Self-Selecting

In this episode, I sat down with Dr. Andy Galpin to break down what actually drives performance—and why sleep is often the most overlooked limiter.

We dive into how performance is always individualized, but sleep consistently shows up as the biggest bottleneck. We unpack common sleep misconceptions, how to improve it without unrealistic routines, and why behavior change—not more information—is the real solution.

We also cover caffeine, nicotine, downregulation, and stress management, along with practical frameworks like the quadrant model and allostatic load, so you can better understand where your recovery is actually breaking down.

Timestamps:

- [00:00 – 02:30] – Andy’s background.
- [02:31 – 05:08] – The biggest performance pillar.
- [05:09 – 11:51] – Common sleep misconceptions.
- [11:52 – 21:47] – How to assess poor sleep.
- [21:48 – 23:30] – Managing caffeine intake: timing vs dosage.
- [23:31 – 27:55] – Nicotine as a substitute for caffeine.
- [27:56 – 30:49] – Learning to shift into a parasympathetic state.
- [30:50 – 33:32] – Creating boundaries around sleep.
- [33:33 – 36:14] – The quadrant model.
- [36:15 – 39:38] – The rule of recovery vs training.
- [39:39 – 48:09] – Allostatic load explained.
- [48:10 – 52:25] – Managing sleep with kids, chaos, and unpredictable routines.
- [52:26 – 56:47] – Sleep disruptions from partners and how to identify hidden issues like undiagnosed sleep disorders.
- [56:48 – 01:02:22] – Travel and sleep.

Links & Resources:

Follow Dr. Andy Galpin on Instagram: @drandygalpin

Connect With Dr. Andy Galpin: https://www.andygalpin.com/

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

In this Q&A episode, I answer some of the most common questions around PED use, contest prep, hormones, fat loss, and training execution. I break down the nuance behind topics like GLP-1s, TRT, Fit Model vs Bikini, and how to actually assess progress without overcomplicating it.

I also dive into real-world coaching scenarios—covering diet adherence, cravings, recomp myths, and training mistakes—to help you make better decisions whether you're a competitor or lifestyle client.

This episode is a raw, practical look at how I think through complex topics in bodybuilding, performance, and long-term progress.

Timestamps:

- [00:00 – 04:44] – Spironolactone and muscle growth + thoughts on Fit Model vs Bikini and competing priorities.
- [04:45 – 10:41] – PED considerations for Crohn’s, preserving hormones in prep, and managing stress, sleep, and recovery.
- [10:42 – 17:11] – Low estrogen, PMDD risks, L-carnitine use, and why waist trainers don’t work.
- [17:12 – 24:42] – Melanotan safety, coaching costs, and realistic expectations for investing in coaching.
- [24:43 – 30:53] – Retatrutide timing in prep, becoming an IFBB pro, and long-term muscle building strategy.
- [30:54 – 35:47] – Training for aesthetics vs modeling, reducing muscularity, and lifestyle vs competitor coaching.
- [35:48 – 39:08] – Anavar, TRT, restoring hormones, and managing stress vs relying on HRT.
- [39:09 – 43:27] – Fit Model vs Bikini after Japan Pro + how I assess when to adjust calories or training.
- [43:28 – 47:49] – Recomp markers, strength progression, and what actually indicates progress.
- [47:50 – 52:50] – Managing cravings, adherence strategies, and controlling impulsive eating behaviors.
- [52:51 – 59:00] – Structuring growth → maintenance → fat loss phases and common misconceptions.
- [59:01 – 01:04:33] – Training execution questions, core stability, adherence resources, and overcoming macro-related guilt.
- [01:04:34 – 01:07:19] – Training program adjustments and how often to rotate based on progress.

Links & Resources:

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

In this episode, I break down the framework I use to create an effective fat loss deficit without destroying recovery, training performance, or long-term adherence.

I walk through why understanding your baseline maintenance intake and activity is essential before starting a diet, and how your available “runway” for adjustments determines whether calories or cardio should be manipulated first. Using four real-world scenarios, I explain the common mistakes people make when dieting—like relying too heavily on cardio, under-reporting food, or pushing a deficit too aggressively.

The goal of fat loss shouldn’t be to apply the most pressure possible, but to create a strategic, sustainable deficit that preserves muscle, performance, and adherence.

Timestamps:

- [00:00 – 04:13] – Why fat loss requires a strategic deficit.
- [04:14 – 06:25] – Finding your baseline maintenance intake and activity.
- [06:26 – 09:39] – Defining your “runway.”
- [09:40 – 12:19] – Deciding whether to increase cardio or decrease calories.
- [12:20 – 13:48] – Why psychological calorie thresholds matter.
- [13:49 – 16:58] – Scenario 1.
- [16:59 – 20:00] – Scenario 2.
- [20:01 – 24:24] – Scenario 3.
- [24:25 – 27:34] – Scenario 4.
- [27:35 – 29:24] – Why extremely low calorie targets often create unnecessary dietary fatigue.
- [29:25 – 32:19] – When weight loss stalls.
- [32:20 – 35:59] – How excessive deficits affect sleep, recovery, training performance, and muscle preservation during fat loss phases.
- [36:00 – 39:14] – When it’s time to stop dieting and why pushing to get leaner isn’t always beneficial for physique or long-term progress.

Links & Resources:

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

In this episode, I sit down with Ashley Kaltwasser to talk about what it really takes to stay competitive in today’s bikini division. We cover how the standard has evolved, why more upper body and overall density are now required, and how conditioning, judges’ feedback, and long-term patience all shape success at the pro level.

We also get into the new Fit Model division, the bikini points system, competing soon after turning pro, post-show food decisions, and why staying closer to stage weight can make prep more productive. This is a great conversation for competitors, coaches, and athletes trying to understand the realities of bikini bodybuilding, improvement seasons, and pro-level longevity.

Timestamps:

- [00:00 – 02:54] – Intro to Ashley Kaltwasser.
- [02:55 – 09:28] – When it became clear significant physique changes were needed to stay competitive.
- [09:29 – 13:21] – The growth of upper body development, changing conditioning expectations, and how even small shifts matter at the top level.
- [13:22 – 16:23] – Taking judges’ feedback without a negative attitude.
- [16:24 – 22:20] – Ashley’s reaction to the Fit Model division.
- [22:21 – 25:23] – Lessons from early Fit Model judging.
- [25:24 – 30:57] – Thoughts on the bikini pro points system.
- [30:58 – 36:10] – Why new pros should compete soon after earning their card, plus Ashley’s recent feedback and current areas of focus.
- [36:11 – 39:01] – Shows Ashley has on her radar.
- [39:02 – 42:31] – Common challenges Ashley sees in athletes she works with.
- [42:32 – 48:58] – Her mentality around adherence outside of prep, intuitive eating, and maintaining structure without being overly rigid year-round.
- [48:59 – 52:03] – Post-show meals and the cost of bingeing.
- [52:04 – 56:29] – Weight gain between shows, muscle maturity, and why more bodyweight isn’t always the answer for bikini improvement.

Links & Resources:

Follow Ashley on Instagram: @ashleykfit

Work With Ashley: https://teamelitephysique.com/ashley-kaltwasser

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

In this episode, I break down how long a fat loss phase should realistically last before it becomes counterproductive.

I explain how dietary fatigue builds over time, the psychological and physiological signals that your diet is reaching its limit, and why pushing a deficit too long often leads to burnout, adherence issues, and stalled progress.

We also cover why fat loss should be more aggressive early, the role of refeeds and diet breaks, and how to recognize when it’s time to end the diet and move to maintenance so you can set yourself up for a more successful future fat loss phase.

Timestamps:

- [00:00 – 08:57] – Introduction and the client story that sparked the question of how long someone should diet.
- [08:58 – 12:29] – My belief on total time spent dieting and why the cost of dieting eventually outweighs the benefit.
- [12:30 – 14:29] – The typical maximum length for a fat loss phase and when dieting becomes less productive.
- [14:30 – 15:59]– How to determine your personal dieting timeline.
- [16:00 – 17:49] – Defining dietary fatigue and how psychological stress builds during a prolonged diet.
- [17:50 – 21:59] – Signs of psychological burnout.
- [22:00 – 22:56] – The importance of giving yourself grace.
- [22:57 – 27:29] – Physiological burnout and why trying to recomp slowly often prolongs dieting fatigue.
- [27:30 – 31:39] – Physical signs of dietary fatigue.
- [31:40 – 34:31] – Strategies to manage dietary fatigue.
- [34:32 – 36:56] – When to implement a diet break.
- [36:57 – 40:49] – Why struggling during a diet isn’t weakness.
- [40:50 – 45:00] – Signs it may be time to end a fat loss phase.
- [45:01 – 50:24] – Why maintenance phases are essential and how stepping out of a deficit improves long-term results.

Links & Resources:

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