Lift Free And Diet Hard with Andrew Coates

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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:

#347 Josh Hillis - Eating Skills, Managing Stress and Emotional Eating, and the Power of Pause Mar 18, 2025

Show notes

Josh Hillis is the zen master of eating skills and returns to the podcast to share thoughts and wisdom on:

-Why it’s risky to blindly trust our hunger signals

-Why pausing for 10 minutes before acting on hunger is the most powerful tool you have

-Learning to distinguish between physical and psychological hunger

-Understanding emotional eating

-Why Josh teaches “values based eating”

-Getting a handle on stress eating

-How food can mask discomfort

-And much more

Follow Josh Hillis on instagram at: https://www.instagram.com/joshuahillis?igsh=MWxsdXA5YzVtam5sYw==

00:57 Challenges of Relying on Hunger Signals

03:16 Differentiating Hunger from Emotional Eating

06:01 Using Breaks and Distractions to Manage Hunger

09:53 Values-Based Eating and Emotional Control

17:13 Creating an Aspirational Identity

24:22 Understanding the Lizard Brain

24:38 The Impact of Stress on Decision Making

25:08 Strategies for Slowing Down and Reflecting

26:29 The Connection Between Emotions and Eating

29:51 Cultural and Personal Influences on Eating Habits

39:46 The Role of Values in Nutrition

43:35 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

#346 Dr. Sam Spinelli - Training and Rehab With Injuries Mar 13, 2025

Show notes

Dr Sam Spinelli joins me for a discussion about rehab, pain, injuries, and how training puts you in a better position to mitigate injury risk and recover faster from injury.

Sam shares:

-Strategies to manage injury risk.

-Strategies to better recover from injury.

-Why he doesn’t think most people need MRI’s or other imaging for many injuries.

-What is load management and why it's the most important thing to focus on with injury risk and recovery.

-Why posture isn’t a major causal issue for pain.

-Nuanced thought on back pain.

And much more.

Follow Sam on IG: https://www.instagram.com/dr.samspinelli?igsh=MW8wazltNGtwMmZkYw==

00:51 Diving into Injury Rehabilitation

01:04 The Reality of Bulletproofing and Injury Reduction

02:51 Load Management in Sports

04:08 The Importance of Progressive Training

07:43 Understanding Injury Rates in Different Sports

13:08 Mitigating Injury Risks

22:08 The Role of Imaging in Injury Diagnosis

28:02 Rehabilitation Insights and Passive Modalities

28:21 Personal Injury Rehab Journey

28:33 Hamstring Injury Assessment and Strategy

29:32 Exercise Selection and Progression

32:23 Nordic Hamstring Curls Debate

38:02 Back Pain Myths and Posture

40:02 Load Management and Deadlifting

44:00 Training Adaptations and Injury Management

49:33 Upcoming Projects and Resources

52:10 Conclusion and Listener Engagement

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

#345 Taylor Ryan - Nutrition to Fuel Performance Mar 11, 2025

Show notes

Taylor Ryan is a Sports Dietitian(The Australian spelling - don’t @ me) and expert in helping high level and everyday athletes fuel for performance.

Taylor shares her wisdom on:

-How to navigate the challenge and tradeoffs of performance and aesthetic goals.

-How prioritizing “leanness” can hurt athletic performance.

-The problems with popular fad diets as foundations for athletic performance.

-Strategy for optimal fuelling for athletics.

-Plus a lot more nuance to nutrition to feel better I your everyday life.

00:39 Balancing Fueling and Staying Lean

02:44 Pseudoscience in Nutrition

05:49 Risks of Suboptimal Fueling

08:09 Disordered Eating in Sports

12:35 Gender Differences in Performance Pressure

14:56 Strategies for Body Composition Changes

23:51 Fueling for Elite vs. Recreational Athletes

28:41 The Irony of Ultra-Processed Foods

29:05 Post-Career Nutrition Challenges for Athletes

31:32 The Keto, Low-Carb, and Intermittent Fasting Debate

34:21 Intra-Workout Nutrition: What You Need to Know

36:45 The Science of Carbohydrate Absorption

39:47 Nutritional Timing and Protein Strategies

43:29 Alcohol and Athletic Performance

46:25 Supplementation Guidelines for Athletes

48:56 Nutrition During Injury Recovery

52:50 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

#344 Mark Fisher - Unconditional Postive Regard Mar 06, 2025

Show notes

Mark Fisher is a dear friend and one of the kindest humans anyone could have the great fortune of knowing.

Mark joins me to discuss:

-What is “unconditional positive regard” and how choosing this outlook reduces your stress and leaves you happier

-How Mark sees life as a series of seasons you evolve through

-A lot of positive, basic, actionable mindsets and tactics to set yourself up for success in your fitness journey.

-Plus much more.

Follow Mark on Instagram at: https://www.instagram.com/markfisherhumanbeing?igsh=MTBkd3JjdnU1bzVjcQ==

00:47 Unconditional Positive Regard

04:37 Mindset and Emotional Reactions

09:27 Stress and Self-Care

14:57 Health Optimization and Social Balance

23:26 Shoutout to Joel Jamison's Morpheus

23:35 The Impact of Stress and Sleep on Fitness

23:59 Personal Experience with Gen Four Oura Ring

25:09 Balancing Data and Intuition in Fitness

26:33 The Importance of Unconditional Positive Regard

30:38 Self-Criticism and Social Media

33:08 Fundamental Attribution Error

42:03 Entrepreneurship as Personal Development

42:34 Upcoming Events 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

#343 Adam Meakins - Physical Therapy and Rehab: Separating Evidence Based Practice From Pseudoscience Mar 04, 2025

Show notes

Adam Meakins is a physical therapist on a mission to upgrade the rehab industry by separating overhyped and sometimes outright dangerous practices from the things that work to help people return to their lives and favourite activities.

In this episode, Adam:

Picks apart a lot of the “silly bullshit” physical therapists practice.
Explains why there isn’t as much of a relationships between form and injury risk as we’ve traditionally believed.
Explains the limitations, myths, and appropriate use of various passive treatments like cupping, dry needling, and shockwave.
Addresses the problems with chiropractic adjustments.
Talks about “bullshit diagnosis” like anterior pelvic tilt and trigger points.
Explains what’s likely going on with back pain and how to manage it.
What actually works to help people feel better.
And much more

00:43 Debunking Passive Physio Methods

01:42 The Problem with Over-Treatment

03:19 Active vs. Passive Interventions

05:02 Patient Expectations and Challenges

07:32 Understanding Regression to the Mean

10:02 The Myth of Chiropractic Adjustments

11:24 The Reality of Cupping and Scraping

22:22 Acupuncture and Dry Needling Explained

26:20 Debunking Muscular Imbalances

29:39 Debunking the Myth of Leg Length Differences

31:51 The Body's Adaptability to Changes

33:22 Personal Experiences with Pain and Movement

34:31 Exploring Movement Variations

36:53 Form and Injury Risk in Training

41:34 Injury Rates in Different Sports

48:46 The Importance of Recovery and Mindset

51:02 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

#342 Brianna Battles - Postpartum Strength and Athleticism Feb 27, 2025

Show notes

Brianna Battles is the industry leading authority on postpartum athleticism.

Brianna guests to share:

-Why “athleticism doesn’t end when motherhood begins”

-Why going through pregnancy doesn’t automatically qualify fitness influencers to become coaches or educators on postpartum training

-Breaking rigid identities around training and allowing for an evolution of how training works across different seasons of life

-The importance of maintaining bone mineral density

-Thoughts on fuelling for performance

-Thoughts on navigating the confusing messaging aimed at women

-Plus so much more

00:36 Athleticism and Motherhood

02:47 Outdated Research and Pelvic Health

04:25 Miscarriage and Exercise Myths

06:53 Training Strategies for Pregnant Athletes

09:25 Mental and Emotional Challenges

12:48 Coaching Female Athletes

21:55 Navigating Fitness Industry Confusion

32:16 Embracing Athleticism at Any Age

32:58 Overcoming Fear of High Impact Activities

33:23 Pelvic Health and High Impact Training

35:52 The Importance of Bone Health

39:06 Rucking and Bone Density

44:44 Encouraging Fitness in Older Adults

51:33 Navigating Female Athlete Health

55:04 Body Image and Performance Pressure

57:53 Seasonal Training and Body Fluctuations

01:01:39 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

#341 Lucas Hardie - Stretching, Flexibility, and Strength Training Feb 25, 2025

Show notes

Lucas Hardie aka RangeofStrength has fascinating media and training resources. Lucas shares his knowledge and experience with an unconventional approach to resistance training that merges strength and flexibility.

In this episode Lucas talks about:

-Why we should expand our training and our body to exercises and positions outside the traditional array of common gym exercises.

-The relationship between strength and flexibility, how they’re not in direct opposition.

-Misconceptions about flexibility.

-Differentiating flexibility from hyper-mobility.

-Why some variability in form from rep to rep is actually a good thing.

-And much more

00:58 Unconventional Strength and Flexibility Training

02:43 Defining Unconventional Movements

03:19 Progressive Overload in Mobility Training

06:04 Jordan Syatt's Flexibility Journey

09:13 Flexibility Training for Everyone

17:14 Misconceptions About Flexibility

22:46 Stretching and Injury Risk

25:24 Hypermobility and Strength Training

28:39 Practical Unconventional Exercises

39:48 Rehabilitation and Strength Training

44:30 Workshops and Resources

45:52 Conclusion and Upcoming Episodes

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

#340 Joe DeFranco - How To Evolve Your Training As You Get Older Feb 20, 2025

Show notes

01:18 Joe's Training Evolution for Longevity

04:41 Key Training Principles for Longevity

07:33 Modified Workout Structure

15:23 Training with Triple H: A Case Study

28:03 Balancing Fitness Goals with Family Life

29:42 The Dark Side of Staying Lean Year-Round

30:54 Frustrations with the Fitness Industry

37:16 The Importance of Tracking Nutrition

46:54 Realistic Expectations and Media Influence

49:22 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

#339 Dean Somerset - Rock Solid Resilience Feb 18, 2025

Show notes

Dean Shares:

- Upcoming book 'Rock Solid Resilience.' available here: https://a.co/d/fKef8Wm

- This episode covered topics such as injury management

- Importance of consistency in training despite injuries

- Practical strategies for reducing injury risk

- Psychological aspects of training

- Effectiveness of foam rolling

- Insight into how different stress loads affect training outcomes

00:00 Introduction and Welcome

00:16 Dean Somerset's Background and Influence

01:32 Training Through Injuries

03:14 Cross Education and Injury Recovery

05:33 Mental Health and Training

07:48 Rehabilitation and Strength Training

10:40 Understanding Pain and Nocebo Effect

16:45 Foam Rolling and Practical Strategies

20:14 Managing Allostatic Load

24:40 Effective Deadlift Techniques

25:45 Addressing Deadlift Myths

27:52 Alternative Exercises to Deadlifts

30:00 Overcoming Training Excuses

33:00 Introducing 'Rock Solid Resilience'

35:30 Balancing Intensity and Recovery

37:24 Adapting Training Programs

42:15 Dean Somerset's Resources and Future Plans

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

#338 Susan Niebergall - Muscle and Strength For Healthy Aging Feb 13, 2025

Show notes

Susan Niebergall represents something rare in the fitness industry - a fitness authority over the age of 60. Susan dives into the importance of resistance training to build strength and muscle as we get older.

Susan shares:

-How her own dedication to muscle and strength let to a better outcome and faster recovery from her hip replacement surgery.

-The importance of strength and muscle to reduce risk of fall injuries, and reduce risk of a catastrophic outcome in case of a fall.

-Why you need to lift “heavy” and what “heavy” means in context.

-What you need to change/focus on in your training and nutrition as you get older.

-And much more.

00:45 Susan's Journey in the Fitness Industry

01:54 Hip Replacement and Rehabilitation

03:36 Pre-Surgery Preparation

09:02 Post-Surgery Recovery

15:51 The Importance of Strength and Mobility

18:41 Reducing Fall Risks and Enhancing Balance

21:20 The Necessity of Heavyweights

22:21 Balancing High Impact and Bone Health

23:11 Strength Training for Older Adults

24:40 The Shift Towards Lifting in Later Life

27:19 Encouraging Fitness Across Generations

31:51 Nutritional Adjustments with Age

39:29 Prioritizing Protein Intake

45:21 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