The Chasing Health Podcast

Chase Smith

Join me, Chase Smith, and my co-host, Chris Bealhen, as I dive into all topics related to health, nutrition, fitness, mindset, and just how to live a better life - the life you WANT! I will be sharing the mic occasionally with special guests including other coaches, dietitians, clients of mine, my friends, and others who are working on becoming their best self! No topic is off limits! Thanks for tuning in!

  1. 17h ago

    Ep. 448 Q&A - Is Anxiety Sabotaging Your Weight Loss? Can Gut Issues Stall Progress? Do You Actually Need a Cleanse? - The Coaches Roundtable

    Summary In this Coaches Roundtable Q&A, Chase and Chris start by talking about something many people struggle to accept: sometimes maintaining your weight is a huge win. When life gets stressful, trying to force fat loss can add even more pressure. They explain why choosing maintenance during a hard season is not giving up. It can actually help you stay consistent and avoid falling back into old habits. Then they answer a question about anxiety and weight loss. They talk about how trying to make everything perfect can make the basics feel much harder than they need to be. Missing one workout, seeing the scale jump, or having an unplanned meal does not mean you failed. Health and fitness should be part of your life, not your entire life. Next, Chase and Chris discuss digestive issues and whether they can stall weight loss. Digestive problems can change scale weight and make it harder to see the progress you are making. They cover simple habits like water, fiber, and movement, plus why ongoing digestive problems may be worth discussing with a doctor instead of guessing or cutting tons of foods from your diet. Finally, they break down cleanses and long water fasts. Do you really need to stop eating for three, five, or seven days to "reset" your body? Chase and Chris explain why these claims can be misleading, why rapid scale drops during a fast are not the same thing as pure fat loss, and why getting consistent with the basics is usually a much better plan. Chapters (00:00) When Maintaining Your Weight Is Actually a Huge Win(02:53) Intentional Maintenance vs. Simply Not Making Progress(05:53) How Does Anxiety Interfere With Weight Loss Progress?(07:36) Stress, Sleep, and Why the Scale May Not Move(09:34) Stop Stressing Over What You Can't Control(11:32) When Anxiety Makes Every Imperfection Feel Like Failure(12:27) Fitness Should Be Part of Your Life, Not Your Entire Life(14:24) Can Digestive Issues Stall Weight Loss?(16:51) How Gut Issues Can Affect Eating and Adherence(17:47) Stop Blaming Everything on "Gut Problems"(19:02) Do 3, 5, or 7-Day Cleanses Actually Work?(21:08) Why Fasting Causes Rapid Scale Weight Changes(21:47) The Real Question You Should Ask Before Fasting(22:51) How Marketing Convinces Us We Need Things We Don't(24:22) The Simple Basics Still Win 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-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

  2. 3d ago

    Ep. 447 - You Want the Weight Loss, But Do You Want What It Takes to Get There?

    Summary Wanting to lose weight is easy. Doing the things that lead to weight loss over and over again is the hard part. In this episode, Chase and Chris talk about the big difference between wanting a result and being willing to follow the process that creates it. You may want to lose 30, 50, or even 100 pounds. You may want more energy, better health, more confidence, or freedom around food. But those results come from hundreds of small choices made over time. The process is not always exciting. It can mean tracking your food when you do not feel like it, eating similar meals, going for walks, getting enough protein, working out when motivation is low, and getting back on track after a hard day. Chase and Chris explain why you do not have to love every part of the process, but you do need a process you can accept and repeat. They also talk about why motivation eventually fades, how confidence comes from keeping promises to yourself, and why your actions need to match the results you expect. If your current plan feels impossible to follow, the answer may not be to try harder. You may need a simpler plan that actually fits your life. This episode will challenge you to look at what you say you want, what you are actually doing, and whether the two truly match. Chapters (00:33) Do You Want the Result or the Process? (02:07) Your Actions Have to Match Your Goals (03:05) Do You Actually Want What It Takes? (04:53) What Happens When the Honeymoon Phase Ends? (06:41) The Boring Basics That Create Big Transformations (08:07) Why Motivation Will Eventually Let You Down (09:26) Where Real Confidence Actually Comes From (11:53) Getting Through the Boring Middle (13:07) You Don’t Have to Love the Process (14:04) Why Results Take Longer Than You Want (15:19) Small Daily Actions Add Up (16:16) Stop Obsessing Over the Scale Without Looking at Your Consistency (18:12) When Your Goals and Actions Don’t Match (19:15) Is the Process Hard, or Is Your Plan Wrong? (21:05) A Sustainable Plan Has to Include Real Life (22:34) Your Choices Reveal Your Real Priorities (24:52) Be Honest About Your Level of Commitment (27:26) Build a Life That Supports the Results You Want 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-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

  3. Sep 4

    Ep. 446 - Food Noise vs. Food Awareness: Are You Thinking About Food Too Much?

    Summary How much should you really think about food? A lot of people want food to feel easy. They don’t want to track forever, plan every bite, or spend the whole day thinking about their next meal. But trying to never think about food may actually make things harder. In this episode, Chase and Chris explain why changing your nutrition takes more thought at first. If your old habits got you somewhere you don’t want to be, you have to become more aware of your choices before new habits can become automatic. They also break down the difference between being intentional with food and dealing with constant “food noise.” You’ll learn why eating too little, skipping meals, poor sleep, stress, restriction, and not having a plan can make thoughts about food much louder. Chase and Chris also discuss why strict diets can feel so easy at first, how planning ahead can reduce the number of food decisions you make each day, and why tracking can be used as a learning tool instead of something you have to do forever. They also talk about GLP-1 medications and why eating less does not remove the need to build healthy habits. Protein, strength training, meal planning, and learning how to make food choices still matter for long-term success. The goal isn’t to never think about food again. The goal is to put in more thought now so your choices can become easier and more natural later. A little planning and awareness today can create much more freedom around food in the future. Chapters (00:33) How Much Should You Really Think About Food?(01:35) Why Changing Your Nutrition Requires More Thought(05:02) Why Healthy Eating Feels Hard in the Beginning(06:55) How Much Mental Energy Should Nutrition Take?(08:35) Plan Once or Think About Food All Day(10:43) How Meal Prep Reduces Daily Decisions(12:33) Food Noise vs. Intentional Thinking About Food(13:57) Why Being Underfed Makes Food Noise Louder(15:28) Restriction, Stress, and Other Causes of Food Noise(17:26) Why Telling Yourself “I Can’t Have That” Backfires(19:49) How to Turn Down Food Noise(21:35) Why Strict Diets Feel So Appealing(24:02) Food Freedom, Tracking, and Learning to Make Your Own Choices(25:30) It’s Easier to Overeat Calories Than You Think(26:39) GLP-1s, Food Noise, and Why Habits Still Matter(29:32) The Muscle Loss Problem With Using GLP-1s Incorrectly(31:45) What Food Freedom Should Actually Look Like(33:38) Creating a “Thinking Budget” for Food(36:19) Think About Food More Now So You Can Think About It Less 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-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

  4. Aug 28

    Ep. 445 - Walking for Fat Loss: Why Your Daily Steps Matter More Than You Think

    Summary Walking might not sound exciting, but it can be one of the most powerful tools for fat loss. In this episode, Chase and Chris explain why getting more daily steps can make fat loss easier without adding more hard workouts or making your diet more restrictive. They talk about why many people make the mistake of trying to change everything at once and why starting with small increases in movement can lead to better long-term results. They also break down how your activity level can affect how much food you can eat while still making progress. A few workouts each week may not make up for sitting most of the day. Walking helps you become more active without creating a lot of extra fatigue. Plus, it can help with your mood, stress, digestion, heart health, mobility, and blood sugar. Chase and Chris share simple ways to get more steps without needing one long walk every day. Walking during phone calls, parking farther away, taking short movement breaks, walking while watching your favorite show, or taking a few extra trips around the house can all add up. Most importantly, you do not need to jump straight to 10,000 steps. Start with what you are doing now and slowly build from there. Walking should not become another all-or-nothing goal. The real goal is to build a more active lifestyle that you can maintain for years. Chapters (00:32) Why Walking Is So Powerful for Fat Loss(01:52) Stop Trying to Change Everything at Once(03:20) Build the Habits Before Chasing Faster Results(05:37) Why Hard Workouts Aren’t Enough(07:34) How Your Daily Activity Changes Your Calorie Needs(09:07) The Difference Between Sedentary and Active Calories(10:33) The Benefits of Walking Beyond Fat Loss(12:36) How Many Steps Do You Actually Need?(13:32) Why Your Progress May Slow Down in Winter(14:45) Modern Life Has Made Us More Sedentary(16:59) Why Your Lifestyle Matters as Much as Your Food(18:44) Stop Trying to Get All Your Steps in at Once(20:33) Easy Ways to Add Thousands of Steps(22:10) Make Walking Something You Look Forward To(23:10) Forget the 10,000-Step Rule(24:08) How to Get More Movement During Your Workday(27:18) Walking Pads and Other Simple Solutions(28:08) Don’t Turn Steps Into Another All-or-Nothing Goal(29:09) Use Walking to Build Confidence and Consistency(30:55) Your Challenge: What’s Your Next Step Goal? 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-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

  5. Aug 21

    Ep. 444 - The 10-Minute Craving Trick That Could Change Your Relationship With Food

    Summary What if you didn’t need more willpower to control your cravings? In this episode, Chase Smith and Chris Bealhen break down what really happens between having a craving and deciding to eat. They explain why slowing down during that small window can help you make a choice instead of reacting on autopilot. Chase and Chris cover four different types of cravings: physical hunger, habitual cravings, emotional cravings, and cravings caused by eating too little or restricting foods. They explain why knowing what type of craving you have can help you figure out what your body actually needs. They also walk through the Zen 10 technique, a simple strategy that gives you 10 minutes between a craving and your decision. You’ll learn how to pause, get away from the food, distract yourself, ask better questions, and then decide what you actually want to do. Most importantly, using Zen 10 does not mean you can’t eat the food. Even if you still choose to eat it, creating a pause and making a more mindful choice is progress. Chase and Chris also explain why evening cravings may actually start much earlier in your day, how eating too little can make cravings stronger, why emotional eating may require deeper work, and how changing your normal routines can help break old habits. The goal isn’t to never have another craving. The goal is to create more space between the craving and your response so you can make the choice instead of letting the craving make it for you. Chapters (00:00) What Happens Between a Craving and a Decision?(03:01) The 4 Different Types of Cravings(04:14) Habitual Cravings and Eating on Autopilot(06:27) Emotional Eating and What Food Is Doing for You(07:54) How Restriction Can Make Cravings Worse(10:37) Why Cravings Feel So Urgent(13:54) The Zen 10 Technique(14:22) Step 1: Pause and Name the Craving(16:11) Step 2: Get Away From the Food(16:43) Step 3: Distract Yourself for 10 Minutes(17:41) Step 4: Make a Conscious Decision(19:27) When You Need More Than 10 Minutes(21:49) Questions to Ask Yourself During a Craving(24:26) Getting to the Root of Emotional Eating(27:59) How to Break Habitual Cravings(30:50) Your Evening Cravings May Start Earlier in the Day(33:07) Identify the Emotion Behind the Craving(34:33) Common Mistakes With the Zen 10 Technique(35:54) It’s Normal to Want Foods That Taste Good(37:22) Eating the Food Does Not Mean You Failed(39:57) What Progress With Cravings Actually Looks Like(40:56) Creating Space Between the Urge and Your Response(41:55) Rewriting Your Normal 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-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

  6. Aug 14

    Ep. 443 - Why “Eating Healthy” Isn’t Enough for Fat Loss

    Summary Tracking your food might seem like a pain, but could it be the thing that finally helps you understand why you are not losing weight? In this episode, Chase Smith and Chris Bealhen break down how fat loss really works and why tracking calories and macros can be such a helpful tool. They explain why diets like keto and fasting can work, but not for the reasons many people think. At the end of the day, fat loss requires a calorie deficit. Tracking gives you real data so you can stop guessing whether you are actually in one. Chase and Chris also talk about why tracking does not need to mean hitting every macro perfectly or giving up your favorite foods. In fact, learning to track can give you more food freedom because you start to understand how different foods fit into your goals. They also cover the other side of tracking. For some people, tracking can become too strict or obsessive. They explain when it may not be the right tool, why taking breaks can be helpful, and why the goal should not be to track every bite of food for the rest of your life. You will also learn why accurate tracking matters, how small bites and snacks can quickly add up, why restaurant meals may contain far more calories than you think, and how a food scale can help you get better results. If you feel like you are eating healthy but still cannot figure out why the scale is not moving, this episode may help you find the missing piece. Chapters (00:32) Why Tracking Macros Can Be So Powerful(01:19) How a Calorie Deficit Actually Causes Fat Loss(02:34) Did Keto Really Work If You Gained the Weight Back?(03:17) Stop Guessing Whether You’re in a Calorie Deficit(04:01) The Learning Curve of Tracking Macros(06:28) Is Tracking Really Too Much Work?(07:24) Why Are You Resistant to Tracking?(08:22) Tracking Is a Tool, Not a Forever Diet(09:44) How to Avoid Tracking Burnout(12:26) “I Eat Healthy” Does Not Guarantee Fat Loss(14:36) The Numbers Behind Fat Loss(15:05) When Tracking Can Become Unhealthy(16:20) Binge Eating, Emotional Eating, and Tracking(18:18) Should Everyone Start With Macros?(19:51) Tracking vs. Accurately Tracking(22:17) Should You Use a Food Scale From Day One?(23:48) How Tracking Exposes Your Current Habits(25:18) The Hidden Calories in Eating Out(27:55) Why Eyeballing Your Portions Can Backfire(29:21) How Tracking Can Create More Food Freedom(31:01) Saving Calories for Birthdays, Weekends, and Events(31:55) Why You Shouldn’t Eat Back Exercise Calories(32:43) Don’t Starve Yourself to “Save” Calories(33:58) The 7-Day Tracking Challenge(35:07) Can You Actually Sustain Your Diet? 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-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

  7. Aug 7

    Ep. 442 - Tired of Eating the Same Foods? How to Add Variety Without Sabotaging Fat Loss

    Summary Are you tired of eating the same meals during fat loss? Before you completely change your diet, you may want to ask yourself if being a little bored is actually a bad thing. In this episode, Chase and Chris talk about why simple and even “boring” meals can make fat loss much easier. When you eat similar meals, you have fewer decisions to make. Grocery shopping gets easier, meal prep takes less work, and tracking your calories and macros becomes much simpler. But that does not mean you need to eat plain chicken, rice, and broccoli every day. Chase and Chris explain how to find the middle ground between eating the exact same foods every day and feeling like every meal needs to be a five-star experience. They share simple ways to create more variety by changing seasonings, sauces, sides, and how you put your meals together. They also talk about an important question: Are you actually bored with your meals, or are you craving more exciting and highly rewarding foods? You’ll learn when food boredom is normal, when it might be time to change your meals, why hunger can make food cravings stronger during a fat loss phase, and how keeping most of your meals simple can actually give you MORE freedom to enjoy fun foods without feeling guilty. Fat loss does not have to mean eating foods you hate. But learning to be okay with some repetition may make reaching your goals a whole lot easier. Chapters (00:32) Are You Actually Bored With Your Fat Loss Meals? (01:46) Why Some Food Boredom Is Normal During Fat Loss (02:35) How Your Environment Changes Your Expectations Around Food (03:32) Why We Expect Dinner to Be a Big Experience (05:03) How the Way We Eat Has Changed (07:32) Not Every Meal Needs to Be Exciting (09:03) Finding the Middle Ground Between Boring and Fun Foods (10:21) Are You Making Your Own Diet Boring? (11:05) The Unexpected Kangaroo Meat Conversation (12:39) Why Simple Meals Make Fat Loss Easier (14:49) The Benefits of Eating Boring Staple Meals (16:23) When Should You Add More Variety? (17:47) The “Egg Ick” and Getting Burned Out on Foods (18:37) Don't Add Variety When You Don't Have Time for It (19:32) Too Many Food Choices Can Make Fat Loss Harder (20:49) Find a Few Go-To Meals That Work (22:10) How to Add Variety Without Reinventing Your Diet (22:46) Prep Your Protein and Change Everything Else (24:12) Build a List of Meals You Already Love (24:43) Please Season Your Food! (25:29) Low-Calorie Sauces and Condiments for More Flavor (26:21) Use “Anchor Meals” to Keep Your Week Simple (27:17) How Boring Meals Give You More Flexibility (28:32) Are You Bored or Just Craving Hyper-Palatable Foods? (29:56) How to Fit Cheeseburgers, Fries, and Fun Foods Into Fat Loss (30:40) How Your Taste Buds Change Based on What You Eat (32:35) Chase Tries McDonald’s for the First Time in Four Years (33:27) Why Hunger Makes Food Boredom Worse (34:25) Stop Chasing a Five-Star Experience at Every Meal (35:09) Finding Your Balance Between Whole Foods and Fun Foods (36:13) What Food Are You Completely Sick of Right Now? 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-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

  8. Aug 3

    Ep. 441 Q&A - Can You Lose Fat While Eating More? How Much Food Variety Do You Need? Is There an Ideal Number of Meals Per Day? - The Coaches Roundtable

    Summary In this Q&A episode, Chase Smith and Chris Bealhen answer some of the most common nutrition questions they hear from clients. They talk about why waiting for the "right season" in life often keeps people stuck, why simple habits usually beat complicated diets, and what it really means to eat more while losing fat. They also explain how much variety you actually need in your meals, whether eating out slows progress, and if there is a perfect number of meals to eat each day. This episode is packed with practical advice to help you stop overthinking weight loss and focus on what really works. Register for the Fat Loss Simplified Masterclass: CLICK HERE Chapters (00:00) Life Is Always Busy So Stop Waiting for the Perfect Time(03:18) Masterclass Announcement: Simplifying Fat Loss(05:53) Why the Coaches Roundtable Is Taking a Short Break(06:54) Can You Lose Fat While Eating More Food?(12:40) How Much Variety Do You Really Need in Your Diet?(21:26) The Truth About Eating Out and Fat Loss(22:16) Is There an Ideal Number of Meals Per Day?(25:24) Final Thoughts and Masterclass Reminder 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

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About

Join me, Chase Smith, and my co-host, Chris Bealhen, as I dive into all topics related to health, nutrition, fitness, mindset, and just how to live a better life - the life you WANT! I will be sharing the mic occasionally with special guests including other coaches, dietitians, clients of mine, my friends, and others who are working on becoming their best self! No topic is off limits! Thanks for tuning in!

Information

  • Creator
    Chase Smith
  • Years Active
    2021 - 2026
  • Episodes
    451
  • Rating
    Explicit
  • Copyright
    © Chase Smith
  • Show Website
    The Chasing Health Podcast

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