Lift Free And Diet Hard with Andrew Coates

Krista Scott-Dixon returns to share details about her new book — Applied Nutrition Coaching and Counseling: Theory to Practice — and her expertise about:In our modern world, can we trust our hunger signalsWhy Krista believes “hunger is a skill”What happens physiologically and psychologically with hunger when we’re in a calorie deficit and losing weightWhy changing your behavior is hardDoes behaviour shape identity or does identity shape behaviourCan action itself be a threat to a fixed identityWhat is the alter ego effect and why is it so powerful for actionWhat does “people pick their discomfort” meanWhat are meta skills and how do they help with lifestyle changeAnd much moreInstagram: @stumptuousCHAPTERS02:00 Sciencey Protocols Are a Grift05:00 Basics Over Optimization09:00 Intentional Magical Thinking11:00 Social Connection vs Protocols13:00 Who Should You Take Advice From14:00 The Resilient Human Hypothesis17:00 Performance Psychology Intro18:00 Where People Actually Fall Apart20:00 Everyday Performance Psychology24:00 The Everyone Else Problem26:00 Social Media vs Real Life27:00 Performative Vulnerability29:00 Getting Back to Play31:00 Imagination and Play32:00 When Optimization Kills Joy35:00 Playfulness Under Pressure36:00 Inserting Play Into Everyday Life40:00 Physical Play as Fitness Goal41:00 “My Job Is To Make You A Worse Person”47:00 Self-Abandonment and Childhood Neglect51:00 Productivity Without the Grind54:00 Zone Two of Life59:00 Defining Success on Your Own Terms01:01:00 Productivity Toward What01:03:00 The Gap vs The Gain01:04:00 Longevity Industry and Death AvoidanceSUPPORT THE SHOWIf this episode helped you think differently about behavior change, identity, or health, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me and I’ll respond)Sending it to someone navigating change, stress, or self-improvementFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP Strength App (use code COATESRP)https://www.rpstrength.com/coatesJust Bite Me Meals (use code ANDREWCOATESFITNESS for 10% off)https://justbitememeals.comMacrosFirst – FREE Premium TrialDownload MacrosFirst and during setup select ANDREWKNKG Bags (15% off)https://www.knkg.com/Andrew59676Versa Grippshttps://www.versagripps.com/andrewcoatesTRAINHEROIC – FREE 90-Day Trialhttps://www.trainheroic.com/liftfreeReply to the email you receive (or email trials@trainheroic.com) and let them know Andrew sent you

Dr Jordan Feigenbaum, MD, strength coach, elite powerlifter and founder of Barbell Medicine, breaks down GLP-1 drug myths and evidence. He explains why apparent muscle loss is often fat loss from liver and intramuscular stores. He covers recovery and “overtraining,” how resistance training preserves mass and bone, and why form isn’t the main driver of injury.

Erica Mulholland, a strength coach for young female athletes and author of Female Athlete High Performance, discusses injury prevention, growth-spurt training, and knee/ACL risk. She covers load management, plyometrics, sleep and nutrition, multi-sport development, and how commercialization and parental pressure shape youth sports. Practical, concise, and focused on keeping girls healthy and developing long-term.

Dr Trevor Kouritzin, MD with a masters in human nutrition and supplement formulation experience at Allmax. He discusses industry quality risks and differences between Canada and the US. He explains third-party testing, nitrogen spiking and proprietary blends. He covers counterfeit supplements, omega-3 oxidation and how to spot rancid fish oil. He lists core evidence-backed supplements and talks about caffeine tolerance and resets.

Alex Sterner, a Brazilian Jiu-Jitsu black belt and fighter strength coach, discusses whether skill can beat size in combat. He breaks down reach and frame advantages, how different sports weight skill vs size, the realities and culture of weight cutting, and injury and load management in training. Short, practical, and candid takes on what translates to MMA.

Mike Doehla, founder of Stronger U and nutrition coaching veteran, gives a candid take on how GLP-1 medications, AI, and apps are reshaping the industry. He covers rising opportunities and risks from fat-loss drugs, why strength training and human connection still matter, the ethics of AI-driven interactions, and practical tactics for coaches to stay visible and valuable.

Annie Short, strength coach and hypermobility specialist with a BExSc and powerlifting background, breaks down hEDS and POTS in clear, practical terms. She explains diagnosis, common comorbidities, and why stability often beats stretching. Hear actionable frameworks for training, range control, progression zones, and lifestyle hacks for managing flares and daily function.

Jack Hallows, a fitness coach and creator known for evidence-based, nuanced videos, returns to unpack fitness social media. He explores interest-based algorithms, status-chasing influencers, and why platforms reward extremes. He also shares how to clean up your feed, spot too-good-to-be-true personas, and use stitching constructively.

Dr Emily Dow has been taking fitness and nutrition media by storm with her detailed and nuanced takes. She’s a great example of an emerging powerhouse with the education and credibility to help everyone, someone I was thrilled to have as a guest and share with everyone.Emily shares her expertise on:Is creatine safe during pregnancyShould people use creatineWhat are the proven benefits and overhyped claims about creatineWhat are “net carbs” and how should we approach them for calorie trackingHow does gut microbiome interact with exercise and performanceWhat do we know about how the gut worksDo wearable devices work for tracking sleep, step count, VO2 max, calories burnedWhat type of wearable devices work best for tracking things like HRVDoes fat oxidation equal fat burningWhy fat burning isn’t an on or off switchIs there any issue with drinking coffee on an empty stomachAnd much more practical and nuanced lifestyle and nutrition wisdomInstagram: @dremilydowCHAPTERS01:17 Creatine Basics04:24 Brain Benefits Hype07:50 Safety And Side Effects09:07 Creatine In Pregnancy12:12 Net Carbs Explained14:48 Fiber And Microbiome18:00 Exercise Gut Barrier23:27 Gut Brain Axis25:09 Diet Shifts Microbiome28:02 Microbiome For Performance29:20 Fiber Over Probiotics31:20 Easy Fiber Meal Hacks32:50 Wearables Step Tracking34:21 Body Fat Measurement Myths36:25 HRV Sensors Explained39:18 Calories Burned Accuracy40:18 VO2 Max Estimates42:36 Sleep Tracking Pros Cons45:28 Fat Oxidation Vs Fat Loss49:03 Coffee Empty StomachSUPPORT THE SHOWIf this episode helped you better understand nutrition, supplements, or health tracking, you can support the show by:• Subscribing and checking out more episodes• Sharing it on social media (tag me — I’ll respond)• Sending it to someone interested in nutrition or health techFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP Strength App (use code COATESRP)https://www.rpstrength.com/coatesJust Bite Me Meals (use code ANDREWCOATESFITNESS for 10% off)https://justbitememeals.comMacrosFirst – FREE Premium TrialDownload MacrosFirst and during setup select: ANDREWKNKG Bags (15% off)https://www.knkg.com/Andrew59676Versa Grippshttps://www.versagripps.com/andrewcoatesTRAINHEROIC – FREE 90-Day Trialhttps://www.trainheroic.com/liftfreeReply to the email you receive (or email trials@trainheroic.com) and let them know Andrew sent you

Practical strategies for training clients who have pain and how to train around injuries without stopping progress. Clear tactics for when to refer to allied health and how to describe pain to guide care. Career advice for modern trainers, including starting paths, scaling with semi-private training, and building writing and online systems. Thoughts on influencers, attention economy, and planning sustainable fitness businesses.