Lift Free And Diet Hard with Andrew Coates

Andrew Coates

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

  1. 1d ago

    #477 Stuart Locke - Being Hard to Kill, Being Easy to Coach

    Stu Locke is a renowned powerlifting coach and joins me to share his experience with: Surviving a recent near-death health scare The dumbest and most effective strategies Stu has tried to intentionally gain weight Why he believes most people are focused on the wrong stuff in their training Why he believes in “aggressive and violent intent toward whatever goal you want to accomplish” The kind of mental stuff that gets in people’s heads and in their own way that interferes with results Managing neuroticism as a coach and as a client How to self-soothe in a training session when you’re stressing out Why it’s better to let people know who you are “in front of the paywall” instead of “behind the paywall” And much more Instagram: @stu_kodiakbarbell CHAPTERS 00:16 Near Death Surgery Story 01:18 Genetic Trigger Explained 02:40 ICU Crisis and Recovery 05:41 Muscle Mass: Double-Edged Sword 06:44 Dumb Bulking Mistakes 08:09 Vertical Diet and PED Bulk 11:49 Smart Lean Gains Plan 16:12 Stop Majoring in Minors 18:19 Real Fatigue vs Hard Training 22:31 Aggressive Goal Mindset 27:03 Subscribe and Reset 27:23 Shut Up and Get Coached 27:47 Anxiety vs Neuroticism 29:57 Rebuilding Self Image 31:27 The Play-It-Out Method 33:19 Coach Buy-In 34:43 Self-Soothe Training 37:50 Crash Outs and Childhood 40:05 Front of Paywall Authenticity 44:26 Curated Image Exposed 46:31 Avoid Being an NPC 48:30 Hobbies and Clients 50:24 Sports and Outsourcing Joy 52:58 Wrap Up and Where To Follow SUPPORT THE SHOW If this episode helped you think differently about coaching, mindset, or performance, 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, lifter, or someone who gets stuck in their own head 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

    54 min

  2. 3d ago

    #476 Dr Mike T. Nelson - Stop Doing Zone 2 and Start Doing Zone 3 Cardio

    Dr Mike T. Nelson returns to set the fitness industry ablaze with the claim that Zone 2 cardio is overrated and not particularly effective for most people. Mike goes into detail on: Why he feels Zone 3 cardio is substantially more effective and efficient than Zone 2 What the evidence and research says about Zone 2 and Zone 3 The cardiovascular adaptations actually happening in Zone 2 and Zone 3 What Zone 3 cardio should look and feel like Mike’s 6-minute Zone 3 training protocol Why step count is still important Should most lifters worry about the interference effect Mike’s thoughts on The Enhanced Games Does high-dose creatine help when sleep deprived And much more Instagram: @drmiketnelson CHAPTERS 00:50 Why Skip Zone 2 02:42 Zone 3 For Lifters 05:01 General Population Reality 06:42 Elite Athlete Context 12:02 Is Zone 2 Still Useful 15:18 Walking, Steps, and Longevity 23:30 Zone 3 Talk Test 26:56 The 6-Minute Protocol 27:52 VO2 Max Interval Planning 29:15 Pacing and RPE 32:37 Interference Effect Basics 35:46 Women and Cardio Myths 41:25 Intensity vs Adaptations 44:35 The Enhanced Games Debate 53:27 Creatine for Sleep Loss SUPPORT THE SHOW If this episode helped you better understand cardio, conditioning, or performance, 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 thinks cardio has to mean long, slow sessions 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

    59 min

  3. Jun 4

    #475 Dr Andy Fata-Chan - How To Not Let Other People (Or Yourself) Hold You Back From Your Dreams

    Dr Andy Fata-Chan is a Doctor of Physical Therapy. Andy joins me to share mindset and wisdom gleaned from his journey from an underachieving and unfocused student to an in-demand mentor dominating the fitness industry, including: What “I need to dream bigger” means for Andy and for everyone Is it easier to play small in life Why changing can become a threat to the people in your life Why people don’t truly know the real you, they just know the version they need you to be Why drinking less made career accomplishment better Why the average person would rather try to slow your progress under the guise of “fixing your life” than look inward and address their own problems and failures Why Andy feels you may need to experience burnout early in your process Understanding that success requires tradeoffs What “The world can’t give you something that you haven’t given yourself” means to Andy Why people trap themselves within the familiar And a mountain of more insight into thriving in career and life Instagram: @dr.andyfatachan CHAPTERS 01:27 Dream Bigger Mindset 03:30 Be, Do, Have Change 04:50 Identity and Habits 05:19 Rethinking Drinking 09:14 Others React To Change 11:40 Tall Poppy Syndrome 14:25 Friendships and Boundaries 17:01 Escape Velocity Success 21:18 Work Life Balance Myth 26:23 Career Seasons Framework 30:15 Alter Ego Switch 31:35 Internal Validation 34:27 Separation of Tasks 35:46 Overcoaching Trap 39:48 Health Over Performance 42:24 Coach the Person 44:30 Purposeful Suffering 46:47 Emotional Home Concept 52:05 Act Today Systems 54:10 Scaling the Practice SUPPORT THE SHOW If this episode helped you think bigger, challenge your limitations, or navigate personal growth, 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 needs encouragement to pursue a bigger vision for their life 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

    57 min

  4. Jun 2

    #474 Dr Mike Banna - Why Are Fitness Influencers Scared of GLP-1 Drugs

    Dr Mike Banna is a physician in the UK health care system and passionate health educator. Mike guests to share his experience with: What’s going on with “pro” and “anti” GLP-1 medication people and tribes Why fitness influencer fat loss drug opposition is rooted in fear and scarcity How concern for alleged celebrity GLP-1 medication use tipped over into body shaming Why coaching has never been more important with the proliferation of GLP-1 medication use Why overprescription of these drugs and poor “wraparound care” can lead to malnutrition What are social determinants of health Where discussion of social determinants of health has turned into disempowering messaging How understanding social determinants of health and advocating for system change can coexist with an individual taking personal responsibility for their own health outcome Why it’s essential to not just wait for the system to change Why more doctors are becoming social media influencers and what positives they are creating Do evidence-based doctors and PhDs have a responsibility to build online platforms to educate people An explanation of Mike’s viral video (that Snoop Dogg shared) where a dumbbell rack crashes on top of him Plus much more Instagram: @drmikethe2nd CHAPTERS 01:03 GLP-1 Nuance 03:37 Wraparound Care Basics 06:11 Why People Use GLP-1s 08:50 Sponsor Break – MacrosFirst 09:54 Who Is Responsible 13:33 Diet Culture and Stigma 16:48 Gym Anxiety Story 20:15 Regain and Chronic Care 23:49 Anti GLP-1 Rhetoric 32:03 Social Determinants Explained 38:03 Doctors as Influencers 40:24 Scope of Practice Online 42:01 Sponsorships and Pharma Influence 43:36 Authority Outside Your Lane 53:13 Holding Experts Accountable 55:02 Communicating Uncertainty Well 58:56 Podcast Guests and False Authority 01:01:41 Nordic Curl Rack Fail 01:05:07 Viral Aftermath and Lessons 01:07:39 Wrap-Up and Where To Follow SUPPORT THE SHOW If this episode helped you better understand GLP-1 medications, health communication, or the modern landscape of online health education, 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 interested in health care, coaching, or evidence-based fitness 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

    1h 9m

  5. May 28

    #473 Dr Dwayne Jackson - Reclassifying PCOS to PMOS, What This Means

    Dr Dwayne Jackson returns to break down the implications of the reclassification of PCOS to PMOS (Polyendocrine Metabolic Ovarian Syndrome).Including:What the reclassification meansWhy it’s important and helpful for outcomesHow it affects careDo GLP-1 medications help in PMOSDwayne also explains:The newest updates about the triple agonist Retatrutide research and what this meansReconciling anecdotal claims against varying degrees of — and sometimes limited — research on peptidesThe potential risks of using “grey market” peptidesWhat the changes in US peptide regulatory policy mean for drug development and accessThoughts on the proliferation of influencers marketing peptidesSome thoughts on the bio-psycho-social modelAnd much moreInstagram: @drdnjacksonCHAPTERS01:10 PCOS Renamed to PMOS02:35 Why the Old Name Failed05:23 Causes and Genetics07:55 Lifestyle and Symptoms10:14 Sponsor Break – Just Bite Me Meals11:21 Identity and Reframing13:22 Clinical Care and Advocacy15:51 Action Steps: Diet and Training20:57 GLP-1s and PMOS22:50 Retatrutide Update26:54 Peptides: Evidence vs Hype30:07 Neuropeptide Y Cautionary Tale32:45 Navigating Risk and Incentives36:44 Sponsor Break – TrainHeroic38:24 Peptide Regulation and Politics41:34 Longevity Pyramid Explained46:27 The Biopsychosocial PMOS Framework48:00 Wrap Up and Where To Find DwayneSUPPORT THE SHOWIf this episode helped you better understand PMOS, GLP-1 medications, peptides, or evolving metabolic health science, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me and I’ll respond)Sending it to someone interested in hormones, metabolism, or evidence-based health careFOLLOW ANDREW COATESInstagram: @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 select ANDREWKNKG Bags (15% off)https://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 let them know Andrew sent you

    49 min

  6. May 25

    #472 Dr Eric Helms - Do You Need To Train To Failure, Do You Need More Than 1 Set, Do You Need More Than 6 Reps To Build Muscle?

    Dr. Eric Helms returns to add important nuance to the extreme and absolute claims we see on social media about building muscle. Have you ever heard the following claims: “Only the last 5 reps count, everything else is junk volume” “You need to train to failure to build muscle” “There’s no benefit to more than 1 hard set for hypertrophy” “You never need to train more than 4–6 reps for hypertrophy” “People can’t accurately assess their proximity to failure at higher rep ranges” Eric tackles these and more hypertrophy claims and concepts with research and provides: Where they may hold technical truth Where they’re misleading Where they’re lacking critical context or nuance Where they don’t work for every population Plus Eric explains why you might not be in calorie maintenance even though the scale stays constant while you gain muscle and lose fat, and how much of a calorie surplus do we really need to efficiently build muscle. Eric brings practical reality to the divisive social media hypertrophy playground. This is essential listening for anyone trying to build muscle, coaches people who want to build muscle, or feels confused about conflicting claims online. Instagram: @helms3dmj CHAPTERS 00:30 Failure Training Basics 03:44 Hypertrophy Evidence 05:52 Strength Versus Failure 07:01 Real World Failure Limits 10:13 Defining True Failure 11:30 Adapting To Hard Work 14:55 Volume Intensity Debate 16:51 Silos And Survivorship 25:50 Bodybuilding Volume Reality 32:05 Diminishing Returns Explained 38:44 Practical Constraints and Planning 40:40 Linear Vs Diminishing Curves 42:58 Volume vs Failure Tradeoffs 46:42 Do Last Reps Count 48:06 Beginners vs Advanced Needs 52:36 High Volume High RIR Methods 56:56 RIR Accuracy At High Reps 01:03:01 Why Heavy Reps All Count 01:07:20 Practical Rep Range Choices 01:08:58 Calorie Surplus For Growth 01:11:10 Surplus Data: Beginners vs Trained 01:21:38 How Big Should A Surplus Be 01:24:09 Wrap Up and Resources SUPPORT THE SHOW If this episode helped you make sense of hypertrophy science, training volume, or muscle building myths, 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, lifter, or someone overwhelmed by 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% 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

    1h 26m

  7. May 21

    #471 Dr Meghan Sak-Ocbina - Things Your Physical Therapist Wishes You Knew

    Dr Meghan Sak-Ocbina is a Doctor of Physical Therapy and Strength Coach and joins the show to share her expertise on: All the things your physical therapist wishes you knew The issues within the system that make their role more difficult The challenge between the cost of education and compensation in physical therapy Their desire to give you the best care conflicting with the insurance model Why burnout in physical therapy is a potential problem What Meghan means by: “The problem with most rehab, it never makes it into training. We treat rehab and training like they’re separate lanes, when they’re meant to do the same thing — drive adaptation.” Why most people have at least one, if not a few, potential joint issues, and why this is normal and not necessarily a problem Meghan’s response when a client was told by another clinician: “Because she doesn’t do sports, she doesn’t need to train power.” What Meghan means by: “Your injury isn’t from what you’re doing, it’s from what you’re not doing.” And much more Instagram: @dr.megsi.dpt CHAPTERS 00:39 Insurance and Volume 02:34 Cash Based PT 05:34 Strength Coaching Edge 08:32 PT Training Gaps 11:33 Rehab and the Training Spectrum 13:34 Pain and the Nervous System 18:54 Patient Expectations 21:04 Imaging and Surgery Myths 23:44 Form Fear and Adaptation 24:36 Outfunctioning Structure 26:19 Imaging Fear and Nocebo 27:46 Living With Wear and Tear 30:22 Insurance Model Limits PT 32:32 Burnout, Debt, and Paperwork 35:55 Cash Based and Online Paths 37:54 Choosing a PT Like Choosing a Haircut 44:07 Rehab Meets Real Training 47:27 Power Training For Everyone 50:06 Aging, Capacity, and Injury Risk 51:46 Where To Find Meghan SUPPORT THE SHOW If this episode helped you better understand rehab, physical therapy, or injury management, 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 dealing with pain, rehab, or training frustrations 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

    53 min

  8. May 19

    #470 Martin MacDonald - Why Aggressive Dieting Works Better Than Slow Dieting

    Martin MacDonald is one of my longest sought after guests and we finally got to sit down and record a podcast. And it’s worth the wait. You’ve heard the narratives about: Faster weight loss causes greater weight regain later Slower fat loss leads to better long term success Faster weight loss contributes to eating disorders Faster weight loss causes metabolic damage More aggressive dieting automatically causes greater muscle loss Deeper calorie deficits cause more hunger Well, what if we told you none of this is true and that there’s 50 years of research and evidence to support aggressive dieting as a superior approach for most people. Martin breaks down this evidence in a thorough masterclass on aggressive dieting. This includes: The research and practice debunking all of the above long standing beliefs Parameters on the appropriate rate of and approach to aggressive dieting The advantages of taking a structured aggressive approach to dieting for fat loss How an aggressive dieting approach can blunt hunger Why shorter more aggressive periods of dieting can lead to better outcomes for most people The handful of categories of people aggressive dieting isn’t suitable for Nuanced thoughts comparing GLP-1 medications to aggressive dieting What Martin means by granting “Unconditional permission to eat” Changing beliefs with evidence across Martin’s career Does anything change here with menopausal/peri-menopausal women The importance of resistance training with aggressive dieting And much more Instagram: @martinnutrition Martin MacDonald Links: Main link for discounts on the AD Blueprint & MNU enrolments: www.Martin-MacDonald.com/Guest Not Another Nutrition Podcast: https://open.spotify.com/show/6AuKu9CqtsQ4tU8CFrceKr CHAPTERS 01:27 Are Big Deficits Bad 05:17 Defining Aggressive Dieting 08:38 Muscle Loss and GLP-1s 12:25 Calculator and Muscle Protection 22:52 Why Aggressive Dieting Works 25:40 Hunger Utopia Explained 37:03 Weight Regain Myth Busted 46:34 Why Fast Wins Stick 48:15 MATADOR Diet Breaks 53:00 Disinhibition and Dieting 54:58 Refeeds and Multi Phase Plan 01:00:50 Positive Weight Regain 01:05:50 Unconditional Permission 01:13:49 Eating Disorder Boundaries 01:17:12 Restriction Mindset Matters 01:22:47 Beliefs Versus Evidence 01:25:26 Binge Eating Insights 01:26:36 GLP-1s and Binge Eating 01:29:49 Metabolic Damage Myth 01:31:34 Yo-Yo Dieting Explained 01:39:44 Who Should Avoid It 01:41:20 Athletes and Bodybuilders 01:50:38 Menopause and Bone Health 01:56:20 Hormones Misinformation 02:03:22 Where to Find Martin SUPPORT THE SHOW If this episode changed how you think about dieting, fat loss, or hunger, 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 struggling with fat loss or dieting confusion 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

    2h 9m
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4.9
out of 5
63 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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