Lift Free And Diet Hard with Andrew Coates

Andrew Coates
Lift Free And Diet Hard with 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. 4 DAYS AGO

    #326 Luka Hocevar - Why Everyone Should Train Like An Athlete For Life

    Luka 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 intersects close to home with the health issues of loved ones.  Follow Luka on IG: https://www.instagram.com/lukahocevar?igsh=MTc2aHRkZGlwdnFpYQ== Thank you for listening.  00:00 Introduction and Welcome 00:16 Catching Up with Luka Hocevar 02:33 The Athlete for Life Philosophy 06:05 Training for Longevity and Quality of Life 12:06 Programming and Training Strategies 21:33 Advanced Warmup Techniques 22:06 The Importance of Intent in Training 22:21 Using Technology for Performance Tracking 23:43 Contrast Training Explained 24:33 Post Activation Potentiation (PAP) 24:58 Time Efficiency in Training 26:15 Maintaining Skills Under Fatigue 27:00 Personal Challenges and Lifestyle Impact 28:41 Strength Training and Parkinson's 31:20 Building Physical and Mental Reserves 37:41 Focus on What You Can Control 39:21 Empowering Clients Through Training 41:09 Resources and Final Thoughts I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by: -Subscribing and checking out more episodes -Sharing on your social media (please tag me - I promise I’ll respond) -Sharing with the friend you think of who needs this episode Thank you so much Follow Andrew Coates: Instagram: ⁠⁠@andrewcoatesfitness⁠⁠ Join My Email List: ⁠⁠www.andrewcoatesfitness.com

    45 min

  2. 6 DAYS AGO

    #325 Brad Jensen - A Conversation About Addiction and Fitness

    Brad 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 world who’s battling addiction. And More This episode is among the earliest in a significant shift in discussion topics and theme for this podcast going forward. I still believe there’s a goldmine here for coaches, but this is now intended to be a valuable resource to the end users, the enthusiasts, and even the beginners who need our help navigating the often confusing and conflicting world of fitness and nutrition. If you find this valuable, please share it with a friend who needs it. Thank you. 00:00 Introduction and Podcast Mission 00:15 Welcoming Brad Jensen 02:09 Brad's Journey with Addiction and Fitness 04:28 The Role of Fitness in Recovery 08:05 Balancing Fitness and Life 13:27 Social Dynamics and Healthy Living 18:37 Changing Attitudes Towards Alcohol 23:11 Choosing Not to Drink 24:10 Recognizing Problematic Drinking 25:05 Addiction and Food 26:24 Life Changes and Priorities 28:43 The Role of Environment 33:45 Identity and Sobriety 40:32 Helping Others with Addiction 42:04 Spirituality and Sobriety 46:20 Final Thoughts and Resources Follow Andrew Coates: Instagram: ⁠@andrewcoatesfitness⁠ Join My Email List: ⁠www.andrewcoatesfitness.com

    49 min

  3. 12/27/2024

    #320 Dr. Alyssa Olenick - Zone 2 Cardio, Hybrid Training, V02 Max and Longevity

    Dr. 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 significant shift in discussion topics and theme for this podcast going forward. I still believe there’s a goldmine here for coaches, but this is now intended to be a valuable resource to the end users, the enthusiasts, and even the beginners who need our help navigating the often confusing and conflicting world of fitness and nutrition. If you find this valuable, please share it with a friend who needs it. Thank you. 00:00 Introduction and Welcome 00:17 Guest Introduction: Dr. Alyssa Olenick 01:29 Zone 2 Cardio Explained 03:02 Physiological Insights into Zone 2 07:19 Practical Tips for Zone 2 Training 12:47 VO2 Max and Longevity 13:13 Balancing High and Low Intensity Training 22:25 Making Cardio Enjoyable 28:52 The Importance of Movement Quality 29:39 Debunking Myths About Power and Explosive Training 30:11 Importance of Load Management in Cardio 31:00 Gradual Progression in Cardio Training 32:36 The Right Way to Incorporate High-Intensity Training 35:37 Understanding Hybrid Training 36:56 The Science Behind Hybrid Training 38:54 Challenges and Realities of Hybrid Training 44:00 Research on Women in Fitness 54:22 Strength Training for Hypermobility 58:44 Final Thoughts and Resources Follow Andrew Coates: Instagram: @andrewcoatesfitness Website: www.andrewcoatesfitness.com

    1h 1m

  4. 12/27/2024

    #321 Jack Hallows - Science Based Vs Old School Lifting

    Jack 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 earliest in a significant shift in discussion topics and theme for this podcast going forward. I still believe there’s a goldmine here for coaches, but this is now intended to be a valuable resource to the end users, the enthusiasts, and even the beginners who need our help navigating the often confusing and conflicting world of fitness and nutrition. If you find this valuable, please share it with a friend who needs it. Thank you. Follow Jack on Instagram: https://www.instagram.com/jackhallowsfitness?igsh=MXIyNm5nYTAyOXp4Zw== 00:00 Introduction to the Podcast 00:15 Meet Jack Hallows: Trainer and Online Coach 02:12 Australia vs. The West: Fitness Culture Comparison 05:18 Science-Based Lifters vs. Old School Bodybuilders 12:01 Effective Training: Volume, Intensity, and Failure 22:17 Understanding Training to Failure 27:50 Exploring the Pain and Pleasure of Fitness 28:45 The Benefits and Controversies of Dry Needling 30:07 Machines vs. Free Weights: Does It Matter? 31:04 The Importance of Skill in Strength Training 39:31 Load Management and Injury Prevention 42:43 Stretching, Mobility, and Rehabilitation 47:21 Final Thoughts and Farewell Follow Andrew Coates: Instagram: @andrewcoatesfitness Website: www.andrewcoatesfitness.com

    50 min

  5. 12/27/2024

    #322 Ali Gilbert - Why Testosterone Is Declining In Men And How To Fight Back

    Ali 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/thealigilbert?igsh=MWZ6c3E2eHptZ2c5cg== This episode is among the earliest in a significant shift in discussion topics and theme for this podcast going forward. I still believe there’s a goldmine here for coaches, but this is now intended to be a valuable resource to the end users, the enthusiasts, and even the beginners who need our help navigating the often confusing and conflicting world of fitness and nutrition. If you find this valuable, please share it with a friend who needs it. Thank you. 00:00 Introduction and Welcome 01:23 The Decline of Testosterone Levels 04:45 Consequences of Low Testosterone 09:48 Environmental Toxins and Hormone Disruption 16:26 Alcohol's Impact on Health 22:35 Fertility Crisis and Hormone Disruption in Women 23:45 Impact of Phthalates on Male Reproductive Health 25:56 The Decline in Testosterone Levels Among Young Men 27:10 Effects of Plastics on Women's Health 28:18 Hormone Replacement Therapy for Men 36:23 Navigating Fitness and Diet as a Woman 43:54 Debunking Protein Myths 45:40 Conclusion and Final Thoughts Follow Andrew Coates: Instagram: @andrewcoatesfitness Website: www.andrewcoatesfitness.com

    48 min

  6. 12/27/2024

    #323 Dr Joseph Munoz - Nutrition Misinformation, Harmful Vs Incorrect

    Dr 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== This episode is among the earliest in a significant shift in discussion topics and theme for this podcast going forward. I still believe there’s a goldmine here for coaches, but this is now intended to be a valuable resource to the end users, the enthusiasts, and even the beginners who need our help navigating the often confusing and conflicting world of fitness and nutrition. If you find this valuable, please share it with a friend who needs it. Thank you. 00:00 Welcome to the Lift Free and Diet Hard Podcast 00:15 Introducing Dr. Joseph Munoz 01:18 Debunking Fitness Myths: Carb Insulin Hypothesis vs. Carnivore Diet 02:52 The Rise and Fall of Carb Backloading 07:30 The Truth About Nutrient Timing and Protein Intake 19:53 The Importance of Lifestyle Changes for Long-Term Health 24:53 Understanding Environmental Influence on Behavior 26:24 The Power of Identity and Accountability 28:48 Navigating Political and Health Debates 30:06 Debunking Food Myths and Misconceptions 35:28 The Role of Regulation and Personal Responsibility 43:41 Final Thoughts and Gentle Myth Busting Follow Andrew Coates: Instagram: @andrewcoatesfitness Join My Email List: www.andrewcoatesfitness.com

    48 min

  7. 12/27/2024

    #324 Rachel Henley - Tough Conversations And Setting Boundaries

    Rachel 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’s a real coach and who’s an entertainer masquerading as a coach.  And much more Please follow Rachel on IG: https://www.instagram.com/henleyfitness?igsh=Njl6djZ6dzJ4dzM2 This episode is among the earliest in a significant shift in discussion topics and theme for this podcast going forward. I still believe there’s a goldmine here for coaches, but this is now intended to be a valuable resource to the end users, the enthusiasts, and even the beginners who need our help navigating the often confusing and conflicting world of fitness and nutrition. If you find this valuable, please share it with a friend who needs it. Thank you. 00:00 Introduction and Welcome 01:33 Rachel Henley's Viral Moment 02:50 Navigating Family Criticism 04:05 Empathy and Setting Boundaries 07:14 Shame Triggers and Family Dynamics 09:52 Silly Fitness Mistakes 12:16 The Shortcut to Shred Experience 17:12 Body Image and Public Perception 20:21 Authenticity in Social Media 22:35 Authenticity in Social Media 23:22 Building Trust with the Audience 24:24 Encouraging Gym Confidence 25:53 Critique of Social Media Trends 26:47 Navigating Fitness Misinformation 29:11 Shameless Plug and Advice 34:10 The Problem with Viral Content 46:21 Final Thoughts and Farewell Follow Andrew Coates: Instagram: @andrewcoatesfitness Join My Email List: www.andrewcoatesfitness.com

    48 min
  8. EP #319 Jennifer Van Barneveld: No Backup Plan

    08/06/2024

    EP #319 Jennifer Van Barneveld: No Backup Plan

    Jennifer Van Barneveld returns with stories of her humble beginnings before building a successful business and running one of the few remaining in print fitness publications. Jennifer highlights how she went all in with no plan B, her mindset that led to growth and success, and how she found important people to build with. Jennifer will also be appearing as a speaker at my event, The Evolve Strength - Business and Coaching Conference, Sept 13-14, message me for more details.

    35 min
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5
out of 5
42 Ratings

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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