Summary

In this episode, Chase and Chris break down why your “healthy” snacking habits might actually be slowing your fat loss progress. They explain how things like constant grazing, low protein meals, and unplanned snacks can lead to more hunger, more cravings, and stalled results.

They talk about the difference between real hunger and habit-based snacking, and why many people feel “snacky” at the same times every day. You’ll also learn how small bites throughout the day can quietly add up and take you out of a calorie deficit.

Chase and Chris share simple ways to fix this, like building better meals, planning your snacks, and focusing on protein and fiber. They also explain how to include foods you enjoy without losing control.

If you feel like you’re doing everything “right” but still not seeing progress, this episode will help you understand why and what to change.

Chapters

(00:00) Favorite Snacks and the Snack Trap Begins
(02:30) Why “Healthy” Snacks Can Still Hold You Back
(04:00) Hunger vs Habit: What’s Really Driving Your Snacking
(07:00) Fixing Meal Timing to Reduce Cravings
(09:00) Why You’re Always Hungry at Night
(11:00) When Snacking Helps vs Hurts Fat Loss
(13:00) The Problem With Unplanned Snacking
(16:00) Busy Days, Poor Planning, and Easy Mistakes
(18:30) Why Most People Stay Stuck
(20:00) The Hidden Danger of Grazing All Day
(23:00) Fix Your Meals First, Not Your Snacks
(26:00) How to Snack Smarter (Protein + Fiber)
(29:00) Portion Control and “Healthy” Overeating
(31:00) Mindless Eating and Extra Calories
(33:00) The All-or-Nothing Mindset
(35:00) How to Include Cravings Without Sabotage
(37:00) Identifying Patterns That Hold You Back
(39:00) Beating Cravings With Better Awareness

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 Smith and Chris Bealhen answer real questions from listeners and break down common struggles in fat loss.

They start by explaining that things like hitting protein goals or building habits are not actually “hard,” they are just new. Over time, new habits become easier with practice.

They also talk about how your words and mindset can shape your results. If you keep telling yourself something is hard or impossible, it will feel that way.

The coaches answer questions about fat loss with health challenges, staying focused during stressful times, and what realistic progress on the scale looks like. They explain that consistency over time matters more than quick results.

Finally, they share simple ways to reduce decision fatigue around food by planning ahead, keeping meals simple, and not overcomplicating things.

This episode is all about simplifying the process, staying consistent, and changing the way you think about your journey.

Chapters

(00:00) Why “Hard” Usually Just Means “New”
(02:30) The Power of Your Words and Mindset
(06:50) “Am I Broken?” Fat Loss With Health Challenges
(12:20) How to Stay Focused When Life Feels Overwhelming
(20:45) What Real Progress on the Scale Looks Like
(24:35) How to Reduce Food Decisions and Keep It Simple

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 break down why so many people feel stuck in their fitness journey even when they’re trying really hard. They explain that most people focus on the small things that don’t matter as much instead of the big habits that actually drive results.

They talk about the difference between the “90%” and the “10%.” The 90% includes things like calories, protein, steps, workouts, sleep, and stress. The 10% includes things like supplements, meal timing, and tiny details that don’t make a big impact.

They also explain how social media, past diets, and even your environment can cause you to focus on the wrong things. This leads to overwhelm, burnout, and feeling like nothing works.

The main takeaway is simple: focus on a few key habits, stay consistent for several weeks, and stop chasing every new trend. When you get the basics right, that’s when real progress happens.

Chapters
(00:00) Why You Feel Stuck Right Now
(02:00) The Problem With Trying to Do Everything
(03:30) What Actually Makes Up the “90%”
(06:00) Calories vs Food Quality Debate
(08:30) Why People Focus on the Wrong Things
(10:15) How Your Environment Shapes Your Habits
(13:00) Personality Types and Shiny Object Syndrome
(15:00) Social Media and Information Overload
(17:30) The “Marathon in the Middle” Explained
(18:30) What Really Belongs in the 10%
(20:30) Common Mistakes That Kill Progress
(21:30) Why Nutrition Matters More Than Workouts
(23:30) The Truth About Consistency
(25:30) Taking Ownership of Your Results
(28:30) The Cost of Focusing on the 10%
(30:00) How to Simplify and Optimize Your Plan
(32:30) How to Refocus on What Actually Matters
(34:00) Coaching Giveaway Announcement

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 break down some of the biggest myths around aging, fat loss, and muscle building. They explain why getting older does not mean your metabolism is broken and why many people still see amazing results in their 50s, 60s, and beyond.

They talk about how mindset plays a huge role in your progress and why focusing on what you can do instead of what you cannot do makes all the difference. They also explain why building muscle might feel slower as you age, and what you can do to keep making progress.

The episode also dives into a powerful mindset shift around letting go of old clothes after weight loss. Holding onto them might actually be holding you back from fully stepping into your new identity.

If you have ever felt like it is too late, or worried about gaining weight back, this episode will help you see what is really possible and how to move forward with confidence.

Chapters
(00:00) Life Updates and Spring Break Plans
(02:00) Is Age Really Slowing Your Progress?
(04:00) The Mindset That Keeps People Stuck
(06:30) Real Client Success Stories in Their 60s and 70s
(10:40) Why Building Muscle Feels Harder as You Age
(13:00) Training, Recovery, and Realistic Expectations
(16:00) Strength, Balance, and Quality of Life Wins
(18:50) Should You Throw Away Your Old Clothes?
(22:00) Identity, Fear, and Letting Go of the Old You
(25:30) Does Your Metabolism Actually Slow Down?
(28:00) Hormones, Fat Storage, and What Really Matters
(31:00) The Real Reason People Struggle as They Age

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

Comparison is not the enemy like most people think. In this episode, Chase Smith and Chris Bealhen explain that the real problem is your mindset, not the comparison itself.

They break down why everyone compares themselves and how it can either hurt you or help you grow. It all comes down to the story you tell yourself. If you think comparison means you are failing, it will hold you back. But if you use it as information, it can actually push you forward.

Chase and Chris talk about the difference between a fixed mindset and a growth mindset, and how that changes everything. They also explain why comparing yourself to people way ahead of you can kill your motivation, and how to find better comparisons that actually help.

They cover how social media makes comparison worse, why you should focus more on habits instead of looks, and how to bounce back quickly after messing up.

If you’ve ever felt behind or like you’re not doing enough, this episode will help you see comparison in a completely different way and show you how to use it to your advantage.

Chapters

(00:00) Why Comparison Can Hurt or Help
(01:16) Everyone Compares and Why Mindset Matters
(03:33) The Story You Attach to Comparison
(05:10) Why Comparing Yourself to the Top 10% Backfires
(07:46) Outgrowing the Room and Finding Better Environments
(10:57) Upward vs Downward Comparison
(12:00) Fixed Mindset vs Growth Mindset
(17:17) Real Life Examples of Health and Fitness Comparison
(18:10) Self-Belief, Motivation, and Why It All Starts There
(21:41) Appearance vs Performance Comparison
(25:11) What Setbacks Really Mean
(27:04) Recalculate and Bounce Back Faster
(28:30) How to Use Comparison the Right Way
(32:29) Compare the Full Process, Not Just the Result
(35:18) Social Media, Highlight Reels, and Cleaning Up Your Feed
(38:22) Uprooting Toxic Patterns Before They Grow
(41:19) Turning Comparison from a Mirror into a Map
(42:37) How to Rewire Negative 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 Coaches Roundtable episode, Chase Smith and Chris Bealhen answer three powerful questions about nutrition, training, and long term health.

They start with a conversation about how family environments shape eating habits. Many people think they need to eat the exact same meals as their family, but the coaches explain that portion sizes and choices can still match your goals without cooking separate meals.

Next, they break down the difference between muscle fatigue and muscle failure. Feeling tired during a workout is not the same as pushing your muscles to the level needed for growth. They explain why training close to failure is what actually builds muscle.

They also discuss why strength training becomes even more important as you age. Lifting weights supports brain health, improves mobility, protects independence, and helps prevent cognitive decline.

Finally, they answer a question about dietary fats during a calorie deficit. They explain why fats are essential for hormones, brain function, and nutrient absorption, and why cutting them too low can actually hurt your health.

This episode gives practical advice on how to train smarter, eat better, and build a body that supports you for life.

Chapters

(00:00) Why Your Plate Doesn’t Need to Match Your Family’s
(04:00) How Environment Shapes Eating Habits
(11:00) Fatigue vs Failure: Why Your Workouts Aren’t Building Muscle
(16:00) The Truth About Lifting Heavy and Getting “Bulky”
(18:30) Why Strength Training Protects Your Brain as You Age
(25:50) Should You Cut Fat Lower During a Calorie Deficit?

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 special 400th episode, Chase Smith and Chris Bealhen look back on the biggest lessons they have learned from coaching clients over the years. They start by celebrating the huge milestone of reaching 400 episodes and talk about how far the podcast has come since it began.

Then they dive into the real coaching lessons that matter most. They talk about why shiny diets and quick fixes keep people distracted, why simple plans work better than complicated ones, and why consistency matters more than doing everything perfectly. They also explain that most people do not need more discipline. They need fewer obstacles in their day and a plan they can actually follow.

Chase and Chris also talk about the deeper side of fat loss. They explain that the real struggle is often not food itself, but stress, emotions, self doubt, and old habits. They share why belief, support, communication, and accountability can change everything. This episode is full of honest truths, helpful mindset shifts, and powerful reminders that lasting change is about becoming a stronger, more confident version of yourself.

Chapters

(00:00) Celebrating 400 Episodes and a Top 40 Podcast Ranking
(05:10) The Biggest Lessons Coaching Has Taught Us
(06:47) Why Shiny Diets and Quick Fixes Keep People Stuck
(11:20) A Plan Only Works If You Can Actually Follow It
(15:22) Most People Need a Simpler Plan, Not a Harder One
(18:36) You Do Not Need More Discipline, You Need Fewer Obstacles
(23:55) The Difference Between Those Who Succeed and Those Who Stay Stuck
(27:23) Consistency Beats Intensity Every Time
(29:59) Belief and Trust Matter More Than the Perfect Plan
(32:40) The Real Battle Usually Is Not Food
(37:25) Why the Scale Has So Much Power Over People
(43:06) Great Coaching Is Not Just About Giving Answers
(46:06) Why Support and Accountability Change Everything
(48:35) The Goal Is Bigger Than Weight Loss
(51:55) Final Thanks and Closing 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 Coaches Roundtable episode, Chase Smith and Chris Bealhen break down three big topics that confuse a lot of people in the health and fitness world. Gut health, fat loss plateaus, and VO2 max.

They start the episode talking about a major problem in the fitness space today. There is simply too much information. People are constantly told they need new diets, supplements, workouts, or “protocols” to see results. But the truth is most people would see progress by sticking to the basics like eating more protein, drinking more water, moving daily, and focusing on whole foods.

The coaches then answer a question about gut health. They explain what gut health actually is and why things like fiber, hydration, sleep, movement, and stress management matter far more than expensive supplements or trendy gut protocols. They also discuss fermented foods like kombucha, kimchi, sauerkraut, and pickles and whether eating them daily really makes a difference.

Next, they tackle a common fat loss struggle. What should you do if you are eating around 1,400 calories, feeling full, but not losing weight? Chase and Chris explain how tracking accuracy, calorie awareness, and long periods of dieting can affect progress. They also talk about why increasing calories sometimes helps people move forward again.

Finally, they break down VO2 max in simple terms. It is a measurement of how well your body uses oxygen during exercise and is often shown on smart watches. While watches are not perfectly accurate, improving the trend usually means your cardiovascular fitness is improving.

This episode cuts through the noise of the fitness industry and brings the focus back to simple habits that actually drive results.

Chapters

(00:00) The Fitness Industry Is Flooding You With Too Much Information
(03:00) Why Most People Just Need the Basics to See Results
(07:10) A New Way to Experience Coaching Before Committing
(09:00) What Gut Health Actually Means
(12:10) Do Fermented Foods and Probiotics Really Help?
(15:00) The Problem With “Gut Protocols” and Supplement Trends
(17:40) I Eat 1,400 Calories But I’m Not Losing Weight
(20:00) Tracking Accuracy and Hidden Calories
(22:00) Why Hunger Can Actually Be a Good Sign During Fat Loss
(24:00) How Reverse Dieting Helps Increase Calories Again
(25:00) What VO2 Max Is and Why It Matters for Your Health

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

Sleep is one of the most important things for fat loss, but it is also one of the most ignored. In this episode, Chase and Chris break down why sleep has such a big impact on hunger, cravings, energy, stress, and even how your body loses weight.

They talk about how poor sleep can increase your hunger hormones, make you crave higher calorie foods, and make workouts feel harder. They also explain how lack of sleep can lead to losing more muscle instead of body fat, even when calories are the same.

The guys also share practical ways to improve sleep, including setting a consistent wake up time, managing caffeine, reducing screen time at night, and creating a better nighttime routine.

If you feel like fat loss has been harder than it should be, your sleep might be the missing piece.

Chapters

(00:00) Why Sleep Is Often the Missing Piece in Fat Loss
(02:57) How Lack of Sleep Increases Hunger and Cravings
(06:09) Low Energy, Less Movement, and Harder Workouts
(06:50) Same Calories, Different Sleep, Different Fat Loss Results
(09:04) Sleep and Insulin Sensitivity
(11:52) Cortisol, Stress, and Feeling Puffy or Stuck
(14:56) Sleep’s Role in Muscle Recovery and Performance
(20:30) How Much Sleep You Actually Need
(23:16) The Habits That Improve Your Sleep
(28:34) Phones, Blue Light, and Doom Scrolling Before Bed
(32:16) Caffeine and Why Timing Matters
(34:00) Alcohol and Its Impact on Sleep Quality
(36:34) Setting Up Your Bedroom for Better Sleep
(38:00) Simple Nighttime Routines That Help You Wind Down
(40:31) Sleep Supplements: What Helps and What Doesn’t
(41:48) Naps and Catching Up on Sleep
(45:26) The Best Places to Start Improving Your Sleep

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 talk about why progress sometimes stalls and why it is usually not a real plateau. Most of the time, it comes from saying “yes” too often to food, events, and habits that do not match your goals.

They explain that sometimes you need a short season of saying “no” more often to build momentum. That does not mean saying no forever. It means being more careful for a few weeks so you can see real progress again.

They also answer questions about working third shift and how to manage sleep, stress, and food when your schedule is flipped upside down. They share tips on protecting your sleep, planning meals, and managing cravings.

Next, they talk about muscle soreness when lifting heavy. They explain what is normal, how to recover faster, and what to do about leg cramps at night.

Finally, they clear up confusion about creatine. They break down how much you actually need, why consistency matters more than high doses, and why you do not need fancy versions marketed differently.

Chapters

(00:00) Are You Saying Yes Too Often? The Truth About Plateaus
(12:40) Third Shift Struggles: Sleep, Stress, and Staying Consistent
(20:23) How Sore Is Too Sore? Recovery and Leg Cramps Explained
(24:01) Creatine Confusion: 5g, 10g, or 20g? What You Really Need

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