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. 3D AGO

    #457 Cody McBroom - Will A.I. Save You?/How To Save Yourself

    Cody McBroom is a sports nutritionist, personal trainer, and founder of Tailored Coaching Method. Cody joins me to share his thoughts on: Will AI like ChatGPT help people get healthier, stronger, lose weight, or is it just another way for people to consume info without acting on it How will AI integration in fitness apps help end users How creating your environment helps Why “pre-deciding” is powerful Having grown up overweight, how did Cody change to keep the weight off How “borrowing confidence” works Why keeping promises to ourselves matters How your narratives can help or hurt you The biggest mistakes people make when tracking their food And much more Instagram: @codymcbroom CHAPTERS 01:25 AI In Coaching 03:30 Info Versus Action 07:49 AI In Fitness Apps 09:23 Accountability Limits 11:06 Robots Shape Habits 16:17 Guardrails And Identity 20:45 Cody Weight Loss Story 24:28 Stats And Empowerment 27:26 Reframing Failure 27:58 Words Shape Mindset 28:53 Alter Ego Confidence 32:22 Fear of Failure Success 34:31 Discipline as Skill 39:01 Journaling Affirmations 41:08 Narratives Identity Coaching 45:38 Tracking Mistakes Fixes 49:03 Accountability No Judgment SUPPORT THE SHOW If this episode made you reflect on your habits, identity, or use of tools like AI, 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 trying to change their habits 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. 5D AGO

    #456 Jon Heck - Masterclass: Fat Loss Nutrition

    Jon Heck is a sought after strength and nutrition coach who’d previously worked for 9 years in Division 1 and NFL strength and conditioning. Jon joins me with lessons and expertise in: How to structure fat loss phases Working with people seeking to lose substantial body fat Why Jon always starts with strength training and step counts with fat loss Can you hold the simultaneous goals of high performance and fat loss Why Jon believes “Almost everyone should go through a true hard fat loss diet once in their life” and what it teaches you Why should you get really lean before trying to put on a lot of muscle How to approach people who are deconditioned and present as “skinny fat” How to reverse diet and why it helps post fat loss phase Thoughts on incorporating GLP-1 agonist drugs for fat loss Is someone better off using GLP-1 agonist drugs for significant fat loss even if they haven’t begun to strength train Jon’s experience gaining 55 pounds of mass in 18 weeks And much more Instagram: @what_the_heck71 CHAPTERS 01:12 Leaving Football Behind 03:35 Fat Loss Basics 06:48 Big Weight Loss Clients 10:58 Tracking App Break 12:02 Performance While Cutting 16:30 When Athletes Should Cut 20:25 In Season Weight Loss 22:46 Stress Eating Archetypes 23:37 Fueling Without Fat Gain 26:14 Hard Diet Lessons 31:51 Lean Before Gaining 35:39 Why Cut Before Bulking 36:03 Reverse Diet Basics 39:34 Avoiding Post Diet Rebound 41:26 Reverse Diet Nuance 43:36 Skinny Fat Strategy 47:36 Training Drives Results 48:28 GLP1 Drugs Done Right 54:26 Who Needs Muscle Focus 56:53 Meal Prep Sponsor Break 57:58 8000 Calorie Bulk 01:02:04 Feeling Heavy vs Lean 01:04:08 Strength Sports Bodyfat 01:06:43 Athlete Specific Targets 01:08:53 Where to Follow Jon SUPPORT THE SHOW If this episode helped you better understand fat loss, 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 working toward fat loss 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 11m

  3. MAR 26

    #455 Jason Brown - The Pressure To Be Successful In A Fitness Career

    Jason Brown returns in a unique episode where he opens up about some of the behind the scenes pressure and challenge of being a fitness professional including: His struggles with being pulled in multiple directions between coaching and educating Why he shut down his programming course after a successful launch Getting clear on what lights him up vs what doesn’t fulfill him and causes stress Alignment in your professional pursuits How stress played a role in some health issues The pressure to be successful in education and social media Thoughts on the growing negativity of social media Jason and I engage in a lot of dialogue about our shared challenges, experience, pressures, and narratives about careers in fitness. Instagram: @jasonbrowncoaching CHAPTERS 01:18 Career Identity Crisis 03:42 Who Are You Serving 06:41 Health Wake Up Call 07:40 Andrew Shares His Story 11:42 People Pleasing And Doubt 14:28 What Actually Lights Me Up 18:30 Launch Stress And Bandwidth 24:08 Cardiac Issues Explained 30:00 Making A Hard Pivot 31:59 Pure Intentions Win 33:54 When Growth Stalls 35:57 Status Chasing Reality Check 41:40 Viral Influencer Fraud 43:38 Why He Won’t Play Dirty 45:39 Social Media Course Lessons 49:31 How Algorithms Changed 54:26 Building What Matters 58:32 Final Wrap Up SUPPORT THE SHOW If this episode resonated with you as a coach, creator, or business owner, 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 navigating pressure in their career 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

  4. MAR 24

    #454 Cillian O’Connor - Does Your Training Split Matter, The Problem With Optimization, and Survivorship Bias In Fitness

    Cillian O’Connor is a strength coach with a masters of strength and conditioning who joins me to share his skill and philosophy about: Does your training split really matter Why trying to over optimize training programs and lifestyle usually leads to failure Why starting with an extreme approach may be an intentional or subconscious way to prove someone isn’t the type of person who can be fit and healthy Why hitting rock bottom is an unreliable way to change Why taking lessons from elite bodybuilders may lead you astray Survivorship bias in fitness The value of being around the right people and in the right training environment The training variables that matter most for results Musings on online vs in-person training How people will interact with AI based vs human coaching And much more IG: @cilloconnor CHAPTERS 01:32 Programs Need Repeatability 03:28 Self Efficacy And Identity 04:57 Why People Self Sabotage 07:33 Quick Fixes And Messaging 11:57 Change Windows And Privilege 14:38 Avoiding Rock Bottom 15:55 Kids Sports And Foundations 19:03 Irish Sports And Rugby 21:53 Internet Optimization Trap 26:13 Bodybuilding Ideologies 28:56 Survivorship Bias Lesson 31:20 What Actually Matters 32:38 Survivorship Bias Lessons 33:22 Training Frail Older Adults 34:07 Do Training Splits Matter 38:37 Less Is More Training 42:15 Full Body Done Right 46:34 Focus Beats More Volume 47:31 Train With Stronger People 50:03 Accountability Is The Edge 53:43 AI And Coaching Future 01:00:43 Online Coaching Trust Issues SUPPORT THE SHOW If this episode helped you simplify your approach to training or rethink optimization, 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 overwhelmed by fitness 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 7m

  5. MAR 19

    #453 Dr Tommy Wood - How to Reduce the Risk of Cognitive Decline and Dementia

    Dr Tommy Wood is a leading authority on neurodegenerative disease, cognitive health and decline, and related lifestyle interventions. Tommy has a medical degree from the University of Oxford, and a PhD in physiology and neuroscience. I believe every guest and episode are excellent, but this episode and topic are off the charts for importance and valuable information. Everyone should care about their long term cognitive health and independence, and that of your loved ones. Tommy shares his expertise about: How we can decrease the long term risks of dementia What’s within and what’s beyond your control Why our idea of retirement may be a terrible idea Is there a better way to retire What is “headroom” and why does it matter for long term cognitive health How important is physical activity for reducing risk of cognitive decline and does the type or intensity matter Does bodyweight matter for long term neurodegenerative decline risk What metabolic health factors and lifestyle diseases contribute to dementia risk Is there a sweet spot for overall energy consumption and cognitive health What role can nutrition play in cognitive health Are video games beneficial in cognitive decline prevention How dancing may be potent for prevention And a ton more IG: @drtommywood CHAPTERS 01:15 Video Games And Brain Health 04:15 Cognitive Headroom Explained 07:57 Gaming Context Matters 09:59 Cognitive Reserve And Education 12:24 Learning Beyond School 15:19 Three S Brain Model 20:17 Uncontrollable Risk Factors 22:54 Genetics And APOE4 27:08 Family History And Lifestyle 28:23 Exercise Type And Intensity 29:03 Movement Minimums 29:46 Walking Grows Hippocampus 30:41 HIIT And Lactate 32:37 Lifting For White Matter 33:40 Dancing And Open Skills 36:18 Falls Illness And Decline 39:43 Retirement Brain Risk 45:04 Weight And Metabolic Health 46:35 GLP1s And Dementia 49:22 Key Brain Nutrients 52:17 Wrap Up And Book Plug SUPPORT THE SHOW If this episode helped you think differently about long-term brain health, 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 you care about 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

    55 min

  6. MAR 17

    #452 Elizabeth Davies - Training For Your Old Lady Body

    Elizabeth Davies is the author of Training For Your Old Lady Body and famous for the quote: “Training for my summer body? F**k no. I’m training for my old lady body. Dense bones, strong muscles, a healthy heart, good balance, functional independence.” Elizabeth joins me to share her thoughts and experience about: What is SkinnyTok and why it’s dangerous The cycles of body image standards and why chasing them can create problems Is Kim Kardashian a good role model for body image Why building a bank of bone health early matters, and why chasing skinny at a young age compromises this Her frustration with the marketing messaging about getting in shape for summer Why she’s focused on taking care of her body for now and later Where being focused on training for aesthetics can go wrong “Why is there so much focus on helping women avoid looking old as we age and so little focus on helping us avoid feeling old” And much more IG: @thiswomanlifts CHAPTERS 00:56 What Is Skinny Talk 02:27 Debulking And Gym Myths 05:11 Beauty Standards Shift 08:43 Why Skinny Talk Harms 10:50 Who Gets Triggered 12:49 Artifacts Of Diet Culture 15:40 Old Lady Body Quote 16:15 From Lawyer To Trainer 17:02 Summer Body Panic 19:55 Plagiarism And Sharing 23:19 Looking Good Vs Longevity 25:13 Confidence Through Care 25:47 Aesthetic Goals Debate 27:16 Realistic Expectations 29:03 Long Game Fitness 29:52 MacrosFirst Ad 30:56 Harmful Beauty Tactics 33:41 Training For Later Life 34:40 Cardio And Weights 36:53 Avoid Feeling Old 38:34 Aging Anxiety And Control 42:36 Botox Culture Critique 44:44 TrainHeroic Ad 46:04 Closing And Where To Follow SUPPORT THE SHOW If this episode resonated with you or changed how you think about training, 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 navigating body image or fitness messaging 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 https://www.trainheroic.com/liftfree Reply to the email you receive (or email trials@trainheroic.com ) and let them know Andrew sent you

    47 min

  7. MAR 12

    #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

  8. MAR 10

    #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
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4.9
out of 5
61 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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