The Unf*ck Your Fitness Podcast

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:
My favorite ways to measure progress other than the scale
How to choose what to eat before and after a workout based on your needs
How to know when to lift heavier
My thoughts on how to “do it all” AND be healthy
Deciding on a cut vs. maintenance based on body readiness
The myth of protein limits per meal and optimal protein timing 

Links/Resources:
Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
Listen to the Girls with Opinions Podcast
Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
PRIVATE 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 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 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:
Why different results require different thinking
Why you need to stop saying “I want to” or “I’m trying to”
Creating space between the “urge” and the “action”
Eating, training & thinking like an athlete
Realizing that what doesn’t get tracked, doesn’t get changed
Why growth requires ownership (NOT excuses)

Links/Resources:
Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
Listen to the Girls with Opinions Podcast
Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
PRIVATE 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 Fitness
Click HERE for my favorite fitness & life things!
Send 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:
Why calories in, calories out is the foundation for fat loss
Why CICO is real (but it’s not the whole story)
3 reasons why the scale probably isn’t moving
Why undereating doesn’t help w/fat loss (it actually makes it harder)
4 non-negotiables to “lock in” before you change everything else
How to simplify your plan + honestly look at your output
Making ONE change at a time + giving it time to work
Why CICO can work for you, but you need a smarter approach 

Links/Resources:
Ep. 229 | What Training Volume & Intensity Actually Mean
Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
Listen to the Girls with Opinions Podcast
Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
PRIVATE 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 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, “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:
Why progressive overload isn’t just adding weight
What training volume really means
Why effort, strength, and hard reps + recruitment matter
How to increase the challenge when your weights are limited
Why volume + intensity are your two key levers
Understanding that scale fluctuations after hard training are NORMAL
Ways that progress shows up beyond the scale
Why your goal should be hard (not heavy) for you

Links/Resources:
Ep. 226 | Pain-Free Performance: How to Build a Powerful and Healthy Body for Life with Dr. John Rusin
Ep. 227 | Your Body Is Not Amazon Prime - Stop Expecting Instant Results
Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
Listen to the Girls with Opinions Podcast
Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
PRIVATE 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 Fitness
Click HERE for my favorite fitness & life things!
Send 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:
How core exercises + training actually impact your body
Full-body workouts vs. body-part split workouts
Key differences between hypertrophy & strength training
Why both unilateral AND bilateral lifts belong in your workout program
The truth about cardio timing + how to incorporate it with body recomp
How to approach body recomposition during perimenopause

Links/Resources:
Get your Kion creatine and EAAs
Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
Listen to the Girls with Opinions Podcast
Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
PRIVATE 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 Fitness
Click HERE for my favorite fitness & life things!
Send me a text with episode ideas or just to say hi!
Support the show