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:

#327 Dr Allan Bacon - Supplements: The Good, The Bad, and The Ugly Jan 07, 2025

Show notes

Dr. Allan Bacon is in the house to give a masterclass in supplements, including:

-The supplements that have a lot of evidence to support

-Why everyone should take creatine especially older women.

-Can you combine caffeine and creatine?

-Details on beta-alanine, pump supplements, vitamin D, fish oils, magnesium and more.

-Is there any benefit to using BCAA’s/EAA’s?

-What are anti-nutrients and why do shady fitness influencers fear monger about them?

-And much more.

Enjoy this separation of hype from where the evidence currently points.

Follow Allan on IG: https://www.instagram.com/drallanbacon?igsh=MTZpNXRqNXkyZXhjaQ==

Thank you for listening.

00:00 Welcome and Introduction

00:16 Guest Introduction: Dr. Alan Bacon

01:28 Diving into Supplements

02:10 The Benefits of Creatine

07:04 Creatine for All Ages

08:03 Creatine and Bone Health

09:27 Creatine and Training Performance

16:28 Supplement Recommendations and Personal Experiences

19:48 Other Effective Supplements

25:43 Prioritizing Your Supplement Spend

27:37 Canned Tuna vs. Salmon: A Practical Approach

28:09 The Importance of Omega 3 and Supplementation

28:39 Vitamin D and Magnesium: Essential Supplements

29:13 Magnesium Supplementation: Dos and Don'ts

30:30 Multivitamins vs. Individual Supplements

35:29 The Debate on Supplemental Aminos

42:58 Baking Soda as a Pre-Workout Supplement?

44:42 Anti-Nutrients: Myths and Facts

51:55 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

#326 Luka Hocevar - Why Everyone Should Train Like An Athlete For Life Jan 02, 2025

Show notes

Luka Hocevar returns with his usual big energy to share wisdom on:

-The importance of training and maintaining speed, power, and explosiveness as we get older.

-Building resilience against fall injuries.

-How to structure training programs for athletic qualities .

-How strength training reduces risk and slows the progression of neurodegenerative disease like Parkinson’s.

-The importance of developing movement and muscle reserves as we age.

-And much more.

Enjoy this deep dive into where Luka’s life’s work intersects close to home with the health issues of loved ones.

Follow Luka on IG: https://www.instagram.com/lukahocevar?igsh=MTc2aHRkZGlwdnFpYQ==

Thank you for listening. 00:00 Introduction and Welcome

00:16 Catching Up with Luka Hocevar

02:33 The Athlete for Life Philosophy

06:05 Training for Longevity and Quality of Life

12:06 Programming and Training Strategies

21:33 Advanced Warmup Techniques

22:06 The Importance of Intent in Training

22:21 Using Technology for Performance Tracking

23:43 Contrast Training Explained

24:33 Post Activation Potentiation (PAP)

24:58 Time Efficiency in Training

26:15 Maintaining Skills Under Fatigue

27:00 Personal Challenges and Lifestyle Impact

28:41 Strength Training and Parkinson's

31:20 Building Physical and Mental Reserves

37:41 Focus on What You Can Control

39:21 Empowering Clients Through Training

41:09 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

Thank you so much

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

#325 Brad Jensen - A Conversation About Addiction and Fitness Dec 31, 2024

Show notes

Brad Jensen, The Sober Bodybuilder joins me to share his story of a history of addiction and homelessness and how fitness was a linchpin in his recovery and sustained sobriety.

Learn:

-Can fitness addiction be taken too far?

-Why the people you surround yourself with matter A LOT.

-Why more people are drinking less or giving up alcohol completely.

-Why identity is an important part of change and success.

-First steps to get help or try to help someone in your world who’s battling addiction.

And More

This episode is among the earliest in a significant shift in discussion topics and theme for this podcast going forward. I still believe there’s a goldmine here for coaches, but this is now intended to be a valuable resource to the end users, the enthusiasts, and even the beginners who need our help navigating the often confusing and conflicting world of fitness and nutrition. If you find this valuable, please share it with a friend who needs it. Thank you. 00:00 Introduction and Podcast Mission

00:15 Welcoming Brad Jensen

02:09 Brad's Journey with Addiction and Fitness

04:28 The Role of Fitness in Recovery

08:05 Balancing Fitness and Life

13:27 Social Dynamics and Healthy Living

18:37 Changing Attitudes Towards Alcohol

23:11 Choosing Not to Drink

24:10 Recognizing Problematic Drinking

25:05 Addiction and Food

26:24 Life Changes and Priorities

28:43 The Role of Environment

33:45 Identity and Sobriety

40:32 Helping Others with Addiction

42:04 Spirituality and Sobriety

46:20 Final Thoughts and Resources

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

#324 Rachel Henley - Tough Conversations And Setting Boundaries Dec 27, 2024

Show notes

Rachel Henley has cracked the code on creating evidence based and practical training content and scaling a massive audience.

We talk about:

-Dealing with unwelcome comments from loved ones, shame triggers, and having tough conversations around this

-The “silly shit” Rachel used to do before finding evidence based fitness and nutrition

-Dealing with comments and beliefs about “ideal bodies”

-Our mission to focus on getting more everyday people into the gym and access to fitness instead of arguing over technical training minutiae

-How to tell who’s a real coach and who’s an entertainer masquerading as a coach.

And much more

Please follow Rachel on IG: https://www.instagram.com/henleyfitness?igsh=Njl6djZ6dzJ4dzM2

00:00 Introduction and Welcome
01:33 Rachel Henley's Viral Moment
02:50 Navigating Family Criticism
04:05 Empathy and Setting Boundaries
07:14 Shame Triggers and Family Dynamics
09:52 Silly Fitness Mistakes
12:16 The Shortcut to Shred Experience
17:12 Body Image and Public Perception
20:21 Authenticity in Social Media
22:35 Authenticity in Social Media
23:22 Building Trust with the Audience
24:24 Encouraging Gym Confidence
25:53 Critique of Social Media Trends
26:47 Navigating Fitness Misinformation
29:11 Shameless Plug and Advice
34:10 The Problem with Viral Content
46:21 Final Thoughts and Farewell

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

#323 Dr Joseph Munoz - Nutrition Misinformation, Harmful Vs Incorrect Dec 27, 2024

Show notes

Dr Joseph Munoz joins to distinguish between how some nutrition misinformation is harmful while others are just incorrect.

We talk about:

-Debunking the carb - insulin hypothesis

-Does protein timing matter that much?

-Creating change through identity shift

-Is there any merit within the “Make America Healthy Again”? (without getting political)

-What really moves the needle for your nutrition?

And much more

Please follow Joey on IG: https://www.instagram.com/dr.joeymunoz?igsh=MTJuaHlsMTdhd2ZtNg==

00:00 Welcome to the Lift Free and Diet Hard Podcast
00:15 Introducing Dr. Joseph Munoz
01:18 Debunking Fitness Myths: Carb Insulin Hypothesis vs. Carnivore Diet
02:52 The Rise and Fall of Carb Backloading
07:30 The Truth About Nutrient Timing and Protein Intake
19:53 The Importance of Lifestyle Changes for Long-Term Health
24:53 Understanding Environmental Influence on Behavior
26:24 The Power of Identity and Accountability
28:48 Navigating Political and Health Debates
30:06 Debunking Food Myths and Misconceptions
35:28 The Role of Regulation and Personal Responsibility
43:41 Final Thoughts and Gentle Myth Busting

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

#322 Ali Gilbert - Why Testosterone Is Declining In Men And How To Fight Back Dec 27, 2024

Show notes

Ali Gilbert, The Queen of Men’s Health joins to share wisdom about men’s declining testosterone levels.

Learn:

-Why men’s testosterone is declining

-It this as serious as media headlines make it appear?

-What “environmental toxins” are creating problems

-How to reduce your exposure to plastics

-Is hormone replacement therapy steroids?

-What are the tradeoff’s for a woman to walk around with a 6-pack?

And More

Follow Ali on instagram: https://www.instagram.com/thealigilbert?igsh=MWZ6c3E2eHptZ2c5cg==

00:00 Introduction and Welcome
01:23 The Decline of Testosterone Levels
04:45 Consequences of Low Testosterone
09:48 Environmental Toxins and Hormone Disruption
16:26 Alcohol's Impact on Health
22:35 Fertility Crisis and Hormone Disruption in Women
23:45 Impact of Phthalates on Male Reproductive Health
25:56 The Decline in Testosterone Levels Among Young Men
27:10 Effects of Plastics on Women's Health
28:18 Hormone Replacement Therapy for Men
36:23 Navigating Fitness and Diet as a Woman
43:54 Debunking Protein Myths
45:40 Conclusion and Final Thoughts

Follow Andrew Coates:
Instagram: @andrewcoatesfitness
Website: www.andrewcoatesfitness.com

#321 Jack Hallows - Science Based Vs Old School Lifting Dec 27, 2024

Show notes

Jack Hallows joins to share his charismatic style of evidence based training communication.

We talk about:

-Are science based lifters and old school bodybuilders really that far apart in training ideology?

-What are the big rocks of evidence based training?

-How to approach training to failure?

-Are machines as good as free weights for muscle growth?

Each topic tackles the practical nuance that will help you get more out of your training.

Follow Jack on Instagram: https://www.instagram.com/jackhallowsfitness?igsh=MXIyNm5nYTAyOXp4Zw==

00:00 Introduction to the Podcast
00:15 Meet Jack Hallows: Trainer and Online Coach
02:12 Australia vs. The West: Fitness Culture Comparison
05:18 Science-Based Lifters vs. Old School Bodybuilders
12:01 Effective Training: Volume, Intensity, and Failure
22:17 Understanding Training to Failure
27:50 Exploring the Pain and Pleasure of Fitness
28:45 The Benefits and Controversies of Dry Needling
30:07 Machines vs. Free Weights: Does It Matter?
31:04 The Importance of Skill in Strength Training
39:31 Load Management and Injury Prevention
42:43 Stretching, Mobility, and Rehabilitation
47:21 Final Thoughts and Farewell

Follow Andrew Coates:
Instagram: @andrewcoatesfitness
Website: www.andrewcoatesfitness.com

#320 Dr. Alyssa Olenick - Zone 2 Cardio, Hybrid Training, V02 Max and Longevity Dec 27, 2024

Show notes

Dr. Alyssa Olenick joins to give a masterclass in:

-Zone 2 cardio including practical strategies

-Vo2 max and how to improve

-What is hybrid training?

-Navigating hyper-mobility

-Strategies to get more cardio in

And much more

Here’s Alyssa’s Zone Calculator for free: https://doc-lyss-fitness.myflodesk.com/zones-calculator

Follow Alyssa on IG: https://www.instagram.com/doclyssfitness?igsh=MXNtN3VmbmU0Yzd3NQ==

00:00 Introduction and Welcome
00:17 Guest Introduction: Dr. Alyssa Olenick
01:29 Zone 2 Cardio Explained
03:02 Physiological Insights into Zone 2
07:19 Practical Tips for Zone 2 Training
12:47 VO2 Max and Longevity
13:13 Balancing High and Low Intensity Training
22:25 Making Cardio Enjoyable
28:52 The Importance of Movement Quality
29:39 Debunking Myths About Power and Explosive Training
30:11 Importance of Load Management in Cardio
31:00 Gradual Progression in Cardio Training
32:36 The Right Way to Incorporate High-Intensity Training
35:37 Understanding Hybrid Training
36:56 The Science Behind Hybrid Training
38:54 Challenges and Realities of Hybrid Training
44:00 Research on Women in Fitness
54:22 Strength Training for Hypermobility
58:44 Final Thoughts and Resources

Follow Andrew Coates:
Instagram: @andrewcoatesfitness
Website: www.andrewcoatesfitness.com

EP #319 Jennifer Van Barneveld: No Backup Plan Aug 06, 2024

Show notes

Jennifer Van Barneveld returns with stories of her humble beginnings before building a successful business and running one of the few remaining in print fitness publications.

Jennifer highlights how she went all in with no plan B, her mindset that led to growth and success, and how she found important people to build with.

Jennifer will also be appearing as a speaker at my event, The Evolve Strength - Business and Coaching Conference, Sept 13-14, message me for more details.

EP #318 Dr Christle Guevarra: Coaching Clients On Ozempic Jul 30, 2024

Show notes

Dr. Christle Guevarra returns to share some insight into her presentation at our Evolve Strength Business and Coaching Conference, Sept 13-14 in Edmonton, Alberta.

Christle shares:

-Deeper insights into GLP-1 Agonist drugs like Ozempic and tackles some of the common misconceptions and online arguments against using the drug, including suggestions that it's somehow "cheating"

-Why resistance training is important with Ozempic

-Plus some insights into what Christle is doing in her career

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