Lift Free And Diet Hard with Andrew Coates

Andrew Coates
  • 4.9 (60)
  • 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

    #445 Susan Niebergall - Strong Instead of Skinny

    Susan Niebergall - author and one of the most visible female fitness authorities in the industry - returns to share her wisdom on aging, strength, recovery, metabolism, and redefining what women should strive for physically. In this episode, Susan and Andrew discuss how cultural messaging pushed generations of women toward being skinny instead of strong, how strength training changed her recovery after hip replacement surgery, and why maintaining muscle and purpose may be one of the most powerful anti-aging strategies available. Susan also shares practical insight into osteoporosis, metabolism changes, retirement risks, hormone therapy, and training approaches for longevity. THIS EPISODE COVERS: How cultural and gender stereotypes pushed women toward thinness over strength Her recovery two years after hip replacement surgery Why pre-surgery strength training improved her recovery outcomes Why she believes we age because we stop using our strength The hidden risks of retirement and how to approach it more healthfully Whether metabolism slows with age — and by how much What she means by “Lifestyle Metabolism” Training and lifestyle strategies for osteoporosis management Her experience with hormone replacement therapy (HRT) Rep ranges, training intensity, and recovery considerations after 60 And much more Instagram: @susanniebergallfitness CHAPTERS 00:54 Two Years After Hip Replacement: Recovery, Stability & Feeling Normal 02:05 Prehab Pays Off: Training Before Surgery & Early Rehab Milestones 07:33 Aging, Strength & Retirement: Why Slowing Down Speeds Aging 10:16 Identity, Purpose & Retiring To Something 11:50 Sponsor: MacrosFirst 12:55 How Heavy Is Heavy After 60? Training Intensity & Mindset 17:15 Rep Ranges for Real Humans 23:26 Recovery as the New Priority 24:37 Sponsor: TrainHeroic 25:56 Metabolism & Aging: What Research Really Says 26:28 Why Metabolism Feels Slower 27:56 Lifestyle Metabolism (NEAT) Explained 29:18 What Metabolism Really Means 31:22 Osteoporosis Wake-Up Call 32:50 Training Safely for Bone & Muscle 36:18 Advice for Your 30s–40s 38:51 Diet Culture & Body Image 43:57 Sponsor: Just Bite Me Meals 45:02 Starting HRT at 65 49:48 Navigating Menopause Information 53:06 Where to Follow Susan + Wrap-Up SUPPORT THE SHOW If this episode helped you rethink aging, strength, or your long-term health, you can support the show by: Subscribing and checking out more episodes Sharing it on social media (tag me — I will respond) Sending it to someone who wants to age stronger 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 percent off) https://justbitememeals.com MacrosFirst – FREE Premium Trial Download MacrosFirst → During setup answer: ANDREW KNKG Bags (15 percent off) https://www.knkg.com/Andrew59676 Versa Gripps https://www.versagripps.com/andrewcoates TRAINHEROIC – FREE 90 Day Trial https://www.trainheroic.com/liftfree

    54 min

  2. 3D AGO

    #444 Nick Shaw - Where “Science Based Lifting” Went Wrong

    Nick Shaw — CEO of RP Strength, author, and IFBB Pro Bodybuilder — returns to the show to discuss how the “science-based lifting” space evolved from education into competing ideologies. In this episode, Nick and Andrew break down what actually matters for building muscle, why online hypertrophy debates have become tribal, and how context — including training age, anthropometry, and life constraints — should drive training decisions far more than rigid dogma. THIS EPISODE COVERS: Where science-based lifting content creators went wrong Why the hypertrophy space feels like an ideological battleground The practical reality of low-rep vs high-rep training Why anthropometry and age influence rep-range decisions The most important principles for building muscle effectively Whether you can disagree with someone and still respect them How Nick maintains his IFBB Pro-level physique Balancing training with family life and running a company Using seasons of intensity and maintenance phases in training And much more Instagram: @nick.shaw.rp CHAPTERS 00:16 Nick Shaw Returns: White Monster, RP Strength & catching up 02:17 Why Hypertrophy Content Feels Like an Ideology War 03:44 From Gatekeepers to Algorithms: Social Media Rewards Extremes 08:43 The “Weird Curl” Debate: Novel Stimulus vs Clickbait 15:52 Low-Rep Hypertrophy Absolutism: What Works, What’s Not 22:03 Training Age, Joint Tolerance & Lever Lengths: Context Matters 24:45 Creator Incentives: Education vs Outlandish Content 27:35 Sponsor Break: RP Hypertrophy App 28:58 Muscle-Building Principles: Consistency, Failure Proximity & Progression 33:58 Old-School Debates & Survivorship Bias 34:46 Why Elite Bodybuilders Aren’t Great Templates 35:07 Volume vs Intensity False Dichotomy 37:02 Cancel Culture in Fitness & Context Collapse 39:38 Viral Hot Takes and Stimulus Misunderstandings 46:46 Social Media Outrage and Tribalism 52:13 Sponsor Break: King Kong Bags + Arnold Meetup 53:25 Maintaining an IFBB Pro Physique Training 3x/Week 56:14 Seasons of Intensity & Maintenance Phases 59:03 RP Hypertrophy App Guardrails & Progression 01:02:00 Micro Plates & Home Gym Hacks 01:04:22 Wrap-Up & Where to Follow Nick SUPPORT THE SHOW If this episode helped you cut through hypertrophy confusion, you can support the show by: Subscribing and checking out more episodes Sharing it on social media (tag me — I will respond) Sending it to someone frustrated with 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 percent off) https://justbitememeals.com/ MacrosFirst – FREE Premium Trial Download MacrosFirst During setup, answer: How did you hear about us? Type: ANDREW KNKG Bags (15 percent off) https://www.knkg.com/Andrew59676 Versa Gripps (discount link) https://www.versagripps.com/andrewcoates TRAINHEROIC – FREE 90 Day Trial (2 steps) Go to: https://www.trainheroic.com/liftfree Reply to the email you receive (or email trials@trainheroic.com ) and let them know Andrew sent you

    1h 7m

  3. 6D AGO

    #443 Stefan Gehrig - From Studying Muscle Wasting Disorders to Making The Best Gym Bags In The World

    Please enjoy this rare bonus Saturday episode with Stefan Gehrig, founder of KNKG - my favourite gym bag and duffel company. Stefan also holds a PhD in Muscle Biology and worked in research studying muscle wasting disorders before pivoting into entrepreneurship. While he no longer works directly in academia, I didn’t want to miss the opportunity to ask valuable questions about his expertise in muscular dystrophy, sarcopenia, and other muscle-wasting conditions. We also discuss the leap from research to building one of the most respected gym bag brands in the world - and what it takes to go all-in on a side hustle. THIS EPISODE COVERS: The story behind founding KNKG Pivoting from academic research to entrepreneurship What went into deciding to go all-in on a side hustle What muscular dystrophy is and who is at risk Other muscle wasting diseases and their individual and societal impact How lifestyle affects muscle health and disease risk Sarcopenia and age-related muscle loss Why strength training matters for long-term health Neurological conditions like ALS and MS and their connection to muscle wasting Applying scientific thinking to business And much more We’ll both be at the Arnold Sports Festival March 6th and 7th at the KNKG booth — come say hello. If you’d like to grab your own KNKG bag, DM me and I’ll send you my 15 percent discount code. Instagram: @knkg CHAPTERS 00:16 Meet Stefan Gehrig: KNKG founder, PhD, CrossFit Games athlete 01:09 How Andrew became a KNKG superfan (Arnold booth announcement) 02:23 KNKG’s origin story: from PhD research to building bags since 2011 04:09 From scientist to founder: CrossFit niche + The 4-Hour Workweek spark 05:30 Designing without experience: materials, factories, and manufacturing 06:21 What was missing in gym bags: organization, shoe compartments, function 08:02 The leap: leaving academia and going all-in on KNKG 10:22 Why it worked: timing, runway, and applying the scientific method to business 12:27 Arnold Sports Festival + 15% discount details 13:38 The 80/20 of KNKG: product development, word-of-mouth, long lead times 15:44 Muscular dystrophy explained (Duchenne, risks, treatments) 19:07 Staying current in research — and why science is all-consuming 20:28 Sarcopenia: age-related muscle loss and why strength training matters 25:23 Training for life: resistance + cardio, hybrid programming 28:18 ALS & MS: neurological causes of muscle wasting 31:01 See you at the Arnold: booth details 32:12 Wrap-up: where to follow KNKG SUPPORT THE SHOW If you enjoyed this bonus episode, you can support the show by: Subscribing and checking out more episodes Sharing it on social media (tag me — I will respond) Sending it to someone interested in entrepreneurship or muscle health FOLLOW ANDREW COATES Instagram: @andrewcoatesfitness https://www.andrewcoatesfitness.com PARTNERS AND RESOURCES RP Strength App (use code COATESRP) https://www.rpstrength.com/coates Just Bite Me Meals (use code ANDREWCOATESFITNESS for 10 percent off) https://justbitememeals.com/ MacrosFirst – FREE Premium Trial Download MacrosFirst During setup, answer: How did you hear about us? Type: ANDREW KNKG Bags (15 percent off — DM for code) Versa Gripps (discount link) https://www.versagripps.com/andrewcoates TRAINHEROIC – FREE 90 Day Trial (2 steps) Go to: https://www.trainheroic.com/liftfree Reply to the email you receive (or email trials@trainheroic.com ) and let them know Andrew sent you

    35 min

  4. FEB 12

    #442 Alex Effer - Biomechanics 101

    Alex Effer is a clinical exercise physiologist and biomechanics educator. Instead of getting your biomechanics education from TikTok, this episode brings one of the industry’s most thoughtful teachers to break down what actually matters - and what doesn’t - when it comes to understanding how your body moves. THIS EPISODE COVERS: How much a basic understanding of biomechanics actually matters for the average gym-goer The most valuable bio mechanical concepts that can immediately improve training Why understanding your centre of mass changes how you lift What “corrective exercises” are supposed to be - and why they often don’t do what people think Why terms like “compensations” and “imbalances” can be red flags Common boogeyman concepts people unnecessarily worry about in training How joint position interacts with the nervous system Practical ways to apply biomechanics without overcomplicating things And much more Instagram: @alex.effer CHAPTERS 01:40 The Importance of Biomechanics 05:43 Understanding Center of Mass 11:54 Rib Cage and Pelvis Orientation 18:48 Pathologizing Movement Patterns 30:24 Understanding Joint Position and Nervous System 31:27 The Role of Biomechanics in Exercise 31:55 Practical Applications and Techniques 34:38 Debunking Corrective Exercise Myths 44:26 Effective Warmup Strategies 46:57 Case Study: Powerlifter with SI Joint Pain 49:45 The Importance of Proper Exercise Selection 55:25 Where to Find More Content 56:55 Final Thoughts and Call to Action SUPPORT THE SHOW If this episode helped simplify biomechanics and cut through confusion, you can support the show by: Subscribing and checking out more episodes Sharing it on social media (tag me — I will respond) Sending it to someone stuck in “corrective exercise” paralysis 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 percent off) https://justbitememeals.com/ MacrosFirst – FREE Premium Trial Download MacrosFirst During setup, answer: How did you hear about us? Type: ANDREW KNKG Bags (15 percent off) https://www.knkg.com/Andrew59676 Versa Gripps (discount link) https://www.versagripps.com/andrewcoates TRAINHEROIC – FREE 90 Day Trial (2 steps) Go to: https://www.trainheroic.com/liftfree Reply to the email you receive (or email trials@trainheroic.com ) and let them know Andrew sent you

    58 min

  5. FEB 10

    #441 Luke Hanna - The New Food Pyramid: What’s Right, What’s Wrong, and Why People Won’t Follow It Anyway

    Luke Hanna holds a Master’s degree in Obesity and Clinical Nutrition and a degree in Sport and Exercise Science. He has become one of my favourite authorities on evidence-based nutrition. Luke joins the podcast to break down the controversy surrounding the new American food pyramid - what it gets right, where it falls short, and why most people won’t follow it regardless. THIS EPISODE COVERS: The attention and controversy surrounding the new American food pyramid What the updated pyramid gets wrong What it gets right Inconsistencies in the pyramid and media messaging Whether the new pyramid has been misrepresented compared to the old one Whether people actually follow official governmental food guides Why Luke shifted his beliefs on saturated fat and LDL cholesterol — and what the evidence actually says Whether strength training or cardio meaningfully increase appetite and lead to “eating back” burned calories Common narratives around not needing fibre The benefits of eating more fibre Why restricting calories earlier in the day before a special occasion can sometimes backfire And much more Instagram: @lukehannanutrition CHAPTERS 00:38 Discussion on the New Food Pyramid 03:03 Critique of the Guidelines 04:49 Misrepresentation and Public Perception 13:00 Alcohol Guidelines and Corporate Influence 16:49 Practical Advice for Following Guidelines 21:12 Policy Changes for Better Health 23:32 Personal Reflections on Nutrition Beliefs 27:50 Introduction to the Keto CTA Study 28:40 Misrepresentation of Study Data 29:16 The Importance of Context in Nutrition 35:44 Exercise and Appetite: Myths and Facts 41:53 Calorie Banking: Does It Work? 45:56 The Benefits of Fibre 50:04 Conclusion and Final Thoughts SUPPORT THE SHOW If this episode helped you think more clearly about nutrition guidelines and media messaging, you can support the show by: Subscribing and checking out more episodes Sharing it on social media (tag me — I will respond) Sending it to someone confused about dietary guidelines 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 percent off) https://justbitememeals.com/ MacrosFirst – FREE Premium Trial Download MacrosFirst During setup, answer: How did you hear about us? Type: ANDREW KNKG Bags (15 percent off) https://www.knkg.com/Andrew59676 Versa Gripps (discount link) https://www.versagripps.com/andrewcoates TRAINHEROIC – FREE 90 Day Trial (2 steps) Go to: https://www.trainheroic.com/liftfree Reply to the email you receive (or email trials@trainheroic.com ) and let them know Andrew sent you

    52 min

  6. FEB 5

    #440 Dr. Christle Guevarra - What’s New In Weight Loss Drugs?

    Dr. Christle Guevarra is a board-certified physician in family and sports medicine and an expert in GLP-1 agonist medications and other weight loss drugs. Christle returns to take us through a deeper dive into the rapidly evolving world of weight loss medications, including new drugs in development, societal implications, influencer narratives, and what patients should actually be thinking about when considering these treatments. THIS EPISODE COVERS: Whether there are more effective weight loss drugs on the market than Ozempic What Tirzepatide is and how it works What Retatrutide is and whether it is approved for use What triple receptor agonist medications are Other promising weight loss medications currently being developed and tested The potential societal impact of these medications over the next 2 to 5 years Whether these medications should be used as a long-term solution What conditions would need to be met to discontinue them What patients should actively manage about their nutrition while using these medications Whether there is merit to influencer claims about a “nature’s Ozempic” New fear-based narratives surrounding GLP-1 agonists and similar drugs How to navigate conversations around the “skinny Hollywood” trend And much more If you would like to hear Christle discuss GLP-1 agonist medications in more foundational detail, check out episode #331: Apple: https://podcasts.apple.com/ca/podcast/lift-free-and-diet-hard-with-andrew-coates/id1294990985?i=1000684835291 Spotify: https://open.spotify.com/episode/6ykUEt7qvn3iWdjLVD3qF7?si=6K_NqyGeQ_6PWeHfYuJ4iQ YouTube: https://youtu.be/Q-4ozbqPDGE Instagram: @dr.christle CHAPTERS 00:16 Understanding GLP-1 Agonists 00:59 Diving into Tirzepatide 04:15 Cat Vomit Interlude 05:24 RP Strength and Hypertrophy App 06:47 Market and Usage of GLP-1 Agonists 11:41 Future of Weight Loss Medications 21:37 Challenges with Medication Costs 26:59 The Role of Profit in Medical Research 28:09 Long-Term Use of Medications: A Balanced Perspective 31:14 Personal Journey with GLP-1 Medications 33:43 Managing Health Beyond Medication 35:59 Debunking the “Nature’s Ozempic” Myth 39:56 Celebrity Influence and Media Narratives 47:51 Future of Weight Loss Medications 50:24 Resources and Final Thoughts SUPPORT THE SHOW If this episode helped clarify the rapidly changing world of weight loss medications, you can support the show by: Subscribing and checking out more episodes Sharing it on social media (tag me — I will respond) Sending it to someone trying to navigate GLP-1 conversations responsibly 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 percent off) https://justbitememeals.com/ MacrosFirst – FREE Premium Trial Download MacrosFirst During setup, answer: How did you hear about us? Type: ANDREW KNKG Bags (15 percent off) https://www.knkg.com/Andrew59676 Versa Gripps (discount link) https://www.versagripps.com/andrewcoates TRAINHEROIC – FREE 90 Day Trial (2 steps) Go to: https://www.trainheroic.com/liftfree Reply to the email you receive (or email trials@trainheroic.com ) and let them know Andrew sent you

    52 min

  7. FEB 3

    #439 Dr. Supriya Joshi - Alcohol, NAFLD, and Your Liver Health

    Dr. Supriya Joshi is a gastroenterologist, hepatologist, and lecturer at the University of Toronto. She joins the show to share her expertise on liver health and to clarify many of the misconceptions surrounding alcohol, fatty liver disease, insulin resistance, supplements, and environmental risk factors. In this episode, Dr. Joshi breaks down what Non-Alcoholic Fatty Liver Disease (NAFLD) is, why rates are increasing, and what everyday people should understand about protecting and improving their liver health. THIS EPISODE COVERS: What Non-Alcoholic Fatty Liver Disease (NAFLD) is and why rates are rising Why insulin resistance is a significant driver of liver disease Whether you need to be obese to develop NAFLD The role of high fructose corn syrup in the food supply How liver disease risk scales with alcohol consumption Whether declining alcohol consumption offsets increasing NAFLD risk If stopping alcohol can reverse liver damage The importance of weight loss for reducing liver disease risk Supplements and medications that may pose risks to liver health Whether any supplements improve liver health Environmental risk factors affecting liver function Other liver diseases people should be aware of The relationship between vitamin D deficiency and liver health The genetic components of liver disease risk And much more Instagram: @liverhealthmd CHAPTERS 01:40 Understanding Non-Alcoholic Fatty Liver Disease (NAFLD) 05:10 Lifestyle Factors Contributing to NAFLD 13:00 The Role of Alcohol in Liver Health 18:08 Supplements and Medications Impacting Liver Health 24:24 Diet and Liver Health: What to Eat and Avoid 27:00 The Liver’s Remarkable Ability to Heal 27:29 Weight Loss and Lifestyle Changes for Liver Health 28:49 The Role of GLP-1 in Treating Fatty Liver Disease 31:38 Addressing Obesity and Metabolic Dysfunction 35:14 Environmental and Nutritional Factors Affecting Liver Health 37:21 The Importance of Vitamin D and Magnesium 40:14 Understanding Hepatitis and Other Liver Diseases 45:36 Practical Tips for Improving Liver Health 52:48 Conclusion and Resources for Liver Health SUPPORT THE SHOW If this episode helped you better understand your liver health and risk factors, you can support the show by: Subscribing and checking out more episodes Sharing it on social media (tag me — I will respond) Sending it to someone concerned about alcohol, fatty liver, or metabolic health FOLLOW ANDREW COATES Instagram: @andrewcoatesfitness https://www.andrewcoatesfitness.com PARTNERS AND RESOURCES RP Strength App (use code COATESRP) https://www.rpstrength.com/coates Just Bite Me Meals (use code ANDREWCOATESFITNESS for 10 percent off) https://justbitememeals.com/ MacrosFirst – FREE Premium Trial Download MacrosFirst During setup, answer: How did you hear about us? Type: ANDREW KNKG Bags (15 percent off) https://www.knkg.com/Andrew59676 Versa Gripps (discount link) https://www.versagripps.com/andrewcoates TRAINHEROIC – FREE 90 Day Trial (2 steps) Go to: https://www.trainheroic.com/liftfree Reply to the email you receive (or email trials@trainheroic.com ) and let them know Andrew sent you

    54 min

  8. JAN 29

    #438 Brad Stulberg - The Way of Excellence

    Brad Stulberg returns to the show to share lessons from his newest book, The Way of Excellence. In this episode, Brad joins Andrew Coates to explore what excellence actually means for everyday people — not elite performers chasing perfection, but normal humans trying to live well, work with purpose, and avoid burning out in a noisy, overstimulating world. This conversation unpacks the difference between happiness and fulfillment, the dangers of optimizing life around comfort and dopamine, and why choosing meaningful stress is often the path to a better life. THIS EPISODE COVERS: What “excellence” looks like for everyday people How to set up your environment to support excellence The critical difference between happiness and fulfillment Problems with the Happiness Industrial Complex Why bypassing the pursuit of instant happiness matters Why stress with purpose is better than stress avoidance What “Internet Brain” is and why it is harmful What Zombie Burnout is and how it sneaks up on people Why progress often feels mystical rather than linear The role of community in sustained excellence And much more Brad’s new book The Way of Excellence is available now, everywhere books are sold. Instagram: @bradstulberg CHAPTERS 00:40 Defining Excellence 02:16 Fulfillment vs. Happiness 04:55 The Happiness Tube Hypothetical 10:12 Choosing Meaningful Stress 11:43 The Role of Stress in Growth 21:33 Personal Reflections on Deadlifting 25:17 The Mystical Journey of Progress 27:08 The Addictive Nature of Feedback 27:18 The Mystery of Mastery 27:35 Golf and the Flow State 27:55 Variable Reinforcement and Gambling 28:41 Periodization for Life 29:40 The Value of Novel Ideas in Books 33:46 Setting Up an Environment for Excellence 35:28 The Impact of Community on Success 39:39 Zombie Burnout Explained 40:56 Finding Purpose in Work and Life 44:25 The Dangers of Internet Brain 46:36 Reflections on the Pandemic 47:38 Conclusion and Book Recommendations SUPPORT THE SHOW If this episode helped you rethink success, fulfillment, or how you relate to stress, you can support the show by: Subscribing and checking out more episodes Sharing it on social media (tag me — I will respond) Sending it to someone who feels successful but unfulfilled 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 percent off) https://justbitememeals.com/ MacrosFirst – FREE Premium Trial Download MacrosFirst During setup, answer: How did you hear about us? Type: ANDREW KNKG Bags (15 percent off) https://www.knkg.com/Andrew59676 Versa Gripps (discount link) https://www.versagripps.com/andrewcoates TRAINHEROIC – FREE 90 Day Trial (2 steps) Go to: https://www.trainheroic.com/liftfree Reply to the email you receive (or email trials@trainheroic.com ) and let them know Andrew sent you

    50 min
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4.9
out of 5
60 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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