Health and Fitness Unfiltered is the podcast that cuts through the noise to give you the real, no-holds-barred truth about living your healthiest life.
From breaking down the latest fitness trends to addressing common misconceptions, we’re here to help you find what really works, so you can build a sustainable lifestyle that feels authentic to you. Whether you’re a seasoned pro or just getting started, this is health and fitness like you’ve never heard it before. Hosts Julia Zalmanek and Dr. Derek Bennett are two health related minds from different ends of the spectrum here to help you!
Recovery Strategies Part 2 | Health and Fitness Unfiltered (Ep. 16)
Hosts Derek and Julia discuss the importance of sleep, strategic supplements, hydration, and deloading to optimize recovery and improve athletic performance.
5 May 2025
Recovery Interventions | Health and Fitness Unfiltered (Ep. 15)
Let's get those gains!! Most people think that they are improving their health and fitness in the gym, but without recovering from their workouts, that isn't always the case. Dr. Bennett and Julia discuss a few common recovery strategies such as stretching, hot and cold modalities, and soft tissue work such as massage, cupping, and scraping.
Tune in to learn which recovery strategy might work best for you!
**Quality Warning**: Derek forgot his microphone for this one, so apologies for the audio quality!!
Facebook and IG: @healthfitness_unfiltered
14 Apr 2025
Caffeine Chat | Health and Fitness Unfiltered (Ep. 14)
Ever wonder what’s really in your morning cup of joe, energy drink or pre-workout? Julia and Derek dive deep into the science, culture, and controversy surrounding the world’s favorite stimulant — caffeine. From how it affects your brain and body, to its role in productivity, sleep, and addiction.
This episode breaks down the latest research on caffeine’s role in energy levels, endurance, metabolism, fat loss, sleep, and recovery. Whether you're an athlete, gym-goer, or just health-conscious, this show gives you science-backed insights and practical tips to optimize your performance — one sip at a time.
25 Mar 2025
How Cortisol is Affecting You | Health and Fitness Unfiltered (Ep. 13)
In this episode, we dive deep into the world of cortisol, often called the "stress hormone." From its role in our body's fight-or-flight response to its impact on long-term health, cortisol is much more than just a stress reaction. We explore how this hormone influences everything from sleep, mood, and energy levels to weight management and muscle gain.
Join us as we break down the science of cortisol, its effects on both body and mind, and practical tips on how to manage stress and keep this powerful hormone in balance. Whether you're dealing with chronic stress or just curious about how your body works, this episode will give you the tools you need to understand and optimize your cortisol levels.
10 Mar 2025
Alcohol and Marijuana - What do they do? | Health and Fitness Unfiltered Podcast (Ep. 12)
Think a few drinks won’t hurt your gains? Wondering if weed is killing—or helping—your recovery? In this episode, we break down how alcohol and marijuana affect fitness, metabolism, muscle growth, and motivation. Whether you're a weekend warrior or a dedicated athlete, we’ll help you separate fact from fiction and give tips on balancing your lifestyle without wrecking your progress. Grab a protein shake (or maybe just some water) and tune in!
24 Feb 2025
What is Low Back Pain?? | Health and Fitness Unfiltered (Ep.11)
Who hasn't had low back pain?? Low back pain is one of the most common issues people deal with. The problem is, that one episode of low back pain is not like the next. It doesn't mean that your back pain is like your friend's or family member's and getting to the root cause of what is going on is often like finding a needle in a haystack.
Dr. Bennett and Julia dive into the world of lumbar spine (low back) pain. They delve into radiating pain, movement, and directional preferences. They talk about why it is so important to not only continue moving your back but also strengthen it to keep you active!
14 Feb 2025
Max Effort and 1 Rep Max for Building Strength | Health and Fitness Unfiltered (Ep. 10)
To get stronger, there is no doubt that you have to push yourself in the weight room... But there are ways to push yourself to the max more frequently than many believe.
Finding your one rep max (1RM) is one of the best ways to assess how strong you are in a particular lift and also find out where you are weak. Should you do a 3RM or 5RM rather than 1RM?
Julia and Derek go down a few rabbit holes when it comes to strength training to the max, including the benefits of finding a 1RM, what is Max Effort Training, and how pushing yourself to a Max Effort more frequently can be done.
7 Feb 2025
Working Out when Sick | Health and Fitness Unfiltered ( Ep. 9)
Everyone gets sick... But when should you stay home, or when is it ok to push through not feeling your best to get a workout in? Derek and Julia talk about the symptoms that you can and probably should push through to continue to get gains in the gym versus when you should stay in bed.
We appreciate any feedback as a newer show! Please give the podcast a follow and a 5-star rating and review, and let us know what topics you have questions about for future episodes!
26 Jan 2025
Training Athletes... How is it different? | Health and Fitness Unfiltered (Ep. 8)
In this episode, Julia and Derek dive into some of the differences between how athletes train versus non-athletes. While the general fitness population might worry about getting bigger muscles or shedding a few pounds, athletes are focused on power and speed while still being strong and jacked.
Training goals are often different; athletes have distinct "seasons" to worry about. Should you train as often as possible while also practicing and competing? Can you still train those beach bod muscles while competing? The dynamic duo touches on all of the above!
8 Jan 2025
Helping Your Mental Health, Importance of Being Active | Health and Fitness Unfiltered (Ep.7)
Everyone knows that exercise can help us get bigger muscles, regulate body weight, and improve heart health, but is it even more important for mental clarity and our mood? Listen in as Julia and Derek discuss why exercise is so important for mental health and why being active is so important to keep our bodies able to do the things we want to do.
Exercise is crucial for maintaining and enhancing mental health for several reasons. Firstly, physical activity stimulates the release of dopamine our "pleasure" neurotransmitter, and endorphins, often called "feel-good" hormones. Both of these can significantly elevate mood and promote a sense of well-being. This natural boost can help combat feelings of anxiety and depression, making exercise a powerful tool for emotional resilience.
Regular exercise is also linked to improved cognitive function. It can enhance memory and concentration, creating a positive feedback loop where increased mental clarity encourages further engagement in physical activity. Exercise is often a keystone habit that helps regulate sleep patterns, which is vital since quality sleep directly impacts mood and cognitive performance.
Physical activity and exercise also make us more durable, help to maintain muscle mass, bone density, and improve our ability to function. If you want to enjoy time with friends, children grandchildren, staying active is key to being able to keep up!
1 Jan 2025
New Year Training and Nutrition Tips | Health and Fitness Unfiltered (Ep. 6)
It's that time again.... Happy New Year!! With the start of another trip around the sun, many people try to jump-start their health and fitness journey which can sometimes be scary.
In this episode, Julia and Derek talk about a few things to focus on when it comes to training and nutrition, and how to make sure you hit your goals without being another failed New Year's resolution statistic.
18 Dec 2024
PREACH Pro: Coach Kiki, Exercise Programming, IFBB Lifestyle, Coaching | Health and Fitness Unfiltered (Ep. 5)
Coach Kiki in the house!! In this episode, we talk to @kikerslaughifbbpro (Kiki Cunningham) after she crushed us in the gym. We chat about her journey in the sport of bodybuilding and what she has grown to love about the sport.
We dive into a little bit about exercise programming, her Mount Rushmore of things to focus on when dieting/supplementing, and a reminder not to overthink training. We also briefly dig into her mindset as a coach and why you should really think about getting a coach. Tune in for tips on how to bring out #kikidelts and abs!
10 Dec 2024
Free Weights vs Machines and Picking Good Exercises | Health and Fitness Unfiltered (Ep. 4)
The old question... Which is better, machines or free weights when resistance training? Not to fear, Julia and Derek dive into which is best depending on goals and where you are in your fitness journey.
They also talk about exercise selection and discuss a few of their favorite and least favorite exercises to do for each muscle groups. Check out the episode to see which exercises you might want to start prioritizing and which are probably a waste of time.
5 Dec 2024
Structuring Workouts, Training Goals Overview | Health and Fitness Unfiltered (Ep.3)
In this episode, we get into the nitty gritty on a few different topics on how to structure your weekly resistance training plan and how to structure a workout. Training goals dependent, Julia and Derek talk about how they structure their own routines and dive into some concepts to think about when programming your own plan!
26 Nov 2024
Holiday Nutrition and Training Tips | Ep. 2
The holiday season is a time for celebration, but it can also be a tricky period for maintaining your health and fitness goals. This episode bring you expert advice on how to navigate holiday parties, family feasts, and seasonal stress while staying on track with your nutrition and fitness.
We covers practical tips for healthy eating, effective workouts, and mindset strategies, with a special focus on how to enjoy the season without derailing your progress. Whether you’re trying to manage your weight, keep up with your fitness routine, or just avoid that post-holiday slump, we’ve got you covered. Tune in and stay strong through the most wonderful—and sometimes challenging—time of the year!
22 Nov 2024
Welcome to HFU: Intros and 5 Keys to a Healthy Lifestyle | Ep.1
FIRST EPISODE!!! Welcome to HFU (@healthfitness_unfiltered)!
In this first episode, hosts Julia Zalmanek and Dr. Derek Bennett introduce themselves as podcasters, discuss why they decided to start recording their conversations, and give their personal top 5 things that they currently do to help them live their best lives!!
We all know that health and wellness is super important, but where do you start? Where can you Improve? Listen in and find our what things makes the hosts tick and a few look ahead points for future episode topics!
Reach and audience
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Apple Podcasts (US)
5.0 / 5
1 ratings
Podcast Authority Score: 12 / 100
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Quality
23
Social presence
0
YouTube
0
Engagement
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