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

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