The Unf*ck Your Fitness Podcast

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: Links/Resources: SHOPFREE Body Recomp Meal Prep and get the UFYF NewsletterSHOPGirls with OpinionsFIT CLUB@kristycastillofit and @unfuckyourfitnesspodcastUnf*ck Your FitnessHERESend 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: Links/Resources: HEREInstagramHERESHOPSHOPGirls with OpinionsFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcastUnf*ck Your FitnessHERESend 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: Links/Resources: SHOPFREE Body Recomp Meal Prep and get the UFYF NewsletterSHOPGirls with OpinionsFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcastUnf*ck Your FitnessHERESend 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: Links/Resources: SHOPFREE Body Recomp Meal Prep and get the UFYF NewsletterSHOPGirls with OpinionsFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcastUnf*ck Your FitnessHERESend 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: Links/Resources: Spring Mini-ChallengeFREE Body Recomp Meal Prep and get the UFYF NewsletterSHOPGirls with OpinionsFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend 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: Links/Resources: Spring Mini-ChallengeFREE Body Recomp Meal Prep and get the UFYF NewsletterSHOPGirls with OpinionsFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend 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: Links/Resources: @podcastingwithemilyFREE Body Recomp Meal Prep and get the UFYF NewsletterGirls with Opinions PodcastFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend 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: Links/Resources: FREE Body Recomp Meal Prep and get the UFYF NewsletterGirls with Opinions PodcastFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend 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: Links/Resources: FREE Body Recomp Meal Prep and get the UFYF NewsletterGirls with Opinions PodcastFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend me a text with episode ideas or just to say hi! Support the show

If you want different results than the majority of people who feel stuck, frustrated, and constantly starting over, you HAVE to think differently than they do. These four mindset shifts didn’t happen overnight for me - they took TIME. I was imperfect at first (and still am), but over time, they’ve become a part of my identity. When something becomes who you are, consistency stops feeling like a constant fight that you’re losing. You actually feel like you’re winning, because you are! Whether it’s changing your language (which totally impacts your identity), or believing you need to fuel and perform like an athlete, you’ve GOT to take ownership of your life. No more excuses, or getting stuck in the endless “I’ll start again on Monday” cycle. I mean…how has that been working out for you so far? I’d love for you to pick at least ONE of these mindset shifts to implement this week, and let me know how much better you’re feeling!! Episode recap: doesn’t Links/Resources: FREE Body Recomp Meal Prep and get the UFYF NewsletterGirls with Opinions PodcastFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend me a text with episode ideas or just to say hi! Support the show

Let’s talk about the phrase you see alllll over social media: calories in, calories out. According to the internet, it’s the *only* thing that matters. Just “eat less, move more,” and BOOM - problem solved. But…there’s a WHOLE lot of “fine print” that gets skipped over here. If you’ve ever felt like CICO “doesn’t work” for you, this episode is going to clear it up! Yes, calories in, calories out IS the foundation, but there is sooo much that influences those calories. Factors like hormones, stress, sleep, perimenopause, thyroid issues, insulin resistance, medications, and more ALL play a part! Calories in, calories out is absolutely real - it's the basis of every fat loss strategy out there. However, it’s NEVER going to be *just* your calorie intake that will lead you to reach your fitness goals. Make sure you’re using a smarter plan, and actually follow it - not your mood. That alone will help you greatly, friend! Episode recap: probably honestly Links/Resources: What Training Volume & Intensity Actually MeanFREE Body Recomp Meal Prep and get the UFYF NewsletterGirls with Opinions PodcastFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend me a text with episode ideas or just to say hi! Support the show

If you’ve ever thought, “Well, I guess I can’t progressive overload because I don’t have heavier weights,” this episode is for YOU. We’re talking about training volume, progressive overload, and why lifting heavier isn’t the only way to make progress. Yes - access to a gym and heavier weights is great! But…it’s not required for results. What actually matters? The amount of MEANINGFUL work your muscles are doing over time! Volume isn’t just a buzzword you’re hearing online these days - it’s sets × reps × load. Your body responds to challenge, and it’s not just numbers on paper. If you’re training at home, you’re NOT stuck. Progressive overload isn’t just “add weight.” It’s more reps, sets, unilateral work, and pauses. The goal isn’t heavy - it’s HARD for you. Volume + intensity are your two levers, so don’t be afraid to use them wisely! Episode recap: just Links/Resources: Pain-Free Performance: How to Build a Powerful and Healthy Body for Life with Dr. John RusinYour Body Is Not Amazon Prime - Stop Expecting Instant ResultsFREE Body Recomp Meal Prep and get the UFYF NewsletterGirls with Opinions PodcastFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend me a text with episode ideas or just to say hi! Support the show

Today’s episode is another fun Q&A pulled straight from my Instagram community! I received quite a few questions related to fitness and workouts, so I wanted to dive deeper into them here. From belly fat myths, to cardio timing and body recomposition in perimenopause, this one is ALL about cutting through the confusion, and focusing on what actually matters on your fitness journey. You should know by now I’m not here to give you gimmicks or BS - just real answers to questions you’re already asking (or secretly Googling - no judgement)! If you’re in perimenopause and struggling, you’re NOT alone, and you’re not broken. Focus on things like strength training, protein, daily movement, sleep, and stress management. Consistency matters now (more than ever), and you absolutely CAN see success with body recomp in this season! Episode recap: actually Links/Resources: Get your Kion creatine and EAAsFREE Body Recomp Meal Prep and get the UFYF NewsletterGirls with Opinions PodcastFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend me a text with episode ideas or just to say hi! Support the show

I’m just going to say it… Your body is NOT Amazon Prime. You don’t hit “order” on macros and wake up with your dream body 2 days later! Honestly, this expectation is why SO many people keep quitting. I see and hear it constantly from ladies: they track their macros for a couple of days (maybe a week), don't see the scale move, and immediately decide “nope - it’s not working”. But…let’s be real. Did you GAIN 20 pounds in two days? No. So, why would you expect to lose it that fast?! The truth you need to hear? Your expectations are the problem - not your effort, your plan, or your body. not your body. What actually needs to change is how you measure progress, and how quickly you expect results! I’m not mad at you for feeling frustrated - I’m mad at an industry that sells instant transformations, detoxes, shortcuts, and hype without education. Your body needs time, consistency, muscle, nourishment, and trust. Stop quitting on yourself, and instead, start COMMITTING to yourself! Episode recap: actualreally Links/Resources: The #1 Skil You Need to Master to Get Into Amazing ShapeThe Hard Truth: Why You Need to Stop Giving Up On YourselfFREE Body Recomp Meal Prep and get the UFYF NewsletterGirls with Opinions PodcastFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend me a text with episode ideas or just to say hi! Support the show

I’m very honored to welcome Dr. John Rusin to the podcast today! John is a physical therapist, personal trainer and injury prevention expert who has been named one of the top 50 fitness experts in the world by Men’s Health magazine. He’s also the founder and CEO of The Pain-Free Performance Specialist Certification (PPSC), which has proudly certified 20,000+ health and fitness professionals in-person since 2018. John and I first connected on Instagram, and I LOVED his book - couldn’t put it down! One of the biggest takeaways from this episode is that going all in on one thing with your health and fitness is NOT sustainable. True, long-term fitness comes from being well-rounded! We also dive into why your training NEEDS to evolve over time, comparison culture and misinformation on social media, what really moves the needle for women in perimenopause, John’s Pain-Free Performance framework, and much more. If you’re looking to build a powerful and healthy body for life (pain-free), this conversation is a MUST-listen. I know you’re going to love it!! Episode recap: Links/Resources: Pain-Free Performance@drjohnrusinFacebookYouTubewebsiteFREE Body Recomp Meal Prep and get the UFYF NewsletterGirls with Opinions PodcastFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend me a text with episode ideas or just to say hi! Support the show

January can feel heavy. Life is busy, schedules are packed, energy is low, and it’s easy to fall into that “blah” headspace. Instead of lowering the bar or going into survival mode though, this episode is a reminder that this is actually the PERFECT time to raise your standards. Yep - even if people think you’re a little crazy for it! High standards make people uncomfortable. They don’t always match the room, the vibe, or what’s considered “normal.” Honestly? “Normal” isn’t exactly working for most people in our society anyway! Here’s the key distinction: standards are NOT rules. Standards come from self-respect, clarity, and knowing what actually works for you. When you know who you are and what your standards are, there’s no constant negotiation with yourself (or others)! Setting high standards is how you stop starting over. When you raise your standards, you take your power back, feel more confident, and realize you’re capable of WAY more than you thought. Now go set some high f*cking standards this week, and let me know what they are!! Episode recap: super aren’t Links/Resources: The Problem With New Year Energy + What to Do InsteadWhy Your Goals Aren’t Working + How to Build Real Self-Trust This Year FREE Body Recomp Meal Prep and get the UFYF NewsletterGirls with Opinions PodcastFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend me a text with episode ideas or just to say hi! Support the show

New year, same cycle? You set the goals, feel fired up for a week or two, and then…you slowly fall off the wagon. Sound familiar?? If that resonates, you are NOT alone! This episode is your permission slip to stop chasing brand-new, shiny New Year’s resolutions every.freaking.year, and start building something that actually lasts: self-trust. You don’t *need* new goals - you need more belief in yourself and follow-through with what you’re already doing! Self-trust isn’t about confidence or motivation - it’s about evidence. When you repeatedly set goals that are too big, too vague, or not aligned with your real life, your brain stops believing you. Clear, specific goals remove pressure, reduce decision fatigue, and turn intention into ACTION. Ultimately, real self-trust isn’t built in hype moments at the start of January - it’s built in the boring, everyday moments when you follow through anyway. That’s how you stop starting over (for good)!! Episode recap: real Links/Resources: FREE Body Recomp Meal Prep and get the UFYF NewsletterGirls with Opinions PodcastFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend me a text with episode ideas or just to say hi! Support the show

Welcome to 2026, and a VERY different kind of January! This episode kicks off the year by NOT feeding into the loud, exhausting “new year, new me” noise that dominates the fitness space every.single.January. Instead, we’re starting where real change actually begins: self-trust. Here’s the uncomfortable truth most people won’t say out loud - new year motivation doesn’t work. It’s emotional, seasonal, and creates a false high that feels productive without requiring real action. January hype convinces you you’re changing before you actually do anything. January isn’t magical - nothing changes just because the calendar flips. Change only happens when YOU do! It’s not about trying harder this year - it’s about becoming the woman who follows through because it’s who she is. This month isn’t just a reset - it’s the beginning of how you show up for yourself going forward! Episode recap: isn’t Links/Resources: FREE Body Recomp Meal Prep and get the UFYF NewsletterGirls with Opinions PodcastFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend me a text with episode ideas or just to say hi! Support the show

I’ll be honest - recording this episode felt exciting and a little terrifying. In today’s episode, I’m pulling back the curtain on a HUGE rebrand, officially merging Kristy Castillo Fit with Unf*ck Your Fitness! If you’re someone who tends to overthink, feels very type-A, or gets overwhelmed by big pivots, you’re not alone. This rebrand felt big, scary, and also, incredibly necessary. Here’s the truth: my business was built by an older version of me that no longer exists. While my content isn’t changing, everything else is getting a major refresh, and I could NOT be more excited! The Unf*ck Your Fitness podcast changed everything. It showed me that I don’t need to “fit” into the fitness space to belong here, and it showed me what people really need when it comes to their health and fitness. This rebrand is about alignment - my personality, my values, and the mission behind this work. I’m SO grateful you’re here, and I can’t wait to help you unf*ck your fitness journey in 2026!! Episode recap: Links/Resources: LinkedInemail@podcastingwithemilyFREE Body Recomp Meal Prep and get the UFYF NewsletterGirls with Opinions PodcastFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend me a text with episode ideas or just to say hi! Support the show

Christmas week can be beautiful and magical, and also… heavy, chaotic, and emotionally exhausting. Today’s episode isn’t about protein targets, perfect workouts, or “balancing out” desserts. It’s about making your fitness a VIBE, and something that supports you (instead of draining you). This year stretched me in ways I never expected. From serious health issues to scary moments with my kids, unexpected losses, and being forced to slow down when I didn’t want to, 2025 asked more of me than most years EVER have. Honestly? I did the bare f*cking minimum with my fitness for long stretches of time. Not because I didn’t care, but because that’s all I had. If you’re in a similar season where all YOU can do right now is the bare minimum, that is still enough! This week, your effort might look smaller, but your intention gets to be BIGGER. It’s not about pushing harder - it’s about showing up softer, and in a way that truly supports you in this season. Episode recap: incredibly Links/Resources: Romanticizing Your Fitness: Softness, Intention & Connection This Holiday SeasonFREE Body Recomp Meal Prep and get the UFYF NewsletterGirls with Opinions PodcastFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend me a text with episode ideas or just to say hi! Support the show