#487 Joe DeFranco - Long Live In-Person Training

Dr. Pak Androulakis-Korakakis returns to explain what the research says about the minimum effective dose for muscle growth, strength, health, and long-term physical independence.In this episode, we discuss:• The minimum amount of training required to build muscle• Whether minimum-dose training produces meaningful real-world results• How inactive and metabolically unhealthy people respond to resistance training• Where diminishing returns begin as training volume increases• Minimum effective dose training for everyday people• Minimum-dose training for serious lifters• Whether people accurately estimate reps in reserve• Training close to failure in high and low rep ranges• When you should and should not train to failure• Whether machines are enough for older adults• Building muscle and supporting bone health as you age• Fatigue, recovery, and the reality of overtraining• Genetics and realistic expectations• Why consistency matters more than training secrets• Pak’s new book, Train Smarter, Not Longer• And much moreFollow Dr. Pak Androulakis-Korakakis on Instagram:@dr__pakCHAPTERS01:05 Minimum Effective Dose04:34 Research-Based Volume Targets05:48 Training Close to Failure08:27 Fractional Sets Explained11:06 Low- vs. High-Volume Training16:22 Minimum-Dose Training for Real Life20:08 Rep-Range Absolutism26:24 Fatigue and Overtraining Myths30:03 Injury Risk and Training Workarounds32:29 Minimum-Dose Training for Seniors33:21 Results From 20 Minutes Per Week37:11 Machines for Safe, Hard Training38:34 Larry’s Recovery Update42:41 Estimating Reps in Reserve45:10 Does Anything Actually Matter?49:18 Genetics and Realistic Expectations53:15 Consistency Beats Training Secrets57:38 Pak’s Book and What Comes NextSUPPORT THE SHOWIf this episode helped you rethink how much training is actually required to make progress:• Subscribe and check out more episodes• Share the episode on social media and tag @andrewcoatesfitness• Send it to someone who thinks they do not have enough time to trainFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP STRENGTH APPUse code COATESRP:https://www.rpstrength.com/coatesJUST BITE ME MEALSUse code ANDREWCOATESFITNESS for 10% off:https://justbitememeals.comMACROSFIRST — FREE PREMIUM TRIAL• Download MacrosFirst• Begin setting up your account• When asked, “How did you hear about us?” enter: ANDREWKNKG BAGS — 15% OFFhttps://www.knkg.com/Andrew59676VERSA GRIPPShttps://www.versagripps.com/andrewcoatesTRAINHEROIC — FREE 90-DAY TRIAL• Visit: https://www.trainheroic.com/liftfree• Reply to the email you receive or email [email protected]• Let them know Andrew sent youL1 BIOMECHANICS AND ASSESSMENT COURSEUse code COATES:https://pro.activelifeprofessional.com/assessmentworkshopevents

Dr. Gary McGowan drops in to share a masterclass on cardiovascular disease and its major risk factors, including:The relationship between cholesterol and cardiovascular diseaseWhy LDL cholesterol is importantWhat causes LDL cholesterol to riseThe dietary factors that can increase LDL cholesterolNavigating misleading claims about LDL from the carnivore diet communityWhy elimination diets can appear to improve someone’s healthThe relationship between obesity and cardiovascular diseaseWhy not all fat storage in the body is associated with the same level of disease riskVisceral fat, BMI, and the personal fat thresholdWhy cardiovascular risk accumulates over timeThe role of genetics in cholesterol and blood pressureWhat causes high blood pressureThe role of dietary sodium in hypertensionThe most important lifestyle behaviours for lowering cardiovascular disease riskHow to screen for atherosclerotic plaque buildup in your arteriesCoronary artery calcium scans and CCTA imagingWhether caffeine and energy drinks increase the risk of heart problemsAnd much moreFollow Gary on Instagram:@drgarymcgowanCHAPTERS01:31 Cholesterol and Heart Risk04:50 Why LDL Rises06:23 Diet Drivers of LDL09:31 Coffee and Cholesterol10:32 Exercise and Lipids12:19 Carnivore LDL Debate18:32 Elimination Diet Reality21:48 Obesity and Heart Disease26:26 Visceral Fat and BMI31:15 BMI Reality Check32:24 Personal Fat Threshold32:46 Obesity Over Time33:58 Cumulative Risk Model34:58 Blood Pressure Drivers36:04 Salt and the Modern Diet38:21 Lifestyle Risk Pillars38:53 Heart Plaque Screening41:32 Calcium Scans Explained44:33 CCTA for Soft Plaque48:17 Caffeine and Heart Risk53:14 Energy Drink Extremes55:21 Where to Find Gary57:34 Final Wrap-UpSUPPORT THE SHOWIf this episode helped you better understand cholesterol, blood pressure, or cardiovascular disease risk, you can support the show by:Subscribing and checking out more episodesSharing it on social media — tag me and I’ll respondSending it to someone who is confused about cholesterol, blood pressure, or heart healthFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP 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 during setup you’ll be asked:“How did you hear about us?”Type in the code: ANDREWKNKG BAGS – 15% OFFhttps://www.knkg.com/Andrew59676VERSA GRIPPShttps://www.versagripps.com/andrewcoatesTRAINHEROIC – FREE 90-DAY TRIALComplete these two steps:Go to:https://www.trainheroic.com/liftfreeReply to the email you receive — or email [email protected] — and let them know Andrew sent you.L1 BIOMECHANICS AND ASSESSMENT COURSEUse code COATES:https://pro.activelifeprofessional.com/assessmentworkshopevents

Iconic gym owner, podcaster, strength coach, educator, and trainer of elite athletes Joe DeFranco returns to share insights from decades of coaching in person.Joe shares:Why he still coaches in person, and why it's essential for both his physical and mental well-beingWhat keeps him energized after decades as a coach and gym ownerWhy relationships matter more than anything else for client successWho's more challenging to coach: elite professional athletes or general population clients?The traits that make someone highly coachableWhy trainers are really "problem solvers and stress managers"How his clients continue to make him a better coachWhy in-person coaching still offers something technology can't replaceAnd much moreInstagram: @defrancosgymCHAPTERS01:10 Who Is Hardest to Coach?02:48 The Traits That Drive Success05:03 Building Trust With Triple H06:00 Earning Trust Over Time08:48 Admitting What You Don't Know11:59 Why Long-Form Content Still Wins15:03 The High Stakes of Everyday Clients19:51 Why In-Person Coaching Matters20:51 The High-Ticket Online Coaching Critique23:49 Coaching Is Stress Management26:26 Keeping Coaches Healthy27:31 Why Joe Still Loves Coaching In Person29:15 Online vs In-Person Coaching31:30 When Clients Become Family33:10 Health Drives Performance35:46 Training Is Listening38:04 Long-Term Client Relationships40:01 Knowing When to Fire Clients44:13 Guarding Your Energy47:25 Mentorship, Events, and Final ThoughtsSUPPORT THE SHOWIf this episode reminded you why great coaching is about relationships - not just programming - you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me and I'll respond)Sending it to a coach, trainer, or gym owner who values the craftFOLLOW 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.comMacrosFirst – FREE Premium TrialDownload MacrosFirst and during setup select ANDREWKNKG Bags (15% off)https://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 let them know Andrew sent youL1 BIOMECHANICS AND ASSESSMENT COURSEhttps://pro.activelifeprofessional.com/assessmentworkshopeventsUse code COATES at checkout.

Coaching and bodybuilding legend Alberto Nunez of Team 3DMJ joins me for a humble discussion about the principles that have made him one of the most respected coaches in natural bodybuilding.Alberto shares his thoughts on:Does training advice from the competitive (and untested) bodybuilding world still work for natural everyday lifters trying to build muscle?The differences and similarities between natural and enhanced trainingWhy absolute load can affect training differently than relative (bodyweight) loadWhy adherence matters above all else for long-term progressWhy autoregulation is one of the most valuable skills a lifter can developHow Alberto stays ultra lean year-round without obsessionHow to train yourself to genuinely enjoy nutritious foods as your default choiceFinding fulfillment through good habits instead of constant outcomesAnd much moreInstagram: @nunez3dmjCHAPTERS01:23 Natural vs Enhanced Training04:40 Progression and Joint Safety06:15 Volume and Recovery Debate08:51 Absolute Load Effects14:02 How Drugs Mask Mistakes17:22 The Non-Negotiable Habits Pyramid21:34 Rituals and Nutrition Myths25:26 Avoiding Diet Rule Overload26:22 Adherence for Long-Term Health27:49 Consistency Over Rituals30:09 Putting Fitness on Autopilot33:08 Autoregulation as a Skill35:53 Novelty Versus Basics38:41 Staying Lean Year-Round44:01 "Sad Life" Comments47:10 Finding Joy in the Basics50:53 The Zen of Bodybuilding52:54 Wrap Up and LegacySUPPORT THE SHOWIf this episode helped you think differently about bodybuilding, nutrition, and long-term success, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me and I'll respond)Sending it to someone who wants to build muscle without getting lost in online extremesFOLLOW 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.comMacrosFirst – FREE Premium TrialDownload MacrosFirst and during setup select ANDREWKNKG Bags (15% off)https://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 let them know Andrew sent youL1 BIOMECHANICS AND ASSESSMENT COURSEhttps://pro.activelifeprofessional.com/assessmentworkshopeventsUse code COATES at checkout.

Dr Andy Galpin shares a masterclass in sleep for everyday quality of life.Andy adds nuance to the often oversimplified and misleading claims about sleep, including:Why your sleep is the biggest opportunity to improve your quality of lifeDefining poor sleep versus sleep deprivationWhat are the acute negative effects of poor sleep?Why people are remarkably resilient after one night of poor sleepHow to build sleep resilienceWhy your elaborate sleep ritual might actually be working against youHow to sleep better when you travelHow our perception of our sleep quality affects how we feelThe difference between our physiological and psychological tolerance to poor sleepHow to develop the skill of falling asleep quicklyIs blue light exposure as problematic as we often hear?Why the nervous system arousal from media may matter more than the light itselfHow dangerous sleep apnea really isWhy most sleep apnea goes undiagnosedDoes mouth tape actually work?And a lot of practical tactics for improving your sleepInstagram: @drandygalpinCHAPTERS01:12 Sleep: Your Biggest Lever02:26 Recovering From a Bad Night06:44 Sleep Wearables Reality Check12:39 Building Better Sleep Habits15:16 Sleep Resilience vs Chronic Sleep Loss18:39 Sleep Rituals and Travel22:58 Screens and the Arousal Myth25:34 The Worst Apps Before Bed26:33 Why Content Matters More Than Blue Light27:44 Hotel Sleep and Travel Anxiety Hacks29:29 Sleep Apnea Reality Check32:15 Beyond CPAP: Other Treatment Options38:15 Altitude, Pregnancy, and Sleep Apnea40:31 Mouth Tape and Nasal Strips43:03 Learning to Fall Asleep Faster45:13 Wind Down and ConsistencySUPPORT THE SHOWIf this episode helped you improve your understanding of sleep and recovery, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me and I'll respond)Sending it to someone who's struggling with sleepFOLLOW 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.comMacrosFirst – FREE Premium TrialDownload MacrosFirst and during setup select ANDREWKNKG Bags (15% off)https://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 let them know Andrew sent youL1 BIOMECHANICS AND ASSESSMENT COURSEhttps://pro.activelifeprofessional.com/assessmentworkshopeventsUse code COATES at checkout.

Dr Nick Tiller joins me to share a scathing critique of the health and wellness industry, including:Why the health and wellness industry isn’t your friend—it’s a trillion-dollar conDefining the wellness industryThe most concerning wellness trendsWhy the wellness industry has become so massiveThe incentives for influencers and even credentialed "authorities" to grift on bogus wellness productsDo well-intentioned people slide into misinformation, or are most wellness grifters motivated by money from the start?How much responsibility does the consumer bear?How can consumers become better equipped to protect themselves?Will we ever see meaningful regulatory change?How AI-generated content is exploding online to cash in on the wellness trendAnd much moreInstagram: @nb.tillerCHAPTERS01:06 The Wellness Industry Con02:24 Defining Wellness Terms04:55 Experts vs Influencers07:32 Credentialed Grifters10:00 Consensus vs Contrarians11:25 The Playbook for Undermining Trust14:16 Scientists vs Storytelling17:43 The Sagan Effect and Public Outreach21:31 Staying In Your Lane25:07 TikTok Peptides Panic30:54 Peptide Heart Risks31:18 Regulation vs Personal Responsibility33:33 Science Communication, AI, and Media Literacy37:03 Why Platforms Won't Police Misinformation39:36 Bad Faith Wellness Actors42:52 The Influencer Economy Exposed46:06 Deepfakes and Fake Physiques50:46 Bodybuilding Pressure and Deaths55:10 Curate Your Feed56:09 Book Plug and FarewellSUPPORT THE SHOWIf this episode helped you become a more skeptical consumer of health information, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me and I'll respond)Sending it to someone trying to separate evidence from wellness hypeFOLLOW 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.comMacrosFirst – FREE Premium TrialDownload MacrosFirst and during setup select ANDREWKNKG Bags (15% off)https://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 let them know Andrew sent youL1 BIOMECHANICS AND ASSESSMENT COURSEhttps://pro.activelifeprofessional.com/assessmentworkshopeventsUse code COATES at checkout.

My good friend Brad Jensen returns in a more casual conversation between two old friends catching up. We wanted to share this discussion with you, so we hope you come along for the ride.Brad shares his thoughts on:People commenting on "his account" as if he isn't even a real personNever imagining the reach and impact of his contentWhether all of the engagement from social media is actually a positive experience and how he manages itBeing willing to admit when you missed the mark with contentA nuanced discussion about choosing sponsorship deals carefullyCan you eat fast food and maintain your weight—or even lose fat?Practical tactics for navigating eating on the runGetting clear on which treats are actually worth the caloriesWhy alcohol consumption is decliningUsing non-judgmental language around drinking lessThe challenge of responding to every message on social media while avoiding questionable tactics like appointment setters pretending to be you in your DMsThoughts on using AI to fake interactions with followersAnd much moreInstagram: @thesoberbodybuilderCHAPTERS00:16 Reuniting With Brad00:49 Conference Talk Stories01:59 Fast Food and Weight Loss03:10 Monetizing Content06:30 Choosing Sponsors Wisely08:02 Turning Down Bad Deals10:38 Eating Out Strategy15:11 Go-To Orders16:25 Stop Wasting Calories21:08 Food Pressure and Alcohol24:32 Why Drinking Is Down25:36 Cannabis Versus Alcohol27:08 Aging and Hangovers28:55 How Media Normalizes Drinking29:42 The Sex and the City Myth32:14 Why Content Tone Matters36:02 The Steroid Story Lesson40:26 Followers and Ego43:10 DM Setters and Trust45:04 AI DMs and Ethics49:53 Why Human Coaching Still Wins52:48 The Future of In-Person Coaching54:02 Final Thanks and Wrap-UpSUPPORT THE SHOWIf this episode made you think differently about authenticity, social media, coaching, or AI, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me and I'll respond)Sending it to someone building a business or navigating social mediaFOLLOW 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.comMacrosFirst – FREE Premium TrialDownload MacrosFirst and during setup select ANDREWKNKG Bags (15% off)https://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 let them know Andrew sent youL1 BIOMECHANICS AND ASSESSMENT COURSEhttps://pro.activelifeprofessional.com/assessmentworkshopeventsUse code COATES at checkout.

The Professor of the Dark Arts, Dr Emily Dow returns by popular demand. Emily has seen a huge surge in popularity, and for good reason. Her media is thoughtful, intelligent, and extremely well communicated.Emily joins me to talk about:Why "high cortisol" has become the new hormonal imbalanceWhat cortisol actually does, and why acute elevations in cortisol are not only not bad for you, but essential to normal physiologyIs there any validity to the claim that cortisol elevation from training stress is harmful, especially for peri-menopausal women?Why chronically elevated cortisol is a problem and how it developsWhy the phrase "hormone balancing" is often a red flag for pseudoscienceWhat common traits we see among unqualified influencers promoting trendy health boogeymenWhat the research tells us about exercise and mental healthDoes your brain benefit more from higher-intensity cardio than Zone 2?A nuanced discussion on the Zone 2 versus higher-intensity cardio debateIs part of Zone 2's benefit simply that it replaces unhealthy sedentary behaviors?Thoughts on research headlines like "Carbohydrate intake does not affect muscle growth"What "scope creep" means when experts are pressured to comment outside their area of expertise, such as peptidesAnd much moreInstagram: @dremilydowCHAPTERS00:49 The Cortisol Myth01:55 Why Cortisol Matters03:45 Hormone Balancing Grifts08:37 Fixing Chronic Stress12:44 HIIT for Women14:58 Fueling and Recovery18:33 Exercise Guidelines20:49 Is Overtraining Real?24:20 Training Load and Injury Risk26:22 Mixed-Modal Cardio30:22 Exercise and Mental Health36:32 Exercise vs SSRIs40:02 Zone 2 and Brain Health43:14 Exercise and Brain Blood Flow43:52 Rethinking Zone 246:00 Steps vs Cardio49:13 Heart Rate Zone Myths50:07 Fiber and Colon Cancer53:48 Carbohydrates and Muscle Growth57:12 When Nothing Matters01:00:54 Supplements and Rituals01:04:49 Scope Creep and Expertise01:12:15 Choosing Real ExpertsSUPPORT THE SHOWIf this episode helped you better understand cortisol, exercise science, or how to separate evidence from hype, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me and I'll respond)Sending it to someone overwhelmed by hormone, cortisol, or cardio misinformationFOLLOW 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.comMacrosFirst – FREE Premium TrialDownload MacrosFirst and during setup select ANDREWKNKG Bags (15% off)https://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 let them know Andrew sent youL1 BIOMECHANICS AND ASSESSMENT COURSEhttps://pro.activelifeprofessional.com/assessmentworkshopeventsUse code COATES at checkout.

Ashley Hodge is a strength coach and powerlifter and joins me to talk about her knowledge and experience with practical, evidence-based glute training.Ashley shares her thoughts on:Is glute training as complicated as glute influencers make it out to be?Is there a difference in how you approach glute training for competitors versus the general population?For the everyday person with time for only two full-body workouts each week, how should they maximize glute growth?Practical wisdom for glute training that online-only influencers often fail to considerAre common banded and bodyweight drills enough stimulus for glute growth?Does it matter if you can't feel your glutes as much during heavy deadlifts or hip thrusts?Why Ashley is still committed to in-person coachingWhy Ashley promotes step counts and walking challengesAnd much moreInstagram: @a.hodgefitnessCHAPTERS00:43 Glute Training Basics01:47 Weekly Volume Rules02:54 Loading and RPE04:44 Rep Ranges by Exercise07:17 Fatigue and Exercise Selection10:03 Programming for the General Population14:55 The Two-Day Glute Plan17:58 Hip Thrust Setup Options22:16 Bands and Lockout Work25:16 Training Frequency and Recovery27:17 The "Feeling Your Glutes" Debate29:11 Form Checks and Lockout30:02 Video Form Checks30:55 Gym Filming Etiquette31:34 Lengthened Partials32:27 Why Ashley Coaches In Person35:45 Client Wins and Coaching Structure39:23 Social Energy and Longevity41:20 Workshop Sponsor Break42:31 The Online Coaching Grift46:21 Lead Sources and Branding49:36 Step Count Strategy53:41 Winter Movement Hacks55:45 Wrap Up and Where To Find AshleySUPPORT THE SHOWIf this episode helped you simplify your glute training or improve your programming, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me and I'll respond)Sending it to someone who's tired of confusing glute advice onlineFOLLOW 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.comMacrosFirst – FREE Premium TrialDownload MacrosFirst and during setup select ANDREWKNKG Bags (15% off)https://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 let them know Andrew sent youL1 BIOMECHANICS AND ASSESSMENT COURSEhttps://pro.activelifeprofessional.com/assessmentworkshopeventsUse code COATES at checkout.

I’m a voracious reader and it’s a special treat to feature as a guest a popular mainstream author whose books I love.Amy Morin is a therapist and the author of several books including The Mental Strength Playbook and 13 Things Mentally Strong People Don’t Do.Amy joins me to share her expertise about:What are the most important things mentally strong people don’t do from her listWhy “not giving away your power” is the most important on the listHow social media therapy speak gets weaponized and causes more harm than goodAre people more fearful of interaction with camera phones everywhereAmy’s thoughts on “everyone diagnosing themselves with a mental health issue on the internet”Why Amy believes “trust your gut” is the most damaging advice in pop psychologyAnd much moreInstagram: @amymorinauthorCHAPTERS01:02 Stop Giving Away Power02:49 Rewrite Your Story05:41 No Self-Pity Spiral07:56 Learned Helplessness Trap09:08 Therapy Speak Online11:33 Pathologizing Dating13:04 Mentally Strong Couples15:41 Playbook Mood Tools18:11 Emotional Spillover20:10 Calculated Risk Taking21:53 Cameras and Social Fear25:36 Viral Upside Stories26:40 Social Media Unknowns28:11 Take More Shots28:51 Fear and Criticism30:37 Build a Victory Vault32:31 Resentment and Envy33:35 Identity and Habits35:37 Owning Mistakes37:33 Online Pile-Ons43:39 The Self-Diagnosis Trap46:40 Personal Responsibility51:04 The “Trust Your Gut” Myth54:46 Media Savvy Wrap Up56:17 Final RecommendationsSUPPORT THE SHOWIf this episode helped you think differently about mental strength, anxiety, or navigating the modern world, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me and I’ll respond)Sending it to someone who could use a reminder that resilience is a skillFOLLOW 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.comMacrosFirst – FREE Premium TrialDownload MacrosFirst and during setup select ANDREWKNKG Bags (15% off)https://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 let them know Andrew sent youL1 BIOMECHANICS AND ASSESSMENT COURSEhttps://pro.activelifeprofessional.com/assessmentworkshopeventsUse code COATES at checkout