Lift Free And Diet Hard with Andrew Coates

Andrew Coates
  • 4.9 (60)
  • HEALTH & FITNESS
  • UPDATED WEEKLY

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. 2D AGO

    #451 Sheridan Skye - Is Resistance Training Safe During Pregnancy?

    Sheridan Skye is a pre-and postnatal coaching specialist and educator and joins me to share her expertise about: Is resistance training safe for pregnant women Do mom and baby have better outcomes when the mother works out Why some physicians might be hesitant to advise their clients to workout during pregnancy Are there medical conditions where women should avoid or approach working out with caution during pregnancy Can exercise help improve symptoms of postpartum depression What are the guidelines for returning to working out post pregnancy How much of working out during and after pregnancy is varied based on each individuals experience What she means with “We’ve reached a point where women’s normal physiology is being repackaged as a pathology and marketed as female empowerment” And much more IG: @sheridanskyefit CHAPTERS 01:06 Is Lifting Safe 02:35 Miscarriage Myths 05:07 Evidence On Exercise 10:18 Benefits For Mom 13:00 Postpartum Fear 14:10 When Not To Train 16:19 Sponsor Break 19:19 Postpartum Depression 23:34 Return To Exercise 25:27 Six Week Myth 27:12 Gradual Return Plan 28:08 Core Rehab Framework 28:36 Symptom Feedback Loop 29:30 Load Management Principles 32:00 Scalable Core Training 35:58 Barriers Not Biology 38:06 Misinformation Marketing 44:51 Why Women Feel Better 47:42 Energy Balance Nuance 50:34 Storytelling Versus Facts 51:54 Wrap Up And Resources SUPPORT THE SHOW If this episode helped clarify exercise during pregnancy or postpartum training, you can support the show by: • Subscribing and checking out more episodes • Sharing it on social media (tag me — I’ll respond) • Sending it to a coach, trainer, or expecting parent 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 → During setup answer “How did you hear about us?” Type: ANDREW 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 ) and let them know Andrew sent you

    53 min

  2. 4D AGO

    #450 Robert Linkul - Cardiovascular and Cognitive Health For Older Adults

    Robert Linkul is the master of Training the Older Adult and returns with more lessons about working with this population, including: -How Robert’s own extensive medical history helps him relate to the injuries and restrictions of older populations -How we as coaches think about our own aging, and eventual shift into this demographic, and how we approach our training to prepare -Why he doesn’t plan to retire from in-person coaching -How he approaches cardiovascular training for older adults -Why he likes rucking/walking with weighted packs -How to keep people from becoming inactive and suffering greater risk of cognitive decline during periods of life interference for older adults -Training around injuries and degenerative issues -And much more IG: @robertlinkul CHAPTERS 00:41 NSCA Journey 01:56 Aging Changes Training 02:33 Injuries Shaped Approach 04:31 Training Smarter Now 06:43 Barbell Debate Online 08:37 Why Barbells Can Fail 13:10 Unilateral Tools Win 16:14 Creative Workarounds 18:54 Sponsor Break – TrainHeroic 20:13 Staying On The Floor 24:06 Career Arc Myth 26:08 Cardio for Aging Adults 27:06 Zone Two Strength Circuits 30:23 Rucking on Off Days 32:15 Rucking Hype and Load Management 34:31 Weighted Vest Metabolism Story 38:03 Training for Brain Health 38:43 Discovery Workouts for Focus 42:45 Small Group Training Sweet Spot 46:57 Sponsor Break – Just Bite Me Meals 48:02 Avoiding Inactivity After Injury 51:52 Wrap Up and Where to Follow SUPPORT THE SHOW If this episode helped you rethink training for aging populations, you can support the show by: • Subscribing and checking out more episodes • Sharing it on your social media (tag me — I’ll respond) • Sending it to a coach or trainer who works with older adults 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 and during setup you’ll be asked “How did you hear about us?” Type in: ANDREW KNKG Bags (15% off) https://www.knkg.com/Andrew59676 Versa Gripps (discount link) https://www.versagripps.com/andrewcoates TRAINHEROIC – FREE 90-Day Trial (2 steps) https://www.trainheroic.com/liftfree Reply to the email you receive (or email trials@trainheroic.com ) and let them know Andrew sent you

    53 min

  3. MAR 5

    #449 Gareth Sapstead - How To Transform Your Physique and Your Life

    Gareth Sapstead, my long time T-Nation writing peer joins me to talk about his new book (which I contributed to) and share wisdom and experience about:-Where to start if you look in the mirror and you’re not happy with what you see-How to approach your training and nutrition if you want to change your life-How social support matters if you’re aiming to change your life and health-Thinking in terms of “architecture for your life”-What his new book - 100 Best Physique Workouts offers-And much moreIG: @thefitnessmaverickCHAPTERS01:00 Why In Person Events02:34 Connections Create Careers03:41 Transformation Starting Point04:02 Assessments Online Vs In Person11:16 Gen Pop Transformation Tactics13:14 Output First Nutrition Plan15:52 Strength Training Guardrails19:55 Sustainable Deficits21:30 Sponsor Break RP Strength22:54 Environment Biggest Loser24:34 NEAT And Diet Adaptation27:02 Muscle Loss Expectations29:34 Milo And Load Bearing30:08 Fat Loss Muscle Tradeoff31:24 Skinny Fat Metabolic Health32:09 Education Over Extremes33:25 Flexible Dieting Macros34:27 Tracking To Intuition36:41 Training Structure Levels38:38 Meal Prep Lifestyle Hack41:57 Maintenance Training Phase42:55 Sponsor TrainHeroic44:15 Cardio While Learning46:59 Make Cardio Enjoyable50:49 Transformation Basics Structure53:23 100 Physique Workouts Book55:53 How To Use WorkoutsSUPPORT THE SHOWIf this episode helped you think more clearly about transforming your physique or your life, you can support the show by:• Subscribing and checking out more episodes• Sharing it on your social media (tag me — I’ll respond)• Sending it to someone starting their transformation journeyFOLLOW ANDREW COATES Instagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP Strength App (use code COATESRP)https://www.rpstrength.com/coatesJust Bite Me Meals (use code ANDREWCOATESFITNESS for 10% off)https://justbitememeals.comMacrosFirst – FREE Premium TrialDownload MacrosFirst and during setup you’ll be asked “How did you hear about us?”Type in: ANDREWKNKG Bags (15% off)https://www.knkg.com/Andrew59676Versa Gripps (discount link)https://www.versagripps.com/andrewcoatesTRAINHEROIC – FREE 90-Day Trial (2 steps)Go to https://www.trainheroic.com/liftfreeReply to the email you receive (or email trials@trainheroic.com) and let them know Andrew sent you

    1 hr

  4. MAR 3

    #448 Josh Hillis - How To Not Let Your Nutrition Fall Apart During Holidays and Special Occasions

    Josh Hillis returns with more of his eating skills mastery and shares thoughts on: -The sheer number of holidays and special occasions that end up justifying off track eating behaviour -How to approach special occasions without falling off track -Understanding the skill of being able to notice when you’re full and stop -Understanding the skill of being willing to sit with the feeling of wanting more -Understanding the skill of managing the disappointment when a meal ends -Why pre-deciding your choices is powerful -Eating within your core values -Can you eat takeout and meet your nutritional goals -The challenge of keeping promises to ourselves -Recognizing the power of your narratives in your eating behaviour -And much more IG: @joshuahillis CHAPTERS 01:07 Special Occasions Add Up 02:02 Sitting With Wanting More 04:34 Chips Buffet Thanksgiving 06:44 Big Plate Then Wait 10:21 Sensory Specific Satiety 13:56 Values Over Rules 18:22 Ad Break Macros App 19:26 Social Eating Belonging 24:10 Food Quality Mythology 26:58 Weekend Obstacle Planning 30:25 Riding Out Cravings 31:43 Values Over Numbing 32:34 Stress Is Part of Love 36:12 Choosing When to Cope 38:35 Main Character Pressure 40:28 Why Food Works Fast 42:37 Three Types of Self Care 45:02 Type A Recovery Rituals 48:42 No Phone Space 50:00 Takeout Without Tracking 53:05 Mindful Treat Limits SUPPORT THE SHOW If this episode helped you navigate holidays or special occasions more confidently, you can support the show by: • Subscribing and checking out more episodes • Sharing it on social media (tag me — I’ll respond) • Sending it to someone who struggles with nutrition during events 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 and during setup you’ll be asked “How did you hear about us?” Type in: ANDREW KNKG Bags (15% off) https://www.knkg.com/Andrew59676 Versa Gripps (discount link) https://www.versagripps.com/andrewcoates TRAINHEROIC – FREE 90-Day Trial (2 steps) Go to https://www.trainheroic.com/liftfree Reply to the email you receive (or email trials@trainheroic.com ) and let them know Andrew sent you

    58 min

  5. FEB 26

    #447 Dr Natasha Barnes - Does Weighing Less Make For Better Climbers and Athletes?

    Dr Natasha Barnes returns to share her expertise on climbing and strength training and how these principles apply broadly to everyone, including thoughts about: -Are lighter climbers better climbers -The problem with focusing on weighing less as a performance enhancer in climbing -Is disordered eating more prevalent in climbing and weight class sports? -Are more climbers coming around to the value of strength training -The story behind Natasha saying “The lightest I’ve ever been was also the most broken I’ve ever been” -Why climbing may be a great outlet for adults to put more fun and play into their lives -When you would benefit from putting on weight and muscle for your sport -How to enhance strength without gaining weight -Why squatting is better than doing pistol squats for most training goals -The problem with feats of strength on social media, that aren’t useful training methodologies -How can someone reduce the chance of injury when starting a new program -Is climbing a safe activity -How people end up increasing their risk of injury in training and climbing -And much more IG: @natashabarnes CHAPTERS 00:46 Are lighter climbers better 02:10 Free solo and El Capitan 03:24 Calculated risk and preparation 05:34 Strength to weight myth 07:07 Technique over weight loss 07:47 Eating disorders in climbing 09:22 Leg strength and injuries 10:48 Olympic climbing explained 11:36 Sponsor break — RP app 12:59 Why strength training matters 14:00 Longevity and pro trends 15:44 “Lightest and most broken” 17:43 Disordered eating behaviors 19:56 Strength without weight gain 21:42 Programming for strength 23:41 Body fat sweet spot 24:43 Society and being smaller 26:14 Ozempic and media extremes 28:27 Role models and responsibility 28:48 Celebrity body scrutiny 30:19 Pistol squats vs real strength 33:54 Climbing parlor tricks 35:27 New program new injury 38:12 Autoregulation with RPE 40:13 Underprepared tissue injuries 42:52 Why climbing feels like play 44:02 How to start climbing 46:54 Climbing injury rates 48:05 Aging vs undertraining 53:33 Bone density comebacks 54:40 Where to find Natasha SUPPORT THE SHOW If this episode helped you rethink body weight, strength, or performance, you can support the show by: • Subscribing and checking out more episodes • Sharing it on your social media (tag me — I’ll respond) • Sending it to someone interested in climbing or athletic performance 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 and during setup you’ll be asked “How did you hear about us?” Type in: ANDREW KNKG Bags (15% off) https://www.knkg.com/Andrew59676 Versa Gripps (discount link) https://www.versagripps.com/andrewcoates TRAINHEROIC – FREE 90-Day Trial (2 steps) Go to https://www.trainheroic.com/liftfree Reply to the email you receive (or email trials@trainheroic.com ) and let them know Andrew sent you

    55 min

  6. FEB 24

    #446 Dr Lauren Colenso-Semple - Wellness Peptides and Differences Between Men’s and Women’s Training

    Dr Lauren Colenso-Semple is back to tackle a series of current trends, narratives, and pseudoscientific claims in fitness and wellness, including: -Is there any quality human research on “wellness peptides” -What are wellness peptides -Why are they becoming more popular -Is there any evidence to suggest that muscle building is any different for women than men -Is there any evidence that birth control affects muscle growth -Is there any difference in protein timing needs for muscle growth in women -Are there notable differences in muscle fibre type between men and women -Is there any association between testosterone levels and lean mass and strength in women -Does menopause accelerate muscle loss -Is creatine as potent as it’s currently hyped -Is there any evidence to support cycle syncing -Why is messaging around unique physiological differences so appealing to women -Why are some fitness and wellness “professionals” incentivized to brand around differences in men’s and women’s training physiology -Are there differences in injury risks across the phases of menstrual cycles -Do vibration plates have any benefits -Is calling out female creators for spreading misinformation by other women “mean girl behaviour” -And much more IG: @drlaurencs1 CHAPTERS 01:00 What Are Wellness Peptides and Why They’re Trending 02:00 How Peptides Work in the Body 03:00 Drug Development and Approval Process 04:00 Unapproved Peptides in the Wellness Market 07:00 Biological Risks and Tumor Concerns 08:00 Limited Human Data and Research Quality 09:00 Placebo Effects and Pain Resolution 10:00 Drug Approval vs Evidence Reality 11:00 Placebo Surgery Example and Mind-Body Effects 12:00 The “Wild West” of Peptide Research 13:00 Manufacturing and Dosing Risks 14:00 Why Peptides Became Popular 15:00 Normalization of Injectables and “Natural” Marketing 20:00 Branding Differences Between Approved Drugs and Peptides 24:00 Historical Drug Regulation Context 25:00 Are Muscle Gains Different Between Men and Women? 26:00 Molecular and Physiological Similarities Between Sexes 27:00 Muscle Fiber Type Complexity 30:00 Genetics vs Training Adaptation 33:00 Athlete Caliber vs Sex Differences 37:00 Creatine Performance Effects 38:00 Creatine and Clinical Populations 39:00 High Dose Creatine Considerations 42:00 Testosterone Myths and Hypertrophy 43:00 Menopause and Muscle Loss 45:00 Measuring Testosterone and Lab Variability 46:00 PCOS and Testosterone Levels 47:00 Research Gaps in PCOS and Performance 48:00 Menstrual Cycle Strength Research Discussion 51:00 Why Cycle Syncing Messaging Is Appealing 52:00 Marketing Incentives and Female Targeting 53:00 Diet Culture Parallel and Behavior Change 54:00 Individualization vs Simple Prescriptions 55:00 Age vs Training Factors That Actually Matter 58:00 Vibration Plates — Claims vs Evidence 59:00 Exercise vs Passive Modalities 01:01:00 Injury Risk Across Menstrual Cycle Phases SUPPORT THE SHOW If this episode helped you cut through confusion in fitness and wellness claims, you can support the show by: • Subscribing and checking out more episodes • Sharing it on your social media (tag me — I’ll respond) • Sending it to a friend who’s overwhelmed by conflicting advice 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 and during setup you’ll be asked “How did you hear about us?” Type in: ANDREW KNKG Bags (15% off) https://www.knkg.com/Andrew59676 Versa Gripps (discount link) https://www.versagripps.com/andrewcoates TRAINHEROIC – FREE 90-Day TRIAL (2 steps) Go to https://www.trainheroic.com/liftfree Reply to the email you receive (or email trials@trainheroic.com ) and let them know Andrew sent you

    1h 13m

  7. FEB 19

    #445 Susan Niebergall - Strong Instead of Skinny

    Susan Niebergall - author and one of the most visible female fitness authorities in the industry - returns to share her wisdom on aging, strength, recovery, metabolism, and redefining what women should strive for physically. In this episode, Susan and Andrew discuss how cultural messaging pushed generations of women toward being skinny instead of strong, how strength training changed her recovery after hip replacement surgery, and why maintaining muscle and purpose may be one of the most powerful anti-aging strategies available. Susan also shares practical insight into osteoporosis, metabolism changes, retirement risks, hormone therapy, and training approaches for longevity. THIS EPISODE COVERS: How cultural and gender stereotypes pushed women toward thinness over strength Her recovery two years after hip replacement surgery Why pre-surgery strength training improved her recovery outcomes Why she believes we age because we stop using our strength The hidden risks of retirement and how to approach it more healthfully Whether metabolism slows with age — and by how much What she means by “Lifestyle Metabolism” Training and lifestyle strategies for osteoporosis management Her experience with hormone replacement therapy (HRT) Rep ranges, training intensity, and recovery considerations after 60 And much more Instagram: @susanniebergallfitness CHAPTERS 00:54 Two Years After Hip Replacement: Recovery, Stability & Feeling Normal 02:05 Prehab Pays Off: Training Before Surgery & Early Rehab Milestones 07:33 Aging, Strength & Retirement: Why Slowing Down Speeds Aging 10:16 Identity, Purpose & Retiring To Something 11:50 Sponsor: MacrosFirst 12:55 How Heavy Is Heavy After 60? Training Intensity & Mindset 17:15 Rep Ranges for Real Humans 23:26 Recovery as the New Priority 24:37 Sponsor: TrainHeroic 25:56 Metabolism & Aging: What Research Really Says 26:28 Why Metabolism Feels Slower 27:56 Lifestyle Metabolism (NEAT) Explained 29:18 What Metabolism Really Means 31:22 Osteoporosis Wake-Up Call 32:50 Training Safely for Bone & Muscle 36:18 Advice for Your 30s–40s 38:51 Diet Culture & Body Image 43:57 Sponsor: Just Bite Me Meals 45:02 Starting HRT at 65 49:48 Navigating Menopause Information 53:06 Where to Follow Susan + Wrap-Up SUPPORT THE SHOW If this episode helped you rethink aging, strength, or your long-term health, you can support the show by: Subscribing and checking out more episodes Sharing it on social media (tag me — I will respond) Sending it to someone who wants to age stronger 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 percent off) https://justbitememeals.com MacrosFirst – FREE Premium Trial Download MacrosFirst → During setup answer: ANDREW KNKG Bags (15 percent off) https://www.knkg.com/Andrew59676 Versa Gripps https://www.versagripps.com/andrewcoates TRAINHEROIC – FREE 90 Day Trial https://www.trainheroic.com/liftfree

    54 min

  8. FEB 17

    #444 Nick Shaw - Where “Science Based Lifting” Went Wrong

    Nick Shaw — CEO of RP Strength, author, and IFBB Pro Bodybuilder — returns to the show to discuss how the “science-based lifting” space evolved from education into competing ideologies. In this episode, Nick and Andrew break down what actually matters for building muscle, why online hypertrophy debates have become tribal, and how context — including training age, anthropometry, and life constraints — should drive training decisions far more than rigid dogma. THIS EPISODE COVERS: Where science-based lifting content creators went wrong Why the hypertrophy space feels like an ideological battleground The practical reality of low-rep vs high-rep training Why anthropometry and age influence rep-range decisions The most important principles for building muscle effectively Whether you can disagree with someone and still respect them How Nick maintains his IFBB Pro-level physique Balancing training with family life and running a company Using seasons of intensity and maintenance phases in training And much more Instagram: @nick.shaw.rp CHAPTERS 00:16 Nick Shaw Returns: White Monster, RP Strength & catching up 02:17 Why Hypertrophy Content Feels Like an Ideology War 03:44 From Gatekeepers to Algorithms: Social Media Rewards Extremes 08:43 The “Weird Curl” Debate: Novel Stimulus vs Clickbait 15:52 Low-Rep Hypertrophy Absolutism: What Works, What’s Not 22:03 Training Age, Joint Tolerance & Lever Lengths: Context Matters 24:45 Creator Incentives: Education vs Outlandish Content 27:35 Sponsor Break: RP Hypertrophy App 28:58 Muscle-Building Principles: Consistency, Failure Proximity & Progression 33:58 Old-School Debates & Survivorship Bias 34:46 Why Elite Bodybuilders Aren’t Great Templates 35:07 Volume vs Intensity False Dichotomy 37:02 Cancel Culture in Fitness & Context Collapse 39:38 Viral Hot Takes and Stimulus Misunderstandings 46:46 Social Media Outrage and Tribalism 52:13 Sponsor Break: King Kong Bags + Arnold Meetup 53:25 Maintaining an IFBB Pro Physique Training 3x/Week 56:14 Seasons of Intensity & Maintenance Phases 59:03 RP Hypertrophy App Guardrails & Progression 01:02:00 Micro Plates & Home Gym Hacks 01:04:22 Wrap-Up & Where to Follow Nick SUPPORT THE SHOW If this episode helped you cut through hypertrophy confusion, you can support the show by: Subscribing and checking out more episodes Sharing it on social media (tag me — I will respond) Sending it to someone frustrated with conflicting training advice 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 percent off) https://justbitememeals.com/ MacrosFirst – FREE Premium Trial Download MacrosFirst During setup, answer: How did you hear about us? Type: ANDREW KNKG Bags (15 percent off) https://www.knkg.com/Andrew59676 Versa Gripps (discount link) https://www.versagripps.com/andrewcoates TRAINHEROIC – FREE 90 Day Trial (2 steps) Go to: https://www.trainheroic.com/liftfree Reply to the email you receive (or email trials@trainheroic.com ) and let them know Andrew sent you

    1h 7m
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4.9
out of 5
60 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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