In this week’s episode, I’m joined by researcher and exercise scientist James Krieger, known for his evidence-based approach to nutrition and training.
Together, we break down the myths that keep people stuck from muscle and metabolism to fasting and fat loss.
Inside this conversation, we talk about:
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The real calorie cost of muscle and why strength training still matters
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How much muscle you can gain per month (based on training level)
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Why fat loss slows down — and what “metabolic adaptation” really means
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How NEAT (your non-exercise movement) is the hidden key to maintaining results
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Why healthy individuals don’t need glucose monitors or complex biohacks
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The truth about fasted cardio and why it doesn’t burn more fat
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Why aging doesn’t tank your metabolism — slowing down does
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Why bootcamps don’t build much muscle once you’re trained
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What the research actually says about protein timing and meal frequency
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How to focus on the basics that actually move the needle
This episode is your permission slip to stop chasing hacks, stop overcomplicating the process, and start doing what works — lifting, moving, eating enough protein, and staying consistent.
You can’t micromanage your body. The boring basics are what work. — James Krieger
If you’ve been overwhelmed by conflicting information online, this conversation will help you cut through the noise and get back to what’s simple, sustainable, and effective.
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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
Nathalia [00:00:00]
Hey fam, welcome back to The Unfiltered Fit Life Podcast. Today I’m joined by James Krieger — researcher, exercise scientist, and someone who’s not afraid to call out bad fitness science.
James Krieger [00:00:20]
Hey, Nathalia. Excited to be here and break down some myths that just don’t die.
The Truth About Muscle and Metabolism
Nathalia [00:01:00]
Let’s start with the biggest myth — that building muscle skyrockets your metabolism.
James Krieger [00:01:10]
Yeah, one pound of muscle burns about six calories a day — not fifty. Muscle is important, but not because it’s some magic calorie burner. It’s about strength, performance, and long-term health.
Why Your Metabolism “Slows Down”
Nathalia [00:02:10]
So what’s actually happening when people say their metabolism tanks as they age?
James Krieger [00:02:20]
It’s not your metabolism—it’s your movement. As people age, they move less, fidget less, and subconsciously conserve energy. That’s what creates the drop, not some biological shutdown.
Carbs, Fasting, and the Insulin Myth
Nathalia [00:03:40]
Let’s get into carbs and insulin. People love to blame insulin for fat gain.
James Krieger [00:03:50]
Insulin’s not the villain. If calories and protein are matched, low-carb doesn’t outperform high-carb. Fasting helps some people eat less, but it’s not a magic fat-loss method.
Fasted Cardio and Protein Timing
Nathalia [00:05:00]
What about fasted cardio — does it burn more fat?
James Krieger [00:05:10]
Nope. Fat loss comes down to total energy balance, not whether you ate before your workout. Same with protein timing — total daily intake matters way more than the post-workout window.
The Boring Basics That Actually Work
Nathalia [00:06:10]
Everyone wants hacks — carb cycling, detoxes, magic workouts.
James Krieger [00:06:20]
That’s the problem. People complicate what’s simple. Lift a few days a week, move more, eat enough protein, and be consistent. You can’t micromanage your way to better results.
The Takeaway
Nathalia [00:07:10]
I love that. It’s not about perfection, it’s about consistency — and keeping it simple.
James Krieger [00:07:20]
Exactly. Focus on what you can sustain for years, not what works for two weeks.
Nathalia [00:07:35]
Couldn’t agree more. The boring basics win every time.
Have a Suggestion? Let Us Know!
Nathalia [00:07:50]
Thanks for tuning in! Leave a review, share the episode, or send me a message on Instagram. And if you’ve got a topic you want me to cover next — drop it in the fan mail link in the show notes!
