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 I wanted it to. That’s exactly what I want for you, too, and why I’m “decoding” macros for you in today’s episode!

Protein, carbohydrates, and fat ALL have a place in your diet. When you combine all three macros on your plate, your body runs better, your cravings go down, and food finally starts working with you, instead of against you!

It’s time to stop obsessing, start learning, and give your body the fuel it needs to perform, recover, and THRIVE!!

Episode recap:

• Why understanding macros = the ultimate food freedom
• Why protein is the “builder” macro + why most women need more of it
• Why carbs are your primary energy source + how they actually fuel your body
• Why fats are the regulator macro + why they’re ESSENTIAL
• How to build balanced plates with all 3 macros
• Simple action steps you can start TODAY

Links/Resources:

• Ep. 205 | WTF Are Macros (And Why You Can’t Ignore Them) | Macros Series
• Ep. 194 | Why Protein Isn’t Enough: The Truth About ALL of Your Macros + Why They Matter
• Ep. 201 | Protein, Progress, and Protecting Your Muscle as You Age with Liz Plosser
• Get 20% off your Kion supplements HERE
• Listen to the Sol Fit Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• 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!

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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, macronutrients are what food is made of - protein, carbs, and fats. They’re not another fad diet like Keto or Weight Watchers, and they’re different from calories.

Most people think they’re eating healthy, but don’t actually know what their breakdown looks like. This step is sooo important, and you can’t skip it if you want to see long-term results with your health!

This series is all about education that leads to actual implementation, so you can start seeing the body recomp results you’ve been chasing. Let’s keep it real, simple, and unf*ck macros together!

Episode recap:

• Why you can’t get the body you truly want without first understanding macros
• The 3 macronutrients + what “tracking macros” actually means
• Calories vs. macros + why knowing the difference changes everything
• Why the breakdown of your food matters more than you think
• The “all the rules” cycle that keeps women stuck in health & fitness + how to break free from it
• What to do if you’ve already hit your macros for the day, but you’re still hungry
• How eating intentionally and learning your body’s needs leads to more control + ultimate food freedom

Links/Resources:

• Ep. 194 | Why Protein Isn’t Enough: The Truth About ALL of Your Macros + Why They Matter
• Listen to the Sol Fit Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• 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

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 how to plan for upcoming vacations.

We’re also diving into why you can stay motivated without falling for every shiny “quick fix” that pops up in your feed, calorie adjustments, how to know when it’s time to move from a deficit to maintenance, and more.

This work doesn’t have to be complicated. You don’t have to do everything “perfectly”, or live in a constant state of “cutting” to make progress.

The most powerful thing you can do is stay consistent, give yourself grace, and trust that your body can and WILL respond over time!

Episode recap:

• How to align your year-long nutrition and fitness phases with YOUR life & goals
• What changes (and what stays the same) in your workouts across each phase
• Simple ways to track your phases with a planner, calendar, or sheet
• How to approach vacations without stressing over your current phase
• Why weekly calories matter more than obsessing over daily numbers
• A peek into my daily schedule + why it’s never “perfect”
• Why living in a constant cut is a recipe for burnout
• How to phase if you still have significant fat loss goals
• What calorie adjustments should really look like week-to-week
• Navigating nutrition when fresh food isn’t always available
• Staying motivated long-term without falling for quick fixes
• What to focus on in the gym during a cut
• My take on daily step goals + what actually counts
• How to know if it’s time to reverse to maintenance, even when you’re not at your “goal” yet
• Why maintenance levels shift over time + how to embrace those changes

Links/Resources:

• Ep. 202 | How to Structure Year Round Nutrition Phases for Body Recomp
• Ep. 203 | The Mental Game Behind Body Recomp (That Nobody Talks About)
• Listen to the Sol Fit Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• 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