The Unf*ck Your Fitness Podcast

Kristy Castillo
  • 4.9 (190)
  • 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. 1D AGO

    236. The Truth About Rest Days and Muscle Growth

    If taking a rest day makes you feel guilty, anxious, or like you’re going to lose progress… this episode is for you. In this episode, I’m talking about the mindset shift I had to make around rest days, recovery, and what actually helps your body change. I used to believe taking a day off would make me gain weight, lose momentum, or somehow fall behind. A rest day meant that “I failed the plan”  A lot of that came from the fitness culture I was around at the time, where doing more was always praised and rest felt like laziness. But when I got serious about truly changing how my body looked, I learned something big: progressive overload and recovery go together. Training is the stimulus, but recovery is where your body adapts. If your goal is muscle growth, strength, and body recomposition, rest is not optional - it’s part of the process. In this episode, I break down what changed for me, why so many women struggle to rest, and how sleep and recovery actually support your progress. Episode Recap: Why I used to think taking a day off would ruin my progressHow old fitness culture shaped my beliefs around restThe mindset shift that changed how I approached trainingWhy progressive overload and recovery go hand in handHow your body recovers and adapts after trainingWhat rest days can look like in real lifeWhy rest is not lazy - it’s part of the plan Links/Resources: Join the Spring Mini-ChallengeGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA’s and Creatine!Listen to the Girls with Opinions PodcastJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymJoin PRIVATE COACHING, my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join 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

    33 min

  2. MAR 31

    235. Why Diets Work…But Still Keep You Stuck

    Why do so many diets seem to work at first… but still leave women stuck? In this episode, I’m breaking down the difference between following food rules and actually understanding nutrition. From Beachbody containers to Weight Watchers points and other simplified diet systems, I’m talking about why these methods can create short-term results while failing to teach women what their body truly needs long-term. I’m also sharing a personal realization I had while measuring food and looking at nutrition labels — and how understanding calories, macros, portions, and protein changes everything when your goal is real body change. If you are tired of bouncing between plans, feeling “good” only when you are on a diet, and starting over every time a program ends, this episode is for you. Episode Recap: Why diets work in the short term but fail in the long termMy experience with Beachbody containers and what they did not teach meHow Weight Watchers points and other diet systems do the same thingWhy following food rules is not the same as understanding nutritionWhy calories, macros, portions, and protein matter for body goalsThe difference between structure, education, and true food confidence Links/Resources: Join the Spring Mini-ChallengeGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP my favorite Protein, EAA’s and Creatine!Listen to my other podcast: Girls with OpinionsJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join 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

    39 min

  3. MAR 24

    234. My Thoughts on Alcohol, Fitness, and the Confidence to Make Your Own Choices

    In this episode, I’m sharing (in a very real and raw way) my honest thoughts on alcohol, fitness, and the confidence it takes to make choices that truly align with you. I’ve mentioned recently that I’m not drinking this year, and while this is a personal choice and a challenge I set for myself, it also opened up a bigger conversation around confidence, self-trust, and doing what feels right for you - even when it’s not the expected choice. We’re also getting into the fitness side of alcohol: how it can affect sleep, recovery, food choices, consistency, and the way you feel in your body. This is not an anti-alcohol episode, and I’m not here to tell you what you should do. I just want to have an honest conversation about the ripple effect alcohol can have, especially for women working on their health, body composition, and overall well-being. If you’ve ever wondered whether alcohol is worth it, how it affects your progress, or what it looks like to make more aligned choices with confidence, this episode is for you. Episode Recap: Why I’m not drinking this yearThe confidence to make choices that align with youMy honest thoughts on alcohol and fitnessHow alcohol can affect sleep, recovery, and consistencyWhy alcohol is about more than just caloriesQuestions to ask yourself about your habits and goalsThe importance of honesty, self-trust, and making your own choices Links/Resources: Join the Spring Mini-ChallengeGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterListen to the Girls with Opinions PodcastJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join 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

    36 min

  4. MAR 17

    233. Fitness Built More Than My Body

    In this episode, I’m sharing (in a very real and raw way - thanks to building confidence in myself)) what fitness has made me better at - not just physically, but in the way I live my life every single day. It was crazy to think back on all the ways I have become a different person!  What started as a conversation about workouts and body change turned into something much deeper: the skills, discipline, confidence, structure, and self-respect that fitness has built ME over time. I talk about how fitness taught me to make time for what matters, speak up for my priorities, stay disciplined even when I don’t feel like it, and build routines that support the life I want. I also share how fitness gave me confidence, grit, boundaries, and something steady to come back to when life feels chaotic. This episode is a reminder that fitness is about so much more than shrinking yourself. It can become a tool for building yourself - and the person you become through the process can impact every area of your life. Episode recap: What fitness has made me better atThe discipline and habits built through consistencyMaking time for what matters and speaking up for your prioritiesHow fitness creates structure and intention in daily lifeDelayed gratification, grit, and learning how to pivotConfidence, self-respect, and carrying yourself differentlyWhy fitness can change your life far beyond the mirror Links/Resources: Sign up for the Spring Mini-Challenge! Grab your FREE Body Recomp Meal Prep and get the UFYF NewsletterListen to the Girls with Opinions PodcastJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join 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

    39 min

  5. MAR 10

    232. Real Life Q+A: Meal Timing, Measuring Progress, Progressive Overload, and How to “Do It All”

    In this Q&A episode, I’m answering some of the most common questions I get inside the Unf*ck Your Fitness community - and as usual,  I’m giving you simple, repeatable answers you can actually apply immediately. We’re talking about what to look at besides the scale, how to fuel around workouts without overcomplicating it, how to know whether it’s time to cut or stay at maintenance, and what progressive overload actually means (hint: it’s not just “lift heavier every week”). We’ll also get into the real-life side of consistency - what to do when you’re exhausted and juggling everything - plus a clear breakdown of protein per meal and how to know if you are ready to lift heavier so you can train smarter and get better results. If you take anything from this episode, let it be this: your plan has to match your season… and consistency gets a whole lot easier when the plan is realistic. Episode recap: My favorite ways to measure progress other than the scaleHow to choose what to eat before and after a workout based on your needsHow to know when to lift heavierMy thoughts on how to “do it all” AND be healthyDeciding on a cut vs. maintenance based on body readinessThe myth of protein limits per meal and optimal protein timing  Links/Resources: Grab your FREE Body Recomp Meal Prep and get the UFYF NewsletterListen to the Girls with Opinions PodcastJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join 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

    37 min

  6. MAR 3

    231. 4 Mindset Shifts That Took Me to the Next Level with My Training and Macros

    If you want different results than the majority of people who feel stuck, frustrated, and constantly starting over, you HAVE to think differently than they do. These four mindset shifts didn’t happen overnight for me - they took TIME. I was imperfect at first (and still am), but over time, they’ve become a part of my identity.  When something becomes who you are, consistency stops feeling like a constant fight that you’re losing. You actually feel like you’re winning, because you are! Whether it’s changing your language (which totally impacts your identity), or believing you need to fuel and perform like an athlete, you’ve GOT to take ownership of your life. No more excuses, or getting stuck in the endless “I’ll start again on Monday” cycle. I mean…how has that been working out for you so far? I’d love for you to pick at least ONE of these mindset shifts to implement this week, and let me know how much better you’re feeling!! Episode recap: Why different results require different thinkingWhy you need to stop saying “I want to” or “I’m trying to”Creating space between the “urge” and the “action”Eating, training & thinking like an athleteRealizing that what doesn’t get tracked, doesn’t get changedWhy growth requires ownership (NOT excuses) Links/Resources: Grab your FREE Body Recomp Meal Prep and get the UFYF NewsletterListen to the Girls with Opinions PodcastJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join 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

    29 min

  7. FEB 24

    230. Calories In, Calories Out Is Real…But It’s Only Part of the Equation

    Let’s talk about the phrase you see alllll over social media: calories in, calories out. According to the internet, it’s the *only* thing that matters. Just “eat less, move more,” and BOOM - problem solved. But…there’s a WHOLE lot of “fine print” that gets skipped over here. If you’ve ever felt like CICO “doesn’t work” for you, this episode is going to clear it up! Yes, calories in, calories out IS the foundation, but there is sooo much that influences those calories. Factors like hormones, stress, sleep, perimenopause, thyroid issues, insulin resistance, medications, and more ALL play a part!  Calories in, calories out is absolutely real - it's the basis of every fat loss strategy out there. However, it’s NEVER going to be *just* your calorie intake that will lead you to reach your fitness goals. Make sure you’re using a smarter plan, and actually follow it - not your mood. That alone will help you greatly, friend! Episode recap: Why calories in, calories out is the foundation for fat lossWhy CICO is real (but it’s not the whole story)3 reasons why the scale probably isn’t movingWhy undereating doesn’t help w/fat loss (it actually makes it harder)4 non-negotiables to “lock in” before you change everything elseHow to simplify your plan + honestly look at your outputMaking ONE change at a time + giving it time to workWhy CICO can work for you, but you need a smarter approach  Links/Resources: Ep. 229 | What Training Volume & Intensity Actually MeanGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterListen to the Girls with Opinions PodcastJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join 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

    39 min

  8. FEB 17

    229. What Training Volume & Intensity Actually Mean

    If you’ve ever thought, “Well, I guess I can’t progressive overload because I don’t have heavier weights,” this episode is for YOU. We’re talking about training volume, progressive overload, and why lifting heavier isn’t the only way to make progress.  Yes - access to a gym and heavier weights is great! But…it’s not required for results.  What actually matters? The amount of MEANINGFUL work your muscles are doing over time!  Volume isn’t just a buzzword you’re hearing online these days - it’s sets × reps × load. Your body responds to challenge, and it’s not just numbers on paper.  If you’re training at home, you’re NOT stuck. Progressive overload isn’t just “add weight.” It’s more reps, sets, unilateral work, and pauses.  The goal isn’t heavy - it’s HARD for you. Volume + intensity are your two levers, so don’t be afraid to use them wisely! Episode recap: Why progressive overload isn’t just adding weightWhat training volume really meansWhy effort, strength, and hard reps + recruitment matterHow to increase the challenge when your weights are limitedWhy volume + intensity are your two key leversUnderstanding that scale fluctuations after hard training are NORMALWays that progress shows up beyond the scaleWhy your goal should be hard (not heavy) for you Links/Resources: Ep. 226 | Pain-Free Performance: How to Build a Powerful and Healthy Body for Life with Dr. John RusinEp. 227 | Your Body Is Not Amazon Prime - Stop Expecting Instant ResultsGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterListen to the Girls with Opinions PodcastJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join 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

    34 min
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4.9
out of 5
190 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
    237
  • Rating
    Explicit
  • Copyright
    © 2026 The Unf*ck Your Fitness Podcast
  • Show Website
    The Unf*ck Your Fitness Podcast

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