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PODCAST

The Unf*ck Your Fitness Podcast

Kristy Castillo

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

health & fitness fitness

All Episodes

38:32

203. The Mental Game Behind Body Recomp (That Nobody...

The Unf*ck Your Fitness Podcast ·

2025/08/19

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 exp...

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49:01

202. How to Structure Year Round Nutrition Phases for...

The Unf*ck Your Fitness Podcast ·

2025/08/12

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, y...

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63:19

201. Protein, Progress and Protecting Your Muscle as...

The Unf*ck Your Fitness Podcast ·

2025/08/05

I’m excited to welcome Liz Plosser to the podcast today! Liz has worked in health and media for years, from Self Magazine to stepping into her own brand to help women get stronger, healthier, and more empowered. She’s a mom, she’s been through the journey herself, and she gets it - especially the protein struggle we ALL deal with! In today’s episode, we dive deep into essential amino acids (EAAs), and why they’re such a game-changer for women. If you’re wondering WHY you may need these, t...

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40:21

200. I Want to Thank ME: Celebrating 1 Million...

The Unf*ck Your Fitness Podcast ·

2025/08/01

I honestly can’t believe I’m saying this…but today’s episode is #200. And as of this week, we’ve officially hit 1 MILLION DOWNLOADS for Unf*ck Your Fitness. I’m not usually at a loss for words, but I’m feeling that way right now! To celebrate this huge milestone, I wanted to do a fun Q&A episode, based on your questions from Instagram! I’m answering everything from what motivates me now, to how I track on vacation, my favorite self-tanner, podcasts, and more. I’ve been reflecting a ...

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20:17

199. Refeed Days: A Smart Strategy, or Just Another...

The Unf*ck Your Fitness Podcast ·

2025/07/29

You’ve probably heard the term “refeed day” thrown around. It may sound intriguing, especially if you’re deep into a cut and feeling drained. But…what *actually* is a refeed day, and do you need one? I talked about it a bit in the last episode (go listen to ep. 198 first if you haven’t yet), but I want to dive deeper in this episode! First off, a refeed day is NOT a cheat day, and it’s definitely not a license to binge. When done right, it’s a short and strategic break from your c...

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19:25

198. Are You *Actually* in a Calorie Deficit? Stop...

The Unf*ck Your Fitness Podcast ·

2025/07/25

I was recently asked the question “Should I refeed once a week if I’m in a calorie deficit?” I love this question (I always love when you send me your questions btw!), but honestly…it depends. Like most things in the health and fitness world, there’s no “one-size-fits-all” answer. Before you start talking about refeed days, carb cycling, or any other advanced strategies, you’ve got to ask yourself an important question: “Am I even in a consistent deficit to begin with?” The reality is...

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32:49

197. Food Noise: Break Free from Food Obsession and...

The Unf*ck Your Fitness Podcast ·

2025/07/22

Ever feel like your thoughts about food are nonstop? Like… you’re constantly thinking about what you should or shouldn’t eat, even when you're not hungry? That’s food noise, and those unwanted, intrusive thoughts about food that can seriously mess with your day-to-day life. I’ve had plenty of my own experiences with food noise (especially my early mom years when I chose to regularly dig my son’s pizza crust out of the trash - yep, true story)!! Diet culture really created shame ar...

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18:52

196. Letting Go of the Old Clothes and Embracing the...

The Unf*ck Your Fitness Podcast ·

2025/07/18

Something that is NOT talked about enough is the emotional rollercoaster that comes with cleaning out your closet, because…it’s never *just* about the clothes. I recently tried on some of my favorite shorts that I’ve had for years, and they just fit…differently. I started spiraling, and my thoughts were going everywhere from “Should I keep them?”, to “Should I try to shrink myself back into them?!” Talk about a total mindf*ck moment!! The truth is, our bodies change, even when we’re get...

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34:29

195. Gym Lingo 101: Key Terms and Tips to Help You...

The Unf*ck Your Fitness Podcast ·

2025/07/15

When it comes to the gym, it can almost feel like another planet with an entirely different language! Between the acronyms, weird phrases, and overly complicated terms, it’s no wonder you feel like you need a translator sometimes! In this episode, I’m breaking down common gym terms and lifting lingo in a way that actually makes sense. From reps and sets to volume and intensity, you’ll finally understand what the hell people mean when they say “progressive overload”, “time under tens...

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16:36

194. Why Protein Isn’t Enough: The Truth About ALL of...

The Unf*ck Your Fitness Podcast ·

2025/07/11

One of my all-time favorite things to talk about? PROTEIN! It’s no secret that most people don’t eat enough of it - it takes more intention and planning, and isn’t something most people are snacking on. While protein is essential and gets a LOT of hype these days, it’s not the whole story when it comes to your nutrition. Carbs and fats matter, too! It’s super common to see women crushing their protein goals and workouts, but completely ignoring carbs and fats. Honestly, you NEED all 3 m...

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37:46

193. Unf*ck the Middle: Why You’re Not “Stuck” -...

The Unf*ck Your Fitness Podcast ·

2025/07/08

Let’s talk about something that doesn’t get enough attention in the fitness world: MAINTENANCE. Nope…It’s not sexy, or flashy, and it’s definitely not talked about enough. But… if you're serious about building a sustainable, strong, AND energized body? It’s a phase you need to understand and embrace! Maintenance is not a “break”. You’re still training with intention, intensity, and you’re pushing for progress (just in a different way). You CAN still lose fat and build muscle while...

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13:25

192. THIS Is the Whole Point of Your Fitness Journey

The Unf*ck Your Fitness Podcast ·

2025/07/04

Sometimes it’s sooo easy to get caught up in tracking macros, workouts, and step goals, that you forget WHY you started your fitness journey in the first place. Like…the whole POINT of your fitness journey isn’t *just* weight loss, or what you see in the mirror. It’s about feeling GOOD in your body, having the energy to live fully, and building confidence that carries over into every area of life! The idea for this episode came to me after hearing a recent trending IG audio that says, “I ...

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36:35

191. Body Dysmorphia: The Struggle No One Talks About...

The Unf*ck Your Fitness Podcast ·

2025/07/01

A struggle that comes up for pretty much everyone, but isn’t talked about NEARLY enough in this space? Body dysmorphia. Yep, this one hits DEEP, and is so, so real. It shows up in quiet moments, fitting rooms, mirror reflections, and even when you’re crushing your fitness goals. I’ve felt it, my clients feel it, and I KNOW you do too. Most of us are walking around with some version of it, whether we say it out loud or not. This episode was sparked by a conversation with my client ...

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17:51

190. Building Strength: Lifting Heavy in a Way That...

The Unf*ck Your Fitness Podcast ·

2025/06/27

If you’ve ever found yourself wondering how much weight you should be lifting, or comparing your numbers to someone else’s, you’re NOT alone. This is something I get asked about pretty often! Honestly…the obsession with numbers can completely derail the whole point of your workout. Here’s the truth: lifting heavy is relative. There’s no magic number that determines whether you’re doing it “right.” What matters is your EFFORT! Lifting heavy means lifting a weight that challenges yo...

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53:04

189. Herbalism Meets Fitness: Simplify Your Habits...

The Unf*ck Your Fitness Podcast ·

2025/06/24

Have you ever wondered what herbalism actually is…or how it could realistically fit into your already-full life? I’m excited to welcome Rachelle Robinett to the podcast and have a fresh, no-fluff conversation on herbalism, the original form of medicine! Rachelle is an herbalist, educator, author, and a lifelong naturalist. Her new book, Naturally (which comes out July 2025), dives into nine core herbs and how they can support your body in ways you might not expect. Whether i...

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14:23

188. Fitness Without the “Fluff”: How to Simplify and...

The Unf*ck Your Fitness Podcast ·

2025/06/20

Let’s be honest: most of you are out here doing WAY too much of what doesn’t matter - especially when it comes to fitness. You’re consuming alllll the content, chasing new & shiny workouts, and trying to “fix” the weekend by starting over every freaking Monday. You’re obsessing over fat burners and the “perfect” macros, but honestly, where the hell is it REALLY getting you?! Here’s the deal - more isn’t better. Doing “more” will only lead you to burnout, paralysis, and lik...

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30:51

187. Redefining Fitness on YOUR Terms: What Does It...

The Unf*ck Your Fitness Podcast ·

2025/06/17

In today’s episode, I want you to get crystal clear on what fitness ACTUALLY means to you. I’m not talking about what your Instagram feed is telling you, or what your old Beachbody program claimed it should be. If you’re serious about unf*cking your fitness, this is the first step - you can’t skip it! I used to think fitness meant burning the most calories, chasing a smaller body, and hating my workouts. For years, I had ZERO clue what I was doing, because I was following someone else’s d...

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74:57

186. Real Talk on Body Recomp for Women, Authentic...

The Unf*ck Your Fitness Podcast ·

2025/06/10

Today’s episode brings the FIRE and laughs with my special guest, Aram Grigorian! Aram is a fitness and nutrition coach known for his no-BS approach, sarcasm, and sharp insights into what actually moves the needle for women. As the creator of Four Weeks to the Beach program, he provides the best, full-service experience for his clients, focusing on training, nutrition, and lifestyle for lasting results. In this convo, we dive into a variety of hot topics, like the concept of body recompos...

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18:21

185. Moving Vs. Training: The Truth About Body Recomp...

The Unf*ck Your Fitness Podcast ·

2025/06/06

Let’s talk about a question I hear a lot: “Am I training hard enough?” The answer? Probably not…especially if you’re not seeing the results you’re working for (i.e. if your goal is body recomp)! This isn’t about being extreme or living in the gym, BUT…if you’re just moving your body without a plan and calling it “training,” you’re definitely selling yourself short! Your body adapts to what you consistently do. If you want change, you’ve GOTTA challenge it (I love using RPE as a tool to ...

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36:16

184. Clear Skin from the Inside Out: Acne, Hormones &...

The Unf*ck Your Fitness Podcast ·

2025/06/03

If you’ve ever silently struggled with acne and other frustrating skin issues that just won’t go away (no matter what you try), today’s episode is for YOU. I’m honored to welcome Katie Stewart to the podcast, because she is the perfect guest to break this topic down! Katie Stewart is a holistic nutritionist, host of the Clear Skin Chronicles podcast, and a total powerhouse when it comes to functional wellness. Before stepping into the world of nutrition, she spent 14 years working in broa...

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