If fitness advice feels more complicated than it should be, this episode explains why.
In today’s episode of Unfiltered Fitlife, I break down the fitness and wellness trends that need to be left in 2025. These are the trends I see confusing women, pulling them away from consistency, and making fat loss feel harder than it needs to be.
I talk about:
• why fat loss still requires a calorie deficit
• how hormones and cortisol actually work
• why trends like cycle syncing and overtracking miss the point
• what really helps women stay consistent long term
“Most women don’t need more tools or trends. They need fewer distractions and better consistency." - Nathalia
What I see over and over again is this. Women are not failing because they lack discipline or motivation. They’re struggling because they’re being pulled in too many directions by advice that overcomplicates the process.
This episode is a reminder that results don’t come from chasing trends or collecting more data. They come from focusing on the basics, staying consistent, and removing the noise.
If you’re ready to stop overthinking fitness and start trusting a simpler approach, this episode will hit home.
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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 Fitness Trends That Need to Stay in 2025 (And Never Come Back)
Introduction
Nathalia Melo:
Nathalia opens the episode by welcoming listeners back to the Unfiltered Fitlife Podcast. She explains that this episode is being released right before Christmas and sits in that in-between space where the holidays are still happening, but many people are already thinking about the new year. She shares that she has been researching fitness trends and was shocked by how much misinformation is still circulating. She warns listeners that this will be an unfiltered, rant-heavy episode and encourages headphones due to strong language.
Trend #1: “Calorie Deficits Don’t Matter”
Nathalia Melo:
Nathalia calls out the growing trend of fitness professionals claiming that calorie deficits are unnecessary for fat loss. She explains that fat loss always requires a calorie deficit and compares denying this to denying gravity. She clarifies that hormones and gut health influence hunger, energy, and movement, but they do not override physics. She explains how sleep deprivation, stress, and hormonal changes affect calorie intake and output, which is where confusion often comes from.
Trend #2: Walking With a Weighted Vest
Nathalia Melo:
Nathalia discusses the overhyped claims around weighted vests, especially for walking. She explains that studies showing benefits for bone density involve weighted movement like squats and lunges, not simply walking around. She explains that similar benefits can be achieved with basic strength training using dumbbells. She also highlights joint strain concerns, especially for women who are already carrying excess weight.
Trend #3: Cycle Syncing
Nathalia Melo:
Nathalia breaks down the idea of cycle syncing and explains that there is no scientific evidence supporting the need to change workouts every week based solely on menstrual cycle phases. She references prior conversations with medical experts and explains that hormonal fluctuations vary widely between women, especially for those who are perimenopausal or have conditions like PCOS. She emphasizes listening to symptoms and energy levels rather than following rigid calendars.
Trend #4: Blaming Everything on Cortisol
Nathalia Melo:
Nathalia addresses the idea that cortisol is responsible for weight gain, cravings, belly fat, and stalled progress. She explains what cortisol actually is and how stress can influence eating behavior, movement, and sleep. She makes it clear that cortisol does not magically cause fat gain and that fat gain still requires a caloric surplus. She explains how stress-related behaviors are often the real issue.
Trend #5: Vibration Plates
Nathalia Melo:
Nathalia explains what vibration plates are and why they are being marketed as fat loss tools. She clarifies that while vibration plates may feel good or help with circulation, they do not replace strength training or meaningful movement. She explains that research does not support significant fat loss from vibration plates alone and calls out exaggerated marketing claims.
Trend #6: Fruit Is Bad Because of Sugar
Nathalia Melo:
Nathalia addresses the claim that fruit causes weight gain due to sugar. She explains the role of fiber, water, and nutrient density in fruit and compares calorie volume from fruit to processed foods. She emphasizes that fruit is not the reason people gain weight and that overall calorie intake is what matters.
Trend #7: Coffee Enemas and Detox Culture
Nathalia Melo:
Nathalia explains what coffee enemas are and why they are being promoted as detox or fat loss tools. She firmly states that there is no evidence supporting these claims and explains that the body already has organs responsible for detoxification. She discusses potential risks, including dehydration and electrolyte imbalance, and clarifies that any short-term scale changes are not fat loss.
Trend #8: Glucose Monitors for People Without Diabetes
Nathalia Melo:
Nathalia discusses the growing use of continuous glucose monitors among people without medical need. She explains that blood sugar naturally spikes after eating and that most people do not know how to interpret the data. She shares that overtracking glucose can create anxiety, obsession, and inconsistency rather than better results.
The Bigger Problem With Fitness Trends
Nathalia Melo:
Nathalia explains that the real issue is not any single trend, but the constant overcomplication of fitness. She explains that most women need to remove distractions rather than add more tools. She emphasizes consistency, sleep, boundaries, and simple habits as the foundation for results.
Final Thoughts and Listener Invitation
Nathalia Melo:
Nathalia wraps up the episode by explaining that she had many more trends she could have covered but chose to focus on the most common ones. She invites listeners to message her or send fan mail if they want a Part Two. She closes the episode by thanking listeners and wishing them a Merry Christmas.
