Lift Free And Diet Hard with Andrew Coates

In this engaging discussion, Dr. Alan Bacon, a nutrition educator and owner of Maui Athletics, busts myths about supplements and shares practical insights. He highlights the benefits of creatine for all ages, including its role in bone health. Bacon emphasizes individual needs in supplementation, tackling the importance of omega-3s and vitamin D. He also explores baking soda’s effectiveness pre-workout and addresses misconceptions around anti-nutrients, promoting a balanced diet that includes both whole and plant-based foods.

Luka Hocevar returns with his usual big energy to share wisdom on: -The importance of training and maintaining speed, power, and explosiveness as we get older. -Building resilience against fall injuries. -How to structure training programs for athletic qualities . -How strength training reduces risk and slows the progression of neurodegenerative disease like Parkinson’s. -The importance of developing movement and muscle reserves as we age. -And much more. Enjoy this deep dive into where Luka’s life’s work intersects close to home with the health issues of loved ones.  Follow Luka on IG: https://www.instagram.com/lukahocevar?igsh=MTc2aHRkZGlwdnFpYQ== Thank you for listening.  00:00 Introduction and Welcome 00:16 Catching Up with Luka Hocevar 02:33 The Athlete for Life Philosophy 06:05 Training for Longevity and Quality of Life 12:06 Programming and Training Strategies 21:33 Advanced Warmup Techniques 22:06 The Importance of Intent in Training 22:21 Using Technology for Performance Tracking 23:43 Contrast Training Explained 24:33 Post Activation Potentiation (PAP) 24:58 Time Efficiency in Training 26:15 Maintaining Skills Under Fatigue 27:00 Personal Challenges and Lifestyle Impact 28:41 Strength Training and Parkinson's 31:20 Building Physical and Mental Reserves 37:41 Focus on What You Can Control 39:21 Empowering Clients Through Training 41:09 Resources and Final Thoughts I’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 episode Thank you so much Follow Andrew Coates: Instagram: ⁠⁠@andrewcoatesfitness⁠⁠ Join My Email List: ⁠⁠www.andrewcoatesfitness.com

Brad Jensen, The Sober Bodybuilder joins me to share his story of a history of addiction and homelessness and how fitness was a linchpin in his recovery and sustained sobriety. Learn: -Can fitness addiction be taken too far? -Why the people you surround yourself with matter A LOT. -Why more people are drinking less or giving up alcohol completely. -Why identity is an important part of change and success. -First steps to get help or try to help someone in your world who’s battling addiction. And More This episode is among the earliest in a significant shift in discussion topics and theme for this podcast going forward. I still believe there’s a goldmine here for coaches, but this is now intended to be a valuable resource to the end users, the enthusiasts, and even the beginners who need our help navigating the often confusing and conflicting world of fitness and nutrition. If you find this valuable, please share it with a friend who needs it. Thank you. 00:00 Introduction and Podcast Mission 00:15 Welcoming Brad Jensen 02:09 Brad's Journey with Addiction and Fitness 04:28 The Role of Fitness in Recovery 08:05 Balancing Fitness and Life 13:27 Social Dynamics and Healthy Living 18:37 Changing Attitudes Towards Alcohol 23:11 Choosing Not to Drink 24:10 Recognizing Problematic Drinking 25:05 Addiction and Food 26:24 Life Changes and Priorities 28:43 The Role of Environment 33:45 Identity and Sobriety 40:32 Helping Others with Addiction 42:04 Spirituality and Sobriety 46:20 Final Thoughts and Resources Follow Andrew Coates: Instagram: ⁠@andrewcoatesfitness⁠ Join My Email List: ⁠www.andrewcoatesfitness.com

Rachel Henley has cracked the code on creating evidence based and practical training content and scaling a massive audience.  We talk about: -Dealing with unwelcome comments from loved ones, shame triggers, and having tough conversations around this -The “silly shit” Rachel used to do before finding evidence based fitness and nutrition -Dealing with comments and beliefs about “ideal bodies” -Our mission to focus on getting more everyday people into the gym and access to fitness instead of arguing over technical training minutiae -How to tell who’s a real coach and who’s an entertainer masquerading as a coach.  And much more Please follow Rachel on IG: https://www.instagram.com/henleyfitness?igsh=Njl6djZ6dzJ4dzM2 This episode is among the earliest in a significant shift in discussion topics and theme for this podcast going forward. I still believe there’s a goldmine here for coaches, but this is now intended to be a valuable resource to the end users, the enthusiasts, and even the beginners who need our help navigating the often confusing and conflicting world of fitness and nutrition. If you find this valuable, please share it with a friend who needs it. Thank you. 00:00 Introduction and Welcome 01:33 Rachel Henley's Viral Moment 02:50 Navigating Family Criticism 04:05 Empathy and Setting Boundaries 07:14 Shame Triggers and Family Dynamics 09:52 Silly Fitness Mistakes 12:16 The Shortcut to Shred Experience 17:12 Body Image and Public Perception 20:21 Authenticity in Social Media 22:35 Authenticity in Social Media 23:22 Building Trust with the Audience 24:24 Encouraging Gym Confidence 25:53 Critique of Social Media Trends 26:47 Navigating Fitness Misinformation 29:11 Shameless Plug and Advice 34:10 The Problem with Viral Content 46:21 Final Thoughts and Farewell Follow Andrew Coates: Instagram: @andrewcoatesfitness Join My Email List: www.andrewcoatesfitness.com

Dr. Alyssa Olenick, a PhD in exercise physiology and successful fitness brand owner, delivers a masterclass on Zone 2 cardio and hybrid training. She explains practical strategies for improving VO2 max and making cardio enjoyable. Dr. Olenick emphasizes the significance of movement quality, especially for aging populations, while debunking myths about explosive training. Discover how to balance intensity in workouts and the benefits of incorporating strength training for hypermobility, making fitness more accessible for everyone.

Dr Joseph Munoz joins to distinguish between how some nutrition misinformation is harmful while others are just incorrect.  We talk about: -Debunking the carb - insulin hypothesis  -Does protein timing matter that much? -Creating change through identity shift -Is there any merit within the “Make America Healthy Again”? (without getting political) -What really moves the needle for your nutrition? And much more Please follow Joey on IG: https://www.instagram.com/dr.joeymunoz?igsh=MTJuaHlsMTdhd2ZtNg== This episode is among the earliest in a significant shift in discussion topics and theme for this podcast going forward. I still believe there’s a goldmine here for coaches, but this is now intended to be a valuable resource to the end users, the enthusiasts, and even the beginners who need our help navigating the often confusing and conflicting world of fitness and nutrition. If you find this valuable, please share it with a friend who needs it. Thank you. 00:00 Welcome to the Lift Free and Diet Hard Podcast 00:15 Introducing Dr. Joseph Munoz 01:18 Debunking Fitness Myths: Carb Insulin Hypothesis vs. Carnivore Diet 02:52 The Rise and Fall of Carb Backloading 07:30 The Truth About Nutrient Timing and Protein Intake 19:53 The Importance of Lifestyle Changes for Long-Term Health 24:53 Understanding Environmental Influence on Behavior 26:24 The Power of Identity and Accountability 28:48 Navigating Political and Health Debates 30:06 Debunking Food Myths and Misconceptions 35:28 The Role of Regulation and Personal Responsibility 43:41 Final Thoughts and Gentle Myth Busting Follow Andrew Coates: Instagram: @andrewcoatesfitness Join My Email List: www.andrewcoatesfitness.com

Ali Gilbert, The Queen of Men’s Health joins to share wisdom about men’s declining testosterone levels.  Learn: -Why men’s testosterone is declining -It this as serious as media headlines make it appear? -What “environmental toxins” are creating problems -How to reduce your exposure to plastics -Is hormone replacement therapy steroids? -What are the tradeoff’s for a woman to walk around with a 6-pack? And More Follow Ali on instagram: https://www.instagram.com/thealigilbert?igsh=MWZ6c3E2eHptZ2c5cg== This episode is among the earliest in a significant shift in discussion topics and theme for this podcast going forward. I still believe there’s a goldmine here for coaches, but this is now intended to be a valuable resource to the end users, the enthusiasts, and even the beginners who need our help navigating the often confusing and conflicting world of fitness and nutrition. If you find this valuable, please share it with a friend who needs it. Thank you. 00:00 Introduction and Welcome 01:23 The Decline of Testosterone Levels 04:45 Consequences of Low Testosterone 09:48 Environmental Toxins and Hormone Disruption 16:26 Alcohol's Impact on Health 22:35 Fertility Crisis and Hormone Disruption in Women 23:45 Impact of Phthalates on Male Reproductive Health 25:56 The Decline in Testosterone Levels Among Young Men 27:10 Effects of Plastics on Women's Health 28:18 Hormone Replacement Therapy for Men 36:23 Navigating Fitness and Diet as a Woman 43:54 Debunking Protein Myths 45:40 Conclusion and Final Thoughts Follow Andrew Coates: Instagram: @andrewcoatesfitness Website: www.andrewcoatesfitness.com

In a lively discussion, trainer and online coach Jack Hallows shares his insights from Australia’s outdoor-centric fitness culture. He explores the surprising similarities between science-based lifters and old-school bodybuilders, emphasizing core training principles that unite both worlds. The conversation dives into effective training methods, including the nuances of training to failure and whether machines can rival free weights for muscle growth. Jack’s engaging approach makes complex topics relatable for fitness enthusiasts and beginners alike.

Jennifer Van Barneveld returns with stories of her humble beginnings before building a successful business and running one of the few remaining in print fitness publications. Jennifer highlights how she went all in with no plan B, her mindset that led to growth and success, and how she found important people to build with. Jennifer will also be appearing as a speaker at my event, The Evolve Strength - Business and Coaching Conference, Sept 13-14, message me for more details.

Dr. Christle Guevarra, a medical expert specializing in GLP-1 Agonist drugs, shares her insights on the use of Ozempic in client coaching. She dispels myths about the drug being a form of 'cheating' and stresses the importance of resistance training while on Ozempic. Christle also delves into the psychological aspects of hunger and obesity, advocating for a balanced approach to nutrition. Finally, she highlights how personalized coaching can significantly improve health outcomes for those using such medications.