Health Unfiltered

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!   ________________________   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/. ________________________   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    ________________________   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.     ________________________   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. ________________________   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  ________________________ 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.    ________________________   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! ________________________   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!   ________________________   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.

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!   ________________________   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 ________________________   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 ________________________   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 ________________________   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/ ________________________   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! __________________ Studies: DOI: 10.1080/23279095.2020.1863796 DOI: 10.1177/00315125211016233 DOI: 10.1177/0031512520958935 www.ijppp.org /ISSN:1944-8171/IJPPP0039212 __________________ 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!   ________________________   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.  ________________________   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. ________________________   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.   ________________________   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 ________________________   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.   ________________________   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    ________________________   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. ________________________   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    ________________________   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==   ________________________   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 ________________________   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. ________________________   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 ________________________   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.  ________________________   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.   ________________________   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.   ________________________   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.   ________________________   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     ________________________   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!   ________________________   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   ________________________   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!   ________________________   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==   ________________________   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.  ________________________   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.  ________________________   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!  ________________________   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.    ________________________   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/