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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

00:57:09

#463 Mike Doehla - Nutrition Coaching With GLP-1s,...

Lift Free And Diet Hard with Andrew Coates ·

2026/04/23

Are you a nutrition coach? Are you a client of a nutrition coach or a nutrition coaching business? Are you someone who’s been using GLP-1 agonist medications for fat loss or are you someone who’s used AI like ChatGPT or a nutrition coaching app? This is for you.Mike Doehla returns to talk about the current state of nutrition coaching and nutrition coaching businesses now that Stronger U has shut down, and there are significant differences in other well known nutrition coaching companies in recent

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00:54:39

#462 Annie Short - Hypermobility Masterclass

Lift Free And Diet Hard with Andrew Coates ·

2026/04/21

Are you hypermobile? Do you coach people with hypermobility? Do you know someone with Hypermobile Ehlers-Danlos Syndrome? This episode is a deep dive for you.Annie Short is a strength coach and expert in hypermobility and how to strength train around it. Annie goes into great detail to explain important and related concepts including:What are HEDS and POTS (Hypermobile Ehlers-Danlos Syndrome (HEDS) and Postural Orthostatic Tachycardia Syndrome (POTS)What are their causes and triggersAre all forms of

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00:58:47

#461 Jack Hallows - Is Fitness Social Media Becoming...

Lift Free And Diet Hard with Andrew Coates ·

2026/04/16

Jack Hallows feels like a rare coach who blends entertaining and evidence-based social media without resorting to being polarizing or combative.Jack returns to share his insight into:“Stitching” other fitness professionals’ contentThe rise of status-chasing and often narcissistic influencersThe incentives for influencers to chase status and even lie about core parts of their identityThe recent shift from “social media” to the interest-based algorithm and the TikTokification of platformsWhy social

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00:53:31

#460 Dr Emily Dow - Creatine, Wearable Devices, Net...

Lift Free And Diet Hard with Andrew Coates ·

2026/04/14

Dr Emily Dow has been taking fitness and nutrition media by storm with her detailed and nuanced takes. She’s a great example of an emerging powerhouse with the education and credibility to help everyone, someone I was thrilled to have as a guest and share with everyone.Emily shares her expertise on:Is creatine safe during pregnancyShould people use creatineWhat are the proven benefits and overhyped claims about creatineWhat are “net carbs” and how should we approach them for calorie trackingHow does

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01:28:07

#459 Dean Somerset - Personal Trainer Career Masterclass

Lift Free And Diet Hard with Andrew Coates ·

2026/04/09

Author, personal trainer, and prolific fitness industry educator Dean Somerset returns as we film live in person (watch on YouTube or Spotify).Dean shares his experience with:Is it reasonable to expect to live completely pain free for lifeWhat acute factors increase injury riskHis best practices to minimize injury riskHow to communicate with clients dealing with painHow to manage and work around pain and injuryWhen to refer out to allied health care professionals like physical therapistsTraining

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00:59:46

#458 Dr Katie Dabrowski – The Role of Metabolic...

Lift Free And Diet Hard with Andrew Coates ·

2026/04/07

Dr Katie Dabrowski returns to educate on the magnitude of the role metabolic health and obesity play in injury risk and rehab. Katie shares expertise on:Defining metabolic healthThe importance of addressing the full picture of a person and not just the localized site of pain and injuryThe mechanisms behind how excess body fat can increase injury risk and pain, and hinder rehabWhat “poor tissue quality” means and why it’s important for rehabHow to approach and address obesity and metabolic health

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00:54:29

#457 Cody McBroom - Will A.I. Save You?/How To Save...

Lift Free And Diet Hard with Andrew Coates ·

2026/04/02

Cody McBroom is a sports nutritionist, personal trainer, and founder of Tailored Coaching Method.Cody joins me to share his thoughts on:Will AI like ChatGPT help people get healthier, stronger, lose weight, or is it just another way for people to consume info without acting on itHow will AI integration in fitness apps help end usersHow creating your environment helpsWhy “pre-deciding” is powerfulHaving grown up overweight, how did Cody change to keep the weight offHow “borrowing confidence” worksWhy

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01:10:50

#456 Jon Heck - Masterclass: Fat Loss Nutrition

Lift Free And Diet Hard with Andrew Coates ·

2026/03/31

Jon Heck is a sought after strength and nutrition coach who’d previously worked for 9 years in Division 1 and NFL strength and conditioning.Jon joins me with lessons and expertise in:How to structure fat loss phasesWorking with people seeking to lose substantial body fatWhy Jon always starts with strength training and step counts with fat lossCan you hold the simultaneous goals of high performance and fat lossWhy Jon believes “Almost everyone should go through a true hard fat loss diet once in their

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00:59:12

#455 Jason Brown - The Pressure To Be Successful In A...

Lift Free And Diet Hard with Andrew Coates ·

2026/03/26

Jason Brown returns in a unique episode where he opens up about some of the behind the scenes pressure and challenge of being a fitness professional including:His struggles with being pulled in multiple directions between coaching and educatingWhy he shut down his programming course after a successful launchGetting clear on what lights him up vs what doesn’t fulfill him and causes stressAlignment in your professional pursuitsHow stress played a role in some health issuesThe pressure to be successful

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01:07:07

#454 Cillian O’Connor - Does Your Training Split...

Lift Free And Diet Hard with Andrew Coates ·

2026/03/24

Cillian O’Connor is a strength coach with a masters of strength and conditioning who joins me to share his skill and philosophy about:Does your training split really matterWhy trying to over optimize training programs and lifestyle usually leads to failureWhy starting with an extreme approach may be an intentional or subconscious way to prove someone isn’t the type of person who can be fit and healthyWhy hitting rock bottom is an unreliable way to changeWhy taking lessons from elite bodybuilders may

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00:54:35

#453 Dr Tommy Wood - How to Reduce the Risk of...

Lift Free And Diet Hard with Andrew Coates ·

2026/03/19

Dr Tommy Wood is a leading authority on neurodegenerative disease, cognitive health and decline, and related lifestyle interventions. Tommy has a medical degree from the University of Oxford, and a PhD in physiology and neuroscience.I believe every guest and episode are excellent, but this episode and topic are off the charts for importance and valuable information. Everyone should care about their long term cognitive health and independence, and that of your loved ones.Tommy shares his expertise

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00:47:29

#452 Elizabeth Davies - Training For Your Old Lady Body

Lift Free And Diet Hard with Andrew Coates ·

2026/03/17

Elizabeth Davies is the author of Training For Your Old Lady Body and famous for the quote:“Training for my summer body? Fuck no. I’m training for my old lady body. Dense bones, strong muscles, a healthy heart, good balance, functional independence.”Elizabeth joins me to share her thoughts and experience about:What is SkinnyTok and why it’s dangerousThe cycles of body image standards and why chasing them can create problemsIs Kim Kardashian a good role model for body imageWhy building a bank of bone

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00:52:45

#451 Sheridan Skye - Is Resistance Training Safe...

Lift Free And Diet Hard with Andrew Coates ·

2026/03/12

Sheridan Skye is a pre-and postnatal coaching specialist and educator and joins me to share her expertise about:Is resistance training safe for pregnant womenDo mom and baby have better outcomes when the mother works outWhy some physicians might be hesitant to advise their clients to workout during pregnancyAre there medical conditions where women should avoid or approach working out with caution during pregnancyCan exercise help improve symptoms of postpartum depressionWhat are the guidelines for

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00:53:01

#450 Robert Linkul - Cardiovascular and Cognitive...

Lift Free And Diet Hard with Andrew Coates ·

2026/03/10

Robert Linkul is the master of Training the Older Adult and returns with more lessons about working with this population, including:-How Robert’s own extensive medical history helps him relate to the injuries and restrictions of older populations-How we as coaches think about our own aging, and eventual shift into this demographic, and how we approach our training to prepare-Why he doesn’t plan to retire from in-person coaching-How he approaches cardiovascular training for older adults-Why he likes

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00:59:58

#449 Gareth Sapstead - How To Transform Your Physique...

Lift Free And Diet Hard with Andrew Coates ·

2026/03/05

Gareth Sapstead, my long time T-Nation writing peer joins me to talk about his new book (which I contributed to) and share wisdom and experience about:-Where to start if you look in the mirror and you’re not happy with what you see-How to approach your training and nutrition if you want to change your life-How social support matters if you’re aiming to change your life and health-Thinking in terms of “architecture for your life”-What his new book - 100 Best Physique Workouts offers-And much moreIG:

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00:58:22

#448 Josh Hillis - How To Not Let Your Nutrition Fall...

Lift Free And Diet Hard with Andrew Coates ·

2026/03/03

Josh Hillis returns with more of his eating skills mastery and shares thoughts on:-The sheer number of holidays and special occasions that end up justifying off track eating behaviour-How to approach special occasions without falling off track-Understanding the skill of being able to notice when you’re full and stop-Understanding the skill of being willing to sit with the feeling of wanting more-Understanding the skill of managing the disappointment when a meal ends-Why pre-deciding your choices is

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00:55:26

#447 Dr Natasha Barnes - Does Weighing Less Make For...

Lift Free And Diet Hard with Andrew Coates ·

2026/02/26

Dr Natasha Barnes returns to share her expertise on climbing and strength training and how these principles apply broadly to everyone, including thoughts about:-Are lighter climbers better climbers-The problem with focusing on weighing less as a performance enhancer in climbing-Is disordered eating more prevalent in climbing and weight class sports?-Are more climbers coming around to the value of strength training-The story behind Natasha saying “The lightest I’ve ever been was also the most broken

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01:13:00

#446 Dr Lauren Colenso-Semple - Wellness Peptides and...

Lift Free And Diet Hard with Andrew Coates ·

2026/02/24

Dr Lauren Colenso-Semple is back to tackle a series of current trends, narratives, and pseudoscientific claims in fitness and wellness, including:-Is there any quality human research on “wellness peptides”-What are wellness peptides-Why are they becoming more popular-Is there any evidence to suggest that muscle building is any different for women than men-Is there any evidence that birth control affects muscle growth-Is there any difference in protein timing needs for muscle growth in women-Are

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00:53:41

#445 Susan Niebergall - Strong Instead of Skinny

Lift Free And Diet Hard with Andrew Coates ·

2026/02/19

Susan Niebergall - author and one of the most visible female fitness authorities in the industry - returns to share her wisdom on aging, strength, recovery, metabolism, and redefining what women should strive for physically.In this episode, Susan and Andrew discuss how cultural messaging pushed generations of women toward being skinny instead of strong, how strength training changed her recovery after hip replacement surgery, and why maintaining muscle and purpose may be one of the most powerful

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01:06:39

#444 Nick Shaw - Where “Science Based Lifting” Went...

Lift Free And Diet Hard with Andrew Coates ·

2026/02/17

Nick Shaw — CEO of RP Strength, author, and IFBB Pro Bodybuilder — returns to the show to discuss how the “science-based lifting” space evolved from education into competing ideologies.In this episode, Nick and Andrew break down what actually matters for building muscle, why online hypertrophy debates have become tribal, and how context — including training age, anthropometry, and life constraints — should drive training decisions far more than rigid dogma.THIS EPISODE COVERS:Where science-based

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