Insights from recent episode analysis
Audience Interest
Podcast Focus
Publishing Consistency
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Insights are generated by CastFox AI using publicly available data, episode content, and proprietary models.
Est. Listeners
Based on iTunes & Spotify (publisher stats).
- Per-Episode Audience
Est. listeners per new episode within ~30 days
10,001 - 25,000 - Monthly Reach
Unique listeners across all episodes (30 days)
25,001 - 75,000 - Active Followers
Loyal subscribers who consistently listen
15,001 - 40,000
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* Data sourced directly from platform APIs and aggregated hourly across all major podcast directories.
On the show
Recent episodes
239. Creatine, Aminos, and Why Muscle Matters More Than Ever with Liz Plosser
Apr 28, 2026
57m 36s
238. How to Stop Obsessing Over the End Result
Apr 21, 2026
29m 46s
237. Straight Sets, Supersets, and Circuits: What’s Best for Body Recomp?
Apr 14, 2026
34m 56s
236. The Truth About Rest Days and Muscle Growth
Apr 7, 2026
32m 43s
235. Why Diets Work…But Still Keep You Stuck
Mar 31, 2026
38m 46s
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| Date | Episode | Description | Length | ||||||
|---|---|---|---|---|---|---|---|---|---|
| 4/28/26 |  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 conversation is educational, but also really empowering. We talk about the pivot that happens as women ge... | 57m 36s | ||||||
| 4/21/26 | 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 what actually gets us there: the actions we take today. Real progress is not built in one perf... | 29m 46s | ||||||
| 4/14/26 | 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 most sweaty, out of breath, and exhausted. But harder is not always smarter, especially whe... | 34m 56s | ||||||
| 4/7/26 | 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 lot of that came from the fitness culture I was around at the time, where doing more was... | 32m 43s | ||||||
| 3/31/26 | 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 long-term. I’m also sharing a personal realization I had while measuring food and looking at ... | 38m 46s | ||||||
| 3/24/26 | 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 - even when it’s not the expected choice. We’re also getting into the fitness side of alcoh... | 35m 43s | ||||||
| 3/17/26 | 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, discipline, confidence, structure, and self-respect that fitness has built ME over time. I talk ab... | 39m 20s | ||||||
| 3/10/26 | 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 progressive overload actually means (hint: it’s not just “lift heavier every week”). We’ll ... | 36m 39s | ||||||
| 3/3/26 | 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 constant fight that you’re losing. You actually feel like you’re winning, because you are... | 28m 36s | ||||||
| 2/24/26 | 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 the foundation, but there is sooo much that influences those calories. Factors like hormo... | 38m 54s | ||||||
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| 2/17/26 | 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 muscles are doing over time! Volume isn’t just a buzzword you’re hearing o... | 33m 31s | ||||||
| 2/10/26 | 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 know by now I’m not here to give you gimmicks or BS - just real answers to ques... | 34m 06s | ||||||
| 2/3/26 | 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. Did you GAIN 20 pounds in two days? No. So, why would you expect to lose it tha... | 35m 47s | ||||||
| 1/27/26 | 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-person since 2018. John and I first connected on Instagram, and I LOVED his book - couldn’t put ... | 1h 02m 07s | ||||||
| 1/20/26 | 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 the room, the vibe, or what’s considered “normal.” Honestly? “Normal” isn’t exactly workin... | 35m 22s | ||||||
| 1/13/26 | 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 yourself and follow-through with what you’re already doing! Self-trust isn’t about confidence... | 30m 23s | ||||||
| 1/6/26 | 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, and creates a false high that feels productive without requiring real action. ... | 41m 39s | ||||||
| 12/30/25 | 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 truth: my business was built by an older version of me that no longer exists. While my c... | 35m 05s | ||||||
| 12/23/25 | 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, unexpected losses, and being forced to slow down when I didn’t want to, 2025 asked mo... | 37m 01s | ||||||
| 12/16/25 | 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 I usually resist made me think about softening into fitness, too. And no…not ... | 31m 44s | ||||||
| 12/9/25 | 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, decision fatigue, emotions, nostalgia, and an environment full of high-reward foods.&... | 31m 21s | ||||||
| 12/2/25 | 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’ve been building quiet, meaningful progress day after day. It deserves more credit th... | 32m 07s | ||||||
| 11/25/25 | 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 consistently. If you’re not doing it consistently…you’re not getting results! Th... | 33m 02s | ||||||
| 11/18/25 | 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, that used to be me). Honestly, your approach this holiday season depends on your act... | 40m 15s | ||||||
| 11/11/25 | 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 “that” person who ruins the fun - it’s about protecting your peace. You don’t owe ... | 29m 39s | ||||||
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Chart Positions
11 placements across 11 markets.
Chart Positions
11 placements across 11 markets.