Lift Free And Diet Hard with Andrew Coates

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#417 Austin Current - Does “Optimal” Matter In Training and Lifestyle? Nov 18, 2025

Show notes

Austin Current, author of The Science of Strength Training, joins me for a deep dive into what “optimal” really means - and doesn’t mean - in training, coaching, and everyday life.

We explore how perfectionism, online debates, and unrealistic standards can derail people who simply want to train well, feel good, and live a sustainable lifestyle.

Austin shares insight on:
• Why keeping promises to yourself builds self-belief
• Why it’s better to view your effort like a dial, not an on/off switch
• What he means by a Goldilocks zone in training and life
• The messy online war over what is “optimal”
• Why “good enough” is truly enough for most people’s exercise technique
• How to think about fatigue, form, and technique without overcomplicating training
• Whether two-a-day sessions are useful or unnecessary
• And much more

CHAPTERS

00:45 The Importance of Self-Belief and Keeping Promises
03:39 Balancing Professional and Personal Life
08:51 The Concept of 'Good Enough' in Fitness and Life
18:10 RP Strength and Personal Training Insights
22:03 Form, Technique, and Injury Prevention in Training
30:55 Training to Failure - Observations and Beliefs
32:33 Client Progress and Adaptation
34:07 Technique vs. Form - A Deeper Dive
35:40 Pattern Recognition in Training
37:14 Effective Coaching Cues
43:37 Two-a-Day Training Sessions - Pros and Cons
50:19 Final Thoughts and Recommendations

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#416 Dr. Tony Boutagy - Strength Training For Perimenopausal/Post Menopausal Women - Debunking Influencer Pseudoscience Nov 13, 2025

Show notes

Dr. Tony Boutagy, PhD in Exercise and Sports Science, joins me for a myth-busting conversation about the surge of influencer claims surrounding peri-menopausal and post-menopausal women’s strength training.

Tony brings clarity, scientific context, and decades of applied expertise to help cut through misinformation and fear-driven content targeted at women in midlife.

He breaks down:

• Debunking the claim that Zone 2 cardio isn’t as effective for women as it is for men

• Debunking the claim that women shouldn’t ever train fasted

• Debunking the claim that women have a short “anabolic window” for post-workout nutrition

• Debunking the claim that women should only strength train in sets of 3–5 reps

• How influencers misuse rodent data to make unsupported claims about women’s training

• Why the claim that there’s “no research on women” is false

• How entire brands get built around misleading or exaggerated ideas

• How self-selection bias influences women’s training preferences

• Whether training should change for women seeking improved bone health

• And much more

CHAPTERS

01:02 Debunking Myths: Zone Two Cardio for Women

06:18 Sponsorship Message: Macros First

07:30 Fasted Training: Myths and Realities

18:56 Debunking Myths: Anabolic Window for Women

26:37 Training Recommendations: Heavy Lifting for Women

30:01 Effective Rep Ranges for Different Exercises

30:50 Practical Implications of Coaching

31:24 Science vs. Online Advice

33:31 Evaluating Credibility in Health Advice

34:42 The Role of Conferences in Scientific Claims

36:46 Challenges in Public Perception of Science

46:44 Misconceptions in Female Training

50:58 Training for Bone Health in Aging

56:04 Final Thoughts and Recommendations

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#415 Kris Gethin - How To Transform Your Body, Mind, and Life Nov 11, 2025

Show notes

Kris Gethin is one of the most recognizable figures in the global fitness industry, known for his role as the longtime Editor-in-Chief of Bodybuilding.com, his transformation programs, and his relentless commitment to physical and mental growth.

In this conversation, Kris shares his philosophy and experience around personal transformation - physically, mentally, and emotionally.

He dives into:
• Why some corners of the industry resist the idea of “transformations”
• How real transformations start in the mind before the body
• Why being selfish can actually make you a better person
• The power of surrounding yourself with the right people
• The character traits that predict lasting success in fitness and life
• When and why you might need to change your environment - or even your relationships - to sustain growth
• Lessons from decades in bodybuilding and endurance sports
• How Kris approaches hybrid training for longevity and performance
• Whether something like Bodybuilding.com could ever happen again in today’s social media era
• Why we should all do more hard things
• And much more

CHAPTERS
00:00 Introduction and Welcome
00:16 Meet Kris Gethin: Fitness Legend
01:12 The Importance of Transformations
03:27 Sustaining Weight Loss and Healthy Habits
10:40 The Role of Technology in Fitness
13:22 Selfishness vs. Selflessness in Fitness
17:52 The Rise and Influence of Bodybuilding.com
23:12 The Shift Towards Longevity and Biohacking
25:39 The Importance of Purpose and Longevity
27:44 The Impact of Social Media Algorithms
29:46 Embracing Hardship for Growth
35:26 Balancing Hybrid Training
42:19 The Power of Digital Detox and Meditation
45:27 Seasonal Training and Personal Fulfillment
47:39 Final Thoughts and Resources

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#414 Dr. Dwayne N. Jackson – Peptides and GLP-1 Agonist Drugs Masterclass Nov 06, 2025

Show notes

Dr. Dwayne N. Jackson, PhD in Neuromuscular Physiology, joins me to bring clarity, evidence, and nuance to one of the most hyped and misunderstood topics in modern fitness and medicine—peptides.

With an extensive background in academic research, education, and business, Dwayne draws from his PhD work on peptides to help separate legitimate science from marketing myth.

He shares expert insight on:
• What peptides actually are and how they function in the body
• Whether BPC-157 truly delivers on its “healing” reputation
• The strength of current evidence behind popular peptide claims
• Why sourcing peptides outside medical supervision is risky
• The exciting—but complex—future of GLP-1 agonists and similar drugs
• Whether microdosing GLP-1 medications holds any merit
• The real science behind GLP-1 effects beyond appetite and fat loss
• The growing danger of social media misinformation in bodybuilding and health
• And much more

CHAPTERS
00:00 Introduction to Dr. Dwayne Jackson and Peptides
01:15 Understanding Peptides: Basics and Functions
02:58 BPC 157: Hype and Healing Potential
09:40 Safety and Regulatory Concerns of Peptides
22:23 GLP-1 Agonists and Weight Loss
29:46 Managing Hunger and Weight Loss Post-Medication
30:29 RP Strength and the RP Hypertrophy App
31:53 Caloric Intake and Weight Regain
33:59 Microdosing in the Fitness Industry
44:03 Bodybuilding and the Pressure to Stay Lean
51:59 The Dangers of Easy Access to Performance Enhancing Drugs
55:50 Conclusion and Final Thoughts

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If this episode helped you, you can help me by:
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Just Bite Me Meals (use code ANDREWCOATESFITNESS for 10% off)
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MacrosFirst (nutrition tracking)
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#413 Dr. Karl Nadolsky – Adrenal Fatigue and Balancing Hormones: Science or Pseudoscience? Nov 04, 2025

Show notes

Endocrinologist and obesity specialist Dr. Karl Nadolsky joins me to bust myths, debunk pseudoscience, and share evidence-based nuance around:

• Whether “adrenal fatigue” is a real thing
• What adrenal insufficiency actually is
• The most common symptoms people misattribute to “adrenal fatigue”
• Thoughts on self-proclaimed “hormone specialists”
• The marketing of “hormone balancing” and why it’s misleading
• How lifestyle improvements get mistaken for medical fixes
• The nuance behind BMI, waist circumference, and metabolic risk
• What happens when cortisol is too high or too low
• The truth about hormones and fat gain or loss
• Are diet drinks really bad for your liver?
• And much more

CHAPTERS
00:00:49 Debunking Adrenal Fatigue
00:03:29 Symptoms and Misdiagnosis
00:05:05 Real Medical Concerns
00:06:24 The Role of Lifestyle Changes
00:06:59 Challenges in Healthcare
00:13:45 Understanding Hormone Specialists
00:19:51 The Problem with Hormone Balancing
00:23:51 Hormones and Metabolic Rate
00:26:13 Understanding Hormonal Impact on Weight Gain
00:27:25 Cortisol and Its Complex Role in Weight Gain
00:31:06 Menopausal Hormone Therapy and Obesity
00:31:56 The Dangers of Abdominal Obesity
00:32:46 BMI vs. Waist Circumference: A Better Indicator?
00:42:03 Musculoskeletal Risks of Obesity
00:48:30 Debunking Myths About Diet Drinks

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MacrosFirst (nutrition tracking)
https://www.macrosfirst.com/

KNKG Bags (15% off)
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Versa Gripps (discount link)
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#412 Krista Scott-Dixon - Performance Psychology, Play, and Personal Productivity Oct 30, 2025

Show notes

Industry icon Krista Scott-Dixon joins me to share her wisdom, expertise, and philosophy on:

• Why “sciencey protocols” are often a grift (with nuance and context)

• Why living smaller and spending less is often boring—but better

• Sleep routines and avoiding fragility in your lifestyle rituals

• Performance psychology from coaching elite tactical personnel—and how it helps everyday people

• How adults can use play to be healthier

• What she means by “my job is to make you a worse person”

• What self-abandonment is (and how to stop doing it)

• How she maintains personal productivity

• And much more

CHAPTERS

00:02:02 The “Sciencey Protocols” Grift

00:05:57 The Basics of Health and Fitness

00:07:36 Sponsor Break: Train Heroic

00:12:50 The Fragile Human Hypothesis

00:16:34 Performance Psychology and Everyday Life

00:29:24 The Importance of Playfulness

00:36:24 Playful Pranks and Everyday Fun

00:36:55 Embracing Childlike Joy

00:39:48 Physical Play and Fitness

00:41:45 Setting Boundaries for Self-Care

00:51:17 Productivity and Balance

00:59:06 Defining Success and Longevity

SUPPORT THE SHOW

If this episode helped you, you can help me by:

• Subscribing and checking out more episodes

• Sharing it on your social media (tag me—I'll respond)

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FOLLOW ANDREW COATES

Instagram: @andrewcoatesfitness

https://www.andrewcoatesfitness.com

PARTNERS & 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 (nutrition tracking)

https://www.macrosfirst.com/

KNKG Bags (15% off)

https://www.knkg.com/Andrew59676

Versa Gripps (discount link)

https://www.versagripps.com/andrewcoates

TRAINHEROIC — FREE 90-DAY TRIAL (2 steps)

1) Go to https://www.trainheroic.com/liftfree

2) Reply to the email you receive (or email trials@trainheroic.com) and let them know I sent you

#411 Dr. Ben Rein - Social Interaction and Your Health Oct 28, 2025

Show notes

Dr. Ben Rein is a neuroscientist and the author of the new book Why Brains Need Friends.

Ben guest stars on my podcast to share his expertise about:

-Is loneliness as dangerous as smoking, and why

-How social interaction improves our health and well being

-The difference between solitude and isolation

-Why we experience isolation as stress

-How isolation leads to inflammation

-Is increased virtual interaction dangerous

-Can some forms of virtual interaction be positive

-The growing danger of societal fracture along tribal lines whether political or nutritional

-The difference in experience between introverts and extroverts in their dose of social interaction

-The benefits of interaction with pets

-Can pet interaction be as healthy as interaction with other people

-Alcohol’s potential role in social health

-And much more

01:08 The Dangers of Loneliness

03:05 Isolation and Health Impacts

07:46 Solitude vs. Isolation

12:46 Virtual Interaction and Social Media

18:01 Societal Tribalism and Empathy

26:45 Navigating Political Tribalism

27:41 The Importance of Social Connections

30:44 Introverts vs. Extroverts: Social Interaction Benefits

36:08 The Role of Pets in Mental Health

40:53 Alcohol and Social Interaction

49:45 Conclusion 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:

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#410 Marc Megna - Show Up And Do The Right Thing When No One Is Watching Oct 23, 2025

Show notes

Marc Megna is the cofounder of Anatomy a series of successful gyms in Miami, he’s also a former NFL player and author. Marc joins me and shares humility and wisdom from his career and life, including:

-Why Marc shows relentless commitment to his physical fitness even with the competing demands of being a father and husband, and operating a business

-How Marc’s commitment to fitness makes him a better father and husband, and a better business operator

-How a great coach was a positive role model on Marc and his teammates

-The importance of always doing the little things right especially when no one is watching (or you don’t think anyone is watching)

-Why Marc believes people need to spend less time consuming grind culture media and more time taking action

-The importance of doing the small things and the right things as opposed to portraying a image to the world on social media

-The problem with victim mindset

-Why successful stories are always told backwards

-And much more

01:21 Balancing Fitness and Family

02:45 The Importance of Consistency and Hard Work

05:40 Lessons from a Legendary Coach

10:59 Empowerment vs. Victim Mindset

12:56 The Value of Integrity and Consistency

21:13 The Role of Discipline in Success

24:13 Quotes and Reflections

25:37 Introduction to My Brother's Work Ethic

26:04 The Construction Worker Story

26:37 Defining Success and Grit

27:48 Don Saladino's Journey

30:30 The Illusion of Success

33:34 Curating Your Environment

34:50 Commitment and Effort

41:39 Starting from Zero

43:01 Building a Community

45:55 Podcasting and Future PlansI’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:

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#409 Dr. Joey Munoz - Fat Loss and Long Term Health Oct 21, 2025

Show notes

Dr Joey Munoz is one of my favourite authorities and communicators about exercise science and nutrition. Joey joins me for a masterclass on fat loss, muscle, and health outcomes. Joey shares his expertise on:

-Does losing body fat improve health outcomes independent of any other changes or behaviours?

-What behaviours in addition to fat loss improve long term health outcomes

-Can someone be truly healthy with higher body fat percentages long term

-How does body fat influence metabolic health risks like cardiovascular disease, cancer, diabetes, and Alzheimer's

-Are obese people really lower in muscle mass

-The importance of muscle mass in long term health outcomes

-What is “skinny fat” and why is it dangerous for long term health

-The role of chronic inflammation in health, cause or effect(or both)

-Non Alcoholic Fatty Liver Disease (NAFLD)

-Red meat and its associated risks for prostate cancer

-Nuance in discussing topics outside of someone’s area of education and expertise, and noticing this on social media

-And much more

00:54 The Impact of Fat Loss on Health

02:12 Mechanisms Behind Fat Loss and Health

05:25 Inflammation and Its Effects

06:09 Adipose Tissue and Insulin Resistance

09:35 Benefits of Fat Loss on Health Markers

13:41 Healthy at Higher Body Fat Percentages?

18:47 The Skinny Fat Phenomenon

23:09 Muscle Mass and Health

27:21 Understanding Non-Alcoholic Fatty Liver Disease (NAFLD)

27:37 Lifestyle Factors Affecting Liver Health

28:55 The Role of Inflammation in Chronic Diseases

29:41 The Importance of Fiber in Nutrition

29:56 Exercise and Stress Management for Liver Health

30:32 Social Connections and Health

31:14 Nutrition and Alzheimer's Disease Risk

32:14 The Complexity of Nutritional Impact on Diseases

36:43 Red Meat Consumption and Cancer Risk

42:06 Muscle Mass, Bone Density, and Fall Prevention

50:33 The Benefits of Plant-Based Foods

54:10 Podcast and Social Media Recommendations

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www.trainheroic.com/liftfree⁩ to start your 90 day free trial.

#408 Christian Thibaudeau - How to Get Stronger Oct 16, 2025

Show notes

Christian Thibaudeau is a legend in strength and conditioning and joins me for a quick masterclass on how to train strength, plus his expertise on:

-How quickly do we lose strength if we don’t train it

-How much of our strength is our muscle

-How much of our strength is our nervous system’s ability to recruit our muscles better

-Why frequency matters most for strength development

-Why can’t we voluntarily recruit 100% of our capacity for strength

-How to train and maintain power and explosiveness as we age, and why it matters

-And much more

01:11 Discussion on Strength Loss and Training

04:16 Neurological and Muscular Factors in Strength

09:47 Training Frequency and Strength Gains

14:35 Balancing Strength and Hypertrophy

20:27 Neuromuscular Matching and Individual Differences

24:55 Neuromuscular Recruitment and Protective Mechanisms

25:45 Tendon Experiments and Strength Anomalies

27:14 Adrenaline and Protective Mechanisms in Extreme Situations

28:56 Strength Potential and Training from a Young Age

29:33 Farm Strength and Real-World Examples

31:08 Power and Explosiveness in Aging

32:01 Explosive Actions vs. Slow Heavy Actions

37:16 Stability and Power Training

41:00 Power Training Progressions and Tools

47:11 Strength Training and Sport Performance

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

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-Sharing with the friend you think of who needs this episode

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.Get a discount on Versa Gripps at www.versagripps.com/andrewcoateswww.trainheroic.com/liftfree⁩ to start your 90 day free trial.

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