You train hard. You try to eat well. You stay disciplined. And yet progress slows. Energy drops. Fat loss stalls. The Redefining Strength Podcast is for women who work hard on their health… but still feel like their body isn’t responding the way it used to. Hosted by Cori Lefkowith, founder of Redefining Strength, this show helps you understand what’s actually happening inside your body — and what to do about it. Cori is the creator of the STRONG System, used by over 10,000 women around the world to transform their bodies and build results that last. Through real coaching insights and conversations with leading experts in women’s health, metabolism, and behavior change...each episode breaks down the science in a way that actually applies to real life. Because the answer isn’t working harder. It’s learning how to work smarter so your effort finally creates the strength, energy, and confidence you’ve been chasing. If you’re ready to stop starting over and start building a body you can count on, this podcast will help you get there.
So many of us are doing the worst cardio for body recomp while thinking we're doing the exact thing we should be doing for weight loss. I made this mistake for years…I slaughtered myself with spin classes and logged miles on any cardio equipment I could find. Not because I loved it. But because I thought more cardio was the answer. Spoiler alert. It's not. I ended up burnt out. My cravings were through the roof. I was yo-yo dieting. And despite all that work? I was looking softer not leaner. Here's what I didn't understand then...weight loss and body recomposition are not the same thing. And the approach that drives one actively works against the other. That’s what led me to create my muscle-first fat loss approach. This isn’t an anti-cardio approach. It's about understanding what different types of cardio actually do to your results...and building a system where your training and nutrition work together instead of against each other. So my goal isn’t to make you ditch your runs if you love them, but to highlight how to use cardio strategically so your hard work isn’t making your results worse. By the end of this you're going to know the 2 forms of cardio I use strategically for muscle-first fat loss while not demonizing the cardio you may enjoy.
The 7 Laws of Body Recomp After 40 (That Actually Work)
Nothing worth having comes easy and that's especially true of your body after 40. Anyone telling you there's one magic supplement, protocol, or 30-day fix is lying to you. Or selling you something. Usually both. After almost two decades of coaching over 10,000 women, I've figured out the frameworks that actually work even in perimenopause, even at 85, even if you feel like nothing works anymore. I call them laws at this point, because when women follow them, their bodies respond. When they ignore them, it's always the same story. I know because I ignored them too, for years. And I've broken every single one of them...that's exactly how I know they matter. In this video, I'm breaking down the 7 laws for building the leanest, strongest version of you after 40: If you want help applying these laws to your actual life, I coach women through exactly this. Apply for a free consultation call here: https://apply.redefiningstrength.com/t/vF5azzRcPmus
The Scale Is your Worst Frenemy...Here's Why
You've stared at the scale and let one number undo weeks of hard work. In this episode, we're flipping the script on the most misunderstood tool in your fitness journey. The scale doesn't measure fat. It measures everything: water, food, stress, hormones, inflammation, and about a dozen other things that have nothing to do with your progress. So why does it still have so much power over how we feel? We're breaking down exactly why the number can jump while your jeans get looser (and why that's actually a good sign), walking through a pre-weigh checklist that gives you context before the number can ambush you, and sharing a real client story about the moment she almost let one bad reading erase months of visible progress. Then we get into the controversial part: why weighing more, not less, might be the key to finally taking your power back. It's not about obsession. It's about desensitization, turning a scary number into just information. If you've ever cried over a number that made no sense, this episode is your permission slip to understand it instead of fear it.
You're training hard, eating clean, doing everything "right," so why is menopause belly fat still creeping up? In this episode, I break down why your old fat-loss strategies stopped working and what's actually happening hormonally as estrogen declines. You'll learn: ✅ Why overtraining and high-intensity cardio spike cortisol and drive fat storage straight to your midsection ✅ Why under-eating (especially below 1200 calories) backfires and slows your metabolism instead of speeding it up ✅ Why shifting from cardio-first to strength-first training changes your body composition without doing more I also share a real client story: how going from 1,000 to 1,650 calories a day helped her lose weight, not gain it, and finally get her energy back. If you're a woman in perimenopause or menopause who feels like your body stopped responding to everything that used to work, this episode will explain why, and give you a clear, science-backed path forward. Want personalized help applying this to your body? Learn more about what we do: https://redefiningstrength.com/coaching/
The 5 Hidden Metabolism Killers That Are Sabotaging Your Body Recomposition Results
Your metabolism doesn’t “die” — but it can adapt down when your body is under-fueled, over-stressed, under-recovered, or stuck in the wrong fat loss mindset. In this episode, we’re breaking down the 5 hidden metabolism killers that can sabotage fat loss, body recomposition, energy, and long-term results — including the clean eating trap, chronic stress, low daily movement, sleep deprivation, and the “stay skinny” mindset. You’ll learn why eating less and training harder isn’t always the answer, how stress and sleep impact muscle protein synthesis, recovery, cravings, and fat storage, and why building muscle is one of the best ways to support a healthy metabolism long term. If you feel like you’re doing everything “right” but still stuck, this episode will help you spot the patterns that may be holding you back — and show you how to start rebuilding your metabolism instead of constantly fighting against your body. Free Metabolism Masterclass: https://recipe.redefiningstrength.com/sleep-stress-body-recomp-class-join
10 Harsh Truths I Had to Accept to Finally See Real Body Recomp (Lose Fat + Build Muscle)
I resisted every single one of these for way too long. These are the 10 hard doses of reality I had to face to get leaner and stronger, protect my metabolic health, and actually feel my best while looking my most fabulous. Body recomp is real, but it's slower and more nuanced than "calories in vs calories out." It means losing fat while building muscle (or building muscle while losing fat), and that takes a primary focus, smart phases, and a willingness to let go of the diet mentality, the scale obsession, and the idea that recovery is weakness. Watch to the end for a bonus 11th truth that ties it all together. Tell me in the comments: which one hit you the hardest? Every one of these called me out at some point. Grab my FREE Body Recomp Guide in the description below 👇 https://redefiningstrength.com/recomp
5 Reasons You Fail At 30-Day Challenges (Ft. Dr. Caroline Leaf)
Ever finished a challenge only to slide right back into old habits? You're not lazy, and you don't lack willpower...you've just been repeating a pattern no one taught you how to break. In this episode, I'm pulling back the curtain on the five mistakes that kept me restarting every 21 or 30 days: going in without an exit strategy, blindly following a plan instead of understanding why it works, ignoring the mind-body connection, believing it has to feel hard to count, and cherry-picking pieces of a system instead of trusting the whole thing. Then I'm joined by neuroscientist Dr. Caroline Leaf, who breaks down the science behind why real change takes about 63 days—three cycles of 21and why most challenges only ever get you through the first phase. We dig into the difference between the mind and the brain, how the labels you put on yourself quietly run the show, and her five-step Neurocycle for rewiring the patterns that keep tripping you up. If you're tired of starting over, this one will help you understand what's actually happening underneath the cycle and how to finally step off it. In this episode: - Why a challenge should be an "exit ramp," not a finish line - The hidden mindsets that sabotage habits before they stick - How your mind creates meaning (and why that's good news) - Dr. Leaf's Neurocycle, step by step - Honoring your past without living in it
The 7 Weird Habits That Helped Me Lose Fat And KEEP It Off
Struggling to lose fat and actually keep it off? It's not a magic macro ratio or the perfect workout plan that gets you lasting results...it's finding the weird variations of habits that fit who YOU are. In this episode, I'm breaking down the 7 weird habits and mindset shifts that helped me lose fat, build lean muscle, and maintain my body recomposition results long term. You'll learn why I said "eff it" to clean eating and started planning dessert FIRST, how 3-week workout progressions helped me build muscle without burning out, why telling myself I'd "track macros forever" actually made tracking easier, and how planning meals out at restaurants kept me consistent during fat loss without feeling like "that person on a diet." Plus, I share why doing the minimums BEFORE you need them is the secret to staying consistent through the holidays, busy seasons, and life changes — and the one bonus mindset shift that prepares you for anything that could derail your progress. Whether your goal is fat loss, building muscle, or full body recomp, these sustainable habits will help you stop the all-or-nothing dieting cycle, find food freedom, and create results that actually last. 📥 Download my FREE Body Recomp Guide: https://redefiningstrength.com/recomp
Stop Apologizing for Wanting to Look Good
You're allowed to want to look good. Full stop. But somewhere along the way, aesthetic goals got villainized...like wanting to lose those last few pounds or finally see some definition means you're choosing vanity over health. That ends today. In this video, I'm sharing the 5 shifts that helped me finally look AND feel my most fabulous without sacrificing the lifestyle I love...and why owning your aesthetic goals might actually be the healthiest thing you can do. In this video: Why qualifying or downplaying your goals is quietly sabotaging you The nutrition precision vs. flexibility balance that most people get wrong Why protein and muscle are the bridge between looking good AND being healthy How to structure your workouts in the right hierarchy for your goals Why what gets you to your goal isn't what keeps you there — and why you need an exit strategy The truth is, lifting heavy, building muscle, and fueling your body right gets you the look you want and a body that's strong, capable, and powerful. You don't have to choose. 👇 Grab my free Body Recomp Guide in the link below to start dialing in your workouts and nutrition today. https://redefiningstrength.com/recomp
5 Signs You're Burning Fat (Even If The Scale Says You're Not)
The scale has been lying to you and it's costing you your progress. If you've ever done everything right all week, stepped on the scale, and felt like your hard work meant nothing, this episode is for you.The truth is, the scale measures one thing: gravity's pull on your total body weight. It cannot tell you whether you're losing fat, building muscle, retaining water, or genuinely making progress. And if it's the only tool you're using to track your body recomposition journey, you are missing the full picture every single time.In this episode, we're breaking down the 5 real signs your body is actively burning fat...even when the number on the scale refuses to move (or goes up). These are the signals your body sends that most people completely overlook, ignore, or misread as failure. Once you know what to look for, you'll never let the scale have the final word again.We're covering: -Why your fat can actually feel squishier BEFORE it disappears (and what that really means) -How your clothing and measurements tell a more honest story than any scale ever could -The mirror clues that show real definition emerging even before inches change -What increased vascularity tells you about the fat you're losing under the skin -Why your gym performance might be the single most important progress marker you're ignoring We also going to take a look at the whoosh effect...why fat cells fill with water during a calorie deficit and why that's actually a sign your body IS working. Plus why diet breaks and macro cycling can suddenly unlock the visible changes you've been waiting for.Whether you're on a fat loss journey, a body recomp program, or you've been stuck at the same weight for weeks while training hard and eating right, this episode will reframe how you measure success and help you stay consistent past the point where most people quit. Because so much of fat loss is just keeping going...with the right habits, the right tracking tools, and the awareness to recognize progress when it doesn't look the way you expected. 📥 Grab the FREE Recomp Guide: https://redefiningstrength.com/recomp
Weight Training for Fat Loss: 5 Tips to Build Muscle & Burn More Fat
Struggling to lose fat even though you’re eating well, doing cardio, or trying to stay consistent with your workouts? The missing piece may not be more restriction or more cardio. It may be building muscle. In this episode, I’m breaking down why weight training is one of the most important tools for fat loss, especially if you want results that last. We’ll talk about how strength training helps you build lean muscle, improve your metabolism, change your body composition, and create a body that looks stronger, leaner, and more defined. You’ll learn 5 simple weight training tips to help you get better fat loss results without feeling like you need to live in the gym, starve yourself, or do endless cardio. In this video, we cover: -Why muscle matters for fat loss -How weight training supports your metabolism -The difference between losing weight and changing your body composition -How to structure strength training for better results -Why more cardio is not always the answer -How to train in a way that helps you feel strong, lean, and confident If you’re a woman over 40, or you feel like what used to work no longer works, this episode will help you understand how to use strength training more effectively so you can build muscle, burn fat, and create sustainable results. 00:00 Weight Training For Fat Loss 07:12 Tip 1: workout designs 09:52 Tip 2: power work 14:07 Tip 3: mobility work 15:23 Tip 4: tools and progressions 17:46 Tip 5: compound movements
Cardio vs Weights vs Pilates - Which One Is Best For Fat Loss?
If your goal is fat loss, should you be doing cardio, lifting weights, or Pilates? The answer is not as simple as picking one and ditching the others. In this video, I’m breaking down the real fat loss training hierarchy: what to prioritize first, why weight training is the foundation, where cardio actually fits, why walking is more powerful than most people realize, and how Pilates or activation work can make your strength training even more effective. We’ll talk about why steady-state cardio often gets overused, why sprint intervals can support fat loss and muscle preservation, how walking helps with recovery and daily calorie burn, and why Pilates is not just “light toning” work. Because the real question isn’t “cardio vs weights vs Pilates.” It’s: are you using each one for the right job? If you’ve been working hard but still feel stuck, this video will help you understand how to combine training methods in a way that supports fat loss, muscle building, recovery, and long-term results. Watch next to learn how to set up your strength training so it actually builds muscle and changes your body composition.
BODY RECOMP - 9 Mistakes I'll Never Make Again
Most women working on body recomp are making at least 3 of these 9 mistakes without even knowing it — and fixing them changes everything. In this episode, I'm breaking down the exact mistakes that were holding me back (yes, I made all 9) and what to do instead so your body can actually respond. From how you think about cravings, to your macro strategy, to how much you're relying on caffeine to get through the day — these are the sneaky things that stall your progress and keep you stuck in the cycle of losing and regaining. 📥 Grab my free Body Recomp Guide: https://redefiningstrength.com/recomp What we cover: Why cravings are a data problem, not a willpower problem Calories in vs. calories out vs. macros — what actually matters NEAT and why it outweighs adding more workouts The stress of eating "too clean" and why it backfires Using workouts as punishment and why it sabotages recomp The strength to cardio continuum and how to use it Overcaffeinating as a bandaid for bigger problems How overcorrecting after a bad day keeps you stuck Why what used to work might be what's holding you back now
Why Eating More Is the Secret to Losing Fat (And Why It Feels Wrong at First)
Why Eating More Is the Secret to Losing Fat (And Why It Feels Wrong at First) If you've been eating less, training harder, and still not seeing results this episode is for you. The truth is, chronic under-eating slows your metabolism, disrupts your hormones, and actually makes fat loss harder over time. And for most women, eating MORE is the missing piece...but getting there isn't easy. In this episode we'll cover: Why your body fights back when you try to increase calories (and what that actually looks like) What the scale doing when you first eat more and what it really means The signs that the process IS working, even when it feels like it isn't How to increase calories strategically without gaining unwanted fat Why protein is your best friend through this entire process The step-by-step approach to reverse dieting and retraining your metabolism If you're stuck in the cycle of losing weight only to regain it, feeling softer despite eating less, or watching your energy and sleep suffer your body is telling you something. It's time to stop fighting it. This is the episode that changes how you think about food forever.
Lose Fat AND Build Muscle at the Same Time (The TRUTH about Body Recomposition!)
I spent years thinking losing fat while building muscle was impossible...and that belief was completely sabotaging me. I was eating less, training harder, and wondering why I never looked as defined as I felt I should. The answer? I was optimizing for weight loss, not recomp. And the scale was lying to me the entire time. In this episode, I'm breaking down exactly why the scale isn't the measure of progress you think it is, what signs to actually look for to know recomp is working, and the four essential things you need to focus on to get the best results as fast as possible. We're covering: Why your body builds muscle before it releases fat...and why that's actually a good sign The real reason you look "skinny fat" even when you're losing weight How to measure progress when the scale won't budge Why I always look at your workouts before your nutrition The unsexy macros secret that makes high protein diets actually sustainable How sleep is silently sabotaging your results If you've ever felt like you're doing everything right and still not seeing the definition you want, this one's for you.
JUST. LIFT. HEAVY.
JUST. LIFT. HEAVY. We see that all the time on social media. But is that advice actually holding you back? In this episode, we're pushing back on the one-size-fits-all approach to strength training. While heavy compound lifts are absolutely valuable, obsessing over low reps and maximal loads means leaving serious gains on the table. We break down the three real drivers of muscle growth — mechanical tension, metabolic stress, and muscle tissue damage — and why no single rep range or training style can hit all three on its own. You'll learn why the "just lift heavy" mindset can actually lead to injury, why your connective tissues need time to catch up to your strength, and how to use the full spectrum of rep ranges to build muscle more effectively at any age. Plus, three training techniques to try right now: 6-12-25 sets — a rep range trifecta that hits every driver of muscle growth Compound burners — back-to-back moves that take a muscle fully to fatigue Strength intervals — a powerful option whether you're training at home or the gym Whether you're a seasoned lifter hitting a plateau or someone who's been intimidated by the weight room, this episode gives you the nuance and tools to train smarter — and see the results you actually want.
Every Woman Should Be Able To Do A Pull Up
Every Woman Should Be Able To Do A Pull Up. I made that statement knowing it was going to be controversial but I was genuinely surprised by how much pushback it got. So I wanted to break down what I actually meant, because the pull-up was never really the point. In this episode, I'm talking about why so many of us have been conditioned to write ourselves off from hard things before we ever truly try. Whether it was a gym class, a throwaway comment, or someone else's limiting belief passed down as fact — we carry these ceilings around with us and never think to test them. I'm also making the case that building toward a pull-up pays off way beyond the gym. The work addresses posture, scapular control, grip strength, neck and shoulder aches — things that matter more and more as we get older. It's use it or lose it, and I'd rather we use it. And if a pull-up is something you've always had that little itch to try, I walk you through exactly how to build up to it — the mobility work, the activation exercises, the vertical pulling progressions — starting right where you are. This episode isn't about shaming anyone. It's about stopping the habit of letting doubt make our decisions for us.
STOP Saving Calories for the Weekend (It's Making You Fatter)
You think you're being smart by eating less during the week to "save room" for the weekend. But this strategy — called calorie banking — may actually be training your body to store more fat over time. In this video, Cori breaks down the concept of collateral fattening: why extreme weekday deficits cause muscle loss, slow your metabolism, and amplify hunger cues — so that by the time the weekend hits, you're eating in a much bigger surplus than you realize. And why this cycle gets worse with every dieting attempt. You'll learn: Why the math of calorie banking doesn't actually work out How undereating changes your hunger hormones and cravings What collateral fattening is and why it explains the "getting softer" effect How to build in weekend flexibility without sabotaging your results Why consistency beats restriction for long-term body recomp If you've ever felt like you're eating less but still gaining fat — this is why.
The Muscle of Discomfort w/ Charlotte Grimmel
What if strength isn't about pushing harder — but about how much you can hold? In this episode, I'm joined by mindset coach Charlotte Grimmel, and honestly, this conversation stopped me in my tracks more than once. We dig into what it really means to be strong — not in the grind-through-it, grit-your-teeth kind of way, but in the intentional, self-aware, capacity-building kind of way. Charlotte breaks down why saying no is one of the most powerful things you can do, why chasing outcomes is keeping you stuck, and how treating your goals like experiments might be the mindset shift you didn't know you needed. We also talk about the muscle of discomfort — why avoiding hard things is quietly teaching you that you can't handle them, how to find a compelling enough reason to keep going when it sucks, and why your values will always take you further than your goals ever will. If you've ever felt like you're doing all the things but still spinning your wheels, or you're waiting to feel ready before you take the next step — this one's for you. In this episode we cover: -Why strength is about capacity, not output -How to stop living on autopilot and get clear on what actually matters -The experiment framework for goal setting -Values vs. goals — and why the shift changes everything -Building self-trust one uncomfortable step at a time Connect with Charlotte: Instagram @themindtrend | Substack
Cori Rant: There Are No Bad Exercises
There Are No Bad Exercises! I'm coming in hot today because I am tired of hearing that exercises are bad. Lunges hurt your knees? Deadlifts wreck your back? No. Moves are not bad you just haven't earned them yet, and I'm going to tell you exactly what I mean by that. In this episode I'm breaking down why demonizing exercises is actually what's holding you back, the difference between movement patterns and recruitment patterns (yes, you can have perfect-looking form and still be cheating), and why follow-along workouts might be part of the problem. The goal is never to write a move off forever. It's to regress to progress to meet yourself where you are right now and build back toward what you want. Because the less you train a movement in the gym, the more at risk you are getting injured doing it in everyday life. No move is bad. Every move is earned. Let's get into it.
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