#460 Dr Emily Dow - Creatine, Wearable Devices, Net Carbs, and Gut Microbiome

#460 Dr Emily Dow - Creatine, Wearable Devices, Net Carbs, and Gut Microbiome

Author: Andrew Coates April 14, 2026 Duration: 53:31
Lift Free And Diet Hard with Andrew Coates
HealthHealth & FitnessFitness

Dr Emily Dow has been taking fitness and nutrition media by storm with her detailed and nuanced takes. She’s a great example of an emerging powerhouse with the education and credibility to help everyone, someone I was thrilled to have as a guest and share with everyone.


Emily shares her expertise on:


Is creatine safe during pregnancy

Should people use creatine

What are the proven benefits and overhyped claims about creatine

What are “net carbs” and how should we approach them for calorie tracking

How does gut microbiome interact with exercise and performance

What do we know about how the gut works

Do wearable devices work for tracking sleep, step count, VO2 max, calories burned

What type of wearable devices work best for tracking things like HRV

Does fat oxidation equal fat burning

Why fat burning isn’t an on or off switch

Is there any issue with drinking coffee on an empty stomach

And much more practical and nuanced lifestyle and nutrition wisdom


Instagram: @dremilydow


CHAPTERS


01:17 Creatine Basics

04:24 Brain Benefits Hype

07:50 Safety And Side Effects

09:07 Creatine In Pregnancy

12:12 Net Carbs Explained

14:48 Fiber And Microbiome

18:00 Exercise Gut Barrier

23:27 Gut Brain Axis

25:09 Diet Shifts Microbiome

28:02 Microbiome For Performance

29:20 Fiber Over Probiotics

31:20 Easy Fiber Meal Hacks

32:50 Wearables Step Tracking

34:21 Body Fat Measurement Myths

36:25 HRV Sensors Explained

39:18 Calories Burned Accuracy

40:18 VO2 Max Estimates

42:36 Sleep Tracking Pros Cons

45:28 Fat Oxidation Vs Fat Loss

49:03 Coffee Empty Stomach


SUPPORT THE SHOW


If this episode helped you better understand nutrition, supplements, or health tracking, you can support the show by:


• Subscribing and checking out more episodes

• Sharing it on social media (tag me — I’ll respond)

• Sending it to someone interested in nutrition or health tech


FOLLOW ANDREW COATES


Instagram: @andrewcoatesfitness

https://www.andrewcoatesfitness.com


PARTNERS AND RESOURCES


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 during setup select: ANDREW


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 trials@trainheroic.com

) and let them know Andrew sent you


Andrew Coates hosts Lift Free And Diet Hard, a conversation grounded in the belief that strength and wellness are built on more than just routines. This podcast moves beyond quick fixes to examine the principles and personal stories that shape a sustainable, intentional life. You’ll hear from a variety of inspiring guests who share not only their expertise but also the real-world challenges and triumphs they’ve faced. The discussions naturally weave together the science of fitness with the practicalities of daily choices, offering a nuanced look at what it means to truly care for your physical and mental health. Each episode is designed to provide actionable insights you can use to navigate your own path, fostering resilience and confidence whether you're in the gym or the kitchen. By focusing on informed decision-making over dogma, the Lift Free And Diet Hard podcast becomes a resource for anyone looking to cut through the noise of wellness culture. Andrew facilitates these explorations with a focus on empowerment, ensuring every conversation adds a layer of understanding to the complex journey of building a strong, healthy life.
Author: Language: English Episodes: 100

Official website RSS
Lift Free And Diet Hard with Andrew Coates
Podcast Episodes
#452 Elizabeth Davies - Training For Your Old Lady Body [not-audio_url] [/not-audio_url]

Duration: 47:29
Elizabeth Davies is the author of Training For Your Old Lady Body and famous for the quote:“Training for my summer body? Fuck no. I’m training for my old lady body. Dense bones, strong muscles, a healthy heart, good bala…
#451 Sheridan Skye - Is Resistance Training Safe During Pregnancy? [not-audio_url] [/not-audio_url]

Duration: 52:45
Sheridan Skye is a pre-and postnatal coaching specialist and educator and joins me to share her expertise about:Is resistance training safe for pregnant womenDo mom and baby have better outcomes when the mother works out…
#449 Gareth Sapstead - How To Transform Your Physique and Your Life [not-audio_url] [/not-audio_url]

Duration: 59:58
Gareth Sapstead, my long time T-Nation writing peer joins me to talk about his new book (which I contributed to) and share wisdom and experience about:-Where to start if you look in the mirror and you’re not happy with w…
#445 Susan Niebergall - Strong Instead of Skinny [not-audio_url] [/not-audio_url]

Duration: 53:41
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 physica…
#444 Nick Shaw - Where “Science Based Lifting” Went Wrong [not-audio_url] [/not-audio_url]

Duration: 1:06:39
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 br…

«123456...10»