Lift Free And Diet Hard with Andrew Coates

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 you01:30 The Obesity and Metabolic Health Crisis04:47 The Role of Ultra-Processed Foods05:18 The Impact of Appetite Hormones22:34 The Vertical Diet: A Comprehensive Approach30:23 Understanding FODMAPs and Dietary Sensitivities35:17 Debunking Diet Myths and Misconceptions46:45 Questioning Longevity Studies47:41 Healthy User Bias in Meat Consumption48:28 Processed Meat and Cancer Risk50:39 Alcohol and Health Myths51:47 Mediterranean Diet and Lifestyle53:11 Vertical Diet: Bulking vs. Cutting58:33 Appetite Regulation and Food Swaps01:08:20 Meal Prep and Dietary Adherence01:17:08 Exercise and Sustainable FitnessI'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

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, more00:53 Debunking Hormone Balancing Myths02:08 Impact of Lifestyle on Hormones07:28 Menstrual Cycle and Training Myths22:05 Fasted Training and Muscle Loss27:50 Complexity in Fitness Narratives28:39 Navigating Menopause: The Perfect Storm31:06 Menopause Misinformation: A Growing Concern32:35 Debunking the Weighted Vest Myth41:15 Effective Strategies for Bone Health44:49 The Importance of Consistency in Physical ActivityI'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.

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 more00:40 The Genetics vs. Environment Debate on Obesity02:26 Appetite Dysregulation and GLP-1 Medications05:47 Food Marketing and Ultra-Processed Foods08:53 The Controversy Around GLP-1 Agonists09:45 Weight Bias and Obesity Stigma12:11 The Future of GLP-1 Medications16:48 Metabolic Health and Obesity22:37 Genetics and Fat Distribution25:16 Health Risks Associated with Obesity27:55 Understanding LDL Cholesterol and Its Risks29:00 Thresholds for LDL Cholesterol Levels30:24 Personal Experience with Lipid-Lowering Drugs31:47 Introduction to Lipedema32:25 Challenges in Treating Lipedema36:12 Misconceptions and Stigma Around Lipedema39:50 Debunking Myths About Doctors and Pharmaceuticals45:46 Metabolic Rates and ObesityI'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.

Pat Basil is a CSCS with a Masters Degree in Exercise Science and an Undergraduate Degree in Psychology, a great combo for knowing how to merge the training prescription with the relationship and mindset to get people to act and change. Pat joins me to share his thoughts on:-How to create the sweet spot of training stimulus to create adaptation-Why you can make great progress with more consistency and less total work-Why focusing on keeping the streak alive helps-Why he doesn't care if you get bored and why changing up your training every 4 weeks is a bad idea-What is rate of force development, why it matters, and how we can train it-Why training power and explosiveness is important for everyone-Plyometrics, jumping, the difference between them, and what really matters-And much more01:15 Training Intensity and Stimulus03:58 Misconceptions in Fitness Media06:26 Consistency and Effective Training13:21 Psychological Barriers in Training22:24 Rate of Force Development26:24 Handling Everyday Physical Tasks27:07 Training for Functional Strength30:27 Understanding Plyometrics34:28 Programming Plyometric Exercises40:10 Tools and Techniques for Explosive Training44:30 Staying Active and Enjoying ExerciseI'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.

Chris Powell is a lot more than just the host of the ABC Series Extreme Weight Loss (Extreme Makeover: Weight Loss Edition). Chris is a highly educated, evidence based, and deeply empathic coach who works with people struggling with significant weight loss. Chris shares:-The biggest mistakes people make when trying to lose weight-Helping people change their beliefs about what they can accomplish-Could a show like his even be made in today's landscape?-What conditions and behaviours were necessary for people to keep the weight off that they lost-The risks vs the rewards of significant fat loss-Some of the negative aspects of social media attention and if he would go back and keep the genie in the bottle of the fame from his show-How the show and his work has positively changed lives, told stories, and inspired people to change-The importance of keeping promises to yourself-Some dangers of social media attention, the people who don't understand boundaries, and problems with sharing kids on your social media-And much more00:26 Mainstream Media and Fitness Industry04:20 Biggest Mistakes in Weight Loss10:27 Psychological Barriers to Weight Loss12:38 The Role of Identity in Transformation18:15 Extreme Weight Loss Shows: Could They Exist Today?23:46 Maintaining Weight Loss: Key Factors32:02 Risks of Rapid Weight Loss34:01 The Importance of Muscle Maintenance34:24 Guest Introductions and Upcoming Episodes35:21 Concerns with Rapid Weight Loss37:21 Psychological Aspects of Weight Loss39:12 The Role of Accountability in Weight Loss43:27 Navigating Public Attention and Social Media53:52 Parental Influence on Children's Body ImageI'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 Code ANDREW for extended free trial of MacrosFirst Premium ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.macrosfirst.com/⁠Go to www.knkg.com/Andrew59676 for 15% off your KNKG bag.

Dr Sean Pastuch is an industry leader in helping people not accept a life limited by pain, but getting people back to doing what they love. In this episode Sean shares:-His insights into why we don't need to accept pain as part of life-Thoughts on how to change our story about pain-How to get back to doing things we love in life-How our relationships affect our experience of pain-Insights on recognizing and changing our rigid identity around what we can or can't do-4 steps to becoming a high performer in life-Why not trusting yourself to follow through can be damaging-And much more01:22 Discussing Pain Management02:21 The Impact of Pain on Life04:24 Challenging Pain Narratives06:21 Active Life's Approach to Pain07:27 Personal Stories and Examples15:56 Understanding Pain and Its Signals26:00 The Role of Environment and Relationships29:17 Identity and Flexibility31:13 The Comfort of Identity and Fear of Failure32:11 Sports Analogies: Performance Under Pressure34:29 The Pressure Drill: Building Mental Toughness38:27 The Four Steps to Becoming a High Performer41:11 The Importance of Keeping Promises to Yourself53:16 Setting Boundaries and Saying No53:45 Opportunities with Active LifeI'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 Code ANDREW for extended free trial of MacrosFirst Premium ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.macrosfirst.com/Go to www.knkg.com/Andrew59676 for 15% off your KNKG bag.

Matt Wenning is a rare combination of high level education (Masters Degree in Biomechanics) and high level competition success (3x World Champion powerlifter and multiple record holder). Matt joins me to share his thoughts on:-Biomechanics, specifically practical and tactical nuance, and underrated ideas he feels aren't utilized often enough-Why he feels variety is important but how to apply variety-Why experienced lifters may benefit from thoughtful variety in their programming and why newer lifters benefit more from more time focusing on consistent skills-How to train for power and explosiveness-How to get strong-How to develop grit and mental toughness-And much more02:35 The Importance of Gym Environment06:22 Biomechanics and Training Variety13:12 Strength Training and Injury Prevention23:15 Plyometrics and Practical Applications28:44 Concerns About Long-Term Athletic Performance29:02 The Reality of Genetic Gifts in Fitness29:32 The Importance of Patience in Strength Training30:09 Practical Tips for Everyday Strength30:33 Stress Management for Firefighters31:12 The Role of Recovery in Strength Training32:29 Understanding Muscle and Strength Development38:25 The Importance of Exercise Variation41:40 Mental Toughness and Physical Limits47:21 Developing Grit and ConsistencyI'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 Code ANDREW for extended free trial of MacrosFirst Premium ⁠⁠⁠⁠⁠⁠⁠⁠https://www.macrosfirst.com/

Dr. Caleb Burgess is a Doctor of Physical Therapy and Certified Strength and Conditioning Coach who joins me to discuss:-How being an overall healthier person means you typically have less pain and recover from injury better-How repetitive movements and sustained postures may lead to injury risk-Why slouched positions aren't inherently risky for injury, but lack of variety of movement may be -If exercise technique has any relationship with pain-If it's ok to play up the placebo effect of some treatments if someone feels better-And much more00:57 The Overestimation of Specific Treatments01:32 Holistic Health and Pain Management03:24 The Role of Lifestyle in Recovery03:50 Belief and Placebo in Therapy09:09 Challenges in Patient Beliefs and Expectations12:57 The Power of Placebo and Ethical Considerations19:39 The Importance of Movement and Posture27:08 Understanding the Construction Worker's Physical Demands28:31 The Importance of Load Management29:58 The Cup Analogy for Capacity Building31:24 Personal Anecdotes on Physical Training33:06 Does Exercise Technique Matter?43:11 Factors Influencing Pain Beyond Physical Activity47:54 Conclusion and ResourcesI'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 Code ANDREW for extended free trial of MacrosFirst Premium ⁠⁠⁠⁠⁠⁠⁠https://www.macrosfirst.com/

Brad Schoenfeld, PhD is among the worlds leading researchers in the field of muscle hypertrophy, a tenured professor, and author. Brad is measured and nuanced in his breakdown of popular muscle building beliefs and myths. Brad joins me to share a researched backed breakdown of:-Why we can build muscle with rep ranges outside the classic 8-12 reps. -The benefits of training at different rep ranges. -Are higher reps more fatiguing than low reps.-Is fatigue really a serious issue in training.-What the research really says about volume.-The difference between effective and optimal for training volume.-Are metallic stress and muscle damage relevant to muscle growth.-How muscle memory works.-Does lifting tempo matter.-The frustrating things about muscle hypertrophy Brad sees popular and circulating in the industry.-Plus much more.01:05 Debunking Muscle Building Myths01:40 Research Insights on Rep Ranges03:29 Practical Implications of Training Loads14:44 Volume and Muscle Hypertrophy23:31 Mechanical Tension and Muscle Growth25:25 Introduction to Muscle Hypertrophy Research25:52 Mechanical Tension: The Primary Factor26:16 Metabolic Stress and Muscle Damage29:37 The Role of Satellite Cells31:09 The Pump and Mechanical Tension33:15 Misconceptions in Muscle Hypertrophy34:24 Training Variables and Individual Differences36:40 Eccentric Training and Muscle Damage40:24 Gender Differences in Training Response43:06 Genetic Ceiling and Muscle Memory46:17 Aging and Muscle MaintenanceI'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 Code ANDREW for extended free trial of MacrosFirst Premium ⁠⁠⁠⁠⁠⁠https://www.macrosfirst.com/

Joel Jamieson is a world leader on performance conditioning, heart rate variability, and energy systems.Joel joins the podcast to educate you on:-The optimal balance of strength and cardio.-Is VO2 max trainable and how important is it for longevity.-Can you do too much strength training to where it negative affects longevity.-Where do we see diminishing returns on strength training.-How does cardio reduce risk of major lifestyle disease like cardiovascular disease.-Why Joel has shifted his focus from coaching elite MMA athletes to longevity science.-Does how you do cardio and strength in relation to each other matter.-How cardio enhances strength training.-An introduction to heart rate variability and how it may help with your health and longevity(we have a deeper dive planned for a future episode). -Strategies to promote parasympathetic nervous system activation.-Why cardio needs to be more frequent than strength training.-And much more.01:00 The Impact of Overtraining on Longevity03:41 Research Insights on Training Frequency and Longevity05:59 Cardio and Strength Training for Optimal Health08:01 The Role of Social Interaction and Lifestyle in Longevity14:23 Cardiovascular Health and Disease Prevention17:04 The Importance of Muscle Mass in Disease Survival19:11 Personal Reflections and Shift to Longevity Focus22:09 Holistic Lifestyle Interventions for Longevity24:21 Introduction to Heart Rate Variability25:15 Understanding the Parasympathetic Nervous System25:46 Sympathetic Nervous System in Action26:43 Impact of Stress on the Body28:51 HRV and Measuring Stress32:25 Balancing Exercise and Recovery38:33 Adaptive Stimulus in Cardio and Strength Training42:55 Upcoming Events and ResourcesI'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 Code ANDREW for extended free trial of MacrosFirst Premium ⁠⁠⁠⁠⁠https://www.macrosfirst.com/

Aram Grigorian is a dear friend and one of the most generous and selfless professionals in the industry. Aram joins me to share his thoughts on:-Why he thinks people would benefit from tracking their nutrition (there's a lot of nuance here).-Why people are often resistant to tracking.-Self limiting beliefs.-How fashion magazines, social media, and even your mom's language and actions messed up your body image and relationship with food.-Why creating time to cook is a major obstacle for many people.-How to be empowering and empathic.-Having tough conversations with aging parents about their lifestyle behaviours.-And much more.01:00 The Importance of Nutrition Tracking04:48 Challenges and Misconceptions About Tracking14:56 Practical Tips for Food Tracking22:38 Changing Narratives and Overcoming Beliefs27:48 Challenging Beliefs and Routines28:56 The Disempowerment in the Industry30:28 Empathetic Empowerment31:34 Critique of Performative Empathy32:07 Personal Stories and Parental Influence34:39 The Impact of Diet Culture36:10 Navigating Misinformation and Personal Responsibility39:03 Coaching Women and Body Image40:25 The Role of Strength Training44:08 The Complexity of Individual Health45:31 Empathy and Realistic Goals in Fitness51:02 Concluding Thoughts and Future PlansI'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 Code ANDREW for extended free trial of MacrosFirst Premium ⁠⁠⁠⁠⁠https://www.macrosfirst.com/

Jason Brown is one of the industry's leading authorities on programming for strength, cardiovascular health, and making it all fit optimally into a busy life. Jason breaks down a masterclass in making strength and cardio work within your busy life so you don't need to live in a gym 6 days a week and shares thoughts on:-How much strength training and cardio you need. -Why you probably don't need more than 3 days in the gym. -How zone 2 cardio helps with muscle growth.-How people usually aren't doing the right things for their health. -Tactics to manage fatigue.-Tactics for getting more steps.-Why making a intentional effort matters in a convenient world. -How to shift out of fight or flight mode.-And much more.01:04 Diving into Strength Training Frequency05:02 Designing Programs for Busy Individuals06:59 The Importance of Recovery and Stress Management10:28 Incorporating Aerobic Training16:28 Tracking Progress and Daily Activity25:18 Effective Two-Day Workout Plans29:52 Home Gym Strategies and Exercise Pairings30:32 Challenges of Training in Commercial Gyms30:52 Full Body Training Strategies32:21 Online Training and Program Adaptations34:36 The Importance of Zone Two Cardio38:21 Social Media and Fitness Misinformation43:20 Balancing Cardio and Strength Training50:21 Final Thoughts and ResourcesI'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 Code ANDREW for extended free trial of MacrosFirst Premium ⁠⁠⁠⁠https://www.macrosfirst.com/

Andy Morgan is an experienced coach and the co-author of the Muscle and Strength Pyramids Books. Andy showed up researched and prepared to give you a lot of value. Andy joins the podcast to share his wisdom on:-How to spot fitness and nutrition charlatans.-Where do such charlatans originate from.-What's going on when someone isn't losing weight but claims they're in a calorie deficit.-Why do people underestimate their calorie intake.-Why you shouldn't add back the calories you burn during exercise.-How people can maintain muscle mass when cutting for fat loss.-How much protein can you absorb in one sitting.-Why he doesn't endorse body fat testing methods or devices. -And much more.00:47 Spotting Charlatans in Fitness and Nutrition00:55 The Journey of Rip Body and Coaching03:38 The Importance of Evidence-Based Fitness05:57 Common Traits of Fitness Charlatans17:31 The Naive Enthusiast, Opportunist, and Clout Chaser24:06 Understanding Calorie Deficits and Weight Loss29:51 Unrealistic Timelines and Weight Loss Expectations30:27 Calorie Calculators and Movement32:44 The Inaccuracy of Calorie Burn Calculations35:05 Maintaining Muscle Mass During Fat Loss46:27 Protein Intake and Distribution52:57 The Problem with Body Fat Percentage Devices59:01 Conclusion and ResourcesI'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 Code ANDREW for extended free trial of MacrosFirst Premium ⁠⁠⁠https://www.macrosfirst.com/

Sean Hyson is a legendary fitness industry media insider having worked as editor in chief at Onnit and training director for Men's Fitness and Muscle and Fitness magazines.Sean has had a birds eye view of the changing fitness media landscape and has seen all the popular trends and fad diets come and go only to return in a repackaged version. Sean also shares:-Thoughts on low carb and carnivore dieting.-Why some industry authorities struggle to change their beliefs with evidence.-Why some authorities are punished for shifting with changing evidence.-Why people gravitate to more extreme media messaging. -Why you only need a few workouts a week to make great progress. -Why Sean never gets tired of retelling basic proven concepts to the people who need it.-And bonus writing and content creation wisdom for the aspiring coach.-Plus much more00:50 Evolution of Fitness Media02:10 Navigating Fitness Influencers06:43 Practical Training Advice10:12 Fitness Trends and Misconceptions15:49 Training Philosophy and Personal Evolution26:33 Effective Rep Ranges and Training Techniques29:07 The Evolution of Leg Training29:32 The Benefits of Modern Exercise Machines29:55 Training Strategies for Long-Term Progress30:30 Understanding Rep Ranges and Failure31:06 The Importance of Stability in Exercises31:30 The Mental and Physical Benefits of Leaving Reps in the Tank32:38 The Challenges of Writing About Fitness and Nutrition33:40 Creating Engaging and Concise Content41:08 The Rise of Extreme Diets43:05 The Carnivore Diet: Benefits and Risks50:14 The Importance of SEO in Fitness Writing51:08 Networking and Creating Opportunities in the Fitness Industry52:28 Conclusion and Final ThoughtsI'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 Code ANDREW for extended free trial of MacrosFirst Premium ⁠⁠https://www.macrosfirst.com/

Dr Pak Androulakis-Korakakis guests to talk about several popular muscle hypertrophy concepts and help sort the social media hype from the body of evidence, while dropping a lot of real world application and nuance into the discussion. This is a master class in navigating what matters for getting jacked. Dr Pak shares:-Why “strict” technique may not matter as much for muscle building.-Nuance on the “high vs low volume” camps and narratives online.-The nuance and problem with citing popular bodybuilders as anecdotes to support a training approach. -Fatigue's role in hypertrophy training.-Does training frequency matter?-Nuance on the free weights vs machines debate for hypertrophy.-Are lengthened partials just hyper?-And much more01:04 Debunking Fitness Myths: Strict Technique vs. Cheat Reps08:16 Training Volume and Muscle Growth12:31 Low Volume Training: Myths and Realities22:48 Genetics and Realistic Expectations in Fitness26:28 Fatigue Management in Training30:56 Effective Rep Ranges for Hypertrophy31:07 The Debate on Heavy Lifting and Form33:56 Training Frequency and Muscle Building39:24 Free Weights vs. Machines44:49 Stability in Machine Use for Muscle Growth52:30 The Hype Around Lengthened PartialsI'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 Code ANDREW for extended free trial of MacrosFirst Premium ⁠https://www.macrosfirst.com/

Andy McCloy is the owner of the successful gym - BCI Performance and Fitness in Huntsville Alabama, having trained athletes that have made the NFL and NBA. But Andy shares the story of humble and difficult origins and the choices along the way to change his life and that of his family. Andy shares:-The road from being a self proclaimed misfit to successful gym owner and having the time to devote to his family,-What he means by having “No plan B”.-Why “pain equals wisdom”.-How insecurity led to overachieving.-Why he's biased toward action.-What traits lead to successful athletes and success in life, and which traits are trainable.-Why attitude, effort, and social life matter. -And much more01:22 Andy's Early Life and Challenges06:15 Turning Point: Meeting the right people and Starting in Fitness10:51 Moving to Alabama and Starting a Business14:37 Building a Successful Gym and Personal Struggles20:25 Mentorship and Community Impact25:39 Balancing Family and Career25:59 The Importance of Action Over Planning27:16 Challenges in Business and Training28:54 Qualities of Successful Athletes29:17 The Role of Genetics and Parenting32:04 Managing Social Life and Training35:39 The Impact of Social Media on Business38:20 Building a Business Before Social Media42:18 Final Thoughts and ResourcesI'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 Code ANDREW for extended free trial of Macros First Premium https://www.macrosfirst.com/

Tony Gentilcore is a skilled and experienced coach, and with that skill and experience comes a lot of wisdom about:-How to get people started and how to meet them where they're at.-How to start with a general program and adjust to your injury history, goals, and preferences.-Why giving people choice in their program helps keep them engaged and consistent. -How to choose starting rep ranges and progress your lifts.-What Tony means by “developing a trainable menu”-Ways to help people stay flexible and adaptable in their training.-Why Tony feels 3 workouts a week works for most people and what rep range Tony prefers to start most people in. -Great people to follow and resources to learn from to start and progress on your fitness journey.-And much more.01:07 The Evolution of Fitness Writing06:24 Adapting Training for Beginners09:52 Effective Programming Strategies24:33 Motivating Clients and Customizing Workouts36:59 Recovering from Injury: Personal Stories and Insights38:05 The Trainable Menu: Adapting Workouts for Injuries39:37 Consistency is Key: Overcoming Obstacles41:49 Effort and Motivation: Coaching Strategies45:53 Balancing Life and Fitness: Realistic Approaches47:05 The Magic of Three: Sustainable Workout Plans58:18 Resources and Recommendations for Fitness EnthusiastsI'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/

01:08 Evolution of Fitness Information02:42 Social Media's Impact on Fitness05:58 AI in Fitness Content Creation08:57 Positives of Social Media in Fitness12:21 Negatives of Social Media in Fitness22:14 Trends and Frustrations in Fitness Content30:17 Fitness Routine Fundamentals31:15 Effective Workout Strategies33:27 Nutrition Basics34:28 Indulgences and Treats35:26 Sleep and Recovery40:22 Mental and Physical Recovery Techniques46:45 The Importance of Creativity and FictionI'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/

Dr Susie Spirlock aka Dr Susie Squats guests to share detail and nuance about:-Why stretching doesn't often alleviate “tight” muscles. -Why dynamic mobility drills and load work better for creating lasting improvements to mobility. -How to manage hyper mobility.-Why the old injury management protocol of Rest, Ice, Compression, and Elevation is outdated and what to do instead. -What is tendonopathy, what's changed about our understanding, and how to manage and treat it. -Why surgery often isn't the best intervention for injury.-And much more.Links:https://moveyourbones.myflodesk.com/traffic-light-systemhttps://www.moveyourbonespt.com/freebies01:09 Debunking Stretching Myths03:00 Dynamic vs. Static Stretching06:39 Effective Warm-Up Strategies10:14 Understanding Hypermobility and EDS15:48 Strength Training for Hypermobility23:16 Tendinopathy Explained29:17 Form, Load, and Injury Prevention31:54 Debunking RICE for Soft Tissue Injuries35:29 The New Approach: PEACE and LOVE39:51 Pain Management Without NSAIDs42:49 Rethinking Surgery for Injuries48:54 The Role of Athletes in Surgery Perception56:08 Resources and Final ThoughtsI'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/

Tom Sheppard is a strength coach and fitness writer who, beneath the rugged exterior is a thoughtful and generous soul who joins to open up about his complex mental health journey and how fitness has saved him. Tom shares:-How strength training can be a major positive for your mental health-Where fitness can creep over into addiction and serious problems-How to create guardrails against becoming too addicted-How the gym helps great self efficacy and defeat victim mindset-And much more. 03:38 The Role of the Gym in Mental Health12:49 The Importance of Self-Efficacy and Accountability20:05 Balancing Fitness and Life: Avoiding Fitness Addiction27:38 Exploring Fitness and Dieting as Socially Acceptable Eating Disorders28:00 Personal Struggles with Eating Disorders and Fitness Tracking28:16 The Anxiety of Missing a Day of Logging28:39 Realizing Unhealthy Habits and Finding Ways Out29:25 Balancing Fitness and Life: The Importance of Controlled Variance30:47 The Role of Fulfillment Outside the Gym33:08 Identifying Red Flags in Fitness Addiction35:15 The Obsession with Recovery Modalities38:14 Aligning Motivations with Actions in Fitness39:27 The Importance of Introspection in Fitness Goals42:19 Balancing Gym Goals with Life's Other Pillars47:15 Personal Journey and Career Reflections49:52 Conclusion and Final ThoughtsI'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/

Nick Shaw is a close friend and the CEO and co-founder of Renaissance Periodization. RP are also my first ever podcast sponsor. I've known Nick, his co-founder Dr Mike Israetel, and many other members of the RP team for many years, spent time with them at countless events including the Olympia weekend, and had them as guests on my podcast numerous times. I've attended several RP seminars, beta tested and later completed the RP Nutrition Certification, and read several of their books. So I love RP's work and media. So I'm proud and honoured to highlight RP and the RP Hypertrophy app as a sponsor.In this episode Nick shares his thoughts on:-Planning for success in your fitness and nutrition habits.-Creating room to be flexible instead of rigid in your habits. -The best options for creating a home gym especially if you don't have a lot of space.-Some wisdom on keeping your fitness and nutrition in check when travelling.-Details on RP's new protein shot - Genius Shot.-And much more.02:05 The Importance of Prioritizing Fitness08:53 Creating a Structured Fitness Plan13:45 Buying Back Your Time23:56 Setting Up a Home Gym29:23 Evaluating Gym Equipment30:58 Traveling and Maintaining Fitness32:39 Nutrition Tips for Travelers33:45 Introducing Genius Shot39:55 Balancing Fitness and Flexibility45:40 Avoiding Over-Optimization45:56 The Importance of Consistency48:42 Adapting to Different Training Environments52:33 Leveraging Technology for Fitness53:50 Final Thoughts and ResourcesI'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 COATESRP

00:16 Guest Introduction: James Cappola01:10 The Problem with Shaming in Fitness01:57 The Fear of Ozempic in the Fitness Industry03:20 Addressing Vulnerability and Limiting Beliefs05:23 Breaking the Cycle of Failure10:55 Personal Journey and Overcoming Challenges13:30 The Role of Empathy in Coaching16:20 Social Media and Misconceptions in Fitness21:26 The Dangers of Fitness Fads21:57 The Outrage Culture and Social Media Clout22:32 Dealing with Online Criticism and Call-Outs23:22 The Seed Oil Controversy and Misinformation26:11 The Raw Milk Debate and Nutritional Myths29:43 Misguided Fitness Advice and Gym Etiquette30:56 The Importance of Strength Training and Enjoyment36:03 Navigating Social Media and Building a Positive Community39:42 Concluding Thoughts and Social Media HandlesI'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 COATESRP

Ben Mudge is a friend and a treasure. Ben shares his story of growing up with cystic fibrosis, his fears around the potential progression of the disease, and how devoting his life to his fitness and health has helped improve his quality of life. Ben shares:-How cystic fibrosis works-The catalysts for his changed outlook and effort-Why he feels “Imperfect actions beats perfect words every time”-Why he focuses on love of the process-Why peace and space are important-Details about his love of Warhammer and other things “nerd culture”-How to prioritize time for fitness and leisure passions-And much more.00:16 Meet Ben: Fitness Without Limits01:32 Living with Cystic Fibrosis06:32 The Turning Point: Hospitalization and Recovery15:09 Prioritizing Health and Lifestyle Changes28:30 Mental Health and Fitness31:36 Shooting the Book in a Day31:47 The Importance of a Friendly Image32:17 Deliberate Social Media Choices35:56 Balancing Fitness and Gaming42:29 The Joy of Warhammer44:24 Embracing Your True Self51:25 The Challenge of Modern Convenience54:31 Conclusion and Final ThoughtsI'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 COATESRP

Former Olympia champion Nathalia Melo tells her story of leaving Brazil with little money to her name, working and living in tough conditions, while working toward her dreams. Nathalia is pure ferocity with minimal filter and a lot of wisdom to challenge the narratives that are keeping you stuck in place. Nathalia is today's guest and shares her thoughts on:-Overcoming self limiting beliefs and victim mindset-Why the best time to start is when your life is already busy-Why people struggle to change their stories and narratives-How she points to examples of people being successful when they claim they're “lazy”-Why the fitness and lifestyle skills you learn in your 20's may not be the skills you need in your 40's and onward-How women suffer when they don't prioritize their own health and confidence-And much more00:15 Guest Introduction: Natalia Melo00:36 Overcoming Self-Limiting Beliefs01:47 Nathalia's Journey: From Brazil to Olympia04:29 Mindset Shift: Embracing Challenges05:56 Victim Mindset vs. Taking Responsibility17:50 The Impact of Physical Health on Life22:10 Challenging Self-Perceptions25:38 Challenging Self-Perceptions of Laziness26:31 Adapting Fitness Plans to Life Stages27:02 The Myth of Waiting for the Perfect Time35:58 The Reality of Social Media Filters39:28 Navigating Aging and Cosmetic Procedures45:21 Conclusion and ResourcesI'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.com

00:15 Meet Alex Sterner: Strength and Conditioning Expert01:03 The Importance of Spinal Movement04:07 Real-Life Examples of Spinal Flexion07:38 Overcoming Fear and Misconceptions10:55 Training Methods for Spinal Mobility24:27 Reframing Wear and Tear27:44 Optimism in Aging and Adaptation29:23 Power and Explosiveness in Training32:25 The Importance of Impact and Eccentric Force34:46 Risk vs Reward in Training41:00 Functional Strength and Transfer to Sport48:06 Four Key Qualities for Athletic Improvement51:44 Conclusion and Final ThoughtsI'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.com

Robert Linkul is the industry leading authority on training older adults.In this episode Robert shares:-What sarcopenia is and why everyone should be proactive about it-How we can reduce the risk of falling-How we can reduce the risk of a serious fracture injury if we do fall-How to improve muscle, motor skills, and bone density as we age through training-Why power and explosive training matters for older adults(and everyone) and how to approach it in a safe and effective way-The importance of having the strength and skill to get down to and up from the floor-And much more00:59 Understanding Sarcopenia02:42 The Importance of Muscle Mass04:51 Challenges in Aging Populations16:30 Cognitive and Social Aspects of Aging21:10 Training Older Adults25:08 Building Relationships with Clients27:49 Introduction to Power Training28:39 Foundations of Strength for Older Adults29:18 Tempo Manipulation for Power30:11 Importance of Type II Muscle Fibres30:57 Exercise Benefits and Longevity31:44 Dynamic Movements and Injury Prevention34:12 Release Lifts and Medicine Ball Exercises37:08 Sled Training for Strength and Stability42:35 Cross-Education and Injury Rehabilitation44:30 Training for Ground Movements49:38 Personal Anecdotes and Final ThoughtsFollow Robert on Instagram: https://www.instagram.com/robertlinkul?igsh=eHVuaWdpcWlqenhtI'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.com

Josh Hillis is the zen master of eating skills and returns to the podcast to share thoughts and wisdom on:-Why it's risky to blindly trust our hunger signals-Why pausing for 10 minutes before acting on hunger is the most powerful tool you have-Learning to distinguish between physical and psychological hunger-Understanding emotional eating-Why Josh teaches “values based eating”-Getting a handle on stress eating-How food can mask discomfort-And much moreFollow Josh Hillis on instagram at: https://www.instagram.com/joshuahillis?igsh=MWxsdXA5YzVtam5sYw==00:57 Challenges of Relying on Hunger Signals03:16 Differentiating Hunger from Emotional Eating06:01 Using Breaks and Distractions to Manage Hunger09:53 Values-Based Eating and Emotional Control17:13 Creating an Aspirational Identity24:22 Understanding the Lizard Brain24:38 The Impact of Stress on Decision Making25:08 Strategies for Slowing Down and Reflecting26:29 The Connection Between Emotions and Eating29:51 Cultural and Personal Influences on Eating Habits39:46 The Role of Values in Nutrition43:35 Conclusion and Final ThoughtsI'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.com

00:51 Diving into Injury Rehabilitation01:04 The Reality of Bulletproofing and Injury Reduction02:51 Load Management in Sports04:08 The Importance of Progressive Training07:43 Understanding Injury Rates in Different Sports13:08 Mitigating Injury Risks22:08 The Role of Imaging in Injury Diagnosis28:02 Rehabilitation Insights and Passive Modalities28:21 Personal Injury Rehab Journey28:33 Hamstring Injury Assessment and Strategy29:32 Exercise Selection and Progression32:23 Nordic Hamstring Curls Debate38:02 Back Pain Myths and Posture40:02 Load Management and Deadlifting44:00 Training Adaptations and Injury Management49:33 Upcoming Projects and Resources52:10 Conclusion and Listener EngagementI'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.com

00:39 Balancing Fueling and Staying Lean02:44 Pseudoscience in Nutrition05:49 Risks of Suboptimal Fueling08:09 Disordered Eating in Sports12:35 Gender Differences in Performance Pressure14:56 Strategies for Body Composition Changes23:51 Fueling for Elite vs. Recreational Athletes28:41 The Irony of Ultra-Processed Foods29:05 Post-Career Nutrition Challenges for Athletes31:32 The Keto, Low-Carb, and Intermittent Fasting Debate34:21 Intra-Workout Nutrition: What You Need to Know36:45 The Science of Carbohydrate Absorption39:47 Nutritional Timing and Protein Strategies43:29 Alcohol and Athletic Performance46:25 Supplementation Guidelines for Athletes48:56 Nutrition During Injury Recovery52:50 Conclusion and Final ThoughtsI'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.com

Mark Fisher is a dear friend and one of the kindest humans anyone could have the great fortune of knowing. Mark joins me to discuss:-What is “unconditional positive regard” and how choosing this outlook reduces your stress and leaves you happier-How Mark sees life as a series of seasons you evolve through-A lot of positive, basic, actionable mindsets and tactics to set yourself up for success in your fitness journey.-Plus much more. Follow Mark on Instagram at: https://www.instagram.com/markfisherhumanbeing?igsh=MTBkd3JjdnU1bzVjcQ==00:47 Unconditional Positive Regard04:37 Mindset and Emotional Reactions09:27 Stress and Self-Care14:57 Health Optimization and Social Balance23:26 Shoutout to Joel Jamison's Morpheus23:35 The Impact of Stress and Sleep on Fitness23:59 Personal Experience with Gen Four Oura Ring25:09 Balancing Data and Intuition in Fitness26:33 The Importance of Unconditional Positive Regard30:38 Self-Criticism and Social Media33:08 Fundamental Attribution Error42:03 Entrepreneurship as Personal Development42:34 Upcoming Events and Final ThoughtsI'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.com

Adam Meakins is a physical therapist on a mission to upgrade the rehab industry by separating overhyped and sometimes outright dangerous practices from the things that work to help people return to their lives and favourite activities. In this episode, Adam:Picks apart a lot of the “silly bullshit” physical therapists practice.Explains why there isn't as much of a relationships between form and injury risk as we've traditionally believed.Explains the limitations, myths, and appropriate use of various passive treatments like cupping, dry needling, and shockwave.Addresses the problems with chiropractic adjustments.Talks about “bullshit diagnosis” like anterior pelvic tilt and trigger points.Explains what's likely going on with back pain and how to manage it.What actually works to help people feel better. And much more00:43 Debunking Passive Physio Methods01:42 The Problem with Over-Treatment03:19 Active vs. Passive Interventions05:02 Patient Expectations and Challenges07:32 Understanding Regression to the Mean10:02 The Myth of Chiropractic Adjustments11:24 The Reality of Cupping and Scraping22:22 Acupuncture and Dry Needling Explained26:20 Debunking Muscular Imbalances29:39 Debunking the Myth of Leg Length Differences31:51 The Body's Adaptability to Changes33:22 Personal Experiences with Pain and Movement34:31 Exploring Movement Variations36:53 Form and Injury Risk in Training41:34 Injury Rates in Different Sports48:46 The Importance of Recovery and Mindset51:02 Final Thoughts and ResourcesI'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.com

Brianna Battles is the industry leading authority on postpartum athleticism. Brianna guests to share:-Why “athleticism doesn't end when motherhood begins”-Why going through pregnancy doesn't automatically qualify fitness influencers to become coaches or educators on postpartum training-Breaking rigid identities around training and allowing for an evolution of how training works across different seasons of life-The importance of maintaining bone mineral density-Thoughts on fuelling for performance -Thoughts on navigating the confusing messaging aimed at women-Plus so much more00:36 Athleticism and Motherhood02:47 Outdated Research and Pelvic Health04:25 Miscarriage and Exercise Myths06:53 Training Strategies for Pregnant Athletes09:25 Mental and Emotional Challenges12:48 Coaching Female Athletes21:55 Navigating Fitness Industry Confusion32:16 Embracing Athleticism at Any Age32:58 Overcoming Fear of High Impact Activities33:23 Pelvic Health and High Impact Training35:52 The Importance of Bone Health39:06 Rucking and Bone Density44:44 Encouraging Fitness in Older Adults51:33 Navigating Female Athlete Health55:04 Body Image and Performance Pressure57:53 Seasonal Training and Body Fluctuations01:01:39 Resources and Final ThoughtsI'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.com

Lucas Hardie aka RangeofStrength has fascinating media and training resources. Lucas shares his knowledge and experience with an unconventional approach to resistance training that merges strength and flexibility. In this episode Lucas talks about:-Why we should expand our training and our body to exercises and positions outside the traditional array of common gym exercises.-The relationship between strength and flexibility, how they're not in direct opposition. -Misconceptions about flexibility.-Differentiating flexibility from hyper-mobility. -Why some variability in form from rep to rep is actually a good thing.-And much more00:58 Unconventional Strength and Flexibility Training02:43 Defining Unconventional Movements03:19 Progressive Overload in Mobility Training06:04 Jordan Syatt's Flexibility Journey09:13 Flexibility Training for Everyone17:14 Misconceptions About Flexibility22:46 Stretching and Injury Risk25:24 Hypermobility and Strength Training28:39 Practical Unconventional Exercises39:48 Rehabilitation and Strength Training44:30 Workshops and Resources45:52 Conclusion and Upcoming EpisodesI'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.com

01:18 Joe's Training Evolution for Longevity04:41 Key Training Principles for Longevity07:33 Modified Workout Structure15:23 Training with Triple H: A Case Study28:03 Balancing Fitness Goals with Family Life29:42 The Dark Side of Staying Lean Year-Round30:54 Frustrations with the Fitness Industry37:16 The Importance of Tracking Nutrition46:54 Realistic Expectations and Media Influence49:22 Resources and Final ThoughtsI'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.com

Dean Shares:- Upcoming book 'Rock Solid Resilience.' available here: https://a.co/d/fKef8Wm- This episode covered topics such as injury management- Importance of consistency in training despite injuries- Practical strategies for reducing injury risk- Psychological aspects of training- Effectiveness of foam rolling- Insight into how different stress loads affect training outcomes00:00 Introduction and Welcome00:16 Dean Somerset's Background and Influence01:32 Training Through Injuries03:14 Cross Education and Injury Recovery05:33 Mental Health and Training07:48 Rehabilitation and Strength Training10:40 Understanding Pain and Nocebo Effect16:45 Foam Rolling and Practical Strategies20:14 Managing Allostatic Load24:40 Effective Deadlift Techniques25:45 Addressing Deadlift Myths27:52 Alternative Exercises to Deadlifts30:00 Overcoming Training Excuses33:00 Introducing 'Rock Solid Resilience'35:30 Balancing Intensity and Recovery37:24 Adapting Training Programs42:15 Dean Somerset's Resources and Future PlansI'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.com

00:45 Susan's Journey in the Fitness Industry01:54 Hip Replacement and Rehabilitation03:36 Pre-Surgery Preparation09:02 Post-Surgery Recovery15:51 The Importance of Strength and Mobility18:41 Reducing Fall Risks and Enhancing Balance21:20 The Necessity of Heavyweights22:21 Balancing High Impact and Bone Health23:11 Strength Training for Older Adults24:40 The Shift Towards Lifting in Later Life27:19 Encouraging Fitness Across Generations31:51 Nutritional Adjustments with Age39:29 Prioritizing Protein Intake45:21 Resources and Final ThoughtsI'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.com

Mike Doehla, the founder of wildly successful nutrition coaching company Stronger U, joins to talk about:Follow Mike on IG: https://www.instagram.com/mikedoehla?igsh=MTZnaTZpZ2JiZ2FpYg==-What's wrong with branded/named diets-Disrupting On/Off mode thinking and getting people back on track faster-Why community support matters and how to combat sabotage-How to successfully manage planning and meal preparation-And a whole lot more everyday nutrition philosophy and tactics00:37 The Problem with Branded Diets04:06 Challenges in the Fitness Industry08:17 The Importance of Tracking and Accountability14:57 The Role of Coaches and Real-Time Support22:45 Influence of Social Circles on Fitness Goals26:10 Navigating Support in Relationships28:05 Recognizing and Combating Sabotage30:06 Challenges of Modern Food Environment34:42 Mindfulness and Intuitive Eating36:54 Practical Tips for Meal Planning46:29 Final Thoughts and Social Media ShoutoutsI'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.com

00:16 Welcoming Dr. Mike Israetel 00:35 The Role of AI in Health and Fitness 01:36 AI in Coaching and Medicine 04:53 Human Element in Coaching 07:25 Future of AI and Robotics in Daily Life 16:02 Ethical Considerations and AI 20:15 Impact of AI on Fitness and Lifestyle 25:56 The Status Game: A Never-Ending Cycle 30:50 The Illusion of Superiority 31:46 Debating Hypertrophy: Volume vs. Intensity 32:26 Fitness Influencers: Credibility and Influence 36:31 The Appeal of Low Volume Training 40:08 The Importance of Vibes in Training 45:28 Wrapping Up: Final Thoughts and Resources 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: -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 episode Follow Andrew Coates: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠ Join My Email List: ⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com

In an effort to bring on great guests to go beyond the narrow realm of fitness and nutrition, Dr Joe Zundell (PhD in Cancer Biology) joins me to talk about: -How strength training reduces cancer risk -How maintaining muscle and bone helps survive cancer treatment -Why the cancer cure suppression conspiracy theory is silly logic -What lifestyle behaviours contribute the greatest risk of developing cancer -The relationship between cancer and obesity -Why there's no one dietary ideology that helps to defeat cancer -and much more 00:15 Meet Dr. Joe Zundell 01:12 Strength Training and Cancer Risk 03:19 Understanding Cachexia 07:42 Cancer Treatment and Quality of Life 09:28 Cancer Complexity and Misconceptions 19:51 Environmental and Lifestyle Factors 26:00 Diet, Obesity, and Cancer Risk 32:03 The Impact of Western Diet on Liver Cancer 33:39 Dietary Advice for Cancer Patients 35:57 Understanding Autophagy and Its Role in Cancer 39:30 The Balance of Immune Response in Cancer Treatment 41:17 Debunking Myths About Cancer and Diet 48:51 The Role of Natural Remedies in Cancer Treatment 51:14 Conclusion and Final Thoughts 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: -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 episode Follow Andrew Coates: Instagram: ⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠ Join My Email List: ⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com

Mobility expert Tom Morrison joins to share wisdom from years of managing his own injuries and coaching others.  Tom talks about: -How Tom avoided movement restrictions or pain despite probably having broken his neck -What the everyday person with a busy life can do with limited time to improve mobility? -How strength is the foundation of mobility -The difference between active and passive range of motion -Why being “degenerative” isn't necessarily something you should be worried about -Why medical scans of your joints doesn't tell the whole story -Why having physical injuries doesn't guarantee you'll experience pain -Effective warmups for lifting -Why spending time working down on the floor is important -and much more 01:21 The Relationship Between Mobility and Injury Risk 02:52 Improving Mobility: Techniques and Tips 05:24 Strength and Mobility: Finding the Balance 12:21 Using Weights to Enhance Mobility 17:39 Personal Experiences with Injuries and Recovery 20:42 Understanding Abduction and Adduction 21:48 The Reality of Degeneration and Scans 25:14 Understanding Tissue Degeneration 26:53 Adapting Training with Age 28:07 Importance of Muscle Strength and Motor Control 32:54 Making Fitness Accessible for Busy Lives 34:57 Effective Warm-Up Strategies 39:25 Overcoming Mental Barriers in Mobility 42:35 Daily Movement and Lifestyle Tips 45:24 The Importance of Floor Movements 48:17 Conclusion and Final Thoughts 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: -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 episode Follow Andrew Coates: Instagram: ⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠ Join My Email List: ⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com

Jordan Syatt joins me to discuss: -How his fitness routine has changed since becoming a parent -How he prioritizes and finds time for fitness -How his fitness goals have evolved over time -Why Jordan has been working on doing Jean Claude Van Damme splits -Jordan's mobility routine -What are “Movement Snacks” -Choosing workout timing -If Jordan misses the grind of his career before his family life And much more 00:15 A Warm Welcome to Jordan Syatt 00:38 Balancing Fitness and Fatherhood 00:52 Flexible Fitness Routine 02:34 Maintaining Fitness Goals 03:46 Late Night Workouts and Family Life 05:25 Fitness Philosophy and Social Media 22:35 The Importance of Walking and Small Movements 33:41 Consistency is Key: Finding Your Optimal Workout Time 34:47 Fasted Training: Pros and Cons 35:28 Training on a Full Stomach: Lessons Learned 38:22 Family Fitness: Setting an Example 40:05 The Science of Mobility and Flexibility 51:46 Balancing Family Life and Career 55:00 The Impact of Social Media Fame 01:01:18 Final Thoughts and Reflections 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: -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 episode Follow Andrew Coates: Instagram: ⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠ Join My Email List: ⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com

00:52 Debunking the Carbs and Diabetes Myth 02:49 Understanding Insulin Resistance 06:01 The Role of Resistance Training 09:26 Obesity and Health Risks 14:25 High Fructose Corn Syrup vs. Other Sugars 22:27 The Truth About Fruit and Fructose 26:46 Fruit Juice vs. Whole Fruit: Blood Sugar Impact 27:33 Personal Preferences: Fruit Juice vs. Soda 28:27 Glucose Monitors: Are They Worth It? 30:45 Understanding Inflammation: Acute vs. Chronic 34:26 Omega 3 vs. Omega 6: What You Need to Know 43:51 Dietary Fat: Importance and Recommendations 49:52 Conclusion and Final Thoughts 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: -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 episode Follow Andrew Coates: Instagram: ⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠ Join My Email List: ⁠⁠⁠⁠⁠www.andrewcoatesfitness.com

00:15 Meet Dr. Crystal Guevara 00:53 Diving into Ozempic and GLP-1 Agonists 02:55 Addressing Concerns and Side Effects 05:57 Navigating Weight Loss and Maintenance 34:02 The Role of AI in Health and Nutrition 40:03 Exploring Ozempic's Broader Implications 48:51 Final Thoughts and Resources 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: -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 episode Follow Andrew Coates: Instagram: ⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠ Join My Email List: ⁠⁠⁠⁠⁠www.andrewcoatesfitness.com

00:00 Welcome and Introduction 00:15 Catching Up with Don Saladino 01:12 Celebrity Training Insights 01:43 Balancing Family and Career 02:35 Training Philosophy and Approach 03:33 Challenges of Training Actors 07:37 Misconceptions About Celebrity Life 15:05 Grit and Determination 28:15 The Importance of Accountability in Parenting 29:38 Balancing Fitness and Family Life 31:38 The Discipline of Consistent Training 33:18 Reflections on Brian Johnson's Lifestyle 36:25 Helping Clients Overcome Self-Defeating Beliefs 39:30 The Minimalistic Approach to Fitness Coaching 47:42 Upcoming Projects and Collaborations 49:54 Final Thoughts and Farewell 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: -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 episode Follow Andrew Coates: Instagram: ⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠ Join My Email List: ⁠⁠⁠⁠www.andrewcoatesfitness.com

Jonathan Goodman joins to talk about his brand new book The Obvious Choice, out now. We talk about: -Why Jonathan chose to write this book? -Why this book is a pivot into a more mainstream audience? -The 4 stages of content creation -How stories and narratives affect your decisions And more Follow Jonathan on IG: https://www.instagram.com/itscoachgoodman?igsh=MTI0ejliOGRuOWN4OA== This episode talks about business, career, and life lessons that can help anyone, more than just the fitness professional. Going forward my mission is to get these episodes and my guests into as many new hands as possible. Help me help the people in your world by taking this episode and gifting it to someone you know will love the topics we discuss. Thank you.  00:00 Introduction to the Podcast 00:16 Welcoming Jonathan Goodman 00:41 The Obvious Choice: Book Insights 01:51 The Role of Social Media in Business 03:35 Human Behavior and Decision Making 12:10 The Four Stages of Content Creation 21:58 Embarrassingly Bad Decisions 22:33 The Emotional Nature of Decision Making 22:47 New Year's Resolutions and Fixed Identity 24:55 Leapfrog Skills in the Fitness Industry 25:42 The Importance of Complementary Skills 28:53 Building Social Media Presence 32:56 Becoming an Industry Leader 38:30 The Journey to Thought Leadership 41:26 The Obvious Choice: Book Promotion 42:53 Final Thoughts and Podcast Growth Follow Andrew Coates: Instagram: @andrewcoatesfitness Join My Email List: www.andrewcoatesfitness.com

00:00 Introduction and Welcome 00:15 Guest Introduction: Dr. Brandon Parker 01:09 Movement Optimism and Strength Training Safety 02:33 Rounding Your Back: The Nuances 06:34 The Importance of Resistance Training 09:36 Exercise Form and Injury Risk 16:44 Load Management and Recovery 23:29 Stability in Training: Machines vs. Free Weights 26:19 Training Modifications and Warm-Up Techniques 27:07 Exploring Exercise Variations 28:01 Addressing Lower Back Pain 30:06 Fear of Pain and Injury in Fitness Content 32:09 The Power of Belief in Healing 36:57 The Importance of Health for Longevity 46:08 Motivation and Personal Needs 51:49 Conclusion and Final Thoughts 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: -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 episode Follow Andrew Coates: Instagram: ⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠ Join My Email List: ⁠⁠⁠⁠www.andrewcoatesfitness.com

Dr. Allan Bacon is in the house to give a masterclass in supplements, including: -The supplements that have a lot of evidence to support -Why everyone should take creatine especially older women. -Can you combine caffeine and creatine? -Details on beta-alanine, pump supplements, vitamin D, fish oils, magnesium and more. -Is there any benefit to using BCAA's/EAA's? -What are anti-nutrients and why do shady fitness influencers fear monger about them? -And much more. Enjoy this separation of hype from where the evidence currently points.  Follow Allan on IG: https://www.instagram.com/drallanbacon?igsh=MTZpNXRqNXkyZXhjaQ== Thank you for listening.  00:00 Welcome and Introduction 00:16 Guest Introduction: Dr. Alan Bacon 01:28 Diving into Supplements 02:10 The Benefits of Creatine 07:04 Creatine for All Ages 08:03 Creatine and Bone Health 09:27 Creatine and Training Performance 16:28 Supplement Recommendations and Personal Experiences 19:48 Other Effective Supplements 25:43 Prioritizing Your Supplement Spend 27:37 Canned Tuna vs. Salmon: A Practical Approach 28:09 The Importance of Omega 3 and Supplementation 28:39 Vitamin D and Magnesium: Essential Supplements 29:13 Magnesium Supplementation: Dos and Don'ts 30:30 Multivitamins vs. Individual Supplements 35:29 The Debate on Supplemental Aminos 42:58 Baking Soda as a Pre-Workout Supplement? 44:42 Anti-Nutrients: Myths and Facts 51:55 Conclusion and Final Thoughts 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: -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 episode Follow Andrew Coates: Instagram: ⁠⁠⁠@andrewcoatesfitness⁠⁠⁠ Join My Email List: ⁠⁠⁠www.andrewcoatesfitness.com

Luka Hocevar returns with his usual big energy to share wisdom on: -The importance of training and maintaining speed, power, and explosiveness as we get older. -Building resilience against fall injuries. -How to structure training programs for athletic qualities . -How strength training reduces risk and slows the progression of neurodegenerative disease like Parkinson's. -The importance of developing movement and muscle reserves as we age. -And much more. Enjoy this deep dive into where Luka's life's work intersects close to home with the health issues of loved ones.  Follow Luka on IG: https://www.instagram.com/lukahocevar?igsh=MTc2aHRkZGlwdnFpYQ== Thank you for listening.  00:00 Introduction and Welcome 00:16 Catching Up with Luka Hocevar 02:33 The Athlete for Life Philosophy 06:05 Training for Longevity and Quality of Life 12:06 Programming and Training Strategies 21:33 Advanced Warmup Techniques 22:06 The Importance of Intent in Training 22:21 Using Technology for Performance Tracking 23:43 Contrast Training Explained 24:33 Post Activation Potentiation (PAP) 24:58 Time Efficiency in Training 26:15 Maintaining Skills Under Fatigue 27:00 Personal Challenges and Lifestyle Impact 28:41 Strength Training and Parkinson's 31:20 Building Physical and Mental Reserves 37:41 Focus on What You Can Control 39:21 Empowering Clients Through Training 41:09 Resources and Final Thoughts 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: -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 episode Thank you so much Follow Andrew Coates: Instagram: ⁠⁠@andrewcoatesfitness⁠⁠ Join My Email List: ⁠⁠www.andrewcoatesfitness.com

Brad Jensen, The Sober Bodybuilder joins me to share his story of a history of addiction and homelessness and how fitness was a linchpin in his recovery and sustained sobriety. Learn: -Can fitness addiction be taken too far? -Why the people you surround yourself with matter A LOT. -Why more people are drinking less or giving up alcohol completely. -Why identity is an important part of change and success. -First steps to get help or try to help someone in your world who's battling addiction. And More This episode is among the earliest in a significant shift in discussion topics and theme for this podcast going forward. I still believe there's a goldmine here for coaches, but this is now intended to be a valuable resource to the end users, the enthusiasts, and even the beginners who need our help navigating the often confusing and conflicting world of fitness and nutrition. If you find this valuable, please share it with a friend who needs it. Thank you. 00:00 Introduction and Podcast Mission 00:15 Welcoming Brad Jensen 02:09 Brad's Journey with Addiction and Fitness 04:28 The Role of Fitness in Recovery 08:05 Balancing Fitness and Life 13:27 Social Dynamics and Healthy Living 18:37 Changing Attitudes Towards Alcohol 23:11 Choosing Not to Drink 24:10 Recognizing Problematic Drinking 25:05 Addiction and Food 26:24 Life Changes and Priorities 28:43 The Role of Environment 33:45 Identity and Sobriety 40:32 Helping Others with Addiction 42:04 Spirituality and Sobriety 46:20 Final Thoughts and Resources Follow Andrew Coates: Instagram: ⁠@andrewcoatesfitness⁠ Join My Email List: ⁠www.andrewcoatesfitness.com --- Support this podcast: https://podcasters.spotify.com/pod/show/liftfreediethard/support

Rachel Henley has cracked the code on creating evidence based and practical training content and scaling a massive audience.  We talk about: -Dealing with unwelcome comments from loved ones, shame triggers, and having tough conversations around this -The “silly shit” Rachel used to do before finding evidence based fitness and nutrition -Dealing with comments and beliefs about “ideal bodies” -Our mission to focus on getting more everyday people into the gym and access to fitness instead of arguing over technical training minutiae -How to tell who's a real coach and who's an entertainer masquerading as a coach.  And much more Please follow Rachel on IG: https://www.instagram.com/henleyfitness?igsh=Njl6djZ6dzJ4dzM2 This episode is among the earliest in a significant shift in discussion topics and theme for this podcast going forward. I still believe there's a goldmine here for coaches, but this is now intended to be a valuable resource to the end users, the enthusiasts, and even the beginners who need our help navigating the often confusing and conflicting world of fitness and nutrition. If you find this valuable, please share it with a friend who needs it. Thank you. 00:00 Introduction and Welcome 01:33 Rachel Henley's Viral Moment 02:50 Navigating Family Criticism 04:05 Empathy and Setting Boundaries 07:14 Shame Triggers and Family Dynamics 09:52 Silly Fitness Mistakes 12:16 The Shortcut to Shred Experience 17:12 Body Image and Public Perception 20:21 Authenticity in Social Media 22:35 Authenticity in Social Media 23:22 Building Trust with the Audience 24:24 Encouraging Gym Confidence 25:53 Critique of Social Media Trends 26:47 Navigating Fitness Misinformation 29:11 Shameless Plug and Advice 34:10 The Problem with Viral Content 46:21 Final Thoughts and Farewell Follow Andrew Coates: Instagram: @andrewcoatesfitness Join My Email List: www.andrewcoatesfitness.com --- Support this podcast: https://podcasters.spotify.com/pod/show/liftfreediethard/support