Lift Free And Diet Hard with Andrew Coates

Jordan Shallow is a renaissance man of training philosophy and the co-founder of Pre-Script and the leading industry mind and educator on biomechanics and training anatomy. Jordan also travels the world to still train people hands on, from pro athletes to everyday people.

Jordan joins to share his wisdom and philosophy on:

-Is fatigue a boogeyman to be avoided

-How do you manage fatigue in training?

-The current nature of fitness social media divisiveness

-Why he doesn’t get involved in callout video based “stitch” battles

-And much more

00:48 Newfoundland Connections

02:45 Social Media and Fitness Industry Controversies

03:02 Sponsor Message: Renaissance Periodization

04:24 Debate on Science-Based vs. Evidence-Based Training

14:07 Philosophical Insights on Social Media

17:09 Fatigue and Training Capacity

23:17 Reorienting Perception of Exercise Fatigue

24:36 Teaching Deadlift and Overcoming Normative Values

25:31 Changing Perception of Soreness and Pain

27:37 Creating Psychological Safety in Training

32:55 Load Management and Exercise Selection

38:26 Scaling Intensity and Avoiding Injury

44:46 Complexity in Training and Continuous Learning

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Dr. Stu Phillips is a professor at McMaster University and one of the most prominent and respected researchers in resistance training and nutrition especially relating to muscle and aging.

Stu joins me to share:

-What is and what causes sarcopenia

-Can we prevent sarcopenia 

-How much protein do we really need - to live healthy and for optimal muscle building

-Do our protein needs change as we get older

-Our current understanding of the importance of food timing

-Is there any evidence to support the use of peptides

-The issues with sourcing peptides

-Popular and misleading claims around women’s training and menopause 

-Do energy drinks halt muscle repair

-And much more

00:55 Understanding Sarcopenia

02:24 Preventing Muscle Loss with Age

04:32 Building Muscle at Any Age

07:38 Protein Requirements and Aging

11:24 Debunking Protein Myths

17:57 Plant-Based vs. Animal-Based Proteins

23:36 Protein Timing and Recovery

26:58 Introduction to Peptides

27:42 Oral vs. Injectable Peptides

29:41 Skepticism and Anecdotal Evidence

34:45 Menopause and Women's Training

42:12 Energy Drinks and Muscle Repair

44:03 Social Media and Misinformation

49:48 The Importance of Evidence-Based Information

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Dave Tate is an icon of the strength, powerlifting, and coaching world. The founder of EliteFTS and prolific writer and author, Dave is an institution in the industry.

Dave guests to talk about:

-What he’s training for now

-The ways he sets personal training and performance goals, how they evolve with age

-The tradeoffs he made early in his career to pursue elite performance

-Would he do things differently if he could do it over again

-What still gets him fired up about coaching

-Community being missing from the modern gym scene

-Is there an appetite for long form writing in the industry?

-And much more

00:48 Dave Tate's Current Training Regimen

03:44 The Purpose Behind the Training

07:28 Balancing Health and Heavy Lifting

17:00 Injuries and Training Modifications

23:33 Philosophy on Training Through Injuries

26:46 Overcoming Injuries and Mental Resilience

27:32 What Fires Up a Veteran Coach

32:08 The Importance of Context in Coaching

34:46 Community in Modern Gyms

38:50 The Future of Online and In-Person Training

43:04 The Value of Writing and Continuous LearningI’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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Charlie Weingroff is a legendary Physical Therapist and Strength Coach who joins me to share his thoughts on:

-Issues with high volume physical therapy business models

-Helping people who have been told by a doctor not to lift weights due to pain and injury

-How to talk to people about their pain

-How pain is tied to emotion

-How pain works in the nervous system

-What ““We know that MRI’s don’t lie but they don’t always tell the whole story” means

-What is the interference effect and does it matter to your training?

-The prevalence of high level athletes who compete with some degree of manageable injury

-And much more

01:21 Discussion on Physical Therapy Practices

01:45 Critique of Commercial Physical Therapy

04:54 Importance of Effort in Physical Therapy

10:05 Strength and Conditioning in Physical Therapy

12:19 Approach to Back Pain and MRI

22:04 Empathy and Communication in Therapy

27:56 Understanding Pain Perception

29:27 The Role of Knowledge in Pain

30:32 Cultural and Environmental Influences on Pain

32:02 The Impact of Diagnosis and Communication

33:12 Pain Management Strategies

44:36 The Interference Effect in Training

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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Michael James Shaw is a unique guest on the show. Michael isn’t a fitness professional but an actor and writer with credits including Marvel’s Avengers: Infinity War and Avengers: Endgame, The Walking Dead, Fight Night, and now season 2 of Twisted Metal. Michael is an avid fitness enthusiast and used yoga, Brazilian Jiujitsu, strength training, and more to shape his body and mind for his various roles.

Michael shares:

-How he prepares physically for movie and tv roles

-Why he considers his body as “part of the costume”

-His dramatic physical transformation fro his youth

-Do actors stay in shirtless scene shape year round

-How he got started in his career and who was his greatest influence

-How he sets boundaries around working out and eating healthy while spending long days on set and handling the physical demands of some roles

-Why cooking and tracking nutrition are critical

-How he creates space for clarity and creativity

-And much more

00:16 Meet Michael James Shaw: Actor and Fitness Enthusiast

01:33 Michael's Fitness Journey for Twisted Metal

04:52 Balancing Fitness and Acting

10:57 Michael's Early Life and Influences

19:03 The Role of Yoga and Jiu-Jitsu in Michael's Life

23:30 Adapting Fitness Routines

24:42 Importance of Listening to Your Body

25:40 Creating Personalized Workout Plans

27:01 Maintaining Physicality for Acting Roles

27:54 Combining Fitness with Acting

29:22 The Role of Dance and Movement in Fitness

32:05 Balancing Travel and Fitness

38:07 Navigating Celebrity Culture

39:43 The Emotional Impact of Acting

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Dr Matthew Nagra is a Naturopathic Doctor and Plant Based Nutrition Educator.

Matthew guests to share his experience on:

-Dealing with fraudulent AI based marketing, including his own experience having his voice and image stolen and used to promote dubious products. 

-Are extreme tribal diets as common in the general population as they seem from social media.

-Dealing with the false claims about vegan diets from the most extreme vegan influencers. 

-Are energy drinks actually harmful.

-Are plant based sources of protein really inferior to animal sources.

-Are plant sources of protein actually “incomplete” proteins.

-What’s the relationship between saturated fat and poor health outcomes.

-Popular misconceptions about plant based nutrition. 

-Convenient ways to get more protein if you practice a plant based diet.

-Debunking claims about anti-nutrients in plants.

-And much more.

00:42 AI Misinformation Incident

03:31 Legal and Platform Responses

06:33 AI and Music Industry

07:43 Consumer Responsibility and Verification

12:14 Extreme Diets and Social Media

14:26 Veganism and Ideology

22:50 Energy Drinks: Myths and Facts

26:33 Cardiac Risks of Energy Drinks

27:28 Caffeine Sensitivity and Consumption

29:49 Energy Drinks and Cognitive Function

33:02 Plant-Based vs. Animal Protein

46:28 Debunking the Toxic Plants Narrative

52:36 Conclusion and Final Thoughts

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Emma Storey Gordon is a behaviour change and fat loss expert with incredible messaging that gently calls us on our own sh!t. 

Emma shares her insight on:

-Identifying when and why your energy is low and the simple lifestyle behaviours you can change to improve your daily energy and sense of well being.

-Lower standard creep.

-The stories we tell ourselves about planning.

-Focus on making your bad days better.

-Mitigating self sabotage.

-The problem with thinking we should never feel hungry. 

-Dealing with the reality that we can’t eat whatever we want, whenever we want, and stay lean. 

-Is there a relationship between behaviours that create financial freedom and behaviours that create a healthy life. 

-Is there any benefit to collagen protein.

-And much more

00:43 Emma's Personal Health Journey

02:17 Energy Management and Fat Loss

04:54 Unproductive Work and ADHD

08:49 Planning and Overcoming Resistance

13:24 Modern World and Weight Gain

18:23 Intuitive Eating and Hunger

25:15 The Psychology Behind Spending and Status

26:54 Nutritional Choices and Tribalism

30:09 Financial Freedom and Lifestyle Choices

32:49 The Importance of Consistency in Fitness

36:41 The Hype Around Collagen Supplements

42:20 Marketing Tactics and Supplement Industry

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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Eve Guzman combines her education with her personal experience to have lost 150 pounds, kept it off, became a successful nutrition coach, then built an empire mentoring other women to build their businesses. 

Eve shares her wisdom on:

-Why people don’t want to change

-The stories and narratives people hold onto to remain stuck in place

-How to change those narratives

-How your stories and staying in the same place protect you

-Why tracking nutrition isn’t as hard as people think

-What happens when people start tracking

-Fears around regaining the weight

-Dealing with friction from others when you change your life and lose weight

-Gaining confidence in your ability to maintain weight loss

-Dealing with “food noise”

-Do you miss the old lifestyle, way of eating, way you felt

-How staying “heavier” was a way of hiding from the world and from expectations 

-How to manage hunger

-The difference between major change in your body and change in identity

-And so much more

00:16 Eve Guzman's Weight Loss Journey

02:17 The Importance of Tracking Macros

05:59 Challenges and Mindset Shifts

07:31 Family Influence and Cultural Norms

10:22 Professional and Personal Growth

21:04 Maintaining Weight Loss and Overcoming Fear

23:54 Balancing Healthy and Fun Foods

25:15 Missing Old Eating Habits

26:49 Hiding from the World

29:22 Dealing with Food Noise

33:17 Overcoming Hunger and Cravings

40:43 Tracking Nutrition Basics

43:37 Challenges in Tracking 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.

Danny Matranga is a certified strength and conditioning coach who’s made an impact with no nonsense evidence based messaging around nutrition and fitness.

Danny joins me to share his thoughts on:

-Why people do not have the skills to eyeball their calorie tracking

-The sugar diet

-His favourite tracking strategies 

-Why extreme diets are “performance art”

-The problems with dietary tribalism

-Why short sedentary women struggle with staying lean

-And much more

Dr Mike T. Nelson is a PhD, Author, and prolific educator in nutrition and training.

Mike guests to share his expertise on:

-What is metabolic flexibility and why it’s important for your health and performance

-How to get your body to more efficiently utilize carbs and fats as fuel

-When your body best uses fat and carbs as fuel

-What’s going on with insulin resistance

-How to improve insulin sensitivity 

-The importance of sleep on insulin sensitivity

-Why we see diminishing returns on calorie burn when we try to dramatically increase physical activity

-What’s the “Sugar Diet” and why is it gaining attention

-And much more

00:46 Understanding Metabolic Flexibility

01:46 The Role of Carbohydrates and Fats

03:06 Challenges with Carbohydrate Utilization

05:07 Impact of Ketogenic Diets

09:23 Insulin Resistance and Metabolic Flexibility

19:37 Improving Insulin Sensitivity

22:02 Cold Water Immersion and Metabolic Effects

25:13 Caloric Output in Active Populations

27:32 Understanding Caloric Burn and Step Count

28:35 The Limits of Caloric Burn

31:29 The Role of NEAT in Caloric Expenditure

38:17 The Impact of Neurodivergence on Caloric Burn

40:45 Exploring the Sugar Diet

48:38 Practical Takeaways for Metabolic Flexibility

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.Join my Forever Strength 13 week women’s online strength program ⁦www.foreverstrength.ca⁩ and use the code: liftfree to save 10%

Get 13 weeks of progressive full body strength workouts. Choose between 2 to 4 workouts each week, workout at your schedule. And have me to coach and support when you need it. You also get access to my Facebook community, full of other supportive members. 

Join today to secure your spot, they’re limited to 125 total. Starts Monday June 30th