Lift Free And Diet Hard with Andrew Coates

Andrew Coates
  • 4.9 (61)
  • 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

    #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

  2. 6d ago

    #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

  3. 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

  4. 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

  5. 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

  6. May 14

    #469 Angus Bradley - “I Used To Think Zone 3 Was No Man’s Land, Now It’s Where I Spend Most Of My Training”

    Angus Bradley is one of the most entertaining and educational strength coaches in the industry. I learn new things frequently so I needed to pick his brain in this podcast interview. Angus’s excitement and enthusiasm for our craft is infectious in this episode, and we dive into his thoughts including: Angus’s thoughts on fitness influencers who do bodybuilding for 10+ years then credit yoga, pilates, or functional training for their physiqueThe definition of functional trainingWhy stability isn’t a trainable quality, and what it really isWhat Angus means by “I used to think Zone 3 was no man’s land, now it’s where I spend most of my training”What does zone 3 feel likeWhy Angus thinks hybrid training has a better overall payoff in life than highly specialized training for most peopleHow Angus applies this mindset in training: “The spine only becomes fragile if you treat it like it’s fragile”Why older adults should do plyometricsAnd a lot more animated thoughts and ideasInstagram: @angusbradley92 CHAPTERS 01:04 Functional Vs Bodybuilding04:06 Training Philosophy and GPP07:53 Hypertrophy Programming10:15 Stability Language Debate14:00 Core Training Principles16:27 Zone Three Cardio22:13 Finding Zone Three Feel25:44 Zone Three Duration and Mileage29:09 Hybrid Training Mindset29:46 Jiu Jitsu and Neurodivergence30:45 Hybrid Training Tradeoffs33:04 Spine Resilience and Load37:23 Strength Training for Runners41:00 Sport Specific Motivation43:07 Plyometrics for Aging47:50 Masters Athletes and the Fountain of Youth50:03 Structural Balance Myth SUPPORT THE SHOW If this episode helped you rethink cardio, hybrid training, or performance, 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 strength, conditioning, or longevityFOLLOW ANDREW COATES Instagram: @andrewcoatesfitnesshttps://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 TrialDownload MacrosFirst and during setup select ANDREW KNKG Bags (15% off)https://www.knkg.com/Andrew59676 Versa Grippshttps://www.versagripps.com/andrewcoates TRAINHEROIC – FREE 90-Day Trialhttps://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. May 12

    #468 Krista Scott-Dixon - Hunger, Behavior Change, and Identity

    Krista Scott-Dixon returns to share details about her new book — Applied Nutrition Coaching and Counseling: Theory to Practice — and her expertise about: In our modern world, can we trust our hunger signals Why Krista believes “hunger is a skill” What happens physiologically and psychologically with hunger when we’re in a calorie deficit and losing weight Why changing your behavior is hard Does behaviour shape identity or does identity shape behaviour Can action itself be a threat to a fixed identity What is the alter ego effect and why is it so powerful for action What does “people pick their discomfort” mean What are meta skills and how do they help with lifestyle change And much more Instagram: @stumptuous CHAPTERS 02:00 Sciencey Protocols Are a Grift 05:00 Basics Over Optimization 09:00 Intentional Magical Thinking 11:00 Social Connection vs Protocols 13:00 Who Should You Take Advice From 14:00 The Resilient Human Hypothesis 17:00 Performance Psychology Intro 18:00 Where People Actually Fall Apart 20:00 Everyday Performance Psychology 24:00 The Everyone Else Problem 26:00 Social Media vs Real Life 27:00 Performative Vulnerability 29:00 Getting Back to Play 31:00 Imagination and Play 32:00 When Optimization Kills Joy 35:00 Playfulness Under Pressure 36:00 Inserting Play Into Everyday Life 40:00 Physical Play as Fitness Goal 41:00 “My Job Is To Make You A Worse Person” 47:00 Self-Abandonment and Childhood Neglect 51:00 Productivity Without the Grind 54:00 Zone Two of Life 59:00 Defining Success on Your Own Terms 01:01:00 Productivity Toward What 01:03:00 The Gap vs The Gain 01:04:00 Longevity Industry and Death Avoidance SUPPORT THE SHOW If this episode helped you think differently about behavior change, identity, or health, 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 navigating change, stress, or self-improvement 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 5m

  8. May 7

    #467 Dr Jordan Feigenbaum - Why GLP-1 Drugs Cause Less Muscle Loss Than People Think

    Dr Jordan Feigenbaum is a medical doctor, strength coach, elite powerlifter, and founder of Barbell Medicine and joins me to break down the evidence about: Why the narrative about losing muscle mass while using GLP-1 agonist and similar weight loss drugs may be more misleading than you believe Why GLP-1 agonist drugs may be even better than diet alone for liver fat, even when equated for resistance training Is overtraining real What may really be going on instead of overtraining Why recognizing that overtraining is mostly presented as a boogeyman helps trainees The problem with moral narratives around weight loss drugs Where weight loss drug resistance comes from with fitness professionals Is there any evidence that weight loss drugs cause bone loss independent of calorie restriction What Jordan means with the statement: “The window for building bone density closes while most women are being told to do pilates” Is there a relationship between form and injury risk The problem with defining what “bad form” is And much more Instagram: @jordan_barbellmedicine CHAPTERS 00:58 Is Overtraining Real 04:56 Training Load Limits 07:11 Exercise Boogeymen 08:20 Protein Talk Backlash 10:24 Obesity Muscle Myth 13:12 GLP-1s Net Benefit 14:52 Lean Mass Loss Explained 21:50 Resistance Training Add-On 25:26 Beyond Lifestyle Purism 29:09 Future Muscle Drugs 30:06 GLP-1 Morality Debate 32:09 Recreational GLP-1 Risks 36:10 Bone Density Reality Check 36:53 Lift More Trial Breakdown 43:41 Form Versus Injury Risk 48:22 Load Management Heuristics 51:57 REP Technique Model SUPPORT THE SHOW If this episode helped you better understand GLP-1 drugs, training myths, or injury risk, 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 fitness, fat loss, or evidence-based training 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

    56 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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