Lift Free And Diet Hard with Andrew Coates

Susan Niebergall - author and one of the most visible female fitness authorities in the industry - returns to share her wisdom on aging, strength, recovery, metabolism, and redefining what women should strive for physically.In this episode, Susan and Andrew discuss how cultural messaging pushed generations of women toward being skinny instead of strong, how strength training changed her recovery after hip replacement surgery, and why maintaining muscle and purpose may be one of the most powerful anti-aging strategies available.Susan also shares practical insight into osteoporosis, metabolism changes, retirement risks, hormone therapy, and training approaches for longevity.THIS EPISODE COVERS:How cultural and gender stereotypes pushed women toward thinness over strengthHer recovery two years after hip replacement surgeryWhy pre-surgery strength training improved her recovery outcomesWhy she believes we age because we stop using our strengthThe hidden risks of retirement and how to approach it more healthfullyWhether metabolism slows with age — and by how muchWhat she means by “Lifestyle Metabolism”Training and lifestyle strategies for osteoporosis managementHer experience with hormone replacement therapy (HRT)Rep ranges, training intensity, and recovery considerations after 60And much moreInstagram: @susanniebergallfitnessCHAPTERS00:54 Two Years After Hip Replacement: Recovery, Stability & Feeling Normal02:05 Prehab Pays Off: Training Before Surgery & Early Rehab Milestones07:33 Aging, Strength & Retirement: Why Slowing Down Speeds Aging10:16 Identity, Purpose & Retiring To Something11:50 Sponsor: MacrosFirst12:55 How Heavy Is Heavy After 60? Training Intensity & Mindset17:15 Rep Ranges for Real Humans23:26 Recovery as the New Priority24:37 Sponsor: TrainHeroic25:56 Metabolism & Aging: What Research Really Says26:28 Why Metabolism Feels Slower27:56 Lifestyle Metabolism (NEAT) Explained29:18 What Metabolism Really Means31:22 Osteoporosis Wake-Up Call32:50 Training Safely for Bone & Muscle36:18 Advice for Your 30s–40s38:51 Diet Culture & Body Image43:57 Sponsor: Just Bite Me Meals45:02 Starting HRT at 6549:48 Navigating Menopause Information53:06 Where to Follow Susan + Wrap-UpSUPPORT THE SHOWIf this episode helped you rethink aging, strength, or your long-term health, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me — I will respond)Sending it to someone who wants to age strongerFOLLOW 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 percent off)https://justbitememeals.comMacrosFirst – FREE Premium TrialDownload MacrosFirst → During setup answer: ANDREWKNKG Bags (15 percent off)https://www.knkg.com/Andrew59676Versa Grippshttps://www.versagripps.com/andrewcoatesTRAINHEROIC – FREE 90 Day Trialhttps://www.trainheroic.com/liftfree

Nick Shaw — CEO of RP Strength, author, and IFBB Pro Bodybuilder — returns to the show to discuss how the “science-based lifting” space evolved from education into competing ideologies.In this episode, Nick and Andrew break down what actually matters for building muscle, why online hypertrophy debates have become tribal, and how context — including training age, anthropometry, and life constraints — should drive training decisions far more than rigid dogma.THIS EPISODE COVERS:Where science-based lifting content creators went wrongWhy the hypertrophy space feels like an ideological battlegroundThe practical reality of low-rep vs high-rep trainingWhy anthropometry and age influence rep-range decisionsThe most important principles for building muscle effectivelyWhether you can disagree with someone and still respect themHow Nick maintains his IFBB Pro-level physiqueBalancing training with family life and running a companyUsing seasons of intensity and maintenance phases in trainingAnd much moreInstagram: @nick.shaw.rpCHAPTERS00:16 Nick Shaw Returns: White Monster, RP Strength & catching up02:17 Why Hypertrophy Content Feels Like an Ideology War03:44 From Gatekeepers to Algorithms: Social Media Rewards Extremes08:43 The “Weird Curl” Debate: Novel Stimulus vs Clickbait15:52 Low-Rep Hypertrophy Absolutism: What Works, What’s Not22:03 Training Age, Joint Tolerance & Lever Lengths: Context Matters24:45 Creator Incentives: Education vs Outlandish Content27:35 Sponsor Break: RP Hypertrophy App28:58 Muscle-Building Principles: Consistency, Failure Proximity & Progression33:58 Old-School Debates & Survivorship Bias34:46 Why Elite Bodybuilders Aren’t Great Templates35:07 Volume vs Intensity False Dichotomy37:02 Cancel Culture in Fitness & Context Collapse39:38 Viral Hot Takes and Stimulus Misunderstandings46:46 Social Media Outrage and Tribalism52:13 Sponsor Break: King Kong Bags + Arnold Meetup53:25 Maintaining an IFBB Pro Physique Training 3x/Week56:14 Seasons of Intensity & Maintenance Phases59:03 RP Hypertrophy App Guardrails & Progression01:02:00 Micro Plates & Home Gym Hacks01:04:22 Wrap-Up & Where to Follow NickSUPPORT THE SHOWIf this episode helped you cut through hypertrophy confusion, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me — I will respond)Sending it to someone frustrated with conflicting training adviceFOLLOW 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 percent off)https://justbitememeals.com/MacrosFirst – FREE Premium TrialDownload MacrosFirstDuring setup, answer: How did you hear about us?Type: ANDREWKNKG Bags (15 percent 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 trials@trainheroic.com) and let them know Andrew sent you

Please enjoy this rare bonus Saturday episode with Stefan Gehrig, founder of KNKG - my favourite gym bag and duffel company.Stefan also holds a PhD in Muscle Biology and worked in research studying muscle wasting disorders before pivoting into entrepreneurship. While he no longer works directly in academia, I didn’t want to miss the opportunity to ask valuable questions about his expertise in muscular dystrophy, sarcopenia, and other muscle-wasting conditions.We also discuss the leap from research to building one of the most respected gym bag brands in the world - and what it takes to go all-in on a side hustle.THIS EPISODE COVERS:The story behind founding KNKGPivoting from academic research to entrepreneurshipWhat went into deciding to go all-in on a side hustleWhat muscular dystrophy is and who is at riskOther muscle wasting diseases and their individual and societal impactHow lifestyle affects muscle health and disease riskSarcopenia and age-related muscle lossWhy strength training matters for long-term healthNeurological conditions like ALS and MS and their connection to muscle wastingApplying scientific thinking to businessAnd much moreWe’ll both be at the Arnold Sports Festival March 6th and 7th at the KNKG booth — come say hello.If you’d like to grab your own KNKG bag, DM me and I’ll send you my 15 percent discount code.Instagram: @knkgCHAPTERS00:16 Meet Stefan Gehrig: KNKG founder, PhD, CrossFit Games athlete01:09 How Andrew became a KNKG superfan (Arnold booth announcement)02:23 KNKG’s origin story: from PhD research to building bags since 201104:09 From scientist to founder: CrossFit niche + The 4-Hour Workweek spark05:30 Designing without experience: materials, factories, and manufacturing06:21 What was missing in gym bags: organization, shoe compartments, function08:02 The leap: leaving academia and going all-in on KNKG10:22 Why it worked: timing, runway, and applying the scientific method to business12:27 Arnold Sports Festival + 15% discount details13:38 The 80/20 of KNKG: product development, word-of-mouth, long lead times15:44 Muscular dystrophy explained (Duchenne, risks, treatments)19:07 Staying current in research — and why science is all-consuming20:28 Sarcopenia: age-related muscle loss and why strength training matters25:23 Training for life: resistance + cardio, hybrid programming28:18 ALS & MS: neurological causes of muscle wasting31:01 See you at the Arnold: booth details32:12 Wrap-up: where to follow KNKGSUPPORT THE SHOWIf you enjoyed this bonus episode, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me — I will respond)Sending it to someone interested in entrepreneurship or muscle healthFOLLOW 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 percent off)https://justbitememeals.com/MacrosFirst – FREE Premium TrialDownload MacrosFirstDuring setup, answer: How did you hear about us?Type: ANDREWKNKG Bags (15 percent off — DM for code)Versa 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 trials@trainheroic.com) and let them know Andrew sent you

Alex Effer is a clinical exercise physiologist and biomechanics educator.Instead of getting your biomechanics education from TikTok, this episode brings one of the industry’s most thoughtful teachers to break down what actually matters - and what doesn’t - when it comes to understanding how your body moves.THIS EPISODE COVERS:How much a basic understanding of biomechanics actually matters for the average gym-goerThe most valuable bio mechanical concepts that can immediately improve trainingWhy understanding your centre of mass changes how you liftWhat “corrective exercises” are supposed to be - and why they often don’t do what people thinkWhy terms like “compensations” and “imbalances” can be red flagsCommon boogeyman concepts people unnecessarily worry about in trainingHow joint position interacts with the nervous systemPractical ways to apply biomechanics without overcomplicating thingsAnd much moreInstagram: @alex.efferCHAPTERS01:40 The Importance of Biomechanics05:43 Understanding Center of Mass11:54 Rib Cage and Pelvis Orientation18:48 Pathologizing Movement Patterns30:24 Understanding Joint Position and Nervous System31:27 The Role of Biomechanics in Exercise31:55 Practical Applications and Techniques34:38 Debunking Corrective Exercise Myths44:26 Effective Warmup Strategies46:57 Case Study: Powerlifter with SI Joint Pain49:45 The Importance of Proper Exercise Selection55:25 Where to Find More Content56:55 Final Thoughts and Call to ActionSUPPORT THE SHOWIf this episode helped simplify biomechanics and cut through confusion, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me — I will respond)Sending it to someone stuck in “corrective exercise” paralysisFOLLOW 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 percent off)https://justbitememeals.com/MacrosFirst – FREE Premium TrialDownload MacrosFirstDuring setup, answer: How did you hear about us?Type: ANDREWKNKG Bags (15 percent 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 trials@trainheroic.com) and let them know Andrew sent you

Luke Hanna holds a Master’s degree in Obesity and Clinical Nutrition and a degree in Sport and Exercise Science. He has become one of my favourite authorities on evidence-based nutrition.Luke joins the podcast to break down the controversy surrounding the new American food pyramid - what it gets right, where it falls short, and why most people won’t follow it regardless.THIS EPISODE COVERS:The attention and controversy surrounding the new American food pyramidWhat the updated pyramid gets wrongWhat it gets rightInconsistencies in the pyramid and media messagingWhether the new pyramid has been misrepresented compared to the old oneWhether people actually follow official governmental food guidesWhy Luke shifted his beliefs on saturated fat and LDL cholesterol — and what the evidence actually saysWhether strength training or cardio meaningfully increase appetite and lead to “eating back” burned caloriesCommon narratives around not needing fibreThe benefits of eating more fibreWhy restricting calories earlier in the day before a special occasion can sometimes backfireAnd much moreInstagram: @lukehannanutritionCHAPTERS00:38 Discussion on the New Food Pyramid03:03 Critique of the Guidelines04:49 Misrepresentation and Public Perception13:00 Alcohol Guidelines and Corporate Influence16:49 Practical Advice for Following Guidelines21:12 Policy Changes for Better Health23:32 Personal Reflections on Nutrition Beliefs27:50 Introduction to the Keto CTA Study28:40 Misrepresentation of Study Data29:16 The Importance of Context in Nutrition35:44 Exercise and Appetite: Myths and Facts41:53 Calorie Banking: Does It Work?45:56 The Benefits of Fibre50:04 Conclusion and Final ThoughtsSUPPORT THE SHOWIf this episode helped you think more clearly about nutrition guidelines and media messaging, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me — I will respond)Sending it to someone confused about dietary guidelinesFOLLOW 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 percent off)https://justbitememeals.com/MacrosFirst – FREE Premium TrialDownload MacrosFirstDuring setup, answer: How did you hear about us?Type: ANDREWKNKG Bags (15 percent 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 trials@trainheroic.com) and let them know Andrew sent you

Dr. Christle Guevarra is a board-certified physician in family and sports medicine and an expert in GLP-1 agonist medications and other weight loss drugs.Christle returns to take us through a deeper dive into the rapidly evolving world of weight loss medications, including new drugs in development, societal implications, influencer narratives, and what patients should actually be thinking about when considering these treatments.THIS EPISODE COVERS:Whether there are more effective weight loss drugs on the market than OzempicWhat Tirzepatide is and how it worksWhat Retatrutide is and whether it is approved for useWhat triple receptor agonist medications areOther promising weight loss medications currently being developed and testedThe potential societal impact of these medications over the next 2 to 5 yearsWhether these medications should be used as a long-term solutionWhat conditions would need to be met to discontinue themWhat patients should actively manage about their nutrition while using these medicationsWhether there is merit to influencer claims about a “nature’s Ozempic”New fear-based narratives surrounding GLP-1 agonists and similar drugsHow to navigate conversations around the “skinny Hollywood” trendAnd much moreIf you would like to hear Christle discuss GLP-1 agonist medications in more foundational detail, check out episode #331:Apple:https://podcasts.apple.com/ca/podcast/lift-free-and-diet-hard-with-andrew-coates/id1294990985?i=1000684835291Spotify:https://open.spotify.com/episode/6ykUEt7qvn3iWdjLVD3qF7?si=6K_NqyGeQ_6PWeHfYuJ4iQYouTube:https://youtu.be/Q-4ozbqPDGEInstagram: @dr.christleCHAPTERS00:16 Understanding GLP-1 Agonists00:59 Diving into Tirzepatide04:15 Cat Vomit Interlude05:24 RP Strength and Hypertrophy App06:47 Market and Usage of GLP-1 Agonists11:41 Future of Weight Loss Medications21:37 Challenges with Medication Costs26:59 The Role of Profit in Medical Research28:09 Long-Term Use of Medications: A Balanced Perspective31:14 Personal Journey with GLP-1 Medications33:43 Managing Health Beyond Medication35:59 Debunking the “Nature’s Ozempic” Myth39:56 Celebrity Influence and Media Narratives47:51 Future of Weight Loss Medications50:24 Resources and Final ThoughtsSUPPORT THE SHOWIf this episode helped clarify the rapidly changing world of weight loss medications, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me — I will respond)Sending it to someone trying to navigate GLP-1 conversations responsiblyFOLLOW 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 percent off)https://justbitememeals.com/MacrosFirst – FREE Premium TrialDownload MacrosFirstDuring setup, answer: How did you hear about us?Type: ANDREWKNKG Bags (15 percent 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 trials@trainheroic.com) and let them know Andrew sent you

Dr. Supriya Joshi is a gastroenterologist, hepatologist, and lecturer at the University of Toronto. She joins the show to share her expertise on liver health and to clarify many of the misconceptions surrounding alcohol, fatty liver disease, insulin resistance, supplements, and environmental risk factors.In this episode, Dr. Joshi breaks down what Non-Alcoholic Fatty Liver Disease (NAFLD) is, why rates are increasing, and what everyday people should understand about protecting and improving their liver health.THIS EPISODE COVERS:What Non-Alcoholic Fatty Liver Disease (NAFLD) is and why rates are risingWhy insulin resistance is a significant driver of liver diseaseWhether you need to be obese to develop NAFLDThe role of high fructose corn syrup in the food supplyHow liver disease risk scales with alcohol consumptionWhether declining alcohol consumption offsets increasing NAFLD riskIf stopping alcohol can reverse liver damageThe importance of weight loss for reducing liver disease riskSupplements and medications that may pose risks to liver healthWhether any supplements improve liver healthEnvironmental risk factors affecting liver functionOther liver diseases people should be aware ofThe relationship between vitamin D deficiency and liver healthThe genetic components of liver disease riskAnd much moreInstagram: @liverhealthmdCHAPTERS01:40 Understanding Non-Alcoholic Fatty Liver Disease (NAFLD)05:10 Lifestyle Factors Contributing to NAFLD13:00 The Role of Alcohol in Liver Health18:08 Supplements and Medications Impacting Liver Health24:24 Diet and Liver Health: What to Eat and Avoid27:00 The Liver’s Remarkable Ability to Heal27:29 Weight Loss and Lifestyle Changes for Liver Health28:49 The Role of GLP-1 in Treating Fatty Liver Disease31:38 Addressing Obesity and Metabolic Dysfunction35:14 Environmental and Nutritional Factors Affecting Liver Health37:21 The Importance of Vitamin D and Magnesium40:14 Understanding Hepatitis and Other Liver Diseases45:36 Practical Tips for Improving Liver Health52:48 Conclusion and Resources for Liver HealthSUPPORT THE SHOWIf this episode helped you better understand your liver health and risk factors, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me — I will respond)Sending it to someone concerned about alcohol, fatty liver, or metabolic healthFOLLOW 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 percent off)https://justbitememeals.com/MacrosFirst – FREE Premium TrialDownload MacrosFirstDuring setup, answer: How did you hear about us?Type: ANDREWKNKG Bags (15 percent 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 trials@trainheroic.com) and let them know Andrew sent you

Brad Stulberg returns to the show to share lessons from his newest book, The Way of Excellence.In this episode, Brad joins Andrew Coates to explore what excellence actually means for everyday people — not elite performers chasing perfection, but normal humans trying to live well, work with purpose, and avoid burning out in a noisy, overstimulating world.This conversation unpacks the difference between happiness and fulfillment, the dangers of optimizing life around comfort and dopamine, and why choosing meaningful stress is often the path to a better life.THIS EPISODE COVERS:What “excellence” looks like for everyday peopleHow to set up your environment to support excellenceThe critical difference between happiness and fulfillmentProblems with the Happiness Industrial ComplexWhy bypassing the pursuit of instant happiness mattersWhy stress with purpose is better than stress avoidanceWhat “Internet Brain” is and why it is harmfulWhat Zombie Burnout is and how it sneaks up on peopleWhy progress often feels mystical rather than linearThe role of community in sustained excellenceAnd much moreBrad’s new book The Way of Excellence is available now, everywhere books are sold.Instagram: @bradstulbergCHAPTERS00:40 Defining Excellence02:16 Fulfillment vs. Happiness04:55 The Happiness Tube Hypothetical10:12 Choosing Meaningful Stress11:43 The Role of Stress in Growth21:33 Personal Reflections on Deadlifting25:17 The Mystical Journey of Progress27:08 The Addictive Nature of Feedback27:18 The Mystery of Mastery27:35 Golf and the Flow State27:55 Variable Reinforcement and Gambling28:41 Periodization for Life29:40 The Value of Novel Ideas in Books33:46 Setting Up an Environment for Excellence35:28 The Impact of Community on Success39:39 Zombie Burnout Explained40:56 Finding Purpose in Work and Life44:25 The Dangers of Internet Brain46:36 Reflections on the Pandemic47:38 Conclusion and Book RecommendationsSUPPORT THE SHOWIf this episode helped you rethink success, fulfillment, or how you relate to stress, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me — I will respond)Sending it to someone who feels successful but unfulfilledFOLLOW 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 percent off)https://justbitememeals.com/MacrosFirst – FREE Premium TrialDownload MacrosFirstDuring setup, answer: How did you hear about us?Type: ANDREWKNKG Bags (15 percent 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 trials@trainheroic.com) and let them know Andrew sent you

Jonathan Goodman is one of the most influential thought leaders and entrepreneurs in the fitness industry. After years of building businesses and platforms, Jonathan has now made writing books his primary focus.In this episode, Jonathan joins Andrew Coates to unpack the ideas behind his new book, Unhinged Habits, and to challenge some of the most sacred advice in personal development — especially the overemphasis on consistency and incremental progress.Instead, Jonathan makes the case for seasons of unhinged intensity, intentional rest, and creating contrast in your life — while also explaining where consistency still matters and why most people misunderstand how high performers actually operate.THIS EPISODE COVERS:What is wrong with the classic advice of consistency and incremental improvementThe value of thinking in seasons of intensity and seasons of restHow to make seasons of unhinged intensity actually workWhy contrast matters for growth, creativity, and motivationWhy you cannot meaningfully transform more than one major area at a timeHow to put other priorities into maintenance while focusing on transformationThe value of shortening the delay of gratificationWhere consistency truly mattersThe disconnect between what many authors preach and how they actually liveAnd much moreJonathan’s book Unhinged Habits is available now, everywhere you can buy books.Instagram: @itscoachgoodmanCHAPTERS01:41 The Concept of Seasonality and Consistency12:32 The Importance of Iteration and Quick Learning16:34 The Role of Contrast and Novelty in Life23:37 Balancing Intensity and Consistency29:53 The Myth of 1 Percent Better Every Day30:41 Building a New System for Growth31:27 The Concept of New Baselines31:55 A Thought Experiment on Wealth Inequality33:22 Seasonality-Focused Intensity34:07 RP Strength and the RP Hypertrophy App35:30 Consistency vs Intensity37:11 Writing, Creativity, and Intense Sprints46:23 The Tiny Backpack Rule47:11 Rebuilding the Calendar48:00 Fitness-First Thinking52:43 The Ideal Calendar55:34 Conclusion and Call to ActionSUPPORT THE SHOWIf this episode challenged how you think about growth, productivity, or self-improvement, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me — I will respond)Sending it to someone stuck trying to “do everything at once”FOLLOW 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 percent off)https://justbitememeals.com/MacrosFirst – FREE Premium TrialDownload MacrosFirstDuring setup, answer: How did you hear about us?Type: ANDREWKNKG Bags (15 percent 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 trials@trainheroic.com) and let them know Andrew sent you

Shona Vertue combines her background as a strength coach, yoga teacher, and psychology graduate to coach and educate people across the world.In this episode, Shona joins Andrew Coates to explore what yoga and Pilates actually are, what they do well, and where they may fall short if used as the only training method—especially as we age.This conversation moves beyond surface-level takes to examine strength, muscle, bone health, psychology, and self-efficacy, while also addressing common misconceptions and marketing narratives around yoga and Pilates.THIS EPISODE COVERS:How Shona helped David Beckham embrace yogaWhat yoga actually isThe different styles of yoga and how they differWhy yoga is far more than just physical movementThe potential benefits of incorporating yoga into your lifeCommon misconceptions about yoga and its benefitsWhether yoga or Pilates alone are enough to build muscle and strengthConsiderations for muscle, bone, and strength as we ageCommon misconceptions about PilatesPotential flaws in Pilates marketing and messagingWhy many people become too narrow in their training methodsHow to encourage devoted yoga or Pilates practitioners to add strength trainingWhat self-efficacy is and why Shona is so passionate about itAnd much moreInstagram: @shona_vertueCHAPTERS01:26 David Beckham and Yoga02:55 Understanding Yoga’s Benefits06:50 Different Styles of Yoga15:12 Challenges and Misconceptions17:33 Yoga and the Stress Response26:12 Men and Yoga28:27 The Value of Yoga in a Balanced Life30:10 Pilates: Misconceptions and Benefits35:13 Comparing Yoga, Pilates, and Weight Training42:31 The Importance of Self-Efficacy in Fitness49:42 Psychological Aspects of Fitness and Health54:53 Conclusion and ResourcesSUPPORT THE SHOWIf this episode expanded how you think about movement, training, and long-term health, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me — I will respond)Sending it to someone who believes one training method is “enough”FOLLOW 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 percent off)https://justbitememeals.com/MacrosFirst – FREE Premium TrialDownload MacrosFirstDuring setup, answer: How did you hear about us?Type: ANDREWKNKG Bags (15 percent 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 trials@trainheroic.com) and let them know Andrew sent you

Michael Mash is a Doctor of Physical Therapy and the founder of Barbell Rehab. Known for bridging the gap between rehabilitation and strength training, Michael returns to challenge some of the most common fears surrounding injuries, barbells, and lifting heavy.In this episode, Michael joins Andrew Coates to explain what he really means when he says “I’d rather be strong and in pain than weak and in pain” — and why avoiding load, stress, and barbells often creates more problems than it solves.Rather than promoting recklessness, this conversation centers on intelligent load management, graded exposure, and the reality that strength is one of the most protective qualities we can build over a lifetime.THIS EPISODE COVERS:What Michael means by “I’d rather be strong and in pain than weak and in pain”Whether barbells are inherently riskier to train withWhy many older lifters move away from barbellsHow improper loading and barbell use can create problemsPushback against the idea that barbells are not for beginnersWhy the risk of injury from lifting is small compared to the risks of a sedentary lifestyleWhy load management and graded exposure matter most in injury rehabWhy stress is not the enemy and acts as a stimulus for durabilityAnd much moreInstagram: @barbellrehabCHAPTERS00:29 The Barbell Rehab Philosophy01:20 Debunking Barbell Myths02:44 Load Management and Injury Prevention04:13 Adapting Training for Individual Needs05:17 The Role of Barbells in Strength Training06:45 The Importance of Strength Training13:17 Sponsor Break – Train Heroic14:39 Barbells for Beginners17:58 Injury Risks and Strength Training22:48 Managing Stress and Injury Risk25:18 Obesity and Injury Risk25:45 Load Management and Client Communication26:33 King Kong Backpacks Promo27:43 Rest vs Load for Injuries32:35 Cross-Education Training37:01 Rehab Principles Across Professions42:53 The Body as a Garden, Not a Car50:22 Barbell Rehab Courses and Final ThoughtsSUPPORT THE SHOWIf this episode helped reframe how you think about pain, strength, or injury, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me — I will respond)Sending it to someone who is afraid to lift because of pain or injuryFOLLOW 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 percent off)https://justbitememeals.com/MacrosFirst – FREE Premium TrialDownload MacrosFirstDuring setup, answer: How did you hear about us?Type: ANDREWKNKG Bags (15 percent 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 trials@trainheroic.com) and let them know Andrew sent you

Dan Feldman returns for a masterclass in evidence-based nutrition, covering two of the most debated topics in modern health conversations: gluten intolerance and organic foods.Dan is a trusted voice in evidence-based nutrition media and practice, and in this episode he joins Andrew to break down what the research actually says — without fear-mongering, food moralizing, or ideology.THIS EPISODE COVERS:Gluten, gluten intolerance, and related topicsHow common celiac disease is in societyWhat celiac disease is and what its symptoms areWhether non-celiac gluten sensitivity or intolerance is really a thingWhether people can believe they are intolerant to gluten or wheat without a physical mechanism presentWhether there are health benefits associated with consuming wheat and whole grainsPotential downside risks of avoiding gluten or wheatWhy some gut issues may actually be caused by FODMAP intoleranceHow elimination diets can help identify gastrointestinal issuesWhether there are health benefits from eating organic foodsWhether organic foods contain less pesticide residue and whether that is even an issueProblems created by pressure to get people to eat organic foodsWhether consuming organic foods is linked to fat lossWhy coffee is not bad for you and may help you live longerAnd much moreInstagram: @powerlifterdietitianCHAPTERS00:30 Understanding Celiac Disease02:41 Symptoms and Diagnosis of Celiac Disease05:07 Non-Celiac Gluten Sensitivity12:58 The Role of Belief in Gluten Sensitivity16:40 Elimination Diets and Carnivore Dieting18:26 Nutritional Considerations for Gluten-Free Diets24:34 Social Identity and Dietary Trends28:24 Oatmeal and Gluten Contamination30:17 Debating the Benefits of Organic Foods32:15 The Cost of Organic Foods33:41 Nutritional Value and Health Outcomes of Organic Foods36:20 The Impact of Organic Messaging on Vulnerable Populations42:55 Exploring GMOs and Non-GMO Foods47:45 The Health Benefits of CoffeeSUPPORT THE SHOWIf this episode helped clarify confusing or stressful nutrition topics, you can help the show by:Subscribing and checking out more episodesSharing it on social media (tag me — I will respond)Sending it to someone confused about gluten, gut health, or organic foodsFOLLOW 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 percent off)https://justbitememeals.com/MacrosFirst – FREE Premium TrialDownload MacrosFirstDuring setup, answer: How did you hear about us?Type: ANDREWKNKG Bags (15 percent 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 trials@trainheroic.com) and let them know Andrew sent you

Chris Bailey is the bestselling author of The Productivity Project, Hyperfocus, How to Calm Your Mind, and his newest release, Intentional.In this episode, Chris joins Andrew Coates to explore why so many capable, driven people still feel stuck, scattered, or unfulfilled—and how the issue is often not effort, but misalignment between goals, values, and intentions.Drawing from years of research and personal experimentation, Chris explains how clarity around values changes decision-making, why many popular productivity frameworks fail long-term, and how intention-based thinking can help you finish what you start and do more of what genuinely matters.IN THIS EPISODE, CHRIS SHARES INSIGHT ON:Why many people struggle with success despite working hardHow misaligned values quietly sabotage progressThe importance of getting clear on your core valuesHow to align goals with values for sustainable momentumThe 12 evidence-based primary goals people tend to pursueWhat an intention stack is and how to use oneWhy people are better at starting than finishingWhy goals are better viewed as predictions, not promisesThe importance of continual course correctionWhy the SMART goals framework lacks strong evidenceHow rigid goal-setting can hurt long-term successThe productivity and mental health benefits of meditationWhy letting your mind wander boosts creativityChris’s personal experiences as a long-term authorAnd much moreI hope you will check out Chris’s brand new book: IntentionalInstagram: @chrisbaileyauthCHAPTERS00:16 Meet Chris Bailey: Author and Productivity Expert00:57 Understanding Intentionality04:02 The Role of Values in Setting Intentions10:17 The Intention Stack: Aligning Values, Priorities, and Goals17:44 The Science of Goal Attainment26:49 Personal Practices for Emotional Wellbeing27:31 The Benefits of Meditation28:54 Strategic Use of Caffeine29:39 Sponsorship Aspirations31:05 Saying No to Stay Productive31:34 The Trap of Success34:19 The Power of Scatter Focus38:14 Book Sales and Expectations47:47 The Flaws of SMART Goals52:22 Final Thoughts and TakeawaysSUPPORT THE SHOWIf this episode helped you think more clearly about what you are working toward, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me — I will respond)Sending it to someone who feels busy but misalignedFOLLOW 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 percent off)https://justbitememeals.com/MacrosFirst – FREE Premium TrialDownload MacrosFirstDuring setup, answer: How did you hear about us?Type: ANDREWKNKG Bags (15 percent 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 trials@trainheroic.com) and let them know Andrew sent you

Luka Hocevar returns to the show with lessons drawn from decades as a coach, mentor, and educator—and now, his newest and most meaningful role: fatherhood.In this episode, Luka joins Andrew Coates to unpack what it actually takes to balance high-level coaching, athleticism, business ownership, and family life without burning out or lowering standards.Rather than preaching productivity hacks, Luka shares how embracing constraints, clarifying priorities, and maintaining athletic capacity have allowed him to show up better across every role he occupies.IN THIS EPISODE, LUKA SHARES INSIGHT ON:How he balances being an engaged father, partner, coach, mentor, and business ownerWhy constraints are not limitations but performance multipliersHow to transition effectively between roles in work and lifeWhy staying athletic matters more as we get olderHow quickly strength, speed, and power decline without trainingPractical strategies for training athleticism long-termHow to train explosiveness, speed, and power responsiblyWhat he means by telling clients, “I have high expectations for you—and I know you can meet them”Why belief from a coach can change outcomesWhy focus matters more than volume or busynessHow meaning and standards sustain long-term performanceAnd much moreInstagram: @lukahocevarCHAPTERS01:03 Balancing Fatherhood and Career02:42 Adapting to New Constraints04:05 Maximizing Productivity and Delegation05:08 The Importance of Transitions06:52 Energy Management and Delegation14:20 Promotional Segment – King Kong Backpacks15:30 The Importance of Staying Athletic as We Age17:24 Training for Longevity and Injury Prevention20:54 Programming for Athleticism34:01 Real-World Programming Examples35:57 Dynamic Warm-Ups and Plyometrics36:41 Strength Training Techniques38:09 Balancing Skill and Fatigue40:10 Maintaining Form Under Fatigue42:50 Coaching Philosophy and Belief in Clients50:42 Focus, Meaning, and High Standards58:05 Building Skills and Support Systems01:07:04 Final Thoughts and Upcoming EventsSUPPORT THE SHOWIf this episode resonated with you, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me — I will respond)Sending it to a coach, parent, or business owner juggling competing prioritiesFOLLOW 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 percent off)https://justbitememeals.com/MacrosFirst – FREE Premium TrialDownload MacrosFirstDuring setup, answer: How did you hear about us?Type: ANDREWKNKG Bags (15 percent 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 trials@trainheroic.com) and let them know Andrew sent you

Dr. Alyssa Olenick is one of the fastest-rising educators and coaches in the evidence-based fitness space. Known for her clarity, skepticism, and ability to translate complex physiology into practical coaching decisions, Alyssa returns to the show to tackle one of the most misunderstood topics in modern fitness.In this episode, Alyssa joins Andrew Coates to unpack what she actually means when she says “most women would be better off if they trained more like men”—and why so much women-specific training advice is built on shaky assumptions, incentives, and half-understood biology.Rather than arguing for a one-size-fits-all approach, Alyssa makes a strong case for prioritizing training experience, individual capacity, and fundamentals over sex-based fear-mongering and hormonal hype.IN THIS EPISODE, ALYSSA SHARES INSIGHT ON:What she really means by “women should train more like men”The difference between women-based training evidence vs. women-based hypothesesWhy many popular influencers sell certainty without sufficient evidenceThe incentives behind unproven or disproven training narrativesWhy differences between individuals often matter more than sex differencesWhether women (or anyone) should fear cortisol spikes from intense trainingWhy stress is not inherently bad and how context mattersHow stress management actually fits into training and lifeWhy elevated heart rate during lifting is not cardioWhy strength training cannot replace cardiovascular trainingHow menstrual cycle considerations are often oversimplifiedAnd much moreInstagram: @doclyssfitnessCHAPTERS00:50 Debunking Fitness Myths: Training Like a Man01:14 The Importance of Structured Strength Training02:24 The Role of Intensity in Training03:28 Nutrition Tracking and the MacrosFirst App04:32 Programming for Women vs Men06:01 Understanding Stress and Hormones in Training12:26 Debunking Hormonal Hypotheses20:25 Fitness Status vs Sex Differences26:15 Hormonal Effects on Women’s Training27:18 Menstrual Cycle and Training Adaptations29:16 Perception vs Physiological Impact32:13 Individual Variability in Menstrual Cycles34:03 Cardiovascular Responses and Training Adjustments38:24 Lifting vs Cardio: Clearing the Confusion46:35 The Importance of Cardiovascular Fitness52:00 Final Thoughts and TakeawaysSUPPORT THE SHOWIf this episode challenged your thinking, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me — I will respond)Sending it to a coach or client confused by hormone-based fitness adviceFOLLOW 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 percent off)https://justbitememeals.com/MacrosFirst – FREE Premium TrialDownload MacrosFirstDuring setup, answer: How did you hear about us?Type: ANDREWKNKG Bags (15 percent 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 trials@trainheroic.com) and let them know Andrew sent you

Clifton Harski is the COO of The PPSC, a veteran of group exercise and traveling seminar education, and a much-needed jester pushing back against an increasingly ultra-serious fitness media landscape.In this episode, Clifton joins Andrew Coates for a fun, thoughtful, and refreshingly honest deconstruction of functional training—how it earned its reputation, where it went off the rails, and what’s still genuinely useful if we strip away the dogma.Rather than defending a single methodology, Clifton takes aim at all fitness tribes (including his own), poking holes in sacred cows while making a strong case for curiosity, humility, and cross-pollination between disciplines.In this episode, Clifton shares insight on:• How “functional training” became a punchline• A clearer, more practical definition of what functional training actually is• The good ideas that still exist within functional training• Whether kettlebells can be used effectively for hypertrophy• Why fitness tribalism holds everyone back• Where kettlebell culture gets stuffy (according to a kettlebell guy)• Powerlifting’s strengths—and blind spots• CrossFit’s rise, fall, evolution, and cultural impact• The appeal of hybrid training approaches• Where group fitness programming succeeds and fails• Pilates and yoga—what they do well and where they’re misunderstood• Bodybuilding’s relationship with “function”• Why no single modality deserves total loyalty• And why everyone—including Clifton—is fair gameInstagram: @cliftonharskiCHAPTERS01:08 The Evolution and Missteps of Functional Training02:00 The Role of Physical Therapy in Fitness04:02 Critiquing Functional Patterns05:39 Reframing Functional Training as Athleticism06:10 Sponsor Break – TrainHeroic07:29 Personal Training and Functional Training Revisited12:06 Fitness Industry Tribalism12:42 Kettlebell Training: The Good and the Bad18:13 Powerlifting: Strengths and Weaknesses22:30 CrossFit: Rise, Fall, and Impact27:53 CrossFit’s Reputation and Evolution28:55 Criticisms of CrossFit Programming29:48 The Appeal of Hybrid Training31:25 CrossFit’s Community and Influence32:32 Challenges in Group Fitness Programming33:37 The Role of Nutrition Tracking34:41 Pilates and Yoga: Benefits and Criticisms42:08 Bodybuilding and Functional Training43:29 The Value of Diverse Training Modalities45:04 Kettlebells and Hypertrophy50:28 Group Fitness: Pros and Cons53:52 Final Thoughts and TakeawaysSUPPORT THE SHOWIf this episode made you think—or laugh—you can help the show by:• Subscribing and checking out more episodes• Sharing it on social media (tag me — I’ll respond)• Sending it to a coach or client who’s stuck in one training “camp”FOLLOW 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 → During setup, answer “How did you hear about us?”Type: 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 trials@trainheroic.com) and let them know Andrew sent you

Kevin Carr is an author, educator, and co-owner of multiple fitness businesses and brands, including Mike Boyle Strength and Conditioning (MBSC) and the Certified Functional Strength Coach (CFSC) certification.In this episode, Kevin joins Andrew Coates to have a candid conversation about the state of the fitness industry—and why, despite unprecedented access to gyms, information, and technology, the overall return on investment for public health remains shockingly poor.Rather than blaming individuals, Kevin explores the structural, cultural, and experiential barriers that prevent people from engaging in fitness long-term, while also highlighting the renewed importance of in-person coaching, community, and practical strength training as we age.In this episode, Kevin shares insight on:• Why massive investment in fitness has produced minimal population-level health outcomes• Why only 1 in 4 Americans have a gym membership—and why half quit within six months• Common misconceptions about gyms and why many people find them intimidating• How environment and culture shape whether people stay active or drop out• The importance of community and support for long-term fitness adherence• Why aging is not just an “old person’s problem”• The idea of “aging milestones” where people quietly stop sprinting, jumping, or playing• Underrated movement qualities that matter more as we age• Why in-person coaching and gym attendance are seeing a resurgence• Practical approaches to reducing injury risk through smarter training• Why experience often matters more than credentials in coaching• And much moreCHAPTERS01:16 Fitness Industry Challenges02:38 Making Fitness More Accessible05:19 Creating a Welcoming Gym Environment15:04 The Importance of Community in Fitness23:53 Parental Expectations in Youth Sports29:28 Strength and Conditioning for Career Longevity34:32 The Impact of Modern Strength and Conditioning on Athletes35:52 Athletes Advocating for Their Health and Longevity37:13 Exercise Selection and Execution40:56 Injury Prevention and the Benefits of Strength Training42:18 The Importance of Lifelong Fitness48:37 Personal Reflections on Fitness and Longevity50:39 The Value of Practical Experience in Coaching01:02:58 Upcoming Events and ResourcesSUPPORT THE SHOWIf this episode helped you, you can help me by:• Subscribing and checking out more episodes• Sharing it on social media (tag me — I’ll respond)• Sending it to a friend who’s trying to stay strong, active, and engaged long-termFOLLOW 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 → During setup, answer “How did you hear about us?”Type: 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 trials@trainheroic.com) and let them know Andrew sent you

Chad Landers is a former NSCA Personal Trainer of the Year award winner, with over 30 years of hands-on coaching experience and more than 20 years as a gym owner. Chad is also the author of the new book Building Strength and Muscle After 50, which draws on decades of real-world coaching rather than trends or fear-based messaging.In this episode, Chad joins Andrew Coates to discuss what actually changes with training as we age—and what often gets blamed on aging that’s really the result of lifestyle, consistency, and accumulated stress.Rather than promoting limitations, Chad makes a strong case for intelligent progression, long-term thinking, and creating training environments that people can sustain well into their 50s, 60s, and beyond.In this episode, Chad shares insights on:• Whether strength training truly needs to change after age 50• What is physiologically different as we age vs. what is lifestyle-driven• Why long breaks from training become less forgiving over time• How consistency becomes more valuable than intensity with age• Whether younger lifters should proactively adjust how they train• If and when exercise selection should change as we get older• The trade-offs between recreation, recovery, and strength goals• Home gym vs. commercial gym training later in life• Why coaching experience matters more than certifications alone• How relationships, environment, and social connection influence long-term success• And much moreInstagram: @chadlandersCHAPTERS00:16 Chad Landers’ New Book00:51 The Journey to Becoming an Author04:25 Training After 50: Do We Need a New Approach?07:36 The Importance of Consistency Over Intensity08:41 Physical Changes and Smarter Training Adjustments16:41 Balancing Life, Stress, and Fitness22:33 Proactive Training Strategies When You’re Younger25:49 Recreational Activities and Performance Trade-offs26:36 Gym Life and Training Adjustments With Age27:55 Different Training Approaches Across Age Groups29:42 Home Gym vs. Commercial Gym Training32:46 The Value of Coaching Experience41:04 Client Relationships and Long-Term Retention47:50 Final Thoughts and Book PromotionSUPPORT 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 wants to stay strong without burning outFOLLOW 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 → During setup, answer “How did you hear about us?”Type: 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 trials@trainheroic.com) and let them know Andrew sent you

Steve Hall is a WNBF Natural Pro Bodybuilder and one of the most trusted evidence-based voices in muscle building. As the host of the Revive Stronger podcast and a long-time practitioner, Steve brings rare clarity and nuance to topics that are often oversimplified online.In this episode, Steve joins Andrew to break down what actually matters for hypertrophy when it comes to rest periods, fatigue, technique, and calorie surplus - without dogma, fear-mongering, or rigid rules.Steve shares insight on:• Whether there is an ideal approach to rest breaks between sets• How much calorie surplus is actually needed to build muscle effectively• Why autoregulation is a powerful strategy for managing rest periods• Whether shorter rest breaks hurt progress when time is limited• Practical tactics to make shorter workouts more effective• How fatigue influences strength and hypertrophy outcomes• Why Steve has become less rigid about “perfect technique”• How relaxing strict range-of-motion rules improved his own training progress• When technique matters most vs. when it becomes counterproductive• The nuance required to apply evidence in real-world training• And much moreIG: @revivestrongerCHAPTERS00:00 Introduction and Welcome00:16 Guest Introduction - Steve Hall00:58 The Evolution of Fitness Podcasts01:51 Muscle Building Insights - Rest Length Between Sets08:46 Strength vs. Hypertrophy Training17:41 The Role of Fatigue in Training24:11 Training Hard vs. Perfect Technique26:59 Advanced Techniques for Muscle Failure28:54 The Importance of Technique Over Form30:24 Reevaluating Range of Motion33:50 Sponsor Break - Train Heroic45:47 Nutrition for Muscle Growth46:24 The Role of Caloric Surplus in Muscle Building52:33 Final Thoughts and ResourcesSUPPORT 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’s trying to build muscle without burning outFOLLOW 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 trials@trainheroic.com) and let them know I sent you

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 trials@trainheroic.com) and let them know I sent you