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.

Lift Free And Diet Hard with Andrew Coates is a health podcast hosted by Andrew Coates, with 498 episodes on record and a Required Pod Score of 80.

Andrew Coates hosts Lift Free And Diet Hard with Andrew Coates, a health show with 498 episodes published.

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  Lift Free And Diet Hard with Andrew Coates

  #509 Brad Dieter - Lack of Disease Doesn’t Mean You’re Healthy

  Sep 30, 202656 min

  Brad Dieter, now CEO of FITTR, returns to the podcast to bring the perspective of his PhD in Exercise Physiology to a wide-ranging conversation about coaching, trust, health, alcohol research, GLP-1 medications, and the future of fitness. We discuss: • What the “commoditization of everything” means • Why commoditization can hurt both coaches and consumers • Where lower-cost standardized services can actually be beneficial • Where commoditization starts sacrificing quality • How the music industry offers a useful comparison for fitness coaching • Why high-service coaching may become even more valuable • The “tragedy of the commons” and why trust is a limited resource • How short-term influencer incentives can erode trust across an entire industry • Why real outreach and relationships still matter • How consumers can evaluate coaches and services • Wearables, health data, and information overload • Why good coaching should give people more agency, not less • Are we measuring health—or just measuring the absence of disease? • Why “normal” lab values do not necessarily represent optimal health or function • Functional health metrics and quality of life • Why we may be tracking the wrong markers • How observational research created the impression that light drinking was healthier than abstaining • Why the alcohol “J-curve” became so influential • Why panic around weight regain after stopping GLP-1 medications can miss the bigger picture • And much more Follow Brad: @brad.dieter CHAPTERS 01:49 Origins and Conferences 02:37 Commoditization Explained 06:02 The Music Industry Shift 09:21 The Future of Fitness Coaching 14:19 Grifters and High-Service Coaching 20:08 The Tragedy of the Commons 22:45 Rebuilding Through Real Outreach 25:22 Advice for Consumers 27:33 Wearables and Data Overload 30:29 Trust in Real Coaching 31:35 Giving People Agency 35:00 Rethinking Health Markers 36:57 Functional Health Metrics 40:11 Quality of Life Matters 43:18 Beyond “Normal” Labs 44:37 The Alcohol J-Curve Myth 49:26 The GLP-1 Rebound Conversation 54:57 Final Thoughts and Contact Info SUPPORT THE SHOW • Subscribe and check out more episodes • Share the episode and tag @andrewcoatesfitness • Send this to someone interested in coaching, health, or evidence-based fitness FOLLOW ANDREW COATES Instagram: @andrewcoatesfitness https://www.andrewcoatesfitness.com PARTNERS AND RESOURCES ANDREW COATES’ 13-WEEK ONLINE GROUP STRENGTH PROGRAMS Join my Men’s or Women’s 13-Week Online Group Strength Programs. Choose between: • Gym Upper/Lower • Home Upper/Lower • Full Body Get full access to me with prompt responses. Use code SEPTEMBER10 to save 10%. www.foreverstrength.ca/join-now/ Questions? https://www.instagram.com/andrewcoatesfitness/?hl=en I would love to coach you. MACROSFIRST — FREE PREMIUM TRIAL Download MacrosFirst and begin setting up your account. When asked, “How did you hear about us?” enter: ANDREW JUST BITE ME MEALS Use code ANDREWCOATESFITNESS for 10% off: https://justbitememeals.com

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  Lift Free And Diet Hard with Andrew Coates

  #508 Sam Miller - Revisiting the PCOS to PMOS Reclassification

  Sep 29, 20261h 8m

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  Lift Free And Diet Hard with Andrew Coates

  #507 Jonah Rosner - Endurance Sport Training and Nutrition Masterclass

  Sep 24, 202658 min

  Jonah Rosner is a sport scientist specializing in strength and conditioning for endurance athletes. Jonah joins me to break down the research behind endurance training, strength work, cardiovascular programming, injury risk, recovery, and race-day nutrition. We discuss: • Why distance runners should lift heavy without routinely training to failure • How strength training can support running performance • Why shorter-duration HIIT may sometimes be a more time-efficient cardiovascular stimulus than Zone 2 • When higher-intensity work makes sense and when to add more low-intensity volume • Why elite marathoners accumulate dramatically more training volume, with most of the additional work performed at easier intensities • Understanding allostatic load as a framework for managing total stress • Why exercise-associated cramping is not explained by dehydration alone • Muscle damage, fatigue, and cramping • Running’s eccentric demands and the interference effect • Using cycling and other modalities to build cardiovascular fitness while reducing impact • Sudden increases in running volume and injury risk • What endurance athletes actually need to fuel performance • Why carbohydrate availability becomes especially important during endurance events • Fueling before and during races • Carb loading and race-day strategy • Evidence from the Boston Marathon linking signs of under-fueling with poorer performance and greater medical-tent use • Protein and fat in the broader endurance diet • GI distress and training the gut • And much more Follow Jonah: @rosnerperformance CHAPTERS 00:55 Strength Training for Runners 03:55 Heavy Lifting Without Failure 08:06 HIIT Versus Zone 2 12:36 Why Elites Run Easy Miles 13:30 Recovery and Allostatic Load 15:25 Sponsor: Active Life Workshop 18:38 The Cramping and Dehydration Myth 21:14 Running, Eccentrics, and Interference 28:00 Cross-Training to Reduce Impact 29:27 TrainHeroic Trial Offer 30:44 Long-Run Injury Spikes 34:38 Running Injury Rates 39:22 Under-Fueling at Boston 41:29 RP Hypertrophy App 42:54 Marathon Fueling Basics 48:16 Carb Loading and Race Day 51:36 Protein, Fat, and Recovery 53:45 Program Enrollment 56:04 GI Distress and Gut Training 57:47 Where to Follow Jonah SUPPORT THE SHOW • Subscribe and check out more episodes • Share the episode and tag @andrewcoatesfitness • Send it to a runner, cyclist, or endurance athlete who wants to train smarter FOLLOW ANDREW COATES Instagram: @andrewcoatesfitness https://www.andrewcoatesfitness.com PARTNERS AND RESOURCES ANDREW COATES’ 13-WEEK ONLINE GROUP STRENGTH PROGRAMS Join my Men’s or Women’s 13-Week Online Group Strength Programs. Choose between: • Gym Upper/Lower • Home Upper/Lower • Full Body Get full access to me with prompt responses. Use code SEPTEMBER10 to save 10%. www.foreverstrength.ca/join-now/ Questions? https://www.instagram.com/andrewcoatesfitness/?hl=en I would love to coach you. 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 enter ANDREW when asked how you heard about the app. 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 tell them Andrew sent you. L1 BIOMECHANICS AND ASSESSMENT COURSE Use code COATES: https://pro.activelifeprofessional.com/assessmentworkshopevents

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  Lift Free And Diet Hard with Andrew Coates

  #506 Dan Garner - How to Improve Your Performance in Life and Fitness

  Sep 21, 202658 min

  Dan Garner is one of the most sought-after performance coaches among professional athletes, MMA competitors, and celebrities, while also working in performance research. Dan joins me to share lessons from coaching high performers and explain how the same principles apply to everyday people who want better results in fitness and life. We discuss: • Results-oriented vs. activity-oriented thinking • Process goals, outcome goals, and momentum • Identity, procrastination, and performance • Why controlling your schedule matters • Clarifying goals and building adherence • Emotions, decision-making, and the amygdala • Identifying the constraint holding you back • Applying elite-performance principles to everyday people • Adapting coaching to the individual • Blood work and cluster analysis • Low energy availability (LEA) • LEA vs. Relative Energy Deficiency in Sport (RED-S) • Health and performance risks of chronic under-fueling • How LEA differs from simply being in a calorie deficit • Sports, disordered eating, and RED-S risk • Post-workout recovery • Peri-workout nutrition • Dan’s four-phase fueling approach • Caffeine and performance • And much more Follow Dan: @dangarnernutrition CHAPTERS 02:02 Results Over Activity 04:50 Momentum and Early Wins 08:34 Identity and Procrastination 10:36 Control Your Schedule 12:54 Goals That Come From Within 14:53 Sponsor: MacrosFirst 16:38 Clarify Your Goals Three Times 19:19 Adherence and Small Swaps 22:03 Emotions and the Amygdala 26:04 Coaching Constraints Framework 26:40 Monkey Mind and Coaching Style 28:14 Blood Work and Constraints 28:49 Cluster Analysis 32:22 Low Energy Availability 34:39 RED-S and the Athlete Triad 37:21 Injury Risk Evidence 38:35 Sponsor: Just Bite Me Meals 39:40 Sports and Eating Disorders 42:47 Peri-Workout Nutrition 44:43 Four-Phase Fueling Plan 51:01 Sponsor: Group Strength Programs 52:37 Caffeine on Leg Days 57:44 Wrap-Up and Links SUPPORT THE SHOW • Subscribe and check out more episodes • Share and tag @andrewcoatesfitness • Send this to someone who is busy but struggling to progress FOLLOW ANDREW COATES @andrewcoatesfitness https://www.andrewcoatesfitness.com PARTNERS AND RESOURCES 13-WEEK ONLINE GROUP STRENGTH PROGRAMS Men’s and Women’s programs: • Gym Upper/Lower • Home Upper/Lower • Full Body Get full access to me with prompt responses. Use code SEPTEMBER10 to save 10%: www.foreverstrength.ca/join-now/ Questions? https://www.instagram.com/andrewcoatesfitness/?hl=en I would love to coach you. RP STRENGTH APP Code COATESRP: https://www.rpstrength.com/coates JUST BITE ME MEALS Code ANDREWCOATESFITNESS for 10% off: https://justbitememeals.com MACROSFIRST — FREE PREMIUM TRIAL Download MacrosFirst and enter ANDREW when asked how you heard about the app. 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 tell them Andrew sent you. L1 BIOMECHANICS AND ASSESSMENT COURSE Code COATES: https://pro.activelifeprofessional.com/assessmentworkshopevents

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  Lift Free And Diet Hard with Andrew Coates

  #505 Elizabeth Ward & Hillary Wright - Menopause Nutrition

  Sep 17, 202654 min

  Elizabeth Ward and Hillary Wright are registered dietitians, authors of *The Menopause Diet Plan*, and together are known as The Menopause Dietitians. They join me to cut through the noise around menopause nutrition and explain what actually changes, what gets exaggerated online, and which habits matter most. We discuss: • Whether metabolism actually slows during menopause • Age, hormones, activity, and energy expenditure • Why women may have less margin for gradual fat gain • Hormones, appetite, sleep, and behaviour • Estrogen and abdominal fat storage • Stress, cortisol, and exercise • Why alcohol can become more significant during menopause • Fibre and practical ways to eat more of it • Fibre fearmongering and “fibre maxing” • Ultra-processed foods and nutrition nuance • Menopause influencers and supplement misinformation • How to judge credentials and health claims • Practical nutrition strategies for menopause • Why adding nutritious foods can work better than constant restriction • Personalized fat-loss planning • Easy nutrition wins like frozen vegetables • And much more Follow The Menopause Dietitians: @menopausedietplan CHAPTERS 00:54 Menopause and the Metabolism Myth 02:45 The Reality of Declining Activity 05:29 Aging, Pressure, and Grace 07:32 Health and Beauty From the Inside Out 11:51 What Hormones Actually Change 13:37 Estrogen and Abdominal Fat Storage 15:20 Alcohol and Smaller Calorie Margins 19:43 Stress, Cortisol, and Exercise 22:02 Menopause Influencers and Misinformation 24:43 Fibre Fearmongering 26:27 The “Fibre Maxing” Myth 27:13 Alcohol and Trigger Foods 27:38 Ultra-Processed Food Needs Nuance 29:09 Fast Food and the Speed Trap 30:57 The Menopause Supplement Grift 35:00 Credentials, Trust, and Health Information 40:52 Finding the Middle Ground 44:25 Practical Nutrition and Coaching Tips 50:33 Personalized Fat-Loss Planning 51:28 The Frozen-Vegetable Cheat Code 52:28 Final Thoughts and Resources SUPPORT THE SHOW • Subscribe and check out more episodes • Share the episode and tag @andrewcoatesfitness • Send it to someone navigating perimenopause or menopause FOLLOW ANDREW COATES Instagram: @andrewcoatesfitness https://www.andrewcoatesfitness.com PARTNERS AND RESOURCES 13-WEEK ONLINE GROUP STRENGTH PROGRAMS Join my Men’s or Women’s 13-Week Online Group Strength Programs. Choose: • Gym Upper/Lower • Home Upper/Lower • Full Body Get full access to me with prompt responses. Use code SEPTEMBER10 to save 10%. [www.foreverstrength.ca/join-now/](http://www.foreverstrength.ca/join-now/) Questions? Message me: https://www.instagram.com/andrewcoatesfitness/?hl=en I would love to coach you. 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 enter ANDREW when asked how you heard about the app. 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](mailto:trials@trainheroic.com) and tell them Andrew sent you. L1 BIOMECHANICS AND ASSESSMENT COURSE Use code COATES: https://pro.activelifeprofessional.com/assessmentworkshopevents

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