Summary
It's a brand new year and Chase and Chris are back with a powerful message to kick off 2026! In this episode, they talk about how to finally make this the year your health goals stick. Most people set big goals in January, but life gets busy, motivation fades, and they end up right back where they started. Sound familiar?
They break down how to stop that cycle by focusing on building habits that last—even on the hard days. You’ll learn why it’s okay to start small, how to bounce back from setbacks, and the truth about what really helps you lose weight and feel better.
If you're tired of hitting the reset button every January, this is the episode that can help you finally finish what you started.
Register for the Masterclass: https://conquerfitnessandnutrition.com/masterclass
Chapters
(00:00) Kicking Off 2026 & New Year Mindsets
(01:30) Why We Keep Starting Over Every Year
(03:00) Planning Based on High Motivation Doesn't Work
(04:30) Your Environment Might Be the Real Problem
(06:00) Expect Setbacks & Plan for Chaos
(08:00) Brick Walls vs. Speed Bumps: A Mindset Shift
(10:30) Resilience Is a Muscle—Build It Daily
(12:00) The Power of Doing Just 1% More
(13:00) Belief in Yourself Is Everything
(15:00) Why You Must Go All In on Yourself
(17:00) Stop Following Diets You Hate
(19:30) Upcoming Masterclass: Make It Stick in 2026
(21:00) It’s Not About Knowledge—It’s About Action
(23:30) The 7 Habits That Will Change Your Life in 2026
(25:00) Habit 1: Get 6K–10K Steps (But Start Small)
(29:00) Habit 2: Strength Train 2x a Week
(31:00) Habit 3: Eat 80% Whole Foods
(33:30) Habit 4: Prioritize Sleep & Manage Stress
(36:45) Habit 5: Drink Half Your Bodyweight in Water
(39:30) Habit 6: 30–40g of Protein Per Meal
(43:50) Habit 7: Get 4–6 Servings of Fruits & Veggies
(45:30) Don’t Overcomplicate Your Health Habits
(47:00) Build Your Own “You” Plan
(49:00) Free Challenge & Support to Build Momentum
(50:40) What’s Coming This Year on the Podcast
(51:00) Help Us Grow—Leave a Review!
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 episode, Chase and Chris dive into your top questions from the week — and the answers might surprise you. They talk about what really happens when you’re under-eating for days, whether it’s possible to build muscle and lose fat at the same time, and if eating things like pickles is really “too much sodium.”
They also cover how much muscle actually increases strength (hint: it’s not as simple as it sounds) and who really needs to work out twice a day. If you've ever felt confused by mixed messages in the fitness world, this Q&A episode will clear things up in a real, no-BS way.
Chapters
(00:00) GLP-1 Buzzwords and BS Marketing Tactics
(08:26) What Happens If You Undereat for Days?
(11:10) Can You Burn Fat and Build Muscle at the Same Time?
(16:33) Are Pickles Bad for You? The Truth About Sodium Intake
(19:40) Does Gaining One Pound of Muscle Make You Stronger?
(21:32) How Do People Work Out Twice a Day Without Overtraining?
(27:47) Masterclass & 2026 Challenge Sneak Peek
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 episode of The Chasing Health Podcast, Chase and Chris share the final five lessons they learned in 2025. These lessons are all about mindset, growth, and taking action—even when life feels messy. From not letting a bad moment ruin your day to the importance of finding a hobby, the guys talk about real struggles people face and how to move through them. They also cover how toxic diet culture has impacted people’s minds, why you shouldn’t wait for the “right” time to start, and how belief in yourself changes everything. If you’ve been feeling stuck or struggling to get back on track, this episode is a must-listen.
Chapters
(00:00) Make It Stick in 2026 – Upcoming Masterclass Preview
(03:52) How Dieting Has Rewired Your Brain
(08:23) Don’t Let a Bad Moment Ruin Your Day
(17:08) Stop Waiting—It’s Costing You Time
(25:20) Why You Need a Hobby (That Isn’t Food)
(33:02) The Biggest Thing Holding You Back: Self-Belief
(42:49) Wrapping Up 2025 and What’s Coming in 2026
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
SummaryIn this episode, Chase and Chris answer your top questions about fat loss, food, and fitness! They explain the best sources of fat for hormone health, how to come out of a diet the smart way, and why the scale might not move even when you're doing everything right.
They also talk about things like resistant starch, VO2 max, and picking the right shoes for working out or running. Plus, they give a sneak peek of an exciting masterclass coming in the new year to help you finally reach your goals and stop the cycle of starting over every January. It’s all about mindset, habits, and getting results that actually last.
Chapters
(00:00) Why Most New Year's Resolutions Fail
(03:33) Masterclass Teasers for Clients and Everyone Else
(04:05) Best Fats for Hormonal Health
(07:50) Avoiding Extremes with Fat Intake
(08:03) Fast vs. Slow Reverse Dieting
(13:37) Resistant Starch: Should You Care?
(15:48) Why the Scale Isn’t Always Telling the Truth
(20:31) Favorite Shoes for Running and Lifting
(24:52) Are You Paying for the Shoe or the Logo?
(25:05) VO2 Max: What It Is and If It Matters
(29:40) Holiday Food Guilt & Final Thoughts
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 episode, Chase and Chris talk about the biggest lessons they learned in 2025. They look back at the year and share real advice that helped them and their clients grow. These lessons are about taking control of your life, changing your mindset, and building healthy habits that actually last. They also talk about how small actions can lead to big changes over time, and why planning ahead can make your life way less stressful.
This episode is for anyone who feels stuck, overwhelmed, or unsure where to start. You'll walk away with new ideas to help you move forward and make 2026 your best year yet!
Chapters
(00:00) Wrapping Up the Year & Holiday Chaos
(02:24) Why We’re Doing a Two-Part Year-End Series
(05:29) Lesson 1: Focus On What’s in Your Control
(07:37) How to Stop Letting Anxiety Rule Your Day
(11:03) What If It Does Go Right? Playing Out the “What Ifs”
(12:44) Lesson 2: Everything Is About Perspective
(14:40) Your Hard Isn't the Only Hard—Comparison & Mindset
(16:30) Choosing a Better Mood Is Still a Choice
(20:21) Changing How You View Life Changes Everything
(22:24) Lesson 3: Consistency Gets Easier When You Lower Expectations
(24:03) The Power of Building Momentum with Small Wins
(24:44) Lesson 4: Everyone Wants Change… Until It’s Time to Change
(26:31) Why Change Feels So Uncomfortable (and That’s OK)
(28:51) What Your Schedule Says About Your Goals
(32:48) Lesson 5: A Minute of Planning Saves 10 Minutes of Stress
(35:22) Stop Winging It—Simple Planning Can Change Everything
(38:46) Pre-Tracking: The Take-Home Test for Your Goals
(41:00) What’s Coming in Next Week’s Final Episode
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 episode, Chase and Chris answer YOUR questions in another Coaches Q&A! They talk about why time feels like it’s flying by, how to stay focused on your health when life gets messy, and what to do when your family won’t eat healthy meals with you. They also give clear tips on loose skin, bodyweight exercises, and how long it really takes to see progress. If you’ve ever felt stuck or frustrated with your health journey, this one is for you!
Chapters
(00:00) Life Feels Fast – Why?
(05:31) Best Beginner Exercises for Toning & Loose Skin
(10:13) How Long Does It Take to See Body Comp Changes?
(16:33) What to Do When Life Keeps Getting in the Way
(23:26) Stop Cooking Two Dinners – Helping the Whole Family Get Healthier
(31:17) Final Thoughts & Wrap-Up
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 episode, Chase and Chris talk all about the mindset struggles around food during the holidays. It’s not just about willpower—it’s how your brain reacts to feeling like food is limited. That’s called a scarcity mindset.
The guys explain why holiday foods feel so tempting, why we feel out of control, and how to shift into an abundance mindset instead. They share tips, real client stories, and simple steps to help you enjoy the holidays without going overboard.
You’ll learn how to feel in control again, not anxious or guilty around food. Whether it’s cookies at home or a big holiday dinner, they show you how to keep making progress—without missing out.
Chapters
(00:00) Why This Episode Matters During the Holidays
(01:00) Client Story: Holiday Food, Childhood, and Guilt
(02:20) The “Last Supper” Effect and Scarcity Mindset
(05:50) Why Skipping Meals Backfires
(07:30) All-or-Nothing Thinking and Holiday Overeating
(08:45) Grandma’s Pie, Dopamine, and Food Obsession
(10:00) Flexible Dieting and Improving Food Relationships
(11:00) What an Abundance Mindset Really Means
(12:30) Examples of Scarcity vs. Abundance Around Food
(14:45) Changing Your Environment and Food Habits
(17:00) Building Trust Around Trigger Foods
(18:35) How to Shift From Scarcity to Abundance
(20:00) Planning Ahead and Staying Present
(22:30) Reframing Your Thoughts About the Holidays
(24:30) Small Wins to Practice During Holiday Meals
(26:00) Celebrate the Wins, Even the Tiny Ones
(28:00) Remembering What Really Matters
(30:00) Creating Food Freedom and Long-Term Mindset Change
(33:00) Wrapping Up and Final Thoughts
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
Chase and Chris are back with another Coaches Roundtable episode! In this one, they talk about how the New Year is bringing more people into the gym—and why that’s not always the key to fat loss. They share real talk on what actually works, why nutrition is more important than workouts, and how people often focus on the wrong things. They answer your questions about protein tracking and AI food tracking apps, and even share what frustrates them the most as coaches (it’s not what you think!). This episode is packed with useful tips, honest truths, and advice that could finally help you break through and reach your goals.
Chapters
(00:00) Welcome Back & Gym Rush During the Holidays
(01:50) Gym Crowds vs. Nutrition: What Really Matters for Fat Loss
(04:55) Why a Personal Trainer Might Not Be the Answer
(06:49) Accountability, Discipline, and Building Routine
(08:47) Nutrition Coaching vs. Gym Sessions
(08:55) Q1: Can You Spread Out Your Weekly Protein Like Calories?
(10:59) Q2: Are AI Tracking Apps Worth It?
(13:32) Why Accuracy in Tracking Matters
(16:00) The Hidden Calories That Might Be Holding You Back
(19:28) Q3: What Irritates You Most as a Coach?
(23:29) Taking Ownership and Choosing Change
(28:43) You Already Have What You Need to Succeed
(30:17) Wrapping Up & Podcast Growth Stats
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 episode, Chase and Chris talk all about that square thing in your bathroom — the scale! They explain why the number you see every day doesn’t actually tell you much about your progress. They talk about how your weight can go up or down for a lot of reasons that have nothing to do with fat loss. More importantly, they break down the four types of progress that really matter: outcome, behavior, internal, and environmental.
They also share real stories from clients, funny moments, and personal experiences to help you stop obsessing over the scale. You’ll leave this episode with a better mindset, more confidence, and real tools to track your wins in a healthier way.
Chapters
(00:00) The Square Thing in Your Bathroom
(01:08) The Scale Can’t Tell the Whole Story
(02:23) Why So Many Give Up Too Soon
(04:11) Diet Culture and Our Obsession with Weight
(05:50) Why Outcome Progress Isn’t Everything
(06:31) The Importance of Knowing Your "Why"
(07:54) What Does That Number Really Mean?
(10:11) Behavioral Progress and Building Consistency
(12:57) Why We Need to Focus on Lifestyle Habits
(14:02) Focus on What You Can Control
(15:25) Internal Progress: Wins the Scale Can’t Measure
(17:13) Getting to the Root of Emotional Eating
(19:31) Handling Stress Eating and Creating Awareness
(21:42) Environmental Progress and Setting Yourself Up
(24:19) Why Motivation Fades Without Supportive Environments
(26:45) Real-Life Triggers and Cleaning Up Your Space
(28:31) Why the Scale Is a Dopamine Hit
(30:57) Real Client Story: Four Weeks of Zero Movement
(32:48) Zooming Out and Looking at Trends
(34:31) The 60-Day No Scale Challenge
(36:46) If the Scale Never Changed Again, Then What?
(39:20) The Number on the Scale Isn’t Your Value
(41:24) What to Do If the Scale Didn’t Exist
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
Do you feel like you're doing everything right but still not seeing the results you want? In this episode, Chase and Chris talk about why working hard isn't always enough — especially if you're only focusing on part of the picture. They explain how your results come from stacking multiple habits like sleep, stress, movement, and nutrition — not just one or two.
They give real-life examples from clients, show how to spot what’s holding you back, and share ways to build better systems so you're not relying on willpower alone. You'll also hear how tracking your consistency and focusing on one change at a time can help you move forward faster — even if it feels slow at first. This episode is all about getting real, removing guilt, and putting the puzzle pieces together to make lasting change.
Chapters
(00:00) Why You're Working So Hard... But Not Seeing Results
(01:59) When Partial Consistency Isn't Enough Anymore
(03:51) How Your Lifestyle Impacts Progress
(04:09) The Synergy Effect: Why It All Works Together
(06:28) Don't Crank the Knobs Too High
(06:43) Seasons of Life & Meeting You Where You’re At
(08:32) Sleep & Stress: The Glue That Holds It All Together
(10:13) Managing Expectations During Slower Seasons
(11:25) Find Your Weakest Link & Start There
(13:21) How Coaches Use Biofeedback to Adjust the Plan
(15:55) Maintenance vs Momentum: Why Eating More Might Be the Answer
(17:50) Your Body’s Check Engine Light
(19:51) Build Systems, Not Just Willpower
(21:25) The Problem with White-Knuckling Your Way Through Diets
(23:40) If Your System Feels Hard, It’s Probably Broken
(25:09) Slow Progress Is Still Progress
(27:32) Tracking Your Puzzle Piece Consistency
(30:43) Be Good at Many, Not Perfect at One
(32:12) Your Consistency Will Need to Improve Over Time
(33:21) It’s Not Just How Often You’re Off — It’s How Badly
(34:03) Why You Can Still See Results Through the Holidays
(35:07) Final Thoughts + How to Support 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-coaching
Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective
Summary
In this episode of the Chasing Health Podcast, Chase and Chris answer listener questions and talk about the most common struggles they’ve been seeing lately with their clients. They explain why just cutting out bad habits doesn’t work unless you replace them with something better. They also dive into why evening cravings happen so often—especially if you’re eating too little during the day.
They also answer questions about how much protein your body can handle at once, the pros and cons of high-intensity workout programs like Tapout XT, and share their personal stories of how and why they became coaches. This episode is packed with real advice, helpful analogies, and personal experiences that will make your health journey a little easier and a lot more doable.
Chapters
(00:00) You Can't Do a Don't: Why Replacing Habits Works Better
(03:48) The Real Reason You're Struggling with Evening Cravings
(06:47) What Happens When You Under-Eat All Day
(09:28) Hunger, Stress, and That Loud Voice at Night
(13:12) Can Your Body Digest Too Much Protein at Once?
(15:33) Our Thoughts on Tapout XT and High-Intensity Workouts
(23:33) Why We Became Coaches (And Why We Work Mostly with Women)
(32:25) How We Started Working Together
(33:06) Wrapping Up + Thanksgiving Week Schedule Update
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 episode, Chase and Chris talk all about how to handle your health and fitness goals during the holiday season. They explain why trying to be perfect isn’t realistic—and why that’s okay!
Instead, they help you set better expectations, learn how to stay flexible, and how to bounce back quickly after a big meal or holiday event. You’ll hear helpful tips for managing your mindset, keeping things simple, and staying in control without stress. If holidays usually throw off your routine, this episode will help you feel more confident and in charge!
For bounce back support after Thanksgiving this year, text us, "HOLIDAY" to +1 (517) 948-5178 and we'll provide you with some FREE accountability this holiday season!
Chapters
(00:00) The Holiday Hustle: How Is It Already November?
(01:20) Setting Realistic Expectations for the Season
(03:30) Why Maintenance Might Be the Smartest Goal
(06:00) Rethinking Success Through Stressful Times
(07:00) Building Flexibility Into Your Holiday Plan
(08:50) Letting Go of the “All or Nothing” Diet Mindset
(10:30) Client Stories: How to Handle Events Without Tracking
(11:40) Why You’re Still in Control, Even in a Deficit
(13:00) A Real-Life Example of Calorie Flexibility
(14:20) Awareness Over Perfection: Using What You Know
(15:00) The Power of the Post-Holiday Bounce Back
(17:00) What to Do the Day After: No Guilt, Just Action
(18:00) Movement, Water, and Small Wins That Add Up
(20:00) Your Mindset Is the Key to Finishing Strong
(22:00) Start Now, Not January: Identity Shifts Begin Today
(24:00) The Myth of the “Perfect Time” to Start
(25:30) It’s Always Something—Why You Can’t Keep Waiting
(26:45) Four Days ≠ Forty-Five Days: Stop Delaying Your Goals
(28:00) What You Can Control and Why It Matters
(29:30) Holiday Support & Free Accountability Offer
(30:45) Final Thoughts: You’re Always One Step Away From Getting Back On Track
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 Q&A episode, Chase and Chris answer real questions from listeners, covering everything from why Crumbl cookies are so high in calories, to the impact of emotions on hunger hormones. They dive into topics like staying consistent with fitness without burnout, the truth about malnourishment even when overweight, how to spot exercise bulimia, and if cold plunges actually help with inflammation. They also break down if you should be tracking veggies and collagen in a cut, and share some walking pad recommendations.
This episode is full of helpful tips, straight-talk, and practical advice you can actually use — all without overcomplicating things.
Chapters
(00:00) Why Are Crumbl Cookies So High in Calories?
(02:56) How to Stay Consistent Without Feeling Burnt Out
(05:46) Malnourished but Overweight? Here’s Why
(09:15) Protein Shakes vs. Whole Foods: What’s Better?
(12:02) What is Exercise Bulimia & How to Work Through It
(16:03) Emotions & Hunger Hormones: The Hidden Connection
(21:29) Do Cold Plunges Actually Help With Inflammation?
(23:23) Should You Track Veggies and Collagen in a Cut?
(27:16) Walking Pads: Are They Worth It?
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 episode, Chase and Chris talk about something many people struggle with—getting started. They share stories about clients who feel overwhelmed because they think they have to do everything perfectly right away. But guess what? You don’t!
They break down the idea of “diet brain”—the way people think they have to follow a bunch of strict rules, eat perfectly, and never mess up. The truth is, real progress happens when you focus on the basics and stay consistent, even when life throws curveballs.
They also talk about how to stop thinking in an “all or nothing” way and start finding wins in small, simple actions. Whether it's a short walk, eating a balanced meal, or just showing up—it's all progress.
This is the perfect episode for anyone who's been waiting for the “right time” to start. Spoiler: there is no perfect time. The best time is now!
Join the Holiday Masterclass on 11/17/2025 --> https://conquerfitnessandnutrition.com/masterclass
Chapters
(00:00) A Change in Topic: The Real Struggle to Get Started
(02:25) The Pressure to Go from 0 to 100 Overnight
(03:41) Diet Brain: How Past Diets Shape Unrealistic Expectations
(05:08) Why Life Will Always Throw Curveballs
(07:00) You’re Not an All-or-Nothing Person
(09:23) Redefining Progress Beyond the Scale
(10:01) Rules, Diet Culture, and Why They Don’t Work
(11:20) The Checklist Mindset and Why It’s Not Always Helpful
(13:41) You Didn’t Fall Off Track—You’re on the Rollercoaster
(15:18) Measuring Real Progress in Habits, Not Just Weight
(17:11) Building a Life You Love Through Small Habits
(18:09) The Importance of Being Okay with 70%
(20:34) The “On-Ramp” to Sustainable Change
(22:08) When You’ve Been Dipping Your Toes Too Long
(23:58) Consistency vs. Intensity: Finding the Balance
(27:58) How to Choose What You Can Be Intense With
(29:28) Do Something Daily to Keep Moving Forward
(31:17) Why Support Is Crucial When Life Gets Hard
(33:10) Personalized Coaching Over Cookie Cutter Plans
(34:47) Autonomy vs. Rules: Why Meal Plans Don’t Work
(37:11) The Lighthouse Analogy: Coaching That Guides, Not Controls
(39:38) Holiday Curveballs and Why They’re the Perfect Time to Start
(40:54) Holiday Masterclass Details & Final Thoughts
SUBMIT YOUR QUESTIONS to be answered on the show:
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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 episode of The Chasing Health Podcast, Chase and Chris dive into another Coaches' Roundtable Q&A and start things off with a deep conversation about purpose, self-reflection, and living as the person you were meant to be. They tackle several listener-submitted questions about things like active zone minutes on Fitbits, book recommendations for building consistency, how important fiber really is, if men over 40 should wear weighted vests, and the controversial “Health at Every Size” movement. You’ll walk away with new insights and mindset shifts that’ll help you stay consistent and challenge your current beliefs.
Chapters
(00:00) Are You Chasing the Person You Were Meant to Be?
(04:42) Active Zone Minutes vs. Steps – Which One Matters More?
(09:19) Books That Changed Our Approach to Health & Consistency
(15:16) How Important is Fiber Really?
(18:35) Should Men Over 40 Use a Weighted Vest?
(20:46) Health at Every Size – The Full Conversation
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 episode, Chase and Chris talk about one of the biggest struggles for people trying to lose weight or live healthier—weekends. During the week, most people stick to their routines. But once Friday night hits, it’s like everything goes off track. The guys explain why this happens, how it affects your progress, and what to do about it.
They break down why it’s not about being perfect, but about having a plan—even a loose one—and keeping some structure, like meal timing or anchoring at least one healthy meal per day. They also talk about how planning ahead, making small sacrifices, and changing how you think about weekends can help you reach your goals faster. If you’ve ever felt like Monday rolls around and you’re starting over again, this episode is for you!
Chapters
(00:00) Intro: Why Weekends Are the Real Challenge
(01:19) Why 2 Days Can Stall 5 Days of Progress
(03:30) The Weekend Is Too Busy to Rest
(05:10) Social Events & Being On the Go
(07:33) Anchor Meals: A Simple Weekend Strategy
(09:05) Creating Routine and Meal Timing on Weekends
(11:06) Meal Prepping for the Weekend
(12:07) Planning Ahead Without Being Rigid
(14:17) You’re the Parent—You Set the Food Rules
(16:35) Using Food as a Reward and Comfort
(18:19) Blending Weekday and Weekend Eating Habits
(20:15) Planning for Events to Reduce Stress
(22:35) Making Decisions Ahead of Time
(24:32) Learning to Say “No” Without Guilt
(26:57) Don’t Slam the Brakes—Just Coast Through the Weekend
(28:56) Your Choices = Your Results
(30:56) Zooming Out: Looking at the Month, Not Just One Day
(32:34) You're Not Gaining Fat, But You Feel Like You Are
(33:32) Final Thoughts: Sacrifice Now, Flexibility 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-coaching
Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective
Summary:
In this episode, Chase and Chris answer your questions and talk about some real-life struggles people have with fitness and nutrition. They share tips on how to track food even when it’s not perfect, why you don’t need to stress about protein shakes after workouts, and how to keep working out even when you don’t feel like it. They also talk about how to help your kids build healthy habits and how to see progress beyond the scale. It's all about keeping things simple, being consistent, and not being too hard on yourself.
Chapters:
(00:00) The Power of Ratings & Reviews
(01:50) Why Simpler Meals Make Tracking Easier
(04:20) Tracking “Something” is Better Than Nothing
(06:50) The Myth of Meal Scanner Apps
(09:10) Do You Need a Protein Shake After Your Workout?
(11:30) Ways to Track Progress Beyond Numbers
(15:15) How to Stop Skipping Your Workouts
(22:00) Reframing Exercise as Self-Care
(25:20) Helping Your Teens Build Healthy Habits
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
Are you overwhelmed by all the health advice out there? One person says coffee is good for you, another says it’ll kill you. Some coaches promise you’ll lose 20 pounds in two weeks. It’s confusing, and it’s keeping you stuck. In this episode, Chase and Chris talk about how to spot the red flags, build a BS filter, and focus on what really works for your health. Spoiler: it’s not flashy, but it is simple and sustainable.
They share real examples from clients and give practical tips for anyone tired of spinning their wheels. You’ll learn how to stop falling for fear-based marketing and how to stay consistent without doing a complete 180. This episode is a must-listen if you’ve ever felt stuck, confused, or frustrated with your health journey.
Chapters
(00:00) Why You’re So Confused by Health Advice
(01:44) The Real Reason People Don’t Start
(03:12) How Fear-Based Content Keeps You Stuck
(05:23) Why Simple Works (Even If It’s Not Sexy)
(07:09) Overcomplicating as a Way to Stay Comfortable
(08:34) Why Truthful Content Gets Ignored
(09:25) Trendy Terms vs Real Coaching
(10:51) Universal Truths About Fat Loss
(12:16) How Doctors React to Healthy Habits
(13:15) Building a BS Filter to Spot Red Flags
(15:55) Just Because They’re a “Doctor” Doesn’t Mean They’re Right
(16:51) How the Coaching Space Has Changed
(19:22) The Supplement Trap and One-Size-Fits-All Red Flags
(22:36) Why Flashy Physiques Don’t Equal Good Coaching
(23:58) A Real-Life Example of Keeping It Simple
(25:24) Checklist for Spotting Bad Advice
(27:22) Why Meal Plans Are Not the Answer
(28:20) Stop Repeating Diets That Don’t Work
(29:51) The Confidence-Killer: Too Much Too Soon
(31:35) Followers ≠ Good Coaching
(32:02) Coaching is a Relationship
(33:57) Why You Need to Stop Conforming
(35:21) Clean Up Your Social Media Feed
(35:53) Final Thoughts on Building Your BS Filter
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 episode of The Chasing Health Podcast, Chase and Chris kick things off with a story about a client breaking free from the restrictive Optavia diet and learning to enjoy real food again. They dive into why some diets hurt your relationship with food, how strength training can help your mental health, and how to know if you're building muscle or gaining fat. They also talk about how to keep showing up when you're in pain or struggling mentally. If you’ve ever felt stuck with dieting, confused by the scale, or just needed a push to keep going, this one’s for you.
Chapters
(00:00) From Optavia to Freedom: Learning to Eat Real Food Again
(03:18) How Extreme Diets Damage Your Relationship with Food
(07:52) A Vegas Analogy: What These Diets Don’t Prepare You For
(08:15) The Gym Isn’t Therapy, But It Helps: Exercise and Mental Health
(12:36) How to Tell if You’re Gaining Muscle or Fat
(18:44) Building Muscle Takes Time – Don’t Quit Too Soon
(18:58) How to Stay Disciplined on Hard Mental Health Days
(27:09) Showing Up Through Pain: Adjusting Expectations & Staying Consistent
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 episode, Chase and Chris dive into why junk food feels so hard to resist and how it’s more than just a matter of willpower. They explain how your brain’s reward system works—especially with dopamine—and why you keep chasing that “first bite” feeling.
They also share real-life strategies for breaking habits, creating a better food environment, and learning how to manage cravings in a more helpful way. You’ll learn why emotional eating is so common, how childhood habits play a role, and what you can do to feel more in control around food without being super restrictive.
Chapters
(00:00) Why Junk Food Feels So Addictive
(01:30) Post-Trip Cravings & Environmental Triggers
(03:00) How Dopamine Drives Overeating
(04:45) Why One Bite Is Never Enough
(06:00) The Pleasure Hub & Sugar “Addiction”
(08:15) How Food Companies Hack Your Brain
(10:00) Marketing, Grocery Stores & Mind Games
(12:30) Emotional Eating vs. Physical Hunger
(15:00) The Role of Childhood & Nostalgia
(18:00) Restriction, Binging & the Rubber Band Effect
(21:00) Mindful Indulgence & The Gas Station Trick
(24:00) The “I Deserve This” Cycle
(28:00) Breaking Automatic Habits & Nighttime Eating
(32:00) Rewiring the Brain: Small Wins & Pattern Interrupts
(38:00) Real Strategies to Reduce Cravings Without Restriction
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