Lift Free And Diet Hard with Andrew Coates

Andrew Coates
  • 4.9 (67)
  • 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. 9h ago

    #517 Meghan Callaway - How To Keep Your Training Fun

    Meghan Callaway returns with more than two decades of coaching experience to discuss how to keep training challenging, creative, and enjoyable without losing sight of the fundamentals that actually drive progress. We discuss: • How Meghan balances advanced calisthenics with basic strength training • The difference between exercises used for progressive training and exercises performed because they are fun • Pistol squats and scalable single-leg training • How social media influences the exercises coaches choose to showcase • Sharing challenging movements without turning training into a circus • Why every exercise should have a good reason for being in your program • Why enjoying your training matters • Integrating calisthenics with traditional strength training • Why novel exercises can create more fatigue and soreness than expected • The value of having reliable training staples • When exercise variety is useful and when it becomes unnecessary noise • Meghan’s experience coaching a high-profile professional sports executive • The pressure coaches sometimes feel working with prominent clients • Why injuries are rarely as simple as blaming one exercise • Meghan’s approach to training around a significant injury • Staying consistent by focusing on what you can still do • Strength-based mobility • Building strength at end ranges instead of thinking only about flexibility • Hypermobility, control, and stability • AI-generated DMs and declining trust online • The rise of “ghost coaches” and AI-assisted fitness businesses • And much more Follow Meghan: @meghancallaway CHAPTERS 00:39 Strength vs. Calisthenics Balance 03:47 Pistols and Scalable Single-Leg Work 06:10 What to Post and Audience Demand 10:00 Integrating Calisthenics With Lifting 13:12 Adaptive Stress and the Walking Debate 16:01 Managing Novelty, Fatigue, and Soreness 18:27 Staples Over Constant Variation 20:37 Useful Exercises vs. Social Media Circus 23:35 Coaching the Blue Jays CEO 25:04 Pressure Training High-Profile Clients 26:37 The Reality of Injury Blame 30:25 Training Around Injury 33:55 Strength-Based Mobility 38:14 Hypermobility and Control 41:39 AI DMs and Trust 48:03 Ghost Coaches Exposed 52:13 Final Thoughts and Links SUPPORT THE SHOW • Subscribe and check out more episodes • Share the episode and tag @andrewcoatesfitness • Send this to someone whose training could use a little more fun 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. Choose between: • Gym Upper/Lower • Home Upper/Lower • Full Body Get full access to me with prompt responses. Use code SEPTEMBER10 to save 10%. www.foreverstrength.ca/join-now/ Questions? 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 and enter ANDREW when asked how you heard about the app. 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 tell them Andrew sent you. L1 BIOMECHANICS AND ASSESSMENT COURSE Use code COATES: https://pro.activelifeprofessional.com/assessmentworkshopevents

  2. 2d ago

    #516 Chad Wesley Smith - Curiosity and the Pursuit of Knowledge

    Chad Wesley Smith is a legend in strength and sports performance education and coaching, and the founder of Juggernaut Training Systems. Chad joins me to reflect on the timing, curiosity, learning, and decision-making that shaped his career—and how the business of coaching and information has changed along the way. We discuss: • How much timing influenced the growth of Juggernaut Training Systems • Why timing plays a major role in many business success stories • Opportunities Chad feels he missed • Whether there is really “magic” in successful founders • Going from a physical gym to building an online education business • What it was like being an early mover in online strength education • How the business of selling information has changed • Why information alone has become increasingly commoditized • Learning versus simply consuming content • Chad’s approach of relentlessly asking questions and trying to understand why things work • Why curiosity matters more than memorizing facts • Seeking out the best coaches and experts available • Learning in an era when high-quality information was much harder to access online • How experts and influencers have changed • The lessons from old fitness-industry debates like the “mobility wars” • Why good coaches should be willing to evolve their methods • Qualities you need to successfully coach yourself • Knowing when your own blind spots require outside expertise • Why great coaches continue to seek coaching themselves • The value of learning outside your immediate discipline • Why broader knowledge can improve how you think about training, coaching, and business • And much more Follow Chad: @chadwesleysmith CHAPTERS 00:47 Timing and Juggernaut 03:57 From Gym to Online 08:33 Founder Magic and Mindset 16:18 Being a Forebearer 19:15 How Selling Information Changed 27:57 Learning Versus Consuming 34:46 Experts and Influencers 40:22 The Mobility Wars 46:12 Evolving Your Methods 48:16 Can You Coach Yourself? 54:32 Range and Broad Learning 58:39 Where to Find Chad 59:12 Final Thoughts and Wrap-Up SUPPORT THE SHOW • Subscribe and check out more episodes • Share the episode and tag @andrewcoatesfitness • Send this to a coach who never wants to stop learning 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. Choose between: • Gym Upper/Lower • Home Upper/Lower • Full Body Get full access to me with prompt responses. Use code SEPTEMBER10 to save 10%. www.foreverstrength.ca/join-now/ Questions? 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 and enter ANDREW when asked how you heard about the app. 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 tell them Andrew sent you. L1 BIOMECHANICS AND ASSESSMENT COURSE Use code COATES: https://pro.activelifeprofessional.com/assessmentworkshopevents

  3. Oct 22

    #515 James Krieger - Is Body Fat % Testing Reliable Or Even Useful?

    James Krieger is one of the most trusted figures in the fitness industry and exercise-science research. James joins me for a deep dive into body-fat testing, DEXA, measurement error, bone density, weighted vests, physique competition prep, and how we talk about dieting around our kids. We discuss: • Whether there is actually a reliable way to measure body-fat percentage • When body-composition testing can be useful • Whether DEXA deserves its reputation as the “gold standard” • The difference between average measurement error and individual error • Why individual error matters when interpreting your own result • Whether repeated testing over time solves the problem • Why testing conditions and consistency matter • Practical problems with frequent body-fat testing • BIA devices and the assumptions behind them • Hydration and body-composition estimates • Whether knowing your exact body-fat percentage provides meaningful information • DEXA scans in the conversation around GLP-1s and muscle loss • Why changes in lean mass need context • DEXA and bone-density testing • James’ weighted-vest experiment with a physique competitor • What happened when the athlete wore additional weight throughout contest prep • The theory behind the “gravitostat” • Why results in rodents do not necessarily translate cleanly to humans • Who might potentially benefit from weighted-vest strategies • Food environment and behaviour • Environmental “nudges” that may make eating behaviours easier • James’ recent physique competition prep • Time-restricted eating during prep • How he discussed dieting and strength with his daughters • Avoiding the inheritance of harmful diet-culture messaging • Parenting, body image, and social media • And much more Follow James: @james.krieger CHAPTERS 01:07 The Reality of Body-Fat Testing 03:46 When Body-Fat Testing Matters 06:00 Estimating Body Fat by Eye 08:36 DEXA Versus Other Methods 11:56 Consistency and Testing Conditions 13:26 BIA Pitfalls Explained 15:11 Hydration and Measurement Assumptions 17:23 DEXA and GLP-1 Confusion 20:45 Putting Muscle Loss in Context 23:49 DEXA and Bone-Density Questions 25:55 The Weighted-Vest Experiment 26:40 Weighted-Vest Reality Check 28:48 Rodent Data and the Gravitostat 31:09 Eric Salazar N1 Results 32:16 Who Might Benefit? 35:34 Humans, Rodents, and Food Environment 39:15 Nudges and Environment Design 40:43 Time-Restricted Eating During Prep 43:07 Talking to His Daughters About Strength 46:35 Avoiding Diet-Culture Inheritance 48:51 Parenting and Social Media 51:17 Final Thoughts and Where to Find James SUPPORT THE SHOW • Subscribe and check out more episodes • Share the episode and tag @andrewcoatesfitness • Send this to someone obsessing over their latest body-fat percentage 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. Choose between: • Gym Upper/Lower • Home Upper/Lower • Full Body Get full access to me with prompt responses. Use code SEPTEMBER10 to save 10%. www.foreverstrength.ca/join-now/ Questions? 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 and enter ANDREW when asked how you heard about the app. 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 tell them Andrew sent you. L1 BIOMECHANICS AND ASSESSMENT COURSE Use code COATES: https://pro.activelifeprofessional.com/assessmentworkshopevents

  4. Oct 20

    #514 Luka Hocevar - The Return To Real

    Luka Hocevar returns to discuss what it takes to build a successful career in fitness as automation, AI, algorithms, and information become increasingly abundant. The opportunity, Luka argues, is not to become even more automated. It is to become more human. We discuss: • How fitness professionals can build and protect trust • Why influencer shortcuts eventually damage credibility • Why inefficiency can sometimes be valuable for creativity • Creating alignment and clarity around your goals and career • Why the right audience matters more than the largest audience • Why people increasingly crave real-world human connection • What Luka means by “the return to real” • Where DM automations go wrong • How automation can damage trust when it pretends to be personal • Why Luka thinks we need less dopamine and more oxytocin • Putting yourself in environments that create better outcomes • Why the rooms you enter can shape your standards • Learning directly from great people to accelerate your growth • Luka’s Information → Integration → Transformation framework • Why many people get permanently stuck collecting information • Small-group coaching and the value of implementation support • Why information itself is becoming harder to monetize • What people are actually willing to pay for now • Mentorship, accountability, feedback, context, and relationships • Why being physically present still matters • Building relationships that compound over years • And much more Follow Luka: @lukahocevar VIGOR GROUND FITNESS & BUSINESS SUMMIT Luka is hosting the Vigor Ground Fitness & Business Summit November 12–14 in Seattle. The Summit only happens every second year and brings together a world-class mix of emerging talent and hard-to-access industry veterans. Learn more: https://www.vigorgroundfitness.com/summit CHAPTERS 00:55 Curating Energy and Creativity 02:57 The Perfect Business and Perfect Life 05:28 Social Media and Trust Erosion 09:02 The Return to Real Connection 14:33 Automation vs. Human Support 16:51 Trust, Transparency, and Credibility 21:46 How Situations Shape Success 27:04 Why the Vigor Summit Matters 28:04 Small-Group Mastery Wins 28:57 The Power of Being There 29:37 Cookbook Skill Shortcuts 31:48 Mentors, Peers, and Higher Standards 34:11 Success Clues vs. Negativity 37:19 Beyond Information Products 38:53 Why Support Drives Follow-Through 45:19 Escaping the Information Loop 47:45 Change Your Environment Fast 50:29 Vigor Summit Lineup Highlights 52:15 Why This Summit Is Different 53:28 Relationships That Compound 54:19 Final Thoughts and Wrap-Up SUPPORT THE SHOW • Subscribe and check out more episodes • Share the episode and tag @andrewcoatesfitness • Send this to a coach trying to build a career in the age of AI 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. Choose between: • Gym Upper/Lower • Home Upper/Lower • Full Body Get full access to me with prompt responses. Use code SEPTEMBER10 to save 10%. www.foreverstrength.ca/join-now/ Questions? 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 and enter ANDREW when asked how you heard about the app. 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 tell them Andrew sent you. L1 BIOMECHANICS AND ASSESSMENT COURSE Use code COATES: https://pro.activelifeprofessional.com/assessmentworkshopevents

  5. Oct 15

    #513 Steven Sahyoun - Injury Rehab Through Training

    Steven Sahyoun coaches performance and rehabilitation, helping people move from injury back toward the demands of training and sport. Steven joins me to discuss why rehab should look more like training, how to appropriately load injured tissue, and why simply becoming pain-free does not necessarily mean someone is ready to perform. We discuss: • What Steven means when he says “tendons need load, not needles” • Why passive treatments alone rarely rebuild physical capacity • Peptides, needling, and the temptation to search for shortcuts • Why rehab is still training • Why aggressively pushing knees over toes may not be the best starting point for an irritated knee • Adjusting exercises around symptoms instead of forcing one movement philosophy • How Steven thinks about constraints in coaching • Isometrics and where they may fit into rehabilitation • Why pain relief does not necessarily equal readiness • The difference between low-stimulus rehab and higher-performance demands • How to progressively rebuild the qualities required for sport • Late-stage rehabilitation • Return-to-sport decision making • Steven’s “hardware versus software” analogy • How rehab changes in-season versus off-season • The mental challenge of Steven’s own Achilles tear • Training around an injury instead of stopping everything • Why knowing an injury is likely to improve can be psychologically reassuring • Lifestyle factors and persistent pain • What happens when pain or injury becomes part of someone’s identity • Coaching through curiosity rather than simply telling people what to do • And much more Follow Steven: @coach_steven_sahyoun CHAPTERS 00:16 Meet Steven Sahyoun 01:19 Tendons Need Load 01:30 Needles and Peptides 05:28 Rehab Is Training 07:38 The Knees-Over-Toes Debate 11:01 Constraints and Movement 14:14 The Isometrics Controversy 23:08 Pain-Free Doesn’t Mean Ready 27:24 Low Stimulus vs. High Stimulus 30:20 Building Toward Sport Demands 33:53 Return-to-Sport Constraints 35:15 The Hardware vs. Software Analogy 37:21 In-Season vs. Off-Season Training 39:29 Achilles Rehab and Mindset 42:32 Training Around an Injury 44:00 Your Injury Will Improve 49:19 Lifestyle and Chronic Pain 51:27 When Injury Becomes Your Identity 59:38 Coaching Through Curiosity 01:00:24 Final Thoughts and Where to Find Steven SUPPORT THE SHOW • Subscribe and check out more episodes • Share the episode and tag @andrewcoatesfitness • Send this to someone working their way back from an injury 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. Choose between: • Gym Upper/Lower • Home Upper/Lower • Full Body Get full access to me with prompt responses. Use code SEPTEMBER10 to save 10%. www.foreverstrength.ca/join-now/ Questions? 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 and enter ANDREW when asked how you heard about the app. 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 tell them Andrew sent you. L1 BIOMECHANICS AND ASSESSMENT COURSE Use code COATES: https://pro.activelifeprofessional.com/assessmentworkshopevents

  6. Oct 13

    #512 Stuart McMillan - Sprinting and Skipping: The Need For Speed

    Stuart McMillan is one of the world’s most respected and decorated sprint coaches.He joins me to share his expertise on speed, sprinting, skipping, movement quality, youth development, coaching, and the balance between complexity and simplicity.We discuss:• Why adults tend to stop moving fast and powerfully• Why speed and intensity variability may matter as we age• Whether everyone actually needs to sprint• How to move fast in ways appropriate for your ability• Why movement variability matters• Why Stuart believes more adults should skip• Hip extension and the fundamentals behind skipping• How to progressively introduce skipping• How beginners can start sprint training• Managing sprint-related injury risk• Why consistency and gradual exposure matter• Coordination as a limiting factor• Why adults need to stop worrying about how movement looks to other people• Sprinting and speed development for young athletes• Why youth training should emphasize coordination and skill• Strength versus skill when thinking about injury risk• Why movement quality deserves more attention• Stuart’s six-part framework for assessing movement quality• Whether movement is effective, efficient, stable, adaptable, authentic, and aesthetic• Balancing art and science in coaching• How Stuart thinks about systems• Complexity versus simplicity• Why good coaching often becomes simpler with experience• “Safe to fail” experiments in coaching• Why mastery often involves subtraction• And much moreFollow Stuart:@fingermashCHAPTERS00:16 Why Adults Stop Sprinting02:10 Intensity Variability and Aging04:45 It’s Never Too Late to Train Speed05:45 Move Fast Your Way07:22 Why Stuart Loves Skipping08:48 Hip Extension Fundamentals12:08 Progressive Skipping Practice15:07 Beginner Sprint Progression18:40 Injury Risk and Consistency20:30 Coordination as a Skill Barrier21:51 Stop Caring How It Looks22:19 Coaching Kids to Move Fast25:07 Youth Coordination Over Strength26:26 Strength vs. Skill and Injuries27:50 Coordination Over Capacity29:49 Defining Movement Quality33:37 The Six-Word Movement Framework35:33 Authentic and Aesthetic Movement39:37 Balancing Art and Science42:33 Systems Thinking Basics48:18 Safe-to-Fail Coaching49:36 Simplicity After Complexity52:28 Mastery Through Subtraction55:18 Final Thoughts and Where to Follow StuartSUPPORT THE SHOW• Subscribe and check out more episodes• Share the episode and tag @andrewcoatesfitness• Send this to someone who hasn’t moved fast in yearsFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESANDREW COATES’ 13-WEEK ONLINE GROUP STRENGTH PROGRAMSJoin my Men’s or Women’s 13-Week Online Group Strength Programs.Choose between:• Gym Upper/Lower• Home Upper/Lower• Full BodyGet full access to me with prompt responses.Use code SEPTEMBER10 to save 10%.www.foreverstrength.ca/join-now/Questions?https://www.instagram.com/andrewcoatesfitness/?hl=enI would love to coach you.RP STRENGTH APPUse code COATESRP:https://www.rpstrength.com/coatesJUST BITE ME MEALSUse code ANDREWCOATESFITNESS for 10% off:https://justbitememeals.comMACROSFIRST — FREE PREMIUM TRIALDownload MacrosFirst and enter ANDREW when asked how you heard about the app.KNKG BAGS — 15% OFFhttps://www.knkg.com/Andrew59676VERSA GRIPPShttps://www.versagripps.com/andrewcoatesTRAINHEROIC — 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

  7. Oct 8

    #511 Pete Dupuis - So You Want To Be A Fitness Professional

    Pete Dupuis is an icon of gym ownership, business development, and mentorship within the fitness industry. Pete returns to share what aspiring coaches should understand before turning their passion for fitness into a career—and how the industry has changed over the last two decades. We discuss: • Advice for fitness enthusiasts considering a career in the industry • Realistic expectations of what working in fitness actually looks like • The skills and behaviours that improve your chances of long-term success • Different career paths available within the fitness industry • Pete’s story of “running away from reality” when he co-founded Cressey Sports Performance • Why internships and real-world experience matter • The value of spending time in a commercial gym environment • Building a career beyond simply training clients forever • How fitness professionals used to build authority online • How social media and algorithms changed that process • Why having a smaller number of true fans may matter more than chasing reach • The loss of long-form fitness writing • Why platforms like Substack may be bringing it back • What has happened in the gym industry since COVID • The rise of smaller, specialized gyms • What consumers increasingly want from their gym experience • Why community is such a powerful competitive advantage • How gym operators can create career opportunities for coaches • Building a trainer lifestyle you can sustain for decades • AI, apps, and the future of fitness coaching • Why quiet competence eventually gets noticed • And much more Follow Pete: @pete_dupuis CHAPTERS 01:05 The Reality of a Fitness Career 02:17 From Corporate Life to CSP 07:31 Niche, Reputation, and Word of Mouth 11:57 Education and Internships 16:20 The Value of Commercial Gyms 22:55 Building a Long-Term Career 26:55 Building Authority Online 27:57 Social Media Then vs. Now 28:50 Algorithms and True Fans 30:25 The Lost Era of Fitness Writing 32:55 Long-Form Content and Substack 33:37 The Post-COVID Gym Boom 34:17 Scaling the Micro-Gym Model 38:46 Career Paths With Great Operators 40:10 Why Community Drives Great Gyms 45:26 Building a Sustainable Trainer Lifestyle 49:47 Why Quiet Competence Gets Recognized 54:01 Final Thoughts and Where to Find Pete SUPPORT THE SHOW • Subscribe and check out more episodes • Share the episode and tag @andrewcoatesfitness • Send this to someone considering a career in fitness 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. Choose between: • Gym Upper/Lower • Home Upper/Lower • Full Body Get full access to me with prompt responses. Use code SEPTEMBER10 to save 10%. www.foreverstrength.ca/join-now/ Questions? 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 and enter ANDREW when asked how you heard about the app. 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 tell them Andrew sent you. L1 BIOMECHANICS AND ASSESSMENT COURSE Use code COATES: https://pro.activelifeprofessional.com/assessmentworkshopevents

  8. Oct 5

    #510 Jordan Lips - A Passion for Fibre

    Jordan Lips is passionate about fibre - perhaps more than anyone else I’ve met - and maybe you should be too. Jordan joins me for a deep dive into fibre, gut health, food variety, beans, lentils, supplements, misinformation, and practical ways to increase your intake without making yourself miserable. We discuss: • How much fibre someone actually needs • Why fibre intake is about more than hitting one number • Whether you can gradually “train your gut” to tolerate more fibre • Why increasing fibre too quickly can cause problems • The different types of fibre and why variety matters • Whole-food fibre versus supplements and fortified foods • The major health benefits associated with fibre-rich diets • Misleading anti-fibre messaging, including claims from the carnivore community • Gas, bloating, FODMAPs, and when fibre needs more nuance • What “Fibremaxxing” is and whether it is actually a problem • Practical strategies for increasing fibre • Easy ways to increase food variety • Why Jordan is such a passionate advocate for beans and lentils • Why legumes deserve a better reputation • Canned versus dried beans • Batch cooking and freezing legumes • How to gradually ramp up fibre intake • Whether tracking fibre is useful • Why it is spelled “fibre” in some countries and “fiber” in others • HYROX, gastrointestinal distress, and perhaps more discussion of diarrhea than anyone expected • And much more Follow Jordan: @jordanlipsfitness CHAPTERS 01:27 How Much Fibre Do You Need? 02:40 Building Fibre Tolerance 04:35 Fibre Types and Variety 07:13 Supplements and Fortified Foods 10:26 The Big Benefits of Fibre 13:46 Fibre Myths Debunked 15:54 Gas, Bloating, and FODMAPs 21:54 The Fibremaxxing Rant 25:31 Practical Fibre Strategies 28:23 Andrew’s Favourite Fibre Hacks 29:34 Easy Ways to Add Variety 30:12 The Legume Redemption Arc 31:13 Salad Mix Safety 31:33 The HYROX Diarrhea Debate 36:00 Why Beans Work 42:18 Canned vs. Dried Beans 45:56 Batch Cooking and Freezing 50:08 How to Ramp Up Fibre 50:59 Tracking Fibre Intelligently 54:57 Final Thoughts and Where to Find Jordan SUPPORT THE SHOW • Subscribe and check out more episodes • Share the episode and tag @andrewcoatesfitness • Send this to someone who desperately needs to eat a bean 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. Choose between: • Gym Upper/Lower • Home Upper/Lower • Full Body Get full access to me with prompt responses. Use code SEPTEMBER10 to save 10%. www.foreverstrength.ca/join-now/ Questions? 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 and enter ANDREW when asked how you heard about the app. 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 tell them Andrew sent you. L1 BIOMECHANICS AND ASSESSMENT COURSE Use code COATES: https://pro.activelifeprofessional.com/assessmentworkshopevents

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4.9
out of 5
67 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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