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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

00:47:14

#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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01:11:49

#376 Tim Riley - How to Create Success In Sports and...

Lift Free And Diet Hard with Andrew Coates ·

2025/06/26

Tim Riley is a strength and conditioning coach and host of the Coach Em Up Podcast. Tim joins to share his thoughts and wisdom about:-How important fitness was in leaving behind a past involving drugs and alcohol-How to build muscle without losing athleticism -The traits, attitudes, and behaviours that correlate with athletes going on to be successful in sport and life-The strength and conditioning principles Tim believes would help everyday lifters-Where elite sport and general population training

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00:51:06

#375 Lavanya Krishnan - How To Maintain Your Fitness...

Lift Free And Diet Hard with Andrew Coates ·

2025/06/24

Lavanya Krishnan is a personal trainer with a Masters Degree in public health, who travels the world extensively. Lavanya shares:-Why she doesn’t compromise on her fitness when she travels-How to plan ahead to include strength training-What do to when you don’t have gym access while travelling-When to give yourself grace on your fitness and nutrition routine-Her experience visiting one of the most iconic sites famous for appearing in the movie Indiana Jones and The Last Crusade-Thoughts on different

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00:52:29

#374 Ava Cowan - Lessons and Risk of Fitness...

Lift Free And Diet Hard with Andrew Coates ·

2025/06/19

Ava Cowan is a legendary Pro Figure Champion and Coach who’s appeared on the cover of over 20 fitness magazines. Ava joins me to share:-When do fitness competition diets become dangerous-What are the red flag behaviours to watch for-How to create guardrails to diet safely-Ava’s positive and negative experiences from a long and successful competitive career-Are there people who are drawn to competition for the wrong reasons-Helpful lessons for fat loss from competition dieting-What’s happening when

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01:25:20

#373 Stan Efferding - Practical Nutrition Masterclass

Lift Free And Diet Hard with Andrew Coates ·

2025/06/17

Legendary powerlifter and IFBB Pro bodybuilder Stan Efferding is also one of the most thoughtful practitioners of evidence based nutrition and training. Stan joins for a pure masterclass in:-Why we have an obesity and metabolic health crisis -How much of the benefit of healthy lifestyle is directly attributable to fat loss-Why the classic “eat less/move more” advice is truthful but not helpful -What is Stan’s Vertical Diet and how has it helped his clients become healthier-Why diets fail?-The role

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00:52:00

#372 Dr Lauren Colenso-Semple - Debunking Hormone...

Lift Free And Diet Hard with Andrew Coates ·

2025/06/12

Dr Lauren Colenso-Semple is garnering a lot of attention for her excellent myth busting media. Lauren joins to share:-Why “balancing hormones” is nonsense-If there’s any evidence to support general training prescriptions around women’s cycles-Do weighted vests help with bone mineral density -Can we “build” bone health as we age-Why we are seeing a lot of questionable or outright bad information on popular wellness podcasts-Why there’s been an explosion in bad information about menopause-Do women

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00:48:27

#371 Dr. Spencer Nadolsky - Food Noise, GLP-1 Drugs,...

Lift Free And Diet Hard with Andrew Coates ·

2025/06/10

Dr Spencer Nadolsky is an industry leading obesity physician who joins me to cut through the noise and confusion about:-Why obesity is so prevalent-Food Noise-GLP-1 agonist medications like Ozempic-GLP-1 medication effects on addiction -Debunking misinformation about LDL cholesterol risks-Can we influence the distribution of body fat?-What is Lipidema (hint - the fibrous lower body fat like tissue some women struggle with)-Why some people have different metabolic rates-Debunking common

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00:51:12

#370 Pat Basil - How To Train To Improve Consistency,...

Lift Free And Diet Hard with Andrew Coates ·

2025/06/05

Pat Basil is a CSCS with a Masters Degree in Exercise Science and an Undergraduate Degree in Psychology, a great combo for knowing how to merge the training prescription with the relationship and mindset to get people to act and change. Pat joins me to share his thoughts on:-How to create the sweet spot of training stimulus to create adaptation-Why you can make great progress with more consistency and less total work-Why focusing on keeping the streak alive helps-Why he doesn’t care if you get bored

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01:03:17

#369 Chris Powell - Navigating Significant Weight Loss

Lift Free And Diet Hard with Andrew Coates ·

2025/06/03

Chris Powell is a lot more than just the host of the ABC Series Extreme Weight Loss (Extreme Makeover: Weight Loss Edition). Chris is a highly educated, evidence based, and deeply empathic coach who works with people struggling with significant weight loss. Chris shares:-The biggest mistakes people make when trying to lose weight-Helping people change their beliefs about what they can accomplish-Could a show like his even be made in today’s landscape?-What conditions and behaviours were necessary

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00:57:11

#368 Dr. Sean Pastuch - How to Change Your Narrative...

Lift Free And Diet Hard with Andrew Coates ·

2025/05/29

Dr Sean Pastuch is an industry leader in helping people not accept a life limited by pain, but getting people back to doing what they love. In this episode Sean shares:-His insights into why we don’t need to accept pain as part of life-Thoughts on how to change our story about pain-How to get back to doing things we love in life-How our relationships affect our experience of pain-Insights on recognizing and changing our rigid identity around what we can or can’t do-4 steps to becoming a high

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00:53:50

#367 Matt Wenning - Biomechanics, Strength, and...

Lift Free And Diet Hard with Andrew Coates ·

2025/05/27

Matt Wenning is a rare combination of high level education (Masters Degree in Biomechanics) and high level competition success (3x World Champion powerlifter and multiple record holder). Matt joins me to share his thoughts on:-Biomechanics, specifically practical and tactical nuance, and underrated ideas he feels aren’t utilized often enough-Why he feels variety is important but how to apply variety-Why experienced lifters may benefit from thoughtful variety in their programming and why newer

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00:51:18

#366 Dr. Caleb Burgess - How Being Healthier Helps...

Lift Free And Diet Hard with Andrew Coates ·

2025/05/22

Dr. Caleb Burgess is a Doctor of Physical Therapy and Certified Strength and Conditioning Coach who joins me to discuss:-How being an overall healthier person means you typically have less pain and recover from injury better-How repetitive movements and sustained postures may lead to injury risk-Why slouched positions aren’t inherently risky for injury, but lack of variety of movement may be -If exercise technique has any relationship with pain-If it’s ok to play up the placebo effect of some

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