The Unf*ck Your Fitness Podcast
This podcast helps listeners break free from fad diets and achieve long-term health and fitness goals. Host Kristy Castillo shares insights on building confidence, enjoying the fitness journey, and making sustainable lifestyle changes. Topics include effective workouts, proper nutrition, and mindset shifts to overcome diet culture. The show is aimed at busy individuals who want to transform their bodies and lives.
Episodes
263. How to Execute a Lean Build + Train for Muscle Growth
We're officially diving deeper into lean build season, because eating more food alone isn't going to build the body you want!If you're increasing your calories, but your training isn't giving your body a reason to change, you're not actually setting yourself up to build muscle. In today’s episode, I'm talking about how to execute a lean build AND how your training nee
262. Build Season Q&A: Lean Builds, Training Splits, RIR + More
I’m excited to continue our build season conversation with another fun Q&A!In today’s episode, I'm talking all about TRAINING. Think lean builds (something I’ve been asked about a lot lately), body recomposition, workout splits, progressive overload, reps in reserve (RIR), and more. Yes, ALL of the stuff that can sound way more complicated than it actually is (I promise, it really isn’t)!
261. Build Season 101: Eat More, Lift Heavy + Finally Build the Body You Want
We are officially moving into BUILD season (which I’m pumped about)!But…maybe the thought of intentionally eating more, watching the scale potentially go up, and NOT trying to get smaller makes you uncomfortable. If you can relate, you’re not alone, but it’s something we need to talk about more.If you want more muscle, shape, strength, and that “toned” look everyone is chasing, you can't spen
260. Not Seeing Progress? Your Macros Might Not Be the Problem
Feel like your progress has stalled? The scale isn't moving, your clothes fit the same, and you’re not seeing the changes you want in the mirror.Naturally, your first thought is “Should I lower my calories?” Before you start cutting food again though, I need you to think about this instead: Are you actually training hard enough to give your body a reason to change?In today’s episode, I'm
259. Building a Home Gym? What You Really Need to Get Results at Home
Feeling like you want to build your home gym? Well…you do NOT need a garage full of brand new equipment, or every shiny fitness gadget social media tells you to buy. You definitely don't need to believe the BS that says you can only build muscle or progressively overload in a gym, either. You can totally build an amazing body from home - you just need the right equipment that you’ll actually
258. Deficit, Maintenance or Build? It’s Time to Lock TF In with Your Fitness this Fall
September feels like a turning point, but…not in a “change your entire freaking life today” kind of way. It’s more like a transition. Summer is winding down, and routines are shifting. This is your opportunity to *finally* stop being wishy-washy about your fitness and decide what you actually want to work toward!In today’s episode, I’m building on the Fitness Audit (ep. 256), and everything we’ve
257. Fitness Q&A: Muscle Building, Micro Cuts, Macro Tracking + More
You asked, I answered, so…I’m doing another FUN fitness Q&A!In today’s episode, I’m covering everything from building muscle and calorie deficits, to macro tracking, progressive overload, and training smarter. Basically, if you've been wondering what you should actually be doing with your fitness right now, there's probably something in this episode for you!I'm also answering yo
256. The Fitness Audit: What's Actually Keeping You Stuck?
Feeling like your entire fitness journey is a hot mess? Before you cut more calories, add another workout, or decide you'll just “start over Monday,” I want you to do something different: audit your fitness!In this episode, I'm walking you through a full fitness audit across six areas: goal clarity, nutrition, training, movement + cardio, recovery, and mindset + consistency. You'll
255. Why Your Dream Body Probably Weighs More Than You Think
What if the body you're working sooo hard to build actually weighs MORE than the number you've been chasing? For years, women have been taught that smaller equals better. Eat as little as possible, weigh less, fit into smaller jeans, etc. - the list goes on.But…if your goal is to look strong, muscular, healthy, and confident, constantly trying to shrink yourself might be the exact thing
254. You’re Doing Everything Right…So Why Don’t You Look Like You Work Out?
Ever feel like you're doing all the "right" things, like tracking your food, lifting weights, and getting your steps in, but…you don’t look like you work out?It’s one of THE most common frustrations I hear from the ladies I work with! It’s usually not because you're lazy or your body is “broken”. More often, it’s because you're working on the wrong things.In this episode,
253. Why Food Noise Is REAL + Why It’s Keeping You Stuck
If you've ever felt like food is constantly on your mind, you're NOT alone.Food noise is definitely a buzzword these days - it’s literally EVERYWHERE. It’s also one of the most overlooked parts of a health journey!Food noise can feel overwhelming. I’ve had my own experience with food noise, from restrictive dieting and all-or-nothing thinking, to finally understanding how nutrition can s
252. Nutrition Q&A: Calories, Maintenance, Muscle Building & More
After spending the last several episodes breaking down calorie deficits, maintenance, and build phases, I KNEW it was time to answer some questions that I’ve been getting from you!In today’s episode, I’m answering some of the most common nutrition questions I receive. From how to find your true maintenance calories and transition out of a deficit, to tracking food without becoming obsessed, buildi
251. How to Transition Between Calorie Deficit, Maintenance & Build Phase
Understanding calorie deficits, maintenance, and build phases is one thing.But… knowing how to move between them? That’s what actually creates lasting results!Too many women bounce from one extreme to the next, wondering why they're stuck in the same cycle. Every nutrition phase has a purpose, and learning how to transition intentionally can completely change your progress.In this episode, I
250. How to Know If You Should Be in a Calorie Deficit, Maintenance, or Build Phase
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 y
249. The Deficit Isn't the Finish Line: Maintenance, Building & Why You Can't Diet Forever
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 fo
248. Understanding the Truth About Calorie Deficits
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 fo
247. Exercise, Fertility, and Pregnancy with Dr. Hannah Ryles
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 trai
246. Q&A: Protein Goals, Fat Loss Calories, Deloads, and Gym Confidence
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 do
245. Understanding Body Recomposition | The Gym Confidence Series
Most women think they need to lose weight to change their body… but what they actually want is body recomposition.In this episode of the Gym Confidence Series, we’re breaking down what body recomp actually means, why strength training changes your shape, and why the “toned” look so many women want actually comes from building muscle - not starving yourself or doing endless cardio.I also talk about
244. How to Structure Your Workouts Without Overthinking It | The Gym Confidence Series
If building your own workouts feels confusing, random, or overwhelming… this episode is for you. A lot of people think they need more complicated workouts, more exercises, more sweat, or a “perfect” plan to see results. In reality - most people are overcomplicating fitness and making it way harder than it needs to be.In this episode of the Gym Confidence Series, we’re breaking down how workouts ac
243. What to Use at the Gym (Without Feeling Overwhelmed) | The Gym Confidence Series
Walking into the gym can feel intimidating when you don’t know what anything does. Between the machines, dumbbells, barbells, cable stations and cardio equipment… it’s easy to feel overwhelmed before you even start. A lot of women avoid the gym completely - not because they aren’t capable - but because they feel like everyone else knows something they don’t.In this episode of the Gym Confidence Se
242. Gym Lingo 101: Terms You Need to Know to Feel Confident in the Gym | The Gym Confidence Series
Have you ever opened a workout and thought, “Okay… what the hell does that mean!?” Same. And honestly, this is exactly why I wanted to record this episode.This is the first episode in The Gym Confidence Series, where we are going to unf*ck the confusion around workouts, nutrition, and what it actually takes to see results.Let’s be real: the gym can already feel intimidating enough and then you add
241. Client Story: How Julie Lost 30 Pounds, Built Muscle, and Changed Her Mindset
I am so excited to feature one one of my Unf*ck Your Fitness clients, Julie, to talk about her fitness journey over the last three years!Julie came to me feeling frustrated, overwhelmed, underfed, and stuck. She had recently changed jobs, was navigating a new ulcerative colitis diagnosis, had gained weight, and knew she wanted to feel like herself again…but she had no idea where to start.We talk a
240. Q&A: Bloating & Gut Support, Glute Growth, Deload Weeks, Fasting and GLP-1s
In this Q&A episode, I’m answering some of the questions you have sent in recently, and we are covering a little bit of everything.We talk about what I personally use for bloating and gut support, the smart scales I’ve used, and the app I use regularly for tracking food and macros. I also share what my deload weeks look like, especially because I do have to train a little differently and reall
239. Creatine, Aminos, and Why Muscle Matters More Than Ever with Liz Plosser
In this episode, I’m joined by Liz Plosser to talk about essential amino acids, creatine, protein, aging, and why muscle matters so much for women. We break down the difference between protein powder, creatine, and EAAs, talk about why recovery and muscle preservation become even more important as we age, and get into the bigger picture of supporting your body well in every season.This conversatio
238. How to Stop Obsessing Over the End Result
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 wh
237. Straight Sets, Supersets, and Circuits: What’s Best for Body Recomp?
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
236. The Truth About Rest Days and Muscle Growth
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 lo
235. Why Diets Work…But Still Keep You Stuck
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 l
234. My Thoughts on Alcohol, Fitness, and the Confidence to Make Your Own Choices
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
233. Fitness Built More Than My Body
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, discipl
232. Real Life Q+A: Meal Timing, Measuring Progress, Progressive Overload, and How to “Do It All”
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 prog
231. 4 Mindset Shifts That Took Me to the Next Level with My Training and Macros
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 con
230. Calories In, Calories Out Is Real…But It’s Only Part of the Equation
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 t
229. What Training Volume & Intensity Actually Mean
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 musc
228. Fitness Q&A: Strength Training, Cardio Timing, Body Recomp During Perimenopause & More
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 k
227. Your Body Is NOT Amazon Prime - Stop Expecting Instant Results
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.
226. Pain-Free Performance: How to Build a Powerful and Healthy Body for Life with Dr. John Rusin
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-pers
225. Set Your Standards So High People Think You’re Crazy
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
224. Why Your Goals Aren’t Working + How to Build Real Self-Trust This Year
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 your
223. The Problem With New Year Energy + What to Do Instead
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
222. When Growth Demands a Pivot: The Rebranding of Unf*ck Your Fitness
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 tr
221. The Bare Minimum Is Enough: Real Talk for You This Christmas
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, unex
220. Romanticizing Your Fitness: Softness, Intention & Connection This Holiday Season
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
219. Overeating During the Holidays: How to Stop the “Screw-It” Spiral + Actually Break the Cycle
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,
218. Quiet Progress Counts: Why You’re Doing Better Than You Think
The holidays hit different, don’t they? One minute you feel like you’ve had your whole year together, and then suddenly, October and November roll in and you’re like “what the hell am I even doing?!”If that’s you, you’re NOT alone - my clients feel this every.single.year (and yep, I’ve been there too). Honestly though? You’re doing WAY better than you think. Even if you haven’t been “perfect”, you
217. Simple Habits I’m Grateful For + Why They Matter Even More Right Now
As much as I LOVE the cozy vibes, food, and extra family time that come with the holiday season, it can definitely knock you off your routine if you’re not paying attention.Honestly? This is the PERFECT time to check in with yourself, and get thankful for the habits that have actually carried you this year! When it comes to habits, the reality is simple: if it’s not a habit, you’re not doing it co
216. How to Train (or Not Train) During the Holidays Without Losing Progress
The holidays are coming QUICKLY!If you’re anything like me, you’re staring at your calendar like “how did we get here, and how is all of this happening in the next 6 weeks?!” It’s the time for Thanksgiving prep, Christmas planning, kids’ activities, basketball season, and alllll the food-focused events. It’s a LOT, and it can totally knock you off your fitness routine if you’re not prepared (yep,
215. How to Set Boundaries During the Holiday Season (Without Feeling Like the Grinch)
It’s that time of year again - the holiday season is upon us! While the holidays can be fun and cozy, they can also be a LOT. The endless events, extra time with family, and food EVERYWHERE, it’s no wonder you feel overwhelmed on your fitness journey.The truth though? You’re allowed to have BOUNDARIES. You can enjoy the holidays and stay aligned with your goals!Setting boundaries isn’t about being
214. Getting Back on Track After After Surgery, Illness, Pregnancy, or Major Life Events
Let’s be real - getting “back on track” after something hard (whether it’s a surgery, illness, pregnancy, or just life throwing you a massive curveball) can feel nearly impossible. I’ve had my fair share of those moments lately. My body, my mind, and my emotions have been through a LOT over this last year honestly. The truth though? You’re not starting from zero, and you haven’t “lost” all your pr
213. Unf*ck Your Workouts Q&A: Cardio, Workout Splits, Burnout and More
I’m excited to do another fun Q&A, all about the PHYSICAL side of fitness! We’re talking lifting, cardio, muscle growth, and the questions that always seem to come up when you’re trying to “do it all.” Maybe you’ve wondered whether your 10K steps and extra cardio are ruining your gains. Maybe you’ve thought you needed to overhaul your split (and change up your workouts every month), or you’re
212. Fall Reset: Making Meal Prep & Planning REAL (Not Pinterest-Perfect)
Last week, we talked all about fall routines and the mental and physical reset that comes with this season. Now…it’s time to talk all things FOOD!Let’s be honest - fall brings out alllll the apple-cinnamon and pumpkin-everything vibes, along with cozy soups, casseroles, and more.But…it’s also the time when so many of us are ready to get back on track with our nutrition and meal prep!Honestly thoug
211. Fall Energy Shift: Mindful Motivation, Intentional Routines & Gaining Control Again
Fall has officially arrived! Even though it’s not the start of a new year, it somehow “feels” like one, you know? There’s just something about this season that feels fresh, intentional…and grounding. I’ll be honest - I’ve always been (and always will be) a summer girl! I looove all things summer, and I’ve really worked on shifting my mindset to not “dread” fall (because honestly, winter and the co
210. Real Life Update: My Year With Perimenopause, Health Struggles & Fitness Pivots
If you’ve been listening to the podcast regularly or following me on social media, you know this year has been quite a roller coaster for me health-wise. I’ve been way more consistent with my macros lately, and I’m easing into a build season this fall, but to be real with you…it’s been a STRUGGLE.From crazy perimenopause symptoms to blood pressure issues and feeling like my body just isn’t respond
209. Macros Q&A: Ratios, Nutrition Habits and Weekends | Macros Series
I’m excited to wrap up the macros series with a fun Q&A - I received several awesome questions I knew I had to answer here!If you’ve ever struggled with your “ideal” macro ratios, how to hit protein targets without going over on calories, or you’re looking for clever ways to add calorie-dense, nourishing snacks into your day, I’m diving into ALL of these in this episode.I know it can feel over
208. Messy Macros: Why Imperfect Tracking Will STILL Bring You Results | Macros Series
Tracking macros is not about perfection - it’s about consistency. I hear from sooo many women who feel like they can only track when life is calm, predictable, and “perfect.”But..let’s be real. Life never ACTUALLY looks like that! There will always be dinners out, trips, holidays, etc. - you name it. That’s why tracking should fit into your REAL life (not the other way around).Ultimately, you can’
207. How to Start Tracking Macros Without Becoming Obsessed or Losing Your Mind | Macros Series
I’m excited to keep our macros series rolling today, because it’s not enough to just “know” what macros are. The magic happens when you actually START tracking them! This isn’t about being “perfect”, or obsessing over every bite. It’s about awareness, creating habits, and finally understanding how your nutrition lines up with your goals. If you’ve ever felt like tracking was “too much,” overwhelmi
206. Macros Decoded: Why Protein, Carbs & Fats Actually Matter | Macros Series
If you’ve ever felt confused about what protein, carbs, and fats actually do in your body, you’re NOT alone. Diet culture has made it way too easy to fear carbs, avoid fats, and under-eat protein.The truth though? You need all THREE if you want lasting results on your fitness journey! Once I really learned about macros and how to apply them in my everyday life, my body started changing in the ways
205. WTF Are Macros (and Why You Can’t Ignore Them) | Macros Series
I’m PUMPED to be kicking off a brand-new series on the podcast, all about…MACROS!If you’ve been putting in the work at the gym, but still aren’t seeing the results you want, chances are your nutrition isn’t actually supporting your goals.That’s where really understanding macros comes in (and why I’m here to help unf*ck them for you)!You may be wondering “WTF are macros, really?!”. Basically, macro
204. Phases, Fat Loss, Mindset, and More: Answering YOUR Biggest Questions
For this episode, I’m digging DEEPER into the conversations we’ve recently had around nutrition phases, mindset, and the bigger picture of structuring your year with intention. I want to break your questions down here, so you can apply these strategies to YOUR real life!We’re covering everything from how to set up your phases, how your workouts should shift for a cut, build, or maintenance, and ho
203. The Mental Game Behind Body Recomp (That Nobody Talks About)
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: ea
202. How to Structure Year Round Nutrition Phases for Body Recomp
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 fo
201. Protein, Progress and Protecting Your Muscle as You Age with Liz Plosser
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), a
200. I Want to Thank ME: Celebrating 1 Million Downloads + A Fun Q&A
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
199. Refeed Days: A Smart Strategy, or Just Another Excuse?
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 no
198. Are You *Actually* in a Calorie Deficit? Stop Guessing - Start Tracking
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
197. Food Noise: Break Free from Food Obsession and Build a Healthier Relationship with Food
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’
196. Letting Go of the Old Clothes and Embracing the New YOU on Your Fitness Journey
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?!”
195. Gym Lingo 101: Key Terms and Tips to Help You Feel Confident While Lifting
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 under
194. Why Protein Isn’t Enough: The Truth About ALL of Your Macros + Why They Matter
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 protei
193. Unf*ck the Middle: Why You’re Not “Stuck” - You’re in Maintenance
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 pushi
192. THIS Is the Whole Point of Your Fitness Journey
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!T
191. Body Dysmorphia: The Struggle No One Talks About + Why It Doesn’t Disappear at Your “Goal Weight”
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 w
190. Building Strength: Lifting Heavy in a Way That Works for YOU
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.” W
189. Herbalism Meets Fitness: Simplify Your Habits and Reconnect with Your Body ft. Rachelle Robinett
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 he
188. Fitness Without the “Fluff”: How to Simplify and See Real Progress on Your Fitness Journey
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 -
187. Redefining Fitness on YOUR Terms: What Does It Actually Mean to You?
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 work
186. Real Talk on Body Recomp for Women, Authentic Fitness Journeys, Accountability, and More with Aram Grigorian
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 res
185. Moving Vs. Training: The Truth About Body Recomp and RPE
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 consis
184. Clear Skin from the Inside Out: Acne, Hormones & Functional Healing with Katie Stewart
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 functiona
