Lift Free And Diet Hard with Andrew Coates

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 liver health.THIS EPISODE COVERS:What Non-Alcoholic Fatty Liver Disease (NAFLD) is and why rates are risingWhy insulin resistance is a significant driver of liver diseaseWhether you need to be obese to develop NAFLDThe role of high fructose corn syrup in the food supplyHow liver disease risk scales with alcohol consumptionWhether declining alcohol consumption offsets increasing NAFLD riskIf stopping alcohol can reverse liver damageThe importance of weight loss for reducing liver disease riskSupplements and medications that may pose risks to liver healthWhether any supplements improve liver healthEnvironmental risk factors affecting liver functionOther liver diseases people should be aware ofThe relationship between vitamin D deficiency and liver healthThe genetic components of liver disease riskAnd much moreInstagram: @liverhealthmdCHAPTERS01:40 Understanding Non-Alcoholic Fatty Liver Disease (NAFLD)05:10 Lifestyle Factors Contributing to NAFLD13:00 The Role of Alcohol in Liver Health18:08 Supplements and Medications Impacting Liver Health24:24 Diet and Liver Health: What to Eat and Avoid27:00 The Liver’s Remarkable Ability to Heal27:29 Weight Loss and Lifestyle Changes for Liver Health28:49 The Role of GLP-1 in Treating Fatty Liver Disease31:38 Addressing Obesity and Metabolic Dysfunction35:14 Environmental and Nutritional Factors Affecting Liver Health37:21 The Importance of Vitamin D and Magnesium40:14 Understanding Hepatitis and Other Liver Diseases45:36 Practical Tips for Improving Liver Health52:48 Conclusion and Resources for Liver HealthSUPPORT THE SHOWIf this episode helped you better understand your liver health and risk factors, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me — I will respond)Sending it to someone concerned about alcohol, fatty liver, or metabolic healthFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP Strength App (use code COATESRP)https://www.rpstrength.com/coatesJust Bite Me Meals (use code ANDREWCOATESFITNESS for 10 percent off)https://justbitememeals.com/MacrosFirst – FREE Premium TrialDownload MacrosFirstDuring setup, answer: How did you hear about us?Type: ANDREWKNKG Bags (15 percent off)https://www.knkg.com/Andrew59676Versa Gripps (discount link)https://www.versagripps.com/andrewcoatesTRAINHEROIC – FREE 90 Day Trial (2 steps)Go to: https://www.trainheroic.com/liftfreeReply to the email you receive (or email trials@trainheroic.com) and let them know Andrew sent you

Brad Stulberg, author focused on wellbeing and sustainable high performance, shares ideas from his new book. He explores what excellence looks like for everyday people. Short takes cover fulfillment versus fleeting happiness. He talks about choosing meaningful stress, designing environments and community to support growth, and the dangers of “internet brain” and zombie burnout.

Jonathan Goodman, author and longtime fitness entrepreneur, explains his take on Unhinged Habits and seasonality. He challenges the cult of daily consistency. He describes concentrated sprints of intensity, intentional rest, and why contrast and rapid iteration beat gradual 1% improvement. He also covers maintaining baselines, rebuilding calendars, and making focused seasons actually work.

Shona Vertue, a strength coach and yoga teacher, joins the conversation to dissect the nuances of yoga and Pilates. She shares her experience with David Beckham and explains how yoga transcends mere physicality, incorporating philosophy and stress management. Shona addresses common misconceptions about both practices, emphasizing that while they support health, they may not suffice for muscle and bone strength. She champions the importance of hybrid training and self-efficacy as keys to enhancing movement and overall well-being.

Michael Mash, a Doctor of Physical Therapy and founder of Barbell Rehab, dives into the fascinating intersection of rehabilitation and strength training. He challenges common fears about lifting heavy, advocating that being strong—even if it involves some pain—is better than being weak. Mash debunks myths about barbells, promotes graded exposure for beginners, and emphasizes the low risk of injury in strength training compared to a sedentary lifestyle. He also discusses the benefits of load management and how stress can actually enhance durability.

In this insightful discussion, Dan Feldman, a registered dietitian known as the Powerlifter Dietitian, explores the realities of gluten intolerance and the benefits of organic foods. He clarifies the prevalence of celiac disease and addresses non-celiac gluten sensitivity, emphasizing the role of belief in dietary reactions. Dan dispels myths about organic foods, revealing that while they may have lower pesticide residues, they don’t necessarily enhance health. He also highlights the surprising benefits of coffee, suggesting it may help you live longer!

Chris Bailey, a productivity expert and bestselling author, dives into overcoming feelings of being stuck despite hard work. He explains how misalignment of goals and values often derails success. By identifying core values, individuals can create meaningful intentions, leading to better decision-making. Chris introduces the concept of an 'intention stack' to align daily actions with these values. He critiques traditional goal-setting methods like SMART goals and emphasizes the benefits of meditation and mind-wandering for creativity. Tune in for transformative insights!

Luka Hocevar, a coach and founder of Vigor Ground Fitness, dives into the art of balancing multiple roles as a father, business owner, and educator. He shares insights on how embracing constraints can boost productivity and efficiency. Luka also emphasizes the importance of maintaining athleticism as we age, detailing how power and speed decline rapidly without training. With practical strategies, he explores the significance of meaningful coaching, community support, and the mental aspects of performance, ensuring a well-rounded approach to long-term success.

Dr. Alyssa Olenick is one of the fastest-rising educators and coaches in the evidence-based fitness space. Known for her clarity, skepticism, and ability to translate complex physiology into practical coaching decisions, Alyssa returns to the show to tackle one of the most misunderstood topics in modern fitness.In this episode, Alyssa joins Andrew Coates to unpack what she actually means when she says “most women would be better off if they trained more like men”—and why so much women-specific training advice is built on shaky assumptions, incentives, and half-understood biology.Rather than arguing for a one-size-fits-all approach, Alyssa makes a strong case for prioritizing training experience, individual capacity, and fundamentals over sex-based fear-mongering and hormonal hype.IN THIS EPISODE, ALYSSA SHARES INSIGHT ON:What she really means by “women should train more like men”The difference between women-based training evidence vs. women-based hypothesesWhy many popular influencers sell certainty without sufficient evidenceThe incentives behind unproven or disproven training narrativesWhy differences between individuals often matter more than sex differencesWhether women (or anyone) should fear cortisol spikes from intense trainingWhy stress is not inherently bad and how context mattersHow stress management actually fits into training and lifeWhy elevated heart rate during lifting is not cardioWhy strength training cannot replace cardiovascular trainingHow menstrual cycle considerations are often oversimplifiedAnd much moreInstagram: @doclyssfitnessCHAPTERS00:50 Debunking Fitness Myths: Training Like a Man01:14 The Importance of Structured Strength Training02:24 The Role of Intensity in Training03:28 Nutrition Tracking and the MacrosFirst App04:32 Programming for Women vs Men06:01 Understanding Stress and Hormones in Training12:26 Debunking Hormonal Hypotheses20:25 Fitness Status vs Sex Differences26:15 Hormonal Effects on Women’s Training27:18 Menstrual Cycle and Training Adaptations29:16 Perception vs Physiological Impact32:13 Individual Variability in Menstrual Cycles34:03 Cardiovascular Responses and Training Adjustments38:24 Lifting vs Cardio: Clearing the Confusion46:35 The Importance of Cardiovascular Fitness52:00 Final Thoughts and TakeawaysSUPPORT THE SHOWIf this episode challenged your thinking, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me — I will respond)Sending it to a coach or client confused by hormone-based fitness adviceFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP Strength App (use code COATESRP)https://www.rpstrength.com/coatesJust Bite Me Meals (use code ANDREWCOATESFITNESS for 10 percent off)https://justbitememeals.com/MacrosFirst – FREE Premium TrialDownload MacrosFirstDuring setup, answer: How did you hear about us?Type: ANDREWKNKG Bags (15 percent off)https://www.knkg.com/Andrew59676Versa Gripps (discount link)https://www.versagripps.com/andrewcoatesTRAINHEROIC – FREE 90 Day Trial (2 steps)Go to: https://www.trainheroic.com/liftfreeReply to the email you receive (or email trials@trainheroic.com) and let them know Andrew sent you

Clifton Harski is the COO of The PPSC, a veteran of group exercise and traveling seminar education, and a much-needed jester pushing back against an increasingly ultra-serious fitness media landscape.In this episode, Clifton joins Andrew Coates for a fun, thoughtful, and refreshingly honest deconstruction of functional training—how it earned its reputation, where it went off the rails, and what’s still genuinely useful if we strip away the dogma.Rather than defending a single methodology, Clifton takes aim at all fitness tribes (including his own), poking holes in sacred cows while making a strong case for curiosity, humility, and cross-pollination between disciplines.In this episode, Clifton shares insight on:• How “functional training” became a punchline• A clearer, more practical definition of what functional training actually is• The good ideas that still exist within functional training• Whether kettlebells can be used effectively for hypertrophy• Why fitness tribalism holds everyone back• Where kettlebell culture gets stuffy (according to a kettlebell guy)• Powerlifting’s strengths—and blind spots• CrossFit’s rise, fall, evolution, and cultural impact• The appeal of hybrid training approaches• Where group fitness programming succeeds and fails• Pilates and yoga—what they do well and where they’re misunderstood• Bodybuilding’s relationship with “function”• Why no single modality deserves total loyalty• And why everyone—including Clifton—is fair gameInstagram: @cliftonharskiCHAPTERS01:08 The Evolution and Missteps of Functional Training02:00 The Role of Physical Therapy in Fitness04:02 Critiquing Functional Patterns05:39 Reframing Functional Training as Athleticism06:10 Sponsor Break – TrainHeroic07:29 Personal Training and Functional Training Revisited12:06 Fitness Industry Tribalism12:42 Kettlebell Training: The Good and the Bad18:13 Powerlifting: Strengths and Weaknesses22:30 CrossFit: Rise, Fall, and Impact27:53 CrossFit’s Reputation and Evolution28:55 Criticisms of CrossFit Programming29:48 The Appeal of Hybrid Training31:25 CrossFit’s Community and Influence32:32 Challenges in Group Fitness Programming33:37 The Role of Nutrition Tracking34:41 Pilates and Yoga: Benefits and Criticisms42:08 Bodybuilding and Functional Training43:29 The Value of Diverse Training Modalities45:04 Kettlebells and Hypertrophy50:28 Group Fitness: Pros and Cons53:52 Final Thoughts and TakeawaysSUPPORT THE SHOWIf this episode made you think—or laugh—you can help the show by:• Subscribing and checking out more episodes• Sharing it on social media (tag me — I’ll respond)• Sending it to a coach or client who’s stuck in one training “camp”FOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP Strength App (use code COATESRP)https://www.rpstrength.com/coatesJust Bite Me Meals (use code ANDREWCOATESFITNESS for 10% off)https://justbitememeals.com/MacrosFirst – FREE Premium TrialDownload MacrosFirst → During setup, answer “How did you hear about us?”Type: ANDREWKNKG Bags (15% off)https://www.knkg.com/Andrew59676Versa Gripps (discount link)https://www.versagripps.com/andrewcoatesTRAINHEROIC – FREE 90-Day Trial (2 steps)Go to: https://www.trainheroic.com/liftfreeReply to the email you receive (or email trials@trainheroic.com) and let them know Andrew sent you