{"podcast":{"title":"Lift Free And Diet Hard with Andrew Coates","slug":"lift-free-and-diet-hard-with-andrew-coates-60220","podcast_index_feed_id":60220,"rss_url":"https://anchor.fm/s/4acb2b0/podcast/rss","website_url":"https://andrewcoatesfitness.com/","image_url":"https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo/684268/684268-1730332827731-5cb6847635b12.jpg","author":"Andrew Coates","episode_count":493,"summary":"The Lift Free and Diet Hard Podcast dives deep into the science and practice of living a strong, healthy, and intentional life. Hosted by Andrew Coates, the show brings together inspiring guests to share insights, stories, and practical advice that empower listeners to build confidence, make informed choices, and stay resilient in their fitness and wellness journeys. Every episode encourages thoughtful exploration of what it means to lift free, diet hard, and live fully.","last_synced_at":"2026-09-08T12:20:46.823568+00:00","page_url":"https://stenobird.com/podcast/lift-free-and-diet-hard-with-andrew-coates-60220"},"episode":{"title":"#498 Emma Storey-Gordon - Fat Loss for Women, Insulin Resistance, and Training Rep Ranges","slug":"498-emma-storey-gordon-fat-loss-for-women-insulin-resistance-and-training-rep-ranges","published_at":"2026-08-25T06:00:00+00:00","page_url":"https://stenobird.com/podcast/lift-free-and-diet-hard-with-andrew-coates-60220/498-emma-storey-gordon-fat-loss-for-women-insulin-resistance-and-training-rep-ranges","show_page_url":"https://stenobird.com/podcast/lift-free-and-diet-hard-with-andrew-coates-60220","url":"https://podcasters.spotify.com/pod/show/liftfreediethard/episodes/498-Emma-Storey-Gordon---Fat-Loss-for-Women--Insulin-Resistance--and-Training-Rep-Ranges-e3nrkau","audio_url":"https://anchor.fm/s/4acb2b0/podcast/play/124686110/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-7-25%2F430472951-44100-2-2ffc2e8df4e39.mp3","summary":"Emma Storey-Gordon is one of my favourite authorities and communicators when it comes to combining evidence-based fitness and nutrition with practical, real-world application. Emma returns to share her expertise and discuss her new book, The Fat Loss Coach for Women. We get into: • Whether fat loss is fundamentally different for women • Which differences are physiological and which are rooted more in psychology, lifestyle, and lived experience • The problems with the phrase “women are not just small men” when it is used to justify unsupported fitness claims • Why smaller body size can create very real challenges for women trying to lose fat • Portion sizes, restaurants, and an environment designed around larger energy intakes • Why menopause influencers often tell women they need to lift exclusively in heavy 3–5 rep ranges • How that overlaps with hypertrophy influencers claiming everyone should live in the 4–6 rep range • Why moderate and higher rep ranges remain incredibly useful • How fear around “stress” in women and “fatigue” in men often reflects the same exaggerated concern about training • Why confusing fitness messaging can lead people to do nothing at all • The terrible calorie advice frequently given to shorter women • What NEAT adaptation actually means during fat loss • Why magnitude matters when discussing research findings • What insulin resistance is • How to coach someone with insulin resistance • Whether insulin resistance meaningfully changes the fundamentals of fat loss • Protein and the insulin response • Why women do not need to avoid coffee on an empty stomach • Why running does not inherently make women gain fat • How doing more exercise may actually improve energy levels • The benefits and limitations of increasing cardio and resistance-trainin…","meta_description":"Emma Storey-Gordon is one of my favourite authorities and communicators when it comes to combining evidence-based fitness and nutrition with practical, re…","key_points":[],"chapters":[],"topics":[],"duration_seconds":3978,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/lift-free-and-diet-hard-with-andrew-coates-60220/episodes/498-emma-storey-gordon-fat-loss-for-women-insulin-resistance-and-training-rep-ranges/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/lift-free-and-diet-hard-with-andrew-coates-60220/498-emma-storey-gordon-fat-loss-for-women-insulin-resistance-and-training-rep-ranges.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}