We are BACK. The gang decided to take a new years break to allow for us to keep on rolling, and we're so excited to be back!

On this episode, we talked about all of the simple, and not simple, questions of... How do I START!? Start training, start balancing eating, and how that changes as I train more??

We unpack very common questions like how do you know how many meals and snacks to eat throughout the day? How do I know where to start exercising? What are the minimum things that I could/should be doing?

It's also important to think about how these things may change depending on when you're training. How does my nutrition change if I'm mashing weights at 6am? Doing longer cardio around noon? Or hitting high-intensity work in the evening? This is where the nuggets of the episode may help to answer those questions!

Give it a listen and DM us your thoughts and words of the year @healthunfilteredpod on Instagram. 

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Be sure to follow us on Instagram at https://www.instagram.com/healthunfilteredpod/ and keep those questions of the week coming! 

Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/

Connect with Nicole for non-diet nutrition and lifestyle support to better know your body: https://www.instagram.com/nicoco_rdn/

Connect with Brooke for holistic approach to gut health and hormone balance using lab testing: https://www.instagram.com/westnutrition.co/

Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/

Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/

We’re ringing in the New Year at Health Unfiltered and that means talking about new years resolutions and how to set yourself up for success (for real) this year!

Goal setting, dreaming and scheming for 2023 can look different for everyone. The gang breaks down how we roll when it comes to goal setting for the year. We share our words of there and intentions behind them too. 

Working with clients, things can look a little different. We compare notes on how this process works for our 1:1 clients, how our methods have or haven’t changes, and advice for someone setting up there new year. 

Probably some of the best nuggets of wisdom come from sharing how to tackle these big dreams you’ve made for 2023. Once you’ve committed then what? How does motivation VS discipline play a role? 

Give it a listen and DM us your thoughts and words of the year @healthunfilteredpod on Instagram. 

________________________

Be sure to follow us on Instagram at https://www.instagram.com/healthunfilteredpod/ and keep those questions of the week coming! 

Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/

Connect with Nicole for non-diet nutrition and lifestyle support to better know your body: https://www.instagram.com/nicoco_rdn/

Connect with Brooke for holistic approach to gut health and hormone balance using lab testing: https://www.instagram.com/westnutrition.co/

Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/

Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/

Buckle up- It’s the end of 2022, and we thought we would go over the main diet and exercise trends we saw this past year and give you our *unfiltered* review! The good, the bad and the ugly- we’re wrapping it all up in a sassy little bow during this episode. 

In addition to talking smack, we celebrate Ro officially becoming Dr. Ro. Show some respect, people!

Topics we cover in this 2022 run down:

• Mounjaro- the diabetes drug turned celebrity weight loss phenomenon

We even rank the top 10 health trends on a 5 star scale, and honestly some of these ratings from the gang might shock you. 

What’s next for 2023? Well, we give our best predictions.

Cheers y’all, and Happy New Year! See you in 2023!

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Be sure to follow us on Instagram at https://www.instagram.com/healthunfilteredpod/ and keep those questions of the week coming! 

Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/

Connect with Nicole for non-diet nutrition and lifestyle support to better know your body: https://www.instagram.com/nicoco_rdn/

Connect with Brooke for holistic approach to gut health and hormone balance using lab testing: https://www.instagram.com/westnutrition.co/

Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/

Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/

New year, new me? Eh, the gang has a lot to say about this one! 

We start off strong with a hot button question of the week diving into endocrine disruptors in the modern world, and then jump right into the holiday season episode. 

We cover:

• Our biggest pet peeves for the end of the year rush and new years transformation crowd

These topics make for an interesting episode where the gang doesn’t always see eye to eye. Slide in our DMs with your thoughts on the conversation!

Be sure to follow us on Instagram at https://www.instagram.com/healthunfilteredpod/ and keep those questions of the week coming! 

Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/

Connect with Nicole for non-diet nutrition and lifestyle support to better know your body: https://www.instagram.com/nicoco_rdn/

Connect with Brooke for holistic approach to gut health and hormone balance using lab testing: https://www.instagram.com/westnutrition.co/

Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/

Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/

On this episode Allison Joy, a certified Health/Life/Mastery/ Sensuality Coach, joins us to talk about sex and pleasure. YES, this is part of health too! After 15 years of coaching in one form or another she is now focusing 100% on educating people of all ages about their personal sensuality. 

Allison took a deep dive into her own personal sensuality and what she learned about herself- stored old limiting beliefs, micro traumas, old stories that were keeping her back from actually receiving pleasure was so mind blowing she made it her mission to help other women transform.

Here’s what we cover in this episode:

• Allison’s personal story that lead her to this work

You can download Allison’s sexy communication guide for FREE here: https://preview.mailerlite.io/preview/146206/forms/69971403531617844

Allison has a self-paced women’s program launching as well as masterclasses on all things sex and pleasure. Make sure to follow her on Instagram at https://www.instagram.com/sexwithallisonjoy/ to learn more about her offerings. You can also visit her website at https://allisonjoywellness.com/. 

Be sure to follow Health Unfiltered Podcast on Instagram at https://www.instagram.com/healthunfilteredpod/ and keep those questions of the week coming! 

Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/

Connect with Nicole for non-diet nutrition and lifestyle support to better know your body: https://www.instagram.com/nicoco_rdn/

Connect with Brooke for holistic approach to gut health and hormone balance using lab testing: https://www.instagram.com/westnutrition.co/

Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/

Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/

This is a girls takeover podcast, and we are talking all things period! It’s time to break out of the old BS taboo around periods, and bring the knowledge to light on how to use your period as your fifth vital sign. What is normal? What is a red flag? How can you decode what is going on with your hormones by just observing your cycle? We’ve got you covered!

Sit back, crack a drink (stay hydrated), and listen in as we talk about decoding your period!

Be sure to follow us on Instagram at https://www.instagram.com/healthunfilteredpod/ and keep those questions of the week coming! 

Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/

Connect with Nicole for non-diet nutrition and lifestyle support to better know your body: https://www.instagram.com/nicoco_rdn/

Connect with Brooke for holistic approach to gut health and hormone balance using lab testing: https://www.instagram.com/westnutrition.co/

Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/

Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/

In this episode, the gang comes back to talk about myokines. In episode 1, we talked about what myokines were. In this episode, we talk more specifically about how muscle talks and acts on fat cells, the brain, and the gut. We also give some actionable tips through exercise you can do to help your brain and gut! We hope this gets you thinking and you can and feel free to send us any messages with questions you have!

Sit back, crack a drink (stay hydrated), and listen in as we talk about myokines (again!).

Be sure to follow us on Instagram at https://www.instagram.com/healthunfilteredpod/ and keep those questions of the week coming! 

Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/

Connect with Nicole for non-diet nutrition and lifestyle support to better know your body: https://www.instagram.com/nicoco_rdn/

Connect with Brooke for holistic approach to gut health and hormone balance using lab testing: https://www.instagram.com/westnutrition.co/

Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/

Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/

In this episode, we bring on John “The Magician” Dodson. John is a professional American Mixed Martial Artist who has been competing since 2002. He was the winner of The Ultimate Fighter: Team Bisping vs Team Miller, competed in the UFC both in flyweight and bantamweight, and is a 2x contender for the championship. Recently, John has competed (and dominated) in bare-knuckle fighting. In this episode we talk about his experience as a fighter, strength and conditioning for fighters, coaching MMA athletes, and get some questions from listeners!

Sit back, crack a drink (stay hydrated), and listen in as we talk to John Dodson about MMA!

Be sure to follow us on Instagram at https://www.instagram.com/healthunfilteredpod/ and keep those questions of the week coming! 

Connect with Ro for exercise and performance coaching: https://www.instagram.com/roihealth/

Connect with Nicole for non-diet nutrition and lifestyle support to better know your body: https://www.instagram.com/nicoco_rdn/

Connect with Brooke for holistic approach to gut health and hormone balance using lab testing: https://www.instagram.com/westnutrition.co/

Logo design by Anne-Claire Houck: https://www.instagram.com/anneclaire_1217/

Intro/Outro music by Kenyadda: https://www.instagram.com/kenyadda/

In this episode, the gang talks about metabolism! Specifically, what the heck is metabolism anyway, what’s helping VS hurting you, and what are the main things you can start focusing on ASAP to support healthy metabolism.

Sit back, crack a drink (stay hydrated), and listen in as we talk about navigating nutrition in stress.

If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!

Connect with Ro here: https://getroihealth.com/

Connect with Nicole here: https://www.nicolenutrition.com/

Connect with Brooke here: https://westnutrition.co/

Logo design: Anne-Claire Houck @anneclaire_1217

Intro/Outro music: Kenyadda @kenyadda

In this episode, the gang nerds out over myokines! Did you know that your muscle essentially acts as an endocrine organ? This is because muscles send out signals to your brain, gut, and fat cells to elicit some sort of change. This is Part 1 of a multi-part series where we will talk about all of the benefits that come from having more muscle and how that affects the rest of your body. This one is a ride, so let us know if you have any questions!

Sit back, crack a drink (stay hydrated), and listen in as we talk about myokines.

If you have any questions, be sure to follow us at @healthunfilteredpod where you can keep up to date and connect with Brooke, Nicole, and Rogelio!

Connect with Ro here: https://getroihealth.com/

Connect with Nicole here: https://www.nicolenutrition.com/

Connect with Brooke here: https://westnutrition.co/

Logo design: Anne-Claire Houck @anneclaire_1217

Intro/Outro music: Kenyadda @kenyadda