{"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":"#499 Dr. Sean Pastuch - Live More, Hurt Less","slug":"499-dr-sean-pastuch-live-more-hurt-less","published_at":"2026-08-27T06:00:00+00:00","page_url":"https://stenobird.com/podcast/lift-free-and-diet-hard-with-andrew-coates-60220/499-dr-sean-pastuch-live-more-hurt-less","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/499-Dr--Sean-Pastuch---Live-More--Hurt-Less-e3nupm8","audio_url":"https://anchor.fm/s/4acb2b0/podcast/play/124789896/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-7-27%2F430617351-44100-2-2ebc3a1caae1f.mp3","summary":"Dr. Sean Pastuch returns to share lessons from his career and his new book, Live More, Hurt Less. Sean joins me to discuss: • How he defines “Live More, Hurt Less” • What that philosophy looks like in real life • Why helping people feel heard can be such an important part of navigating pain and movement limitations • The three identities Sean believes are relevant to meaningful change • The “Be, Do, Have” framework • The difference between confidence and self-esteem • Why identity work does not need to become vague or “woo” • What Sean means when he says, “Discipline is not the cause; it’s the effect” • Why pain itself is not always the biggest problem • What Sean means by, “Pain is not the problem. The problem is the compromises pain forces you to make” • The difference between sacrifice and compromise • Why accepting a smaller life can become normalized • What Sean means by, “Compromise is the acceptance that living less is reasonable” • How social permission can make quitting feel acceptable • Sean’s own turning point with neck pain • The role of anchors and action in changing behaviour • How conflicting identities can interfere with progress • Why analytical people can sometimes think their way into inaction • Reconciling “It’s never about you and it’s always your responsibility” • Why commitment can matter more than endlessly trying • Why meaningful change is supposed to be difficult • Coaching people who actually fit your philosophy and process • Sean’s thoughts on influencers, virtue signalling, and online behaviour • Lessons from marriage, relationships, and communication • And much more Follow Sean on Instagram: @drseanpastuch CHAPTERS 00:51 Why Sean Wrote Live More, Hurt Less 02:27 The Identity Model for Change 03:36 The Be, Do, Have Framework 06:11 Confidenc…","meta_description":"Dr. Sean Pastuch returns to share lessons from his career and his new book, Live More, Hurt Less. Sean joins me to discuss: • How he defines “Live More, H…","key_points":[],"chapters":[],"topics":[],"duration_seconds":4110,"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/499-dr-sean-pastuch-live-more-hurt-less/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-60220/499-dr-sean-pastuch-live-more-hurt-less.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}