Self-Selecting

Cory Hageman

A podcast on everything under the umbrella of nutrition, training, PEDs, bodybuilding, and maybe the occasional non-fitness add-on with @cory_fit

  1. 1 day ago

    E. 180 How to Build Bigger, Rounder Delts: My Complete Shoulder Training Framework

    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

  2. 4 days ago

    BONUS: 17 High-Calorie Foods That Make Building Muscle Easier

    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

  3. 14 Aug

    BONUS: 6 Things to Do Before Starting a Muscle-Building Phase

    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

  4. 30 Jul

    BONUS: When Should You Lower Calories for Fat Loss?

    Should you lower your calories when fat loss stalls? In this episode, I break down the decision-making framework I use with clients before ever reducing food. I explain why most people lower calories too quickly, the three data points you need before making any adjustment, and how inaccurate food tracking, poor adherence, and dietary fatigue often create the illusion of a plateau. I also cover how to evaluate your weekly weight trends, when a slower rate of fat loss is actually a good sign, why sustainability matters more than creating the largest possible deficit, and how to know whether lowering food will actually move you closer to your goal. If you're wondering whether it's time to eat less—or if you're simply guessing—this episode will help you make smarter fat loss decisions based on data instead of emotions. Timestamps: - [00:00 – 02:40] – The 3 Data Points Before Lowering Calories - [02:40 – 05:12] – Why Weekly Weight Averages Matter - [05:12 – 06:56] – Can You Sustain a Bigger Calorie Deficit? - [06:56 – 08:36] – Fat Loss Is Slow: Tighten Tracking Before Lowering Food - [08:36 – 10:41] – Dietary Fatigue & Knowing When to End a Diet - [10:41 – 12:37] – How Many Calories Do Most Women Lose Weight On? - [12:37 – 14:58] – When You Should (And Shouldn't) Lower Food 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

  5. 10 Jul

    E. 173 How To Use GLP-1s Without Losing Muscle or Regaining Weight | Dr. Christle Guevarra

    GLP-1 medications have completely changed the conversation around fat loss—but are they actually the right tool for you? In this episode, I sit down with family and sports medicine physician Dr. Christle Guevarra to explore the science, misconceptions, and real-world application of GLP-1 medications like Ozempic, Wegovy, and tirzepatide. We discuss how these medications influence hunger, food noise, reward pathways, and long-term behavior change, while also addressing common concerns surrounding muscle loss, dosing, training performance, libido, gray market peptides, and what happens after coming off the medication. Whether you're considering GLP-1s yourself, coaching clients who use them, or simply want an evidence-based understanding of these medications, this conversation provides the nuance that's often missing online. Timestamps: - [00:00 – 05:04] – Dr. Christle Guevarra's Background & Why GLP-1 Medications Changed Weight Loss - [05:04 – 10:09] – How GLP-1s Reduce Food Noise & Reward-Driven Eating - [10:09 – 19:12] – Scarcity Mindset, Food Behaviors & Who Benefits Most - [19:12 – 23:17] – Finding The Right GLP-1 Dose Without Sacrificing Nutrition - [23:17 – 26:27] – Why Aggressive Fat Loss & Oversized Deficits Backfire - [26:27 – 31:08] – Muscle Building, Staying Lean & Using GLP-1s Beyond Fat Loss - [31:08 – 32:40] – Building Sustainable Habits Before Coming Off Medication - [32:40 – 37:20] – What Happens After GLP-1s? Maintaining Results Long-Term - [37:20 – 41:59] – Setting Realistic Expectations & Understanding Your Fat Loss Goals - [41:59 – 51:21] – When GLP-1s May Cause More Harm Than Good - [51:21 – 54:49] – Women's Libido, Dieting & GLP-1 Side Effects - [54:49 – 1:00:50] – Gray Market GLP-1s, Retatrutide & Emerging Research - [1:00:50 – 1:04:59] – GLP-1s, Substance Use Disorders & Final Takeaways Links & Resources: Follow Dr. Christle Guevarra: https://www.instagram.com/dr.christle/?hl=en Access The FREE GLP-1 Guide: https://drchristle.com/ 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

  6. 26 Jun

    E. 170 IVF After Bodybuilding: Chanel Collette's Fertility & Pregnancy Journey

    In this episode, I sit down with Chanel Collette to discuss her journey through infertility, IVF, women's health, bodybuilding, and pregnancy. We explore the realities of trying to conceive after a long competitive career, misconceptions surrounding bodybuilding and fertility, the emotional and physical challenges of IVF, advocating for your health, and what it means to navigate pregnancy while building a business. Chanel shares her experience with hypothyroidism, elevated prolactin, a pituitary adenoma diagnosis, fertility treatments, IVF setbacks, and ultimately achieving a successful pregnancy. We also discuss the importance of finding the right healthcare providers, understanding fertility testing, and balancing health, career, and motherhood. Whether you're pursuing bodybuilding, navigating fertility challenges, considering IVF, or simply interested in women's health and family planning, this episode provides an honest look into the realities of the journey. Timestamps: - [00:00 – 02:26] - Chanel's Pregnancy Update, IVF Success & Entering Motherhood - [02:26 – 05:36] - What IVF Is, Fertility Basics & Family Planning After 35 - [05:36 – 10:47] - Does Bodybuilding Cause Infertility? Competing, PEDs & Reproductive Health - [10:47 – 16:15] - Fear, Fertility Awareness & The Emotional Reality of IVF - [16:15 – 19:04] - IVF Challenges, Medication Management & Advocating For Yourself - [19:04 – 24:04] - Hypothyroidism, Elevated Prolactin & Discovering A Pituitary Adenoma - [24:04 – 30:05] - Fertility Treatment, Surgery, IUI, IVF & Creating A Viable Embryo - [30:05 – 35:40] - IVF Results, Pituitary Tumors, Peptides & Women's Health Risks - [35:40 – 40:03] - Cabergoline, Dopamine Changes, Anxiety & Managing Prolactin - [40:03 – 44:40] - Pregnancy After IVF, Managing Risk & Remaining Hopeful - [44:40 – 48:11] - Finding The Right Medical Team & Self-Advocacy In Healthcare - [48:11 – 55:25] - IVF Transfer Process, Embryo Testing & Early Pregnancy Changes - [55:25 – 01:00:06] - Coaching, Business Ownership & Preparing For Motherhood - [01:00:06 – 01:05:14] - Birth Plans, Future Goals, Strong State Coaching & Final Reflections Links & Resources: Follow Chanel on Instagram: https://www.instagram.com/chanelcollette/?hl=en Work With Chanel: https://linktr.ee/chanelcollette?utm_source=linktree_profile_share<sid=7f29d77a-e2e6-439e-b614-34395a58cf0f 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

  7. 17 Apr

    E. 155 How to Prevent Burnout in Bodybuilding Prep With Phoebe Hagan

    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

  8. 3 Apr

    E. 152 How to Fix Your Sleep, Manage Stress & Optimize Recovery for Performance (Dr. Andy Galpin)

    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

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About

A podcast on everything under the umbrella of nutrition, training, PEDs, bodybuilding, and maybe the occasional non-fitness add-on with @cory_fit

Information

  • Creator
    Cory Hageman
  • Years Active
    2024 - 2026
  • Episodes
    184
  • Rating
    Clean
  • Copyright
    © Cory Hageman
  • Show Website
    Self-Selecting

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