Lift Free And Diet Hard with Andrew Coates

Dr. Justin Farnsworth is a highly respected physical therapist who emphasizes strength training, movement, and education as foundational tools for managing pain and injury.In this episode, Justin joins me to challenge some of the most deeply held beliefs in modern healthcare - particularly the assumption that pain automatically requires surgery or rest.Justin brings clarity, nuance, and evidence to a conversation that affects almost everyone at some point in their life.Justin and Andrew explore:• Why surgery performs no better than placebo for many common injuries• Which injuries truly require surgery and why elite athletes may make different choices than the general population• New understandings around ACL injuries and how many can heal without surgery• Why belief and expectation are often stronger predictors of pain than tissue damage• Why not exercising is a greater long-term health risk than many feared behaviors• How running can be protective for knee cartilage• How to safely and progressively reintroduce running into your life• How to train around pain without making it worse• And much moreCHAPTERS01:36 The Role of Imaging in Diagnosing Pain02:54 Understanding Degenerative Conditions03:37 The Placebo Effect in Surgery04:21 FAI and Other Common Diagnoses07:48 When Surgery is Necessary09:18 The Importance of Second Opinions24:20 Manual Therapy and Pain Management28:53 Manual Therapy and Its Effects29:23 Understanding ACL Injuries and Treatments35:47 The Role of Exercise in Long-Term Health38:37 Challenges and Solutions in Promoting Exercise45:15 Running and Knee Health54:23 Programming Around PainSUPPORT THE SHOWIf this episode helped you, you can help me by:• Subscribing and checking out more episodes• Sharing it on your social media (tag me - I'll respond)• Sending it to a friend who needs thisFOLLOW 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.com/MacrosFirst - FREE PREMIUM TRIALDownload MacrosFirst and during setup you’ll be asked “How did you hear about us?”Type in: ANDREWKNKG Bags (15% off)https://www.knkg.com/Andrew59676Versa Gripps (discount link)https://www.versagripps.com/andrewcoatesTRAINHEROIC - FREE 90-DAY TRIAL (2 steps)Go to https://www.trainheroic.com/liftfreeReply to the email you receive (or email [email protected]) and let them know I sent you

Mark Carroll is a legendary Australian transformation coach, educator, and entrepreneur. Known publicly for elite-level results and business success, Mark joins me for one of his most open and vulnerable conversations to date.In a world driven by artificial polish, highlight reels, and performance, Mark peels back the curtain on what was really happening behind the scenes while his career and finances were thriving.Mark and Andrew explore:• Mark’s experience with injury, depression, and body image struggles during periods of professional success• The pressure and unrealistic expectations created by social media• Whether Mark feels compelled to live up to public expectations• Feeling proud to appear in photos with his family after years of hiding during inactivity• Why “a goal is not a strategy”• What Mark means by strategic investment in both life and business• The steps of strategic investment required for winning outcomes• Personal financial lessons from Mark’s experience as a successful investor• The difference between suffering aimlessly vs. suffering with purpose• Why long-term thinking beats short-term validation• And much moreIt’s easy to look at someone’s life and assume they have it easy. This conversation dismantles that illusion and offers a grounded look at the cost, complexity, and intention behind building a meaningful life.IG: @coachmarkcarrollCHAPTERS00:49 Authenticity in Social Media04:13 Challenges of Social Media for Fitness Professionals07:18 The Business of Fitness Coaching15:25 Personal Struggles and Transformation23:03 Balancing Business and Personal Life33:01 Finding Motivation and Setting Goals35:15 Weather and Closing Remarks35:49 The Reality of Strategic Investment36:08 Defining Strategic Investment37:15 Setting Goals with Strategy37:40 The Importance of Specificity in Goals44:26 Pain and Progress - The Duality of Effort45:57 Suffering with Purpose51:16 Financial Investment Principles54:57 The Power of Compound Interest57:36 Avoiding Lifestyle Inflation01:08:17 Launching the New AppSUPPORT THE SHOWIf this episode helped you, you can help me by:• Subscribing and checking out more episodes• Sharing it on your social media (tag me - I'll respond)• Sending it to a friend who needs thisFOLLOW 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.com/MacrosFirst - FREE PREMIUM TRIALDownload MacrosFirst and during setup you’ll be asked “How did you hear about us?”Type in: ANDREWKNKG Bags (15% off)https://www.knkg.com/Andrew59676Versa Gripps (discount link)https://www.versagripps.com/andrewcoatesTRAINHEROIC - FREE 90-DAY TRIAL (2 steps)Go to https://www.trainheroic.com/liftfreeReply to the email you receive (or email [email protected]) and let them know I sent you

Ebenezer Samuel, Fitness Director of Men’s Health, joins me for a wide-ranging and insightful conversation on the current and future state of fitness media, where people learn about training, and how the landscape has shifted dramatically over the last decade.Ebenezer brings both industry-level perspective and hands-on coaching experience to explore how research, hypertrophy culture, entertainment-driven social media, and evolving technology are shaping what people believe about fitness.We dive into:• Why we can't evaluate training purely through the lens of muscle hypertrophy• Whether “science based lifting” has become overrated• Why the best approach blends research with lived training experience• How people consume fitness media today vs. ten years ago• Whether fitness social media is now dominated by entertainment over education• Whether people are genuinely learning useful skills from social platforms• Why trust and real relationships matter more than ever in a crowded content world• How generational differences are changing how fitness information spreads• The rise of gatekeepers, algorithmic influence, and AI in shaping the conversation• The future of in-person coaching vs. AI coaching systems• And much moreCHAPTERS01:05 The Problem with Hypertrophy Focus03:20 Science-Based Training Critique05:37 The Role of Research in Fitness12:03 Challenges of Social Media Fitness Content20:18 Evolution of Fitness Information Consumption21:51 RP Strength and Personal Training Insights26:48 Balancing Education and Entertainment in Fitness Content28:18 Generational Shifts in Fitness Media Consumption28:56 The Rise of Social Media and Its Impact on Fitness32:13 The Role of Gatekeepers in Fitness Media41:18 The Influence of AI on Fitness Content45:07 The Future of In-Person Training vs. AI50:40 Concluding Thoughts Support The ShowIf this episode helped you, you can help me by:• Subscribing and checking out more episodes• Sharing it on your social media (tag me - I'll respond)• Sending it to a friend who needs thisFollow 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.com/MacrosFirst - FREE PREMIUM TRIALDownload MacrosFirst and during setup you’ll be asked “How did you hear about us?”Type in: ANDREWKNKG Bags (15% off)https://www.knkg.com/Andrew59676Versa Gripps (discount link)https://www.versagripps.com/andrewcoatesTRAINHEROIC - FREE 90-DAY TRIAL (2 steps)Go to https://www.trainheroic.com/liftfreeReply to the email you receive (or email [email protected]) and let them know I sent you

Melody Schoenfeld is an author, gym owner, nutrition coach, and holds a Master's in Health Psychology. She brings deep expertise, a sharp nonsense detector, and evidence-based nuance to one of the most polarizing topics in nutrition - vegan diets.In this episode, Melody and Andrew dive into the most persistent vegan myths, bad-faith arguments, and common misunderstandings from both sides of the vegan vs. non-vegan debate.Melody shares insight on:• Dispelling the myth - "There’s no such thing as a healthy vegan"• The most common arguments claiming vegan diets aren’t healthy• The problem with vegan dogma motives and navigating bad faith actors• Dispelling the myth - "You can get everything you need from food alone on a vegan diet"• What supplementation vegans actually need (and why)• Whether vegans struggle to get enough iron and calcium• Dispelling the myth - "All proteins are created equal"• The truth about needing a "complete protein profile" in each meal• The real story behind soy protein and soy fear-mongering• Whether veganism is more expensive than omnivorous eating• The benefits of moving more plant-based even if you don’t go fully vegan• When vegan diets become too restrictive• And much moreIG: @5ftoffury1CHAPTERS00:16 Catching Up with Melody Schoenfeld01:50 Debunking Vegan Myths03:20 Nutritional Considerations for Vegans09:57 Challenges and Misconceptions of Veganism16:46 Mental Health and Veganism22:54 Athletic Performance on a Vegan Diet25:57 Navigating Vegan Nutrition - Learning What Your Body Needs26:31 Calcium and Bone Health for Vegans27:44 Understanding Vegan Protein Sources32:14 Debunking Soy Myths and Exploring Protein Options35:43 The Cost and Convenience of Vegan Nutrition37:30 Health Benefits of a Plant-Based Diet42:58 Challenges and Misconceptions of Vegan Diets45:12 Conclusion and Final ThoughtsSUPPORT THE SHOWIf this episode helped you, you can help me by:• Subscribing and checking out more episodes• Sharing it on your social media (tag me - I'll respond)• Sending it to a friend who needs thisFOLLOW 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.com/MacrosFirst - FREE PREMIUM TRIALDownload MacrosFirst and during setup you’ll be asked “How did you hear about us?”Type in: ANDREWKNKG Bags (15% off)https://www.knkg.com/Andrew59676Versa Gripps (discount link)https://www.versagripps.com/andrewcoatesTRAINHEROIC - FREE 90-DAY TRIAL (2 steps)Go to https://www.trainheroic.com/liftfreeReply to the email you receive (or email [email protected]) and let them know I sent you

Dr. Allan Bacon returns to break down one of the trickiest parts of health and fitness: fat loss plateaus.Allan blends evidence, coaching experience, and no-nonsense communication to clarify why plateaus happen, why most people misunderstand them, and what to actually do to overcome them.Allan and Andrew dive into:• How much of a plateau is physical vs. psychological• When a plateau becomes a socially acceptable narrative to quit• How to approach fat loss plateaus strategically• How often a plateau is really an adherence issue• The physiological factors working against you during a plateau• Why perceived restriction is such a major problem• Why your calorie needs are a moving target, not a fixed number• How much exercise actually contributes to calorie burn• Why cardio is a poor driver of fat loss, but a great driver of weight management• How many extra calories you really burn from adding muscle• Strategies to keep NEAT high when you're tired from training• And much moreIG: @drallanbaconCHAPTERS00:43 Understanding Plateaus - Physiological and Psychological Aspects02:06 Non-Scale Victories and Maintenance Phases05:20 The All or Nothing Mentality05:58 RP Strength and the RP Hypertrophy App07:24 New Year's Resolutions and Identity09:27 The 'I Don't Deserve It' Belief11:32 Dieting Seasons and Sustainable Eating15:09 Addressing Fat Loss Plateaus21:31 Calories In, Calories Out - The Debate32:01 Understanding Calorie Needs and Variability32:47 Setting Realistic Calorie Ranges for Fat Loss33:55 Weekly Calorie Averages and Potential Pitfalls37:23 Exercise and Calorie Burn - Myths and Realities39:28 The Role of NEAT in Fat Loss50:06 Building Sustainable Habits for Long-Term Success55:27 Practical Tips for Increasing Daily MovementSUPPORT THE SHOWIf this episode helped you, you can help me by:• Subscribing and checking out more episodes• Sharing it on your social media (tag me - I'll respond)• Sending it to a friend who needs thisFOLLOW 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.com/MacrosFirst - FREE PREMIUM TRIALDownload MacrosFirst and during setup you’ll be asked “How did you hear about us?”Type in: ANDREWKNKG Bags (15% off)https://www.knkg.com/Andrew59676Versa Gripps (discount link)https://www.versagripps.com/andrewcoatesTRAINHEROIC - FREE 90-DAY TRIAL (2 steps)Go to https://www.trainheroic.com/liftfreeReply to the email you receive (or email [email protected]) and let them know I sent you