Health and Fitness Unfiltered

In this episode, Derek and Julia explore vital pillars like quality sleep, a few strategic supplements, hydration, and the art of the deload. Whether you’re a weekend warrior or a seasoned athlete, we’ll help you train harder by learning to rest smarter. Tune in and make recovery your secret weapon. Don't forget to give the podcast a 5-star rating and review!!

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 w...

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, metaboli...

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 s...

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 pro...

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 o...

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...

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...

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 yo...

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 m...

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.

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...

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...

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!

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 focu...

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 s...