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Life feels a little freaking heavy right now, doesn't it??  Between the changing seasons, busy schedules, social media, family responsibilities, and trying to take care of ourselves, there's A LOT going on.  Instead of another episode diving deep into workouts, macros, or anything fitness related, I really just want to chat with you. Sometimes, we need a reminder that we're all navigating our own shit (and we’re not doing it alone). Lately, I've been feeling the pull to slow down, spend less time online, and be more intentional about how I'm spending my days. I’m making changes this fall to simplify my life, protect my time + create routines that actually support what matters most to me! We’re talking about the mental load, social media overload, being more present, and making small changes that help life feel a little lighter. Because slowing down doesn’t mean giving up on yourself. Sometimes taking care of yourself means doing LESS, not more. So grab your coffee, go for a walk, or just hang out with me for a little girl talk. We’re all figuring this shit out together! Episode recap: Why I'm feeling the pull to slow down, unplug & live more intentionally this fallHow social media overload and comparison can really affect our mindsetMaking distractions less convenient + creating routines that support our prioritiesSimplifying fitness habits to reduce the mental load when life gets busyWhy slowing down doesn't mean giving up on your goals or breaking promises to yourselfReal-life struggles we’re all navigatingFinding ways to prioritize yourself without feeling selfish or waiting for life to calm downRemembering that you're ALWAYS worthy of taking care of yourself Links/Resources: Get your free Fitness AuditSHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA’s and Creatine!Join FIT CLUB, my monthly fitness membershipConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

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 needs to support it. You need a few things in place to do this well: consistent resistance training, progressive overload, adequate protein, an understanding of your maintenance calories, and a willingness to actually commit to this.  If your goal is to build your glutes, shape your shoulders, add muscle to your legs, and ultimately “look” like you lift, we're training for muscle growth. Getting stronger is part of that process, but it isn't the entire goal.  A build isn't just eating more. It's giving your body the resources + the training stimulus it needs to freaking BUILD! Episode recap: What a lean build actually is + how to execute one intentionallyWhy increasing calories alone isn't enough to build muscleWhat should be in place BEFORE adding calories for a lean buildWhat to track during a build beyond just changes on the scaleThe difference between training for strength vs. hypertrophyHow rep ranges, progressive overload, and training close to failure support muscle growthWhy there's no magical rep range for building, strengthening, or “toning” muscleHow to train for hypertrophy without access to super-heavy weightsHow your training priorities shift during a build, maintenance & deficitWhy getting stronger is part of building muscle (but isn't the same as strength training)Aligning your nutrition & training so you're giving your body both the resources + stimulus to grow Links/Resources: Get your free Fitness AuditSHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA’s and Creatine!Join FIT CLUB, my monthly fitness membershipConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

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)! My goal with this episode (as always), is to unf*ck it for you so you understand what you're doing in your workouts + WHY it matters. No, you don't need to perfectly understand every training term to build muscle. But…the more you understand your workouts, the more confident and intentional you can become! Episode recap: Can you build muscle and cut at the same time?What is a lean build + how is it different from a traditional build?How often should you train each muscle group for muscle growth?What is progressive overload + how does it relate to training frequency?How do you choose the right workout split for your schedule & goals?What does RIR (reps in reserve) mean + how do you know if you're doing it correctly?How can you tell if you're actually lifting “heavy enough”?Good alternatives to lunges + how to approach exercise substitutions? Links/Resources: Get your free Fitness AuditSHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA’s and Creatine!Join FIT CLUB, my monthly fitness membershipConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

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 spend your entire fitness journey in a calorie deficit! In today’s episode, I'm breaking down what build season actually is, who it's for, and why constantly trying to lose weight might be keeping you from building the body you actually want.  The real question I want you to think about: Do you *really* need less body fat, or do you need more muscle? Ultimately, build season isn't giving up on your goals - it’s part of the freaking process. If you're ready to stop chasing the smallest version of yourself and start seeing what your body can BUILD, you’re in the right place - let’s do it!! Episode recap: What build season is + the goal shifts from fat loss to muscle growthWhy staying in a deficit can keep you from building the muscle & shape you wantHow to determine whether you need less body fat or more muscle right nowWho can benefit from a buildWhat a lean build looks like without a huge calorie surplusHow progress markers change when the scale is no longer the goalHow to use double progression to strategically increase reps and weightHow food, recovery, steps, cardio & HIIT fit into a buildWhy building muscle now can change your next fat-loss phaseShifting your focus from getting smaller to getting stronger, well-fueled, and better recovered Links/Resources: Get your free Fitness AuditSHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA’s and Creatine!Join FIT CLUB, my monthly fitness membershipConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

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 talking about why eating less has become our default answer anytime we don't like what we see (and why that's not always the solution). If you're building muscle or recomping, the scale might barely move (or it might *gasp* go UP), while your strength, measurements, photos, and body composition are changing. Also, you’ve GOT to get super honest about your training (and if it’s really effective). You don't need your workouts to entertain you. You need them to make you stronger! Before you drop your macros, look at the evidence. Audit your training, and assess your consistency, steps, recovery, and effort. Give your body enough time to respond BEFORE you change your macros! Episode recap: Thinking about whether your progress is actually stalled (or you’re measuring the wrong thing)Matching your progress markers to your goalHow to stop automatically blaming food when your body isn’t changing the way you wantTrain to build muscle instead of just burning caloriesPrioritizing progressive overload, challenging weights, adequate rest & tracking liftsRepeating exercises long enough to get strongerGetting honest about whether you’re *really* training hard enoughWhen too much lifting, cardio & HIIT is hurting your recovery and progressLetting strength training be the foundation for body recompositionAssessing your consistency, training, steps, recovery, and time to your plan Links/Resources: Register for my 3-Day Nutrition & Training Workshop Get your free Fitness AuditSHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA’s and Creatine!Join FIT CLUB, my monthly fitness membershipConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

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 use! In today’s episode, I'm breaking down the five things I would prioritize if I were building a home gym from scratch. But…having the *right* equipment isn't enough. If you want to build muscle at home, you still need to progressively overload, choose effective exercises, and train with intention!  And…if you’re ready to stop guessing and figure out what your body actually needs, I’d love for you to join me September 28-30th, 2026, for my 3-Day Nutrition + Training Workshop. We’ll take everything we've been talking about on the podcast recently and put it into action for YOU. Can’t wait to see you there!! Episode recap: Why you don’t need an expensive or complicated setup to get results at homeIdentifying your fitness goal BEFORE buying home gym equipment5 pieces of equipment I would prioritize for a home gymChoosing cardio equipment based on what you’ll actually useWhere cardio fits into your overall fitness & body recomposition goalsWhat it really takes to build muscle + progressively overload from homeMy tips for buying quality used gym equipment (without wasting your money)Simple ways to modify exercises & make your existing space/equipment work Links/Resources: Register for my 3-Day Nutrition & Training WorkshopCheck out my ShopMyGet your free Fitness AuditSHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA’s and Creatine!Join FIT CLUB, my monthly membership with workouts you can do at home or the gymConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

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 been talking about with deficits, maintenance, and building muscle. Before you change your macros or adjust your workouts, you need to know your goal. Different goals require different strategies, and you can’t chase all of them at the same time. Fall doesn’t have to become another cycle of going all-in, quitting, and deciding you’ll start again in January. Do the Fitness Audit. Decide what you actually want, and choose the phase that supports that goal. You don’t need the perfect time or another complete overhaul. You need to decide, lock TF in, and give yourself enough time to actually get somewhere! Episode recap: Why you need to stop trying to fix every part of your fitness journey at onceUsing your Fitness Audit to identify the ONE area that needs your attention mostGetting clear on your actual goal before changing your macros or workoutsWhy you shouldn’t automatically default to a calorie deficit every time you want changeUnderstanding when maintenance might be the best goal for youWhy a build phase + eating more may be exactly what your body needsWhy building muscle matters at every age + stage of lifeWhy you don’t need the perfect Monday, season, or time to get startedCommitting to your plan long enough to get feedback + see progressUsing fall as a turning point instead of another cycle of going all-in and then quittingDeciding your goal, choosing the phase that supports it + locking TF in Links/Resources: Ep. 256 | The Fitness Audit: What’s Actually Keeping You Stuck?Get your free Fitness AuditSHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA’s and Creatine!Join FIT CLUB, my monthly membership with workouts you can do at home or the gymConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

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 your questions about calorie deficits, transitioning into maintenance, increasing carbs, and balancing macro tracking with your actual hunger and fullness cues.  As we head toward fall and build season, we're going to keep digging deeper into how to eat, train, and build muscle intentionally. No rushing, and no trying to change your entire body in one season. We're playing the long game, and as always, getting strong AF along the way! Episode recap: One of the worst lies women are told about fitnessMy best tips for a build/bulk phaseWhat changes when you enter a calorie deficit w/more muscle than beforeMicro-cuts + when they make senseHow to know if you’re actually in a calorie deficit + how long to stay thereWhat to eat when transitioning from a deficit into maintenanceHow to balance hunger + fullness cues while tracking macrosHow to explain macro tracking to someone who thinks it’s obsessive or restrictiveWhen it’s ideal to do progressive overloadThe best way to shorten a weight workout when you’re short on timeExercises that are over-hyped and/or don’t really do much for you Links/Resources: Get your free Fitness AuditSHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA’s and Creatine!Join FIT CLUB, my monthly membership with workouts you can do at home or the gymConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

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 rate yourself before answering the questions, get brutally honest about what you're actually doing, and then score yourself again.  No judgment, and no giving yourself the “right” answer. Just real information you can actually use! I've even created a free downloadable fitness audit so you can work through this episode with me and repeat the process every month. Print a few copies, grab a pen, and be f*cking honest with yourself.  Celebrate what's already working, find your highest-impact opportunity, and give yourself 30 days to work on it. I can’t wait to hear how it goes for you!! Episode recap: How to use the Fitness Audit to get honest about what’s really workingGetting clear on your primary fitness goal & whether your current actions support itAuditing your nutrition for calories, protein, consistency, sustainability & food noiseEvaluating whether you’re truly training with purpose or simply doing workoutsLooking at your movement + cardio and if it supports your goalsAssessing your recoveryGetting brutally honest about your mindset + consistencyComparing your scores, celebrating what you’re already doing well, and identifying your highest-impact opportunityChoose one area + 1-3 behaviors to focus on for the next 30 daysRepeating the audit monthly to track your progress, adjust, and keep moving forward Links/Resources: Get your free Fitness AuditEp. 254 | You’re Doing Everything Right…So Why Don’t You Look Like You Work Out?Ep. 255 | Why Your Dream Body Probably Weighs More Than You ThinkSHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA’s and Creatine!Join FIT CLUB, my monthly membership with workouts you can do at home or the gymConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

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 keeping you from getting there! In this episode, we're talking about why eating more and watching the scale go up can feel like such a mind f*ck (even when you're gaining muscle, getting stronger, and feeling better).  Your healthiest body may not be your lightest body, and your strongest body *might* weigh more than you think it should. Remember - the goal isn't to become the smallest version of yourself. It’s to become the strongest version of yourself, so let’s f*cking do it!! Episode recap: Why your dream body might actually weigh more than your goal weightWhere your goal weight came from + whether it still makes sense for your body & life NOWMoving from “how little can I eat” to “what does my body need to feel good, train hard, and build muscle?”Why eating more can feel uncomfortable after years of diet culture & restrictionWhy body recomposition requires fuelWhy the scale going up doesn't automatically mean you've gained fat.How eating enough can support every part of your lifeMeasuring progress by your strength, energy, confidence, performance, and consistencyShifting from becoming the smallest version of yourself to the strongest version Links/Resources: SHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA’s and Creatine!Join FIT CLUB, my monthly membership with workouts you can do at home or the gymConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

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, I'm breaking down six reasons your body may not be changing the way you want it to. From under-fueling and chasing perfection, to skipping recovery and overcomplicating your routine, these are the habits I see holding women back time and time again.  The goal isn't to do more - it’s to remove the things preventing your body from adapting and growing. Looking like you lift doesn't happen because you work yourself into the ground. It happens when you fuel your body, train with intention, recover well, and repeat the process long enough to let your body adapt! Episode recap: Why working harder doesn't always mean working smarterWhy under-fueling is keeping you building muscle + recovering wellFocusing on repeatable habits vs. trying to be “perfect” with everythingWhy you NEED recovery days Stop overcomplicating the basics Focus on optimizing + doing the basics firstWhy your body adapts to what you repeatedly do Links/Resources: Ep. 253 | Why Food Noise Is Real + Why It’s Keeping You StuckSHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA’s and Creatine!Join FIT CLUB, my monthly membership with workouts you can do at home or the gymConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick 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 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 set me free (instead of hold me back). Ultimately, food isn't supposed to control your thoughts, mood, or entire day. When you learn how to fuel your body (not punish it), you’ll experience one of THE most powerful mindset shifts.  If you're exhausted by constantly negotiating with yourself around food, feeling guilty after meals, or believing you have to earn what you eat, this conversation is for YOU. Healing doesn't happen overnight, but it can happen for you, one intentional choice at a time! Episode recap: What food noise actually is (and what it isn't)Recognizing the common signs of food noise in your daily lifeMy personal journey w/food noise + how I’ve found food freedomWhy quick fixes don't solve food noiseHow diet culture & past experiences really shape your relationship w/foodViewing food as FUEL + how you to start fueling your bodyHow tracking macros can create freedom (not restriction)Why healing your relationship w/food takes timeWhy lasting food freedom IS possible Links/Resources: SHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA’s and Creatine!Join FIT CLUB, my monthly membership with workouts you can do at home or the gymConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

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, building muscle, adjusting your calories when necessary, and more. And no…there isn’t one *perfect* calorie target or magic formula. Your body is unique, and the best way to learn what works is by collecting data, staying consistent, and making intentional adjustments along the way! Remember - every fitness journey is different, but the fundamentals stay the same. Keep learning, stay consistent, and trust the process. You’ll be AMAZED at what happens when you stop guessing + start building habits that actually last! Episode recap: Are maintenance calories an exact number or a range?How do I know if my maintenance calories are actually correct?How do I increase my calories after being in a calorie deficit?How long should I stay in maintenance?How do I loosen up tracking once I've found my maintenance calories?Where do I start if I have 50+ pounds to lose?How long should I stay in a calorie deficit?How do I get comfortable eating more in a surplus?Should I carb cycle while in a calorie deficit?Should I adjust my calories based on my workout that day?How do I know if I'm building muscle vs. gaining fat? Links/Resources: SHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA’s and Creatine!Listen to the Girls with Opinions PodcastJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

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 break down exactly how to move from a calorie deficit into maintenance, what accidental maintenance vs. intentional maintenance looks like, how to build muscle without overdoing it, and more.  The goal isn't to jump from one extreme to another - it’s to make small, intentional adjustments that your body can actually sustain. Remember, your fitness journey shouldn't be built around constantly starting over. It should be built around understanding what phase you're in, WHY you're there, and where you're headed next! Episode recap: How to confidently move between a calorie deficit, maintenance & build phaseHow to transition from fat loss into maintenance without losing your progressAccidental maintenance vs. intentional maintenanceHow to enter a build phase to support muscle growth without overdoing itHow to know when you’re truly ready for another fat-loss phaseMaking intentional decisions (not emotional ones) w/your nutrition phasesHow to avoid common mistakes like chronic dieting, fearing maintenance & changing calories too quicklyWhy consistency and patience will always beat starting over every Monday Links/Resources: SHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA’s and Creatine!Listen to the Girls with Opinions PodcastJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick 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 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 you5 questions I ask every client before setting calories or macrosKey pieces that determine the right nutrition phase for you7 common client scenarios to help you identify where YOU are + what your next step should beWhy different goals require different strategiesWhy maintenance isn’t a setbackHow to avoid common mistakes like chronic dieting, fearing food & chasing quick fixes Links/Resources: SHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA’s and Creatine!Listen to the Girls with Opinions PodcastJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show