Lift Free And Diet Hard with Andrew Coates

Dr. Ben Rein is a neuroscientist and the author of the new book Why Brains Need Friends.

Ben guest stars on my podcast to share his expertise about:

-Is loneliness as dangerous as smoking, and why

-How social interaction improves our health and well being

-The difference between solitude and isolation

-Why we experience isolation as stress

-How isolation leads to inflammation 

-Is increased virtual interaction dangerous

-Can some forms of virtual interaction be positive 

-The growing danger of societal fracture along tribal lines whether political or nutritional 

-The difference in experience between introverts and extroverts in their dose of social interaction 

-The benefits of interaction with pets

-Can pet interaction be as healthy as interaction with other people

-Alcohol’s potential role in social health

-And much more

01:08 The Dangers of Loneliness

03:05 Isolation and Health Impacts

07:46 Solitude vs. Isolation

12:46 Virtual Interaction and Social Media

18:01 Societal Tribalism and Empathy

26:45 Navigating Political Tribalism

27:41 The Importance of Social Connections

30:44 Introverts vs. Extroverts: Social Interaction Benefits

36:08 The Role of Pets in Mental Health

40:53 Alcohol and Social Interaction

49:45 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:

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Marc Megna is the cofounder of Anatomy a series of successful gyms in Miami, he’s also a former NFL player and author. Marc joins me and shares humility and wisdom from his career and life, including:

-Why Marc shows relentless commitment to his physical fitness even with the competing demands of being a father and husband, and operating a business

-How Marc’s commitment to fitness makes him a better father and husband, and a better business operator

-How a great coach was a positive role model on Marc and his teammates

-The importance of always doing the little things right especially when no one is watching (or you don’t think anyone is watching)

-Why Marc believes people need to spend less time consuming grind culture media and more time taking action

-The importance of doing the small things and the right things as opposed to portraying a image to the world on social media

-The problem with victim mindset

-Why successful stories are always told backwards

-And much more

01:21 Balancing Fitness and Family

02:45 The Importance of Consistency and Hard Work

05:40 Lessons from a Legendary Coach

10:59 Empowerment vs. Victim Mindset

12:56 The Value of Integrity and Consistency

21:13 The Role of Discipline in Success

24:13 Quotes and Reflections

25:37 Introduction to My Brother's Work Ethic

26:04 The Construction Worker Story

26:37 Defining Success and Grit

27:48 Don Saladino's Journey

30:30 The Illusion of Success

33:34 Curating Your Environment

34:50 Commitment and Effort

41:39 Starting from Zero

43:01 Building a Community

45:55 Podcasting and Future PlansI’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:

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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 more

00:54 The Impact of Fat Loss on Health

02:12 Mechanisms Behind Fat Loss and Health

05:25 Inflammation and Its Effects

06:09 Adipose Tissue and Insulin Resistance

09:35 Benefits of Fat Loss on Health Markers

13:41 Healthy at Higher Body Fat Percentages?

18:47 The Skinny Fat Phenomenon

23:09 Muscle Mass and Health

27:21 Understanding Non-Alcoholic Fatty Liver Disease (NAFLD)

27:37 Lifestyle Factors Affecting Liver Health

28:55 The Role of Inflammation in Chronic Diseases

29:41 The Importance of Fiber in Nutrition

29:56 Exercise and Stress Management for Liver Health

30:32 Social Connections and Health

31:14 Nutrition and Alzheimer's Disease Risk

32:14 The Complexity of Nutritional Impact on Diseases

36:43 Red Meat Consumption and Cancer Risk

42:06 Muscle Mass, Bone Density, and Fall Prevention

50:33 The Benefits of Plant-Based Foods

54:10 Podcast and Social Media Recommendations

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:

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Get a discount on Versa Gripps at www.versagripps.com/andrewcoates

www.trainheroic.com/liftfree⁩ to start your 90 day free trial.

Christian Thibaudeau is a legend in strength and conditioning and joins me for a quick masterclass on how to train strength, plus his expertise on:

-How quickly do we lose strength if we don’t train it

-How much of our strength is our muscle

-How much of our strength is our nervous system’s ability to recruit our muscles better

-Why frequency matters most for strength development 

-Why can’t we voluntarily recruit 100% of our capacity for strength 

-How to train and maintain power and explosiveness as we age, and why it matters

-And much more

01:11 Discussion on Strength Loss and Training

04:16 Neurological and Muscular Factors in Strength

09:47 Training Frequency and Strength Gains

14:35 Balancing Strength and Hypertrophy

20:27 Neuromuscular Matching and Individual Differences

24:55 Neuromuscular Recruitment and Protective Mechanisms

25:45 Tendon Experiments and Strength Anomalies

27:14 Adrenaline and Protective Mechanisms in Extreme Situations

28:56 Strength Potential and Training from a Young Age

29:33 Farm Strength and Real-World Examples

31:08 Power and Explosiveness in Aging

32:01 Explosive Actions vs. Slow Heavy Actions

37:16 Stability and Power Training

41:00 Power Training Progressions and Tools

47:11 Strength Training and Sport Performance

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:

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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.

Sam Miller is a respected educator and authority on metabolism and founder of Metabolism School. 

Sam guests on my podcast to share his expertise on:

-The implications of the dramatic rise in GLP-1 Agonist medication use 

-The situations where GLP-1 Agonist medication use makes sense and where it’s inappropriate 

-Potential benefits outside appetite suppression and weight loss

-Nuance about the potential side effects 

-The importance of strength training when using these drugs

-Reverse dieting, what it is, when it’s appropriate 

-Situations where reverse dieting may be harmful 

-The role ultra processed foods play in the obesity and metabolic unhealth epidemic 

-Are all ultra processed foods problematic

-And much more

00:30 GLP-1 Medications: Popularity and Usage

01:33 Mechanisms and Effects of GLP-1

03:10 Broader Implications and Side Effects

11:26 Resistance Training and Muscle Preservation

17:44 Nuances of GLP-1 Use in Different Populations

27:15 Famous Athletes and Weight Struggles

27:41 The Trend of Reverse Dieting

28:39 Concerns with Reverse Dieting

30:57 Effective Reverse Dieting Strategies

43:11 The Role of Ultra-Processed Foods in Health

51:58 Conclusion 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:

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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/andrewcoates

Dr John Rusin is back with details about his new book, Pain Free Performance. 

John joins me to share his expertise on:

-How to approach your training and stay pain free

-How to improve your odds of living pain free with other areas of your lifestyle 

-Why he doesn’t believe in aiming for “perfect form”

-What he means by “zone of neutrality” 

-What are his 6 characteristics of lifelong health

-Why men should train more like women

-The importance of developing a health buffer zone

-Nuance about not trying to do too much activity with too much intensity too soon

-Are people getting hurt because of the popularity of pickleball

-The importance of realizing that “middle age” is younger than you think

-How it feels to codify his life’s work in his new book

-And much more01:06 Understanding Pain-Free Performance

02:31 Individualized Training Approaches

03:17 Managing Pain and Movement Patterns

11:05 The Role of Lifestyle in Pain Management

18:56 Debunking Perfect Form Myths

24:06 Training Like Women: A Balanced Approach

30:03 Evolving Training Styles for Health and Longevity

30:43 The Importance of a Well-Rounded Training Plan

31:41 Personal Reflections on Training and Life Balance

33:10 The Reality of Aging and Training Smart

37:24 The Benefits and Risks of Sprinting and Explosive Movements

42:46 The Rise of Pickleball and Associated Injuries

48:41 Personal Anecdotes and Lessons from Coaching

50:19 The Journey of Writing a Book on Pain-Free Performance

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:

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JP Tremblay is a Canadian entertainment icon famous for his role as Julien of the Trailer Park Boys in addition to being a founding creator and writer of the show. 

JP joins me in a rare out of character interview to share his stories about:

-The challenges and tradeoffs between writing, filming, and touring and his dedication to his fitness and health. 

-Navigating health scares.

-How he set boundaries and focused on his health first.

-Prioritizing education about health and nutrition. 

-A real person’s experience and tactics.

-The changing presence of alcohol in his life over the years. 

-Personal boundaries around workouts. 

-How The Trailer Park Boys started.

-How life has changed with the success of the show and visibility in the public eye. 

-The joy of having a positive influence on friends and family with their health. 

-The creative process behind Trailer Park Boys. 

-And much more.

I hope you enjoy this unique episode and interview

01:47 Balancing Fame and Fitness

03:40 Challenges of Filming and Touring

06:36 The Origin Story of Trailer Park Boys

17:09 Health Scare and Lifestyle Changes

22:08 Dealing with Diverticulitis and Food Sensitivities

25:58 The Role of Alcohol in the Show and Real Life

27:33 Reflecting on a Wild Past

27:46 Embracing a Healthier Lifestyle

28:06 The Social Dynamics of Drinking

31:43 Daily Workout Routine

33:17 The Benefits of Walking

37:12 Family Health Advocacy

42:28 Creative Process and Character Insights

48:21 Remembering John Dunsworth

49:34 Podcast and Future Plans

51:19 Concluding 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:

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Go to www.knkg.com/Andrew59676 for 15% off your KNKG bag.

Get a discount on Versa Gripps at www.versagripps.com/andrewcoates

Dr Susan Kleiner is a PhD of Nutrition and Human Performance and a Registered Dietician who’s worked with the highest level athletes in sports. 

Susan guests in this masterclass on performance nutrition to share her expertise on:

-Fuelling for athletic performance 

-Do female athletes face more pressure than men to appear lean

-Tactics for short term leanness while not losing training effectiveness

-Long term tactics to manage performance and aesthetic goals

-The criticism female athletes like Serena Williams have traditionally faced, plus some nuanced thoughts on Serena’s current use of GLP-1 agonist medications

-Fasted cardio

-Leanness and injury risk

-Creating client autonomy for adherence

-Signs you’re potentially under-fuelling

-Common micronutrient deficiencies in active people

-And much more

01:06 Pressure on Female Athletes

04:21 Media Influence on Athlete Image

08:27 Nutrition and Performance in Female Athletes

12:57 Sponsorship and Media Demands

15:53 GLP-1 Agonists and Athlete Health

22:04 Fueling Strategies for Athletes

32:42 Seasonal Nutrition Management

38:45 Injury Risks and Body Composition

40:02 The Ice Cream Boy: A Case Study

45:42 Identifying Under-Fueling in Athletes

52:52 The Female Athlete Triad

01:04:23 Micronutrient Deficiencies in Athletes

01:09:01 The Role of Dietitians in Sports Nutrition

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:

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Go to www.knkg.com/Andrew59676 for 15% off your KNKG bag.

Sharelle Grant is a nurse turned online coach and founder of the Women’s Health Movement. Sharelle joins me to share her philosophy on success in fitness, health, and life including:

-Setting and maintaining boundaries 

-Why weekends are your cheat code to get ahead

-Not taking personally or reacting to everything you see online

-Not being emotionally reactive and the power of pause

-The risks of osteoporosis and serious osteoporosis fracture injuries and how to reduce risk

-Nuanced thoughts on the use and misuse of GLP-1 agonist medications 

-Thoughts on the Biggest Loser documentary and why shame, fear, and extreme approaches to fat loss don’t work

-And much more

01:05 The Importance of Setting Boundaries

05:14 Navigating Social Pressures and Boundaries

12:54 Using Weekends to Get Ahead

17:47 The Power of Structure and Routine

19:15 Handling Online Opinions and Arguments

25:13 Understanding Human Behavior and Reactions

25:29 Creating Space Between Input and Output

26:35 Mindful Eating and Emotional Triggers

27:53 The Power of Data in Decision Making

31:13 Charlie's Mental Model of Inversion

32:37 Prioritizing Goals and Making Strategic Decisions

34:17 Women's Health and Fitness Misconceptions

37:05 The Role of GLP-1 Agonists in Weight Management

47:44 The Importance of Support and Accountability

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:

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Jaclyn Phillips is the Head Coach of Team Strong Girls and a vocal mental health advocate. 

Jaclyn joins me to share her wisdom and thoughts on:

-How someone can on the surface seem like they live a charmed life but deal with unseen mental health challenges

-Feeling pressure to portray a happy and successful exterior 

-How people feel isolated and alone in their struggles as everyone else appears to be happy and have their life together

-How fitness “saved” Jaclyn

-The limits of what fitness can do for mental health

-The potential negative impact of fitness messaging and media

-How she makes fitness work during times of extensive travel 

-The belief that you need to do Pilates or other forms of fitness to “look like” the fitness professional, marketer, influencer

-Fitness professionals who are using GLP-1 agonist medications but not open about it while promoting their programs and using their body/appearance to sell

-And much more

00:56 Mental Health and Fitness

03:17 Jacqueline's Mental Health Journey

10:21 Balancing Mental Health and Coaching

13:00 Vulnerability and Authenticity in Fitness

28:08 Fitness as a Lifeline

31:04 Travel Fitness Tips

32:18 Adapting Fitness Routines on the Go

33:32 Vacation Workout Strategies

35:43 Pilates and Fitness Misconceptions

38:19 Yoga and Pilates: Benefits and Limitations

42:26 Strength Training and Progress Measurement

45:03 GLP-1 Medications and Fitness

51:58 Cultural Differences in Health Advertising

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)

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Get the RP App at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rpstrength.com/coates⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - use the code COATESRP

Use 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.