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ANEW Body Insight aims to revolutionize the way we think about health and wellness. Co-hosts Dr. Supatra Tovar and Chantal Donnelly explore the symbiotic relationship between nutrition, fitness, and emotional well-being. this podcast seeks to inform, inspire, and invigorate listeners, encouraging them to embrace a more integrated approach to health. Dr. Supatra Tovar is a clinical psychologist, registered dietitian, fitness expert, and founder of the holistic health educational company ANEW ...
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Yesterday's Coffee is a fitness, nutrition, and business-focused podcast covering the finer details of real best practices in the fitness industry. Kyle Blandford, Founder and CEO of HypertroFit LLC, holds his B.S. in Kinesiology from Miami University as well as certifications as a Personal Trainer and Specialist in Fitness Nutrition. Alexa Zuber R.D., L.D., Founder of The Rooted RD LLC, is a registered and licensed dietitian with a B.S. in Dietetics from the University of Cincinnati. She is ...
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Unlocking Trauma and Transformation: Dr. Richard LaBrie's Journey from Hollywood to Healing on the ANEW Body Insight Podcast
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Send us a Text Message. Welcome to the ANEW Body Insight podcast, where we empower and inspire your journey to optimal health. Hosted by Dr. Supatra Tovar, a clinical psychologist, registered dietitian, fitness expert, and author of "Deprogram Diet Culture: Rethink Your Relationship with Food, Heal Your Mind, and Live a Diet-Free Life," and Chantal…
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Empower Your Wellness Journey with Reiki Master Yan Weng: Discover Holistic Healing
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Send us a Text Message. Introduction to ANEW Body Insight Podcast Welcome to the ANEW Body Insight Podcast, empowering and inspiring your journey to optimal health. Hosted by Dr. Supatra Tovar, clinical psychologist, registered dietitian, fitness expert, and author of "Deprogram Diet Culture: Rethink Your Relationship with Food, Heal Your Mind, and…
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Unlocking Holistic Health: Yan Weng’s Journey from 9/11 Survivor to Reiki Master
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Send us a Text Message. Welcome to another insightful episode of the ANEW Body Insight Podcast, hosted by Dr. Supatra Tovar and Chantal Donnelly. We are thrilled to have Yan Weng, a certified Reiki Master and yoga instructor, joining us at City Club Los Angeles. Yan's journey from China to becoming a wellness expert is inspiring and transformative.…
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From Setback to Comeback: Tracey Mallet’s Journey from Ill Health to Thriving
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Send us a Text Message. Welcome to the inaugural episode of the ANEW Body Insight Podcast, hosted by Dr. Supatra Tovar and Chantal Donnelly. In this episode, we are honored to have Tracey Mallett, a world-renowned fitness and wellness expert, joining us at City Club Los Angeles. Tracey's story is one of resilience, innovation, and inspiration. Trac…
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Fitness as the Foundation: Tracey Mallett on Mental Health and Wellness
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Send us a Text Message. Welcome to another enlightening episode of the ANEW Body Insight Podcast, hosted by Dr. Supatra Tovar and Chantal Donnelly. In this episode, we are thrilled to have Tracey Mallett, a world-renowned fitness and wellness expert, joining us at City Club Los Angeles. Tracey's journey from a passionate dancer in the UK to a globa…
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From Fashion to Wellness: Jillian Beck-Rogers’ Journey to Becoming a Health Coach
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Send us a Text Message. Welcome to another insightful episode of the ANEW Body Insight Podcast, hosted by Dr. Supatra Tovar and Chantal Donnelly. In this episode, we have the pleasure of speaking with Jillian Beck-Rogers, a certified health and wellness coach. Jillian specializes in helping busy professionals overcome comfort eating habits and rega…
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Mindful Eating: Insights with Comfort Eating Coach Jillian Beck-Rogers
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Send us a Text Message. Welcome to Episode 4 of the ANEW Body Insight podcast, where we continue our mission to empower and inspire your journey to optimal health. Hosted by Dr. Supatra Tovar, a clinical psychologist, registered dietitian, fitness expert, and author of "Deprogram Diet Culture: Rethink Your Relationship with Food, Heal Your Mind, an…
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Send us a Text Message. ANEW Body Insight aims to revolutionize the way we think about health and wellness. Co-hosts Dr. Supatra Tovar and Chantal Donnelly explore the symbiotic relationship between nutrition, fitness, and emotional well-being. this podcast seeks to inform, inspire, and invigorate listeners, encouraging them to embrace a more integ…
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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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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
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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.By Kyle Blandford & Alexa Zuber
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Episode 57: Carb Cycling and Weight Fluctuations
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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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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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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"
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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.By Kyle Blandford & Alexa Zuber
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Episode 53: The Best Diet For Busy People
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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.By Kyle Blandford & Alexa Zuber
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Episode 52: Exercising After Extended Time Off
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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
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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.By Kyle Blandford & Alexa Zuber
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Episode 50: Spinach Extract Is Basically A Steroid?
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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
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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.By Kyle Blandford & Alexa Zuber
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Episode 48: The Impossible Burger & Beyond Meat
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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.…
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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.By Kyle Blandford & Alexa Zuber
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Episode 46: Does The Size of a Muscle Affect How It Should Be Trained?
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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.By Kyle Blandford & Alexa Zuber
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Episode 45: Intermittent Fasting Makes You Weaker?
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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.By Kyle Blandford & Alexa Zuber
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Episode 44: The Vagus Nerve - The Mind's Connection To The Physical World
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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
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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.By Kyle Blandford & Alexa Zuber
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Episode 42: Can You Eat Too Much Protein?
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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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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.By Kyle Blandford & Alexa Zuber
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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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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
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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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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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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…
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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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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
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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)
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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.By Kyle Blandford & Alexa Zuber
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Episode 31: Most Asked Questions (Part 1)
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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.…
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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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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.By Kyle Blandford & Alexa Zuber
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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?
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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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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?
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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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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.By Kyle Blandford & Alexa Zuber
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Episode 23: The Whole 30 Program - Is It Worth It?
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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).By Kyle Blandford & Alexa Zuber
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Episode 22: Ideal Training Splits and Frequency
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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.By Kyle Blandford & Alexa Zuber
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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!By Kyle Blandford & Alexa Zuber
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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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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.…
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