If you caught last week’s episode about structuring your year nutritionally for body recomp, this one’s your MINDSET wake-up call!

This journey isn’t *just* about eating less, doing more cardio, and shrinking yourself into oblivion. That cycle of always dieting, cutting out foods, and feeling like you can’t do anything fun? It SUCKS, and is basically a one-way ticket to burnout!

Here’s the truth: each nutritional phase (build, maintenance, deficit) comes with its own mental shifts and expectations. Your workouts, strategy, and habits should change along with them!

If you don’t understand the WHY behind your phase, nothing you do is going to stick. 

Ultimately, your body thrives on consistency and homeostasis - not constant chaos. I don’t want you constantly chasing the next quick fix or “shiny diet”. 

No more falling into the “f*ck it” mentality when things get tough, friend. I want you to be crystal clear on YOUR goals and have a solid plan to follow, so you’re able to set yourself up for lasting results!

Episode recap:

• Why you can’t live in “diet” or “f*ck it” mode forever + what to do instead
• Realizing that each phase comes with different mental AND physical wins
• What to focus on, expect, and how to thrive in a build phase
• Why the maintenance phase is more powerful than you think
• How to get results without burning yourself out in a deficit/cut
• Why your nutrition AND mindset have to align if you want lasting success
• The upcoming Fit Club “reset” you don’t want to miss
• Why timing your health & fitness goals to your season of life changes everything

Links/Resources:

• Ep. 202 | How to Structure Year Round Nutrition Phases for Body Recomp
• Listen to the Sol Fit Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE 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 Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

If you’ve ever wondered how I manage to feel good, look good, AND still enjoy my life year-round, today’s episode is for you!

It’s not “magic”, or luck, or any big secret honestly. It’s intentional nutrition phases that I’m very strategic with, and have been dialing in for YEARS.

And nooo - this doesn’t mean I’m living in “diet mode” or obsessing about my food 24/7. This allows me flexibility and food freedom, because I have a plan with “wiggle room”.

Before you do any of this though, you HAVE to know where you’re starting - real, honest data is key here. From there, it’s all about knowing when to live in a deficit, when to settle into maintenance, and when to push for a surplus.

For me, every phase has a purpose, and NONE of them are about wrecking my body (or my sanity).

If you want body recomposition, sustainable results, AND food freedom, stop “winging it”, and start phasing it. After all - nobody builds a body they love by accident!

Episode recap:

• Important podcast update regarding weekly episodes
• How I use strategic nutrition phases year-round to look AND feel my best
• Where to start if you want to phase your own nutrition
• Breakdown of the 3 main phases I cycle through + why each one has its place
• How I break my year into 4 intentional seasons for body recomposition & food freedom
• Simple guidelines for making your phases sustainable (without living in diet mode)

Links/Resources:

• Ep. 45 | My Secret: How I Stay Fit Year Round
• Listen to the Sol Fit Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE 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 Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

I’m excited to welcome Liz Plosser to the podcast today!

Liz has worked in health and media for years, from Self Magazine to stepping into her own brand to help women get stronger, healthier, and more empowered. She’s a mom, she’s been through the journey herself, and she gets it - especially the protein struggle we ALL deal with!

In today’s episode, we dive deep into essential amino acids (EAAs), and why they’re such a game-changer for women. If you’re wondering WHY you may need these, think: better recovery, stronger hair and nails, improved muscle maintenance, and even brain function. 

We both use EAAs in our everyday routine; they’re kind of like your body’s “unsung hero”, and help to fill in the gaps (even if you’re doing pretty well with your protein AND overall nutrition)!

This episode is your reminder that being strong isn’t about perfection - it’s about showing up, learning what your body needs, and giving yourself the tools to feel amazing at EVERY stage of life!!

Episode recap:

• Liz’s personal health & fitness journey + what inspired her to step out on her own
• The balancing act of parenthood, fitness & nutrition + how it all shapes our kids
• Why certain moves (like deadlifts) require extra caution & body awareness
• Liz’s own struggle with protein intake + how dialing in your macros changes everything
• Tips for actually hitting your protein goals + how protein powders & supplements can make it easier
• Why essential amino acids (EAAs) matter for women + how they differ from what men need
• The importance of choosing high-quality, third-party tested supplements
• Best times to take supplements like creatine and EAAs (without overthinking it)
• Why aging doesn’t have to come with aches, pains, or decline
• Taking EAAs when you’re already hitting your protein goals

Links/Resources:

• Follow Liz on Instagram @lizplosser
• Get 20% off your Kion supplements HERE
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE 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, Kristy Castillo Fit!
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

I honestly can’t believe I’m saying this…but today’s episode is #200. And as of this week, we’ve officially hit 1 MILLION DOWNLOADS for Unf*ck Your Fitness.

I’m not usually at a loss for words, but I’m feeling that way right now!

To celebrate this huge milestone, I wanted to do a fun Q&A episode, based on your questions from Instagram! I’m answering everything from what motivates me now, to how I track on vacation, my favorite self-tanner, podcasts, and more.

I’ve been reflecting a LOT on what this journey has meant to me. I’ve stayed consistent, I’ve adjusted when I needed to, and I’ve done my best to ALWAYS show up authentically. 

This podcast has helped me build confidence in myself in ways I NEVER expected, and reminded me (just like I remind you all the time) that you CAN do things that scare the shit out of you!

I belong in this space, and I have value to share. So yeah…I want to thank ME (cue Snoop Dogg)! 

Whether this is your first time tuning in or you’ve been around since day one - THANK YOU. You’re a HUGE part of why I started this, and I’m so glad you’re here!!

Episode recap:

• Reflecting on my podcast journey so far (200 episodes + 1M downloads)
• What motivates me now + why I keep showing up behind the mic
• Why I still keep my cosmetology license active
• My honest thoughts on the Oura ring & how it’s helped my health
• My dream rice cake flavor
• My go-to self-tanner
• Some of my fave podcasts right now
• The #1 mistake I see women make in their fitness journey + how to avoid it
• How I track food when macros/calories aren’t available
• My flexible & realistic approach to vacation eating + movement
• Where I currently stand with balancing macro tracking vs. focusing on ingredients
• A personal update on my recent blood pressure & heart health improvements

Links/Resources:

• Check out the Oura Ring
• Ep. 131 | My Experience with the Oura Ring: A Game-Changer for Your Long-Term Health
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE 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 Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

You’ve probably heard the term “refeed day” thrown around. It may sound intriguing, especially if you’re deep into a cut and feeling drained. 

But…what *actually* is a refeed day, and do you need one?

I talked about it a bit in the last episode (go listen to ep. 198 first if you haven’t yet), but I want to dive deeper in this episode!

First off, a refeed day is NOT a cheat day, and it’s definitely not a license to binge. When done right, it’s a short and strategic break from your calorie deficit. 

When used intentionally, this can help with hormones, training performance, muscle recovery, and even consistency (yep - they can actually help you stick to your plan better)!

Ultimately, I want YOU to be able to make an educated decision for yourself. Refeed days can be a great tool in your toolbox…but they’re not magic, or required to see results. 

Get consistent, train hard, track what you’re doing, and THEN decide if this is a tool that fits your journey!

In this episode, we cover:

• What a refeed day actually is + why it’s NOT a “cheat day”
• 5 legit benefits of refeed days when used strategically
• 5 situations where you should definitely skip the refeed
• A simple calorie breakdown to show how it works
• How to stay flexible with refeed days & still hit your goals
• Key takeaways to help you know if a refeed day IS right for you

Links/Resources:

• Ep. 198 | Are You *Actually* in a Calorie Deficit? Stop Guessing - Start Tracking
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE 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 Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

I was recently asked the question “Should I refeed once a week if I’m in a calorie deficit?”

I love this question (I always love when you send me your questions btw!), but honestly…it depends.

Like most things in the health and fitness world, there’s no “one-size-fits-all” answer.

Before you start talking about refeed days, carb cycling, or any other advanced strategies, you’ve got to ask yourself an important question: “Am I even in a consistent deficit to begin with?”

The reality is, most people aren’t. Even if you’re “eating clean,” hitting your macros Monday through Friday, but you’re winging it on the weekends, you’re not *truly* in a calorie deficit! 

If you’re not tracking your intake honestly AND consistently, your coach (whether that’s me or someone else) can’t help you. Tools like refeed days won’t either.

If you’re feeling stuck or frustrated with your progress, you don’t need fancier nutrition hacks or more cardio. You need to get your foundation dialed in FIRST, and give yourself time in a true calorie deficit! 

In this episode, we cover:

• Why you need to be sure you're in a true calorie deficit before trying tools like refeed days
• What a calorie deficit actually means + why honest tracking matters
• Common signs you’re not in a real deficit
• How to get into a consistent calorie deficit the RIGHT way

Links/Resources:

• Ep. 193 | Unf*ck the Middle: Why You’re Not “Stuck” - You’re in Maintenance
• Ep. 178 | Maintenance Calories 101: Building Strength, Hormonal Health & Food Freedom
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE 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 Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

Ever feel like your thoughts about food are nonstop?

Like… you’re constantly thinking about what you should or shouldn’t eat, even when you're not hungry? 

That’s food noise, and those unwanted, intrusive thoughts about food that can seriously mess with your day-to-day life.

I’ve had plenty of my own experiences with food noise (especially my early mom years when I chose to regularly dig my son’s pizza crust out of the trash - yep, true story)!! Diet culture really created shame around food for me, and I felt like I needed to fear (and avoid) carbs all together if I wanted to be “healthy”.

The truth is, we shouldn’t be putting a “bad” label on certain foods - it’s total BS! 

We SHOULD fuel our bodies effectively and consistently, and get curious about what’s really behind our cravings.

This isn’t about more willpower - it’s about more awareness, intention, and compassion. You’re NOT broken, and it is possible to heal your relationship with food!

In this episode, we cover:

• What food noise actually is + how it’s different from food cues
• The truth about willpower (*hint* you’re not “failing” around food)
• My personal story w/eating my son’s pizza crust out of the trash
• How learning about macros & “fuel” helped me quiet the food noise
• Simple ways to start shifting your relationship with food
• Why healing food noise is SO much deeper than food

Links/Resources:

• Listen to The Unseen Obstacle in Your Fitness Journey: FOOD NOISE!!!
• Ep. 191 | Body Dysmorphia: The Struggle No One Talks About + Why It Doesn’t Disappear at Your “Goal Weight”
• Ep. 38 | The Hard Truth About Disordered Eating
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE 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 Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

Something that is NOT talked about enough is the emotional rollercoaster that comes with cleaning out your closet, because…it’s never *just* about the clothes.

I recently tried on some of my favorite shorts that I’ve had for years, and they just fit…differently. I started spiraling, and my thoughts were going everywhere from “Should I keep them?”, to “Should I try to shrink myself back into them?!”

Talk about a total mindf*ck moment!!

The truth is, our bodies change, even when we’re getting healthier. We don’t always talk about how positive progress can feel weird, or uncomfortable. It’s hard, and super emotional!

It’s okay to outgrow old clothes AND old versions of yourself. Be thankful for the person you used to be and how they shaped who you are now…and then say goodbye. 

Remember - self-love and fitness go FAR beyond the numbers or the fit of your clothes. They’re about growing into your happiest and healthiest self, inside and out!

In this episode, we cover:

• Embracing my new curves as I outgrow old clothes (and old versions of me)
• The emotional rollercoaster of body changes and clothes no longer fitting
• Staying intentional and rooted in YOUR goals during body recomp
• Welcoming the new version of you, while honoring the one you’re leaving behind

Links/Resources:

• Join IT GIRL Community Membership 
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE 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 Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

When it comes to the gym, it can almost feel like another planet with an entirely different language! 

Between the acronyms, weird phrases, and overly complicated terms, it’s no wonder you feel like you need a translator sometimes!

In this episode, I’m breaking down common gym terms and lifting lingo in a way that actually makes sense. From reps and sets to volume and intensity, you’ll finally understand what the hell people mean when they say “progressive overload”, “time under tension”, “glute activation”, and more!

**Spoiler alert: you DON’T need to increase your weight every week (and you shouldn’t). Honestly…if you just slow down more often, you’ll build more muscle AND boost the powerful mind-muscle connection (one of my favorite things to focus on)!

The bottom line is, you don’t need to memorize every.single.term. to crush your workouts.

But…I DO want you to feel empowered to ask questions, tweak your training when needed, and lift with confidence. The gym shouldn’t be a place that intimidates you. This is YOUR fitness journey that you can own + totally kick ass with!!

In this episode, we cover:

• What reps, sets & volume mean + why they matter for your workouts
• Intensity & effort + what “failure” looks like
• 5 simple ways to gradually increase intensity over time 
• Why “time under tension” can help you build more muscle 
• Using tempo to boost your results & improve your form
• Understanding the concept of “movement mechanics”
• Why “mind-muscle connection” is the underrated gym secret that changes everything
• How supersets & circuits can spice up your workouts + save you time
• Various exercise formats like drop sets, AMRAP, EMOM, and more
• Common gym phrases that can sound confusing (but really aren’t)

Links/Resources:

• Ep. 185 | Moving Vs. Training: The Truth About Body Recomp and RPE
• Join IT GIRL Community Membership 
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE 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 Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

One of my all-time favorite things to talk about? PROTEIN!

It’s no secret that most people don’t eat enough of it - it takes more intention and planning, and isn’t something most people are snacking on.

While protein is essential and gets a LOT of hype these days, it’s not the whole story when it comes to your nutrition. Carbs and fats matter, too!

It’s super common to see women crushing their protein goals and workouts, but completely ignoring carbs and fats. Honestly, you NEED all 3 macronutrients (proteins, fats, AND carbs). 

When all 3 macros are dialed in, everything clicks. I’ve experienced it on my own journey, and it’s freaking amazing!

If you’ve been feeling stuck, or like your body isn’t reflecting all the hard work you’re putting in, it’s time to check in on your carbs and fats. Don’t fall into the trap of just doing “more” - fueling your body correctly can truly change the game + bring you sustainable results on your fitness journey!

In this episode, we cover:

• Why you’re crushing protein & workouts, but missing the mark with carbs & fats
• Why protein gets ALL the hype + why it matters
• Why carbs are NOT the enemy + why you need them
• Why fats are essential for your health and results
• What happens when you dial in ALL 3 macros
• Why fueling your body matters more than just “doing more”

Links/Resources:

• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE 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 Fitness
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show