Lift Free And Diet Hard with Andrew Coates

Andrew Coates

The Lift Free and Diet Hard Podcast dives deep into the science and practice of living a strong, healthy, and intentional life. Hosted by Andrew Coates, the show brings together inspiring guests to share insights, stories, and practical advice that empower listeners to build confidence, make informed choices, and stay resilient in their fitness and wellness journeys. Every episode encourages thoughtful exploration of what it means to lift free, diet hard, and live fully.

  1. 1d ago

    #504 Harley Pasternak - Diets and GLP-1 Use in Popular Culture

    What happens when evidence-based nutrition collides with celebrity culture, fad diets, GLP-1 medications, and increasingly extreme body-image trends? Harley Pasternak is an internationally renowned trainer, author, educator, and professor who has coached some of the most famous people in the world. He joins me to discuss what fitness and nutrition actually look like behind the scenes—and how very different that can be from the stories presented online. In this episode, we discuss: • How Harley navigates popular fad diets while staying evidence based • Why extreme diets can become normalized through social media • “A lot of today’s most popular diets look suspiciously like disordered eating” • Harley’s experience coaching high-profile celebrities • What celebrity fitness actually looks like behind the scenes • Whether GLP-1 medications are as common in Hollywood as people think • GLP-1s, weight loss, and changing body-image expectations • Why cherry-picked photos of extremely thin celebrities can distort reality • Media narratives around celebrity weight loss • Harley’s thoughts on the 10,000-steps guideline • Why daily walking and movement still matter • What makes a great home gym • What makes a great hotel gym • Gym layout, equipment selection, and user experience • Coaching people with extremely busy schedules • Why sustainable habits still beat most fitness trends • And much more Follow Harley Pasternak on Instagram: @harleypasternak SUPPORT THE SHOW If this episode helped you think differently about celebrity fitness, fad diets, GLP-1s, or daily movement: • Subscribe and check out more episodes • Share the episode on social media and tag @andrewcoatesfitness • Send it to someone trying to make sense of the latest diet or weight-loss trend FOLLOW ANDREW COATES Instagram: @andrewcoatesfitness https://www.andrewcoatesfitness.com PARTNERS AND RESOURCES ANDREW COATES’ 13-WEEK ONLINE GROUP STRENGTH PROGRAMS Join my Men’s or Women’s 13-Week Online Group Strength Programs today. Choose between: • A Gym Upper/Lower Program • A Home Upper/Lower Program • A Full-Body Program Get full access to me with prompt responses throughout the program. Use code SEPTEMBER10 to save 10%. Join here: www.foreverstrength.ca/join-now/ Have questions? Message me on Instagram: https://www.instagram.com/andrewcoatesfitness/?hl=en I would love to coach you. RP STRENGTH APP Use code COATESRP: https://www.rpstrength.com/coates JUST BITE ME MEALS Use code ANDREWCOATESFITNESS for 10% off: https://justbitememeals.com MACROSFIRST — FREE PREMIUM TRIAL • Download MacrosFirst • Begin setting up your account • When asked, “How did you hear about us?” enter: ANDREW KNKG BAGS — 15% OFF https://www.knkg.com/Andrew59676 VERSA GRIPPS https://www.versagripps.com/andrewcoates TRAINHEROIC — FREE 90-DAY TRIAL • Visit: https://www.trainheroic.com/liftfree • Reply to the email you receive or email trials@trainheroic.com • Let them know Andrew sent you L1 BIOMECHANICS AND ASSESSMENT COURSE Use code COATES: https://pro.activelifeprofessional.com/assessmentworkshopevents

  2. 6d ago

    #503 Kevin Carr - How to Train for Independent Aging

    Kevin Carr is co-owner of several businesses and brands, including Mike Boyle Strength and Conditioning and Certified Functional Strength Coach, and author of the new book Prescribing Movement as Medicine. Kevin returns to share lessons from years of coaching athletes and everyday people, including how to train for performance today while preserving strength, capability, and independence for decades to come. We discuss: • How Kevin programs for elite athletes and general-population clients • Why those programs may look more similar than expected • Training for strength, muscle, stamina, bone health, power, and explosiveness • Why older adults still benefit from speed and power training • Modifying programs around available space and equipment • Active warm-ups and pain-free training • Why women are often stronger and more capable than they realize • Kevin’s growing focus on longevity and healthy aging • The “threshold of independence” and why staying above it matters • How strength, power, and capacity decline when we stop training them • Delaying the point where everyday tasks become physically demanding • The gap between social-media fitness advice and what real people need • Why the first 30 days of someone’s fitness experience matter • Information overload, community, and simply getting people into the gym • The gym as a “third space” outside work and home • Managing parents and expectations in youth sports • Strength and conditioning for keeping athletes healthy and “unbroken” • Practical principles for reducing injury risk • Parenthood and thinking differently about long-term health • Why in-person coaching still matters • The limitations of online coaching • Semi-private and small-group training • Real-world injury case studies • Reverse-aging milestones and physical progress later in life • And much more Follow Kevin:@coachkevincarr CHAPTERS 01:16 Why Fitness Fails People02:59 Information Overload05:05 Just Get Them in the Door08:00 Fitness Messaging for Everyone10:38 Why the First 30 Days Matter12:54 Teaching Clients Self-Advocacy16:06 Community as a Feature18:22 Post-COVID Gym Trends21:03 The Gym as a Third Space25:02 Managing Parents in Youth Sports30:28 Strength and Conditioning for Athletes31:55 Longevity and Long-Term Coaching37:18 Recovery Plans for Professional Athletes38:22 Does Exercise Form Really Matter?40:07 Keeping Athletes Unbroken41:06 Pain-Free Training Basics42:05 Reducing Injury Risk43:27 Fighting the Aging Slide45:14 Independence and Disability Threshold49:46 Parenthood and Long-Term Health51:47 Why In-Person Coaching Still Matters52:37 The Reality of Online Coaching56:20 Real-World Injury Case Study58:30 Reverse-Aging Milestones01:01:10 Dunking, Risk, and Reward01:04:07 Final Thoughts, Books, and Seminar SUPPORT THE SHOW If this episode helped you think differently about aging, strength, power, or independence: • Subscribe and check out more episodes• Share it and tag @andrewcoatesfitness• Send it to someone who wants to stay strong for decades FOLLOW ANDREW COATES Instagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.com PARTNERS AND RESOURCES RP STRENGTH APPCode: COATESRPhttps://www.rpstrength.com/coates JUST BITE ME MEALSCode ANDREWCOATESFITNESS for 10% offhttps://justbitememeals.com MACROSFIRST — FREE PREMIUM TRIALDownload MacrosFirst and enter ANDREW when asked how you heard about them. KNKG BAGS — 15% OFFhttps://www.knkg.com/Andrew59676 VERSA GRIPPShttps://www.versagripps.com/andrewcoates TRAINHEROIC — FREE 90-DAY TRIALhttps://www.trainheroic.com/liftfreeReply to the email you receive or email trials@trainheroic.com and let them know Andrew sent you. L1 BIOMECHANICS AND ASSESSMENT COURSECode: COATEShttps://pro.activelifeprofessional.com/assessmentworkshopevents

  3. Sep 8

    #502 Luke Tulloch - How to Maximize Your Training When Time Constrained

    Luke Tulloch is one of my favourite communicators of evidence-based hypertrophy training. Luke returns to talk about how becoming a parent forced him to rethink his training, remove low-value habits, and focus on what actually produces results. We discuss: • How parenthood changed Luke’s training for the better• Why constraints can improve your program• Cutting non-essential training and tracking• How many sets it really takes to build muscle• Low-volume training myths• Diminishing returns from adding more volume• Condensing workouts without sacrificing results• Specialization phases and supersets• Training effectively with a strict time limit• Practical exercise selection• Why machines can be ideal when setup time matters• Reducing the mental load of training• Whether there is actually a “best” training split• What should determine your training split• Flexible programming around real life• How beliefs about genetic potential may influence outcomes• Fearmongering around fatigue• How to minimize the negative effects of alcohol• Zero-percent beer and preserving the social ritual• And much more Follow Luke on Instagram: @_luketulloch CHAPTERS 00:54 Parenthood and Training Constraints03:50 Luke’s Early Training Lessons06:11 Low-Volume Training Myths09:54 Cutting Low-ROI Tracking and Habits14:26 How Many Sets Build Muscle?17:13 Diminishing Returns Explained20:34 How to Condense Your Workouts22:55 Specialization Phases and Supersets30:03 Training With a Hard Time Limit30:59 Practical Exercise Selection31:15 Why Machines Save Time31:59 Treating the Gym Like an Equipment Playground33:24 Reducing the Mental Load of Training34:03 Why Training Splits Don’t Matter That Much37:45 Practical Rules for Choosing a Split39:01 Drag-and-Drop Programming40:02 How Expectations Shape Performance43:13 Fearmongering Around Fatigue47:19 Alcohol Without Derailing Your Gains51:50 Zero-Percent Beer and Keeping the Ritual55:26 Fantasy Books and Luke’s Favourites58:48 Where to Find Luke SUPPORT THE SHOW • Subscribe and check out more episodes• Share the episode and tag @andrewcoatesfitness• Send it to someone who says they don’t have enough time to train FOLLOW ANDREW COATES Instagram: @andrewcoatesfitness https://www.andrewcoatesfitness.com PARTNERS AND RESOURCES RP STRENGTH APPUse code COATESRP:https://www.rpstrength.com/coates JUST BITE ME MEALSUse code ANDREWCOATESFITNESS for 10% off:https://justbitememeals.com MACROSFIRST — FREE PREMIUM TRIALDownload MacrosFirst and enter ANDREW when asked how you heard about the app. KNKG BAGS — 15% OFFhttps://www.knkg.com/Andrew59676 VERSA GRIPPShttps://www.versagripps.com/andrewcoates TRAINHEROIC — FREE 90-DAY TRIALhttps://www.trainheroic.com/liftfreeReply to the email you receive or email trials@trainheroic.com and tell them Andrew sent you. L1 BIOMECHANICS AND ASSESSMENT COURSEUse code COATES:https://pro.activelifeprofessional.com/assessmentworkshopevents

  4. Sep 3

    #501 Stan Efferding - Nutrition for Muscle Growth

    Stan Efferding is an icon of bodybuilding, powerlifting, and elite evidence-based coaching. Stan returns with his unique ability to interpret cutting-edge research and combine it with decades of real-world experience coaching athletes at every level. We discuss: • Whether you actually need to be in a calorie surplus to build muscle • How large a calorie surplus should be if the goal is maximizing muscle while minimizing fat gain • Whether the traditional “dirty bulk” is finally dead • Why gaining weight faster does not necessarily mean gaining muscle faster • Which populations may still benefit from more traditional bulk-and-cut cycles • How bodybuilding and fitness influencers have distorted expectations around realistic rates of muscle growth • The impact of performance-enhancing drugs on what people believe is naturally achievable • What is really happening with so-called “hardgainers” • Why increases in NEAT can make gaining weight surprisingly difficult for some people • Practical strategies for eating more when gaining weight is the goal • Whether people starting at a higher body-fat percentage should get leaner before focusing on maximizing muscle growth • Insulin resistance, body composition, and recomposition • What matters more for muscle growth: nutrition or mechanical tension? • Why training provides the signal and nutrition supports the adaptation • Why simply consuming more protein cannot compensate for inadequate training • Mechanical tension and what actually drives hypertrophy • Effort and effective rep ranges • Training volume and time efficiency • Where diminishing returns begin with additional training volume • Minimum effective volume versus maximizing muscle growth • Why more exercise does not automatically produce more weight loss • Common mistakes people make when using exercise for fat loss • The role of cardio in weight management • Why cardio calories are more complicated than simply reading the number on a machine • How to reconcile step counts, structured cardio, and energy expenditure • Why exercise needs to be enjoyable enough to sustain • And much more Follow Stan on Instagram: @stanefferding CHAPTERS 01:47 Do You Need a Calorie Surplus to Build Muscle? 05:41 Training Matters More Than the Surplus 09:24 PEDs and Unrealistic Muscle-Growth Expectations 14:36 Hardgainers, Appetite, and NEAT 18:02 Practical Strategies to Eat More 29:55 Training Beats Simply Eating More Protein 31:18 Mechanical Tension Explained 32:48 Effort and Effective Rep Ranges 33:22 Training Volume and Time Efficiency 36:35 Diminishing Returns From More Training 39:21 High-Volume Training Anecdotes 42:20 Minimum Effective Training Volume 44:34 Exercise and Weight-Loss Mistakes 52:43 Make Exercise Enjoyable 53:48 Reconciling Steps and Structured Cardio 55:57 Final Thoughts and Where to Find Stan SUPPORT THE SHOW If this episode helped you better understand nutrition, muscle growth, training volume, or fat loss: • Subscribe and check out more episodes • Share the episode on social media and tag @andrewcoatesfitness • Send it to someone who still thinks building muscle requires eating everything in sight FOLLOW ANDREW COATES Instagram: @andrewcoatesfitness https://www.andrewcoatesfitness.com PARTNERS AND RESOURCES RP STRENGTH APP Use code COATESRP: https://www.rpstrength.com/coates JUST BITE ME MEALS Use code ANDREWCOATESFITNESS for 10% off: https://justbitememeals.com MACROSFIRST — FREE PREMIUM TRIAL • Download MacrosFirst • Begin setting up your account • When asked, “How did you hear about us?” enter: ANDREW KNKG BAGS — 15% OFF https://www.knkg.com/Andrew59676 VERSA GRIPPS https://www.versagripps.com/andrewcoates TRAINHEROIC — FREE 90-DAY TRIAL • Visit: https://www.trainheroic.com/liftfree • Reply to the email you receive or email trials@trainheroic.com • Let them know Andrew sent you L1 BIOMECHANICS AND ASSESSMENT COURSE Use code COATES: https://pro.activelifeprofessional.com/assessmentworkshopevents

  5. Sep 1

    #500 Dr. Layne Norton - You Will Not Outwork Me

    I’m honoured to celebrate episode #500 with Dr. Layne Norton as my guest. Layne is an icon of the fitness industry: a prolific educator, author, champion, world-record-holding powerlifter, and a major influence throughout my own career. For this milestone, Layne joins me for a wide-ranging and personal conversation about work ethic, resilience, coaching, evidence, public battles, money, family, and the experiences that shaped who he is. We discuss: • What Layne means by “You will not outwork me” • Where his work ethic came from and navigating ADHD • PhD setbacks, major injuries, and rebuilding • Business fallout, legal conflict, and career battles • When relentless hustle stops being productive • How Layne’s public persona developed • Who he might be without years of battling industry grifters • Why hearing “I believe in you” matters • Great coaching beyond programming and nutrition • Mentorship and Layne’s coaching tree • Scrutinizing claims from people with impressive credentials • Why credentials should never replace evaluating evidence • Applying the same logic to claims you agree and disagree with • Higher protein intake and mortality claims • Saturated fat, seed oils, and nutrition narratives • Why “the human body is not an algorithm” is misleading • Calories in versus calories out and the financial-budget analogy • Being frugal with possessions while prioritizing meaningful experiences • Cars, homes, watches, heirlooms, and emotional value • Layne’s proudest powerlifting moments • And much more I hope you enjoy this vulnerable peek behind the curtain of one of our industry’s most prominent authorities. Thank you for being part of the journey to 500 episodes. I’m far from done. Follow Layne on Instagram: @biolayne CHAPTERS 01:22 Layne Norton’s Origins 06:36 Work Ethic, ADHD, and Resilience 08:11 Injuries and the Comeback 09:36 PhD Setbacks and Building a System 12:14 Business Fallout and Legal Battles 19:33 When Hustle Starts to Hurt 24:32 Layne’s Public Persona and Fitness Grifters 27:19 The Pillars of Great Coaching 33:24 Mentorship and the Coaching Tree 34:14 Building a Coaching Legacy 36:12 Credentials Versus Evidence 38:19 Applying Logic Symmetrically 40:04 Protein Intake and the Longevity Debate 45:01 Saturated Fat, Seed Oils, and Nutrition Claims 47:22 Calories In, Calories Out 52:27 The Budget Analogy for Tracking Calories 54:02 Frugal Cars and Dream Homes 56:40 The Meaning Behind a Family Heirloom Watch 59:39 Spend Money on Experiences 01:02:46 Layne’s Greatest Powerlifting Moments 01:04:08 Final Thoughts and Episode #500 Wrap-Up Save 20% on Dr. Layne Norton’s Biolayne and Certified Nutrition Coach certifications through Clean Health Institute, with extra savings when bundled: https://cleanhealth.edu.au/sp/liftfree-layne/ SUPPORT THE SHOW If you enjoyed Lift Free and Diet Hard or this episode helped you: • Subscribe and check out more episodes • Share the show and tag @andrewcoatesfitness • Send this episode to someone who would appreciate Layne’s story • Leave a rating or review Thank you for helping this show reach 500 episodes. FOLLOW ANDREW COATES Instagram: @andrewcoatesfitness https://www.andrewcoatesfitness.com PARTNERS AND RESOURCES RP STRENGTH APP Code COATESRP: https://www.rpstrength.com/coates JUST BITE ME MEALS Code ANDREWCOATESFITNESS for 10% off: https://justbitememeals.com MACROSFIRST — FREE PREMIUM TRIAL Download MacrosFirst and enter ANDREW when asked, “How did you hear about us?” KNKG BAGS — 15% OFF https://www.knkg.com/Andrew59676 VERSA GRIPPS https://www.versagripps.com/andrewcoates TRAINHEROIC — FREE 90-DAY TRIAL https://www.trainheroic.com/liftfree Reply to the email you receive, or email [trials@trainheroic.com](mailto:trials@trainheroic.com), and say Andrew sent you. L1 BIOMECHANICS AND ASSESSMENT COURSE Code COATES: https://pro.activelifeprofessional.com/assessmentworkshopevents

  6. Aug 27

    #499 Dr. Sean Pastuch - Live More, Hurt Less

    Dr. Sean Pastuch returns to share lessons from his career and his new book, Live More, Hurt Less. Sean joins me to discuss: • How he defines “Live More, Hurt Less” • What that philosophy looks like in real life • Why helping people feel heard can be such an important part of navigating pain and movement limitations • The three identities Sean believes are relevant to meaningful change • The “Be, Do, Have” framework • The difference between confidence and self-esteem • Why identity work does not need to become vague or “woo” • What Sean means when he says, “Discipline is not the cause; it’s the effect” • Why pain itself is not always the biggest problem • What Sean means by, “Pain is not the problem. The problem is the compromises pain forces you to make” • The difference between sacrifice and compromise • Why accepting a smaller life can become normalized • What Sean means by, “Compromise is the acceptance that living less is reasonable” • How social permission can make quitting feel acceptable • Sean’s own turning point with neck pain • The role of anchors and action in changing behaviour • How conflicting identities can interfere with progress • Why analytical people can sometimes think their way into inaction • Reconciling “It’s never about you and it’s always your responsibility” • Why commitment can matter more than endlessly trying • Why meaningful change is supposed to be difficult • Coaching people who actually fit your philosophy and process • Sean’s thoughts on influencers, virtue signalling, and online behaviour • Lessons from marriage, relationships, and communication • And much more Follow Sean on Instagram: @drseanpastuch CHAPTERS 00:51 Why Sean Wrote Live More, Hurt Less 02:27 The Identity Model for Change 03:36 The Be, Do, Have Framework 06:11 Confidence Versus Self-Esteem 10:11 Why Identity Work Isn’t “Woo” 13:12 Discipline Is the Result 16:43 Pain, Restriction, and Compromise 21:18 Sacrifice Versus Compromise 24:46 When Society Gives You Permission to Quit 29:04 Sean’s Neck Pain Turning Point 31:34 Anchors, Identity, and Taking Action 36:03 Identity Conflict and Behaviour Change 38:18 The Analytical Mindset Trap 40:28 “It’s Not About You” and Personal Responsibility 44:57 Love Languages, Marriage, and Communication 49:53 Stop Trying and Start Committing 56:40 Coaching the Right Clients 58:51 Influencers and Virtue Signalling 01:03:14 Final Thoughts, Resources, and Gratitude SUPPORT THE SHOW If this episode helped you think differently about pain, identity, discipline, or personal responsibility: • Subscribe and check out more episodes • Share the episode on social media and tag @andrewcoatesfitness • Send it to someone who has slowly started giving up parts of their life because of pain FOLLOW ANDREW COATES Instagram: @andrewcoatesfitness https://www.andrewcoatesfitness.com PARTNERS AND RESOURCES RP STRENGTH APP Use code COATESRP: https://www.rpstrength.com/coates JUST BITE ME MEALS Use code ANDREWCOATESFITNESS for 10% off: https://justbitememeals.com MACROSFIRST — FREE PREMIUM TRIAL • Download MacrosFirst • Begin setting up your account • When asked, “How did you hear about us?” enter: ANDREW KNKG BAGS — 15% OFF https://www.knkg.com/Andrew59676 VERSA GRIPPS https://www.versagripps.com/andrewcoates TRAINHEROIC — FREE 90-DAY TRIAL • Visit: https://www.trainheroic.com/liftfree • Reply to the email you receive or email trials@trainheroic.com • Let them know Andrew sent you L1 BIOMECHANICS AND ASSESSMENT COURSE Use code COATES: https://pro.activelifeprofessional.com/assessmentworkshopevents

  7. Aug 25

    #498 Emma Storey-Gordon - Fat Loss for Women, Insulin Resistance, and Training Rep Ranges

    Emma Storey-Gordon is one of my favourite authorities and communicators when it comes to combining evidence-based fitness and nutrition with practical, real-world application. Emma returns to share her expertise and discuss her new book, The Fat Loss Coach for Women. We get into: • Whether fat loss is fundamentally different for women • Which differences are physiological and which are rooted more in psychology, lifestyle, and lived experience • The problems with the phrase “women are not just small men” when it is used to justify unsupported fitness claims • Why smaller body size can create very real challenges for women trying to lose fat • Portion sizes, restaurants, and an environment designed around larger energy intakes • Why menopause influencers often tell women they need to lift exclusively in heavy 3–5 rep ranges • How that overlaps with hypertrophy influencers claiming everyone should live in the 4–6 rep range • Why moderate and higher rep ranges remain incredibly useful • How fear around “stress” in women and “fatigue” in men often reflects the same exaggerated concern about training • Why confusing fitness messaging can lead people to do nothing at all • The terrible calorie advice frequently given to shorter women • What NEAT adaptation actually means during fat loss • Why magnitude matters when discussing research findings • What insulin resistance is • How to coach someone with insulin resistance • Whether insulin resistance meaningfully changes the fundamentals of fat loss • Protein and the insulin response • Why women do not need to avoid coffee on an empty stomach • Why running does not inherently make women gain fat • How doing more exercise may actually improve energy levels • The benefits and limitations of increasing cardio and resistance-training volume • Diminishing returns and why they do not make additional training useless • Aging, strength, falls, and maintaining independence • Emma’s new book, The Fat Loss Coach for Women • Supplement scams and misleading health marketing • And much more Follow Emma on Instagram: @esgfitness CHAPTERS 00:49 Is Fat Loss Different for Women? 04:49 Why Fitness Myths Feel True 07:25 Smaller Bodies and Bigger Portion Sizes 10:16 Restaurants, Portions, and Energy Intake 12:37 Supersize Me and Food Culture 15:39 What Training Looks Like in the Real World 19:56 Confusing Messaging Leads to Inaction 23:38 Terrible Calorie Advice for Short Women 26:56 NEAT Adaptation and Misleading Headlines 30:47 Why Magnitude Matters in Research 34:37 Insulin Resistance Explained 35:44 Coaching for Better Glucose Control 36:42 Protein and the Insulin Response 43:29 Does Running Make Women Gain Fat? 45:38 Can More Workouts Give You More Energy? 49:53 Aging, Independence, and Fall Risk 54:56 Diminishing Returns and Consistency 01:03:09 Emma’s Book and Supplement Scams SUPPORT THE SHOW If this episode helped you make more sense of women’s fat loss, insulin resistance, or strength training: • Subscribe and check out more episodes • Send it to someone who has been told they need a completely different set of fat-loss rules because they are a woman FOLLOW ANDREW COATES Instagram: @andrewcoatesfitness https://www.andrewcoatesfitness.com PARTNERS AND RESOURCES RP STRENGTH APP Use code COATESRP: https://www.rpstrength.com/coates JUST BITE ME MEALS Use code ANDREWCOATESFITNESS for 10% off: https://justbitememeals.com MACROSFIRST — FREE PREMIUM TRIAL • Download MacrosFirst • Begin setting up your account • When asked, “How did you hear about us?” enter: ANDREW KNKG BAGS — 15% OFF https://www.knkg.com/Andrew59676 VERSA GRIPPS https://www.versagripps.com/andrewcoates TRAINHEROIC — FREE 90-DAY TRIAL • Visit: https://www.trainheroic.com/liftfree • Reply to the email you receive or email trials@trainheroic.com • Let them know Andrew sent you L1 BIOMECHANICS AND ASSESSMENT COURSE Use code COATES: https://pro.activelifeprofessional.com/assessmentworkshopevents

  8. Aug 20

    #497 Dr. Darren Candow - Creatine and Your Brain, Performance, Bone Health, and Sleep

    Dr. Darren Candow is one of the world’s leading researchers and authorities on creatine and joins me to separate what we know from what is still hype. Darren joins me to discuss: • How to sift through the evidence and hype surrounding creatine • What the research actually says about creatine and brain health • Whether creatine may have a role in concussion and head-trauma research • The current evidence around creatine and mental health • Whether creatine can help mitigate some effects of sleep deprivation • Creatine and bone health • How much creatine actually contributes to muscle growth and performance • Why strength and muscle matter for long-term independence • How creatine may influence training quality • Creatine timing and whether the anabolic window matters • Loading protocols and daily dosing • Whether creatine may have a role during injury rehabilitation • How to interpret frightening headlines about creatine and cancer • Whether creatine has any meaningful role in cancer research • Creatine safety data, including concerns about kidney health • Why elevated creatinine does not automatically mean kidney damage • Whether caffeine interferes with creatine • The best type of creatine to take • Why some specialty creatine products may simply cost more without providing additional benefit • Popular creatine myths • Microdosing and other exciting areas for future research • And much more Follow Darren on Instagram: @dr.darrencandow CHAPTERS 00:45 Creatine Basics and Muscle Saturation 04:23 Creatine and Brain Health: Hype vs. Evidence 08:51 Creatine and Sleep Deprivation 13:10 Concussions and Head Trauma 17:51 Creatine and Mental Health 19:47 Safety, Kidney Health, and Creatinine 24:37 Homocysteine, Cancer, and Other Myths 28:37 How Much Muscle Does Creatine Actually Build? 29:27 Strength, Muscle, and Long-Term Independence 30:17 Bone and Brain Health 31:32 Creatine and Training Quality 34:19 The Best Forms of Creatine 37:32 Timing and the Anabolic Window 39:52 Cost, Marketing, and the “Pink Tax” 42:55 The Creatine and Caffeine Myth 45:46 Loading Protocols and Injury Rehabilitation 48:22 Future Research and Microdosing 50:45 Cooking With Creatine and Final Thoughts SUPPORT THE SHOW If this episode helped you better understand what creatine can—and cannot—do: • Subscribe and check out more episodes • Share the episode on social media and tag @andrewcoatesfitness • Send it to someone who still thinks creatine is only for bodybuilders FOLLOW ANDREW COATES Instagram: @andrewcoatesfitness https://www.andrewcoatesfitness.com PARTNERS AND RESOURCES RP STRENGTH APP Use code COATESRP: https://www.rpstrength.com/coates JUST BITE ME MEALS Use code ANDREWCOATESFITNESS for 10% off: https://justbitememeals.com MACROSFIRST — FREE PREMIUM TRIAL • Download MacrosFirst • Begin setting up your account • When asked, “How did you hear about us?” enter: ANDREW KNKG BAGS — 15% OFF https://www.knkg.com/Andrew59676 VERSA GRIPPS https://www.versagripps.com/andrewcoates TRAINHEROIC — FREE 90-DAY TRIAL • Visit: https://www.trainheroic.com/liftfree • Reply to the email you receive or email trials@trainheroic.com • Let them know Andrew sent you L1 BIOMECHANICS AND ASSESSMENT COURSE Use code COATES: https://pro.activelifeprofessional.com/assessmentworkshopevents

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About

The Lift Free and Diet Hard Podcast dives deep into the science and practice of living a strong, healthy, and intentional life. Hosted by Andrew Coates, the show brings together inspiring guests to share insights, stories, and practical advice that empower listeners to build confidence, make informed choices, and stay resilient in their fitness and wellness journeys. Every episode encourages thoughtful exploration of what it means to lift free, diet hard, and live fully.

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