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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

00:53:01

#356 Lee Boyce - How Getting Your Fitness Information...

Lift Free And Diet Hard with Andrew Coates ·

2025/04/17

01:08 Evolution of Fitness Information02:42 Social Media's Impact on Fitness05:58 AI in Fitness Content Creation08:57 Positives of Social Media in Fitness12:21 Negatives of Social Media in Fitness22:14 Trends and Frustrations in Fitness Content30:17 Fitness Routine Fundamentals31:15 Effective Workout Strategies33:27 Nutrition Basics34:28 Indulgences and Treats35:26 Sleep and Recovery40:22 Mental and Physical Recovery Techniques46:45 The Importance of Creativity and FictionI’ve been putting a lot

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00:58:54

#355 Dr. Susie Spirlock - Managing Hyper-mobility,...

Lift Free And Diet Hard with Andrew Coates ·

2025/04/15

Dr Susie Spirlock aka Dr Susie Squats guests to share detail and nuance about:-Why stretching doesn’t often alleviate “tight” muscles. -Why dynamic mobility drills and load work better for creating lasting improvements to mobility. -How to manage hyper mobility.-Why the old injury management protocol of Rest, Ice, Compression, and Elevation is outdated and what to do instead. -What is tendonopathy, what’s changed about our understanding, and how to manage and treat it. -Why surgery often isn’t the

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00:51:56

#354 Tom Sheppard - Fitness Addiction, Mental Health,...

Lift Free And Diet Hard with Andrew Coates ·

2025/04/10

Tom Sheppard is a strength coach and fitness writer who, beneath the rugged exterior is a thoughtful and generous soul who joins to open up about his complex mental health journey and how fitness has saved him. Tom shares:-How strength training can be a major positive for your mental health-Where fitness can creep over into addiction and serious problems-How to create guardrails against becoming too addicted-How the gym helps great self efficacy and defeat victim mindset-And much more. 03:38 The

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00:56:14

#353 Nick Shaw - Planning for Success in Fitness,...

Lift Free And Diet Hard with Andrew Coates ·

2025/04/08

Nick Shaw is a close friend and the CEO and co-founder of Renaissance Periodization. RP are also my first ever podcast sponsor. I’ve known Nick, his co-founder Dr Mike Israetel, and many other members of the RP team for many years, spent time with them at countless events including the Olympia weekend, and had them as guests on my podcast numerous times. I’ve attended several RP seminars, beta tested and later completed the RP Nutrition Certification, and read several of their books. So I love RP’s

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00:42:48

#352 James Cappola - A Case For Empathy

Lift Free And Diet Hard with Andrew Coates ·

2025/04/03

00:16 Guest Introduction: James Cappola01:10 The Problem with Shaming in Fitness01:57 The Fear of Ozempic in the Fitness Industry03:20 Addressing Vulnerability and Limiting Beliefs05:23 Breaking the Cycle of Failure10:55 Personal Journey and Overcoming Challenges13:30 The Role of Empathy in Coaching16:20 Social Media and Misconceptions in Fitness21:26 The Dangers of Fitness Fads21:57 The Outrage Culture and Social Media Clout22:32 Dealing with Online Criticism and Call-Outs23:22 The Seed Oil

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00:56:02

#351 Ben Mudge - Cystic Fibrosis, Fitness and Warhammer

Lift Free And Diet Hard with Andrew Coates ·

2025/04/01

Ben Mudge is a friend and a treasure. Ben shares his story of growing up with cystic fibrosis, his fears around the potential progression of the disease, and how devoting his life to his fitness and health has helped improve his quality of life. Ben shares:-How cystic fibrosis works-The catalysts for his changed outlook and effort-Why he feels “Imperfect actions beats perfect words every time”-Why he focuses on love of the process-Why peace and space are important-Details about his love of Warhammer

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00:47:11

#350 Nathalia Melo - How to Overcome Self Limiting...

Lift Free And Diet Hard with Andrew Coates ·

2025/03/27

Former Olympia champion Nathalia Melo tells her story of leaving Brazil with little money to her name, working and living in tough conditions, while working toward her dreams. Nathalia is pure ferocity with minimal filter and a lot of wisdom to challenge the narratives that are keeping you stuck in place. Nathalia is today’s guest and shares her thoughts on:-Overcoming self limiting beliefs and victim mindset-Why the best time to start is when your life is already busy-Why people struggle to change

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00:52:59

#349 Alex Sterner - Why You Should Bend and Rotate...

Lift Free And Diet Hard with Andrew Coates ·

2025/03/25

Alex Sterner is a certified strength and conditioning coach who specializes in Brazilian Jiujitsu. Follow Alex on Instagram at: https://www.instagram.com/alex.sterner?igsh=MWQ0bHB3emFkZjFkcA==Alex shares:-Why your spine was meant to move not stay rigid. -Why you not only can, but should train and load by bending, flexing, and rotating at your spine. -Examples of how our spine moves under load and against force in sports and everyday life. -How to approach training for a strong and mobile

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00:54:47

#348 Robert Linkul - Training Older Adults and...

Lift Free And Diet Hard with Andrew Coates ·

2025/03/20

Robert Linkul is the industry leading authority on training older adults.In this episode Robert shares:-What sarcopenia is and why everyone should be proactive about it-How we can reduce the risk of falling-How we can reduce the risk of a serious fracture injury if we do fall-How to improve muscle, motor skills, and bone density as we age through training-Why power and explosive training matters for older adults(and everyone) and how to approach it in a safe and effective way-The importance of

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00:48:29

#347 Josh Hillis - Eating Skills, Managing Stress and...

Lift Free And Diet Hard with Andrew Coates ·

2025/03/18

Josh Hillis is the zen master of eating skills and returns to the podcast to share thoughts and wisdom on:-Why it’s risky to blindly trust our hunger signals-Why pausing for 10 minutes before acting on hunger is the most powerful tool you have-Learning to distinguish between physical and psychological hunger-Understanding emotional eating-Why Josh teaches “values based eating”-Getting a handle on stress eating-How food can mask discomfort-And much moreFollow Josh Hillis on instagram at:

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00:53:47

#346 Dr. Sam Spinelli - Training and Rehab With Injuries

Lift Free And Diet Hard with Andrew Coates ·

2025/03/13

Dr Sam Spinelli joins me for a discussion about rehab, pain, injuries, and how training puts you in a better position to mitigate injury risk and recover faster from injury. Sam shares:-Strategies to manage injury risk.-Strategies to better recover from injury.-Why he doesn’t think most people need MRI’s or other imaging for many injuries.-What is load management and why it's the most important thing to focus on with injury risk and recovery. -Why posture isn’t a major causal issue for

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00:55:04

#345 Taylor Ryan - Nutrition to Fuel Performance

Lift Free And Diet Hard with Andrew Coates ·

2025/03/11

Taylor Ryan is a Sports Dietitian(The Australian spelling - don’t @ me) and expert in helping high level and everyday athletes fuel for performance. Taylor shares her wisdom on:-How to navigate the challenge and tradeoffs of performance and aesthetic goals.-How prioritizing “leanness” can hurt athletic performance.-The problems with popular fad diets as foundations for athletic performance.-Strategy for optimal fuelling for athletics.-Plus a lot more nuance to nutrition to feel better I your

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00:44:44

#344 Mark Fisher - Unconditional Postive Regard

Lift Free And Diet Hard with Andrew Coates ·

2025/03/06

Mark Fisher is a dear friend and one of the kindest humans anyone could have the great fortune of knowing. Mark joins me to discuss:-What is “unconditional positive regard” and how choosing this outlook reduces your stress and leaves you happier-How Mark sees life as a series of seasons you evolve through-A lot of positive, basic, actionable mindsets and tactics to set yourself up for success in your fitness journey.-Plus much more. Follow Mark on Instagram at:

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00:54:52

#343 Adam Meakins - Physical Therapy and Rehab:...

Lift Free And Diet Hard with Andrew Coates ·

2025/03/04

Adam Meakins is a physical therapist on a mission to upgrade the rehab industry by separating overhyped and sometimes outright dangerous practices from the things that work to help people return to their lives and favourite activities. In this episode, Adam:Picks apart a lot of the “silly bullshit” physical therapists practice.Explains why there isn’t as much of a relationships between form and injury risk as we’ve traditionally believed.Explains the limitations, myths, and appropriate use of

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01:03:28

#342 Brianna Battles - Postpartum Strength and...

Lift Free And Diet Hard with Andrew Coates ·

2025/02/27

Brianna Battles is the industry leading authority on postpartum athleticism. Brianna guests to share:-Why “athleticism doesn’t end when motherhood begins”-Why going through pregnancy doesn’t automatically qualify fitness influencers to become coaches or educators on postpartum training-Breaking rigid identities around training and allowing for an evolution of how training works across different seasons of life-The importance of maintaining bone mineral density-Thoughts on fuelling for

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00:47:09

#341 Lucas Hardie - Stretching, Flexibility, and...

Lift Free And Diet Hard with Andrew Coates ·

2025/02/25

00:58 Unconventional Strength and Flexibility Training02:43 Defining Unconventional Movements03:19 Progressive Overload in Mobility Training06:04 Jordan Syatt's Flexibility Journey09:13 Flexibility Training for Everyone17:14 Misconceptions About Flexibility22:46 Stretching and Injury Risk25:24 Hypermobility and Strength Training28:39 Practical Unconventional Exercises39:48 Rehabilitation and Strength Training44:30 Workshops and Resources45:52 Conclusion and Upcoming EpisodesI’ve been putting a

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00:54:05

#340 Joe DeFranco - How To Evolve Your Training As...

Lift Free And Diet Hard with Andrew Coates ·

2025/02/20

01:18 Joe's Training Evolution for Longevity04:41 Key Training Principles for Longevity07:33 Modified Workout Structure15:23 Training with Triple H: A Case Study28:03 Balancing Fitness Goals with Family Life29:42 The Dark Side of Staying Lean Year-Round30:54 Frustrations with the Fitness Industry37:16 The Importance of Tracking Nutrition46:54 Realistic Expectations and Media Influence49:22 Resources and Final ThoughtsI’ve been putting a lot of time and effort into making these new episodes valuable

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00:44:35

#339 Dean Somerset - Rock Solid Resilience

Lift Free And Diet Hard with Andrew Coates ·

2025/02/18

Dean Shares:- Upcoming book 'Rock Solid Resilience.' available here: https://a.co/d/fKef8Wm- This episode covered topics such as injury management- Importance of consistency in training despite injuries- Practical strategies for reducing injury risk- Psychological aspects of training- Effectiveness of foam rolling- Insight into how different stress loads affect training outcomes00:00 Introduction and Welcome00:16 Dean Somerset's Background and Influence01:32 Training Through

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00:47:52

#338 Susan Niebergall - Muscle and Strength For...

Lift Free And Diet Hard with Andrew Coates ·

2025/02/13

Susan Niebergall represents something rare in the fitness industry - a fitness authority over the age of 60. Susan dives into the importance of resistance training to build strength and muscle as we get older. Susan shares:-How her own dedication to muscle and strength let to a better outcome and faster recovery from her hip replacement surgery.-The importance of strength and muscle to reduce risk of fall injuries, and reduce risk of a catastrophic outcome in case of a fall. -Why you need to lift

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00:48:57

#337 Mike Doehla - Successful Nutrition Philosophy...

Lift Free And Diet Hard with Andrew Coates ·

2025/02/11

Mike Doehla, the founder of wildly successful nutrition coaching company Stronger U, joins to talk about:Follow Mike on IG: https://www.instagram.com/mikedoehla?igsh=MTZnaTZpZ2JiZ2FpYg==-What’s wrong with branded/named diets-Disrupting On/Off mode thinking and getting people back on track faster-Why community support matters and how to combat sabotage-How to successfully manage planning and meal preparation-And a whole lot more everyday nutrition philosophy and tactics00:37 The Problem with Branded

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417 results

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