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. 3 DAYS AGO

    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

    1hr 2min

  2. 30 MAR

    E. 151 Bodybuilding Q&A: PEDs, Fat Loss Mistakes & Training Tips

    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

    1hr 7min

  3. 23 MAR

    E. 150 How to Create the Perfect Fat Loss Deficit (Calories vs Cardio Explained)

    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

    39 min

  4. 20 MAR

    E. 149 Ashley Kaltwasser on Bikini Division Changes, Fit Model & What It Takes to Stay Competitive

    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

    56 min

  5. 6 MAR

    E. 146 Building a Pro Bikini Physique | Heavy Training, PEDs & Mindset with Hope Castelli

    In this episode, I sat down with IFBB Bikini Pro Hope Castelli to unpack what it really takes to grow in this sport — physically, mentally, and strategically. We talked about her journey from gymnast to powerlifter to IFBB Pro, the hard lessons around stress and sleep, outgrowing coaches, building real muscle as a female athlete, and navigating PED conversations in an untested federation. We also dive into the evolving landscape of bikini, the new Olympia qualification system, heavy training, mindset shifts, and why some pros are transitioning to Fit Model. Whether you’re a competitor, coach, or serious lifter trying to build a pro-level physique, this episode pulls back the curtain on what actually matters. Timestamps: - [00:00 – 04:29] – From gymnast to IFBB Pro: Hope’s first competing experience - [04:30 – 10:12] – Stress, sleep & outgrowing your coach - [10:13 – 13:59] – What to look for in a coach as you level up - 14:00 – 19:58] – Fixing sleep, managing stress & unlocking growth - [19:59 – 24:39] – Heavy training, muscle density & female physiology - [24:40 – 29:42] – Are you actually training hard enough? - [29:43 – 32:02] – PED reality in bikini: honest conversations with athletes - [32:03 – 36:28] – Natural vs enhanced competitors: managing expectations - [36:29 – 39:59] – Progressive overload & elite-level training strategy - [40:00 – 43:42] – Olympia qualification changes & pro strategy - [43:43 – 46:04] – Bikini vs Fit Model: is the sport shifting? - [46:05 – 49:42] – Long-term sustainability, femininity & competing with intention Links & Resources: Purchase The Glute Building Blueprint: https://coryfit.com/product/the-complete-glute-building-program/ Follow Hope on Instagram: https://www.instagram.com/hopes_fit_ifbbpro/?hl=en 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

    50 min

  6. 2 MAR

    E. 145 10 Reasons Your Diet Failed (Even If You “Did Everything Right”)

    In this episode, I break down the real reasons your last diet didn’t work — and it’s probably not what you think. If you’ve ever felt like you were “doing everything right” but the scale wouldn’t move… or you lost weight only to gain it all back… this is for you. I walk through the most common fat loss mistakes I see as a coach — from not actually being in a calorie deficit, to weekend overeating, to inconsistent activity, to poor post-diet transitions. We also dive into recomposition, diet timelines, and the harsh truth about unrealistic expectations. Most diets don’t fail because your metabolism is broken. They fail because of execution gaps, emotional decision-making, or poor exit strategies. If fat loss has felt confusing, frustrating, or inconsistent — this episode will give you clarity and a practical framework to fix it. Timestamps: - [00:00 – 01:42] – Why most diets fail (it’s not your metabolism) - [01:43 – 06:43] – Reason 1: You weren’t actually in a calorie deficit - [06:44 – 11:12] – Reason 2: Extra bites, licks & untracked calories add up - [11:13 – 17:46] – Reason 3: Weekly cheat meals sabotaging fat loss - [17:47 – 22:02] – Reason 4: Not weighing yourself often enough - [22:03 – 24:59] – Reason 5: Recomposition (losing fat while building muscle) - [25:00 – 28:34] – Reason 6: Inconsistent steps, cardio & daily activity - [28:35 – 32:34] – Reason 7: Too many food swaps & eating out inaccuracies - [32:35 – 35:24] – Reason 8: You didn’t diet long enough - [35:25 – 39:16] – Reason 9: The diet worked — you just expected more - [39:17 – 44:04] – Reason 10: The post-diet rebound (poor exit strategy) 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

    44 min

  7. 23 FEB

    E. 144 How to Make The Most Progress in a Maintenance Phase

    In this episode, I break down one of the most misunderstood phases in physique development: maintenance. I walk through when maintenance actually makes sense — whether you’re coming out of a fat loss phase trying to drop dietary fatigue, or stepping down from a build because life stress is too high to support a surplus. We also talk about the biggest mistakes I see: treating every day as 1:1 energy balance, over-adjusting food based on activity, fearing scale weight increases, confusing reverse dieting with maintenance, and assuming you can’t train hard without a surplus. If you’re trying to improve recovery, regulate body composition, or strategically place a maintenance phase into your annual plan, this episode gives you the framework to do it correctly. Timestamps: - [00:00 – 01:13] – Why maintenance is not a “vacation phase” - [01:14 – 04:17] – When to use maintenance (post-fat loss vs. post-build scenarios) - [04:18 – 07:09] – What maintenance actually is (energy balance explained) - [07:10 – 10:08] – Auto-regulating calories based on activity (without overcorrecting) - [10:09 – 14:10] – Common mistake: fearing strength loss when leaving a surplus - [14:11 – 15:40] – Daily scale weight & normalizing fluctuations - [15:41 – 18:57] – How to approach training & recovery at maintenance - [18:58 – 23:24] – Taking inventory of habits: sleep, stress, food adherence - [23:25 – 26:12] – Fear of weight gain & using cardio to “cancel out” food - [26:13 – 27:34] – Reducing cardio strategically during maintenance - [27:35 – 29:22] – Reverse dieting vs. maintenance (they are not the same) - [29:23 – 33:27] – Can you build muscle at maintenance? Final considerations 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

    33 min

  8. 20 FEB

    E. 143 The Truth About GLP-1s, Fat Loss, and Coaching Ethics with Dr. Kyle Gillett

    In this episode, I sat down with Dr. Kyle Gillett to tackle the growing obsession around peptides, GLP-1 agonists, and coaching ethics in the fitness industry. We broke down how private sector incentives may be skewing decisions, what to consider before trying peptides, and why stacking compounds without proper oversight can be dangerous — especially in physique sports. We also got into the nuanced risks of GLP-1s (like semaglutide), their link to depression, misuse based on BMI, and how the system often pushes women into protocols that may not serve their long-term health. If you're navigating fat loss, coaching, or peptide protocols — this is a must-listen. Timestamps: - [00:00 – 00:56] – Intro to Dr. Kyle Gillett + What today’s episode covers - [00:56 – 04:29] – The peptide craze: risks, trends, and context - [04:30 – 10:49] – “Should I use peptides?” What you need to ask first - [10:50 – 16:19] – Are you stacking blindly? Athletes and false beliefs about peptides - [16:20 – 20:32] – Finding legitimate medical guidance vs. internet hype - [20:33 – 28:23] – Corruption in the private sector: incentive-driven prescriptions - [28:24 – 31:07] – Is your coach or provider truly looking out for you? - [31:08 – 36:02] – GLP-1s, women’s health, and trend exploitation in bodybuilding - [36:03 – 39:53] – “Longevity” peptides — are they worth the investment? - [39:54 – 43:53] – When *not* to use GLP-1s (mental health and other contraindications) - [43:54 – 46:54] – GLP-1s and depression: overlooked concerns - [46:55 – 50:24] – People using GLP-1s without meeting criteria: red flags and risks - [50:25 – 59:32] – The truth about nicotine + closing insights Links & Resources: Follow Dr. Kyle Gillett on Instagram: https://www.instagram.com/kylegillettmd/?hl=en 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

    1 hr
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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
    153
  • Rating
    Clean
  • Copyright
    © Cory Hageman
  • Show Website
    Self-Selecting

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