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Summary This episode is a little different. Chase shares some big news. After years of coaching, he is stepping away from the coaching world and going back to nursing in the emergency room. Chase, Chris, and Alicia look back at the journey that brought them here. They talk about 453 podcast episodes, almost 93,000 downloads, more than 15,000 different listeners, favorite guests, funny moments, and the friendships built along the way. But this episode is about much more than saying goodbye. Chase shares some of the biggest lessons he has learned from coaching people through weight loss and lifestyle change. The people who get the best results are not always the most motivated or disciplined. They learn how to make the next best choice, build systems that work during busy seasons, communicate with their coach, stay open to change, and get back up when things do not go as planned. They also talk about why motivation will eventually disappear, why willpower is not enough, what being coachable really means, and why your feelings after a bad day do not define who you are. Then things get emotional. Chris reads messages from many of Chase's current and former clients about the impact he has made on their lives. Their stories show that coaching was never just about calories, workouts, protein, or the number on the scale. It was about relationships, confidence, learning to trust yourself, and building habits that can last. Alicia and Chris also share what Chase has meant to them personally and professionally before Chase looks back on how he and Chris first met, how their partnership began, and how a random conversation helped change both of their lives. It is the end of an important chapter, but not the end of The Chasing Health Podcast. Chris plans to keep the show going, Alicia will still be around, and Chase may even make a comeback appearance from time to time. Chapters (00:00) Chase Has a Big Announcement (04:20) What Happens to The Chasing Health Podcast Now? (06:05) Looking Back at 453 Episodes and Nearly 93,000 Downloads (08:19) Favorite Episodes, Guests, and Coaches Roundtables (12:04) What Chase's Most Successful Clients Did Differently (15:21) Why Motivation Is Not Enough (19:11) Systems Beat Willpower and Discipline (21:51) What Being Coachable Really Means (27:09) Resilience, Emotions, and Getting Back on Track (30:28) A Surprise for Chase (31:12) Messages From Clients Begin (35:39) Losing 40 Pounds and Learning How to Maintain It (39:57) More Stories About Chase's Impact (41:21) Why Coaching Is About So Much More Than Macros and Workouts (48:43) Creating a Safe Space and Changing Lives Beyond Fitness (51:33) Alicia's Message to Chase (55:54) Chris Reflects on Working With Chase (01:00:04) How Chase and Chris Met and Built Their Partnership (01:05:02) What Comes Next for the Podcast (01:07:00) Chase Thanks the Listeners (01:08:28) Chase's Final Sign-Off SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 How to Connect with Us: Chase’s Instagram: https://www.instagram.com/changing_chase/Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary In this Coaches Roundtable, Chase and Chris answer five questions about nutrition, training, coaching, and mindset. First, they talk about protein shakes and whether it is okay to rely on them to hit your protein goal. Protein shakes can be a helpful tool, but they should not replace most of the whole foods in your diet. Chase and Chris explain why whole foods can help with hunger, nutrients, fiber, and overall diet variety. They also talk about why it is important to figure out what is causing gut issues instead of only working around them. Next, they explain how to know when you may be ready for less support from a 1:1 coach. The goal of coaching should not be to depend on a coach forever. Over time, you should build the skills and confidence to make more choices on your own. Chase and Chris share some signs that may show you are ready to take more control. They also talk about how frustrating injuries can be when you love pushing yourself in the gym. Instead of comparing yourself to what you could do before an injury, they explain why you may need to change what "progress" means for a season. Better form, improved mobility, staying consistent, and simply being able to train can all be wins. Then, they break down weight gain after starting or increasing strength training. Chase explains why the scale can temporarily rise from things like water, glycogen, and inflammation, while actual muscle gain happens much more slowly. They also discuss why nutrition still matters if your goal is to build muscle without gaining weight too quickly. Finally, Chase and Chris share how to reset when your health journey feels all over the place. Sometimes you need time to think, journal, and reconnect with why you started. Other times, you have already done enough thinking and need to take action. Instead of trying to fix your whole life at once, focus on one small win you can get today. They also share an update about the podcast. Going forward, the Q&A questions will be added to the regular Friday episodes instead of being released as a separate Q&A episode. Chapters (00:32) Can You Rely on Protein Shakes to Hit Your Protein Goal?(05:09) How Do You Know When You’re Ready for Less 1:1 Coaching Support?(10:11) How Do You Deal With Injuries When You Want to Push Harder?(15:11) Why Does the Scale Go Up When You Start Lifting?(20:25) How Do You Reset When Your Health Journey Feels All Over the Place?(24:22) Sometimes You Need to Stop Thinking and Start Doing(26:45) A Change Coming to the Podcast SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 How to Connect with Us:Chase’s Instagram: https://www.instagram.com/changing_chase/Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary Why does eating healthy, working out, or getting your steps in feel so hard when your old habits feel so easy? In this episode of The Chasing Health Podcast, Chase Smith and Chris Bealhen break down how your current habits have become your "autopilot" and how you can slowly build a new one. They explain why changing years of routines takes more than a few weeks of motivation and why trying to change everything at once can make things even harder. Chase and Chris share simple ways to make healthy choices easier. This includes putting your walking shoes by the door, preparing extra food for tomorrow's lunch, keeping healthier foods where you can see them, scheduling your workouts, and starting with goals that may feel almost too easy. They also talk about why the popular idea that it only takes 21 days to build a habit can set the wrong expectations. Real change takes repetition. There will be days when life gets busy and you fall back into an old routine. The goal is not to be perfect. The goal is to keep returning to the habits you want to build. You'll also hear why doing something small every day can sometimes be more helpful for building a habit than doing something big once a week. A five-minute daily walk may not crush your step goal, but it can help you become someone who walks every day. Finally, Chase and Chris explain how habits can become part of your identity. Instead of always trying to force yourself to work out, eat better, or move more, you begin to see those actions as part of who you are. That's when healthy choices can start to feel more automatic. Chapters (00:32) What Does It Mean to Put Your Habits on Autopilot?(02:28) Your Current Routine Created Your Current Results(04:02) Why New Habits Require More Effort at First(05:02) Learning How to Prioritize Protein(06:24) Why Simple Diet Rules Can Be So Attractive(07:27) Why "Just Tell Me What to Eat" Isn't Enough(08:52) Your Old Routine Will Keep Winning Unless You Interrupt It(09:50) "I'm Too Busy" and the Need for a New System(11:22) Make Your Healthy Habits Easier to Follow(12:18) Using Pattern Interruptions to Break Autopilot(14:45) How Your Environment Shapes Your Habits(16:11) Why You Should Start Embarrassingly Small(17:59) The 21-Day Habit Myth(20:34) Why Motivation Eventually Wears Off(21:57) The Problem With Short-Term Challenges(23:26) Why Doing Something Every Day Matters(24:26) Five-Minute Walks Can Build a Bigger Habit(25:47) When Your Default Is Always Saying "Yes"(27:46) Stop Negotiating With Yourself(30:06) When Your Habits Become Part of Your Identity(31:31) When the New Habit Becomes Your New Normal(32:31) What Habit Are You Working to Put on Autopilot? SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 How to Connect with Us:Chase’s Instagram: https://www.instagram.com/changing_chase/Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary What happens when you know strength training is important, but you have zero motivation to do it? Is 15 minutes, three times per week enough to get started? In this Coaches Roundtable Q&A, Chase and Chris talk about why starting small can be one of the best ways to build a routine. Instead of trying to go from zero to perfect overnight, you can use short workouts as a stepping stone and slowly build from there. They also talk about a common problem that happens before vacations, holidays, and weekends away. It is easy to think, “I’m going to be off track this weekend anyway, so why bother today?” But those extra days add up. Staying consistent when you can helps you build the identity and habits you need for long-term results. Chase and Chris also answer what exercise they would choose if they could only do one for the rest of their lives. That leads into a conversation about strength, mobility, and being able to stay independent as you get older. Then things get a little more entertaining as they share some of their worst and funniest gym experiences, including injuries, awkward locker room moments, getting called out for being on a phone between sets, and ripping pants while squatting. Finally, they break down why losing weight for the second, third, or fifth time can feel so much harder than the first. They discuss expectations, mindset, activity levels, muscle loss, and why constantly telling yourself that weight loss is going to suck can make the process feel even harder. The big takeaway is simple: you do not need to be perfect. Keep showing up, build your habits one step at a time, and focus on being consistent more often than you are not. Chapters (00:00) Why We Give Up Before Vacation Even Starts(04:15) Is 15 Minutes of Strength Training 3 Days a Week Enough?(05:27) Start Small and Build Your Workout Habit(07:07) How to Get the Most Out of a 15-Minute Workout(09:09) If You Could Only Do One Exercise for the Rest of Your Life(12:21) Our Worst and Most Embarrassing Gym Experiences(18:22) Why Is Losing Weight Harder the Second or Third Time?(21:09) How Your Expectations and Mindset Affect Weight Loss(22:39) Muscle Loss, Metabolism, and Activity Levels(23:51) Final Thoughts and How to Submit Your Questions SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 How to Connect with Us:Chase’s Instagram: https://www.instagram.com/changing_chase/Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary In this episode of The Chasing Health Podcast, Chase Smith and Chris Bealhen sit down with Pastor Phil McKinney to talk about something that goes much deeper than calories, workouts, and the number on the scale: your identity. Phil explains how the way you see yourself can shape the choices you make every day. You may lose weight or build new habits, but if you still see yourself as the person who always fails, has no willpower, or eventually gives up, it can be easy to fall back into old patterns. They talk about where these beliefs come from and how words from parents, teachers, friends, and other people can stay with us for years. The group also shares ways to catch negative thoughts and begin changing the story you tell yourself. They dive into why your environment matters, why the people closest to you can either help you grow or hold you back, and why setting boundaries does not always mean cutting people out of your life. Phil also explains why change can feel hardest when you are stuck in the middle. You may be too far from your old life to go back, but not far enough into your new life to see the results yet. That is often when people quit. The conversation also covers failure, comparison, motivation, grace, discipline, and learning to notice progress that does not show up on the scale. If you have ever said, “This is just who I am,” “I always give up,” or “I have no willpower,” this episode will challenge you to question that story. Your past may explain some of your struggles, but it does not have to decide who you become next. Chapters (00:00) Why Identity Matters More Than You Think(01:37) Meet Pastor Phil McKinney(02:53) What Is Identity and Where Does It Come From?(04:39) Why Changing Your Identity Is Harder Than Changing Your Behavior(06:47) The Beliefs That Keep Bringing You Back to Old Habits(09:07) How Your Words Reinforce Who You Believe You Are(12:41) How to Catch the Negative Thoughts You Have Carried for Years(14:59) Why You Need People Who Will Point Out Your Blind Spots(17:26) Stop Waiting to Feel Motivated(18:58) How to See Progress Before You See the Final Result(22:44) Why Community Can Make or Break Your Transformation(24:30) Change the Language You Use About Yourself(27:11) When Your Inner Circle No Longer Supports Who You Are Becoming(28:52) Setting Boundaries Without Cutting Everyone Off(32:55) Comparison, Insecurity, and Using Other People as Inspiration(37:36) Start Small and Believe Big(38:33) Why It Is So Hard to Let Go of Your Old Identity(40:16) The Most Difficult Part of Change Is Often the Middle(41:42) Breaking Through the Moment You Usually Self-Sabotage(43:07) Failure Is Part of Becoming Someone New(44:49) Stop Saying “I Always” and “I Never”(46:34) Grace vs. Grit: When Grace Becomes an Excuse(49:05) Why True Health Is About More Than Your Body(51:01) The First Steps to Changing Your Identity(53:03) Where to Find Pastor Phil McKinney Believers Christian Church Website: https://www.believerschristianchurch.com/ SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 How to Connect with Us:Chase’s Instagram: https://www.instagram.com/changing_chase/Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary In this Coaches Roundtable Q&A, Chase and Chris start by talking about something many people struggle to accept: sometimes maintaining your weight is a huge win. When life gets stressful, trying to force fat loss can add even more pressure. They explain why choosing maintenance during a hard season is not giving up. It can actually help you stay consistent and avoid falling back into old habits. Then they answer a question about anxiety and weight loss. They talk about how trying to make everything perfect can make the basics feel much harder than they need to be. Missing one workout, seeing the scale jump, or having an unplanned meal does not mean you failed. Health and fitness should be part of your life, not your entire life. Next, Chase and Chris discuss digestive issues and whether they can stall weight loss. Digestive problems can change scale weight and make it harder to see the progress you are making. They cover simple habits like water, fiber, and movement, plus why ongoing digestive problems may be worth discussing with a doctor instead of guessing or cutting tons of foods from your diet. Finally, they break down cleanses and long water fasts. Do you really need to stop eating for three, five, or seven days to "reset" your body? Chase and Chris explain why these claims can be misleading, why rapid scale drops during a fast are not the same thing as pure fat loss, and why getting consistent with the basics is usually a much better plan. Chapters (00:00) When Maintaining Your Weight Is Actually a Huge Win(02:53) Intentional Maintenance vs. Simply Not Making Progress(05:53) How Does Anxiety Interfere With Weight Loss Progress?(07:36) Stress, Sleep, and Why the Scale May Not Move(09:34) Stop Stressing Over What You Can't Control(11:32) When Anxiety Makes Every Imperfection Feel Like Failure(12:27) Fitness Should Be Part of Your Life, Not Your Entire Life(14:24) Can Digestive Issues Stall Weight Loss?(16:51) How Gut Issues Can Affect Eating and Adherence(17:47) Stop Blaming Everything on "Gut Problems"(19:02) Do 3, 5, or 7-Day Cleanses Actually Work?(21:08) Why Fasting Causes Rapid Scale Weight Changes(21:47) The Real Question You Should Ask Before Fasting(22:51) How Marketing Convinces Us We Need Things We Don't(24:22) The Simple Basics Still Win SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 How to Connect with Us:Chase’s Instagram: https://www.instagram.com/changing_chase/Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary Wanting to lose weight is easy. Doing the things that lead to weight loss over and over again is the hard part. In this episode, Chase and Chris talk about the big difference between wanting a result and being willing to follow the process that creates it. You may want to lose 30, 50, or even 100 pounds. You may want more energy, better health, more confidence, or freedom around food. But those results come from hundreds of small choices made over time. The process is not always exciting. It can mean tracking your food when you do not feel like it, eating similar meals, going for walks, getting enough protein, working out when motivation is low, and getting back on track after a hard day. Chase and Chris explain why you do not have to love every part of the process, but you do need a process you can accept and repeat. They also talk about why motivation eventually fades, how confidence comes from keeping promises to yourself, and why your actions need to match the results you expect. If your current plan feels impossible to follow, the answer may not be to try harder. You may need a simpler plan that actually fits your life. This episode will challenge you to look at what you say you want, what you are actually doing, and whether the two truly match. Chapters (00:33) Do You Want the Result or the Process? (02:07) Your Actions Have to Match Your Goals (03:05) Do You Actually Want What It Takes? (04:53) What Happens When the Honeymoon Phase Ends? (06:41) The Boring Basics That Create Big Transformations (08:07) Why Motivation Will Eventually Let You Down (09:26) Where Real Confidence Actually Comes From (11:53) Getting Through the Boring Middle (13:07) You Don’t Have to Love the Process (14:04) Why Results Take Longer Than You Want (15:19) Small Daily Actions Add Up (16:16) Stop Obsessing Over the Scale Without Looking at Your Consistency (18:12) When Your Goals and Actions Don’t Match (19:15) Is the Process Hard, or Is Your Plan Wrong? (21:05) A Sustainable Plan Has to Include Real Life (22:34) Your Choices Reveal Your Real Priorities (24:52) Be Honest About Your Level of Commitment (27:26) Build a Life That Supports the Results You Want SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 How to Connect with Us:Chase’s Instagram: https://www.instagram.com/changing_chase/Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary How much should you really think about food? A lot of people want food to feel easy. They don’t want to track forever, plan every bite, or spend the whole day thinking about their next meal. But trying to never think about food may actually make things harder. In this episode, Chase and Chris explain why changing your nutrition takes more thought at first. If your old habits got you somewhere you don’t want to be, you have to become more aware of your choices before new habits can become automatic. They also break down the difference between being intentional with food and dealing with constant “food noise.” You’ll learn why eating too little, skipping meals, poor sleep, stress, restriction, and not having a plan can make thoughts about food much louder. Chase and Chris also discuss why strict diets can feel so easy at first, how planning ahead can reduce the number of food decisions you make each day, and why tracking can be used as a learning tool instead of something you have to do forever. They also talk about GLP-1 medications and why eating less does not remove the need to build healthy habits. Protein, strength training, meal planning, and learning how to make food choices still matter for long-term success. The goal isn’t to never think about food again. The goal is to put in more thought now so your choices can become easier and more natural later. A little planning and awareness today can create much more freedom around food in the future. Chapters (00:33) How Much Should You Really Think About Food?(01:35) Why Changing Your Nutrition Requires More Thought(05:02) Why Healthy Eating Feels Hard in the Beginning(06:55) How Much Mental Energy Should Nutrition Take?(08:35) Plan Once or Think About Food All Day(10:43) How Meal Prep Reduces Daily Decisions(12:33) Food Noise vs. Intentional Thinking About Food(13:57) Why Being Underfed Makes Food Noise Louder(15:28) Restriction, Stress, and Other Causes of Food Noise(17:26) Why Telling Yourself “I Can’t Have That” Backfires(19:49) How to Turn Down Food Noise(21:35) Why Strict Diets Feel So Appealing(24:02) Food Freedom, Tracking, and Learning to Make Your Own Choices(25:30) It’s Easier to Overeat Calories Than You Think(26:39) GLP-1s, Food Noise, and Why Habits Still Matter(29:32) The Muscle Loss Problem With Using GLP-1s Incorrectly(31:45) What Food Freedom Should Actually Look Like(33:38) Creating a “Thinking Budget” for Food(36:19) Think About Food More Now So You Can Think About It Less Later SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 How to Connect with Us:Chase’s Instagram: https://www.instagram.com/changing_chase/Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary Walking might not sound exciting, but it can be one of the most powerful tools for fat loss. In this episode, Chase and Chris explain why getting more daily steps can make fat loss easier without adding more hard workouts or making your diet more restrictive. They talk about why many people make the mistake of trying to change everything at once and why starting with small increases in movement can lead to better long-term results. They also break down how your activity level can affect how much food you can eat while still making progress. A few workouts each week may not make up for sitting most of the day. Walking helps you become more active without creating a lot of extra fatigue. Plus, it can help with your mood, stress, digestion, heart health, mobility, and blood sugar. Chase and Chris share simple ways to get more steps without needing one long walk every day. Walking during phone calls, parking farther away, taking short movement breaks, walking while watching your favorite show, or taking a few extra trips around the house can all add up. Most importantly, you do not need to jump straight to 10,000 steps. Start with what you are doing now and slowly build from there. Walking should not become another all-or-nothing goal. The real goal is to build a more active lifestyle that you can maintain for years. Chapters (00:32) Why Walking Is So Powerful for Fat Loss(01:52) Stop Trying to Change Everything at Once(03:20) Build the Habits Before Chasing Faster Results(05:37) Why Hard Workouts Aren’t Enough(07:34) How Your Daily Activity Changes Your Calorie Needs(09:07) The Difference Between Sedentary and Active Calories(10:33) The Benefits of Walking Beyond Fat Loss(12:36) How Many Steps Do You Actually Need?(13:32) Why Your Progress May Slow Down in Winter(14:45) Modern Life Has Made Us More Sedentary(16:59) Why Your Lifestyle Matters as Much as Your Food(18:44) Stop Trying to Get All Your Steps in at Once(20:33) Easy Ways to Add Thousands of Steps(22:10) Make Walking Something You Look Forward To(23:10) Forget the 10,000-Step Rule(24:08) How to Get More Movement During Your Workday(27:18) Walking Pads and Other Simple Solutions(28:08) Don’t Turn Steps Into Another All-or-Nothing Goal(29:09) Use Walking to Build Confidence and Consistency(30:55) Your Challenge: What’s Your Next Step Goal? SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 How to Connect with Us:Chase’s Instagram: https://www.instagram.com/changing_chase/Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary What if you didn’t need more willpower to control your cravings? In this episode, Chase Smith and Chris Bealhen break down what really happens between having a craving and deciding to eat. They explain why slowing down during that small window can help you make a choice instead of reacting on autopilot. Chase and Chris cover four different types of cravings: physical hunger, habitual cravings, emotional cravings, and cravings caused by eating too little or restricting foods. They explain why knowing what type of craving you have can help you figure out what your body actually needs. They also walk through the Zen 10 technique, a simple strategy that gives you 10 minutes between a craving and your decision. You’ll learn how to pause, get away from the food, distract yourself, ask better questions, and then decide what you actually want to do. Most importantly, using Zen 10 does not mean you can’t eat the food. Even if you still choose to eat it, creating a pause and making a more mindful choice is progress. Chase and Chris also explain why evening cravings may actually start much earlier in your day, how eating too little can make cravings stronger, why emotional eating may require deeper work, and how changing your normal routines can help break old habits. The goal isn’t to never have another craving. The goal is to create more space between the craving and your response so you can make the choice instead of letting the craving make it for you. Chapters (00:00) What Happens Between a Craving and a Decision?(03:01) The 4 Different Types of Cravings(04:14) Habitual Cravings and Eating on Autopilot(06:27) Emotional Eating and What Food Is Doing for You(07:54) How Restriction Can Make Cravings Worse(10:37) Why Cravings Feel So Urgent(13:54) The Zen 10 Technique(14:22) Step 1: Pause and Name the Craving(16:11) Step 2: Get Away From the Food(16:43) Step 3: Distract Yourself for 10 Minutes(17:41) Step 4: Make a Conscious Decision(19:27) When You Need More Than 10 Minutes(21:49) Questions to Ask Yourself During a Craving(24:26) Getting to the Root of Emotional Eating(27:59) How to Break Habitual Cravings(30:50) Your Evening Cravings May Start Earlier in the Day(33:07) Identify the Emotion Behind the Craving(34:33) Common Mistakes With the Zen 10 Technique(35:54) It’s Normal to Want Foods That Taste Good(37:22) Eating the Food Does Not Mean You Failed(39:57) What Progress With Cravings Actually Looks Like(40:56) Creating Space Between the Urge and Your Response(41:55) Rewriting Your Normal SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 How to Connect with Us:Chase’s Instagram: https://www.instagram.com/changing_chase/Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary Tracking your food might seem like a pain, but could it be the thing that finally helps you understand why you are not losing weight? In this episode, Chase Smith and Chris Bealhen break down how fat loss really works and why tracking calories and macros can be such a helpful tool. They explain why diets like keto and fasting can work, but not for the reasons many people think. At the end of the day, fat loss requires a calorie deficit. Tracking gives you real data so you can stop guessing whether you are actually in one. Chase and Chris also talk about why tracking does not need to mean hitting every macro perfectly or giving up your favorite foods. In fact, learning to track can give you more food freedom because you start to understand how different foods fit into your goals. They also cover the other side of tracking. For some people, tracking can become too strict or obsessive. They explain when it may not be the right tool, why taking breaks can be helpful, and why the goal should not be to track every bite of food for the rest of your life. You will also learn why accurate tracking matters, how small bites and snacks can quickly add up, why restaurant meals may contain far more calories than you think, and how a food scale can help you get better results. If you feel like you are eating healthy but still cannot figure out why the scale is not moving, this episode may help you find the missing piece. Chapters (00:32) Why Tracking Macros Can Be So Powerful(01:19) How a Calorie Deficit Actually Causes Fat Loss(02:34) Did Keto Really Work If You Gained the Weight Back?(03:17) Stop Guessing Whether You’re in a Calorie Deficit(04:01) The Learning Curve of Tracking Macros(06:28) Is Tracking Really Too Much Work?(07:24) Why Are You Resistant to Tracking?(08:22) Tracking Is a Tool, Not a Forever Diet(09:44) How to Avoid Tracking Burnout(12:26) “I Eat Healthy” Does Not Guarantee Fat Loss(14:36) The Numbers Behind Fat Loss(15:05) When Tracking Can Become Unhealthy(16:20) Binge Eating, Emotional Eating, and Tracking(18:18) Should Everyone Start With Macros?(19:51) Tracking vs. Accurately Tracking(22:17) Should You Use a Food Scale From Day One?(23:48) How Tracking Exposes Your Current Habits(25:18) The Hidden Calories in Eating Out(27:55) Why Eyeballing Your Portions Can Backfire(29:21) How Tracking Can Create More Food Freedom(31:01) Saving Calories for Birthdays, Weekends, and Events(31:55) Why You Shouldn’t Eat Back Exercise Calories(32:43) Don’t Starve Yourself to “Save” Calories(33:58) The 7-Day Tracking Challenge(35:07) Can You Actually Sustain Your Diet? SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 How to Connect with Us:Chase’s Instagram: https://www.instagram.com/changing_chase/Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary Are you tired of eating the same meals during fat loss? Before you completely change your diet, you may want to ask yourself if being a little bored is actually a bad thing. In this episode, Chase and Chris talk about why simple and even “boring” meals can make fat loss much easier. When you eat similar meals, you have fewer decisions to make. Grocery shopping gets easier, meal prep takes less work, and tracking your calories and macros becomes much simpler. But that does not mean you need to eat plain chicken, rice, and broccoli every day. Chase and Chris explain how to find the middle ground between eating the exact same foods every day and feeling like every meal needs to be a five-star experience. They share simple ways to create more variety by changing seasonings, sauces, sides, and how you put your meals together. They also talk about an important question: Are you actually bored with your meals, or are you craving more exciting and highly rewarding foods? You’ll learn when food boredom is normal, when it might be time to change your meals, why hunger can make food cravings stronger during a fat loss phase, and how keeping most of your meals simple can actually give you MORE freedom to enjoy fun foods without feeling guilty. Fat loss does not have to mean eating foods you hate. But learning to be okay with some repetition may make reaching your goals a whole lot easier. Chapters (00:32) Are You Actually Bored With Your Fat Loss Meals? (01:46) Why Some Food Boredom Is Normal During Fat Loss (02:35) How Your Environment Changes Your Expectations Around Food (03:32) Why We Expect Dinner to Be a Big Experience (05:03) How the Way We Eat Has Changed (07:32) Not Every Meal Needs to Be Exciting (09:03) Finding the Middle Ground Between Boring and Fun Foods (10:21) Are You Making Your Own Diet Boring? (11:05) The Unexpected Kangaroo Meat Conversation (12:39) Why Simple Meals Make Fat Loss Easier (14:49) The Benefits of Eating Boring Staple Meals (16:23) When Should You Add More Variety? (17:47) The “Egg Ick” and Getting Burned Out on Foods (18:37) Don't Add Variety When You Don't Have Time for It (19:32) Too Many Food Choices Can Make Fat Loss Harder (20:49) Find a Few Go-To Meals That Work (22:10) How to Add Variety Without Reinventing Your Diet (22:46) Prep Your Protein and Change Everything Else (24:12) Build a List of Meals You Already Love (24:43) Please Season Your Food! (25:29) Low-Calorie Sauces and Condiments for More Flavor (26:21) Use “Anchor Meals” to Keep Your Week Simple (27:17) How Boring Meals Give You More Flexibility (28:32) Are You Bored or Just Craving Hyper-Palatable Foods? (29:56) How to Fit Cheeseburgers, Fries, and Fun Foods Into Fat Loss (30:40) How Your Taste Buds Change Based on What You Eat (32:35) Chase Tries McDonald’s for the First Time in Four Years (33:27) Why Hunger Makes Food Boredom Worse (34:25) Stop Chasing a Five-Star Experience at Every Meal (35:09) Finding Your Balance Between Whole Foods and Fun Foods (36:13) What Food Are You Completely Sick of Right Now? SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 How to Connect with Us:Chase’s Instagram: https://www.instagram.com/changing_chase/Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary In this Q&A episode, Chase Smith and Chris Bealhen answer some of the most common nutrition questions they hear from clients. They talk about why waiting for the "right season" in life often keeps people stuck, why simple habits usually beat complicated diets, and what it really means to eat more while losing fat. They also explain how much variety you actually need in your meals, whether eating out slows progress, and if there is a perfect number of meals to eat each day. This episode is packed with practical advice to help you stop overthinking weight loss and focus on what really works. Register for the Fat Loss Simplified Masterclass: CLICK HERE Chapters (00:00) Life Is Always Busy So Stop Waiting for the Perfect Time(03:18) Masterclass Announcement: Simplifying Fat Loss(05:53) Why the Coaches Roundtable Is Taking a Short Break(06:54) Can You Lose Fat While Eating More Food?(12:40) How Much Variety Do You Really Need in Your Diet?(21:26) The Truth About Eating Out and Fat Loss(22:16) Is There an Ideal Number of Meals Per Day?(25:24) Final Thoughts and Masterclass Reminder SUBMIT YOUR QUESTIONS to be answered on the show:https://forms.gle/B6bpTBDYnDcbUkeD7 How to Connect with Us: Chase's Instagram:https://www.instagram.com/changing_chase/ Chris' Instagram:https://www.instagram.com/conquer_fitness2021/ Facebook Group:https://www.facebook.com/groups/665770984678334/ Interested in 1:1 Coaching:https://conquerfitnessandnutrition.com/1on1-coaching Join The Fit Fam Collective:https://conquerfitnessandnutrition.com/fit-fam-collective

Summary Many people say they don't have time to lose weight or take care of their health. In this episode, Chase and Chris explain why it often isn't just about time. Sometimes it's about being mentally exhausted, overwhelmed, or expecting too much from yourself. They talk about the difference between having time and having the energy or capacity to use it well. They also explain why you don't need long workouts, perfect meal prep, or complicated plans to make progress. Small habits like walking, tracking your food, eating more protein, and planning ahead can make a big difference. The conversation also covers how to spot where your time is really going, why maintenance is still a huge win during busy seasons, and how building simple habits now makes future weight loss much easier. If you've been waiting for life to slow down before focusing on your health, this episode will challenge that mindset and help you take action today. Register for our Fat Loss Simplified Masterclass: CLICK HERE Chapters (00:00) Why "I Don't Have Time" Is So Common(03:05) Time vs. Capacity: Understanding the Real Challenge(07:05) Why Partial Effort Still Counts(14:58) Fat Loss Takes Less Time Than You Think(20:48) Where Your Time Is Actually Going(26:17) Why Finishing Your Priorities Feels Better(28:00) Creating More Margin in Your Life(34:11) The Highest Return Habits for Fat Loss(37:46) Your Time Audit Challenge(39:52) Personalized Fat Loss and the Power of Simplicity(40:52) Fat Loss Simplified Masterclass Invitation SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 How to Connect with Us: Chase's Instagram: https://www.instagram.com/changing_chase/ Chris' Instagram: https://www.instagram.com/conquer_fitness2021/ Facebook Group: https://www.facebook.com/groups/665770984678334/ Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary In this Coaches Roundtable Q&A, Chase and Chris answer four common questions about workouts, fat loss, healthy habits, and food choices. They start by talking about how your home environment can make your goals easier or harder. If certain foods are hard to control, it may help to keep them out of the house for a short time. This does not have to be forever. The goal is to make good choices easier while you build new habits. Chase and Chris then explain when it may be time to change your workout plan. Many people change their workouts too soon. Staying with the same plan gives you time to improve your form, add weight, do more reps, and get stronger. A workout plan may need to change when boredom starts hurting your effort or consistency. They also share signs that fat loss may not be the best goal right now. If you are burned out, very busy, struggling with food, or unable to stay consistent, maintenance may be a better choice. Maintaining your weight is not failing. It can help you rebuild trust, improve your habits, and get ready for another fat loss phase later. Next, they talk about building healthy habits when your spouse is not interested. You cannot force someone else to change, but you can lead by example. Honest talks, planning ahead, and asking for simple support can make the process easier. Finally, Chase and Chris discuss healthy food swaps. Some swaps are helpful when they taste good and save calories. Other swaps may leave you feeling unhappy and still craving the real food. Sometimes it is better to eat a reasonable amount of the food you truly want and move on. Chapters (00:00) Fall Weather, Hoodies, and Campfire Season (02:10) Set Up Your Home to Make Healthy Choices Easier (03:55) Stop Playing Your Health Journey on Hard Mode (07:50) When Should You Change Your Workout Program? (10:08) Why Most People Change Workouts Too Soon (12:56) When Fat Loss Is Not the Right Goal (15:28) How Dieting Can Hurt Your Mindset and Consistency (18:57) Using Maintenance Days During Busy Seasons (21:08) Building Healthy Habits Without Spouse Support (23:43) Lead by Example Instead of Forcing Change (27:58) Are Healthy Food Swaps Actually Worth It? (28:07) When the Real Food Is the Better Choice (30:20) Simple Swaps That May Save Calories (32:58) Submit Your Questions for the Next Roundtable SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 How to Connect with Us:Chase’s Instagram: https://www.instagram.com/changing_chase/Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective