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Health Unfiltered
Health Unfiltered episodes
- Episode 3: How to Travel like a Pro
Traveling can throw off your body BIG TIME. Of course, having super solid health practices already in place will determine just how hard you take a hit. Rogelio and Brooke take a deep dive into travel fatigue and jet lag in this episode covering:
- What is circadian rhythm and how is it regulated?
- Signs you should look out for during travel to know if you are out of whack
- Ro’s plane princess packing list
- What to do for overnight flights and adjusting to time zones
- How you can support your body pre-travel, during, and post-travel
The sleep mask that’s the MVP of travel: https://amzn.to/42eKOCl
Brooke’s other favorite sleep gadgets: https://amzn.to/45EAc2A
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
1 hr 4 min - Snack Time Episode 2: Managing Stress
In this snack episode, Brooke talks about managing your health by managing stress. Too often we overlook the damage high, continuous stress can have on us, and she talks through some easy steps to get some of that in check.
Like these snack episodes? Let us know! And also let us know if there are any snack episodes you'd like to hear!
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
10 min - Episode 2: Birth Control, Fertility, and How to Support Your Body
This episode Brooke takes us DEEP into the topic of hormonal birth control- why are so many people ditching the pill, how can you support your body through this transition, and what steps would be best to stabilize hormones after and prepare for healthy pregnancy if that’s the goal.
There can be a down side to life post-birth control, BUT it doesn’t need to be extreme or last for very long. In fact if you are doing it right, you should quickly swing to the upside and all the juicy pro’s of life after birth control.
The key is understanding what is happening to your body, preparing AHEAD of time, and then supporting on a deeper level with lab testing if needed. All of which is covered in this deep dive today!
Check out Brooke’s Instagram post on post-birth control syndrome and how to prevent it here: https://www.instagram.com/p/CpfYN2KrmA9/?utm_source=ig_web_copy_link&igshid=MmJiY2I4NDBkZg==
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
1 hr 6 min - Snack Time Episode 1: Red Light Therapy
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/
26 min - Episode 1: Health Unfiltered
We’re back baby! Welcome to the new era of the Health Unfiltered Podcast.
Dr. Rogelio Realzola and Brooke West, RDN are back in action to bring you weekly episodes for your listening pleasure. Full length episodes coming at you every other week and bite-sized episodes in between.
You can expect to hear them jam out over a wide range of health topics from cutting edge scientific research, nutrition, exercise and human performance to controversial topics like sex, psychedelics, and alternative health therapies.
In this inaugural episode, Ro and Brooke re-introduce themselves, their backgrounds, and their areas of expertise and interest. You can expect this combination to bring balance and different view points to a wide variety of health topics.
Follow all the action on Instagram at https://www.instagram.com/healthunfilteredpod/. Episode clips, updates, announcements, and a shiny new rebrand hot on the feed.
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Follow Health Unfiltered Podcast on Instagram: https://www.instagram.com/healthunfilteredpod/
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Brooke for a holistic root cause approach to health and nutrition: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
45 min - Health Unfiltered Rewind: Pre- and Post-Nutritional and Exercise Considerations
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
1 hr 25 min - Health Unfiltered Rewind: Gut Health 101
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
1 hr 14 min - Health Unfiltered Rewind: Nutrition Myths
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
1 hr 23 min - How To Combat Aging
he whole gang is HERE, and we are diving into aging. It’s happening no matter what, but how this process goes down- well, that’s up to YOU.
We bust some myths like, “my metabolism is slowing down as I age.” The answer might hurt some feelings TBH.
We go deeeep into sarcopenia and other biological processes that will naturally occur the older we get.
But don’t you worry, we wrap it up nicely with a bow and give you the keys to aging like a fine wine VS curdled milk.
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Be sure to follow us on Instagram at https://www.instagram.com/healthunfilteredpod/ and keep those questions of the week coming!
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Nicole for non-diet nutrition and lifestyle support to better know your body: https://www.instagram.com/nicoco_rdn/
Connect with Brooke for holistic approach to gut health and hormone balance using lab testing: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
1 hr 13 min - Cultivating Body Trust
In this episode, Nicole leads us through a conversation about body trust. We’ve talked a lot about how the wellness world, especially fitness and nutrition, gets reduced to a rigid list of BS rules to follow. And how almost always…this *never* works for creating and sustaining healthy habits.
The gang dives into:
- Messaging we’ve received growing up and through social conditioning that create distrust in ourselves and our innate intuition
- How messaging leads to changes in the way we related to our own bodies
- Sharing how body trust has been an evolution and personal experiences that helped us move through it
- Characteristics of body trust and the how the relationship with our body is just as important as trust in relationship with someone else
- How we have strengthened our relationships with our bodies and other words of wisdom you can start implementing for a better relationship with your body
The relationship with your body is the MOST important relationship you will ever have. This is truly the foundation of having a healthy and balanced life. Listen in to the conversation with open mind.
BONUS journal prompts to explore your body relationship with trusting your body:
- When did you first receive the message that your body could not be trusted? That you needed to have some sort of control over it?
- What ways did you all try to change your body? How did this impact the trust you had with yourself over the years?
- How has your relationship with yourself and your body changed over the years?
- What time period did you notice when you had the least amount of trust with your body? What time period did you have the most?
- What was a time when you had full trust in your body? What were you doing? What were you feeling?
- What are the characteristics you associate with trust? How do you practice these characteristics toward yourself?
Cheers y'all!
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Be sure to follow us on Instagram at https://www.instagram.com/healthunfilteredpod/ and keep those questions of the week coming!
Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/
Connect with Nicole for non-diet nutrition and lifestyle support to better know your body: https://www.instagram.com/nicoco_rdn/
Connect with Brooke for holistic approach to gut health and hormone balance using lab testing: https://www.instagram.com/westnutrition.co/
Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/
Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/
48 min
About Health Unfiltered
From the publisher's feed
Hosted by Dr. Rogelio Realzola and Brooke West, MS, RDN, LDN, CSSD, Health Unfiltered is on a mission to uncomplicate health and performance, share what works, and what’s BS in the industry. The duo of Rogelio, exercise scientist, researcher, and strength and conditioning coach, and Brooke, Holistic Regristered Dietitian specializing in integrative and functional nutrition keeps all angles covered. The one thing they do share? A ”both/and” perspective of health. Join us for weekly conversations on all things health and performance!
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