Lift Free And Diet Hard with Andrew Coates

Latest Episodes:

#387 Michael James Shaw - From The Walking Dead to Twisted Metal: Life, Art, and Fitness Aug 05, 2025

Show notes

Michael James Shaw is a unique guest on the show. Michael isn’t a fitness professional but an actor and writer with credits including Marvel’s Avengers: Infinity War and Avengers: Endgame, The Walking Dead, Fight Night, and now season 2 of Twisted Metal. Michael is an avid fitness enthusiast and used yoga, Brazilian Jiujitsu, strength training, and more to shape his body and mind for his various roles.

Michael shares:

-How he prepares physically for movie and tv roles

-Why he considers his body as “part of the costume”

-His dramatic physical transformation fro his youth

-Do actors stay in shirtless scene shape year round

-How he got started in his career and who was his greatest influence

-How he sets boundaries around working out and eating healthy while spending long days on set and handling the physical demands of some roles

-Why cooking and tracking nutrition are critical

-How he creates space for clarity and creativity

-And much more

00:16 Meet Michael James Shaw: Actor and Fitness Enthusiast

01:33 Michael's Fitness Journey for Twisted Metal

04:52 Balancing Fitness and Acting

10:57 Michael's Early Life and Influences

19:03 The Role of Yoga and Jiu-Jitsu in Michael's Life

23:30 Adapting Fitness Routines

24:42 Importance of Listening to Your Body

25:40 Creating Personalized Workout Plans

27:01 Maintaining Physicality for Acting Roles

27:54 Combining Fitness with Acting

29:22 The Role of Dance and Movement in Fitness

32:05 Balancing Travel and Fitness

38:07 Navigating Celebrity Culture

39:43 The Emotional Impact of Acting

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#386 Dr. Matthew Nagra - Debunking Myths About Plant Based Nutrition Jul 31, 2025

Show notes

Dr Matthew Nagra is a Naturopathic Doctor and Plant Based Nutrition Educator.

Matthew guests to share his experience on:

-Dealing with fraudulent AI based marketing, including his own experience having his voice and image stolen and used to promote dubious products.

-Are extreme tribal diets as common in the general population as they seem from social media.

-Dealing with the false claims about vegan diets from the most extreme vegan influencers.

-Are energy drinks actually harmful.

-Are plant based sources of protein really inferior to animal sources.

-Are plant sources of protein actually “incomplete” proteins.

-What’s the relationship between saturated fat and poor health outcomes.

-Popular misconceptions about plant based nutrition.

-Convenient ways to get more protein if you practice a plant based diet.

-Debunking claims about anti-nutrients in plants.

-And much more.

00:42 AI Misinformation Incident

03:31 Legal and Platform Responses

06:33 AI and Music Industry

07:43 Consumer Responsibility and Verification

12:14 Extreme Diets and Social Media

14:26 Veganism and Ideology

22:50 Energy Drinks: Myths and Facts

26:33 Cardiac Risks of Energy Drinks

27:28 Caffeine Sensitivity and Consumption

29:49 Energy Drinks and Cognitive Function

33:02 Plant-Based vs. Animal Protein

46:28 Debunking the Toxic Plants Narrative

52:36 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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#385 Emma Storey Gordon - Change Your Story, Change Your Lifestyle Behaviour Jul 29, 2025

Show notes

Emma Storey Gordon is a behaviour change and fat loss expert with incredible messaging that gently calls us on our own sh!t.

Emma shares her insight on:

-Identifying when and why your energy is low and the simple lifestyle behaviours you can change to improve your daily energy and sense of well being.

-Lower standard creep.

-The stories we tell ourselves about planning.

-Focus on making your bad days better.

-Mitigating self sabotage.

-The problem with thinking we should never feel hungry.

-Dealing with the reality that we can’t eat whatever we want, whenever we want, and stay lean.

-Is there a relationship between behaviours that create financial freedom and behaviours that create a healthy life.

-Is there any benefit to collagen protein.

-And much more

00:43 Emma's Personal Health Journey

02:17 Energy Management and Fat Loss

04:54 Unproductive Work and ADHD

08:49 Planning and Overcoming Resistance

13:24 Modern World and Weight Gain

18:23 Intuitive Eating and Hunger

25:15 The Psychology Behind Spending and Status

26:54 Nutritional Choices and Tribalism

30:09 Financial Freedom and Lifestyle Choices

32:49 The Importance of Consistency in Fitness

36:41 The Hype Around Collagen Supplements

42:20 Marketing Tactics and Supplement Industry

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 the RP App at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rpstrength.com/coates⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - use the code COATESRP

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Use MacrosFirst for tracking nutrition ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.macrosfirst.com/⁠⁠

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

#384 Eve Guzman - How I Changed My Narratives, Lost 150 Pounds, And Kept It Off Jul 24, 2025

Show notes

Eve Guzman combines her education with her personal experience to have lost 150 pounds, kept it off, became a successful nutrition coach, then built an empire mentoring other women to build their businesses.

Eve shares her wisdom on:

-Why people don’t want to change

-The stories and narratives people hold onto to remain stuck in place

-How to change those narratives

-How your stories and staying in the same place protect you

-Why tracking nutrition isn’t as hard as people think

-What happens when people start tracking

-Fears around regaining the weight

-Dealing with friction from others when you change your life and lose weight

-Gaining confidence in your ability to maintain weight loss

-Dealing with “food noise”

-Do you miss the old lifestyle, way of eating, way you felt

-How staying “heavier” was a way of hiding from the world and from expectations

-How to manage hunger

-The difference between major change in your body and change in identity

-And so much more

00:16 Eve Guzman's Weight Loss Journey

02:17 The Importance of Tracking Macros

05:59 Challenges and Mindset Shifts

07:31 Family Influence and Cultural Norms

10:22 Professional and Personal Growth

21:04 Maintaining Weight Loss and Overcoming Fear

23:54 Balancing Healthy and Fun Foods

25:15 Missing Old Eating Habits

26:49 Hiding from the World

29:22 Dealing with Food Noise

33:17 Overcoming Hunger and Cravings

40:43 Tracking Nutrition Basics

43:37 Challenges in Tracking 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:

-Subscribing and checking out more episodes

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Get the RP App at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rpstrength.com/coates⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - use the code COATESRP

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Use MacrosFirst for tracking nutrition ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.macrosfirst.com/⁠⁠

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

#383 Danny Matranga - Diet Tribalism and Unpleasant Truths About How Much You Can Eat and Stay Lean Jul 22, 2025

Show notes

Danny Matranga is a certified strength and conditioning coach who’s made an impact with no nonsense evidence based messaging around nutrition and fitness.

Danny joins me to share his thoughts on:

-Why people do not have the skills to eyeball their calorie tracking

-The sugar diet

-His favourite tracking strategies

-Why extreme diets are “performance art”

-The problems with dietary tribalism

-Why short sedentary women struggle with staying lean

-And much more

#382 Dr. Mike T Nelson - Metabolic Flexibility Masterclass, Efficiently Using Carbs and Fat As Fuel Jul 17, 2025

Show notes

Dr Mike T. Nelson is a PhD, Author, and prolific educator in nutrition and training.

Mike guests to share his expertise on:

-What is metabolic flexibility and why it’s important for your health and performance

-How to get your body to more efficiently utilize carbs and fats as fuel

-When your body best uses fat and carbs as fuel

-What’s going on with insulin resistance

-How to improve insulin sensitivity

-The importance of sleep on insulin sensitivity

-Why we see diminishing returns on calorie burn when we try to dramatically increase physical activity

-What’s the “Sugar Diet” and why is it gaining attention

-And much more

00:46 Understanding Metabolic Flexibility

01:46 The Role of Carbohydrates and Fats

03:06 Challenges with Carbohydrate Utilization

05:07 Impact of Ketogenic Diets

09:23 Insulin Resistance and Metabolic Flexibility

19:37 Improving Insulin Sensitivity

22:02 Cold Water Immersion and Metabolic Effects

25:13 Caloric Output in Active Populations

27:32 Understanding Caloric Burn and Step Count

28:35 The Limits of Caloric Burn

31:29 The Role of NEAT in Caloric Expenditure

38:17 The Impact of Neurodivergence on Caloric Burn

40:45 Exploring the Sugar Diet

48:38 Practical Takeaways for Metabolic Flexibility

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

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Get the RP App at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rpstrength.com/coates⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - use the code COATESRP

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Use MacrosFirst for tracking nutrition ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.macrosfirst.com/⁠⁠

Go to www.knkg.com/Andrew59676 for 15% off your KNKG bag.Join my Forever Strength 13 week women’s online strength program ⁦www.foreverstrength.ca⁩ and use the code: liftfree to save 10%

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#381 Dr. Eric Helms - How Much Muscle Can The "Average" Person Build? Jul 15, 2025

Show notes

Dr Eric Helms is one of the most respected and influential educators in muscle building training and nutrition.

Eric guests with detailed and nuanced answers about:

-How much muscle can the average person expect to build in a year or across a lifetime

-Are there differences between men’s and women’s ability to build muscle

-Why some distrust has grown toward science and science backed muscle building communicators

-Why we see a battle ground between old school bodybuilding and evidence based tribes

-Thoughts on differences between natural and enhanced bodybuilding

-Unhelpful ideas that come out of the bodybuilding world

-Traditional bulking nutrition

-Are there health risks associated with high protein diets

-And much more

01:37 Muscle Building Expectations

05:28 Men vs. Women in Muscle Building

09:13 Genetic Potential and Training Response

26:36 The Role of Social Media in Fitness

41:54 The Evolution of Macro Tracking in Bodybuilding

43:08 Integrating Research with Practice in Sports Science

45:04 Challenges in Communicating Scientific Findings

47:45 Differences Between Enhanced and Natural Bodybuilders

51:13 The Impact of Training Protocols and Drugs on Recovery

01:03:19 Bulking and Cutting Cycles: Are They Necessary?

01:14:40 Debunking Myths About High Protein DietsI’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: