Lift Free And Diet Hard with Andrew Coates

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#437 Jonathan Goodman - Seasons of Unhinged Intensity Jan 27, 2026

Show notes

Jonathan Goodman is one of the most influential thought leaders and entrepreneurs in the fitness industry. After years of building businesses and platforms, Jonathan has now made writing books his primary focus.

In this episode, Jonathan joins Andrew Coates to unpack the ideas behind his new book, Unhinged Habits, and to challenge some of the most sacred advice in personal development — especially the overemphasis on consistency and incremental progress.

Instead, Jonathan makes the case for seasons of unhinged intensity, intentional rest, and creating contrast in your life — while also explaining where consistency still matters and why most people misunderstand how high performers actually operate.

THIS EPISODE COVERS:

What is wrong with the classic advice of consistency and incremental improvement

The value of thinking in seasons of intensity and seasons of rest

How to make seasons of unhinged intensity actually work

Why contrast matters for growth, creativity, and motivation

Why you cannot meaningfully transform more than one major area at a time

How to put other priorities into maintenance while focusing on transformation

The value of shortening the delay of gratification

Where consistency truly matters

The disconnect between what many authors preach and how they actually live

And much more

Jonathan’s book Unhinged Habits is available now, everywhere you can buy books.

Instagram: @itscoachgoodman

CHAPTERS

01:41 The Concept of Seasonality and Consistency

12:32 The Importance of Iteration and Quick Learning

16:34 The Role of Contrast and Novelty in Life

23:37 Balancing Intensity and Consistency

29:53 The Myth of 1 Percent Better Every Day

30:41 Building a New System for Growth

31:27 The Concept of New Baselines

31:55 A Thought Experiment on Wealth Inequality

33:22 Seasonality-Focused Intensity

34:07 RP Strength and the RP Hypertrophy App

35:30 Consistency vs Intensity

37:11 Writing, Creativity, and Intense Sprints

46:23 The Tiny Backpack Rule

47:11 Rebuilding the Calendar

48:00 Fitness-First Thinking

52:43 The Ideal Calendar

55:34 Conclusion and Call to Action

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#436 Shona Vertue - Are Yoga and Pilates Enough to Build Muscle, Bone, and Strength for Life? Jan 22, 2026

Show notes

Shona Vertue combines her background as a strength coach, yoga teacher, and psychology graduate to coach and educate people across the world.In this episode, Shona joins Andrew Coates to explore what yoga and Pilates actually are, what they do well, and where they may fall short if used as the only training method—especially as we age.This conversation moves beyond surface-level takes to examine strength, muscle, bone health, psychology, and self-efficacy, while also addressing common misconceptions and marketing narratives around yoga and Pilates.THIS EPISODE COVERS:How Shona helped David Beckham embrace yogaWhat yoga actually isThe different styles of yoga and how they differWhy yoga is far more than just physical movementThe potential benefits of incorporating yoga into your lifeCommon misconceptions about yoga and its benefitsWhether yoga or Pilates alone are enough to build muscle and strengthConsiderations for muscle, bone, and strength as we ageCommon misconceptions about PilatesPotential flaws in Pilates marketing and messagingWhy many people become too narrow in their training methodsHow to encourage devoted yoga or Pilates practitioners to add strength trainingWhat self-efficacy is and why Shona is so passionate about itAnd much moreInstagram: @shona_vertueCHAPTERS01:26 David Beckham and Yoga02:55 Understanding Yoga’s Benefits06:50 Different Styles of Yoga15:12 Challenges and Misconceptions17:33 Yoga and the Stress Response26:12 Men and Yoga28:27 The Value of Yoga in a Balanced Life30:10 Pilates: Misconceptions and Benefits35:13 Comparing Yoga, Pilates, and Weight Training42:31 The Importance of Self-Efficacy in Fitness49:42 Psychological Aspects of Fitness and Health54:53 Conclusion and ResourcesSUPPORT THE SHOWIf this episode expanded how you think about movement, training, and long-term health, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me — I will respond)Sending it to someone who believes one training method is “enough”FOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP Strength App (use code COATESRP)https://www.rpstrength.com/coatesJust Bite Me Meals (use code ANDREWCOATESFITNESS for 10 percent off)https://justbitememeals.com/MacrosFirst – FREE Premium TrialDownload MacrosFirstDuring setup, answer: How did you hear about us?Type: ANDREWKNKG Bags (15 percent off)https://www.knkg.com/Andrew59676Versa Gripps (discount link)https://www.versagripps.com/andrewcoatesTRAINHEROIC – FREE 90 Day Trial (2 steps)Go to: https://www.trainheroic.com/liftfreeReply to the email you receive (or email trials@trainheroic.com) and let them know Andrew sent you

#435 Michael Mash - I’d Rather Be Strong and In Pain Than Weak and In Pain Jan 20, 2026

Show notes

Michael Mash is a Doctor of Physical Therapy and the founder of Barbell Rehab. Known for bridging the gap between rehabilitation and strength training, Michael returns to challenge some of the most common fears surrounding injuries, barbells, and lifting heavy.

In this episode, Michael joins Andrew Coates to explain what he really means when he says “I’d rather be strong and in pain than weak and in pain” — and why avoiding load, stress, and barbells often creates more problems than it solves.

Rather than promoting recklessness, this conversation centers on intelligent load management, graded exposure, and the reality that strength is one of the most protective qualities we can build over a lifetime.

THIS EPISODE COVERS:

What Michael means by “I’d rather be strong and in pain than weak and in pain”

Whether barbells are inherently riskier to train with

Why many older lifters move away from barbells

How improper loading and barbell use can create problems

Pushback against the idea that barbells are not for beginners

Why the risk of injury from lifting is small compared to the risks of a sedentary lifestyle

Why load management and graded exposure matter most in injury rehab

Why stress is not the enemy and acts as a stimulus for durability

And much more

Instagram: @barbellrehab

CHAPTERS

00:29 The Barbell Rehab Philosophy

01:20 Debunking Barbell Myths

02:44 Load Management and Injury Prevention

04:13 Adapting Training for Individual Needs

05:17 The Role of Barbells in Strength Training

06:45 The Importance of Strength Training

13:17 Sponsor Break – Train Heroic

14:39 Barbells for Beginners

17:58 Injury Risks and Strength Training

22:48 Managing Stress and Injury Risk

25:18 Obesity and Injury Risk

25:45 Load Management and Client Communication

26:33 King Kong Backpacks Promo

27:43 Rest vs Load for Injuries

32:35 Cross-Education Training

37:01 Rehab Principles Across Professions

42:53 The Body as a Garden, Not a Car

50:22 Barbell Rehab Courses and Final Thoughts

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#434 Dan Feldman - Is Gluten Intolerance Real? Is Eating Organic Food Healthier? Jan 15, 2026

Show notes

Dan Feldman returns for a masterclass in evidence-based nutrition, covering two of the most debated topics in modern health conversations: gluten intolerance and organic foods.

Dan is a trusted voice in evidence-based nutrition media and practice, and in this episode he joins Andrew to break down what the research actually says — without fear-mongering, food moralizing, or ideology.

THIS EPISODE COVERS:

Gluten, gluten intolerance, and related topics

How common celiac disease is in society

What celiac disease is and what its symptoms are

Whether non-celiac gluten sensitivity or intolerance is really a thing

Whether people can believe they are intolerant to gluten or wheat without a physical mechanism present

Whether there are health benefits associated with consuming wheat and whole grains

Potential downside risks of avoiding gluten or wheat

Why some gut issues may actually be caused by FODMAP intolerance

How elimination diets can help identify gastrointestinal issues

Whether there are health benefits from eating organic foods

Whether organic foods contain less pesticide residue and whether that is even an issue

Problems created by pressure to get people to eat organic foods

Whether consuming organic foods is linked to fat loss

Why coffee is not bad for you and may help you live longer

And much more

Instagram: @powerlifterdietitian

CHAPTERS

00:30 Understanding Celiac Disease

02:41 Symptoms and Diagnosis of Celiac Disease

05:07 Non-Celiac Gluten Sensitivity

12:58 The Role of Belief in Gluten Sensitivity

16:40 Elimination Diets and Carnivore Dieting

18:26 Nutritional Considerations for Gluten-Free Diets

24:34 Social Identity and Dietary Trends

28:24 Oatmeal and Gluten Contamination

30:17 Debating the Benefits of Organic Foods

32:15 The Cost of Organic Foods

33:41 Nutritional Value and Health Outcomes of Organic Foods

36:20 The Impact of Organic Messaging on Vulnerable Populations

42:55 Exploring GMOs and Non-GMO Foods

47:45 The Health Benefits of Coffee

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#433 Chris Bailey - How to Align Your Goals, Values, and Intentions to Do More of What Matters Jan 13, 2026

Show notes

Chris Bailey is the bestselling author of The Productivity Project, Hyperfocus, How to Calm Your Mind, and his newest release, Intentional.

In this episode, Chris joins Andrew Coates to explore why so many capable, driven people still feel stuck, scattered, or unfulfilled—and how the issue is often not effort, but misalignment between goals, values, and intentions.

Drawing from years of research and personal experimentation, Chris explains how clarity around values changes decision-making, why many popular productivity frameworks fail long-term, and how intention-based thinking can help you finish what you start and do more of what genuinely matters.

IN THIS EPISODE, CHRIS SHARES INSIGHT ON:

Why many people struggle with success despite working hard
How misaligned values quietly sabotage progress
The importance of getting clear on your core values
How to align goals with values for sustainable momentum
The 12 evidence-based primary goals people tend to pursue
What an intention stack is and how to use one
Why people are better at starting than finishing
Why goals are better viewed as predictions, not promises
The importance of continual course correction
Why the SMART goals framework lacks strong evidence
How rigid goal-setting can hurt long-term success
The productivity and mental health benefits of meditation
Why letting your mind wander boosts creativity
Chris’s personal experiences as a long-term author
And much more

I hope you will check out Chris’s brand new book: Intentional

Instagram: @chrisbaileyauth

CHAPTERS

00:16 Meet Chris Bailey: Author and Productivity Expert
00:57 Understanding Intentionality
04:02 The Role of Values in Setting Intentions
10:17 The Intention Stack: Aligning Values, Priorities, and Goals
17:44 The Science of Goal Attainment
26:49 Personal Practices for Emotional Wellbeing
27:31 The Benefits of Meditation
28:54 Strategic Use of Caffeine
29:39 Sponsorship Aspirations
31:05 Saying No to Stay Productive
31:34 The Trap of Success
34:19 The Power of Scatter Focus
38:14 Book Sales and Expectations
47:47 The Flaws of SMART Goals
52:22 Final Thoughts and Takeaways

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#432 Luka Hocevar - Getting It All Done: As a Coach, Athlete, Business Owner, and New Parent Jan 08, 2026

Show notes

Luka Hocevar returns to the show with lessons drawn from decades as a coach, mentor, and educator—and now, his newest and most meaningful role: fatherhood.

In this episode, Luka joins Andrew Coates to unpack what it actually takes to balance high-level coaching, athleticism, business ownership, and family life without burning out or lowering standards.

Rather than preaching productivity hacks, Luka shares how embracing constraints, clarifying priorities, and maintaining athletic capacity have allowed him to show up better across every role he occupies.

IN THIS EPISODE, LUKA SHARES INSIGHT ON:

How he balances being an engaged father, partner, coach, mentor, and business owner

Why constraints are not limitations but performance multipliers

How to transition effectively between roles in work and life

Why staying athletic matters more as we get older

How quickly strength, speed, and power decline without training

Practical strategies for training athleticism long-term

How to train explosiveness, speed, and power responsibly

What he means by telling clients, “I have high expectations for you—and I know you can meet them”

Why belief from a coach can change outcomes

Why focus matters more than volume or busyness

How meaning and standards sustain long-term performance

And much more

Instagram: @lukahocevar

CHAPTERS

01:03 Balancing Fatherhood and Career

02:42 Adapting to New Constraints

04:05 Maximizing Productivity and Delegation

05:08 The Importance of Transitions

06:52 Energy Management and Delegation

14:20 Promotional Segment – King Kong Backpacks

15:30 The Importance of Staying Athletic as We Age

17:24 Training for Longevity and Injury Prevention

20:54 Programming for Athleticism

34:01 Real-World Programming Examples

35:57 Dynamic Warm-Ups and Plyometrics

36:41 Strength Training Techniques

38:09 Balancing Skill and Fatigue

40:10 Maintaining Form Under Fatigue

42:50 Coaching Philosophy and Belief in Clients

50:42 Focus, Meaning, and High Standards

58:05 Building Skills and Support Systems

01:07:04 Final Thoughts and Upcoming Events

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#431 Dr. Alyssa Olenick - Why Most Women Would Be Better Off If They Trained More Like Men Jan 06, 2026

Show notes

Dr. Alyssa Olenick is one of the fastest-rising educators and coaches in the evidence-based fitness space. Known for her clarity, skepticism, and ability to translate complex physiology into practical coaching decisions, Alyssa returns to the show to tackle one of the most misunderstood topics in modern fitness.

In this episode, Alyssa joins Andrew Coates to unpack what she actually means when she says “most women would be better off if they trained more like men”—and why so much women-specific training advice is built on shaky assumptions, incentives, and half-understood biology.

Rather than arguing for a one-size-fits-all approach, Alyssa makes a strong case for prioritizing training experience, individual capacity, and fundamentals over sex-based fear-mongering and hormonal hype.

IN THIS EPISODE, ALYSSA SHARES INSIGHT ON:

What she really means by “women should train more like men”
The difference between women-based training evidence vs. women-based hypotheses
Why many popular influencers sell certainty without sufficient evidence
The incentives behind unproven or disproven training narratives
Why differences between individuals often matter more than sex differences
Whether women (or anyone) should fear cortisol spikes from intense training
Why stress is not inherently bad and how context matters
How stress management actually fits into training and life
Why elevated heart rate during lifting is not cardio
Why strength training cannot replace cardiovascular training
How menstrual cycle considerations are often oversimplified
And much more

Instagram: @doclyssfitness

CHAPTERS

00:50 Debunking Fitness Myths: Training Like a Man
01:14 The Importance of Structured Strength Training
02:24 The Role of Intensity in Training
03:28 Nutrition Tracking and the MacrosFirst App
04:32 Programming for Women vs Men
06:01 Understanding Stress and Hormones in Training
12:26 Debunking Hormonal Hypotheses
20:25 Fitness Status vs Sex Differences
26:15 Hormonal Effects on Women’s Training
27:18 Menstrual Cycle and Training Adaptations
29:16 Perception vs Physiological Impact
32:13 Individual Variability in Menstrual Cycles
34:03 Cardiovascular Responses and Training Adjustments
38:24 Lifting vs Cardio: Clearing the Confusion
46:35 The Importance of Cardiovascular Fitness
52:00 Final Thoughts and Takeaways

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#430 Clifton Harski - What’s Right (and Wrong) With Functional Training? Jan 01, 2026

Show notes

Clifton Harski is the COO of The PPSC, a veteran of group exercise and traveling seminar education, and a much-needed jester pushing back against an increasingly ultra-serious fitness media landscape.

In this episode, Clifton joins Andrew Coates for a fun, thoughtful, and refreshingly honest deconstruction of functional training—how it earned its reputation, where it went off the rails, and what’s still genuinely useful if we strip away the dogma.

Rather than defending a single methodology, Clifton takes aim at all fitness tribes (including his own), poking holes in sacred cows while making a strong case for curiosity, humility, and cross-pollination between disciplines.

In this episode, Clifton shares insight on:

• How “functional training” became a punchline
• A clearer, more practical definition of what functional training actually is
• The good ideas that still exist within functional training
• Whether kettlebells can be used effectively for hypertrophy
• Why fitness tribalism holds everyone back
• Where kettlebell culture gets stuffy (according to a kettlebell guy)
• Powerlifting’s strengths—and blind spots
• CrossFit’s rise, fall, evolution, and cultural impact
• The appeal of hybrid training approaches
• Where group fitness programming succeeds and fails
• Pilates and yoga—what they do well and where they’re misunderstood
• Bodybuilding’s relationship with “function”
• Why no single modality deserves total loyalty
• And why everyone—including Clifton—is fair game

Instagram: @cliftonharski

CHAPTERS

01:08 The Evolution and Missteps of Functional Training
02:00 The Role of Physical Therapy in Fitness
04:02 Critiquing Functional Patterns
05:39 Reframing Functional Training as Athleticism
06:10 Sponsor Break – TrainHeroic
07:29 Personal Training and Functional Training Revisited
12:06 Fitness Industry Tribalism
12:42 Kettlebell Training: The Good and the Bad
18:13 Powerlifting: Strengths and Weaknesses
22:30 CrossFit: Rise, Fall, and Impact
27:53 CrossFit’s Reputation and Evolution
28:55 Criticisms of CrossFit Programming
29:48 The Appeal of Hybrid Training
31:25 CrossFit’s Community and Influence
32:32 Challenges in Group Fitness Programming
33:37 The Role of Nutrition Tracking
34:41 Pilates and Yoga: Benefits and Criticisms
42:08 Bodybuilding and Functional Training
43:29 The Value of Diverse Training Modalities
45:04 Kettlebells and Hypertrophy
50:28 Group Fitness: Pros and Cons
53:52 Final Thoughts and Takeaways

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#429 Kevin Carr - Is the Fitness Industry Failing to Save Americans’ Health? Dec 30, 2025

Show notes

Kevin Carr is an author, educator, and co-owner of multiple fitness businesses and brands, including Mike Boyle Strength and Conditioning (MBSC) and the Certified Functional Strength Coach (CFSC) certification.

In this episode, Kevin joins Andrew Coates to have a candid conversation about the state of the fitness industry—and why, despite unprecedented access to gyms, information, and technology, the overall return on investment for public health remains shockingly poor.

Rather than blaming individuals, Kevin explores the structural, cultural, and experiential barriers that prevent people from engaging in fitness long-term, while also highlighting the renewed importance of in-person coaching, community, and practical strength training as we age.

In this episode, Kevin shares insight on:

• Why massive investment in fitness has produced minimal population-level health outcomes
• Why only 1 in 4 Americans have a gym membership—and why half quit within six months
• Common misconceptions about gyms and why many people find them intimidating
• How environment and culture shape whether people stay active or drop out
• The importance of community and support for long-term fitness adherence
• Why aging is not just an “old person’s problem”
• The idea of “aging milestones” where people quietly stop sprinting, jumping, or playing
• Underrated movement qualities that matter more as we age
• Why in-person coaching and gym attendance are seeing a resurgence
• Practical approaches to reducing injury risk through smarter training
• Why experience often matters more than credentials in coaching
• And much more

CHAPTERS

01:16 Fitness Industry Challenges
02:38 Making Fitness More Accessible
05:19 Creating a Welcoming Gym Environment
15:04 The Importance of Community in Fitness
23:53 Parental Expectations in Youth Sports
29:28 Strength and Conditioning for Career Longevity
34:32 The Impact of Modern Strength and Conditioning on Athletes
35:52 Athletes Advocating for Their Health and Longevity
37:13 Exercise Selection and Execution
40:56 Injury Prevention and the Benefits of Strength Training
42:18 The Importance of Lifelong Fitness
48:37 Personal Reflections on Fitness and Longevity
50:39 The Value of Practical Experience in Coaching
01:02:58 Upcoming Events and Resources

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#428 Chad Landers - Building Strength and Muscle After 50 Dec 24, 2025

Show notes

Chad Landers is a former NSCA Personal Trainer of the Year award winner, with over 30 years of hands-on coaching experience and more than 20 years as a gym owner. Chad is also the author of the new book Building Strength and Muscle After 50, which draws on decades of real-world coaching rather than trends or fear-based messaging.

In this episode, Chad joins Andrew Coates to discuss what actually changes with training as we age—and what often gets blamed on aging that’s really the result of lifestyle, consistency, and accumulated stress.

Rather than promoting limitations, Chad makes a strong case for intelligent progression, long-term thinking, and creating training environments that people can sustain well into their 50s, 60s, and beyond.

In this episode, Chad shares insights on:

• Whether strength training truly needs to change after age 50
• What is physiologically different as we age vs. what is lifestyle-driven
• Why long breaks from training become less forgiving over time
• How consistency becomes more valuable than intensity with age
• Whether younger lifters should proactively adjust how they train
• If and when exercise selection should change as we get older
• The trade-offs between recreation, recovery, and strength goals
• Home gym vs. commercial gym training later in life
• Why coaching experience matters more than certifications alone
• How relationships, environment, and social connection influence long-term success
• And much more

Instagram: @chadlanders

CHAPTERS

00:16 Chad Landers’ New Book
00:51 The Journey to Becoming an Author
04:25 Training After 50: Do We Need a New Approach?
07:36 The Importance of Consistency Over Intensity
08:41 Physical Changes and Smarter Training Adjustments
16:41 Balancing Life, Stress, and Fitness
22:33 Proactive Training Strategies When You’re Younger
25:49 Recreational Activities and Performance Trade-offs
26:36 Gym Life and Training Adjustments With Age
27:55 Different Training Approaches Across Age Groups
29:42 Home Gym vs. Commercial Gym Training
32:46 The Value of Coaching Experience
41:04 Client Relationships and Long-Term Retention
47:50 Final Thoughts and Book Promotion

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