Advertise on podcast: Lift Free And Diet Hard with Andrew Coates

Jeb Stuart Johnston is one of my oldest friends in the fitness industry, so this episode became more of a dialogue than my usual interview format. That opened the door to a wide-ranging conversation about beliefs, curiosity, identity, social media, incentives, perception, and the ways our own thinking can quietly keep us stuck. We discuss: • How our beliefs can keep us stuck • Why we often do not consciously choose the beliefs we carry • How beliefs can act as a form of protection • The relationship between belief, placebo, emotion, and behaviour • Why curiosity can be a useful antidote to rigid thinking • All-or-nothing thinking and whether it is always as harmful as we assume • The role of practice, failure, and experimentation • Why a coach’s belief in a client can matter • Nervous-system cues and how we interpret our environment • Leaving emotional baggage at the door • Awareness, integration, and synthesis • Why basic stress-management strategies still matter • Understanding the incentives behind media figures • Why this matters inside and outside the fitness industry • Curating your social media feed • The difference between awareness and attention • Audience capture and how creators can become trapped by their own audience • Why outrage is such a powerful online incentive • Separating the message from the messenger • What Jeb means when he says the brain is a “prediction machine” • Why perception is not a perfect recording of reality • How beliefs influence what we perceive and how we behave • Why behaviour change can look more like a spiral staircase than a straight line • Jeb’s own desire to be respected intellectually within the fitness industry • The tradeoffs between money, influence, and authenticity • Why winning offline may matter more than winning online • Avoiding outrage addiction • And much more Follow Jeb: @jebstuartjohnston CHAPTERS 00:57 Why Events Matter 02:08 Online Hype Exposed 03:02 How Beliefs Keep You Stuck 04:32 Placebo and Belief 07:03 Coaching With Emotion 08:02 Switch On Curiosity 11:40 Beliefs as Protection 13:01 Practice and Failure 14:53 A Coach’s Belief in Clients 18:00 Nervous-System Cues 19:02 Leave Your Baggage at the Door 23:15 Awareness, Integration, and Synthesis 24:44 Stress Basics That Still Work 27:01 Social Media Incentives 30:08 Curate Your Feed 31:10 Awareness Versus Attention 32:36 Audience Capture 33:49 Electric-Fence Posting 36:03 The Message, Not the Messenger 38:22 Your Brain Is a Prediction Machine 42:08 How Beliefs Shape Perception 44:59 Beliefs Drive Behaviour 47:37 The Spiral Staircase of Change 49:41 Craving Industry Acceptance 52:21 Money, Influence, and Tradeoffs 57:41 Win Offline First 01:00:12 Avoid Outrage Addiction 01:00:53 Where to Find Jeb 01:01:54 Final Takeaways SUPPORT THE SHOW • Subscribe and check out more episodes • Share the episode and tag @andrewcoatesfitness 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. Choose between: • Gym Upper/Lower • Home Upper/Lower • Full Body Get full access to me with prompt responses. Use code SEPTEMBER10 to save 10%. www.foreverstrength.ca/join-now/ 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

Chris Hitchko is the founder of Show Up Fitness, one of the fitness industry’s leading personal trainer education institutions. Chris joins me for a career-focused conversation about why so many new trainers struggle, what certifications often fail to teach, and the skills that actually help fitness professionals build sustainable careers. We discuss: • Whether most personal trainers really leave the industry within their first year • Why trainer turnover is so high • Where traditional personal training certifications fall short • Why mentorship and gym culture matter • The difference between knowing exercise science and being able to coach people • Sales skills versus coaching skills • Why human connection remains one of a trainer’s biggest advantages • Traits Chris sees in successful personal trainers • How to navigate working in a commercial gym • Personal trainers versus fitness influencers • Why social media can create a distorted picture of career success • Survivorship bias in the fitness industry • The pressure trainers feel to “graduate” from the gym floor and go fully online • Why in-person coaching can still provide an excellent long-term career • Investing in education and learning from great coaches • Networking and building professional relationships • Creating multiple income streams without chasing passive-income fantasies • Seminars, mentorship, and continuing education • Building relationships with therapists and other healthcare professionals • Scope of practice and knowing when to refer out • Where AI can help personal trainers • Where AI should not replace human coaching • Ethical AI use • Nutrition coaching models • Supplements and professional integrity • Building media and authority over the long term • Choosing sponsors carefully • And much more Follow Chris: @showupfitness CHAPTERS 00:50 Trainer Turnover Reality 04:23 Gym Culture and Mentorship 10:04 Sales Versus Coaching Skills 13:56 Human Connection Wins 15:09 Traits of Top Trainers 17:36 Influencers and the Online Mirage 21:37 Burnout Myths and Real Work 27:12 Invest in Education 29:25 Learning From the Best 32:51 Network to Grow 34:12 Multiple Income Streams 34:45 Seminars and Mentors 36:13 Therapist-Trainer Collaboration 37:55 Beyond Certifications 39:27 Avoid Business Guru Grifts 40:29 Where Rehab Meets Training 42:38 Scope and Referral Networks 44:18 Ethical AI for Coaches 50:54 Realistic Passive Income 51:20 Nutrition Coaching Models 54:27 Supplements With Integrity 55:22 Long-Game Media Building 56:43 Choosing Sponsors Wisely 59:31 Final Thoughts and Where to Follow Chris SUPPORT THE SHOW • Subscribe and check out more episodes • Share the episode and tag @andrewcoatesfitness • Send this to a new trainer trying to build a real career 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. Choose between: • Gym Upper/Lower • Home Upper/Lower • Full Body Get full access to me with prompt responses. Use code SEPTEMBER10 to save 10%. www.foreverstrength.ca/join-now/ Questions? 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 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

Meghan Callaway returns with more than two decades of coaching experience to discuss how to keep training challenging, creative, and enjoyable without losing sight of the fundamentals that actually drive progress. We discuss: • How Meghan balances advanced calisthenics with basic strength training • The difference between exercises used for progressive training and exercises performed because they are fun • Pistol squats and scalable single-leg training • How social media influences the exercises coaches choose to showcase • Sharing challenging movements without turning training into a circus • Why every exercise should have a good reason for being in your program • Why enjoying your training matters • Integrating calisthenics with traditional strength training • Why novel exercises can create more fatigue and soreness than expected • The value of having reliable training staples • When exercise variety is useful and when it becomes unnecessary noise • Meghan’s experience coaching a high-profile professional sports executive • The pressure coaches sometimes feel working with prominent clients • Why injuries are rarely as simple as blaming one exercise • Meghan’s approach to training around a significant injury • Staying consistent by focusing on what you can still do • Strength-based mobility • Building strength at end ranges instead of thinking only about flexibility • Hypermobility, control, and stability • AI-generated DMs and declining trust online • The rise of “ghost coaches” and AI-assisted fitness businesses • And much more Follow Meghan: @meghancallaway CHAPTERS 00:39 Strength vs. Calisthenics Balance 03:47 Pistols and Scalable Single-Leg Work 06:10 What to Post and Audience Demand 10:00 Integrating Calisthenics With Lifting 13:12 Adaptive Stress and the Walking Debate 16:01 Managing Novelty, Fatigue, and Soreness 18:27 Staples Over Constant Variation 20:37 Useful Exercises vs. Social Media Circus 23:35 Coaching the Blue Jays CEO 25:04 Pressure Training High-Profile Clients 26:37 The Reality of Injury Blame 30:25 Training Around Injury 33:55 Strength-Based Mobility 38:14 Hypermobility and Control 41:39 AI DMs and Trust 48:03 Ghost Coaches Exposed 52:13 Final Thoughts and Links SUPPORT THE SHOW • Subscribe and check out more episodes • Share the episode and tag @andrewcoatesfitness • Send this to someone whose training could use a little more fun 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. Choose between: • Gym Upper/Lower • Home Upper/Lower • Full Body Get full access to me with prompt responses. Use code SEPTEMBER10 to save 10%. www.foreverstrength.ca/join-now/ Questions? 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 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

Chad Wesley Smith is a legend in strength and sports performance education and coaching, and the founder of Juggernaut Training Systems. Chad joins me to reflect on the timing, curiosity, learning, and decision-making that shaped his career—and how the business of coaching and information has changed along the way. We discuss: • How much timing influenced the growth of Juggernaut Training Systems • Why timing plays a major role in many business success stories • Opportunities Chad feels he missed • Whether there is really “magic” in successful founders • Going from a physical gym to building an online education business • What it was like being an early mover in online strength education • How the business of selling information has changed • Why information alone has become increasingly commoditized • Learning versus simply consuming content • Chad’s approach of relentlessly asking questions and trying to understand why things work • Why curiosity matters more than memorizing facts • Seeking out the best coaches and experts available • Learning in an era when high-quality information was much harder to access online • How experts and influencers have changed • The lessons from old fitness-industry debates like the “mobility wars” • Why good coaches should be willing to evolve their methods • Qualities you need to successfully coach yourself • Knowing when your own blind spots require outside expertise • Why great coaches continue to seek coaching themselves • The value of learning outside your immediate discipline • Why broader knowledge can improve how you think about training, coaching, and business • And much more Follow Chad: @chadwesleysmith CHAPTERS 00:47 Timing and Juggernaut 03:57 From Gym to Online 08:33 Founder Magic and Mindset 16:18 Being a Forebearer 19:15 How Selling Information Changed 27:57 Learning Versus Consuming 34:46 Experts and Influencers 40:22 The Mobility Wars 46:12 Evolving Your Methods 48:16 Can You Coach Yourself? 54:32 Range and Broad Learning 58:39 Where to Find Chad 59:12 Final Thoughts and Wrap-Up SUPPORT THE SHOW • Subscribe and check out more episodes • Share the episode and tag @andrewcoatesfitness • Send this to a coach who never wants to stop learning 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. Choose between: • Gym Upper/Lower • Home Upper/Lower • Full Body Get full access to me with prompt responses. Use code SEPTEMBER10 to save 10%. www.foreverstrength.ca/join-now/ Questions? 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 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

James Krieger is one of the most trusted figures in the fitness industry and exercise-science research. James joins me for a deep dive into body-fat testing, DEXA, measurement error, bone density, weighted vests, physique competition prep, and how we talk about dieting around our kids. We discuss: • Whether there is actually a reliable way to measure body-fat percentage • When body-composition testing can be useful • Whether DEXA deserves its reputation as the “gold standard” • The difference between average measurement error and individual error • Why individual error matters when interpreting your own result • Whether repeated testing over time solves the problem • Why testing conditions and consistency matter • Practical problems with frequent body-fat testing • BIA devices and the assumptions behind them • Hydration and body-composition estimates • Whether knowing your exact body-fat percentage provides meaningful information • DEXA scans in the conversation around GLP-1s and muscle loss • Why changes in lean mass need context • DEXA and bone-density testing • James’ weighted-vest experiment with a physique competitor • What happened when the athlete wore additional weight throughout contest prep • The theory behind the “gravitostat” • Why results in rodents do not necessarily translate cleanly to humans • Who might potentially benefit from weighted-vest strategies • Food environment and behaviour • Environmental “nudges” that may make eating behaviours easier • James’ recent physique competition prep • Time-restricted eating during prep • How he discussed dieting and strength with his daughters • Avoiding the inheritance of harmful diet-culture messaging • Parenting, body image, and social media • And much more Follow James: @james.krieger CHAPTERS 01:07 The Reality of Body-Fat Testing 03:46 When Body-Fat Testing Matters 06:00 Estimating Body Fat by Eye 08:36 DEXA Versus Other Methods 11:56 Consistency and Testing Conditions 13:26 BIA Pitfalls Explained 15:11 Hydration and Measurement Assumptions 17:23 DEXA and GLP-1 Confusion 20:45 Putting Muscle Loss in Context 23:49 DEXA and Bone-Density Questions 25:55 The Weighted-Vest Experiment 26:40 Weighted-Vest Reality Check 28:48 Rodent Data and the Gravitostat 31:09 Eric Salazar N1 Results 32:16 Who Might Benefit? 35:34 Humans, Rodents, and Food Environment 39:15 Nudges and Environment Design 40:43 Time-Restricted Eating During Prep 43:07 Talking to His Daughters About Strength 46:35 Avoiding Diet-Culture Inheritance 48:51 Parenting and Social Media 51:17 Final Thoughts and Where to Find James SUPPORT THE SHOW • Subscribe and check out more episodes • Share the episode and tag @andrewcoatesfitness • Send this to someone obsessing over their latest body-fat percentage 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. Choose between: • Gym Upper/Lower • Home Upper/Lower • Full Body Get full access to me with prompt responses. Use code SEPTEMBER10 to save 10%. www.foreverstrength.ca/join-now/ Questions? 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 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

Luka Hocevar returns to discuss what it takes to build a successful career in fitness as automation, AI, algorithms, and information become increasingly abundant. The opportunity, Luka argues, is not to become even more automated. It is to become more human. We discuss: • How fitness professionals can build and protect trust • Why influencer shortcuts eventually damage credibility • Why inefficiency can sometimes be valuable for creativity • Creating alignment and clarity around your goals and career • Why the right audience matters more than the largest audience • Why people increasingly crave real-world human connection • What Luka means by “the return to real” • Where DM automations go wrong • How automation can damage trust when it pretends to be personal • Why Luka thinks we need less dopamine and more oxytocin • Putting yourself in environments that create better outcomes • Why the rooms you enter can shape your standards • Learning directly from great people to accelerate your growth • Luka’s Information → Integration → Transformation framework • Why many people get permanently stuck collecting information • Small-group coaching and the value of implementation support • Why information itself is becoming harder to monetize • What people are actually willing to pay for now • Mentorship, accountability, feedback, context, and relationships • Why being physically present still matters • Building relationships that compound over years • And much more Follow Luka: @lukahocevar VIGOR GROUND FITNESS & BUSINESS SUMMIT Luka is hosting the Vigor Ground Fitness & Business Summit November 12–14 in Seattle. The Summit only happens every second year and brings together a world-class mix of emerging talent and hard-to-access industry veterans. Learn more: https://www.vigorgroundfitness.com/summit CHAPTERS 00:55 Curating Energy and Creativity 02:57 The Perfect Business and Perfect Life 05:28 Social Media and Trust Erosion 09:02 The Return to Real Connection 14:33 Automation vs. Human Support 16:51 Trust, Transparency, and Credibility 21:46 How Situations Shape Success 27:04 Why the Vigor Summit Matters 28:04 Small-Group Mastery Wins 28:57 The Power of Being There 29:37 Cookbook Skill Shortcuts 31:48 Mentors, Peers, and Higher Standards 34:11 Success Clues vs. Negativity 37:19 Beyond Information Products 38:53 Why Support Drives Follow-Through 45:19 Escaping the Information Loop 47:45 Change Your Environment Fast 50:29 Vigor Summit Lineup Highlights 52:15 Why This Summit Is Different 53:28 Relationships That Compound 54:19 Final Thoughts and Wrap-Up SUPPORT THE SHOW • Subscribe and check out more episodes • Share the episode and tag @andrewcoatesfitness • Send this to a coach trying to build a career in the age of AI 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. Choose between: • Gym Upper/Lower • Home Upper/Lower • Full Body Get full access to me with prompt responses. Use code SEPTEMBER10 to save 10%. www.foreverstrength.ca/join-now/ Questions? 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 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

Steven Sahyoun coaches performance and rehabilitation, helping people move from injury back toward the demands of training and sport. Steven joins me to discuss why rehab should look more like training, how to appropriately load injured tissue, and why simply becoming pain-free does not necessarily mean someone is ready to perform. We discuss: • What Steven means when he says “tendons need load, not needles” • Why passive treatments alone rarely rebuild physical capacity • Peptides, needling, and the temptation to search for shortcuts • Why rehab is still training • Why aggressively pushing knees over toes may not be the best starting point for an irritated knee • Adjusting exercises around symptoms instead of forcing one movement philosophy • How Steven thinks about constraints in coaching • Isometrics and where they may fit into rehabilitation • Why pain relief does not necessarily equal readiness • The difference between low-stimulus rehab and higher-performance demands • How to progressively rebuild the qualities required for sport • Late-stage rehabilitation • Return-to-sport decision making • Steven’s “hardware versus software” analogy • How rehab changes in-season versus off-season • The mental challenge of Steven’s own Achilles tear • Training around an injury instead of stopping everything • Why knowing an injury is likely to improve can be psychologically reassuring • Lifestyle factors and persistent pain • What happens when pain or injury becomes part of someone’s identity • Coaching through curiosity rather than simply telling people what to do • And much more Follow Steven: @coach_steven_sahyoun CHAPTERS 00:16 Meet Steven Sahyoun 01:19 Tendons Need Load 01:30 Needles and Peptides 05:28 Rehab Is Training 07:38 The Knees-Over-Toes Debate 11:01 Constraints and Movement 14:14 The Isometrics Controversy 23:08 Pain-Free Doesn’t Mean Ready 27:24 Low Stimulus vs. High Stimulus 30:20 Building Toward Sport Demands 33:53 Return-to-Sport Constraints 35:15 The Hardware vs. Software Analogy 37:21 In-Season vs. Off-Season Training 39:29 Achilles Rehab and Mindset 42:32 Training Around an Injury 44:00 Your Injury Will Improve 49:19 Lifestyle and Chronic Pain 51:27 When Injury Becomes Your Identity 59:38 Coaching Through Curiosity 01:00:24 Final Thoughts and Where to Find Steven SUPPORT THE SHOW • Subscribe and check out more episodes • Share the episode and tag @andrewcoatesfitness • Send this to someone working their way back from an injury 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. Choose between: • Gym Upper/Lower • Home Upper/Lower • Full Body Get full access to me with prompt responses. Use code SEPTEMBER10 to save 10%. www.foreverstrength.ca/join-now/ Questions? 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 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

Stuart McMillan is one of the world’s most respected and decorated sprint coaches.He joins me to share his expertise on speed, sprinting, skipping, movement quality, youth development, coaching, and the balance between complexity and simplicity.We discuss:• Why adults tend to stop moving fast and powerfully• Why speed and intensity variability may matter as we age• Whether everyone actually needs to sprint• How to move fast in ways appropriate for your ability• Why movement variability matters• Why Stuart believes more adults should skip• Hip extension and the fundamentals behind skipping• How to progressively introduce skipping• How beginners can start sprint training• Managing sprint-related injury risk• Why consistency and gradual exposure matter• Coordination as a limiting factor• Why adults need to stop worrying about how movement looks to other people• Sprinting and speed development for young athletes• Why youth training should emphasize coordination and skill• Strength versus skill when thinking about injury risk• Why movement quality deserves more attention• Stuart’s six-part framework for assessing movement quality• Whether movement is effective, efficient, stable, adaptable, authentic, and aesthetic• Balancing art and science in coaching• How Stuart thinks about systems• Complexity versus simplicity• Why good coaching often becomes simpler with experience• “Safe to fail” experiments in coaching• Why mastery often involves subtraction• And much moreFollow Stuart:@fingermashCHAPTERS00:16 Why Adults Stop Sprinting02:10 Intensity Variability and Aging04:45 It’s Never Too Late to Train Speed05:45 Move Fast Your Way07:22 Why Stuart Loves Skipping08:48 Hip Extension Fundamentals12:08 Progressive Skipping Practice15:07 Beginner Sprint Progression18:40 Injury Risk and Consistency20:30 Coordination as a Skill Barrier21:51 Stop Caring How It Looks22:19 Coaching Kids to Move Fast25:07 Youth Coordination Over Strength26:26 Strength vs. Skill and Injuries27:50 Coordination Over Capacity29:49 Defining Movement Quality33:37 The Six-Word Movement Framework35:33 Authentic and Aesthetic Movement39:37 Balancing Art and Science42:33 Systems Thinking Basics48:18 Safe-to-Fail Coaching49:36 Simplicity After Complexity52:28 Mastery Through Subtraction55:18 Final Thoughts and Where to Follow StuartSUPPORT THE SHOW• Subscribe and check out more episodes• Share the episode and tag @andrewcoatesfitness• Send this to someone who hasn’t moved fast in yearsFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESANDREW COATES’ 13-WEEK ONLINE GROUP STRENGTH PROGRAMSJoin my Men’s or Women’s 13-Week Online Group Strength Programs.Choose between:• Gym Upper/Lower• Home Upper/Lower• Full BodyGet full access to me with prompt responses.Use code SEPTEMBER10 to save 10%.www.foreverstrength.ca/join-now/Questions?https://www.instagram.com/andrewcoatesfitness/?hl=enI would love to coach you.RP STRENGTH APPUse code COATESRP:https://www.rpstrength.com/coatesJUST BITE ME MEALSUse code ANDREWCOATESFITNESS for 10% off:https://justbitememeals.comMACROSFIRST — FREE PREMIUM TRIALDownload MacrosFirst and enter ANDREW when asked how you heard about the app.KNKG BAGS — 15% OFFhttps://www.knkg.com/Andrew59676VERSA GRIPPShttps://www.versagripps.com/andrewcoatesTRAINHEROIC — FREE 90-DAY TRIALhttps://www.trainheroic.com/liftfreeReply to the email you receive or email [email protected] and tell them Andrew sent you.L1 BIOMECHANICS AND ASSESSMENT COURSEUse code COATES:https://pro.activelifeprofessional.com/assessmentworkshopevents

Pete Dupuis is an icon of gym ownership, business development, and mentorship within the fitness industry. Pete returns to share what aspiring coaches should understand before turning their passion for fitness into a career—and how the industry has changed over the last two decades. We discuss: • Advice for fitness enthusiasts considering a career in the industry • Realistic expectations of what working in fitness actually looks like • The skills and behaviours that improve your chances of long-term success • Different career paths available within the fitness industry • Pete’s story of “running away from reality” when he co-founded Cressey Sports Performance • Why internships and real-world experience matter • The value of spending time in a commercial gym environment • Building a career beyond simply training clients forever • How fitness professionals used to build authority online • How social media and algorithms changed that process • Why having a smaller number of true fans may matter more than chasing reach • The loss of long-form fitness writing • Why platforms like Substack may be bringing it back • What has happened in the gym industry since COVID • The rise of smaller, specialized gyms • What consumers increasingly want from their gym experience • Why community is such a powerful competitive advantage • How gym operators can create career opportunities for coaches • Building a trainer lifestyle you can sustain for decades • AI, apps, and the future of fitness coaching • Why quiet competence eventually gets noticed • And much more Follow Pete: @pete_dupuis CHAPTERS 01:05 The Reality of a Fitness Career 02:17 From Corporate Life to CSP 07:31 Niche, Reputation, and Word of Mouth 11:57 Education and Internships 16:20 The Value of Commercial Gyms 22:55 Building a Long-Term Career 26:55 Building Authority Online 27:57 Social Media Then vs. Now 28:50 Algorithms and True Fans 30:25 The Lost Era of Fitness Writing 32:55 Long-Form Content and Substack 33:37 The Post-COVID Gym Boom 34:17 Scaling the Micro-Gym Model 38:46 Career Paths With Great Operators 40:10 Why Community Drives Great Gyms 45:26 Building a Sustainable Trainer Lifestyle 49:47 Why Quiet Competence Gets Recognized 54:01 Final Thoughts and Where to Find Pete SUPPORT THE SHOW • Subscribe and check out more episodes • Share the episode and tag @andrewcoatesfitness • Send this to someone considering a career in fitness 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. Choose between: • Gym Upper/Lower • Home Upper/Lower • Full Body Get full access to me with prompt responses. Use code SEPTEMBER10 to save 10%. www.foreverstrength.ca/join-now/ Questions? 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 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

Jordan Lips is passionate about fibre - perhaps more than anyone else I’ve met - and maybe you should be too. Jordan joins me for a deep dive into fibre, gut health, food variety, beans, lentils, supplements, misinformation, and practical ways to increase your intake without making yourself miserable. We discuss: • How much fibre someone actually needs • Why fibre intake is about more than hitting one number • Whether you can gradually “train your gut” to tolerate more fibre • Why increasing fibre too quickly can cause problems • The different types of fibre and why variety matters • Whole-food fibre versus supplements and fortified foods • The major health benefits associated with fibre-rich diets • Misleading anti-fibre messaging, including claims from the carnivore community • Gas, bloating, FODMAPs, and when fibre needs more nuance • What “Fibremaxxing” is and whether it is actually a problem • Practical strategies for increasing fibre • Easy ways to increase food variety • Why Jordan is such a passionate advocate for beans and lentils • Why legumes deserve a better reputation • Canned versus dried beans • Batch cooking and freezing legumes • How to gradually ramp up fibre intake • Whether tracking fibre is useful • Why it is spelled “fibre” in some countries and “fiber” in others • HYROX, gastrointestinal distress, and perhaps more discussion of diarrhea than anyone expected • And much more Follow Jordan: @jordanlipsfitness CHAPTERS 01:27 How Much Fibre Do You Need? 02:40 Building Fibre Tolerance 04:35 Fibre Types and Variety 07:13 Supplements and Fortified Foods 10:26 The Big Benefits of Fibre 13:46 Fibre Myths Debunked 15:54 Gas, Bloating, and FODMAPs 21:54 The Fibremaxxing Rant 25:31 Practical Fibre Strategies 28:23 Andrew’s Favourite Fibre Hacks 29:34 Easy Ways to Add Variety 30:12 The Legume Redemption Arc 31:13 Salad Mix Safety 31:33 The HYROX Diarrhea Debate 36:00 Why Beans Work 42:18 Canned vs. Dried Beans 45:56 Batch Cooking and Freezing 50:08 How to Ramp Up Fibre 50:59 Tracking Fibre Intelligently 54:57 Final Thoughts and Where to Find Jordan SUPPORT THE SHOW • Subscribe and check out more episodes • Share the episode and tag @andrewcoatesfitness • Send this to someone who desperately needs to eat a bean 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. Choose between: • Gym Upper/Lower • Home Upper/Lower • Full Body Get full access to me with prompt responses. Use code SEPTEMBER10 to save 10%. www.foreverstrength.ca/join-now/ Questions? 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 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

Brad Dieter, now CEO of FITTR, returns to the podcast to bring the perspective of his PhD in Exercise Physiology to a wide-ranging conversation about coaching, trust, health, alcohol research, GLP-1 medications, and the future of fitness. We discuss: • What the “commoditization of everything” means • Why commoditization can hurt both coaches and consumers • Where lower-cost standardized services can actually be beneficial • Where commoditization starts sacrificing quality • How the music industry offers a useful comparison for fitness coaching • Why high-service coaching may become even more valuable • The “tragedy of the commons” and why trust is a limited resource • How short-term influencer incentives can erode trust across an entire industry • Why real outreach and relationships still matter • How consumers can evaluate coaches and services • Wearables, health data, and information overload • Why good coaching should give people more agency, not less • Are we measuring health—or just measuring the absence of disease? • Why “normal” lab values do not necessarily represent optimal health or function • Functional health metrics and quality of life • Why we may be tracking the wrong markers • How observational research created the impression that light drinking was healthier than abstaining • Why the alcohol “J-curve” became so influential • Why panic around weight regain after stopping GLP-1 medications can miss the bigger picture • And much more Follow Brad: @brad.dieter CHAPTERS 01:49 Origins and Conferences 02:37 Commoditization Explained 06:02 The Music Industry Shift 09:21 The Future of Fitness Coaching 14:19 Grifters and High-Service Coaching 20:08 The Tragedy of the Commons 22:45 Rebuilding Through Real Outreach 25:22 Advice for Consumers 27:33 Wearables and Data Overload 30:29 Trust in Real Coaching 31:35 Giving People Agency 35:00 Rethinking Health Markers 36:57 Functional Health Metrics 40:11 Quality of Life Matters 43:18 Beyond “Normal” Labs 44:37 The Alcohol J-Curve Myth 49:26 The GLP-1 Rebound Conversation 54:57 Final Thoughts and Contact Info SUPPORT THE SHOW • Subscribe and check out more episodes • Share the episode and tag @andrewcoatesfitness • Send this to someone interested in coaching, health, or evidence-based fitness 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. Choose between: • Gym Upper/Lower • Home Upper/Lower • Full Body Get full access to me with prompt responses. Use code SEPTEMBER10 to save 10%. www.foreverstrength.ca/join-now/ Questions? https://www.instagram.com/andrewcoatesfitness/?hl=en I would love to coach you. MACROSFIRST — FREE PREMIUM TRIAL Download MacrosFirst and begin setting up your account. When asked, “How did you hear about us?” enter: ANDREW JUST BITE ME MEALS Use code ANDREWCOATESFITNESS for 10% off: https://justbitememeals.com

Sam Miller returns to the podcast to discuss the transition from PCOS to PMOS, what the change actually means, and why the conversation seemed to disappear almost as quickly as it arrived. We also get into women’s health messaging, sleep, training nutrition, endurance fueling, and the career setbacks that rarely make it onto social media. We discuss: • Why discussion around PCOS becoming PMOS died down after the initial attention • What the new terminology means for patients and future care • Why shifting attention toward actionable behaviours matters • Problems with self-diagnosis and self-labelling • The two extremes of women’s hormonal health messaging • Dismissing symptoms versus convincing everyone they have a hormone deficiency • Finding a useful middle ground • Why eye masks and earplugs can improve the sleep environment • Important caveats around mouth taping • Building simple and repeatable sleep routines • Light exposure and circadian health • Why carbohydrates before training may improve performance • Fueling HYROX and endurance-style events • Intra-workout carbohydrates • Sam’s professional failures and setbacks • Why social media creates a distorted picture of professional success • Writing, networking, and building a career • And much more Follow Sam: @sammillerscience CHAPTERS 00:51 PCOS Renamed PMOS 01:48 Why the Name Change Matters 04:54 Will Practice Actually Change? 07:02 Action Steps for PMOS 08:21 Assessing History and Labs 09:38 Tailoring Training and Nutrition 15:00 Self-Diagnosis Culture 17:27 Marketing and Mindset 18:58 Two Extremes in Women’s Health 22:24 Finding the Middle Ground 27:42 Sleep Routine Hacks 28:04 Eye Mask Evidence 29:49 Mouth Taping Caveats 33:06 Travel Sleep Rituals 34:14 Light Exposure and Metabolism 35:54 Keeping the Ritual Simple 36:34 Earplugs and Safety 38:35 Carbs Before Training 43:41 Fueling HYROX Events 44:30 Intra-Workout Carbs 47:41 Sharing Career Struggles 58:54 Social Media Fears 01:03:24 Writing and Networking 01:05:11 Where to Find Sam SUPPORT THE SHOW • Subscribe and check out more episodes • Share and tag @andrewcoatesfitness • Send this to someone navigating PCOS/PMOS or confusing hormone advice FOLLOW ANDREW @andrewcoatesfitness https://www.andrewcoatesfitness.com PARTNERS AND RESOURCES 13-WEEK ONLINE GROUP STRENGTH PROGRAMS Join my Men’s or Women’s programs: • Gym Upper/Lower • Home Upper/Lower • Full Body Get full access to me with prompt responses. Use code SEPTEMBER10 to save 10%: www.foreverstrength.ca/join-now/ Questions? Message @andrewcoatesfitness I would love to coach you. RP STRENGTH APP Use code COATESRP: https://www.rpstrength.com/coates 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

Jonah Rosner is a sport scientist specializing in strength and conditioning for endurance athletes. Jonah joins me to break down the research behind endurance training, strength work, cardiovascular programming, injury risk, recovery, and race-day nutrition. We discuss: • Why distance runners should lift heavy without routinely training to failure • How strength training can support running performance • Why shorter-duration HIIT may sometimes be a more time-efficient cardiovascular stimulus than Zone 2 • When higher-intensity work makes sense and when to add more low-intensity volume • Why elite marathoners accumulate dramatically more training volume, with most of the additional work performed at easier intensities • Understanding allostatic load as a framework for managing total stress • Why exercise-associated cramping is not explained by dehydration alone • Muscle damage, fatigue, and cramping • Running’s eccentric demands and the interference effect • Using cycling and other modalities to build cardiovascular fitness while reducing impact • Sudden increases in running volume and injury risk • What endurance athletes actually need to fuel performance • Why carbohydrate availability becomes especially important during endurance events • Fueling before and during races • Carb loading and race-day strategy • Evidence from the Boston Marathon linking signs of under-fueling with poorer performance and greater medical-tent use • Protein and fat in the broader endurance diet • GI distress and training the gut • And much more Follow Jonah: @rosnerperformance CHAPTERS 00:55 Strength Training for Runners 03:55 Heavy Lifting Without Failure 08:06 HIIT Versus Zone 2 12:36 Why Elites Run Easy Miles 13:30 Recovery and Allostatic Load 15:25 Sponsor: Active Life Workshop 18:38 The Cramping and Dehydration Myth 21:14 Running, Eccentrics, and Interference 28:00 Cross-Training to Reduce Impact 29:27 TrainHeroic Trial Offer 30:44 Long-Run Injury Spikes 34:38 Running Injury Rates 39:22 Under-Fueling at Boston 41:29 RP Hypertrophy App 42:54 Marathon Fueling Basics 48:16 Carb Loading and Race Day 51:36 Protein, Fat, and Recovery 53:45 Program Enrollment 56:04 GI Distress and Gut Training 57:47 Where to Follow Jonah SUPPORT THE SHOW • Subscribe and check out more episodes • Share the episode and tag @andrewcoatesfitness • Send it to a runner, cyclist, or endurance athlete who wants to train smarter 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. Choose between: • Gym Upper/Lower • Home Upper/Lower • Full Body Get full access to me with prompt responses. Use code SEPTEMBER10 to save 10%. www.foreverstrength.ca/join-now/ Questions? 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 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

Dan Garner is one of the most sought-after performance coaches among professional athletes, MMA competitors, and celebrities, while also working in performance research. Dan joins me to share lessons from coaching high performers and explain how the same principles apply to everyday people who want better results in fitness and life. We discuss: • Results-oriented vs. activity-oriented thinking• Process goals, outcome goals, and momentum• Identity, procrastination, and performance• Why controlling your schedule matters• Clarifying goals and building adherence• Emotions, decision-making, and the amygdala• Identifying the constraint holding you back• Applying elite-performance principles to everyday people• Adapting coaching to the individual• Blood work and cluster analysis• Low energy availability (LEA)• LEA vs. Relative Energy Deficiency in Sport (RED-S)• Health and performance risks of chronic under-fueling• How LEA differs from simply being in a calorie deficit• Sports, disordered eating, and RED-S risk• Post-workout recovery• Peri-workout nutrition• Dan’s four-phase fueling approach• Caffeine and performance• And much more Follow Dan: @dangarnernutrition CHAPTERS 02:02 Results Over Activity04:50 Momentum and Early Wins08:34 Identity and Procrastination10:36 Control Your Schedule12:54 Goals That Come From Within14:53 Sponsor: MacrosFirst16:38 Clarify Your Goals Three Times19:19 Adherence and Small Swaps22:03 Emotions and the Amygdala26:04 Coaching Constraints Framework26:40 Monkey Mind and Coaching Style28:14 Blood Work and Constraints28:49 Cluster Analysis32:22 Low Energy Availability34:39 RED-S and the Athlete Triad37:21 Injury Risk Evidence38:35 Sponsor: Just Bite Me Meals39:40 Sports and Eating Disorders42:47 Peri-Workout Nutrition44:43 Four-Phase Fueling Plan51:01 Sponsor: Group Strength Programs52:37 Caffeine on Leg Days57:44 Wrap-Up and Links SUPPORT THE SHOW • Subscribe and check out more episodes• Share and tag @andrewcoatesfitness• Send this to someone who is busy but struggling to progress FOLLOW ANDREW COATES @andrewcoatesfitnesshttps://www.andrewcoatesfitness.com PARTNERS AND RESOURCES 13-WEEK ONLINE GROUP STRENGTH PROGRAMS Men’s and Women’s programs: • Gym Upper/Lower• Home Upper/Lower• Full Body Get full access to me with prompt responses. Use code SEPTEMBER10 to save 10%:www.foreverstrength.ca/join-now/ Questions?https://www.instagram.com/andrewcoatesfitness/?hl=en I would love to coach you. RP STRENGTH APPCode COATESRP:https://www.rpstrength.com/coates JUST BITE ME MEALSCode ANDREWCOATESFITNESS for 10% off:https://justbitememeals.com MACROSFIRST — FREE PREMIUM TRIALDownload MacrosFirst and enter ANDREW when asked how you heard about the app. KNKG BAGS — 15% OFFhttps://www.knkg.com/Andrew59676 VERSA GRIPPShttps://www.versagripps.com/andrewcoates TRAINHEROIC — FREE 90-DAY TRIALhttps://www.trainheroic.com/liftfreeReply to the email you receive or email [email protected] and tell them Andrew sent you. L1 BIOMECHANICS AND ASSESSMENT COURSECode COATES:https://pro.activelifeprofessional.com/assessmentworkshopevents

Elizabeth Ward and Hillary Wright are registered dietitians, authors of *The Menopause Diet Plan*, and together are known as The Menopause Dietitians. They join me to cut through the noise around menopause nutrition and explain what actually changes, what gets exaggerated online, and which habits matter most. We discuss: • Whether metabolism actually slows during menopause • Age, hormones, activity, and energy expenditure • Why women may have less margin for gradual fat gain • Hormones, appetite, sleep, and behaviour • Estrogen and abdominal fat storage • Stress, cortisol, and exercise • Why alcohol can become more significant during menopause • Fibre and practical ways to eat more of it • Fibre fearmongering and “fibre maxing” • Ultra-processed foods and nutrition nuance • Menopause influencers and supplement misinformation • How to judge credentials and health claims • Practical nutrition strategies for menopause • Why adding nutritious foods can work better than constant restriction • Personalized fat-loss planning • Easy nutrition wins like frozen vegetables • And much more Follow The Menopause Dietitians: @menopausedietplan CHAPTERS 00:54 Menopause and the Metabolism Myth 02:45 The Reality of Declining Activity 05:29 Aging, Pressure, and Grace 07:32 Health and Beauty From the Inside Out 11:51 What Hormones Actually Change 13:37 Estrogen and Abdominal Fat Storage 15:20 Alcohol and Smaller Calorie Margins 19:43 Stress, Cortisol, and Exercise 22:02 Menopause Influencers and Misinformation 24:43 Fibre Fearmongering 26:27 The “Fibre Maxing” Myth 27:13 Alcohol and Trigger Foods 27:38 Ultra-Processed Food Needs Nuance 29:09 Fast Food and the Speed Trap 30:57 The Menopause Supplement Grift 35:00 Credentials, Trust, and Health Information 40:52 Finding the Middle Ground 44:25 Practical Nutrition and Coaching Tips 50:33 Personalized Fat-Loss Planning 51:28 The Frozen-Vegetable Cheat Code 52:28 Final Thoughts and Resources SUPPORT THE SHOW • Subscribe and check out more episodes • Share the episode and tag @andrewcoatesfitness • Send it to someone navigating perimenopause or menopause FOLLOW ANDREW COATES Instagram: @andrewcoatesfitness https://www.andrewcoatesfitness.com PARTNERS AND RESOURCES 13-WEEK ONLINE GROUP STRENGTH PROGRAMS Join my Men’s or Women’s 13-Week Online Group Strength Programs. Choose: • Gym Upper/Lower • Home Upper/Lower • Full Body Get full access to me with prompt responses. Use code SEPTEMBER10 to save 10%. [www.foreverstrength.ca/join-now/](http://www.foreverstrength.ca/join-now/) Questions? Message me: 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 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]](mailto:[email protected]) and tell them Andrew sent you. L1 BIOMECHANICS AND ASSESSMENT COURSE Use code COATES: https://pro.activelifeprofessional.com/assessmentworkshopevents