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Lift Free And Diet Hard with Andrew Coates

Andrew Coates
Lift Free And Diet Hard with Andrew Coates
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  • Lift Free And Diet Hard with Andrew Coates

    #501 Stan Efferding - Nutrition for Muscle Growth

    03/09/2026 | 56 mins.
    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
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    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
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    • Begin setting up your account
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    KNKG BAGS — 15% OFF
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    VERSA GRIPPS

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    TRAINHEROIC — FREE 90-DAY TRIAL

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

    L1 BIOMECHANICS AND ASSESSMENT COURSE

    Use code COATES:

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

    #500 Dr. Layne Norton - You Will Not Outwork Me

    01/09/2026 | 1h 7 mins.
    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
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    VERSA GRIPPS
    https://www.versagripps.com/andrewcoates

    TRAINHEROIC — FREE 90-DAY TRIAL
    https://www.trainheroic.com/liftfree
    Reply to the email you receive, or email [trials@trainheroic.com](mailto:trials@trainheroic.com), and say Andrew sent you.

    L1 BIOMECHANICS AND ASSESSMENT COURSE
    Code COATES:
    https://pro.activelifeprofessional.com/assessmentworkshopevents
  • Lift Free And Diet Hard with Andrew Coates

    #499 Dr. Sean Pastuch - Live More, Hurt Less

    27/08/2026 | 1h 8 mins.
    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 more

    Follow Sean on Instagram:

    @drseanpastuch

    CHAPTERS

    00:51 Why Sean Wrote Live More, Hurt Less
    02:27 The Identity Model for Change
    03:36 The Be, Do, Have Framework
    06:11 Confidence Versus Self-Esteem
    10:11 Why Identity Work Isn’t “Woo”
    13:12 Discipline Is the Result
    16:43 Pain, Restriction, and Compromise
    21:18 Sacrifice Versus Compromise
    24:46 When Society Gives You Permission to Quit
    29:04 Sean’s Neck Pain Turning Point
    31:34 Anchors, Identity, and Taking Action
    36:03 Identity Conflict and Behaviour Change
    38:18 The Analytical Mindset Trap
    40:28 “It’s Not About You” and Personal Responsibility
    44:57 Love Languages, Marriage, and Communication
    49:53 Stop Trying and Start Committing
    56:40 Coaching the Right Clients
    58:51 Influencers and Virtue Signalling
    01:03:14 Final Thoughts, Resources, and Gratitude

    SUPPORT THE SHOW

    If 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 pain

    FOLLOW ANDREW COATES

    Instagram: @andrewcoatesfitness

    https://www.andrewcoatesfitness.com

    PARTNERS AND RESOURCES
    RP STRENGTH APP

    Use code COATESRP:

    https://www.rpstrength.com/coates

    JUST BITE ME MEALS

    Use code ANDREWCOATESFITNESS for 10% off:

    https://justbitememeals.com

    MACROSFIRST — FREE PREMIUM TRIAL

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

    KNKG BAGS — 15% OFF

    https://www.knkg.com/Andrew59676

    VERSA GRIPPS

    https://www.versagripps.com/andrewcoates

    TRAINHEROIC — FREE 90-DAY TRIAL

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

    L1 BIOMECHANICS AND ASSESSMENT COURSE

    Use code COATES:

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

    #498 Emma Storey-Gordon - Fat Loss for Women, Insulin Resistance, and Training Rep Ranges

    25/08/2026 | 1h 6 mins.
    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 more

    Follow Emma on Instagram:

    @esgfitness

    CHAPTERS

    00:49 Is Fat Loss Different for Women?
    04:49 Why Fitness Myths Feel True
    07:25 Smaller Bodies and Bigger Portion Sizes
    10:16 Restaurants, Portions, and Energy Intake
    12:37 Supersize Me and Food Culture
    15:39 What Training Looks Like in the Real World
    19:56 Confusing Messaging Leads to Inaction
    23:38 Terrible Calorie Advice for Short Women
    26:56 NEAT Adaptation and Misleading Headlines
    30:47 Why Magnitude Matters in Research
    34:37 Insulin Resistance Explained
    35:44 Coaching for Better Glucose Control
    36:42 Protein and the Insulin Response
    43:29 Does Running Make Women Gain Fat?
    45:38 Can More Workouts Give You More Energy?
    49:53 Aging, Independence, and Fall Risk
    54:56 Diminishing Returns and Consistency
    01:03:09 Emma’s Book and Supplement Scams

    SUPPORT THE SHOW

    If 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 woman

    FOLLOW ANDREW COATES

    Instagram: @andrewcoatesfitness

    https://www.andrewcoatesfitness.com

    PARTNERS AND RESOURCES

    RP STRENGTH APP

    Use code COATESRP:

    https://www.rpstrength.com/coates

    JUST BITE ME MEALS

    Use code ANDREWCOATESFITNESS for 10% off:

    https://justbitememeals.com

    MACROSFIRST — FREE PREMIUM TRIAL

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

    KNKG BAGS — 15% OFF

    https://www.knkg.com/Andrew59676

    VERSA GRIPPS

    https://www.versagripps.com/andrewcoates

    TRAINHEROIC — FREE 90-DAY TRIAL

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

    L1 BIOMECHANICS AND ASSESSMENT COURSE

    Use code COATES:

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

    #497 Dr. Darren Candow - Creatine and Your Brain, Performance, Bone Health, and Sleep

    20/08/2026 | 51 mins.
    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 more

    Follow Darren on Instagram:

    @dr.darrencandow

    CHAPTERS

    00:45 Creatine Basics and Muscle Saturation
    04:23 Creatine and Brain Health: Hype vs. Evidence
    08:51 Creatine and Sleep Deprivation
    13:10 Concussions and Head Trauma
    17:51 Creatine and Mental Health
    19:47 Safety, Kidney Health, and Creatinine
    24:37 Homocysteine, Cancer, and Other Myths
    28:37 How Much Muscle Does Creatine Actually Build?
    29:27 Strength, Muscle, and Long-Term Independence
    30:17 Bone and Brain Health
    31:32 Creatine and Training Quality
    34:19 The Best Forms of Creatine
    37:32 Timing and the Anabolic Window
    39:52 Cost, Marketing, and the “Pink Tax”
    42:55 The Creatine and Caffeine Myth
    45:46 Loading Protocols and Injury Rehabilitation
    48:22 Future Research and Microdosing
    50:45 Cooking With Creatine and Final Thoughts

    SUPPORT THE SHOW

    If 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 bodybuilders

    FOLLOW ANDREW COATES

    Instagram: @andrewcoatesfitness

    https://www.andrewcoatesfitness.com

    PARTNERS AND RESOURCES
    RP STRENGTH APP

    Use code COATESRP:

    https://www.rpstrength.com/coates

    JUST BITE ME MEALS

    Use code ANDREWCOATESFITNESS for 10% off:

    https://justbitememeals.com

    MACROSFIRST — FREE PREMIUM TRIAL

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

    KNKG BAGS — 15% OFF

    https://www.knkg.com/Andrew59676

    VERSA GRIPPS

    https://www.versagripps.com/andrewcoates

    TRAINHEROIC — FREE 90-DAY TRIAL

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

    L1 BIOMECHANICS AND ASSESSMENT COURSE

    Use code COATES:

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