The Unf*ck Your Fitness Podcast

If you've ever wondered whether you should be in a calorie deficit, maintenance, or build phase, you're not alone. It's one of THE most common questions I get!

The truth though? There isn't one *right* answer for everyone. Your goals, history, lifestyle, and how your body is responding all matter. Instead of copying what someone else is doing, it's time to figure out what your body actually needs!

In this episode, I'm sharing the five questions I walk through with every 1:1 client before I ever recommend calories or macros. I also walk through seven real-life scenarios to help you identify where YOU are right now.

Understanding your current phase is the first step toward making progress without constantly starting over every.single.Monday.

The goal isn't to stay in a calorie deficit forever. It’s to understand nutrition well enough to move confidently between phases, fuel your body with intention, and STOP chasing quick fixes. Stay tuned for next week’s episode because we’re putting this all together with exactly what each nutrition phase looks like in practice!

Episode recap:
The difference between a calorie deficit, maintenance, and build phase + which one makes sense for you
5 questions I ask every client before setting calories or macros
Key pieces that determine the right nutrition phase for you
7 common client scenarios to help you identify where YOU are + what your next step should be
Why different goals require different strategies
Why maintenance isn’t a setback
How to avoid common mistakes like chronic dieting, fearing food & chasing quick fixes

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

If you've ever thought your goal was to stay in a calorie deficit for as long as possible, this episode is for you.

In the last episode, we talked about calorie deficits: what they are, how they work, and why they're necessary for fat loss. But what most people never learn is what comes after the deficit.

The truth is, a calorie deficit is just one phase of your fitness journey…not your forever plan.

In this episode, we're talking about why maintenance calories are a great tool for long-term success, when a building phase actually makes sense, and why cycling through different phases is how you create lasting body recomposition instead of staying stuck in an endless diet.

A calorie deficit is a tool, not a destination. The goal isn't to spend your life eating less. The goal is to understand when to diet, when to maintain, and when to build so you can create a stronger, healthier body that lasts for years.

In this episode, we cover:
Why a calorie deficit should be viewed as a season, not a lifestyle
How to know when it's time to come out of a deficit
Why maintenance calories are not the same as "giving up"
What a building phase actually is (and why it doesn't mean "getting bulky")
Why building muscle now can make future fat-loss phases more successful
The different phases of fat loss and body recomposition
Why fitness is a cycle, not one long diet

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

You've heard it before: "The only way to lose weight is a calorie deficit." And while that statement is technically true, it's also one of the most oversimplified pieces of fitness advice on the internet.

In this episode, I'm breaking down what a calorie deficit actually is, why it's not as simple as "eat less and move more," and why some women may need to focus on maintenance calories before worrying about fat loss.

If you've ever felt stuck, frustrated, or confused about why eating less isn't working anymore, this episode is for you.

In this episode, we cover:
What a calorie deficit actually is and how it works
Why fat loss requires a calorie deficit - but that doesn't mean starvation
Why "eat less, move more" isn't always helpful advice
How your starting point determines your fat-loss approach
When maintenance calories may be more beneficial than a deficit
What reverse dieting is and who it may help
How calorie deficits connect to body recomposition
Signs your calorie deficit may be too aggressive

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

In this episode, I’m joined by obstetrician/gynecologist Dr. Hannah Ryles to talk about exercise, fertility, pregnancy, and postpartum recovery.

We cover how the right kind of movement can support fertility, hormonal balance, and metabolic health, as well as when exercise can become too much stress on the body. We also talk about what types of workouts are safe while trying to conceive, how to train during each trimester, and what advice around pregnancy fitness is outdated or overly fear-based.

We also dive into postpartum fitness beyond “bouncing back.” We talk about the six-week clearance, pelvic floor and core recovery, returning to strength training, and how postpartum movement can support long-term reproductive health.

This episode is full of practical information for women who want to feel strong, supported, and educated before pregnancy, during pregnancy, and after birth.

In this episode, we cover:
How exercise can support fertility and reproductive health
When exercise may become too much stress on the body
Whether you need to modify workouts during the two-week wait
How workouts may change in the first, second, and third trimester
Pregnancy fitness myths that need to go
What to know about the six-week postpartum clearance
Why postpartum fitness is about more than weight loss
How to rebuild strength safely after birth
What women need to understand about long-term fitness

**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. These conversations are for educational purposes only. Please seek the advice of your physician or healthcare provider regarding any medical condition or treatment.

Links/Resources:
Learn about the Expect App for Pregnancy Optimized Fitness
Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
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 with Kristy & Erin
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

In this Q&A episode, I’m answering some of the fitness questions you have sent in recently, and we are covering a lot of the things that tend to make women overthink their progress.

We talk about protein and whether it’s possible to eat too much, how to find a fat loss calorie goal that actually works for you, and what to do if tracking macros brings out your perfectionist side. I also break down whether you need special shoes for lifting, if compound lifts are enough to build muscle, and how I became more comfortable lifting heavy weights over time.

We also get into deload weeks…what they are, when to use them, and why backing off can actually help you keep making progress. And of course, we talk about cravings, willpower, mindset, and why white-knuckling your way through fitness is not the goal.

This episode is practical, honest, and full of reminders that fitness does not have to be so all-or-nothing. You do not need to be perfect with your macros, scared of eating more protein, or intimidated by the gym. You need a plan, realistic expectations, and the confidence to keep showing up.

Episode Recap:
Protein goals and whether you can eat too much
Perfectionism with macros
Finding your fat loss calories
Shoes for lifting
Compound lifts vs. isolation movements
Deload weeks
Building confidence with heavy weights
Cravings, willpower, and mindset

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