The Unf*ck Your Fitness Podcast

Kristy Castillo
  • 4.9 (214)
  • Fitness
  • Updated 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. 2d ago ·  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

  2. 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

  3. Sep 15 ·  Video

    259. Building a Home Gym? What You Really Need to Get Results at Home

    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 homeIdentifying your fitness goal BEFORE buying home gym equipment5 pieces of equipment I would prioritize for a home gymChoosing cardio equipment based on what you’ll actually useWhere cardio fits into your overall fitness & body recomposition goalsWhat it really takes to build muscle + progressively overload from homeMy 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 WorkshopCheck out my ShopMyGet 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 membership with workouts you can do at home or the gymConnect 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. Sep 8 ·  Video

    258. Deficit, Maintenance or Build? It’s Time to Lock TF In with Your Fitness this Fall

    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 onceUsing your Fitness Audit to identify the ONE area that needs your attention mostGetting clear on your actual goal before changing your macros or workoutsWhy you shouldn’t automatically default to a calorie deficit every time you want changeUnderstanding when maintenance might be the best goal for youWhy a build phase + eating more may be exactly what your body needsWhy building muscle matters at every age + stage of lifeWhy you don’t need the perfect Monday, season, or time to get startedCommitting to your plan long enough to get feedback + see progressUsing fall as a turning point instead of another cycle of going all-in and then quittingDeciding 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 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 membership with workouts you can do at home or the gymConnect 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. Sep 1 ·  Video

    257. Fitness Q&A: Muscle Building, Micro Cuts, Macro Tracking + More

    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 fitnessMy best tips for a build/bulk phaseWhat changes when you enter a calorie deficit w/more muscle than beforeMicro-cuts + when they make senseHow to know if you’re actually in a calorie deficit + how long to stay thereWhat to eat when transitioning from a deficit into maintenanceHow to balance hunger + fullness cues while tracking macrosHow to explain macro tracking to someone who thinks it’s obsessive or restrictiveWhen it’s ideal to do progressive overloadThe best way to shorten a weight workout when you’re short on timeExercises that are over-hyped and/or don’t really do much for you 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 membership with workouts you can do at home or the gymConnect 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. Aug 25 ·  Video

    256. The Fitness Audit: What's Actually Keeping You Stuck?

    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 workingGetting clear on your primary fitness goal & whether your current actions support itAuditing your nutrition for calories, protein, consistency, sustainability & food noiseEvaluating whether you’re truly training with purpose or simply doing workoutsLooking at your movement + cardio and if it supports your goalsAssessing your recoveryGetting brutally honest about your mindset + consistencyComparing your scores, celebrating what you’re already doing well, and identifying your highest-impact opportunityChoose one area + 1-3 behaviors to focus on for the next 30 daysRepeating the audit monthly to track your progress, adjust, and keep moving forward Links/Resources: Get your free Fitness AuditEp. 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 ThinkSHOP 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 membership with workouts you can do at home or the gymConnect 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. Aug 18 ·  Video

    255. Why Your Dream Body Probably Weighs More Than You Think

    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 weightWhere your goal weight came from + whether it still makes sense for your body & life NOWMoving 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 & restrictionWhy body recomposition requires fuelWhy the scale going up doesn't automatically mean you've gained fat.How eating enough can support every part of your lifeMeasuring progress by your strength, energy, confidence, performance, and consistencyShifting from becoming the smallest version of yourself to the strongest version Links/Resources: SHOP 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 membership with workouts you can do at home or the gymConnect 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. Aug 11 ·  Video

    254. You’re Doing Everything Right…So Why Don’t You Look Like You Work Out?

    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 smarterWhy under-fueling is keeping you building muscle + recovering wellFocusing on repeatable habits vs. trying to be “perfect” with everythingWhy you NEED recovery days Stop overcomplicating the basics Focus on optimizing + doing the basics firstWhy your body adapts to what you repeatedly do Links/Resources: Ep. 253 | Why Food Noise Is Real + Why It’s Keeping You StuckSHOP 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 membership with workouts you can do at home or the gymConnect 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
214 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
    262
  • Rating
    Explicit
  • Copyright
    © 2026 The Unf*ck Your Fitness Podcast
  • Show Website
    The Unf*ck Your Fitness Podcast

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