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:

#337 Mike Doehla - Successful Nutrition Philosophy and Tactics Feb 11, 2025

Show notes

Mike Doehla, the founder of wildly successful nutrition coaching company Stronger U, joins to talk about:

Follow Mike on IG: https://www.instagram.com/mikedoehla?igsh=MTZnaTZpZ2JiZ2FpYg==

-What’s wrong with branded/named diets

-Disrupting On/Off mode thinking and getting people back on track faster

-Why community support matters and how to combat sabotage

-How to successfully manage planning and meal preparation

-And a whole lot more everyday nutrition philosophy and tactics

00:37 The Problem with Branded Diets

04:06 Challenges in the Fitness Industry

08:17 The Importance of Tracking and Accountability

14:57 The Role of Coaches and Real-Time Support

22:45 Influence of Social Circles on Fitness Goals

26:10 Navigating Support in Relationships

28:05 Recognizing and Combating Sabotage

30:06 Challenges of Modern Food Environment

34:42 Mindfulness and Intuitive Eating

36:54 Practical Tips for Meal Planning

46:29 Final Thoughts and Social Media Shoutouts

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

#336 Dr. Mike Israetel - A.I. and the Future of Your Fitness Feb 06, 2025

Show notes

Legendary PhD of Sport Physiology and co-founder of Renaissance Periodization Dr Mike Israetel joins the podcast to talk about how A.I. promises to enhance our everyday fitness and health lifestyle and health outcome.

Dr Mike talks about:

-How coaching will be affected by A.I.

-How likely we’ll see an I Robot scenario (Will Smith movie).

-What will humans do with their extra time if robots take care of daily household tasks?

-Why we’ve seen a rise in Mike Mentzer style low volume training ideology on social media

-Why there appears to be a rift between traditionally PhD educated authorities and social media hypertrophy coaches on training volume?

-and much more

00:16 Welcoming Dr. Mike Israetel

00:35 The Role of AI in Health and Fitness

01:36 AI in Coaching and Medicine

04:53 Human Element in Coaching

07:25 Future of AI and Robotics in Daily Life

16:02 Ethical Considerations and AI

20:15 Impact of AI on Fitness and Lifestyle

25:56 The Status Game: A Never-Ending Cycle

30:50 The Illusion of Superiority

31:46 Debating Hypertrophy: Volume vs. Intensity

32:26 Fitness Influencers: Credibility and Influence

36:31 The Appeal of Low Volume Training

40:08 The Importance of Vibes in Training

45:28 Wrapping Up: 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:⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com

#335 Dr. Joe Zundell - Cancer and Strength Training Feb 04, 2025

Show notes

In an effort to bring on great guests to go beyond the narrow realm of fitness and nutrition, Dr Joe Zundell (PhD in Cancer Biology) joins me to talk about:

-How strength training reduces cancer risk

-How maintaining muscle and bone helps survive cancer treatment

-Why the cancer cure suppression conspiracy theory is silly logic

-What lifestyle behaviours contribute the greatest risk of developing cancer

-The relationship between cancer and obesity

-Why there’s no one dietary ideology that helps to defeat cancer

-and much more

00:15 Meet Dr. Joe Zundell

01:12 Strength Training and Cancer Risk

03:19 Understanding Cachexia

07:42 Cancer Treatment and Quality of Life

09:28 Cancer Complexity and Misconceptions

19:51 Environmental and Lifestyle Factors

26:00 Diet, Obesity, and Cancer Risk

32:03 The Impact of Western Diet on Liver Cancer

33:39 Dietary Advice for Cancer Patients

35:57 Understanding Autophagy and Its Role in Cancer

39:30 The Balance of Immune Response in Cancer Treatment

41:17 Debunking Myths About Cancer and Diet

48:51 The Role of Natural Remedies in Cancer Treatment

51:14 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

#334 Tom Morrison - How Strength Is Essential For Mobility And Dealing With Injuries Jan 30, 2025

Show notes

Mobility expert Tom Morrison joins to share wisdom from years of managing his own injuries and coaching others.

Tom talks about:

-How Tom avoided movement restrictions or pain despite probably having broken his neck

-What the everyday person with a busy life can do with limited time to improve mobility?

-How strength is the foundation of mobility

-The difference between active and passive range of motion

-Why being “degenerative” isn’t necessarily something you should be worried about

-Why medical scans of your joints doesn’t tell the whole story

-Why having physical injuries doesn’t guarantee you’ll experience pain

-Effective warmups for lifting

-Why spending time working down on the floor is important

-and much more

01:21 The Relationship Between Mobility and Injury Risk 02:52 Improving Mobility: Techniques and Tips 05:24 Strength and Mobility: Finding the Balance 12:21 Using Weights to Enhance Mobility 17:39 Personal Experiences with Injuries and Recovery 20:42 Understanding Abduction and Adduction 21:48 The Reality of Degeneration and Scans 25:14 Understanding Tissue Degeneration 26:53 Adapting Training with Age 28:07 Importance of Muscle Strength and Motor Control 32:54 Making Fitness Accessible for Busy Lives 34:57 Effective Warm-Up Strategies 39:25 Overcoming Mental Barriers in Mobility 42:35 Daily Movement and Lifestyle Tips 45:24 The Importance of Floor Movements 48:17 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

#333 Jordan Syatt - How to Prioritize Your Fitness as a Parent Jan 28, 2025

Show notes

Jordan Syatt joins me to discuss:

-How his fitness routine has changed since becoming a parent

-How he prioritizes and finds time for fitness

-How his fitness goals have evolved over time

-Why Jordan has been working on doing Jean Claude Van Damme splits

-Jordan’s mobility routine

-What are “Movement Snacks”

-Choosing workout timing

-If Jordan misses the grind of his career before his family life

And much more

00:15 A Warm Welcome to Jordan Syatt 00:38 Balancing Fitness and Fatherhood 00:52 Flexible Fitness Routine 02:34 Maintaining Fitness Goals 03:46 Late Night Workouts and Family Life 05:25 Fitness Philosophy and Social Media 22:35 The Importance of Walking and Small Movements 33:41 Consistency is Key: Finding Your Optimal Workout Time 34:47 Fasted Training: Pros and Cons 35:28 Training on a Full Stomach: Lessons Learned 38:22 Family Fitness: Setting an Example 40:05 The Science of Mobility and Flexibility 51:46 Balancing Family Life and Career 55:00 The Impact of Social Media Fame 01:01:18 Final Thoughts and Reflections

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

#332 Dan Feldman - Nutrition Mythbusting: Carbs/Insulin, High Fructose Corn Syrup, Omega 3-6 Edition Jan 23, 2025

Show notes

00:52 Debunking the Carbs and Diabetes Myth

02:49 Understanding Insulin Resistance

06:01 The Role of Resistance Training

09:26 Obesity and Health Risks

14:25 High Fructose Corn Syrup vs. Other Sugars

22:27 The Truth About Fruit and Fructose

26:46 Fruit Juice vs. Whole Fruit: Blood Sugar Impact

27:33 Personal Preferences: Fruit Juice vs. Soda

28:27 Glucose Monitors: Are They Worth It?

30:45 Understanding Inflammation: Acute vs. Chronic

34:26 Omega 3 vs. Omega 6: What You Need to Know

43:51 Dietary Fat: Importance and Recommendations

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

#331 Dr. Christle Guevarra - All Things Ozempic Jan 21, 2025

Show notes

Dr Christle Guevarra returns with the every day person’s guide to Ozempic and GLP-1 agonist medications

Follow Christle: https://www.instagram.com/dr.christle?igsh=Yml3dnhreTk2d28w

Christle explains:

-Why resistance training matters when using Ozempic

-Does Ozempic really cause bone and muscle loss, over and above what we would see from dieting and calorie restriction?

-What’s going on with “Food Noise”?

-Are any of the criticisms of Ozempic and similar medications valid?

-Is there any merit to products claiming to be “nature’s Ozempic”?

-Plus much more

We also mention the upcoming RPU - Renaissance Periodization University. That will be going live to everyone around May so stay tuned for more.

The new episode format is gaining a lot of buzz and traction. Please help me get these great guests with more nuance and less sensationalism in the hands of your friends. Share with someone you believe would love this episode.

Thank you

00:15 Meet Dr. Crystal Guevara

00:53 Diving into Ozempic and GLP-1 Agonists

02:55 Addressing Concerns and Side Effects

05:57 Navigating Weight Loss and Maintenance

34:02 The Role of AI in Health and Nutrition

40:03 Exploring Ozempic's Broader Implications

48:51 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

#330 Don Saladino - Philosophy On Grit, Discipline, and Life Jan 16, 2025

Show notes

00:00 Welcome and Introduction

00:15 Catching Up with Don Saladino

01:12 Celebrity Training Insights

01:43 Balancing Family and Career

02:35 Training Philosophy and Approach

03:33 Challenges of Training Actors

07:37 Misconceptions About Celebrity Life

15:05 Grit and Determination

28:15 The Importance of Accountability in Parenting

29:38 Balancing Fitness and Family Life

31:38 The Discipline of Consistent Training

33:18 Reflections on Brian Johnson's Lifestyle

36:25 Helping Clients Overcome Self-Defeating Beliefs

39:30 The Minimalistic Approach to Fitness Coaching

47:42 Upcoming Projects and Collaborations

49:54 Final Thoughts and Farewell

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

#329 Jonathan Goodman - Becoming The Obvious Choice Jan 14, 2025

Show notes

Jonathan Goodman joins to talk about his brand new book The Obvious Choice, out now.

We talk about:

-Why Jonathan chose to write this book?

-Why this book is a pivot into a more mainstream audience?

-The 4 stages of content creation

-How stories and narratives affect your decisions

And more

Follow Jonathan on IG: https://www.instagram.com/itscoachgoodman?igsh=MTI0ejliOGRuOWN4OA==

This episode talks about business, career, and life lessons that can help anyone, more than just the fitness professional. Going forward my mission is to get these episodes and my guests into as many new hands as possible. Help me help the people in your world by taking this episode and gifting it to someone you know will love the topics we discuss. Thank you.

00:00 Introduction to the Podcast
00:16 Welcoming Jonathan Goodman
00:41 The Obvious Choice: Book Insights
01:51 The Role of Social Media in Business
03:35 Human Behavior and Decision Making
12:10 The Four Stages of Content Creation
21:58 Embarrassingly Bad Decisions
22:33 The Emotional Nature of Decision Making
22:47 New Year's Resolutions and Fixed Identity
24:55 Leapfrog Skills in the Fitness Industry
25:42 The Importance of Complementary Skills
28:53 Building Social Media Presence
32:56 Becoming an Industry Leader
38:30 The Journey to Thought Leadership
41:26 The Obvious Choice: Book Promotion
42:53 Final Thoughts and Podcast Growth

Follow Andrew Coates:
Instagram: @andrewcoatesfitness
Join My Email List: www.andrewcoatesfitness.com

#328 Dr. Brandon Parker - How Safe Is Strength Training? How Dangerous Is Not Strength Training? Jan 09, 2025

Show notes

00:00 Introduction and Welcome

00:15 Guest Introduction: Dr. Brandon Parker

01:09 Movement Optimism and Strength Training Safety

02:33 Rounding Your Back: The Nuances

06:34 The Importance of Resistance Training

09:36 Exercise Form and Injury Risk

16:44 Load Management and Recovery

23:29 Stability in Training: Machines vs. Free Weights

26:19 Training Modifications and Warm-Up Techniques

27:07 Exploring Exercise Variations

28:01 Addressing Lower Back Pain

30:06 Fear of Pain and Injury in Fitness Content

32:09 The Power of Belief in Healing

36:57 The Importance of Health for Longevity

46:08 Motivation and Personal Needs

51:49 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

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