5 Science-Backed Mental Health Hacks That Actually Work
Alex and Matt break down five research-supported mental health tips that are simple, practical, and proven to boost your well-being—no fluff, just facts (and coffee).
Aug 21, 2025•19 min
Coffee With Dudes
Welcome to Coffee With Dudes with Matt DeJesus and Alex Wojciechowski! Every single Tuesday and Thursday we pop on, enjoy some coffee, catch up about what's going on in our lives and explore our experiences and the science behind interesting topics related to health & fitness, relationships, mindset, nutrition and much, much more. We hope you enjoy!
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Episodes
Kindness Over Coffee
Alex and Matt sip zevia and culture pop swap stories about small acts of kindness, how they ripple outward, and why giving value to others matters more than ever.
Aug 19, 2025•20 min
Gym Gripes & Gains: The Do's, Don'ts, and WTFs of the Fitness World
This week on Coffee with Dudes, Alex and Matt spill the pre-workout tea on their biggest gym pet peeves—from the guy doing bicep curls in the squat rack to the forgotten towel crimes. We’re also breaking down our personal do's and don'ts to keep your fitness game strong (and not annoying). Come for the rants, stay for the real talk.
Aug 14, 2025•11 min
Why You’re Not Losing Fat: 5 Mistakes You Didn’t Know You Were Making
In this episode of Coffee with Dudes, we’re cutting through the noise and calling out the top 5 fat loss mistakes that derail most people—yes, even the disciplined ones. Backed by science and real-world experience, we dig into: ⚠️ Why eating too little can actually stall your fat loss ⚠️ The cardio trap most guys fall into ⚠️ The dangers of banning carbs (and other extreme diets) ⚠️ How poor sleep and stress are silently wrecking your progress ⚠️ Why the scale is lying to you If you’ve ever felt...
Aug 12, 2025•21 min
Why Winging It Doesn't Work: 5 Reasons to Follow a Workout Plan
In this episode, Matt breaks down his top 5 reasons why following a structured workout plan is the key to making real progress in your fitness journey. From avoiding burnout to finally seeing results, this one’s all about cutting out the guesswork and committing to a strategy that works. Whether you’re stuck in a plateau or just getting started, this episode will show you why a plan isn’t just helpful—it’s essential. Hit play and get back on track! 💪
Aug 07, 2025•7 min
Travel Wins & Takeaways: Matt’s Trip to Bend & Sunriver
In this episode of Coffee with Dudes, Matt shares his recent trip to Bend and Sunriver, Oregon—what went well, how he stayed on track with his health goals, and the little wins that made a big difference. From enjoying time with friends and family to keeping his habits dialed in without sacrificing fun, Matt breaks down the mindset, prep, and strategies that helped him strike the perfect balance. If you’ve ever struggled with staying consistent while traveling, this episode is for you. ☕🌲🏋️♂️...
Aug 05, 2025•10 min
Protein Power: 5 Proven Hacks to Fuel Your Gains (Without Overthinking It)
In this episode of Coffee with Dudes, we’re diving fork-first into one of the most underrated game-changers in health and fitness: protein. I’m breaking down the top 5 science-backed hacks to help you effortlessly increase your protein intake—whether you're trying to lose fat, build muscle, or just feel better. We cover: ✅ Why protein is more than just a gym bro obsession ✅ The surprising benefits most people overlook ✅ Simple strategies you can start using TODAY (even if you're busy or hate tra...
Jul 31, 2025•11 min
Stuck on Autopilot? Here’s How I Hit Reset on My Fitness Goals
In this episode of Coffee with Dudes, I spill the beans (and maybe some pre-workout) on finally pulling the trigger on a gym membership—and what that shift revealed about the way I train. We’re talking: The surprising difference between home workouts vs gym workouts for me Why getting back in the gym can feel like reigniting a fire The importance of checking in with your goals and making real-time adjustments How to avoid falling into “autopilot fitness mode” Whether you’re working out in your g...
Jul 29, 2025•9 min
Stuff We Suck At (But Wish We Didn’t)
In this episode of Coffee with Dudes, Matt and Alex open up about the things they wish they were good at… but definitely aren’t. From creative skills to personal goals that never quite stuck, this is a fun (and slightly humbling) convo about embracing imperfection and still showing up. Whether it’s singing, speaking another language, or picking up a guitar — we all have that “one thing” we wish we crushed. What’s yours? Let us know!
Jul 24, 2025•14 min
Travel Fit: Top 3 Tips to Stay on Track Without Killing the Vibe
In this episode of Coffee with Dudes, Matt and Alex break down their top 3 go-to strategies to stay fit, energized, and on track while traveling — without sacrificing the fun. From nutrition hacks to easy movement wins and mindset shifts, they share real-life tips that help you enjoy your trip and come back feeling better than when you left. Whether it’s a weekend getaway or a full-on vacation, this one’s for you.
Jul 22, 2025•15 min
Fat Loss That Lasts: 5 Mindset Shifts Backed by Science
Ready to stop starting over? In this solo episode of Coffee with Dudes, we're diving deep into the 5 most powerful mindset tips for fat loss that actually lasts—no crash diets, no gimmicks. Just real, science-backed strategies straight from the world of psychology and behavioral science. You’ll learn: Why your identity matters more than your diet The truth about consistency vs. perfection How to turn setbacks into fuel for progress What most guys get wrong about motivation And how to build unsto...
Jul 17, 2025•15 min
3 Things I Wish I Knew Before I Started Coaching
When I first got into coaching, I thought success was all about great programs and hard work. Turns out, that’s just the surface. In this quick episode, I’m sharing 3 game-changing lessons I wish someone told me earlier — from learning how to protect your energy, to understanding why convincing people is a losing game. If you're a coach (or thinking about becoming one), this one’s for you.
Jul 15, 2025•14 min
Stepping Into the Unknown: Why Discomfort Means You’re Growing
In this solo episode, Matt gets real about what it feels like to face the unknown — the fear, the doubt, and that uncomfortable lack of confidence when you're doing something new. Whether it's starting a new job, picking up a new skill, or simply being in unfamiliar territory, it's easy to question yourself. But what if that discomfort is exactly where growth begins? Matt shares personal insights on leaning into uncertainty, embracing the stretch, and trusting that you're being shaped into someo...
Jul 10, 2025•10 min
Ripped but Restricted: The Tradeoff I Didn’t See Coming
In this solo episode, Alex opens up about a season of his life when he was absolutely dialed in — shredded, disciplined, and physically at his peak. But what most people didn’t see was the behind-the-scenes cost: the sacrifices, the social restrictions, and the constant pressure to maintain that physique. Now on the other side, with a little more softness and a lot more freedom, he shares how stepping back from extreme fitness gave him something he didn’t expect — a richer, more balanced life. I...
Jul 08, 2025•6 min
Our Daily 3: Simple Habits That Keep Us Fit
In this episode of Coffee with Dudes, Matt and Alex share the top 3 things they personally do every day to stay fit, healthy, and consistent. These aren’t flashy hacks—just real habits that actually work. Tune in to get inspired, steal a few ideas, and build your own routine that lasts.
Jul 03, 2025•11 min
Top 5 "healthiest" alcoholic beverages according to science.
In this episode of Coffee with Dudes, Matt and Alex dive into the top 5 “healthiest” alcoholic drinks—according to science. They break down what makes certain options better than others, how alcohol actually impacts your fitness goals, and share their own go-to choices when it's time to kick back. Cheers to finding balance without blowing your progress!
Jul 01, 2025•11 min
One Workout for Life: What Would You Choose?
In this episode of Coffee with Dudes, Matt and Alex face the ultimate challenge: If you could only do one workout for the rest of your life, what would it be? They each build their “forever workout,” break down the movements they’d include, and explain why it covers everything they need—strength, longevity, and sanity.
Jun 26, 2025•14 min
Top 5 Fitness Myths Busted: What Actually Works
In this episode of Coffee with Dudes, Matt and Alex unpack five of the biggest myths in the health and fitness world—and share how they've personally navigated them. These are the beliefs that keep people stuck, and it's time to set the record straight. Tune in to find out what’s fact, what’s fiction, and what actually works.
Jun 24, 2025•19 min
Before Hormones, Peptides, or Supplements… Fix This First
Pump the brakes. In this quick solo episode, Matt breaks down why mastering the basics — like sleep, training, nutrition, and stress — is your real secret weapon.
Jun 19, 2025•14 min
Guess That Supp! Alex Tests Matt on the Top 5 Health Supplements
In this episode of Coffee with Dudes, Alex puts Matt on the spot to guess the Top 5 Supplements everyone should consider for better energy, recovery, and long-term health. They break down why each one made the list, how to easily work them into your day, and what brands they actually trust and use. Whether you’re just starting out or looking to optimize your routine, this episode will help you stop wasting money and start stacking real wins.
Jun 17, 2025•18 min
Top 5 Calorie Deficit Hacks
In this episode, Alex challenges Matt to name his top 5 proven methods (or sneaky diet hacks) to help you get into a calorie deficit—without losing your mind. Simple, sustainable, and effective.
Jun 12, 2025•16 min
When It Gets Hard: What Keeps You Going?
Tough times are coming—it’s a guarantee. Alex and Matt break down the habits and simple strategies that keep you consistent when motivation fades. Because results don’t come from doing everything… they come from doing something.
Jun 10, 2025•21 min
Pick 2: What Would You Choose?
If you could lock in two for life—fitness, food, or finance—which would you choose? Alex and Matt make their picks… now it’s your turn. Let us know which 2 you would pick!
Jun 05, 2025•15 min
Top 5 Most Popular Fat Loss & Fitness Protocols of 2025
Alex puts Matt in the hot seat to break down the top 5 most popular fat loss and fitness protocols of 2025—and whether they’re actually worth your time. From food tracking apps and protein-first nutrition to wearables, step goals, and prioritizing higher-quality foods, we dive into what’s trending and what’s truly effective. We also share personal tips, real-life examples, and how to make these strategies work in your everyday life—especially if you're busy, juggling responsibilities, and just w...
Jun 03, 2025•18 min
From Dugouts to Daily Life: Lessons Sports Taught Us
In this episode of Coffee with Dudes, Matt and Alex take a nostalgic and powerful trip down memory lane—back to the ballfields where it all began. We share the lessons we learned through sports, especially baseball, and how those experiences continue to shape our mindset, discipline, and approach to life today. From giving well-earned praise to the coaches who pushed us, to unpacking the tough moments that built our character, this one’s a heartfelt mix of gratitude and real talk. Whether you pl...
May 29, 2025•22 min
Top 5 Childhood Snacks We Still Crush Today
In this nostalgia-packed episode, Matt and Alex list their top 5 favorite childhood snacks that still hit the spot, plus a few honorable mentions that take them right back to those after-school vibes. They share the stories behind their picks, from lunchbox classics to late-night cravings, and talk about how they keep those kid-at-heart moments alive today. Grab your favorite throwback snack and tune in for some fun memories and a few surprises. 🍫🧃
May 27, 2025•17 min
Top 5 Calorie Crushers – Can Matt Handle the Burn?
In this fun and high-energy episode, Alex puts Matt on the spot, challenging him to break down the top 5 highest calorie-burning exercises. They share personal stories, training insights, and a few surprising lessons learned along the way. Tune in for laughs, sweat, and practical tips to level up your next workout. 💥💪
May 22, 2025•18 min
Showing Up When You Don’t Feel Like It
In this episode, Matt and Alex dive into the real struggles of staying motivated when the energy just isn’t there. Alex shares the grind of closing sales in other people’s homes, while Matt reflects on the challenges of coaching long hours back-to-back. They break down how showing up for others can actually spark your own energy, plus share tactical steps to turn things around and find success even on the toughest days.
May 20, 2025•19 min
Oregon Adventures and the Power of Perspective
In this episode of Coffee with Dudes, Matt and Alex catch up on Matt's recent travels, exploring the breathtaking beauty of Oregon – from towering pines to misty coastlines. They dig into the mindset it takes to embrace every moment, reflecting on the truth that nothing bad lasts forever and the lessons found in nature’s quiet power. Grab your cup and join the conversation on finding purpose and perspective, one adventure at a time.
May 15, 2025•15 min
From Castles to Coral Reefs – Alex's Epic Adventures in Scotland, London, Switzerland and Barbados
In this episode of Coffee with Dudes, Matt and Alex dive into Alex's recent travels to four stunningly different corners of the world – the rugged highlands of Scotland, the sun-soaked shores of Barbados, and the snow-capped peaks of Switzerland. From legendary castles to crystal-clear waters and epic mountain views, they break down the unforgettable experiences and life lessons from each destination. Grab your cup, sit back, and get ready for some serious travel inspiration.
May 13, 2025•20 min
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