Ever feel like you’re doing everything “right” but still not losing fat and the internet keeps screaming that it’s your hormones, your gut, or the 37 supplements you haven’t bought yet?
Meanwhile, the basics like eating enough protein, moving your body, and creating a calorie deficit are being treated like outdated advice.
In this episode, I get real about:
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Why a calorie deficit is still the foundation of fat loss
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How hormones, stress, and gut health do matter but aren’t magical solutions
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What cortisol, cravings, and fatigue really mean for your fat loss journey
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My “sports team” analogy to help you see how all of this works together
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The red flags I want you to spot before you spend $$$ on a protocol you don’t need
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What actually works and how I help clients simplify instead of stress
I’m also sharing stories from women who were told their only option was a restrictive protocol, but saw real, sustainable results once we stripped away the noise.
If you're obsessing over the 2%, you're ignoring the 98% that actually works. -Nathalia
This episode is your no-BS guide to understanding fat loss without the fluff, fear tactics, or overpriced detox kits.
Grab Your 12-Step Plan to a Healthier Gut and a Flatter Belly here.
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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
Calories, Hormones & That Gut Detox BS
Nathalia Melo [00:00:01]
Let’s get one thing straight: if someone tells you calories don’t matter for fat loss, they’re either clueless—or selling something.
⚠️ Heads up: colorful language ahead.
Why This Fires Me Up
Nathalia Melo [00:01:48]
I saw a post on social media from someone with credentials… spewing total BS.
And this happens a lot—confusing people with big words and zero clarity.
Nathalia Melo [00:02:16]
Real experts don’t need jargon. If you can’t explain it simply, you don’t understand it. Period.
Calories vs. Hormones vs. Gut Health
Nathalia Melo [00:06:01]
Calories in vs. calories out is real. But life changes—so what worked before might not work now.
→ Your 20s bartending lifestyle burns more than sitting in your home office in sweats.
Nathalia Melo [00:10:37]
It’s not just about age. It’s about how much you move, how much you eat, how your lifestyle has shifted.
How They All Work Together
Nathalia Melo [00:12:58]
Can you lose weight eating Oreos? Technically yes—if you’re in a deficit.
But that’s not sustainable. The real strategy is nutrient-dense food within a calorie deficit.
Nathalia Melo [00:15:13]
Think of your body like a sports team:
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🧮 Calories = the scoreboard
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🧠 Hormones = the coach
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🤝 Gut health = team chemistry
Ignore one, and the whole team suffers. But you still can’t win without points on the board.
Cortisol, Cravings & Confusion
Nathalia Melo [00:17:20]
Stress throws everything off—your sleep, hunger, energy, and digestion.
Cortisol impacts how you eat and how much you move. And guess what? That affects fat loss.
Nathalia Melo [00:23:11]
A client told me her gut was “the problem.” But the root issue was stress—career, family, no time to train, eating on the fly.
And instead of addressing that? She was sold $5K worth of gut supplements and “tests.”
Stress Symptoms vs Gut Symptoms
Nathalia Melo [00:25:33]
Stress and gut issues share the same symptoms: bloating, cravings, fatigue, brain fog.
And that’s why it’s so damn confusing. But instead of layering on protocols…
→ Ask: What’s really going on in your life?
When Protocols Overcomplicate Everything
Nathalia Melo [00:32:12]
Before adding 72 supplements, start here:
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How many days a week can you realistically train?
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How many meals can you eat without stress?
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Do you want to take supplements—or are you just overwhelmed?
A Better Way
Nathalia Melo [00:36:45]
Start with the lowest hanging fruit:
✅ Am I in a calorie deficit?
✅ Can I make that deficit easier with better food choices?
✅ How’s my stress, sleep, and consistency?
Client Story: From Restriction to Results
Nathalia Melo [00:39:29]
Jenny was put on a “detox” that cut out carbs, dairy, sugar—everything joyful.
She lost weight. Then gained it all back. Then blamed her hormones.
When she came to us, we simplified everything… and she dropped 25+ lbs while enjoying real food and life again.
Final Truth
Nathalia Melo [00:42:58]
You’re not failing because you missed a supplement.
You’re stuck because you’re overwhelmed, overcomplicating, and getting sold garbage.
Nathalia Melo [00:45:27]
If this fired you up like it did me, leave a review and share this with a friend.
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