The Unf*ck Your Fitness Podcast
By Kristy Castillo
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Category: Fitness
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Episodes: 220
Description
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 @kristycastillofit
Learn more about working together by visiting my website: https://www.kristycastillo.com/
| Episode | Date |
|---|---|
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219. Overeating During the Holidays: How to Stop the “Screw-It” Spiral + Actually Break the Cycle
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Dec 09, 2025 |
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218. Quiet Progress Counts: Why You’re Doing Better Than You Think
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Dec 02, 2025 |
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217. Simple Habits I’m Grateful For + Why They Matter Even More Right Now
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Nov 25, 2025 |
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216. How to Train (or Not Train) During the Holidays Without Losing Progress
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Nov 18, 2025 |
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215. How to Set Boundaries During the Holiday Season (Without Feeling Like the Grinch)
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Nov 11, 2025 |
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214. Getting Back on Track After After Surgery, Illness, Pregnancy, or Major Life Events
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Nov 04, 2025 |
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213. Unf*ck Your Workouts Q&A: Cardio, Workout Splits, Burnout and More
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Oct 28, 2025 |
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212. Fall Reset: Making Meal Prep & Planning REAL (Not Pinterest-Perfect)
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Oct 21, 2025 |
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211. Fall Energy Shift: Mindful Motivation, Intentional Routines & Gaining Control Again
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Oct 14, 2025 |
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210. Real Life Update: My Year With Perimenopause, Health Struggles & Fitness Pivots
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Oct 07, 2025 |
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209. Macros Q&A: Ratios, Nutrition Habits and Weekends | Macros Series
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Sep 30, 2025 |
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208. Messy Macros: Why Imperfect Tracking Will STILL Bring You Results | Macros Series
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Sep 23, 2025 |
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207. How to Start Tracking Macros Without Becoming Obsessed or Losing Your Mind | Macros Series
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Sep 16, 2025 |
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206. Macros Decoded: Why Protein, Carbs & Fats Actually Matter | Macros Series
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Sep 09, 2025 |
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205. WTF Are Macros (and Why You Can’t Ignore Them) | Macros Series
|
Sep 02, 2025 |
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204. Phases, Fat Loss, Mindset, and More: Answering YOUR Biggest Questions
|
Aug 26, 2025 |
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203. The Mental Game Behind Body Recomp (That Nobody Talks About)
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Aug 19, 2025 |
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202. How to Structure Year Round Nutrition Phases for Body Recomp
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Aug 12, 2025 |
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201. Protein, Progress and Protecting Your Muscle as You Age with Liz Plosser
|
Aug 05, 2025 |
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200. I Want to Thank ME: Celebrating 1 Million Downloads + A Fun Q&A
|
Aug 01, 2025 |
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199. Refeed Days: A Smart Strategy, or Just Another Excuse?
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Jul 29, 2025 |
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198. Are You *Actually* in a Calorie Deficit? Stop Guessing - Start Tracking
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Jul 25, 2025 |
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197. Food Noise: Break Free from Food Obsession and Build a Healthier Relationship with Food
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Jul 22, 2025 |
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196. Letting Go of the Old Clothes and Embracing the New YOU on Your Fitness Journey
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Jul 18, 2025 |
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195. Gym Lingo 101: Key Terms and Tips to Help You Feel Confident While Lifting
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Jul 15, 2025 |
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194. Why Protein Isn’t Enough: The Truth About ALL of Your Macros + Why They Matter
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Jul 11, 2025 |
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193. Unf*ck the Middle: Why You’re Not “Stuck” - You’re in Maintenance
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Jul 08, 2025 |
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192. THIS Is the Whole Point of Your Fitness Journey
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Jul 04, 2025 |
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191. Body Dysmorphia: The Struggle No One Talks About + Why It Doesn’t Disappear at Your “Goal Weight”
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Jul 01, 2025 |
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190. Building Strength: Lifting Heavy in a Way That Works for YOU
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Jun 27, 2025 |
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189. Herbalism Meets Fitness: Simplify Your Habits and Reconnect with Your Body ft. Rachelle Robinett
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Jun 24, 2025 |
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188. Fitness Without the “Fluff”: How to Simplify and See Real Progress on Your Fitness Journey
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Jun 20, 2025 |
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187. Redefining Fitness on YOUR Terms: What Does It Actually Mean to You?
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Jun 17, 2025 |
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186. Real Talk on Body Recomp for Women, Authentic Fitness Journeys, Accountability, and More with Aram Grigorian
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Jun 10, 2025 |
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185. Moving Vs. Training: The Truth About Body Recomp and RPE
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Jun 06, 2025 |
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184. Clear Skin from the Inside Out: Acne, Hormones & Functional Healing with Katie Stewart
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Jun 03, 2025 |
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183. How Sprinting Can Boost Your Fitness Routine (Even When You’re Not a Runner)
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May 30, 2025 |
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182. 44 & Thriving(ish): Birthday Reflections, Pivoting, Prioritizing My Health, and Embracing Chaos
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May 27, 2025 |
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181. You’re Not Too Busy: Stop Complaining & Start Training
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May 23, 2025 |
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180. Kristy & Kiana Spill: An Unfiltered Chat on Fitness, Family, Habits, Confidence, and More
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May 20, 2025 |
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179. 10k Steps Every Day: Is It Really Necessary or Total BS?
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May 16, 2025 |
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178. Maintenance Calories 101: Building Strength, Hormonal Health & Food Freedom
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May 13, 2025 |
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177. Stop Quitting on Yourself: Why Your Consistency is More Powerful Than Your Program
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May 09, 2025 |
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176. How to Pivot Your Fitness Journey for Pregnancy and Postpartum Success
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May 06, 2025 |
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175. Should You Take Creatine? Real Talk on What It Is + Why Women Shouldn’t Ignore It
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May 02, 2025 |
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174. Muscle Takes Time: What to Expect from Lifting + When You’ll See Results
|
Apr 29, 2025 |
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173. Macros, Music, Muscles, and More: A Fun Q&A with Me
|
Apr 25, 2025 |
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172. Stop Chasing the Burn: What *Really* Impacts Your Calorie Burn + What to Focus on Instead
|
Apr 22, 2025 |
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171. Redefining 100%: It’s About Effort, Not Perfection
|
Apr 18, 2025 |
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170. Body Recomp: Key Mindset Shifts for Long-term Change
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Apr 15, 2025 |
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169. Aligned, Not Rushed: Creating a Fitness Journey That is Sustainable
|
Apr 11, 2025 |
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168. Enhance Your Health & Fitness from the Inside Out with Lymphatic Drainage Tips ft. Ida Preston
|
Apr 08, 2025 |
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167. Celebrating 3 Years of Unf*ck Your Fitness: Embracing Podcast Growth, Fitness Challenges, and More
|
Apr 04, 2025 |
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166. Rethinking Fitness: How Body Recomp Can Transform Your Fitness Journey
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Apr 01, 2025 |
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165. Discovering Self-Love on Your Fitness Journey with Tiombe Huggins
|
Mar 28, 2025 |
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164. Creating Optimal Workout Splits that Fit You and Your Fitness Goals
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Mar 25, 2025 |
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163. Unf*ck Your Mindset: Focus on Fitness Gains, Not Losses
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Mar 21, 2025 |
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162. Calculating Calories + Tailoring Your Macros to Align with Your Fitness Goals
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Mar 18, 2025 |
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161. Choosing Commitment: From All or Nothing to ‘All In’ with Your Fitness
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Mar 14, 2025 |
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160. Unf*cking Your Fitness: Breaking Myths, Building Confidence, and Transforming Your Long-Term Health with V Shred Co-founder Vince Sant
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Mar 11, 2025 |
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159. Redefining Fitness Culture
|
Mar 07, 2025 |
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158. Preparing for a Successful ‘Cut’: Being Intentional + Building Sustainable Habits for Long-Term Success
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Mar 04, 2025 |
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157. Real Talk: Do We All *Really* Have the Same 24 Hours as Beyonce?
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Feb 28, 2025 |
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156. Dealing with Unsolicited Comments About Your Body: Transform Unwelcome Advice into Personal Strength
|
Feb 25, 2025 |
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155. Why You Deserve to Look and Feel Like the ‘Baddest’ Version of Yourself
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Feb 21, 2025 |
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154. Flexibility with Macros: 5 Options to Help You Design Your Week & Stay Consistent on Your Fitness Journey
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Feb 18, 2025 |
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153. Social Media Authenticity: My Take on Sharing Personal & Professional Life Online
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Feb 14, 2025 |
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152. Effective Strategies for Transitioning Through the 3 Fitness Phases: Surplus, Maintenance and Deficit
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Feb 11, 2025 |
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151. Overcoming the Procrastination Cycle: Turning Planning into Action for Fitness Success
|
Feb 07, 2025 |
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150. Empowering Women in Fitness: Breaking Stereotypes, Embracing Authenticity and Building Strength + Confidence
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Feb 04, 2025 |
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149. Staying Motivated + On Track with Your Fitness Goals During the Cold, Winter Months
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Jan 28, 2025 |
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148. Making Sense of Macros: How to ‘Budget’ Your Macros and Stop Dieting for Good
|
Jan 21, 2025 |
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147. The Steps I Would Take if I Was Starting My Fitness Journey in 2025
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Jan 14, 2025 |
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146. Unf*cking Your Fitness: Real Talk on What’s *Really* Holding You Back From Having the Body You Want
|
Jan 07, 2025 |
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145. New Year, New Focus: How to Actually Achieve YOUR Fitness Goals in the New Year
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Dec 31, 2024 |
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144. Exploring Fatigue: How the Menstrual Cycle, Autoimmune Disorders & More Impact Your Energy Levels on Your Fitness Journey
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Dec 24, 2024 |
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143. Breaking Down Self-Sabotage: Overcoming Procrastination and Perfectionism + Taking Steps toward Positive Change
|
Dec 17, 2024 |
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142. Learning to Love Routine and Repetition on Your Fitness Journey
|
Dec 10, 2024 |
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141. Holiday Survival Guide: Enjoy the Holidays Without Sabotaging Your Fitness Goals
|
Dec 03, 2024 |
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140. From Emotional Eating to Fitness Freedom with Caitlin Mundy
|
Nov 26, 2024 |
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139. My Tips for Navigating Perimenopause: Prioritizing Protein, Building Muscle, Energy Balance, and More
|
Nov 19, 2024 |
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138. How to Reward Yourself on Your Fitness Journey
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Nov 12, 2024 |
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137. Real Talk: The Harsh Effects of Social Media on Your Fitness Journey
|
Nov 05, 2024 |
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136. Overcoming Anxiety and Embracing Compassion on Your Fitness Journey with Erin Burns (Part 2)
|
Oct 29, 2024 |
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135. The Power of Inner Work: How Therapy Transforms Your Body Image, Fitness Journey, and More with Erin Burns (Part 1)
|
Oct 22, 2024 |
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134. Building a Body You Love: How I Create Effective Workout Programming
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Oct 15, 2024 |
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133. Taking ‘Breaks’ on Your Fitness Journey for Pregnancy, Injuries, Mental Health Struggles, and More
|
Oct 08, 2024 |
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132. Simplifying Macros: Why Flexibility Is More Important than Perfection
|
Oct 01, 2024 |
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131. My Experience with the Oura Ring: A Game-Changer for Your Long-Term Health
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Sep 24, 2024 |
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130. How to Maintain Your Fitness and Stay on Track on the Weekends
|
Sep 17, 2024 |
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129. Being Obsessed with Your Habits Instead of the Outcome of Your Fitness Journey
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Sep 10, 2024 |
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128. Self-Worth and Fitness: Never Give Up on Your Journey
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Sep 03, 2024 |
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127. How to Effectively Shift Your Workouts, Macros and Mindset from Summer to Fall
|
Aug 27, 2024 |
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126. Understanding Overeating: Emotional and Mental Challenges in Weight Management
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Aug 20, 2024 |
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125. Follow Your Fitness Plan, Not Your Mood
|
Aug 13, 2024 |
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124. Healing Out Loud: Expressing Emotions for Better Mental and Physical Health
|
Aug 06, 2024 |
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123. Achieving Fat Loss While Still Enjoying Your Favorite Foods, Treats, and Drinks
|
Jul 30, 2024 |
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122. Embracing Growth, Chaos, and Authenticity: Real Life Struggles on My 16 Year Fitness Journey
|
Jul 23, 2024 |
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121. Why Your Specific Fitness Training Matters
|
Jul 16, 2024 |
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120. Breaking Old Habits and Creating Change: Real Life Stories from My Clients Navigating Their Fitness Journeys
|
Jul 09, 2024 |
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119. How to Stay on Track with Your Fitness Goals and Still Enjoy Your Summer
|
Jul 02, 2024 |
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118. My Top Supplements for Maintaining My Body and Health At Age 43
|
Jun 25, 2024 |
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117. Juicing, Detoxing, and Intuitive Eating: My Honest Take on These Popular Trends
|
Jun 18, 2024 |
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116. Social Gatherings Without Guilt: Tackling Food and Drink Pressure From Others
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Jun 11, 2024 |
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115. Food Timing and Workouts: What Really Matters for Your Fitness Goals
|
Jun 04, 2024 |
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114. Real Talk: Stop Overcomplicating Your Health & Fitness if You Want to Achieve Long-Term Results
|
May 28, 2024 |
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113. Navigating Busy Seasons and Staying Consistent with Your Fitness Goals
|
May 21, 2024 |
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112. Unf*ck Your Fitness with Intentionality
|
May 14, 2024 |
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111. Understanding the Smart Scale and How It Can Transform Your Health and Fitness
|
May 07, 2024 |
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110. Learning to Pivot and Embrace Change on Your Fitness Journey
|
Apr 30, 2024 |
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109. The Importance of Fixing Your Relationship with the Scale
|
Apr 23, 2024 |
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108. How I Approach Fitness: Consistency and Patience
|
Apr 16, 2024 |
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107. The Up's and Down's of My Career Journey: From Hairstylist to Personal Trainer
|
Apr 09, 2024 |
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106. Energy Balance: A Healthy Way to View Macros and Movement
|
Apr 02, 2024 |
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105. How To Approach Health and Fitness With Your Kids
|
Mar 26, 2024 |
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104. No One Is Coming To Save You...
|
Mar 19, 2024 |
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103. Embracing Carbs: Your Body Needs Them!
|
Mar 12, 2024 |
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102. The Unrealistic Beauty and Fitness Standards of Social Media
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Mar 05, 2024 |
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101. It's Not Too Late To Unf*ck Your Fitness
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Feb 27, 2024 |
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100. Mindset Shift: "This Sh*t Is Not Optional"
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Feb 20, 2024 |
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99. Realistic Macro Tracking: How You Can Incorporate Macros Into Your Life Without the Stress
|
Feb 13, 2024 |
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98. 4 Traits That Will Hold You Back From Ever Reaching Your Goals
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Feb 06, 2024 |
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97. Real Talk: Why a January Slow Start Can Lead to Making Resolutions That Stick
|
Jan 30, 2024 |
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96. Creating Your Perfect Fitness Plan: Workouts, Rest, and Home Gym Essentials
|
Jan 23, 2024 |
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95. The Macro Mindset and How To Set Up Your Macro Targets
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Jan 16, 2024 |
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94. The 75 Hard Challenge: My Thoughts On This Hardcore Program
|
Jan 09, 2024 |
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93. 4 Tips to Reach Your Goals in 2024
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Jan 02, 2024 |
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92. Exposing Fitness Industry BS: The Truth Behind "Snatched Waists" and Clever Marketing
|
Dec 26, 2023 |
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91. Real Talk: Understanding and Tracking Macros is Essential For Long Term Success
|
Dec 19, 2023 |
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90. Unf*cking Your Life: A Deep Dive into Stress, Its Effects, and How to Manage It
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Dec 12, 2023 |
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89. How My Fitness Journey Changed My Life For The Better
|
Dec 05, 2023 |
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88. Breaking the Holiday Guilt Cycle
|
Nov 28, 2023 |
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87. My Best Tips To Manuever The Holiday Season With A Healthy Mindset
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Nov 21, 2023 |
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86. How To Make Fitness Fit Into Your Life ... Not The Other Way Around
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Nov 14, 2023 |
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85. Navigating Sickness in Your Fitness Journey
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Nov 07, 2023 |
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84. The Real Deal About Fitness Plateaus
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Oct 31, 2023 |
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83. 6 Steps To Starting A Successful Fitness Journey
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Oct 24, 2023 |
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82. Why We Struggle To Get Back on Track After Traveling
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Oct 17, 2023 |
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81. How to Find Consistency in Your Fitness Journey While Listening To Your Body's Needs
|
Oct 10, 2023 |
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80. Embracing Your Unique Fitness Journey: Letting Go of Comparison and Unrealistic Timelines
|
Oct 03, 2023 |
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79. The Importance Of Consuming Enough Protein
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Sep 26, 2023 |
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78. How to Make Fitness Part of Your Daily Life
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Sep 19, 2023 |
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77. Calorie and Carb Cycling: Beneficial or Unnecessary?
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Sep 12, 2023 |
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76. The Hard Truth: Why You Need To Stop Giving Up On Yourself
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Sep 05, 2023 |
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75. Your Guide to Understanding and Implementing Progressive Overload
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Aug 29, 2023 |
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74. 11 Truths You Need To Know About Fitness and Life
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Aug 22, 2023 |
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73. Improving Your Workout: Rest, Pre-Workout Meals and Stretching Strategies
|
Aug 15, 2023 |
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72. How To Achieve True Happiness In Your Fitness Journey
|
Aug 08, 2023 |
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71. Building Your Dream Body: 4 Non-Negotiable Steps
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Aug 01, 2023 |
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70. How To Deal With Negative People In Your Fitness Journey
|
Jul 25, 2023 |
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69. The Importance Of Slowing Down In Life And Fitness
|
Jul 18, 2023 |
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68. My Favorite Tips To Make Macro Tracking Simple
|
Jul 11, 2023 |
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67. The Benefits of Body Recomposition VS. Weight Loss
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Jul 04, 2023 |
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66. How To Set Up Your Environment For A Successful Fitness Journey
|
Jun 27, 2023 |
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65. The Marathon Mindset: How To Prepare, Set Your Pace and Settle Into Your Fitness Journey
|
Jun 20, 2023 |
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64. The Unsexy Truth About Gaining Inner Confidence
|
Jun 13, 2023 |
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63. Real Talk: How I Stay Fit At Age 42
|
Jun 06, 2023 |
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62. Fat Loss: What You Need To Know
|
May 30, 2023 |
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61. 6 Physical Signs You Are Not Eating Enough
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May 23, 2023 |
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60. Why "Eating Healthy" Isn't Enough To Lose Weight And Keep It Off
|
May 16, 2023 |
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59. The Importance Of Mental Health In Your Fitness Journey
|
May 09, 2023 |
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58. Mindset Shift: How To Stop Falling Off Track On The Weekends
|
May 02, 2023 |
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57. How To Stop The Unhealthy Habits That Keep You Stuck In Your Fitness Journey
|
Apr 25, 2023 |
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56. Sneak Peek: How I Make The Switch From Winter Goals To Spring Goals
|
Apr 18, 2023 |
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55. The #1 Skill You Need To Master To Get Into Amazing Shape
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Apr 11, 2023 |
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54. Your Lack Of Focus Is Keeping You Stuck In Your Fitness Journey
|
Apr 04, 2023 |
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53. Understanding Maintenance Calories: How to lose weight and keep it off for life.
|
Mar 28, 2023 |
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52. 4 Things I Wish I Knew When I Started My Fitness Journey
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Mar 21, 2023 |
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51. How To Maintain Motivation On Your Fitness Journey
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Mar 14, 2023 |
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50. 7 Ways To Prevent Workout Boredom
|
Mar 07, 2023 |
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49. The Importance Of Having A Healthy Relationship With Food
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Feb 28, 2023 |
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48. 3 Ways To Get Back On Track Quickly
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Feb 21, 2023 |
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47. Setting Standards Instead Of Goals Can Help You Take Action
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Feb 14, 2023 |
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46. How To Stop "Out Of Control" Eating
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Feb 07, 2023 |
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45. My Secret: How I Stay Fit Year Round
|
Jan 31, 2023 |
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44. Macro Tracking For Beginners
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Jan 24, 2023 |
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43. How To Make Progress With Minimal Workout Equipment
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Jan 17, 2023 |
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42. Why You Should Not Use The Scale To Measure Your Success
|
Jan 10, 2023 |
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41. How To See Results in 2023
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Jan 03, 2023 |
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40. My Thoughts to Wrap Up 2022
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Dec 27, 2022 |
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39. The 3 Phases of Fitness
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Dec 20, 2022 |
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38. The Hard Truth About Disordered Eating
|
Dec 13, 2022 |
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37. My Top 3 Tips to Help You Enjoy this Holiday Season
|
Dec 06, 2022 |
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36. 11 Tips to Help You Feel More Confident in the Gym
|
Nov 29, 2022 |
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35. Why Your Fitness Journey is Going to Take Longer Than You Want It to
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Nov 22, 2022 |
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34. Why You Don't Need to Obsessively Track Your Macros to See Results
|
Nov 15, 2022 |
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33. The Importance of Mastering One Thing at a Time on Your Fitness Journey
|
Nov 08, 2022 |
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32. Dealing with Self-Sabotage and Self-Limiting Beliefs on Your Fitness Journey
|
Nov 01, 2022 |
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31. The Close Connection Between Your Mental and Physical Health
|
Oct 25, 2022 |
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30. Intermittent Fasting: My Experience + How to Know if It's Right for You
|
Oct 18, 2022 |
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29. Why You Need to Stop Waiting for Motivation on Your Fitness Journey
|
Oct 11, 2022 |
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28. My Best Workout Tips for Heading into a New Season
|
Oct 04, 2022 |
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27. Health > Body Positivity
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Sep 27, 2022 |
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26. 4 Things You Should Look for in a Workout Program That You Can Stick to
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Sep 20, 2022 |
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25. 4 Tips to Help You Avoid Overeating
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Sep 13, 2022 |
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24. Setting Yourself Up for a Successful Week with Your Health & Fitness
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Sep 06, 2022 |
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23. Progressive Overload: What It Is, and How It Can Help You See the Results You Want on Your Fitness Journey
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Aug 30, 2022 |
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22. 6 Tips to Keep You Going on Your Fitness Journey When Life Gets Tough
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Aug 23, 2022 |
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21. Lessons I've Learned on My Journey to Becoming a Fit Mom
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Aug 16, 2022 |
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20. The Benefits of Weight Training, and What Your Weekly Training Schedule Can Look Like
|
Aug 09, 2022 |
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19. Reverse Dieting: What It Is, and Why It Can Work for You
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Aug 02, 2022 |
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18. How I Coach My Ladies to Reach Their Long-Term Health and Fitness Goals
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Jul 26, 2022 |
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17. Intuitive Eating: What Is It, and Should You Be Doing It?
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Jul 19, 2022 |
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16. 4 Questions to Ask Yourself About Your Unrealistic Body Standards
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Jul 12, 2022 |
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15. 5 Tips to Help You Stay Motivated with Your Fitness
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Jul 05, 2022 |
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14. My Best Tips for Parties, Vacations, and All Things Summer
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Jun 28, 2022 |
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13. Restrictive Diets vs. Counting Macros
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Jun 21, 2022 |
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12. Why You Need to Adopt a Lifelong Mentality with Your Fitness
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Jun 14, 2022 |
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11. 7 Important Things I Learned in My 40th Year
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Jun 07, 2022 |
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10. How to Separate Your Fitness and Nutrition and Get Out of the 'All or Nothing' Mindset
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May 31, 2022 |
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9. Understanding Calories and How They Work With Our Bodies
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May 24, 2022 |
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8. 3 Ways You Can Align Your Actions with Your Goals
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May 17, 2022 |
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7. Supplements 101: My 7 Favorites, and How They Can Benefit Your Health and Fitness
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May 10, 2022 |
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6. 3 Reasons Why Tracking Macros Will Help You Reach Your Health and Fitness Goals
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May 03, 2022 |
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5. 6 Fitness Habits That Are Holding You Back
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Apr 26, 2022 |
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4. Training Versus Working Out: Important Differences, and Why They Matter
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Apr 19, 2022 |
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3. 7 Things to Start Doing Now on Your Fitness Journey
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Apr 12, 2022 |
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2. Why You're Not Hitting Your Fitness Goals
|
Apr 05, 2022 |
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1. The Story of My Health and Fitness Journey
|
Apr 05, 2022 |
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Welcome to the Unf*ck Your Fitness Podcast!
|
Mar 21, 2022 |