Summary

Struggling to balance eating out with your weight loss goals? You’re not alone. In this episode, Chase and Chris sit down with weight loss coach Emily Moss to talk about one of the most common struggles they see in clients: navigating restaurant meals while trying to make progress.

The truth is — dining out isn’t the issue. It’s going in without a plan, hoping you’ll “be good,” and wondering why nothing changes. In this episode, you’ll learn how to stop winging it and start making smart, intentional decisions around food… without giving up your social life.

Whether you’re eating out once a month or 3x a week, this episode will help you feel more in control, aligned with your goals, and confident in any setting.

Chapters

(00:00) Dining Out Isn’t the Problem… So What Is?
(01:56) Why Eating Out Feels So Hard When You’re Dieting
(04:40) The Social Life That Revolves Around Food
(06:35) Is This Meal Actually “Special” — Or Just Habit?
(08:03) Why Winging It Always Backfires
(09:45) Frequency Matters More Than You Think
(11:48) Coaching Expectations Around Dining Out
(13:44) “Healthy” Salads That Aren’t Actually Helping
(16:06) Protein-First: The Strategy That Changes Everything
(17:42) People Pleasing and the Pressure to Fit In
(20:16) Using Context to Guide Your Choices
(23:35) Yes, You Can Lose Weight While Eating Out (But…)
(26:22) Bread, Alcohol, Dessert — Pick One
(28:12) Scale Fluctuations After Dining Out
(32:23) Honest Tradeoffs: Speed of Progress vs Flexibility
(33:34) How Alcohol Affects Your Fat Loss Timeline
(36:04) Set a Limit Before You Go
(40:25) Want to Feel Better Tomorrow? Decide Today
(41:07) Recognize and Interrupt Your Patterns
(43:22) Be the One Who Chooses Where You Eat
(45:03) Tactical Restaurant Hacks That Work
(49:03) The #1 Rule: Don’t Wing It
(50:19) Emily’s Favorite Trick to Stay Focused
(51:36) Final Thoughts and Where to Find Emily Moss

Connect with Emily:

• Instagram: https://www.instagram.com/nutritioncoaching365/

• Website: https://www.nutritioncoaching365.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-coaching
Join The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Summary

This episode is a Q&A Coaches Roundtable with Chase and Chris where they dive deep into some juicy topics from you, the listeners! They talk about why the internet is now obsessed with fiber instead of protein, how food and alcohol can trick our brains when we're stressed, and what creatine gummies really are (hint: not all are what they claim).

They also clear up big myths about cortisol, how it actually affects your weight and pain, and how to stop feeling "off track" and actually stay consistent.

If you’ve been feeling stuck, confused, or overwhelmed with all the conflicting info out there — this episode is for you.

Chapters

(00:00) Intro: From Protein Maxing to Fiber Maxing?
(01:53) Why the Nutrition Industry Loves Extremes
(03:37) GLP-1, Marketing Tricks & "Meal Replacement" Lies
(04:36) Don't Go from 0 to 50g of Fiber Overnight
(05:29) Why Do Food and Alcohol Soothe Emotions?
(06:56) How to Sit With Your Emotions and Stop Numbing
(08:40) Rewiring Your Brain and Breaking Emotional Eating Cycles
(11:06) How to Practice the Skill of Discomfort
(13:26) Grieving the Loss of Food as a Coping Mechanism
(13:52) Creatine Gummies vs. Powder vs. Pills – What's Worth It?
(16:38) Does Creatine Really Help Brain Health?
(17:39) Why Some Supplements Might Be a Scam
(19:43) Cortisol and Weight Gain – What's the Real Deal?
(22:01) Why Chronic Stress Makes Fat Loss Harder
(23:11) Cortisol Isn't Evil – It's About Balance
(24:33) The Supplement Scam and What Actually Helps
(25:10) The Cortisol Queso Joke + Real Advice That Works
(26:04) Can Cortisol Cause Hip Pain or Osteoarthritis?
(27:53) How Stress Can Amplify Pain Signals
(28:31) Feeling Discombobulated? How to Truly Get Back on Track
(30:44) Lower the Bar, Rebuild the Basics, and Stay Consistent
(31:27) Final Thoughts + Why You Need to Follow 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, Chase and Chris dive deep into why belief in yourself has to come before anything else.

You can have the perfect macros, the best workout plan, and all the right tools—but if you don’t actually believe you can do it, none of that will matter. They explain how broken promises, unrealistic expectations, and an all-or-nothing mindset slowly chip away at your trust in yourself.

You’ll learn how to rebuild that belief with small daily wins, why failing isn’t the problem (but quitting is), and how to stop waiting to feel ready—and start becoming ready by showing up.

If you’ve ever said, “I always fall off,” or “I just can’t stay consistent,” this episode is the wake-up call you didn’t know you needed.

Chapters

(00:00) Why Belief in Yourself Comes First
(01:45) How Self-Limiting Beliefs Hold You Back
(04:30) The Difference Between Confidence and Belief
(07:06) Broken Promises = Broken Progress
(09:36) How Failing Can Actually Build Trust
(10:06) Why You’re Not “All or Nothing”—You Just Don’t Trust Yourself
(12:47) Lower the Bar to Raise Your Consistency
(13:27) Belief Is Built Through Evidence
(16:10) Why Smaller Goals Lead to Bigger Results
(18:17) The Power of Stupid-Simple Wins
(19:30) Personalization Over Perfection
(21:11) Shame Spirals and Bouncing Back
(23:27) The Role of Resilience in Rebuilding Trust
(24:15) Borrow Belief When You Don’t Have It
(27:53) Progress Without Pressure
(29:38) You Have to Get in the Pool
(30:03) Taking Ownership vs. Relying on a Coach Forever
(32:06) Adapting Your Plan in Messy Seasons
(33:42) Build a New Default, Not a New Excuse
(35:47) Identity Change Starts With Belief
(37:48) Be Realistic, Not Delusional
(38:09) Keep the Promises You Actually Make
(39:53) The Flip: From Doubtful to Unstoppable

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 welcome back special guest Bryan Fitzsimmons, a coach who specializes in helping people over 40 get fit. Together, they dive into the habits that set successful clients apart — and the common excuses that tend to hold people back.

They talk about how small daily actions build momentum, how planning ahead can reduce stress, and how things like hormones or being “too busy” aren’t the end of the road. They also chat about identity, mindset, and how to bounce back fast after a setback. Bryan shares practical strategies around meal prep, the truth about calorie tracking, and how enjoying the process is key to lasting results.

Whether you're new to fitness or just need a kick in the butt, this episode is packed with real talk, helpful advice, and some good laughs too.

Where to Find Bryan:

• Podcast: The Fit 40 Podcast (available on all major platforms)

• Instagram, TikTok, YouTube: @bryan_fit40 (that's Bryan with a Y – bryan_fit40)

Chapters

(00:00) Bryan Fitzsimmons Returns
(01:29) What Our Most Successful Clients Do
(02:17) Do Something Every Day
(04:28) Consistency Over Intensity
(05:44) The Power of Realistic Expectations
(08:45) The “I’m Too Busy” Excuse
(13:37) Make It Easy and Convenient
(15:34) Repeatable Meals and Keeping It Simple
(16:23) Raising Healthy Kids Through Example
(17:28) Do You Really Want It?
(20:11) Why Starting with Training Might Be Best
(22:12) Identity and Labels Shape Your Actions
(24:29) Coaching Only Works If You Do
(25:57) Blaming Hormones or PCOS
(29:24) The Importance of Ruling Things Out
(30:55) See a Real Doctor: Not a Functional “Expert”
(31:30) Bounce Back Faster
(35:01) What’s Really Happening With the Scale
(36:29) Planning for Celebrations Without Guilt
(39:37) Estimating Calories When Eating Out
(44:45) How Bad Are We at Tracking? (Very.)
(48:13) Our Dogs Eat More Than Some People Claim To
(50:44) Condiments, Creamers, and Hidden Calories
(52:28) Prepare for the Week Ahead
(55:36) Make Meal Prep Simple and Flexible
(56:16) Cook at Home = Save Money + Hit Goals
(58:56) Enjoy the Process or the Results (or Both)
(01:02:45) Final Thoughts on Movement and Flexibility
(01:03:32) Where to Find Bryan

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

SummaryChase and Chris are back for another Coaches Roundtable episode, answering your health and fitness questions! They kick things off with a fun throwback chat about old-school music players (remember Zune?) and celebrate reaching 70,000 podcast downloads—thanks to YOU!

They dive into updates about the current challenge and why simple habits like eating more fiber and hitting step goals are what truly create lasting fat loss. From there, they answer listener questions, including how to eat more protein (especially if you’re not into meat), how to know when to lift heavier weights, and how big your calorie deficit should be.

Whether you're new to fitness or deep into your journey, there's something here for you. Get ready to laugh, learn, and leave with practical tips you can apply right away.

Chapters
(00:00) Celebrating 70,000 Downloads & iTunes Throwbacks
(03:26) Challenge Update: Building Belief Through Small Wins
(07:09) How to Eat More Protein (Without Loving Meat)
(11:54) Understanding Food Volume vs. Food Density
(15:22) When to Increase Your Weights in the Gym
(19:07) Why Form Videos Matter (& Horror Stories from the Gym)
(25:26) How Far Into a Calorie Deficit Should You Go?
(29:42) No Q&A Next Week + Chris Heads to the Sunshine

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 all-or-nothing mindset—that feeling like if things don’t go perfectly, you might as well give up. Sound familiar? You’re not alone!

They walk through simple and real ways to stop thinking this way and show you how to keep moving forward, even when things don’t go exactly as planned. From giving yourself permission to enjoy foods you love, to learning how to reset during the day instead of waiting for Monday, this episode is packed with helpful tips to make progress feel possible again.

Whether it’s getting back on track after nachos or setting smaller goals that you can hit, you’ll walk away feeling more in control and less stressed about being perfect.

Chapters

(00:00) Intro: The All-or-Nothing Trap
(00:52) You’re Not Really an All-or-Nothing Person
(01:36) How Language Shapes Your Identity
(02:40) Why Mindset and Affirmations Matter
(03:45) Getting Back on Track After “Going Off Plan”
(05:23) Giving Yourself Permission Without Guilt
(06:11) Real Coaching Example: Planning for a Meal Out
(07:56) Lower the Bar Instead of Quitting
(10:09) Start Small: Commit to Just 5 Minutes
(13:31) Make It Enjoyable and Stack Habits
(13:35) Track Your Food, Even If It’s “Messy”
(15:07) Using Data Without Guilt
(16:59) End the Day with One Good Choice
(18:33) Build Trust by Finishing Strong
(19:49) Don’t Rely on Willpower—Change Your Environment
(21:14) Out of Sight, Out of Mind: Real-Life Solutions
(24:26) The “Grocery Store Storage Unit” Analogy
(24:51) Focus on One Meal or One Day at a Time
(26:37) Break the Day Into Thirds
(28:04) Stop Negotiating with Yourself
(29:21) Plan for Imperfections (and Make Room for the Cookie)
(30:14) How Past Dieting Promotes All-or-Nothing Thinking
(31:25) Wrapping It Up: You’re Already More Consistent Than You Think

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 another Q&A session filled with helpful advice, honest truths, and real-life strategies for anyone trying to lose weight or improve their health. They talk about having something to look forward to, how much protein you actually need, and whether your body really hits a "set point" in weight loss.

They also discuss the difference between being lazy and giving yourself grace, and how to know who to trust when everyone on social media says something different. This episode is perfect if you're feeling overwhelmed, stuck, or confused about what actually works.

Chapters

(00:00) Life Updates, Baseball Camp & Pottery Booths
(02:10) Why You Need Something to Look Forward To
(04:58) The Truth About Serving Sizes & Protein Goals
(07:46) Why You Need More Than “One Serving” of Protein
(08:20) Cereal, Ice Cream, & Portion Size Reality Checks
(11:04) You’re Not Stuck—You Might Just Be Comfortable
(13:40) Set Point vs. Complacency in Weight Loss
(17:40) Lazy or Grace? How to Tell the Difference
(23:20) Taking Ownership vs. Blaming Others
(24:40) Who to Trust in the Fitness Industry
(27:00) Red Flags to Watch For in Health Advice
(30:04) You Need Less Information, More Simplicity
(31:05) Clean Up Your Feed & Trust the Basics

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 talk about why your progress on your health journey might feel slow—and why that’s totally normal. They break down seven big reasons people often feel stuck, even when they’re doing “all the things.”

From comparing your journey to others to letting emotions control your decisions, this episode helps you check in with yourself, reset expectations, and keep moving forward with clarity.

If you're feeling like progress isn’t happening fast enough, this is the reality check you need. Simple, honest advice that helps you get out of your own way and stay consistent.

Chapters
(00:00) Why Progress Feels So Slow at the Start of a Journey
(01:19) The Power of Self-Assessment in Your Health Journey
(02:08) Comparison to Others Is Killing Your Momentum
(08:33) Are You Really as Consistent as You Think?
(12:00) Trying to Change Everything at Once? Here’s Why That Backfires
(15:49) When Emotions Take the Wheel: Logic vs. Feelings
(21:35) Stop Moving the Goalposts: Celebrate Your Wins!
(24:54) Are You Really Moving Enough or Eating Less? Probably Not
(34:41) Tracking Isn’t a Diet—It’s a Tool
(38:37) You’re Actually Losing Weight at the Right Pace—Be Patient!

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 dive into powerful listener questions around building and keeping muscle — especially for women over 60, those in menopause, and anyone trying to lose fat the smart way. They talk about the common New Year mistake of going “all in” too fast and how that usually leads to burnout. Instead, they give simple advice to build habits that last. They also share real talk on things like long fasting, hormone replacement, and how to lose fat without losing strength.

This episode is full of advice anyone can understand and use — even if you’re just starting out.

Join the Masterclass on 1/6/26: https://conquerfitnessandnutrition.com/masterclass

Chapters

(00:00) Avoiding New Year Burnout: Slow Down to Stay Consistent
(01:55) How Motivation Can Backfire & One Simple Habit to Build Trust
(06:14) The Default Habit That Keeps You Going All Year
(07:10) How Long Does It Take to Build Muscle in Women Over 60?
(09:27) Can You Keep Muscle While Losing Fat in a Calorie Deficit?
(13:13) Does Hormone Replacement Turn Back the Clock for Muscle Gain?
(16:41) How to Prevent Muscle Loss After Menopause
(20:26) Is Body Fat Related to Water Weight?
(22:13) Is Fasting 24-72 Hours Worth It for Cell Health or Clarity?

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

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