Lift Free And Diet Hard with Andrew Coates

Latest Episodes:

#397 Adrian Vanvleck - Boundaries Are For You To Enforce, Don’t Expect Others To Respect Them Sep 09, 2025

Show notes

Adrian Vanvleck is The High Wizard of a magical realm where nerd culture and fitness merge. Adrian’s power is creating access for anyone to experience fitness without elitism or gatekeeping.

Adrian guests to share his thoughts on:

-Are more nerds participating in fitness

-What created a portal for nerd culture enthusiasts to be more visible in the mainstream

-How can we create room for both our nerdy pursuits and health and fitness

-What elitism and gatekeeping looks like in fitness

-Why you can’t just say you have boundaries, you have to enforce them

-Why we can’t expect to experience life on easy mode all the time

-How to find a system for getting the right calorie intake for your goals without forcing a triggering approach

-His experience in a GLP-1 agonist medication scientific trial where he was locked in a metabolic ward for 30 days

-And much more

00:56 The Rise of Nerd Culture in Fitness

06:03 The Impact of Pop Culture on Fitness

12:02 Breaking Down Fitness Barriers for Nerds

19:02 Setting Boundaries and Overcoming Self-Sabotage

26:45 The Stoplight System: Managing Expectations in Fitness

31:58 Setting Realistic Fitness Goals

32:15 The Importance of Commitment

32:26 Managing Expectations in Fitness

33:44 Permission and Control in Fitness

35:29 Gatekeeping and Elitism in Fitness

44:37 The Role of Genetics and Environment in Obesity

53:41 Calories and Weight Management

59:49 Building a Supportive Fitness Community

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#396 Hattie Boydle - What’s The Story You’re Telling Yourself? Sep 04, 2025

Show notes

Hattie Boydle is a world champion competitor plus coach and educator. Hattie joins the podcast to share her wisdom on:

-Challenging our narratives and stories about why believe and do what we do

-Why women can build muscle as effectively as men

-How challenging it is to stay “lean” year round

-Her competitive history and approach that created her physique

-Her discipline and devotion to her training and nutrition

-The tradeoffs we make to maintain a physique and the tradeoffs we make when we don’t

-Diet culture

-The importance of asking questions

-Why women would more quickly develop their dream physiques by focusing on building vs dieting.

-And much more

01:00 - “I often call myself the grandma of the fitness industry.”

02:00 - Why she thought she’d stop competing at 30 but kept going

04:00 - Competing as a personal venture: “It’s selfish — I do it for me.”

06:00 - On AI in fitness: “AI will never take my job — it will never be human.”

07:00 - Misinformation: “Charisma isn’t science, and a six-pack doesn’t equal expertise.”

10:00 - Myth-busting: Women can build muscle as effectively as men

16:00 - From gymnast to competitor: 20 years of consistent training

18:00 - “Discipline is self-care. Even when unmotivated, I still do it.”

21:00 - Learning flexible dieting with @biolayne to repair food relationship

25:00 - Loving the prep process more than show day

31:00 - On aging: “We earn wisdom and muscle maturity — age isn’t a limitation.”

41:00 - Why fitness models influence: most of the world is out of shape

45:00 - “Every goal has a cost. Fear pushes us, desire pulls us.”

49:00 - Respect the build: “Everybody respects the diet, but not enough respect the build.”

55:00 - Diet culture’s claws: peeling them off one by one 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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#395 Josh Taylor - Beating Gym Anxiety, Video Games, and The Problem With “Science Based Influencers” Sep 02, 2025

Show notes

Josh Taylor is coach who’s media combines evidence based information with his love of gaming.

Josh opens up about his personal experience and shares:

-His experience with gym anxiety and how he worked through it

-How the fitness helps with mental health struggles

-The challenges dealing with a large and engaged social media presence

-The evidence based benefits of gaming

-How set boundaries and enjoy personal joys without guilt

-Why he distanced himself from the “science based label”

-The problem with influencers who speak in absolutes

-How to best apply research to real world experience

-Why “boring makes for good results but not for good content”

-And much more

00:51 Struggling with Gym Anxiety

01:43 Dealing with Personal Challenges

04:54 Impact of Home Stress on Gym Attendance

06:02 Finding Refuge in the Gym

09:46 Overcoming Gym Anxiety

11:18 Fitness and Mental Health

14:54 Navigating Social Media Pressures

20:12 Balancing Work and Downtime

22:05 Guilty Pleasures and Relaxation

29:01 Critique of Modern TV Shows and Movies

30:21 The Witcher: A Deep Dive

33:58 Gaming: Benefits and Misconceptions

40:48 The Science-Based Lifting Debate

54:35 The DiCaprio Method and Rep Ranges

56:43 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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#394 Kenny Santucci - Why People Are Surging Back To Gyms and In-Person Coaching Aug 28, 2025

Show notes

Kenny Santucci is the founder of Strong New York, NYC’s biggest health, fitness, and wellness expo and the owner of The Strength Club in Manhattan.

Kenny joins the podcast to share his thoughts on:

-Are we failing as an industry and a society with health and fitness?

-His mission with his Strong New York Event

-Hyrox and its popularity

-People seeking more community, especially in consuming fitness

-Increased demand for in-person coaching and gyms

-Helping the people who are falling through the cracks

-And much more

01:04 Are We Failing at Fitness?

03:36 The Cost of Fitness and Prioritizing Health

06:16 Fitness as a Status Symbol

10:21 The Problem with Fitness Grifters

15:36 The Rise of Strong New York

19:14 The Evolution of Fitness Trends

21:27 The Social Aspect of Fitness

23:52 Encouraging Community at Fitness Events

24:41 Strength Competitions and Testing Arenas

25:42 Diverse Fitness Activities and Classes

26:18 Encouraging Fitness for Everyone

27:42 The Power of Community and Inspiration

31:35 Organizing a Successful Fitness Event

33:44 Educational Opportunities for Fitness Professionals

36:18 Event Highlights and Special Features

41:46 Promoting the Event 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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#393 Michael Boyle - Should Young Athletes Specialize Early? Aug 26, 2025

Show notes

Michael Boyle is the founder of Mike Boyle’s Strength and Conditioning, author, and a pioneer and icon of strength and conditioning.

Mike generously guests to share his wisdom and experience about:

-Should kids specialize early in a single sport

-Who really benefits when kids specialize early

-Is there a relationship between early specialization and injury

-What does it take to become a division 1 college athlete

-How important is youth strength and conditioning to long term sport performance

-His thoughts on seeing former interns doing social media trend video

-His thoughts on the state of the fitness industry

-His thoughts on high level athletes and injuries

-Guarding your peace online

-And much more

01:33 The Problem with Early Specialization in Youth Sports

07:05 Sponsorship Message: Macros First

08:13 The Tiger Woods Narrative and Misinterpretations

11:36 The Importance of Multi-Sport Athletes

12:50 Sponsorship Message: RP Strength

21:55 Strength and Conditioning for Young Athletes

24:34 The Responsibility of Fitness Influencers

35:56 Starting Soft: Building Team Trust

36:50 Fitness Enthusiasts in Sports

37:08 Longevity in Professional Sports

40:06 The Financial Realities of Pro Athletes

49:03 Social Media and Blocking Negativity

50:48 Embracing Technology in Training

58:36 The Evolution of Functional Training

01:04:39 Annual Training Events and NetworkingI’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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#392 Dr. Katie Dabrowski - The Pathway Out of Pain Aug 21, 2025

Show notes

Katie Dabrowski is a Doctor of Physical Therapy and Strength Coach who merges her education in behavioural psychology and neuroscience with strength training to help people get out of pain, recover from injury, and get strong,

Katie guests to share her wisdom on:

-How to overcome fear of pain and previous injury when returning to lifting, life, and sport

-How she likes to reframe an injury into an opportunity

-How to develop psychological resilience

-Can people just think their way out of pain

-Does exercise selection matter for rehab

-Why training and rehab should look the same to an outsider viewer

-Why she prefers to think in terms of milestones instead of timelines for rehab

-Do pain and injury always come with a clear diagnosis and how to approach rehab if it doesn’t

-How to work with people who expect passive treatments to fix their pain and heal injuries

-Why strengthening is the pathway out of pain

-And much more

01:05 The Importance of Sleep

01:41 Sponsor Message: Just Bite Me Meals

02:46 Sleep Boundaries and Adaptation

04:34 Returning to Sport After Injury

08:29 Sponsor Message: Macros First

09:46 Psychological Resilience in Injury Recovery

18:14 Exercise Selection in Rehab

24:49 Physio Insights and Knee Injury Discussion

26:06 Psychological Aspects of Injury and Recovery

28:29 Rehab Expectations and Training Integration

34:49 The Role of Strength Training in Rehab

39:48 Managing Pain and Injury Through Training

41:58 Engaging Clients in the Rehab ProcessI’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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#391 Jordan Shallow - Fatigue Management (For Training and Social Media) Aug 19, 2025

Show notes

Jordan Shallow is a renaissance man of training philosophy and the co-founder of Pre-Script and the leading industry mind and educator on biomechanics and training anatomy. Jordan also travels the world to still train people hands on, from pro athletes to everyday people.

Jordan joins to share his wisdom and philosophy on:

-Is fatigue a boogeyman to be avoided

-How do you manage fatigue in training?

-The current nature of fitness social media divisiveness

-Why he doesn’t get involved in callout video based “stitch” battles

-And much more

00:48 Newfoundland Connections

02:45 Social Media and Fitness Industry Controversies

03:02 Sponsor Message: Renaissance Periodization

04:24 Debate on Science-Based vs. Evidence-Based Training

14:07 Philosophical Insights on Social Media

17:09 Fatigue and Training Capacity

23:17 Reorienting Perception of Exercise Fatigue

24:36 Teaching Deadlift and Overcoming Normative Values

25:31 Changing Perception of Soreness and Pain

27:37 Creating Psychological Safety in Training

32:55 Load Management and Exercise Selection

38:26 Scaling Intensity and Avoiding Injury

44:46 Complexity in Training and Continuous Learning

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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#390 Stu Phillips - How Much Protein Do We Really Need? Aug 14, 2025

Show notes

Dr. Stu Phillips is a professor at McMaster University and one of the most prominent and respected researchers in resistance training and nutrition especially relating to muscle and aging.

Stu joins me to share:

-What is and what causes sarcopenia

-Can we prevent sarcopenia

-How much protein do we really need - to live healthy and for optimal muscle building

-Do our protein needs change as we get older

-Our current understanding of the importance of food timing

-Is there any evidence to support the use of peptides

-The issues with sourcing peptides

-Popular and misleading claims around women’s training and menopause

-Do energy drinks halt muscle repair

-And much more

00:55 Understanding Sarcopenia

02:24 Preventing Muscle Loss with Age

04:32 Building Muscle at Any Age

07:38 Protein Requirements and Aging

11:24 Debunking Protein Myths

17:57 Plant-Based vs. Animal-Based Proteins

23:36 Protein Timing and Recovery

26:58 Introduction to Peptides

27:42 Oral vs. Injectable Peptides

29:41 Skepticism and Anecdotal Evidence

34:45 Menopause and Women's Training

42:12 Energy Drinks and Muscle Repair

44:03 Social Media and Misinformation

49:48 The Importance of Evidence-Based Information

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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#389 Dave Tate - Elite Strength, Coaching, and Community Aug 12, 2025

Show notes

Dave Tate is an icon of the strength, powerlifting, and coaching world. The founder of EliteFTS and prolific writer and author, Dave is an institution in the industry.

Dave guests to talk about:

-What he’s training for now

-The ways he sets personal training and performance goals, how they evolve with age

-The tradeoffs he made early in his career to pursue elite performance

-Would he do things differently if he could do it over again

-What still gets him fired up about coaching

-Community being missing from the modern gym scene

-Is there an appetite for long form writing in the industry?

-And much more

00:48 Dave Tate's Current Training Regimen

03:44 The Purpose Behind the Training

07:28 Balancing Health and Heavy Lifting

17:00 Injuries and Training Modifications

23:33 Philosophy on Training Through Injuries

26:46 Overcoming Injuries and Mental Resilience

27:32 What Fires Up a Veteran Coach

32:08 The Importance of Context in Coaching

34:46 Community in Modern Gyms

38:50 The Future of Online and In-Person Training

43:04 The Value of Writing and Continuous LearningI’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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#388 Charlie Weingroff - Physical Therapy, Pain, Emotion, and MRIs Aug 07, 2025

Show notes

Charlie Weingroff is a legendary Physical Therapist and Strength Coach who joins me to share his thoughts on:

-Issues with high volume physical therapy business models

-Helping people who have been told by a doctor not to lift weights due to pain and injury

-How to talk to people about their pain

-How pain is tied to emotion

-How pain works in the nervous system

-What ““We know that MRI’s don’t lie but they don’t always tell the whole story” means

-What is the interference effect and does it matter to your training?

-The prevalence of high level athletes who compete with some degree of manageable injury

-And much more

01:21 Discussion on Physical Therapy Practices

01:45 Critique of Commercial Physical Therapy

04:54 Importance of Effort in Physical Therapy

10:05 Strength and Conditioning in Physical Therapy

12:19 Approach to Back Pain and MRI

22:04 Empathy and Communication in Therapy

27:56 Understanding Pain Perception

29:27 The Role of Knowledge in Pain

30:32 Cultural and Environmental Influences on Pain

32:02 The Impact of Diagnosis and Communication

33:12 Pain Management Strategies

44:36 The Interference Effect in Training

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