Podcast
Redefining Strength Podcast
Hosted by Cori Lefkowith · EN
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.
33episodes
Episodes
Newest firstAll episodes
5 Signs You're Burning Fat (Even If The Scale Says You're Not)
6d ago00:11:52Tap to summarizeThe 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 ignoringWe 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
Transcribe →Weight Training for Fat Loss: 5 Tips to Build Muscle & Burn More Fat
2w ago00:20:33Tap to summarizeStruggling 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 confidentIf 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 Loss07:12 Tip 1: workout designs09:52 Tip 2: power work14:07 Tip 3: mobility work15:23 Tip 4: tools and progressions17:46 Tip 5: compound movements
Transcribe →Cardio vs Weights vs Pilates - Which One Is Best For Fat Loss?
2w ago00:23:39Tap to summarizeIf 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.
Transcribe →BODY RECOMP - 9 Mistakes I'll Never Make Again
3w ago00:20:47Tap to summarizeMost 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/recompWhat we cover:Why cravings are a data problem, not a willpower problemCalories in vs. calories out vs. macros — what actually mattersNEAT and why it outweighs adding more workoutsThe stress of eating "too clean" and why it backfiresUsing workouts as punishment and why it sabotages recompThe strength to cardio continuum and how to use itOvercaffeinating as a bandaid for bigger problemsHow overcorrecting after a bad day keeps you stuckWhy what used to work might be what's holding you back now
Transcribe →Why Eating More Is the Secret to Losing Fat (And Why It Feels Wrong at First)
4w ago00:16:19Tap to summarizeWhy 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 meansThe signs that the process IS working, even when it feels like it isn'tHow to increase calories strategically without gaining unwanted fatWhy protein is your best friend through this entire processThe step-by-step approach to reverse dieting and retraining your metabolismIf 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.
Transcribe →Lose Fat AND Build Muscle at the Same Time (The TRUTH about Body Recomposition!)
Apr 2900:19:33Tap to summarizeI 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 signThe real reason you look "skinny fat" even when you're losing weightHow to measure progress when the scale won't budgeWhy I always look at your workouts before your nutritionThe unsexy macros secret that makes high protein diets actually sustainableHow sleep is silently sabotaging your resultsIf you've ever felt like you're doing everything right and still not seeing the definition you want, this one's for you.
Transcribe →JUST. LIFT. HEAVY.
Apr 2200:14:10Tap to summarizeJUST. 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 growthCompound burners — back-to-back moves that take a muscle fully to fatigueStrength intervals — a powerful option whether you're training at home or the gymWhether 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.
Transcribe →Every Woman Should Be Able To Do A Pull Up
Apr 1500:11:06Tap to summarizeEvery 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.
Transcribe →STOP Saving Calories for the Weekend (It's Making You Fatter)
Apr 800:11:57Tap to summarizeYou 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 outHow undereating changes your hunger hormones and cravingsWhat collateral fattening is and why it explains the "getting softer" effectHow to build in weekend flexibility without sabotaging your resultsWhy consistency beats restriction for long-term body recompIf you've ever felt like you're eating less but still gaining fat — this is why.
Transcribe →The Muscle of Discomfort w/ Charlotte Grimmel
Apr 400:54:41Tap to summarizeWhat 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 timeConnect with Charlotte: Instagram @themindtrend | Substack
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