The Chasing Health Podcast

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!

The Chasing Health Podcast is a health podcast hosted by Chase Smith, with 451 episodes on record and a Required Pod Score of 80.

Chase Smith hosts The Chasing Health Podcast, a health show with 451 episodes published.

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  Episode #452

  Ep. 452 Q&A - Protein Shakes vs. Whole Foods, Knowing When You Don’t Need a Coach, Training With Injuries, Weight Gain From Lifting & How to Stop Spinning Your Wheels - The Coaches Roundtable

  Sep 28, 202629 minS1

  Summary In this Coaches Roundtable, Chase and Chris answer five questions about nutrition, training, coaching, and mindset. First, they talk about protein shakes and whether it is okay to rely on them to hit your protein goal. Protein shakes can be a helpful tool, but they should not replace most of the whole foods in your diet. Chase and Chris explain why whole foods can help with hunger, nutrients, fiber, and overall diet variety. They also talk about why it is important to figure out what is causing gut issues instead of only working around them. Next, they explain how to know when you may be ready for less support from a 1:1 coach. The goal of coaching should not be to depend on a coach forever. Over time, you should build the skills and confidence to make more choices on your own. Chase and Chris share some signs that may show you are ready to take more control. They also talk about how frustrating injuries can be when you love pushing yourself in the gym. Instead of comparing yourself to what you could do before an injury, they explain why you may need to change what "progress" means for a season. Better form, improved mobility, staying consistent, and simply being able to train can all be wins. Then, they break down weight gain after starting or increasing strength training. Chase explains why the scale can temporarily rise from things like water, glycogen, and inflammation, while actual muscle gain happens much more slowly. They also discuss why nutrition still matters if your goal is to build muscle without gaining weight too quickly. Finally, Chase and Chris share how to reset when your health journey feels all over the place. Sometimes you need time to think, journal, and reconnect with why you started. Other times, you have already done enough thinking and need to take action. Instead of trying to fix your whole life at once, focus on one small win you can get today. They also share an update about the podcast. Going forward, the Q&A questions will be added to the regular Friday episodes instead of being released as a separate Q&A episode. Chapters (00:32) Can You Rely on Protein Shakes to Hit Your Protein Goal? (05:09) How Do You Know When You’re Ready for Less 1:1 Coaching Support? (10:11) How Do You Deal With Injuries When You Want to Push Harder? (15:11) Why Does the Scale Go Up When You Start Lifting? (20:25) How Do You Reset When Your Health Journey Feels All Over the Place? (24:22) Sometimes You Need to Stop Thinking and Start Doing (26:45) A Change Coming to 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

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  Episode #451

  Ep. 451 - Your Habits Are on Autopilot... But Are They Taking You Where You Want to Go?

  Sep 25, 202634 minS1

  Summary Why does eating healthy, working out, or getting your steps in feel so hard when your old habits feel so easy? In this episode of The Chasing Health Podcast, Chase Smith and Chris Bealhen break down how your current habits have become your "autopilot" and how you can slowly build a new one. They explain why changing years of routines takes more than a few weeks of motivation and why trying to change everything at once can make things even harder. Chase and Chris share simple ways to make healthy choices easier. This includes putting your walking shoes by the door, preparing extra food for tomorrow's lunch, keeping healthier foods where you can see them, scheduling your workouts, and starting with goals that may feel almost too easy. They also talk about why the popular idea that it only takes 21 days to build a habit can set the wrong expectations. Real change takes repetition. There will be days when life gets busy and you fall back into an old routine. The goal is not to be perfect. The goal is to keep returning to the habits you want to build. You'll also hear why doing something small every day can sometimes be more helpful for building a habit than doing something big once a week. A five-minute daily walk may not crush your step goal, but it can help you become someone who walks every day. Finally, Chase and Chris explain how habits can become part of your identity. Instead of always trying to force yourself to work out, eat better, or move more, you begin to see those actions as part of who you are. That's when healthy choices can start to feel more automatic. Chapters (00:32) What Does It Mean to Put Your Habits on Autopilot? (02:28) Your Current Routine Created Your Current Results (04:02) Why New Habits Require More Effort at First (05:02) Learning How to Prioritize Protein (06:24) Why Simple Diet Rules Can Be So Attractive (07:27) Why "Just Tell Me What to Eat" Isn't Enough (08:52) Your Old Routine Will Keep Winning Unless You Interrupt It (09:50) "I'm Too Busy" and the Need for a New System (11:22) Make Your Healthy Habits Easier to Follow (12:18) Using Pattern Interruptions to Break Autopilot (14:45) How Your Environment Shapes Your Habits (16:11) Why You Should Start Embarrassingly Small (17:59) The 21-Day Habit Myth (20:34) Why Motivation Eventually Wears Off (21:57) The Problem With Short-Term Challenges (23:26) Why Doing Something Every Day Matters (24:26) Five-Minute Walks Can Build a Bigger Habit (25:47) When Your Default Is Always Saying "Yes" (27:46) Stop Negotiating With Yourself (30:06) When Your Habits Become Part of Your Identity (31:31) When the New Habit Becomes Your New Normal (32:31) What Habit Are You Working to Put on Autopilot? 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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  Episode #450

  Ep. 450 Q&A - Is 15 Minutes of Strength Training Enough? What’s the ONE Exercise You’d Do Forever? Why Is Losing Weight Harder the Second Time? - The Coaches Roundtable

  Sep 21, 202625 minS1

  Summary What happens when you know strength training is important, but you have zero motivation to do it? Is 15 minutes, three times per week enough to get started? In this Coaches Roundtable Q&A, Chase and Chris talk about why starting small can be one of the best ways to build a routine. Instead of trying to go from zero to perfect overnight, you can use short workouts as a stepping stone and slowly build from there. They also talk about a common problem that happens before vacations, holidays, and weekends away. It is easy to think, “I’m going to be off track this weekend anyway, so why bother today?” But those extra days add up. Staying consistent when you can helps you build the identity and habits you need for long-term results. Chase and Chris also answer what exercise they would choose if they could only do one for the rest of their lives. That leads into a conversation about strength, mobility, and being able to stay independent as you get older. Then things get a little more entertaining as they share some of their worst and funniest gym experiences, including injuries, awkward locker room moments, getting called out for being on a phone between sets, and ripping pants while squatting. Finally, they break down why losing weight for the second, third, or fifth time can feel so much harder than the first. They discuss expectations, mindset, activity levels, muscle loss, and why constantly telling yourself that weight loss is going to suck can make the process feel even harder. The big takeaway is simple: you do not need to be perfect. Keep showing up, build your habits one step at a time, and focus on being consistent more often than you are not. Chapters (00:00) Why We Give Up Before Vacation Even Starts (04:15) Is 15 Minutes of Strength Training 3 Days a Week Enough? (05:27) Start Small and Build Your Workout Habit (07:07) How to Get the Most Out of a 15-Minute Workout (09:09) If You Could Only Do One Exercise for the Rest of Your Life (12:21) Our Worst and Most Embarrassing Gym Experiences (18:22) Why Is Losing Weight Harder the Second or Third Time? (21:09) How Your Expectations and Mindset Affect Weight Loss (22:39) Muscle Loss, Metabolism, and Activity Levels (23:51) Final Thoughts and How to Submit Your Questions 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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  Episode #449

  Ep. 449 - The Identity Shift That Makes Change Stick with Pastor Phil Mckinney

  Sep 18, 202654 minS1

  Summary In this episode of The Chasing Health Podcast, Chase Smith and Chris Bealhen sit down with Pastor Phil McKinney to talk about something that goes much deeper than calories, workouts, and the number on the scale: your identity. Phil explains how the way you see yourself can shape the choices you make every day. You may lose weight or build new habits, but if you still see yourself as the person who always fails, has no willpower, or eventually gives up, it can be easy to fall back into old patterns. They talk about where these beliefs come from and how words from parents, teachers, friends, and other people can stay with us for years. The group also shares ways to catch negative thoughts and begin changing the story you tell yourself. They dive into why your environment matters, why the people closest to you can either help you grow or hold you back, and why setting boundaries does not always mean cutting people out of your life. Phil also explains why change can feel hardest when you are stuck in the middle. You may be too far from your old life to go back, but not far enough into your new life to see the results yet. That is often when people quit. The conversation also covers failure, comparison, motivation, grace, discipline, and learning to notice progress that does not show up on the scale. If you have ever said, “This is just who I am,” “I always give up,” or “I have no willpower,” this episode will challenge you to question that story. Your past may explain some of your struggles, but it does not have to decide who you become next. Chapters (00:00) Why Identity Matters More Than You Think (01:37) Meet Pastor Phil McKinney (02:53) What Is Identity and Where Does It Come From? (04:39) Why Changing Your Identity Is Harder Than Changing Your Behavior (06:47) The Beliefs That Keep Bringing You Back to Old Habits (09:07) How Your Words Reinforce Who You Believe You Are (12:41) How to Catch the Negative Thoughts You Have Carried for Years (14:59) Why You Need People Who Will Point Out Your Blind Spots (17:26) Stop Waiting to Feel Motivated (18:58) How to See Progress Before You See the Final Result (22:44) Why Community Can Make or Break Your Transformation (24:30) Change the Language You Use About Yourself (27:11) When Your Inner Circle No Longer Supports Who You Are Becoming (28:52) Setting Boundaries Without Cutting Everyone Off (32:55) Comparison, Insecurity, and Using Other People as Inspiration (37:36) Start Small and Believe Big (38:33) Why It Is So Hard to Let Go of Your Old Identity (40:16) The Most Difficult Part of Change Is Often the Middle (41:42) Breaking Through the Moment You Usually Self-Sabotage (43:07) Failure Is Part of Becoming Someone New (44:49) Stop Saying “I Always” and “I Never” (46:34) Grace vs. Grit: When Grace Becomes an Excuse (49:05) Why True Health Is About More Than Your Body (51:01) The First Steps to Changing Your Identity (53:03) Where to Find Pastor Phil McKinney Believers Christian Church Website: https://www.believerschristianchurch.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

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  Episode #448

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

  Sep 14, 202626 minS1

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

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