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 fitness
• My best tips for a build/bulk phase
• What changes when you enter a calorie deficit w/more muscle than before
• Micro-cuts + when they make sense
• How to know if you’re actually in a calorie deficit + how long to stay there
• What to eat when transitioning from a deficit into maintenance
• How to balance hunger + fullness cues while tracking macros
• How to explain macro tracking to someone who thinks it’s obsessive or restrictive
• When it’s ideal to do progressive overload
• The best way to shorten a weight workout when you’re short on time
• Exercises that are over-hyped and/or don’t really do much for you

Links/Resources:

• Get your free Fitness Audit
• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast
• 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

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 working
• Getting clear on your primary fitness goal & whether your current actions support it
• Auditing your nutrition for calories, protein, consistency, sustainability & food noise
• Evaluating whether you’re truly training with purpose or simply doing workouts
• Looking at your movement + cardio and if it supports your goals
• Assessing your recovery
• Getting brutally honest about your mindset + consistency
• Comparing your scores, celebrating what you’re already doing well, and identifying your highest-impact opportunity
• Choose one area + 1-3 behaviors to focus on for the next 30 days
• Repeating the audit monthly to track your progress, adjust, and keep moving forward

Links/Resources:

• Get your free Fitness Audit
• Ep. 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 Think
• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast
• 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

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 weight
• Where your goal weight came from + whether it still makes sense for your body & life NOW
• Moving 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 & restriction
• Why body recomposition requires fuel
• Why the scale going up doesn't automatically mean you've gained fat.
• How eating enough can support every part of your life
• Measuring progress by your strength, energy, confidence, performance, and consistency
• Shifting from becoming the smallest version of yourself to the strongest version

Links/Resources:

• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast
• 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 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 smarter
• Why under-fueling is keeping you building muscle + recovering well
• Focusing on repeatable habits vs. trying to be “perfect” with everything
• Why you NEED recovery days 
• Stop overcomplicating the basics 
• Focus on optimizing + doing the basics first
• Why your body adapts to what you repeatedly do

Links/Resources:

• Ep. 253 | Why Food Noise Is Real + Why It’s Keeping You Stuck
• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast
• 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 felt like food is constantly on your mind, you're NOT alone.

Food noise is definitely a buzzword these days - it’s literally EVERYWHERE. It’s also one of the most overlooked parts of a health journey!

Food noise can feel overwhelming. I’ve had my own experience with food noise, from restrictive dieting and all-or-nothing thinking, to finally understanding how nutrition can set me free (instead of hold me back).

Ultimately, food isn't supposed to control your thoughts, mood, or entire day. When you learn how to fuel your body (not punish it), you’ll experience one of THE most powerful mindset shifts. 

If you're exhausted by constantly negotiating with yourself around food, feeling guilty after meals, or believing you have to earn what you eat, this conversation is for YOU. Healing doesn't happen overnight, but it can happen for you, one intentional choice at a time!

Episode recap:

• What food noise actually is (and what it isn't)
• Recognizing the common signs of food noise in your daily life
• My personal journey w/food noise + how I’ve found food freedom
• Why quick fixes don't solve food noise
• How diet culture & past experiences really shape your relationship w/food
• Viewing food as FUEL + how you to start fueling your body
• How tracking macros can create freedom (not restriction)
• Why healing your relationship w/food takes time
• Why lasting food freedom IS possible

Links/Resources:

• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast
• 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

After spending the last several episodes breaking down calorie deficits, maintenance, and build phases, I KNEW it was time to answer some questions that I’ve been getting from you!

In today’s episode, I’m answering some of the most common nutrition questions I receive. From how to find your true maintenance calories and transition out of a deficit, to tracking food without becoming obsessed, building muscle, adjusting your calories when necessary, and more.

And no…there isn’t one *perfect* calorie target or magic formula. Your body is unique, and the best way to learn what works is by collecting data, staying consistent, and making intentional adjustments along the way!

Remember - every fitness journey is different, but the fundamentals stay the same. Keep learning, stay consistent, and trust the process. You’ll be AMAZED at what happens when you stop guessing + start building habits that actually last!

Episode recap:

• Are maintenance calories an exact number or a range?
• How do I know if my maintenance calories are actually correct?
• How do I increase my calories after being in a calorie deficit?
• How long should I stay in maintenance?
• How do I loosen up tracking once I've found my maintenance calories?
• Where do I start if I have 50+ pounds to lose?
• How long should I stay in a calorie deficit?
• How do I get comfortable eating more in a surplus?
• Should I carb cycle while in a calorie deficit?
• Should I adjust my calories based on my workout that day?
• How do I know if I'm building muscle vs. gaining fat?

Links/Resources:

• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Listen to the Girls with Opinions Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast
• 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

Understanding calorie deficits, maintenance, and build phases is one thing.

But… knowing how to move between them? That’s what actually creates lasting results!

Too many women bounce from one extreme to the next, wondering why they're stuck in the same cycle. Every nutrition phase has a purpose, and learning how to transition intentionally can completely change your progress.

In this episode, I break down exactly how to move from a calorie deficit into maintenance, what accidental maintenance vs. intentional maintenance looks like, how to build muscle without overdoing it, and more. 

The goal isn't to jump from one extreme to another - it’s to make small, intentional adjustments that your body can actually sustain.

Remember, your fitness journey shouldn't be built around constantly starting over. It should be built around understanding what phase you're in, WHY you're there, and where you're headed next!

Episode recap:

• How to confidently move between a calorie deficit, maintenance & build phase
• How to transition from fat loss into maintenance without losing your progress
• Accidental maintenance vs. intentional maintenance
• How to enter a build phase to support muscle growth without overdoing it
• How to know when you’re truly ready for another fat-loss phase
• Making intentional decisions (not emotional ones) w/your nutrition phases
• How to avoid common mistakes like chronic dieting, fearing maintenance & changing calories too quickly
• Why consistency and patience will always beat starting over every Monday

Links/Resources:

• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Listen to the Girls with Opinions Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast
• 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 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 you
• 5 questions I ask every client before setting calories or macros
• Key pieces that determine the right nutrition phase for you
• 7 common client scenarios to help you identify where YOU are + what your next step should be
• Why different goals require different strategies
• Why maintenance isn’t a setback
• How to avoid common mistakes like chronic dieting, fearing food & chasing quick fixes

Links/Resources:

• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Listen to the Girls with Opinions Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast
• 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 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 lifestyle
• How to know when it's time to come out of a deficit
• Why 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 successful
• The different phases of fat loss and body recomposition
• Why fitness is a cycle, not one long diet

Links/Resources:

• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Listen to the Girls with Opinions Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast
• 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 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 works
• Why fat loss requires a calorie deficit - but that doesn't mean starvation
• Why "eat less, move more" isn't always helpful advice
• How your starting point determines your fat-loss approach
• When maintenance calories may be more beneficial than a deficit
• What reverse dieting is and who it may help
• How calorie deficits connect to body recomposition
• Signs your calorie deficit may be too aggressive

Links/Resources:

• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Listen to the Girls with Opinions Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast
• 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