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PODCAST

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.

health & fitness

All Episodes

00:53:33

#405 JP Tremblay - Trailer Park Health, Fitness, and...

Lift Free And Diet Hard with Andrew Coates ·

2025/10/07

JP Tremblay is a Canadian entertainment icon famous for his role as Julien of the Trailer Park Boys in addition to being a founding creator and writer of the show. JP joins me in a rare out of character interview to share his stories about:-The challenges and tradeoffs between writing, filming, and touring and his dedication to his fitness and health. -Navigating health scares.-How he set boundaries and focused on his health first.-Prioritizing education about health and nutrition. -A real person’s

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01:13:46

#404 Dr. Susan Kleiner - Women’s Performance...

Lift Free And Diet Hard with Andrew Coates ·

2025/10/02

Dr Susan Kleiner is a PhD of Nutrition and Human Performance and a Registered Dietician who’s worked with the highest level athletes in sports. Susan guests in this masterclass on performance nutrition to share her expertise on:-Fuelling for athletic performance -Do female athletes face more pressure than men to appear lean-Tactics for short term leanness while not losing training effectiveness-Long term tactics to manage performance and aesthetic goals-The criticism female athletes like Serena

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00:51:34

#403 Sharelle Grant - Using Your Weekend to Get Ahead...

Lift Free And Diet Hard with Andrew Coates ·

2025/09/30

Sharelle Grant is a nurse turned online coach and founder of the Women’s Health Movement. Sharelle joins me to share her philosophy on success in fitness, health, and life including:-Setting and maintaining boundaries -Why weekends are your cheat code to get ahead-Not taking personally or reacting to everything you see online-Not being emotionally reactive and the power of pause-The risks of osteoporosis and serious osteoporosis fracture injuries and how to reduce risk-Nuanced thoughts on the use

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00:55:35

#402 Jaclyn Phillips - The Unseen Mental Health Battle

Lift Free And Diet Hard with Andrew Coates ·

2025/09/25

Jaclyn Phillips is the Head Coach of Team Strong Girls and a vocal mental health advocate. Jaclyn joins me to share her wisdom and thoughts on:-How someone can on the surface seem like they live a charmed life but deal with unseen mental health challenges-Feeling pressure to portray a happy and successful exterior -How people feel isolated and alone in their struggles as everyone else appears to be happy and have their life together-How fitness “saved” Jaclyn-The limits of what fitness can do for

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01:02:03

#401 Abby Langer - Scorched Earth On Nutritional...

Lift Free And Diet Hard with Andrew Coates ·

2025/09/23

Abby Langer is one of the best resources for combatting the lunacy we see online and backs it up as a dietician with years of experience. Abby joins me to share her thoughts on:-the negative reaction to Serena Williams using and endorsing GLP-1 agonist medication-the negative media and comments about the appearance of famous women like Nelly Furtado, Jessica Simpson, and Jennifer Love-Hewett-How moms can avoid perpetuating harmful handed down cultural and media beliefs about dieting and personal

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01:04:28

#400 Holly Baxter - Muscle Building: Volume,...

Lift Free And Diet Hard with Andrew Coates ·

2025/09/18

Holly Baxter is a prominent evidence based coach and research communicator with a Masters in Dietetics, all while being a competitive IFBB Pro.Holly joins me to deep dive into research and practical application of:-Do we need to train to failure to optimize muscle growth-Volume and muscle growth-How many weekly sets do you need to grow muscle and to optimize for muscle growth-Is one set per week enough for robust muscle growth-Does training frequency matter-Do squats, deadlifts, and other heavy

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00:52:15

#399 Dan Go - Getting Healthy in Your 40’s and Beyond

Lift Free And Diet Hard with Andrew Coates ·

2025/09/16

Dan Go is a fitness coach for entrepreneurs who’s build a massive media presence with actionable advice while ignoring the combativeness of the fitness industry. Dan guests to share his wisdom on:-What you need to focus on to feel better in your 40’s and beyond than you did in your 20’s-Beliefs to let go of to be healthier -A nuanced approach to reducing alcohol intake -Getting away from victim mentality -The mindset of not seeing change in your 40’s as already too late-What to focus on for long

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00:48:07

#398 Aidan Muir - Creatine 101, Nutrition For PCOS,...

Lift Free And Diet Hard with Andrew Coates ·

2025/09/11

Aidan Muir is a dietitian(Australian spelling) who’s masterful at presenting evidence based nutrition through his media. Aidan joins me to talk about:-The basics of creatine, who should consider taking it, -Is the evidence for creatine’s physical and cognitive benefits as strong as some believe-Does PCOS require a special approach to nutrition-Is it really harder to lose fat with PCOS-Do GLP-1 agonist medications work as well for PCOS-Are there situations where meal timing has benefits?-How to track

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01:02:32

#397 Adrian Vanvleck - Boundaries Are For You To...

Lift Free And Diet Hard with Andrew Coates ·

2025/09/09

Adrian Vanvleck is The High Wizard of a magical realm where nerd culture and fitness merge. Adrian’s power is creating access for anyone to experience fitness without elitism or gatekeeping. Adrian guests to share his thoughts on:-Are more nerds participating in fitness-What created a portal for nerd culture enthusiasts to be more visible in the mainstream-How can we create room for both our nerdy pursuits and health and fitness-What elitism and gatekeeping looks like in fitness-Why you can’t just

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01:07:10

#396 Hattie Boydle - What’s The Story You’re Telling...

Lift Free And Diet Hard with Andrew Coates ·

2025/09/04

Hattie Boydle is a world champion competitor plus coach and educator. Hattie joins the podcast to share her wisdom on:-Challenging our narratives and stories about why believe and do what we do-Why women can build muscle as effectively as men-How challenging it is to stay “lean” year round-Her competitive history and approach that created her physique -Her discipline and devotion to her training and nutrition-The tradeoffs we make to maintain a physique and the tradeoffs we make when we don’t-Diet

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00:57:36

#395 Josh Taylor - Beating Gym Anxiety, Video Games,...

Lift Free And Diet Hard with Andrew Coates ·

2025/09/02

Josh Taylor is coach who’s media combines evidence based information with his love of gaming. Josh opens up about his personal experience and shares:-His experience with gym anxiety and how he worked through it-How the fitness helps with mental health struggles-The challenges dealing with a large and engaged social media presence-The evidence based benefits of gaming-How set boundaries and enjoy personal joys without guilt-Why he distanced himself from the “science based label”-The problem with

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00:47:58

#394 Kenny Santucci - Why People Are Surging Back To...

Lift Free And Diet Hard with Andrew Coates ·

2025/08/28

Kenny Santucci is the founder of Strong New York, NYC’s biggest health, fitness, and wellness expo and the owner of The Strength Club in Manhattan. Kenny joins the podcast to share his thoughts on:-Are we failing as an industry and a society with health and fitness?-His mission with his Strong New York Event-Hyrox and its popularity -People seeking more community, especially in consuming fitness-Increased demand for in-person coaching and gyms-Helping the people who are falling through the

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01:07:00

#393 Michael Boyle - Should Young Athletes Specialize...

Lift Free And Diet Hard with Andrew Coates ·

2025/08/26

Michael Boyle is the founder of Mike Boyle’s Strength and Conditioning, author, and a pioneer and icon of strength and conditioning.Mike generously guests to share his wisdom and experience about:-Should kids specialize early in a single sport-Who really benefits when kids specialize early-Is there a relationship between early specialization and injury-What does it take to become a division 1 college athlete-How important is youth strength and conditioning to long term sport performance-His thoughts

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00:50:16

#392 Dr. Katie Dabrowski - The Pathway Out of Pain

Lift Free And Diet Hard with Andrew Coates ·

2025/08/21

Katie Dabrowski is a Doctor of Physical Therapy and Strength Coach who merges her education in behavioural psychology and neuroscience with strength training to help people get out of pain, recover from injury, and get strong, Katie guests to share her wisdom on:-How to overcome fear of pain and previous injury when returning to lifting, life, and sport-How she likes to reframe an injury into an opportunity -How to develop psychological resilience-Can people just think their way out of pain-Does

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00:50:13

#391 Jordan Shallow - Fatigue Management (For...

Lift Free And Diet Hard with Andrew Coates ·

2025/08/19

Jordan Shallow is a renaissance man of training philosophy and the co-founder of Pre-Script and the leading industry mind and educator on biomechanics and training anatomy. Jordan also travels the world to still train people hands on, from pro athletes to everyday people. Jordan joins to share his wisdom and philosophy on:-Is fatigue a boogeyman to be avoided-How do you manage fatigue in training?-The current nature of fitness social media divisiveness-Why he doesn’t get involved in callout video

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00:54:36

#390 Stu Phillips - How Much Protein Do We Really Need?

Lift Free And Diet Hard with Andrew Coates ·

2025/08/14

Dr. Stu Phillips is a professor at McMaster University and one of the most prominent and respected researchers in resistance training and nutrition especially relating to muscle and aging.Stu joins me to share:-What is and what causes sarcopenia-Can we prevent sarcopenia -How much protein do we really need - to live healthy and for optimal muscle building-Do our protein needs change as we get older-Our current understanding of the importance of food timing-Is there any evidence to support the use of

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00:52:06

#389 Dave Tate - Elite Strength, Coaching, and Community

Lift Free And Diet Hard with Andrew Coates ·

2025/08/12

Dave Tate is an icon of the strength, powerlifting, and coaching world. The founder of EliteFTS and prolific writer and author, Dave is an institution in the industry.Dave guests to talk about:-What he’s training for now-The ways he sets personal training and performance goals, how they evolve with age-The tradeoffs he made early in his career to pursue elite performance-Would he do things differently if he could do it over again-What still gets him fired up about coaching-Community being missing

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00:57:57

#388 Charlie Weingroff - Physical Therapy, Pain,...

Lift Free And Diet Hard with Andrew Coates ·

2025/08/07

Charlie Weingroff is a legendary Physical Therapist and Strength Coach who joins me to share his thoughts on:-Issues with high volume physical therapy business models-Helping people who have been told by a doctor not to lift weights due to pain and injury-How to talk to people about their pain-How pain is tied to emotion -How pain works in the nervous system-What ““We know that MRI’s don’t lie but they don’t always tell the whole story” means-What is the interference effect and does it matter to

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00:45:13

#387 Michael James Shaw - From The Walking Dead to...

Lift Free And Diet Hard with Andrew Coates ·

2025/08/05

Michael James Shaw is a unique guest on the show. Michael isn’t a fitness professional but an actor and writer with credits including Marvel’s Avengers: Infinity War and Avengers: Endgame, The Walking Dead, Fight Night, and now season 2 of Twisted Metal. Michael is an avid fitness enthusiast and used yoga, Brazilian Jiujitsu, strength training, and more to shape his body and mind for his various roles. Michael shares:-How he prepares physically for movie and tv roles-Why he considers his body as

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00:53:45

#386 Dr. Matthew Nagra - Debunking Myths About Plant...

Lift Free And Diet Hard with Andrew Coates ·

2025/07/31

Dr Matthew Nagra is a Naturopathic Doctor and Plant Based Nutrition Educator.Matthew guests to share his experience on:-Dealing with fraudulent AI based marketing, including his own experience having his voice and image stolen and used to promote dubious products. -Are extreme tribal diets as common in the general population as they seem from social media.-Dealing with the false claims about vegan diets from the most extreme vegan influencers. -Are energy drinks actually harmful.-Are plant based

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