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If you feel like you’re always dieting but never quite lean enough, it may be time to ask why you’re so afraid to stop. In this episode, I break down nine reasons people get stuck in permanent dieting and struggle to transition out of a calorie deficit. I cover constantly moving the goalpost on fat loss, believing getting leaner will finally make you happy, fearing weight and body fat gain, and struggling to trust yourself during a muscle-building phase. I also explain why a previous unsuccessful bulk or diet can keep you trapped in the cycle, how always having another event to get lean for prevents meaningful progress, and why years spent dieting or training don’t necessarily mean those years were productive. At some point, the physique you want may require you to stop trying to get smaller. Taking time away from fat loss can give you the runway to build muscle, improve your training, and eventually create a physique that dieting alone can’t produce. Timestamps: - [00:00 – 04:42] – Why You Feel Like You Always Need to Be Dieting - [04:42 – 10:15] – #1 You’re Still Not as Lean as You Want to Be - [10:15 – 14:59] – #2 You Think Losing More Fat Will Make You Happy - [14:59 – 17:47] – #3 You Don’t Trust Yourself to Stop Dieting - [17:47 – 23:12] – #4 You’re Afraid of Gaining Weight - [23:12 – 26:54] – #5 You Gained Too Much Fat in the Past - [26:54 – 30:09] – #6 Your Last Diet Ended Without Closure - [30:09 – 33:15] – #7 There’s Always Another Event to Get Lean For - [33:15 – 39:09] – #8 You Feel Like You Should Be Further Along - [39:09 – 45:04] – #9 You Don’t Think Your Physique Is Good Enough Links & Resources: Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/ Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/ https://coryfit.com/ ⁠Coaching: Let's Chat⁠ https://calendly.com/coryfit-coaching/15min ⁠Consults: Book a Call⁠ https://calendly.com/coryfit-coaching/one-time-consultation For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/ ⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

How much do genetics actually matter for building muscle, losing fat, and creating an impressive physique? In this episode, I break down why I think genetic potential is only one piece of the equation. I cover the factors you can’t control—like skeletal structure and muscle insertions—but also the behaviors, environment, motivation, training quality, nutrition, recovery, and ability to learn that can dramatically influence your results. I also share how my own relationship with food, body image, bodybuilding, and weight gain shaped my progress, why I’ve built more muscle in my 30s than I did in my 20s, and how improving my training helped me add four inches to my glutes during a growth phase. Before you assume your genetics, age, or hormones are holding you back, I want you to look at the factors you can actually change. Your potential may be far more fluid than you think. Timestamps: - [00:00 – 02:09] – How Much Do Genetics Matter for Building Muscle? - [02:09 – 04:14] – Genetics, Body Structure & What You Can’t Control - [04:14 – 08:24] – Genetics vs. Environment, Exercise & Nutrition - [08:24 – 13:26] – How Your Environment Shapes Body Image & Fitness - [13:26 – 17:32] – What Actually Determines Your Fitness Potential? - [17:32 – 21:30] – Hormones, Recovery & Behaviors That Affect Progress - [21:30 – 25:36] – Why Training & Your Ability to Learn Matter - [25:36 – 27:53] – Can You Still Build Muscle in Your 30s & 40s? - [27:53 – 29:03] – Why Genetics & PEDs Aren’t Always the Limiting Factor Links & Resources: Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/ Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/ https://coryfit.com/ ⁠Coaching: Let's Chat⁠ https://calendly.com/coryfit-coaching/15min ⁠Consults: Book a Call⁠ https://calendly.com/coryfit-coaching/one-time-consultation For more content, follow along: ⁠Instagram⁠: https://www.instagram.com/cory_fit/ ⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

Building muscle isn’t just about eating more and training harder—the off-season can be one of the most challenging parts of changing your physique. In this episode, I break down 10 ways to prevent off-season burnout, including managing body image and scale weight, maintaining nutrition adherence, tracking progress, training intentionally, and setting realistic expectations for muscle growth. I also explain why constantly switching between building and cutting can hold back your progress, and how to navigate intentional weight gain without abandoning your muscle-building goals when the process gets uncomfortable. Timestamps: - [00:00 – 04:04] – Why Building Muscle Can Be Harder Than Losing Fat - [04:04 – 07:15] – What an “Off-Season” Actually Means - [07:15 – 15:38] – Off-Season Burnout, Body Image & Scale Anxiety - [15:38 – 16:52] – #1 Start at a Body Fat You’re Comfortable With - [16:52 – 18:11] – #2 Keep Your Nutrition Adherence High - [18:11 – 23:30] – #3 Track Your Weight, Data & Progress - [23:30 – 25:56] – #4 Train Intentionally for Muscle Growth - [25:56 – 27:35] – #5 Know Your Goal Before You Start - [27:35 – 34:31] – #6 Know Which Thoughts to Tune Out - [34:31 – 36:19] – #7 Be Honest About How You Actually Feel - [36:19 – 40:28] – #8 Protect Your Environment & Set Boundaries - [40:28 – 42:37] – #9 Define Your Level of Commitment - [42:37 – 45:51] – #10 Set Realistic Off-Season Expectations Links & Resources: Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/ Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/ https://coryfit.com/ ⁠Coaching: Let's Chat⁠ https://calendly.com/coryfit-coaching/15min ⁠Consults: Book a Call⁠ https://calendly.com/coryfit-coaching/one-time-consultation For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/ ⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

If your training isn’t driving muscle growth, adding PEDs isn’t going to fix the underlying problem. In this video, I break down what I actually mean when I say your training needs to be “dialed in” for muscle growth. I cover training stability, proximity to failure, exercise selection, exercise order, training splits, volume, warm-ups, and filming your lifts for feedback—and why each can become a limiting factor in your progress. I also explain why training harder isn’t enough if you can’t properly bias the muscles you’re trying to grow, why your warm-up should help determine whether you’re ready to perform that day, and how reviewing your own training footage can expose compensations you may not feel during a set. Whether you’re trying to build your glutes naturally or considering PEDs for bodybuilding, maximizing your training first can help you get more from every growth phase. Timestamps: - [00:00 – 04:20] – Why PEDs Won’t Fix Poor Training - [04:20 – 06:11] – Training Stability for Better Muscle Growth - [06:11 – 08:40] – Proximity to Failure: Are You Training Hard Enough? - [08:40 – 12:22] – Exercise Selection & Exercise Order for Muscle Growth - [12:22 – 13:15] – Training Splits, Volume & Recovery - [13:15 – 17:28] – Why Your Warm-Up Matters More Than You Think - [17:28 – 20:13] – Film Your Lifts to Improve Training Technique - [20:13 – 22:34] – Training vs. PEDs & How I Added 4 Inches to My Glutes Links & Resources: Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/ Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/ https://coryfit.com/ ⁠Coaching: Let's Chat⁠ https://calendly.com/coryfit-coaching/15min ⁠Consults: Book a Call⁠ https://calendly.com/coryfit-coaching/one-time-consultation For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/ ⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

I’m back with another rapid-fire Q&A—60 questions covering bodybuilding, PEDs, glute growth, contest prep, fat loss, training, hormones, and more. In this episode, I answer your questions on anti-estrogens during contest prep, increasing estrogen levels, GH vs. IGF-1, carb cycling, PEDs I wouldn’t use again, and whether stacking Anavar and Primo actually makes sense. I also talk about virilization warning signs, post-cycle bloodwork, GH water retention, and how I think about PED use for women. On the training side, I break down building a better back, fixing glute imbalances, growing your lower glutes, downsizing an overdeveloped upper body, training abs for different looks, exercise selection based on limb length, and how long it realistically takes to grow your glutes naturally. I also get into contest prep—when a physique is actually ready to prep, how many shows a first-time competitor should do, returning to maintenance after a deficit, DEXA scans, regaining your period after a show, when I lower calories during prep, and how long I think contest prep should last. Plus, I answer some more personal questions about competing again, my current training split, moving to NYC, traveling constantly, gym culture, bodybuilding burnout, leadership confidence, and whether I think bikini competitors are using glute fillers. Sixty questions. No fluff. Let’s get into it. Timestamps: - [00:00 – 02:09] – Anti-Estrogens, Estrogen Levels & Bodybuilding - [02:09 – 04:47] – Building Your Back, Coaching Relationships & My Favorite Stage Physique - [04:47 – 07:42] – Peptides, Glute Imbalances, GH vs. IGF-1 & PEDs I’d Avoid - [07:42 – 10:15] – Getting Abs Naturally, Carb Cycling & Competing Again - [10:15 – 12:41] – GH Water Retention & Returning to Maintenance Calories - [12:41 – 14:51] – DEXA Scans & When I’ll Compete Again - [14:51 – 17:24] – Building Muscle, Limb Length & Exercise Selection - [17:24 – 20:47] – First Bodybuilding Shows, Glute Growth, Downsizing & Abs - [20:47 – 23:09] – Muscle Growth vs. Performance & Training After an Ovarian Cyst Rupture - [23:09 – 25:09] – Post-Cycle Bloodwork & Zone 2 Cardio - [25:09 – 28:10] – Off-Season PEDs, Bulgarian Split Squats & Extreme Contest Prep - [28:10 – 31:04] – Competing as a Couple & When to Leave Your Coach - [31:04 – 33:41] – Anavar Virilization, Ab Training & Pre-Workout Nutrition - [33:41 – 36:28] – How Long Glutes Take to Grow Naturally & Gym Culture - [36:28 – 39:29] – Natural Potential, Downsizing Muscle & Anavar + Primo - [39:29 – 43:02] – Glute Fillers in Bikini Bodybuilding & Moving to NYC - [43:02 – 45:15] – Traveling, Starting Contest Prep & Muscle Imbalances - [45:15 – 47:20] – Two Coaches, Cardio Heart Rate & Leadership Confidence - [47:20 – 49:22] – Bodybuilding Burnout, Anavar, Sleep Supplements & My Training Split - [49:22 – 51:18] – Regaining Your Period, Dropping Calories & Contest Prep Length Links & Resources: Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/ Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/ https://coryfit.com/ ⁠Coaching: Let's Chat⁠ https://calendly.com/coryfit-coaching/15min ⁠Consults: Book a Call⁠ https://calendly.com/coryfit-coaching/one-time-consultation For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/ ⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

If you’re a woman using anabolic steroids or other androgenic PEDs, there are certain signs of virilization I don’t want you to ignore. In this video, I break down seven warning signs I would pay attention to when using compounds like TRT, Anavar, Primo, SARMs, or other PEDs that can produce androgenic effects. I cover changes in vocal pitch, persistent throat changes, clitoral enlargement and sensitivity, acne, changes in body and facial hair, and increased hair-growth frequency. I also explain why tracking these changes early matters. Some androgenic side effects may be manageable, while others—particularly vocal and anatomical changes—can become difficult or impossible to reverse once they progress. If you notice new changes after introducing a PED, don’t dismiss them or assume they’ll automatically go away. Track when they started, communicate with the professional overseeing your care, and seriously consider whether the potential physique or performance benefit is worth the long-term trade-off. Timestamps: - [00:00 – 01:12] – 7 Virilization Signs Women Using PEDs Should Know - [01:12 – 02:57] – #1 Voice Changes & Vocal Pitch - [02:57 – 05:03] – #2 Clitoral Growth, Swelling & Sensitivity - [05:03 – 07:05] – #3 Persistent Hoarseness & Throat Changes - [07:05 – 08:26] – #4 When Other People Notice Your Voice Changing - [08:26 – 10:20] – #5 Acne & Androgenic Skin Changes - [10:20 – 12:03] – #6 Facial & Body Hair Changes - [12:03 – 13:24] – #7 Faster, Coarser Hair Growth - [13:24 – 14:33] – Irreversible Virilization & When to Reconsider PED Use Links & Resources: Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/ Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/ https://coryfit.com/ ⁠Coaching: Let's Chat⁠ https://calendly.com/coryfit-coaching/15min ⁠Consults: Book a Call⁠ https://calendly.com/coryfit-coaching/one-time-consultation For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/ ⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

Why do some people actually start looking and feeling worse the longer they diet? In this episode, I break down seven signs that your fat loss phase may be creating more dietary fatigue than your body can effectively manage. I cover declining training performance, rising stress and cortisol, muscle loss from an overly aggressive calorie deficit, poor sleep, extreme hunger-management “hacks,” digestive issues, and declining diet adherence. I also explain why pushing harder isn't always the answer. If your training is suffering, you're losing muscle, holding more water, struggling with sleep and digestion, obsessing over food, or getting closer to bingeing, continuing to cut calories may take you further away from the physique you're trying to achieve. The goal of a successful fat loss phase isn't simply to lose as much weight as possible. It's to preserve muscle, manage dietary fatigue, maintain adherence, and recognize when you've reached the point where continuing the deficit is doing more harm than good. Timestamps: - [00:00 – 02:25] – Why You Can Look Worse the Longer You Diet - [02:25 – 05:24] – #1 Your Training Performance Is Declining - [05:24 – 09:16] – #2 Cortisol, Stress & Water Retention Increase - [09:16 – 13:16] – #3 You’re Losing Muscle in Your Calorie Deficit - [13:16 – 22:43] – #4 Poor Sleep Is Hurting Your Fat Loss - [22:43 – 28:52] – #5 You’re Using Diet Hacks to Avoid Hunger - [28:52 – 32:52] – #6 Digestion & Bowel Movements Are Getting Worse - [32:52 – 39:50] – #7 Diet Adherence Is Slipping & Binge Risk Is Rising - [39:50 – 41:13] – When It’s Time to End Your Fat Loss Phase Links & Resources: Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/ Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/ https://coryfit.com/ ⁠Coaching: Let's Chat⁠ https://calendly.com/coryfit-coaching/15min ⁠Consults: Book a Call⁠ https://calendly.com/coryfit-coaching/one-time-consultation For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/ ⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

If you hate your meal plan, forcing yourself to eat the same boring foods every day probably isn't going to make you more consistent. In this episode, I break down practical food swaps and meal prep ideas I use with clients to make a fat loss or muscle-building diet more enjoyable without completely rebuilding the plan. I cover overlooked protein sources, alternatives to rice and potatoes, ways to add more variety with fruits and vegetables, and how to use fats, dairy, dips, seeds, and different textures to make simple meals significantly better. I also explain why enjoying your food matters for diet adherence, how your perception of “diet food” can influence hunger, and why you should audit meals you consistently dread instead of waiting until you're so bored that you go off plan. Whether you're following a structured meal plan or flexible dieting with macros, the goal is to create meals you can actually look forward to while still supporting your nutrition and body composition goals. Timestamps: - [00:00 – 02:37] – How to Make a Boring Meal Plan Easier to Follow - [02:37 – 05:58] – Protein Swaps: Chicken, Steak & Lean Meats - [05:58 – 08:35] – Seafood, Eggs & High-Protein Meal Ideas - [08:35 – 10:53] – Better Carb Swaps When You’re Sick of Rice - [10:53 – 14:44] – Fruit Swaps & Easy Ways to Add Diet Variety - [14:44 – 17:33] – Vegetables, Seasonal Foods & Finding Better Recipes - [17:33 – 19:43] – Make Meal Prep More Enjoyable With Better Ingredients - [19:43 – 22:49] – Healthy Fats, Dips, Nuts & Seeds - [22:49 – 24:18] – Dairy Swaps & Why Dietary Fat Matters - [24:18 – 26:08] – Hate Your Meal Plan? Audit Your Meals Links & Resources: Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/ Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/ https://coryfit.com/ ⁠Coaching: Let's Chat⁠ https://calendly.com/coryfit-coaching/15min ⁠Consults: Book a Call⁠ https://calendly.com/coryfit-coaching/one-time-consultation For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/ ⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

Fat loss is straightforward—but the way we approach it can make it unnecessarily difficult. In this episode, I break down seven fat loss principles I consistently see determine whether someone makes progress or stays stuck. I cover why honest adherence matters more than optimization, how inaccurate food tracking can erase a calorie deficit, why you should stop changing a system that's already working, and how to use scale weight and other data without letting normal fluctuations derail you. I also explain why constantly feeling like you're dieting doesn't mean you're actually maintaining a deficit, why you need to commit before expecting results, and why hunger isn't automatically a sign that something is wrong. If you're putting in effort but still struggling to lose body fat, these principles will help you identify what's actually holding you back. Timestamps: - [00:00 – 11:15] – Why Fat Loss Feels Harder Than It Needs to Be - [11:15 – 21:04] – #1 Get Brutally Honest About Diet Adherence - [21:04 – 25:49] – #2 Stop Chasing Novelty When Your Diet Is Working - [25:49 – 34:22] – #3 Scale Weight, Tracking Accuracy & Better Fat Loss Data - [34:22 – 38:51] – #4 Why You’re Always Dieting Without Losing Fat - [38:51 – 42:22] – #5 Don’t Start a Calorie Deficit Until You’re Ready - [42:22 – 45:27] – #6 The Calorie Deficit Comes Before the Results - [45:27 – 47:54] – #7 Hunger Is a Normal Part of Fat Loss - [47:54 – 50:12] – Bonus: Consistency Beats Extreme Dieting Links & Resources: Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/ Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/https://coryfit.com/⁠Coaching: Let's Chat⁠ https://calendly.com/coryfit-coaching/15min Consults: Book a Call⁠ https://calendly.com/coryfit-coaching/one-time-consultation For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/ ⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

Social events, birthdays, holidays, and meals out don't have to completely derail your fat loss phase. In this episode, I walk through a real example of how I helped a client navigate two untracked restaurant meals and birthday cake in the same day while still keeping her fat loss goals in mind. Instead of trying to perfectly track every calorie—or writing the entire day off as a cheat day—I show you how to create practical guardrails around protein, portions, fullness, training, and food choices. I break down how I would approach everything from chicken and waffles to sushi and dessert, why I don't recommend starving yourself before a big meal, and how planning your food decisions before you get to the restaurant can prevent an untracked meal from becoming an uncontrolled one. The goal isn't perfection. It's learning how to enjoy meals and celebrations without turning one social event into a 3,000–4,000 calorie day you never intended to have. Timestamps: - [00:00 – 01:41] – How to Plan Two Untracked Meals During Fat Loss - [01:41 – 03:37] – Chicken & Waffles: Don’t Starve Before Eating Out - [03:37 – 05:45] – Protein, Hydration & Portion Control - [05:45 – 06:51] – How to Enjoy Restaurant Meals Without Overeating - [06:51 – 08:56] – Training Between Meals & Keeping Protein High - [08:56 – 10:36] – How to Navigate Sushi During a Fat Loss Phase - [10:36 – 12:30] – Order Less & Use Fullness as Your Guardrail - [12:30 – 13:55] – How to Plan for Dessert Without Blowing Your Calories - [13:55 – 14:49] – A Better Strategy for Cheat Meals & Social Events Links & Resources: Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/ Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/ https://coryfit.com/ ⁠Coaching: Let's Chat⁠ https://calendly.com/coryfit-coaching/15min ⁠Consults: Book a Call⁠ https://calendly.com/coryfit-coaching/one-time-consultation For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/ ⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

What are bikini competitors actually using—and what are the risks that often get left out of the conversation? In this episode, I break down 10 categories of performance-enhancing drugs commonly seen in bikini bodybuilding, including anabolic androgenic steroids, GLP-1s, growth agonists, beta agonists, thyroid hormone, TRT, SERMs, SARMs, diuretics, and hormone replacement therapy. Rather than presenting these drugs as shortcuts, I explain why athletes use them, the potential side effects and contraindications, and why “female-friendly” or non-androgenic doesn’t mean risk-free. I also cover virilization, muscle loss, cardiovascular and liver concerns, hormone health, and why medical supervision and an individualized risk assessment matter when making decisions around PED use. If you’re a bikini competitor, physique athlete, or someone comparing your natural progress to enhanced physiques online, this episode will give you more context around what may be happening behind the scenes—and the trade-offs that come with it. Timestamps: - [00:00 – 05:23] – PED Use in Bikini Bodybuilding: Natural vs. Enhanced Expectations - [05:23 – 09:00] – #1 Anabolic Steroids - [09:00 – 10:12] – #2 GLP-1s - [10:12 – 13:21] – Androgenic vs. Non-Androgenic PEDs & GLP-1 Risks - [13:21 – 15:28] – GLP-1 Contraindications & Mental Health Considerations - [15:28 – 18:05] – #3 Growth Agonists - [18:05 – 19:19] – #4 Beta Agonists - [19:19 – 21:33] – #5 Thyroid Hormone - [21:33 – 24:02] – #6 TRT for Women - [24:02 – 28:39] – #7 SERMs: Estrogen, Contest Prep & Unnecessary Risk - [28:39 – 31:53] – #8 SARMs - [31:53 – 34:27] – #9 Diuretics - [34:27 – 37:37] – #10 HRT - [37:37 – 38:38] – PED Risk, Medical Supervision & Final Takeaways Links & Resources: Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/ Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/ https://coryfit.com/ ⁠Coaching: Let's Chat⁠ https://calendly.com/coryfit-coaching/15min ⁠Consults: Book a Call⁠ https://calendly.com/coryfit-coaching/one-time-consultation For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/ ⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

In this episode, I sit down with Amanda Sangiacomo to unpack some of the biggest myths and misleading claims circulating in women’s fitness. We talk about whether Pilates can actually narrow your rib cage or “lengthen” muscles, why women fear getting bulky, what body recomposition really requires, and why body scans don’t always tell the full story. We also get into viral claims around “cortisol face,” influencers promoting extremely high calorie intakes, peptides and performance-enhancing drugs, and the responsibility that comes with presenting an enhanced physique online. Amanda and I break down how genetics, biomechanics, training intensity, recovery, and lifestyle all influence what’s realistically achievable. Finally, we discuss “pretty muscle,” the evolution of elite CrossFit, adaptive athletes, and why getting extremely lean may not make sense for your actual life—even if you technically can do it. If you’ve ever compared your body, calories, training, or progress to someone online, this conversation will help you put those comparisons into context. Timestamps: - [00:00 – 08:18] – Rib Cage & Pilates Myths: Can You Actually Change Your Structure? - [08:18 – 12:00] – “I Don’t Want to Get Bulky”: The Reality of Building Muscle - [12:00 – 17:15] – Body Recomposition: Muscle Gain vs. Fat Loss - [17:15 – 19:51] – DEXA & InBody Scans: Why the Numbers Can Mislead You - [19:51 – 24:40] – High-Calorie Diet Claims & What Fitness Influencers Leave Out - [24:40 – 26:42] – “Cortisol Face” & Viral Wellness Misinformation - [26:42 – 32:15] – Peptides, PEDs & What “Natural” Really Means - [32:15 – 37:25] – Pilates Misinformation, Biomechanics & Building Your Ideal Physique - [37:25 – 41:11] – “Pretty Muscle,” CrossFit & How Elite Fitness Has Changed - [41:11 – 44:16] – Adaptive CrossFit Games & Redefining Athletic Performance - [44:16 – 50:38] – Natural vs. Enhanced: PED Transparency & Responsibility - [50:38 – 56:51] – Is Getting Extremely Lean Actually Worth It Links & Resources: Follow Amanda on Instagram: https://www.instagram.com/simplymander/ Work With Amanda: https://www.blackironnutrition.com/nutrition-coaching-sign-up Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/ Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/ https://coryfit.com/ ⁠Coaching: Let's Chat⁠ https://calendly.com/coryfit-coaching/15min ⁠Consults: Book a Call⁠ https://calendly.com/coryfit-coaching/one-time-consultation For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/ ⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

Want bigger, rounder delts without accidentally overdeveloping your traps, arms, or back? In this episode, I break down how I would structure an upper-body training program specifically for shoulder growth. I explain why defining the exact physique you want comes first, how I measure delt progress, and why your bone structure and body-fat distribution influence how much shoulder development you actually need. I also walk through my three-day upper-body framework, including push, skills, and pull days, plus the rear delt flies, lateral raises, pressing variations, and back exercises I use. I cover scapular stability, avoiding unwanted trap recruitment, exercise execution, and why more weight isn't always the answer for building better delts. Whether you're a bikini competitor trying to improve your upper-body balance or simply want wider, more defined shoulders, this episode gives you a practical framework for building delts intentionally. Timestamps: - [00:00 – 04:07] – How to Build Bigger Delts & Your Upper-Body Training Strategy - [04:07 – 08:46] – Define the Shoulder & Upper-Body Look You Actually Want - [08:46 – 10:21] – How to Measure Delt Growth & Track Shoulder Progress - [10:21 – 14:38] – Body Fat, Bone Structure & How Much Delt Muscle You Need - [14:38 – 16:18] – Scapular Stability & Preventing Unwanted Trap Growth - [16:18 – 21:15] – The 3-Day Delt Training Split & Upper-Body Warm-Ups - [21:15 – 24:50] – Rear Delt Flies & Cable Lateral Raise Technique - [24:50 – 28:20] – Shoulder Presses, Lateral Raises & Exercise Selection - [28:20 – 31:46] – Skills Day & Training Delts Without Building More Back - [31:46 – 35:38] – How to Structure a Back Day for Better Shoulder Development - [35:38 – 37:58] – Why I Avoid Upright Rows for Delt Training - [37:58 – 39:29] – Chest Pressing, Pec Development & Breast Implants - [39:29 – 40:59] – Recovery, Training Metrics & Breaking Through Plateaus Links & Resources: Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/ Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/ https://coryfit.com/ ⁠Coaching: Let's Chat⁠ https://calendly.com/coryfit-coaching/15min ⁠Consults: Book a Call⁠ https://calendly.com/coryfit-coaching/one-time-consultation For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/ ⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

Struggling to eat enough calories during a muscle-building phase without feeling uncomfortably full? In this episode, I share 17 high-calorie, lower-volume foods I use for myself and clients when food intake gets high. From dates, honey, kefir, and higher-fat dairy to seeds, dark chocolate, anchovies, and plantains, I break down practical ways to increase calories while still prioritizing whole foods, micronutrients, hydration, and training performance. If you're in a calorie surplus, struggling to hit your macros, or simply can't stomach another high-volume meal, these are simple foods and swaps that can make a muscle-building diet much easier. Timestamps: - [00:00 – 01:43] – High-Calorie, Low-Volume Foods for a Muscle-Building Diet - [01:43 – 02:50] – #1 Dates - [02:50 – 03:39] – #2 Honey - [03:39 – 04:41] – #3 Kefir - [04:41 – 06:31] – #4 Fairlife Milk - [06:31 – 07:50] – #5 Aussie Bites - [07:50 – 08:52] – #6 Coconut - [08:52 – 09:54] – #7 Chia, Flax & Hemp Seeds - [09:54 – 11:10] – #8 Walnuts - [11:10 – 12:48] – #9 Dried Fruit - [12:48 – 14:45] – #10–11 Hummus, Tahini & Higher-Fat Dairy - [14:45 – 16:25] – #12–13 Bone Broth & Dark Chocolate - [16:25 – 18:27] – #14 Anchovies & Sardines - [18:27 – 19:13] – #15 Plantains - [19:13 – 20:12] – #16–17 Pine Nuts & Cacao Nibs - [20:12 – 20:40] – Making a High-Calorie Diet Easier to Eat Links & Resources: Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/ Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/ https://coryfit.com/ ⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min ⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultation For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/ ⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

Why does hair loss happen—and how do you figure out what’s actually causing it? In this episode, I break down the biggest contributors to hair thinning and shedding, including androgens and DHT, thyroid medication, nutrient deficiencies, inflammation, stress, low protein intake, dieting, and everyday hair-care habits. I also explain why identifying the root cause matters before jumping into treatments like minoxidil, finasteride, spironolactone, or other hair-loss medications. If you’re experiencing hair loss during fat loss, bodybuilding, thyroid treatment, or PED use, this episode will help you understand what may be driving it and what to consider before choosing a treatment. Timestamps: - [00:00 – 02:01] – Hair Growth Phases & Why Hair Starts Shedding - [02:01 – 04:00] – Androgens, DHT & Why Hair Loss Usually Has Multiple Causes - [04:00 – 05:41] – Thyroid Medication & Hair Loss - [05:41 – 06:25] – Iron, Ferritin & Nutrient Deficiencies - [06:25 – 07:54] – Inflammation, Low Energy Availability & Hair Growth - [07:54 – 08:52] – Stress-Induced Hair Loss & Delayed Shedding - [08:52 – 11:31] – Hairstyles, Heat, Chemicals & Habits That Accelerate Hair Loss - [11:31 – 12:26] – Low Protein Intake & Hair Shedding - [12:26 – 16:27] – Bloodwork & Finding the Root Cause Before Treatment - [16:27 – 17:29] – Hair Loss Patterns & When to See a Dermatologist - [17:29 – 23:17] – Finasteride & Dutasteride: Benefits, Risks & Side Effects - [23:17 – 30:02] – Minoxidil, Microneedling & Ketoconazole - [30:02 – 32:39] – Spironolactone, Androgens & Performance Trade-Offs - [32:39 – 36:28] – Protein, Dietary Fat, Carbs & Nutrients for Hair Health - [36:28 – 41:17] – What to Do If You're Experiencing Hair Loss Links & Resources: Purchase The Complete Fat Loss Guide: https://coryfit.com/product/the-complete-fat-loss-guide/ Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/ https://coryfit.com/ Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultation For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/ Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink