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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

29:46

238. How to Stop Obsessing Over the End Result

The Unf*ck Your Fitness Podcast ·

2026/04/21

In this episode, I’m talking about why obsessing over the end result can actually pull you further away from the progress you want. I see this so often with my clients.Obsessing over the end result and not focusing enough on the small wins or daily tasks. It is good to have goals. It is good to have a vision and a plan. But so often, we get so focused on where we want to be that we lose sight of what actually gets us there: the actions we take today. Real progress is not built in one perf...

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34:56

237. Straight Sets, Supersets, and Circuits: What’s...

The Unf*ck Your Fitness Podcast ·

2026/04/14

Not all workouts are built the same - and if your goal is body recomposition, that matters. In this episode, I’m breaking down the difference between straight sets, supersets, and circuits so you can better understand what each one is, what each one is good for, and how they actually impact your results. A lot of women have been taught to think that the “best” workout is the one that leaves you the most sweaty, out of breath, and exhausted. But harder is not always smarter, especially whe...

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32:43

236. The Truth About Rest Days and Muscle Growth

The Unf*ck Your Fitness Podcast ·

2026/04/07

If taking a rest day makes you feel guilty, anxious, or like you’re going to lose progress… this episode is for you. In this episode, I’m talking about the mindset shift I had to make around rest days, recovery, and what actually helps your body change. I used to believe taking a day off would make me gain weight, lose momentum, or somehow fall behind. A rest day meant that “I failed the plan” A lot of that came from the fitness culture I was around at the time, where doing more was...

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38:46

235. Why Diets Work…But Still Keep You Stuck

The Unf*ck Your Fitness Podcast ·

2026/03/31

Why do so many diets seem to work at first… but still leave women stuck? In this episode, I’m breaking down the difference between following food rules and actually understanding nutrition. From Beachbody containers to Weight Watchers points and other simplified diet systems, I’m talking about why these methods can create short-term results while failing to teach women what their body truly needs long-term. I’m also sharing a personal realization I had while measuring food and looking at ...

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35:43

234. My Thoughts on Alcohol, Fitness, and the...

The Unf*ck Your Fitness Podcast ·

2026/03/24

In this episode, I’m sharing (in a very real and raw way) my honest thoughts on alcohol, fitness, and the confidence it takes to make choices that truly align with you. I’ve mentioned recently that I’m not drinking this year, and while this is a personal choice and a challenge I set for myself, it also opened up a bigger conversation around confidence, self-trust, and doing what feels right for you - even when it’s not the expected choice. We’re also getting into the fitness side of alcoh...

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39:20

233. Fitness Built More Than My Body

The Unf*ck Your Fitness Podcast ·

2026/03/17

In this episode, I’m sharing (in a very real and raw way - thanks to building confidence in myself)) what fitness has made me better at - not just physically, but in the way I live my life every single day. It was crazy to think back on all the ways I have become a different person! What started as a conversation about workouts and body change turned into something much deeper: the skills, discipline, confidence, structure, and self-respect that fitness has built ME over time. I talk ab...

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36:39

232. Real Life Q+A: Meal Timing, Measuring Progress,...

The Unf*ck Your Fitness Podcast ·

2026/03/10

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 ...

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28:36

231. 4 Mindset Shifts That Took Me to the Next Level...

The Unf*ck Your Fitness Podcast ·

2026/03/03

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...

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38:54

230. Calories In, Calories Out Is Real…But It’s Only...

The Unf*ck Your Fitness Podcast ·

2026/02/24

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 hormo...

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33:31

229. What Training Volume & Intensity Actually Mean

The Unf*ck Your Fitness Podcast ·

2026/02/17

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 o...

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34:06

228. Fitness Q&A: Strength Training, Cardio Timing,...

The Unf*ck Your Fitness Podcast ·

2026/02/10

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 ques...

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35:47

227. Your Body Is NOT Amazon Prime - Stop Expecting...

The Unf*ck Your Fitness Podcast ·

2026/02/03

I’m just going to say it… Your body is NOT Amazon Prime. You don’t hit “order” on macros and wake up with your dream body 2 days later! Honestly, this expectation is why SO many people keep quitting. I see and hear it constantly from ladies: they track their macros for a couple of days (maybe a week), don't see the scale move, and immediately decide “nope - it’s not working”. But…let’s be real. Did you GAIN 20 pounds in two days? No. So, why would you expect to lose it tha...

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62:07

226. Pain-Free Performance: How to Build a Powerful...

The Unf*ck Your Fitness Podcast ·

2026/01/27

I’m very honored to welcome Dr. John Rusin to the podcast today! John is a physical therapist, personal trainer and injury prevention expert who has been named one of the top 50 fitness experts in the world by Men’s Health magazine. He’s also the founder and CEO of The Pain-Free Performance Specialist Certification (PPSC), which has proudly certified 20,000+ health and fitness professionals in-person since 2018. John and I first connected on Instagram, and I LOVED his book - couldn’t put ...

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35:22

225. Set Your Standards So High People Think You’re...

The Unf*ck Your Fitness Podcast ·

2026/01/20

January can feel heavy. Life is busy, schedules are packed, energy is low, and it’s easy to fall into that “blah” headspace. Instead of lowering the bar or going into survival mode though, this episode is a reminder that this is actually the PERFECT time to raise your standards. Yep - even if people think you’re a little crazy for it! High standards make people uncomfortable. They don’t always match the room, the vibe, or what’s considered “normal.” Honestly? “Normal” isn’t exactly workin...

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30:23

224. Why Your Goals Aren’t Working + How to Build...

The Unf*ck Your Fitness Podcast ·

2026/01/13

New year, same cycle? You set the goals, feel fired up for a week or two, and then…you slowly fall off the wagon. Sound familiar?? If that resonates, you are NOT alone! This episode is your permission slip to stop chasing brand-new, shiny New Year’s resolutions every.freaking.year, and start building something that actually lasts: self-trust. You don’t *need* new goals - you need more belief in yourself and follow-through with what you’re already doing! Self-trust isn’t about confidence...

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41:39

223. The Problem With New Year Energy + What to Do...

The Unf*ck Your Fitness Podcast ·

2026/01/06

Welcome to 2026, and a VERY different kind of January! This episode kicks off the year by NOT feeding into the loud, exhausting “new year, new me” noise that dominates the fitness space every.single.January. Instead, we’re starting where real change actually begins: self-trust. Here’s the uncomfortable truth most people won’t say out loud - new year motivation doesn’t work. It’s emotional, seasonal, and creates a false high that feels productive without requiring real action. ...

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35:05

222. When Growth Demands a Pivot: The Rebranding of...

The Unf*ck Your Fitness Podcast ·

2025/12/30

I’ll be honest - recording this episode felt exciting and a little terrifying. In today’s episode, I’m pulling back the curtain on a HUGE rebrand, officially merging Kristy Castillo Fit with Unf*ck Your Fitness! If you’re someone who tends to overthink, feels very type-A, or gets overwhelmed by big pivots, you’re not alone. This rebrand felt big, scary, and also, incredibly necessary. Here’s the truth: my business was built by an older version of me that no longer exists. While my c...

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37:01

221. The Bare Minimum Is Enough: Real Talk for You...

The Unf*ck Your Fitness Podcast ·

2025/12/23

Christmas week can be beautiful and magical, and also… heavy, chaotic, and emotionally exhausting. Today’s episode isn’t about protein targets, perfect workouts, or “balancing out” desserts. It’s about making your fitness a VIBE, and something that supports you (instead of draining you). This year stretched me in ways I never expected. From serious health issues to scary moments with my kids, unexpected losses, and being forced to slow down when I didn’t want to, 2025 asked mo...

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31:42

220. Romanticizing Your Fitness: Softness, Intention...

The Unf*ck Your Fitness Podcast ·

2025/12/16

Today’s episode came to me as I was about to hop in the shower, and I started listening to a podcast about “romanticizing winter”. It’s definitely not something I would have been intrigued by in the past, but I LOVED it. After listening, I thought “what if we romanticized our fitness journey?!” Like…I’m not a winter girlie at ALL (probably never will be), but something about softening into a season I usually resist made me think about softening into fitness, too. And no…not ...

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33:43

219. Overeating During the Holidays: How to Stop the...

The Unf*ck Your Fitness Podcast ·

2025/12/09

The holidays have a *special* way of bringing out those overeating habits, don’t they? You can be totally fine all year, but then December hits and suddenly EVERYTHING feels harder. My clients feel this every single year, and honestly…I do too! When you slow down long enough to pay attention to your habits, so much clarity comes up. Most overeating isn’t about lack of willpower - it’s about stress, decision fatigue, emotions, nostalgia, and an environment full of high-reward foods.&...

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