Lift Free And Diet Hard with Andrew Coates

Andrew Coates
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. 6 HR. AGO

    #343 Adam Meakins - Physical Therapy and Rehab: Separating Evidence Based Practice From Pseudoscience

    Adam Meakins is a physical therapist on a mission to upgrade the rehab industry by separating overhyped and sometimes outright dangerous practices from the things that work to help people return to their lives and favourite activities.  In this episode, Adam: Picks apart a lot of the “silly b******t” physical therapists practice.Explains why there isn’t as much of a relationships between form and injury risk as we’ve traditionally believed.Explains the limitations, myths, and appropriate use of various passive treatments like cupping, dry needling, and shockwave.Addresses the problems with chiropractic adjustments.Talks about “b******t diagnosis” like anterior pelvic tilt and trigger points.Explains what’s likely going on with back pain and how to manage it.What actually works to help people feel better. And much more 00:43 Debunking Passive Physio Methods 01:42 The Problem with Over-Treatment 03:19 Active vs. Passive Interventions 05:02 Patient Expectations and Challenges 07:32 Understanding Regression to the Mean 10:02 The Myth of Chiropractic Adjustments 11:24 The Reality of Cupping and Scraping 22:22 Acupuncture and Dry Needling Explained 26:20 Debunking Muscular Imbalances 29:39 Debunking the Myth of Leg Length Differences 31:51 The Body's Adaptability to Changes 33:22 Personal Experiences with Pain and Movement 34:31 Exploring Movement Variations 36:53 Form and Injury Risk in Training 41:34 Injury Rates in Different Sports 48:46 The Importance of Recovery and Mindset 51:02 Final Thoughts and Resources 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

    55 min

  2. 5 DAYS AGO

    #342 Brianna Battles - Postpartum Strength and Athleticism

    Brianna Battles is the industry leading authority on postpartum athleticism.  Brianna guests to share: -Why “athleticism doesn’t end when motherhood begins” -Why going through pregnancy doesn’t automatically qualify fitness influencers to become coaches or educators on postpartum training -Breaking rigid identities around training and allowing for an evolution of how training works across different seasons of life -The importance of maintaining bone mineral density -Thoughts on fuelling for performance  -Thoughts on navigating the confusing messaging aimed at women -Plus so much more 00:36 Athleticism and Motherhood 02:47 Outdated Research and Pelvic Health 04:25 Miscarriage and Exercise Myths 06:53 Training Strategies for Pregnant Athletes 09:25 Mental and Emotional Challenges 12:48 Coaching Female Athletes 21:55 Navigating Fitness Industry Confusion 32:16 Embracing Athleticism at Any Age 32:58 Overcoming Fear of High Impact Activities 33:23 Pelvic Health and High Impact Training 35:52 The Importance of Bone Health 39:06 Rucking and Bone Density 44:44 Encouraging Fitness in Older Adults 51:33 Navigating Female Athlete Health 55:04 Body Image and Performance Pressure 57:53 Seasonal Training and Body Fluctuations 01:01:39 Resources and Final Thoughts 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

    1h 3m

  3. FEB 25

    #341 Lucas Hardie - Stretching, Flexibility, and Strength Training

    Lucas Hardie aka RangeofStrength has fascinating media and training resources. Lucas shares his knowledge and experience with an unconventional approach to resistance training that merges strength and flexibility.  In this episode Lucas talks about: -Why we should expand our training and our body to exercises and positions outside the traditional array of common gym exercises. -The relationship between strength and flexibility, how they’re not in direct opposition.  -Misconceptions about flexibility. -Differentiating flexibility from hyper-mobility.  -Why some variability in form from rep to rep is actually a good thing. -And much more 00:58 Unconventional Strength and Flexibility Training 02:43 Defining Unconventional Movements 03:19 Progressive Overload in Mobility Training 06:04 Jordan Syatt's Flexibility Journey 09:13 Flexibility Training for Everyone 17:14 Misconceptions About Flexibility 22:46 Stretching and Injury Risk 25:24 Hypermobility and Strength Training 28:39 Practical Unconventional Exercises 39:48 Rehabilitation and Strength Training 44:30 Workshops and Resources 45:52 Conclusion and Upcoming Episodes 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

    47 min

  4. FEB 20

    #340 Joe DeFranco - How To Evolve Your Training As You Get Older

    01:18 Joe's Training Evolution for Longevity 04:41 Key Training Principles for Longevity 07:33 Modified Workout Structure 15:23 Training with Triple H: A Case Study 28:03 Balancing Fitness Goals with Family Life 29:42 The Dark Side of Staying Lean Year-Round 30:54 Frustrations with the Fitness Industry 37:16 The Importance of Tracking Nutrition 46:54 Realistic Expectations and Media Influence 49:22 Resources and Final Thoughts 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

    54 min

  5. FEB 18

    #339 Dean Somerset - Rock Solid Resilience

    Dean Shares: - Upcoming book 'Rock Solid Resilience.' available here: https://a.co/d/fKef8Wm - This episode covered topics such as injury management - Importance of consistency in training despite injuries - Practical strategies for reducing injury risk - Psychological aspects of training - Effectiveness of foam rolling - Insight into how different stress loads affect training outcomes 00:00 Introduction and Welcome 00:16 Dean Somerset's Background and Influence 01:32 Training Through Injuries 03:14 Cross Education and Injury Recovery 05:33 Mental Health and Training 07:48 Rehabilitation and Strength Training 10:40 Understanding Pain and Nocebo Effect 16:45 Foam Rolling and Practical Strategies 20:14 Managing Allostatic Load 24:40 Effective Deadlift Techniques 25:45 Addressing Deadlift Myths 27:52 Alternative Exercises to Deadlifts 30:00 Overcoming Training Excuses 33:00 Introducing 'Rock Solid Resilience' 35:30 Balancing Intensity and Recovery 37:24 Adapting Training Programs 42:15 Dean Somerset's Resources and Future Plans 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

    45 min

  6. FEB 13

    #338 Susan Niebergall - Muscle and Strength For Healthy Aging

    Susan Niebergall represents something rare in the fitness industry - a fitness authority over the age of 60. Susan dives into the importance of resistance training to build strength and muscle as we get older.  Susan shares: -How her own dedication to muscle and strength let to a better outcome and faster recovery from her hip replacement surgery. -The importance of strength and muscle to reduce risk of fall injuries, and reduce risk of a catastrophic outcome in case of a fall.  -Why you need to lift “heavy” and what “heavy” means in context. -What you need to change/focus on in your training and nutrition as you get older. -And much more. 00:45 Susan's Journey in the Fitness Industry 01:54 Hip Replacement and Rehabilitation 03:36 Pre-Surgery Preparation 09:02 Post-Surgery Recovery 15:51 The Importance of Strength and Mobility 18:41 Reducing Fall Risks and Enhancing Balance 21:20 The Necessity of Heavyweights 22:21 Balancing High Impact and Bone Health 23:11 Strength Training for Older Adults 24:40 The Shift Towards Lifting in Later Life 27:19 Encouraging Fitness Across Generations 31:51 Nutritional Adjustments with Age 39:29 Prioritizing Protein Intake 45:21 Resources and Final Thoughts 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

    48 min

  7. FEB 11

    #337 Mike Doehla - Successful Nutrition Philosophy and Tactics

    Mike Doehla, the founder of wildly successful nutrition coaching company Stronger U, joins to talk about: Follow Mike on IG: https://www.instagram.com/mikedoehla?igsh=MTZnaTZpZ2JiZ2FpYg== -What’s wrong with branded/named diets -Disrupting On/Off mode thinking and getting people back on track faster -Why community support matters and how to combat sabotage -How to successfully manage planning and meal preparation -And a whole lot more everyday nutrition philosophy and tactics 00:37 The Problem with Branded Diets 04:06 Challenges in the Fitness Industry 08:17 The Importance of Tracking and Accountability 14:57 The Role of Coaches and Real-Time Support 22:45 Influence of Social Circles on Fitness Goals 26:10 Navigating Support in Relationships 28:05 Recognizing and Combating Sabotage 30:06 Challenges of Modern Food Environment 34:42 Mindfulness and Intuitive Eating 36:54 Practical Tips for Meal Planning 46:29 Final Thoughts and Social Media Shoutouts 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

    49 min

  8. FEB 6

    #336 Dr. Mike Israetel - A.I. and the Future of Your Fitness

    Legendary PhD of Sport Physiology and co-founder of Renaissance Periodization Dr Mike Israetel joins the podcast to talk about how A.I. promises to enhance our everyday fitness and health lifestyle and health outcome.  Dr Mike talks about: -How coaching will be affected by A.I. -How likely we’ll see an I Robot scenario (Will Smith movie). -What will humans do with their extra time if robots take care of daily household tasks? -Why we’ve seen a rise in Mike Mentzer style low volume training ideology on social media -Why there appears to be a rift between traditionally PhD educated authorities and social media hypertrophy coaches on training volume? -and much more 00:16 Welcoming Dr. Mike Israetel 00:35 The Role of AI in Health and Fitness 01:36 AI in Coaching and Medicine 04:53 Human Element in Coaching 07:25 Future of AI and Robotics in Daily Life 16:02 Ethical Considerations and AI 20:15 Impact of AI on Fitness and Lifestyle 25:56 The Status Game: A Never-Ending Cycle 30:50 The Illusion of Superiority 31:46 Debating Hypertrophy: Volume vs. Intensity 32:26 Fitness Influencers: Credibility and Influence 36:31 The Appeal of Low Volume Training 40:08 The Importance of Vibes in Training 45:28 Wrapping Up: Final Thoughts and Resources 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:⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com

    47 min
See All (343)

5
out of 5
45 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.

Information

You Might Also Like

To listen to explicit episodes, sign in.

Stay up to date with this show

Sign in or sign up to follow shows, save episodes, and get the latest updates.
Select a country or region

Africa, Middle East, and India

Asia Pacific

Europe

Latin America and the Caribbean

The United States and Canada