr. Behm provides a breakdown of the impact that being seated for too long has on your body (including the different areas it affects). Amy introduces muscle knots into the conversation, and Dr. Behm addresses the difference between muscle knots and general tightness. Dr. Behm touches upon the role of collagen, while Dr. Fisher shares his surprise that the hip flexors and pectoral muscles are not the most common pain Dr. Behm mentioned. Did you know that, at times, neck pain or headaches can be caused by your hamstrings being too stiff? That's where the “meridian chain” comes into play. Research on so-called “global effects” or “non-local effects” show that stretching your shoulders makes your hamstrings more flexible, and vice versa – stretching your hamstrings makes your shoulders more flexible. Have an injury to your right hamstring? Don't just be sitting around; stretching your left hamstring will help! The Cross Education Effect is the process in which, by training one side (e.g., your right arm), the other side (e.g., your left arm) gets stronger too. This has been known since the 1890s. Dr. Fisher and Dr. Behm touch upon foam rolling and a study that looked at the impact of doing a similar type of movement. A study carried out by Dr. Behm showed that it's possible to get stronger by stretching on a regular basis and for several days a week (for a minimum of 15 minutes a day). There are differences between stretching during a pre-game warm-up routine and stretching to get a semi-permanent increase in range of motion. Dr. Fisher shares that the Exercise Coach now offers 20 or 40 minutes of coach-assisted stretching on top of the 20 minutes of strength training. Doing slightly too much stretching during your warm-up routine can impact your game or performance by 3-5%... but it can dramatically decrease the chances of you getting injured. Remember: stretching doesn't prevent all-cause injuries, but it can result in a reduction in muscle and tendon injuries, especially with explosive-type activities. An additional benefit of stretching is the fact that, by doing it on a regular basis, you tend to get stronger at longer muscle lengths (the so-called force-length relationship). Amy talks about a piece of exerbotics equipment called The Crossfire and what it helps clients with. Numerous studies by Tony Kay have shown that doing eccentric resistance training has a very positive effect on range of motion as well. Dr. Behm discusses a current article he's writing that focuses on the effect of stretching on relaxation.     Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com Dr. Dave Behm Memorial University of Newfoundland Dr. Behm's TEDx Talk: Stretching the Way We Think About Athletes The Science and Physiology of Flexibility and Stretching by Dr. Dave Behm Edward Wheeler Scripture  Jonathon Fowles  Prof. Tony Kay    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.

Amy Hudson and Dr. James Fisher discuss the importance of range of motion in strength training and how it impacts performance, injury prevention, and long-term joint health. They cover why strength varies throughout a movement, the dangers of locking out your joints, and the myths about extreme ranges of motion. Tune in to hear expert insights on training smarter, maximizing muscle engagement, and protecting your body for the long run. Dr. Fisher starts by defining range of motion and why it's important for strength training. He explains that range of motion isn't just about flexibility or stretching. It's about how far and in what direction you can move a joint or muscle, which directly impacts strength, performance, and injury prevention. Dr. Fisher explains how strength varies throughout a movement and why it matters. Muscles aren't equally strong at all points in a movement. They are weaker in the fully-lengthened and fully-shortened positions, but much stronger in the middle. Understanding this helps you train smarter and avoid injury. Amy highlights the strength curve and why you're stronger in some positions more than others. How to avoid injury by understanding weak points in your range of motion. According to Dr. Fisher, every movement has points where your muscles are naturally weaker. Loading too much weight in these positions increases the risk of strain or injury. Dr. Fisher on the most important habit for protecting your joints--never lock them out during lifts. When you fully extend your joints under load, you shift stress from your muscles to your bones and ligaments. Keeping a slight bend in your knees and elbows ensures that your muscles, not your joints, handle the weight. Amy explains how keeping muscles loaded every second of an exercise maximizes gains.  Understand that pausing or locking out during a lift gives your muscles a break and shifts the load away from them. Keeping tension on the muscle throughout the movement ensures continuous engagement, leading to better strength and muscle development. Dr. Fisher explains how rushing through reps reduces their effectiveness. Moving in a slow, controlled manner keeps the muscles engaged and working harder, leading to better strength and endurance over time. According to Dr. Fisher, younger people may get away with using extreme ranges of motion, but over time, this can wear down joints and connective tissues. Training with a more controlled range of motion helps maintain joint health for the long run. Amy explains how going too far back in a lift weakens tendons and ligaments. When you move too far into a stretch during a lift, you stop effectively working the targeted muscle and instead place excessive stress on tendons and ligaments. This weakens them over time and increases the risk of injury. Many people assume soreness means a workout was effective, but that's not necessarily true. Soreness can indicate muscle fatigue or even joint stress, so it's not the best way to measure progress. Amy and Dr. Fisher agree that a well-designed workout should challenge your muscles, not leave you in pain for days. Your personal trainer's role is to design a program that helps you get stronger while keeping your joints safe and your body functional. Amy and Dr. Fisher discuss how training with joint health in mind ensures you stay strong, mobile, and pain-free as you get older. Dr. Fisher debunks the myth that you need extreme motion to build muscle. Some bodybuilders and personal trainers believe that using a larger range of motion leads to more muscle growth, but research shows that safer, controlled ranges are just as effective. You don't need extreme movement to see results. The key is maintaining proper muscle tension and control. Dr. Fisher's top tip for rehab and preventing muscle loss. If you're recovering from an injury, immobilizing the joint completely can lead to muscle loss. Even small muscle contractions help maintain strength and promote healing. Amy's advice for gym-goers and fitness trainers: When working out, make sure your movement stays within a safe and effective range.  Proper guidance helps prevent injury and ensures that your muscles—not your joints—are doing the work.     Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com Joint-Friendly Fitness: Your Guide to the Optimal Exercise by Bill DeSimone     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 nature writer, children's author and journalist Melissa Harrison joins James Fisher on the Country Life Podcast to talk about her life, her career, and how she found herself creating a smartphone app to help people connect with nature.• Listen to Country Life podcast on Apple Podcasts• Listen to Country Life podcast on Spotify• Listen to Country Life podcast on AudibleEpisode creditsHost: James FisherGuest: Melissa HarrisonProducer and editor: Toby KeelMusic: JuliusH via Pixabay Hosted on Acast. See acast.com/privacy for more information.

Amy Hudson and Dr. James Fisher explore the difference between type one and type two muscle fibers—why they matter, how they function, and how to train them effectively. They discuss why neglecting type two fibers can lead to rapid muscle loss and how simple strength exercises can make a huge difference in keeping you strong, mobile, and functional for life. Join us to hear ways a sedentary lifestyle weakens type two muscle fibers and how small changes in your workouts can have a huge impact on your long-term health. What are type one and type two muscle fibers, and why does it matter? Dr. Fisher explains that type one fibers are built for endurance, while type two fibers generate explosive power—think marathon runners versus sprinters or powerlifters. Dr. Fisher dives deeper into why we shouldn't think of our bodies as purely type one or type two. While genetics play a role, the way we train determines how these fibers develop and function over time. The Size Principle explains how our bodies recruit muscle fibers based on demand. If we only perform light movements, we activate type one fibers, but if we never lift heavy, we neglect type two—leading to faster muscle decline as we age. Amy asks whether someone could go decades only recruiting type one fibers. Dr. Fisher says this is a common issue, especially for sedentary individuals like office workers who don't challenge their muscles regularly. According to Amy, the problem with neglecting type two muscle fibers is that they're the ones that decline the fastest with age. If we spend our 30s, 40s, and beyond avoiding high-effort exercise, we'll lose strength rapidly, making everyday tasks harder over time. Amy points out that as we age, our exercise approach has to evolve. What worked in our 20s might not be enough to maintain type two muscle fibers in our 40s, 50s, and beyond. So how do we train type two fibers? Dr. Fisher emphasizes that you don't need to lift extremely heavy weights. The key is engaging in strength training with sufficient intensity to activate those fibers. Having a personal trainer overseeing your workouts can go a long way in ensuring you're training with sufficient enough intensity. For Amy, the difference between recruiting type one and type two fibers comes down to duration and intensity. For older adults who haven't exercised in years, strength training is a game-changer. Dr. Fisher explains that if the choice is between walking for 20 minutes or strength training for 10 minutes, the latter offers significantly more benefits for health and longevity. Resistance is your ally—when applied safely and at the right intensity, it triggers type two muscle fibers and helps us maintain strength as we age. Amy and Dr. Fisher agree that maintaining muscle is about more than just fitness—it's about preserving independence and quality of life. Dr. Fisher introduces the concept of concentric and eccentric muscle actions, explaining how both play a role in muscle development. The eccentric phase—where the muscle lengthens under tension—may be particularly effective for type two fiber recruitment. He highlights the benefits of exerbotic devices, like those used in The Exercise Coach, which provide more resistance during the eccentric phase. Amy talks about the future of fitness, and how embracing resistance training—especially with innovative tools—will be key to staying strong and functional for life.     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.

Amy Hudson and Dr. James Fisher dive deep into the science of supervised workouts, sharing research on the benefits of guided workouts. They explore the key differences between supervised and unsupervised training, why many people struggle to train effectively on their own, and how coaching impacts technique, effort, safety, and motivation. Tune in to hear why men and women respond differently to coaching, ways technology is changing the way we work out, and why a trainer might be the secret weapon you didn't know you needed. Amy and Dr. Fisher start by explaining the difference between supervised and unsupervised training. What is a supervised workout? Dr. Fisher defines it as training with real-time feedback from a qualified professional to enhance technique, effort, and safety. Dr. Fisher explains why most strength training studies don't reflect real-world results. He reveals that most studies are supervised, testing whether training works under ideal conditions, not whether people can sustain them in daily life. Amy highlights the overwhelming evidence supporting strength training. Unfortunately, many people avoid it due to its perceived complexity and difficulty. Amy reveals the key reason most people struggle to get started with strength training: uncertainty—people walk into the gym unsure of what to do, which leads to frustration or avoidance. Dr. Fisher covers supervised vs. unsupervised training--and why coaching makes a huge difference. How supervised strength training consistently leads to better results in technique, effort, safety, and adherence. What makes personal training invaluable? Effort: Pushing beyond your comfort zone. Trainers help clients train at the right intensity, ensuring they work hard enough to see real results. Motivation: Having a coach boosts engagement, making training feel less like a chore and more like a rewarding experience. Safety: Dr. Fisher emphasizes that people who train alone are far more likely to get injured compared to those with professional supervision. Accountability: Working with a trainer creates external accountability, making it far more likely that people show up and stay consistent. Smart programming: Coaches tailor workout plans to evolve over time, adjusting intensity, resistance, and exercise selection for steady improvement. Technique: A coach ensures correct form, preventing injuries and maximizing the effectiveness of each exercise. How technology is transforming strength training. Dr. Fisher and Amy discuss the role of exerbotic machines and augmented feedback in optimizing workouts and improving results. Learn why different clients need different coaching approaches. Amy explains that beginners need more focus on technique, while advanced clients benefit from coaching on effort, mindset, and fine-tuning their performance. Dr. Fisher explains that while positive feedback is key, research shows that well-timed negative feedback—urging someone to push harder—can drive significant progress. The trainer-client relationship is more than just fitness. Dr. Fisher reveals that many people compare their relationship with a trainer to that of a doctor or dentist, highlighting the trust and accountability involved. Men vs. women: How supervision affects training differently. Dr. Fisher discusses a study showing that men feel more confident maintaining high effort and safety, while women tend to benefit more from supervision. Why female clients push harder with a coach. Amy highlights that women often maximize their effort in strength training when working under professional guidance. If you struggle to give your best effort in workouts, Amy encourages you to check out The Exercise Coach and work with a trainer for faster, better results.     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.

Before lockdown changed life in Britain in early 2020, Chloe Dalton led an almost overwhelmingly metropolitan existence. A foreign policy expert, her comfort zone was in the corridors of power, around Whitehall and Westminster, a person who — in her own words — was ‘addicted to the adrenaline' of flying around the world playing a key role in the decisions that shape the nation. A chance moment on a walk changed that. She came across a tiny leveret, barely more than a newborn and weighing under 100 grams, whose mother hare had been chased away by a dog. Despite being, as she says, ‘the least likely person' to adopt and hand-rear a wild animal, that's exactly what she did.The resulting story is an astonishing tale of how Chloe developed a beautiful bond with a this truly wild animal, from the fraught early days — in which she almost made the disastrous mistake of feeding the leveret cow's milk — through to the moment the now-grown hare went freely back in to the wild... only to pay her the ultimate compliment by returning to continue their shared life together.• Listen to Country Life podcast on Apple Podcasts• Listen to Country Life podcast on Spotify• Listen to Country Life podcast on AudibleChloe's book about everything that happened, Raising Hare (Cannongate, £18.99), is a gorgeous story, beautifully written and utterly fascinating, and it has earned incredible praise as well as being nominated for several awards.We're delighted that she joined James Fisher on the Country Life podcast to tell us all about it. Find out more about the book, order a copy, and you can follow Chloe on Instagram @chloedaltonuk.This episode of the Country Life Podcast is sponsored by Strutt & Parker Episode creditsHost: James FisherGuest: Chloe DaltonEditor and producer: Toby KeelMusic: JuliusH via Pixabay Hosted on Acast. See acast.com/privacy for more information.

Amy Hudson and Dr. James Fisher tackle one of the biggest frustrations in fitness—plateaus. They break down why plateaus happen, the role of recovery, nutrition, and mindset, and how to adjust your training to keep moving forward. Tune in to hear why slow progress is better than doing nothing at all, the importance of balancing effort with rest, and practical strategies to help you train smarter and stay consistent even if you're not seeing any progress. Amy and Dr. Fisher start by exploring factors that influence our workout performance. What is a plateau? According to Dr. Fisher, a plateau isn't a dead end—it just means progress is happening in ways you can't see. Dr. Fisher on workout performance: Your workouts aren't just about what you do in the gym—everything from sleep to stress to hydration plays a role. If you're running on fumes, skipping meals, or not drinking enough water, your body won't have what it needs to perform at its best. According to Amy, what you eat before a workout can make or break your session. A heavy meal leaves you sluggish, cutting carbs completely drains your energy, and too little protein slows down recovery. The better you fuel your body, the better it performs. Dr. Fisher on recovery: Muscles grow and get stronger during rest, not during your workout. Dr. Fisher breaks down the bitter truth about recovery: You might think you've bounced back from a tough workout, but recovery isn't just about soreness going away. Your hormones, muscles, and energy systems all need time to reset. Amy on overtraining--It's easy to think that pushing through fatigue will get you better results, but your muscles need time to repair after intense workouts—if you don't give them that time, you're only making it harder for your body to perform at its best. Understand that recovery is personal--some people bounce back in a day, others take longer. Dr. Fisher shares his thoughts on hydration. Even being slightly dehydrated can make your workout feel harder than it should. Amy and Dr. Fisher talk about exercise mindsets. Some days, you walk into a workout ready to go. Other days, your mind resists it and everything feels harder. The trick is to show up anyway—once you start moving, your body usually catches up. The key to long-term progress in strength training is making workouts sustainable so you can keep benefiting from them for life. A good personal trainer will emphasize building habits that last, not just quick results. For Amy, not every workout will be your best, and that's okay. Even on an off day, you're still doing more for your body than if you skipped it entirely. Dr. Fisher on chasing numbers. If you're obsessing over one bad workout or a lower number on the bar, you're missing the bigger picture. Dr. Fisher talks about process vs. outcome: Chasing a specific number can be frustrating. Focus on the process—consistent training, good nutrition, proper rest—and the results will take care of themselves. Amy and Dr. Fisher discuss how and why plateaus happen. No matter how well you train, you will hit a plateau at some point. Accepting it as part of the process makes it easier to push through. Why do plateaus happen? No one fully understands why they occur, but they happen in every form of training. Your body adapts to stress, and sometimes it needs a little extra challenge or rest before making the next leap forward. The relationship between strength and life span. Understand that strength training isn't just about fitness—it's about maintaining the ability to move freely and do the things you love for as long as possible. Dr. Fisher breaks down the myostatin factor and why your body naturally limits muscle growth. For Amy, even if you hit a plateau, you're still miles ahead of where you'd be if you weren't training at all. Dr. Fisher on sustainability: Strength training isn't about complicated programs or extreme effort like most personal trainers want you to believe. It's about what you can stick with for life. The reality of plateaus: Whether you're lifting, running, or training for any sport, plateaus are inevitable. But they're not a sign to quit—they're a sign to adjust, stay consistent, and trust that progress is still happening.     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.

It's almost two decades since photographer Cath Harries set out to work on a book documenting London's finest pubs. As she walked the streets of the capital, however, she found herself wondering about a new project: London's most extraordinary doors. The idea took hold, and she found herself embarking upon a project which would take a decade and a half. Listen to Country Life podcast on Apple PodcastsListen to Country Life podcast on SpotifyListen to Country Life podcast on AudibleThe resulting work has come together in a book, Doors of London, which sees Cath's photos partnered with words by historian Melanie Backe-Hansen. There are wooden doors, glass doors, scary doors, brightly-coloured doors, mural doors and even a door which is — quite astonishingly — some 50ft high... complete with knocker which only a fairytale giant would be able to reach.Cath joined James Fisher on the Country Life Podcast to talk about her journey, how she went about pulling it all together — and the one door in London which she was banned from photographing, despite it being one of London's most famous. Doors of London is published by Sheldrake Press, priced at £25Episode creditsHost: James FisherGuest: Cath HarriesEditor and producer: Toby KeelMusic: JuliusH via Pixabay Hosted on Acast. See acast.com/privacy for more information.

This week on The Big League Podcast - Warriors co-captain James Fisher-Harris joins for the very first time to debrief the Warriors' second NRL victory of the season, trumping the Roosters at Mt Smart. Nathan Limm Michael Burgess will analyse what we can take confidence from and where the holes are heading into their visit to the Wests Tigers.See omnystudio.com/listener for privacy information.

Amy Hudson and Dr. James Fisher talk with Lauren Colenso-Semple about the science of female muscle physiology and how hormonal fluctuations impact strength training. They explore the misconceptions around women's hormones, the underrepresentation of women in research, and whether training recommendations should differ between men and women. Lauren breaks down the truth about menstrual cycles, menopause, and testosterone, explaining why cycle-based training plans are misleading and how women can train effectively at any stage of life. Lauren Colenso-Semple is a scientist and science communicator who specializes in female muscle physiology. Her extensive research is primarily focused on how hormonal fluctuations—whether from the menstrual cycle or hormonal contraceptives—affect performance and exercise adaptations. Lauren explains the key hormonal factors at play, how they change throughout a woman's life, and why these differences matter in strength training. The truth about menopause and muscle health—Menopause is just a moment in time, marking the last menstrual cycle after 12 months of no period. Lauren breaks down the historical misconceptions around hormones and strength training, revealing how outdated beliefs have shaped fitness advice for women—and why it's time to rethink them. How much does testosterone matter for muscle growth? While it's essential for initial muscle development during puberty, Lauren reveals it's not the sole determinant of how much muscle a woman can gain through strength training. Why are women underrepresented in strength training research? According to Lauren, researchers have historically avoided studying female athletes due to the complexity of tracking hormonal cycles, leading to a lack of high-quality data. Lauren and Dr. Fisher uncover why men are naturally better at gaining muscle than women. Should training recommendations for women be different from men's? Lauren argues that to truly understand sex-based differences in training, we need better research methods that account for women's physiology without overcomplicating programming. Lauren reveals that the menstrual cycle isn't always 28 days—and that's normal. Despite the common textbook diagram, cycle lengths can vary between 21 and 37 days, and hormone patterns are rarely identical from month to month. Amy and Lauren explore whether women should avoid strength training during certain cycle phases. Research shows no significant differences in muscle-building potential across the cycle, meaning women don't need to skip or modify workouts based on hormone fluctuations alone. Some personal trainers still tell women to avoid strength training at certain times, but Lauren warns that this kind of advice disrupts consistency, misleads clients, and isn't backed by science. Lauren explains how trying to match workouts to hormonal phases adds unnecessary complexity and ignores fundamental principles of progression and consistency. Strength training should be done consistently throughout the cycle, with no need for major adjustments unless personal symptoms—such as fatigue or cramps—warrant modifications. Lauren and Dr. Fisher caution against overcomplicating strength training, pointing out that fitness trainers often do this to sell programs rather than to help women train effectively. Why strength training is critical as you age—After your 30s, muscle mass and strength naturally decline, but lifting weights can slow or even reverse this process, keeping you strong and independent. One of the most powerful benefits of strength training is its ability to reshape not just your body but also your confidence, longevity, and overall health. Lauren shares stories of women who struggled with fitness for years, jumping from cardio to group classes to online programs—until they found strength training and finally saw lasting results. The empowering effect of getting stronger. Amy and Lauren discuss strength training during pregnancy. They share how, with proper guidance, lifting weights can be safe and beneficial for both mom and baby, helping with strength, mobility, and postpartum recovery. Why male coaches need to engage in this conversation—Dr. Fisher stresses that understanding female physiology isn't optional for trainers, and even a basic knowledge of hormone cycles can help them coach women more effectively. Dr. Fisher's message to personal trainers and coaches: cycles are a big part of a woman's life and a big part of a woman's training. The least you can do is understand how to train them during these phases.     Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! 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.

Wildlife cinematographer Dan Abbott has travelled the world documenting marine life from the peaceful turtles of the Mediterranean to the iconic great white sharks off the coast of South Africa.More recently, though, Dan has hit the headlines for the videos he has shared of the colonies of whales who have made the British coast a regular stop in recent years.We're delighted, then, that Dan was able to join James Fisher on the Country Life podcast to talk all things marine wildlife, from the disarming curiosity of the blue shark to the alarming rudeness of the bottlenose dolphin. And yes, we also spoke to him about great white sharks, the awe-inspiring predator which actually inspired him to get in to a career as a wildlife film maker. Dan speaks about what it's like to come face to face with a creature which — thanks in large part to Steven Spielberg's Jaws — has a reputation as one of the scariest on the planet. Not only will Dan's insights make you think again, he'll also have your eyes widen as he talks about the predator even scarier than a great white in full flow. It's an amazing episode with a fascinating guest.You can find out more about Dan's life and career by following his Instagram page @sharkman_dan. Episode creditsHost: James FisherGuest: Dan AbbottProducer and editor: Toby KeelMusic: JuliusH via Pixabay Hosted on Acast. See acast.com/privacy for more information.

Amy Hudson and Dr. James Fisher break down the latest research on exercise and longevity, focusing on the newly published Global Consensus on Optimal Exercise Recommendations for Enhancing Healthy Longevity in Older Adults. They explore why resistance training is essential for healthy aging, preserving muscle mass, bone density, and overall function. Tune in to hear about the role of strength training in disease prevention, how to adapt your exercise habits as you age, and how professionals like personal trainers and physiotherapists can play a bigger role in public health. Dr. Fisher begins by explaining what the authors of the paper mean by "global consensus." Looking at the list of contributors, it becomes clear that this is a collective agreement among some of the most respected academics in the fields of exercise science, longevity, and health. Amy and Dr. Fisher discuss the connection between longevity and quality of life. They agree that longevity isn't just about extending lifespan—it's about maintaining a high quality of life as we age. Living longer is only meaningful if we can remain independent, active, and free from debilitating medical conditions. Dr. Fisher covers the exercise modalities discussed in the paper, placing a strong emphasis on resistance training. While other modalities like aerobic exercise, high-intensity interval training (HIIT), and balance training are beneficial, resistance training is singled out as the most effective for combating age-related muscle loss and maintaining overall functional capacity. Amy shares how our exercise needs evolve throughout different stages of life. Why exercise is an amazing defense against illness. Dr. Fisher highlights how regular physical activity not only improves strength and mobility but also plays a crucial role in preventing illness. By engaging in resistance training, individuals can reduce their risk of chronic conditions such as heart disease, diabetes, and osteoporosis. Amy emphasizes that one of the best gifts we can give ourselves is strength. Amy and Dr. Fisher agree that strength training should be performed under the guidance of a qualified personal trainer to ensure exercises are done correctly, minimizing the risk of injury while maximizing effectiveness. Dr. Fisher covers the medical conditions positively impacted by resistance training. While we are living longer than ever, cognitive decline remains a major concern. Strength training has been shown to have significant benefits for brain health, including reducing the risk of dementia and improving cognitive function. Dr. Fisher clarifies that strength training isn't just about lifting heavy weights—it's about engaging muscles against resistance in a controlled way. Even individuals who are hospitalized or living in residential care facilities can participate in some form of resistance training to maintain their strength. Dr. Fisher shares a striking quote from the paper: “No medications currently enhance fitness, functional capacity, or alleviate frailty. Thus, physical exercise remains the most effective therapeutic intervention for disease prevention and management as well as maintaining functional abilities.” Why individuals should prioritize resistance training over cardiovascular training. Dr. Fisher makes the case that while cardiovascular exercise is beneficial, resistance training should take priority, especially as we age. By prioritizing strength training early on, Amy believes individuals can build resilience so that when illness or injury occurs, they are already in a better position to recover quickly. How to make exercise the foundation of a healthy lifestyle. For Dr. Fisher, engaging in regular physical exercise creates a ripple effect of healthy habits. Amy reinforces a simple but powerful truth: we cannot improve our health by doing nothing. Every meaningful change requires action, and exercise is no exception. Amy and Dr. Fisher reveal how The Exercise Coach promotes a well-rounded approach to fitness, health, and strength. The overarching goal of the paper is to promote physical activity in all adults, with a particular emphasis on older populations. Regardless of age or current fitness level, engaging in regular exercise leads to an improved quality of life. Dr. Fisher highlights an important point: if more people adopted exercise as a health intervention before they needed medical care, it could significantly reduce the strain on healthcare systems like the National Health Service. The role of fitness and personal trainers in improving public health. Dr. Fisher highlights how fitness professionals, physiotherapists, and gym owners can have a more prominent role in society, as they are the ones actively working to prevent disease through exercise. Finally, the paper emphasizes the importance of evidence-based exercise programs that are tailored to the needs of different populations, particularly older adults. Amy shares the Exercise Coach's approach of using scientifically-backed training methods, ensuring that individuals receive safe, effective, and accessible fitness solutions.     Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! 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.

Amy Hudson and Dr. James Fisher explore the rise of GLP-1 medications like Ozempic and Wegovy for weight loss. They discuss how these drugs work, why muscle mass, not just body weight, is the true marker of health, and why many people who lose weight too quickly end up weaker, not healthier. Tune in to hear the long-term risks of GLP-1 use and how strength training can help you maximize the benefits of GLP-1 medications. Dr. Fisher starts by explaining what GLP-1s are and how they work. Originally designed as a treatment for diabetes, GLP-1 medications help regulate blood sugar and insulin production. He further adds that their ability to slow digestion and reduce appetite has made them a popular option for weight loss. Amy and Dr. Fisher cover why GLP-1s are effective for weight loss. Unlike traditional diets that rely on willpower, GLP-1s make you feel full longer by delaying stomach emptying and reducing appetite, leading to natural calorie reduction. Dr. Fisher explains why drug companies have shifted their focus from diabetes treatment to weight loss. With millions more people struggling with obesity than diabetes, the financial incentive to market GLP-1s as a weight-loss solution is undeniable. How many people are using GLP-1s? According to Dr. Fisher, around 7% of U.S. adults have taken or are currently taking GLP-1 medication specifically for weight loss. Amy shares why people have always wanted a magic pill for weight loss. People have long searched for an easy way to shed pounds. GLP-1s might be the closest we've come, but the big question is, do they really work in the long run? If a drug could replicate the benefits of exercise—muscle retention, cardiovascular health, metabolic improvement—everyone would take it. But exercise does far more for the body than just burning calories, and no pill can truly replace it. The side effects of GLP-1s. GLP-1 drugs can help with weight loss, but they aren't without risks. Dr. Fisher explains that users report nausea, vomiting, diarrhea, fatigue, and dizziness. Dr. Fisher on the long-term effects of being on GLP-1s. While short-term studies show weight loss benefits, there are concerns about long-term muscle loss, metabolic slowdown, and potential dependency on the drugs. Why GLP-1s cause muscle loss along with fat loss. Rapid weight loss isn't just about losing fat—it also leads to muscle loss. And without strength training, a significant portion of the weight you lose comes from muscle, which can be disastrous. The importance of strength training while losing weight – Dr. Fisher stresses that anyone using weight-loss medication must incorporate strength training. Otherwise, they risk losing lean muscle, which is essential for metabolism, strength, and long-term health. Why weight loss alone isn't a marker of health. Amy explains why weighing less doesn't necessarily mean being healthier. Muscle mass, strength, and metabolic health are better indicators of overall well-being than just body weight alone. The "fat but fit" paradigm – research shows that being overweight but physically strong is healthier than being at a "normal" weight but weak. Dr. Fisher goes over the dire consequences of muscle loss. Losing muscle accelerates aging, reduces mobility, and makes it harder to maintain a healthy weight as we grow older. The problem with yo-yo dieting--what your personal trainer is not telling you about rapid weight loss. Many people regain lost weight within a year, but the worst part is that they don't regain the muscle they lost. This cycle leaves them with a higher body fat percentage and a lesser muscle mass than before. According to Dr. Fisher, if you lose weight but don't maintain muscle, then regain the weight without rebuilding muscle, you're in worse shape than before—both physically and metabolically. Amy and Dr. Fisher discuss the real metric for fitness success. Instead of focusing on the scale, look at muscle mass and strength as key indicators of progress. Dr. Fisher's advice for anyone considering weight loss drugs: if you're thinking about taking GLP-1s, make sure you have a plan to preserve muscle. Your personal trainer can guide you on how to use strength training to develop a stronger, fitter, and healthier body.     Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions!     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.

After starting her career writing about student life, Eleanor began to write about Britain's great country houses, and — more importantly — the people who live in them. Over a decade later she has travelled to over 150 of the finest country piles in Britain, interviewing their owners to discover the ups and downs of their lives.Listen to the Country Life podcast on Apple PodcastsListen to the Country Life podcast on SpotifyListen to the Country Life podcast on AudibleEleanor has a book coming out in September, Heirs and Graces: A History of the Modern British Aristocracy, which details some of her most fascinating experiences. Ahead of that, she joined James Fisher on the Country Life podcast to talk about the people in Britain — and there are fewer than 5,000 of them in existence — who can claim to be members of the aristocracy.From dinner with dukes to the peer who programmed his car to welcome him by saying 'Good morning, your Lordship', it's a fascinating glimpse in to a mysterious world that's hidden from view for most of us. Eleanor's book Heirs & Graces will be published by Penguin in September 2025. See more details or pre-order it here.Episode creditsHost: James FisherGuest: Eleanor DoughtyProducer and editor: Toby KeelMusic: JuliusH via PixabaySpecial thanks: Adam Wilbourn Hosted on Acast. See acast.com/privacy for more information.

Amy Hudson and Dr. James Fisher sit down with Matt Brzycki, a strength and health fitness expert with more than 41 years of experience as an administrator, instructor, and a coach. They discuss how to get stronger, train smarter, and see real results—without wasting time or risking injury. Tune in to hear the key principles of an effective workout, why full-body training accelerates progress, and why proper technique is the real secret to long-term success. Matt starts by sharing his journey to fitness and strength training--and the research that made him famous. According to Matt, any workout can work if it follows scientific principles. A solid program should be based on research, not fitness trends or influencer hype. Matt and Dr. Fisher talk about the benefits of keeping strength training simple. Overcomplicated routines discourage consistency. A well-designed program should be easy to follow, so you can focus on steady progress rather than unnecessary complexity. Matt breaks down the six essential elements of an effective resistance training program. Productivity – Your program should deliver results. Any program can work if it follows evidence-based principles. Stick to what research supports for optimal progress. Comprehensiveness – Train your entire body, not just the muscles that look good in the mirror. A balanced approach prevents imbalances and enhances overall strength. Practicality – Strength training shouldn't be complicated. Many trainers overcomplicate it, but an effective program is easy to understand and follow. Safety – Fear of injury keeps many people from lifting weights. A well-structured program minimizes risk and keeps you safe while building strength. Efficiency – Your workouts should be effective and time-conscious. Get in, train smart, and get out—no wasted time, just results. Sustainability – Can you stick with it long-term? A good program fits into your lifestyle without requiring hours in the gym. Spending more time in the gym doesn't mean better progress. A good program helps you get maximum results in the shortest time possible by focusing on what truly matters. Amy highlights a major muscle-building truth: Training multiple muscle groups at once triggers a better hormonal response. Full-body movements lead to more overall muscle growth than isolating one muscle at a time. Do muscles compete for growth? – Dr. Fisher explains why full-body training is superior to split routines. Matt highlights how leg training benefits your upper body. Your legs and hips contain the strongest muscles in your body. Strengthening them boosts overall power and even helps with upper-body muscle development. Amy's take on simplifying strength training. The easier and more accessible workouts are, the more people will do them. Overcomplication keeps people away. Why overcomplicated programs fail. For Matt, many fitness influencers and personal trainers add unnecessary steps to workouts, making them harder to follow. A straightforward, research-based approach leads to better results with less confusion. The stronger your muscles, bones, and joints are, the less likely you are to get injured. Matt highlights the key components of a safe workout: Avoid Overtraining – Many people do too many sets, train too often, or overload their exercises. A well-designed program should be moderate in frequency, efficient in duration, and comprehensive in targeting all muscle groups. Prioritize Good Technique – Lifting isn't just about moving weights up and down. According to Matt, proper technique should be tight, controlled, and precise to maximize gains and prevent injuries. Supervision – While not everyone can afford a personal trainer, having some form of guidance or oversight—whether from an experienced friend or workout partner—enhances safety and effectiveness. Train Efficiently – The goal isn't to spend more time in the gym but to get more from your time. Optimize your workouts by focusing on intensity and effectiveness, not just duration. Matt's biggest gym pet peeve--Cell phones kill focus and make workouts less effective. If you're texting or scrolling, you're not training with the intensity needed for real progress. Matt's thoughts on investing vs. spending gym time in the gym. Many people "spend" hours at the gym without real progress. The key is to "invest" time wisely by focusing on effective exercises instead of mindlessly going through the motions.     Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! A Practical Approach to Strength Training by Matt Brzycki Maximize Your Training by Matt Brzycki     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.

Should we have a right to roam? It's something that we've talked about a fair bit at Country Life in recent times — not least with our articles from opposing sides of the argument from Alexander Darwall and Lewis Winks.Rather than just listen and read, Patrick the author and journalist Patrick Galbraith decided to travel the length and breadth of Britain to discover for himself what access really means — and what it's really like at the moment.Coming in to contact with everyone from county lines drug dealers to nudists who happily petted his dog, Patrick discovered that the truth is far more complex than it might seem at first — and that a lot of what you think you know about land rights is almost certainly wrong. He joined James Fisher on the Country Life Podcast to talk about what he discovered, and how it spurred him to write his latest book, Uncommon Ground: Rethinking our relationship with the countryside, which is published in April 2025 (William Collins, £22).Listen to Country Life podcast on Apple PodcastsListen to Country Life podcast on SpotifyListen to Country Life podcast on AudibleThis episode is Patrick's second appearance on the Country Life Podcast; you can listen to his first, in which he recounts his adventures living on an uninhabited island, here.Episode creditsHost: James Fisher Guest: Patrick Galbraith Produced and edited by: Toby Keel Music: ‘Summertime' by JuliusH Hosted on Acast. See acast.com/privacy for more information.

Amy Hudson and Dr. James Fisher explore the powerful connection between strength training and brain health. They discuss how resistance training enhances cognitive function, the surprising link between resistance training and Alzheimer's, and how lifting weights can improve insulin sensitivity. Tune in to hear how strength training benefits not just adults but also children and why nearly 15% of deaths worldwide are linked to poor mental health--and how resistance training can help. What is brain health? Dr. Fisher defines it as cognitive function, including processing speed, memory recall, and plasticity. Amy and Dr. Fisher explain why mental well-being matters. Nearly 15% of deaths worldwide are linked to poor mental health or depression. The overlooked link between brain health and resistance training. Amy explains why most people don't expect strength training to affect cognitive function. Dr Fisher highlights how resistance training impacts brain health as we age. According to Dr. Fisher, strength training can slow the progression of Alzheimer's and reduce the risk of developing it. Amy reveals how muscular contractions from resistance training fuel brain activity and release feel-good hormones. Dr. Fisher shares data on how lifting weights improves cognitive function, neural efficiency, and mental clarity. Amy and Dr. Fisher explain why Alzheimer's is called Type 3 diabetes--poorly controlled blood sugar may increase the risk of developing Alzheimer's. How strength training enhances insulin sensitivity. Dr. Fisher highlights how it improves the body's ability to metabolize sugar and prevent chronic diseases. Dr. Fisher explains how strength training helps prevent insulin resistance, which is linked to cognitive decline. To get the most out of strength training for brain health, Dr. Fisher emphasizes that it must be a sustained lifestyle habit. How resistance training improves mental well-being, boosts self-esteem, and enhances physical self-worth. Dr. Fisher on the impact of strength training for kids and teens. He reveals the research that shows engaging in physical activity improves academic test scores across all age groups. How strength training builds confidence. Amy explains how better sleep, mood, physique, and strength create a more self-assured person. When you are a more confident person, you're able to go out into the world and fulfill your purposes better.     Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions!     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.

HS2: blot on the landscape? Or the greatest missed opportunity in a generation?What if the future of transport in Britain wasn't about electric cars and extra runways at Heathrow, but a 200-year-old technology of the past?That's the argument made by Gareth Dennis, the engineer, writer, policy adviser and podcaster who has made a name for himself in recent years with his clear-headed analysis of how people move around. We were delighted, then, when Gareth joined James Fisher on the Country Life Podcast to talk about the future of the railways.Listen to Country Life podcast on Apple PodcastsListen to Country Life podcast on SpotifyListen to Country Life podcast on AudibleIt's eye-opening, fascinating stuff. Did you know, for example, that a single high-speed rail way line can replace 10 lanes of motorway traffic? Or that the true benefit of HS2 was never about the high speed rail link itself, but instead its ability to free up other areas of the network to help improve daily life for people?Gareth presents these and more arguments in a fascinating discussion which — we'll warn you now — will likely challenge a lot of things that you thought you knew.Episode creditsHost: James FisherGuest: Gareth DennisEditor and producer: Toby KeelMusic: JuliusH via Pixabay Hosted on Acast. See acast.com/privacy for more information.

Amy Hudson and Dr. James Fisher break down three important research papers on the connection between strength, muscle mass, and longevity. They cover the benefits of exercising regularly and how being strong—regardless of weight—greatly reduces the risk of all-cause mortality. Tune in to hear valuable insights on how strength training improves healthspan, not just lifespan, and actionable advice on prioritizing strength for long-term vitality. Dr. Fisher starts by unpacking the “Fat But Fit” Paradigm. He shares research that highlights how overweight but fit adults had a lower risk of all-cause mortality compared to normal-weight, unfit adults. The key takeaway? Fitness and strength matter more than weight. Amy explains why it's better to have muscle and be slightly overweight than to be at a “normal” weight without strength. Dr. Fisher emphasizes the benefits of building strength for longevity. Strength is the single most critical factor in living a longer, healthier life. Amy highlights the goal of weight loss: It's not just about losing weight but about losing fat while preserving or gaining muscle. Maintaining strength after weight loss sets you up for better health and resilience in the future. Understand that losing weight through calorie-restrictive diets often results in muscle loss, which increases the risk of mortality. Learn how the Muscle Mass Index is a life-extending marker. Dr. Fisher reveals that people with more muscle live longer and are more resilient. Exercise isn't about making your body smaller—it's about getting stronger to live longer. Strength training benefits you today, tomorrow, and for years to come. Amy and Dr. Fisher cover the short-term, mid-term, and long-term benefits of strength training. Amy reveals how building strength pays off immediately and compounds over time, improving health and quality of life. Dr. Fisher breaks down research showing that being overweight or obese is far less of a risk factor than being inactive. Your health is more than a number on the scale: Amy emphasizes that strength and activity level are far better health indicators than weight. Dr. Fisher reveals the universal benefits of strength training. A groundbreaking study shows there are no “non-responders” to resistance training. Everyone, regardless of age or gender, sees positive results. Amy explains the compounding power of healthy habits. Your current health reflects the small choices you make every day. Consistency, not perfection, creates lasting results. Dr. Fisher on cheat meals: One bad meal doesn't derail your progress. Avoid letting it spiral into an unhealthy day. Amy and Dr. Fisher discuss how our genes influence the benefits we see from resistance training. Dr. Fisher dispels the idea that you need to get bigger to get stronger—or vice versa. Strength has nothing to do with muscle size. You can be strong and have smaller muscles. Dr. Fisher explains how our bodies evolved to handle exercise stress. Amy shares the difference between health span and lifespan. Your goal should be to add quality to our years—not just more years to our lives. Amy's parting encouragement: Even if you're starting now, it won't take long to see meaningful results. In just 12 weeks, you can achieve transformative changes in strength and health.      Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions!     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.

Amy Hudson and Dr. James Fisher dive into the critical connection between strength training and bone health, explaining how building muscle can improve bone density and combat age-related bone loss. They explain the role of hormones like testosterone and estrogen in bone health and why starting resistance training early makes such a big difference. Even if you've already experienced bone loss or osteoporosis, it's not too late—simple, controlled exercises can help reverse the effects. Amy and Dr. Fisher start by explaining how improving strength can also improve your bone mineral density. Dr. Fisher explains the fascinating connection between building muscle and maintaining healthy bones as we age. Discover the surprising benefits of strength training for your bones. Amy highlights how resistance training not only builds muscle but also keeps your bones strong and healthy over time. Dr. Fisher shares why bone health becomes critical as we age. After age 40, we lose about 5% of our bone mass every decade. How our bones change as we age—and what you can do about it. Bone loss starts in our 30s and accelerates with age, but proactive resistance training can slow it down. Dr. Fisher shares research on how hormones affect bone health. As testosterone and estrogen levels drop in men and women, bone mineral density also declines. Why weak bones are a bigger issue than you think. Hormonal changes can make bones more fragile, but Dr. Fisher reveals strength training can help. Amy and Dr. Fisher discuss why men see faster results in improving bone density. While bone loss is more drastic for women, men tend to regain density quicker once they start strength training. Understand that resistance training early in life pays off later. Amy shares why proactive strength training is easier than trying to reverse bone loss. She explains the benefits of building bone density now to avoid struggles with osteoporosis or osteopenia later. Learn how stronger muscles lead to stronger bones. Dr. Fisher explains that it's the force of resistance training—not just muscle strength—that signals your body to build bone density. The science of stronger bones. Resistance training creates a strain on your bones that triggers your body to send osteoblasts to rebuild and strengthen them. Amy and Dr. Fisher discuss how losing bone mass impacts your balance and agility. Amy and Dr. Fisher break down the key elements of strength training for osteoporosis. You don't need heavy weights to make a difference—slow, controlled resistance training works wonders for bone health. Lifestyle habits that affect your bone density. Amy explains how exercise, nutrition, and even daily movement can have a profound impact on maintaining strong bones. Understand that calcium alone isn't enough for strong bones. Dr. Fisher emphasizes that while supplements help, they can't replace the effects of regular exercise. Dr. Fisher explains why movement is essential for bone health. Our bodies are designed to move, and without exercise, even good nutrition won't be enough to protect your bones. Amy shares how several of her clients reversed osteoporosis through strength training--and the exact training regime they followed. Why it's never too late to start strength training. Even if you've been diagnosed with osteoporosis, resistance training can help slow or even reverse bone loss. Dr. Fisher highlights the dual benefits of resistance training. It's both pre-rehabilitative, preventing decline, and rehabilitative, helping you recover if you're already experiencing issues.     Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions!     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 really is the ultimate HIT protocol for optimal hypertrophy and maximizing your genetic potential for building strength and muscle mass?    In this episode, SuperSlow Master Dagoberto Vila and Exercise Scientist Dr. James Fisher debate on whether SuperSlow or higher-volume HIT can help you get the ultimate gains — and what you can take away from either approach.  ━━━━━━━━━━━━ ⚡ Start & Grow your HIT Business for FREE ━━━━━━━━━━━━

Amy Hudson and Dr. James Fisher explore how strength training is more than just a workout—it's a lifelong investment in your health, mobility, and resilience. You'll learn why proactive strength training can act as your body's insurance policy, how to recover faster after an injury, and the surprising science behind strength training through pregnancy. Amy and Dr. Fisher start by explaining why strength training is like an investment for your future health: Build strength reserves now to maintain quality of life later. Amy explains how strength training fortifies your joints and protects vulnerable areas like your knees and back. Dr. Fisher reveals the one thing that boosts surgery recovery outcomes. If somebody's going to have a knee replacement, the best marker for a positive outcome is how strong that person is going into that surgery. Amy and Dr. Fisher agree that rehabilitation shouldn't end after recovery. Lifelong strength training keeps your body functional and resilient. Amy highlights the benefits of strength training twice a week. She compares it to paying into your physical "401k" for future mobility. How to prevent injuries before they occur. Dr. Fisher shares how strength training acts as "prehabilitation," preparing your body for life's challenges. Dr. Fisher explains why people should keep training even post-surgery. It can help maintain fitness and aid faster recovery. What the research says about strength training through pregnancy and how it can impact the overall health of the mother and the baby. Dr. Fisher shares a surprising analogy between strength training and dental hygiene. Regular strength training preserves overall health like brushing preserves teeth. Dr. Fisher talks about strength training and how it can restore youthful function and protect against future muscle declines. Amy and Dr. Fisher reveal why strength training is critical at every age. It supports brain health, organ function, and overall well-being as you age. The ultimate goal of strength training is to live a healthier, longer, higher-quality life at every stage. Having an injury doesn't mean that you stop strength training, it means that you strength train around that injury. For Dr. Fisher, it's better to be the oldest guy in the gym than the youngest guy in the retirement home.     Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions!     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.

Welcome to another episode of the Truth Not Trends Podcast, where your host, Liam "TAKU" Bauer, cuts through the noise to bring you science-backed fitness insights! In this episode, we're diving deep into The Myth of Periodization with not one but two incredible guests. Joining us is Dr. James Fisher, PhD, the Director of Education and Research for The Exercise Coach, who brings a wealth of academic and practical expertise in exercise science. Alongside him, we have Tom Kelso, a veteran Strength Coach and Exercise Physiologist with decades of experience challenging the status quo in fitness programming. Get ready for a thought-provoking conversation as we debunk common misconceptions, explore what the science really says about periodization, and provide actionable insights for coaches, athletes, and anyone serious about optimizing their training. Tune in now to hear the facts, the myths, and everything in between!  

Amy Hudson and Dr. James Fisher chat with Dr. Wayne Westcott, an accomplished international authority in health, fitness and aging. He's the author of over 25 fitness books and the go-to expert and deep source of knowledge for maintaining strength at any age. They discuss how strength training not only combats muscle and bone loss but also helps prevent obesity, type 2 diabetes, and other chronic conditions. Tune in to hear how you can age gracefully and improve your overall health by focusing on strength, muscle retention, and longevity. Dr. Westcott shares how he used strength training in high school to improve his running, despite his coaches warning it would slow him down--now, he sees it as the foundation for both athletic and personal strength. According to Dr. Westcott, strength training for kids isn't just about physical health—it boosts cognitive performance and academic success. Dr. Westcott points out that strength training combats muscle and bone loss, which are inevitable with aging. He highlights its role in preventing chronic issues like obesity and type 2 diabetes. “Muscles are the engines of your body,” says Dr. Westcott, explaining how muscle loss slows metabolism and leads to weight gain. Dr. Westcott shares research showing that after dieting, most people regain weight as fat instead of muscle. Strength training interrupts this cycle, helping to maintain muscle and improve body composition. Amy reflects on how weight loss is often misunderstood--it's not about shedding pounds; it's about losing fat while preserving muscle. Dr. Westcott shares a study showing that older adults who combine strength training with extra protein significantly improve muscle retention. He recommends this simple strategy for anyone over 50. Dr. Fisher discusses the tragedy of muscle loss with aging, calling it a hidden threat to health and independence. Dr. Fisher and Dr. Westcott break down a study on the benefits of extra protein combined with strength training for postmenopausal women. You can lose weight faster by simply cutting your calories. Unfortunately, this strategy means you'll end up losing both fat and muscle. It makes a lot of sense to add strength training to whatever you do, from aerobic exercises to sensible dieting. The best way to get amazing results with strength training is doing exercises that keep the tension on the muscles in a safe and effective manner. According to Dr. Westcott, many people overdo strength training and that's why they burnout. He recommends focusing on safe, efficient workouts that are sustainable and enjoyable. Amy shares the key elements of her training schedule--20 minutes, twice a week is more than enough. Dr. Westcott talks about slower-speed exercises and how they yield better results in strength training. Amy and Dr. Fisher discuss the best place to start with strength training. Keep it simple, time efficient, doable, and interesting. Dr. Fisher and Dr. Westcott agree that the slower you do your reps the better. Your goal is to make every repetition count. You can do far fewer repetitions with far fewer risk of injuries and still get awesome results. Dr. Westcott explains why most people don't go the whole way in their strength training journey. People start strength training and they try to do too much, too frequently--too many sets, reps, and exercises—which quickly leads to burnout. Lifting weights is not about how much weight you lift. It's about how effectively you work your muscles and how long the muscles are under tension. Dr. Fisher believes strength training should be simple and accessible. He advises focusing on uncomplicated, supervised programs that fit seamlessly into your busy life. We have a choice in how we age. According to Amy, reversing aging starts with building and maintaining muscle. According to Dr. Westcott, cardio combined with dieting often leads to weight loss and muscle loss. Strength training, on the other hand, preserves muscle while delivering better long-term results.     Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Strength Training Past 50 by Wayne Westcott and Thomas R. Baechle Building Strength and Stamina by Wayne Westcott   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.

Amy Hudson and Dr. James Fisher explore the science, strategies, and mindset shifts needed to set meaningful goals and build sustainable habits. From understanding what health truly means to leveraging neuroplasticity and dopamine to stay motivated, they share actionable insights that can help you take charge of your well-being and make the upcoming year your healthiest yet. Amy and Dr. Fisher start by exploring what health truly means and why it's essential to consider multiple areas of well-being rather than focusing on just one. The role of goals: Dr. Fisher emphasizes the evolutionary importance of setting goals and highlights the need to shift from outcome-driven goals to process-driven habits. According to Dr. Fisher, focusing on controllable actions rather than solely aiming for outcomes makes achieving goals more enjoyable and sustainable. Amy and Dr. Fisher address how the fear of failure often prevents people from setting goals. Amy explains how reflecting on long-term aspirations clarifies the behaviors needed in the present to achieve the desired outcomes. Without intentionality, it's easy to fall into instant gratification and take the path of least resistance. Research shows that for optimal growth, new tasks should be successful 85% of the time and challenging 15% of the time. Dr. Fisher explains that the same principle applies to goals—if they're too easy, they won't push you to grow. If you set a goal that you can achieve 100% of the time, then it's not really a challenge. It's not really putting you outside your comfort zone or improving you. Dr. Fisher shares why people should drop the all-or-nothing mindset when setting goals. Instead, focus on daily, actionable habits that are both achievable and sustainable. All goals will have barriers. Amy shares why it's smart to anticipate potential challenges that might hinder your progress and develop strategies to overcome them. For example, if time is a barrier, consider a workout plan that fits your schedule, like two 20-minute strength training sessions per week. Amy and Dr. Fisher agree that sustainability matters. Setting unrealistic goals can lead to burnout--so focus on creating habits you can maintain in the long run. Amy talks about connecting with your "why." Understand the deeper reasons behind your health goals. Emotional connection provides motivation and keeps you on track. Dr. Fisher shares research on the neurophysiology of goals and how the brain influences goal-setting and a person's success. The brain's ability to remodel itself means we can continually grow and adapt through intentional effort. Amy highlights the power of verbalizing your goals and how sharing your goals creates accountability and reinforces commitment. Always plan for success. For Dr. Fisher, scheduling your priorities, such as meal prep, workout times, and sleep, ensures the actions that push you towards your goals always happen. Health and goal-setting are about playing the long game. By focusing on sustainable habits, connecting with your "why," and embracing the process, you'll set yourself up for success in 2025 and beyond.     Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! The 7 Habits of Highly Effective People by Stephen R. Covey Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear   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.

In this episode of the Discover Strength Podcast, Luke Carlson has three special guests on to discuss the Lengthened Partials Study that was conducted across 15 Discover Strength locations. James Fisher PhD, James Steele PhD, and David Gschneidner will discuss the importance of this study, the design, and the results! We want to thank all of the exercise physiologists who were involved in conducting these workouts and the clients who participated. This is the largest study of its kind, and we are driven and excited to continue adding to the body of resistance exercise research. Discover Strength offers free Introductory Workouts at any location across the united states. You can schedule your free Introductory Workout HERE !

Amy Hudson and Dr. James Fisher dive into the best resistance training exercises for seniors, offering insights into how these exercises improve strength, mobility, and independence. You'll learn why resistance training is essential for healthy aging, how to tailor exercises to individual needs, and practical tips to start or improve your fitness journey. This episode is perfect for anyone ready to embrace a stronger, healthier future! Amy and Dr. Fisher start by explaining why strength training is an investment for your future health: Build strength reserves now to maintain quality of life later. They break down a systematic review paper titled: Machine-Based Resistance Training Improves Functional Capacity in Older Adults. Dr. Fisher explains how the paper sheds light on how using machine-based resistance training can improve functional capacity in older adults. What are the benefits of using machines for resistance training? According to Dr. Fisher, some people have lost so much functional capacity that they can't do any exercises to begin with. A machine does not require a high degree of balance. You can always sit down and it's accessible to almost anybody. Dr. Fisher explains how strength gains can directly influence your longevity and overall health--being stronger makes you harder to kill. According to Dr. Fisher, strength training doesn't have to be complicated. You only need simple, machine-based strength exercises to produce significant improvements in both strength and ability to perform daily tasks. Dr. Fisher highlights how seniors of around 70 years old experienced marked improvements in strength after just three months of strength training. Amy explains why muscle strength is crucial for day-to-day activities and independence. She reveals how improving muscle strength can lead to greater autonomy, enabling you to perform essential activities like standing up or lifting objects. Strength training increases self-confidence and physical performance. Dr. Fisher and Amy agree that resistance exercises can help boost self-esteem, resulting in greater confidence when performing everyday tasks. The link between improved strength and better cognitive function. Engagement in resistance training irrespective of strength gains improves self-efficacy. Self-efficacy is our self-confidence, how we feel about ourselves. Amy and Dr. Fisher go through ways resistance machines provide effective strength training for seniors. How functional strength improves life quality beyond the gym. According to Dr. Fisher, 12 weeks of focused strength training leads to measurable improvements in functional capacity, from walking to sitting and standing with ease. Amy highlights two of the most rewarding long-term benefits of strength training: independence and the confidence to tackle day-to-day life. For Dr. Fisher, small, consistent effort in strength training can lead to huge improvements in your ability to perform simple tasks and lasting improvement in your quality of life. Amy and Dr. Fisher share how regular strength training can make even the simplest movements—like walking or standing—easier and less risky. Strength training improves not just strength, but also overall well-being. It not only increases muscle mass but also boosts mental health, self-esteem, and confidence, leading to a better overall sense of well-being.     Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions!     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.

Amy Hudson, Brian Cygan, and Dr. James Fisher answer all your burning questions about health, fitness, and strength training. They cover the best way to warm-up before strength training, eating before or after a workout, and why you should prioritize strength training over cardiovascular exercises. Amy, Brian, and James discuss how becoming stronger can improve all aspects of your life. Question 1 - To warm-up or not to warm-up? Dr. Fisher explains that there is no evidence to support any need for a warm-up before a strength training session. Brian and Amy add--when lifting heavy objects at home, you don't warm up. As long as you're increasing the load incrementally during a strength training session, you won't need to warm up. Question 2 - Do you need to eat before or after a workout? According to Brian, you don't want to start a strength training workout in a fasted state. It's always a good idea to have a light, healthy snack 45 minutes before a workout to ensure your glucose levels remain stable. Dr. Fisher talks about eating after a workout: consuming high-quality protein an hour after a workout may help the body recover and build muscle. He adds that consuming a large amount of carbohydrates after a workout can blunt some of the positive hormonal responses you seek from the strength training session. Question 3 - Is it possible to improve the aesthetics of our physique at different points in life? Brian explains that we all possess an ability to improve the aesthetics of our physique throughout our life. What we can't influence is the order in which body fat is gained or lost. When it comes to losing weight, you need to play the long game. Have conviction in the process and don't focus too much on the outcome. Amy shares how strength training, adequate protein intake, and anti-inflammatory eating will keep you on a positive metabolic trajectory that leads to leaning out over time. Question 4 -Cardio vs. strength training: Which is better for your goals? Dr. Fisher reveals what the research says about cardiovascular training versus strength training--and why you should prioritize strength training over cardiovascular exercises. According to Dr. Fisher, cholesterol is not a villain. It's an essential part of our body and is used in the production of essential hormones like estrogen, testosterone, and cortisol. Dr. Fisher explains why we should approach exercise based on the intensity of effort and how hard you're working rather than making it about cardio versus strength training. Amy and Dr. Fisher break down the amount of time and effort it takes to optimize health, fitness, and longevity across a person's lifespan. Dr. Fisher highlights how a single strength training session of around 20 minutes is infinitely more beneficial than 150 minutes of low to moderate intensity cardiovascular exercise. Does workout length matter? Amy and Brian agree that longer workouts don't guarantee better results. Effective strength training is about the quality of your workout, not how much time you spend in the gym.     Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! SCE episode 116 - What is the Best Way to Lose Belly Fat? SCE episode 105 - Running Isn't the Only Way To Train Your Heart and Lungs SCE episode 111 - What about Cardio? – Part 1: Is It Possible To Improve Your Heart Health Without Doing Traditional Cardio Exercise?     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.

Welcome to Season 2 of the Strength Changes Everything! In this kickoff pisode, Amy Hudson, Brian Cygan, and Dr. James Fisher dive into the science of strength training and how it can help optimize your health, wellness, and longevity. Expect to hear the latest science, practical tips, and inspiring stories to help you build strength, optimize health, and redefine what's possible at any age. Amy, Brian, and James start the conversation by discussing the relaunch of Strength Changes Everything. They explain why season two will be more than just fitness—it will be about transforming how we age, helping us live with strength, vitality, and confidence at all stages of life. Brian talks about the power of optimized exercises--it's a form of training that maximizes safety and efficiency while  minimizing the time it takes for people to get the results they want. Dr. Fisher covers the benefits of following a science-backed approach to strength training. Amy talks about strength training and why it's the ultimate longevity tool. Learn why it's essential for preserving health, optimizing performance, and feeling younger for longer. Brian talks about the rising interest in strength training and why it's such an important tool for health, performance, and longevity. Strength training today is no longer a nice-to-have, it's a must have for people looking to elevate their health and fitness journeys. Brian shares his thoughts on how people can feel and look decades younger. By restoring lost muscle mass, you can move, function, and live with the strength and vitality of someone 10–20 years younger than you. According to Dr. Fisher, most people desire to have a biological age equal to or less than their chronological age. People want to be 46 but want to function like they're 25 years old. The good thing about strength training is that it's never too late to start--it doesn't matter if you're in your 30s or 80s. Wouldn't we all like to look, feel and function a decade younger than we really are? The answer is yes. According to Amy, strength training is one of the best ways to achieve that. Brian and Amy explain why most people automatically assume that the benefits of strength training are too good to be true. For example, most people find it hard to believe that strength training can make you feel and look like a person 10 years younger than you. It's unfortunate that most people expect a decline in bodily function as they get older, and they're convinced there's nothing they can do about it. For Amy, this doesn't have to be the case. The secret lies in understanding how much muscle is needed to unlock the magical fountain of youth. Dr. Fisher breaks down a recent scientific paper on the benefits of engaging in strength training past retirement age. The paper covers people in their mid to late 60s and how they drastically improved their quality of life and well-being a within a few months of engaging in strength training. Brian reveals the connection between strength, health, and longevity. Join the movement. Strength training isn't just about fitness—it's about reclaiming your life, your health, and your potential. Be part of the revolution that's changing how we age.     Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Dr. James Fisher's research paper on Evidence-Based Resistance Training Recommendations     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.

Like all serious journalists, James May used to work for Country Life writing about cars. It didn't go very well, but thankfully he bounced back and went on to present Top Gear, The Grand Tour, and many other TV shows including his latest, James May and The Dull Men. He's also been busy making his own gin. James Gin started off as something to pass the time during Lockdown, but it soon got a bit serious, as people wanted to drink it. He joins James Fisher to discuss the intricacies of gin making, as well as why he's chosen some unusual flavours. There's a bit where he gets quite serious about parsnips, but don't let that put you off.Listen to Country Life podcast on Apple PodcastsListen to Country Life podcast on SpotifyListen to Country Life podcast on AudibleWe also talk about Dull Men, why cans of baked beans are the wrong size and why he doesn't think it's acceptable for suitcases to have wheels. All very serious research that only he has been brave enough to undertake. He's also very well travelled, having visited Mauritania, the North Pole, and many other unusual destinations. When we asked him where his favourite place in the world was, well, the answer might surprise you.It was a fantastic chat with one of our favourite ever guests. We hope you'll enjoy listening to it.Episode creditsHost: James FisherGuest: James MayProducer and editor: Toby KeelMusic: JuliusH via Pixabay Hosted on Acast. See acast.com/privacy for more information.

'Anything said with absolute confidence and in absolute terms is normally nonsense,' says Oscar Dodd, about Fortnum & Mason's wine and spirits buyer, when it comes to discussing the oft-trotted out truisms about wine, beer and spirits that you often hear. But not everything you hear is so wide of the mark. 'They say that the English drink their red wine too old and too warm, and their white wine too young and too cold,' he adds. 'That is certainly true.'Listen to Country Life podcast on Apple PodcastsListen to Country Life podcast on SpotifyListen to Country Life podcast on AudibleOscar has spent over two decades in the wine and spirits trade, starting out by eschewing university in order to stack shelves in his local Oddbins, falling in love with wine within a matter of weeks.He's since gone on to forge a fascinating career, taking in everything from obscure vineyards that play Mozart to their grapes to help them grow, to walking the streets of New York City persuading people to drink more absinthe. These days, he's found in the more rarefied atmosphere of central London, at Fortnum & Mason, the world's most famous food and drink seller.Oscar talks to James Fisher about his career, his pet hates, why you really shouldn't be saving that bottle of champagne you have under the stairs, and the amazing discoveries in the world of drink that are changing the industry — including Fortnums' alchoholic sparkling tea.Then, of course, he shares his tips on the best tipples to buy for the Christmas period, from whisky, wine and liqueurs to the indispensable seasonal bottle of sherry.Episode creditsHost: James FisherGuest: Oscar DoddProducer and editor: Toby KeelMusic: JuliusH via Pixabay Hosted on Acast. See acast.com/privacy for more information.

In this episode, I talk with James Fisher, Ph.D., P.E., Dist.M.ASCE, consulting engineer at SJI and vice president of CSD Structural Engineers, about the core principles of structural engineering—showing how simple designs, precision, and collaboration can cut costs, meet deadlines, and deliver lasting quality. ***The video version of this episode can be viewed here.*** Engineering Quotes: […] The post Why Simple Designs Lead to Better Engineering Outcomes – Ep 143 appeared first on Engineering Management Institute.

Join us for this replay from the archives to learn more about how strength training should complement dieting for weight loss...   Dr. James Fisher answers the question “Why does muscle really matter for weight loss?” Find out why muscle mass should be a vital component of your weight loss strategy and why dieting without strength training is a recipe for long term disaster for your body.  There is a direct connection between your body's muscle mass and its metabolic effectiveness, the ability to lose fat and keep it off, and your overall health. Why does muscle matter for weight loss? Muscle is metabolic reactive and consumes calories just by existing. You will burn a larger number of calories on a daily basis by having more muscle mass than someone with less. Instead of thinking about weight loss, we should think of it as fat loss because we don't want to lose just any kind of weight, we want to improve body composition. Focusing on weight loss can be discouraging when people lose less weight than they hoped without taking into account gains in muscle mass. Without strength training, any weight you lose with dieting or activity will not be as much fat as you could lose by incorporating strength training into your routine. Anyone who goes on a calorie reduction plan to lose weight will end up with about 50% of the weight loss occurring within their muscle mass, which is an absolute tragedy. We want to hang on to as much muscle mass as we can as we age. Diet and cardio without strength training exacerbate the loss of metabolically valuable muscle tissue. Protein is a great calorie to consume as it's thermogenic and used to absorb some of the protein you take in. Government nutrition guidelines should be adjusted to account for this. Maintaining your muscle mass has the additional benefit of preventing and reducing injuries so you can continue enjoying aerobic activities as you age. Weight loss without strength training results in frailty. In the older population, people who are lean are generally weak and have poor mobility. The best thing to do is to focus on strength training to build muscle and improve quality of life along the way. If you increase the amount of muscle mass you have, you will burn more calories by default. Muscle also stores glucose, which will help you with insulin-related conditions like Diabetes.   Link: exercisecoach.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.

Join us for this replay from the archives to learn more about effective exercise for your lower back and what can surprisingly make lower back pain worse...   In part two of the interview with Dr. James Fisher, we explore what it takes to actually strengthen the lower back and why exercises like the deadlift are not effective in targeting your lower back muscles. Find out how some people can experience significant lower back strength gain in as little as ten weeks with only 15 total minutes of muscle tension (60 to 90 seconds per week!) and why stretching without strength training can actually make your lower back pain worse. The lower back is a notoriously difficult to train muscle group, which is why so many people are walking around with weak lower backs that are easy to injure and irritate. Fisher did some research with professional athletes to measure the effectiveness of certain exercises in strengthening the lower back and found that exercises that didn't isolate the lower back didn't make a major impact. However, lower back isolating exercises had a greater impact over more general exercises like the deadlift. The lower back needs an isolation exercise and preferably one that doesn't also load the gluteal muscles. These exercises are best done with lower back specific pieces of equipment. In terms of overall strength, people who do lumbar exercises see significant increases in strength. Dr. Fisher has seen lumbar strength increases as high as 200% over the course of ten weeks, as well as improved lifestyle function, with a training frequency of once per week. Lower back exercises are typically just one set and roughly 90 seconds of muscle tension. The lumbar muscles are an example of how you can use your muscles and still lose them due to the deleterious effects of aging. You need to use specific muscle fibers in a specific manner in order to build the strength in your lower back. Stretching can be taken too far if you are not also strengthening the muscles involved. Making your spine and back more mobile without making it stronger can make things worse for you in the long run. Things like yoga should be supplemental to a proper strength training regime. Lower back pain often restricts range of motion, but there are still opportunities to train the muscle group without a full extension. You can start small and expand the range as you get stronger. People with lower back pain also tend to be cautious about moving their lower back, especially during exercise. This is why lower back machines that control the range of motion are effective. They maintain safety and stability while loading the muscles properly. In terms of age, lower back exercises are suited to pretty much everyone in society except for certain individuals; ex. If you're pregnant, a small child, or have an injured spine. Once you've ruled out those conditions, you can safely and confidently strengthen the lower back. The more we know about our body, the more we know how to fix it. Helping identify the source of lower back pain, as well as what isn't the issue, is all part of the journey of alleviating pain and improving quality of life.   Link: exercisecoach.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.

Lady Henrietta Spencer-Churchill, the only daughter of the 11th Duke of Marlborough, has by any measure led an extraordinary life. As a girl she moved from the family home in Oxfordshire to Blenheim Palace, the family seat and — by any measure — one of the finest buildings not just in Britain, but the world (it has UNESCO World Heritage Site status to prove it). Listen to Country Life podcast on Apple PodcastsListen to Country Life podcast on SpotifyListen to Country Life podcast on AudibleEver since then, first as a resident, then as a world-renowned interior designer who has played a leading role in the conservation of this 18th century masterpiece, her life has revolved back and forth around Blenheim, and we were thrilled that she agreed to talk to James Fisher on the Country Life Podcast this week.Living at Blenheim, as she explains, brings great privilege: she tells how her father bought a speedboat, and taught Henrietta and her brother to waterski on the lake. Yet living in a house of global stature, and which opens its doors to visitors every day of the year, also brings unique pressures: everything from where to park and struggling to find a spot of lawn on a sunny day, to wondering how on earth they'll raise £10 million to replace a leaking roof that is three centuries old. Lady Henrietta also discusses Woodstock Designs, her hugely successful interior design company, and talk about her latest book, Blenheim: 300 years of Life in a Palace (Rizzoli, £57.50), a truly sumptuous publication which tells the tales of those who have lived in the palace over the centuries, illustrated with beautiful images taken by Hugo Rittson-Thomas. Episode creditsHost: James FisherGuest: Lady Henrietta Spencer-ChurchillProducer and editor: Toby KeelMusic: JuliusH via Pixabay Hosted on Acast. See acast.com/privacy for more information.

Join us for this replay from the archives to learn more about solving the problems causing lower back pain...   Brian Cygan and Dr. James Fisher discuss the origins of lower back pain and why the vast majority of Americans will experience some form of lower back pain in their lives. Learn about the root cause of lower back pain and why most treatments only deal with the symptoms and the pain instead of solving the problem, which often leads to even worse issues down the road. Fisher is an academic and researcher in the UK. He's published research on muscular strengthening as well as lower back pain. Lower back pain is a constant issue for a large swath of society. According to his study, somewhere between 70% and 90% of people will experience lower back pain in their lives. Lower back pain can be extremely debilitating to a person's lifestyle and sleep patterns, and can have a major impact on their mental health as well. There is also an enormous cost to society in terms of productivity. At the Strength Coach, we've found that strengthening is an important strategy to improving the quality of life of someone experiencing lower back pain. Chronic lower back is when it occurs for longer than three months. At that point it's important to seek medical guidance from a physiotherapist or general practitioner. About 10% to 15% of people experiencing chronic lower back pain have a specific reason for it like nerve issues or a slipped disc. The remaining 85% to 90% have what's referred to as non-specific back pain which reduces the ability to mitigate the pain. For many of those people, the solution is often some form of painkiller or passive treatment like stretching and massage. The theories about the existence of non-specific lower back pain have to do with our evolution from quadrupeds in the past. The muscles around the lower back don't tend to get much direct exercise and there seems to be a correlation between non-specific lower back pain and weak or atrophied lumbar muscles. The muscles that are more intrinsic to the spine over time, as we live a normal life, can atrophy as a result of not using them in a specific and demanding enough way. For most people, their gluteal muscles and hamstrings are very developed and do a lot of the work that the muscles in the lower back should do, and this can result in those lower back muscles becoming weaker, misfiring, and causing pain. With non-specific back pain, strengthening the muscles in the lower back should be the foundational approach to prevent future episodes of lower back pain. Specific lower back exercises are important for everyone in society to maintain their strength and muscle mass in that region and avoid the onset of lower back pain. Once something negative has happened, the road to recovery gets longer. Your lower back is central to everything you do. Without good control of your central muscles, you cannot throw or catch or jump or move well. From there it's a downward spiral into the realm of disability. An imbalance between ab strength and lower back muscle strength can be part of the problem. We want all of the muscles surrounding the core of the body to be trained effectively, and it's the lower back muscles that tend to be forgotten. The weak link is usually the lumbar muscles, and this can lead to a negative feedback process, where someone avoids exercising those muscles even more to avoid the pain resulting in greater muscle atrophy. We have other societal factors that are also contributing to the lower back pain that so many people experience as part of their lives.   Link: exercisecoach.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.

The idea of 'nature as a healer' as become a truism, often repeated without much thought given to how or why it should do so.One man who has thought about this phenomenon — and spent much of his life researching and writing about it — is Professor Miles Richardson, a member of the psychology department at Derby University, founder of the Nature Connectedness Research Group, and author of The Blackbird's Song & Other Wonders of Nature: A Year-Round Guide to Connecting With the Natural World.We were thrilled, then, when Miles agreed to join James Fisher on the Country Life Podcast this week.Listen to Country Life podcast on Apple PodcastsListen to Country Life podcast on SpotifyListen to Country Life podcast on AudibleDid you know, for example, that merely looking at a picture of a flower for a few minutes boosts your mood in very real psychological and physiological ways? Or that even when you're blindfolded, your body knows and responds to the difference between objects that are man made and those that are artificial?It's a completely fascinating episode of the podcast which explores all this and much more. You can find more about Miles and his work — particularly with the Nature Connectedness Research Group — at his research website, his blog and his Twitter page. Episode creditsHost: James FisherGuest: Professor Miles RichardsonProducer and editor: Toby KeelMusic: JuliusH via Pixabay Hosted on Acast. See acast.com/privacy for more information.

In 1996, a television show arrived on British screens which changed the way we see interior design: Changing Rooms.It made household names of several of its stars, including host Carol Smilie and carpenter 'Handy Andy' Kane, but none became so famous as designer Laurence Llewelyn-Bowen, whose flamboyant dress sense, often outrageous designs and laconic demeanour made him world-famous.As he turns 60, he remains almost as famous as he did at the height of the show's popularity, and we're delighted that he joined host James Fisher for this episode of the Country Life Podcast.Listen to Country Life podcast on Apple PodcastsListen to Country Life podcast on SpotifyListen to Country Life podcast on AudibleLaurence talks about his early career, his influences as a designer and his entirely accidental transformation into a global TV star. He also talks candidly about ageing, from his thoughts on turning 60 to how retirees and the elderly are seen and treated in modern Britain.It's something he feels passionate about, and indeed his latest job isn't on the small screen, but instead designing a series of retirement villages for Rangeford.Instead of the 'beige coffin' that 'smells of cabbage and wee', Laurence is determined to create spaces that are more like boutique hotels that burst with colour, energy and fun.'We're the generation who saw The Sex Pistols play live,' he says. 'We've been all over the world, and we've done all these kinds of things. We know what Soho Farmhouse feels like. And you know what, why on earth would we want to just sort of slide into this very nondescript, oatmeal environment just to wait to die?'Episode creditsHost: James FisherGuest: Laurence Llewelyn-BowenEditor and Producer: Toby KeelMusic: JuliusH via Pixabay Hosted on Acast. See acast.com/privacy for more information.

Why are country houses so often the perfect settings for horror novels?That's just one of the questions posed by James Fisher to Louise Davidson, author of The Fortunes of Olivia Richmond, on the latest episode of the Country Life Podcast.Listen to Country Life podcast on Apple PodcastsListen to Country Life podcast on SpotifyListen to Country Life podcast on AudibleGrowing up in Northern Ireland with an aunt who was — and had been since childhood — possessed of supernatural gifts made the idea of thinking, talking and writing about ghosts second nature to Louise. But there's far more to our obsession with haunted houses than just the ghost stories which we tell, as she explains to James.You can follow Louise Davidson on X and Instagram, or see more about The Fortunes of Olivia Richmond.Episode credits Host: James FisherGuest: Louise DavidsonEditor and Producer: Toby KeelMusic: JuliusH via Pixabay Hosted on Acast. See acast.com/privacy for more information.

Join us for this replay from the archives to learn more about the science and principles behind strength training...   Brian and Amy explore the scientific research that shows that strength training is the ultimate exercise for combatting the aging process, getting into the best shape of your life, and how those principles are applied to every workout session at the Exercise Coach. Over the past few months, Brian has been working on the Strength Changes Everything Scientific Support Paper. It has hundreds of scientific resources and is designed to help people dive deeper into the science of strength training. Sarcopenia, the age related loss of strength and muscle, can be prevented and reversed. An effective intervention must target fast-twitch muscle fibers, as sarcopenia selectively affects those cells. Decades of research have led to methods that are motivating and effective for people at all fitness levels. Brian co-wrote the support paper with Dr. James Fisher, Matt Essex, and Jeremy Bourgeois. The paper is structured by introducing readers to sarcopenia and its impact on muscle loss in aging, and on society at large. When we perform science-based strength training, it changes every system of the body for the better. It also fundamentally changes what is required to get fit and healthy in less time. This paper is for anyone that wants to feel inspired and motivated by what is possible with strength training. If you've experienced the effects of aging, this paper will show you that you are not disqualified from being in the best shape of your life. The research continues to show that strength training is the best way to combat the aging process. This foundation will help coaches take their conviction and confidence for what they do to the next level. The paper is scientific but still approachable for the average person. It is the encapsulation of years of scientific research that will help you understand the philosophy of strength training and how the Exercise Coach puts it into practice.   Link: exercisecoach.com exercisecoach.com/scientificsupport     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.

Join us for this replay from the archives to learn more about what is accepted versus what is truth...   In part 2 of this interview, Brian Cygan and Dr. James Fisher discuss the science of strength and why the accepted wisdom of exercise may actually be causing more harm than good. Learn how many exercises you really need during a session, why “cardio” exercises aren't necessary if you use the right level of effort, and how to keep yourself from getting injured by reducing the range of motion while still getting the fitness results you desire. Beyond the minimum exercise dose, you can add as many exercises as you see fit. There is a balance though. If you add too many exercises it can start to impact the frequency of which you can train. As you increase the number of exercises in one workout, you lengthen the time it takes to recover, so there's a tradeoff. Recent studies have shown that volume is more important than frequency as well. There is an inverse relationship between someone's ability to work hard and the length of a workout. Eight exercises seems like the optimal number for clients to be able to give their whole effort for as many exercises as they can. The accepted wisdom regarding the strength and endurance continuum is that to build strength you need a heavy load and fewer reps, and for endurance you use a lighter load and more repetitions. Studies have shown that it doesn't particularly matter. If your strength increases your endurance also increases. As long as you use a high degree of effort you will get the optimal results. 45 seconds of time under tension is usually enough time to achieve the majority of muscle fiber recruitment if you're using a high level of effort. Some of this depends on the person and their preference because of the perceptual and comfort differences. Longer times under load are associated with higher degrees of discomfort and negative perceptual responses. Across a broad population, this is going to have a negative impact on motivation and compliance. In order to really optimize strength training, we need to start looking at the individual perceptual response and how that impacts the motivation to stick with a program and give a whole effort during exercise. A common mistake many trainers make is recommending older people use lighter weights and increasing the number of reps they do. This often results in the person feeling sore for days and with little motivation to return to the gym. Working with a moderate load to enhance strength and muscular endurance is better. Bone mineral density is a key variable, especially in females and older adults, and we know that it only improves with impact or heavier loads. With a light weight, we run the risk of not improving bone mineral density which can result in a higher risk of injury. A number of studies show that supervision enhances results and the better the supervision, the better the results. One of the key factors with proper supervision is that they promote and enforce good technique. This serves to keep the correct muscles under tension and prevent other muscles from getting injured. If someone is getting injured in the gym, something about the technique went wrong. Supervision can help you avoid those sorts of injuries. Research seems to indicate that we can actually limit the range of motions for many exercises and still see strength increases throughout the range. Injuries typically occur at the extremes of the range of motion of an exercise, so by eliminating those ranges, you reduce the risk of injury and you can still improve strength. With most exercises, it's not an acute injury that causes problems, it's the wear and tear over time that creates injuries. For an adult client, the extreme ranges of motion are not helpful, and they can get the fitness results they want with a safer range. If you're not currently doing any exercise, the best thing you can do is strength training. By doing that you will see cardiovascular improvements at the same time. High intensity training has been shown to improve the cardio-respiratory system within a matter of weeks of starting resistance training. If someone is already a cardio athlete, adding strength training may not improve their performance drastically, but there still will be other health benefits. The idea that you need to do cardio to see cardiovascular benefits and strength training to improve strength is a bit outdated. Strength training with high levels of effort has been shown to stimulate both adaptations. Even cycling, when taken to the highest level of effort, can stimulate similar levels of adaptations to lifting weights. This is why modality doesn't matter as much as the level of effort involved. Optimal results mean safe as possible, sustainable, with maximum results and minimum time required. This is why so many trainers have landed on strength training as the most effective option. As you get older, strength training becomes a weight loss method, a way to avoid getting injured or sick, and a lifestyle of longevity.   Link: exercisecoach.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.

Join us for this replay from the archives to learn more about the science of strength and how it may affect your fitness plans and goals...   Brian Cygan and Dr. James Fisher break down the science of strength and discuss what the proper level of resistance during training is, the threshold for the effort that you need to achieve to see results, and why some exercises are best avoided if you want to see optimal fitness benefits. Fisher is an exercise scientist in the UK and was a personal trainer for a number of years before becoming a researcher. His area of research was mainly lower back pain and lower back strength and has recently been looking into the perceptual responses to resistance training. He advocates a framework of evidence-based resistance training. One of the first papers published was focused on guiding trainers and trainees on what the research supports and how to exercise the most effectively. In total, Dr. Fisher, in collaboration with researchers from around the world, has published over 100 papers. The part he enjoys the most is the fact that once one paper is published, the research always raises new questions to explore. There is a mountain of evidence that supports the health benefits of resistance training. Ultimately, all the benefits combine and stronger people have a reduced risk of all-cause mortality. In layman's terms, the stronger you are, the harder you are to kill. The goal of most people with resistance exercise is to have a biological age that is lower than your chronological age. We want to live longer and be able to function as if we were much younger. Resistance training resets the biological clock, sometimes by decades. Studies on older males using resistance training showed they had similar cellular characteristics as men in their 20's. The first thing you need to understand is that the key is the tension of the muscle doing the work, not just moving an external load. The evidence supports the finding that effort is key, which is where most people go wrong as they fear the hard work. Whole effort is one of the guiding principles of the Exercise Coach. The intensity of effort really matters to trigger the results we are looking for from exercise. There is also a threshold of a near maximal effort to trigger a response from the body. If people are working at a lower intensity, the volume becomes a key factor. If we train to a higher level of effort, the volume becomes unnecessary. For the average person, optimal results can be achieved with two 30 minute-or-less workouts per week. For bodybuilders, there are some questions around doing more training in order to maximize muscle growth, but for most people, they want the functionality of strength and not an increase in size. To get a whole body benefit, the minimum dose of training performed is only three exercises: an upper body pressing exercise (bench press), an upper body pulling exercise (seated row), and a lower body pressing exercise (leg press). Those can be complemented with additional multi-joint movements for other areas of the body that need work. Even under lockdown, people can see positive benefits from doing simple exercises like pushups and lunges. Squats are a unique exercise because it has a high degree of coordination and skill. You can become “stronger” at the squat without really seeing results in other areas because you are just becoming better at moving the weight up and down. This is why the leg press is a more beneficial lower body pressing exercise.   Link: exercisecoach.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.