In this episode of The Unfiltered Fit Life, I’m breaking down the three biggest myths keeping women stuck in their fitness journey. These are the kinds of things that sound great on Instagram but end up holding you back.
Here’s what I cover:
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Myth #1: Building muscle automatically burns fat (and why the calorie burn is wildly overestimated)
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Myth #2: Protein alone won’t build muscle — it only works when paired with resistance training
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Myth #3: Intuitive eating doesn’t work for fat loss when your hunger and fullness cues are deregulated
And yes, I even share the ridiculous story of how I once ate a whole bucket of Popeyes fried chicken thinking I was “on track” because someone told me chicken was good for fat loss.
Feelings aren’t data. Fat loss comes from clarity, structure, and consistency not vibes. – Nathalia
The truth is, fat loss and muscle building don’t need to be complicated. When you stop chasing hacks and focus on simple, proven strategies, that’s when you finally see results that last.
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Listen to Podcast Episode: Is Syncing Your Cycle to Your Training Better? Dr. Lauren Colenso-Semple Breaks Down What Actually Builds Muscle
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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 Melo [00:01.538]
Hello, hello there, fam. Welcome to another episode of the Unfiltered Fit Life Podcast. I’m Nathalia Melo, your host, and today I’m covering the biggest myths keeping you stuck in your fitness journey…
Myth #1: Building Muscle Automatically Burns Fat
Nathalia Melo [00:02:18]
…She told me, “I just need to build muscle and then fat loss will just happen.” And I’m like, who told you that? Social media? This drives me bananas. People think muscle is this calorie-burning furnace that melts fat away while you sleep…
Nathalia Melo [00:04:29]
At best, a pound of muscle burns 6–7 calories per day at rest. If you gain 10 pounds of muscle, that’s only about 60–70 extra calories daily — basically half a banana. Yes, muscle is amazing for longevity, insulin sensitivity, and shaping your body. But from a fat loss perspective, it’s not the magic solution. The real driver is a sustainable calorie deficit.
Myth #2: Eating More Protein Alone Builds Muscle
Nathalia Melo [00:10:27]
Protein is important, but eating more protein shakes and chicken breasts isn’t enough. Without resistance training, your body just uses that extra protein for energy.
Nathalia Melo [00:12:54]
As Dr. Lauren Colenso-Semple (muscle physiologist and Powerhouse Summit speaker) explained, protein only accelerates muscle growth when there’s muscle breakdown from lifting weights. In a massive meta-analysis, extra protein only helped people build muscle when they were also training.
Nathalia Melo [00:15:15]
Think of protein like bricks — it gives you the building blocks. But without resistance training and recovery, you’re just tossing bricks around instead of building the house.
Myth #3: Intuitive Eating Works for Fat Loss
Nathalia Melo [00:17:18]
I hear this one all the time: “I’m eating intuitively to lose fat.” But if your hunger and fullness cues are deregulated — which they often are when you’re overweight or have struggled with weight for years — intuitive eating won’t get you there.
Nathalia Melo [00:19:26]
Your hormones (like leptin and ghrelin) drive hunger and satiety. When they’re out of balance, your “intuition” will keep telling you to eat more than your body actually needs. That’s why relying on vibes instead of structure fails.
Nathalia Melo [00:23:48]
Intuitive eating can be powerful for maintenance. But if fat loss is the goal, you need structure: portion control, calorie awareness, and a system to retrain your hunger cues.
Why Simplicity Beats Hacks Every Time
Nathalia Melo [00:26:00]
So many myths come from oversimplified advice without context — “eat more protein,” “just build muscle,” “eat intuitively.” None of these are bad, but alone they aren’t the answer. The real solution is simple strategies you can be consistent with.
A Personal Story: The Bucket of Fried Chicken
Nathalia Melo [00:28:19]
Years ago, a friend told me chicken was healthy for fat loss. So I drove to Popeyes and ate a whole bucket of fried chicken, thinking I was killing it. Obviously, that wasn’t the strategy. But it shows how easy it is to get misled without context.
Final Truth: Clarity and Consistency Win
Nathalia Melo [00:30:29]
At the end of the day, fat loss and muscle building don’t need hacks or hidden secrets. They need clarity, structure, and consistency. Stop chasing complicated strategies. Keep it simple, stay consistent, and you’ll get results that last.
Nathalia Melo [00:31:41]
Thanks for tuning in, fam. If you’ve got myths you want me to break down, send them to me on Instagram. And don’t forget to leave a review — it helps more people find the show. I’ll see you next week!
