Lift Free And Diet Hard with Andrew Coates

Andrew Coates
  • 5.0 (50)
  • HEALTH & FITNESS
  • UPDATED WEEKLY
Lift Free And Diet Hard with Andrew Coates

The Lift Free and Diet Hard Podcast dives deep into the science and practice of living a strong, healthy, and intentional life. Hosted by Andrew Coates, the show brings together inspiring guests to share insights, stories, and practical advice that empower listeners to build confidence, make informed choices, and stay resilient in their fitness and wellness journeys. Every episode encourages thoughtful exploration of what it means to lift free, diet hard, and live fully.

  1. 1D AGO

    #379 Amanda Thebe - Menopause Masterclass

    Amanda Thebe is one of the most trusted voices in menopause advocacy and education.  Amanda guests to take a blowtorch to the exploding volume of menopause misinformation online.  Amanda shares: -How her strength training maybe have prevented broken bones after being hit by a car -Why we are seeing this explosion in menopause and women’s hormonal health misinformation -Debunking myths around cortisol and weighted vests as these relate to menopause -Red flag claims to be wary of with menopause influencers -Her most trusted resources (some popular figures are NOT on her list) -The problem with supplements marketed to women for menopause  -The importance of exercise for improvement in menopause symptoms -The value of zone 2 cardio and who you shouldn’t listen to people who create fear around it -What men can do to support women in menopause -Facts and myths about menopause hormone therapy -And much more 01:04 Amanda's Recent Accident and Strength Training Benefits 03:37 Sponsored Segment: Macros First App 05:42 The Importance of Resistance Training for Women 10:23 Mental Health and Fitness: Amanda's Personal Journey 14:24 The Menopause Information Explosion 19:12 Identifying Good and Bad Players in Menopause Advocacy 33:38 Introduction to Rucking and Media Influence 34:33 Misrepresentation in Studies and Integrity Issues 35:58 Menopause Supplements: A Billion Dollar Business 37:07 The Menopause Gold Rush and Supplement Skepticism 42:26 Empowerment Through Strength Training 46:59 Supporting Women Through Menopause 55:41 Hormone Replacement Therapy: Facts and MythsI’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by: -Subscribing and checking out more episodes -Sharing on your social media (please tag me - I promise I’ll respond) -Sharing with the friend you think of who needs this episode Follow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Get the RP App at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rpstrength.com/coates⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - use the code COATESRP Use Code ANDREWCOATESFITNESS to save 10% off at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://justbitememeals.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Use MacrosFirst for tracking nutrition ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.macrosfirst.com/⁠⁠ Go to www.knkg.com/Andrew59676 for 15% off your KNKG bag.Join my Forever Strength 13 week women’s online strength program ⁦www.foreverstrength.ca⁩ and use the code: liftfree to save 10% Get 13 weeks of progressive full body strength workouts. Choose between 2 to 4 workouts each week, workout at your schedule. And have me to coach and support when you need it. You also get access to my Facebook community, full of other supportive members.  Join today to secure your spot, they’re limited to 125 total. Starts Monday June 30th

    1h 2m

  2. 6D AGO

    #378 Brad Dieter - How to Lose Excess Weight and Keep It Off

    Brad Dieter is the Chief Operating Officer and Co-Owner of Macros Inc. Brad shares his expertise on: -What years of client data suggests about the people who lose the excess weight and keep it off are doing to be successful -What happens when people are misled by the allure of fad diets and overpromised diet marketing -How do rewire the narrative that other life success must come at the cost of our own health -The importance of being resilient on a bad day -Why you should lean into the gym when life gets hard -What happens when you remove peoples support structures like coaching  -Is resistance training essential for long term fat loss maintenance  -And much more

    54 min

  3. JUL 1

    #377 Jeb Stuart Johnston - How To Build Emotional Eating Skills

    Jeb Stuart Johnston specializes in working with people who struggle with emotional eating. Jeb joins me to share: -Understanding emotional eating and why its a significant driver of our obesity crisis -Important skills for managing emotional eating -Why he approaches emotional eating with non-judgemental curiosity  -If GLP-1 Agonist drugs help with emotional eating -Why some people struggle with emotional eating more than others -Why overeating may be a coping mechanism that’s turned on you -The nervous systems role in eating -His frustration with narcissistic influencer self-aggrandizement -Plus a bonus discussion about some fitness industry thoughts between old friends -And much more03:10 Emotional Eating and Societal Obesity 06:13 The Role of Emotions in Decision Making 08:31 Practical Skills for Emotional Regulation 16:38 Childhood Influences on Emotional Eating 30:25 GLP-1 Agonists and Emotional Eating 34:21 Athlete's Weight Management Journey 34:56 Compact Resources on Specific Topics 35:05 Personal and Professional Insights 36:45 Transformation and Mentorship 37:58 Nervous System and Emotional Eating 43:37 Impact of Social Media and Outrage Culture 48:55 Building Meaningful ConnectionsI’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by: -Subscribing and checking out more episodes -Sharing on your social media (please tag me - I promise I’ll respond) -Sharing with the friend you think of who needs this episode Follow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Get the RP App at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rpstrength.com/coates⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - use the code COATESRP Use Code ANDREWCOATESFITNESS to save 10% off at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://justbitememeals.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Use MacrosFirst for tracking nutrition ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.macrosfirst.com/⁠⁠ Go to www.knkg.com/Andrew59676 for 15% off your KNKG bag.Join my Forever Strength 13 week women’s online strength program ⁦www.foreverstrength.ca⁩ and use the code: liftfree to save 10% Get 13 weeks of progressive full body strength workouts. Choose between 2 to 4 workouts each week, workout at your schedule. And have me to coach and support when you need it. You also get access to my Facebook community, full of other supportive members.  Join today to secure your spot, they’re limited to 125 total. Starts Monday June 30th

    1h 9m

  4. JUN 26

    #376 Tim Riley - How to Create Success In Sports and Life

    Tim Riley is a strength and conditioning coach and host of the Coach Em Up Podcast.  Tim joins to share his thoughts and wisdom about: -How important fitness was in leaving behind a past involving drugs and alcohol -How to build muscle without losing athleticism  -The traits, attitudes, and behaviours that correlate with athletes going on to be successful in sport and life -The strength and conditioning principles Tim believes would help everyday lifters -Where elite sport and general population training should be the same  -And much more.

    1h 12m

  5. JUN 24

    #375 Lavanya Krishnan - How To Maintain Your Fitness When Travelling

    Lavanya Krishnan is a personal trainer with a Masters Degree in public health, who travels the world extensively.  Lavanya shares: -Why she doesn’t compromise on her fitness when she travels -How to plan ahead to include strength training -What do to when you don’t have gym access while travelling -When to give yourself grace on your fitness and nutrition routine -Her experience visiting one of the most iconic sites famous for appearing in the movie Indiana Jones and The Last Crusade -Thoughts on different countries and cultures and their attitude and access toward fitness -Thoughts on the balance between taking personal responsibility for your health outcomes and the need for regulatory change to help people -And much more  Lavanya is also a client and member of my 13 week online women’s strength program and we highlight some of it’s benefits. Registration is now open for the June 30th start cohort. I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by: -Subscribing and checking out more episodes -Sharing on your social media (please tag me - I promise I’ll respond) -Sharing with the friend you think of who needs this episode Follow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Get the RP App at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rpstrength.com/coates⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - use the code COATESRP Use Code ANDREWCOATESFITNESS to save 10% off at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://justbitememeals.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Use MacrosFirst for tracking nutrition ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.macrosfirst.com/⁠⁠ Go to www.knkg.com/Andrew59676 for 15% off your KNKG bag.Join my Forever Strength 13 week women’s online strength program ⁦www.foreverstrength.ca⁩ and use the code: liftfree to save 10% Get 13 weeks of progressive full body strength workouts. Choose between 2 to 4 workouts each week, workout at your schedule. And have me to coach and support when you need it. You also get access to my Facebook community, full of other supportive members.  Join today to secure your spot, they’re limited to 125 total. Starts Monday June 30th

    51 min

  6. JUN 19

    #374 Ava Cowan - Lessons and Risk of Fitness Competition Dieting

    Ava Cowan is a legendary Pro Figure Champion and Coach who’s appeared on the cover of over 20 fitness magazines.Ava joins me to share:-When do fitness competition diets become dangerous-What are the red flag behaviours to watch for-How to create guardrails to diet safely-Ava’s positive and negative experiences from a long and successful competitive career-Are there people who are drawn to competition for the wrong reasons-Helpful lessons for fat loss from competition dieting-What’s happening when someone hits a fat loss plateau and how to navigate -Are people being honest when tracking their calories-And much more.01:12 Dangers of Fitness Competition Diets02:20 Health Risks and Eating Disorders06:56 Coaching Everyday People08:24 Importance of Off-Season and Reverse Dieting17:24 Personal Experiences and Lessons from Competitions21:07 Old Beliefs and Modern Approaches in Fitness26:39 The Dark Side of Fitness Competitions29:36 Lessons from Competition Prep for Everyday Fat Loss31:57 Navigating Muscle Gain Challenges36:24 Understanding Fat Loss Plateaus38:41 The Reality of Calorie Tracking Errors44:29 The Entitlement to Eat and Stay LeanI’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:-Subscribing and checking out more episodes-Sharing on your social media (please tag me - I promise I’ll respond)-Sharing with the friend you think of who needs this episodeFollow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Get the RP App at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rpstrength.com/coates⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - use the code COATESRPUse Code ANDREWCOATESFITNESS to save 10% off at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://justbitememeals.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Use MacrosFirst for tracking nutrition ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.macrosfirst.com/⁠⁠Go to www.knkg.com/Andrew59676 for 15% off your KNKG bag.Join my Forever Strength 13 week women’s online strength program ⁦www.foreverstrength.ca⁩ and use the code: liftfree to save 10%Get 13 weeks of progressive full body strength workouts. Choose between 2 to 4 workouts each week, workout at your schedule. And have me to coach and support when you need it. You also get access to my Facebook community, full of other supportive members. Join today to secure your spot, they’re limited to 125 total. Starts Monday June 30th

    52 min

  7. JUN 17

    #373 Stan Efferding - Practical Nutrition Masterclass

    Legendary powerlifter and IFBB Pro bodybuilder Stan Efferding is also one of the most thoughtful practitioners of evidence based nutrition and training. Stan joins for a pure masterclass in: -Why we have an obesity and metabolic health crisis -How much of the benefit of healthy lifestyle is directly attributable to fat loss -Why the classic “eat less/move more” advice is truthful but not helpful -What is Stan’s Vertical Diet and how has it helped his clients become healthier -Why diets fail? -The role of food environments -Sorting the facts from the fiction about Blue Zones -The power of walking after meals -Notes on better sleep -LDL cholesterol risks -And a ton more wisdom that will help you 01:30 The Obesity and Metabolic Health Crisis 04:47 The Role of Ultra-Processed Foods 05:18 The Impact of Appetite Hormones 22:34 The Vertical Diet: A Comprehensive Approach 30:23 Understanding FODMAPs and Dietary Sensitivities 35:17 Debunking Diet Myths and Misconceptions 46:45 Questioning Longevity Studies 47:41 Healthy User Bias in Meat Consumption 48:28 Processed Meat and Cancer Risk 50:39 Alcohol and Health Myths 51:47 Mediterranean Diet and Lifestyle 53:11 Vertical Diet: Bulking vs. Cutting 58:33 Appetite Regulation and Food Swaps 01:08:20 Meal Prep and Dietary Adherence 01:17:08 Exercise and Sustainable Fitness I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by: -Subscribing and checking out more episodes -Sharing on your social media (please tag me - I promise I’ll respond) -Sharing with the friend you think of who needs this episode Follow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Get the RP App at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rpstrength.com/coates⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - use the code COATESRP Use Code ANDREWCOATESFITNESS to save 10% off at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://justbitememeals.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Use MacrosFirst for tracking nutrition ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.macrosfirst.com/⁠⁠ Go to www.knkg.com/Andrew59676 for 15% off your KNKG bag. Join my Forever Strength 13 week women’s online strength program ⁦www.foreverstrength.ca⁩ and use the code: liftfree to save 10% Get 13 weeks of progressive full body strength workouts. Choose between 2 to 4 workouts each week, workout at your schedule. And have me to coach and support when you need it. You also get access to my Facebook community, full of other supportive members. Join today to secure your spot, they’re limited to 125 total. Starts Monday June 30th

    1h 25m

  8. JUN 12

    #372 Dr Lauren Colenso-Semple - Debunking Hormone Balancing, Menopausal Myths, and Women’s Training Misinformation

    Dr Lauren Colenso-Semple is garnering a lot of attention for her excellent myth busting media. Lauren joins to share: -Why “balancing hormones” is nonsense -If there’s any evidence to support general training prescriptions around women’s cycles -Do weighted vests help with bone mineral density -Can we “build” bone health as we age -Why we are seeing a lot of questionable or outright bad information on popular wellness podcasts -Why there’s been an explosion in bad information about menopause -Do women lose muscle when training fasted -Clearing up misconceptions about cortisol -And much, much, more 00:53 Debunking Hormone Balancing Myths 02:08 Impact of Lifestyle on Hormones 07:28 Menstrual Cycle and Training Myths 22:05 Fasted Training and Muscle Loss 27:50 Complexity in Fitness Narratives 28:39 Navigating Menopause: The Perfect Storm 31:06 Menopause Misinformation: A Growing Concern 32:35 Debunking the Weighted Vest Myth 41:15 Effective Strategies for Bone Health 44:49 The Importance of Consistency in Physical Activity I’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by: -Subscribing and checking out more episodes -Sharing on your social media (please tag me - I promise I’ll respond) -Sharing with the friend you think of who needs this episode Follow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Get the RP App at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rpstrength.com/coates⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - use the code COATESRP Use Code ANDREWCOATESFITNESS to save 10% off at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://justbitememeals.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Use MacrosFirst for tracking nutrition ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.macrosfirst.com/⁠⁠ Go to www.knkg.com/Andrew59676 for 15% off your KNKG bag.

    52 min
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5
out of 5
50 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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