Lift Free And Diet Hard with Andrew Coates

Dr Andy Galpin shares a masterclass in sleep for everyday quality of life.

Andy adds nuance to the often oversimplified and misleading claims about sleep, including:

Why your sleep is the biggest opportunity to improve your quality of life
Defining poor sleep versus sleep deprivation
What are the acute negative effects of poor sleep?
Why people are remarkably resilient after one night of poor sleep
How to build sleep resilience
Why your elaborate sleep ritual might actually be working against you
How to sleep better when you travel
How our perception of our sleep quality affects how we feel
The difference between our physiological and psychological tolerance to poor sleep
How to develop the skill of falling asleep quickly
Is blue light exposure as problematic as we often hear?
Why the nervous system arousal from media may matter more than the light itself
How dangerous sleep apnea really is
Why most sleep apnea goes undiagnosed
Does mouth tape actually work?
And a lot of practical tactics for improving your sleep

Instagram: @drandygalpin

CHAPTERS

01:12 Sleep: Your Biggest Lever
02:26 Recovering From a Bad Night
06:44 Sleep Wearables Reality Check
12:39 Building Better Sleep Habits
15:16 Sleep Resilience vs Chronic Sleep Loss
18:39 Sleep Rituals and Travel
22:58 Screens and the Arousal Myth
25:34 The Worst Apps Before Bed
26:33 Why Content Matters More Than Blue Light
27:44 Hotel Sleep and Travel Anxiety Hacks
29:29 Sleep Apnea Reality Check
32:15 Beyond CPAP: Other Treatment Options
38:15 Altitude, Pregnancy, and Sleep Apnea
40:31 Mouth Tape and Nasal Strips
43:03 Learning to Fall Asleep Faster
45:13 Wind Down and Consistency

SUPPORT THE SHOW

If this episode helped you improve your understanding of sleep and recovery, you can support the show by:

Subscribing and checking out more episodes
Sharing it on social media (tag me and I'll respond)
Sending it to someone who's struggling with sleep

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 trials@trainheroic.com) and let them know Andrew sent you

L1 BIOMECHANICS AND ASSESSMENT COURSE
https://pro.activelifeprofessional.com/assessmentworkshopevents

Use code COATES at checkout.

Dr Nick Tiller joins me to share a scathing critique of the health and wellness industry, including:

Why the health and wellness industry isn’t your friend—it’s a trillion-dollar con
Defining the wellness industry
The most concerning wellness trends
Why the wellness industry has become so massive
The incentives for influencers and even credentialed "authorities" to grift on bogus wellness products
Do well-intentioned people slide into misinformation, or are most wellness grifters motivated by money from the start?
How much responsibility does the consumer bear?
How can consumers become better equipped to protect themselves?
Will we ever see meaningful regulatory change?
How AI-generated content is exploding online to cash in on the wellness trend
And much more

Instagram: @nb.tiller

CHAPTERS

01:06 The Wellness Industry Con
02:24 Defining Wellness Terms
04:55 Experts vs Influencers
07:32 Credentialed Grifters
10:00 Consensus vs Contrarians
11:25 The Playbook for Undermining Trust
14:16 Scientists vs Storytelling
17:43 The Sagan Effect and Public Outreach
21:31 Staying In Your Lane
25:07 TikTok Peptides Panic
30:54 Peptide Heart Risks
31:18 Regulation vs Personal Responsibility
33:33 Science Communication, AI, and Media Literacy
37:03 Why Platforms Won't Police Misinformation
39:36 Bad Faith Wellness Actors
42:52 The Influencer Economy Exposed
46:06 Deepfakes and Fake Physiques
50:46 Bodybuilding Pressure and Deaths
55:10 Curate Your Feed
56:09 Book Plug and Farewell

SUPPORT THE SHOW

If this episode helped you become a more skeptical consumer of health information, you can support the show by:

Subscribing and checking out more episodes
Sharing it on social media (tag me and I'll respond)
Sending it to someone trying to separate evidence from wellness hype

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 trials@trainheroic.com) and let them know Andrew sent you

L1 BIOMECHANICS AND ASSESSMENT COURSE
https://pro.activelifeprofessional.com/assessmentworkshopevents

Use code COATES at checkout.

My good friend Brad Jensen returns in a more casual conversation between two old friends catching up. We wanted to share this discussion with you, so we hope you come along for the ride.

Brad shares his thoughts on:

People commenting on "his account" as if he isn't even a real person
Never imagining the reach and impact of his content
Whether all of the engagement from social media is actually a positive experience and how he manages it
Being willing to admit when you missed the mark with content
A nuanced discussion about choosing sponsorship deals carefully
Can you eat fast food and maintain your weight—or even lose fat?
Practical tactics for navigating eating on the run
Getting clear on which treats are actually worth the calories
Why alcohol consumption is declining
Using non-judgmental language around drinking less
The challenge of responding to every message on social media while avoiding questionable tactics like appointment setters pretending to be you in your DMs
Thoughts on using AI to fake interactions with followers
And much more

Instagram: @thesoberbodybuilder

CHAPTERS

00:16 Reuniting With Brad
00:49 Conference Talk Stories
01:59 Fast Food and Weight Loss
03:10 Monetizing Content
06:30 Choosing Sponsors Wisely
08:02 Turning Down Bad Deals
10:38 Eating Out Strategy
15:11 Go-To Orders
16:25 Stop Wasting Calories
21:08 Food Pressure and Alcohol
24:32 Why Drinking Is Down
25:36 Cannabis Versus Alcohol
27:08 Aging and Hangovers
28:55 How Media Normalizes Drinking
29:42 The Sex and the City Myth
32:14 Why Content Tone Matters
36:02 The Steroid Story Lesson
40:26 Followers and Ego
43:10 DM Setters and Trust
45:04 AI DMs and Ethics
49:53 Why Human Coaching Still Wins
52:48 The Future of In-Person Coaching
54:02 Final Thanks and Wrap-Up

SUPPORT THE SHOW

If this episode made you think differently about authenticity, social media, coaching, or AI, you can support the show by:

Subscribing and checking out more episodes
Sharing it on social media (tag me and I'll respond)
Sending it to someone building a business or navigating social media

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 trials@trainheroic.com) and let them know Andrew sent you

L1 BIOMECHANICS AND ASSESSMENT COURSE
https://pro.activelifeprofessional.com/assessmentworkshopevents

Use code COATES at checkout.

The Professor of the Dark Arts, Dr Emily Dow returns by popular demand. Emily has seen a huge surge in popularity, and for good reason. Her media is thoughtful, intelligent, and extremely well communicated.

Emily joins me to talk about:

Why "high cortisol" has become the new hormonal imbalance
What cortisol actually does, and why acute elevations in cortisol are not only not bad for you, but essential to normal physiology
Is there any validity to the claim that cortisol elevation from training stress is harmful, especially for peri-menopausal women?
Why chronically elevated cortisol is a problem and how it develops
Why the phrase "hormone balancing" is often a red flag for pseudoscience
What common traits we see among unqualified influencers promoting trendy health boogeymen
What the research tells us about exercise and mental health
Does your brain benefit more from higher-intensity cardio than Zone 2?
A nuanced discussion on the Zone 2 versus higher-intensity cardio debate
Is part of Zone 2's benefit simply that it replaces unhealthy sedentary behaviors?
Thoughts on research headlines like "Carbohydrate intake does not affect muscle growth"
What "scope creep" means when experts are pressured to comment outside their area of expertise, such as peptides
And much more

Instagram: @dremilydow

CHAPTERS

00:49 The Cortisol Myth
01:55 Why Cortisol Matters
03:45 Hormone Balancing Grifts
08:37 Fixing Chronic Stress
12:44 HIIT for Women
14:58 Fueling and Recovery
18:33 Exercise Guidelines
20:49 Is Overtraining Real?
24:20 Training Load and Injury Risk
26:22 Mixed-Modal Cardio
30:22 Exercise and Mental Health
36:32 Exercise vs SSRIs
40:02 Zone 2 and Brain Health
43:14 Exercise and Brain Blood Flow
43:52 Rethinking Zone 2
46:00 Steps vs Cardio
49:13 Heart Rate Zone Myths
50:07 Fiber and Colon Cancer
53:48 Carbohydrates and Muscle Growth
57:12 When Nothing Matters
01:00:54 Supplements and Rituals
01:04:49 Scope Creep and Expertise
01:12:15 Choosing Real Experts

SUPPORT THE SHOW

If this episode helped you better understand cortisol, exercise science, or how to separate evidence from hype, you can support the show by:

Subscribing and checking out more episodes
Sharing it on social media (tag me and I'll respond)
Sending it to someone overwhelmed by hormone, cortisol, or cardio misinformation

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 trials@trainheroic.com) and let them know Andrew sent you

L1 BIOMECHANICS AND ASSESSMENT COURSE
https://pro.activelifeprofessional.com/assessmentworkshopevents

Use code COATES at checkout.

Ashley Hodge is a strength coach and powerlifter and joins me to talk about her knowledge and experience with practical, evidence-based glute training.

Ashley shares her thoughts on:

Is glute training as complicated as glute influencers make it out to be?
Is there a difference in how you approach glute training for competitors versus the general population?
For the everyday person with time for only two full-body workouts each week, how should they maximize glute growth?
Practical wisdom for glute training that online-only influencers often fail to consider
Are common banded and bodyweight drills enough stimulus for glute growth?
Does it matter if you can't feel your glutes as much during heavy deadlifts or hip thrusts?
Why Ashley is still committed to in-person coaching
Why Ashley promotes step counts and walking challenges
And much more

Instagram: @a.hodgefitness

CHAPTERS

00:43 Glute Training Basics
01:47 Weekly Volume Rules
02:54 Loading and RPE
04:44 Rep Ranges by Exercise
07:17 Fatigue and Exercise Selection
10:03 Programming for the General Population
14:55 The Two-Day Glute Plan
17:58 Hip Thrust Setup Options
22:16 Bands and Lockout Work
25:16 Training Frequency and Recovery
27:17 The "Feeling Your Glutes" Debate
29:11 Form Checks and Lockout
30:02 Video Form Checks
30:55 Gym Filming Etiquette
31:34 Lengthened Partials
32:27 Why Ashley Coaches In Person
35:45 Client Wins and Coaching Structure
39:23 Social Energy and Longevity
41:20 Workshop Sponsor Break
42:31 The Online Coaching Grift
46:21 Lead Sources and Branding
49:36 Step Count Strategy
53:41 Winter Movement Hacks
55:45 Wrap Up and Where To Find Ashley

SUPPORT THE SHOW

If this episode helped you simplify your glute training or improve your programming, you can support the show by:

Subscribing and checking out more episodes
Sharing it on social media (tag me and I'll respond)
Sending it to someone who's tired of confusing glute advice online

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 trials@trainheroic.com) and let them know Andrew sent you

L1 BIOMECHANICS AND ASSESSMENT COURSE
https://pro.activelifeprofessional.com/assessmentworkshopevents

Use code COATES at checkout.