Episodes
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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/
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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/
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Missing episodes?
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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/
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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/
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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/
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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/
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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.
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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/
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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/
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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/
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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/
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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/
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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/
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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/
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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/
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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/
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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.
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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/
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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 T3Thyroid 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/
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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/
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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/
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