The Unf*ck Your Fitness Podcast

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 doLinks/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 possibleLinks/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 MondayLinks/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 fixesLinks/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 thought your goal was to stay in a calorie deficit for as long as possible, this episode is for you.In the last episode, we talked about calorie deficits: what they are, how they work, and why they're necessary for fat loss. But what most people never learn is what comes after the deficit.The truth is, a calorie deficit is just one phase of your fitness journey…not your forever plan.In this episode, we're talking about why maintenance calories are a great tool for long-term success, when a building phase actually makes sense, and why cycling through different phases is how you create lasting body recomposition instead of staying stuck in an endless diet.A calorie deficit is a tool, not a destination. The goal isn't to spend your life eating less. The goal is to understand when to diet, when to maintain, and when to build so you can create a stronger, healthier body that lasts for years.In this episode, we cover:Why a calorie deficit should be viewed as a season, not a lifestyleHow to know when it's time to come out of a deficitWhy maintenance calories are not the same as "giving up"What a building phase actually is (and why it doesn't mean "getting bulky")Why building muscle now can make future fat-loss phases more successfulThe different phases of fat loss and body recompositionWhy fitness is a cycle, not one long dietLinks/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

You've heard it before: "The only way to lose weight is a calorie deficit." And while that statement is technically true, it's also one of the most oversimplified pieces of fitness advice on the internet.In this episode, I'm breaking down what a calorie deficit actually is, why it's not as simple as "eat less and move more," and why some women may need to focus on maintenance calories before worrying about fat loss.If you've ever felt stuck, frustrated, or confused about why eating less isn't working anymore, this episode is for you.In this episode, we cover:What a calorie deficit actually is and how it worksWhy fat loss requires a calorie deficit - but that doesn't mean starvationWhy "eat less, move more" isn't always helpful adviceHow your starting point determines your fat-loss approachWhen maintenance calories may be more beneficial than a deficitWhat reverse dieting is and who it may helpHow calorie deficits connect to body recompositionSigns your calorie deficit may be too aggressiveLinks/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

In this episode, I’m joined by obstetrician/gynecologist Dr. Hannah Ryles to talk about exercise, fertility, pregnancy, and postpartum recovery.We cover how the right kind of movement can support fertility, hormonal balance, and metabolic health, as well as when exercise can become too much stress on the body. We also talk about what types of workouts are safe while trying to conceive, how to train during each trimester, and what advice around pregnancy fitness is outdated or overly fear-based.We also dive into postpartum fitness beyond “bouncing back.” We talk about the six-week clearance, pelvic floor and core recovery, returning to strength training, and how postpartum movement can support long-term reproductive health.This episode is full of practical information for women who want to feel strong, supported, and educated before pregnancy, during pregnancy, and after birth.In this episode, we cover:How exercise can support fertility and reproductive healthWhen exercise may become too much stress on the bodyWhether you need to modify workouts during the two-week waitHow workouts may change in the first, second, and third trimesterPregnancy fitness myths that need to goWhat to know about the six-week postpartum clearanceWhy postpartum fitness is about more than weight lossHow to rebuild strength safely after birthWhat women need to understand about long-term fitness**Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. These conversations are for educational purposes only. Please seek the advice of your physician or healthcare provider regarding any medical condition or treatment.Links/Resources:Learn about the Expect App for Pregnancy Optimized FitnessJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymSHOP 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 Podcast with Kristy & ErinConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life thingsSend me a text with episode ideas or just to say hi! Support the show

In this Q&A episode, I’m answering some of the fitness questions you have sent in recently, and we are covering a lot of the things that tend to make women overthink their progress.We talk about protein and whether it’s possible to eat too much, how to find a fat loss calorie goal that actually works for you, and what to do if tracking macros brings out your perfectionist side. I also break down whether you need special shoes for lifting, if compound lifts are enough to build muscle, and how I became more comfortable lifting heavy weights over time.We also get into deload weeks…what they are, when to use them, and why backing off can actually help you keep making progress. And of course, we talk about cravings, willpower, mindset, and why white-knuckling your way through fitness is not the goal.This episode is practical, honest, and full of reminders that fitness does not have to be so all-or-nothing. You do not need to be perfect with your macros, scared of eating more protein, or intimidated by the gym. You need a plan, realistic expectations, and the confidence to keep showing up.Episode Recap:Protein goals and whether you can eat too muchPerfectionism with macrosFinding your fat loss caloriesShoes for liftingCompound lifts vs. isolation movementsDeload weeksBuilding confidence with heavy weightsCravings, willpower, and mindsetLinks/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

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 the difference between fat loss and muscle building, why the scale is not the full picture, and how so many women are chasing smaller bodies instead of stronger, healthier, more sustainable results. I also explain maintenance calories, calorie deficits, beginner muscle growth, and why consistency matters so much more than extremes.This episode is all about helping you understand what is ACTUALLY happening inside your body when you start lifting weights, eating enough protein, and training consistently … without overcomplicating the process (of course!)In this episode, we cover:what body recomposition actually iswhat “toned” really meanswhy muscle changes your body shapewhy strength training matters for womenmaintenance calories explained simplycalorie deficits without extremeswhy beginners often see faster progressthe biggest mistakes women make with fat losswhy consistency beats crash dieting every timeLinks/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 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 actually work and how to structure your workouts in a way that makes sense. I’m explaining the foundational movement patterns most programs are built around, the difference between compound and isolation exercises, and why consistency matters more than constantly switching workouts every week.We also talk about workout splits, training volume, intensity, progressive overload, and recovery … without making it feel like a boring fitness textbook. Most importantly, I walk you through what this can ACTUALLY look like as a beginner so you stop feeling like you need to know everything before you start.There are MANY ways to build a workout for different people and different goals. This episode covers the basics which will help you build confidence - you can always modify later!In this episode, we cover:how workouts should be structuredthe difference between compound and isolation exerciseswhat volume + intensity + progressive overload meanwhy recovery matters more than people thinkhow to stop overcomplicating your workoutswhat to do when you walk into the gymwhy consistency beats “perfect” workouts every timeLinks/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

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 Series, we’re breaking down the basics of gym equipment in a way that actually makes sense. I’m walking you through the most common equipment you’ll see in the gym, what it’s used for, and why you absolutely do NOT need to know how to use every single machine to get results.We talk about the difference between machines, dumbbells, barbells, cables and how to choose them for your workouts. I also explain why most people are massively overcomplicating fitness, how confidence in the gym actually comes from repetition, and why nobody is paying nearly as much attention to you as you think they are!If you’ve ever walked into the gym and immediately wanted to turn around and leave… this episode is for you. The goal of this series is simple: unf*ck the confusion and help you feel more confident every time you walk into the gym.In this episode, we cover:the difference between machines, dumbbells, barbells, and cableswhy machines are NOT “less effective”what compound movements actually arehow to stop overcomplicating your workoutswhy confidence in the gym comes from repetition, not perfectionhow to stop feeling like everyone is watching you at the gymLinks/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

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 in terms like RPE, reps in reserve, progressive overload, tempo, AMRAP, supersets, time under tension, and suddenly it feels like you need a fitness dictionary just to get through your workout.You deserve to understand what these terms mean so you can stop second guessing yourself and start walking into your workouts with more confidence.In this episode, I’m breaking down the gym lingo you actually need to know. Not the random overcomplicated stuff. Not the fitness bro language that makes everything feel harder than it needs to be. Just the terms that will help you understand your workouts, execute them better, and feel more confident in the gym.In this episode, we cover:What sets, reps, tempo, and rest time meanHow workouts are structured with straight sets, supersets, circuits, and intervalsHow to understand workout intensity using RPE, reps in reserve, and failureWhy progressive overload is key for building muscle and seeing resultsWhat volume and deload weeks areCommon workout terms like AMRAP, drop sets, warm-up sets, and working setsWhy execution matters inside your workoutWhat time under tension, mind-muscle connection and range of motion meanLinks/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

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 about what it felt like for her to learn macros, reverse diet, start strength training, and finally understand that body recomposition is not a quick fix. It took time, trust, consistency, and a lot of mindset work.Julie shares what helped her most, how she learned to stop chasing perfection, why the scale and progress pictures were so frustrating, and how she has lost around 30 pounds while building muscle, confidence, and a completely different relationship with fitness.This is such an honest conversation about what real change actually looks like:  the messy beginning, the slow progress, the hard weeks, the mindset shifts, and the moment you realize you are not the same person anymore.In this episode, we cover:What it was like to reverse diet after barely eating enoughWhy body recomposition takes timeHow long it took her to start noticing changesWhy the scale and progress pictures can feel so frustratingWhat helped her move away from all-or-nothing thinkingHow macros gave her more flexibility and confidenceNavigating fitness while dealing with real-life health issuesWhat has changed physically, mentally, and emotionallyLinks/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

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 really pay attention to what my body needs.We also get into glute growth…because no, you do not have to only train lower body if you want your glutes to grow. But you do need to train them intentionally. I break down the difference between working your glutes in lengthened and shortened positions and why both matter if you want continued progress.And of course, we cover some of the bigger questions too: recovery, intermittent fasting, “fat-burning mode,” and my honest thoughts on GLP-1s.As always, the goal is to help you cut through the noise, understand what actually matters, and build a body and lifestyle that feels strong, sustainable, and supportive.In this episode, we cover:The prebiotic/probiotic supplement I use for bloatingThe smart scales I have used and recommendWhat my deload weeks look like and why I listen to my bodyHow to train for continued glute growthWhy “fat-burning mode” from intermittent fasting is overhypedThe truth about fasting windows and fat lossMy honest, unfiltered thoughts on GLP-1sLinks/Resources:SHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterDebloat : Code: KRISTYCASTILLOFITRenpho Smart Scale SHOP 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