The Unf*ck Your Fitness Podcast

Kristy Castillo
  • 4.9 (192)
  • 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. 21H AGO

    240. Q&A: Bloating & Gut Support, Glute Growth, Deload Weeks, Fasting and GLP-1s

    In this Q&A episode, I’m answering some of the questions you have sent in recently, and we are covering a little bit of everything. We talk about what I personally use for bloating and gut support, the smart scales I’ve used, and the app I use regularly for tracking food and macros. I also share what my deload weeks look like, especially because I do have to train a little differently and really pay attention to what my body needs. We also get into glute growth…because no, you do not have to only train lower body if you want your glutes to grow. But you do need to train them intentionally. I break down the difference between working your glutes in lengthened and shortened positions and why both matter if you want continued progress. And of course, we cover some of the bigger questions too: recovery, intermittent fasting, “fat-burning mode,” and my honest thoughts on GLP-1s. As always, the goal is to help you cut through the noise, understand what actually matters, and build a body and lifestyle that feels strong, sustainable, and supportive. In this episode, we cover: The prebiotic/probiotic supplement I use for bloatingThe smart scales I have used and recommendWhat my deload weeks look like and why I listen to my bodyHow to train for continued glute growthWhy “fat-burning mode” from intermittent fasting is overhypedThe truth about fasting windows and fat lossMy honest, unfiltered thoughts on GLP-1s Links/Resources: SHOP UFYF merchandiseGrab 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 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

    37 min

  2. APR 28

    239. Creatine, Aminos, and Why Muscle Matters More Than Ever with Liz Plosser

    In this episode, I’m joined by Liz Plosser to talk about essential amino acids, creatine, protein, aging, and why muscle matters so much for women. We break down the difference between protein powder, creatine, and EAAs, talk about why recovery and muscle preservation become even more important as we age, and get into the bigger picture of supporting your body well in every season. This conversation is educational, but also really empowering. We talk about the pivot that happens as women get older, why your body may need different support than it used to, and why that does not mean you are broken. It means it is time to get smarter about how you train, recover, and fuel. Liz shares why women need to care about more than just hitting a protein number, especially as they get older. We talk through how EAAs, creatine, and protein powder all play different roles, why muscle preservation becomes even more important in midlife, and how these tools can support recovery, energy, and long-term health.  We also touch on GLP-1s, under-eating, lean muscle loss, and why strength training needs to be part of the conversation.  In this episode, we cover: protein, aging, and why women may need more support over timeessential amino acids vs. creatine vs. protein powderhow EAAs help support muscle protein synthesis and recoverywhy creatine is beneficial for women at every stagewhy supplements like these can help fill the gapsthe importance of protecting lean muscle masswhat women should know about GLP-1s and muscle losswhy strength training is a non-negotiable for healthy aging Links/Resources: visit getkion.com/kristy for 20% offJoin the Summer School Challenge HEREFollow Liz on Instagram ​​Listen to my previous episode with Liz HERESHOP UFYF merchandiseListen 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 @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

    58 min

  3. APR 21

    238. How to Stop Obsessing Over the End Result

    In this episode, I’m talking about why obsessing over the end result can actually pull you further away from the progress you want. I see this so often with my clients.Obsessing over the end result and not focusing enough on the small wins or daily tasks. It is good to have goals. It is good to have a vision and a plan. But so often, we get so focused on where we want to be that we lose sight of what actually gets us there: the actions we take today. Real progress is not built in one perfect week or one big breakthrough moment. It is built in the small choices, habits, and decisions that happen over and over again. This is your reminder that you do not need to have the whole journey figured out today. You do not need to be at the end already. You just need to stay focused on what is in front of you, keep showing up and keep distractions minimal. If you have been overthinking your progress, putting too much pressure on the outcome, or struggling to stay present in your journey, this episode will help you come back to what actually matters: today. In this episode, we cover: Why goals matter, but daily action is what creates resultsHow body recomposition and lasting progress are built one day at a timeWhy obsessing over the finish line can leave you overwhelmed or disconnected from the processHow social media can pull you out of the present moment and make you question your own pathHow to come back to the next right step and trust what you are building Links/Resources: SHOP UFYF merchandiseGrab 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 @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

    30 min

  4. APR 14

    237. Straight Sets, Supersets, and Circuits: What’s Best for Body Recomp?

    Not all workouts are built the same - and if your goal is body recomposition, that matters. In this episode, I’m breaking down the difference between straight sets, supersets, and circuits so you can better understand what each one is, what each one is good for, and how they actually impact your results. A lot of women have been taught to think that the “best” workout is the one that leaves you the most sweaty, out of breath, and exhausted. But harder is not always smarter, especially when your goal is to build muscle, get stronger, and change your body composition. I’m also sharing how I use these different training styles inside my UFYF: Fit Club, and why workout structure should always match the goal. If you’ve ever wondered why some workouts feel more strength-focused, why others move faster, or whether circuits are “bad” for body recomposition… this episode will help clear it up. In this episode, we cover: What straight sets, supersets, and circuits actually areWhat each workout style is best used forWhich structure tends to work best for body recompWhy ‘sweaty and exhausted’ does not automatically mean effectiveHow I use these methods inside Fit Club Links/Resources: SHOP UFYF merchandiseGrab 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 @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

    35 min

  5. APR 7

    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

  6. 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

  7. 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

  8. 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
See All (241)

4.9
out of 5
192 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
    241
  • Rating
    Explicit
  • Copyright
    © 2026 The Unf*ck Your Fitness Podcast
  • Show Website
    The Unf*ck Your Fitness Podcast

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