Dinner Party on a GLP-1: Fitness, Data & Maintenance

Episoder

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  Dinner Party on a GLP-1: The Next Chapters 06.10.2026 2min

  During your weight loss phase, “it’s working” had one definition. The scale went down. That was it. Simple, easy to check every morning.Here’s what people don’t talk about, maintenance doesn’t give you that clarity, and if you don’t replace it with something else, you end up either forcing the scale back into that old role, or feeling like nothing is working at all because nothing feels as measurable as it used to.Everything I talked about today lives inside a one-page system I created and have been using for the past year — The GLP-1 AI Method. Your weight, your workouts, your recovery — all of it in context instead of chaos. Download it below, pay what you wish.© 2026 Suzy Chase · suzychase.substack.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit suzychase.substack.com
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  The Last 90 Days Challenge x Dinner Party on a GLP-1 30.09.2026 4min

  Here’s a little reminder that the last 90 days of the year are starting tomorrow, October 1. And it would be easy to coast through the holidays and tell myself I’ll set a new goal in January. I’m doing the Last 90 Days Challenge with two commitments for the rest of the year. One fitness goal and one that’s simply about doing things I enjoy. You don’t have to wait for January 1st to set a new goal. The final 90 days of the year are a chance to explore what’s next for you in GLP-1 maintenance and start building toward it now.Everything I talked about today lives inside a one-page system I created and have been using for the past year — The GLP-1 AI Method. Your weight, your workouts, your recovery — all of it in context instead of chaos. Download it below, pay what you wish.© 2026 Suzy Chase · suzychase.substack.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit suzychase.substack.com
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  Dinner Party on a GLP-1: The Next Chapters 29.09.2026 2min

  You have the best strength session you’ve had in months. You feel powerful walking out of the gym. The next morning, the scale is up a pound and a half, this happens to me more times than not.But this is the moment people quit strength training and go back to cardio only, and I understand why. It feels like the scale is punishing you for trying harder or trying something different.Everything I talked about today lives inside a one-page system I created and have been using for the past year — The GLP-1 AI Method. Your weight, your workouts, your recovery — all of it in context instead of chaos. Download it below, pay what you wish.© 2026 Suzy Chase · suzychase.substack.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit suzychase.substack.com
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  Dinner Party on a GLP-1: The Next Chapters 22.09.2026 3min

  You’ve maintained your weight successfully for months, maybe longer, and then you think: I’d like to lose five pounds or 10 more pounds. I call this a maintenance cut, and while on paper it sounds like the original weight-loss phase, the context around it changes everything. There’s also a different question sitting underneath it: Is this five pounds about health, or is it about the mirror? I ran a four-week maintenance cut this summer with 140 in mind, and I landed at 143.2. The decision to give myself grace, not the four weeks of maintenance cut, was the actual work.Everything I talked about today lives inside a one-page system I created and have been using for the past year — The GLP-1 AI Method. Your weight, your workouts, your recovery — all of it in context instead of chaos. Download it below, pay what you wish.© 2026 Suzy Chase · suzychase.substack.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit suzychase.substack.com
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  Dinner Party on a GLP-1: The Next Chapters 15.09.2026 2min

  You step on the scale and it’s up two pounds. Before you let a number do a number on you, ask yourself one question: Is this worth reacting to? A single morning weight is never just one thing; it’s the sum of a dozen things, most of which have nothing to do with fat gain. Strength training, inflammation, sodium, travel, sleep, alcohol and digestion can all move the scale, which is why what matters isn’t today’s number but the trend. One data point is noise. Fourteen data points are a signal.Everything I talked about today lives inside a one-page system I created and have been using for the past year — The GLP-1 AI Method. Your weight, your workouts, your recovery — all of it in context instead of chaos. Download it below, pay what you wish.© 2026 Suzy Chase · suzychase.substack.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit suzychase.substack.com
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  Dinner Party on a GLP-1: The Next Chapters 08.09.2026 3min

  Here’s the problem. A lowest weight is a moment. A maintainable weight is a practice. Those are not the same thing, and treating them the same is what keeps people white-knuckling their way through maintenance instead of settling into it.Your lowest weight probably happened under conditions you can’t and shouldn’t try to repeat every day. Under-fueled. Under-slept. Maybe under some stress that had nothing to do with wellness. It was a snapshot, not a target.Everything I talked about today lives inside a one-page system I created and have been using for the past year — The GLP-1 AI Method. Your weight, your workouts, your recovery — all of it in context instead of chaos. Download it below, pay what you wish.© 2026 Suzy Chase · suzychase.substack.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit suzychase.substack.com
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  Dinner Party on a GLP-1: The Next Chapters 01.09.2026 2min

  Think about it this way. Weight loss has a finish line built in. There’s a number, and you either hit it or you don’t. Maintenance doesn’t come with that kind of scoreboard. Nobody hands you a trophy at the end. So you have to build your own definition of what winning looks like, and that’s a completely different skill than the one that got you here.Everything I talked about today lives inside a one-page system I created and have been using for the past year — The GLP-1 AI Method. Your weight, your workouts, your recovery — all of it in context instead of chaos. Download it below, pay what you wish.© 2026 Suzy Chase · suzychase.substack.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit suzychase.substack.com
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  Dinner Party on a GLP-1: The Next Chapters 26.08.2026 3min

  Maintenance isn’t a finish line. It’s a new set of questions.What success looks like when the goal is no longer to make your body smaller. What happens to appetite a year in. How muscle and identity shift together. What it means to stay when the novelty wears off.This season, every episode closes with a GLP-1 AI Method Manifestation Prompt. Ten of them, one per episode. These aren’t prompts for tracking data. They’re prompts you can hand to AI and get something uplifting back. A note from your future self. An encouraging reframe of a hard number. Permission to rest. Something to carry with you after you’re in the maintenance phase.The Next Chapters launches September 1. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit suzychase.substack.com
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  Dinner Party on a GLP-1: Summer School 21.07.2026 5min

  Dinner Party on a GLP-1: Summer School7 short sessions.7 lessons I wish someone had taught me when I reached maintenance.Each session closes with a GLP-1 AI Method Manifestation Prompt designed to help you celebrate how far you’ve come and step confidently into a lighter, brighter summer.🎓 Session 7: Did I Hit My Birthday Maintenance Goal? · The Reveal ⭐ This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit suzychase.substack.com
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  Dinner Party on a GLP-1: Summer School 20.07.2026 1min

  Dinner Party on a GLP-1: Summer School7 short sessions.7 lessons I wish someone had taught me when I reached maintenance.Each session closes with a GLP-1 AI Method Manifestation Prompt designed to help you celebrate how far you’ve come and step confidently into a lighter, brighter summer.🎓 Session 6: Can I Still Eat Cake?Class is now in session. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit suzychase.substack.com
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  Dinner Party on a GLP-1: Summer School 19.07.2026 1min

  Dinner Party on a GLP-1: Summer School7 short sessions.7 lessons I wish someone had taught me when I reached maintenance.Each session closes with a GLP-1 AI Method Manifestation Prompt designed to help you celebrate how far you’ve come and step confidently into a lighter, brighter summer.🎓 Session 5: How Do I Know If It’s Muscle or Fat?Class is now in session. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit suzychase.substack.com
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  Dinner Party on a GLP-1: Summer School 18.07.2026 2min

  Dinner Party on a GLP-1: Summer School7 short sessions.7 lessons I wish someone had taught me when I reached maintenance.Each session closes with a GLP-1 AI Method Manifestation Prompt designed to help you celebrate how far you’ve come and step confidently into a lighter, brighter summer.🎓 Session 4: Why Am I Hungrier Today?Class is now in session. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit suzychase.substack.com
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  Dinner Party on a GLP-1: Summer School 17.07.2026 1min

  Dinner Party on a GLP-1: Summer School7 short sessions.7 lessons I wish someone had taught me when I reached maintenance.Each session closes with a GLP-1 AI Method Manifestation Prompt designed to help you celebrate how far you’ve come and step confidently into a lighter, brighter summer.🎓 Session 3: How Often Should I Weigh Myself?Class is now in session. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit suzychase.substack.com
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  Dinner Party on a GLP-1: Summer School 16.07.2026 1min

  Dinner Party on a GLP-1: Summer School7 short sessions.7 lessons I wish someone had taught me when I reached maintenance.Each session closes with a GLP-1 AI Method Manifestation Prompt designed to help you celebrate how far you’ve come and step confidently into a lighter, brighter summer.🎓 Session 2: What Do I Eat Before A Workout?Class is now in session. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit suzychase.substack.com
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  Dinner Party on a GLP-1: Summer School 15.07.2026 1min

  Dinner Party on a GLP-1: Summer School7 short sessions.7 lessons I wish someone had taught me when I reached maintenance.Each session closes with a GLP-1 AI Method Manifestation Prompt designed to help you celebrate how far you’ve come and step confidently into a lighter, brighter summer.🎓 Session 1: Why Did I Gain 2 Pounds Overnight?Class is now in session. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit suzychase.substack.com
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  Dinner Party on a GLP-1: an audio note 09.07.2026 6min

  Two years ago this week, I entered GLP-1 maintenance. Losing 50 pounds turned out to be the easy part. The real work began after I reached my goal weight. In this episode, I share the biggest lessons I've learned over the past two years, why strength became more important than the scale, how AI evolved into my personal health analyst, and why I'm here to normalize being more athletic at your age, right now, than you were at 20. If you're wondering what comes after weight loss, this conversation is for you.Everything I talked about today lives inside a one-page system I created and have been using for the past year — The GLP-1 AI Method. Your weight, your workouts, your recovery — all of it in context instead of chaos. Download it below, pay what you wish. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit suzychase.substack.com
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  Dinner Party on a GLP-1: an audio note 28.06.2026 4min

  SuzyChase.Gumroad.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit suzychase.substack.com
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  Dinner Party on a GLP-1 Episode Four 29.05.2026 6min

  The Reset: How I turned ChatGPT into my personal data analyst.Welcome back to Dinner Party on a GLP-1. I’m Suzy Chase and I’m not a doctor.Today I’m going to show you exactly how I use ChatGPT as my personal data analyst, not in theory, not in concept. Exactly what I do, how I organize it, and what I get back. Because here’s the thing about data. Having it isn’t enough. You have to know what to do with it, and most people on GLP-1s have more data than they even know what to do with. This episode is going to change that. Here we go.Part One: The problem with daily data.Before I tell you what I do, now let me tell you what I used to do. Every morning I’d weigh myself, log the number, log my workout, and then I’d look at that number in isolation and try to make sense of it. Is this good? Is it bad? Why did it go up? Why didn’t it go down? Day by day data is noisy. It’s full of fluctuation. That means nothing. Water weight, inflammation, hormones, a salty dinner, a bad night’s sleep. Any of those things can move the scale two pounds in either direction overnight. When you look at data day by day, you’re essentially trying to read a book, one random letter at a time. Nothing makes sense. But when you step back and look at a week, a month, patterns emerge, trends become visible, and suddenly the story your body is telling starts to make sense. That’s the whole premise of the weekly reset.Part Two: How I organize my data in ChatGPT.Let me walk you through exactly how I set this up. So inside of ChatGPT, I organize my data by month. I have the conversation. I call it April weigh-in. Inside that conversation, I log everything: weight, workouts, recovery, dose timing, how I’m feeling, any notes about stress or travel or sleep. And every single day, I’m adding to that running conversation. So by the end of the week, ChatGPT has seven days of context. By the end of the month, it has 30 days. Think about what that means. Every time I ask ChatGPT a question, it’s not working from one data point. It’s working from weeks of history. It knows my patterns. It knows what my normal looks like. It knows what’s unusual for me specifically. That’s not a generic AI response. That’s a personalized analysis. And it all starts with one simple habit, logging consistently into the same conversation every day.Part Three: The weekly breakdown.At the end of every week, I ask ChatGPT for a breakdown. Here’s almost exactly what I ask. Can you give me a breakdown of this week, summarize my weight trend, my workouts, my recovery, and anything that stands out? Sometimes I even ask for a chart. What comes back is not a paragraph of text. It’s a structured analysis, sometimes a visual chart, a week at a glance about me. I can see at a single glance, was my weight trending up, down, or flat this week? Were my workouts consistent? Was my recovery supporting my training load? Were there any outlier days that needed context? That chart is worth more than seven days of individual numbers because it shows you the shape of your week and the shape tells you things the numbers alone never could. A flat week after a strong month isn’t failure. It’s a plateau that might need one small adjustment. A spike midweek followed by a drop tells a completely different story than a steady climb all week. The chart makes those patterns visible instantly.Part Four: The monthly comparison.Then at the end of the month, I go one level deeper. I asked ChatGPT to compare this month to last month. Here I ask, can you compare April to March? What change? What’s improved? What’s the trend over both months? What’s one thing I should focus on going into May? And what comes back is a month-over-month analysis, not just a collection of numbers, but here’s how this month compares to where you were last month. Here’s what’s working, here’s what’s trending in the right direction. Here’s one thing worth paying attention to going forward. That’s the level of insight that would take hours to piece together manually on a piece of paper. ChatGPT literally does it in seconds because all the data is already there in the conversation. And that last question, what’s one thing I should focus on going into next month is everything because it takes all that data and turns it into one clear, actionable decision. Not 10 things, not a list of improvements, just one thing. That’s how you can actually change your behavior. One clear adjustment at a time.Part Five: Why this works.I want to explain why this system works so well because I think it comes down to one thing. Context. Most people think of AI as, let’s say, Google. Ask a question without any context. They open ChatGPT cold and say, “Why isn’t my weight moving?” And ChatGPT gives a generic answer because it has no idea who you are or what your data looks like. What I’m doing is the opposite. I’m feeding ChatGPT 30 days of my specific data and then asking it to analyze my specific situation. The answer I get back is about me, not about what the research says generally about my body, my patterns, and my trends. That’s the whole philosophy behind the GLP-1 AI method. AI is only as good as the data you give it. When you give it context, real, consistent, detailed context, it becomes something genuinely powerful. It becomes your personal data analyst, and you don’t need to be a data scientist to do this. You just need to show up every day, log your numbers, and ask the right questions at the end of the week. That’s it. That’s the whole system. Here’s what I want you to do after this episode. Start a new conversation in ChatGPT or Claude or Gemini or whatever you use. Name it something simple like may weigh in and start logging today. Wait, work out how you feel, dose timing, whatever you are tracking. Do it every day for a week, then at the end of the week, ask for a breakdown. Even ask for a chart. If you want the one-page version of how I do this, the GLP-1 AI method, you can find it over on susichase.substack.com.This is the new Dinner Party on a GLP-1, and I’m Suzy Chase.Everything I talked about today lives inside a one-page system I created and have been using for the past year — The GLP-1 AI Method. Your weight, your workouts, your recovery — all of it in context instead of chaos. Download it below, pay what you wish. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit suzychase.substack.com
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  Dinner Party on a GLP-1 Episode Three 22.05.2026 8min

  There are two stages. I hit my goal weight and then the real work began.Welcome back to Dinner Party on a GLP-1, a limited series. I’m Suzy Chase, and I’m not a doctor. Today, I want to talk about something I never hear about in the GLP-1 conversation, and that is what happens after. After the weight comes off, after you hit your goal, after the scale stops being the whole story. Because here’s what I’ve learned after almost three years on a 2.5 milligram Mounjaro and then Zepbound. Being on a GLP-1 isn’t one experience. It’s two completely different stages. And if nobody tells you that, you’ll spend the second stage using the wrong playbook, so let’s get into it.Part One: Stage one, weight loss.Now, this is where most of the GLP-1 conversation lives. The dose discussions, the side effects, the scale victories. How much are you losing? How fast? What are you eating? And I get it. That stage is significant, completely life-changing. For me, stage one was one year, 2.5 milligrams the whole time. Starting weight, 194, ending weight, 144, 50 pounds of pandemic weight gone. And I want to be honest about what that year felt like. It felt like I was finally working with my body instead of against it. The appetite suppression changed everything. I wasn’t white-knuckling through hunger anymore. I was making decisions from a place of calm instead of desperation. But here’s the whole thing about stage one. The goal is clear. You’re losing weight, you track the scale, you see it go down, you know it’s working. Now, stage two is a completely different game.Part Two: Stage two, optimization.I’ve been in maintenance for nearly two years now, taking a 2.5 milligram Zepbound dose every 15 days. And when I hit my goal weight, something shifted in how I thought about everything.The scale stopped being the point because I was already where I wanted to be, so the question changed. It stopped being how much can I lose and became what can I build? That’s stage two, and that’s the stage nobody prepares you for. In stage two, you’re not chasing a number on the scale. You’re optimizing your body. You’re thinking about strength, about cardiovascular fitness, about longevity, and what you want your body to be capable of not just next year, but 10, 20, 30 years from now. I have a phrase I come back to constantly. I’m training for 80. Let me say that again. I am training for 80 years old. Not for a wedding, not for a vacation, not for an after photo, for the version of me that is 80 years old and still moving still strong and still showing up. That reframe changed everything about how I train and how I look at my data.Part Three: What training for 80 looks like.So what does that actually look like day to day? Six days a week, I’m moving my body intentionally. And I want to tell you about the two things I do because I think they say something about what optimization actually means. Three days a week, I take The Ness classes in New York City. The Ness is trampoline cardio. And before you picture kids jumping around on a trampoline, let me tell you these classes are intense. Every single class gets my heart rate into the upper 150s, low 160s, and that’s cardiovascular work. That’s heart health right there. That’s the kind of training that compounds over decades. And I’ll tell you something else about those classes. I am always the oldest person in the room. I don’t say that for sympathy. I say that because it matters, because showing up is the oldest person in a hard cardio class and keeping up that stage two. That’s what optimization looks like in practice. The other three days, I lift weights at a studio here in New York City called Liftonic, Heavyweights. And again, oldest person in the room almost every single time. At Liftonic, I push myself to lift heavy every single session. Not comfortable, heavy, challenging heavy. The kind of heavy where the last two reps are genuinely hard. Because here’s what I know about being on a GLP-1 and lifting heavy. The medication suppresses appetite, which means if you’re not intentional, you can easily undereat protein. And if you undereat protein and you don’t lift heavy, you lose muscle and losing muscle on a GLP-1 is one of the biggest mistakes you can make. And it’s not just classes. I live in New York City. I walk all the time. I live in a darling fifth floor walkup apartment in the West Village. I’m walking up and down those stairs all day long, and I love every step of it. I don’t know how we got here in a society so focused on one level homes and recliners. As I look towards my 59th birthday this summer, I keep coming back to the same thought, stay moving. Because when you stop, that’s when things break down. It’s lifespan versus health span. How long you live combined with how long you stay strong, capable, and independent. That’s the whole philosophy behind training for 80. Not one big dramatic fitness moment. Just consistent movement every single day built into the life you already have. Heavy lifting tells your body, keep this muscle, we need it. Heavy cardio tells your body, keep this heart going. We need good cardiovascular health.Part Four: Where AI fits into stage two.So how does the GLP-1 AI method fit into all of this?In stage one, AI helps you understand the scale. Is this fluctuation real? Is this water? Is this worth reacting to in stage two? AI helps you optimize. Are my fitness numbers trending in the right direction? Am I recovering well enough to keep training this hard? Am I pushing enough? Or am I playing it safe? The prompts shift. The questions get deeper because the goal is different. In stage two, I’m not asking AI. Did I lose weight this week? I’m asking, are my HRV numbers supporting the training load I’m putting on my body? Are my resting heart rate trends showing cardiovascular improvement? Am I recovering between The Ness and Liftonic classes well enough to keep pushing? Those are stage two questions and they require stage two thinking. So the fitness check prompt in the method asks one simple question. Are my Fitbit numbers trending in the right direction? In stage two, that question is everything because the scale isn’t the measure anymore. Your fitness is.Part Five: The mindset shift.I want to leave you with this. Most people think a GLP-1 is a weight loss tool, and it is. Stage one is real and significant and life-changing, but if you stop there, you’re leaving the best part on the table. Stage two is where you find out what your body is capable of. It’s where you stop shrinking and start building. It’s where training for 80 stops being a concept and starts being a lifestyle. As I said, I’m the oldest person in my fitness classes. I lift heavy three days a week. I get my heart rate into the 160s in a trampoline cardio class three days a week. It’s not easy. Some days I don’t even want to go, but it’s one foot in front of the other and I’m always so happy once I show up to the studio. I’m nearly two years into maintenance on 2.5 milligrams of Zepbound, dosing every 15 days. And I’m here to tell you I’ve never felt stronger or more capable in my life. That’s stage two. And I want that for every single person listening to this. GLP-1 isn’t the strategy. It’s a variable inside a system. And the system, the full system, includes what you build after the weight is gone. If you want the one-page version of how I do this, the GLP-1 AI method, you can find it over on SuzyChase.substack.com.This is the new Dinner Party on a GLP-1, and I’m Suzy Chase.Everything I talked about today lives inside a one-page system I created and have been using for the past year — The GLP-1 AI Method. Your weight, your workouts, your recovery — all of it in context instead of chaos. Download it below, pay what you wish. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit suzychase.substack.com
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  Dinner Party on a GLP-1: an audio note 20.05.2026 7min

  Spoiler Alert: I don’t want to get skinny fat.Everything I talked about today lives inside a one-page system I created and have been using for the past year — The GLP-1 AI Method. Your weight, your workouts, your recovery — all of it in context instead of chaos. Download it below, pay what you wish.© 2026 Suzy Chase · suzychase.substack.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit suzychase.substack.com