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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

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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00:47:14

#385 Emma Storey Gordon - Change Your Story, Change...

Lift Free And Diet Hard with Andrew Coates ·

2025/07/29

Emma Storey Gordon is a behaviour change and fat loss expert with incredible messaging that gently calls us on our own sh!t. Emma shares her insight on:-Identifying when and why your energy is low and the simple lifestyle behaviours you can change to improve your daily energy and sense of well being.-Lower standard creep.-The stories we tell ourselves about planning.-Focus on making your bad days better.-Mitigating self sabotage.-The problem with thinking we should never feel hungry. -Dealing with

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00:49:13

#384 Eve Guzman - How I Changed My Narratives, Lost...

Lift Free And Diet Hard with Andrew Coates ·

2025/07/24

Eve Guzman combines her education with her personal experience to have lost 150 pounds, kept it off, became a successful nutrition coach, then built an empire mentoring other women to build their businesses. Eve shares her wisdom on:-Why people don’t want to change-The stories and narratives people hold onto to remain stuck in place-How to change those narratives-How your stories and staying in the same place protect you-Why tracking nutrition isn’t as hard as people think-What happens when people

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00:52:55

#383 Danny Matranga - Diet Tribalism and Unpleasant...

Lift Free And Diet Hard with Andrew Coates ·

2025/07/22

Danny Matranga is a certified strength and conditioning coach who’s made an impact with no nonsense evidence based messaging around nutrition and fitness.Danny joins me to share his thoughts on:-Why people do not have the skills to eyeball their calorie tracking-The sugar diet-His favourite tracking strategies -Why extreme diets are “performance art”-The problems with dietary tribalism-Why short sedentary women struggle with staying lean-And much more

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00:50:41

#382 Dr. Mike T Nelson - Metabolic Flexibility...

Lift Free And Diet Hard with Andrew Coates ·

2025/07/17

Dr Mike T. Nelson is a PhD, Author, and prolific educator in nutrition and training.Mike guests to share his expertise on:-What is metabolic flexibility and why it’s important for your health and performance-How to get your body to more efficiently utilize carbs and fats as fuel-When your body best uses fat and carbs as fuel-What’s going on with insulin resistance-How to improve insulin sensitivity -The importance of sleep on insulin sensitivity-Why we see diminishing returns on calorie burn when we

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01:20:36

#381 Dr. Eric Helms - How Much Muscle Can The...

Lift Free And Diet Hard with Andrew Coates ·

2025/07/15

Dr Eric Helms is one of the most respected and influential educators in muscle building training and nutrition. Eric guests with detailed and nuanced answers about:-How much muscle can the average person expect to build in a year or across a lifetime-Are there differences between men’s and women’s ability to build muscle -Why some distrust has grown toward science and science backed muscle building communicators-Why we see a battle ground between old school bodybuilding and evidence based

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00:46:56

#380 Zack Zillner - Lessons For The Everyday Lifter...

Lift Free And Diet Hard with Andrew Coates ·

2025/07/10

Zack Zillner is the Director of Sports Performance at The University of Miami for men's basketball and co-host of the Coach Em Up PodcastZack joins to talk about:-The problem with movement cults-Why we sometimes see people overvalue trends popularized by high level athletes, like cupping and kinesiotape -Managing off season vs in season training for athletes-What matters for recovery for the athlete and the every day person-What qualities does an everyday athlete need to train and maintain to

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01:02:18

#379 Amanda Thebe - Menopause Masterclass

Lift Free And Diet Hard with Andrew Coates ·

2025/07/08

Amanda Thebe is one of the most trusted voices in menopause advocacy and education. Amanda guests to take a blowtorch to the exploding volume of menopause misinformation online. Amanda shares:-How her strength training maybe have prevented broken bones after being hit by a car-Why we are seeing this explosion in menopause and women’s hormonal health misinformation-Debunking myths around cortisol and weighted vests as these relate to menopause-Red flag claims to be wary of with menopause

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00:54:02

#378 Brad Dieter - How to Lose Excess Weight and Keep...

Lift Free And Diet Hard with Andrew Coates ·

2025/07/03

Brad Dieter is the Chief Operating Officer and Co-Owner of Macros Inc.Brad shares his expertise on:-What years of client data suggests about the people who lose the excess weight and keep it off are doing to be successful-What happens when people are misled by the allure of fad diets and overpromised diet marketing-How do rewire the narrative that other life success must come at the cost of our own health-The importance of being resilient on a bad day-Why you should lean into the gym when life gets

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01:09:10

#377 Jeb Stuart Johnston - How To Build Emotional...

Lift Free And Diet Hard with Andrew Coates ·

2025/07/01

Jeb Stuart Johnston specializes in working with people who struggle with emotional eating. Jeb joins me to share:-Understanding emotional eating and why its a significant driver of our obesity crisis-Important skills for managing emotional eating-Why he approaches emotional eating with non-judgemental curiosity -If GLP-1 Agonist drugs help with emotional eating-Why some people struggle with emotional eating more than others-Why overeating may be a coping mechanism that’s turned on you-The nervous

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