Lift Free And Diet Hard with Andrew Coates

View Top 200 Chart

Back to Rankings Page

Fitness & Nutrition
**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:

#357 Tony Gentilcore - Getting Started In Fitness, Staying Consistent, Being Flexible Apr 22, 2025

Show notes

Tony Gentilcore is a skilled and experienced coach, and with that skill and experience comes a lot of wisdom about:

-How to get people started and how to meet them where they’re at.

-How to start with a general program and adjust to your injury history, goals, and preferences.

-Why giving people choice in their program helps keep them engaged and consistent.

-How to choose starting rep ranges and progress your lifts.

-What Tony means by “developing a trainable menu”

-Ways to help people stay flexible and adaptable in their training.

-Why Tony feels 3 workouts a week works for most people and what rep range Tony prefers to start most people in.

-Great people to follow and resources to learn from to start and progress on your fitness journey.

-And much more.

01:07 The Evolution of Fitness Writing

06:24 Adapting Training for Beginners

09:52 Effective Programming Strategies

24:33 Motivating Clients and Customizing Workouts

36:59 Recovering from Injury: Personal Stories and Insights

38:05 The Trainable Menu: Adapting Workouts for Injuries

39:37 Consistency is Key: Overcoming Obstacles

41:49 Effort and Motivation: Coaching Strategies

45:53 Balancing Life and Fitness: Realistic Approaches

47:05 The Magic of Three: Sustainable Workout Plans

58:18 Resources and Recommendations for Fitness Enthusiasts

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

Follow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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/

#356 Lee Boyce - How Getting Your Fitness Information Has Changed With Social Media Apr 17, 2025

Show notes

01:08 Evolution of Fitness Information

02:42 Social Media's Impact on Fitness

05:58 AI in Fitness Content Creation

08:57 Positives of Social Media in Fitness

12:21 Negatives of Social Media in Fitness

22:14 Trends and Frustrations in Fitness Content

30:17 Fitness Routine Fundamentals

31:15 Effective Workout Strategies

33:27 Nutrition Basics

34:28 Indulgences and Treats

35:26 Sleep and Recovery

40:22 Mental and Physical Recovery Techniques

46:45 The Importance of Creativity and Fiction

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

Follow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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/

#355 Dr. Susie Spirlock - Managing Hyper-mobility, Tendinopathy, and Other Soft Tissue Injuries Apr 15, 2025

Show notes

Dr Susie Spirlock aka Dr Susie Squats guests to share detail and nuance about:

-Why stretching doesn’t often alleviate “tight” muscles.

-Why dynamic mobility drills and load work better for creating lasting improvements to mobility.

-How to manage hyper mobility.

-Why the old injury management protocol of Rest, Ice, Compression, and Elevation is outdated and what to do instead.

-What is tendonopathy, what’s changed about our understanding, and how to manage and treat it.

-Why surgery often isn’t the best intervention for injury.

-And much more.

Links:

https://moveyourbones.myflodesk.com/traffic-light-system

https://www.moveyourbonespt.com/freebies

01:09 Debunking Stretching Myths

03:00 Dynamic vs. Static Stretching

06:39 Effective Warm-Up Strategies

10:14 Understanding Hypermobility and EDS

15:48 Strength Training for Hypermobility

23:16 Tendinopathy Explained

29:17 Form, Load, and Injury Prevention

31:54 Debunking RICE for Soft Tissue Injuries

35:29 The New Approach: PEACE and LOVE

39:51 Pain Management Without NSAIDs

42:49 Rethinking Surgery for Injuries

48:54 The Role of Athletes in Surgery Perception

56:08 Resources 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:

-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

Follow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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/

#354 Tom Sheppard - Fitness Addiction, Mental Health, and Building Self Efficacy Apr 10, 2025

Show notes

Tom Sheppard is a strength coach and fitness writer who, beneath the rugged exterior is a thoughtful and generous soul who joins to open up about his complex mental health journey and how fitness has saved him.

Tom shares:

-How strength training can be a major positive for your mental health

-Where fitness can creep over into addiction and serious problems

-How to create guardrails against becoming too addicted

-How the gym helps great self efficacy and defeat victim mindset

-And much more.

03:38 The Role of the Gym in Mental Health

12:49 The Importance of Self-Efficacy and Accountability

20:05 Balancing Fitness and Life: Avoiding Fitness Addiction

27:38 Exploring Fitness and Dieting as Socially Acceptable Eating Disorders

28:00 Personal Struggles with Eating Disorders and Fitness Tracking

28:16 The Anxiety of Missing a Day of Logging

28:39 Realizing Unhealthy Habits and Finding Ways Out

29:25 Balancing Fitness and Life: The Importance of Controlled Variance

30:47 The Role of Fulfillment Outside the Gym

33:08 Identifying Red Flags in Fitness Addiction

35:15 The Obsession with Recovery Modalities

38:14 Aligning Motivations with Actions in Fitness

39:27 The Importance of Introspection in Fitness Goals

42:19 Balancing Gym Goals with Life's Other Pillars

47:15 Personal Journey and Career Reflections

49:52 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:

-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

Follow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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/

#353 Nick Shaw - Planning for Success in Fitness, Maintaining Lifestyle Habits When Travelling, and How to Build a Home Gym Apr 08, 2025

Show notes

Nick Shaw is a close friend and the CEO and co-founder of Renaissance Periodization. RP are also my first ever podcast sponsor.

I’ve known Nick, his co-founder Dr Mike Israetel, and many other members of the RP team for many years, spent time with them at countless events including the Olympia weekend, and had them as guests on my podcast numerous times. I’ve attended several RP seminars, beta tested and later completed the RP Nutrition Certification, and read several of their books. So I love RP’s work and media. So I’m proud and honoured to highlight RP and the RP Hypertrophy app as a sponsor.

In this episode Nick shares his thoughts on:

-Planning for success in your fitness and nutrition habits.

-Creating room to be flexible instead of rigid in your habits.

-The best options for creating a home gym especially if you don’t have a lot of space.

-Some wisdom on keeping your fitness and nutrition in check when travelling.

-Details on RP’s new protein shot - Genius Shot.

-And much more.

02:05 The Importance of Prioritizing Fitness

08:53 Creating a Structured Fitness Plan

13:45 Buying Back Your Time

23:56 Setting Up a Home Gym

29:23 Evaluating Gym Equipment

30:58 Traveling and Maintaining Fitness

32:39 Nutrition Tips for Travelers

33:45 Introducing Genius Shot

39:55 Balancing Fitness and Flexibility

45:40 Avoiding Over-Optimization

45:56 The Importance of Consistency

48:42 Adapting to Different Training Environments

52:33 Leveraging Technology for Fitness

53:50 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:

-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

Follow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com⁠⁠

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

#352 James Cappola - A Case For Empathy Apr 03, 2025

Show notes

00:16 Guest Introduction: James Cappola

01:10 The Problem with Shaming in Fitness

01:57 The Fear of Ozempic in the Fitness Industry

03:20 Addressing Vulnerability and Limiting Beliefs

05:23 Breaking the Cycle of Failure

10:55 Personal Journey and Overcoming Challenges

13:30 The Role of Empathy in Coaching

16:20 Social Media and Misconceptions in Fitness

21:26 The Dangers of Fitness Fads

21:57 The Outrage Culture and Social Media Clout

22:32 Dealing with Online Criticism and Call-Outs

23:22 The Seed Oil Controversy and Misinformation

26:11 The Raw Milk Debate and Nutritional Myths

29:43 Misguided Fitness Advice and Gym Etiquette

30:56 The Importance of Strength Training and Enjoyment

36:03 Navigating Social Media and Building a Positive Community

39:42 Concluding Thoughts and Social Media Handles

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

Follow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com⁠

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

#351 Ben Mudge - Cystic Fibrosis, Fitness and Warhammer Apr 01, 2025

Show notes

Ben Mudge is a friend and a treasure.

Ben shares his story of growing up with cystic fibrosis, his fears around the potential progression of the disease, and how devoting his life to his fitness and health has helped improve his quality of life.

Ben shares:

-How cystic fibrosis works

-The catalysts for his changed outlook and effort

-Why he feels “Imperfect actions beats perfect words every time”

-Why he focuses on love of the process

-Why peace and space are important

-Details about his love of Warhammer and other things “nerd culture”

-How to prioritize time for fitness and leisure passions

-And much more.

00:16 Meet Ben: Fitness Without Limits

01:32 Living with Cystic Fibrosis

06:32 The Turning Point: Hospitalization and Recovery

15:09 Prioritizing Health and Lifestyle Changes

28:30 Mental Health and Fitness

31:36 Shooting the Book in a Day

31:47 The Importance of a Friendly Image

32:17 Deliberate Social Media Choices

35:56 Balancing Fitness and Gaming

42:29 The Joy of Warhammer

44:24 Embracing Your True Self

51:25 The Challenge of Modern Convenience

54:31 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:

-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

Follow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com

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

#350 Nathalia Melo - How to Overcome Self Limiting Beliefs Mar 27, 2025

Show notes

Former Olympia champion Nathalia Melo tells her story of leaving Brazil with little money to her name, working and living in tough conditions, while working toward her dreams. Nathalia is pure ferocity with minimal filter and a lot of wisdom to challenge the narratives that are keeping you stuck in place.

Nathalia is today’s guest and shares her thoughts on:

-Overcoming self limiting beliefs and victim mindset

-Why the best time to start is when your life is already busy

-Why people struggle to change their stories and narratives

-How she points to examples of people being successful when they claim they’re “lazy”

-Why the fitness and lifestyle skills you learn in your 20’s may not be the skills you need in your 40’s and onward

-How women suffer when they don’t prioritize their own health and confidence

-And much more

00:15 Guest Introduction: Natalia Melo

00:36 Overcoming Self-Limiting Beliefs

01:47 Nathalia's Journey: From Brazil to Olympia

04:29 Mindset Shift: Embracing Challenges

05:56 Victim Mindset vs. Taking Responsibility

17:50 The Impact of Physical Health on Life

22:10 Challenging Self-Perceptions

25:38 Challenging Self-Perceptions of Laziness

26:31 Adapting Fitness Plans to Life Stages

27:02 The Myth of Waiting for the Perfect Time

35:58 The Reality of Social Media Filters

39:28 Navigating Aging and Cosmetic Procedures

45:21 Conclusion 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:

-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

Follow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com

#349 Alex Sterner - Why You Should Bend and Rotate Your Spine in Your Training Mar 25, 2025

Show notes

Alex Sterner is a certified strength and conditioning coach who specializes in Brazilian Jiujitsu. Follow Alex on Instagram at: https://www.instagram.com/alex.sterner?igsh=MWQ0bHB3emFkZjFkcA==

Alex shares:

-Why your spine was meant to move not stay rigid.

-Why you not only can, but should train and load by bending, flexing, and rotating at your spine.

-Examples of how our spine moves under load and against force in sports and everyday life.

-How to approach training for a strong and mobile spine.

-How to overcome fears around loading and moving your spine.

-Why he doesn’t like the phrase “wear and tear” in the context of our joints.

-Why explosiveness and power are important in your training.

-Why skipping is a useful training tool.

-Why “impact” can be good for your spine, bones, and joints.

-Plus much more.

00:15 Meet Alex Sterner: Strength and Conditioning Expert

01:03 The Importance of Spinal Movement

04:07 Real-Life Examples of Spinal Flexion

07:38 Overcoming Fear and Misconceptions

10:55 Training Methods for Spinal Mobility

24:27 Reframing Wear and Tear

27:44 Optimism in Aging and Adaptation

29:23 Power and Explosiveness in Training

32:25 The Importance of Impact and Eccentric Force

34:46 Risk vs Reward in Training

41:00 Functional Strength and Transfer to Sport

48:06 Four Key Qualities for Athletic Improvement

51:44 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:

-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

Follow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com

#348 Robert Linkul - Training Older Adults and Training Resilience Against Fall Injuries Mar 20, 2025

Show notes

Robert Linkul is the industry leading authority on training older adults.

In this episode Robert shares:

-What sarcopenia is and why everyone should be proactive about it

-How we can reduce the risk of falling

-How we can reduce the risk of a serious fracture injury if we do fall

-How to improve muscle, motor skills, and bone density as we age through training

-Why power and explosive training matters for older adults(and everyone) and how to approach it in a safe and effective way

-The importance of having the strength and skill to get down to and up from the floor

-And much more

00:59 Understanding Sarcopenia

02:42 The Importance of Muscle Mass

04:51 Challenges in Aging Populations

16:30 Cognitive and Social Aspects of Aging

21:10 Training Older Adults

25:08 Building Relationships with Clients

27:49 Introduction to Power Training

28:39 Foundations of Strength for Older Adults

29:18 Tempo Manipulation for Power

30:11 Importance of Type II Muscle Fibres

30:57 Exercise Benefits and Longevity

31:44 Dynamic Movements and Injury Prevention

34:12 Release Lifts and Medicine Ball Exercises

37:08 Sled Training for Strength and Stability

42:35 Cross-Education and Injury Rehabilitation

44:30 Training for Ground Movements

49:38 Personal Anecdotes and Final Thoughts

Follow Robert on Instagram: https://www.instagram.com/robertlinkul?igsh=eHVuaWdpcWlqenht

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

Follow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com