Lift Free And Diet Hard with Andrew Coates

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**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.

Latest Episodes:

#407 Sam Miller - GLP-1 Agonist Drugs, Reverse Dieting, and Ultra Processed Foods Oct 14, 2025

Show notes

Sam Miller is a respected educator and authority on metabolism and founder of Metabolism School.

Sam guests on my podcast to share his expertise on:

-The implications of the dramatic rise in GLP-1 Agonist medication use

-The situations where GLP-1 Agonist medication use makes sense and where it’s inappropriate

-Potential benefits outside appetite suppression and weight loss

-Nuance about the potential side effects

-The importance of strength training when using these drugs

-Reverse dieting, what it is, when it’s appropriate

-Situations where reverse dieting may be harmful

-The role ultra processed foods play in the obesity and metabolic unhealth epidemic

-Are all ultra processed foods problematic

-And much more

00:30 GLP-1 Medications: Popularity and Usage

01:33 Mechanisms and Effects of GLP-1

03:10 Broader Implications and Side Effects

11:26 Resistance Training and Muscle Preservation

17:44 Nuances of GLP-1 Use in Different Populations

27:15 Famous Athletes and Weight Struggles

27:41 The Trend of Reverse Dieting

28:39 Concerns with Reverse Dieting

30:57 Effective Reverse Dieting Strategies

43:11 The Role of Ultra-Processed Foods in Health

51:58 Conclusion and Resources

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#406 Dr. John Rusin - Pain Free Performance Oct 09, 2025

Show notes

Dr John Rusin is back with details about his new book, Pain Free Performance.

John joins me to share his expertise on:

-How to approach your training and stay pain free

-How to improve your odds of living pain free with other areas of your lifestyle

-Why he doesn’t believe in aiming for “perfect form”

-What he means by “zone of neutrality”

-What are his 6 characteristics of lifelong health

-Why men should train more like women

-The importance of developing a health buffer zone

-Nuance about not trying to do too much activity with too much intensity too soon

-Are people getting hurt because of the popularity of pickleball

-The importance of realizing that “middle age” is younger than you think

-How it feels to codify his life’s work in his new book

-And much more01:06 Understanding Pain-Free Performance

02:31 Individualized Training Approaches

03:17 Managing Pain and Movement Patterns

11:05 The Role of Lifestyle in Pain Management

18:56 Debunking Perfect Form Myths

24:06 Training Like Women: A Balanced Approach

30:03 Evolving Training Styles for Health and Longevity

30:43 The Importance of a Well-Rounded Training Plan

31:41 Personal Reflections on Training and Life Balance

33:10 The Reality of Aging and Training Smart

37:24 The Benefits and Risks of Sprinting and Explosive Movements

42:46 The Rise of Pickleball and Associated Injuries

48:41 Personal Anecdotes and Lessons from Coaching

50:19 The Journey of Writing a Book on Pain-Free Performance

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Get a discount on Versa Gripps at www.versagripps.com/andrewcoates

#405 JP Tremblay - Trailer Park Health, Fitness, and Nutrition Oct 07, 2025

Show notes

JP Tremblay is a Canadian entertainment icon famous for his role as Julien of the Trailer Park Boys in addition to being a founding creator and writer of the show.

JP joins me in a rare out of character interview to share his stories about:

-The challenges and tradeoffs between writing, filming, and touring and his dedication to his fitness and health.

-Navigating health scares.

-How he set boundaries and focused on his health first.

-Prioritizing education about health and nutrition.

-A real person’s experience and tactics.

-The changing presence of alcohol in his life over the years.

-Personal boundaries around workouts.

-How The Trailer Park Boys started.

-How life has changed with the success of the show and visibility in the public eye.

-The joy of having a positive influence on friends and family with their health.

-The creative process behind Trailer Park Boys.

-And much more.

I hope you enjoy this unique episode and interview

01:47 Balancing Fame and Fitness

03:40 Challenges of Filming and Touring

06:36 The Origin Story of Trailer Park Boys

17:09 Health Scare and Lifestyle Changes

22:08 Dealing with Diverticulitis and Food Sensitivities

25:58 The Role of Alcohol in the Show and Real Life

27:33 Reflecting on a Wild Past

27:46 Embracing a Healthier Lifestyle

28:06 The Social Dynamics of Drinking

31:43 Daily Workout Routine

33:17 The Benefits of Walking

37:12 Family Health Advocacy

42:28 Creative Process and Character Insights

48:21 Remembering John Dunsworth

49:34 Podcast and Future Plans

51:19 Concluding 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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Get a discount on Versa Gripps at www.versagripps.com/andrewcoates

#404 Dr. Susan Kleiner - Women’s Performance Nutrition Masterclass Oct 02, 2025

Show notes

Dr Susan Kleiner is a PhD of Nutrition and Human Performance and a Registered Dietician who’s worked with the highest level athletes in sports.

Susan guests in this masterclass on performance nutrition to share her expertise on:

-Fuelling for athletic performance

-Do female athletes face more pressure than men to appear lean

-Tactics for short term leanness while not losing training effectiveness

-Long term tactics to manage performance and aesthetic goals

-The criticism female athletes like Serena Williams have traditionally faced, plus some nuanced thoughts on Serena’s current use of GLP-1 agonist medications

-Fasted cardio

-Leanness and injury risk

-Creating client autonomy for adherence

-Signs you’re potentially under-fuelling

-Common micronutrient deficiencies in active people

-And much more

01:06 Pressure on Female Athletes

04:21 Media Influence on Athlete Image

08:27 Nutrition and Performance in Female Athletes

12:57 Sponsorship and Media Demands

15:53 GLP-1 Agonists and Athlete Health

22:04 Fueling Strategies for Athletes

32:42 Seasonal Nutrition Management

38:45 Injury Risks and Body Composition

40:02 The Ice Cream Boy: A Case Study

45:42 Identifying Under-Fueling in Athletes

52:52 The Female Athlete Triad

01:04:23 Micronutrient Deficiencies in Athletes

01:09:01 The Role of Dietitians in Sports Nutrition

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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#403 Sharelle Grant - Using Your Weekend to Get Ahead Not Fall Behind Sep 30, 2025

Show notes

Sharelle Grant is a nurse turned online coach and founder of the Women’s Health Movement. Sharelle joins me to share her philosophy on success in fitness, health, and life including:

-Setting and maintaining boundaries

-Why weekends are your cheat code to get ahead

-Not taking personally or reacting to everything you see online

-Not being emotionally reactive and the power of pause

-The risks of osteoporosis and serious osteoporosis fracture injuries and how to reduce risk

-Nuanced thoughts on the use and misuse of GLP-1 agonist medications

-Thoughts on the Biggest Loser documentary and why shame, fear, and extreme approaches to fat loss don’t work

-And much more

01:05 The Importance of Setting Boundaries

05:14 Navigating Social Pressures and Boundaries

12:54 Using Weekends to Get Ahead

17:47 The Power of Structure and Routine

19:15 Handling Online Opinions and Arguments

25:13 Understanding Human Behavior and Reactions

25:29 Creating Space Between Input and Output

26:35 Mindful Eating and Emotional Triggers

27:53 The Power of Data in Decision Making

31:13 Charlie's Mental Model of Inversion

32:37 Prioritizing Goals and Making Strategic Decisions

34:17 Women's Health and Fitness Misconceptions

37:05 The Role of GLP-1 Agonists in Weight Management

47:44 The Importance of Support and Accountability

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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#402 Jaclyn Phillips - The Unseen Mental Health Battle Sep 25, 2025

Show notes

Jaclyn Phillips is the Head Coach of Team Strong Girls and a vocal mental health advocate.

Jaclyn joins me to share her wisdom and thoughts on:

-How someone can on the surface seem like they live a charmed life but deal with unseen mental health challenges

-Feeling pressure to portray a happy and successful exterior

-How people feel isolated and alone in their struggles as everyone else appears to be happy and have their life together

-How fitness “saved” Jaclyn

-The limits of what fitness can do for mental health

-The potential negative impact of fitness messaging and media

-How she makes fitness work during times of extensive travel

-The belief that you need to do Pilates or other forms of fitness to “look like” the fitness professional, marketer, influencer

-Fitness professionals who are using GLP-1 agonist medications but not open about it while promoting their programs and using their body/appearance to sell

-And much more

00:56 Mental Health and Fitness

03:17 Jacqueline's Mental Health Journey

10:21 Balancing Mental Health and Coaching

13:00 Vulnerability and Authenticity in Fitness

28:08 Fitness as a Lifeline

31:04 Travel Fitness Tips

32:18 Adapting Fitness Routines on the Go

33:32 Vacation Workout Strategies

35:43 Pilates and Fitness Misconceptions

38:19 Yoga and Pilates: Benefits and Limitations

42:26 Strength Training and Progress Measurement

45:03 GLP-1 Medications and Fitness

51:58 Cultural Differences in Health Advertising

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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#401 Abby Langer - Scorched Earth On Nutritional Pseudoscience Sep 23, 2025

Show notes

Abby Langer is one of the best resources for combatting the lunacy we see online and backs it up as a dietician with years of experience.

Abby joins me to share her thoughts on:

-the negative reaction to Serena Williams using and endorsing GLP-1 agonist medication

-the negative media and comments about the appearance of famous women like Nelly Furtado, Jessica Simpson, and Jennifer Love-Hewett

-How moms can avoid perpetuating harmful handed down cultural and media beliefs about dieting and personal value to their children

-Soulless grifters who do things like make videos buying up a table full of girl guide cookies while lecturing the kids about how bad the cookies are

-Influencers who film themselves walking through Costco while demonizing random foods

-The Biggest Loser Documentary

-Home cortisol testers

-Advice for the confused, overwhelmed, and desperate person who just wants to feel better

-And much more as Abby goes scorched earth on influencers who peddle pseudoscience00:47 Discussing Serena Williams and GLP-1 Agonists

04:16 The Pressure on Women in Society

07:43 Hollywood's Double Standards on Aging

09:32 The Influence of Mothers on Body Image

11:16 The Role of Beauty in Women's Lives

14:17 Combating Negative Self-Talk

16:52 GLP-1 Agonists: A Balanced Perspective

20:10 The Rise of Nutrition Misinformation

23:47 Critiquing Popular Nutrition Influencers

27:42 The Problem with Fear-Mongering in Nutrition

32:51 The Decline of Critical Thinking

34:17 The Biggest Loser Documentary Controversy

37:31 Fragmented Media Consumption

40:41 Navigating Misinformation in Health and Nutrition

46:33 The Basics of Healthy Living

49:21 The Cortisol Testing Scam

52:19 The Rise of GLP-1 Agonists

55:08 Protein Powders and Heavy Metals

57:26 The Grift of Fearmongering in Nutrition

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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#400 Holly Baxter - Muscle Building: Volume, Frequency, and Intensity Sep 18, 2025

Show notes

Holly Baxter is a prominent evidence based coach and research communicator with a Masters in Dietetics, all while being a competitive IFBB Pro.

Holly joins me to deep dive into research and practical application of:

-Do we need to train to failure to optimize muscle growth

-Volume and muscle growth

-How many weekly sets do you need to grow muscle and to optimize for muscle growth

-Is one set per week enough for robust muscle growth

-Does training frequency matter

-Do squats, deadlifts, and other heavy compound lifts “thicken your core muscles”

-Self selection bias in body type and sport

-Do older women need more protein

-Plus how Holly manages to balance her coaching and competitive careers

-And much more

00:58 Training to Failure: Do We Need It?

01:52 Research Insights on Training to Failure

04:49 Experienced vs. Beginner Lifters: Knowing Failure

10:20 Effective Reps and Training Volume

12:16 Research on Training Volume and Muscle Growth

18:23 High Volume Training: Pros and Cons

23:11 Practical Advice for General Population

32:01 Exploring Training Frequency and Volume

35:17 Benefits of Full Body Training

38:42 The Debate on Compound Lifts and Core Thickness

49:22 Balancing Life and Competitive Training

01:00:17 Protein Needs for Older Women

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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Go to www.knkg.com/Andrew59676 for 15% off your KNKG bag.

#399 Dan Go - Getting Healthy in Your 40’s and Beyond Sep 16, 2025

Show notes

Dan Go is a fitness coach for entrepreneurs who’s build a massive media presence with actionable advice while ignoring the combativeness of the fitness industry.

Dan guests to share his wisdom on:

-What you need to focus on to feel better in your 40’s and beyond than you did in your 20’s

-Beliefs to let go of to be healthier

-A nuanced approach to reducing alcohol intake

-Getting away from victim mentality

-The mindset of not seeing change in your 40’s as already too late

-What to focus on for long term longevity

-Why financial stress negatively impacts your health

-The importance of curating the environment, the people, and the media you surround yourself with

-And much more

00:16 Guest Introduction: Dan's Journey

02:59 Fitness in Your Forties: Key Strategies

04:58 Beliefs and Behaviors for Success

11:22 The Impact of Alcohol on Health

24:40 Blame and Responsibility in Fitness

27:20 Misrepresentation in Health Studies

28:30 The Vicious Cycle of Misinformation

29:46 Promoting Longevity and Healthy Living

35:09 Financial Health and Stress Management

40:19 The Importance of Your Social Environment

46:17 Curating Your Environment for Success

49:41 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:

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#398 Aidan Muir - Creatine 101, Nutrition For PCOS, and When Meal Timing Matters Sep 11, 2025

Show notes

Aidan Muir is a dietitian(Australian spelling) who’s masterful at presenting evidence based nutrition through his media.

Aidan joins me to talk about:

-The basics of creatine, who should consider taking it,

-Is the evidence for creatine’s physical and cognitive benefits as strong as some believe

-Does PCOS require a special approach to nutrition

-Is it really harder to lose fat with PCOS

-Do GLP-1 agonist medications work as well for PCOS

-Are there situations where meal timing has benefits?

-How to track raw vs cooked weight for your meals

-Nutrition and hydration strategies for hybrid and endurance athletes

-Is there strong evidence that high fibre intake affects longevity

-What Aidan means by saying: “Not every nutrition decision needs to be something sustainable you can do for the rest of your life”

-And much more

00:56 Creatine 101: Benefits and Misconceptions

03:07 Debunking Creatine Myths

07:02 Creatine and Cognitive Function

10:53 Nutrition for PCOS

19:14 Anti-Inflammatory Diets

22:58 The Importance of Meal Timing

24:50 High Training Volumes and Calorie Modulation

26:09 Nutrition Strategies for Endurance Athletes

27:18 Tracking Nutrition: Raw vs Cooked

30:12 Carbohydrate Intake for Hybrid Athletes

38:28 GLP-1 Agonists and PCOS

39:49 Fiber Intake and Longevity

43:09 Sustainability in Nutrition Decisions

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