Lift Free And Diet Hard with Andrew Coates

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  #504 Harley Pasternak - Diets and GLP-1 Use in Popular Culture 15.09.2026 1ч 2мин

  What happens when evidence-based nutrition collides with celebrity culture, fad diets, GLP-1 medications, and increasingly extreme body-image trends?Harley Pasternak is an internationally renowned trainer, author, educator, and professor who has coached some of the most famous people in the world.He joins me to discuss what fitness and nutrition actually look like behind the scenes—and how very different that can be from the stories presented online.In this episode, we discuss:• How Harley navigates popular fad diets while staying evidence based• Why extreme diets can become normalized through social media• “A lot of today’s most popular diets look suspiciously like disordered eating”• Harley’s experience coaching high-profile celebrities• What celebrity fitness actually looks like behind the scenes• Whether GLP-1 medications are as common in Hollywood as people think• GLP-1s, weight loss, and changing body-image expectations• Why cherry-picked photos of extremely thin celebrities can distort reality• Media narratives around celebrity weight loss• Harley’s thoughts on the 10,000-steps guideline• Why daily walking and movement still matter• What makes a great home gym• What makes a great hotel gym• Gym layout, equipment selection, and user experience• Coaching people with extremely busy schedules• Why sustainable habits still beat most fitness trends• And much moreFollow Harley Pasternak on Instagram:@harleypasternakSUPPORT THE SHOWIf this episode helped you think differently about celebrity fitness, fad diets, GLP-1s, or daily movement:• Subscribe and check out more episodes• Share the episode on social media and tag @andrewcoatesfitness• Send it to someone trying to make sense of the latest diet or weight-loss trendFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESANDREW COATES’ 13-WEEK ONLINE GROUP STRENGTH PROGRAMSJoin my Men’s or Women’s 13-Week Online Group Strength Programs today.Choose between:• A Gym Upper/Lower Program• A Home Upper/Lower Program• A Full-Body ProgramGet full access to me with prompt responses throughout the program.Use code SEPTEMBER10 to save 10%.Join here:www.foreverstrength.ca/join-now/Have questions?Message me on Instagram:https://www.instagram.com/andrewcoatesfitness/?hl=enI would love to coach you.RP STRENGTH APPUse code COATESRP:https://www.rpstrength.com/coatesJUST BITE ME MEALSUse code ANDREWCOATESFITNESS for 10% off:https://justbitememeals.comMACROSFIRST — FREE PREMIUM TRIAL• Download MacrosFirst• Begin setting up your account• When asked, “How did you hear about us?” enter: ANDREWKNKG BAGS — 15% OFFhttps://www.knkg.com/Andrew59676VERSA GRIPPShttps://www.versagripps.com/andrewcoatesTRAINHEROIC — FREE 90-DAY TRIAL• Visit: https://www.trainheroic.com/liftfree• Reply to the email you receive or email [email protected]• Let them know Andrew sent youL1 BIOMECHANICS AND ASSESSMENT COURSEUse code COATES:https://pro.activelifeprofessional.com/assessmentworkshopevents
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  #503 Kevin Carr - How to Train for Independent Aging 10.09.2026 1ч 7мин

  Kevin Carr is co-owner of several businesses and brands, including Mike Boyle Strength and Conditioning and Certified Functional Strength Coach, and author of the new book Prescribing Movement as Medicine.Kevin returns to share lessons from years of coaching athletes and everyday people, including how to train for performance today while preserving strength, capability, and independence for decades to come.We discuss:• How Kevin programs for elite athletes and general-population clients• Why those programs may look more similar than expected• Training for strength, muscle, stamina, bone health, power, and explosiveness• Why older adults still benefit from speed and power training• Modifying programs around available space and equipment• Active warm-ups and pain-free training• Why women are often stronger and more capable than they realize• Kevin’s growing focus on longevity and healthy aging• The “threshold of independence” and why staying above it matters• How strength, power, and capacity decline when we stop training them• Delaying the point where everyday tasks become physically demanding• The gap between social-media fitness advice and what real people need• Why the first 30 days of someone’s fitness experience matter• Information overload, community, and simply getting people into the gym• The gym as a “third space” outside work and home• Managing parents and expectations in youth sports• Strength and conditioning for keeping athletes healthy and “unbroken”• Practical principles for reducing injury risk• Parenthood and thinking differently about long-term health• Why in-person coaching still matters• The limitations of online coaching• Semi-private and small-group training• Real-world injury case studies• Reverse-aging milestones and physical progress later in life• And much moreFollow Kevin:@coachkevincarrCHAPTERS01:16 Why Fitness Fails People02:59 Information Overload05:05 Just Get Them in the Door08:00 Fitness Messaging for Everyone10:38 Why the First 30 Days Matter12:54 Teaching Clients Self-Advocacy16:06 Community as a Feature18:22 Post-COVID Gym Trends21:03 The Gym as a Third Space25:02 Managing Parents in Youth Sports30:28 Strength and Conditioning for Athletes31:55 Longevity and Long-Term Coaching37:18 Recovery Plans for Professional Athletes38:22 Does Exercise Form Really Matter?40:07 Keeping Athletes Unbroken41:06 Pain-Free Training Basics42:05 Reducing Injury Risk43:27 Fighting the Aging Slide45:14 Independence and Disability Threshold49:46 Parenthood and Long-Term Health51:47 Why In-Person Coaching Still Matters52:37 The Reality of Online Coaching56:20 Real-World Injury Case Study58:30 Reverse-Aging Milestones01:01:10 Dunking, Risk, and Reward01:04:07 Final Thoughts, Books, and SeminarSUPPORT THE SHOWIf this episode helped you think differently about aging, strength, power, or independence:• Subscribe and check out more episodes• Share it and tag @andrewcoatesfitness• Send it to someone who wants to stay strong for decadesFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP STRENGTH APPCode: COATESRPhttps://www.rpstrength.com/coatesJUST BITE ME MEALSCode ANDREWCOATESFITNESS for 10% offhttps://justbitememeals.comMACROSFIRST — FREE PREMIUM TRIALDownload MacrosFirst and enter ANDREW when asked how you heard about them.KNKG BAGS — 15% OFFhttps://www.knkg.com/Andrew59676VERSA GRIPPShttps://www.versagripps.com/andrewcoatesTRAINHEROIC — FREE 90-DAY TRIALhttps://www.trainheroic.com/liftfreeReply to the email you receive or email [email protected] and let them know Andrew sent you.L1 BIOMECHANICS AND ASSESSMENT COURSECode: COATEShttps://pro.activelifeprofessional.com/assessmentworkshopevents
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  #502 Luke Tulloch - How to Maximize Your Training When Time Constrained 08.09.2026 59мин

  Luke Tulloch is one of my favourite communicators of evidence-based hypertrophy training.Luke returns to talk about how becoming a parent forced him to rethink his training, remove low-value habits, and focus on what actually produces results.We discuss:• How parenthood changed Luke’s training for the better• Why constraints can improve your program• Cutting non-essential training and tracking• How many sets it really takes to build muscle• Low-volume training myths• Diminishing returns from adding more volume• Condensing workouts without sacrificing results• Specialization phases and supersets• Training effectively with a strict time limit• Practical exercise selection• Why machines can be ideal when setup time matters• Reducing the mental load of training• Whether there is actually a “best” training split• What should determine your training split• Flexible programming around real life• How beliefs about genetic potential may influence outcomes• Fearmongering around fatigue• How to minimize the negative effects of alcohol• Zero-percent beer and preserving the social ritual• And much moreFollow Luke on Instagram:@_luketullochCHAPTERS00:54 Parenthood and Training Constraints03:50 Luke’s Early Training Lessons06:11 Low-Volume Training Myths09:54 Cutting Low-ROI Tracking and Habits14:26 How Many Sets Build Muscle?17:13 Diminishing Returns Explained20:34 How to Condense Your Workouts22:55 Specialization Phases and Supersets30:03 Training With a Hard Time Limit30:59 Practical Exercise Selection31:15 Why Machines Save Time31:59 Treating the Gym Like an Equipment Playground33:24 Reducing the Mental Load of Training34:03 Why Training Splits Don’t Matter That Much37:45 Practical Rules for Choosing a Split39:01 Drag-and-Drop Programming40:02 How Expectations Shape Performance43:13 Fearmongering Around Fatigue47:19 Alcohol Without Derailing Your Gains51:50 Zero-Percent Beer and Keeping the Ritual55:26 Fantasy Books and Luke’s Favourites58:48 Where to Find LukeSUPPORT THE SHOW• Subscribe and check out more episodes• Share the episode and tag @andrewcoatesfitness• Send it to someone who says they don’t have enough time to trainFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP STRENGTH APPUse code COATESRP:https://www.rpstrength.com/coatesJUST BITE ME MEALSUse code ANDREWCOATESFITNESS for 10% off:https://justbitememeals.comMACROSFIRST — FREE PREMIUM TRIALDownload MacrosFirst and enter ANDREW when asked how you heard about the app.KNKG BAGS — 15% OFFhttps://www.knkg.com/Andrew59676VERSA GRIPPShttps://www.versagripps.com/andrewcoatesTRAINHEROIC — FREE 90-DAY TRIALhttps://www.trainheroic.com/liftfreeReply to the email you receive or email [email protected] and tell them Andrew sent you.L1 BIOMECHANICS AND ASSESSMENT COURSEUse code COATES:https://pro.activelifeprofessional.com/assessmentworkshopevents
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  #501 Stan Efferding - Nutrition for Muscle Growth 03.09.2026 56мин

  Stan Efferding is an icon of bodybuilding, powerlifting, and elite evidence-based coaching.Stan returns with his unique ability to interpret cutting-edge research and combine it with decades of real-world experience coaching athletes at every level.We discuss:• Whether you actually need to be in a calorie surplus to build muscle• How large a calorie surplus should be if the goal is maximizing muscle while minimizing fat gain• Whether the traditional “dirty bulk” is finally dead• Why gaining weight faster does not necessarily mean gaining muscle faster• Which populations may still benefit from more traditional bulk-and-cut cycles• How bodybuilding and fitness influencers have distorted expectations around realistic rates of muscle growth• The impact of performance-enhancing drugs on what people believe is naturally achievable• What is really happening with so-called “hardgainers”• Why increases in NEAT can make gaining weight surprisingly difficult for some people• Practical strategies for eating more when gaining weight is the goal• Whether people starting at a higher body-fat percentage should get leaner before focusing on maximizing muscle growth• Insulin resistance, body composition, and recomposition• What matters more for muscle growth: nutrition or mechanical tension?• Why training provides the signal and nutrition supports the adaptation• Why simply consuming more protein cannot compensate for inadequate training• Mechanical tension and what actually drives hypertrophy• Effort and effective rep ranges• Training volume and time efficiency• Where diminishing returns begin with additional training volume• Minimum effective volume versus maximizing muscle growth• Why more exercise does not automatically produce more weight loss• Common mistakes people make when using exercise for fat loss• The role of cardio in weight management• Why cardio calories are more complicated than simply reading the number on a machine• How to reconcile step counts, structured cardio, and energy expenditure• Why exercise needs to be enjoyable enough to sustain• And much moreFollow Stan on Instagram:@stanefferdingCHAPTERS01:47 Do You Need a Calorie Surplus to Build Muscle?05:41 Training Matters More Than the Surplus09:24 PEDs and Unrealistic Muscle-Growth Expectations14:36 Hardgainers, Appetite, and NEAT18:02 Practical Strategies to Eat More29:55 Training Beats Simply Eating More Protein31:18 Mechanical Tension Explained32:48 Effort and Effective Rep Ranges33:22 Training Volume and Time Efficiency36:35 Diminishing Returns From More Training39:21 High-Volume Training Anecdotes42:20 Minimum Effective Training Volume44:34 Exercise and Weight-Loss Mistakes52:43 Make Exercise Enjoyable53:48 Reconciling Steps and Structured Cardio55:57 Final Thoughts and Where to Find StanSUPPORT THE SHOWIf this episode helped you better understand nutrition, muscle growth, training volume, or fat loss:• Subscribe and check out more episodes• Share the episode on social media and tag @andrewcoatesfitness• Send it to someone who still thinks building muscle requires eating everything in sightFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP STRENGTH APPUse code COATESRP:https://www.rpstrength.com/coatesJUST BITE ME MEALSUse code ANDREWCOATESFITNESS for 10% off:https://justbitememeals.comMACROSFIRST — FREE PREMIUM TRIAL• Download MacrosFirst• Begin setting up your account• When asked, “How did you hear about us?” enter: ANDREWKNKG BAGS — 15% OFFhttps://www.knkg.com/Andrew59676VERSA GRIPPShttps://www.versagripps.com/andrewcoatesTRAINHEROIC — FREE 90-DAY TRIAL• Visit: https://www.trainheroic.com/liftfree• Reply to the email you receive or email [email protected]• Let them know Andrew sent youL1 BIOMECHANICS AND ASSESSMENT COURSEUse code COATES:https://pro.activelifeprofessional.com/assessmentworkshopevents
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  #500 Dr. Layne Norton - You Will Not Outwork Me 01.09.2026 1ч 7мин

  I’m honoured to celebrate episode #500 with Dr. Layne Norton as my guest.Layne is an icon of the fitness industry: a prolific educator, author, champion, world-record-holding powerlifter, and a major influence throughout my own career.For this milestone, Layne joins me for a wide-ranging and personal conversation about work ethic, resilience, coaching, evidence, public battles, money, family, and the experiences that shaped who he is.We discuss:• What Layne means by “You will not outwork me”• Where his work ethic came from and navigating ADHD• PhD setbacks, major injuries, and rebuilding• Business fallout, legal conflict, and career battles• When relentless hustle stops being productive• How Layne’s public persona developed• Who he might be without years of battling industry grifters• Why hearing “I believe in you” matters• Great coaching beyond programming and nutrition• Mentorship and Layne’s coaching tree• Scrutinizing claims from people with impressive credentials• Why credentials should never replace evaluating evidence• Applying the same logic to claims you agree and disagree with• Higher protein intake and mortality claims• Saturated fat, seed oils, and nutrition narratives• Why “the human body is not an algorithm” is misleading• Calories in versus calories out and the financial-budget analogy• Being frugal with possessions while prioritizing meaningful experiences• Cars, homes, watches, heirlooms, and emotional value• Layne’s proudest powerlifting moments• And much moreI hope you enjoy this vulnerable peek behind the curtain of one of our industry’s most prominent authorities.Thank you for being part of the journey to 500 episodes.I’m far from done.Follow Layne on Instagram: @biolayneCHAPTERS01:22 Layne Norton’s Origins06:36 Work Ethic, ADHD, and Resilience08:11 Injuries and the Comeback09:36 PhD Setbacks and Building a System12:14 Business Fallout and Legal Battles19:33 When Hustle Starts to Hurt24:32 Layne’s Public Persona and Fitness Grifters27:19 The Pillars of Great Coaching33:24 Mentorship and the Coaching Tree34:14 Building a Coaching Legacy36:12 Credentials Versus Evidence38:19 Applying Logic Symmetrically40:04 Protein Intake and the Longevity Debate45:01 Saturated Fat, Seed Oils, and Nutrition Claims47:22 Calories In, Calories Out52:27 The Budget Analogy for Tracking Calories54:02 Frugal Cars and Dream Homes56:40 The Meaning Behind a Family Heirloom Watch59:39 Spend Money on Experiences01:02:46 Layne’s Greatest Powerlifting Moments01:04:08 Final Thoughts and Episode #500 Wrap-UpSave 20% on Dr. Layne Norton’s Biolayne and Certified Nutrition Coach certifications through Clean Health Institute, with extra savings when bundled:https://cleanhealth.edu.au/sp/liftfree-layne/SUPPORT THE SHOWIf you enjoyed Lift Free and Diet Hard or this episode helped you:• Subscribe and check out more episodes• Share the show and tag @andrewcoatesfitness• Send this episode to someone who would appreciate Layne’s story• Leave a rating or reviewThank you for helping this show reach 500 episodes.FOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP STRENGTH APPCode COATESRP:https://www.rpstrength.com/coatesJUST BITE ME MEALSCode ANDREWCOATESFITNESS for 10% off:https://justbitememeals.comMACROSFIRST — FREE PREMIUM TRIALDownload MacrosFirst and enter ANDREW when asked, “How did you hear about us?”KNKG BAGS — 15% OFFhttps://www.knkg.com/Andrew59676VERSA GRIPPShttps://www.versagripps.com/andrewcoatesTRAINHEROIC — FREE 90-DAY TRIALhttps://www.trainheroic.com/liftfreeReply to the email you receive, or email [[email protected]](mailto:[email protected]), and say Andrew sent you.L1 BIOMECHANICS AND ASSESSMENT COURSECode COATES:https://pro.activelifeprofessional.com/assessmentworkshopevents
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  #499 Dr. Sean Pastuch - Live More, Hurt Less 27.08.2026 1ч 8мин

  Dr. Sean Pastuch returns to share lessons from his career and his new book, Live More, Hurt Less.Sean joins me to discuss:• How he defines “Live More, Hurt Less”• What that philosophy looks like in real life• Why helping people feel heard can be such an important part of navigating pain and movement limitations• The three identities Sean believes are relevant to meaningful change• The “Be, Do, Have” framework• The difference between confidence and self-esteem• Why identity work does not need to become vague or “woo”• What Sean means when he says, “Discipline is not the cause; it’s the effect”• Why pain itself is not always the biggest problem• What Sean means by, “Pain is not the problem. The problem is the compromises pain forces you to make”• The difference between sacrifice and compromise• Why accepting a smaller life can become normalized• What Sean means by, “Compromise is the acceptance that living less is reasonable”• How social permission can make quitting feel acceptable• Sean’s own turning point with neck pain• The role of anchors and action in changing behaviour• How conflicting identities can interfere with progress• Why analytical people can sometimes think their way into inaction• Reconciling “It’s never about you and it’s always your responsibility”• Why commitment can matter more than endlessly trying• Why meaningful change is supposed to be difficult• Coaching people who actually fit your philosophy and process• Sean’s thoughts on influencers, virtue signalling, and online behaviour• Lessons from marriage, relationships, and communication• And much moreFollow Sean on Instagram:@drseanpastuchCHAPTERS00:51 Why Sean Wrote Live More, Hurt Less02:27 The Identity Model for Change03:36 The Be, Do, Have Framework06:11 Confidence Versus Self-Esteem10:11 Why Identity Work Isn’t “Woo”13:12 Discipline Is the Result16:43 Pain, Restriction, and Compromise21:18 Sacrifice Versus Compromise24:46 When Society Gives You Permission to Quit29:04 Sean’s Neck Pain Turning Point31:34 Anchors, Identity, and Taking Action36:03 Identity Conflict and Behaviour Change38:18 The Analytical Mindset Trap40:28 “It’s Not About You” and Personal Responsibility44:57 Love Languages, Marriage, and Communication49:53 Stop Trying and Start Committing56:40 Coaching the Right Clients58:51 Influencers and Virtue Signalling01:03:14 Final Thoughts, Resources, and GratitudeSUPPORT THE SHOWIf this episode helped you think differently about pain, identity, discipline, or personal responsibility:• Subscribe and check out more episodes• Share the episode on social media and tag @andrewcoatesfitness• Send it to someone who has slowly started giving up parts of their life because of painFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP STRENGTH APPUse code COATESRP:https://www.rpstrength.com/coatesJUST BITE ME MEALSUse code ANDREWCOATESFITNESS for 10% off:https://justbitememeals.comMACROSFIRST — FREE PREMIUM TRIAL• Download MacrosFirst• Begin setting up your account• When asked, “How did you hear about us?” enter: ANDREWKNKG BAGS — 15% OFFhttps://www.knkg.com/Andrew59676VERSA GRIPPShttps://www.versagripps.com/andrewcoatesTRAINHEROIC — FREE 90-DAY TRIAL• Visit: https://www.trainheroic.com/liftfree• Reply to the email you receive or email [email protected]• Let them know Andrew sent youL1 BIOMECHANICS AND ASSESSMENT COURSEUse code COATES:https://pro.activelifeprofessional.com/assessmentworkshopevents
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  #498 Emma Storey-Gordon - Fat Loss for Women, Insulin Resistance, and Training Rep Ranges 25.08.2026 1ч 6мин

  Emma Storey-Gordon is one of my favourite authorities and communicators when it comes to combining evidence-based fitness and nutrition with practical, real-world application.Emma returns to share her expertise and discuss her new book, The Fat Loss Coach for Women.We get into:• Whether fat loss is fundamentally different for women• Which differences are physiological and which are rooted more in psychology, lifestyle, and lived experience• The problems with the phrase “women are not just small men” when it is used to justify unsupported fitness claims• Why smaller body size can create very real challenges for women trying to lose fat• Portion sizes, restaurants, and an environment designed around larger energy intakes• Why menopause influencers often tell women they need to lift exclusively in heavy 3–5 rep ranges• How that overlaps with hypertrophy influencers claiming everyone should live in the 4–6 rep range• Why moderate and higher rep ranges remain incredibly useful• How fear around “stress” in women and “fatigue” in men often reflects the same exaggerated concern about training• Why confusing fitness messaging can lead people to do nothing at all• The terrible calorie advice frequently given to shorter women• What NEAT adaptation actually means during fat loss• Why magnitude matters when discussing research findings• What insulin resistance is• How to coach someone with insulin resistance• Whether insulin resistance meaningfully changes the fundamentals of fat loss• Protein and the insulin response• Why women do not need to avoid coffee on an empty stomach• Why running does not inherently make women gain fat• How doing more exercise may actually improve energy levels• The benefits and limitations of increasing cardio and resistance-training volume• Diminishing returns and why they do not make additional training useless• Aging, strength, falls, and maintaining independence• Emma’s new book, The Fat Loss Coach for Women• Supplement scams and misleading health marketing• And much moreFollow Emma on Instagram:@esgfitnessCHAPTERS00:49 Is Fat Loss Different for Women?04:49 Why Fitness Myths Feel True07:25 Smaller Bodies and Bigger Portion Sizes10:16 Restaurants, Portions, and Energy Intake12:37 Supersize Me and Food Culture15:39 What Training Looks Like in the Real World19:56 Confusing Messaging Leads to Inaction23:38 Terrible Calorie Advice for Short Women26:56 NEAT Adaptation and Misleading Headlines30:47 Why Magnitude Matters in Research34:37 Insulin Resistance Explained35:44 Coaching for Better Glucose Control36:42 Protein and the Insulin Response43:29 Does Running Make Women Gain Fat?45:38 Can More Workouts Give You More Energy?49:53 Aging, Independence, and Fall Risk54:56 Diminishing Returns and Consistency01:03:09 Emma’s Book and Supplement ScamsSUPPORT THE SHOWIf this episode helped you make more sense of women’s fat loss, insulin resistance, or strength training:• Subscribe and check out more episodes• Send it to someone who has been told they need a completely different set of fat-loss rules because they are a womanFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP STRENGTH APPUse code COATESRP:https://www.rpstrength.com/coatesJUST BITE ME MEALSUse code ANDREWCOATESFITNESS for 10% off:https://justbitememeals.comMACROSFIRST — FREE PREMIUM TRIAL• Download MacrosFirst• Begin setting up your account• When asked, “How did you hear about us?” enter: ANDREWKNKG BAGS — 15% OFFhttps://www.knkg.com/Andrew59676VERSA GRIPPShttps://www.versagripps.com/andrewcoatesTRAINHEROIC — FREE 90-DAY TRIAL• Visit: https://www.trainheroic.com/liftfree• Reply to the email you receive or email [email protected]• Let them know Andrew sent youL1 BIOMECHANICS AND ASSESSMENT COURSEUse code COATES:https://pro.activelifeprofessional.com/assessmentworkshopevents
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  #497 Dr. Darren Candow - Creatine and Your Brain, Performance, Bone Health, and Sleep 20.08.2026 51мин

  Dr. Darren Candow is one of the world’s leading researchers and authorities on creatine and joins me to separate what we know from what is still hype.Darren joins me to discuss:• How to sift through the evidence and hype surrounding creatine• What the research actually says about creatine and brain health• Whether creatine may have a role in concussion and head-trauma research• The current evidence around creatine and mental health• Whether creatine can help mitigate some effects of sleep deprivation• Creatine and bone health• How much creatine actually contributes to muscle growth and performance• Why strength and muscle matter for long-term independence• How creatine may influence training quality• Creatine timing and whether the anabolic window matters• Loading protocols and daily dosing• Whether creatine may have a role during injury rehabilitation• How to interpret frightening headlines about creatine and cancer• Whether creatine has any meaningful role in cancer research• Creatine safety data, including concerns about kidney health• Why elevated creatinine does not automatically mean kidney damage• Whether caffeine interferes with creatine• The best type of creatine to take• Why some specialty creatine products may simply cost more without providing additional benefit• Popular creatine myths• Microdosing and other exciting areas for future research• And much moreFollow Darren on Instagram:@dr.darrencandowCHAPTERS00:45 Creatine Basics and Muscle Saturation04:23 Creatine and Brain Health: Hype vs. Evidence08:51 Creatine and Sleep Deprivation13:10 Concussions and Head Trauma17:51 Creatine and Mental Health19:47 Safety, Kidney Health, and Creatinine24:37 Homocysteine, Cancer, and Other Myths28:37 How Much Muscle Does Creatine Actually Build?29:27 Strength, Muscle, and Long-Term Independence30:17 Bone and Brain Health31:32 Creatine and Training Quality34:19 The Best Forms of Creatine37:32 Timing and the Anabolic Window39:52 Cost, Marketing, and the “Pink Tax”42:55 The Creatine and Caffeine Myth45:46 Loading Protocols and Injury Rehabilitation48:22 Future Research and Microdosing50:45 Cooking With Creatine and Final ThoughtsSUPPORT THE SHOWIf this episode helped you better understand what creatine can—and cannot—do:• Subscribe and check out more episodes• Share the episode on social media and tag @andrewcoatesfitness• Send it to someone who still thinks creatine is only for bodybuildersFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP STRENGTH APPUse code COATESRP:https://www.rpstrength.com/coatesJUST BITE ME MEALSUse code ANDREWCOATESFITNESS for 10% off:https://justbitememeals.comMACROSFIRST — FREE PREMIUM TRIAL• Download MacrosFirst• Begin setting up your account• When asked, “How did you hear about us?” enter: ANDREWKNKG BAGS — 15% OFFhttps://www.knkg.com/Andrew59676VERSA GRIPPShttps://www.versagripps.com/andrewcoatesTRAINHEROIC — FREE 90-DAY TRIAL• Visit: https://www.trainheroic.com/liftfree• Reply to the email you receive or email [email protected]• Let them know Andrew sent youL1 BIOMECHANICS AND ASSESSMENT COURSEUse code COATES:https://pro.activelifeprofessional.com/assessmentworkshopevents
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  #496 Dr. Tony Boutagy - Do Men and Women Need to Train Differently to Build Muscle? 18.08.2026 51мин

  Dr. Tony Boutagy holds a PhD in Exercise and Sports Science and returns to dive into the research on sex differences, muscle growth, aging, cardio, recovery, grip strength, and several persistent myths in the fitness industry.Tony joins me to discuss:• Whether men and women need meaningfully different training programs to build muscle• Relative versus absolute differences in muscle-building potential• Whether sex-based differences matter more than individual differences between people• Why training goals should drive programming more than gender• How personal preference affects exercise selection, adherence, and results• Bone-health considerations for women• Why more credentialed professionals are appearing on large podcasts and making unsupported or misleading claims about women’s training• Whether grifting PhDs and doctors are actually outliers• Why misinformation can be financially and socially rewarded online• Whether evidence-based professionals are becoming more willing to publicly challenge bad information• The role of scientific consensus versus individual expert opinion• Whether cardio can support muscle growth• How concurrent training should be considered when hypertrophy is the goal• Whether recovery from resistance training meaningfully slows as we age• The relationship between grip strength and longevity• Why grip strength may function as a broader marker of health rather than a magical intervention itself• What people actually mean when they talk about “stabilizer muscles”• Why the stabilizer-muscle discussion needs more nuance• And much moreFollow Tony on Instagram:@tonyboutagyCHAPTERS04:12 Hormones and Muscle Growth09:27 Program for Goals, Not Gender13:20 Bone Health for Women14:57 Why Misinformation Gets Rewarded24:43 PhDs, Social Media, and Scientific Consensus29:38 Cardio and Hypertrophy35:14 Recovery and Aging40:18 Grip Strength and Longevity44:22 Stabilizer Muscles Explained50:10 Final Thoughts and ResourcesSUPPORT THE SHOWIf this episode helped you better understand sex differences, muscle growth, aging, or fitness misinformation:• Subscribe and check out more episodes• Share the episode on social media and tag @andrewcoatesfitness• Send it to someone who has been told women need an entirely different approach to building muscleFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP STRENGTH APPUse code COATESRP:https://www.rpstrength.com/coatesJUST BITE ME MEALSUse code ANDREWCOATESFITNESS for 10% off:https://justbitememeals.comMACROSFIRST — FREE PREMIUM TRIAL• Download MacrosFirst• Begin setting up your account• When asked, “How did you hear about us?” enter: ANDREWKNKG BAGS — 15% OFFhttps://www.knkg.com/Andrew59676VERSA GRIPPShttps://www.versagripps.com/andrewcoatesTRAINHEROIC — FREE 90-DAY TRIAL• Visit: https://www.trainheroic.com/liftfree• Reply to the email you receive or email [email protected]• Let them know Andrew sent youL1 BIOMECHANICS AND ASSESSMENT COURSEUse code COATES:https://pro.activelifeprofessional.com/assessmentworkshopevents
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  #495 Ben Yanes - Why Your Assessment Might Be a Waste of Time 13.08.2026 55мин

  Ben Yanes makes his long-overdue first appearance on the podcast and brings his trademark nuance to assessment, biomechanics, exercise selection, injury narratives, science-based fitness, and what good coaching actually looks like in the real world.Ben joins me to discuss:• Why “a vast majority of the assessments you’re doing are a total waste of everyone’s time”• Why skilled coaches are continuously assessing clients during actual training• How training itself can function as an assessment• The relationship between science-based and anti-science fitness communities• Why the two tribes often rely on each other to create content• What actually qualifies someone as “science based” or “anti-science based”• Why nuance rarely performs as well as certainty on social media• The different camps that emerge around fitness information online• How people can rewrite the story they tell themselves about lifting• Common “bro biomechanics” misconceptions• What Ben means when he says, “Exercises don’t have a purpose, only people have a purpose”• Why exercise selection needs to begin with the goal of the individual• Why muscles respond to tension rather than knowing the name of an exercise• How biomechanics, physics, and subjective experience can coexist• The panic that sometimes develops around exercises like preacher curls• Why blaming an exercise for an injury can create misleading narratives• What Ben means by asking how “f#@kupable” an exercise is• Why load management and respect for an exercise matter• Why anterior pelvic tilt is not automatically something that needs to be fixed• The problems with quick-fix diagnoses and corrective-exercise identities• How diagnostic labels can influence someone’s perception of their own body• Why good coaches need to become comfortable operating in uncertainty• And much moreFollow Ben on Instagram:@ben_yanesCHAPTERS01:32 The Evolution of Fitness Social Media02:18 Why Most Assessments Are Overrated05:21 Training Is an Assessment07:56 Science-Based Versus Anti-Science Fitness16:07 Why Nuance Loses to Hot Takes20:01 The Three Fitness Camps25:21 Stereotypes and Exercise Selection27:20 Rewriting Your Lifting Story29:42 Bro-Biomechanics Myths30:20 Exercises Don’t Have Goals—People Do33:34 Muscles Respond to Tension34:47 Where Physics Meets Feel37:47 The Preacher Curl Panic38:18 The Trap of Blaming Exercises41:25 Load Management and Respecting the Exercise44:39 The Anterior Pelvic Tilt Myth47:38 Quick Fixes and Coaching Identity50:31 Diagnosis and the Stories We Tell Ourselves52:38 Coaching Through Uncertainty54:59 Final Thoughts and Where to Find BenSUPPORT THE SHOWIf this episode helped you think differently about assessments, biomechanics, exercise selection, or coaching:• Subscribe and check out more episodes• Share the episode on social media and tag @andrewcoatesfitness• Send it to a coach who still believes every client needs to pass a long checklist before they can trainFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP STRENGTH APPUse code COATESRP:https://www.rpstrength.com/coatesJUST BITE ME MEALSUse code ANDREWCOATESFITNESS for 10% off:https://justbitememeals.comMACROSFIRST — FREE PREMIUM TRIAL• Download MacrosFirst• Begin setting up your account• When asked, “How did you hear about us?” enter: ANDREWKNKG BAGS — 15% OFFhttps://www.knkg.com/Andrew59676VERSA GRIPPShttps://www.versagripps.com/andrewcoatesTRAINHEROIC — FREE 90-DAY TRIAL• Visit: https://www.trainheroic.com/liftfree• Reply to the email you receive or email [email protected]• Let them know Andrew sent youL1 BIOMECHANICS AND ASSESSMENT COURSEUse code COATES:https://pro.activelifeprofessional.com/assessmentworkshopevents
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  #494 Max Aita - The Best Principles From the Bulgarian, Russian, and American Strength Systems 11.08.2026 54мин

  Max Aita is an elite strength coach and accomplished competitor who joins me to share lessons from decades of training, coaching, and studying some of the most influential strength systems in history.Max joins me to discuss:• The history of the Bulgarian, Russian, and American strength-training systems• How the three systems differ in philosophy and application• The foundational coaches and figures behind each system• Bulgarian training and the pursuit of extreme specificity• Soviet and Russian approaches to variation, volume, and long-term development• The evolution of American strength training• How culture and athlete-selection systems influenced what appeared to work• Why talent funnels matter when evaluating successful training systems• How steroids and other performance-enhancing drugs complicated our understanding of older training methods• The best principles Max takes from each strength system• How he blends those principles into his own coaching• What everyday lifters and non-strength athletes can actually learn from elite systems• Balancing specificity with exercise variation• How to add variety without creating random, chaotic programming• Periodization and autoregulation• Identifying whether strength or technique is the limiting factor• Why great coaching depends heavily on communication• How Max’s coaching philosophy has evolved with experience• The difference between coaching fame and coaching skill• How bad science, viral content, and dishonest influencers distort training information online• AI-generated content, dopamine traps, supplements, peptides, and the modern fitness landscape• And much moreFollow Max on Instagram:@max_aitaCHAPTERS00:57 Stories From the Juggernaut Era02:38 The Three Major Strength Systems04:01 Soviet, Bulgarian, and American Training07:23 Culture and the Talent Funnel10:30 China and Athlete Selection16:15 Key Coaches and the Conjugate System19:04 Influencers of the Early Internet Era22:58 Coaching Fame Versus Coaching Skill25:44 An Example of Viral Fitness Fraud27:08 Building an Influencer Career on Lies27:52 Supplements and Peptides Everywhere29:47 AI Creators and Dopamine Traps31:47 Why Bad Science Goes Viral34:08 Bulgarian Versus Soviet Training36:49 Sustainable Programming Principles39:03 Exercise Variety Without Chaos43:36 Coaching Is Communication45:20 Periodization and Autoregulation49:46 Strength Versus Technique Bottlenecks53:39 Final Thoughts and ResourcesSUPPORT THE SHOWIf this episode helped you better understand strength programming, periodization, or how elite training systems actually work:• Subscribe and check out more episodes• Share the episode on social media and tag @andrewcoatesfitness• Send it to a lifter or coach who loves debating the “best” way to get strongFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP STRENGTH APPUse code COATESRP:https://www.rpstrength.com/coatesJUST BITE ME MEALSUse code ANDREWCOATESFITNESS for 10% off:https://justbitememeals.comMACROSFIRST — FREE PREMIUM TRIAL• Download MacrosFirst• Begin setting up your account• When asked, “How did you hear about us?” enter: ANDREWKNKG BAGS — 15% OFFhttps://www.knkg.com/Andrew59676VERSA GRIPPShttps://www.versagripps.com/andrewcoatesTRAINHEROIC — FREE 90-DAY TRIAL• Visit: https://www.trainheroic.com/liftfree• Reply to the email you receive or email [email protected]• Let them know Andrew sent youL1 BIOMECHANICS AND ASSESSMENT COURSEUse code COATES:https://pro.activelifeprofessional.com/assessmentworkshopevents
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  #493 Christian Thibaudeau - Training With Isometrics, Eccentrics, Complexes, and Cluster Sets 06.08.2026 1ч 21мин

  Strength and conditioning legend Christian Thibaudeau returns to share advanced training strategies for building muscle, improving performance, and programming with greater intent.Christian joins me to discuss:• Whether he feels pressure to remain visible and relevant on social media after a legendary coaching career• How experimenting with long-duration isometrics changed his training• What isometric training is and why it can be useful• The difference between overcoming and yielding isometrics• How to use overcoming isometrics in your own training• How to use yielding isometrics and loaded stretches• Applying isometrics safely and effectively with clients• Using pre-fatigue to improve muscular recruitment• Whether the eccentric phase is as important for muscle growth as we have been told• What newer research may suggest about eccentric training• The ideal tempo for productive training repetitions• Extending eccentric work beyond concentric failure• The tradeoff between muscle damage, recovery, and training stimulus• How eccentric overload can be misused• What training complexes are and how to program them• Using complexes to develop sport-specific qualities• How sled sprints can improve acceleration• What cluster sets are and how they can support muscle and strength gains• Overspeed drills, plyometrics, and the stretch reflex• Why every training method needs a clear purpose• And much moreFollow Christian on Instagram:@christian.thibaudeau.thibarmyCHAPTERS01:11 Staying Relevant Online04:00 A Breakthrough With Long Isometrics07:18 Pre-Fatigue and Muscular Recruitment12:01 Isometric Training Explained15:03 The Benefits of Overcoming Isometrics18:32 Yielding Isometrics and Loaded Stretching25:21 The Hypertrophy Plant Analogy32:29 Eccentrics and Chin-Ups34:09 Revisiting the Eccentric Research41:07 Finding the Ideal Rep Tempo44:51 Eccentric Training Beyond Failure46:53 Muscle Damage and Recovery Tradeoffs48:50 When Eccentric Overload Goes Wrong51:34 Training Complexes Explained55:57 Complexes for Sport-Specific Skills01:01:05 Sled Sprints for Acceleration01:07:31 Cluster Sets for Muscle Growth01:09:16 Overspeed and Fast Training Drills01:14:01 Programming With Intent01:17:04 Plyometrics and the Stretch Reflex01:19:01 Final Thoughts and Current ProjectsSUPPORT THE SHOWIf this episode gave you new ideas for using isometrics, eccentrics, complexes, or cluster sets:• Subscribe and check out more episodes• Share the episode on social media and tag @andrewcoatesfitness• Send it to a coach or lifter who enjoys experimenting with advanced training methodsFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP STRENGTH APPUse code COATESRP:https://www.rpstrength.com/coatesJUST BITE ME MEALSUse code ANDREWCOATESFITNESS for 10% off:https://justbitememeals.comMACROSFIRST — FREE PREMIUM TRIAL• Download MacrosFirst• Begin setting up your account• When asked, “How did you hear about us?” enter: ANDREWKNKG BAGS — 15% OFFhttps://www.knkg.com/Andrew59676VERSA GRIPPShttps://www.versagripps.com/andrewcoatesTRAINHEROIC — FREE 90-DAY TRIAL• Visit: https://www.trainheroic.com/liftfree• Reply to the email you receive or email [email protected]• Let them know Andrew sent youL1 BIOMECHANICS AND ASSESSMENT COURSEUse code COATES:https://pro.activelifeprofessional.com/assessmentworkshopevents
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  #492 Jason Brown - In Defense of Zone 2 Cardio 04.08.2026 57мин

  Jason Brown returns for a nuanced discussion about Zone 2 cardio, walking, conditioning, stress, recovery, and how cardio should fit into an individual’s life.Jason joins me to discuss:• Whether Zone 2 cardio is actually overrated• How much of Zone 2’s benefit comes from simply getting people moving• The value of reducing sedentary time and increasing daily activity• The relationship between Zone 2-style activity, NEAT, and mental health• Why getting outside and moving can provide benefits beyond fitness adaptations• Looking at cardio and all training through the lens of nervous system regulation• Accounting for the total stress already present in someone’s life• Why cardio recommendations should begin with the individual’s available time and capacity• The nuanced debate around whether walking counts as exercise• Why sprint training should not be treated as Zone 2 cardio• Why average heart rate during lifting or high-intensity training does not prove someone received a Zone 2 stimulus• The difference between cardiovascular strain and sustained aerobic work• Why exercise labels matter less than matching the activity to the person’s needs• Jason’s thoughts on the current state of online coaching• And much moreFollow Jason on Instagram:@jasonbrowntrainingCHAPTERS01:04 Setting Up the Zone 2 Controversy01:59 Who Is Zone 2 Cardio For?05:05 Social Media Hot Takes07:02 The Benefits of Sustained Aerobic Work10:41 Andrew’s Questions About Zone 214:45 Mechanisms and Aerobic Adaptations21:13 Time Constraints and Effective Dosing29:07 Does Walking Count as Exercise?30:53 Walking as Therapy33:20 Regulation Matters More Than Debates34:09 Plug-and-Play Training35:40 Why Speed Training Is Not Zone 237:35 The Limits of Heart Rate as a Proxy39:39 Genetics and Individual Cardio Needs44:08 Making 30 to 60 Minutes Count47:21 Assessments and Coaching Standards50:40 The Reality of Online Coaching54:49 Aerobic Training Requires Time55:45 Final Thoughts and Where to Find JasonSUPPORT THE SHOWIf this episode helped you think differently about Zone 2 cardio, walking, recovery, or conditioning:• Subscribe and check out more episodes• Share the episode on social media and tag @andrewcoatesfitness• Send it to someone who believes cardio needs to be intense to be worthwhileFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP STRENGTH APPUse code COATESRP:https://www.rpstrength.com/coatesJUST BITE ME MEALSUse code ANDREWCOATESFITNESS for 10% off:https://justbitememeals.comMACROSFIRST — FREE PREMIUM TRIAL• Download MacrosFirst• Begin setting up your account• When asked, “How did you hear about us?” enter: ANDREWKNKG BAGS — 15% OFFhttps://www.knkg.com/Andrew59676VERSA GRIPPShttps://www.versagripps.com/andrewcoatesTRAINHEROIC — FREE 90-DAY TRIAL• Visit: https://www.trainheroic.com/liftfree• Reply to the email you receive or email [email protected]• Let them know Andrew sent youL1 BIOMECHANICS AND ASSESSMENT COURSEUse code COATES:https://pro.activelifeprofessional.com/assessmentworkshopevents
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  #491 Dr. Austin Baraki - Are Testosterone Levels Really in Massive Decline? 30.07.2026 1ч 12мин

  Dr. Austin Baraki joins me to challenge the popular narrative that testosterone levels are collapsing across society and to examine what the available evidence actually shows.Austin joins me to discuss:• Whether men’s testosterone levels have declined dramatically in recent decades• Where the testosterone-decline narrative originated• Why viral claims often move faster than the evidence• How obesity, alcohol consumption, sleep loss, and socioeconomic deprivation can affect testosterone• Whether pesticides, fluoride, plastics, deodorant ingredients, seed oils, or polyester clothing meaningfully affect testosterone• The relationship between red meat, cholesterol, saturated fat, and testosterone• Why many environmental and lifestyle factors matter more for overall health than for testosterone specifically• How the testosterone conversation also applies to women• Whether differences within the normal physiological testosterone range meaningfully affect muscle growth or health• Why temporary hormonal increases after strength training do not necessarily produce more muscle growth• Acute changes in testosterone, growth hormone, insulin, and cortisol• When someone should consider having their testosterone levels checked• Which health conditions should be evaluated alongside possible hormonal concerns• Why laboratory results need to be interpreted alongside symptoms and clinical context• Why testosterone replacement therapy can be both overprescribed and underprescribed• And much moreFollow Austin on Instagram:@austin_barbellmedicineCHAPTERS02:10 The Testosterone Decline Myth06:37 Breaking Down Viral Claims08:03 An Evidence-First Framework11:15 Sponsor: Active Life12:26 Rapid-Fire Testosterone Villains16:24 Saturated Fat and Testosterone20:06 The Real Risk From Plastics21:52 Sponsor: MacrosFirst22:55 Seed Oils and Testosterone33:08 The Health Factors That Matter Most35:15 Obesity, Sleep Apnea, and Testosterone36:47 Alcohol and Lifestyle Evaluation37:44 Sleep Loss and Testosterone38:46 Extreme Diets Versus the Big Levers40:35 Optimization Versus Real Life42:07 Symptoms and Clinical Probability44:28 Specific Versus Vague Symptoms46:57 Misdiagnosis and Proper Medical Workup49:50 Hormonal Responses to Strength Training55:10 Why Laboratory Results Need Context01:01:44 Women and Testosterone Therapy01:06:31 Why TRT Is Mis-Prescribed01:09:32 When to Test Your Testosterone01:11:31 Final Thoughts and Book RecommendationSUPPORT THE SHOWIf this episode helped you better understand testosterone, hormonal health, or testosterone replacement therapy:• Subscribe and check out more episodes• Share the episode on social media and tag @andrewcoatesfitness• Send it to someone who is worried that modern life is destroying their testosteroneFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP STRENGTH APPUse code COATESRP:https://www.rpstrength.com/coatesJUST BITE ME MEALSUse code ANDREWCOATESFITNESS for 10% off:https://justbitememeals.comMACROSFIRST — FREE PREMIUM TRIAL• Download MacrosFirst• Begin setting up your account• When asked, “How did you hear about us?” enter: ANDREWKNKG BAGS — 15% OFFhttps://www.knkg.com/Andrew59676VERSA GRIPPShttps://www.versagripps.com/andrewcoatesTRAINHEROIC — FREE 90-DAY TRIAL• Visit: https://www.trainheroic.com/liftfree• Reply to the email you receive or email [email protected]• Let them know Andrew sent youL1 BIOMECHANICS AND ASSESSMENT COURSEUse code COATES:https://pro.activelifeprofessional.com/assessmentworkshopevents
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  #490 Q Willey - Does Training With Barbells Cause More Injuries? 28.07.2026 57мин

  Q Willey is a Doctor of Physical Therapy and Certified Strength and Conditioning Coach who joins me to discuss barbell training, back pain, injury risk, metabolic health, rehabilitation, and the way strength training is often portrayed online.Q joins me to discuss:• Why no existing studies show that squats or deadlifts cause back pain• Whether barbell lifts are inherently riskier than other forms of exercise• How the loadability of barbells can get some lifters into trouble• Why training systems matter more than individual exercises• Load management, fatigue, and individual capacity• Why pain can feel random even when contributing factors exist• How sensational injury stories shape public perceptions of lifting• The self-driving-car metaphor for anecdotes about barbell injuries• Why lifting is often demonized more than other physical activities• What imaging can and cannot tell us about back pain• Spine surgery, structural findings, and pain• The value of physical therapy beyond simply “fixing” injuries• The relationship between metabolic health, obesity, pain, and rehabilitation outcomes• How to discuss body weight respectfully in a clinical setting• GLP-1 medications and a physical therapist’s professional scope• And much moreFollow Q on Instagram:@coach_q_physioCHAPTERS00:19 Meet Coach Q01:08 Do Squats Hurt Your Back?02:48 Load Management Basics06:57 Why Pain Can Feel Random10:45 Sensational Stories About Injury Risk13:24 Spine Surgery and Medical Imaging17:43 Why Lifting Gets Demonized20:21 Barbells Versus Training Systems30:37 The Value of Physical Therapy Beyond Fixes37:22 Metabolic Health and Pain42:38 Discussing Body Weight Respectfully51:33 GLP-1 Medications and Professional Scope55:33 Where to Find Q56:54 Final Thanks and Wrap-UpSUPPORT THE SHOWIf this episode helped you think differently about barbells, injury risk, pain, or rehabilitation:• Subscribe and check out more episodes• Share the episode on social media and tag @andrewcoatesfitness• Send it to someone who is afraid that squats or deadlifts will automatically damage their backFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP STRENGTH APPUse code COATESRP:https://www.rpstrength.com/coatesJUST BITE ME MEALSUse code ANDREWCOATESFITNESS for 10% off:https://justbitememeals.comMACROSFIRST — FREE PREMIUM TRIAL• Download MacrosFirst• Begin setting up your account• When asked, “How did you hear about us?” enter: ANDREWKNKG BAGS — 15% OFFhttps://www.knkg.com/Andrew59676VERSA GRIPPShttps://www.versagripps.com/andrewcoatesTRAINHEROIC — FREE 90-DAY TRIAL• Visit: https://www.trainheroic.com/liftfree• Reply to the email you receive or email [email protected]• Let them know Andrew sent youL1 BIOMECHANICS AND ASSESSMENT COURSEUse code COATES:https://pro.activelifeprofessional.com/assessmentworkshopevents
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  #489 Dr. Pak Androulakis-Korakakis - The Minimum Effective Dose for Muscle Building 23.07.2026 58мин

  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 moreFollow Dr. Pak Androulakis-Korakakis on Instagram:@dr__pakCHAPTERS01:05 Minimum Effective Dose04:34 Research-Based Volume Targets05:48 Training Close to Failure08:27 Fractional Sets Explained11:06 Low- vs. High-Volume Training16:22 Minimum-Dose Training for Real Life20:08 Rep-Range Absolutism26:24 Fatigue and Overtraining Myths30:03 Injury Risk and Training Workarounds32:29 Minimum-Dose Training for Seniors33:21 Results From 20 Minutes Per Week37:11 Machines for Safe, Hard Training38:34 Larry’s Recovery Update42:41 Estimating Reps in Reserve45:10 Does Anything Actually Matter?49:18 Genetics and Realistic Expectations53:15 Consistency Beats Training Secrets57:38 Pak’s Book and What Comes NextSUPPORT THE SHOWIf 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 trainFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP STRENGTH APPUse code COATESRP:https://www.rpstrength.com/coatesJUST BITE ME MEALSUse code ANDREWCOATESFITNESS for 10% off:https://justbitememeals.comMACROSFIRST — FREE PREMIUM TRIAL• Download MacrosFirst• Begin setting up your account• When asked, “How did you hear about us?” enter: ANDREWKNKG BAGS — 15% OFFhttps://www.knkg.com/Andrew59676VERSA GRIPPShttps://www.versagripps.com/andrewcoatesTRAINHEROIC — FREE 90-DAY TRIAL• Visit: https://www.trainheroic.com/liftfree• Reply to the email you receive or email [email protected]• Let them know Andrew sent youL1 BIOMECHANICS AND ASSESSMENT COURSEUse code COATES:https://pro.activelifeprofessional.com/assessmentworkshopevents
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  #488 Dr. Gary McGowan - Cholesterol, High Blood Pressure, and Cardiovascular Disease 21.07.2026 57мин

  Dr. Gary McGowan drops in to share a masterclass on cardiovascular disease and its major risk factors, including:The relationship between cholesterol and cardiovascular diseaseWhy LDL cholesterol is importantWhat causes LDL cholesterol to riseThe dietary factors that can increase LDL cholesterolNavigating misleading claims about LDL from the carnivore diet communityWhy elimination diets can appear to improve someone’s healthThe relationship between obesity and cardiovascular diseaseWhy not all fat storage in the body is associated with the same level of disease riskVisceral fat, BMI, and the personal fat thresholdWhy cardiovascular risk accumulates over timeThe role of genetics in cholesterol and blood pressureWhat causes high blood pressureThe role of dietary sodium in hypertensionThe most important lifestyle behaviours for lowering cardiovascular disease riskHow to screen for atherosclerotic plaque buildup in your arteriesCoronary artery calcium scans and CCTA imagingWhether caffeine and energy drinks increase the risk of heart problemsAnd much moreFollow Gary on Instagram:@drgarymcgowanCHAPTERS01:31 Cholesterol and Heart Risk04:50 Why LDL Rises06:23 Diet Drivers of LDL09:31 Coffee and Cholesterol10:32 Exercise and Lipids12:19 Carnivore LDL Debate18:32 Elimination Diet Reality21:48 Obesity and Heart Disease26:26 Visceral Fat and BMI31:15 BMI Reality Check32:24 Personal Fat Threshold32:46 Obesity Over Time33:58 Cumulative Risk Model34:58 Blood Pressure Drivers36:04 Salt and the Modern Diet38:21 Lifestyle Risk Pillars38:53 Heart Plaque Screening41:32 Calcium Scans Explained44:33 CCTA for Soft Plaque48:17 Caffeine and Heart Risk53:14 Energy Drink Extremes55:21 Where to Find Gary57:34 Final Wrap-UpSUPPORT THE SHOWIf this episode helped you better understand cholesterol, blood pressure, or cardiovascular disease risk, you can support the show by:Subscribing and checking out more episodesSharing it on social media — tag me and I’ll respondSending it to someone who is confused about cholesterol, blood pressure, or heart healthFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP STRENGTH APPUse code COATESRP:https://www.rpstrength.com/coatesJUST BITE ME MEALSUse code ANDREWCOATESFITNESS for 10% off:https://justbitememeals.comMACROSFIRST – FREE PREMIUM TRIALDownload MacrosFirst and during setup you’ll be asked:“How did you hear about us?”Type in the code: ANDREWKNKG BAGS – 15% OFFhttps://www.knkg.com/Andrew59676VERSA GRIPPShttps://www.versagripps.com/andrewcoatesTRAINHEROIC – FREE 90-DAY TRIALComplete these two steps:Go to:https://www.trainheroic.com/liftfreeReply to the email you receive — or email [email protected] — and let them know Andrew sent you.L1 BIOMECHANICS AND ASSESSMENT COURSEUse code COATES:https://pro.activelifeprofessional.com/assessmentworkshopevents
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  #487 Joe DeFranco - Long Live In-Person Training 16.07.2026 50мин

  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-beingWhat keeps him energized after decades as a coach and gym ownerWhy relationships matter more than anything else for client successWho's more challenging to coach: elite professional athletes or general population clients?The traits that make someone highly coachableWhy trainers are really "problem solvers and stress managers"How his clients continue to make him a better coachWhy in-person coaching still offers something technology can't replaceAnd much moreInstagram: @defrancosgymCHAPTERS01:10 Who Is Hardest to Coach?02:48 The Traits That Drive Success05:03 Building Trust With Triple H06:00 Earning Trust Over Time08:48 Admitting What You Don't Know11:59 Why Long-Form Content Still Wins15:03 The High Stakes of Everyday Clients19:51 Why In-Person Coaching Matters20:51 The High-Ticket Online Coaching Critique23:49 Coaching Is Stress Management26:26 Keeping Coaches Healthy27:31 Why Joe Still Loves Coaching In Person29:15 Online vs In-Person Coaching31:30 When Clients Become Family33:10 Health Drives Performance35:46 Training Is Listening38:04 Long-Term Client Relationships40:01 Knowing When to Fire Clients44:13 Guarding Your Energy47:25 Mentorship, Events, and Final ThoughtsSUPPORT THE SHOWIf this episode reminded you why great coaching is about relationships - not just programming - you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me and I'll respond)Sending it to a coach, trainer, or gym owner who values the craftFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP Strength App (use code COATESRP)https://www.rpstrength.com/coatesJust Bite Me Meals (use code ANDREWCOATESFITNESS for 10% off)https://justbitememeals.comMacrosFirst – FREE Premium TrialDownload MacrosFirst and during setup select ANDREWKNKG Bags (15% off)https://www.knkg.com/Andrew59676Versa Grippshttps://www.versagripps.com/andrewcoatesTRAINHEROIC – FREE 90-Day Trialhttps://www.trainheroic.com/liftfreeReply to the email you receive (or email [email protected]) and let them know Andrew sent youL1 BIOMECHANICS AND ASSESSMENT COURSEhttps://pro.activelifeprofessional.com/assessmentworkshopeventsUse code COATES at checkout.
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  #486 Alberto Nunez - Zen and the Art of Bodybuilding 14.07.2026 55мин

  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 trainingWhy absolute load can affect training differently than relative (bodyweight) loadWhy adherence matters above all else for long-term progressWhy autoregulation is one of the most valuable skills a lifter can developHow Alberto stays ultra lean year-round without obsessionHow to train yourself to genuinely enjoy nutritious foods as your default choiceFinding fulfillment through good habits instead of constant outcomesAnd much moreInstagram: @nunez3dmjCHAPTERS01:23 Natural vs Enhanced Training04:40 Progression and Joint Safety06:15 Volume and Recovery Debate08:51 Absolute Load Effects14:02 How Drugs Mask Mistakes17:22 The Non-Negotiable Habits Pyramid21:34 Rituals and Nutrition Myths25:26 Avoiding Diet Rule Overload26:22 Adherence for Long-Term Health27:49 Consistency Over Rituals30:09 Putting Fitness on Autopilot33:08 Autoregulation as a Skill35:53 Novelty Versus Basics38:41 Staying Lean Year-Round44:01 "Sad Life" Comments47:10 Finding Joy in the Basics50:53 The Zen of Bodybuilding52:54 Wrap Up and LegacySUPPORT THE SHOWIf this episode helped you think differently about bodybuilding, nutrition, and long-term success, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me and I'll respond)Sending it to someone who wants to build muscle without getting lost in online extremesFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP Strength App (use code COATESRP)https://www.rpstrength.com/coatesJust Bite Me Meals (use code ANDREWCOATESFITNESS for 10% off)https://justbitememeals.comMacrosFirst – FREE Premium TrialDownload MacrosFirst and during setup select ANDREWKNKG Bags (15% off)https://www.knkg.com/Andrew59676Versa Grippshttps://www.versagripps.com/andrewcoatesTRAINHEROIC – FREE 90-Day Trialhttps://www.trainheroic.com/liftfreeReply to the email you receive (or email [email protected]) and let them know Andrew sent youL1 BIOMECHANICS AND ASSESSMENT COURSEhttps://pro.activelifeprofessional.com/assessmentworkshopeventsUse code COATES at checkout.
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  #485 Dr Andy Galpin - Sleep Masterclass 09.07.2026 48мин

  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 lifeDefining poor sleep versus sleep deprivationWhat are the acute negative effects of poor sleep?Why people are remarkably resilient after one night of poor sleepHow to build sleep resilienceWhy your elaborate sleep ritual might actually be working against youHow to sleep better when you travelHow our perception of our sleep quality affects how we feelThe difference between our physiological and psychological tolerance to poor sleepHow to develop the skill of falling asleep quicklyIs blue light exposure as problematic as we often hear?Why the nervous system arousal from media may matter more than the light itselfHow dangerous sleep apnea really isWhy most sleep apnea goes undiagnosedDoes mouth tape actually work?And a lot of practical tactics for improving your sleepInstagram: @drandygalpinCHAPTERS01:12 Sleep: Your Biggest Lever02:26 Recovering From a Bad Night06:44 Sleep Wearables Reality Check12:39 Building Better Sleep Habits15:16 Sleep Resilience vs Chronic Sleep Loss18:39 Sleep Rituals and Travel22:58 Screens and the Arousal Myth25:34 The Worst Apps Before Bed26:33 Why Content Matters More Than Blue Light27:44 Hotel Sleep and Travel Anxiety Hacks29:29 Sleep Apnea Reality Check32:15 Beyond CPAP: Other Treatment Options38:15 Altitude, Pregnancy, and Sleep Apnea40:31 Mouth Tape and Nasal Strips43:03 Learning to Fall Asleep Faster45:13 Wind Down and ConsistencySUPPORT THE SHOWIf this episode helped you improve your understanding of sleep and recovery, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me and I'll respond)Sending it to someone who's struggling with sleepFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP Strength App (use code COATESRP)https://www.rpstrength.com/coatesJust Bite Me Meals (use code ANDREWCOATESFITNESS for 10% off)https://justbitememeals.comMacrosFirst – FREE Premium TrialDownload MacrosFirst and during setup select ANDREWKNKG Bags (15% off)https://www.knkg.com/Andrew59676Versa Grippshttps://www.versagripps.com/andrewcoatesTRAINHEROIC – FREE 90-Day Trialhttps://www.trainheroic.com/liftfreeReply to the email you receive (or email [email protected]) and let them know Andrew sent youL1 BIOMECHANICS AND ASSESSMENT COURSEhttps://pro.activelifeprofessional.com/assessmentworkshopeventsUse code COATES at checkout.