Lift Free And Diet Hard with Andrew Coates

Zack Zillner is the Director of Sports Performance at The University of Miami for men's basketball and co-host of the Coach Em Up Podcast

Zack joins to talk about:

-The problem with movement cults

-Why we sometimes see people overvalue trends popularized by high level athletes, like cupping and kinesiotape 

-Managing off season vs in season training for athletes

-What matters for recovery for the athlete and the every day person

-What qualities does an everyday athlete need to train and maintain to stay active in sports

-Qualities Zack hopes to install in the young athletes he workouts with, outside of the sports skills

-And much more01:29 Movement Cults: A Critical Discussion

03:30 Injury Risks and Misconceptions

07:37 Functional Movement Patterns and Dogma

09:28 Athleticism vs. Training Methodologies

15:20 Balancing Training and Recovery

23:28 Effective Recovery Strategies

24:52 Realizing the Importance of Nutrition in Your Thirties

26:01 Balancing Party Life and Athletic Performance

26:30 Educating Young Athletes on Drinking Habits

29:14 The Impact of Alcohol on Recovery and Performance

29:57 Adapting Training as You Age

35:06 The Role of Speed and Power in Aging Athletes

36:51 Incorporating Athletic Training for General Population

41:41 Developing Life Skills Through SportsI’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 the RP App at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rpstrength.com/coates⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - use the code COATESRP

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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.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

Amanda Thebe is one of the most trusted voices in menopause advocacy and education. 

Amanda guests to take a blowtorch to the exploding volume of menopause misinformation online. 

Amanda shares:

-How her strength training maybe have prevented broken bones after being hit by a car

-Why we are seeing this explosion in menopause and women’s hormonal health misinformation

-Debunking myths around cortisol and weighted vests as these relate to menopause

-Red flag claims to be wary of with menopause influencers

-Her most trusted resources (some popular figures are NOT on her list)

-The problem with supplements marketed to women for menopause 

-The importance of exercise for improvement in menopause symptoms

-The value of zone 2 cardio and who you shouldn’t listen to people who create fear around it

-What men can do to support women in menopause

-Facts and myths about menopause hormone therapy

-And much more

01:04 Amanda's Recent Accident and Strength Training Benefits

03:37 Sponsored Segment: Macros First App

05:42 The Importance of Resistance Training for Women

10:23 Mental Health and Fitness: Amanda's Personal Journey

14:24 The Menopause Information Explosion

19:12 Identifying Good and Bad Players in Menopause Advocacy

33:38 Introduction to Rucking and Media Influence

34:33 Misrepresentation in Studies and Integrity Issues

35:58 Menopause Supplements: A Billion Dollar Business

37:07 The Menopause Gold Rush and Supplement Skepticism

42:26 Empowerment Through Strength Training

46:59 Supporting Women Through Menopause

55:41 Hormone Replacement Therapy: Facts and MythsI’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 the RP App at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rpstrength.com/coates⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - use the code COATESRP

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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.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

Brad Dieter is the Chief Operating Officer and Co-Owner of Macros Inc.

Brad shares his expertise on:

-What years of client data suggests about the people who lose the excess weight and keep it off are doing to be successful

-What happens when people are misled by the allure of fad diets and overpromised diet marketing

-How do rewire the narrative that other life success must come at the cost of our own health

-The importance of being resilient on a bad day

-Why you should lean into the gym when life gets hard

-What happens when you remove peoples support structures like coaching 

-Is resistance training essential for long term fat loss maintenance 

-And much more

Jeb Stuart Johnston specializes in working with people who struggle with emotional eating. Jeb joins me to share:

-Understanding emotional eating and why its a significant driver of our obesity crisis

-Important skills for managing emotional eating

-Why he approaches emotional eating with non-judgemental curiosity 

-If GLP-1 Agonist drugs help with emotional eating

-Why some people struggle with emotional eating more than others

-Why overeating may be a coping mechanism that’s turned on you

-The nervous systems role in eating

-His frustration with narcissistic influencer self-aggrandizement

-Plus a bonus discussion about some fitness industry thoughts between old friends

-And much more03:10 Emotional Eating and Societal Obesity

06:13 The Role of Emotions in Decision Making

08:31 Practical Skills for Emotional Regulation

16:38 Childhood Influences on Emotional Eating

30:25 GLP-1 Agonists and Emotional Eating

34:21 Athlete's Weight Management Journey

34:56 Compact Resources on Specific Topics

35:05 Personal and Professional Insights

36:45 Transformation and Mentorship

37:58 Nervous System and Emotional Eating

43:37 Impact of Social Media and Outrage Culture

48:55 Building Meaningful ConnectionsI’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 the RP App at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rpstrength.com/coates⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - use the code COATESRP

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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.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

Tim Riley is a strength and conditioning coach and host of the Coach Em Up Podcast. 

Tim joins to share his thoughts and wisdom about:

-How important fitness was in leaving behind a past involving drugs and alcohol

-How to build muscle without losing athleticism 

-The traits, attitudes, and behaviours that correlate with athletes going on to be successful in sport and life

-The strength and conditioning principles Tim believes would help everyday lifters

-Where elite sport and general population training should be the same 

-And much more.

Lavanya Krishnan is a personal trainer with a Masters Degree in public health, who travels the world extensively. 

Lavanya shares:

-Why she doesn’t compromise on her fitness when she travels

-How to plan ahead to include strength training

-What do to when you don’t have gym access while travelling

-When to give yourself grace on your fitness and nutrition routine

-Her experience visiting one of the most iconic sites famous for appearing in the movie Indiana Jones and The Last Crusade

-Thoughts on different countries and cultures and their attitude and access toward fitness

-Thoughts on the balance between taking personal responsibility for your health outcomes and the need for regulatory change to help people

-And much more 

Lavanya is also a client and member of my 13 week online women’s strength program and we highlight some of it’s benefits. Registration is now open for the June 30th start cohort.

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

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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.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

Ava Cowan is a legendary Pro Figure Champion and Coach who’s appeared on the cover of over 20 fitness magazines.Ava joins me to share:-When do fitness competition diets become dangerous-What are the red flag behaviours to watch for-How to create guardrails to diet safely-Ava’s positive and negative experiences from a long and successful competitive career-Are there people who are drawn to competition for the wrong reasons-Helpful lessons for fat loss from competition dieting-What’s happening when someone hits a fat loss plateau and how to navigate -Are people being honest when tracking their calories-And much more.01:12 Dangers of Fitness Competition Diets02:20 Health Risks and Eating Disorders06:56 Coaching Everyday People08:24 Importance of Off-Season and Reverse Dieting17:24 Personal Experiences and Lessons from Competitions21:07 Old Beliefs and Modern Approaches in Fitness26:39 The Dark Side of Fitness Competitions29:36 Lessons from Competition Prep for Everyday Fat Loss31:57 Navigating Muscle Gain Challenges36:24 Understanding Fat Loss Plateaus38:41 The Reality of Calorie Tracking Errors44:29 The Entitlement to Eat and Stay LeanI’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 episodeFollow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Get the RP App at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.rpstrength.com/coates⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - use the code COATESRPUse 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.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

Legendary powerlifter and IFBB Pro bodybuilder Stan Efferding is also one of the most thoughtful practitioners of evidence based nutrition and training. Stan joins for a pure masterclass in:

-Why we have an obesity and metabolic health crisis

-How much of the benefit of healthy lifestyle is directly attributable to fat loss

-Why the classic “eat less/move more” advice is truthful but not helpful

-What is Stan’s Vertical Diet and how has it helped his clients become healthier

-Why diets fail?

-The role of food environments

-Sorting the facts from the fiction about Blue Zones

-The power of walking after meals

-Notes on better sleep

-LDL cholesterol risks

-And a ton more wisdom that will help you

01:30 The Obesity and Metabolic Health Crisis

04:47 The Role of Ultra-Processed Foods

05:18 The Impact of Appetite Hormones

22:34 The Vertical Diet: A Comprehensive Approach

30:23 Understanding FODMAPs and Dietary Sensitivities

35:17 Debunking Diet Myths and Misconceptions

46:45 Questioning Longevity Studies

47:41 Healthy User Bias in Meat Consumption

48:28 Processed Meat and Cancer Risk

50:39 Alcohol and Health Myths

51:47 Mediterranean Diet and Lifestyle

53:11 Vertical Diet: Bulking vs. Cutting

58:33 Appetite Regulation and Food Swaps

01:08:20 Meal Prep and Dietary Adherence

01:17:08 Exercise and Sustainable Fitness

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

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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.

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

Dr Lauren Colenso-Semple is garnering a lot of attention for her excellent myth busting media. Lauren joins to share:

-Why “balancing hormones” is nonsense

-If there’s any evidence to support general training prescriptions around women’s cycles

-Do weighted vests help with bone mineral density

-Can we “build” bone health as we age

-Why we are seeing a lot of questionable or outright bad information on popular wellness podcasts

-Why there’s been an explosion in bad information about menopause

-Do women lose muscle when training fasted

-Clearing up misconceptions about cortisol

-And much, much, more

00:53 Debunking Hormone Balancing Myths

02:08 Impact of Lifestyle on Hormones

07:28 Menstrual Cycle and Training Myths

22:05 Fasted Training and Muscle Loss

27:50 Complexity in Fitness Narratives

28:39 Navigating Menopause: The Perfect Storm

31:06 Menopause Misinformation: A Growing Concern

32:35 Debunking the Weighted Vest Myth

41:15 Effective Strategies for Bone Health

44:49 The Importance of Consistency in Physical Activity

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

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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.

Dr Spencer Nadolsky is an industry leading obesity physician who joins me to cut through the noise and confusion about:

-Why obesity is so prevalent

-Food Noise

-GLP-1 agonist medications like Ozempic

-GLP-1 medication effects on addiction 

-Debunking misinformation about LDL cholesterol risks

-Can we influence the distribution of body fat?

-What is Lipidema (hint - the fibrous lower body fat like tissue some women struggle with)

-Why some people have different metabolic rates

-Debunking common misconceptions about doctors, including incentives around prescribing medication

-And much more

00:40 The Genetics vs. Environment Debate on Obesity

02:26 Appetite Dysregulation and GLP-1 Medications

05:47 Food Marketing and Ultra-Processed Foods

08:53 The Controversy Around GLP-1 Agonists

09:45 Weight Bias and Obesity Stigma

12:11 The Future of GLP-1 Medications

16:48 Metabolic Health and Obesity

22:37 Genetics and Fat Distribution

25:16 Health Risks Associated with Obesity

27:55 Understanding LDL Cholesterol and Its Risks

29:00 Thresholds for LDL Cholesterol Levels

30:24 Personal Experience with Lipid-Lowering Drugs

31:47 Introduction to Lipedema

32:25 Challenges in Treating Lipedema

36:12 Misconceptions and Stigma Around Lipedema

39:50 Debunking Myths About Doctors and Pharmaceuticals

45:46 Metabolic Rates and Obesity

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

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