Wits & Weights | Evidence-Based Fitness & Nutrition for Lifters Over 40 Why "Listening to Your Body" Kept Her Stuck for Years (Cori Lefkowith) | Ep 452
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Mar 19, 2026 
Cori Lefkowith, founder of Redefining Strength and former Division I athlete and powerlifting champion, coaches sustainable nutrition and strength for real life. She explains why tracking can be neutral data, how intuitive eating can mislead, and offers flexible tracking hacks. Hear practical tools like the habit budget, muscle-first recomposition, and non-scale wins to make progress without obsession.
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Log Your Baseline Before Making Changes
- Start by logging your current eating without changing anything to separate data from judgment and find your true baseline.
- Cori recommends tracking first to see if you actually need to eat less or more—sometimes you need to eat more, not less.
Why Starting Over Keeps Happening
- The 'change loop' traps people in cycles of starting over: enthusiasm, habit overload, small wins, then a setback that triggers emotional sabotage and quitting.
- Cori calls it the flat tire rule where one slip becomes a cascade of quitting instead of a single stop.
Use A Habit Budget To Avoid Overload
- Use a habit budget: assess what habits you can sustain given current life stressors and shift intensity when external demands change.
- Cori compares it to financial savings—you can invest more in habits during low-stress seasons and scale back when life gets busy.
