Lift Free And Diet Hard with Andrew Coates

00:52 Debunking the Carbs and Diabetes Myth 02:49 Understanding Insulin Resistance 06:01 The Role of Resistance Training 09:26 Obesity and Health Risks 14:25 High Fructose Corn Syrup vs. Other Sugars 22:27 The Truth About Fruit and Fructose 26:46 Fruit Juice vs. Whole Fruit: Blood Sugar Impact 27:33 Personal Preferences: Fruit Juice vs. Soda 28:27 Glucose Monitors: Are They Worth It? 30:45 Understanding Inflammation: Acute vs. Chronic 34:26 Omega 3 vs. Omega 6: What You Need to Know 43:51 Dietary Fat: Importance and Recommendations 49:52 Conclusion 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 Follow Andrew Coates: Instagram: ⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠ Join My Email List: ⁠⁠⁠⁠⁠www.andrewcoatesfitness.com

Dr Christle Guevarra returns with the every day person’s guide to Ozempic and GLP-1 agonist medications Follow Christle: https://www.instagram.com/dr.christle?igsh=Yml3dnhreTk2d28w Christle explains: -Why resistance training matters when using Ozempic -Does Ozempic really cause bone and muscle loss, over and above what we would see from dieting and calorie restriction? -What’s going on with “Food Noise”? -Are any of the criticisms of Ozempic and similar medications valid?  -Is there any merit to products claiming to be “nature’s Ozempic”? -Plus much more We also mention the upcoming RPU - Renaissance Periodization University. That will be going live to everyone around May so stay tuned for more.  The new episode format is gaining a lot of buzz and traction. Please help me get these great guests with more nuance and less sensationalism in the hands of your friends. Share with someone you believe would love this episode.  Thank you 00:15 Meet Dr. Crystal Guevara 00:53 Diving into Ozempic and GLP-1 Agonists 02:55 Addressing Concerns and Side Effects 05:57 Navigating Weight Loss and Maintenance 34:02 The Role of AI in Health and Nutrition 40:03 Exploring Ozempic's Broader Implications 48:51 Final Thoughts and Resources 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 Follow Andrew Coates: Instagram: ⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠ Join My Email List: ⁠⁠⁠⁠⁠www.andrewcoatesfitness.com

00:00 Welcome and Introduction 00:15 Catching Up with Don Saladino 01:12 Celebrity Training Insights 01:43 Balancing Family and Career 02:35 Training Philosophy and Approach 03:33 Challenges of Training Actors 07:37 Misconceptions About Celebrity Life 15:05 Grit and Determination 28:15 The Importance of Accountability in Parenting 29:38 Balancing Fitness and Family Life 31:38 The Discipline of Consistent Training 33:18 Reflections on Brian Johnson's Lifestyle 36:25 Helping Clients Overcome Self-Defeating Beliefs 39:30 The Minimalistic Approach to Fitness Coaching 47:42 Upcoming Projects and Collaborations 49:54 Final Thoughts and Farewell 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 Follow Andrew Coates: Instagram: ⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠ Join My Email List: ⁠⁠⁠⁠www.andrewcoatesfitness.com

Jonathan Goodman joins to talk about his brand new book The Obvious Choice, out now. We talk about: -Why Jonathan chose to write this book? -Why this book is a pivot into a more mainstream audience? -The 4 stages of content creation -How stories and narratives affect your decisions And more Follow Jonathan on IG: https://www.instagram.com/itscoachgoodman?igsh=MTI0ejliOGRuOWN4OA== This episode talks about business, career, and life lessons that can help anyone, more than just the fitness professional. Going forward my mission is to get these episodes and my guests into as many new hands as possible. Help me help the people in your world by taking this episode and gifting it to someone you know will love the topics we discuss. Thank you.  00:00 Introduction to the Podcast 00:16 Welcoming Jonathan Goodman 00:41 The Obvious Choice: Book Insights 01:51 The Role of Social Media in Business 03:35 Human Behavior and Decision Making 12:10 The Four Stages of Content Creation 21:58 Embarrassingly Bad Decisions 22:33 The Emotional Nature of Decision Making 22:47 New Year's Resolutions and Fixed Identity 24:55 Leapfrog Skills in the Fitness Industry 25:42 The Importance of Complementary Skills 28:53 Building Social Media Presence 32:56 Becoming an Industry Leader 38:30 The Journey to Thought Leadership 41:26 The Obvious Choice: Book Promotion 42:53 Final Thoughts and Podcast Growth Follow Andrew Coates: Instagram: @andrewcoatesfitness Join My Email List: www.andrewcoatesfitness.com

00:00 Introduction and Welcome 00:15 Guest Introduction: Dr. Brandon Parker 01:09 Movement Optimism and Strength Training Safety 02:33 Rounding Your Back: The Nuances 06:34 The Importance of Resistance Training 09:36 Exercise Form and Injury Risk 16:44 Load Management and Recovery 23:29 Stability in Training: Machines vs. Free Weights 26:19 Training Modifications and Warm-Up Techniques 27:07 Exploring Exercise Variations 28:01 Addressing Lower Back Pain 30:06 Fear of Pain and Injury in Fitness Content 32:09 The Power of Belief in Healing 36:57 The Importance of Health for Longevity 46:08 Motivation and Personal Needs 51:49 Conclusion 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 Follow Andrew Coates: Instagram: ⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠ Join My Email List: ⁠⁠⁠⁠www.andrewcoatesfitness.com

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

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.

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