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)

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/