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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

00:59:12

#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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00:34:42

#443 Stefan Gehrig - From Studying Muscle Wasting...

Lift Free And Diet Hard with Andrew Coates ·

2026/02/14

Please enjoy this rare bonus Saturday episode with Stefan Gehrig, founder of KNKG - my favourite gym bag and duffel company.Stefan also holds a PhD in Muscle Biology and worked in research studying muscle wasting disorders before pivoting into entrepreneurship. While he no longer works directly in academia, I didn’t want to miss the opportunity to ask valuable questions about his expertise in muscular dystrophy, sarcopenia, and other muscle-wasting conditions.We also discuss the leap from research

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00:57:35

#442 Alex Effer - Biomechanics 101

Lift Free And Diet Hard with Andrew Coates ·

2026/02/12

Alex Effer is a clinical exercise physiologist and biomechanics educator.Instead of getting your biomechanics education from TikTok, this episode brings one of the industry’s most thoughtful teachers to break down what actually matters - and what doesn’t - when it comes to understanding how your body moves.THIS EPISODE COVERS:How much a basic understanding of biomechanics actually matters for the average gym-goerThe most valuable bio mechanical concepts that can immediately improve trainingWhy

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00:52:03

#441 Luke Hanna - The New Food Pyramid: What’s Right,...

Lift Free And Diet Hard with Andrew Coates ·

2026/02/10

Luke Hanna holds a Master’s degree in Obesity and Clinical Nutrition and a degree in Sport and Exercise Science. He has become one of my favourite authorities on evidence-based nutrition.Luke joins the podcast to break down the controversy surrounding the new American food pyramid - what it gets right, where it falls short, and why most people won’t follow it regardless.THIS EPISODE COVERS:The attention and controversy surrounding the new American food pyramidWhat the updated pyramid gets wrongWhat

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00:52:06

#440 Dr. Christle Guevarra - What’s New In Weight...

Lift Free And Diet Hard with Andrew Coates ·

2026/02/05

Dr. Christle Guevarra is a board-certified physician in family and sports medicine and an expert in GLP-1 agonist medications and other weight loss drugs.Christle returns to take us through a deeper dive into the rapidly evolving world of weight loss medications, including new drugs in development, societal implications, influencer narratives, and what patients should actually be thinking about when considering these treatments.THIS EPISODE COVERS:Whether there are more effective weight loss drugs

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00:54:01

#439 Dr. Supriya Joshi - Alcohol, NAFLD, and Your...

Lift Free And Diet Hard with Andrew Coates ·

2026/02/03

Dr. Supriya Joshi is a gastroenterologist, hepatologist, and lecturer at the University of Toronto. She joins the show to share her expertise on liver health and to clarify many of the misconceptions surrounding alcohol, fatty liver disease, insulin resistance, supplements, and environmental risk factors.In this episode, Dr. Joshi breaks down what Non-Alcoholic Fatty Liver Disease (NAFLD) is, why rates are increasing, and what everyday people should understand about protecting and improving their

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00:50:12

#438 Brad Stulberg - The Way of Excellence

Lift Free And Diet Hard with Andrew Coates ·

2026/01/29

Brad Stulberg returns to the show to share lessons from his newest book, The Way of Excellence.In this episode, Brad joins Andrew Coates to explore what excellence actually means for everyday people — not elite performers chasing perfection, but normal humans trying to live well, work with purpose, and avoid burning out in a noisy, overstimulating world.This conversation unpacks the difference between happiness and fulfillment, the dangers of optimizing life around comfort and dopamine, and why

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00:56:09

#437 Jonathan Goodman - Seasons of Unhinged Intensity

Lift Free And Diet Hard with Andrew Coates ·

2026/01/27

Jonathan Goodman is one of the most influential thought leaders and entrepreneurs in the fitness industry. After years of building businesses and platforms, Jonathan has now made writing books his primary focus.In this episode, Jonathan joins Andrew Coates to unpack the ideas behind his new book, Unhinged Habits, and to challenge some of the most sacred advice in personal development — especially the overemphasis on consistency and incremental progress.Instead, Jonathan makes the case for seasons of

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00:55:57

#436 Shona Vertue - Are Yoga and Pilates Enough to...

Lift Free And Diet Hard with Andrew Coates ·

2026/01/22

Shona Vertue combines her background as a strength coach, yoga teacher, and psychology graduate to coach and educate people across the world.In this episode, Shona joins Andrew Coates to explore what yoga and Pilates actually are, what they do well, and where they may fall short if used as the only training method—especially as we age.This conversation moves beyond surface-level takes to examine strength, muscle, bone health, psychology, and self-efficacy, while also addressing common misconceptions

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456 results

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