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. 3H AGO

    #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

  2. 2D AGO

    #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

  3. 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

  4. 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

  5. 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

  6. JAN 27

    #437 Jonathan Goodman - Seasons of Unhinged Intensity

    Jonathan Goodman is one of the most influential thought leaders and entrepreneurs in the fitness industry. After years of building businesses and platforms, Jonathan has now made writing books his primary focus. In this episode, Jonathan joins Andrew Coates to unpack the ideas behind his new book, Unhinged Habits, and to challenge some of the most sacred advice in personal development — especially the overemphasis on consistency and incremental progress. Instead, Jonathan makes the case for seasons of unhinged intensity, intentional rest, and creating contrast in your life — while also explaining where consistency still matters and why most people misunderstand how high performers actually operate. THIS EPISODE COVERS: What is wrong with the classic advice of consistency and incremental improvement The value of thinking in seasons of intensity and seasons of rest How to make seasons of unhinged intensity actually work Why contrast matters for growth, creativity, and motivation Why you cannot meaningfully transform more than one major area at a time How to put other priorities into maintenance while focusing on transformation The value of shortening the delay of gratification Where consistency truly matters The disconnect between what many authors preach and how they actually live And much more Jonathan’s book Unhinged Habits is available now, everywhere you can buy books. Instagram: @itscoachgoodman CHAPTERS 01:41 The Concept of Seasonality and Consistency 12:32 The Importance of Iteration and Quick Learning 16:34 The Role of Contrast and Novelty in Life 23:37 Balancing Intensity and Consistency 29:53 The Myth of 1 Percent Better Every Day 30:41 Building a New System for Growth 31:27 The Concept of New Baselines 31:55 A Thought Experiment on Wealth Inequality 33:22 Seasonality-Focused Intensity 34:07 RP Strength and the RP Hypertrophy App 35:30 Consistency vs Intensity 37:11 Writing, Creativity, and Intense Sprints 46:23 The Tiny Backpack Rule 47:11 Rebuilding the Calendar 48:00 Fitness-First Thinking 52:43 The Ideal Calendar 55:34 Conclusion and Call to Action SUPPORT THE SHOW If this episode challenged how you think about growth, productivity, or self-improvement, 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 trying to “do everything at once” 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

    56 min

  7. JAN 22

    #436 Shona Vertue - Are Yoga and Pilates Enough to Build Muscle, Bone, and Strength for Life?

    Shona Vertue combines her background as a strength coach, yoga teacher, and psychology graduate to coach and educate people across the world.In this episode, Shona joins Andrew Coates to explore what yoga and Pilates actually are, what they do well, and where they may fall short if used as the only training method—especially as we age.This conversation moves beyond surface-level takes to examine strength, muscle, bone health, psychology, and self-efficacy, while also addressing common misconceptions and marketing narratives around yoga and Pilates.THIS EPISODE COVERS:How Shona helped David Beckham embrace yogaWhat yoga actually isThe different styles of yoga and how they differWhy yoga is far more than just physical movementThe potential benefits of incorporating yoga into your lifeCommon misconceptions about yoga and its benefitsWhether yoga or Pilates alone are enough to build muscle and strengthConsiderations for muscle, bone, and strength as we ageCommon misconceptions about PilatesPotential flaws in Pilates marketing and messagingWhy many people become too narrow in their training methodsHow to encourage devoted yoga or Pilates practitioners to add strength trainingWhat self-efficacy is and why Shona is so passionate about itAnd much moreInstagram: @shona_vertueCHAPTERS01:26 David Beckham and Yoga02:55 Understanding Yoga’s Benefits06:50 Different Styles of Yoga15:12 Challenges and Misconceptions17:33 Yoga and the Stress Response26:12 Men and Yoga28:27 The Value of Yoga in a Balanced Life30:10 Pilates: Misconceptions and Benefits35:13 Comparing Yoga, Pilates, and Weight Training42:31 The Importance of Self-Efficacy in Fitness49:42 Psychological Aspects of Fitness and Health54:53 Conclusion and ResourcesSUPPORT THE SHOWIf this episode expanded how you think about movement, training, and long-term health, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me — I will respond)Sending it to someone who believes one training method is “enough”FOLLOW 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 percent off)https://justbitememeals.com/MacrosFirst – FREE Premium TrialDownload MacrosFirstDuring setup, answer: How did you hear about us?Type: ANDREWKNKG Bags (15 percent off)https://www.knkg.com/Andrew59676Versa Gripps (discount link)https://www.versagripps.com/andrewcoatesTRAINHEROIC – FREE 90 Day Trial (2 steps)Go to: https://www.trainheroic.com/liftfreeReply to the email you receive (or email trials@trainheroic.com) and let them know Andrew sent you

    56 min

  8. JAN 20

    #435 Michael Mash - I’d Rather Be Strong and In Pain Than Weak and In Pain

    Michael Mash is a Doctor of Physical Therapy and the founder of Barbell Rehab. Known for bridging the gap between rehabilitation and strength training, Michael returns to challenge some of the most common fears surrounding injuries, barbells, and lifting heavy. In this episode, Michael joins Andrew Coates to explain what he really means when he says “I’d rather be strong and in pain than weak and in pain” — and why avoiding load, stress, and barbells often creates more problems than it solves. Rather than promoting recklessness, this conversation centers on intelligent load management, graded exposure, and the reality that strength is one of the most protective qualities we can build over a lifetime. THIS EPISODE COVERS: What Michael means by “I’d rather be strong and in pain than weak and in pain” Whether barbells are inherently riskier to train with Why many older lifters move away from barbells How improper loading and barbell use can create problems Pushback against the idea that barbells are not for beginners Why the risk of injury from lifting is small compared to the risks of a sedentary lifestyle Why load management and graded exposure matter most in injury rehab Why stress is not the enemy and acts as a stimulus for durability And much more Instagram: @barbellrehab CHAPTERS 00:29 The Barbell Rehab Philosophy 01:20 Debunking Barbell Myths 02:44 Load Management and Injury Prevention 04:13 Adapting Training for Individual Needs 05:17 The Role of Barbells in Strength Training 06:45 The Importance of Strength Training 13:17 Sponsor Break – Train Heroic 14:39 Barbells for Beginners 17:58 Injury Risks and Strength Training 22:48 Managing Stress and Injury Risk 25:18 Obesity and Injury Risk 25:45 Load Management and Client Communication 26:33 King Kong Backpacks Promo 27:43 Rest vs Load for Injuries 32:35 Cross-Education Training 37:01 Rehab Principles Across Professions 42:53 The Body as a Garden, Not a Car 50:22 Barbell Rehab Courses and Final Thoughts SUPPORT THE SHOW If this episode helped reframe how you think about pain, strength, or injury, 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 is afraid to lift because of pain or injury 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
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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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