Lift Free And Diet Hard with Andrew Coates

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 shouldn’t ever train fasted• Debunking the claim that women have a short “anabolic window” for post-workout nutrition• Debunking the claim that women should only strength train in sets of 3–5 reps• How influencers misuse rodent data to make unsupported claims about women’s training• Why the claim that there’s “no research on women” is false• How entire brands get built around misleading or exaggerated ideas• How self-selection bias influences women’s training preferences• Whether training should change for women seeking improved bone health• And much moreCHAPTERS01:02 Debunking Myths: Zone Two Cardio for Women06:18 Sponsorship Message: Macros First07:30 Fasted Training: Myths and Realities18:56 Debunking Myths: Anabolic Window for Women26:37 Training Recommendations: Heavy Lifting for Women30:01 Effective Rep Ranges for Different Exercises30:50 Practical Implications of Coaching31:24 Science vs. Online Advice33:31 Evaluating Credibility in Health Advice34:42 The Role of Conferences in Scientific Claims36:46 Challenges in Public Perception of Science46:44 Misconceptions in Female Training50:58 Training for Bone Health in Aging56:04 Final Thoughts and RecommendationsSUPPORT THE SHOWIf this episode helped you, you can help me by:• Subscribing and checking out more episodes• Sharing it on your social media (tag me - I'll respond)• Sending it to a friend who needs thisFOLLOW 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 (nutrition tracking)https://www.macrosfirst.com/KNKG 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 I sent you

Kris Gethin, a prominent fitness entrepreneur and longtime Editor-in-Chief of Bodybuilding.com, shares his insights on personal transformation in this engaging conversation. He argues that real change begins in the mind, emphasizing the importance of accountability and the right environment. Gethin highlights key traits of successful individuals and explains how quantification tools can help sustain transformations. He also discusses the evolution of fitness culture, hybrid training, and the value of tackling hard challenges for growth and resilience.

Dr. Dwayne N. Jackson, a peptide researcher and expert in neuromuscular physiology, discusses the complexities of peptides and GLP-1 agonists. He breaks down what peptides are and addresses the hype around BPC-157’s healing claims. Dwayne emphasizes the risks of sourcing peptides unsupervised and highlights the emerging potential of GLP-1 drugs for weight loss and appetite management. He warns of social media misinformation affecting health decisions and stresses the importance of regulated use in bodybuilding, exploring the implications for athletes.

Dr. Karl Nadolsky, an endocrinologist and obesity specialist, dives into the myths surrounding adrenal fatigue—revealing it's not a real condition but often confused with true adrenal insufficiency. He discusses common symptoms misattributed to adrenal fatigue and emphasizes the importance of lifestyle changes over pseudoscientific remedies. Karl critiques the misleading marketing of hormone balancing and warns about the dangers of abdominal obesity, even in those with a normal BMI. He also clears up misconceptions about diet drinks and their effects on health.

Join performance psychologist Krista Scott-Dixon, a former Precision Nutrition director, as she dives into the intricacies of personal productivity and mental resilience. Discover why “sciencey protocols” may not be the answer and how living simply can lead to genuine happiness. Krista emphasizes the importance of play, even for adults, to enhance creativity and reduce stress. Learn about setting healthy boundaries, overcoming self-abandonment, and designing a fulfilling life around your values rather than external validation.

Dr. Ben Rein, a neuroscientist and author of "Why Brains Need Friends," dives into the profound effects of social interaction on health. He reveals that loneliness can be as harmful as smoking, triggering chronic stress and inflammation. Distinguishing solitude from isolation, Ben emphasizes that while virtual interactions can help, they lack the richness of real-life connections. He also explores the benefits of pets in improving well-being and discusses how societal tribalism threatens empathy and community bonds, highlighting the delicate balance of social nourishment.

Marc Megna, a former NFL player and co-founder of Anatomy Gyms, shares wisdom on discipline and integrity. He emphasizes the importance of maintaining physical fitness despite life's demands, which enhances his roles as a father and business owner. Marc stresses the need for personal responsibility to combat victim mentality and advocates for consistent, small actions over social media facades. He reflects on the influence of mentoring from his coach and how focusing on behind-the-scenes efforts can lead to true success.

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 cardiovascular disease, cancer, diabetes, and Alzheimer's-Are obese people really lower in muscle mass-The importance of muscle mass in long term health outcomes -What is “skinny fat” and why is it dangerous for long term health-The role of chronic inflammation in health, cause or effect(or both)-Non Alcoholic Fatty Liver Disease (NAFLD) -Red meat and its associated risks for prostate cancer-Nuance in discussing topics outside of someone’s area of education and expertise, and noticing this on social media -And much more00:54 The Impact of Fat Loss on Health02:12 Mechanisms Behind Fat Loss and Health05:25 Inflammation and Its Effects06:09 Adipose Tissue and Insulin Resistance09:35 Benefits of Fat Loss on Health Markers13:41 Healthy at Higher Body Fat Percentages?18:47 The Skinny Fat Phenomenon23:09 Muscle Mass and Health27:21 Understanding Non-Alcoholic Fatty Liver Disease (NAFLD)27:37 Lifestyle Factors Affecting Liver Health28:55 The Role of Inflammation in Chronic Diseases29:41 The Importance of Fiber in Nutrition29:56 Exercise and Stress Management for Liver Health30:32 Social Connections and Health31:14 Nutrition and Alzheimer's Disease Risk32:14 The Complexity of Nutritional Impact on Diseases36:43 Red Meat Consumption and Cancer Risk42:06 Muscle Mass, Bone Density, and Fall Prevention50:33 The Benefits of Plant-Based Foods54:10 Podcast and Social Media RecommendationsI’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:-Subscribing and checking out more episodes-Sharing on your social media (please tag me - I promise I’ll respond)-Sharing with the friend you think of who needs this episodeFollow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Get the RP App at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rpstrength.com/coates⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - use the code COATESRPUse Code ANDREWCOATESFITNESS to save 10% off at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://justbitememeals.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Use MacrosFirst for tracking nutrition ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.macrosfirst.com/⁠⁠Go to www.knkg.com/Andrew59676 for 15% off your KNKG bag.Get a discount on Versa Gripps at www.versagripps.com/andrewcoateswww.trainheroic.com/liftfree⁩ to start your 90 day free trial.

Christian Thibaudeau, a prominent strength and conditioning coach, shares invaluable insights into enhancing strength and power. He explains how quickly strength diminishes without training, focusing on the roles of muscle and the nervous system. The importance of training frequency for strength gains is highlighted, along with why we can't tap into our full strength potential. Christian also discusses safe power training progressions and the necessity of sport-specific practice for effective strength transfer. Plus, he previews upcoming performance supplements!

In this engaging discussion, Sam Miller, founder of Metabolism School and author of Metabolism Made Simple, delves into the rising popularity of GLP-1 agonists and their nuanced applications beyond just weight loss. He highlights the importance of strength training for muscle preservation when using these medications. The conversation also explores the concept of reverse dieting, detailing when it may be beneficial or harmful. Additionally, Sam tackles the complex role of ultra-processed foods in health, emphasizing a balanced approach instead of a blanket condemnation.