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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

00:47:16

#336 - Dr. Mike Israetel - A.I. and the Future of...

Lift Free And Diet Hard with Andrew Coates ·

2025/02/06

Legendary PhD of Sport Physiology and co-founder of Renaissance Periodization Dr Mike Israetel joins the podcast to talk about how A.I. promises to enhance our everyday fitness and health lifestyle and health outcome. Dr Mike talks about: -How coaching will be affected by A.I. -How likely we’ll see an I Robot scenario (Will Smith movie). -What will humans do with their extra time if robots take care of daily household tasks? -Why we’ve seen a rise in Mike Mentzer style low volume training ideology

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00:59:04

#335 Dr. Joe Zundell - Cancer and Strength Training

Lift Free And Diet Hard with Andrew Coates ·

2025/02/04

In an effort to bring on great guests to go beyond the narrow realm of fitness and nutrition, Dr Joe Zundell (PhD in Cancer Biology) joins me to talk about:-How strength training reduces cancer risk -How maintaining muscle and bone helps survive cancer treatment -Why the cancer cure suppression conspiracy theory is silly logic -What lifestyle behaviours contribute the greatest risk of developing cancer -The relationship between cancer and obesity -Why there’s no one dietary ideology that helps to

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00:51:10

#334 Tom Morrison - How Strength Is Essential For...

Lift Free And Diet Hard with Andrew Coates ·

2025/01/30

Mobility expert Tom Morrison joins to share wisdom from years of managing his own injuries and coaching others. Tom talks about: -How Tom avoided movement restrictions or pain despite probably having broken his neck -What the everyday person with a busy life can do with limited time to improve mobility? -How strength is the foundation of mobility -The difference between active and passive range of motion -Why being “degenerative” isn’t necessarily something you should be worried about -Why medical

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01:06:21

#333 Jordan Syatt - How to Prioritize Your Fitness as...

Lift Free And Diet Hard with Andrew Coates ·

2025/01/28

Jordan Syatt joins me to discuss: -How his fitness routine has changed since becoming a parent -How he prioritizes and finds time for fitness -How his fitness goals have evolved over time -Why Jordan has been working on doing Jean Claude Van Damme splits -Jordan’s mobility routine -What are “Movement Snacks” -Choosing workout timing -If Jordan misses the grind of his career before his family life And much more 00:15 A Warm Welcome to Jordan Syatt 00:38 Balancing Fitness and Fatherhood 00:52

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00:52:01

#332 Dan Feldman: Nutrition Mythbusting:...

Lift Free And Diet Hard with Andrew Coates ·

2025/01/23

00:52 Debunking the Carbs and Diabetes Myth02:49 Understanding Insulin Resistance 06:01 The Role of Resistance Training 09:26 Obesity and Health Risks 14:25 High Fructose Corn Syrup vs. Other Sugars 22:27 The Truth About Fruit and Fructose 26:46 Fruit Juice vs. Whole Fruit: Blood Sugar Impact 27:33 Personal Preferences: Fruit Juice vs. Soda 28:27 Glucose Monitors: Are They Worth It? 30:45 Understanding Inflammation: Acute vs. Chronic 34:26 Omega 3 vs. Omega 6: What You Need to Know 43:51 Dietary

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00:51:27

#331 Dr. Christle Guevarra - All Things Ozempic

Lift Free And Diet Hard with Andrew Coates ·

2025/01/21

Dr Christle Guevarra returns with the every day person’s guide to Ozempic and GLP-1 agonist medicationsFollow Christle: https://www.instagram.com/dr.christle?igsh=Yml3dnhreTk2d28w Christle explains: -Why resistance training matters when using Ozempic -Does Ozempic really cause bone and muscle loss, over and above what we would see from dieting and calorie restriction? -What’s going on with “Food Noise”? -Are any of the criticisms of Ozempic and similar medications valid? -Is there any merit to

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00:51:18

#330 Don Saladino - Philosophy On Grit, Discipline,...

Lift Free And Diet Hard with Andrew Coates ·

2025/01/16

00:00 Welcome and Introduction00:15 Catching Up with Don Saladino 01:12 Celebrity Training Insights 01:43 Balancing Family and Career 02:35 Training Philosophy and Approach 03:33 Challenges of Training Actors 07:37 Misconceptions About Celebrity Life 15:05 Grit and Determination 28:15 The Importance of Accountability in Parenting 29:38 Balancing Fitness and Family Life 31:38 The Discipline of Consistent Training 33:18 Reflections on Brian Johnson's Lifestyle 36:25 Helping Clients Overcome

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00:43:38

#329 Jonathan Goodman - Becoming The Obvious Choice

Lift Free And Diet Hard with Andrew Coates ·

2025/01/14

Jonathan Goodman joins to talk about his brand new book The Obvious Choice, out now.We talk about: -Why Jonathan chose to write this book? -Why this book is a pivot into a more mainstream audience? -The 4 stages of content creation -How stories and narratives affect your decisions And more Follow Jonathan on IG: https://www.instagram.com/itscoachgoodman?igsh=MTI0ejliOGRuOWN4OA== This episode talks about business, career, and life lessons that can help anyone, more than just the fitness

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00:54:38

#328 Dr. Brandon Parker - How Safe Is Strength...

Lift Free And Diet Hard with Andrew Coates ·

2025/01/09

00:00 Introduction and Welcome00:15 Guest Introduction: Dr. Brandon Parker 01:09 Movement Optimism and Strength Training Safety 02:33 Rounding Your Back: The Nuances 06:34 The Importance of Resistance Training 09:36 Exercise Form and Injury Risk 16:44 Load Management and Recovery 23:29 Stability in Training: Machines vs. Free Weights 26:19 Training Modifications and Warm-Up Techniques 27:07 Exploring Exercise Variations 28:01 Addressing Lower Back Pain 30:06 Fear of Pain and Injury in Fitness

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00:53:11

#327 Dr Allan Bacon - Supplements: The Good, The Bad,...

Lift Free And Diet Hard with Andrew Coates ·

2025/01/07

Dr. Allan Bacon is in the house to give a masterclass in supplements, including:-The supplements that have a lot of evidence to support -Why everyone should take creatine especially older women. -Can you combine caffeine and creatine? -Details on beta-alanine, pump supplements, vitamin D, fish oils, magnesium and more. -Is there any benefit to using BCAA’s/EAA’s? -What are anti-nutrients and why do shady fitness influencers fear monger about them? -And much more. Enjoy this separation of hype

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00:44:52

#326 Luka Hocevar - Why Everyone Should Train Like An...

Lift Free And Diet Hard with Andrew Coates ·

2025/01/02

Luka Hocevar returns with his usual big energy to share wisdom on:-The importance of training and maintaining speed, power, and explosiveness as we get older. -Building resilience against fall injuries. -How to structure training programs for athletic qualities . -How strength training reduces risk and slows the progression of neurodegenerative disease like Parkinson’s. -The importance of developing movement and muscle reserves as we age. -And much more. Enjoy this deep dive into where Luka’s

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00:48:56

#325 Brad Jensen - A Conversation About Addiction and...

Lift Free And Diet Hard with Andrew Coates ·

2024/12/31

Brad Jensen, The Sober Bodybuilder joins me to share his story of a history of addiction and homelessness and how fitness was a linchpin in his recovery and sustained sobriety.Learn: -Can fitness addiction be taken too far? -Why the people you surround yourself with matter A LOT. -Why more people are drinking less or giving up alcohol completely. -Why identity is an important part of change and success. -First steps to get help or try to help someone in your world who’s battling addiction. And

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01:01:02

#320 Dr. Alyssa Olenick - Zone 2 Cardio, Hybrid...

Lift Free And Diet Hard with Andrew Coates ·

2024/12/27

Dr. Alyssa Olenick joins to give a masterclass in: -Zone 2 cardio including practical strategies -Vo2 max and how to improve -What is hybrid training? -Navigating hyper-mobility -Strategies to get more cardio in And much more Here’s Alyssa’s Zone Calculator for free: https://doc-lyss-fitness.myflodesk.com/zones-calculator Follow Alyssa on IG: https://www.instagram.com/doclyssfitness?igsh=MXNtN3VmbmU0Yzd3NQ== This episode is among the earliest in a significant shift in discussion topics and

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00:47:31

#324 Rachel Henley - Tough Conversations And Setting...

Lift Free And Diet Hard with Andrew Coates ·

2024/12/27

Rachel Henley has cracked the code on creating evidence based and practical training content and scaling a massive audience. We talk about: -Dealing with unwelcome comments from loved ones, shame triggers, and having tough conversations around this -The “silly shit” Rachel used to do before finding evidence based fitness and nutrition -Dealing with comments and beliefs about “ideal bodies” -Our mission to focus on getting more everyday people into the gym and access to fitness instead of arguing

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00:50:04

#321 Jack Hallows - Science Based Vs Old School Lifting

Lift Free And Diet Hard with Andrew Coates ·

2024/12/27

Jack Hallows joins to share his charismatic style of evidence based training communication. We talk about: -Are science based lifters and old school bodybuilders really that far apart in training ideology? -What are the big rocks of evidence based training? -How to approach training to failure? -Are machines as good as free weights for muscle growth? Each topic tackles the practical nuance that will help you get more out of your training. This episode is among the earliest in a significant

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00:47:54

#322 Ali Gilbert - Why Testosterone Is Declining In...

Lift Free And Diet Hard with Andrew Coates ·

2024/12/27

Ali Gilbert, The Queen of Men’s Health joins to share wisdom about men’s declining testosterone levels. Learn: -Why men’s testosterone is declining -It this as serious as media headlines make it appear? -What “environmental toxins” are creating problems -How to reduce your exposure to plastics -Is hormone replacement therapy steroids? -What are the tradeoff’s for a woman to walk around with a 6-pack? And More Follow Ali on instagram:

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00:48:29

#323 Dr Joseph Munoz - Nutrition Misinformation,...

Lift Free And Diet Hard with Andrew Coates ·

2024/12/27

Dr Joseph Munoz joins to distinguish between how some nutrition misinformation is harmful while others are just incorrect. We talk about: -Debunking the carb - insulin hypothesis -Does protein timing matter that much? -Creating change through identity shift -Is there any merit within the “Make America Healthy Again”? (without getting political) -What really moves the needle for your nutrition? And much more Please follow Joey on IG:

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00:34:53

EP #319 Jennifer Van Barneveld: No Backup Plan

Lift Free And Diet Hard with Andrew Coates ·

2024/08/06

Jennifer Van Barneveld returns with stories of her humble beginnings before building a successful business and running one of the few remaining in print fitness publications.Jennifer highlights how she went all in with no plan B, her mindset that led to growth and success, and how she found important people to build with. Jennifer will also be appearing as a speaker at my event, The Evolve Strength - Business and Coaching Conference, Sept 13-14, message me for more details. --- Support this

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00:39:17

EP #318 Dr Christle Guevarra: Coaching Clients On...

Lift Free And Diet Hard with Andrew Coates ·

2024/07/30

Dr. Christle Guevarra returns to share some insight into her presentation at our Evolve Strength Business and Coaching Conference, Sept 13-14 in Edmonton, Alberta. Christle shares: -Deeper insights into GLP-1 Agonist drugs like Ozempic and tackles some of the common misconceptions and online arguments against using the drug, including suggestions that it's somehow "cheating" -Why resistance training is important with Ozempic -Plus some insights into what Christle is doing in her

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00:54:33

EP #317 Luka Hocevar: 3 Mile Famous and the Career...

Lift Free And Diet Hard with Andrew Coates ·

2024/07/22

Luka Hocevar returns in this special edition episode Luka returns this October 10-12 with the Vigor Ground Fitness and Business Summit(where I will be presenting) and Luka is also a speaker at my event, The Evolve Strength - Business and Coaching Conference, Sept 13-14. We want you to seriously consider attending at least one because we believe it will change your life and career. Luka shares how his early and consistent investment in travelling to fitness events changed his career and fostered

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