E. 117 The Truth About Fat Loss Plateaus (Are You Really at Your Set Point?)

In this episode, I tackle one of the most common questions I get from clients and competitors — “Am I stuck at my body fat set point?”

I break down the myths around fat loss plateaus, metabolic adaptation, and hormones to help you understand why you’re not “broken” — even if progress feels slow. I also share practical strategies for getting unstuck when fat loss stalls: from tracking accuracy and cardio intensity to identifying artificial weight inflations.

Whether you’re a competitor prepping for stage or a lifestyle client chasing fat loss goals, this episode will help you stop blaming your hormones or genetics and start refining your execution.

Timestamps:

- [00:00 – 04:53] – Intro & overview: Are body fat set points real?

- [04:53 – 06:57] – “I can’t lose fat” — addressing client misconceptions and adherence issues.

- [06:57 – 08:31] – Faster progress requires better execution.

- [08:31 – 11:22] – Breaking false beliefs about body composition and fat loss barriers.

- [11:22 – 18:41] – Is metabolic adaptation real?

- [18:41 – 21:37] – Cardio adaptation, calorie burn efficiency, and why you still lose fat with suboptimal hormones.

- [21:37 – 24:32] – Hormonal changes during dieting.

- [24:32 – 28:25] – Amenorrhea and ovulation loss.

- [28:25 – 31:00] – The harsh truth: You can get leaner — it just might require more accuracy and discomfort.

- [31:00 – 40:18] – Cory’s framework for breaking a plateau.

- [40:18 – 44:27] – Myth: “Low calories break your metabolism.”

- [44:27 – 48:27] – Cardio intensity, consistency, and identifying “hidden calories” derailing progress.

- [48:27 – 56:41] – Reassessing your plan, checking labs, and learning to run fat loss experiments objectively.

Links & Resources:

https://coryfit.com/

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⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultation

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