Let’s be honest: the fitness industry thrives on confusion. Every week, there’s a new “rule,” a new trend, or a new pink-labeled product telling women what they should be doing and it’s no wonder so many feel stuck.
In this episode of The Unfiltered Fit Life, I get real about the biggest lies women are being sold and how to break free from them. I share why so much advice out there sounds scientific but lacks context, how constant contradictions lead to analysis paralysis, and why the most effective approach is often the simplest one.
You’ll learn how to stop obsessing over minor details, understand what actually drives results, and rebuild your confidence in the process. I also dive into how to filter through fitness misinformation, simplify your training, and focus on what matters most: showing up, training hard, and making decisions that work for you.
If someone can’t explain fitness without hiding behind jargon, they don’t understand it well enough. Simplicity gets results — not confusion. -Nathalia
If you’ve been spinning your wheels trying to “get it right,” this episode will feel like a breath of fresh air, no jargon, no gimmicks, just real talk about what it takes to feel strong, capable, and consistent again.
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More about the Unfiltered Fit Life podcast
Ever wish you had a fit and straightforward BFF with over 15 years of experience to help you filter through all the information regarding fitness, nutrition, and life?
That’s exactly what you’ll get when you listen to the Unfiltered Fit Life Podcast.
Join Former Bikini Olympia Champion, mom of 2, and fitness coach Nathalia Melo each week as she shares fitness, nutrition, and life tips to help busy working moms simplify their fitness journey so they can learn easy and simple strategies on how to lose weight and feel sexy AF.
After helping over 5000 busy working moms, Nathalia has found the blueprint to fitness, nutrition, and life success, which she will be sharing in this podcast: actionable tips that will help busy working moms be more present at work and at home.
This show is for you if you realize that nothing good comes from your comfort zone and are ready to challenge yourself to achieve great things. Follow Unfiltered Fit Life wherever you are listening to join us each week for a splash of sass, humor, and a whole lotta truth.
The podcast transcript for this episode of the Unfiltered Fit Life podcast follows
7 Fitness Lies Keeping Women Stuck (and What Actually Works)
Intro: Why This Episode Exists
Nathalia Melo [00:01]
Hello fam! Today we’re diving into something that’s been driving me nuts — all the confusing, contradicting “rules” the fitness industry throws at women. From “never train fasted” to “only lift pink dumbbells,” it’s no wonder so many women feel stuck, frustrated, and paralyzed by mixed messages.
“If you’re feeling confused, you’re not failing — you’re just being fed too much nonsense.”
The Real Problem: Information Overload
Nathalia Melo [02:10]
Social media thrives on extremes. Everyone’s shouting for attention, and context gets lost. That constant stream of “do this, not that” leaves women overwhelmed and doing nothing. Nathalia explains how paralysis by analysis has become the norm — and why simplification is the solution.
Why the Podcast Exists
Nathalia Melo [03:45]
This show was born from frustration. On social media, there’s no room for nuance, and she was tired of “clickbait” fitness taking over real conversation. The Unfiltered Fit Life is about context — the how, why, and what actually works in the real world.
When Confusion Creates Paralysis
Nathalia Melo [04:44]
Feeling stuck doesn’t mean you’re lazy or inconsistent. Most women aren’t failing because of lack of effort — they’re failing because they’ve been given a laundry list of fake rules that contradict each other.
Lie #1 – “Never Train Fasted”
Nathalia Melo [12:15]
Fasted training isn’t the hormonal disaster it’s made out to be. Some women perform better fasted; others don’t. The point isn’t timing — it’s performance and consistency. What matters most is total daily nutrition, not whether you had a banana before your workout.
Lie #2 – “You Must Eat Within the Anabolic Window”
Nathalia Melo [18:36]
The so-called “anabolic window” isn’t a 45-minute ticking time bomb. The original researchers who coined it later debunked it themselves. If your daily protein intake is on point, your results will be too — no stopwatch required.
Lie #3 – “Women Shouldn’t Train Like Men”
Nathalia Melo [25:00]
Progressive overload, heavy lifts, compound movements — these principles work for everyone. The real difference lies in goals, not gender. Women don’t need smaller weights; they need smarter programming.
Lie #4 – “Sync Your Training to Your Cycle”
Nathalia Melo [29:33]
The period-syncing trend has gone too far. Research shows it’s unreliable and overly complicated. Instead of letting apps dictate your workouts, listen to your symptoms, not a color-coded chart.
Lie #5 – “Buy Women’s Supplements”
Nathalia Melo [36:29]
Pink packaging, higher price — same formula. The “women’s supplement” industry profits off the illusion of difference. Read the labels and skip the pink tax. Protein is protein.
Lie #6 – “Just Eat More Protein”
Nathalia Melo [38:04]
Protein is vital, but it’s not magic. It supports muscle growth only if you’re lifting and recovering properly. Without the stimulus of strength training, extra protein is just expensive fuel.
Lie #7 – “Throw Away the Scale”
Nathalia Melo [42:19]
The scale isn’t the enemy — it’s a data point. When used alongside photos and measurements, it helps track progress objectively. Throwing it out leaves women “going by vibes,” which isn’t a measurable plan.
“Vibes aren’t metrics. Feelings are real, but they’re not data.”
The Bigger Picture: Simplify to Succeed
Nathalia Melo [48:18]
Fitness isn’t failing you — overcomplication is. Nathalia wraps with a reality check: most women don’t need more rules; they need fewer. Focus on the fundamentals — lift, eat enough, rest, and repeat.
Final Message
Nathalia Melo [50:00–end]
If this episode helped you cut through the noise, leave a review and share it. For questions or to connect, send Nathalia a message on Instagram.
