Lift Free And Diet Hard with Andrew Coates

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 pregnancy
Should people use creatine
What are the proven benefits and overhyped claims about creatine
What are “net carbs” and how should we approach them for calorie tracking
How does gut microbiome interact with exercise and performance
What do we know about how the gut works
Do wearable devices work for tracking sleep, step count, VO2 max, calories burned
What type of wearable devices work best for tracking things like HRV
Does fat oxidation equal fat burning
Why fat burning isn’t an on or off switch
Is there any issue with drinking coffee on an empty stomach
And much more practical and nuanced lifestyle and nutrition wisdom

Instagram: @dremilydow

CHAPTERS

01:17 Creatine Basics
04:24 Brain Benefits Hype
07:50 Safety And Side Effects
09:07 Creatine In Pregnancy
12:12 Net Carbs Explained
14:48 Fiber And Microbiome
18:00 Exercise Gut Barrier
23:27 Gut Brain Axis
25:09 Diet Shifts Microbiome
28:02 Microbiome For Performance
29:20 Fiber Over Probiotics
31:20 Easy Fiber Meal Hacks
32:50 Wearables Step Tracking
34:21 Body Fat Measurement Myths
36:25 HRV Sensors Explained
39:18 Calories Burned Accuracy
40:18 VO2 Max Estimates
42:36 Sleep Tracking Pros Cons
45:28 Fat Oxidation Vs Fat Loss
49:03 Coffee Empty Stomach

SUPPORT THE SHOW

If 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 tech

FOLLOW ANDREW COATES

Instagram: @andrewcoatesfitness
https://www.andrewcoatesfitness.com

PARTNERS AND RESOURCES

RP Strength App (use code COATESRP)
https://www.rpstrength.com/coates

Just Bite Me Meals (use code ANDREWCOATESFITNESS for 10% off)
https://justbitememeals.com

MacrosFirst – FREE Premium Trial
Download MacrosFirst and during setup select: ANDREW

KNKG Bags (15% off)
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Versa Gripps
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TRAINHEROIC – FREE 90-Day Trial
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Reply to the email you receive (or email [email protected]
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Author, personal trainer, and prolific fitness industry educator Dean Somerset returns as we film live in person (watch on YouTube or Spotify).

Dean shares his experience with:

Is it reasonable to expect to live completely pain free for life
What acute factors increase injury risk
His best practices to minimize injury risk
How to communicate with clients dealing with pain
How to manage and work around pain and injury
When to refer out to allied health care professionals like physical therapists
Training with injured limbs
And more

Dean also gives a breakdown of many fitness career success thoughts including:

Why he feels starting a career now is completely different than when we started, both challenges and opportunities
Should you start in a commercial gym today
What skills to work on early
In-person and online coaching
Trying different ideas and figuring out what you enjoy
Why he’s still committed to full time in-person training
How he uses semi-private training to expand his capacity
His love for writing
How to approach writing now in a fitness career
And a goldmine of other career success ideas

Dean also shares details about:

His Complete Fit Pro Blueprint seminars with Tony Gentilcore
The NSCA Alberta Provincial Clinic in Calgary May 2nd where Dean, Andrew, Chad Landers, and others are presenting
More info: https://www.nsca.com/events/state-and-regional/alberta-provincial-clinic/
Some early details about his second book

Instagram: @dsomerset1

CHAPTERS

00:53 New Seminar Blueprint
03:20 Pain Is Common
04:22 Pain-Free Expectations
05:31 Sponsor Break – Meal Prep
06:36 Injury Risk Factors
09:09 Pain Perception Talk
21:14 When To Refer Out
22:30 Training Around Injuries
25:19 NSCA Clinic Preview
25:56 Cross Education Rehab
28:12 Modern Trainer Challenges
32:51 Influencers And The Attention Economy
41:17 In Person Vs Online Coaching
44:52 Arnold Expo Encounters
45:42 In Person Training Value
47:06 Scaling With Semi Private
50:11 Delivering Semi Private Well
53:45 Rolling Starts And Flexibility
57:10 Business Systems Mindset
01:02:53 Choosing Projects You Enjoy
01:08:49 Writing Skills And Platforms
01:16:04 Email Lists Over Algorithms
01:24:19 Events, Travel And Wrap Up

SUPPORT THE SHOW

If this episode helped you as a coach or trainer, 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 a trainer or coach building their career

FOLLOW ANDREW COATES

Instagram: @andrewcoatesfitness
https://www.andrewcoatesfitness.com

PARTNERS AND RESOURCES

RP Strength App (use code COATESRP)
https://www.rpstrength.com/coates

Just Bite Me Meals (use code ANDREWCOATESFITNESS for 10% off)
https://justbitememeals.com

MacrosFirst – FREE Premium Trial
Download MacrosFirst and during setup select: ANDREW

KNKG Bags (15% off)
https://www.knkg.com/Andrew59676

Versa Gripps
https://www.versagripps.com/andrewcoates

TRAINHEROIC – FREE 90-Day Trial
https://www.trainheroic.com/liftfree

Reply to the email you receive (or email [email protected]
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Dr Katie Dabrowski returns to educate on the magnitude of the role metabolic health and obesity play in injury risk and rehab. Katie shares expertise on:

Defining metabolic health
The importance of addressing the full picture of a person and not just the localized site of pain and injury
The mechanisms behind how excess body fat can increase injury risk and pain, and hinder rehab
What “poor tissue quality” means and why it’s important for rehab
How to approach and address obesity and metabolic health issues without dismissing the specific pain and injury
How cardiovascular health plays a role in injury and rehab
How to incorporate more cardiovascular training into rehab
How understanding the role of metabolic health in injury management can help people feel more control over their outcomes
Is rounded back deadlifting dangerous
The flaws in the argument for each side of the rounded back deadlift online battle
A lot of nuance about what rounded back deadlifting means
When to train with a neutral spine
How to make sense of random flares of pain
And a lot more

Instagram: @ktdabrowski

CHAPTERS

01:26 Metabolic Health Matters
04:55 Tissue Quality Breakdown
08:35 Adiposity And Injury Risk
13:44 Sponsor Break
14:47 Talking Weight Without Shame
20:14 Cardio And Healing
27:43 Building A Cardio Plan
31:25 Habit Stacking In Real Life
33:04 Fitness Fads To Habits
34:39 Metabolic Health Meets Rehab
36:31 Knee Pain Two Column Plan
38:17 Sponsor Break – TrainHeroic
39:39 Rounded Back Deadlift Debate
49:54 Form Load And Coaching Trust
54:01 Random Pain Flares Explained

SUPPORT THE SHOW

If this episode helped you better understand injury, rehab, or metabolic health, 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 dealing with pain or injury

FOLLOW ANDREW COATES

Instagram: @andrewcoatesfitness
https://www.andrewcoatesfitness.com

PARTNERS AND RESOURCES

RP Strength App (use code COATESRP)
https://www.rpstrength.com/coates

Just Bite Me Meals (use code ANDREWCOATESFITNESS for 10% off)
https://justbitememeals.com

MacrosFirst – FREE Premium Trial
Download MacrosFirst and during setup select: ANDREW

KNKG Bags (15% off)
https://www.knkg.com/Andrew59676

Versa Gripps
https://www.versagripps.com/andrewcoates

TRAINHEROIC – FREE 90-Day Trial
https://www.trainheroic.com/liftfree

Reply to the email you receive (or email [email protected]
) and let them know Andrew sent you

Cody McBroom is a sports nutritionist, personal trainer, and founder of Tailored Coaching Method.

Cody joins me to share his thoughts on:

Will AI like ChatGPT help people get healthier, stronger, lose weight, or is it just another way for people to consume info without acting on it
How will AI integration in fitness apps help end users
How creating your environment helps
Why “pre-deciding” is powerful
Having grown up overweight, how did Cody change to keep the weight off
How “borrowing confidence” works
Why keeping promises to ourselves matters
How your narratives can help or hurt you
The biggest mistakes people make when tracking their food
And much more

Instagram: @codymcbroom

CHAPTERS

01:25 AI In Coaching
03:30 Info Versus Action
07:49 AI In Fitness Apps
09:23 Accountability Limits
11:06 Robots Shape Habits
16:17 Guardrails And Identity
20:45 Cody Weight Loss Story
24:28 Stats And Empowerment
27:26 Reframing Failure
27:58 Words Shape Mindset
28:53 Alter Ego Confidence
32:22 Fear of Failure Success
34:31 Discipline as Skill
39:01 Journaling Affirmations
41:08 Narratives Identity Coaching
45:38 Tracking Mistakes Fixes
49:03 Accountability No Judgment

SUPPORT THE SHOW

If this episode made you reflect on your habits, identity, or use of tools like AI, 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 trying to change their habits

FOLLOW ANDREW COATES

Instagram: @andrewcoatesfitness
https://www.andrewcoatesfitness.com

PARTNERS AND RESOURCES

RP Strength App (use code COATESRP)
https://www.rpstrength.com/coates

Just Bite Me Meals (use code ANDREWCOATESFITNESS for 10% off)
https://justbitememeals.com

MacrosFirst – FREE Premium Trial
Download MacrosFirst and during setup select: ANDREW

KNKG Bags (15% off)
https://www.knkg.com/Andrew59676

Versa Gripps
https://www.versagripps.com/andrewcoates

TRAINHEROIC – FREE 90-Day Trial
https://www.trainheroic.com/liftfree

Reply to the email you receive (or email [email protected]
) and let them know Andrew sent you

Jon Heck is a sought after strength and nutrition coach who’d previously worked for 9 years in Division 1 and NFL strength and conditioning.

Jon joins me with lessons and expertise in:

How to structure fat loss phases
Working with people seeking to lose substantial body fat
Why Jon always starts with strength training and step counts with fat loss
Can you hold the simultaneous goals of high performance and fat loss
Why Jon believes “Almost everyone should go through a true hard fat loss diet once in their life” and what it teaches you
Why should you get really lean before trying to put on a lot of muscle
How to approach people who are deconditioned and present as “skinny fat”
How to reverse diet and why it helps post fat loss phase
Thoughts on incorporating GLP-1 agonist drugs for fat loss
Is someone better off using GLP-1 agonist drugs for significant fat loss even if they haven’t begun to strength train
Jon’s experience gaining 55 pounds of mass in 18 weeks
And much more

Instagram: @what_the_heck71

CHAPTERS

01:12 Leaving Football Behind
03:35 Fat Loss Basics
06:48 Big Weight Loss Clients
10:58 Tracking App Break
12:02 Performance While Cutting
16:30 When Athletes Should Cut
20:25 In Season Weight Loss
22:46 Stress Eating Archetypes
23:37 Fueling Without Fat Gain
26:14 Hard Diet Lessons
31:51 Lean Before Gaining
35:39 Why Cut Before Bulking
36:03 Reverse Diet Basics
39:34 Avoiding Post Diet Rebound
41:26 Reverse Diet Nuance
43:36 Skinny Fat Strategy
47:36 Training Drives Results
48:28 GLP1 Drugs Done Right
54:26 Who Needs Muscle Focus
56:53 Meal Prep Sponsor Break
57:58 8000 Calorie Bulk
01:02:04 Feeling Heavy vs Lean
01:04:08 Strength Sports Bodyfat
01:06:43 Athlete Specific Targets
01:08:53 Where to Follow Jon

SUPPORT THE SHOW

If this episode helped you better understand fat loss, 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 working toward fat loss

FOLLOW ANDREW COATES

Instagram: @andrewcoatesfitness
https://www.andrewcoatesfitness.com

PARTNERS AND RESOURCES

RP Strength App (use code COATESRP)
https://www.rpstrength.com/coates

Just Bite Me Meals (use code ANDREWCOATESFITNESS for 10% off)
https://justbitememeals.com

MacrosFirst – FREE Premium Trial
Download MacrosFirst and during setup select: ANDREW

KNKG Bags (15% off)
https://www.knkg.com/Andrew59676

Versa Gripps
https://www.versagripps.com/andrewcoates

TRAINHEROIC – FREE 90-Day Trial
https://www.trainheroic.com/liftfree

Reply to the email you receive (or email [email protected]
) and let them know Andrew sent you