Lift Free And Diet Hard with Andrew Coates

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 more Follow Harley Pasternak on Instagram: @harleypasternak SUPPORT THE SHOW If 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 trend FOLLOW ANDREW COATES Instagram: @andrewcoatesfitness https://www.andrewcoatesfitness.com PARTNERS AND RESOURCES ANDREW COATES’ 13-WEEK ONLINE GROUP STRENGTH PROGRAMS Join 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 Program Get 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=en I would love to coach you. RP STRENGTH APP Use code COATESRP: https://www.rpstrength.com/coates JUST BITE ME MEALS Use code ANDREWCOATESFITNESS for 10% off: https://justbitememeals.com MACROSFIRST — FREE PREMIUM TRIAL • Download MacrosFirst • Begin setting up your account • When asked, “How did you hear about us?” enter: ANDREW KNKG BAGS — 15% OFF https://www.knkg.com/Andrew59676 VERSA GRIPPS https://www.versagripps.com/andrewcoates TRAINHEROIC — FREE 90-DAY TRIAL • Visit: https://www.trainheroic.com/liftfree • Reply to the email you receive or email [email protected] • Let them know Andrew sent you L1 BIOMECHANICS AND ASSESSMENT COURSE Use code COATES: https://pro.activelifeprofessional.com/assessmentworkshopevents

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 more Follow Kevin: @coachkevincarr CHAPTERS 01:16 Why Fitness Fails People 02:59 Information Overload 05:05 Just Get Them in the Door 08:00 Fitness Messaging for Everyone 10:38 Why the First 30 Days Matter 12:54 Teaching Clients Self-Advocacy 16:06 Community as a Feature 18:22 Post-COVID Gym Trends 21:03 The Gym as a Third Space 25:02 Managing Parents in Youth Sports 30:28 Strength and Conditioning for Athletes 31:55 Longevity and Long-Term Coaching 37:18 Recovery Plans for Professional Athletes 38:22 Does Exercise Form Really Matter? 40:07 Keeping Athletes Unbroken 41:06 Pain-Free Training Basics 42:05 Reducing Injury Risk 43:27 Fighting the Aging Slide 45:14 Independence and Disability Threshold 49:46 Parenthood and Long-Term Health 51:47 Why In-Person Coaching Still Matters 52:37 The Reality of Online Coaching 56:20 Real-World Injury Case Study 58:30 Reverse-Aging Milestones 01:01:10 Dunking, Risk, and Reward 01:04:07 Final Thoughts, Books, and Seminar SUPPORT THE SHOW If 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 decades FOLLOW ANDREW COATES Instagram: @andrewcoatesfitness https://www.andrewcoatesfitness.com PARTNERS AND RESOURCES RP STRENGTH APP Code: COATESRP https://www.rpstrength.com/coates JUST BITE ME MEALS Code ANDREWCOATESFITNESS for 10% off https://justbitememeals.com MACROSFIRST — FREE PREMIUM TRIAL Download MacrosFirst and enter ANDREW when asked how you heard about them. KNKG BAGS — 15% OFF https://www.knkg.com/Andrew59676 VERSA GRIPPS https://www.versagripps.com/andrewcoates TRAINHEROIC — FREE 90-DAY TRIAL https://www.trainheroic.com/liftfree Reply to the email you receive or email [email protected] and let them know Andrew sent you. L1 BIOMECHANICS AND ASSESSMENT COURSE Code: COATES https://pro.activelifeprofessional.com/assessmentworkshopevents

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 more Follow Luke on Instagram: @_luketulloch CHAPTERS 00:54 Parenthood and Training Constraints 03:50 Luke’s Early Training Lessons 06:11 Low-Volume Training Myths 09:54 Cutting Low-ROI Tracking and Habits 14:26 How Many Sets Build Muscle? 17:13 Diminishing Returns Explained 20:34 How to Condense Your Workouts 22:55 Specialization Phases and Supersets 30:03 Training With a Hard Time Limit 30:59 Practical Exercise Selection 31:15 Why Machines Save Time 31:59 Treating the Gym Like an Equipment Playground 33:24 Reducing the Mental Load of Training 34:03 Why Training Splits Don’t Matter That Much 37:45 Practical Rules for Choosing a Split 39:01 Drag-and-Drop Programming 40:02 How Expectations Shape Performance 43:13 Fearmongering Around Fatigue 47:19 Alcohol Without Derailing Your Gains 51:50 Zero-Percent Beer and Keeping the Ritual 55:26 Fantasy Books and Luke’s Favourites 58:48 Where to Find Luke SUPPORT 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 train FOLLOW ANDREW COATES Instagram: @andrewcoatesfitness https://www.andrewcoatesfitness.com PARTNERS AND RESOURCES RP STRENGTH APP Use code COATESRP: https://www.rpstrength.com/coates JUST BITE ME MEALS Use code ANDREWCOATESFITNESS for 10% off: https://justbitememeals.com MACROSFIRST — FREE PREMIUM TRIAL Download MacrosFirst and enter ANDREW when asked how you heard about the app. KNKG BAGS — 15% OFF https://www.knkg.com/Andrew59676 VERSA GRIPPS https://www.versagripps.com/andrewcoates TRAINHEROIC — FREE 90-DAY TRIAL https://www.trainheroic.com/liftfree Reply to the email you receive or email [email protected] and tell them Andrew sent you. L1 BIOMECHANICS AND ASSESSMENT COURSE Use code COATES: https://pro.activelifeprofessional.com/assessmentworkshopevents

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 more Follow Stan on Instagram: @stanefferding CHAPTERS 01:47 Do You Need a Calorie Surplus to Build Muscle? 05:41 Training Matters More Than the Surplus 09:24 PEDs and Unrealistic Muscle-Growth Expectations 14:36 Hardgainers, Appetite, and NEAT 18:02 Practical Strategies to Eat More 29:55 Training Beats Simply Eating More Protein 31:18 Mechanical Tension Explained 32:48 Effort and Effective Rep Ranges 33:22 Training Volume and Time Efficiency 36:35 Diminishing Returns From More Training 39:21 High-Volume Training Anecdotes 42:20 Minimum Effective Training Volume 44:34 Exercise and Weight-Loss Mistakes 52:43 Make Exercise Enjoyable 53:48 Reconciling Steps and Structured Cardio 55:57 Final Thoughts and Where to Find Stan SUPPORT THE SHOW If 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 sight FOLLOW ANDREW COATES Instagram: @andrewcoatesfitness https://www.andrewcoatesfitness.com PARTNERS AND RESOURCES RP STRENGTH APP Use code COATESRP: https://www.rpstrength.com/coates JUST BITE ME MEALS Use code ANDREWCOATESFITNESS for 10% off: https://justbitememeals.com MACROSFIRST — FREE PREMIUM TRIAL • Download MacrosFirst • Begin setting up your account • When asked, “How did you hear about us?” enter: ANDREW KNKG BAGS — 15% OFF https://www.knkg.com/Andrew59676 VERSA GRIPPS https://www.versagripps.com/andrewcoates TRAINHEROIC — FREE 90-DAY TRIAL • Visit: https://www.trainheroic.com/liftfree • Reply to the email you receive or email [email protected] • Let them know Andrew sent you L1 BIOMECHANICS AND ASSESSMENT COURSE Use code COATES: https://pro.activelifeprofessional.com/assessmentworkshopevents

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 more I 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: @biolayne CHAPTERS 01:22 Layne Norton’s Origins 06:36 Work Ethic, ADHD, and Resilience 08:11 Injuries and the Comeback 09:36 PhD Setbacks and Building a System 12:14 Business Fallout and Legal Battles 19:33 When Hustle Starts to Hurt 24:32 Layne’s Public Persona and Fitness Grifters 27:19 The Pillars of Great Coaching 33:24 Mentorship and the Coaching Tree 34:14 Building a Coaching Legacy 36:12 Credentials Versus Evidence 38:19 Applying Logic Symmetrically 40:04 Protein Intake and the Longevity Debate 45:01 Saturated Fat, Seed Oils, and Nutrition Claims 47:22 Calories In, Calories Out 52:27 The Budget Analogy for Tracking Calories 54:02 Frugal Cars and Dream Homes 56:40 The Meaning Behind a Family Heirloom Watch 59:39 Spend Money on Experiences 01:02:46 Layne’s Greatest Powerlifting Moments 01:04:08 Final Thoughts and Episode #500 Wrap-Up Save 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 SHOW If 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 review Thank you for helping this show reach 500 episodes. FOLLOW ANDREW COATES Instagram: @andrewcoatesfitness https://www.andrewcoatesfitness.com PARTNERS AND RESOURCES RP STRENGTH APP Code COATESRP: https://www.rpstrength.com/coates JUST BITE ME MEALS Code ANDREWCOATESFITNESS for 10% off: https://justbitememeals.com MACROSFIRST — FREE PREMIUM TRIAL Download MacrosFirst and enter ANDREW when asked, “How did you hear about us?” KNKG BAGS — 15% OFF https://www.knkg.com/Andrew59676 VERSA GRIPPS https://www.versagripps.com/andrewcoates TRAINHEROIC — FREE 90-DAY TRIAL https://www.trainheroic.com/liftfree Reply to the email you receive, or email [[email protected]](mailto:[email protected]), and say Andrew sent you. L1 BIOMECHANICS AND ASSESSMENT COURSE Code COATES: https://pro.activelifeprofessional.com/assessmentworkshopevents