Lift Free And Diet Hard with Andrew Coates

Latest Episodes:

#427 Steve Hall – Muscle Building - The Ideal Rest Break and Calorie Surplus Dec 22, 2025

Show notes

Steve Hall is a WNBF Natural Pro Bodybuilder and one of the most trusted evidence-based voices in muscle building. As the host of the Revive Stronger podcast and a long-time practitioner, Steve brings rare clarity and nuance to topics that are often oversimplified online.

In this episode, Steve joins Andrew to break down what actually matters for hypertrophy when it comes to rest periods, fatigue, technique, and calorie surplus - without dogma, fear-mongering, or rigid rules.

Steve shares insight on:
• Whether there is an ideal approach to rest breaks between sets
• How much calorie surplus is actually needed to build muscle effectively
• Why autoregulation is a powerful strategy for managing rest periods
• Whether shorter rest breaks hurt progress when time is limited
• Practical tactics to make shorter workouts more effective
• How fatigue influences strength and hypertrophy outcomes
• Why Steve has become less rigid about “perfect technique”
• How relaxing strict range-of-motion rules improved his own training progress
• When technique matters most vs. when it becomes counterproductive
• The nuance required to apply evidence in real-world training
• And much more

IG: @revivestronger

CHAPTERS

00:00 Introduction and Welcome
00:16 Guest Introduction - Steve Hall
00:58 The Evolution of Fitness Podcasts
01:51 Muscle Building Insights - Rest Length Between Sets
08:46 Strength vs. Hypertrophy Training
17:41 The Role of Fatigue in Training
24:11 Training Hard vs. Perfect Technique
26:59 Advanced Techniques for Muscle Failure
28:54 The Importance of Technique Over Form
30:24 Reevaluating Range of Motion
33:50 Sponsor Break - Train Heroic
45:47 Nutrition for Muscle Growth
46:24 The Role of Caloric Surplus in Muscle Building
52:33 Final Thoughts and Resources

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#426 Dr. Justin Farnsworth - Do You Really Need Surgery For Your Injury? Dec 18, 2025

Show notes

Dr. Justin Farnsworth is a highly respected physical therapist who emphasizes strength training, movement, and education as foundational tools for managing pain and injury.

In this episode, Justin joins me to challenge some of the most deeply held beliefs in modern healthcare - particularly the assumption that pain automatically requires surgery or rest.

Justin brings clarity, nuance, and evidence to a conversation that affects almost everyone at some point in their life.

Justin and Andrew explore:
• Why surgery performs no better than placebo for many common injuries
• Which injuries truly require surgery and why elite athletes may make different choices than the general population
• New understandings around ACL injuries and how many can heal without surgery
• Why belief and expectation are often stronger predictors of pain than tissue damage
• Why not exercising is a greater long-term health risk than many feared behaviors
• How running can be protective for knee cartilage
• How to safely and progressively reintroduce running into your life
• How to train around pain without making it worse
• And much more

CHAPTERS

01:36 The Role of Imaging in Diagnosing Pain
02:54 Understanding Degenerative Conditions
03:37 The Placebo Effect in Surgery
04:21 FAI and Other Common Diagnoses
07:48 When Surgery is Necessary
09:18 The Importance of Second Opinions
24:20 Manual Therapy and Pain Management
28:53 Manual Therapy and Its Effects
29:23 Understanding ACL Injuries and Treatments
35:47 The Role of Exercise in Long-Term Health
38:37 Challenges and Solutions in Promoting Exercise
45:15 Running and Knee Health
54:23 Programming Around Pain

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#425 Mark Carroll - Personal Pain and Financial Gain Dec 16, 2025

Show notes

Mark Carroll is a legendary Australian transformation coach, educator, and entrepreneur. Known publicly for elite-level results and business success, Mark joins me for one of his most open and vulnerable conversations to date.

In a world driven by artificial polish, highlight reels, and performance, Mark peels back the curtain on what was really happening behind the scenes while his career and finances were thriving.

Mark and Andrew explore:
• Mark’s experience with injury, depression, and body image struggles during periods of professional success
• The pressure and unrealistic expectations created by social media
• Whether Mark feels compelled to live up to public expectations
• Feeling proud to appear in photos with his family after years of hiding during inactivity
• Why “a goal is not a strategy”
• What Mark means by strategic investment in both life and business
• The steps of strategic investment required for winning outcomes
• Personal financial lessons from Mark’s experience as a successful investor
• The difference between suffering aimlessly vs. suffering with purpose
• Why long-term thinking beats short-term validation
• And much more

It’s easy to look at someone’s life and assume they have it easy. This conversation dismantles that illusion and offers a grounded look at the cost, complexity, and intention behind building a meaningful life.

IG: @coachmarkcarroll

CHAPTERS

00:49 Authenticity in Social Media
04:13 Challenges of Social Media for Fitness Professionals
07:18 The Business of Fitness Coaching
15:25 Personal Struggles and Transformation
23:03 Balancing Business and Personal Life
33:01 Finding Motivation and Setting Goals
35:15 Weather and Closing Remarks
35:49 The Reality of Strategic Investment
36:08 Defining Strategic Investment
37:15 Setting Goals with Strategy
37:40 The Importance of Specificity in Goals
44:26 Pain and Progress - The Duality of Effort
45:57 Suffering with Purpose
51:16 Financial Investment Principles
54:57 The Power of Compound Interest
57:36 Avoiding Lifestyle Inflation
01:08:17 Launching the New App

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#424 Ebenezer Samuel - Is Fitness Media Trending The Wrong Way? Dec 11, 2025

Show notes

Ebenezer Samuel, Fitness Director of Men’s Health, joins me for a wide-ranging and insightful conversation on the current and future state of fitness media, where people learn about training, and how the landscape has shifted dramatically over the last decade.

Ebenezer brings both industry-level perspective and hands-on coaching experience to explore how research, hypertrophy culture, entertainment-driven social media, and evolving technology are shaping what people believe about fitness.

We dive into:
• Why we can't evaluate training purely through the lens of muscle hypertrophy
• Whether “science based lifting” has become overrated
• Why the best approach blends research with lived training experience
• How people consume fitness media today vs. ten years ago
• Whether fitness social media is now dominated by entertainment over education
• Whether people are genuinely learning useful skills from social platforms
• Why trust and real relationships matter more than ever in a crowded content world
• How generational differences are changing how fitness information spreads
• The rise of gatekeepers, algorithmic influence, and AI in shaping the conversation
• The future of in-person coaching vs. AI coaching systems
• And much more

CHAPTERS

01:05 The Problem with Hypertrophy Focus
03:20 Science-Based Training Critique
05:37 The Role of Research in Fitness
12:03 Challenges of Social Media Fitness Content
20:18 Evolution of Fitness Information Consumption
21:51 RP Strength and Personal Training Insights
26:48 Balancing Education and Entertainment in Fitness Content
28:18 Generational Shifts in Fitness Media Consumption
28:56 The Rise of Social Media and Its Impact on Fitness
32:13 The Role of Gatekeepers in Fitness Media
41:18 The Influence of AI on Fitness Content
45:07 The Future of In-Person Training vs. AI
50:40 Concluding Thoughts

Support The Show

If this episode helped you, you can help me by:
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Partners and Resources

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#423 Melody Schoenfeld - Vegan Myth Busting Dec 09, 2025

Show notes

Melody Schoenfeld is an author, gym owner, nutrition coach, and holds a Master's in Health Psychology. She brings deep expertise, a sharp nonsense detector, and evidence-based nuance to one of the most polarizing topics in nutrition - vegan diets.

In this episode, Melody and Andrew dive into the most persistent vegan myths, bad-faith arguments, and common misunderstandings from both sides of the vegan vs. non-vegan debate.

Melody shares insight on:
• Dispelling the myth - "There’s no such thing as a healthy vegan"
• The most common arguments claiming vegan diets aren’t healthy
• The problem with vegan dogma motives and navigating bad faith actors
• Dispelling the myth - "You can get everything you need from food alone on a vegan diet"
• What supplementation vegans actually need (and why)
• Whether vegans struggle to get enough iron and calcium
• Dispelling the myth - "All proteins are created equal"
• The truth about needing a "complete protein profile" in each meal
• The real story behind soy protein and soy fear-mongering
• Whether veganism is more expensive than omnivorous eating
• The benefits of moving more plant-based even if you don’t go fully vegan
• When vegan diets become too restrictive
• And much more

IG: @5ftoffury1

CHAPTERS

00:16 Catching Up with Melody Schoenfeld
01:50 Debunking Vegan Myths
03:20 Nutritional Considerations for Vegans
09:57 Challenges and Misconceptions of Veganism
16:46 Mental Health and Veganism
22:54 Athletic Performance on a Vegan Diet
25:57 Navigating Vegan Nutrition - Learning What Your Body Needs
26:31 Calcium and Bone Health for Vegans
27:44 Understanding Vegan Protein Sources
32:14 Debunking Soy Myths and Exploring Protein Options
35:43 The Cost and Convenience of Vegan Nutrition
37:30 Health Benefits of a Plant-Based Diet
42:58 Challenges and Misconceptions of Vegan Diets
45:12 Conclusion and Final Thoughts

SUPPORT THE SHOW

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PARTNERS AND RESOURCES

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MacrosFirst - FREE PREMIUM TRIAL
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#422 Dr. Allan Bacon - Breaking Fat Loss Plateaus Dec 04, 2025

Show notes

Dr. Allan Bacon returns to break down one of the trickiest parts of health and fitness: fat loss plateaus.
Allan blends evidence, coaching experience, and no-nonsense communication to clarify why plateaus happen, why most people misunderstand them, and what to actually do to overcome them.

Allan and Andrew dive into:
• How much of a plateau is physical vs. psychological
• When a plateau becomes a socially acceptable narrative to quit
• How to approach fat loss plateaus strategically
• How often a plateau is really an adherence issue
• The physiological factors working against you during a plateau
• Why perceived restriction is such a major problem
• Why your calorie needs are a moving target, not a fixed number
• How much exercise actually contributes to calorie burn
• Why cardio is a poor driver of fat loss, but a great driver of weight management
• How many extra calories you really burn from adding muscle
• Strategies to keep NEAT high when you're tired from training
• And much more

IG: @drallanbacon

CHAPTERS

00:43 Understanding Plateaus - Physiological and Psychological Aspects
02:06 Non-Scale Victories and Maintenance Phases
05:20 The All or Nothing Mentality
05:58 RP Strength and the RP Hypertrophy App
07:24 New Year's Resolutions and Identity
09:27 The 'I Don't Deserve It' Belief
11:32 Dieting Seasons and Sustainable Eating
15:09 Addressing Fat Loss Plateaus
21:31 Calories In, Calories Out - The Debate
32:01 Understanding Calorie Needs and Variability
32:47 Setting Realistic Calorie Ranges for Fat Loss
33:55 Weekly Calorie Averages and Potential Pitfalls
37:23 Exercise and Calorie Burn - Myths and Realities
39:28 The Role of NEAT in Fat Loss
50:06 Building Sustainable Habits for Long-Term Success
55:27 Practical Tips for Increasing Daily Movement

SUPPORT THE SHOW

If this episode helped you, you can help me by:
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PARTNERS AND RESOURCES

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Just Bite Me Meals (use code ANDREWCOATESFITNESS for 10% off)
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MacrosFirst - FREE PREMIUM TRIAL
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KNKG Bags (15% off)
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#421 Alex Allen - You’ll Never Hate Yourself Into a Body You Love Dec 02, 2025

Show notes

Alex Allen is one of the most skilled coaches in the industry at communicating nuance around training, lifestyle, and nutrition. She brings deep compassion and lived experience to the conversation - including weight gain, weight loss, PCOS, relationships, identity, and self-worth.

Alex and Andrew dive into:
• Why you’ll never hate yourself into a body you love
• How people misjudge your journey when they only see your current physique
• Alex’s experiences of being treated differently at various points of her weight changes
• Navigating unintentional weight loss
• How PCOS has shaped Alex’s personal and coaching journey
• How PCOS can enable a victim mindset if left unexamined
• What Alex means when she says:
“Don’t sacrifice your own needs for the sake of others. Compromise and be thoughtful, but don’t neglect yourself in the process. Doesn’t make you difficult or unkind.”
• And much more

CHAPTERS

01:17 Alex's Fitness Journey
03:15 The Importance of Self-Love
04:45 Navigating Negative Emotions
12:14 Dealing with Imposter Syndrome
20:18 Unintentional Weight Loss
26:43 Navigating Compliments and Self-Perception
27:42 Shifting Dynamics in Relationships
28:48 Balancing Physical Appearance and Personal Value
31:08 Living with PCOS - Challenges and Misconceptions
34:53 The Importance of Setting Boundaries
42:21 Authenticity on Social Media
49:01 Final Thoughts and Future Plans

SUPPORT THE SHOW

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PARTNERS AND RESOURCES

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#420 Chris Duffin - Resilience Engineered Nov 27, 2025

Show notes

Chris Duffin is an iconic strength athlete, entrepreneur, inventor, author, and educator known for engineering both world-class feats of strength and world-class systems of mindset.

In this episode, Chris opens up about how his unconventional and turbulent upbringing forged his resilience and shaped his approach to life, leadership, and legacy.

Chris and Andrew explore:
• How growing up with homelessness and instability shaped his resilience
• Mindset and daily practice around developing resilience in career and life
• How to see opportunity in the middle of adversity
• Why Chris believes in being purposeful in how you approach life
• How dealing with adversity builds real confidence through experience
• Stories from Chris’s childhood in an unconventional environment
• Navigating the ups and downs of entrepreneurship and business
• The choice between generating proof that you can win vs. believing you lack autonomy
• The tradeoffs and sacrifices behind legendary feats of strength
• And much more

CHAPTERS

00:16 Meet Chris Duffin: The Mad Scientist of Fitness
01:03 Chris Duffin's Resilient Journey
03:44 Lessons from the Rattlesnake
08:09 The Six Ps Framework
10:34 Embracing Life's Challenges
11:53 The Importance of Resilience
17:52 Sponsor Break: Train Heroic
19:12 Navigating Dark Times
27:50 A Sudden Job Loss
28:51 Facing Financial Ruin
29:25 Turning Fear into Opportunity
31:51 A Career in Fitness
32:41 Embracing New Opportunities
34:54 The Importance of Resilience
36:51 Balancing Fear and Challenge
39:09 Personal and Organizational Change
47:52 The Role of Luck and Resilience
53:05 Optimizing Performance and Health
55:01 Conclusion and Final Thoughts

SUPPORT THE SHOW

If this episode helped you, you can help me by:
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PARTNERS AND RESOUCES

RP Strength App (use code COATESRP)
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MacrosFirst (nutrition tracking)
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KNKG Bags (15% off)
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Versa Gripps (discount link)
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TRAINHEROIC - FREE 90-DAY TRIAL (2 steps)

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Reply to the email you receive (or email trials@trainheroic.com) and let them know I sent you

#419 Danny Lennon - Seed Oils: Devil Incarnate or Underrated Health Food? Nov 25, 2025

Show notes

Danny Lennon is one of the most respected and longest-tenured evidence based nutrition authorities in the world. It’s an honour to welcome him back for an incredibly nuanced and level-headed conversation on one of the most contentious topics in all of nutrition - seed oils.

In a landscape filled with loud, sensational nutrition claims, Danny brings clarity, evidence, and calm to a discussion that desperately needs it.

We talk about:

• Whether seed oils are truly harmful or unfairly demonized

• The impact of seed oils on cardiovascular health and LDL cholesterol

• Whether seed oils are responsible for modern obesity or metabolic dysfunction

• How to think about nuance and scientific honesty in an era of nutrition fear-mongering

• The importance of Omega 3 and Omega 6 intake

• Whether the Omega 3 to 6 ratio actually matters

• The differences between fresh caught and farmed salmon for Omega intake

• What the evidence says about high LDL cholesterol and health risks

• How to effectively and realistically lower LDL cholesterol

• And much more

CHAPTERS

01:25 The Role of Evidence-Based Nutrition

05:16 Sponsorship Message: Just Bite Me Meals

06:46 Debunking Seed Oil Myths

11:29 Understanding Seed Oils and Health

28:05 Omega Fatty Acids - Benefits and Misconceptions

29:03 The Benefits of Omega-3 Fatty Acids

30:34 Omega-3 Supplementation - Mixed Results and Nuances

34:59 Practical Omega-3 Intake Recommendations

38:42 Debunking Omega-6 Myths

43:04 Farmed vs. Wild Salmon - Nutritional Differences

45:01 Lowering LDL Cholesterol - Evidence and Recommendations

53:54 Conclusion and Additional Resources

SUPPORT THE SHOW

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PARTNERS AND RESOURCES

RP Strength App (use code COATESRP)

https://www.rpstrength.com/coates

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MacrosFirst (nutrition tracking)

https://www.macrosfirst.com/

KNKG Bags (15% off)

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Versa Gripps (discount link)

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TRAINHEROIC - FREE 90-DAY TRIAL (2 steps)

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Reply to the email you receive (or email trials@trainheroic.com

) and let them know I sent you

#418 Jaime Filer - Is Anxiety Interfering With Your Progress? Nov 20, 2025

Show notes

Jaime Filer is the founder of Filer Fitness and a respected speaker and educator in the fitness industry.

In this episode, Jaime brings a mix of humor, vulnerability, and hard-earned wisdom to help unpack the very real ways anxiety impacts fitness, health, relationships, and identity.

Jaime and Andrew dive into:
• How dealing with anxiety has a massive impact on your fitness efforts and outcomes
• The subtle and not-so-subtle ways anxiety interferes with progress
• How anxiety often masks perfectionism
• How anxiety robs you of your potential happiness
• The power of being more selfish in seasons where you need it
• Unique considerations when coaching lesbians with anxiety
• Balancing shifting seasons of priorities between work and social connection
• The importance of having a supportive partner
• How your relationship might be “making you fat”
• And much more

CHAPTERS

01:25 Discussing Anxiety and Fitness Goals
01:52 Anxiety's Impact on Performance and Recovery
04:02 Coping Mechanisms and Anxiety
06:21 Perfectionism and Anxiety in Clients
11:16 Social Media and Anxiety
17:23 Family Dynamics and Boundaries
20:41 Anxiety and Potential Happiness
23:52 Identity and Mental Health Labels
28:22 Inclusivity in Marketing
28:36 Identity vs. Choice
29:58 Sponsorship Message
31:03 Lesbian Specific Exercises?
33:39 Balancing Work and Life
38:31 Relationship Dynamics and Support
45:13 Impact of Relationships on Health
51:29 Concluding Thoughts

SUPPORT THE SHOW

If this episode helped you, you can help me by:
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FOLLOW ANDREW COATES

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PARTNERS AND RESOURCES

RP Strength App (use code COATESRP)
https://www.rpstrength.com/coates

Just Bite Me Meals (use code ANDREWCOATESFITNESS for 10% off)
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MacrosFirst (nutrition tracking)
https://www.macrosfirst.com/

KNKG Bags (15% off)
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Versa Gripps (discount link)
https://www.versagripps.com/andrewcoates

TRAINHEROIC - FREE 90-DAY TRIAL (2 steps)