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

    #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.

    55 min

  2. 3d ago

    #482 Dr Emily Dow - Cortisol, Hormone Balancing, and Zone 2 Vs Higher Intensity Cardio

    The Professor of the Dark Arts, Dr Emily Dow returns by popular demand. Emily has seen a huge surge in popularity, and for good reason. Her media is thoughtful, intelligent, and extremely well communicated. Emily joins me to talk about: Why "high cortisol" has become the new hormonal imbalance What cortisol actually does, and why acute elevations in cortisol are not only not bad for you, but essential to normal physiology Is there any validity to the claim that cortisol elevation from training stress is harmful, especially for peri-menopausal women? Why chronically elevated cortisol is a problem and how it develops Why the phrase "hormone balancing" is often a red flag for pseudoscience What common traits we see among unqualified influencers promoting trendy health boogeymen What the research tells us about exercise and mental health Does your brain benefit more from higher-intensity cardio than Zone 2? A nuanced discussion on the Zone 2 versus higher-intensity cardio debate Is part of Zone 2's benefit simply that it replaces unhealthy sedentary behaviors? Thoughts on research headlines like "Carbohydrate intake does not affect muscle growth" What "scope creep" means when experts are pressured to comment outside their area of expertise, such as peptides And much more Instagram: @dremilydow CHAPTERS 00:49 The Cortisol Myth 01:55 Why Cortisol Matters 03:45 Hormone Balancing Grifts 08:37 Fixing Chronic Stress 12:44 HIIT for Women 14:58 Fueling and Recovery 18:33 Exercise Guidelines 20:49 Is Overtraining Real? 24:20 Training Load and Injury Risk 26:22 Mixed-Modal Cardio 30:22 Exercise and Mental Health 36:32 Exercise vs SSRIs 40:02 Zone 2 and Brain Health 43:14 Exercise and Brain Blood Flow 43:52 Rethinking Zone 2 46:00 Steps vs Cardio 49:13 Heart Rate Zone Myths 50:07 Fiber and Colon Cancer 53:48 Carbohydrates and Muscle Growth 57:12 When Nothing Matters 01:00:54 Supplements and Rituals 01:04:49 Scope Creep and Expertise 01:12:15 Choosing Real Experts SUPPORT THE SHOW If this episode helped you better understand cortisol, exercise science, or how to separate evidence from hype, 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 overwhelmed by hormone, cortisol, or cardio misinformation 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.

    1h 16m

  3. Jun 25

    #481 Ashley Hodge - Glute Training Mastery

    Ashley Hodge is a strength coach and powerlifter and joins me to talk about her knowledge and experience with practical, evidence-based glute training. Ashley shares her thoughts on: Is glute training as complicated as glute influencers make it out to be? Is there a difference in how you approach glute training for competitors versus the general population? For the everyday person with time for only two full-body workouts each week, how should they maximize glute growth? Practical wisdom for glute training that online-only influencers often fail to consider Are common banded and bodyweight drills enough stimulus for glute growth? Does it matter if you can't feel your glutes as much during heavy deadlifts or hip thrusts? Why Ashley is still committed to in-person coaching Why Ashley promotes step counts and walking challenges And much more Instagram: @a.hodgefitness CHAPTERS 00:43 Glute Training Basics 01:47 Weekly Volume Rules 02:54 Loading and RPE 04:44 Rep Ranges by Exercise 07:17 Fatigue and Exercise Selection 10:03 Programming for the General Population 14:55 The Two-Day Glute Plan 17:58 Hip Thrust Setup Options 22:16 Bands and Lockout Work 25:16 Training Frequency and Recovery 27:17 The "Feeling Your Glutes" Debate 29:11 Form Checks and Lockout 30:02 Video Form Checks 30:55 Gym Filming Etiquette 31:34 Lengthened Partials 32:27 Why Ashley Coaches In Person 35:45 Client Wins and Coaching Structure 39:23 Social Energy and Longevity 41:20 Workshop Sponsor Break 42:31 The Online Coaching Grift 46:21 Lead Sources and Branding 49:36 Step Count Strategy 53:41 Winter Movement Hacks 55:45 Wrap Up and Where To Find Ashley SUPPORT THE SHOW If this episode helped you simplify your glute training or improve your 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 someone who's tired of confusing glute advice online 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.

    57 min

  4. Jun 23

    #480 Amy Morin - The Mental Strength Playbook

    I’m a voracious reader and it’s a special treat to feature as a guest a popular mainstream author whose books I love. Amy Morin is a therapist and the author of several books including The Mental Strength Playbook and 13 Things Mentally Strong People Don’t Do. Amy joins me to share her expertise about: What are the most important things mentally strong people don’t do from her list Why “not giving away your power” is the most important on the list How social media therapy speak gets weaponized and causes more harm than good Are people more fearful of interaction with camera phones everywhere Amy’s thoughts on “everyone diagnosing themselves with a mental health issue on the internet” Why Amy believes “trust your gut” is the most damaging advice in pop psychology And much more Instagram: @amymorinauthor CHAPTERS 01:02 Stop Giving Away Power 02:49 Rewrite Your Story 05:41 No Self-Pity Spiral 07:56 Learned Helplessness Trap 09:08 Therapy Speak Online 11:33 Pathologizing Dating 13:04 Mentally Strong Couples 15:41 Playbook Mood Tools 18:11 Emotional Spillover 20:10 Calculated Risk Taking 21:53 Cameras and Social Fear 25:36 Viral Upside Stories 26:40 Social Media Unknowns 28:11 Take More Shots 28:51 Fear and Criticism 30:37 Build a Victory Vault 32:31 Resentment and Envy 33:35 Identity and Habits 35:37 Owning Mistakes 37:33 Online Pile-Ons 43:39 The Self-Diagnosis Trap 46:40 Personal Responsibility 51:04 The “Trust Your Gut” Myth 54:46 Media Savvy Wrap Up 56:17 Final Recommendations SUPPORT THE SHOW If this episode helped you think differently about mental strength, anxiety, or navigating the modern world, 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 could use a reminder that resilience is a skill 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

    57 min

  5. Jun 18

    #479 Dr Mike Israetel - Drugs To Build Muscle and Lose Fat Without Needing to Work Out

    Dr Mike Israetel returns to enlighten you on what’s coming in the future of health, fitness, and aesthetics. Mike’s new book, The Aesthetics Revolution, is available everywhere June 23rd, so grab a copy. Mike shares what we may see happen in the relatively near future, including: Will we have access to drugs that build muscle without working out (and we’re not talking about PEDs) Roughly when could we see approval and access to these drugs How will AI expand our capacity to research and develop new pharmaceuticals What should we expect from the next generation of fat loss drugs How powerful will they be and will they have fewer potential side effects Will the muscle-building drugs be an effective combo with the weight loss drugs To what degree will people be able to create "designer physiques" Will people stop working out if they can get the aesthetic and even health benefits of these drugs Will people be and stay as happy as they think if they gain access to this degree of physique change Is life extension a potential outcome of this revolution in pharmaceuticals Will de-aging be possible And much more Instagram: @drmikeisraetel CHAPTERS 00:57 Muscle Drugs Without Training 01:21 Why Steroids Are Blunt 02:38 Myostatin and New Anabolics 05:27 Approval Timelines and Access 06:48 AI, Peptides, and China Fast Track 09:22 Health Uses Beyond Bodybuilding 13:19 Next Gen GLP-1 Weight Loss 16:08 Oral Options and Liver Fat 18:00 Mass Adoption Tipping Point 21:03 Designing Physiques With Tech 26:04 Gym Attendance and Real Health 31:00 Hedonic Adaptation and Happiness 33:18 Money and Happiness 33:51 Attractiveness Changes Lives 35:42 Hedonic Adaptation Debate 37:09 Future Where Everyone Is Hot 38:42 GLP-1 Culture Clash 40:33 Exercise Beyond the Gym 43:09 Fun, Fitness, and Honesty 44:24 Longevity From New Drugs 49:08 AI Designed Medicines 54:22 Genetic Engineering Era 55:42 Serene Revolution and Cybernetics 57:33 Book Plug and Farewell SUPPORT THE SHOW If this episode helped you better understand the future of medicine, aesthetics, and human 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 fascinated by longevity, AI, or the future of 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 L1 BIOMECHANICS AND ASSESSMENT COURSE https://pro.activelifeprofessional.com/assessmentworkshopevents Use code COATES at checkout

    58 min

  6. Jun 16

    #478 Steve Kamb - How To Try Again

    Steve Kamb joins me to talk about the ideas from his new book, How to Try Again: An Approachable Guide to Navigating Chaos and Making Change. Steve shares wisdom about: Which is harder: starting, or starting again The "Back to Normal" fallacy The importance of a bias toward action Do people wait for optimal timing? Do people believe it will go smoothly this time? Do people fail to anticipate obvious and predictable obstacles? Do people fail to allow for unforeseen obstacles? When do we need to try again and when do we need to try something different? How much do people try to control the wrong things? How much of success comes down to one's attitude toward struggle and failure? If you're someone who's been trying and faltering, this is for you—whether in fitness and health, career, or life. Instagram: @stevekamb CHAPTERS 01:15 Starting vs Starting Over 03:01 The Back to Normal Fallacy 06:18 Why Treading Water Still Counts 08:34 Letting Go of the Perfect Future 13:05 The Too Many Options Trap 17:25 Procrastination and the Five Whys 19:53 Identity and Imposter Syndrome 22:53 Failure as Feedback 24:14 Keep Doing the Thing 28:17 New Year's Goals and Self-Efficacy 32:37 Pause, Accept, Change, Try Again 37:32 Control What You Can Control 41:36 The "Yes And" Philosophy of Life 47:41 Struggle, Capacity, and Resilience 51:04 Updating Your Fitness Identity 53:37 Book Launch and Where To Find Steve SUPPORT THE SHOW If this episode helped you rethink failure, setbacks, or 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 keep going 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

  7. Jun 11

    #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

  8. Jun 9

    #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
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4.9
out of 5
64 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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