The Unf*ck Your Fitness Podcast

Kristy Castillo
  • 4.9 (198)
  • 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. 5d ago ·  Video

    250. How to Know If You Should Be in a Calorie Deficit, Maintenance, or Build Phase

    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 you5 questions I ask every client before setting calories or macrosKey pieces that determine the right nutrition phase for you7 common client scenarios to help you identify where YOU are + what your next step should beWhy different goals require different strategiesWhy maintenance isn’t a setbackHow to avoid common mistakes like chronic dieting, fearing food & chasing quick fixes 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

  2. Jul 7

    249. The Deficit Isn't the Finish Line: Maintenance, Building & Why You Can't Diet Forever

    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 lifestyleHow to know when it's time to come out of a deficitWhy 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 successfulThe different phases of fat loss and body recompositionWhy fitness is a cycle, not one long diet 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

  3. Jun 30

    248. Understanding the Truth About Calorie Deficits

    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 worksWhy fat loss requires a calorie deficit - but that doesn't mean starvationWhy "eat less, move more" isn't always helpful adviceHow your starting point determines your fat-loss approachWhen maintenance calories may be more beneficial than a deficitWhat reverse dieting is and who it may helpHow calorie deficits connect to body recompositionSigns your calorie deficit may be too aggressive 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

  4. Jun 23 ·  Video

    247. Exercise, Fertility, and Pregnancy with Dr. Hannah Ryles

    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 healthWhen exercise may become too much stress on the bodyWhether you need to modify workouts during the two-week waitHow workouts may change in the first, second, and third trimesterPregnancy fitness myths that need to goWhat to know about the six-week postpartum clearanceWhy postpartum fitness is about more than weight lossHow to rebuild strength safely after birthWhat 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 FitnessJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymSHOP 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 Podcast with Kristy & ErinConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life thingsSend me a text with episode ideas or just to say hi! Support the show

  5. Jun 16

    246. Q&A: Protein Goals, Fat Loss Calories, Deloads, and Gym Confidence

    In this Q&A episode, I’m answering some of the fitness questions you have sent in recently, and we are covering a lot of the things that tend to make women overthink their progress. We talk about protein and whether it’s possible to eat too much, how to find a fat loss calorie goal that actually works for you, and what to do if tracking macros brings out your perfectionist side. I also break down whether you need special shoes for lifting, if compound lifts are enough to build muscle, and how I became more comfortable lifting heavy weights over time. We also get into deload weeks…what they are, when to use them, and why backing off can actually help you keep making progress. And of course, we talk about cravings, willpower, mindset, and why white-knuckling your way through fitness is not the goal. This episode is practical, honest, and full of reminders that fitness does not have to be so all-or-nothing. You do not need to be perfect with your macros, scared of eating more protein, or intimidated by the gym. You need a plan, realistic expectations, and the confidence to keep showing up. Episode Recap: Protein goals and whether you can eat too muchPerfectionism with macrosFinding your fat loss caloriesShoes for liftingCompound lifts vs. isolation movementsDeload weeksBuilding confidence with heavy weightsCravings, willpower, and mindset 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

  6. Jun 9

    245. Understanding Body Recomposition | The Gym Confidence Series

    Most women think they need to lose weight to change their body… but what they actually want is body recomposition. In this episode of the Gym Confidence Series, we’re breaking down what body recomp actually means, why strength training changes your shape, and why the “toned” look so many women want actually comes from building muscle - not starving yourself or doing endless cardio. I also talk about the difference between fat loss and muscle building, why the scale is not the full picture, and how so many women are chasing smaller bodies instead of stronger, healthier, more sustainable results. I also explain maintenance calories, calorie deficits, beginner muscle growth, and why consistency matters so much more than extremes. This episode is all about helping you understand what is ACTUALLY happening inside your body when you start lifting weights, eating enough protein, and training consistently … without overcomplicating the process (of course!) In this episode, we cover: what body recomposition actually iswhat “toned” really meanswhy muscle changes your body shapewhy strength training matters for womenmaintenance calories explained simplycalorie deficits without extremeswhy beginners often see faster progressthe biggest mistakes women make with fat losswhy consistency beats crash dieting every time 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

  7. Jun 2

    244. How to Structure Your Workouts Without Overthinking It | The Gym Confidence Series

    If building your own workouts feels confusing, random, or overwhelming… this episode is for you. A lot of people think they need more complicated workouts, more exercises, more sweat, or a “perfect” plan to see results. In reality - most people are overcomplicating fitness and making it way harder than it needs to be. In this episode of the Gym Confidence Series, we’re breaking down how workouts actually work and how to structure your workouts in a way that makes sense. I’m explaining the foundational movement patterns most programs are built around, the difference between compound and isolation exercises, and why consistency matters more than constantly switching workouts every week. We also talk about workout splits, training volume, intensity, progressive overload, and recovery … without making it feel like a boring fitness textbook. Most importantly, I walk you through what this can ACTUALLY look like as a beginner so you stop feeling like you need to know everything before you start. There are MANY ways to build a workout for different people and different goals. This episode covers the basics which will help you build confidence - you can always modify later! In this episode, we cover: how workouts should be structuredthe difference between compound and isolation exerciseswhat volume + intensity + progressive overload meanwhy recovery matters more than people thinkhow to stop overcomplicating your workoutswhat to do when you walk into the gymwhy consistency beats “perfect” workouts every time 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

  8. May 26

    243. What to Use at the Gym (Without Feeling Overwhelmed) | The Gym Confidence Series

    Walking into the gym can feel intimidating when you don’t know what anything does. Between the machines, dumbbells, barbells, cable stations and cardio equipment… it’s easy to feel overwhelmed before you even start. A lot of women avoid the gym completely - not because they aren’t capable - but because they feel like everyone else knows something they don’t. In this episode of the Gym Confidence Series, we’re breaking down the basics of gym equipment in a way that actually makes sense. I’m walking you through the most common equipment you’ll see in the gym, what it’s used for, and why you absolutely do NOT need to know how to use every single machine to get results. We talk about the difference between machines, dumbbells, barbells, cables and how to choose them for your workouts. I also explain why most people are massively overcomplicating fitness, how confidence in the gym actually comes from repetition, and why nobody is paying nearly as much attention to you as you think they are! If you’ve ever walked into the gym and immediately wanted to turn around and leave… this episode is for you. The goal of this series is simple: unf*ck the confusion and help you feel more confident every time you walk into the gym. In this episode, we cover: the difference between machines, dumbbells, barbells, and cableswhy machines are NOT “less effective”what compound movements actually arehow to stop overcomplicating your workoutswhy confidence in the gym comes from repetition, not perfectionhow to stop feeling like everyone is watching you at the gym 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

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4.9
out of 5
198 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
    251
  • Rating
    Explicit
  • Copyright
    © 2026 The Unf*ck Your Fitness Podcast
  • Show Website
    The Unf*ck Your Fitness Podcast

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