Health Unfiltered: Recent Episodes
Health Unfiltered
Health Unfiltered is just another podcast about fitness and nutrition... but with a splash of booze and sarcasm. Two Registered Dietitian Nutritionists and one Sports Scientist try to tackle all facets of the Health industry.
After four years, this episode marks the end of the Health Unfiltered Podcast. Both hosts reflect on the growth and changes they've experienced and express gratitude for the connections they've made. They discuss the challenges of maintaining a podcast while juggling other commitments and the desire for more offline experiences. Finally, they express excitement for new opportunities and the chance to focus on different projects. Health Unfiltered would love to thank their listeners and acknowledge the impact the podcast has had on their lives.
Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
Summary
In this episode, Dr. Ro discusses the risks and factors contributing to cardiovascular disease. He emphasizes the importance of taking control of modifiable factors to decrease the chances of experiencing a heart attack or stroke. He also introduces the Q Risk Calculator as a tool to assess individual risk. He highlights the nine modifiable factors that can significantly impact cardiovascular health and encourages listeners to find a balance between health and enjoying life. Dr. Ro concludes by urging listeners to take an audit of their lives and make positive changes to live a long and healthy life.
QRisk Calculator: Q Risk Score
Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
In this episode,Dr. Realzola talks about why sprinting is beneficial for you. From being able to produce and absorb high forces, to being able to preserve your muscle mass, he gives his quick thoughts on why you should incoroprate sprinting back into your life. It's no doubt that the older we get, the slower we get. BUT, if we can sprint and jump for as long as we can, then our lives stay a whole lot better!
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
Nicole is back! Nicole was one of the OG co-hosts of Health Unfiltered, and she’s back to catch up with us and talk about some favorite topics and controversial ones too. We chat about everything from boundaries and self-care to weight loss drugs and social media influencers.
Apply for 1:1 coaching with Nicole at www.nicolenutrition.com. She will be accepting new clients in June 2024 after her Scotland adventures.
Follow Nicole on Instagram at https://www.instagram.com/nicoco_rdn/.
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
Jason Thomas joins Brooke on this episode to talk about ecological and regenerative living. Jason is the founder of Regeneration Nation Costa Rica, a podcast exploring who's doing what to bring Costa Rica toward environmental and social well-being. As a permaculturist with a background in business, he bridges ecologically-focused entrepreneurs with the 21st-century tools and business practices they need to thrive in today’s age.
Jason’s embrace of holistic well-being began over 25 years ago when he healed himself of his childhood ailments by changing his diet and experimenting with cleansing protocols. Jason’s shares his story overcoming sickness and rebeling against a broken western medicine model at a young age and embarking on his adventurous journey of self-growth.
Brooke and Jason live in the same regional community in Costa Rica and share about that experience. They share how that experience has compared to traditional Amercan life, as well as the perceived downside to this unique way of life.
Sign up for Jason Thomas’ newsletter to learn about cultural bridge-building, regenerative-minded events, and future podcast episode releases here: https://regenerationnationcr.com
Connect with Jason online:
https://www.facebook.com/groups/regenerationnationcr/
https://www.instagram.com/regenerationnationcr/
https://www.linkedin.com/company/regenerationnationcr/
https://www.youtube.com/@regenerationnationcr
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
Brooke flies solo on this bite-sized episode about how lack of boundaries and locking down your authentic expression is ruining your health. This is a deep layer to holistic health and healing, BUT it’s a big one. If you need some words of encouragement to start prioritizing you and your health journey, this is the episode for you.
Brooke dives into different types of boundaries, and why they matter on a practical level. She shares some personal experiences about breaking free from people pleasing and perfectionism, learning how to show up and feel safe being seen, and what she’s noticed after years of working intimately with one-on-one clients on their own path of healing.
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
In this episode, Dr. Ro and Brooke West discuss various topics related to living a healthy lifestyle. They provide personal updates, including Brooke's programs on breaking up with birth control and feminine flow. They also share their eating habits and meal timing strategies, emphasizing the importance of balance and intuitive eating. The conversation highlights the need to view health as a way of being rather than a temporary fix. In this part of the conversation, Dr. Ro and Brooke discuss the importance of creating lasting habits and making lifestyle changes. They emphasize the need to shift from short-term thinking to long-term commitment. They also explore the concepts of discipline and devotion, highlighting the importance of self-love and self-care in the process. Additionally, they discuss the role of motivation and self-talk in maintaining healthy habits. They also discuss the importance of recognizing that change is ultimately the client's choice and responsibility. The conversation touches on finding inspiration from others and the desire to have a high quality of life as motivation for making changes. The hosts emphasize the difficulty of making changes and the need for positive self-talk and perseverance. The conversation concludes with a call for listeners to share their own moments of change and sources of motivation.________________________
Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
In this snack time episode, Dr. Ro discusses the importance of tracking performance in training and introduces various metrics to monitor progress. He emphasizes the significance of compliance and readiness, highlighting the need to consistently show up for training and assess one's physical and mental state before each session. Dr. Ro also explains the limitations of relying solely on one-repetition maximum (1RM) as a measure of strength and introduces the concept of repetition maximums and volume as alternative metrics. He concludes by encouraging listeners to track their training metrics and seek further guidance if needed.
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
In this episode, Dr. Ro welcomes on Evan Lodder, a former NCAA Division 1 strength coach, NFL sports science coordinator for the Arizona Cardinals, and current owner of Sustain Hybrid Training. The two discuss the concept of hybrid training, which focuses on being good at multiple aspects of fitness rather than specializing in one area. The conversation emphasizes the need for a sustainable and adaptable training program that considers individual goals and lifestyle factors. In this conversation, Evan Lodder and Dr. Ro discuss the realistic approach to health and fitness, highlighting the unsustainability of extreme fitness regimens. They emphasize the importance of understanding individual genetic limits and creating healthy habits.
Follow Evan at @sustainhybridtraining or @e_lodder
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
In this episode, Brooke dives into WHY we get into a funk and fall out of health routines in the first place. We’ve shared on numerous episodes how to “get back on track.” But we’re missing a big piece of the puzzle if you don’t dig into the underlying cause.
She shares the practical things you may have overlooked when setting yourself up on your health journey and the deeper layers that might need your attention when it comes to the holistic big picture.
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
In this episode, Dr. Ro discusses the importance of skill acquisition in fitness and training. He explains why it is beneficial to keep things simple, especially for beginners, and how it leads to better progress and gains. Dr. Ro also dives into the nervous system and how it plays a role in skill acquisition. He emphasizes the communication between the brain and muscles and how it can be optimized for better performance. The episode concludes with a reminder to apply these lessons to other areas of life!
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
In this episode, Dr. Ro discusses a study on the upper limits of protein utilization. He challenges the belief that the body can only use 25 to 40 grams of protein at one time and shares his personal experience of consuming larger amounts of protein without negative effects. The study he references, conducted by Tromelin and his group, found that there is no upper limit for protein utilization after resistance exercise. Dr. Ro emphasizes that timing of protein intake may not be as important as previously thought and that the amount of protein the body can utilize is higher than commonly believed. Finally, he addresses the limitations of the study and the implications for different populations.
If you have any questions, comments, concerns, or emotional outbreaks, please send a message to either @healthunfilteredpod or @roihealth!
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
In this episode, Brooke and Ro cracked open the conversation about hormone-disrupting chemicals and how they are impacting our health.
How much do you really need to worry about this?
Is it just fear-mongering?
How can you start creating impact?
Where can you get the most bang for your buck?
What do you need to focus on FIRST before going down the rabbit hole with the non-toxic life?
They dive into all this and so much more this episode. If you want a program to dive into the nuance and get science based resources when it come to reducing environmental exposures and how it’s impacting your hormone health- join Brooke for an 8 session course called PURIFY that starts live January 8th, 2024, and use the coupon code below for a sweet deal.
Click here to join PURIFY: https://brooke-west-s-school.teachable.com/p/purify-program
The code HEALTHUNFILTEREDVIP gets you 50% off until midnight on January 8th, 2024.
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
As we get into the holiday season, Brooke and Rogelio take a quick second to thank everyone for a great year. From rebranding, to branching out to new topics/ideas, to continue having fun, the listeners of the podcast have been their main driving force! Happy Holidays to everyone, and we will see you in 2024!
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
In this episode, Brooke shares her 5 step goal setting process to make sure you are confidently entering the new year. No matter what area of health you want to set goals for, this podcast shares a tried and true formula for actually seeing successful with your goals.
The breathwork session and end of year workshop is live on Wednesday, December 20th and you can also purchase the replay here: https://brooke-west-s-school.teachable.com/p/end-of-year-embodiment-workshop
To join the West Nutrition Co. Community membership that includes all masterclasses and workshops (plus, so much more!) click here: https://west-nutrition-co-community.circle.so/checkout/west-nutrition-co-community
Sign up for the 3-week Purify Program on non-toxic living starting January 8th, 2024 here: https://brooke-west-s-school.teachable.com/p/purify-program
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
Ro and Brooke sit down for what’s becoming an annual tradition- 2023 in review, the best and worst trends.
Were we right about our 2023 predictions?
What REALLY got under our skin as the WORST trends of 2023? cough Ozempic cough
What made the best of 2023 list?
What trends do we think (and hope) to see more of in 2024?
Dive into this episode with us for the best and worst of 2023 review. Let us know what you think @healthunfilteredpod on Instagram.
This episode we are joined with a special guest Love, owner of Nectar of Life Sanctuary. Love is a duly licensed Massage Therapist and Cosmetologist, with an expertise on the lymphatic system. She is a Holistic Practitioner, listening to the needs of your mind, body, and soul, specializing in restorative health and beauty.
Love talks about the lymphatic system, including different daily practices and habits that you can incorporate into your own daily life to improve your health. She also busts common myths and shares how often you should do certain practices. Love also shares her unique outlook on working with the bodies water system that is lymph.
Love on IG: https://instagram.com/nectaroflifesanctuary?igshid=OGQ5ZDc2ODk2ZA==
Love’s website: https://www.nectaroflifesanctuary.com
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
In this episode, Brooke passionately breaks down the basics of why TSH is a crappy standalone marker of thyroid health. She explains how to talk to your physician about your symptoms and request a full thyroid panel at your next annual check up.
Here’s whats included in the full thyroid panel:
- Thyroid stimulating hormone (TSH)
- Free T4 (fT4)
- Free T3 (fT3)
- Reverse T3
- Thyroid peroxidase antibodies (TPOAb)
- Thyroglobulin antibodies (TgAb)
If you are ready for lab testing and a 1:1 coaching deep dive with Brooke apply here: https://l.bttr.to/sWg4Z
Get instand access the Remedy Masterclass + Holistic Guide to Cold & Flu Season here: http://brooke-west-s-school.teachable.com/p/remedy
Sign up for the 3-week Purify Program on non-toxic living starting in January here: https://brooke-west-s-school.teachable.com/p/purify-program
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
In this episode, Rogelio talks about VO2max. We’ve mentioned VO2max in previous episodes, but never given it its own feature! A previous client reached out about her VO2max, but was unsure of what it meant or how to make it better. So in this episode, we talk about what it is, what it means to have a great or poor VO2max, how to test it, and how to make it better. We’ve also linked two tests below that you can do to guess your VO2max!
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5221270/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4795745/
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
In this snack time episode, Dr. Realzola talks about how using your phone/social media can affect your resistance training. Specifically, he mentions that the use of your phone BEFORE training can have some pretty detrimental affects on your gains. But is it the same if using it DURING training? And how big of an impact does it have on total volume, power, and how we perceive training? Tune in to find out!
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Studies:
DOI: 10.1080/23279095.2020.1863796
DOI: 10.1177/00315125211016233
DOI: 10.1177/0031512520958935
www.ijppp.org /ISSN:1944-8171/IJPPP0039212
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
In this episode, Brooke and Rogelio talk frankly about obesity and the negative health impacts that come along with it. They touch on the increasing rates of obesity, how you can be fat and fit, and how there are certain classifications of overweight/obese people. The biggest point they talk about is how exercise may not be enough to overcome the problems that come with having obesity. If you find this topic interesting, or have questions/comments, let us know!
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
Brooke West, MS, RDN, LDN, CSSD breaks down what the science and leading health bodies are saying about environmental toxins, specifically endocrine-disruptors.
What kinds of health issues do environmental toxins cause? How do endocrine-disruptors work on the body? What is the impact of these on our health care system and costs? What does this mean for your health and how you move forward?
Check out this bite-sized episode that dives right into the nitty gritty details of the eye opening topic of environmental exposures.
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
In this episode, Rogelio and Brooke talk about what the "perfect" fitness routine looks like. Everyone knows that exercise is healthy, but "moving more" doesn't really help with creating a fitness routine. The gang talks about what fitness means to us, what fitness is, and the FITT principle. Rogelio also talks about guidelines we should be checking for basic health needs, what he believes should be in every program, and what our fitness routines look like.
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
In this Snack time episode, Dr. Realzola gives his thoughts on moving parts of your training/exercise do different times of the day. If you've been in the gym long enough, you know there are days where you're just not finishing strong. What can you do in that moment? Listen in on an easy tip that Rogelio does in order to still attain his and his clients goals.
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
In this episode, Brooke dives into how holistic health practices look in the jungle VS the concrete jungle. She went from living in a city, to the countryside briefly, before relocating full time to Costa Rica. Brooke has called Costa Rica home now for a year, and her life and habits have certainly changed.
We talk about the differences in the jungle VS the concrete jungle for a variety of different holistic health practices including:
- Eating nourishing foods
- Moving your body daily
- Reducing environmental exposures
- Regulating sleep cycles and the nervous system
- Making space for ritual and connection
To dive deeper into the holistic health and lifestyle check out Brooke’s offerings below.
Register the for the Holistically Aligned Course here: https://west-nutrition-co-community.circle.so/checkout/holistically-aligned-method
Join the West Nutrition Co. Holistic Health Community with Brooke West here: https://west-nutrition-co-community.circle.so/checkout/west-nutrition-co-community
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
Brooke West is BACK with a snack time episode. After reading an Instagram post by a fitness influencer stating “Your body is your resume,” she had some thoughts, to say the least.
Check out this bite-sized episode that examines what really should be the “resume” of how your care for your body, how we can look at the big picture with holistic health, and thoughts on how to start reframing this conversation in our own social circles.
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
In this episode, Rogelio and Brooke are joined by Cathy Kim to talk about acupuncture. Cathy talks to the group about what acupuncture is, how it helps, and what it means to her. The three of them try to speak candidly about the mix between the science behind acupuncture, and the energy pathways, and how the process makes you feel better.
If you've ever done acupuncture, let us know about your experiences!
www.theacupuncturess.com
Insta: @theacupuncturess
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
In this episode, Dr. Realzola takes a quick second to talk about perspective. In truth, it's about how awesome you are and should feel, especially considering where you've come from. He thinks its very easy to look at how far you have to go and get upset, but that we should focus on how far we've come and how great the work you have put in is. Always celebrate your PRs, your little victories, and yourself!
If you have any questions or would like to shout yourself out, feel free to DM him @roihealth or @healthunfilteredpod.
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
Caylin White joins us on the podcast to share her story from 30+ years of chronic pain to being in remission and her new found passion for self-healing. After being left with no answers from traditional physicians, she set out on a mission to heal her self and has documents it all along the way.
Caylin now supports others on their path of healing as a certified Mindful Meditator and Breathwork Leader. She is the owner of Breathe With Me, Caylin Brie meditations, co-host of the Heal Your Life With Us podcast, and Author of Goldify and Change Your Story, she helps people worldwide harness the power of self-healing.
All of the ways to get more of Caylin:
Instagram: https://www.instagram.com/cbcinked
Caylin’s Links: https://linktree.com/cbcinked
Breathe With Me, Caylin Brie YouTube (Meditations and Breathwork)
About Caylin (Enneagram + Manifestation Workshops)
Goldify book: https://a.co/d/hlxWha0
Heal Your Life With Us Link: https://linktr.ee/healyourlifewithuspodcast
Heal Your Life With Us podcast (YouTube with new episodes every Tuesday)
Heal Your Life With Us (Audio)
Heal Your Life With Us Events
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
Brooke breaks down the common causes of heavy and painful periods in this snack time episode. She give foods to eat and holistic health action items to address these issues at the root.
For 1:1 support and lab testing: https://l.bttr.to/sWg4Z
Check out the Instagram Guide on Birth Control and Your Period here: https://www.instagram.com/westnutrition.co/guide/birth-control-your-period/18376311094043795/?igshid=MzRlODBiNWFlZA==
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
Chrissy Rice joins us on the podcast to share about a complimentary and alternative healing modality that we have never talked about on the podcast- energy work. Chrissy is specifically trained in Reiki and also uses her intuitive gifts to support clients through big life transitions, overcoming trauma, and getting to the root of physical and emotional challenges.
Chrissy shares:
- Her personal journey walking the self-healers path, and explains what that is and how that has looked like for her
- What Reiki is and how it works
- What the chakra system is and how it’s utilized in different healing practices
- The science behind energy work and how it’s being used in traditional medical systems
- What intuition is and different ways you can tap into these gifts
All the ways you can connect with Chrissy:
Instagram: https://www.instagram.com/chr1ssy_rice/
Website: www.sunshinesoulreiki.com
Facebook: https://www.facebook.com/chrissy6684
TikTok: @SunshineSoulReiki
Email: reikiwithchrissyrice@gmail.com
Heal Your Life With Us Podcast: https://www.youtube.com/channel/UCY6RtrED2u2ql6056JSJYQw
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
In this episode, Dr. Realzola talks about some of his thoughts on how to wake up feeling less stiff. If you struggle with waking up with stiff knees, hips, or back, tune in to listen to him talk about his night time mobility routine. While he doesn't get into the nitty gritty, he talks about simple things you can do to wake up feeling readier to attack the day! 2-3 minutes of DEEP breaths, 2-3 minutes of foam rolling/massaging hot spots, and then a mobility routine will have your joints feeling brand new! If you have any questions about specific mobility routines, feel free to DM him @roihealth or @healthunfilteredpod.
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
On this episode, Elizabeth Bronk joins us- a Registered Dietitian and make up artist. Her passion to support women through the milestone of wedding day extends beyond traditional wedding prep into a deeper process of holistic health, self love, and a lifestyle that supports you through your wedding day and beyond.
This conversation was a fascinating one, looking at the wedding industry and marketing under a microscope. Elizabeth also shares her thoughts on weight loss for weddings, how she’s preparing in a holistic way for her own wedding, and practices she loves to use to support her brides on their big day.
To connect with Elizabeth, visit her Instagram linked below.
Instagram: https://www.instagram.com/elizabethalicellc/
Bridal Babe Prep List FREEBIE - https://view.flodesk.com/pages/64b946c9259475282938ff27
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
Brooke is coming in HOT for this ted talk, AHEM, I mean snack time episode. If you’ve been struggling to see the big picture with your health and life goals, or not able to see long term lasting success- you are going to want to hit play. With an open mind of course.
Brooke challenges a lot of the things we’ve been taught to do, like blaming genetics and time restricted health programs and challenges. How can you move forward and see lasting results with your health and lifestyle goals? She breaks down the first 3 steps she’s constantly coming back to for each next level in this snack time episode.
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
In this episode, Ro and Brooke talk all about common weight loss myths and mistakes. Healthy weight loss that is SUSTAINABLE seems to be a big challenge for most people. In this episode, we break down why, talking about the common mistakes, and how you can aligned your habits to reach your goals.
This episode is packed with hot takes, contreversial opinions, and even a little bit of tough love. We hope it gives you answers, clairty, and inspires you to you think about weight loss differently.
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
In this snack episode, Dr. Realzola talks about some of the things that come with the results that you think you want. Sometimes, 80-90% of the results is good enough. Because what you need to sacrifice for the last 10-20% of results means long hours of training, a sacrifice in enjoyment, and/or big life changes that maybe you're not at a spot to commit to yet. Listen in as he tries to fight the gloominess of the weather and this topic in general.
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
On this episode, Rogelio welcomes on Bobby O'Mullan to talk about his experience coaching throughout the industry. Bobby is the Head Strength and Conditioning Coach at Rollins College in Winter Park, Florida. Bobby has coached in the collegiate sector, trained adults, and has coached different teams in the private sector. He has also done adjunct teaching, has his own business, and does consulting. In the episode, Rogelio and Bobby talk about how they met at Loyola, their experiences coaching in different sectors, and some of the differences and similarities between an elite/pro level athlete and an every day athlete.
Follow Bobby O'Mullan on Instagram:
https://www.instagram.com/bobbyomullan/
Find Bobby O'Mullan at his website: https://www.bobbyomullan.com/
Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Gut health isn’t just about food. In this bite-sized episode, Brooke breaks down 5 ways to support your gut health with lifestyle.
She explains the obvious and not so obvious signs your gut could use some attention, and then dives into holistic health for supporting your gut microbiome beyond food.
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
On this episode we welcome Kenzie Groh, a passionate and transformational women's life and mindset coach who empowers women to break free from limiting beliefs and step into their full potential.
She uses a unique blend of subconscious mind work, breathwork facilitation, and clinical hypnotherapy to guide women on a powerful journey of self-discovery and empowerment, helping them unleash their inner powerhouse and create a life they truly desire.
In this episode, we dive deep into:
- Mindset and how the subconscious mind plays a role
- Why we self sabotage and how to begin to overcome it
- Rewriting a new story and reprogramming your mindset
To connect with Kenzie check out the links below.
Instagram: https://www.instagram.com/kenzgroh/
Website: https://www.kenzgrohcoaching.com/
Upcoming events/programs/coaching opportunities:
-Unstuck Yourself - 8 week program: A step by step guide to get unstuck, master your mind, and create the abundant life you've been dreaming of. In this course you will build the foundation to understand your own mindset and overcome the beliefs that are holding you back.
-1:1 Coaching: 3 month or 6 months w/ VIP weekend
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
In this snack episode, Rogelio talks about how to train around an injury. He briefly covers his thoughts on injuries, being disciplined, and the steps needed to continue towards your goals even when things are not going smoothly.
Like these snack episodes? Let us know! And also let us know if there are any snack episodes you'd like to hear!
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
Traveling can throw off your body BIG TIME. Of course, having super solid health practices already in place will determine just how hard you take a hit. Rogelio and Brooke take a deep dive into travel fatigue and jet lag in this episode covering:
- What is circadian rhythm and how is it regulated?
- Signs you should look out for during travel to know if you are out of whack
- Ro’s plane princess packing list
- What to do for overnight flights and adjusting to time zones
- How you can support your body pre-travel, during, and post-travel
The sleep mask that’s the MVP of travel: https://amzn.to/42eKOCl
Brooke’s other favorite sleep gadgets: https://amzn.to/45EAc2A
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
In this snack episode, Brooke talks about managing your health by managing stress. Too often we overlook the damage high, continous stress can have on us, and she talks through some easy steps to get some of that in check.
Like these snack episodes? Let us know! And also let us know if there are any snack episodes you'd like to hear!
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
This episode Brooke takes us DEEP into the topic of hormonal birth control- why are so many people ditching the pill, how can you support your body through this transition, and what steps would be best to stabilize hormones after and prepare for healthy pregnancy if that’s the goal.
There can be a down side to life post-birth control, BUT it doesn’t need to be extreme or last for very long. In fact if you are doing it right, you should quickly swing to the upside and all the juicy pro’s of life after birth control.
The key is understanding what is happening to your body, preparing AHEAD of time, and then supporting on a deeper level with lab testing if needed. All of which is covered in this deep dive today!
Check out Brooke’s Instagram post on post-birth control syndrome and how to prevent it here: https://www.instagram.com/p/CpfYN2KrmA9/?utm_source=ig_web_copy_link&igshid=MmJiY2I4NDBkZg==
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
Welcome to our first episode of Snack Time!! In this episode. Dr. Realzola talks about photobiomodulation - a fancy way of saying red light therapy. This is a crash course on how PBM is thought to work, what the benefits of it are, and what the research says on how effective it is. Rogelio talks about how there isn't consistency in what red light therapy works best, or when/for how long to use it. Does he think you should use it? You'll have to listen to the whole episode to see what he thinks!
Have you ever used light therapy? Let the Health Unfiltered Podcast know!
Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
We’re back baby! Welcome to the new era of the Health Unfiltered Podcast.
Dr. Rogelio Realzola and Brooke West, RDN are back in action to bring you weekly episodes for your listening pleasure. Full length episodes coming at you every other week and bite-sized episodes in between.
You can expect to hear them jam out over a wide range of health topics from cutting edge scientific research, nutrition, exercise and human performance to controversial topics like sex, psychedelics, and alternative health therapies.
In this inaugural episode, Ro and Brooke re-introduce themselves, their backgrounds, and their areas of expertise and interest. You can expect this combination to bring balance and different view points to a wide variety of health topics.
Follow all the action on Instagram at https://www.instagram.com/healthunfilteredpod/. Episode clips, updates, announcements, and a shiny new rebrand hot on the feed.
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
SOMETHING BIG AND SOMETHING NEW IS COMING. Until then, we have our MOST listened to episode:Pre- and Post-Nutritional and Exercise Considerations! On MAY 22nd, THE NEW SEASON STARTS!
In this episode, the besties discuss nutritional and exercise considerations before and after you train. How much water should we be ingesting? Is foam rolling good? Do you really need a 15 minute cool down after you workout? Most importantly, are you #teambanana or #teamnobanana?
Listen in on our take on some contentious (and not so contentious) topics! Remember, if you have any questions or comments about anything said, shoot us a message or leave a comment!
Be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo Design: Anne-Claire Houck @anneclaire_1217
Intro/Outro Music: Kenyadda @kenyadda
SOMETHING BIG AND SOMETHING NEW IS COMING. Until then, we have our second most-listened to episode: Gut Health 101! Be on the lookout during these next couple weeks for the big news ;)
In today's episode, the gang talks all things gut health! First, we tackle the basics like what is gut health and why it matters. We then move further into things you can actually start doing and take action to improve your gut health! Whether you've got a hyper sensitive stomach or a gut of steel, there's sure to be some nuggets to help you improve your gut!
Sit back, crack a drink (stay hydrated), and listen in as we talk through this game and learn a little more about each other!
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Connect with Ro here: https://getroihealth.com/
Connect with Nicole here: https://www.nicolenutrition.com/
Connect with Brooke here: https://westnutrition.co/
Check out Brooke’s Full Script Supplement recommendations here: https://us.fullscript.com/welcome/westnutritionco
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
If you read these show notes, then you'll be the first to know that SOMETHING BIG IS COMING. Today, we kick it back to one of our top 3 episodes of the podcast: Nutrition Myths.
In this episode, the gang gets together to talk about some pervasive nutrition myths. It's 2021... how are we still believing stuff like this? We're out here busting nutrition myths all dayyyy. We hope that you're ready for the sass because its coming full force. Are fruits bad for you? Can you only eat when the sun is up? Is brown rice superior to white rice? Listen in as we give our HOT TAKES on why these things are wrong and what changes you can comfortably make in your life.
Grab a drink and listen in as we talk about some of our favorite nutrition myths!
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
he whole gang is HERE, and we are diving into aging. It’s happening no matter what, but how this process goes down- well, that’s up to YOU.
We bust some myths like, “my metabolism is slowing down as I age.” The answer might hurt some feelings TBH.
We go deeeep into sarcopenia and other biological processes that will naturally occur the older we get.
But don’t you worry, we wrap it up nicely with a bow and give you the keys to aging like a fine wine VS curdled milk.
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Be sure to follow us on Instagram at https://www.instagram.com/healthunfilteredpod/ and keep those questions of the week coming!
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Nicole for non-diet nutrition and lifestyle support to better know your body: https://www.instagram.com/nicoco_rdn/
Connect with Brooke for holistic approach to gut health and hormone balance using lab testing: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
In this episode, Nicole leads us through a conversation about body trust. We’ve talked a lot about how the wellness world, especially fitness and nutrition, gets reduced to a rigid list of BS rules to follow. And how almost always…this never works for creating and sustaining healthy habits.
The gang dives into:
- Messaging we’ve received growing up and through social conditioning that create distrust in ourselves and our innate intuition
- How messaging leads to changes in the way we related to our own bodies
- Sharing how body trust has been an evolution and personal experiences that helped us move through it
- Characteristics of body trust and the how the relationship with our body is just as important as trust in relationship with someone else
- How we have strengthened our relationships with our bodies and other words of wisdom you can start implementing for a better relationship with your body
The relationship with your body is the MOST important relationship you will ever have. This is truly the foundation of having a healthy and balanced life. Listen in to the conversation with open mind.
BONUS journal prompts to explore your body relationship with trusting your body:
- When did you first receive the message that your body could not be trusted? That you needed to have some sort of control over it?
- What ways did you all try to change your body? How did this impact the trust you had with yourself over the years?
- How has your relationship with yourself and your body changed over the years?
- What time period did you notice when you had the least amount of trust with your body? What time period did you have the most?
- What was a time when you had full trust in your body? What were you doing? What were you feeling?
- What are the characteristics you associate with trust? How do you practice these characteristics toward yourself?
Cheers y'all!
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Be sure to follow us on Instagram at https://www.instagram.com/healthunfilteredpod/ and keep those questions of the week coming!
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Nicole for non-diet nutrition and lifestyle support to better know your body: https://www.instagram.com/nicoco_rdn/
Connect with Brooke for holistic approach to gut health and hormone balance using lab testing: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
We are BACK. The gang decided to take a new years break to allow for us to keep on rolling, and we're so excited to be back!
On this episode, we talked about all of the simple, and not simple, questions of... How do I START!? Start training, start balancing eating, and how that changes as I train more??
We unpack very common questions like how do you know how many meals and snacks to eat throughout the day? How do I know where to start exercising? What are the minimum things that I could/should be doing?
It's also important to think about how these things may change depending on when you're training. How does my nutrition change if I'm mashing weights at 6am? Doing longer cardio around noon? Or hitting high-intensity work in the evening? This is where the nuggets of the episode may help to answer those questions!
Give it a listen and DM us your thoughts and words of the year @healthunfilteredpod on Instagram.
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Be sure to follow us on Instagram at https://www.instagram.com/healthunfilteredpod/ and keep those questions of the week coming!
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Nicole for non-diet nutrition and lifestyle support to better know your body: https://www.instagram.com/nicoco_rdn/
Connect with Brooke for holistic approach to gut health and hormone balance using lab testing: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
We’re ringing in the New Year at Health Unfiltered and that means talking about new years resolutions and how to set yourself up for success (for real) this year!
Goal setting, dreaming and scheming for 2023 can look different for everyone. The gang breaks down how we roll when it comes to goal setting for the year. We share our words of there and intentions behind them too.
Working with clients, things can look a little different. We compare notes on how this process works for our 1:1 clients, how our methods have or haven’t changes, and advice for someone setting up there new year.
Probably some of the best nuggets of wisdom come from sharing how to tackle these big dreams you’ve made for 2023. Once you’ve committed then what? How does motivation VS discipline play a role?
Give it a listen and DM us your thoughts and words of the year @healthunfilteredpod on Instagram.
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Be sure to follow us on Instagram at https://www.instagram.com/healthunfilteredpod/ and keep those questions of the week coming!
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Nicole for non-diet nutrition and lifestyle support to better know your body: https://www.instagram.com/nicoco_rdn/
Connect with Brooke for holistic approach to gut health and hormone balance using lab testing: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
Buckle up- It’s the end of 2022, and we thought we would go over the main diet and exercise trends we saw this past year and give you our unfiltered review! The good, the bad and the ugly- we’re wrapping it all up in a sassy little bow during this episode.
In addition to talking smack, we celebrate Ro officially becoming Dr. Ro. Show some respect, people!
Topics we cover in this 2022 run down:
- Mounjaro- the diabetes drug turned celebrity weight loss phenomenon
- The hype around training to match your menstrual cycle
- Keto and the never ending low carb trend
- The biggest health/fitness influencer blunder of the year- the Liver King
We even rank the top 10 health trends on a 5 star scale, and honestly some of these ratings from the gang might shock you.
What’s next for 2023? Well, we give our best predictions.
Cheers y’all, and Happy New Year! See you in 2023!
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Be sure to follow us on Instagram at https://www.instagram.com/healthunfilteredpod/ and keep those questions of the week coming!
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Nicole for non-diet nutrition and lifestyle support to better know your body: https://www.instagram.com/nicoco_rdn/
Connect with Brooke for holistic approach to gut health and hormone balance using lab testing: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
New year, new me? Eh, the gang has a lot to say about this one!
We start off strong with a hot button question of the week diving into endocrine disruptors in the modern world, and then jump right into the holiday season episode.
We cover:
- Our biggest pet peeves for the end of the year rush and new years transformation crowd
- How the all or nothing mindset is stetting you up for impending doom on your health goals
- When we should show up and be real with ourselves and our health goals
- The pep talks we give ourselves and clients
- How much is too much when it comes to pushing it to end the year “strong”
- The best ways to use the natural momentum that comes with the new year
- To new years resolution VS to not new years resolution
These topics make for an interesting episode where the gang doesn’t always see eye to eye. Slide in our DMs with your thoughts on the conversation!
Be sure to follow us on Instagram at https://www.instagram.com/healthunfilteredpod/ and keep those questions of the week coming!
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Nicole for non-diet nutrition and lifestyle support to better know your body: https://www.instagram.com/nicoco_rdn/
Connect with Brooke for holistic approach to gut health and hormone balance using lab testing: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
On this episode Allison Joy, a certified Health/Life/Mastery/ Sensuality Coach, joins us to talk about sex and pleasure. YES, this is part of health too! After 15 years of coaching in one form or another she is now focusing 100% on educating people of all ages about their personal sensuality.
Allison took a deep dive into her own personal sensuality and what she learned about herself- stored old limiting beliefs, micro traumas, old stories that were keeping her back from actually receiving pleasure was so mind blowing she made it her mission to help other women transform.
Here’s what we cover in this episode:
- Allison’s personal story that lead her to this work
- The mission and purpose of a personal sensuality journey (hint, it’s way deeper than sex)
- The most common challenges women face with receiving pleasure
- Why you should never EVER fake an orgasm
- Feminine and masculine energy explained
- The importance of understanding and connecting to your body
- How to start initiating conversations about pleasure and desires
- Why women aren’t enjoying sex and what you can do about it
- How sex is a part of “health” even though we might not traditionally put it in that category
You can download Allison’s sexy communication guide for FREE here: https://preview.mailerlite.io/preview/146206/forms/69971403531617844
Allison has a self-paced women’s program launching as well as masterclasses on all things sex and pleasure. Make sure to follow her on Instagram at https://www.instagram.com/sexwithallisonjoy/ to learn more about her offerings. You can also visit her website at https://allisonjoywellness.com/.
Be sure to follow Health Unfiltered Podcast on Instagram at https://www.instagram.com/healthunfilteredpod/ and keep those questions of the week coming!
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Nicole for non-diet nutrition and lifestyle support to better know your body: https://www.instagram.com/nicoco_rdn/
Connect with Brooke for holistic approach to gut health and hormone balance using lab testing: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
This is a girls takeover podcast, and we are talking all things period! It’s time to break out of the old BS taboo around periods, and bring the knowledge to light on how to use your period as your fifth vital sign. What is normal? What is a red flag? How can you decode what is going on with your hormones by just observing your cycle? We’ve got you covered!
Sit back, crack a drink (stay hydrated), and listen in as we talk about decoding your period!
Be sure to follow us on Instagram at https://www.instagram.com/healthunfilteredpod/ and keep those questions of the week coming!
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Nicole for non-diet nutrition and lifestyle support to better know your body: https://www.instagram.com/nicoco_rdn/
Connect with Brooke for holistic approach to gut health and hormone balance using lab testing: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
In this episode, the gang comes back to talk about myokines. In episode 1, we talked about what myokines were. In this episode, we talk more specifically about how muscle talks and acts on fat cells, the brain, and the gut. We also give some actionable tips through exercise you can do to help your brain and gut! We hope this gets you thinking and you can and feel free to send us any messages with questions you have!
Sit back, crack a drink (stay hydrated), and listen in as we talk about myokines (again!).
Be sure to follow us on Instagram at https://www.instagram.com/healthunfilteredpod/ and keep those questions of the week coming!
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Nicole for non-diet nutrition and lifestyle support to better know your body: https://www.instagram.com/nicoco_rdn/
Connect with Brooke for holistic approach to gut health and hormone balance using lab testing: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
In this episode, we bring on John “The Magician” Dodson. John is a professional American Mixed Martial Artist who has been competing since 2002. He was the winner of The Ultimate Fighter: Team Bisping vs Team Miller, competed in the UFC both in flyweight and bantamweight, and is a 2x contender for the championship. Recently, John has competed (and dominated) in bare-knuckle fighting. In this episode we talk about his experience as a fighter, strength and conditioning for fighters, coaching MMA athletes, and get some questions from listeners!
Sit back, crack a drink (stay hydrated), and listen in as we talk to John Dodson about MMA!
Be sure to follow us on Instagram at https://www.instagram.com/healthunfilteredpod/ and keep those questions of the week coming!
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Nicole for non-diet nutrition and lifestyle support to better know your body: https://www.instagram.com/nicoco_rdn/
Connect with Brooke for holistic approach to gut health and hormone balance using lab testing: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
In this episode, the gang talks about metabolism! Specifically, what the heck is metabolism anyway, what’s helping VS hurting you, and what are the main things you can start focusing on ASAP to support healthy metabolism.
Sit back, crack a drink (stay hydrated), and listen in as we talk about navigating nutrition in stress.
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Connect with Ro here: https://getroihealth.com/
Connect with Nicole here: https://www.nicolenutrition.com/
Connect with Brooke here: https://westnutrition.co/
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, the gang nerds out over myokines! Did you know that your muscle essentially acts as an endocrine organ? This is because muscles send out signals to your brain, gut, and fat cells to elicit some sort of change. This is Part 1 of a multi-part series where we will talk about all of the benefits that come from having more muscle and how that affects the rest of your body. This one is a ride, so let us know if you have any questions!
Sit back, crack a drink (stay hydrated), and listen in as we talk about myokines.
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Connect with Ro here: https://getroihealth.com/
Connect with Nicole here: https://www.nicolenutrition.com/
Connect with Brooke here: https://westnutrition.co/
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, the gang talks about how we navigate nutrition and exercise during times of stress or busy life seasons. As we transition from summer to fall - the calendar fills up quickly and it’s super important to continue to support our bodies with nutrition and lifestyle the best we can! We talk about things like how to set foundational habits, favorite convenience foods, and why its important to prioritize nutrition especially during those stressful times.
Sit back, crack a drink (stay hydrated), and listen in as we talk about navigating nutrition in stress.
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Connect with Ro here: https://getroihealth.com/
Connect with Nicole here: https://www.nicolenutrition.com/
Connect with Brooke here: https://westnutrition.co/
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In today’s episode, Ro talks about all things testosterone. Testosterone was mentioned in Episode 42 (Hormones and Hypertrophy), but this episode focuses more on what testosterone does, what it's important for, and some myths about testosterone. We also talk about how testosterone is affected by exercise, and healthy habits!
Sit back, crack a drink (stay hydrated), and listen in as we talk about testosterone.
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Connect with Ro here: https://getroihealth.com/
Connect with Nicole here: https://www.nicolenutrition.com/
Connect with Brooke here: https://westnutrition.co/
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In today’s episode, we bring on Lisa Seery, a money and investing mentor for entrepreneurs who has 18 years of investing and fintech experiences. Lisa's main goal is to educate as a health coach and help clients eliminate money stress, gain financial clarity, and build wealth. We talk about navigating through financially scary times, why money is stressful, how to reframe the way you think of finances, and a few investing tips!
Sit back, crack a drink (stay hydrated), and listen in as we talk about all this with Lisa!
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Connect with Ro here: https://getroihealth.com/
Connect with Nicole here: https://www.nicolenutrition.com/
Connect with Brooke here: https://westnutrition.co/
Connect with Lisa here: @lisaseeryfinance
https://www.lisaseery.com/
In this episode, we bring on Ashlin Winkler, a self-proclaimed Health Unfiltered SUPERFAN and a client of Nicole and Rogelio's! We talk about Ashlin's journey through health and fitness, her experience with working with us, and how she's shifted her life to more align with her long term goals. Ashlin also speaks on intuitive eating, body positivity/neutrality, and being a bad-ass.We hope that, as you listen, you get some advice from Ashlin as well as get a snippet of how we work to help other's achieve their goals. Sit back, pop a drink, and join us as we talk through our client highlight with Ashlin Winkler!
You can find Ashlin here:
@fitnashjourney
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Connect with Ro here: https://getroihealth.com/
Connect with Nicole here: https://www.nicolenutrition.com/
Connect with Brooke here: https://westnutrition.co/
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In today’s episode, we bring on dietitian Erik Grohman. Erik is the owner and operator of Grunt Grub and specializes on setting realistic expectations and who loves to teach and help men reach their full potential. WE talk about his experience, considerations for tactical athletes, nutrition for special circumstances, and how hunting, fishing, and foraging play a bit role in his life/practice.
Sit back, crack a drink (stay hydrated), and listen in as we talk about all this with Erik!
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Connect with Ro here: https://getroihealth.com/
Connect with Nicole here: https://www.nicolenutrition.com/
Connect with Brooke here: https://westnutrition.co/
Connect with Erik here: https://www.gruntgrubrd.com/
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In today’s episode, Brooke and Ro talk about things to consider when programming. How do our goals play a role in programming? What are different variables that you can manipulate? And is there a hierarchy? We hope that this information gives you insight on how to program for yourself or your clients/athletes.
Sit back, crack a drink (stay hydrated), and listen in as we talk about program considerations!
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Connect with Ro here: https://getroihealth.com/
Connect with Nicole here: https://www.nicolenutrition.com/
Connect with Brooke here: https://westnutrition.co/
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In today’s episode, we get together and go over how we have answered recent questions from our clients. Our hope is that, if you've had similar questions, then maybe these help to answer them. It's also a great way for us to showcase how we can answer questions, so keep sending them in! From managing fatigue, to switching workouts, to appetite regulation, we answer a whole host of questions!
Sit back, crack a drink (stay hydrated), and listen in as we answer some questions from clients!
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Connect with Ro here: https://getroihealth.com/
Connect with Nicole here: https://www.nicolenutrition.com/
Connect with Brooke here: https://westnutrition.co/
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In today’s episode, we're doing things a little differently and having a conversation about self-care. What does that mean? Why is it important? And what does that balance look in our own lives? We'll go over what self-care means to us, what it actually has to do with health, and we'll talk about some of our favorite self-care practices. We hope that this candid conversation helps give you insight to some new self care practices that you can do for yourself!
Sit back, crack a drink (stay hydrated), and listen in as we talk about self care!
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Connect with Ro here: https://getroihealth.com/
Connect with Nicole here: https://www.nicolenutrition.com/
Connect with Brooke here: https://westnutrition.co/
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In Episode 46, we talked about why muscles get sore. Specifically talking about how its deeper than just “muscle damage.” In today’s episode, we’ll have a refresher on muscle soreness, we’ll talk about strength loss, and finally touch on some passive strategies to recover faster. We'll talk about some basics like massage, cold, and heat therapy to get you back on track!
Sit back, crack a drink (stay hydrated), and listen in as we talk about recovery strategies!
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Connect with Ro here: https://getroihealth.com/
Connect with Nicole here: https://www.nicolenutrition.com/
Connect with Brooke here: https://westnutrition.co/
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In today's episode, we talk allll about diet culture, nutrition myths, and how to find balance in healthy habits you actually enjoy. We also talk about what diet mentality is and if its holding you back from finding balance, happiness, and health. If you've struggled with diets ever in your life, this episode is FILLED with little nuggets to help you through your health journey.
Sit back, crack a drink (stay hydrated), and listen in as we talk about diet mentality!
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Connect with Ro here: https://getroihealth.com/
Connect with Nicole here: https://www.nicolenutrition.com/
Connect with Brooke here: https://westnutrition.co/
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In today's episode, the gang talks all things gut health! First, we tackle the basics like what is gut health and why it matters. We then move further into things you can actually start doing and take action to improve your gut health! Whether you've got a hyper sensitive stomach or a gut of steel, there's sure to be some nuggets to help you improve your gut!
Sit back, crack a drink (stay hydrated), and listen in as we talk through this game and learn a little more about each other!
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Connect with Ro here: https://getroihealth.com/
Connect with Nicole here: https://www.nicolenutrition.com/
Connect with Brooke here: https://westnutrition.co/
Check out Brooke’s Full Script Supplement recommendations here: https://us.fullscript.com/welcome/westnutritionco
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, we welcome on Dr. Deane Aikins. Deane is a civilian doctor and clinical psychologist researcher who has worked in active duty combat stress, risk, and resilience for the past twenty years. He spends a lot of time trying to figure out why service members don’t want to talk to a therapist and how to do a better job of that. Deane also works as intake and admitting doc for the VA Detroit substance use and suicide prevention programs and consults in violence risk evaluations, trying to gauge an employee's risk of harm to self and or others. In his free time, he does endurance events for a charity involving children, Veterans, or both.
Honestly, this may be one of the most impactful episodes we've ever done, and we're sure that this episode will be full of some great nuggets!
Sit back, grab a drink, and listen in as Dr. Aikins talks to us about mental health and active military/veterans.
Be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, we welcome on Tyler Killinger who is the Head Athletic Trainer for the Orlando City Soccer Club. Tyler tells us all about his experience of becoming an Athletic Trainer, the differences between AT and PT, and what it's like to work at the elite/professional soccer level. Whether you've ever wondered what an AT does, how an MLS organization takes care of their athletes, or want to know more about Orlando, we're sure that this episode will be full of some great nuggets!
Sit back, grab a drink, and listen in as Tyler Killinger talks about his experience as an AT!
Be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In today's episode, the gang celebrates hitting FIFTY! We get together to drink, celebrate some life things, and learn a little bit more about each other using the game "We're Not Really Strangers." Nicole thought this would be a great opportunity to get to know each other a little better and see how 3 different humans can come together as best friends with different perspectives. We also take the time to shoutout Kenyadda's new album and Anne-Claire doing great graphic designing work.
Sit back, crack a drink (stay hydrated), and listen in as we talk through this game and learn a little more about each other!
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Connect with Ro here: https://getroihealth.com/
Connect with Nicole here: https://www.nicolenutrition.com/
Connect with Brooke here: https://westnutrition.co/
Check out Brooke’s Full Script Supplement recommendations here: https://us.fullscript.com/welcome/westnutritionco
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In today's episode, the gang talks about why how exercise helps with insulin resistance/Type 2 Diabetes. If you've ever wondered how exercise helps you keep your blood sugar low, or why being overweight is unhealthy, this is a great podcast to listen to! We go over insulin's role, how insulin resistance occurs, and how exercise can help.
Sit back, crack a drink (stay hydrated), and listen in as we talk about muscle soreness
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Connect with Ro here: https://getroihealth.com/
Connect with Nicole here: https://www.nicolenutrition.com/
Connect with Brooke here: https://westnutrition.co/
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, we welcome on Natalie Forster, RDN, who is the CEO and founder of Revived Roots. Revived Roots is an autoimmune wellness company built on the principles of functional medicine and yoga. Her mission is to empower people through personalized nutrition and holistic health practices to become their own health advocates. We talk about what autoimmunity is, when you should suspect an autoimmune condition, and how the gut plays a role in autoimmunity.
Sit back, grab a drink, and listen in as Natalie Forster drops knowledge bombs on Autoimmunity and nutrition.
You can find Natalie in the following places:
Website: www.revivedroots.com
Insta: @revived_roots
Private Facebook Page: Nutrition for Autoimmunity w/ Natalie Forster RD
Be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
We're back to start 2022 with a bang! In this episode, we talk about nutrition while traveling. We go over things like: How do you plan what to take? How does it change internationally? What kind of things do I keep in place so I don't just lose my health habits along the way? We also talk about 3 things we'd take on an island with us. Safe to say that the girls wouldn't survive very long.
Sit back, crack a drink (stay hydrated), and listen in as we talk about Travel Nutrition.
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Connect with Ro here: https://getroihealth.com/
Connect with Nicole here: https://www.nicolenutrition.com/
Connect with Brooke here: https://westnutrition.co/
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In today's episode, the gang talks about why muscles get sore, and more specifically about Delayed Onset Muscle Damage. If you've ever exercised or done something new, you've experienced soreness, loss of strength, and everything in between. How does it happen? Why does it happen? And are there ways to reduce the soreness? Whether you want to nerd out or just see if you can pick out some nuggets, this episode is sure to give you a better understanding of muscle soreness.
Sit back, crack a drink (stay hydrated), and listen in as we talk about muscle soreness
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Connect with Ro here: https://getroihealth.com/
Connect with Nicole here: https://www.nicolenutrition.com/
Connect with Brooke here: https://westnutrition.co/
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, we talk about health halos and the holidays. The health halo effect leads to the perception that a product is "healthier" than it actually is, and normally it's just to take your money (oops!). Join us as we take a deep dive into common health halos and why they may or may not be worth the extra money. We also know that the holiday season is coming up, and health halos are popping up more and more as a misleading solution to the holidays derailing your health goals. Don't let it get to you!
Sit back, crack a drink (stay hydrated), and listen in as we talk about health halos and how to navigate them through the holidays.
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Connect with Ro here: https://getroihealth.com/
Connect with Nicole here: https://www.nicolenutrition.com/
Connect with Brooke here: https://westnutrition.co/
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, we welcome on Dr. Norah Whitten, a Physical Therapist who specializes in treating pelvic floor dysfunction and working with pregnant and postpartum people who want to continue being physically active and strong during and after pregnancy. She also gives her philosophy on how to train/assist people of all experiences levels, from fit and actives moms to professional athletes. Sit back, grab a drink, and listen in as Dr. Whitten drops little nuggets of information.
You can find Dr. Whitten at the following places:
Website: www.functionalphyziopt.com
Email: norah@functionalphyziopt.com
Insta: @functionalphyzio
Be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, Nicole leads us in a conversation about body kindness. We talk about what body kindness means, how it leads us to creating the healthy and happy life we deserve, and how to challenge the old belief that in order to change we have to be harsh with ourselves. It's an episode that's sure to get you asking yourself: "Are my current habits, thoughts, and beliefs helping to create a better life for myself?"
Sit back, crack a drink (stay hydrated), and listen in as we talk about hormones and hypertrophy.
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Connect with Ro here: https://getroihealth.com/
Connect with Nicole here: https://www.nicolenutrition.com/
Connect with Brooke here: https://westnutrition.co/
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In today's episode, the gang dives into the Hormone Hypothesis. Mainly, do Testosterone, Insulin, and Growth Hormone really help with gainz? How necessary are they for the natural athlete/person compared to someone who may be juicing? And IF they don't play a role, then how do we actually get the gainz that we all want? Whether you're lifting for some serious mass, or you're someone looking to get/stay healthy, this episode is a great way to understand gainz at a deeper level.
Sit back, crack a drink (stay hydrated), and listen in as we talk about hormones and hypertrophy.
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Connect with Ro here: https://getroihealth.com/
Connect with Nicole here: https://www.nicolenutrition.com/
Connect with Brooke here: https://westnutrition.co/
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In today's episode, the gang dives into common nutrition mistakes that hinder your health and performance. Brooke teaches us why it happens, and what you need to focus on to avoid them. Some of the topics we cover are what can you do to support low energy days, how to combat brain fog, and what you can do to fix performance changes. Sit back, crack a drink (stay hydrated), and listen in as we catch up!
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Connect with Ro here: https://getroihealth.com/
Connect with Nicole here: https://www.nicolenutrition.com/
Connect with Brooke here: https://westnutrition.co/
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
WHAT'S UP, LISTENERS!?! WE'RE BACK!! After a 6 week hiatus, the gang finally gets back together to talk about what they've been up to during their summer breaks! Rogelio was off working with the Arizona Cardinals, while Brooke and Nicole were making some AWESOME moves and growing their brands! Regardless of what we were doing, we're so so so excited to be back! Sit back, crack a drink (stay hydrated), and listen in as we catch up!
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Connect with Ro here: https://getroihealth.com/
Connect with Nicole here: https://www.nicolenutrition.com/
Connect with Brooke here: https://westnutrition.co/
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, we bring on Mark-Austin Flemming, a longtime listener and a client of Brooke and Rogelio's! We talk about Mark-Austin's journey through health and fitness, his experience with working with us, and how he's shifted his life to more align with his work and competition goals. Mark-Austin also tells us what's on the horizon with him and his own coaching life. We hope that, as you listen, you get some advice from Mark-Austin as well as get a snippet of how we work to help other's achieve their goals. Sit back, pop a drink, and join us as we talk through our first client highlight!
You can find Mark-Austin here:
@torqperformance
@flemdog11
torqperform@gmail.com
Be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, the gang tackles Part 2 of the menstrual cycle. This episode consists of talking through the four phases of the menstrual cycle. More specifically, it's about what is happening to the body in each phase and how you can support each phase with nutrition, exercise, and lifestyle choices! Again, if you're a practitioner, someone serious about their health, or a biology nerd, this episode is sure to hand you even more nuggets than the last one!
Sit back, grab a drink, and join us as we learn more about the menstrual cycle.
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, the gang tackles Part 1 of the menstrual cycle. This episode will consist of taking a deep dive into the 4 phases of the menstrual cycle. We define each phase, describe what's going on behind the scenes in regards to hormones, and finally talk about how to tap into your intuition and female biology when working on improving your health. Whether you're a female listener, a biology nerd, or a practitioner, this episode is sure to leave you with some important nuggets in regards to women's health.
Sit back, grab a drink, and listen in!
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, the gang will be talking about fatigue within the context of exercise. What does it mean to be fatigued? How can I tell if I’m being fatigued? How can I adjust training or things outside of my life so that I’m not continuing to beat myself up? We also talk about how there are different indicators that you can watch to make sure that you're not getting too deep into fatigue and eventually getting hurt. Sit back, enjoy a drink, and listen in on this fatigue episode!
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, the gang gets together to talk about the "All or Non" mindset. It's very normal to think that if you're not giving something 100% all the time, day in and day out, that you are not moving forward in your health journey. Similarly, hyper-fixating on one thing that may not be going the way you want instead of multiple positives is a sure way to mess up your mindset. This is where having a coach can be a really beneficial tool, so listen in as we give you some pointers on breaking the cycle!
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, the gang talks about one of the hottest supplements on the market: collagen! Marketing will tell you that collagen can build muscle, make your skin and bones healthier, and be a good protein source... but how true is it? Sadly, not very true. We talk about the research behind collagen supplementation and whether or not its worth the hype. Strap in, keep your brain open, and toss your collagen drink out and switch it out for a drink as you listen in!
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, we welcome on Dr. Brent Ruby to talk about his journey through science and academia, the research he does in humans in extreme high stress situations, and how he challenges lab based research. Dr. Ruby is the Director of the Montana Center for Work Physiology and Exercise Metabolism at The University of Montana where he focuses on providing ground force combatants with effective strategies to maintain safety and performance during extended operations in hostile environments. Sit back, grab a drink, and listen in as Dr. Ruby drops little nuggets of information.
You can find Dr. Ruby's book here: https://wrangoandbanjo.com/
Be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, Ashley Shelley, a Licensed Professional Counselor from Nashville, TN comes on to talk about mental health. Ashley specializes in working with individuals around anxiety, depression, building self-esteem and self-confidence. She is also a certified yoga instructor and leads mindfulness classes as well as 1 on 1 therapy sessions.
We talk about practical ways to start incorporating mindfulness into your daily life, what the best way to starting might be, and other little nuggets that might help you look at your own mental health.
You can find Ashley Shelley on Instagram at @meandmi_wellness and at the Happy Hour in Nashville- a mental health studio.
Be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, the gang gets together to talk about rest times. Rest times seem to be overlooked in most people's programs and training sessions, but they could be a pretty important reason for making strides or holding you back. We talk about why you need appropriate rest times, why you should maybe pay more attention to times, and talk about the difference between what's optimal and what's realistic.
Grab a drink and listen in as we talk about rest times!
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, the gang gets together to talk about some pervasive nutrition myths. It's 2021... how are we still believing stuff like this? We're out here busting nutrition myths all dayyyy. We hope that you're ready for the sass because its coming full force. Are fruits bad for you? Can you only eat when the sun is up? Is brown rice superior to white rice? Listen in as we give our HOT TAKES on why these things are wrong and what changes you can comfortably make in your life.
Grab a drink and listen in as we talk about some of our favorite nutrition myths!
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, Rogelio talks to us about the energy systems. Specifically, what energy is, how we create energy, how our energy systems play a role together, and a brief introduction on how to train each part of the system. We also talk about what to think of if you play a sport that involves multiple energy systems and how to choose what's important to focus in on.
Sit back, grab a drink, and listen in on us talk about energy systems!
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, the gang gets together to talk about some of the truths of health and coaching. We talk about our experiences working with people, how long it actually takes to see results and change health habits, some of the initial changes that come with positive changes, and what we think the #1 trait of a successful client it.
Sit back, grab a drink, and listen in on us talk about health!
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, the gang gets together to talk about the end goal of Intuitive Eating. One of the biggest concerns with Intuitive Eating is that health is tossed aside, people can eat nothing but junk, and there is no body awareness that is learned through the process. Nicole explains to us why that's not true, how Intuitive Eating get's you to a place of Honoring your Health, and how we can honor our health through finding a plan that works for you and your body.
Sit back, get your notes out, and grab a drink as you listen in on us talk about Nutrition.
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, Rogelio talks to us about his research in CBD. From how it works throughout the body, to some of the potential benefits, and how there's way more research to be done, this episode will be sure to change your thoughts on CBD. We also talk about its safety, who should be taking it, and how it's important to understand the source of the CBD and how much is actually in your product. Sit back, grab a drink, and chill out as you listen in on us talk about some CBD.
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, we welcome back Kirsten Screen to discuss all things MASS GAINING. Kirsten earned her Bachelor's in Human Nutrition and Master of Public Health from the University of Florida. With over 20 years of experience in nutrition, health education, and fitness, Kirsten has a lot of experience in dealing with clients who want to change their body composition. We talk about the healthy amount of weight to gain per week, how much muscle you can put on, what macros you should focus on, and if cardio can impact your mass goals.
Join us and crack a beer (or a protein shake) as we talk about how to put on some gainz.
Here's where Kirsten lives on the internet:
Website: www.yourfitnessdietitian.com
Instagram & Facebook: @yourfitnessdietitian
If you have any questions or comments, shoot us a message or leave a comment!
Be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, the gang gets together to talk about All Foods Fit. Flexible nutrition is the main framework for most, if not all, successful diets/eating habits, and the All Foods Fit model is a great way to dive into flexible nutrition. We talk about what flexible nutrition means to us, whether all calories are equal, the calories in vs calories out debate, and our thoughts on food rules. Sit back, get your notes out, and grab a drink as you listen in on us talk about Nutrition.
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, we welcome on Lindsey McIntyre. Lindsey is a licensed therapist in North Carolina and Texas and practices therapy at Jade Integrative Counseling and Wellness in Charlotte. Lindsey uses a holistic, evidenced-based combination of Cognitive Behavioral Therapy, Person-Centered Therapy, Eye Movement Desensitization and Reprocessing, and mindfulness-based techniques to individualize treatment and collaborate with clients of all ages and identities. She has great insight to what food guilt and food shame are, why we might experience these feelings, and what we can do to combat these feelings. We also take a deeper dive into what happens in your brain that may be fueling the emotions that are tied to food and exercise. As usual, sit back and enjoy a drink as you listen in on this podcast. Let us know what you think about the episode, and message us with any questions you might have!
You can find Lindsey on Instagram at @jade_cwc and at jadeintegrativewellness.com
Be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, the gang gets together to talk about coaching. Specifically, do you need one? Why are they ever really needed anyway? We talk about qualities that we think make good coaches, what our "must-haves" attributes are, and some red flags to look out for when hiring one. If you've been thinking about whether it was time for you to get a coach, grab a drink and listen in as we talk about why it may or may not be the best move.
Want to apply to work with someone from the gang? Their links are below:
Nicole: https://www.nicolenutrition.com/schedule-a-call
Rogelio: https://getroihealth.com/apply-for-coaching
Brooke: https://www.brookewestrdn.com/apply-for-coaching
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, we welcome Lance Radford on to the podcast to talk about considerations for the tactical athlete. Lance is from South Florida and went to UCF to study molecular biology. After working in the biotech industry, he felt the call to service and enlisted in the US Air Force where he spent the last 9 years traveling the world and serving. Lance and the gang talk about nutrition, training, and overall health of tactical athletes. From heat acclimation, to breathing exercises, to stress reduction, and nutritional strategies, this episode is sure to get you to think about your own practice as an athlete or practitioner. Crack a brew, pour some wine, drink some bourbon, or sip on some tea as you listen in!
You can find Lance on FB and Instagram @thewarriormonkpodcast
The Warrior Monk Podcast is on Apple and Spotify
Veteran Suicide Hotline: 1-800-273-8255
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, we welcome on Amy Wareham to talk about her experience with Multiple Sclerosis. Multiple Sclerosis is an auto-immune disease in which the immune system destroys the protective covering of nerves. This can cause symptoms such as vision loss, pain, fatigue, depression, and impaired coordination. Amy talks about how she manages every day life, how she's taken a holistic medicine approach to tackling her disease, and how it's important to advocate for yourself when talking to doctors and ultimately to trust yourself. Let us know what you think about the episode, and message us with any questions you might have!
You can find Amy on Instagram at @amy_wareham
Be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, we welcome on our good friend Evan Lodder, the Sports Science Coordinator for the Arizona Cardinals. The gang and Evan reminisce about our time in Starkville, MS, but mostly about working in the NFL. Some of the points we talk about are how he got started in his career, what it's like to work in the NFL, how training differs between on and off-season, how training an NFL athlete is the same and different as "normal" people, and some of the challenges he faces being a science focused coach in an environment dominated by old-school thinking. Crack a brew, pour some wine, drink some bourbon, or sip on some tea as you listen in!
You can find Evan on Instagram at @e_lodder
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, we welcome back Dr. Hunter Waldman to continue our talk on carbohydrate restriction. Part 1, we discussed why carbs matter, why we may not need as much as we previously thought, and why having too little is problematic. In Part 2, we talk more about the difference between the science and practicality of restricting carbs. We mention tactical athletes, high-stress occupations, and night-shift workers. There's also some extra tidbits in there for the everyday person/athlete. Let us know what you think!
You can find Dr. Waldman on twitter @HSW_PhD and by utilizing the University of Northern Alabama directory!
Be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
You know that the gang loves a good drink (I mean, look at our logo), but alcohol is definitely something that should be enjoyed in moderation. In this episode, we talk about how alcohol affects your ability to recover, your athletic performance, and we even touch on how it may affect things like nutrient absorption and long-term implications. Lastly, we talk about how you can achieve your long-term goals and still enjoy a good drink.
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, we welcome on Ethan Stewart PhD (c), the Player Performance Facilitator for the Baltimore Orioles to talk about how science plays a role in increasing the performance of baseball players at all levels. Ethan talks to us about what to think about when working with Minor League and Major League Baseball players, how science plays a role in making sure that athletes can continuously perform, and other things to consider as an athlete. We also talk about our first emails and AIM usernames as a good old trip down memory lane!
You can find Ethan at @ethanstewart14 to hear all of his rantings on UK!
If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, the gang talks about different social determinants of health. So many of us are taught that health is just nutrition and exercise, but health is multi-faceted. Aside from genetics, your upbringing, neighborhood, socioeconomic status, and so many other things can affect your health. As a practitioner, you have to learn to navigate through all the things that make a human, human. As a person, you have to think about why you might be the way you are, what circumstances have shaped your health/thoughts on health, and how you can look at other people's circumstances with a different lens as well.
Sit back, crack a cold one, and listen in as we talk about all of these things. If you have any questions or comments, shoot us a message or leave a comment!
Be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, we welcome on Dr. Hunter Waldman, an Assistant Professor at the University of North Alabama, to talk about his research in carbohydrate restriction. Hunter and the gang get to talk about why carbs matter, why we may not need as much, and why having too little is problematic. This is Part 1 of a science filled episode, and we can't wait to have Dr. Waldman on next to ask him even deeper questions!
You can find Dr. Waldman on twitter @HSW_PhD and by utilizing the University of Northern Alabama directory!
Be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, Nicole takes us through a deeper dive into Intuitive Eating and talks specifically about setpoint weight. Ever have a number on the scale that you just keep coming back to no matter how hard you try to move? Or do you ever feel off after losing/gaining weight? Nicole and the gang discuss why your body activity fights against you moving from its comfortable weight and some things to take into consideration as you continue through your health journey.
Listen in as we shed light on what the fitness and diet industry has taught us and what we can do to challenge it. If you have any questions or comments, shoot us a message or leave a comment!
Be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
Happy New Year!! Listen in as the gang tackles questions they received over the past couple weeks. We do our best to answer questions like should you cut after a holiday weight gain, whether you should wear stretchy pants when you plan on eating a lot, and the most likely reason that you're not getting as many gains as you think you are. We hope you crack a cold one open with us and get some questions ready for next time! We also wish you well and a happy and healthy 2021! The questions we answered in this episode can be found below:
Would there be much reason for a tactical athlete/firefighter to cut after THICCMAS?
Is it a bad idea to workout on an empty stomach or is it more of a preference?
So Brandon’s teaching practices revolve around integration of Physical Movement, Emotional Life, Sensory Perception and Cognitive Function. As human beings, what are your opinions/advice on how we can integrate exercise, nutrition and other modalities/pedagogies into a broader idea of holistic health?
What bad thing happened to Ro at Trader Joe’s that has left him so scarred?
How can you tell when you are ready to come back after an injury?
Do you wear stretchy pants if you know you are going to be eating a lot of good food?
How do things like mentality and perspective affect physical aspects such as the rate of physical maturation. So really, what (if any) connection exists between mental and physical age?
What’s considered a “short” and “long” rest period? Why would you use one over the other?
What fruits/vegetables/food in general do you recommend in these winter months to prevent illnesses?
What motivates you guys as professionals to keep moving forward?
What opinions/advice do you have about the connection between mentality and body maturation? How does one navigate the changing of biological factors such as metabolism, physical energy and conscious behavioral patterns?
How do you get more protein for geriatric patients? Which foods are more important for them?
If you live in a different state, how often should you call your mother?
Gallbladders - Having your gallbladder removed (if dealing with gallstones) vs. changing your lifestyle to maintain an organ in your body. If I have my gallbladder removed, won’t my other organs compensate and cause problems of their own?
So I just got a massage gun for Christmas. Can you overuse massages in general and for recovery? Also why does my body itch a lot after using it?
What is up with my lack of gainz?
Be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
This week, the gang gets together to talk about goal setting. We discuss how motivation is fleeting, why vision boards are cool for some people (even if they're weird to others), and how it's important to be able to not only set realistic goals, but to pivot when necessary. Crack open a cold one (or maybe some eggnog!) as we talk about our goals, how 2020 has or hasn't shifted things, and think about what your goals for the upcoming year are. Lastly, send us your goals and tips for staying motivated so we can share it with others!
If you have any questions or comments, shoot us a message or leave a comment!
Be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
Last week we talked about over exercising and under fueling, and this week we discuss moving during or through injury. This episode, we welcome Savanna Hill on to discuss movement and how it relates to injury. Savanna Hill is a Functional Range Conditioning Mobility Specialist and a certified personal trainer through NASM and ACE. She is a strength/mobility/kickboxing instructor at HOTBOX in Nashville, TN! Join us as we talk about your experience with pain/injury, what steps you can take to mitigate pain and reduce injuries, and when it might be time to seek out professional help.
Here's where Savanna lives on the internet:
Instagram: @savfitnash
Facebook: Savanna Hill
If you have any questions or comments, shoot us a message or leave a comment!
Be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, we welcome Kirsten Screen on to discuss the dangers of under fueling and over training. Kirsten earned her Bachelor's in Human Nutrition and Master of Public Health from the University of Florida. With over 20 years of experience in nutrition, health education, and fitness, Kirsten has a lot of experience in dealing with clients who under eat and/or overtrain. Join us as we talk about how to identify if you need a break in activity or an increase in calories, strategies for combating eating and training fatigue, and whether or not you need to adjust different lifestyle factors.
Here's where Kirsten lives on the internet:
Website: www.yourfitnessdietitian.com
Instagram & Facebook: @yourfitnessdietitian
If you have any questions or comments, shoot us a message or leave a comment!
Be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
As we head into the last months of the year, we wanted to sit and talk about what happens to your body in the cold. Listen in as Dr. JohnEric Smith, an Associate Professor and Director of the Joseph A Chromiak Laboratories of Applied Physiology at Mississippi State University, talks about some things to consider when you brave the elements. Should you wear a jacket inside while you're getting ready? How does the cold affect my training? Are there really benefits to just sitting in the cold? Crack a cold one (or even a warm cider!) and listen in as we discuss some cold physiology.
Be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
How many times have you heard that running is the best way to lose weight? That you need to do cardio for your heart health? That cardio kills your gains?
Well crack a cold one, pour a fine wine, or drink a stiff glass of water and listen in as Rogelio talks about cardiometabolic resistance training and how you can get the benefits of cardio through lifting. If you're like him and Brooke, you'll be glad to hear that running is not something that you have to do unless you want to.
Be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
The holidays are a time for enjoyment and catching up with friends/family... So why would you ruin it by not allowing yourself to fully enjoy the season and all it offers? In this episode, the gang talks about different strategies to navigate the holiday season and how to deal with things like food anxiety, binging, and annoying relatives that won't just let you enjoy your dang food! We also have a last-minute discussion on the worst/best Thanksgiving foods where Rogelio gets really passionate about why green bean casserole is the worst. We hope that you get some little nuggets to help you fully enjoy your holidays! Let us what yours are!
Be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
Listen in as we welcome our first guest, Erin Lopynski, to talk about the weight loss industry and weight bias. Erin is an RDN based in the Virginia/DC area, and is experienced in the clinical nutrition setting, specifically assisting cardiac patients on their weight loss journey. In this episode, we tackled biases that people (and we) tend to have towards overweight/obese people and what that means. We also talk about why it's important to treat clients/patients from a human first perspective.
Here's where Erin lives on the internet:
Website: www.EatwithErin.com
Email: nutrition@eatwitherin.com
Instagram & Facebook: @ErinLopynski
If you would like further resources about weight bias and stigma:
http://www.uconnruddcenter.org/weight-bias-stigma-web-links
Implicit Association Test (IAT) specific to weight:
https://implicit.harvard.edu/implicit/takeatestv3.html
If you have any questions or comments, shoot us a message or leave a comment!
Be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
Listen in as the gang tackles questions they received over the past couple weeks. We do our best to answer questions like balancing gains, nutrition while traveling, and what makes us continue to do the work we do... all while trying to enjoy your drinks. We hope you crack a cold one open with us and get some questions ready for next time! For a guide to what we covered, check out the time stamps below.
11:51 In your opinion, what is the best way to go into a calorie deficit?
13:49 What is your least favorite diet/workout trend?
16:50 Are the Four Sigmatic mushrooms and other trendy mushroom supplements worth it or a waste of money?
21:45 What is the best way to balance gains with quality of life?
25:28 What are some tangible steps to take on improving and maintaining gut health?
30:08 Any tips for eating when anxiety kills your appetite and hunger cues?
31:27 Is there a way to balance out training to have both cardio endurance and strength/size without losing gains? How does nutrition factor into this?
36:54 How can you maintain consistency with nutrition while traveling 1-2 weeks at a time?
41:55 Thoughts on pre-made meal delivery services?
45:46 Protein intake, how much is too much?
54:08 Just hitting macros vs. caring about nutritional density and quality of food choices.
57:27 How do you gauge the credibility of “fitness professionals” in a saturated media-driven world?
1:08:20 How to grow the booty?
1:14:52 What is your “why?”
Be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, Nicole teaches us about Intuitive Eating and Health At Every Size (HAES). Is it really possible to have a healthy relationship with food? Why shouldn't we just be tracking everything we eat all the time? How often do we view people that are skinny as the epitome of health?
Listen in as we shed light on what the fitness and diet industry has taught us and what we can do to challenge it. If you have any questions or comments, shoot us a message or leave a comment!
Be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo design: Anne-Claire Houck @anneclaire_1217
Intro/Outro music: Kenyadda @kenyadda
In this episode, the besties discuss nutritional and exercise considerations before and after you train. How much water should we be ingesting? Is foam rolling good? Do you really need a 15 minute cool down after you workout? Most importantly, are you #teambanana or #teamnobanana?
Listen in on our take on some contentious (and not so contentious) topics! Remember, if you have any questions or comments about anything said, shoot us a message or leave a comment!
Be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo Design: Anne-Claire Houck @anneclaire_1217
Intro/Outro Music: Kenyadda @kenyadda
Welcome to the Health Unfiltered Podcast! To put it simply, we're just another podcast about fitness and nutrition... but with a splash of booze and sarcasm.
To be more precise, we are 2 Registered Dietitian Nutritionists (Brooke West and Nicole Haskins) and a Certified Strength and Conditioning Coach and Sports Scientist (Rogelio) who came together to bring an informative and fun podcast that is able to cut through the BS of the fitness/nutrition industry. We hope that you crack open a cold one, mix a cocktail, or pour a glass of wine as we get acquainted with one another.
Be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!
Logo Design: Anne-Claire Houck @anneclaire_1217
Intro/Outro Music: Kenyadda @kenyadda