Lift Free And Diet Hard with Andrew Coates

Steven Sahyoun coaches performance and rehabilitation, helping people move from injury back toward the demands of training and sport.

Steven joins me to discuss why rehab should look more like training, how to appropriately load injured tissue, and why simply becoming pain-free does not necessarily mean someone is ready to perform.

We discuss:

• What Steven means when he says “tendons need load, not needles”

• Why passive treatments alone rarely rebuild physical capacity

• Peptides, needling, and the temptation to search for shortcuts

• Why rehab is still training

• Why aggressively pushing knees over toes may not be the best starting point for an irritated knee

• Adjusting exercises around symptoms instead of forcing one movement philosophy

• How Steven thinks about constraints in coaching

• Isometrics and where they may fit into rehabilitation

• Why pain relief does not necessarily equal readiness

• The difference between low-stimulus rehab and higher-performance demands

• How to progressively rebuild the qualities required for sport

• Late-stage rehabilitation

• Return-to-sport decision making

• Steven’s “hardware versus software” analogy

• How rehab changes in-season versus off-season

• The mental challenge of Steven’s own Achilles tear

• Training around an injury instead of stopping everything

• Why knowing an injury is likely to improve can be psychologically reassuring

• Lifestyle factors and persistent pain

• What happens when pain or injury becomes part of someone’s identity

• Coaching through curiosity rather than simply telling people what to do

• And much more

Follow Steven:

@coach_steven_sahyoun

CHAPTERS

00:16 Meet Steven Sahyoun

01:19 Tendons Need Load

01:30 Needles and Peptides

05:28 Rehab Is Training

07:38 The Knees-Over-Toes Debate

11:01 Constraints and Movement

14:14 The Isometrics Controversy

23:08 Pain-Free Doesn’t Mean Ready

27:24 Low Stimulus vs. High Stimulus

30:20 Building Toward Sport Demands

33:53 Return-to-Sport Constraints

35:15 The Hardware vs. Software Analogy

37:21 In-Season vs. Off-Season Training

39:29 Achilles Rehab and Mindset

42:32 Training Around an Injury

44:00 Your Injury Will Improve

49:19 Lifestyle and Chronic Pain

51:27 When Injury Becomes Your Identity

59:38 Coaching Through Curiosity

01:00:24 Final Thoughts and Where to Find Steven

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Stuart McMillan is one of the world’s most respected and decorated sprint coaches.He joins me to share his expertise on speed, sprinting, skipping, movement quality, youth development, coaching, and the balance between complexity and simplicity.We discuss:• Why adults tend to stop moving fast and powerfully• Why speed and intensity variability may matter as we age• Whether everyone actually needs to sprint• How to move fast in ways appropriate for your ability• Why movement variability matters• Why Stuart believes more adults should skip• Hip extension and the fundamentals behind skipping• How to progressively introduce skipping• How beginners can start sprint training• Managing sprint-related injury risk• Why consistency and gradual exposure matter• Coordination as a limiting factor• Why adults need to stop worrying about how movement looks to other people• Sprinting and speed development for young athletes• Why youth training should emphasize coordination and skill• Strength versus skill when thinking about injury risk• Why movement quality deserves more attention• Stuart’s six-part framework for assessing movement quality• Whether movement is effective, efficient, stable, adaptable, authentic, and aesthetic• Balancing art and science in coaching• How Stuart thinks about systems• Complexity versus simplicity• Why good coaching often becomes simpler with experience• “Safe to fail” experiments in coaching• Why mastery often involves subtraction• And much moreFollow Stuart:@fingermashCHAPTERS00:16 Why Adults Stop Sprinting02:10 Intensity Variability and Aging04:45 It’s Never Too Late to Train Speed05:45 Move Fast Your Way07:22 Why Stuart Loves Skipping08:48 Hip Extension Fundamentals12:08 Progressive Skipping Practice15:07 Beginner Sprint Progression18:40 Injury Risk and Consistency20:30 Coordination as a Skill Barrier21:51 Stop Caring How It Looks22:19 Coaching Kids to Move Fast25:07 Youth Coordination Over Strength26:26 Strength vs. Skill and Injuries27:50 Coordination Over Capacity29:49 Defining Movement Quality33:37 The Six-Word Movement Framework35:33 Authentic and Aesthetic Movement39:37 Balancing Art and Science42:33 Systems Thinking Basics48:18 Safe-to-Fail Coaching49:36 Simplicity After Complexity52:28 Mastery Through Subtraction55:18 Final Thoughts and Where to Follow StuartSUPPORT THE SHOW• Subscribe and check out more episodes• Share the episode and tag @andrewcoatesfitness• Send this to someone who hasn’t moved fast in yearsFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESANDREW COATES’ 13-WEEK ONLINE GROUP STRENGTH PROGRAMSJoin my Men’s or Women’s 13-Week Online Group Strength Programs.Choose between:• Gym Upper/Lower• Home Upper/Lower• Full BodyGet full access to me with prompt responses.Use code SEPTEMBER10 to save 10%.www.foreverstrength.ca/join-now/Questions?https://www.instagram.com/andrewcoatesfitness/?hl=enI would love to coach you.RP STRENGTH APPUse code COATESRP:https://www.rpstrength.com/coatesJUST BITE ME MEALSUse code ANDREWCOATESFITNESS for 10% off:https://justbitememeals.comMACROSFIRST — FREE PREMIUM TRIALDownload MacrosFirst and enter ANDREW when asked how you heard about the app.KNKG BAGS — 15% OFFhttps://www.knkg.com/Andrew59676VERSA GRIPPShttps://www.versagripps.com/andrewcoatesTRAINHEROIC — FREE 90-DAY TRIALhttps://www.trainheroic.com/liftfreeReply to the email you receive or email [email protected] and tell them Andrew sent you.L1 BIOMECHANICS AND ASSESSMENT COURSEUse code COATES:https://pro.activelifeprofessional.com/assessmentworkshopevents

Pete Dupuis is an icon of gym ownership, business development, and mentorship within the fitness industry.

Pete returns to share what aspiring coaches should understand before turning their passion for fitness into a career—and how the industry has changed over the last two decades.

We discuss:

• Advice for fitness enthusiasts considering a career in the industry

• Realistic expectations of what working in fitness actually looks like

• The skills and behaviours that improve your chances of long-term success

• Different career paths available within the fitness industry

• Pete’s story of “running away from reality” when he co-founded Cressey Sports Performance

• Why internships and real-world experience matter

• The value of spending time in a commercial gym environment

• Building a career beyond simply training clients forever

• How fitness professionals used to build authority online

• How social media and algorithms changed that process

• Why having a smaller number of true fans may matter more than chasing reach

• The loss of long-form fitness writing

• Why platforms like Substack may be bringing it back

• What has happened in the gym industry since COVID

• The rise of smaller, specialized gyms

• What consumers increasingly want from their gym experience

• Why community is such a powerful competitive advantage

• How gym operators can create career opportunities for coaches

• Building a trainer lifestyle you can sustain for decades

• AI, apps, and the future of fitness coaching

• Why quiet competence eventually gets noticed

• And much more

Follow Pete:

@pete_dupuis

CHAPTERS

01:05 The Reality of a Fitness Career

02:17 From Corporate Life to CSP

07:31 Niche, Reputation, and Word of Mouth

11:57 Education and Internships

16:20 The Value of Commercial Gyms

22:55 Building a Long-Term Career

26:55 Building Authority Online

27:57 Social Media Then vs. Now

28:50 Algorithms and True Fans

30:25 The Lost Era of Fitness Writing

32:55 Long-Form Content and Substack

33:37 The Post-COVID Gym Boom

34:17 Scaling the Micro-Gym Model

38:46 Career Paths With Great Operators

40:10 Why Community Drives Great Gyms

45:26 Building a Sustainable Trainer Lifestyle

49:47 Why Quiet Competence Gets Recognized

54:01 Final Thoughts and Where to Find Pete

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Jordan Lips is passionate about fibre - perhaps more than anyone else I’ve met - and maybe you should be too.

Jordan joins me for a deep dive into fibre, gut health, food variety, beans, lentils, supplements, misinformation, and practical ways to increase your intake without making yourself miserable.

We discuss:

• How much fibre someone actually needs

• Why fibre intake is about more than hitting one number

• Whether you can gradually “train your gut” to tolerate more fibre

• Why increasing fibre too quickly can cause problems

• The different types of fibre and why variety matters

• Whole-food fibre versus supplements and fortified foods

• The major health benefits associated with fibre-rich diets

• Misleading anti-fibre messaging, including claims from the carnivore community

• Gas, bloating, FODMAPs, and when fibre needs more nuance

• What “Fibremaxxing” is and whether it is actually a problem

• Practical strategies for increasing fibre

• Easy ways to increase food variety

• Why Jordan is such a passionate advocate for beans and lentils

• Why legumes deserve a better reputation

• Canned versus dried beans

• Batch cooking and freezing legumes

• How to gradually ramp up fibre intake

• Whether tracking fibre is useful

• Why it is spelled “fibre” in some countries and “fiber” in others

• HYROX, gastrointestinal distress, and perhaps more discussion of diarrhea than anyone expected

• And much more

Follow Jordan:

@jordanlipsfitness

CHAPTERS

01:27 How Much Fibre Do You Need?

02:40 Building Fibre Tolerance

04:35 Fibre Types and Variety

07:13 Supplements and Fortified Foods

10:26 The Big Benefits of Fibre

13:46 Fibre Myths Debunked

15:54 Gas, Bloating, and FODMAPs

21:54 The Fibremaxxing Rant

25:31 Practical Fibre Strategies

28:23 Andrew’s Favourite Fibre Hacks

29:34 Easy Ways to Add Variety

30:12 The Legume Redemption Arc

31:13 Salad Mix Safety

31:33 The HYROX Diarrhea Debate

36:00 Why Beans Work

42:18 Canned vs. Dried Beans

45:56 Batch Cooking and Freezing

50:08 How to Ramp Up Fibre

50:59 Tracking Fibre Intelligently

54:57 Final Thoughts and Where to Find Jordan

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Brad Dieter, now CEO of FITTR, returns to the podcast to bring the perspective of his PhD in Exercise Physiology to a wide-ranging conversation about coaching, trust, health, alcohol research, GLP-1 medications, and the future of fitness.

We discuss:

• What the “commoditization of everything” means

• Why commoditization can hurt both coaches and consumers

• Where lower-cost standardized services can actually be beneficial

• Where commoditization starts sacrificing quality

• How the music industry offers a useful comparison for fitness coaching

• Why high-service coaching may become even more valuable

• The “tragedy of the commons” and why trust is a limited resource

• How short-term influencer incentives can erode trust across an entire industry

• Why real outreach and relationships still matter

• How consumers can evaluate coaches and services

• Wearables, health data, and information overload

• Why good coaching should give people more agency, not less

• Are we measuring health—or just measuring the absence of disease?

• Why “normal” lab values do not necessarily represent optimal health or function

• Functional health metrics and quality of life

• Why we may be tracking the wrong markers

• How observational research created the impression that light drinking was healthier than abstaining

• Why the alcohol “J-curve” became so influential

• Why panic around weight regain after stopping GLP-1 medications can miss the bigger picture

• And much more

Follow Brad:

@brad.dieter

CHAPTERS

01:49 Origins and Conferences

02:37 Commoditization Explained

06:02 The Music Industry Shift

09:21 The Future of Fitness Coaching

14:19 Grifters and High-Service Coaching

20:08 The Tragedy of the Commons

22:45 Rebuilding Through Real Outreach

25:22 Advice for Consumers

27:33 Wearables and Data Overload

30:29 Trust in Real Coaching

31:35 Giving People Agency

35:00 Rethinking Health Markers

36:57 Functional Health Metrics

40:11 Quality of Life Matters

43:18 Beyond “Normal” Labs

44:37 The Alcohol J-Curve Myth

49:26 The GLP-1 Rebound Conversation

54:57 Final Thoughts and Contact Info

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Sam Miller returns to the podcast to discuss the transition from PCOS to PMOS, what the change actually means, and why the conversation seemed to disappear almost as quickly as it arrived.

We also get into women’s health messaging, sleep, training nutrition, endurance fueling, and the career setbacks that rarely make it onto social media.

We discuss:

• Why discussion around PCOS becoming PMOS died down after the initial attention

• What the new terminology means for patients and future care

• Why shifting attention toward actionable behaviours matters

• Problems with self-diagnosis and self-labelling

• The two extremes of women’s hormonal health messaging

• Dismissing symptoms versus convincing everyone they have a hormone deficiency

• Finding a useful middle ground

• Why eye masks and earplugs can improve the sleep environment

• Important caveats around mouth taping

• Building simple and repeatable sleep routines

• Light exposure and circadian health

• Why carbohydrates before training may improve performance

• Fueling HYROX and endurance-style events

• Intra-workout carbohydrates

• Sam’s professional failures and setbacks

• Why social media creates a distorted picture of professional success

• Writing, networking, and building a career

• And much more

Follow Sam:

@sammillerscience

CHAPTERS

00:51 PCOS Renamed PMOS

01:48 Why the Name Change Matters

04:54 Will Practice Actually Change?

07:02 Action Steps for PMOS

08:21 Assessing History and Labs

09:38 Tailoring Training and Nutrition

15:00 Self-Diagnosis Culture

17:27 Marketing and Mindset

18:58 Two Extremes in Women’s Health

22:24 Finding the Middle Ground

27:42 Sleep Routine Hacks

28:04 Eye Mask Evidence

29:49 Mouth Taping Caveats

33:06 Travel Sleep Rituals

34:14 Light Exposure and Metabolism

35:54 Keeping the Ritual Simple

36:34 Earplugs and Safety

38:35 Carbs Before Training

43:41 Fueling HYROX Events

44:30 Intra-Workout Carbs

47:41 Sharing Career Struggles

58:54 Social Media Fears

01:03:24 Writing and Networking

01:05:11 Where to Find Sam

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Jonah Rosner is a sport scientist specializing in strength and conditioning for endurance athletes.

Jonah joins me to break down the research behind endurance training, strength work, cardiovascular programming, injury risk, recovery, and race-day nutrition.

We discuss:

• Why distance runners should lift heavy without routinely training to failure

• How strength training can support running performance

• Why shorter-duration HIIT may sometimes be a more time-efficient cardiovascular stimulus than Zone 2

• When higher-intensity work makes sense and when to add more low-intensity volume

• Why elite marathoners accumulate dramatically more training volume, with most of the additional work performed at easier intensities

• Understanding allostatic load as a framework for managing total stress

• Why exercise-associated cramping is not explained by dehydration alone

• Muscle damage, fatigue, and cramping

• Running’s eccentric demands and the interference effect

• Using cycling and other modalities to build cardiovascular fitness while reducing impact

• Sudden increases in running volume and injury risk

• What endurance athletes actually need to fuel performance

• Why carbohydrate availability becomes especially important during endurance events

• Fueling before and during races

• Carb loading and race-day strategy

• Evidence from the Boston Marathon linking signs of under-fueling with poorer performance and greater medical-tent use

• Protein and fat in the broader endurance diet

• GI distress and training the gut

• And much more

Follow Jonah:

@rosnerperformance

CHAPTERS

00:55 Strength Training for Runners

03:55 Heavy Lifting Without Failure

08:06 HIIT Versus Zone 2

12:36 Why Elites Run Easy Miles

13:30 Recovery and Allostatic Load

15:25 Sponsor: Active Life Workshop

18:38 The Cramping and Dehydration Myth

21:14 Running, Eccentrics, and Interference

28:00 Cross-Training to Reduce Impact

29:27 TrainHeroic Trial Offer

30:44 Long-Run Injury Spikes

34:38 Running Injury Rates

39:22 Under-Fueling at Boston

41:29 RP Hypertrophy App

42:54 Marathon Fueling Basics

48:16 Carb Loading and Race Day

51:36 Protein, Fat, and Recovery

53:45 Program Enrollment

56:04 GI Distress and Gut Training

57:47 Where to Follow Jonah

SUPPORT THE SHOW

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Dan Garner is one of the most sought-after performance coaches among professional athletes, MMA competitors, and celebrities, while also working in performance research.

Dan joins me to share lessons from coaching high performers and explain how the same principles apply to everyday people who want better results in fitness and life.

We discuss:

• Results-oriented vs. activity-oriented thinking
• Process goals, outcome goals, and momentum
• Identity, procrastination, and performance
• Why controlling your schedule matters
• Clarifying goals and building adherence
• Emotions, decision-making, and the amygdala
• Identifying the constraint holding you back
• Applying elite-performance principles to everyday people
• Adapting coaching to the individual
• Blood work and cluster analysis
• Low energy availability (LEA)
• LEA vs. Relative Energy Deficiency in Sport (RED-S)
• Health and performance risks of chronic under-fueling
• How LEA differs from simply being in a calorie deficit
• Sports, disordered eating, and RED-S risk
• Post-workout recovery
• Peri-workout nutrition
• Dan’s four-phase fueling approach
• Caffeine and performance
• And much more

Follow Dan: @dangarnernutrition

CHAPTERS

02:02 Results Over Activity
04:50 Momentum and Early Wins
08:34 Identity and Procrastination
10:36 Control Your Schedule
12:54 Goals That Come From Within
14:53 Sponsor: MacrosFirst
16:38 Clarify Your Goals Three Times
19:19 Adherence and Small Swaps
22:03 Emotions and the Amygdala
26:04 Coaching Constraints Framework
26:40 Monkey Mind and Coaching Style
28:14 Blood Work and Constraints
28:49 Cluster Analysis
32:22 Low Energy Availability
34:39 RED-S and the Athlete Triad
37:21 Injury Risk Evidence
38:35 Sponsor: Just Bite Me Meals
39:40 Sports and Eating Disorders
42:47 Peri-Workout Nutrition
44:43 Four-Phase Fueling Plan
51:01 Sponsor: Group Strength Programs
52:37 Caffeine on Leg Days
57:44 Wrap-Up and Links

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Elizabeth Ward and Hillary Wright are registered dietitians, authors of *The Menopause Diet Plan*, and together are known as The Menopause Dietitians.

They join me to cut through the noise around menopause nutrition and explain what actually changes, what gets exaggerated online, and which habits matter most.

We discuss:

• Whether metabolism actually slows during menopause

• Age, hormones, activity, and energy expenditure

• Why women may have less margin for gradual fat gain

• Hormones, appetite, sleep, and behaviour

• Estrogen and abdominal fat storage

• Stress, cortisol, and exercise

• Why alcohol can become more significant during menopause

• Fibre and practical ways to eat more of it

• Fibre fearmongering and “fibre maxing”

• Ultra-processed foods and nutrition nuance

• Menopause influencers and supplement misinformation

• How to judge credentials and health claims

• Practical nutrition strategies for menopause

• Why adding nutritious foods can work better than constant restriction

• Personalized fat-loss planning

• Easy nutrition wins like frozen vegetables

• And much more

Follow The Menopause Dietitians:

@menopausedietplan

CHAPTERS

00:54 Menopause and the Metabolism Myth

02:45 The Reality of Declining Activity

05:29 Aging, Pressure, and Grace

07:32 Health and Beauty From the Inside Out

11:51 What Hormones Actually Change

13:37 Estrogen and Abdominal Fat Storage

15:20 Alcohol and Smaller Calorie Margins

19:43 Stress, Cortisol, and Exercise

22:02 Menopause Influencers and Misinformation

24:43 Fibre Fearmongering

26:27 The “Fibre Maxing” Myth

27:13 Alcohol and Trigger Foods

27:38 Ultra-Processed Food Needs Nuance

29:09 Fast Food and the Speed Trap

30:57 The Menopause Supplement Grift

35:00 Credentials, Trust, and Health Information

40:52 Finding the Middle Ground

44:25 Practical Nutrition and Coaching Tips

50:33 Personalized Fat-Loss Planning

51:28 The Frozen-Vegetable Cheat Code

52:28 Final Thoughts and Resources

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PARTNERS AND RESOURCES

13-WEEK ONLINE GROUP STRENGTH PROGRAMS

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What happens when evidence-based nutrition collides with celebrity culture, fad diets, GLP-1 medications, and increasingly extreme body-image trends?

Harley Pasternak is an internationally renowned trainer, author, educator, and professor who has coached some of the most famous people in the world.

He joins me to discuss what fitness and nutrition actually look like behind the scenes—and how very different that can be from the stories presented online.

In this episode, we discuss:

• How Harley navigates popular fad diets while staying evidence based

• Why extreme diets can become normalized through social media

• “A lot of today’s most popular diets look suspiciously like disordered eating”

• Harley’s experience coaching high-profile celebrities

• What celebrity fitness actually looks like behind the scenes

• Whether GLP-1 medications are as common in Hollywood as people think

• GLP-1s, weight loss, and changing body-image expectations

• Why cherry-picked photos of extremely thin celebrities can distort reality

• Media narratives around celebrity weight loss

• Harley’s thoughts on the 10,000-steps guideline

• Why daily walking and movement still matter

• What makes a great home gym

• What makes a great hotel gym

• Gym layout, equipment selection, and user experience

• Coaching people with extremely busy schedules

• Why sustainable habits still beat most fitness trends

• And much more

Follow Harley Pasternak on Instagram:

@harleypasternak

SUPPORT THE SHOW

If this episode helped you think differently about celebrity fitness, fad diets, GLP-1s, or daily movement:

• Subscribe and check out more episodes

• Share the episode on social media and tag @andrewcoatesfitness

• Send it to someone trying to make sense of the latest diet or weight-loss trend

FOLLOW ANDREW COATES

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https://www.andrewcoatesfitness.com

PARTNERS AND RESOURCES

ANDREW COATES’ 13-WEEK ONLINE GROUP STRENGTH PROGRAMS

Join my Men’s or Women’s 13-Week Online Group Strength Programs today.

Choose between:

• A Gym Upper/Lower Program

• A Home Upper/Lower Program

• A Full-Body Program

Get full access to me with prompt responses throughout the program.

Use code SEPTEMBER10 to save 10%.

Join here:

www.foreverstrength.ca/join-now/

Have questions?

Message me on Instagram:

https://www.instagram.com/andrewcoatesfitness/?hl=en

I would love to coach you.

RP STRENGTH APP

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JUST BITE ME MEALS

Use code ANDREWCOATESFITNESS for 10% off:

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MACROSFIRST — FREE PREMIUM TRIAL

• Download MacrosFirst

• Begin setting up your account

• When asked, “How did you hear about us?” enter: ANDREW

KNKG BAGS — 15% OFF

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VERSA GRIPPS

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TRAINHEROIC — FREE 90-DAY TRIAL

• Visit: https://www.trainheroic.com/liftfree

• Reply to the email you receive or email [email protected]

• Let them know Andrew sent you

L1 BIOMECHANICS AND ASSESSMENT COURSE

Use code COATES:

https://pro.activelifeprofessional.com/assessmentworkshopevents