Are you stuck in the trap of chasing fitness myths and quick fixes? Have you ever questioned if your reliance on supplements or cardio marathons is really paying off? Well you are in luck because today's episode, in my opinion, is a chef's kiss! I'm talking about the 9 fitness and nutrition beliefs I no longer stand by. I've been putting this list together for some time, and there are a few stories that I came across on social media that made me want to record this now.
- The danger of labeling exercises as "good" or "bad"
- Why no amount of supplements can replace a solid diet and training regimen
- The true role of a coach beyond just holding you accountable
- Debunking popular fitness myths, from calorie cutting to the necessity of cheat meals
- The importance of consistency and adaptability in achieving long-term success
Fitness success will come from consistently showing up to do what you can with the time you have.
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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.
This episode is brought to you in partnership with Leah Bryant Co.
The podcast transcript for this episode of the Unfiltered Fit Life podcast follows
Hello, hello there, fam! Welcome to another episode of the Unfiltered Fit Life Podcast. I'm Nathalia Melo, your host, and today we’re diving into nine fitness and nutrition beliefs I no longer stand by.
Before we get into it, I want to thank all of you who’ve left reviews and ratings for this podcast. Your support helps this platform reach more people and share valuable content. If you haven’t already, please leave a review—preferably a written one, because I love hearing your thoughts—or at least a rating on Spotify.
Now, let’s get into it. These are nine beliefs I used to hold, but after years in the fitness industry and as a coach, I’ve re-evaluated and moved on from them.
Belief 1: Eating Healthily is the Key to Fat Loss
When I started out, I thought eating healthily was all you needed to lose fat. I’d buy “healthy” cakes made with organic or almond flour and eat entire bags of almonds, thinking I was making the right choices.
Here’s the truth: even “healthy” foods have calories, and overeating them can derail your fat loss goals. Just because something is labeled “healthy” doesn’t mean it aligns with your calorie needs. Fat loss ultimately requires being mindful of caloric intake, regardless of how “clean” your diet is.
Belief 2: More Cardio is Better for Fat Loss
For years, I believed that extra cardio was the key to burning off indulgences. During my competitive bodybuilding days, this was ingrained in me—if the scale wasn’t moving, the solution was always “add more cardio.”
In reality, exercise only accounts for about 5% of your daily caloric burn. Trying to out-exercise overeating is not just inefficient—it’s exhausting. Worse, it can lead to disordered behaviors where exercise becomes punishment instead of a way to feel good.
Belief 3: Fitness and Nutrition Success is Accomplished in Bursts of On and Off
I used to think fitness was about bursts of effort—doing intense programs for a few weeks and then taking time off. I’d go all-in during competition prep and then completely let go afterward, gaining back weight and feeling frustrated.
The truth is, consistency over time is what leads to long-term success. This “on and off” mindset only keeps you stuck in a cycle. Fitness isn’t about seasonal effort—it’s about creating sustainable habits that fit into your life year-round.
Belief 4: Success is All About More Willpower and Motivation
For a long time, I thought achieving fitness goals was about sheer willpower and motivation. But motivation is fleeting, and willpower alone won’t sustain you through life’s ups and downs.
The real key is resilience, discipline, and consistency. It’s about doing what you can with the time and resources you have—even if it’s just a 30-minute workout on a busy day. Small, consistent actions build momentum, while relying on motivation alone leads to burnout.
Belief 5: Reducing Calories is Always the Answer
When fat loss stalled, my default answer was always “eat less.” But just because you think you’re eating 1,000 calories a day doesn’t mean you actually are. Tracking errors, weekend binges, and hidden calories can all add up, making an ultra-low calorie diet both unsustainable and counterproductive.
Sometimes, the solution isn’t cutting calories further—it’s improving consistency and accuracy with what you’re already eating.
Belief 6: Cheat Meals are a Must
In my competitive days, cheat meals were treated as essential. I’d look forward to them and overindulge, often eating foods I didn’t even want because it was “cheat day.”
Now, I see cheat meals differently. If you’re always looking forward to a chance to “cheat” on your diet, it’s a sign that your approach isn’t sustainable. A healthier mindset is learning to incorporate the foods you love into your regular routine without guilt or restriction.
Belief 7: There is Good and Bad Exercise
For years, I labeled exercises as “good” or “bad”—machines versus free weights, group classes versus individual training. But this binary thinking doesn’t serve anyone.
The best exercise is the one that aligns with your goals and fits your lifestyle. What’s optimal for one person may not be for another. It’s all contextual, and any form of movement is better than none.
Belief 8: Supplements are a Must
I used to spend a fortune on supplements, thinking they were essential to my progress. But no amount of supplements can compensate for an inconsistent diet or training program.
Supplements are just that—supplemental. Focus on nailing the basics like eating enough protein and staying consistent before worrying about fancy powders or pills.
Belief 9: A Coach is Only a Source of Accountability
I used to think hiring a coach was just about accountability. But if accountability is your only reason for having a coach, you’re missing the point.
A great coach provides guidance, expertise, and perspective you can’t get on your own. While accountability is part of the equation, true success comes from taking ownership of your journey and using your coach as a resource, not a crutch.
Final Thoughts: Evolving Beliefs for Long-Term Success
Here’s a quick recap of the nine beliefs I no longer stand by:
- Eating healthily is the key to fat loss.
- More cardio is better for fat loss.
- Fitness and nutrition success is accomplished in bursts of on and off.
- Success is all about more willpower and motivation.
- Reducing calories is always the answer.
- Cheat meals are a must.
- There is good and bad exercise.
- Supplements are a must.
- A coach is only a source of accountability.
I hope this episode was helpful and gave you some food for thought. Let me know which belief resonated most with you! Don’t forget to leave a review, share this episode, and tune in next week for more.
Chat soon! Bye-bye!
