The Unf*ck Your Fitness Podcast

I am so excited to feature one one of my Unf*ck Your Fitness clients, Julie, to talk about her fitness journey over the last three years!

Julie came to me feeling frustrated, overwhelmed, underfed, and stuck. She had recently changed jobs, was navigating a new ulcerative colitis diagnosis, had gained weight, and knew she wanted to feel like herself again…but she had no idea where to start.

We talk about what it felt like for her to learn macros, reverse diet, start strength training, and finally understand that body recomposition is not a quick fix. It took time, trust, consistency, and a lot of mindset work.

Julie shares what helped her most, how she learned to stop chasing perfection, why the scale and progress pictures were so frustrating, and how she has lost around 30 pounds while building muscle, confidence, and a completely different relationship with fitness.

This is such an honest conversation about what real change actually looks like:  the messy beginning, the slow progress, the hard weeks, the mindset shifts, and the moment you realize you are not the same person anymore.

In this episode, we cover:

• What it was like to reverse diet after barely eating enough
• Why body recomposition takes time
• How long it took her to start noticing changes
• Why the scale and progress pictures can feel so frustrating
• What helped her move away from all-or-nothing thinking
• How macros gave her more flexibility and confidence
• Navigating fitness while dealing with real-life health issues
• What has changed physically, mentally, and emotionally

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

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 bloating
• The smart scales I have used and recommend
• What my deload weeks look like and why I listen to my body
• How to train for continued glute growth
• Why “fat-burning mode” from intermittent fasting is overhyped
• The truth about fasting windows and fat loss
• My honest, unfiltered thoughts on GLP-1s

Links/Resources:

• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• Debloat : Code: KRISTYCASTILLOFIT
• Renpho Smart Scale 
• 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

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 time
• essential amino acids vs. creatine vs. protein powder
• how EAAs help support muscle protein synthesis and recovery
• why creatine is beneficial for women at every stage
• why supplements like these can help fill the gaps
• the importance of protecting lean muscle mass
• what women should know about GLP-1s and muscle loss
• why strength training is a non-negotiable for healthy aging

Links/Resources:

• visit getkion.com/kristy for 20% off
• Join the Summer School Challenge HERE
• Follow Liz on Instagram ​​
• Listen to my previous episode with Liz HERE
• SHOP UFYF merchandise
• Listen to the Girls with Opinions Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• Join PRIVATE COACHING, my 1:1 program (choose 3 or 6 month option)
• 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

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 results
• How body recomposition and lasting progress are built one day at a time
• Why obsessing over the finish line can leave you overwhelmed or disconnected from the process
• How social media can pull you out of the present moment and make you question your own path
• How to come back to the next right step and trust what you are building

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
• Join PRIVATE COACHING, my 1:1 program (choose 3 or 6 month option)
• 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

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 are
• What each workout style is best used for
• Which structure tends to work best for body recomp
• Why ‘sweaty and exhausted’ does not automatically mean effective
• How I use these methods inside Fit Club

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
• Join PRIVATE COACHING, my 1:1 program (choose 3 or 6 month option)
• 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 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 progress
• How old fitness culture shaped my beliefs around rest
• The mindset shift that changed how I approached training
• Why progressive overload and recovery go hand in hand
• How your body recovers and adapts after training
• What rest days can look like in real life
• Why rest is not lazy - it’s part of the plan

Links/Resources:

• Join the Spring Mini-Challenge
• 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
• Join 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 Fitness
• Click HERE for my favorite fitness & life things!

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

Support the show

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 term
• My experience with Beachbody containers and what they did not teach me
• How Weight Watchers points and other diet systems do the same thing
• Why following food rules is not the same as understanding nutrition
• Why calories, macros, portions, and protein matter for body goals
• The difference between structure, education, and true food confidence
  
  
  

Links/Resources:

• Join the Spring Mini-Challenge
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP my favorite Protein, EAA’s and Creatine!
• Listen to my other podcast: Girls with Opinions
• 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

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 year
• The confidence to make choices that align with you
• My honest thoughts on alcohol and fitness
• How alcohol can affect sleep, recovery, and consistency
• Why alcohol is about more than just calories
• Questions to ask yourself about your habits and goals
• The importance of honesty, self-trust, and making your own choices
  
  
  

Links/Resources:

• Join the Spring Mini-Challenge
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• Listen to the Girls with Opinions 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

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 at
• The discipline and habits built through consistency
• Making time for what matters and speaking up for your priorities
• How fitness creates structure and intention in daily life
• Delayed gratification, grit, and learning how to pivot
• Confidence, self-respect, and carrying yourself differently
• Why 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 Newsletter
• Listen to the Girls with Opinions 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

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 scale
• How to choose what to eat before and after a workout based on your needs
• How to know when to lift heavier
• My thoughts on how to “do it all” AND be healthy
• Deciding on a cut vs. maintenance based on body readiness
• The myth of protein limits per meal and optimal protein timing 

Links/Resources:

• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• Listen to the Girls with Opinions 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