Self-Selecting

In this episode, I break down the difference between real physiological hunger and cravings, and why most people struggle to tell them apart—especially during a fat loss phase. I walk through what’s actually driving hunger (hormones, sleep, stress, hydration), why not all hunger signals are “real,” and how emotional and behavioral patterns influence cravings. I also cover practical ways to assess what you’re feeling in the moment, build tolerance to hunger, and make better decisions without feeling out of control while dieting.

Timestamps:

- [00:00 – 04:16] – Breaking down hunger vs cravings and why most people misinterpret the signals
- [04:17 – 07:52] – Physiological hunger explained (ghrelin, leptin, and true hunger cues)
- [07:53 – 09:14] – Why not all hunger is real (dehydration, habits, environment)
- [09:15 – 13:17] – The mistake of trying to outrun hunger during dieting
- [13:18 – 16:02] – How meal composition and nutrient timing impact hunger and energy
- [16:03 – 18:38] – Distinct vs transient hunger and the role of sleep + cortisol
- [18:39 – 21:58] – How upbringing and food behaviors shape hunger awareness
- [21:59 – 27:04] – Emotional hunger vs true hunger (anxiety, fear, and food attachment)
- [27:05 – 32:39] – Cravings, cheat meals, and why calories vs behavior both matter
- [32:40 – 37:18] – Using flexibility (“slush fund”) to reduce binge/restrict cycles
- [37:19 – 40:34] – How to differentiate hunger vs cravings in the moment
- [40:35 – 42:14] – Why eliminating hunger isn’t realistic + building tolerance
- [42:15 – 47:59] – Self-talk, decision-making, and improving dietary control long-term

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 answer 20 training-focused questions covering everything from pre-workout nutrition, hypertrophy vs running, training timing, and recovery, to common gym frustrations and technique issues.

I break down how to optimize performance, make better training decisions, and remove overthinking—whether it’s choosing the best time to train, progressing lifts, managing fatigue, or navigating real-world scenarios like missed sessions, poor workouts, or gym distractions.

This is a practical Q&A designed to help you train smarter, stay consistent, and get more out of your workouts long-term.

Timestamps:

- [00:00 – 03:19] – Q1: Favorite pre-workout meal?
- [03:20 – 04:59] – Q2: How to handle unsolicited gym advice from partner?
- [05:00 – 06:25] – Q3: Running goals vs hypertrophy.
- [06:26 – 08:24] – Q4: Mobility and stretching.
- [08:25 – 10:04] – Q5: B-stance RDL technique.
- [10:05 – 11:23] – Q6: Missing a lower body session: When to skip vs adjust your split?
- [11:24 – 13:07] – Q7: Best time to train?
- [13:08 – 14:54] – Q8: Training during PMS.
- [14:55 – 18:19] – Q9–10: Increasing weight + lower back pain.
- [18:20 – 21:22] – Q11–12: Hip mobility + intra-workout carbs.
- [21:23 – 25:18] – Q13–15: Bad sessions, sleep trade-offs & lifting shoes.
- [25:19 – 29:00] – Q16–17: Workout partner distractions + exercise frustration.
- [29:01 – 36:23] – Q18–20: Post-workout nutrition, training frequency & muscle growth.

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 Phoebe Hagan to break down her journey through extreme bodybuilding burnout, how she rebuilt her relationship with the sport, and what’s fueled her comeback season. We dive into the real signs of burnout most athletes ignore, why taller bikini competitors need more muscle density, and how small training adjustments can completely change your physique. Phoebe shares how switching to macros improved her adherence, mindset, and longevity in prep, and why bodybuilding doesn’t have to be constant suffering to be successful. We also cover judge feedback, peak week strategy, and how giving yourself enough time to prep can make or break your results.

Timestamps:

- [00:00 – 02:00] – Phoebe Hagan intro + insane comeback season recap
- [02:00 – 06:30] – Bodybuilding burnout story + losing passion for competing
- [06:30 – 12:50] – Signs of burnout in bodybuilding (when to step away)
- [12:50 – 16:50] – Why tall bikini competitors need more muscle density
- [16:50 – 21:00] – Training strategies that created a competitive edge
- [21:00 – 22:20] – Unilateral training, symmetry & injury prevention
- [22:20 – 26:15] – Mid-prep training adjustments that changed her physique
- [26:15 – 33:45] – This prep vs past preps (macros, flexibility, adherence)
- [33:45 – 40:00] – Macros vs meal plans (avoid becoming a “robot” in prep)
- [40:00 – 42:30] – Coaching mistakes: lack of communication & education
- [42:30 – 46:30] – Does bodybuilding have to be suffering? (mindset shift)
- [46:30 – 56:20] – Judge feedback, peak week strategy & physique refinement
- [56:20 – 01:03:01] – Why giving yourself enough time to prep is critical

Links & Resources:

Follow Phoebe on Instagram: @phoebehagan_

Join The Posing Portal: https://theposingportal.com/home/

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 walk through how I actually structure my diet to make it enjoyable, sustainable, and aligned with my physique goals. I break down why most people burn out on meal prep, and how the real solution isn’t abandoning structure—it’s learning how to cook better, build flavor, and create variety without sacrificing nutrition.

I cover practical strategies to elevate simple meals, debunk myths around sodium and “clean eating,” and explain how small changes in preparation can dramatically improve adherence. Ultimately, this is about making your diet something you can stick to long-term—without feeling restricted or bored.

Timestamps:

- [00:00 – 04:14] – Why most diets fail.
- [04:15 – 07:29] – You can build flavorful, satisfying meals that still align with fat loss or performance goals.
- [07:30 – 15:54] – Elevating meal prep.
- [15:55 – 17:44] – Why “plain chicken and bland meals” is a self-imposed problem—not a requirement.
- [17:45 – 20:21] – Sodium myth.
- [20:22 – 22:53] – Resting your protein.
- [22:54 – 24:35] – Infusing oils and using herbs to elevate meals without adding excessive calories.
- [24:36 – 31:38] – Building flavor bases.
- [31:39 – 35:25] – Managing extra calories while improving food quality and enjoyment.
- [35:26 – 38:59] – Creating core meals you refine over time.
- [39:00 – 43:26] – Smart food swaps.
- [43:27 – 45:43] – Protein variety.
- [45:44 – 51:43] – Practical meal ideas.

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 biggest mistakes competitors make post-show, and how to approach your off-season, weight gain, and muscle building strategy with intention.

I explain why getting stage lean comes with a massive physiological cost, why more weight gain isn’t better, and how to realistically assess how much muscle you can build. I also walk through different competitor scenarios so you can understand what YOU should be doing based on your current physique and experience level.

If you’ve ever wondered how much weight you should gain, how to avoid the “danger zone,” or why your off-season isn’t producing results—this episode will give you clarity.

Timestamps:

- [00:00 – 05:05] – Common post-show expectations and why most competitors approach the off-season incorrectly.
- [05:06 – 07:06] – The biggest mistake.
- [07:07 – 11:19] – The leaner you are, the higher the physiological cost—and how PED use and post-show decisions factor in.
- [11:20 – 15:04] – Why more weight gain isn’t better + stage leanness isn’t defined by body fat percentage alone.
- [15:05 – 16:52] – Why there’s no universal answer.
- [16:53 – 20:32] – Muscle loss in prep + understanding the P-ratio.
- [20:33 – 28:42] – Scenario breakdowns (A & B): high-level vs intermediate competitors.
- [28:43 – 32:07] – Scenario C: novice competitors.
- [32:08 – 34:42] – Scenario D: first-time competitors.
- [34:43 – 40:19] – Why expectations fall apart.
- [40:20 – 43:54] – If you didn’t get lean enough + avoiding the “danger zone” body fat rebound.
- [43:55 – 48:20] – Overestimating muscle gain and why most off-seasons are far less productive than people think.
- [48:21 – 55:40] – Off-season framework + direct answer on how much weight you should gain for optimal 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