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

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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

How do you make a muscle-building phase productive without simply gaining unnecessary body fat?

In this episode, I break down the six things I want in place before starting a calorie surplus. I cover adherence, training execution, health, starting body fat, flexibility with food, and the metrics you need to determine whether you're actually building muscle or just gaining weight.

I also explain why a successful build requires enough physical and psychological runway to intentionally gain weight, how to set boundaries around untracked meals, and why consistent data should drive adjustments to calories—not emotion. If you're preparing for a lean bulk or muscle-building phase, this is the checklist I'd use before increasing food.

Timestamps

:- [00:00 – 02:02] – Productive Muscle Gain vs. Just Gaining Body Fat

- [02:02 – 05:06] – #1: Build Consistent Nutrition Adherence First

- 05:06 – 06:41] – #2: Get Your Training Program Dialed In

- [06:41 – 08:59] – #3: Prioritize Health & Injury Recovery Before Building

- [08:59 – 12:03] – #4: Are You Lean Enough to Start a Building Phase?

- [12:03 – 14:50] – #5: Set Boundaries Around Flexible & Untracked Eating

- [14:50 – 17:00] – #6: Track the Metrics That Determine Calorie Adjustments

- [17:00 – 18:27] – How to Make a Muscle-Building Phase Actually Work

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

How do you actually perform the B-Stance Romanian Deadlift correctly?

In this episode, I break down one of the most misunderstood glute-building exercises in strength training: the contralaterally loaded B-Stance RDL. I explain why this movement is designed to challenge hip and pelvic stability, how proper loading improves glute development, and the common compensations that reduce its effectiveness.

I also cover why center of mass, core bracing, hip positioning, and foot pressure matter more than simply lifting heavier weights. Whether you're a physique athlete, bodybuilder, or someone looking to build stronger, more symmetrical glutes, this episode will help you improve your technique, eliminate common mistakes, and get more from every rep.

Timestamps:

- [00:00 – 05:18] – Why the B-Stance RDL Is So Often Done Incorrectly

- [05:18 – 08:47] – Contralateral Loading, Hip Stability & Glute Growth

- [08:47 – 14:15] – Unilateral Mechanics, Asymmetries & How the Movement Should Work

- [14:15 – 18:00] – B-Stance RDL Setup & Technique Checklist

- [18:00 – 22:07] – Why You Feel Your Lower Back During RDLs

- [22:07 – 25:58] – Understanding Center of Mass & Balance

- [25:58 – 29:11] – Contralateral vs. Ipsilateral Loading & Adductor Recruitment

- [29:11 – 31:50] – The Most Common Hip Compensation Mistakes

- [31:50 – 34:44] – Building Better Glutes Through Better Technique

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

What's the best squat for glute growth?

In this episode, I explain why that's actually the wrong question to ask. Instead of ranking squat variations from best to worst, I walk through the framework I use to choose the right squat pattern based on loadability, stability, and injury risk. I break down the trade-offs of front squats, back squats, Smith machine squats, goblet squats, hack squats, reverse hack squats, Rogers pendulum squats, and leg press so you can choose the best option for your goals.

I also discuss why core stability and center of mass matter more than the exercise itself, when machine squats outperform free weights, and how selecting the right squat variation can improve glute growth, strength, and long-term progress.

Timestamps:

- [00:00 – 01:30] – Why There Isn't One "Best" Squat for Glute Growth

- [01:30 – 03:19] – The 3 Questions I Use to Choose a Squat Pattern

- [03:19 – 05:28] – Front Squats: My Top Choice for Stability & Progressive Overload

- [05:28 – 06:54] – Back Squats: Benefits, Limitations & Core Demands

- [06:54 – 09:19] – Smith Machine Squats: Fixed Bar Path Pros & Cons

- [09:19 – 13:43] – Goblet Squats: The Best Progression for Learning Squat Mechanics

- [13:43 – 15:02] – Hack Squats: When They Work (And When They Don't)

- [15:02 – 17:51] – Reverse Hack Squats: My Favorite Machine Squat Option

- [17:51 – 20:29] – Rogers Pendulum Squats & Choosing the Right Machine

- [20:29 – 22:19] – Why Leg Press Isn't a Squat Replacement

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