The Unf*ck Your Fitness Podcast

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