If you’ve ever felt confused about what protein, carbs, and fats actually do in your body, you’re NOT alone. Diet culture has made it way too easy to fear carbs, avoid fats, and under-eat protein.The truth though? You need all THREE if you want lasting results on your fitness journey! Once I really learned about macros and how to apply them in my everyday life, my body started changing in the ways I wanted it to. That’s exactly what I want for you, too, and why I’m “decoding” macros for you in today’s episode!Protein, carbohydrates, and fat ALL have a place in your diet. When you combine all three macros on your plate, your body runs better, your cravings go down, and food finally starts working with you, instead of against you!It’s time to stop obsessing, start learning, and give your body the fuel it needs to perform, recover, and THRIVE!!Episode recap:Why understanding macros = the ultimate food freedomWhy protein is the “builder” macro + why most women need more of itWhy carbs are your primary energy source + how they actually fuel your bodyWhy fats are the regulator macro + why they’re ESSENTIALHow to build balanced plates with all 3 macrosSimple action steps you can start TODAYLinks/Resources:Ep. 205 | WTF Are Macros (And Why You Can’t Ignore Them) | Macros SeriesEp. 194 | Why Protein Isn’t Enough: The Truth About ALL of Your Macros + Why They MatterEp. 201 | Protein, Progress, and Protecting Your Muscle as You Age with Liz PlosserGet 20% off your Kion supplements HEREListen to the Sol Fit PodcastJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE 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 FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show
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205. WTF Are Macros (and Why You Can’t Ignore Them) | Macros Series
I’m PUMPED to be kicking off a brand-new series on the podcast, all about…MACROS!If you’ve been putting in the work at the gym, but still aren’t seeing the results you want, chances are your nutrition isn’t actually supporting your goals.That’s where really understanding macros comes in (and why I’m here to help unf*ck them for you)!You may be wondering “WTF are macros, really?!”. Basically, macronutrients are what food is made of - protein, carbs, and fats. They’re not another fad diet like Keto or Weight Watchers, and they’re different from calories. Most people think they’re eating healthy, but don’t actually know what their breakdown looks like. This step is sooo important, and you can’t skip it if you want to see long-term results with your health!This series is all about education that leads to actual implementation, so you can start seeing the body recomp results you’ve been chasing. Let’s keep it real, simple, and unf*ck macros together!Episode recap:Why you can’t get the body you truly want without first understanding macrosThe 3 macronutrients + what “tracking macros” actually meansCalories vs. macros + why knowing the difference changes everythingWhy the breakdown of your food matters more than you thinkThe “all the rules” cycle that keeps women stuck in health & fitness + how to break free from itWhat to do if you’ve already hit your macros for the day, but you’re still hungryHow eating intentionally and learning your body’s needs leads to more control + ultimate food freedomLinks/Resources:Ep. 194 | Why Protein Isn’t Enough: The Truth About ALL of Your Macros + Why They MatterListen to the Sol Fit PodcastJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE 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 FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show
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204. Phases, Fat Loss, Mindset, and More: Answering YOUR Biggest Questions
For this episode, I’m digging DEEPER into the conversations we’ve recently had around nutrition phases, mindset, and the bigger picture of structuring your year with intention. I want to break your questions down here, so you can apply these strategies to YOUR real life!We’re covering everything from how to set up your phases, how your workouts should shift for a cut, build, or maintenance, and how to plan for upcoming vacations.We’re also diving into why you can stay motivated without falling for every shiny “quick fix” that pops up in your feed, calorie adjustments, how to know when it’s time to move from a deficit to maintenance, and more.This work doesn’t have to be complicated. You don’t have to do everything “perfectly”, or live in a constant state of “cutting” to make progress. The most powerful thing you can do is stay consistent, give yourself grace, and trust that your body can and WILL respond over time!Episode recap:How to align your year-long nutrition and fitness phases with YOUR life & goalsWhat changes (and what stays the same) in your workouts across each phaseSimple ways to track your phases with a planner, calendar, or sheetHow to approach vacations without stressing over your current phaseWhy weekly calories matter more than obsessing over daily numbersA peek into my daily schedule + why it’s never “perfect”Why living in a constant cut is a recipe for burnoutHow to phase if you still have significant fat loss goalsWhat calorie adjustments should really look like week-to-weekNavigating nutrition when fresh food isn’t always availableStaying motivated long-term without falling for quick fixesWhat to focus on in the gym during a cutMy take on daily step goals + what actually countsHow to know if it’s time to reverse to maintenance, even when you’re not at your “goal” yetWhy maintenance levels shift over time + how to embrace those changesLinks/Resources:Ep. 202 | How to Structure Year Round Nutrition Phases for Body RecompEp. 203 | The Mental Game Behind Body Recomp (That Nobody Talks About)Listen to the Sol Fit PodcastJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE 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 FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show
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203. The Mental Game Behind Body Recomp (That Nobody Talks About)
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 insteadRealizing that each phase comes with different mental AND physical winsWhat to focus on, expect, and how to thrive in a build phaseWhy the maintenance phase is more powerful than you thinkHow to get results without burning yourself out in a deficit/cutWhy your nutrition AND mindset have to align if you want lasting successThe upcoming Fit Club “reset” you don’t want to missWhy timing your health & fitness goals to your season of life changes everythingLinks/Resources:Ep. 202 | How to Structure Year Round Nutrition Phases for Body RecompListen to the Sol Fit PodcastJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE 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 FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show
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202. How to Structure Year Round Nutrition Phases for Body Recomp
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 episodesHow I use strategic nutrition phases year-round to look AND feel my bestWhere to start if you want to phase your own nutritionBreakdown of the 3 main phases I cycle through + why each one has its placeHow I break my year into 4 intentional seasons for body recomposition & food freedomSimple guidelines for making your phases sustainable (without living in diet mode)Links/Resources:Ep. 45 | My Secret: How I Stay Fit Year RoundListen to the Sol Fit PodcastJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE 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 FitnessClick 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 tried all the fad diets and are sick and tired of not achieving your health and fitness goals long-term, you've come to the right place! Welcome to the Unf*ck Your Fitness Podcast with me, Kristy Castillo. I'm here to help you break the annoying diet cycle, gain confidence, and reach your health and fitness goals. This podcast will show you how to be proud of the body you have, build the body you want, and enjoy the process along the way. I'll cover topics like how to get the most from your workouts, the importance of feeding your body what it needs, and key mindset shifts that will empower you. I've broken through the BS surrounding diet culture and built my dream body, all while being a busy wife, Mom and business owner, and I know you can too!Connect with me on Instagram at @kristycastillofitLearn more about working together by visiting my website: https://www.kristycastillo.com/
South Africa