Lift Free And Diet Hard with Andrew Coates

Andrew Coates
  • 4.9 (64)
  • 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. 1d ago

    #490 Q Willey - Does Training With Barbells Cause More Injuries?

    Q Willey is a Doctor of Physical Therapy and Certified Strength and Conditioning Coach who joins me to discuss barbell training, back pain, injury risk, metabolic health, rehabilitation, and the way strength training is often portrayed online. Q joins me to discuss: • Why no existing studies show that squats or deadlifts cause back pain • Whether barbell lifts are inherently riskier than other forms of exercise • How the loadability of barbells can get some lifters into trouble • Why training systems matter more than individual exercises • Load management, fatigue, and individual capacity • Why pain can feel random even when contributing factors exist • How sensational injury stories shape public perceptions of lifting • The self-driving-car metaphor for anecdotes about barbell injuries • Why lifting is often demonized more than other physical activities • What imaging can and cannot tell us about back pain • Spine surgery, structural findings, and pain • The value of physical therapy beyond simply “fixing” injuries • The relationship between metabolic health, obesity, pain, and rehabilitation outcomes • How to discuss body weight respectfully in a clinical setting • GLP-1 medications and a physical therapist’s professional scope • And much more Follow Q on Instagram: @coach_q_physio CHAPTERS 00:19 Meet Coach Q 01:08 Do Squats Hurt Your Back? 02:48 Load Management Basics 06:57 Why Pain Can Feel Random 10:45 Sensational Stories About Injury Risk 13:24 Spine Surgery and Medical Imaging 17:43 Why Lifting Gets Demonized 20:21 Barbells Versus Training Systems 30:37 The Value of Physical Therapy Beyond Fixes 37:22 Metabolic Health and Pain 42:38 Discussing Body Weight Respectfully 51:33 GLP-1 Medications and Professional Scope 55:33 Where to Find Q 56:54 Final Thanks and Wrap-Up SUPPORT THE SHOW If this episode helped you think differently about barbells, injury risk, pain, or rehabilitation: • Subscribe and check out more episodes • Share the episode on social media and tag @andrewcoatesfitness • Send it to someone who is afraid that squats or deadlifts will automatically damage their back 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

  2. 6d ago

    #489 Dr. Pak Androulakis-Korakakis - The Minimum Effective Dose for Muscle Building

    Dr. Pak Androulakis-Korakakis returns to explain what the research says about the minimum effective dose for muscle growth, strength, health, and long-term physical independence. In this episode, we discuss: • The minimum amount of training required to build muscle • Whether minimum-dose training produces meaningful real-world results • How inactive and metabolically unhealthy people respond to resistance training • Where diminishing returns begin as training volume increases • Minimum effective dose training for everyday people • Minimum-dose training for serious lifters • Whether people accurately estimate reps in reserve • Training close to failure in high and low rep ranges • When you should and should not train to failure • Whether machines are enough for older adults • Building muscle and supporting bone health as you age • Fatigue, recovery, and the reality of overtraining • Genetics and realistic expectations • Why consistency matters more than training secrets • Pak’s new book, Train Smarter, Not Longer • And much more Follow Dr. Pak Androulakis-Korakakis on Instagram: @dr__pak CHAPTERS 01:05 Minimum Effective Dose 04:34 Research-Based Volume Targets 05:48 Training Close to Failure 08:27 Fractional Sets Explained 11:06 Low- vs. High-Volume Training 16:22 Minimum-Dose Training for Real Life 20:08 Rep-Range Absolutism 26:24 Fatigue and Overtraining Myths 30:03 Injury Risk and Training Workarounds 32:29 Minimum-Dose Training for Seniors 33:21 Results From 20 Minutes Per Week 37:11 Machines for Safe, Hard Training 38:34 Larry’s Recovery Update 42:41 Estimating Reps in Reserve 45:10 Does Anything Actually Matter? 49:18 Genetics and Realistic Expectations 53:15 Consistency Beats Training Secrets 57:38 Pak’s Book and What Comes Next SUPPORT THE SHOW If this episode helped you rethink how much training is actually required to make progress: • Subscribe and check out more episodes • Share the episode on social media and tag @andrewcoatesfitness • Send it to someone who thinks they do not have enough time to train 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

  3. Jul 21

    #488 Dr. Gary McGowan - Cholesterol, High Blood Pressure, and Cardiovascular Disease

    Dr. Gary McGowan drops in to share a masterclass on cardiovascular disease and its major risk factors, including: The relationship between cholesterol and cardiovascular diseaseWhy LDL cholesterol is importantWhat causes LDL cholesterol to riseThe dietary factors that can increase LDL cholesterolNavigating misleading claims about LDL from the carnivore diet communityWhy elimination diets can appear to improve someone’s healthThe relationship between obesity and cardiovascular diseaseWhy not all fat storage in the body is associated with the same level of disease riskVisceral fat, BMI, and the personal fat thresholdWhy cardiovascular risk accumulates over timeThe role of genetics in cholesterol and blood pressureWhat causes high blood pressureThe role of dietary sodium in hypertensionThe most important lifestyle behaviours for lowering cardiovascular disease riskHow to screen for atherosclerotic plaque buildup in your arteriesCoronary artery calcium scans and CCTA imagingWhether caffeine and energy drinks increase the risk of heart problemsAnd much moreFollow Gary on Instagram: @drgarymcgowan CHAPTERS 01:31 Cholesterol and Heart Risk04:50 Why LDL Rises06:23 Diet Drivers of LDL09:31 Coffee and Cholesterol10:32 Exercise and Lipids12:19 Carnivore LDL Debate18:32 Elimination Diet Reality21:48 Obesity and Heart Disease26:26 Visceral Fat and BMI31:15 BMI Reality Check32:24 Personal Fat Threshold32:46 Obesity Over Time33:58 Cumulative Risk Model34:58 Blood Pressure Drivers36:04 Salt and the Modern Diet38:21 Lifestyle Risk Pillars38:53 Heart Plaque Screening41:32 Calcium Scans Explained44:33 CCTA for Soft Plaque48:17 Caffeine and Heart Risk53:14 Energy Drink Extremes55:21 Where to Find Gary57:34 Final Wrap-Up SUPPORT THE SHOW If this episode helped you better understand cholesterol, blood pressure, or cardiovascular disease risk, you can support the show by: Subscribing and checking out more episodesSharing it on social media — tag me and I’ll respondSending it to someone who is confused about cholesterol, blood pressure, or heart health 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 the code: ANDREW KNKG BAGS – 15% OFF https://www.knkg.com/Andrew59676 VERSA GRIPPS https://www.versagripps.com/andrewcoates TRAINHEROIC – FREE 90-DAY TRIAL Complete these two 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.L1 BIOMECHANICS AND ASSESSMENT COURSE Use code COATES: https://pro.activelifeprofessional.com/assessmentworkshopevents

  4. Jul 16

    #487 Joe DeFranco - Long Live In-Person Training

    Iconic gym owner, podcaster, strength coach, educator, and trainer of elite athletes Joe DeFranco returns to share insights from decades of coaching in person. Joe shares: Why he still coaches in person, and why it's essential for both his physical and mental well-being What keeps him energized after decades as a coach and gym owner Why relationships matter more than anything else for client success Who's more challenging to coach: elite professional athletes or general population clients? The traits that make someone highly coachable Why trainers are really "problem solvers and stress managers" How his clients continue to make him a better coach Why in-person coaching still offers something technology can't replace And much more Instagram: @defrancosgym CHAPTERS 01:10 Who Is Hardest to Coach? 02:48 The Traits That Drive Success 05:03 Building Trust With Triple H 06:00 Earning Trust Over Time 08:48 Admitting What You Don't Know 11:59 Why Long-Form Content Still Wins 15:03 The High Stakes of Everyday Clients 19:51 Why In-Person Coaching Matters 20:51 The High-Ticket Online Coaching Critique 23:49 Coaching Is Stress Management 26:26 Keeping Coaches Healthy 27:31 Why Joe Still Loves Coaching In Person 29:15 Online vs In-Person Coaching 31:30 When Clients Become Family 33:10 Health Drives Performance 35:46 Training Is Listening 38:04 Long-Term Client Relationships 40:01 Knowing When to Fire Clients 44:13 Guarding Your Energy 47:25 Mentorship, Events, and Final Thoughts SUPPORT THE SHOW If this episode reminded you why great coaching is about relationships - not just programming - you can support the show by: Subscribing and checking out more episodes Sharing it on social media (tag me and I'll respond) Sending it to a coach, trainer, or gym owner who values the craft 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 select 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 L1 BIOMECHANICS AND ASSESSMENT COURSE https://pro.activelifeprofessional.com/assessmentworkshopevents Use code COATES at checkout.

  5. Jul 14

    #486 Alberto Nunez - Zen and the Art of Bodybuilding

    Coaching and bodybuilding legend Alberto Nunez of Team 3DMJ joins me for a humble discussion about the principles that have made him one of the most respected coaches in natural bodybuilding. Alberto shares his thoughts on: Does training advice from the competitive (and untested) bodybuilding world still work for natural everyday lifters trying to build muscle? The differences and similarities between natural and enhanced training Why absolute load can affect training differently than relative (bodyweight) load Why adherence matters above all else for long-term progress Why autoregulation is one of the most valuable skills a lifter can develop How Alberto stays ultra lean year-round without obsession How to train yourself to genuinely enjoy nutritious foods as your default choice Finding fulfillment through good habits instead of constant outcomes And much more Instagram: @nunez3dmj CHAPTERS 01:23 Natural vs Enhanced Training 04:40 Progression and Joint Safety 06:15 Volume and Recovery Debate 08:51 Absolute Load Effects 14:02 How Drugs Mask Mistakes 17:22 The Non-Negotiable Habits Pyramid 21:34 Rituals and Nutrition Myths 25:26 Avoiding Diet Rule Overload 26:22 Adherence for Long-Term Health 27:49 Consistency Over Rituals 30:09 Putting Fitness on Autopilot 33:08 Autoregulation as a Skill 35:53 Novelty Versus Basics 38:41 Staying Lean Year-Round 44:01 "Sad Life" Comments 47:10 Finding Joy in the Basics 50:53 The Zen of Bodybuilding 52:54 Wrap Up and Legacy SUPPORT THE SHOW If this episode helped you think differently about bodybuilding, nutrition, and long-term success, you can support the show by: Subscribing and checking out more episodes Sharing it on social media (tag me and I'll respond) Sending it to someone who wants to build muscle without getting lost in online extremes 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 select 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 L1 BIOMECHANICS AND ASSESSMENT COURSE https://pro.activelifeprofessional.com/assessmentworkshopevents Use code COATES at checkout.

  6. Jul 9

    #485 Dr Andy Galpin - Sleep Masterclass

    Dr Andy Galpin shares a masterclass in sleep for everyday quality of life. Andy adds nuance to the often oversimplified and misleading claims about sleep, including: Why your sleep is the biggest opportunity to improve your quality of life Defining poor sleep versus sleep deprivation What are the acute negative effects of poor sleep? Why people are remarkably resilient after one night of poor sleep How to build sleep resilience Why your elaborate sleep ritual might actually be working against you How to sleep better when you travel How our perception of our sleep quality affects how we feel The difference between our physiological and psychological tolerance to poor sleep How to develop the skill of falling asleep quickly Is blue light exposure as problematic as we often hear? Why the nervous system arousal from media may matter more than the light itself How dangerous sleep apnea really is Why most sleep apnea goes undiagnosed Does mouth tape actually work? And a lot of practical tactics for improving your sleep Instagram: @drandygalpin CHAPTERS 01:12 Sleep: Your Biggest Lever 02:26 Recovering From a Bad Night 06:44 Sleep Wearables Reality Check 12:39 Building Better Sleep Habits 15:16 Sleep Resilience vs Chronic Sleep Loss 18:39 Sleep Rituals and Travel 22:58 Screens and the Arousal Myth 25:34 The Worst Apps Before Bed 26:33 Why Content Matters More Than Blue Light 27:44 Hotel Sleep and Travel Anxiety Hacks 29:29 Sleep Apnea Reality Check 32:15 Beyond CPAP: Other Treatment Options 38:15 Altitude, Pregnancy, and Sleep Apnea 40:31 Mouth Tape and Nasal Strips 43:03 Learning to Fall Asleep Faster 45:13 Wind Down and Consistency SUPPORT THE SHOW If this episode helped you improve your understanding of sleep and recovery, you can support the show by: Subscribing and checking out more episodes Sharing it on social media (tag me and I'll respond) Sending it to someone who's struggling with sleep 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 select 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 L1 BIOMECHANICS AND ASSESSMENT COURSE https://pro.activelifeprofessional.com/assessmentworkshopevents Use code COATES at checkout.

  7. Jul 7

    #484 Dr Nick Tiller - The Health and Wellness Lie

    Dr Nick Tiller joins me to share a scathing critique of the health and wellness industry, including: Why the health and wellness industry isn’t your friend—it’s a trillion-dollar con Defining the wellness industry The most concerning wellness trends Why the wellness industry has become so massive The incentives for influencers and even credentialed "authorities" to grift on bogus wellness products Do well-intentioned people slide into misinformation, or are most wellness grifters motivated by money from the start? How much responsibility does the consumer bear? How can consumers become better equipped to protect themselves? Will we ever see meaningful regulatory change? How AI-generated content is exploding online to cash in on the wellness trend And much more Instagram: @nb.tiller CHAPTERS 01:06 The Wellness Industry Con 02:24 Defining Wellness Terms 04:55 Experts vs Influencers 07:32 Credentialed Grifters 10:00 Consensus vs Contrarians 11:25 The Playbook for Undermining Trust 14:16 Scientists vs Storytelling 17:43 The Sagan Effect and Public Outreach 21:31 Staying In Your Lane 25:07 TikTok Peptides Panic 30:54 Peptide Heart Risks 31:18 Regulation vs Personal Responsibility 33:33 Science Communication, AI, and Media Literacy 37:03 Why Platforms Won't Police Misinformation 39:36 Bad Faith Wellness Actors 42:52 The Influencer Economy Exposed 46:06 Deepfakes and Fake Physiques 50:46 Bodybuilding Pressure and Deaths 55:10 Curate Your Feed 56:09 Book Plug and Farewell SUPPORT THE SHOW If this episode helped you become a more skeptical consumer of health information, you can support the show by: Subscribing and checking out more episodes Sharing it on social media (tag me and I'll respond) Sending it to someone trying to separate evidence from wellness hype 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 select 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 L1 BIOMECHANICS AND ASSESSMENT COURSE https://pro.activelifeprofessional.com/assessmentworkshopevents Use code COATES at checkout.

  8. Jul 2

    #483 Brad Jensen - Being A Real Human On Social Media In An Age Of AI Automation

    My good friend Brad Jensen returns in a more casual conversation between two old friends catching up. We wanted to share this discussion with you, so we hope you come along for the ride. Brad shares his thoughts on: People commenting on "his account" as if he isn't even a real person Never imagining the reach and impact of his content Whether all of the engagement from social media is actually a positive experience and how he manages it Being willing to admit when you missed the mark with content A nuanced discussion about choosing sponsorship deals carefully Can you eat fast food and maintain your weight—or even lose fat? Practical tactics for navigating eating on the run Getting clear on which treats are actually worth the calories Why alcohol consumption is declining Using non-judgmental language around drinking less The challenge of responding to every message on social media while avoiding questionable tactics like appointment setters pretending to be you in your DMs Thoughts on using AI to fake interactions with followers And much more Instagram: @thesoberbodybuilder CHAPTERS 00:16 Reuniting With Brad 00:49 Conference Talk Stories 01:59 Fast Food and Weight Loss 03:10 Monetizing Content 06:30 Choosing Sponsors Wisely 08:02 Turning Down Bad Deals 10:38 Eating Out Strategy 15:11 Go-To Orders 16:25 Stop Wasting Calories 21:08 Food Pressure and Alcohol 24:32 Why Drinking Is Down 25:36 Cannabis Versus Alcohol 27:08 Aging and Hangovers 28:55 How Media Normalizes Drinking 29:42 The Sex and the City Myth 32:14 Why Content Tone Matters 36:02 The Steroid Story Lesson 40:26 Followers and Ego 43:10 DM Setters and Trust 45:04 AI DMs and Ethics 49:53 Why Human Coaching Still Wins 52:48 The Future of In-Person Coaching 54:02 Final Thanks and Wrap-Up SUPPORT THE SHOW If this episode made you think differently about authenticity, social media, coaching, or AI, you can support the show by: Subscribing and checking out more episodes Sharing it on social media (tag me and I'll respond) Sending it to someone building a business or navigating social media 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 select 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 L1 BIOMECHANICS AND ASSESSMENT COURSE https://pro.activelifeprofessional.com/assessmentworkshopevents Use code COATES at checkout.

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4.9
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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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