The Chasing Health Podcast

Ep. 421 Q&A - Keto for Brain Health, Blood Work Basics, & Why Maintenance Is So Hard - The Coaches Roundtable

Summary In this Q&A episode, Chase and Chris talk about why learning to enjoy the health journey matters more than just chasing the end result. They explain how building healthy habits you actually enjoy can help you stay consistent long term instead of constantly starting over. They also answer questions about blood work during a weight loss journey, including what labs to check and how often to get tested. Then they dive into ketogenic diets, discussing possible brain and energy benefits while also explaining why nutrition should always be personalized. The episode finishes with a powerful conversation about the fear of gaining weight back after losing it. Chase and Chris explain why “diet brain” keeps many people stuck in the cycle of losing and regaining weight, and why spending time at maintenance is one of the most important parts of long-term success. Chapters (00:00) Learning to Love the Process Instead of Just the Goal (06:50) How Often Should You Get Blood Work Done During Weight Loss? (11:08) Can Keto Help Lower Cortisol and Improve Brain Health? (19:43) How to Stop Worrying About Gaining the Weight Back (23:00) Why Maintenance Is the Missing Piece for Most People (29:40) The Gas Tank Analogy for Diet Breaks and Burnout SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 [https://forms.gle/B6bpTBDYnDcbUkeD7] How to Connect with Us: Chase’s Instagram: https://www.instagram.com/changing_chase/ [https://www.instagram.com/changing_chase/] Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/ [https://www.instagram.com/conquer_fitness2021/] Facebook Group: https://www.facebook.com/groups/665770984678334/ [https://www.facebook.com/groups/665770984678334/] Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching [https://conquerfitnessandnutrition.com/1on1-coaching] Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective [https://conquerfitnessandnutrition.com/fit-fam-collective]

Ep. 420 - Stop Making Fat Loss Harder Than It Needs to Be

Summary In this episode, Chase Smith and Chris Bealhen break down the biggest mistakes people make during fat loss and how to make the process feel easier, more sustainable, and more effective. They talk about why so many people stay stuck in a calorie deficit for months or even years without seeing the progress they want and explain how simple habits can completely change your results. The coaches cover the importance of protein, fiber, food quality, movement, sleep, stress management, and tracking accurately. They also explain why eating out too often, grazing throughout the day, and “kind of” following a plan can make fat loss much harder than it needs to be. If you’ve been frustrated with your progress or feel burned out trying to lose weight, this episode will help you simplify the process and finally start seeing better results. TAKE OUR STRATEGY ASSESSMENT: https://conquerfitnessandnutrition.com/assessment Chapters (00:00) Why Fat Loss Should Be Temporary (02:30) Why Most People Stay Stuck During Fat Loss (04:45) How Protein Makes a Deficit Easier (08:30) Why Fiber and Food Volume Matter (14:05) The Problem With Eating Out Too Often (18:20) Balancing Fat Loss With Your Social Life (24:15) Water Intake and Managing Hunger (26:00) Why Meal Planning Reduces Food Noise (29:40) Sleep, Stress, and Fat Loss Progress (33:00) How Movement Helps You Burn More Calories (37:45) Why Tracking Calories Actually Matters (41:05) Simple Meals Make Fat Loss Easier (42:50) Extra Help for Learning Macros and Nutrition SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 [https://forms.gle/B6bpTBDYnDcbUkeD7] How to Connect with Us: Chase’s Instagram: https://www.instagram.com/changing_chase/ [https://www.instagram.com/changing_chase/] Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/ [https://www.instagram.com/conquer_fitness2021/] Facebook Group: https://www.facebook.com/groups/665770984678334/ [https://www.facebook.com/groups/665770984678334/] Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching [https://conquerfitnessandnutrition.com/1on1-coaching] Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective [https://conquerfitnessandnutrition.com/fit-fam-collective]

Ep. 419 Q&A - Why Most People Quit Fat Loss Too Early, What an Actual Plateau Looks Like, What Counts as Cardio, and How to Journal Without Hating It - The Coaches Roundtable

Summary In this Q&A episode, Chase and Chris talk about why tracking your habits and progress is one of the most important parts of losing weight. They explain why emotions can make fat loss harder and how using data like weigh-ins, steps, food tracking, and workouts can help you make smarter decisions instead of emotional ones. They also answer questions about Orange Theory and Metcon workouts for women over 40, how much cardio you actually need for health and fat loss, what a real weight loss plateau looks like, and why patience matters more than people think. The episode finishes with a conversation about journaling, stress, and how getting your thoughts out on paper can help improve mindset, emotional eating, and overall mental health. Chapters (00:00) Why Tracking Data Matters for Fat Loss (07:45) Should Women Over 40 Avoid Orange Theory and Metcon Workouts? (12:33) How Much Cardio Do You Actually Need? (17:31) What Is a REAL Weight Loss Plateau? (25:30) How to Start Journaling If You Hate Journaling SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 [https://forms.gle/B6bpTBDYnDcbUkeD7] How to Connect with Us: Chase’s Instagram: https://www.instagram.com/changing_chase/ [https://www.instagram.com/changing_chase/] Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/ [https://www.instagram.com/conquer_fitness2021/] Facebook Group: https://www.facebook.com/groups/665770984678334/ [https://www.facebook.com/groups/665770984678334/] Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching [https://conquerfitnessandnutrition.com/1on1-coaching] Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective [https://conquerfitnessandnutrition.com/fit-fam-collective]

Ep. 418 - How to Start Your Fitness Journey at the Gym

Summary This episode is all about how to start going to the gym, especially if you feel nervous, anxious, or overwhelmed. Chase Smith and Chris Bealhen talk about why starting the gym can feel scary and remind listeners that those feelings are completely normal. They share personal stories about their own fears and explain that most people in the gym are focused on themselves, not judging others. The guys break down simple steps to make getting started easier, like taking a gym walkthrough, starting on the treadmill, and using machines before moving into free weights. They explain why having a workout plan helps build confidence and how beginners should focus on consistency instead of trying to do too much too fast. They also talk about workout splits, recovery, soreness, gym etiquette, and how to slowly build confidence over time. The episode is full of practical advice and encouragement for anyone who wants to start their fitness journey but feels intimidated to begin. Chapters (00:00) Why Starting the Gym Feels So Scary (02:24) Nobody Is Watching You at the Gym (06:07) The Best First Step for Beginners (08:49) Why You Should Start at Your Own Pace (10:10) Should Beginners Follow a Workout Plan? (12:23) Why Machines Are Great for Beginners (15:42) How to Structure Your First Workout Program (19:04) How Many Days Per Week Should You Train? (21:30) The Best Workout Splits for Beginners (23:20) What to Expect With Muscle Soreness (29:40) Progressive Overload and Building Confidence (30:00) Gym Etiquette Every Beginner Should Know (34:19) Why Gym Communities Are More Supportive Than You Think (35:51) How to Slowly Build Gym Confidence (37:05) Final Advice for Nervous Beginners SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 [https://forms.gle/B6bpTBDYnDcbUkeD7] How to Connect with Us: Chase’s Instagram: https://www.instagram.com/changing_chase/ [https://www.instagram.com/changing_chase/] Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/ [https://www.instagram.com/conquer_fitness2021/] Facebook Group: https://www.facebook.com/groups/665770984678334/ [https://www.facebook.com/groups/665770984678334/] Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching [https://conquerfitnessandnutrition.com/1on1-coaching] Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective [https://conquerfitnessandnutrition.com/fit-fam-collective]

Ep. 417 Q&A - How Do You Handle Weight Loss Comments? Should You Take Creatine Daily? Can Stress Affect Your Progress? - The Coaches Roundtable

Summary In this Q&A episode, Chase Smith and Chris Bealhen answer questions about fat loss, stress, hormones, workouts, and dealing with comments from other people during your fitness journey. They explain why creatine works best when taken daily, why women do not need to stop lifting during their cycle, and how stress affects the body over time. They also talk about how to handle people assuming you are using GLP-1 shots and why sustainable habits matter more than extreme diets or food rules. This episode is full of practical advice to help you stay consistent and confident in your health journey. Apply for the 2-Week Consistency Jumpstart by CLICKING HERE [https://forms.gle/snt3bMEwLNTw7fSN7] Chapters (00:00) Two Week Consistency Jumpstart Announcement (03:41) Should You Cycle Creatine or Take It Daily? (08:00) How to Handle Comments About Your Weight Loss (14:38) Recovering From Stress and Cortisol Overload (16:30) Short-Term Stress vs Long-Term Stress Recovery (20:00) Best Ways to Support Stress Recovery (22:24) Should Women Lift During Their Period? (27:23) Intermittent Fasting and Carb Timing Myths SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 [https://forms.gle/B6bpTBDYnDcbUkeD7] How to Connect with Us: Chase’s Instagram: https://www.instagram.com/changing_chase/ [https://www.instagram.com/changing_chase/] Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/ [https://www.instagram.com/conquer_fitness2021/] Facebook Group: https://www.facebook.com/groups/665770984678334/ [https://www.facebook.com/groups/665770984678334/] Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coaching [https://conquerfitnessandnutrition.com/1on1-coaching] Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective [https://conquerfitnessandnutrition.com/fit-fam-collective]