Lift Free And Diet Hard with Andrew Coates

Dr. Allan Bacon, an evidence-based coach and clinician, returns to discuss fat loss plateaus. He clarifies that these plateaus are often misunderstood and offers practical strategies to overcome them. Allan explores the psychological versus physiological aspects of plateaus, the importance of non-scale victories, and the impact of perceived restriction on adherence. He highlights that calorie needs fluctuate and emphasizes consistency in habits to reduce reliance on willpower. Join them for actionable insights on navigating your fitness journey!

Alex Allen is one of the most skilled coaches in the industry at communicating nuance around training, lifestyle, and nutrition. She brings deep compassion and lived experience to the conversation - including weight gain, weight loss, PCOS, relationships, identity, and self-worth.Alex and Andrew dive into:• Why you’ll never hate yourself into a body you love• How people misjudge your journey when they only see your current physique• Alex’s experiences of being treated differently at various points of her weight changes• Navigating unintentional weight loss• How PCOS has shaped Alex’s personal and coaching journey• How PCOS can enable a victim mindset if left unexamined• What Alex means when she says:“Don’t sacrifice your own needs for the sake of others. Compromise and be thoughtful, but don’t neglect yourself in the process. Doesn’t make you difficult or unkind.”• And much moreCHAPTERS01:17 Alex's Fitness Journey03:15 The Importance of Self-Love04:45 Navigating Negative Emotions12:14 Dealing with Imposter Syndrome20:18 Unintentional Weight Loss26:43 Navigating Compliments and Self-Perception27:42 Shifting Dynamics in Relationships28:48 Balancing Physical Appearance and Personal Value31:08 Living with PCOS - Challenges and Misconceptions34:53 The Importance of Setting Boundaries42:21 Authenticity on Social Media49:01 Final Thoughts and Future PlansSUPPORT THE SHOW If 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 - FREE PREMIUM TRIALDownload MacrosFirst and during setup you’ll be asked “How did you hear about us?”Type in the code: 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 I sent you

Chris Duffin, an iconic strength athlete and entrepreneur, shares his journey from a turbulent childhood of homelessness to legendary feats of strength. He discusses how adversity shaped his resilience and offers insights on recognizing opportunities amid challenges. Duffin introduces his Six-Ps framework for growth and emphasizes the importance of actively facing fears. He also contrasts life’s real hardships with athletic training, encouraging listeners to embrace their struggles as story-worthy moments while advocating for purposeful living.

Danny Lennon, an evidence-based nutrition researcher and founder of Sigma Nutrition, delves into the hot topic of seed oils. He challenges the notion that seed oils are harmful, discussing their real impact on cardiovascular health and obesity. Lennon emphasizes the nuances of omega-3 and omega-6 fatty acids, debunking myths around their intake and ratios. He also shares practical dietary recommendations for lowering LDL cholesterol and the nutritional differences between farmed and wild salmon. Prepare for a thought-provoking discussion that cuts through the noise in nutrition!

Jaime Filer, founder of Filer Fitness and an esteemed educator in the fitness realm, shares insightful and humorous reflections on how anxiety intertwines with fitness and personal identity. They discuss how anxiety can sabotage health goals and performance, fuel perfectionism, and even impact relationships. Jaime emphasizes the importance of supportive partnerships and effective coaching, particularly for individuals facing anxiety. The candid conversation touches on the need to prioritize self-care and the significance of managing social media's effects on mental well-being.

Austin Current, an exercise scientist and author of The Science of Strength Training, dives into the complexities of training and the chase for 'optimal'. He emphasizes the value of keeping promises to build self-belief and introduces the concept of viewing efforts as a dial rather than a switch. Austin debates the 'good enough' threshold in fitness, critiques the online wars over perfect techniques, and discusses the relevance of fatigue management. He also explores when two-a-day training sessions can be beneficial, offering practical insights for everyday fitness.

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.