The Unf*ck Your Fitness Podcast

We talk ALL the time about workouts, macros, steps, progressive overload, and doing everything we can to build muscle + lose fat.

But…there's one thing that doesn't get nearly enough attention in the fitness conversation: SLEEP.

If you're sacrificing sleep to squeeze in another workout or stay on top of everything else in your life, we need to talk about it!

In today’s episode, I’m breaking down what really happens when we sleep + why it truly matters for our brains, bodies, and recovery. Sleep isn't just something you do when you're done working toward your goals - it’s a super important part of the process.

You can be following your program, hitting your protein, and doing everything “right” on paper. If you’re consistently getting too little sleep though, ALL of those things are going to feel harder than they need to be!

At the end of the day, you don't need perfect sleep scores, an exact amount of REM sleep, or another thing to obsess over. You NEED to start treating sleep like the priority it deserves to be.

If you’re serious about building muscle, losing fat, and feeling your best, sleep and recovery HAVE to be part of the conversation!

Episode recap:

• What happens during the different stages of sleep + why each matters for recovery
• How sleep supports muscle growth, recovery & your ability to progressively overload.
• Why poor sleep can make fat loss more challenging
• The connection between insufficient sleep, increased hunger, cravings & food choices
• How sleep affects workout performance, daily energy & everyday movement (NEAT)
• When prioritizing sleep over another workout might actually benefit your fitness goals
• Making up a missed workout vs. simply moving on w/your routine
• How much sleep adults generally need + simple ways to improve sleep quality & consistency

Links/Resources:

• Episode 265: 7 Things Affecting Your Fitness Results That You're Probably Overlooking
• Episode 263: How to Execute a Lean Build + Train for Muscle Growth
• Episode 262: Build Season Q&A: Lean Builds, Training Splits, RIR + More
• Plant People Gummies
• Get your free Fitness Audit
• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Join FIT CLUB, my monthly fitness membership
• Connect with me on Instagram @kristycastillofit and@unfuckyourfitnesspodcast
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

You can be hitting your macros, crushing your workouts, getting your steps in, and STILL overlooking things that affect how your body feels and responds.

And no, this isn’t about adding another supplement or obsessing over every single part of your day!

In today’s episode, I’m talking about 7 everyday habits that you might not even realize are influencing your sleep, recovery, energy, and fitness results. Think late-night eating, caffeine and alcohol consumption, everyday movement, your menstrual cycle, and more.

Your body doesn't operate in separate little compartments. ALL of these things are connected!

What I really want you to understand? Awareness is key here - not obsession. You don't need to overhaul your entire life or spend more money trying to optimize every.single.thing.

The little stuff matters, and making a few intentional changes can support not only your fitness goals, but your overall quality of life!

Episode recap:

• How eating too close to bedtime can affect sleep quality, digestion & recovery
• Why caffeine & alcohol can disrupt sleep quality
• How morning sunlight helps regulate your circadian rhythm + sleep-wake cycle
• Why everyday movement matters beyond your workouts & steps
• How balanced meals can improve fullness & satisfaction
• The connection between mental stress, physical fatigue + your body's ability to recover
• How menstrual cycle fluctuations can influence energy, sleep, workouts and more
• Paying attention to these everyday habits vs. obsessing over every fitness hack & gadget

Links/Resources:

• Ep. 131 | My Experience with the Oura Ring: A Game-Changer for Your Long-Term Health
• Get your free Fitness Audit
• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Join FIT CLUB, my monthly fitness membership
• Connect with me on Instagram @kristycastillofit and@unfuckyourfitnesspodcast
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

Life feels a little freaking heavy right now, doesn't it??

Between the changing seasons, busy schedules, social media, family responsibilities, and trying to take care of ourselves, there's A LOT going on.

Instead of another episode diving deep into workouts, macros, or anything fitness related, I really just want to chat with you. Sometimes, we need a reminder that we're all navigating our own shit (and we’re not doing it alone).

Lately, I've been feeling the pull to slow down, spend less time online, and be more intentional about how I'm spending my days. I’m making changes this fall to simplify my life, protect my time + create routines that actually support what matters most to me!

We’re talking about the mental load, social media overload, being more present, and making small changes that help life feel a little lighter.

Because slowing down doesn’t mean giving up on yourself. Sometimes taking care of yourself means doing LESS, not more.

So grab your coffee, go for a walk, or just hang out with me for a little girl talk. We’re all figuring this shit out together!

Episode recap:

• Why I'm feeling the pull to slow down, unplug & live more intentionally this fall
• How social media overload and comparison can really affect our mindset
• Making distractions less convenient + creating routines that support our priorities
• Simplifying fitness habits to reduce the mental load when life gets busy
• Why slowing down doesn't mean giving up on your goals or breaking promises to yourself
• Real-life struggles we’re all navigating
• Finding ways to prioritize yourself without feeling selfish or waiting for life to calm down
• Remembering that you're ALWAYS worthy of taking care of yourself

Links/Resources:

• Get your free Fitness Audit
• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Join FIT CLUB, my monthly fitness membership
• Connect with me on Instagram @kristycastillofit and@unfuckyourfitnesspodcast
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

We're officially diving deeper into lean build season, because eating more food alone isn't going to build the body you want!

If you're increasing your calories, but your training isn't giving your body a reason to change, you're not actually setting yourself up to build muscle.

In today’s episode, I'm talking about how to execute a lean build AND how your training needs to support it. You need a few things in place to do this well: consistent resistance training, progressive overload, adequate protein, an understanding of your maintenance calories, and a willingness to actually commit to this.

If your goal is to build your glutes, shape your shoulders, add muscle to your legs, and ultimately “look” like you lift, we're training for muscle growth. Getting stronger is part of that process, but it isn't the entire goal.

A build isn't just eating more. It's giving your body the resources + the training stimulus it needs to freaking BUILD!

Episode recap:

• What a lean build actually is + how to execute one intentionally
• Why increasing calories alone isn't enough to build muscle
• What should be in place BEFORE adding calories for a lean build
• What to track during a build beyond just changes on the scale
• The difference between training for strength vs. hypertrophy
• How rep ranges, progressive overload, and training close to failure support muscle growth
• Why there's no magical rep range for building, strengthening, or “toning” muscle
• How to train for hypertrophy without access to super-heavy weights
• How your training priorities shift during a build, maintenance & deficit
• Why getting stronger is part of building muscle (but isn't the same as strength training)
• Aligning your nutrition & training so you're giving your body both the resources + stimulus to grow

Links/Resources:

• Get your free Fitness Audit
• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Join FIT CLUB, my monthly fitness membership
• Connect with me on Instagram @kristycastillofit and@unfuckyourfitnesspodcast
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

I’m excited to continue our build season conversation with another fun Q&A!

In today’s episode, I'm talking all about TRAINING. Think lean builds (something I’ve been asked about a lot lately), body recomposition, workout splits, progressive overload, reps in reserve (RIR), and more.

Yes, ALL of the stuff that can sound way more complicated than it actually is (I promise, it really isn’t)!

My goal with this episode (as always), is to unf*ck it for you so you understand what you're doing in your workouts + WHY it matters.

No, you don't need to perfectly understand every training term to build muscle. But…the more you understand your workouts, the more confident and intentional you can become!

Episode recap:

• Can you build muscle and cut at the same time?
• What is a lean build + how is it different from a traditional build?
• How often should you train each muscle group for muscle growth?
• What is progressive overload + how does it relate to training frequency?
• How do you choose the right workout split for your schedule & goals?
• What does RIR (reps in reserve) mean + how do you know if you're doing it correctly?
• How can you tell if you're actually lifting “heavy enough”?
• Good alternatives to lunges + how to approach exercise substitutions?

Links/Resources:

• Get your free Fitness Audit
• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Join FIT CLUB, my monthly fitness membership
• Connect with me on Instagram @kristycastillofit and@unfuckyourfitnesspodcast
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

We are officially moving into BUILD season (which I’m pumped about)!

But…maybe the thought of intentionally eating more, watching the scale potentially go up, and NOT trying to get smaller makes you uncomfortable. If you can relate, you’re not alone, but it’s something we need to talk about more.

If you want more muscle, shape, strength, and that “toned” look everyone is chasing, you can't spend your entire fitness journey in a calorie deficit!

In today’s episode, I'm breaking down what build season actually is, who it's for, and why constantly trying to lose weight might be keeping you from building the body you actually want.

The real question I want you to think about: Do you *really* need less body fat, or do you need more muscle?

Ultimately, build season isn't giving up on your goals - it’s part of the freaking process. If you're ready to stop chasing the smallest version of yourself and start seeing what your body can BUILD, you’re in the right place - let’s do it!!

Episode recap:

• What build season is + the goal shifts from fat loss to muscle growth
• Why staying in a deficit can keep you from building the muscle & shape you want
• How to determine whether you need less body fat or more muscle right now
• Who can benefit from a build
• What a lean build looks like without a huge calorie surplus
• How progress markers change when the scale is no longer the goal
• How to use double progression to strategically increase reps and weight
• How food, recovery, steps, cardio & HIIT fit into a build
• Why building muscle now can change your next fat-loss phase
• Shifting your focus from getting smaller to getting stronger, well-fueled, and better recovered

Links/Resources:

• Get your free Fitness Audit
• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Join FIT CLUB, my monthly fitness membership
• Connect with me on Instagram @kristycastillofit and@unfuckyourfitnesspodcast
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

Feel like your progress has stalled? The scale isn't moving, your clothes fit the same, and you’re not seeing the changes you want in the mirror.

Naturally, your first thought is “Should I lower my calories?” Before you start cutting food again though, I need you to think about this instead: Are you actually training hard enough to give your body a reason to change?

In today’s episode, I'm talking about why eating less has become our default answer anytime we don't like what we see (and why that's not always the solution). If you're building muscle or recomping, the scale might barely move (or it might *gasp* go UP), while your strength, measurements, photos, and body composition are changing.

Also, you’ve GOT to get super honest about your training (and if it’s really effective). You don't need your workouts to entertain you. You need them to make you stronger!

Before you drop your macros, look at the evidence. Audit your training, and assess your consistency, steps, recovery, and effort. Give your body enough time to respond BEFORE you change your macros!

Episode recap:

• Thinking about whether your progress is actually stalled (or you’re measuring the wrong thing)
• Matching your progress markers to your goal
• How to stop automatically blaming food when your body isn’t changing the way you want
• Train to build muscle instead of just burning calories
• Prioritizing progressive overload, challenging weights, adequate rest & tracking lifts
• Repeating exercises long enough to get stronger
• Getting honest about whether you’re *really* training hard enough
• When too much lifting, cardio & HIIT is hurting your recovery and progress
• Letting strength training be the foundation for body recomposition
• Assessing your consistency, training, steps, recovery, and time to your plan

Links/Resources:

• Register for my 3-Day Nutrition & Training Workshop
• Get your free Fitness Audit
• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Join FIT CLUB, my monthly fitness membership
• Connect with me on Instagram @kristycastillofit and@unfuckyourfitnesspodcast
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

Feeling like you want to build your home gym? Well…you do NOT need a garage full of brand new equipment, or every shiny fitness gadget social media tells you to buy.

You definitely don't need to believe the BS that says you can only build muscle or progressively overload in a gym, either. You can totally build an amazing body from home - you just need the right equipment that you’ll actually use!

In today’s episode, I'm breaking down the five things I would prioritize if I were building a home gym from scratch. But…having the *right* equipment isn't enough. If you want to build muscle at home, you still need to progressively overload, choose effective exercises, and train with intention!

And…if you’re ready to stop guessing and figure out what your body actually needs, I’d love for you to join me September 28-30th, 2026, for my 3-Day Nutrition + Training Workshop. We’ll take everything we've been talking about on the podcast recently and put it into action for YOU. Can’t wait to see you there!!

Episode recap:

• Why you don’t need an expensive or complicated setup to get results at home
• Identifying your fitness goal BEFORE buying home gym equipment
• 5 pieces of equipment I would prioritize for a home gym
• Choosing cardio equipment based on what you’ll actually use
• Where cardio fits into your overall fitness & body recomposition goals
• What it really takes to build muscle + progressively overload from home
• My tips for buying quality used gym equipment (without wasting your money)
• Simple ways to modify exercises & make your existing space/equipment work

Links/Resources:

• Register for my 3-Day Nutrition & Training Workshop
• Check out my ShopMy
• Get your free Fitness Audit
• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• Connect with me on Instagram @kristycastillofit and@unfuckyourfitnesspodcast
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

September feels like a turning point, but…not in a “change your entire freaking life today” kind of way.

It’s more like a transition. Summer is winding down, and routines are shifting. This is your opportunity to *finally* stop being wishy-washy about your fitness and decide what you actually want to work toward!

In today’s episode, I’m building on the Fitness Audit (ep. 256), and everything we’ve been talking about with deficits, maintenance, and building muscle. Before you change your macros or adjust your workouts, you need to know your goal. Different goals require different strategies, and you can’t chase all of them at the same time.

Fall doesn’t have to become another cycle of going all-in, quitting, and deciding you’ll start again in January. Do the Fitness Audit. Decide what you actually want, and choose the phase that supports that goal.

You don’t need the perfect time or another complete overhaul. You need to decide, lock TF in, and give yourself enough time to actually get somewhere!

Episode recap:

• Why you need to stop trying to fix every part of your fitness journey at once
• Using your Fitness Audit to identify the ONE area that needs your attention most
• Getting clear on your actual goal before changing your macros or workouts
• Why you shouldn’t automatically default to a calorie deficit every time you want change
• Understanding when maintenance might be the best goal for you
• Why a build phase + eating more may be exactly what your body needs
• Why building muscle matters at every age + stage of life
• Why you don’t need the perfect Monday, season, or time to get started
• Committing to your plan long enough to get feedback + see progress
• Using fall as a turning point instead of another cycle of going all-in and then quitting
• Deciding your goal, choosing the phase that supports it + locking TF in

Links/Resources:

• Ep. 256 | The Fitness Audit: What’s Actually Keeping You Stuck?
• Get your free Fitness Audit
• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• Connect with me on Instagram @kristycastillofit and@unfuckyourfitnesspodcast
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

You asked, I answered, so…I’m doing another FUN fitness Q&A!

In today’s episode, I’m covering everything from building muscle and calorie deficits, to macro tracking, progressive overload, and training smarter. Basically, if you've been wondering what you should actually be doing with your fitness right now, there's probably something in this episode for you!

I'm also answering your questions about calorie deficits, transitioning into maintenance, increasing carbs, and balancing macro tracking with your actual hunger and fullness cues.

As we head toward fall and build season, we're going to keep digging deeper into how to eat, train, and build muscle intentionally. No rushing, and no trying to change your entire body in one season. We're playing the long game, and as always, getting strong AF along the way!

Episode recap:

• One of the worst lies women are told about fitness
• My best tips for a build/bulk phase
• What changes when you enter a calorie deficit w/more muscle than before
• Micro-cuts + when they make sense
• How to know if you’re actually in a calorie deficit + how long to stay there
• What to eat when transitioning from a deficit into maintenance
• How to balance hunger + fullness cues while tracking macros
• How to explain macro tracking to someone who thinks it’s obsessive or restrictive
• When it’s ideal to do progressive overload
• The best way to shorten a weight workout when you’re short on time
• Exercises that are over-hyped and/or don’t really do much for you

Links/Resources:

• Get your free Fitness Audit
• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• Connect with me on Instagram @kristycastillofit and@unfuckyourfitnesspodcast
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

Feeling like your entire fitness journey is a hot mess? Before you cut more calories, add another workout, or decide you'll just “start over Monday,” I want you to do something different: audit your fitness!

In this episode, I'm walking you through a full fitness audit across six areas: goal clarity, nutrition, training, movement + cardio, recovery, and mindset + consistency. You'll rate yourself before answering the questions, get brutally honest about what you're actually doing, and then score yourself again.

No judgment, and no giving yourself the “right” answer. Just real information you can actually use!

I've even created a free downloadable fitness audit so you can work through this episode with me and repeat the process every month. Print a few copies, grab a pen, and be f*cking honest with yourself.

Celebrate what's already working, find your highest-impact opportunity, and give yourself 30 days to work on it. I can’t wait to hear how it goes for you!!

Episode recap:

• How to use the Fitness Audit to get honest about what’s really working
• Getting clear on your primary fitness goal & whether your current actions support it
• Auditing your nutrition for calories, protein, consistency, sustainability & food noise
• Evaluating whether you’re truly training with purpose or simply doing workouts
• Looking at your movement + cardio and if it supports your goals
• Assessing your recovery
• Getting brutally honest about your mindset + consistency
• Comparing your scores, celebrating what you’re already doing well, and identifying your highest-impact opportunity
• Choose one area + 1-3 behaviors to focus on for the next 30 days
• Repeating the audit monthly to track your progress, adjust, and keep moving forward

Links/Resources:

• Get your free Fitness Audit
• Ep. 254 | You’re Doing Everything Right…So Why Don’t You Look Like You Work Out?
• Ep. 255 | Why Your Dream Body Probably Weighs More Than You Think
• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• Connect with me on Instagram @kristycastillofit and@unfuckyourfitnesspodcast
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

What if the body you're working sooo hard to build actually weighs MORE than the number you've been chasing?

For years, women have been taught that smaller equals better. Eat as little as possible, weigh less, fit into smaller jeans, etc. - the list goes on.

But…if your goal is to look strong, muscular, healthy, and confident, constantly trying to shrink yourself might be the exact thing keeping you from getting there!

In this episode, we're talking about why eating more and watching the scale go up can feel like such a mind f*ck (even when you're gaining muscle, getting stronger, and feeling better).

Your healthiest body may not be your lightest body, and your strongest body *might* weigh more than you think it should.

Remember - the goal isn't to become the smallest version of yourself. It’s to become the strongest version of yourself, so let’s f*cking do it!!

Episode recap:

• Why your dream body might actually weigh more than your goal weight
• Where your goal weight came from + whether it still makes sense for your body & life NOW
• Moving from “how little can I eat” to “what does my body need to feel good, train hard, and build muscle?”
• Why eating more can feel uncomfortable after years of diet culture & restriction
• Why body recomposition requires fuel
• Why the scale going up doesn't automatically mean you've gained fat.
• How eating enough can support every part of your life
• Measuring progress by your strength, energy, confidence, performance, and consistency
• Shifting from becoming the smallest version of yourself to the strongest version

Links/Resources:

• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• Connect with me on Instagram @kristycastillofit and@unfuckyourfitnesspodcast
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

Ever feel like you're doing all the "right" things, like tracking your food, lifting weights, and getting your steps in, but…you don’t look like you work out?

It’s one of THE most common frustrations I hear from the ladies I work with! It’s usually not because you're lazy or your body is “broken”. More often, it’s because you're working on the wrong things.

In this episode, I'm breaking down six reasons your body may not be changing the way you want it to. From under-fueling and chasing perfection, to skipping recovery and overcomplicating your routine, these are the habits I see holding women back time and time again.

The goal isn't to do more - it’s to remove the things preventing your body from adapting and growing.

Looking like you lift doesn't happen because you work yourself into the ground. It happens when you fuel your body, train with intention, recover well, and repeat the process long enough to let your body adapt!

Episode recap:

• Why working harder doesn't always mean working smarter
• Why under-fueling is keeping you building muscle + recovering well
• Focusing on repeatable habits vs. trying to be “perfect” with everything
• Why you NEED recovery days
• Stop overcomplicating the basics
• Focus on optimizing + doing the basics first
• Why your body adapts to what you repeatedly do

Links/Resources:

• Ep. 253 | Why Food Noise Is Real + Why It’s Keeping You Stuck
• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• Connect with me on Instagram @kristycastillofit and@unfuckyourfitnesspodcast
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

If you've ever felt like food is constantly on your mind, you're NOT alone.

Food noise is definitely a buzzword these days - it’s literally EVERYWHERE. It’s also one of the most overlooked parts of a health journey!

Food noise can feel overwhelming. I’ve had my own experience with food noise, from restrictive dieting and all-or-nothing thinking, to finally understanding how nutrition can set me free (instead of hold me back).

Ultimately, food isn't supposed to control your thoughts, mood, or entire day. When you learn how to fuel your body (not punish it), you’ll experience one of THE most powerful mindset shifts.

If you're exhausted by constantly negotiating with yourself around food, feeling guilty after meals, or believing you have to earn what you eat, this conversation is for YOU. Healing doesn't happen overnight, but it can happen for you, one intentional choice at a time!

Episode recap:

• What food noise actually is (and what it isn't)
• Recognizing the common signs of food noise in your daily life
• My personal journey w/food noise + how I’ve found food freedom
• Why quick fixes don't solve food noise
• How diet culture & past experiences really shape your relationship w/food
• Viewing food as FUEL + how you to start fueling your body
• How tracking macros can create freedom (not restriction)
• Why healing your relationship w/food takes time
• Why lasting food freedom IS possible

Links/Resources:

• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• Connect with me on Instagram @kristycastillofit and@unfuckyourfitnesspodcast
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

After spending the last several episodes breaking down calorie deficits, maintenance, and build phases, I KNEW it was time to answer some questions that I’ve been getting from you!

In today’s episode, I’m answering some of the most common nutrition questions I receive. From how to find your true maintenance calories and transition out of a deficit, to tracking food without becoming obsessed, building muscle, adjusting your calories when necessary, and more.

And no…there isn’t one *perfect* calorie target or magic formula. Your body is unique, and the best way to learn what works is by collecting data, staying consistent, and making intentional adjustments along the way!

Remember - every fitness journey is different, but the fundamentals stay the same. Keep learning, stay consistent, and trust the process. You’ll be AMAZED at what happens when you stop guessing + start building habits that actually last!

Episode recap:

• Are maintenance calories an exact number or a range?
• How do I know if my maintenance calories are actually correct?
• How do I increase my calories after being in a calorie deficit?
• How long should I stay in maintenance?
• How do I loosen up tracking once I've found my maintenance calories?
• Where do I start if I have 50+ pounds to lose?
• How long should I stay in a calorie deficit?
• How do I get comfortable eating more in a surplus?
• Should I carb cycle while in a calorie deficit?
• Should I adjust my calories based on my workout that day?
• How do I know if I'm building muscle vs. gaining fat?

Links/Resources:

• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Listen to the Girls with Opinions Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• Connect with me on Instagram @kristycastillofit and@unfuckyourfitnesspodcast
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

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Understanding calorie deficits, maintenance, and build phases is one thing.

But… knowing how to move between them? That’s what actually creates lasting results!

Too many women bounce from one extreme to the next, wondering why they're stuck in the same cycle. Every nutrition phase has a purpose, and learning how to transition intentionally can completely change your progress.

In this episode, I break down exactly how to move from a calorie deficit into maintenance, what accidental maintenance vs. intentional maintenance looks like, how to build muscle without overdoing it, and more.

The goal isn't to jump from one extreme to another - it’s to make small, intentional adjustments that your body can actually sustain.

Remember, your fitness journey shouldn't be built around constantly starting over. It should be built around understanding what phase you're in, WHY you're there, and where you're headed next!

Episode recap:

• How to confidently move between a calorie deficit, maintenance & build phase
• How to transition from fat loss into maintenance without losing your progress
• Accidental maintenance vs. intentional maintenance
• How to enter a build phase to support muscle growth without overdoing it
• How to know when you’re truly ready for another fat-loss phase
• Making intentional decisions (not emotional ones) w/your nutrition phases
• How to avoid common mistakes like chronic dieting, fearing maintenance & changing calories too quickly
• Why consistency and patience will always beat starting over every Monday

Links/Resources:

• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Listen to the Girls with Opinions Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• Connect with me on Instagram @kristycastillofit and@unfuckyourfitnesspodcast
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

If you've ever wondered whether you should be in a calorie deficit, maintenance, or build phase, you're not alone. It's one of THE most common questions I get!

The truth though? There isn't one *right* answer for everyone. Your goals, history, lifestyle, and how your body is responding all matter. Instead of copying what someone else is doing, it's time to figure out what your body actually needs!

In this episode, I'm sharing the five questions I walk through with every 1:1 client before I ever recommend calories or macros. I also walk through seven real-life scenarios to help you identify where YOU are right now.

Understanding your current phase is the first step toward making progress without constantly starting over every.single.Monday.

The goal isn't to stay in a calorie deficit forever. It’s to understand nutrition well enough to move confidently between phases, fuel your body with intention, and STOP chasing quick fixes. Stay tuned for next week’s episode because we’re putting this all together with exactly what each nutrition phase looks like in practice!

Episode recap:

• The difference between a calorie deficit, maintenance, and build phase + which one makes sense for you
• 5 questions I ask every client before setting calories or macros
• Key pieces that determine the right nutrition phase for you
• 7 common client scenarios to help you identify where YOU are + what your next step should be
• Why different goals require different strategies
• Why maintenance isn’t a setback
• How to avoid common mistakes like chronic dieting, fearing food & chasing quick fixes

Links/Resources:

• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Listen to the Girls with Opinions Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• Connect with me on Instagram @kristycastillofit and@unfuckyourfitnesspodcast
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

If you've ever thought your goal was to stay in a calorie deficit for as long as possible, this episode is for you.

In the last episode, we talked about calorie deficits: what they are, how they work, and why they're necessary for fat loss. But what most people never learn is what comes after the deficit.

The truth is, a calorie deficit is just one phase of your fitness journey…not your forever plan.

In this episode, we're talking about why maintenance calories are a great tool for long-term success, when a building phase actually makes sense, and why cycling through different phases is how you create lasting body recomposition instead of staying stuck in an endless diet.

A calorie deficit is a tool, not a destination. The goal isn't to spend your life eating less. The goal is to understand when to diet, when to maintain, and when to build so you can create a stronger, healthier body that lasts for years.

In this episode, we cover:

• Why a calorie deficit should be viewed as a season, not a lifestyle
• How to know when it's time to come out of a deficit
• Why maintenance calories are not the same as "giving up"
• What a building phase actually is (and why it doesn't mean "getting bulky")
• Why building muscle now can make future fat-loss phases more successful
• The different phases of fat loss and body recomposition
• Why fitness is a cycle, not one long diet

Links/Resources:

• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Listen to the Girls with Opinions Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• Connect with me on Instagram @kristycastillofit and@unfuckyourfitnesspodcast
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

You've heard it before: "The only way to lose weight is a calorie deficit." And while that statement is technically true, it's also one of the most oversimplified pieces of fitness advice on the internet.

In this episode, I'm breaking down what a calorie deficit actually is, why it's not as simple as "eat less and move more," and why some women may need to focus on maintenance calories before worrying about fat loss.

If you've ever felt stuck, frustrated, or confused about why eating less isn't working anymore, this episode is for you.

In this episode, we cover:

• What a calorie deficit actually is and how it works
• Why fat loss requires a calorie deficit - but that doesn't mean starvation
• Why "eat less, move more" isn't always helpful advice
• How your starting point determines your fat-loss approach
• When maintenance calories may be more beneficial than a deficit
• What reverse dieting is and who it may help
• How calorie deficits connect to body recomposition
• Signs your calorie deficit may be too aggressive

Links/Resources:

• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Listen to the Girls with Opinions Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• Connect with me on Instagram @kristycastillofit and@unfuckyourfitnesspodcast
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

In this episode, I’m joined by obstetrician/gynecologist Dr. Hannah Ryles to talk about exercise, fertility, pregnancy, and postpartum recovery.

We cover how the right kind of movement can support fertility, hormonal balance, and metabolic health, as well as when exercise can become too much stress on the body. We also talk about what types of workouts are safe while trying to conceive, how to train during each trimester, and what advice around pregnancy fitness is outdated or overly fear-based.

We also dive into postpartum fitness beyond “bouncing back.” We talk about the six-week clearance, pelvic floor and core recovery, returning to strength training, and how postpartum movement can support long-term reproductive health.

This episode is full of practical information for women who want to feel strong, supported, and educated before pregnancy, during pregnancy, and after birth.

In this episode, we cover:

• How exercise can support fertility and reproductive health
• When exercise may become too much stress on the body
• Whether you need to modify workouts during the two-week wait
• How workouts may change in the first, second, and third trimester
• Pregnancy fitness myths that need to go
• What to know about the six-week postpartum clearance
• Why postpartum fitness is about more than weight loss
• How to rebuild strength safely after birth
• What women need to understand about long-term fitness

**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. These conversations are for educational purposes only. Please seek the advice of your physician or healthcare provider regarding any medical condition or treatment.

Links/Resources:

• Learn about the Expect App for Pregnancy Optimized Fitness
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Listen to the Girls with Opinions Podcast with Kristy & Erin
• Connect with me on Instagram @kristycastillofit and@unfuckyourfitnesspodcast
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things

Send me a text with episode ideas or just to say hi!

Support the show