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Lift Free And Diet Hard with Andrew Coates

Andrew Coates
Lift Free And Diet Hard with Andrew Coates
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488 episodes

  • Lift Free And Diet Hard with Andrew Coates

    #489 Dr. Pak Androulakis-Korakakis - The Minimum Effective Dose for Muscle Building

    23/07/2026 | 58 mins.
    Dr. Pak Androulakis-Korakakis returns to explain what the research says about the minimum effective dose for muscle growth, strength, health, and long-term physical independence.

    In this episode, we discuss:

    • The minimum amount of training required to build muscle
    • Whether minimum-dose training produces meaningful real-world results
    • How inactive and metabolically unhealthy people respond to resistance training
    • Where diminishing returns begin as training volume increases
    • Minimum effective dose training for everyday people
    • Minimum-dose training for serious lifters
    • Whether people accurately estimate reps in reserve
    • Training close to failure in high and low rep ranges
    • When you should and should not train to failure
    • Whether machines are enough for older adults
    • Building muscle and supporting bone health as you age
    • Fatigue, recovery, and the reality of overtraining
    • Genetics and realistic expectations
    • Why consistency matters more than training secrets
    • Pak’s new book, Train Smarter, Not Longer
    • And much more

    Follow Dr. Pak Androulakis-Korakakis on Instagram:

    @dr__pak

    CHAPTERS

    01:05 Minimum Effective Dose
    04:34 Research-Based Volume Targets
    05:48 Training Close to Failure
    08:27 Fractional Sets Explained
    11:06 Low- vs. High-Volume Training
    16:22 Minimum-Dose Training for Real Life
    20:08 Rep-Range Absolutism
    26:24 Fatigue and Overtraining Myths
    30:03 Injury Risk and Training Workarounds
    32:29 Minimum-Dose Training for Seniors
    33:21 Results From 20 Minutes Per Week
    37:11 Machines for Safe, Hard Training
    38:34 Larry’s Recovery Update
    42:41 Estimating Reps in Reserve
    45:10 Does Anything Actually Matter?
    49:18 Genetics and Realistic Expectations
    53:15 Consistency Beats Training Secrets
    57:38 Pak’s Book and What Comes Next

    SUPPORT THE SHOW

    If this episode helped you rethink how much training is actually required to make progress:

    • Subscribe and check out more episodes
    • Share the episode on social media and tag @andrewcoatesfitness
    • Send it to someone who thinks they do not have enough time to train

    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
    • Begin setting up your account
    • When asked, “How did you hear about us?” enter: ANDREW

    KNKG BAGS — 15% OFF

    https://www.knkg.com/Andrew59676

    VERSA GRIPPS

    https://www.versagripps.com/andrewcoates

    TRAINHEROIC — FREE 90-DAY TRIAL

    • Visit: https://www.trainheroic.com/liftfree
    • Reply to the email you receive or email trials@trainheroic.com
    • Let them know Andrew sent you

    L1 BIOMECHANICS AND ASSESSMENT COURSE

    Use code COATES:

    https://pro.activelifeprofessional.com/assessmentworkshopevents
  • Lift Free And Diet Hard with Andrew Coates

    #488 Dr. Gary McGowan - Cholesterol, High Blood Pressure, and Cardiovascular Disease

    21/07/2026 | 57 mins.
    Dr. Gary McGowan drops in to share a masterclass on cardiovascular disease and its major risk factors, including:
    The relationship between cholesterol and cardiovascular disease
    Why LDL cholesterol is important
    What causes LDL cholesterol to rise
    The dietary factors that can increase LDL cholesterol
    Navigating misleading claims about LDL from the carnivore diet community
    Why elimination diets can appear to improve someone’s health
    The relationship between obesity and cardiovascular disease
    Why not all fat storage in the body is associated with the same level of disease risk
    Visceral fat, BMI, and the personal fat threshold
    Why cardiovascular risk accumulates over time
    The role of genetics in cholesterol and blood pressure
    What causes high blood pressure
    The role of dietary sodium in hypertension
    The most important lifestyle behaviours for lowering cardiovascular disease risk
    How to screen for atherosclerotic plaque buildup in your arteries
    Coronary artery calcium scans and CCTA imaging
    Whether caffeine and energy drinks increase the risk of heart problems
    And much more
    Follow Gary on Instagram:
    @drgarymcgowan
    CHAPTERS
    01:31 Cholesterol and Heart Risk
    04:50 Why LDL Rises
    06:23 Diet Drivers of LDL
    09:31 Coffee and Cholesterol
    10:32 Exercise and Lipids
    12:19 Carnivore LDL Debate
    18:32 Elimination Diet Reality
    21:48 Obesity and Heart Disease
    26:26 Visceral Fat and BMI
    31:15 BMI Reality Check
    32:24 Personal Fat Threshold
    32:46 Obesity Over Time
    33:58 Cumulative Risk Model
    34:58 Blood Pressure Drivers
    36:04 Salt and the Modern Diet
    38:21 Lifestyle Risk Pillars
    38:53 Heart Plaque Screening
    41:32 Calcium Scans Explained
    44:33 CCTA for Soft Plaque
    48:17 Caffeine and Heart Risk
    53:14 Energy Drink Extremes
    55:21 Where to Find Gary
    57:34 Final Wrap-Up
    SUPPORT THE SHOW
    If this episode helped you better understand cholesterol, blood pressure, or cardiovascular disease risk, 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 is confused about cholesterol, blood pressure, or heart health

    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 you’ll be asked:
    “How did you hear about us?”
    Type in the code: ANDREW
    KNKG BAGS – 15% OFF
    https://www.knkg.com/Andrew59676
    VERSA GRIPPS
    https://www.versagripps.com/andrewcoates
    TRAINHEROIC – FREE 90-DAY TRIAL
    Complete these two steps:
    Go to:
    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
    Use code COATES:
    https://pro.activelifeprofessional.com/assessmentworkshopevents
  • Lift Free And Diet Hard with Andrew Coates

    #487 Joe DeFranco - Long Live In-Person Training

    16/07/2026 | 50 mins.
    Iconic gym owner, podcaster, strength coach, educator, and trainer of elite athletes Joe DeFranco returns to share insights from decades of coaching in person.

    Joe shares:

    Why he still coaches in person, and why it's essential for both his physical and mental well-being
    What keeps him energized after decades as a coach and gym owner
    Why relationships matter more than anything else for client success
    Who's more challenging to coach: elite professional athletes or general population clients?
    The traits that make someone highly coachable
    Why trainers are really "problem solvers and stress managers"
    How his clients continue to make him a better coach
    Why in-person coaching still offers something technology can't replace
    And much more

    Instagram: @defrancosgym

    CHAPTERS

    01:10 Who Is Hardest to Coach?
    02:48 The Traits That Drive Success
    05:03 Building Trust With Triple H
    06:00 Earning Trust Over Time
    08:48 Admitting What You Don't Know
    11:59 Why Long-Form Content Still Wins
    15:03 The High Stakes of Everyday Clients
    19:51 Why In-Person Coaching Matters
    20:51 The High-Ticket Online Coaching Critique
    23:49 Coaching Is Stress Management
    26:26 Keeping Coaches Healthy
    27:31 Why Joe Still Loves Coaching In Person
    29:15 Online vs In-Person Coaching
    31:30 When Clients Become Family
    33:10 Health Drives Performance
    35:46 Training Is Listening
    38:04 Long-Term Client Relationships
    40:01 Knowing When to Fire Clients
    44:13 Guarding Your Energy
    47:25 Mentorship, Events, and Final Thoughts

    SUPPORT THE SHOW

    If this episode reminded you why great coaching is about relationships - not just 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 a coach, trainer, or gym owner who values the craft

    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.
  • Lift Free And Diet Hard with Andrew Coates

    #486 Alberto Nunez - Zen and the Art of Bodybuilding

    14/07/2026 | 55 mins.
    Coaching and bodybuilding legend Alberto Nunez of Team 3DMJ joins me for a humble discussion about the principles that have made him one of the most respected coaches in natural bodybuilding.

    Alberto shares his thoughts on:

    Does training advice from the competitive (and untested) bodybuilding world still work for natural everyday lifters trying to build muscle?
    The differences and similarities between natural and enhanced training
    Why absolute load can affect training differently than relative (bodyweight) load
    Why adherence matters above all else for long-term progress
    Why autoregulation is one of the most valuable skills a lifter can develop
    How Alberto stays ultra lean year-round without obsession
    How to train yourself to genuinely enjoy nutritious foods as your default choice
    Finding fulfillment through good habits instead of constant outcomes
    And much more

    Instagram: @nunez3dmj

    CHAPTERS

    01:23 Natural vs Enhanced Training
    04:40 Progression and Joint Safety
    06:15 Volume and Recovery Debate
    08:51 Absolute Load Effects
    14:02 How Drugs Mask Mistakes
    17:22 The Non-Negotiable Habits Pyramid
    21:34 Rituals and Nutrition Myths
    25:26 Avoiding Diet Rule Overload
    26:22 Adherence for Long-Term Health
    27:49 Consistency Over Rituals
    30:09 Putting Fitness on Autopilot
    33:08 Autoregulation as a Skill
    35:53 Novelty Versus Basics
    38:41 Staying Lean Year-Round
    44:01 "Sad Life" Comments
    47:10 Finding Joy in the Basics
    50:53 The Zen of Bodybuilding
    52:54 Wrap Up and Legacy

    SUPPORT THE SHOW

    If this episode helped you think differently about bodybuilding, nutrition, and long-term success, 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 wants to build muscle without getting lost in online extremes

    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.
  • Lift Free And Diet Hard with Andrew Coates

    #485 Dr Andy Galpin - Sleep Masterclass

    09/07/2026 | 48 mins.
    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.
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About Lift Free And Diet Hard with Andrew Coates
The Lift Free and Diet Hard Podcast dives deep into the science and practice of living a strong, healthy, and intentional life. Hosted by Andrew Coates, the show brings together inspiring guests to share insights, stories, and practical advice that empower listeners to build confidence, make informed choices, and stay resilient in their fitness and wellness journeys. Every episode encourages thoughtful exploration of what it means to lift free, diet hard, and live fully.
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