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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

00:59:04

#416 Dr. Tony Boutagy - Strength Training For...

Lift Free And Diet Hard with Andrew Coates ·

2025/11/13

Dr. Tony Boutagy, PhD in Exercise and Sports Science, joins me for a myth-busting conversation about the surge of influencer claims surrounding peri-menopausal and post-menopausal women’s strength training.Tony brings clarity, scientific context, and decades of applied expertise to help cut through misinformation and fear-driven content targeted at women in midlife.He breaks down:• Debunking the claim that Zone 2 cardio isn’t as effective for women as it is for men• Debunking the claim that women

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00:48:33

#415 Kris Gethin - How To Transform Your Body, Mind,...

Lift Free And Diet Hard with Andrew Coates ·

2025/11/11

Kris Gethin is one of the most recognizable figures in the global fitness industry, known for his role as the longtime Editor-in-Chief of Bodybuilding.com, his transformation programs, and his relentless commitment to physical and mental growth.In this conversation, Kris shares his philosophy and experience around personal transformation - physically, mentally, and emotionally.He dives into:• Why some corners of the industry resist the idea of “transformations”• How real transformations start in the

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00:56:56

#414 Dr. Dwayne N. Jackson – Peptides and GLP-1...

Lift Free And Diet Hard with Andrew Coates ·

2025/11/06

Dr. Dwayne N. Jackson, PhD in Neuromuscular Physiology, joins me to bring clarity, evidence, and nuance to one of the most hyped and misunderstood topics in modern fitness and medicine—peptides.With an extensive background in academic research, education, and business, Dwayne draws from his PhD work on peptides to help separate legitimate science from marketing myth.He shares expert insight on:• What peptides actually are and how they function in the body• Whether BPC-157 truly delivers on its

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00:53:45

#413 Dr. Karl Nadolsky – Adrenal Fatigue and...

Lift Free And Diet Hard with Andrew Coates ·

2025/11/04

Endocrinologist and obesity specialist Dr. Karl Nadolsky joins me to bust myths, debunk pseudoscience, and share evidence-based nuance around:• Whether “adrenal fatigue” is a real thing• What adrenal insufficiency actually is• The most common symptoms people misattribute to “adrenal fatigue”• Thoughts on self-proclaimed “hormone specialists”• The marketing of “hormone balancing” and why it’s misleading• How lifestyle improvements get mistaken for medical fixes• The nuance behind BMI, waist

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01:07:22

#412 Krista Scott-Dixon - Performance Psychology,...

Lift Free And Diet Hard with Andrew Coates ·

2025/10/30

Industry icon Krista Scott-Dixon joins me to share her wisdom, expertise, and philosophy on:• Why “sciencey protocols” are often a grift (with nuance and context)• Why living smaller and spending less is often boring—but better• Sleep routines and avoiding fragility in your lifestyle rituals• Performance psychology from coaching elite tactical personnel—and how it helps everyday people• How adults can use play to be healthier• What she means by “my job is to make you a worse person”• What

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00:54:01

#411 Dr. Ben Rein - Social Interaction and Your Health

Lift Free And Diet Hard with Andrew Coates ·

2025/10/28

Dr. Ben Rein is a neuroscientist and the author of the new book Why Brains Need Friends.Ben guest stars on my podcast to share his expertise about:-Is loneliness as dangerous as smoking, and why-How social interaction improves our health and well being-The difference between solitude and isolation-Why we experience isolation as stress-How isolation leads to inflammation -Is increased virtual interaction dangerous-Can some forms of virtual interaction be positive -The growing danger of societal

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00:49:34

#410 Marc Megna - Show Up And Do The Right Thing When...

Lift Free And Diet Hard with Andrew Coates ·

2025/10/23

Marc Megna is the cofounder of Anatomy a series of successful gyms in Miami, he’s also a former NFL player and author. Marc joins me and shares humility and wisdom from his career and life, including:-Why Marc shows relentless commitment to his physical fitness even with the competing demands of being a father and husband, and operating a business-How Marc’s commitment to fitness makes him a better father and husband, and a better business operator-How a great coach was a positive role model on Marc

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00:56:12

#409 Dr. Joey Munoz - Fat Loss and Long Term Health

Lift Free And Diet Hard with Andrew Coates ·

2025/10/21

Dr Joey Munoz is one of my favourite authorities and communicators about exercise science and nutrition. Joey joins me for a masterclass on fat loss, muscle, and health outcomes. Joey shares his expertise on:-Does losing body fat improve health outcomes independent of any other changes or behaviours?-What behaviours in addition to fat loss improve long term health outcomes-Can someone be truly healthy with higher body fat percentages long term-How does body fat influence metabolic health risks like

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00:52:18

#408 Christian Thibaudeau - How to Get Stronger

Lift Free And Diet Hard with Andrew Coates ·

2025/10/16

Christian Thibaudeau is a legend in strength and conditioning and joins me for a quick masterclass on how to train strength, plus his expertise on:-How quickly do we lose strength if we don’t train it-How much of our strength is our muscle-How much of our strength is our nervous system’s ability to recruit our muscles better-Why frequency matters most for strength development -Why can’t we voluntarily recruit 100% of our capacity for strength -How to train and maintain power and explosiveness as we

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00:53:25

#407 Sam Miller - GLP-1 Agonist Drugs, Reverse...

Lift Free And Diet Hard with Andrew Coates ·

2025/10/14

Sam Miller is a respected educator and authority on metabolism and founder of Metabolism School. Sam guests on my podcast to share his expertise on:-The implications of the dramatic rise in GLP-1 Agonist medication use -The situations where GLP-1 Agonist medication use makes sense and where it’s inappropriate -Potential benefits outside appetite suppression and weight loss-Nuance about the potential side effects -The importance of strength training when using these drugs-Reverse dieting, what it is,

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00:55:41

#406 Dr. John Rusin - Pain Free Performance

Lift Free And Diet Hard with Andrew Coates ·

2025/10/09

Dr John Rusin is back with details about his new book, Pain Free Performance. John joins me to share his expertise on:-How to approach your training and stay pain free-How to improve your odds of living pain free with other areas of your lifestyle -Why he doesn’t believe in aiming for “perfect form”-What he means by “zone of neutrality” -What are his 6 characteristics of lifelong health-Why men should train more like women-The importance of developing a health buffer zone-Nuance about not trying to

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00:53:33

#405 JP Tremblay - Trailer Park Health, Fitness, and...

Lift Free And Diet Hard with Andrew Coates ·

2025/10/07

JP Tremblay is a Canadian entertainment icon famous for his role as Julien of the Trailer Park Boys in addition to being a founding creator and writer of the show. JP joins me in a rare out of character interview to share his stories about:-The challenges and tradeoffs between writing, filming, and touring and his dedication to his fitness and health. -Navigating health scares.-How he set boundaries and focused on his health first.-Prioritizing education about health and nutrition. -A real person’s

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01:13:46

#404 Dr. Susan Kleiner - Women’s Performance...

Lift Free And Diet Hard with Andrew Coates ·

2025/10/02

Dr Susan Kleiner is a PhD of Nutrition and Human Performance and a Registered Dietician who’s worked with the highest level athletes in sports. Susan guests in this masterclass on performance nutrition to share her expertise on:-Fuelling for athletic performance -Do female athletes face more pressure than men to appear lean-Tactics for short term leanness while not losing training effectiveness-Long term tactics to manage performance and aesthetic goals-The criticism female athletes like Serena

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00:51:34

#403 Sharelle Grant - Using Your Weekend to Get Ahead...

Lift Free And Diet Hard with Andrew Coates ·

2025/09/30

Sharelle Grant is a nurse turned online coach and founder of the Women’s Health Movement. Sharelle joins me to share her philosophy on success in fitness, health, and life including:-Setting and maintaining boundaries -Why weekends are your cheat code to get ahead-Not taking personally or reacting to everything you see online-Not being emotionally reactive and the power of pause-The risks of osteoporosis and serious osteoporosis fracture injuries and how to reduce risk-Nuanced thoughts on the use

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00:55:35

#402 Jaclyn Phillips - The Unseen Mental Health Battle

Lift Free And Diet Hard with Andrew Coates ·

2025/09/25

Jaclyn Phillips is the Head Coach of Team Strong Girls and a vocal mental health advocate. Jaclyn joins me to share her wisdom and thoughts on:-How someone can on the surface seem like they live a charmed life but deal with unseen mental health challenges-Feeling pressure to portray a happy and successful exterior -How people feel isolated and alone in their struggles as everyone else appears to be happy and have their life together-How fitness “saved” Jaclyn-The limits of what fitness can do for

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01:02:03

#401 Abby Langer - Scorched Earth On Nutritional...

Lift Free And Diet Hard with Andrew Coates ·

2025/09/23

Abby Langer is one of the best resources for combatting the lunacy we see online and backs it up as a dietician with years of experience. Abby joins me to share her thoughts on:-the negative reaction to Serena Williams using and endorsing GLP-1 agonist medication-the negative media and comments about the appearance of famous women like Nelly Furtado, Jessica Simpson, and Jennifer Love-Hewett-How moms can avoid perpetuating harmful handed down cultural and media beliefs about dieting and personal

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01:04:28

#400 Holly Baxter - Muscle Building: Volume,...

Lift Free And Diet Hard with Andrew Coates ·

2025/09/18

Holly Baxter is a prominent evidence based coach and research communicator with a Masters in Dietetics, all while being a competitive IFBB Pro.Holly joins me to deep dive into research and practical application of:-Do we need to train to failure to optimize muscle growth-Volume and muscle growth-How many weekly sets do you need to grow muscle and to optimize for muscle growth-Is one set per week enough for robust muscle growth-Does training frequency matter-Do squats, deadlifts, and other heavy

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00:52:15

#399 Dan Go - Getting Healthy in Your 40’s and Beyond

Lift Free And Diet Hard with Andrew Coates ·

2025/09/16

Dan Go is a fitness coach for entrepreneurs who’s build a massive media presence with actionable advice while ignoring the combativeness of the fitness industry. Dan guests to share his wisdom on:-What you need to focus on to feel better in your 40’s and beyond than you did in your 20’s-Beliefs to let go of to be healthier -A nuanced approach to reducing alcohol intake -Getting away from victim mentality -The mindset of not seeing change in your 40’s as already too late-What to focus on for long

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00:48:07

#398 Aidan Muir - Creatine 101, Nutrition For PCOS,...

Lift Free And Diet Hard with Andrew Coates ·

2025/09/11

Aidan Muir is a dietitian(Australian spelling) who’s masterful at presenting evidence based nutrition through his media. Aidan joins me to talk about:-The basics of creatine, who should consider taking it, -Is the evidence for creatine’s physical and cognitive benefits as strong as some believe-Does PCOS require a special approach to nutrition-Is it really harder to lose fat with PCOS-Do GLP-1 agonist medications work as well for PCOS-Are there situations where meal timing has benefits?-How to track

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01:02:32

#397 Adrian Vanvleck - Boundaries Are For You To...

Lift Free And Diet Hard with Andrew Coates ·

2025/09/09

Adrian Vanvleck is The High Wizard of a magical realm where nerd culture and fitness merge. Adrian’s power is creating access for anyone to experience fitness without elitism or gatekeeping. Adrian guests to share his thoughts on:-Are more nerds participating in fitness-What created a portal for nerd culture enthusiasts to be more visible in the mainstream-How can we create room for both our nerdy pursuits and health and fitness-What elitism and gatekeeping looks like in fitness-Why you can’t just

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