Podcast Alexa Zuber terbaik (2024)

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Episode 60: Fiber and Resistant Starch 28:45

4y ago28:45

28:45

In this week's episode of Yesterday's Coffee, we're discussing fiber and resistant starch. These powerful tools care for the gut and in turn, support all the systems in the body. Hate vegetables and other high fiber foods? We’ve got some info on how you can incorporate resistant starch to get similar benefits while you work on finding other ways to…

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Episode 59: Training Logs 23:38

4y ago23:38

23:38

In this week's episode of Yesterday's Coffee, we discuss the importance of keeping a training log. Being able to see what has worked in the past, what has not, and knowing how to adapt your training for the future is just one of the many benefits of a training log. Not to mention how enjoyable it is to look back on training from a decade ago and se…

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Episode 58: Fat Loss, Maintenance, and Massing Phases 34:53

4y ago34:53

34:53

In this week's episode of Yesterday's Coffee, we discuss the importance of fat-loss, maintenance, and massing phases and how each of these should be used in a regular rotation to reach your ultimate body composition goals.Oleh Kyle Blandford & Alexa Zuber

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Episode 57: Carb Cycling and Weight Fluctuations 28:11

4+ y ago28:11

28:11

In this week's episode of Yesterday's Coffee, we discuss how carb cycling impacts your weight, specifically during a weight loss phase. These weight fluctuations are actually planned for in a proper carb cycling and program and understanding what your body is doing during these periods is key to staying on track and maximizing the effectiveness of …

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Episode 56: Working Out At Home 25:26

4+ y ago25:26

25:26

In this week's episode of Yesterday's Coffee, we discuss how to workout at home, including the equipment we'd recommend (that you can still find), the best practices for getting in the mood to workout at home, as well as the adjustments you can make to your training to continue getting leaner and stronger.…

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Episode 55: How To Lose Weight 33:06

4+ y ago33:06

33:06

What can you do to lose weight? What options do you have when progress starts to slow down? What "tools" make the most sense to use in certain situations? In this week's episode of Yesterday's Coffee, we dive into the methodology we use to take someone through a weight loss journey and how to know when to use the proper "tool".…

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Episode 54: "I'm Doing Everything Right, But Not Losing Weight" 44:54

4+ y ago44:54

44:54

In this week's episode of Yesterday's Coffee, we discuss what to do when you think are doing everything right but you are stuck at a seemingly insurmountable plateau. This checklist will help you see how to adjust your plan and get you back to making progress.Oleh Kyle Blandford & Alexa Zuber

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Episode 53: The Best Diet For Busy People 34:44

4+ y ago34:44

34:44

In this week's episode of Yesterday's Coffee, we discuss the best diet for busy people. Learn the in's and out's of a successful diet and why we make the recommendations we do. If time is your primary roadblock to getting in shape, then this is the episode for you.Oleh Kyle Blandford & Alexa Zuber

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Episode 52: Exercising After Extended Time Off 22:41

4+ y ago22:41

22:41

In this week's episode of Yesterday’s Coffee, we discuss how to restart exercising after a long time off. Learn how to adjust your volume, intensity, tempo, and recovery to suit your body's needs and establish realistic expectations and timelines for returning to form as quickly and safely as possible.…

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Episode 51: How to Lose Weight During The Holidays 22:13

5y ago22:13

22:13

In this week's episode of Yesterday’s Coffee, we discuss how to lose weight through the holidays, despite the additional temptations and family gatherings. We go into actionable recommendations for things you can do the day of a celebration to make the most of it without sabotaging your progress.Oleh Kyle Blandford & Alexa Zuber

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Episode 50: Spinach Extract Is Basically A Steroid? 25:49

5y ago25:49

25:49

In this week's episode of Yesterday’s Coffee, we chat about plants! Specifically anti-nutrients (including lectins) and how to work around their negative side effects. Also covering a cool study showing some support for Popeye's love of spinach and a recent “scare” about kale being bad for your health. The spinach related talk starts at 13:15.…

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Episode 49: Red Meat News & The Impossible Taste Test 21:07

5y ago21:07

21:07

In this week's episode of Yesterday’s Coffee, we discuss the recent nutrition recommendations around red meat and conduct a taste test between the popular “Impossible” meatless burger and a standard cheeseburger. Tune in to see how Kyle feels about his first-ever veggie burger.Oleh Kyle Blandford & Alexa Zuber

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Episode 48: The Impossible Burger & Beyond Meat 25:03

5y ago25:03

25:03

On this week’s episode of Yesterday’s Coffee, we chat about the new meat alternative burger craze, specifically: The Impossible Burger that is popping up in fast-food chains like Burger King, and another popular meat alternative "Beyond Meat". Find out if these “meat replacements” that bleed like real beef have any real value for your health.…

1
Episode 47: Carb Cycling 25:49

5y ago25:49

25:49

In today’s episode of Yesterday’s Coffee, we discuss a high-level nutrition strategy known as carb cycling. Carb cycling looks to maximize the effectiveness of every last detail in a diet, aiming to optimize body composition, performance, metabolic rate, and cravings.Oleh Kyle Blandford & Alexa Zuber

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Episode 46: Does The Size of a Muscle Affect How It Should Be Trained? 21:26

5y ago21:26

21:26

In today’s episode of Yesterday’s Coffee, we chat about whether or not the size of a muscle affects how it should be trained. Do smaller muscles require more or less volume and/or frequency to achieve maximal growth compared to large muscles? Find out here.Oleh Kyle Blandford & Alexa Zuber

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Episode 45: Intermittent Fasting Makes You Weaker? 14:45

5y ago14:45

14:45

In today’s episode of Yesterday’s Coffee, we are discussing a brand new study looking at the effects of intermittent fasting on strength output. These results have interesting implications for people getting into intermittent fasting but they might not be what you think.Oleh Kyle Blandford & Alexa Zuber

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Episode 44: The Vagus Nerve - The Mind's Connection To The Physical World 19:29

5y ago19:29

19:29

In today’s episode of Yesterday’s Coffee, we are discussing the Vagus nerve. This nerve serves as the junction between our mental thoughts and our physical reality. The proficiency of this nerve can have major effects on mental and physical well being including anxiety, depression, arthritis, and gut issues to name a few. Learn all about what this …

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Episode 43: New Food Label, Potential Diabetes Link, and the Effectiveness of Small Frequent Meals 21:40

5y ago21:40

21:40

In today’s episode of Yesterday’s Coffee, we are discussing the new nutrition label, a potentially new cause of type 2 diabetes, and the effect of smaller more frequent meals on your weight and body composition.Oleh Kyle Blandford & Alexa Zuber

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Episode 42: Can You Eat Too Much Protein? 31:42

5+ y ago31:42

31:42

In today’s episode of Yesterday’s Coffee, we are discussing whether or not you can have too much protein and if so, what the ramifications might be. We touch on the results of an overfeeding study to investigate whether or not excess protein can be stored as body fat and we dive into the effects protein may have on your kidneys and bone health.…

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Episode 41: Getting To Know Us (Part 2) 22:06

5+ y ago22:06

22:06

In today’s episode of Yesterday’s Coffee, we have part 2 of our series on helping you guys get to know us better! This week Alexa shares what inspired her to choose nutrition as a career and how a passion for learning continues to shape her business and coaching style.Oleh Kyle Blandford & Alexa Zuber

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Episode 40: Getting To Know Us (Part 1) 27:02

5+ y ago27:02

27:02

In today’s episode of Yesterday’s Coffee, we have part 1 of a 2 part series on helping you guys get to know us better! First up is Kyle - chatting all about how his passion for fitness grew into a drive to help others achieve their aesthetic and strength goals, and how he has been able to turn that passion into a fulfilling career.…

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Episode 39: Increase Your 1-Rep Max 29:38

5+ y ago29:38

29:38

In today's episode of Yesterday’s Coffee, we discuss the basic principles of training for strength and how this differs from training for muscle size. We dive into high-level frequency and rep range recommendations and touch on the importance of periodization and recovery. If you've been stuck in a strength rut for longer than you can remember, hav…

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Episode 38: New Year's Resolution Check-in 20:43

5+ y ago20:43

20:43

In today's episode of Yesterday’s Coffee, we discuss the progress we've made (or haven't made) towards the New Year's Resolutions we set for ourselves in January. Here's a hint: we failed on a few things. But let this episode be a reminder that today is as good a day as any to get back on track and put together a plan for success.…

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Episode 37: Weight-Loss Surgery 35:15

5+ y ago35:15

35:15

In today's episode of Yesterday’s Coffee, we chat about weight-loss surgeries and if it’s an option you should consider. We want you to be informed of the long term effects it may have on your health. Disclaimer: we are not doctors. You are your own advocate and should always fact check your sources - even us.…

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Episode 36: You Need Sleep 26:30

5+ y ago26:30

26:30

On this week’s episode of Yesterday’s Coffee, we tell you why you’re not special and your body cannot run optimally on 3 hours of sleep every night (or 4 or 5 for that matter). We also chat about how sleep impacts your weight loss and how to make small changes to improve your sleep quality and energy levels. Link to the ZMA discussed in this episod…

1
Episode 35: Artificial Sweeteners 27:35

5+ y ago27:35

27:35

On this week’s episode of Yesterday’s Coffee, we argue about artificial sweeteners, so you truly have both sides of the story. Current research is inconclusive, so it depends on personal preference and any chronic health conditions. Stay tuned for the end, where we discuss natural sweeteners and recommendations.…

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Episode 34: Reverse Dieting 19:08

5+ y ago19:08

19:08

In this week’s episode of Yesterday’s Coffee, we chat about reverse dieting - what it is, why it’s important, and what to keep in mind as you start the process. No, we’re not crazy. Yes, you should probably be eating more. But also - why wouldn’t you want to? Oh - and if your attention span sucks, just watch Alexa wreck our flow and explain reverse…

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Episode 33: New Evidence For Spot Reduction 18:39

5+ y ago18:39

18:39

In this week’s episode of Yesterday’s Coffee, we dive into a study published in 2017 that has just started gaining popularity - a study supporting spot reduction of body fat. Spot reduction has been accepted as a myth in the fitness industry, but this evidence may be a turning point, showing that there may be a significant difference in fat lost ar…

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Episode 32: Most Asked Questions (Part 2) 30:11

5+ y ago30:11

30:11

In this week's episode of Yesterday's Coffee, we are answering the rest of the most asked questions we receive on a weekly and even daily basis. This grouping includes a bunch of questions on meal timing, types of foods to eat or not eat, and what each of our favorite cheat meals are.Oleh Kyle Blandford & Alexa Zuber

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Episode 31: Most Asked Questions (Part 1) 29:16

5+ y ago29:16

29:16

In this week's episode of Yesterday's Coffee, we are answering the most asked questions we receive on a weekly and even daily basis. From the best muscle building rep ranges, to if you can lose weight without cutting carbs, to whether or not you should be downing celery juice every day, we've got you covered.…

1
Episode 30: Exercise Order 24:14

5+ y ago24:14

24:14

In this week's episode of Yesterday's Coffee, we are discussing why the order in which you perform exercises in a training program is important. While focusing on compound movements first and working your way down to isolation work is what most people should be doing the vast majority of the time, there are some reasons for doing things a bit diffe…

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Episode 29: Protein Powder 30:19

5+ y ago30:19

30:19

In this week's episode of Yesterday's Coffee, we are discussing protein powder. We cover the main uses for protein powder, why you would use it in each instance, and how to choose the best kind for you. There is more to this topic than you might think.Oleh Kyle Blandford & Alexa Zuber

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Episode 28: How to Optimize Your Meals 25:04

5+ y ago25:04

25:04

In this week's episode of Yesterday's Coffee, we are discussing how to optimize your meals and how to structure your macros based on the setup of your day. Not all fats, carbs, or proteins have the same effect. Foods within the same macronutrient can be vastly different in their use and purpose. Learn how to layout each meal to maximize the effecti…

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Episode 27: Does Strength Training Matter For Fat Loss? 20:44

5+ y ago20:44

20:44

In this week's episode of Yesterday's Coffee, we are discussing the importance of incorporating strength training into your routine when you have a fat loss goal. Learn about the positive benefits strength training has, the negative effects of only doing cardio, and the truth about how much muscle you can truly build in a short amount of time.…

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Episode 26: Why You Can't Lose Belly Fat 20:03

5+ y ago20:03

20:03

In this week's episode of Yesterday's Coffee, we are discussing the idea of spot reduction, or put another way, why you can't just lose body fat in a specific area, such as the belly. We discuss common misconceptions around this issue as well as what it really takes to lose the belly. We even touch on waist trainers... Check it out!…

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Episode 25: Eggs Increase Risk of Heart Disease? 20:21

5+ y ago20:21

20:21

In this week's episode of Yesterday's Coffee, we are discussing a new study that has come out linking eggs and cholesterol intake to coronary artery disease (CVD) and increased risk of all-cause mortality. Is it time to start giving up eggs? Or this another example of misleading research? Tune in, to find out! Link to article about study: https://w…

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Episode 24: How to Diet While Traveling 28:08

5+ y ago28:08

28:08

In this week's episode of Yesterday's Coffee, we are discussing what to do when you are traveling and trying to accomplish your fitness goals. We talk about the different approaches for a vacation versus someone traveling for work and what the best practices are for each situation.Oleh Kyle Blandford & Alexa Zuber

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Episode 23: The Whole 30 Program - Is It Worth It? 24:42

5+ y ago24:42

24:42

In this week's episode of Yesterday's Coffee, we are discussing The Whole 30 Program. We run through what the rules of this diet are, the pros and cons of following The Whole 30, and who we would recommend it to (if anyone).Oleh Kyle Blandford & Alexa Zuber

1
Episode 22: Ideal Training Splits and Frequency 32:21

5+ y ago32:21

32:21

In this week's episode of Yesterday's Coffee, we are discussing training splits and training frequency. How many days should you train each week? What is the optimal frequency for building muscle? Is a body part split the best way to build muscle? We touch on each of these topics and plenty more.Oleh Kyle Blandford & Alexa Zuber

1
Episode 21: Sugar 26:10

5+ y ago26:10

26:10

In this week's episode of Yesterday's Coffee, we are discussing sugar. Do different types of sugar have different effects on your body? Do you have to eliminate all sugar to lose weight? Can you be addicted to sugar? How should you deal with sugar cravings? Tune in to find out!Oleh Kyle Blandford & Alexa Zuber

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Episode 20: Caffeine and Coffee 25:41

5+ y ago25:41

25:41

In this week's episode of Yesterday's Coffee, we are discussing caffeine and coffee. More specifically, we are looking at the effect caffeine has on your body as well as common ways of consuming caffeine, such as drinking coffee. Learn about the performance and body composition benefits of caffeine, as well as the downsides of caffeine. If you feel…

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Episode 19: Alcohol 22:15

6y ago22:15

22:15

In this week's episode of Yesterday's Coffee, we discuss how consuming alcohol affects fat loss and muscle building. Learn about how alcohol is metabolized and the ramifications this has on making progress towards your fitness goals. We also make recommendations on what to drink if you do decide to indulge.…

1
Episode 18: "Detoxing" 28:49

6y ago28:49

28:49

In this week's episode of Yesterday's Coffee, we discuss the controversial topic of Detoxing. We have a few key takeaways on what a detox should and shouldn't be, whether or not they should be used, and whether or not they have any effect. We apologize for the audio in this episode. The original audio file was corrupted so we had to make use of the…

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Episode 17: Cholesterol Is Not The Problem 25:00

6y ago25:00

25:00

In this week's episode of Yesterday's Coffee, we discuss cholesterol, what it is, how it functions, and why it is so vitally important. Did you know that dietary cholesterol has little to no effect on blood cholesterol levels? Did you know that LDL "bad" cholesterol is actually a repair mechanism that the body sends to damaged cells and arteries? W…

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Episode 16: New Year's Resolutions 23:02

6y ago23:02

23:02

In this week's episode of Yesterday's Coffee, we discuss New Year's Resolutions. Is it worth making a resolution? How many people actually follow through on their resolutions? What can you do to have more success and actually stick to your resolution this year? Tune in to find out!Oleh Kyle Blandford & Alexa Zuber

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Episode 15: How Fast You Should Lose Weight (and Gain Weight) 22:17

6y ago22:17

22:17

In this week's episode of Yesterday's Coffee, we discuss how fast you should be losing weight and/or gaining weight. A common trap in the fitness industry is a diet or training program that promises massive weight changes in short amounts of time. We discuss the negative impact these types of plans can have and why you should progress at a certain …

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Episode 14: Why Plant-Based Diets are Not Healthier 24:16

6y ago24:16

24:16

In this week's episode of Yesterday's Coffee, we discuss common misconceptions around plant-based or vegetarian style diets. Learn why plant-based diets are not healthier than diets containing animal-sourced foods and often times can make your life much more difficult. Where did the myth of animal fats and proteins being bad for your health origina…

1
Episode 13: Foundational Exercises 28:14

6y ago28:14

28:14

In this week's episode of Yesterday's Coffee, we discuss the foundational exercises that make up the base of a proper training program. We cover how each of these movements affects daily life and progress in the gym. Learn whether or not your program includes each of these necessary movements and how to include them if it doesn't.…

1
Episode 12: Holiday Diet Tips 18:30

6y ago18:30

18:30

In this week's episode of Yesterday's Coffee, we discuss how to navigate the holidays when you are on a diet. Do you need to avoid "holiday food"? Will taking a few days off of your plan set you back? Should you be exercising differently during this time of year? Listen to find out!Oleh Kyle Blandford & Alexa Zuber

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Episode 11: Thoughts on the Boston Weight Loss Study 20:05

6y ago20:05

20:05

In this week's episode of Yesterday's Coffee, we discuss the weight loss study performed by Children's Hospital in Boston. Learn why you can never take a study at face value and why you should inquire on the conclusions drawn from any research, especially when reported on by major news outlets or blogs. Article Link: https://brobible.com/culture/ar…

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