The Unf*ck Your Fitness Podcast

Kristy Castillo
  • 4.9 (220)
  • Fitness
  • Semiweekly

If you've tried all the fad diets and are sick and tired of not achieving your health and fitness goals long-term, you've come to the right place! Welcome to the Unf*ck Your Fitness Podcast with me, Kristy Castillo. I'm here to help you break the annoying diet cycle, gain confidence, and reach your health and fitness goals. This podcast will show you how to be proud of the body you have, build the body you want, and enjoy the process along the way. I'll cover topics like how to get the most from your workouts, the importance of feeding your body what it needs, and key mindset shifts that will empower you. I've broken through the BS surrounding diet culture and built my dream body, all while being a busy wife, Mom and business owner, and I know you can too!Connect with me on Instagram at @kristycastillofitLearn more about working together by visiting my website: https://www.unfuckyourfitness.com/

  1. 4d ago ·  Video

    267. From Client to Coach: Morgan's Fitness & Bodybuilding Journey

    This week's episode is a little different, and I'm SO excited about it!  I'm sitting down with Morgan Knodle, someone who has been part of my fitness journey for quite a while now (in a pretty incredible + full-circle way). Morgan started as one of my 1-1 coaching clients, went on to compete in bodybuilding, and is now joining the Unf*ck Your Fitness team as a certified personal trainer!  In this episode, we're diving into her entire journey, what she's learned along the way, and how we ended up working together again (this time, as coaches)! Morgan shares what fitness looked like before we started working together: yo-yo dieting and inconsistent programming, to learning how to track macros, fuel her body, and actually train with intention.  We talk about how much her mindset around food changed, why eating MORE was such an eye-opening experience, and how learning to trust the process helped her build muscle, confidence, and sustainable habits! Morgan and I both believe fitness should be about sooo much more than losing weight or looking a certain way. It's about building confidence, learning how to navigate real life, and creating habits you can actually maintain.  I cannot WAIT for you to get to know Morgan, hear her story, and see why I'm so excited to have her on the UFYF team!! Episode recap: Morgan's fitness journey from yo-yo dieting & inconsistent workouts to intentional strength training & tracking macrosHow working with a coach helped Morgan build confidence, trust the process & see lasting resultsShifting her mindset around food & fueling her body to support her fitness goalsWhat inspired Morgan to compete in bodybuilding + how she prepared for her showsMental challenges, discipline & lessons learned throughout bodybuilding prep and competitionWhy Morgan decided to become a certified personal trainer + join the UFYF teamMorgan's approach to coaching women to achieve long-term fitness success Links/Resources: Connect with Morgan on Instagram @morganknodleGet your free Fitness AuditSHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA’s and Creatine!Join FIT CLUB, my monthly fitness membershipConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

  2. Nov 3 ·  Video

    266. Why Sleep Matters More Than You Think for Muscle Growth & Fat Loss

    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 recoveryHow sleep supports muscle growth, recovery & your ability to progressively overload.Why poor sleep can make fat loss more challengingThe connection between insufficient sleep, increased hunger, cravings & food choicesHow sleep affects workout performance, daily energy & everyday movement (NEAT)When prioritizing sleep over another workout might actually benefit your fitness goalsMaking up a missed workout vs. simply moving on w/your routineHow 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 OverlookingEpisode 263: How to Execute a Lean Build + Train for Muscle GrowthEpisode 262: Build Season Q&A: Lean Builds, Training Splits, RIR + MorePlant People GummiesGet your free Fitness AuditSHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA’s and Creatine!Join FIT CLUB, my monthly fitness membershipConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

  3. Oct 27 ·  Video

    265. 7 Things Affecting Your Fitness Results That You're Probably Overlooking

    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 & recoveryWhy caffeine & alcohol can disrupt sleep qualityHow morning sunlight helps regulate your circadian rhythm + sleep-wake cycleWhy everyday movement matters beyond your workouts & stepsHow balanced meals can improve fullness & satisfactionThe connection between mental stress, physical fatigue + your body's ability to recoverHow menstrual cycle fluctuations can influence energy, sleep, workouts and morePaying 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 HealthGet your free Fitness AuditSHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA’s and Creatine!Join FIT CLUB, my monthly fitness membershipConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

  4. Oct 20 ·  Video

    264. Life Feels a Little Heavy Right Now...Let's Talk About It

    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 fallHow social media overload and comparison can really affect our mindsetMaking distractions less convenient + creating routines that support our prioritiesSimplifying fitness habits to reduce the mental load when life gets busyWhy slowing down doesn't mean giving up on your goals or breaking promises to yourselfReal-life struggles we’re all navigatingFinding ways to prioritize yourself without feeling selfish or waiting for life to calm downRemembering that you're ALWAYS worthy of taking care of yourself Links/Resources: Get your free Fitness AuditSHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA’s and Creatine!Join FIT CLUB, my monthly fitness membershipConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

  5. Oct 13 ·  Video

    263. How to Execute a Lean Build + Train for Muscle Growth

    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 intentionallyWhy increasing calories alone isn't enough to build muscleWhat should be in place BEFORE adding calories for a lean buildWhat to track during a build beyond just changes on the scaleThe difference between training for strength vs. hypertrophyHow rep ranges, progressive overload, and training close to failure support muscle growthWhy there's no magical rep range for building, strengthening, or “toning” muscleHow to train for hypertrophy without access to super-heavy weightsHow your training priorities shift during a build, maintenance & deficitWhy 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 AuditSHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA’s and Creatine!Join FIT CLUB, my monthly fitness membershipConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

  6. Oct 6 ·  Video

    262. Build Season Q&A: Lean Builds, Training Splits, RIR + More

    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 AuditSHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA’s and Creatine!Join FIT CLUB, my monthly fitness membershipConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

  7. Sep 29 ·  Video

    261. Build Season 101: Eat More, Lift Heavy + Finally Build the Body You Want

    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 growthWhy staying in a deficit can keep you from building the muscle & shape you wantHow to determine whether you need less body fat or more muscle right nowWho can benefit from a buildWhat a lean build looks like without a huge calorie surplusHow progress markers change when the scale is no longer the goalHow to use double progression to strategically increase reps and weightHow food, recovery, steps, cardio & HIIT fit into a buildWhy building muscle now can change your next fat-loss phaseShifting your focus from getting smaller to getting stronger, well-fueled, and better recovered Links/Resources: Get your free Fitness AuditSHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA’s and Creatine!Join FIT CLUB, my monthly fitness membershipConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

  8. Sep 22 ·  Video

    260. Not Seeing Progress? Your Macros Might Not Be the Problem

    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 goalHow to stop automatically blaming food when your body isn’t changing the way you wantTrain to build muscle instead of just burning caloriesPrioritizing progressive overload, challenging weights, adequate rest & tracking liftsRepeating exercises long enough to get strongerGetting honest about whether you’re *really* training hard enoughWhen too much lifting, cardio & HIIT is hurting your recovery and progressLetting strength training be the foundation for body recompositionAssessing your consistency, training, steps, recovery, and time to your plan Links/Resources: Register for my 3-Day Nutrition & Training Workshop Get your free Fitness AuditSHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA’s and Creatine!Join FIT CLUB, my monthly fitness membershipConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

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4.9
out of 5
220 Ratings

About

If you've tried all the fad diets and are sick and tired of not achieving your health and fitness goals long-term, you've come to the right place! Welcome to the Unf*ck Your Fitness Podcast with me, Kristy Castillo. I'm here to help you break the annoying diet cycle, gain confidence, and reach your health and fitness goals. This podcast will show you how to be proud of the body you have, build the body you want, and enjoy the process along the way. I'll cover topics like how to get the most from your workouts, the importance of feeding your body what it needs, and key mindset shifts that will empower you. I've broken through the BS surrounding diet culture and built my dream body, all while being a busy wife, Mom and business owner, and I know you can too!Connect with me on Instagram at @kristycastillofitLearn more about working together by visiting my website: https://www.unfuckyourfitness.com/

Information

  • Creator
    Kristy Castillo
  • Years Active
    2022 - 2026
  • Episodes
    268
  • Rating
    Explicit
  • Copyright
    © 2026 The Unf*ck Your Fitness Podcast
  • Show Website
    The Unf*ck Your Fitness Podcast

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