The Unf*ck Your Fitness Podcast

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