Coach. Podcaster. COACHCASTER.

Health coach turned podcaster, Chase interviews industry leaders in fitness nutrition and mindset. Messages to help you live a life EVER FORWARD.

Chase Chewning, MS, ACE CHC

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Episodes

Latest Episode

How to get better sleep is a question we all have probably asked ourselves. Or what about poor sleepers, how can they sleep better?

Ariel Garten is the Founder of InteraXon, makers of Muse, the brain sensing headband. Ariel is a neuroscientist and sleep expert that’s passionate about prioritizing sleep and brain health.

The reality is that when you honor your sleep, you honor every other part of your life. Simply put, sleep impacts your quality of life, so it’s extremely important to prioritize your sleep routine and sleep hygiene. 

In this discussion, Ariel and Chase talk about neuroscience through the lens of sleep so we can better understand what’s going on inside the brain and leverage that information to get the best quality sleep possible. Tune in to learn Ariel’s expert insights about the wild world of sleep, from the effects of caffeine to napping and everything in between!

Follow Ariel @ariels_musings

Follow Chase on Instagram @chase_chewning

Follow him on Twitter @chasechewning

Key Highlights

  • When it comes to sleep, we should care more about the quality of our sleep than the quantity. Poor sleep affects us cognitively, physiologically, and emotionally. 

  • If you’re struggling to fall asleep and stay asleep, you wake up multiple times per night, and you’re unclear how many hours of sleep you actually get, it’ll be super helpful to track your sleep and make a plan to improve it. 

  • During the pandemic, many people have improved their sleep, but for many people, the anxiety of covid-19 has made sleep miserable. For Ariel, a proactive approach to regularly calming her nervous system was key for managing her anxiety and her sleep hygiene.

  • Not only do stress, anxiety, worry, and fear inhibit sleep, but the fear of not sleeping and the busyness of the mind also impacts your sleep. Ariel recommends meditation and relaxation activities. If you can’t sleep, just continue laying there and trying to relax. Eventually, you’ll fall asleep. If you have common thoughts that keep you up, take time while you’re awake to truly process those thoughts and cognitively reframe them.

  • There are two main mechanisms that put your brain to sleep, one is circadian rhythm governed by melatonin, the other is sleep pressure and that’s governed by adenosine. 

  • Caffeine strongly impacts the brain, often making it difficult to sleep by blocking your body’s ability to make you sleepy. For optimal sleep, you should stop caffeine intake by 12pm.

  • Exercise, sunlight, and napping can impact your circadian rhythm and your quality of sleep, but only at the proper time and amount.

  • No matter your age or sleep history, it’s never too late to improve your cognitive function. Even one good night’s sleep will help restore your cognitive function and help your brain and body repair and regenerate.

Powerful Quotes by Ariel Garten

What you measure, you can then improve and change.

One of the greatest things to improve your brain health and your sleep simultaneously is exercise.

Great sleep actually starts in the morning, so you want to get up in the morning at a time that’s comfortable for you.

Recommended Resources:


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Previous Episodes

May and Chase kick things off reflecting on their recent out-of-town trips to catch up with family and friends—May in happening Miami for a bachelorette party, Chase in small-town Virginia for a high school reunion.

May shares that she’s been feeling a “gap” of sorts growing between her and a number of her old family and friends, especially over these past two, life-changing years. She says that the more she has become comfortable with her innate spirituality, the more she feels “pulled away” from certain past relationships.

Growth is not a journey to become a different version of yourself. Rather, it’s a journey to discovering the version of you that was always there—your truest self.

Follow May @mayyazdi

Follow Chase @chase_chewning

Key Highlights

  • May reads Chase’s high school yearbook bio. After nine years together, she admits that she only knew one out of the couple dozen facts written on it.

  • It’s always painful to realize that you’ve outgrown certain relationships, but Chase and May see it as indicative of having personally changed for the better—mentally, emotionally, and spiritually.

  • Chase and May look back on their personal and professional growth since their move out West, saying that California was the environment that has allowed who they have been all along to finally shine.

Powerful Quotes

  • I’m starting to feel somewhat of a gap where I’m pulled away from certain relationships from my life. Not that I want them out of my life, but I can’t relate anymore. I think what’s happening is, we are really evolving as people. This last year for us has been extremely transformative on a very personal and spiritual level. ~May

  • When your relationship with yourself has changed and evolved, it’s a reminder that the distance that you think is there now between yourself and other people is really the distance you have within yourself that has expanded so much. ~Chase

  • When people say, “You’ve changed,” I say, “Thank God!” I’m glad I’ve changed. I’d be worried if I stayed the same. ~May

  • You’re not becoming a different version of you. You’re just getting closer to the version of you that’s always been there—your truest self. ~Chase

Episode resources:

When something doesn’t feel right within you, what do you do? Look to Dr. Google, sweep it under the rug, or try all the trendy health hacks until you’re sick and tired of nothing working? Maybe it’s time to try a different approach.

Krista Berlincourt has traveled the world in search of optimizing one thing: her health. Now, she’s the CEO & co-founder of Kenshō Health, a company that makes holistic health easy with a provider network and platform backed by science. As a Certified Health Coach, Krista and her team of experts have supported thousands of people, from new parents to biohackers and busy professionals, get clear on their goals, shift habits, and stick to a plan for lasting change. 

In this discussion, Krista and Chase talk about how to holistically identify imbalances in your health so you can live a more optimized life. She shares her approach to evaluating core contributors to health and wellness, the value of seeing a naturopath and health coach in addition to a traditional doctor, and the story behind why she decided to build a health coaching company. You’ll gain insight into Krista’s own health journey and the challenges she’s encountered along the way.

Follow Krista Berlincourt @kristaofkensho

Follow Chase on Instagram @chase_chewning

Follow him on Twitter @chasechewning

Key Highlights

  • So often, our medical data might show that we’re fine, but when something inside of you doesn’t feel good, it takes exploration to get clear on what’s out of balance.

  • Krista began experiencing a rate of change in her career so rapid that she was no longer conscious of how much energy she was putting out. What was first diagnosed as chronic adrenal fatigue was actually her body’s way of saying it’s tired.

  • When evaluating her core contributors to health on a scale of 1-10, Krista found that every aspect of her health, besides her job and her relationship, was a 2 because she was so hyper-focused on keeping her relationship and her career alive. 

  • A bumpy wheel can’t role. If you’re unbalanced and you find that your body feels great but you feel unwell, look to the other aspects of your health. Are other areas of your life unbalanced, like your finances, spirituality, or fun? 

  • Seeing a naturopath and going the functional medicine route has unique benefits compared to traditional Western medicine. Listen in to hear Krista detail the benefits she experienced from seeing a naturopathic doctor and why she has naturopathic doctors on her team.

  • Krista follows a three-pronged approach to health: Notice the signals your body is producing (and don’t suppress or judge them), then test to find out what the diagnosis is (either lab tests or practical mental health tests with professionals), then treat (implement solutions). 

Powerful Quotes by Krista Berlincourt

Health is so much more than biomarkers and bloodwork, it’s the answer to one question, which is: How do you feel, really?

In the way that you can have infidelity in a relationship, you can have infidelity in a soul. You can cheat on yourself. You can do things that are consciously diverting away from the promise that each of us has to ourselves to remain healthy and happy and whole.

You are your first patient.

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May 13, 2022

EFR 601: How to Up-Level Your Money Mindset with Chris Harder

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How are your current money patterns limiting your success? This bonus episode is in collaboration with past guest Ashley Stahl and her podcast You Turn. Ever Forward Radio is excited to share this conversation with Chris Harder, an entrepreneur and the founder of the For the Love of Money brand and podcast.

Join them to bust through your limiting beliefs with money so you can change your financial future as Chris and Ashley discuss two key factors to write your ticket anywhere, indicators of your current money mindset, patterns with money and how you can use money and goals to improve and inspire relationships.

Walk down the path to take responsibility for your financial and life goals! Like so many people, Chris hit rock bottom during the recession but he did something many didn’t. Discover how he used this financial hardship to rebuild his views and mindset on money, relationships, and life.

 

Follow Ashley @ashleystahl

Follow Chris @chriswharder

Follow Chase @chase_chewning

 

Episode resources:


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This episode happened to be recorded on International Women’s Day and it’s very fitting because these two women are killing it as entrepreneurs in the fashion industry. Thus, they absolutely deserve to have the spotlight shown on them, their partnership, and their fast-growing brand.

Mary Ralph Lawson and Kennedy Crichlow are best friends and Co-Founders of Daily Drills, an apparel company designed by and for women who find adventure in every day. The pair decided to launch Daily Drills less than two years ago and have already seen sell-out after sell-out. Not to mention, they’re only in their mid-twenties and have never gone to fashion school… so how did they do it?

In this discussion, Mary, Kennedy, and Chase talk about owning and scaling a business with your best friend, overcoming the fear and uncertainty you face after graduating from college, and how to move forward out of failure. Plus, they share an amazing story of how a business crisis turned into a key learning opportunity for them.

Follow Mary Ralph Lawson @maryralph

Follow Kennedy Crichlow @kennedycrichlow

Follow Daily Drills @dailydrills

Follow Chase on Instagram @chase_chewning

Follow him on Twitter @chasechewning

Key Highlights

  • Even though Daily Drills was launched during the pandemic, Mary and Kennedy have seen immense growth and evolution in their brand. Listen in as they describe why their products have evolved from activewear to loungewear, how they come up with ideas for new apparel designs, and how they’ve grown and scaled their company so fast.

  • Would you have executed this business idea if you didn’t already have a social media following? Mary and Kennedy share their candid thoughts on how a strong social media presence increases your confidence in starting a business and lowers your risk of business failure. Even though it’s not necessary, it’s helpful!

  • What keeps Daily Drills thriving and their social media presence so strong is the engagement of their followers. The duo explains the importance of focusing on engagement, rather than follower count, and creating a sense of closeness/friendship between them and their followers.

  • What is the right time to scale? How do you know when to outsource help and hire interns or full-time employees? “It creates burnout if you’re not delegating. It’s definitely something we talk about frequently because our end goal is to grow and sell so we do also have to empower people to help us because we’re not going to get there alone.”

  • Mary and Kennedy speak on the role of trusting their own and each other’s intuition to guide them towards entrepreneurial success. They also speak on the trials and tribulations of being women in business and whether or not they want to have a completely women-run company.

Powerful Quotes by Mary and Kennedy

If we’re instinctual and in tune with pushing the boundaries forward, then it’s going to be fine because Daily Drills is who we are at the end of the day… it really exudes our personalities, spontaneity, and positivity and that translates in our clothes… As long as we have that core messaging and that core focal point of what are we excited by and what are we dressing in and what are we looking for in the market, it’ll be aligned with us.

I did not go to school for fashion, I wish I had looking back on it but you don’t have to go to school for it to do it, even at 25.

If we didn’t have followings, I feel like we would have been joined with somebody else that had a following because we know, especially in today’s market, just how advantageous that is. We haven’t spent any money on influencer marketing and it’s because of the network and our own platforms. 

So much greatness comes out of chaos.

Recommended Resources:


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Phytonutrient chemistry is a relatively new field of scientific study that’s been gaining momentum over the past 20-25 years. 

Dr. Dan Gubler, Ph.D. a phytonutrient chemist, believes phytonutrients are a critical component of health and longevity that we need to be paying more attention to.

In this discussion, Dan and Chase talk about the power of phytonutrients and their ability to regulate the body’s processes to help us live a productive, happy, and fulfilled life. Dan speaks on which phytonutrients should be top of mind for you, the benefits of each color of fruit and vegetable, and how phytonutrients can help combat the harmful impacts of environmental pollution. He also teaches you how to use phytonutrients to optimize your health and heal from sickness, highlighting what he eats when he’s sick.

Follow Dan @drdangubler

Follow Chase on Instagram @chase_chewning

Follow him on Twitter @chasechewning

Key Highlights

  • Plants contain macronutrients, micronutrients, and phytonutrients. Phytonutrients are small organic compounds that plants produce to defend themselves, communicate with each other, and much more. It’s clear that phytonutrients are the medicinal components of plants.

  • Phytonutrients are responsible for regulating gene expression. They help to orchestrate the millions of chemical reactions the body performs every single second. You can have the ideal macronutrients and micronutrients in your diet, but if you don’t have phytonutrients, your body won’t perform optimally. 

  • There are certain phytonutrients, like curcumin and rhodiola, that are “master regulators”, as Dan calls them, but we need to be consuming a variety of all phytonutrients. 

  • The power is in the color. The more color you incorporate into your diet, the more phytonutrients you’re consuming. Specifically, be sure you eat purple, dark red, yellow, and green fruits and veggies!

  • Consider keeping a food journal for 7-10 days to get an idea of what you’re eating, how you physically feel day to day, and what colors you’re missing out on. Dr. Dan suggests supplementing if you’re consistently unable to incorporate a wide variety of fruits and veggies into your diet.

Powerful Quotes by Dr. Dan Gubler

60% of all pharma drugs are from these phytonutrients from plants.

If all we’re eating is a grass-fed ribeye and a couple of eggs and a papaya or something like that, and we’re not getting our greens, I worry the impact it’ll have on health, especially long-term.

Where I see things going is to have designer phytonutrient mixes… that are specifically curated to power different systems of the body.

Recommended Resources:


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So, you’ve gained a following on social media… now what? The answer isn’t always clear and direct. What we have come to realize is that Instagram and TikTok are no longer (or perhaps, never were) places where you had to appear perfect to gain a following or appeal to a large audience.

It’s easier than ever to create content and connect to people through social media, but not many people aren’t talking about how to handle the immense growth and exposure that comes with being an influencer.

Sam Gwaz is a health coach and fitness influencer who, since growing her Instagram platform by 200,000+ new followers in the last 3 years, has had to grow along with her social media presence in many ways.

In this discussion, Sam and Chase talk about her growth and evolution as a health and fitness content creator on social media. They speak on the power of vulnerability in building confidence, Sam’s current struggle as a content creator, and how to reevaluate your social media presence to ensure you’re creating authentic content that’s aligned with your audience. Then, Sam shares her hopes for the future of social media along with a few pieces of advice for aspiring content creators.

Follow Sam Gwaz @thesamplan

Follow Chase on Instagram @chase_chewning

Follow him on Twitter @chasechewning

Key Highlights

  • When you step into who you are as your authentic self, the doors open to new growth and opportunities.

  • Sam’s approach to social media is unfiltered. She doesn’t overanalyze the things she shares, she shares whatever she wants to share and it’s worked out really well for her!

  • You don’t have to have any qualifications to be a content creator on social media, you just have to be yourself.

  • Sam shares her candid thoughts on consuming social media content and the differences between how she consumes content on Instagram versus TikTok.

Powerful Quotes by Sam Gwaz

I really noticed a shift in my growth when I started just being vulnerable and authentic to myself.

Like journaling or talking with a therapist, once you say things out loud or you share them with other people, they start to have less power over you and so, in gaining confidence, a lot of that came from sharing and being vulnerable on social media.

For me, Ever Forward is this all-encompassing moving towards the greater end of your life, moving towards the best that is to come which is this present moment and then what’s the follow that.

Recommended Resources:


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Did you know that it’s perfectly acceptable and possible to be your own life coach? In fact, self-coaching can change the trajectory of your career, your relationships, and your entire life.

That’s a lofty statement, yes, but it’s true and there’s a framework for how to do it.

Meet Jason Goldsmith, a globally recognized sports performance coach and co-author of Take Charge of You (with David Novak). Jason changed the trajectory of his life when he started shifting his mindset around his dyslexia diagnosis. Since then, he’s discovered the power of self-coaching and now helps others become the best versions of themselves.

In this discussion, Jason and Chase talk about personal leadership, how to be your own coach in five steps, and how self-coaching can transform your life and career. He also shares his personal experience of being diagnosed with dyslexia and how that inspired him to start a performance coaching business.

Follow Jason Goldsmith @CoachJasonGold

Follow Chase on Instagram @chase_chewning

Follow him on Twitter @chasechewning

Key Highlights

  • Jason’s dyslexia diagnosis not only gave him clarity on how his brain worked differently, but it made him very curious about how people learn. This provoked his purposeful journey to helping people become the best versions of themselves. 

  • Jason details his first experiences with shifting his mindset and perception of himself, especially relating to his dyslexia. He speaks on how he shifted his mindset around dyslexia from “it’s a disability” to “it’s my superpower”. 

  • If you’re struggling with self-limiting beliefs, performance coaching can help you shift your mindset. In fact, you can be your own performance coach! The first step to self-coaching is getting to know yourself and figuring out the things that drive you. That’s what allows you to identify what brings you joy and what takes your joy away.

  • The next step to self-coaching is getting yourself in a solution-based coaching mindset. Like Henry Ford said, “If you think you can or you think you can’t, you’re right.” 

  • Then, uncover the transformational insights, reframe failures, identify your next steps toward success, and take insightful action. The last step is showing up consistently every day. If you take these steps to coach yourself, you’ll be well on your way to transforming your life and career.

  • Jason emphasizes the importance of taking care of yourself, as it’s often overlooked in our society. Developing rituals and habits to improve your body will also improve your mind (and vice versa), making it easier to take charge of your life.

  • Lastly, Jason sheds light on the ways he’s currently coaching himself through life. 

Powerful Quotes by Jason Goldsmith

I had this self-limiting belief and had no idea that that belief had no basis in reality. 

If you know what the things are that bring you joy, then why aren’t you doing more of those things? If you can’t define exactly what your purpose is, over time, as long as you’re doing those things, your purpose will start to unveil itself to you. But you have to cultivate a growth mindset around it. You have to be able to be present so that when your purpose does reveal itself… you’re in a mindset that you see it.

After you’ve gone down this path and you’ve figured out what your single biggest thing is and you’re pursuing this with the intensity of the passion and motivation that comes along with it, you need to share it with others.

Recommended Resources:


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Are we living in an age where weapons of mass distraction are ruling the world?

The internet and all the apps on our devices are constantly fighting for our attention. Although our phones, tablets, and computers are some of the most powerful tools we have as humans, they’re also the most damaging. How can we appropriately navigate technology and actually expand our mind through these devices? Can we truly be creative with these weapons of mass distraction?

This week, we welcome Robert Overweg, an artist, innovation catalyst, and creator of The Adaptable Mindset Method which empowers people to develop an Adaptable Mindset. The goal of his work is to develop people who are free to create and free to change.

In this discussion, Robert and Chase talk about how to develop an adaptable mindset, find a fresh perspective, and create the mental space necessary to live a more exciting, meaningful life. He offers simple tips for getting into the flow state, reclaiming your power from your devices, and boosting your innate creativity. He shares his expertise on how to curate a creative environment, incorporate play into your daily life, and look at success and failure through the lens of creativity.

Follow Robert @RobertOverweg

Follow Chase on Instagram @chase_chewning

Follow him on Twitter @chasechewning

Key Highlights

  • We need fresh perspectives to reframe our failures and solve the issues we’re facing in the world. The adaptable mindset creates a cognitive reset, creating mental space to carve your own path in life and live with more meaning.

  • You can find beauty online, but in reality, that only happens during a small percentage of your time spent online. This makes it a challenge to create your own mental space for relaxation and creating new ideas and solutions. 

  • In a playful way, we need to expose ourselves, our souls, and our emotions to ambiguity and uncertainty because that’s where creativity comes from.

  • Creative downtime and play yields change and mindset shifts. Getting creative requires being inspired, getting connected with things that resonate with you, and intentionally making space in your brain for awareness. 

  • If you go within, you know what gives you energy and what fosters your creativity.

  • Have awareness of the things you want to be different, give yourself permission and the grace to act upon them, create the environment you want and need to explore them, and then stay consistent with your exploration and reflection.

Powerful Quotes by Robert Overweg

The adaptable mindset program is a program that creates a cognitive reset.

Everything can give you creativity if you just have that perspective.

If you are directly focused on a goal, you use a different part of the brain. You use a more limited part of the brain. If you are just experimenting, just flowing, just even walking… [you] let your subconscious process it… You need to be able to have mental space, maybe even boredom.

It’s really important to build your own formula for success, your own structure that supports you.

If you can find something that the world needs and that energizes you, then you’re, in a sense, set for life.

Episode resources:

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Apr 25, 2022

EFR 595: Relationships, TRT, New PR's, Self-Care Routines, and More with Maxx Chewning

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Maxx Chewning joins Chase to discuss everything from Maxx’s new relationship status, to Chase’s testosterone replacement therapy (TRT) journey, to why Chase doesn’t do social media first thing in the morning (while Maxx is all about it).

Chase kicks things off by congratulating Maxx on finding romance once again. Finally leaving the single life behind after almost eight years, the younger Chewning shares how things are going in his blossoming relationship.

The brothers also give updates regarding their fitness goals: Maxx proudly shares a couple new PRs at the gym and how he’s been recovering since a recent back injury, while Chase talks about his recent decision to get on TRT.

Chase and Maxx spend the latter half of the conversation answering a series of questions, from their take on social media etiquette, go-to-snacks, self-care rituals, and morning routines, among other things.

Follow Maxx @maxxchewning

Follow Chase @chase_chewning


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What makes a healthy, meaningful relationship? At which point should your significant other step in if you’re faced with catcalling, a rude comment, or a derogatory slur in public? What does that infamous Oscars slap say about Will and Jada’s relationship?

Listen in as Chase and May unpack these questions and more in today’s episode!

Follow May @mayyazdi

Follow Chase @chase_chewning

Key Highlights

  • The Chewnings explore the pitfalls of purely transactional relationships through a recent DM May received from an older man offering to be her sugar daddy.

  • Don’t be that guy. Chase and May talk about catcalling, and May reminds herself that she shouldn’t blame herself when it happens.

  • When should a woman’s significant other step in to call out a cat-caller?

  • Chase and May share why they think Will Smith was wrong to slap Chris Rock, and what that incident reveals about Will and Jada’s relationship.

Powerful Quotes by Chase and May

  • As a man, as a spouse, as a partner, lead by example. If you were to ever see another man disrespect a woman, say something, if it’s necessary. ~May

  • Communicate with your partner and talk about when you need them to step in and when you need them to fall back so that I can stand up for myself. I just don’t think there’s a right way or a wrong way. To each their own. ~May

  • If I love someone and respect them—whether it’s a platonic relationship or a romantic relationship—if somebody hurts someone I love, then they did do something to me. ~May

  • We don’t have to always agree with our partner, and we don’t always have to fall in line with what they’re doing, saying, acting, and believing; but, it is our responsibility, if we’re choosing to be in that relationship, to make time and space to understand them. ~Chase


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Apr 18, 2022

EFR 593: Losing 100 Pounds, Getting Sober, and Why Happy People Are Annoying with Josh Peck

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When going through a physical transformation, like gaining or losing weight, what many people don’t recognize is that while the body is radically different, the mind stays the same.

After losing 100+ pounds and getting sober, Josh Peck eventually learned how to have a good life as a result of good living. He’s realized that life isn’t so much about adding on, but about letting go. 

In this discussion, Josh dives deep into his weight loss journey, getting sober, and what he’s learned from living most of his life in the public eye. He also reflects on growing up without his father and how he felt when his dad passed away. Plus, Josh and Chase highlight the incredible advice Ryan Holiday gave him when writing his newly published book, Happy People Are Annoying. 

Follow Josh Peck @shuapeck

Follow Chase on Instagram @chase_chewning

Follow him on Twitter @chasechewning

Key Highlights

  • For Josh, being overweight as a teenager was a manifestation of difficult things that were going on in his life. He was deeply uncomfortable, insecure, and started eating to numb his feelings. As a result of these struggles, he developed defense mechanisms to keep the world at bay.

  • As Josh started to lose weight, he also lost his coping mechanisms and still had to deal with his mental struggles. When drugs and alcohol came into the mix, his whole life became “numb and run”.

  • People don’t just turn to drug use because it’s the cool, popular thing to do, it’s because they have unresolved emotional and mental issues that they don’t know how to solve in healthy ways. Having a support system is a crucial part of recovering from addiction and maintaining healthy, happy life.

  • We don’t always need more, or to add onto our lives, to feel content. Sometimes, we need to let go. 

Powerful Quotes by Josh Peck

It has been a slow shedding process. I’ve found, more so than not, most of my life, growth happens by letting go of, not adding on.

I would just walk the streets of New York and put my head phones in and just dream of what my life was going to be.

The attempt is the miracle, not the outcome.

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