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Lift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#437 Jonathan Goodman - Seasons of Unhinged IntensityJonathan Goodman is one of the most influential thought leaders and entrepreneurs in the fitness industry. After years of building businesses and platforms, Jonathan has now made writing books his primary focus.In this episode, Jonathan joins Andrew Coates to unpack the ideas behind his new book, Unhinged Habits, and to challenge some of the most sacred advice in personal development — especially the overemphasis on consistency and incremental progress.Instead, Jonathan makes the case for seasons of unhinged intensity, intentional rest, and creating contrast in your life — while also expl...
2026-01-2756 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#436 Shona Vertue - Are Yoga and Pilates Enough to Build Muscle, Bone, and Strength for Life?Shona Vertue combines her background as a strength coach, yoga teacher, and psychology graduate to coach and educate people across the world.In this episode, Shona joins Andrew Coates to explore what yoga and Pilates actually are, what they do well, and where they may fall short if used as the only training method—especially as we age.This conversation moves beyond surface-level takes to examine strength, muscle, bone health, psychology, and self-efficacy, while also addressing common misconceptions and marketing narratives around yoga and Pilates.THIS EPISODE COVERS:How Shona helped David Beckham embrace yogaWhat yoga actually isThe different st...
2026-01-2255 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#435 Michael Mash - I’d Rather Be Strong and In Pain Than Weak and In PainMichael Mash is a Doctor of Physical Therapy and the founder of Barbell Rehab. Known for bridging the gap between rehabilitation and strength training, Michael returns to challenge some of the most common fears surrounding injuries, barbells, and lifting heavy.In this episode, Michael joins Andrew Coates to explain what he really means when he says “I’d rather be strong and in pain than weak and in pain” — and why avoiding load, stress, and barbells often creates more problems than it solves.Rather than promoting recklessness, this conversation centers...
2026-01-2052 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#434 Dan Feldman - Is Gluten Intolerance Real? Is Eating Organic Food Healthier?Dan Feldman returns for a masterclass in evidence-based nutrition, covering two of the most debated topics in modern health conversations: gluten intolerance and organic foods.Dan is a trusted voice in evidence-based nutrition media and practice, and in this episode he joins Andrew to break down what the research actually says — without fear-mongering, food moralizing, or ideology.THIS EPISODE COVERS:Gluten, gluten intolerance, and related topicsHow common celiac disease is in societyWhat ce...
2026-01-1556 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#433 Chris Bailey - How to Align Your Goals, Values, and Intentions to Do More of What MattersChris Bailey is the bestselling author of The Productivity Project, Hyperfocus, How to Calm Your Mind, and his newest release, Intentional.In this episode, Chris joins Andrew Coates to explore why so many capable, driven people still feel stuck, scattered, or unfulfilled—and how the issue is often not effort, but misalignment between goals, values, and intentions.Drawing from years of research and personal experimentation, Chris explains how clarity around values changes decision-making, why many popular productivity frameworks fail long-term, and how intention-based thinking can help you finish what you start and do more of wh...
2026-01-1355 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#432 Luka Hocevar - Getting It All Done: As a Coach, Athlete, Business Owner, and New ParentLuka Hocevar returns to the show with lessons drawn from decades as a coach, mentor, and educator—and now, his newest and most meaningful role: fatherhood.In this episode, Luka joins Andrew Coates to unpack what it actually takes to balance high-level coaching, athleticism, business ownership, and family life without burning out or lowering standards.Rather than preaching productivity hacks, Luka shares how embracing constraints, clarifying priorities, and maintaining athletic capacity have allowed him to show up better across every role he occupies.IN TH...
2026-01-081h 08Lift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#431 Dr. Alyssa Olenick - Why Most Women Would Be Better Off If They Trained More Like MenDr. Alyssa Olenick is one of the fastest-rising educators and coaches in the evidence-based fitness space. Known for her clarity, skepticism, and ability to translate complex physiology into practical coaching decisions, Alyssa returns to the show to tackle one of the most misunderstood topics in modern fitness.In this episode, Alyssa joins Andrew Coates to unpack what she actually means when she says “most women would be better off if they trained more like men”—and why so much women-specific training advice is built on shaky assumptions, incentives, and half-understood biology.Rather than arguing for a one...
2026-01-0653 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#430 Clifton Harski - What’s Right (and Wrong) With Functional Training?Clifton Harski is the COO of The PPSC, a veteran of group exercise and traveling seminar education, and a much-needed jester pushing back against an increasingly ultra-serious fitness media landscape.In this episode, Clifton joins Andrew Coates for a fun, thoughtful, and refreshingly honest deconstruction of functional training—how it earned its reputation, where it went off the rails, and what’s still genuinely useful if we strip away the dogma.Rather than defending a single methodology, Clifton takes aim at all fitness tribes (including his own), poking holes in sacred cows while making a stro...
2026-01-0155 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#429 Kevin Carr - Is the Fitness Industry Failing to Save Americans’ Health?Kevin Carr is an author, educator, and co-owner of multiple fitness businesses and brands, including Mike Boyle Strength and Conditioning (MBSC) and the Certified Functional Strength Coach (CFSC) certification.In this episode, Kevin joins Andrew Coates to have a candid conversation about the state of the fitness industry—and why, despite unprecedented access to gyms, information, and technology, the overall return on investment for public health remains shockingly poor.Rather than blaming individuals, Kevin explores the structural, cultural, and experiential barriers that prevent people from engaging in fitness long-term, while also highlighting the renewed importance of...
2025-12-301h 06Lift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#428 Chad Landers - Building Strength and Muscle After 50Chad Landers is a former NSCA Personal Trainer of the Year award winner, with over 30 years of hands-on coaching experience and more than 20 years as a gym owner. Chad is also the author of the new book Building Strength and Muscle After 50, which draws on decades of real-world coaching rather than trends or fear-based messaging.In this episode, Chad joins Andrew Coates to discuss what actually changes with training as we age—and what often gets blamed on aging that’s really the result of lifestyle, consistency, and accumulated stress.Rather than promoting limitations, Chad make...
2025-12-2450 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#427 Steve Hall – Muscle Building - The Ideal Rest Break and Calorie SurplusSteve Hall is a WNBF Natural Pro Bodybuilder and one of the most trusted evidence-based voices in muscle building. As the host of the Revive Stronger podcast and a long-time practitioner, Steve brings rare clarity and nuance to topics that are often oversimplified online.In this episode, Steve joins Andrew to break down what actually matters for hypertrophy when it comes to rest periods, fatigue, technique, and calorie surplus - without dogma, fear-mongering, or rigid rules.Steve shares insight on:• Whether there is an ideal approach to rest breaks between sets• How much calo...
2025-12-2253 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#426 Dr. Justin Farnsworth - Do You Really Need Surgery For Your Injury?Dr. Justin Farnsworth is a highly respected physical therapist who emphasizes strength training, movement, and education as foundational tools for managing pain and injury.In this episode, Justin joins me to challenge some of the most deeply held beliefs in modern healthcare - particularly the assumption that pain automatically requires surgery or rest.Justin brings clarity, nuance, and evidence to a conversation that affects almost everyone at some point in their life.Justin and Andrew explore:• Why surgery performs no better than placebo for many common injuries• Which injuries truly require surg...
2025-12-1857 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#425 Mark Carroll - Personal Pain and Financial GainMark Carroll is a legendary Australian transformation coach, educator, and entrepreneur. Known publicly for elite-level results and business success, Mark joins me for one of his most open and vulnerable conversations to date.In a world driven by artificial polish, highlight reels, and performance, Mark peels back the curtain on what was really happening behind the scenes while his career and finances were thriving.Mark and Andrew explore:• Mark’s experience with injury, depression, and body image struggles during periods of professional success• The pressure and unrealistic expectations created by social media• Whether...
2025-12-161h 10Lift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#424 Ebenezer Samuel - Is Fitness Media Trending The Wrong Way?Ebenezer Samuel, Fitness Director of Men’s Health, joins me for a wide-ranging and insightful conversation on the current and future state of fitness media, where people learn about training, and how the landscape has shifted dramatically over the last decade.Ebenezer brings both industry-level perspective and hands-on coaching experience to explore how research, hypertrophy culture, entertainment-driven social media, and evolving technology are shaping what people believe about fitness.We dive into:• Why we can't evaluate training purely through the lens of muscle hypertrophy• Whether “science based lifting” has become overrated• Why the best app...
2025-12-1152 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#423 Melody Schoenfeld - Vegan Myth BustingMelody Schoenfeld is an author, gym owner, nutrition coach, and holds a Master's in Health Psychology. She brings deep expertise, a sharp nonsense detector, and evidence-based nuance to one of the most polarizing topics in nutrition - vegan diets.In this episode, Melody and Andrew dive into the most persistent vegan myths, bad-faith arguments, and common misunderstandings from both sides of the vegan vs. non-vegan debate.Melody shares insight on:• Dispelling the myth - "There’s no such thing as a healthy vegan"• The most common arguments claiming vegan diets aren’t healthy• The...
2025-12-0949 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#422 Dr. Allan Bacon - Breaking Fat Loss PlateausDr. Allan Bacon returns to break down one of the trickiest parts of health and fitness: fat loss plateaus.Allan blends evidence, coaching experience, and no-nonsense communication to clarify why plateaus happen, why most people misunderstand them, and what to actually do to overcome them.Allan and Andrew dive into:• How much of a plateau is physical vs. psychological• When a plateau becomes a socially acceptable narrative to quit• How to approach fat loss plateaus strategically• How often a plateau is really an adherence issue• The physiological factors working against you during a p...
2025-12-041h 00Lift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#421 Alex Allen - You’ll Never Hate Yourself Into a Body You LoveAlex Allen is one of the most skilled coaches in the industry at communicating nuance around training, lifestyle, and nutrition. She brings deep compassion and lived experience to the conversation - including weight gain, weight loss, PCOS, relationships, identity, and self-worth.Alex and Andrew dive into:• Why you’ll never hate yourself into a body you love• How people misjudge your journey when they only see your current physique• Alex’s experiences of being treated differently at various points of her weight changes• Navigating unintentional weight loss• How PCOS has shaped Alex’s personal and c...
2025-12-0251 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#420 Chris Duffin - Resilience EngineeredChris Duffin is an iconic strength athlete, entrepreneur, inventor, author, and educator known for engineering both world-class feats of strength and world-class systems of mindset.In this episode, Chris opens up about how his unconventional and turbulent upbringing forged his resilience and shaped his approach to life, leadership, and legacy.Chris and Andrew explore:• How growing up with homelessness and instability shaped his resilience• Mindset and daily practice around developing resilience in career and life• How to see opportunity in the middle of adversity• Why Chris believes in being purposeful in how you...
2025-11-2755 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#419 Danny Lennon - Seed Oils: Devil Incarnate or Underrated Health Food?Danny Lennon is one of the most respected and longest-tenured evidence based nutrition authorities in the world. It’s an honour to welcome him back for an incredibly nuanced and level-headed conversation on one of the most contentious topics in all of nutrition - seed oils.In a landscape filled with loud, sensational nutrition claims, Danny brings clarity, evidence, and calm to a discussion that desperately needs it.We talk about:• Whether seed oils are truly harmful or unfairly demonized• The impact of seed oils on car...
2025-11-2555 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#418 Jaime Filer - Is Anxiety Interfering With Your Progress?Jaime Filer is the founder of Filer Fitness and a respected speaker and educator in the fitness industry.In this episode, Jaime brings a mix of humor, vulnerability, and hard-earned wisdom to help unpack the very real ways anxiety impacts fitness, health, relationships, and identity.Jaime and Andrew dive into:• How dealing with anxiety has a massive impact on your fitness efforts and outcomes• The subtle and not-so-subtle ways anxiety interferes with progress• How anxiety often masks perfectionism• How anxiety robs you of your potential happiness• The power of being more selfi...
2025-11-2052 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#417 Austin Current - Does “Optimal” Matter In Training and Lifestyle?Austin Current, author of The Science of Strength Training, joins me for a deep dive into what “optimal” really means - and doesn’t mean - in training, coaching, and everyday life.We explore how perfectionism, online debates, and unrealistic standards can derail people who simply want to train well, feel good, and live a sustainable lifestyle.Austin shares insight on:• Why keeping promises to yourself builds self-belief• Why it’s better to view your effort like a dial, not an on/off switch• What he means by a Goldilocks zone in training and l...
2025-11-1855 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#416 Dr. Tony Boutagy - Strength Training For Perimenopausal/Post Menopausal Women - Debunking Influencer PseudoscienceDr. Tony Boutagy, PhD in Exercise and Sports Science, joins me for a myth-busting conversation about the surge of influencer claims surrounding peri-menopausal and post-menopausal women’s strength training.Tony brings clarity, scientific context, and decades of applied expertise to help cut through misinformation and fear-driven content targeted at women in midlife.He breaks down:• Debunking the claim that Zone 2 cardio isn’t as effective for women as it is for men• Debunking the claim that women shouldn’t ever train fasted• Debunking the claim th...
2025-11-1359 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#415 Kris Gethin - How To Transform Your Body, Mind, and LifeKris Gethin is one of the most recognizable figures in the global fitness industry, known for his role as the longtime Editor-in-Chief of Bodybuilding.com, his transformation programs, and his relentless commitment to physical and mental growth.In this conversation, Kris shares his philosophy and experience around personal transformation - physically, mentally, and emotionally.He dives into:• Why some corners of the industry resist the idea of “transformations”• How real transformations start in the mind before the body• Why being selfish can actually make you a better person• The power of surrounding...
2025-11-1148 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#414 Dr. Dwayne N. Jackson – Peptides and GLP-1 Agonist Drugs MasterclassDr. Dwayne N. Jackson, PhD in Neuromuscular Physiology, joins me to bring clarity, evidence, and nuance to one of the most hyped and misunderstood topics in modern fitness and medicine—peptides.With an extensive background in academic research, education, and business, Dwayne draws from his PhD work on peptides to help separate legitimate science from marketing myth.He shares expert insight on:• What peptides actually are and how they function in the body• Whether BPC-157 truly delivers on its “healing” reputation• The strength of current evidence behind popular peptide claims• Why sourcing pepti...
2025-11-0656 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#413 Dr. Karl Nadolsky – Adrenal Fatigue and Balancing Hormones: Science or Pseudoscience?Endocrinologist and obesity specialist Dr. Karl Nadolsky joins me to bust myths, debunk pseudoscience, and share evidence-based nuance around:• Whether “adrenal fatigue” is a real thing• What adrenal insufficiency actually is• The most common symptoms people misattribute to “adrenal fatigue”• Thoughts on self-proclaimed “hormone specialists”• The marketing of “hormone balancing” and why it’s misleading• How lifestyle improvements get mistaken for medical fixes• The nuance behind BMI, waist circumference, and metabolic risk• What happens when cortisol is too high or too low• The truth about hormones and fat gain or loss• Are diet drinks really...
2025-11-0453 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#412 Krista Scott-Dixon - Performance Psychology, Play, and Personal ProductivityIndustry icon Krista Scott-Dixon joins me to share her wisdom, expertise, and philosophy on:• Why “sciencey protocols” are often a grift (with nuance and context)• Why living smaller and spending less is often boring—but better• Sleep routines and avoiding fragility in your lifestyle rituals• Performance psychology from coaching elite tactical personnel—and how it helps everyday people• How adults can use play to be healthier• What she means by “my job is to make you a worse person”• What self-abandonment is (and how to stop doing it)• How...
2025-10-301h 07Lift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#411 Dr. Ben Rein - Social Interaction and Your HealthDr. Ben Rein is a neuroscientist and the author of the new book Why Brains Need Friends.Ben guest stars on my podcast to share his expertise about:-Is loneliness as dangerous as smoking, and why-How social interaction improves our health and well being-The difference between solitude and isolation-Why we experience isolation as stress-How isolation leads to inflammation -Is increased virtual interaction dangerous-Can some forms of virtual interaction be positive -The growing danger of societal fracture al...
2025-10-2854 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#410 Marc Megna - Show Up And Do The Right Thing When No One Is WatchingMarc Megna is the cofounder of Anatomy a series of successful gyms in Miami, he’s also a former NFL player and author. Marc joins me and shares humility and wisdom from his career and life, including:-Why Marc shows relentless commitment to his physical fitness even with the competing demands of being a father and husband, and operating a business-How Marc’s commitment to fitness makes him a better father and husband, and a better business operator-How a great coach was a positive role model on Marc and his teammates
2025-10-2349 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#409 Dr. Joey Munoz - Fat Loss and Long Term HealthDr Joey Munoz is one of my favourite authorities and communicators about exercise science and nutrition. Joey joins me for a masterclass on fat loss, muscle, and health outcomes. Joey shares his expertise on:-Does losing body fat improve health outcomes independent of any other changes or behaviours?-What behaviours in addition to fat loss improve long term health outcomes-Can someone be truly healthy with higher body fat percentages long term-How does body fat influence metabolic health risks like cardiovascular disease, cancer, diabetes, and Alzheimer's-Are obese...
2025-10-2156 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#408 Christian Thibaudeau - How to Get StrongerChristian Thibaudeau is a legend in strength and conditioning and joins me for a quick masterclass on how to train strength, plus his expertise on:-How quickly do we lose strength if we don’t train it-How much of our strength is our muscle-How much of our strength is our nervous system’s ability to recruit our muscles better-Why frequency matters most for strength development -Why can’t we voluntarily recruit 100% of our capacity for strength -How to train and maintain power and explosiveness as we ag...
2025-10-1652 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#407 Sam Miller - GLP-1 Agonist Drugs, Reverse Dieting, and Ultra Processed FoodsSam Miller is a respected educator and authority on metabolism and founder of Metabolism School. Sam guests on my podcast to share his expertise on:-The implications of the dramatic rise in GLP-1 Agonist medication use -The situations where GLP-1 Agonist medication use makes sense and where it’s inappropriate -Potential benefits outside appetite suppression and weight loss-Nuance about the potential side effects -The importance of strength training when using these drugs-Reverse dieting, what it is, when it’s appropriate -Situations where rev...
2025-10-1453 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#406 Dr. John Rusin - Pain Free PerformanceDr John Rusin is back with details about his new book, Pain Free Performance. John joins me to share his expertise on:-How to approach your training and stay pain free-How to improve your odds of living pain free with other areas of your lifestyle -Why he doesn’t believe in aiming for “perfect form”-What he means by “zone of neutrality” -What are his 6 characteristics of lifelong health-Why men should train more like women-The importance of developing a health buffer zone
2025-10-0955 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#405 JP Tremblay - Trailer Park Health, Fitness, and NutritionJP Tremblay is a Canadian entertainment icon famous for his role as Julien of the Trailer Park Boys in addition to being a founding creator and writer of the show. JP joins me in a rare out of character interview to share his stories about:-The challenges and tradeoffs between writing, filming, and touring and his dedication to his fitness and health. -Navigating health scares.-How he set boundaries and focused on his health first.-Prioritizing education about health and nutrition. -A real person’s experience and tacti...
2025-10-0753 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#404 Dr. Susan Kleiner - Women’s Performance Nutrition MasterclassDr Susan Kleiner is a PhD of Nutrition and Human Performance and a Registered Dietician who’s worked with the highest level athletes in sports. Susan guests in this masterclass on performance nutrition to share her expertise on:-Fuelling for athletic performance -Do female athletes face more pressure than men to appear lean-Tactics for short term leanness while not losing training effectiveness-Long term tactics to manage performance and aesthetic goals-The criticism female athletes like Serena Williams have traditionally faced, plus some nuanced thoughts on Sere...
2025-10-021h 13Lift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#403 Sharelle Grant - Using Your Weekend to Get Ahead Not Fall BehindSharelle Grant is a nurse turned online coach and founder of the Women’s Health Movement. Sharelle joins me to share her philosophy on success in fitness, health, and life including:-Setting and maintaining boundaries -Why weekends are your cheat code to get ahead-Not taking personally or reacting to everything you see online-Not being emotionally reactive and the power of pause-The risks of osteoporosis and serious osteoporosis fracture injuries and how to reduce risk-Nuanced thoughts on the use and misuse of GLP-1 agonist med...
2025-09-3051 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#402 Jaclyn Phillips - The Unseen Mental Health BattleJaclyn Phillips is the Head Coach of Team Strong Girls and a vocal mental health advocate. Jaclyn joins me to share her wisdom and thoughts on:-How someone can on the surface seem like they live a charmed life but deal with unseen mental health challenges-Feeling pressure to portray a happy and successful exterior -How people feel isolated and alone in their struggles as everyone else appears to be happy and have their life together-How fitness “saved” Jaclyn-The limits of what fitness can do for me...
2025-09-2555 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#401 Abby Langer - Scorched Earth On Nutritional PseudoscienceAbby Langer is one of the best resources for combatting the lunacy we see online and backs it up as a dietician with years of experience. Abby joins me to share her thoughts on:-the negative reaction to Serena Williams using and endorsing GLP-1 agonist medication-the negative media and comments about the appearance of famous women like Nelly Furtado, Jessica Simpson, and Jennifer Love-Hewett-How moms can avoid perpetuating harmful handed down cultural and media beliefs about dieting and personal value to their children -Soulless grifters who do th...
2025-09-231h 02Lift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#400 Holly Baxter - Muscle Building: Volume, Frequency, and IntensityHolly Baxter is a prominent evidence based coach and research communicator with a Masters in Dietetics, all while being a competitive IFBB Pro.Holly joins me to deep dive into research and practical application of:-Do we need to train to failure to optimize muscle growth-Volume and muscle growth-How many weekly sets do you need to grow muscle and to optimize for muscle growth-Is one set per week enough for robust muscle growth-Does training frequency matter-Do squats, deadlifts, and other...
2025-09-181h 04Lift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#399 Dan Go - Getting Healthy in Your 40’s and BeyondDan Go is a fitness coach for entrepreneurs who’s build a massive media presence with actionable advice while ignoring the combativeness of the fitness industry. Dan guests to share his wisdom on:-What you need to focus on to feel better in your 40’s and beyond than you did in your 20’s-Beliefs to let go of to be healthier -A nuanced approach to reducing alcohol intake -Getting away from victim mentality -The mindset of not seeing change in your 40’s as already too late-What to f...
2025-09-1652 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#398 Aidan Muir - Creatine 101, Nutrition For PCOS, and When Meal Timing MattersAidan Muir is a dietitian(Australian spelling) who’s masterful at presenting evidence based nutrition through his media. Aidan joins me to talk about:-The basics of creatine, who should consider taking it, -Is the evidence for creatine’s physical and cognitive benefits as strong as some believe-Does PCOS require a special approach to nutrition-Is it really harder to lose fat with PCOS-Do GLP-1 agonist medications work as well for PCOS-Are there situations where meal timing has benefits?-How to tra...
2025-09-1148 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#397 Adrian Vanvleck - Boundaries Are For You To Enforce, Don’t Expect Others To Respect ThemAdrian Vanvleck is The High Wizard of a magical realm where nerd culture and fitness merge. Adrian’s power is creating access for anyone to experience fitness without elitism or gatekeeping. Adrian guests to share his thoughts on:-Are more nerds participating in fitness-What created a portal for nerd culture enthusiasts to be more visible in the mainstream-How can we create room for both our nerdy pursuits and health and fitness-What elitism and gatekeeping looks like in fitness-Why you can’t just say you h...
2025-09-091h 02Lift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#396 Hattie Boydle - What’s The Story You’re Telling Yourself?Hattie Boydle is a world champion competitor plus coach and educator. Hattie joins the podcast to share her wisdom on:-Challenging our narratives and stories about why believe and do what we do-Why women can build muscle as effectively as men-How challenging it is to stay “lean” year round-Her competitive history and approach that created her physique -Her discipline and devotion to her training and nutrition-The tradeoffs we make to maintain a physique and the tradeoffs we make when we don’t-Diet...
2025-09-041h 07Lift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#395 Josh Taylor - Beating Gym Anxiety, Video Games, and The Problem With “Science Based Influencers”Josh Taylor is coach who’s media combines evidence based information with his love of gaming. Josh opens up about his personal experience and shares:-His experience with gym anxiety and how he worked through it-How the fitness helps with mental health struggles-The challenges dealing with a large and engaged social media presence-The evidence based benefits of gaming-How set boundaries and enjoy personal joys without guilt-Why he distanced himself from the “science based label”-The problem with influencers who spe...
2025-09-0257 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#394 Kenny Santucci - Why People Are Surging Back To Gyms and In-Person CoachingKenny Santucci is the founder of Strong New York, NYC’s biggest health, fitness, and wellness expo and the owner of The Strength Club in Manhattan. Kenny joins the podcast to share his thoughts on:-Are we failing as an industry and a society with health and fitness?-His mission with his Strong New York Event-Hyrox and its popularity -People seeking more community, especially in consuming fitness-Increased demand for in-person coaching and gyms-Helping the people who are falling through the cracks-A...
2025-08-2847 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#393 Michael Boyle - Should Young Athletes Specialize Early?Michael Boyle is the founder of Mike Boyle’s Strength and Conditioning, author, and a pioneer and icon of strength and conditioning.Mike generously guests to share his wisdom and experience about:-Should kids specialize early in a single sport-Who really benefits when kids specialize early-Is there a relationship between early specialization and injury-What does it take to become a division 1 college athlete-How important is youth strength and conditioning to long term sport performance-His thoughts on seeing former interns doing so...
2025-08-261h 07Lift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#392 Dr. Katie Dabrowski - The Pathway Out of PainKatie Dabrowski is a Doctor of Physical Therapy and Strength Coach who merges her education in behavioural psychology and neuroscience with strength training to help people get out of pain, recover from injury, and get strong, Katie guests to share her wisdom on:-How to overcome fear of pain and previous injury when returning to lifting, life, and sport-How she likes to reframe an injury into an opportunity -How to develop psychological resilience-Can people just think their way out of pain-Does exercise selection matter fo...
2025-08-2150 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#391 Jordan Shallow - Fatigue Management (For Training and Social Media)Jordan Shallow is a renaissance man of training philosophy and the co-founder of Pre-Script and the leading industry mind and educator on biomechanics and training anatomy. Jordan also travels the world to still train people hands on, from pro athletes to everyday people. Jordan joins to share his wisdom and philosophy on:-Is fatigue a boogeyman to be avoided-How do you manage fatigue in training?-The current nature of fitness social media divisiveness-Why he doesn’t get involved in callout video based “stitch” battles...
2025-08-1950 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#390 Stu Phillips - How Much Protein Do We Really Need?Dr. Stu Phillips is a professor at McMaster University and one of the most prominent and respected researchers in resistance training and nutrition especially relating to muscle and aging.Stu joins me to share:-What is and what causes sarcopenia-Can we prevent sarcopenia -How much protein do we really need - to live healthy and for optimal muscle building-Do our protein needs change as we get older-Our current understanding of the importance of food timing-Is there any evidence to support the u...
2025-08-1454 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#389 Dave Tate - Elite Strength, Coaching, and CommunityDave Tate is an icon of the strength, powerlifting, and coaching world. The founder of EliteFTS and prolific writer and author, Dave is an institution in the industry.Dave guests to talk about:-What he’s training for now-The ways he sets personal training and performance goals, how they evolve with age-The tradeoffs he made early in his career to pursue elite performance-Would he do things differently if he could do it over again-What still gets him fired up about coaching-C...
2025-08-1252 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#388 Charlie Weingroff - Physical Therapy, Pain, Emotion, and MRIsCharlie Weingroff is a legendary Physical Therapist and Strength Coach who joins me to share his thoughts on:-Issues with high volume physical therapy business models-Helping people who have been told by a doctor not to lift weights due to pain and injury-How to talk to people about their pain-How pain is tied to emotion -How pain works in the nervous system-What ““We know that MRI’s don’t lie but they don’t always tell the whole story” means-What i...
2025-08-0757 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#387 Michael James Shaw - From The Walking Dead to Twisted Metal: Life, Art, and FitnessMichael James Shaw is a unique guest on the show. Michael isn’t a fitness professional but an actor and writer with credits including Marvel’s Avengers: Infinity War and Avengers: Endgame, The Walking Dead, Fight Night, and now season 2 of Twisted Metal. Michael is an avid fitness enthusiast and used yoga, Brazilian Jiujitsu, strength training, and more to shape his body and mind for his various roles. Michael shares:-How he prepares physically for movie and tv roles-Why he considers his body as “part of the costume”-His d...
2025-08-0545 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#386 Dr. Matthew Nagra - Debunking Myths About Plant Based NutritionDr Matthew Nagra is a Naturopathic Doctor and Plant Based Nutrition Educator.Matthew guests to share his experience on:-Dealing with fraudulent AI based marketing, including his own experience having his voice and image stolen and used to promote dubious products. -Are extreme tribal diets as common in the general population as they seem from social media.-Dealing with the false claims about vegan diets from the most extreme vegan influencers. -Are energy drinks actually harmful.-Are plant based sources of protein really inferior to animal sources....
2025-07-3153 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#385 Emma Storey Gordon - Change Your Story, Change Your Lifestyle BehaviourEmma Storey Gordon is a behaviour change and fat loss expert with incredible messaging that gently calls us on our own sh!t. Emma shares her insight on:-Identifying when and why your energy is low and the simple lifestyle behaviours you can change to improve your daily energy and sense of well being.-Lower standard creep.-The stories we tell ourselves about planning.-Focus on making your bad days better.-Mitigating self sabotage.-The problem with thinking we should never feel hungry. -D...
2025-07-2947 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#384 Eve Guzman - How I Changed My Narratives, Lost 150 Pounds, And Kept It OffEve Guzman combines her education with her personal experience to have lost 150 pounds, kept it off, became a successful nutrition coach, then built an empire mentoring other women to build their businesses. Eve shares her wisdom on:-Why people don’t want to change-The stories and narratives people hold onto to remain stuck in place-How to change those narratives-How your stories and staying in the same place protect you-Why tracking nutrition isn’t as hard as people think-What happens when peopl...
2025-07-2449 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#382 Dr. Mike T Nelson - Metabolic Flexibility Masterclass, Efficiently Using Carbs and Fat As FuelDr Mike T. Nelson is a PhD, Author, and prolific educator in nutrition and training.Mike guests to share his expertise on:-What is metabolic flexibility and why it’s important for your health and performance-How to get your body to more efficiently utilize carbs and fats as fuel-When your body best uses fat and carbs as fuel-What’s going on with insulin resistance-How to improve insulin sensitivity -The importance of sleep on insulin sensitivity-Why we see diminishing retur...
2025-07-1750 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#381 Dr. Eric Helms - How Much Muscle Can The "Average" Person Build?Dr Eric Helms is one of the most respected and influential educators in muscle building training and nutrition. Eric guests with detailed and nuanced answers about:-How much muscle can the average person expect to build in a year or across a lifetime-Are there differences between men’s and women’s ability to build muscle -Why some distrust has grown toward science and science backed muscle building communicators-Why we see a battle ground between old school bodybuilding and evidence based tribes-Thoughts on differences between natura...
2025-07-151h 20Lift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#380 Zack Zillner - Lessons For The Everyday Lifter From Training Elite AthletesZack Zillner is the Director of Sports Performance at The University of Miami for men's basketball and co-host of the Coach Em Up PodcastZack joins to talk about:-The problem with movement cults-Why we sometimes see people overvalue trends popularized by high level athletes, like cupping and kinesiotape -Managing off season vs in season training for athletes-What matters for recovery for the athlete and the every day person-What qualities does an everyday athlete need to train and maintain to stay active in sports
2025-07-1046 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#379 Amanda Thebe - Menopause MasterclassAmanda Thebe is one of the most trusted voices in menopause advocacy and education. Amanda guests to take a blowtorch to the exploding volume of menopause misinformation online. Amanda shares:-How her strength training maybe have prevented broken bones after being hit by a car-Why we are seeing this explosion in menopause and women’s hormonal health misinformation-Debunking myths around cortisol and weighted vests as these relate to menopause-Red flag claims to be wary of with menopause influencers-Her most trusted resources (some...
2025-07-081h 02Lift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#377 Jeb Stuart Johnston - How To Build Emotional Eating SkillsJeb Stuart Johnston specializes in working with people who struggle with emotional eating. Jeb joins me to share:-Understanding emotional eating and why its a significant driver of our obesity crisis-Important skills for managing emotional eating-Why he approaches emotional eating with non-judgemental curiosity -If GLP-1 Agonist drugs help with emotional eating-Why some people struggle with emotional eating more than others-Why overeating may be a coping mechanism that’s turned on you-The nervous systems role in eating-His frustration wit...
2025-07-011h 09Lift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#375 Lavanya Krishnan - How To Maintain Your Fitness When TravellingLavanya Krishnan is a personal trainer with a Masters Degree in public health, who travels the world extensively. Lavanya shares:-Why she doesn’t compromise on her fitness when she travels-How to plan ahead to include strength training-What do to when you don’t have gym access while travelling-When to give yourself grace on your fitness and nutrition routine-Her experience visiting one of the most iconic sites famous for appearing in the movie Indiana Jones and The Last Crusade-Thoughts on diffe...
2025-06-2451 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#374 Ava Cowan - Lessons and Risk of Fitness Competition DietingAva Cowan is a legendary Pro Figure Champion and Coach who’s appeared on the cover of over 20 fitness magazines.Ava joins me to share:-When do fitness competition diets become dangerous-What are the red flag behaviours to watch for-How to create guardrails to diet safely-Ava’s positive and negative experiences from a long and successful competitive career-Are there people who are drawn to competition for the wrong reasons-Helpful lessons for fat loss from competition dieting-What’s happening when someone hits a fat loss plateau and how to navigate -Are people being honest when tracking their calories-And much more.01:12 Dangers...
2025-06-1952 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#373 Stan Efferding - Practical Nutrition MasterclassLegendary powerlifter and IFBB Pro bodybuilder Stan Efferding is also one of the most thoughtful practitioners of evidence based nutrition and training. Stan joins for a pure masterclass in:-Why we have an obesity and metabolic health crisis -How much of the benefit of healthy lifestyle is directly attributable to fat loss-Why the classic “eat less/move more” advice is truthful but not helpful -What is Stan’s Vertical Diet and how has it helped his clients become healthier-Why diets fail?-The role of food enviro...
2025-06-171h 25Lift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#372 Dr Lauren Colenso-Semple - Debunking Hormone Balancing, Menopausal Myths, and Women’s Training MisinformationDr Lauren Colenso-Semple is garnering a lot of attention for her excellent myth busting media. Lauren joins to share:-Why “balancing hormones” is nonsense-If there’s any evidence to support general training prescriptions around women’s cycles-Do weighted vests help with bone mineral density -Can we “build” bone health as we age-Why we are seeing a lot of questionable or outright bad information on popular wellness podcasts-Why there’s been an explosion in bad information about menopause-Do women lose muscle when training...
2025-06-1252 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#371 Dr. Spencer Nadolsky - Food Noise, GLP-1 Drugs, and Why Obesity Is So PrevalentDr Spencer Nadolsky is an industry leading obesity physician who joins me to cut through the noise and confusion about:-Why obesity is so prevalent-Food Noise-GLP-1 agonist medications like Ozempic-GLP-1 medication effects on addiction -Debunking misinformation about LDL cholesterol risks-Can we influence the distribution of body fat?-What is Lipidema (hint - the fibrous lower body fat like tissue some women struggle with)-Why some people have different metabolic rates-Debunking common misconceptions about doctors, including incentives a...
2025-06-1048 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#370 Pat Basil - How To Train To Improve Consistency, Strength, Power, and ExplosivenessPat Basil is a CSCS with a Masters Degree in Exercise Science and an Undergraduate Degree in Psychology, a great combo for knowing how to merge the training prescription with the relationship and mindset to get people to act and change. Pat joins me to share his thoughts on:-How to create the sweet spot of training stimulus to create adaptation-Why you can make great progress with more consistency and less total work-Why focusing on keeping the streak alive helps-Why he doesn’t ca...
2025-06-0551 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#369 Chris Powell - Navigating Significant Weight LossChris Powell is a lot more than just the host of the ABC Series Extreme Weight Loss (Extreme Makeover: Weight Loss Edition). Chris is a highly educated, evidence based, and deeply empathic coach who works with people struggling with significant weight loss. Chris shares:-The biggest mistakes people make when trying to lose weight-Helping people change their beliefs about what they can accomplish-Could a show like his even be made in today’s landscape?-What conditions and behaviours were necessary for people to keep th...
2025-06-031h 03Lift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#368 Dr. Sean Pastuch - How to Change Your Narrative About Your PainDr Sean Pastuch is an industry leader in helping people not accept a life limited by pain, but getting people back to doing what they love. In this episode Sean shares:-His insights into why we don’t need to accept pain as part of life-Thoughts on how to change our story about pain-How to get back to doing things we love in life-How our relationships affect our experience of pain-Insights on recognizing and changing our rigid identity around what we...
2025-05-2957 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#367 Matt Wenning - Biomechanics, Strength, and Mental ToughnessMatt Wenning is a rare combination of high level education (Masters Degree in Biomechanics) and high level competition success (3x World Champion powerlifter and multiple record holder). Matt joins me to share his thoughts on:-Biomechanics, specifically practical and tactical nuance, and underrated ideas he feels aren’t utilized often enough-Why he feels variety is important but how to apply variety-Why experienced lifters may benefit from thoughtful variety in their programming and why newer lifters benefit more from more time focusing on consistent skills-How to train for power an...
2025-05-2753 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#366 Dr. Caleb Burgess - How Being Healthier Helps You Recover Better From InjuryDr. Caleb Burgess is a Doctor of Physical Therapy and Certified Strength and Conditioning Coach who joins me to discuss:-How being an overall healthier person means you typically have less pain and recover from injury better-How repetitive movements and sustained postures may lead to injury risk-Why slouched positions aren’t inherently risky for injury, but lack of variety of movement may be -If exercise technique has any relationship with pain-If it’s ok to play up the placebo effect of some treatments if someone feels bett...
2025-05-2251 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#365 Brad Schoenfeld PhD - How To Build Muscle: Hypertrophy MasterclassBrad Schoenfeld, PhD is among the worlds leading researchers in the field of muscle hypertrophy, a tenured professor, and author. Brad is measured and nuanced in his breakdown of popular muscle building beliefs and myths. Brad joins me to share a researched backed breakdown of:-Why we can build muscle with rep ranges outside the classic 8-12 reps. -The benefits of training at different rep ranges. -Are higher reps more fatiguing than low reps.-Is fatigue really a serious issue in training.-What the res...
2025-05-2049 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#364 Joel Jamieson - The Optimal Balance of Strength Training and Cardio For LongevityJoel Jamieson is a world leader on performance conditioning, heart rate variability, and energy systems.Joel joins the podcast to educate you on:-The optimal balance of strength and cardio.-Is VO2 max trainable and how important is it for longevity.-Can you do too much strength training to where it negative affects longevity.-Where do we see diminishing returns on strength training.-How does cardio reduce risk of major lifestyle disease like cardiovascular disease.-Why Joel has shifted his focus from...
2025-05-1545 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#363 Aram Grigorian - How Fashion Magazines and Social Media Messed Up Your Body Image and Relationship with FoodAram Grigorian is a dear friend and one of the most generous and selfless professionals in the industry. Aram joins me to share his thoughts on:-Why he thinks people would benefit from tracking their nutrition (there’s a lot of nuance here).-Why people are often resistant to tracking.-Self limiting beliefs.-How fashion magazines, social media, and even your mom’s language and actions messed up your body image and relationship with food.-Why creating time to cook is a major obstacle for many people....
2025-05-1354 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#362 Jason Brown - How To Program Strength Training and Cardio For a Balanced and Healthy LifeJason Brown is one of the industry’s leading authorities on programming for strength, cardiovascular health, and making it all fit optimally into a busy life. Jason breaks down a masterclass in making strength and cardio work within your busy life so you don’t need to live in a gym 6 days a week and shares thoughts on:-How much strength training and cardio you need. -Why you probably don’t need more than 3 days in the gym. -How zone 2 cardio helps with muscle growth.-How people us...
2025-05-0856 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#361 Andy Morgan - Spotting Fitness Charlatans/Tactical Nutrition MasteryAndy Morgan is an experienced coach and the co-author of the Muscle and Strength Pyramids Books. Andy showed up researched and prepared to give you a lot of value. Andy joins the podcast to share his wisdom on:-How to spot fitness and nutrition charlatans.-Where do such charlatans originate from.-What’s going on when someone isn’t losing weight but claims they’re in a calorie deficit.-Why do people underestimate their calorie intake.-Why you shouldn’t add back the calories you burn during exercise.-How people can maintain muscle mass when cutting for fat loss.-How muc...
2025-05-061h 01Lift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#360 Sean Hyson - How Fitness Media Has Changed and How Fitness Trends Get RecycledSean Hyson is a legendary fitness industry media insider having worked as editor in chief at Onnit and training director for Men’s Fitness and Muscle and Fitness magazines.Sean has had a birds eye view of the changing fitness media landscape and has seen all the popular trends and fad diets come and go only to return in a repackaged version. Sean also shares:-Thoughts on low carb and carnivore dieting.-Why some industry authorities struggle to change their beliefs with evidence.-Why some authorities are punished for shifting with changing evidence.-Why people gravitate to more extreme me...
2025-05-0152 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#359 Dr. Pak Androulakis-Korakakis - Muscle Building: Evidence Vs Social Media HypeDr Pak Androulakis-Korakakis guests to talk about several popular muscle hypertrophy concepts and help sort the social media hype from the body of evidence, while dropping a lot of real world application and nuance into the discussion. This is a master class in navigating what matters for getting jacked. Dr Pak shares:-Why “strict” technique may not matter as much for muscle building.-Nuance on the “high vs low volume” camps and narratives online.-The nuance and problem with citing popular bodybuilders as anecdotes to support a training approach...
2025-04-2959 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#358 Andy McCloy - All In With No Plan BAndy McCloy is the owner of the successful gym - BCI Performance and Fitness in Huntsville Alabama, having trained athletes that have made the NFL and NBA. But Andy shares the story of humble and difficult origins and the choices along the way to change his life and that of his family. Andy shares:-The road from being a self proclaimed misfit to successful gym owner and having the time to devote to his family,-What he means by having “No plan B”.-Why “pain equals wisdom”.-How in...
2025-04-2449 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#357 Tony Gentilcore - Getting Started In Fitness, Staying Consistent, Being FlexibleTony Gentilcore is a skilled and experienced coach, and with that skill and experience comes a lot of wisdom about:-How to get people started and how to meet them where they’re at.-How to start with a general program and adjust to your injury history, goals, and preferences.-Why giving people choice in their program helps keep them engaged and consistent. -How to choose starting rep ranges and progress your lifts.-What Tony means by “developing a trainable menu”-Ways to help people...
2025-04-221h 09Lift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#356 Lee Boyce - How Getting Your Fitness Information Has Changed With Social Media01:08 Evolution of Fitness Information02:42 Social Media's Impact on Fitness05:58 AI in Fitness Content Creation08:57 Positives of Social Media in Fitness12:21 Negatives of Social Media in Fitness22:14 Trends and Frustrations in Fitness Content30:17 Fitness Routine Fundamentals31:15 Effective Workout Strategies33:27 Nutrition Basics34:28 Indulgences and Treats35:26 Sleep and Recovery40:22 Mental and Physical Recovery Techniques46:45 The Importance of Creativity and FictionI’ve been putting a lot of time and effort into making these ne...
2025-04-1753 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#355 Dr. Susie Spirlock - Managing Hyper-mobility, Tendinopathy, and Other Soft Tissue InjuriesDr Susie Spirlock aka Dr Susie Squats guests to share detail and nuance about:-Why stretching doesn’t often alleviate “tight” muscles. -Why dynamic mobility drills and load work better for creating lasting improvements to mobility. -How to manage hyper mobility.-Why the old injury management protocol of Rest, Ice, Compression, and Elevation is outdated and what to do instead. -What is tendonopathy, what’s changed about our understanding, and how to manage and treat it. -Why surgery often isn’t the best intervention for injury.-And much mo...
2025-04-1558 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#354 Tom Sheppard - Fitness Addiction, Mental Health, and Building Self EfficacyTom Sheppard is a strength coach and fitness writer who, beneath the rugged exterior is a thoughtful and generous soul who joins to open up about his complex mental health journey and how fitness has saved him. Tom shares:-How strength training can be a major positive for your mental health-Where fitness can creep over into addiction and serious problems-How to create guardrails against becoming too addicted-How the gym helps great self efficacy and defeat victim mindset-And much more. ...
2025-04-1051 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#353 Nick Shaw - Planning for Success in Fitness, Maintaining Lifestyle Habits When Travelling, and How to Build a Home GymNick Shaw is a close friend and the CEO and co-founder of Renaissance Periodization. RP are also my first ever podcast sponsor. I’ve known Nick, his co-founder Dr Mike Israetel, and many other members of the RP team for many years, spent time with them at countless events including the Olympia weekend, and had them as guests on my podcast numerous times. I’ve attended several RP seminars, beta tested and later completed the RP Nutrition Certification, and read several of their books. So I love RP’s work and media. So I’m proud a...
2025-04-0856 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#352 James Cappola - A Case For Empathy00:16 Guest Introduction: James Cappola01:10 The Problem with Shaming in Fitness01:57 The Fear of Ozempic in the Fitness Industry03:20 Addressing Vulnerability and Limiting Beliefs05:23 Breaking the Cycle of Failure10:55 Personal Journey and Overcoming Challenges13:30 The Role of Empathy in Coaching16:20 Social Media and Misconceptions in Fitness21:26 The Dangers of Fitness Fads21:57 The Outrage Culture and Social Media Clout22:32 Dealing with Online Criticism and Call-Outs23:22 The Seed Oil Controversy and Misinformation26:11 The Raw Milk...
2025-04-0342 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#351 Ben Mudge - Cystic Fibrosis, Fitness and WarhammerBen Mudge is a friend and a treasure. Ben shares his story of growing up with cystic fibrosis, his fears around the potential progression of the disease, and how devoting his life to his fitness and health has helped improve his quality of life. Ben shares:-How cystic fibrosis works-The catalysts for his changed outlook and effort-Why he feels “Imperfect actions beats perfect words every time”-Why he focuses on love of the process-Why peace and space...
2025-04-0156 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#329 Jonathan Goodman - Becoming The Obvious ChoiceJonathan Goodman joins to talk about his brand new book The Obvious Choice, out now. We talk about: -Why Jonathan chose to write this book? -Why this book is a pivot into a more mainstream audience? -The 4 stages of content creation -How stories and narratives affect your decisions And more Follow Jonathan on IG: https://www.instagram.com/itscoachgoodman?igsh=MTI0ejliOGRuOWN4OA== This episode talks about business, career, and life lessons that can...
2025-01-1443 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#328 Dr. Brandon Parker - How Safe Is Strength Training? How Dangerous Is Not Strength Training? 00:00 Introduction and Welcome 00:15 Guest Introduction: Dr. Brandon Parker 01:09 Movement Optimism and Strength Training Safety 02:33 Rounding Your Back: The Nuances 06:34 The Importance of Resistance Training 09:36 Exercise Form and Injury Risk 16:44 Load Management and Recovery 23:29 Stability in Training: Machines vs. Free Weights 26:19 Training Modifications and Warm-Up Techniques 27:07 Exploring Exercise Variations 28:01 Addressing Lower Back Pain 30:06 Fear of Pain and Injury in Fitness Content 32:09 The Power of Belief in Healing 36:57 The Importance of Health...
2025-01-0954 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#327 Dr Allan Bacon - Supplements: The Good, The Bad, and The UglyDr. Allan Bacon is in the house to give a masterclass in supplements, including: -The supplements that have a lot of evidence to support -Why everyone should take creatine especially older women. -Can you combine caffeine and creatine? -Details on beta-alanine, pump supplements, vitamin D, fish oils, magnesium and more. -Is there any benefit to using BCAA’s/EAA’s? -What are anti-nutrients and why do shady fitness influencers fear monger about them? -And much more. Enjoy this...
2025-01-0753 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#326 Luka Hocevar - Why Everyone Should Train Like An Athlete For LifeLuka Hocevar returns with his usual big energy to share wisdom on: -The importance of training and maintaining speed, power, and explosiveness as we get older. -Building resilience against fall injuries. -How to structure training programs for athletic qualities . -How strength training reduces risk and slows the progression of neurodegenerative disease like Parkinson’s. -The importance of developing movement and muscle reserves as we age. -And much more. Enjoy this deep dive into where Luka’s life’s work inters...
2025-01-0244 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#325 Brad Jensen - A Conversation About Addiction and FitnessBrad Jensen, The Sober Bodybuilder joins me to share his story of a history of addiction and homelessness and how fitness was a linchpin in his recovery and sustained sobriety. Learn: -Can fitness addiction be taken too far? -Why the people you surround yourself with matter A LOT. -Why more people are drinking less or giving up alcohol completely. -Why identity is an important part of change and success. -First steps to get help or try to help someone in your...
2024-12-3148 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#320 Dr. Alyssa Olenick - Zone 2 Cardio, Hybrid Training, V02 Max and LongevityDr. Alyssa Olenick joins to give a masterclass in: -Zone 2 cardio including practical strategies -Vo2 max and how to improve  -What is hybrid training? -Navigating hyper-mobility -Strategies to get more cardio in And much more Here’s Alyssa’s Zone Calculator for free: https://doc-lyss-fitness.myflodesk.com/zones-calculator Follow Alyssa on IG: https://www.instagram.com/doclyssfitness?igsh=MXNtN3VmbmU0Yzd3NQ== This episode is among the earliest in a sig...
2024-12-271h 01Lift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#321 Jack Hallows - Science Based Vs Old School LiftingJack Hallows joins to share his charismatic style of evidence based training communication.  We talk about: -Are science based lifters and old school bodybuilders really that far apart in training ideology?  -What are the big rocks of evidence based training? -How to approach training to failure? -Are machines as good as free weights for muscle growth? Each topic tackles the practical nuance that will help you get more out of your training.  This episode is among the...
2024-12-2750 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#322 Ali Gilbert - Why Testosterone Is Declining In Men And How To Fight BackAli Gilbert, The Queen of Men’s Health joins to share wisdom about men’s declining testosterone levels.  Learn: -Why men’s testosterone is declining -It this as serious as media headlines make it appear? -What “environmental toxins” are creating problems -How to reduce your exposure to plastics -Is hormone replacement therapy steroids? -What are the tradeoff’s for a woman to walk around with a 6-pack? And More Follow Ali on instagram: https://www.instagram.com...
2024-12-2747 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#323 Dr Joseph Munoz - Nutrition Misinformation, Harmful Vs IncorrectDr Joseph Munoz joins to distinguish between how some nutrition misinformation is harmful while others are just incorrect.  We talk about: -Debunking the carb - insulin hypothesis  -Does protein timing matter that much? -Creating change through identity shift -Is there any merit within the “Make America Healthy Again”? (without getting political) -What really moves the needle for your nutrition? And much more Please follow Joey on IG: https://www.instagram.com/dr.joeymunoz?igsh=MTJuaHlsMTdhd2ZtNg==
2024-12-2748 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew Coates#324 Rachel Henley - Tough Conversations And Setting BoundariesRachel Henley has cracked the code on creating evidence based and practical training content and scaling a massive audience.  We talk about: -Dealing with unwelcome comments from loved ones, shame triggers, and having tough conversations around this -The “silly shit” Rachel used to do before finding evidence based fitness and nutrition -Dealing with comments and beliefs about “ideal bodies” -Our mission to focus on getting more everyday people into the gym and access to fitness instead of arguing over technical training minutiae -How to tell who’...
2024-12-2747 minLiftingLindsay\'s More Than Fitness
LiftingLindsay's More Than FitnessCoaching, Educating, and Workout Consistency with Andrew CoatesFollow Andrew on Instagram.Topics:(00:08) - Introducing Andrew Coates (00:40) - Do we speak to enthusiasts or coaches? (08:01) - Making it about the one (12:25) - Commenting on other people's videos (20:18) - Be careful who you attract (23:04) - To advertise or not? (27:57) - Coaching vs educating (36:05) - Why people struggle with workout consistency I want to encourage everyone to read through this article by Andrew. He cuts through all the major excuses we all give ourselves about why we are struggling to be consistent in our health and training goals. 5 Surprising Reasons Why You’re St...
2023-06-0540 minForever Strength
Forever StrengthEP #1: Reps In Reserve and Training To FailureWelcome to the first episode of the Forever Strength Podcast. Bailey Lau and Andrew Coates explore important training concepts, starting with Reps In Reserve and an exploration of the science behind should you train to failure. If you're finding our podcast for the first time. Hope you subscribe and enjoy future topics and some planned big guest episodes. 
2022-04-1415 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew CoatesEP 2 Mike Israetel: Success in RP Company Culture and Social MediaWelcome to Episode #2 of the rebranded Lift Free and Diet Hard Podcast with host Andrew Coates. Dr. Mike Israetel joins to share how Renaissance Periodization developed a successful brand and culture. We discuss RP and Mike’s individual approaches to social media engagement, should trainers touch politics on their media, and pitfalls of isolated research like the now famous, dubious, and possibly fraudulent squats vs hip thrusts study.
2020-08-1154 minLift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew CoatesEP 1 Sohee Lee: Content Consistency and Saying NoWelcome to the 1st episode of the revamped podcast. After 150 episodes of The Fitness Devil Podcast, life and work are taking Dean onto other project focus, leaving Andrew Coates to host The Lift Free And Diet Hard Podcast solo. Sohee Lee jump starts the rebrand with a discussion about her recent life travelling with boyfriend Ben, a shift in her social media and experiencing new engagement, the value in consistency within your content creation, scaling to educate a larger audience, building a team of coaches in her business, and the importance of saying no to preserve your time and...
2020-08-041h 07Lift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew CoatesBrad Dieter EP 36: Jacked To The FutureWelcome to the future of the fitness industry according to Brad Dieter, Andrew Coates, and Dean Guedo. But mostly according to Brad. We tackle artificial intelligence, Brad’s work in biomedical research, the validity or lack there of in current DNA testing and where it will develop, and a lot more. Brad also explains his hypothesis about intolerances and how people are “drawn to them”. Brad also explains how you can’t “hate yourself lean”, and we hammer at the pointlessness of Internet arguements, over concepts like burpees. Special Guest: Brad Dieter.
2018-05-031h 09Lift Free And Diet Hard with Andrew Coates
Lift Free And Diet Hard with Andrew CoatesEpisode 14: Dean Guedo & Andrew Coates: The podcast that could (Back story, year in review, and a rant or two...)
2017-12-211h 14