Have you ever felt pulled between “bounce back now” messaging and the reality of building a life you actually enjoy? In this conversation with James Cappola, we cut through the noise: no shock value, no perfectionism, just practical behavior change that sticks. From meeting via a social media call-out to navigating a six-month NICU journey, we talk about what real health looks like when you’re a human, not a highlight reel.
In this episode, we cover:
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How to disagree online without turning people into enemies (context > clout)
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Why chasing health beats chasing a look—and the habits that prove it
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Postpartum “bounce-back” pressure vs. reality (and healthier language to use)
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Body positivity without gaslighting: confidence + metabolic health can co-exist
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Parenting in the era of algorithms: helping kids anchor identity beyond appearance
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The NICU chapter: perspective, patience, and resilience that transfers to everything
Chase the healthy lifestyle and let the body be the byproduct. -James
What was your biggest takeaway from this episode? Message me on Instagram and tell me what topics you want more of—or who I should bring on next.
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Connect with James
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Instagram: @james_cappola
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TikTok: @james_cappola_fit_coach
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YouTube: james.cappola
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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
How We Met: From Call-Out to Conversation
Nathalia Melo [00:00:02]
Hello, hello there, fam—welcome back to Unfiltered Fit Life. Today I’m with coach James Cappola, and we’re starting with how we met… which was not your average meet-cute.
James Cappola [00:01:27]
I called you out before I knew who you were. Our mutual friend said, “She’s actually great,” so I reached out, we talked it through, and I deleted the post. If I’m wrong, I own it.
From Extremes to Consistency
James Cappola [00:05:46]
I thought the goal was just “look the part.” I used brute force—extreme diets, extreme workouts—then swing to binge eating, drinking, drugs. In 2021 I chose consistency: chase performance, mobility, patience.
Nathalia Melo [00:07:11]
What was the come-to-Jesus moment?
James Cappola [00:07:35]
A photo from a bachelor party—bloated, blacked out. That wasn’t who I wanted to be. I accepted where I was, got patient, and focused on strength and being mobile.
Bounce-Back Culture vs Reality
James Cappola [00:16:15]
I resent “bounce back” culture. Women just gave life, and the message becomes, “Okay, now be eye candy again.”
Nathalia Melo [00:17:08]
And on the flip side, body positivity can gaslight real discomfort. People are told “you’re blessed,” but that doesn’t solve the deeper work.
James Cappola [00:19:36]
Chase the healthy lifestyle—the body should be a byproduct. If you chase the body, you’ll sacrifice physical and mental health by any means necessary.
Body Positivity Without Gaslighting
James Cappola [00:18:37]
Social media punishes anyone confident who doesn’t fit the mold. I’m in great shape and still get fat-shamed daily. Confidence and metabolic health can co-exist.
Parenting & Social Media
Nathalia Melo [00:22:11]
Even as adults, the comments can pull us in all directions. For kids, that’s shaping identity.
James Cappola [00:21:30]
I’ll teach my daughter: be yourself, speak your feelings, and move for joy and health—not approval.
The NICU Chapter
James Cappola [00:27:22]
Our daughter was born at 27 weeks—1 lb 15 oz. Six months in the NICU, five surgeries. We drove an hour each way, ran the business, and tried not to break.
Nathalia Melo [00:32:49]
NICU moments stick—the sounds, the smell.
James Cappola [00:33:37]
After that, business worries are nothing. We had our best year during the hardest year. The community and NICU parents showed up with love and advice.
Passion vs “Anger” Online
Nathalia Melo [00:35:27]
People ask, “Why are you so angry?”
James Cappola [00:36:12]
It’s theater—I use emotion so messages land. When I’m truly angry, the tone shifts: calm, stern, and direct.
Content, Coaching, and Respect
Nathalia Melo [00:41:30]
Support systems matter—partners can make or break change.
James Cappola [00:44:04]
Stop trying to impress peers. Serve the people who need help. Respect and behavior change win long-term.
Simple Beats Extreme
Nathalia Melo [00:46:58]
The industry overcomplicates everything. If you can’t explain it to a five-year-old, you don’t understand it.
James Cappola [00:48:13]
Condensing the complex proves you really get it—and helps people actually act.
Nathalia Melo [00:48:56]
Follow James on IG @james_cappola, TikTok @james_cappola_fit_coach, and YouTube james.cappola. Thanks for listening—see you next week!
