Send us Fan MailCheat meals are one of the most common strategies in the fitness and dieting world. The idea is simple: eat “clean” all week, stick to your diet, and then give yourself permission to eat whatever you want for one meal—or even an entire day.But do cheat meals actually help with fat loss? Do they boost your metabolism, prevent metabolic adaptation, make dieting easier to stick to, or provide some other physiological benefit? Or are we giving them far more credit than the evidence deserves?In this episode, we take a closer look at the science behind cheat meals and the claims that have made them so popular. We discuss what research tells us about planned indulgences, calorie restriction, adherence, hunger, and overeating.But we also think there's a bigger issue worth discussing: why do we call certain foods a “cheat” in the first place?For some people, a cheat meal approach to eating can be completely harmless. But for others, the concept of cheat meals can reinforce a cycle of restriction, food rules, guilt, overeating, and compensation. When you spend the week being “good” and then feel like you've earned the right to eat everything you've been restricting, is that really helping you build a healthier relationship with food?We talk about where we think the line can start to blur between dieting behaviours that resemble disordered eating and why eating a pizza or having dessert doesn't need to be considered cheating.In this episode, we discuss:- Where the idea of cheat meals came from- Whether cheat meals actually provide any metabolic advantage- Whether they improve adherence to a diet- The difference between a planned indulgence and a binge- Why labeling foods as “good,” “bad,” or “cheats” can be problematic- Restriction, overeating, guilt, and compensatory behaviors- Whether cheat days are different from cheat meals- What the science actually says—and what comes from fitness culture rather than researchObviously, we don't think there's anything wrong with eating foods that you enjoy. That is not the question at all. The question is whether calling them a “cheat” actually makes your relationship with food worse.If you've ever wondered whether cheat meals are a useful dieting strategy or just another fitness industry rule we accepted without questioning, this episode is for you.P.S., If you want to support us and would like monthly lifting workouts, you can join the Momentum by Sohee fitness app. http://momentumbysohee.comIf you are interested in fat loss science, you can purchase Ben's best-selling comprehensive fat loss book, Everything Fat Loss. http://geni.us/EverythingFatLoss

Send us Fan MailHow should you actually train if your goal is to build muscle and get stronger?In this episode, we break down the latest American College Sports Medicine (ACSM) resistance training guidelines and turn them into practical advice you can actually use in the gym.Also, how do the new guidelines compare to what we thought was true before? Many of our beliefs have changed, especially if we rewind to when we first started in the fitness industry (over 20 years ago for Ben).- How many sets should you do?- How often should you train each muscle?- How many reps should you perform?- Do you need to train to failure?- How important is exercise selection?- Does the order of your exercises matter?- How much volume is actually necessary for muscle growth?- And how much flexibility do you really have when designing your workout program?Which common resistance training rules are genuinely useful, which are oversimplifications and which ones should be thrown in the fire?The good news is that effective resistance training doesn't have to be complicated, so here we tell you the most important things you need to know, and also tell you what you have more flexibility on.P.S., If you want to support us and would like monthly lifting workouts, you can join the Momentum by Sohee fitness app. http://momentumbysohee.comIf you are interested in fat loss science, you can purchase Ben's best-selling comprehensive fat loss book, Everything Fat Loss. http://geni.us/EverythingFatLoss

Send us Fan MailMost of us have heard of “starvation mode”, the idea that if you eat too little for too long, your body eventually stops losing weight and holds onto every calorie. But is that actually what happens?In this episode, we unpack what really happens to your metabolism during prolonged calorie restriction and why the popular idea of “starvation mode” gets metabolic adaptation wrong.We look at two of the most famous (and frequently misunderstood and misrepresented) examples in the history of weight loss research: the Minnesota Starvation Experiment and The Biggest Loser.The Minnesota study showed just how dramatically the body can respond to prolonged energy restriction, while The Biggest Loser became famous for findings suggesting that some participants experienced substantial metabolic adaptation after losing large amounts of weight.In this episode we discuss:What exactly is starvation mode?What is the strongest research we have in support of starvation mode?Why do people misrepresent this research to support an argument that is factually incorrect?What actually happens to your metabolism when you lose weight?How much can metabolic adaptation really explain?We separate what the science actually shows from the common claims you see online about starvation mode, metabolic damage, and “damaged” metabolisms.P.S., If you want to support us and would like monthly lifting workouts, you can join the Momentum by Sohee fitness app. http://momentumbysohee.comIf you are interested in fat loss science, you can purchase Ben's best-selling comprehensive fat loss book, Everything Fat Loss. http://geni.us/EverythingFatLoss

Send us Fan MailThis week, a huge debate sparked after someone suggested that adding bananas to blueberry smoothies could reduce some of the health benefits of the berries. The internet quickly responded, with many accusing her of spreading misinformation and unnecessary fear.So... who's right?In this episode, we break down the actual research behind the controversy. We explain what the famous banana smoothie study found, what it didn't find, and why the conversation online became so polarized.We discuss:- The human study that started the controversy- What polyphenol oxidase (PPO) actually does- Whether bananas really "destroy" the nutrients in blueberries- The difference between changes in nutrient absorption and meaningful health outcomes- How social media can exaggerate scientific findings- What this debate teaches us about interpreting nutrition researchAs always, our goal isn't to defend or attack anyone—it's to look at the evidence, discuss its strengths and limitations, and help you understand what the science actually says.If you enjoy evidence-based nutrition, exercise science, and myth-busting, don't forget to subscribe and let us know what topic you'd like us to tackle next.P.S., If you want to support us and would like monthly lifting workouts, you can join the Momentum by Sohee fitness app. http://momentumbysohee.comIf you are interested in fat loss science, you can purchase Ben's best-selling comprehensive fat loss book, Everything Fat Loss. http://geni.us/EverythingFatLoss

Send us Fan MailJordan Feigenbaum of Barbell Medicine joins us to separate evidence from internet myths. We discuss testosterone, cortisol, menopause, lifting injuries, GLP-1 medications, artificial sweeteners, blood pressure, resistance training, and what the latest research actually says about building muscle and improving health.Along the way we unpack why bodybuilding may be safer than many people think, whether cortisol is really the "stress hormone" social media makes it out to be, how much menopause actually affects muscle gain, whether testosterone levels predict training results, and what happens to muscle while taking GLP-1 medications.If you're tired of fitness advice based on anecdotes and algorithms, this episode is for you.P.S., If you want to support us and would like monthly lifting workouts, you can join the Momentum by Sohee fitness app. http://momentumbysohee.comIf you are interested in fat loss science, you can purchase Ben's best-selling comprehensive fat loss book, Everything Fat Loss. http://geni.us/EverythingFatLossTimestamps0:00 Introduction9:09 Has health optimization become an unhealthy obsession?16:18 Is cortisol getting an unfair reputation?24:46 Are we focusing on the wrong health markers for longevity? What actually matters? 33:52 Is heavy lifting inherently dangerous? 40:57 Does lifting weights cause more injuries than other forms of exercise like running? 47:02 How much does lifting technique actually matter? 57:38 “You don’t need cardio if your goal is to lose fat.” What is the truth? 1:03:40 Do women gain muscle at the same rate as men? 1:06:47 Does menopause change the rate of muscle growth? 1:13:25 People seem to be more afraid of diet soda than alcohol. Why do you think that is? 1:22:05 Do you think people are focusing too much on the weight loss aspect of GLP-1 medications? 1:27:26 Would there ever be reasons for people to take GLP-1 medications without a desire for weight loss? 1:30:58 Do GLP-1 medications make you lose muscle? 1:41:20 What is something you’ve changed your mind on? 1:44:55 What is a hill you’re willing to die on?

Send us Fan MailHow do scientists know how many calories people actually eat?It sounds like a simple question, but measuring food intake is actually extremely difficult. If someone says they are eating 2000 calories per day, how accurate is that number likely to be?In this episode, we explore the evidence behind calorie underreporting, why self-reported food intake is often inaccurate, and how researchers verify whether people are truly eating what they say they are.We discuss:- Why food diaries and dietary recalls are often unreliable- The science of calorie underreporting- How researchers try to verify what people eat- Why people often underreport intake without realising it- The implications for nutrition and obesity research- What this means for anyone trying to lose weightRather than blaming individuals, we examine why accurately measuring food intake is so difficult (even under research conditions) and how scientists have developed better methods to study energy balance.Whether you're interested in nutrition, weight loss, or how research is conducted, this episode offers an evidence-based look at one of the most important (and misunderstood) topics in nutrition science.P.S., If you want to support us and would like monthly lifting workouts, you can join the Momentum by Sohee fitness app. http://momentumbysohee.comIf you are interested in fat loss science, you can purchase Ben's best-selling comprehensive fat loss book, Everything Fat Loss. http://geni.us/EverythingFatLoss

Send us Fan MailGLP-1 medications such as Ozempic, Wegovy, Zepbound and Mounjaro have become one of the most controversial topics in health and fitness.Are they “cheating”? Are people with obesity simply lacking willpower? Are these medications safe? And what does the research actually show about weight loss, appetite, muscle retention, metabolic health, and long-term outcomes?In this episode, we sit down with Dr. Spencer Nadolsky for a comprehensive, evidence-based deep dive into GLP-1s. Rather than relying on social media opinions, we examine what the scientific literature says about:How GLP-1 medications workExpected weight loss outcomesEffects on hunger and appetiteMuscle loss and body compositionSafety and side effectsLong-term useCommon misconceptions and mythsAs always, our goal was not necessarily to promote and sensationalize nor condemn and dismiss GLP-1s, but to provide an objective discussion of the current evidence so you can make more informed decisions.If you’ve seen strong opinions online and wanted a balanced explanation grounded in research, this episode is for you.P.S., If you want to support us and would like monthly lifting workouts, you can join the Momentum by Sohee fitness app. http://momentumbysohee.comIf you are interested in fat loss science, you can purchase Ben's best-selling comprehensive fat loss book, Everything Fat Loss. http://geni.us/EverythingFatLoss

Send us Fan MailMost people don't struggle because they don't know what to do. They struggle because turning knowledge into consistent action is much harder than it sounds.Why is it so difficult to stick to healthy habits? Why do we keep falling back into old routines, even when we genuinely want to change? And is motivation really the answer?In this episode of the All or Something Podcast, we're joined by Rachel Pendakur to explore the science of turning good intentions into lasting habits. We discuss why knowledge alone rarely changes behaviour, what psychology tells us about consistency and how to make healthy choices easier rather than relying on willpower alone.Whether your goal is to exercise more regularly, improve your nutrition, lose weight, or simply stop feeling like you're constantly starting over, this conversation is packed with practical, evidence-based strategies that can help.In this episode we discuss:- Why knowing what to do isn't enough- The psychology of behaviour change- Why motivation comes and goes- Building habits that actually last- Common barriers to consistency- The role of your environment in shaping behaviour- Practical strategies to make healthy choices easier- Why willpower isn't the whole storyIf you enjoy evidence-based conversations about fitness, nutrition, health, and behaviour change, subscribe for new episodes every week.P.S., If you want to support us and would like monthly lifting workouts, you can join the Momentum by Sohee fitness app. http://momentumbysohee.comIf you are interested in fat loss science, you can purchase Ben's best-selling comprehensive fat loss book, Everything Fat Loss. http://geni.us/EverythingFatLoss

Send us Fan MailFor some strange reason, we haven't yet talked about Sohee's PhD study, so we thought we better change that.For years, exercise science has relied more heavily on studies in men, leaving important questions about how women respond to resistance training unanswered.In this episode of the All or Something Podcast, we discuss Sohee's newly completed PhD research investigating high-intensity circuit training in women. Rather than simply reviewing the existing evidence, she spent years conducting her own study to address an important gap in the literature.We explain why previous research often underestimated training intensity in women, how her study was designed to overcome these limitations, what the results showed, and what they mean for women who want to build muscle, get stronger, or simply train more effectively.Along the way, we also discuss why research in women is often more complex than research in men, the challenges of completing a PhD while building a career, and what it's like to finally see years of work come to an end.Whether you're interested in resistance training, exercise science, or just curious about how research actually gets done, we hope you enjoy the conversation.Topics covered:- Why women have historically been underrepresented in exercise science- High-intensity circuit training explained- Training close to muscular failure- What Sohee's PhD study found- Practical implications for women (and men) who lift weights- Common misconceptions about women's trainingIf you enjoy evidence-based conversations about fitness, nutrition, and health, subscribe for new episodes every week.P.S., If you want to support us and would like monthly lifting workouts, you can join the Momentum by Sohee fitness app. http://momentumbysohee.comIf you are interested in fat loss science, you can purchase Ben's best-selling comprehensive fat loss book, Everything Fat Loss. http://geni.us/EverythingFatLoss

Send us Fan MailWhy can two people follow the same weight loss plan and get completely different results?In this episode of the All or Something Podcast, we dive into the science of interindividual variability and explore why some people find losing weight and body fat much harder than others.We discuss the research showing that people can respond very differently to the same diet, exercise program, or lifestyle intervention. From differences in appetite and hunger to energy expenditure, genetics, behaviour, and biology, we break down the many factors that influence weight loss outcomes.Topics covered include:- Why average results can be misleading- Individual differences in fat loss and weight loss- Appetite, hunger, and food cravings- Genetics and biological variability- Metabolic adaptation and energy expenditure- Why some people are 'compensators' and some are notIf you've ever wondered why weight loss seems easier for some people than others, this episode is for you.P.S., If you want to support us and would like monthly lifting workouts, you can join the Momentum by Sohee fitness app. http://momentumbysohee.comIf you are interested in fat loss science, you can purchase Ben's best-selling comprehensive fat loss book, Everything Fat Loss. http://geni.us/EverythingFatLoss

Send us Fan MailWomen's health is one of the most discussed topics in fitness, and one of the most misunderstood.In this episode, we sit down with women's health specialist Sheridan Skye (sheridanskyefit on Instagram) to examine some of the most common claims surrounding exercise, hormones, menstrual cycles, pregnancy, and menopause. We discuss whether women need to train differently during different phases of their menstrual cycle, what the research actually says about exercise during pregnancy, common misconceptions about menopause, and why so many strongly held beliefs continue to spread despite limited evidence.Topics include:- Training around your menstrual cycle- Hormones and exercise performance- Exercise during pregnancy- Pregnancy myths and misconceptions- Menopause and fitness- Women's health misinformation- What the evidence actually says- Why social media often gets these topics wrongWhether you're a coach, healthcare professional, or simply someone trying to make sense of the conflicting information online, this episode aims to separate evidence from assumption.If you enjoy evidence-based conversations about health, fitness, nutrition, and weight loss, be sure to subscribe to the All or Something Podcast.P.S., If you want to support us and would like monthly lifting workouts, you can join the Momentum by Sohee fitness app. http://momentumbysohee.comIf you are interested in fat loss science, you can purchase Ben's best-selling comprehensive fat loss book, Everything Fat Loss. http://geni.us/EverythingFatLoss

Send us Fan MailYou sent in your questions, and we answered them.In this episode, we're doing something a little different and stepping away from our usual deep dives into nutrition, weight loss, fitness myths, and research. We asked for your questions on Instagram, and we gave no specifications on what they needed to be. This was essentially an "ask us anything".We received a lot of questions and coincidentally, about 80% of them were to do with our baby (apart from the odd one about whales, trees and sandwiches!).We didn't expect the Q&A to take that direction, but we're glad it did.Although this episode was a different change of direction, it was actually really enjoyable for us because we like the idea we can talk to you about personal things, and it is also nice just answering your questions because it feels a little bit more like we are having this conversation in person, rather than over the internet.So, yes. This is a very different change of pace, but we hope you like it!P.S., If you want to support us and would like monthly lifting workouts, you can join the Momentum by Sohee fitness app. http://momentumbysohee.comIf you are interested in fat loss science, you can purchase Ben's best-selling comprehensive fat loss book, Everything Fat Loss. http://geni.us/EverythingFatLoss

Send us Fan MailFat shaming is often defended as "motivation," "accountability," or simply "telling the truth."But does it actually help people improve their health? Does fat shaming encourage people to exercise more, eat less food, and eventually have a healthy and happy life?In this episode, we take a deep dive into the research on weight stigma, fat shaming, and health outcomes. We discuss the difference between talking about health and humiliating people, the psychological effects of shame, weight stigma in healthcare, and whether public criticism of body size encourages or discourages healthy behaviors.We also explore:- What weight stigma actually is- Whether shame motivates long-term change- The impact of weight stigma on eating behaviors- Weight stigma in healthcare settings- Social media, fitness culture, and body judgment- Why this topic is so emotionally chargedIt is possible to discuss health, and even negative health risks, without having to resort to insults and bullying.As always, our goal is not to take an ideological position, but to examine what the evidence actually shows.P.S., If you want to support us and would like monthly lifting workouts, you can join the Momentum by Sohee fitness app. http://momentumbysohee.comIf you are interested in fat loss science, you can purchase Ben's best-selling comprehensive fat loss book, Everything Fat Loss. http://geni.us/EverythingFatLoss

Send us Fan MailBMI (body mass index) is one of the most controversial tools in health and fitness.Some people say it’s outdated, inaccurate, and harmful. Others argue it’s still one of the most useful population health tools we have.So… who’s right?In this episode, we break down:- where BMI came from- what it was originally designed for- what BMI actually measures- whether BMI is useful for individuals- why athletes and muscular people complicate the conversation- how BMI relates to disease risk and mortality- the biggest misconceptions about BMI- weight stigma and the ethics of discussing body weight- whether BMI should still be used in healthcare todayWe also discuss how social media has shaped the BMI debate — and why many online conversations oversimplify both the science and the criticism.This is not a “BMI is perfect” episode.And it’s not a “BMI is meaningless” episode either.As usual, we aim for nuance over outrage.We hope you like it.P.S., If you want to support us and would like monthly lifting workouts, you can join the Momentum by Sohee fitness app. http://momentumbysohee.comIf you are interested in fat loss science, you can purchase Ben's best-selling comprehensive fat loss book, Everything Fat Loss. http://geni.us/EverythingFatLoss

Send us Fan MailAlcohol is one of the most widely consumed substances in the world, but the science around it is more confusing than most people realise.In this episode, we break down what the evidence actually says about alcohol, fat loss, appetite, muscle retention, and of course, a big disclaimer about health.We also discuss:- Why alcohol research is so difficult- The problems with observational studies- The “red wine is healthy” narrative- Drinking culture - Dose-dependent riskAs always, the goal is objective and nuanced discussion, not exaggerated black and white views. Whilst we are absolutely not encouraging alcohol intake, we think it is a good idea for you to understand what the research actually says. If you enjoy evidence-based discussions about nutrition, fitness, and health myths, subscribe and let us know what topics you want us to cover next.P.S., If you want to support us and you would like monthly lifting workouts, you can join the Momentum by Sohee fitness app. http://momentumbysohee.comIf you are interested in fat loss science, you can purchase Ben's best-selling comprehensive fat loss book, Everything Fat Loss. http://geni.us/EverythingFatLoss

Send us Fan MailWe are back from our break, and it gives us great pleasure to introduce you to our baby.(For privacy reasons, we are not showing her face or telling the world her name. The thumbnail is a stock photo and not of her, because some people on the internet can be creepy).In this episode, we answer the questions everyone wanted to ask us about childbirth, postpartum recovery, and the first few weeks of parenthood.We talk about:- pain relief- epidurals- sleep deprivation- tearing- postpartum depression- life with a newbornPlus all the gross and emotional stuff that you would expect from an unfiltered episode.We also share parts of the birth experience, what surprised us most, and the things nobody fully prepares you for before becoming parents.This is our most sleep-deprived episode yet. We hope you like it.P.S., If you want to support us, and would like monthly lifting workouts, you can join the Momentum by Sohee fitness app. http://momentumbysohee.comIf you are interested in fat loss science, you can purchase Ben's best-selling comprehensive fat loss book, Everything Fat Loss. http://geni.us/EverythingFatLoss

Send us Fan MailThis episode is a little different from our usual ones.With our baby about to arrive, we wanted to take a moment to sit down and talk very candidly about how we’re feeling right now. The excitement, the nerves, the uncertainty, and the reality that life as we know it is about to change in a big way. Please note that we recorded this episode a few weeks ago, but planned to release it right around her due date.We’ve spent a lot of time on this podcast talking about fitness, health, and evidence-based topics, but this felt like an important moment to share something more personal. Not because we have all the answers, but because we wanted to let you in on where we’re at before stepping into this next chapter.In this episode, we talk about:- What this transition into parenthood feels like for us- The mix of emotions that comes with such a big life change- How we’re thinking about what comes next- Why we felt it was important to record this before she arrivesIf you’ve been listening to the podcast, thank you for being here. It genuinely means a lot to us, and we don’t take that for granted.This episode might mark the beginning of a hiatus for us. If that happens, we are not sure how long it will last, but wanted to let you know in advance.Thank you for all of your support. --If you would like monthly lifting workouts, you can join the Momentum by Sohee fitness app. http://momentumbysohee.comIf you are interested in fat loss science, you can purchase Ben's best-selling comprehensive fat loss book, Everything Fat Loss. http://geni.us/EverythingFatLoss

Send us Fan MailYou’ve seen them everywhere: dramatic before and after transformation photos promising incredible results. But how reliable are they really?In this episode, we break down why transformation photos are often not what they seem. Sometimes they are completely fictitious and at other times they can be misleading, even when the person in the photo is real.We talk about some of the obvious factors, like lighting, pump, and performance enhancing drugs, plus some that most people never consider, including selection bias, and how it makes you feel as the consumer of that content.We also discuss:Why transformation photos are such powerful marketing toolsHow social media amplifies the most extreme visual resultsWhat transformation photos can show (and what they absolutely cannot)The difference between real progress and curated progressHow to evaluate fitness claims more criticallyThis episode isn’t about calling individuals out, it’s about helping you better understand what you’re actually seeing online.If you’ve ever compared yourself to a transformation post and wondered why your progress looks different, this conversation is for you.P.S., If you want to support us and would like monthly lifting workouts, you can join the Momentum by Sohee fitness app. http://momentumbysohee.comAlternatively, if you are interested in fat loss science, you can purchase Ben's best-selling comprehensive fat loss book, Everything Fat Loss. http://geni.us/EverythingFatLoss

Send us Fan MailIn this episode, we sit down with one of our closest friends, Registered Dietitian and New York Times best-selling author of 'So Easy, So Good', Kylie Sakaida (nutritionbykylie) to answer some of the internet’s most controversial nutrition questions.There’s a lot of strong opinions online about food right now, from seed oils and monosodium glutamate (MSG) to soy and the latest updates to the U.S. dietary guidelines. In this conversation, we explore where the confusion comes from and what the evidence actually says.We discuss:The biggest nutrition myths on social mediaThe internet debate around seed oilsThe truth about monosodium glutamate (MSG)Common myths about soyHow nutrition misinformation spreads onlineThe new U.S. dietary guidelinesWhat balanced, sustainable nutrition actually looks likeNutrition for people with ADHDOur goal with this episode is to bring nuance and clarity to topics that are often discussed in very black-and-white ways.If you’ve ever felt confused by conflicting nutrition advice, this conversation is for you.If you would like monthly lifting workouts, you can join the Momentum by Sohee fitness app. http://momentumbysohee.comIf you are interested in fat loss science, you can purchase Ben's best-selling comprehensive fat loss book, Everything Fat Loss. http://geni.us/EverythingFatLoss

Send us Fan MailMost people have heard the advice: “eat less, move more.”And technically from a thermodynamics perspective… it’s true.But if it were actually helpful, far fewer people would struggle with weight loss.In this episode, we break down why this phrase, despite sounding simple and logical, often fails people in the real world. We discuss the gap between theory and practice, why oversimplified advice can lead to frustration and rarely to sustainable long-term change.We also explore:Why “eat less” is far more complicated than it soundsThe role of environment, habits, biology, and psychologyHow vague advice creates confusion instead of clarityThis isn’t about dismissing energy balance. It’s about understanding why knowing something doesn’t always translate into doing it.If you’ve ever felt like you know what to do but still struggle to apply it, this episode is for you.If you would like monthly lifting workouts, you can join the Momentum by Sohee fitness app. http://momentumbysohee.comIf you are interested in fat loss science, you can purchase Ben's best-selling comprehensive fat loss book, Everything Fat Loss. http://geni.us/EverythingFatLoss

Send us Fan MailYour fitness activity tracker probably isn't fully trustworthy and the science backs it up.In this episode, we dig into the research on fitness activity tracker (smart watch) accuracy, diving deep into the research especially for the Apple Watch, Fitbit, Garmin and Oura Ring.From step counts and heart rate monitoring to calorie burn and sleep tracking, we break down what the data actually says, and the results might surprise you.Whether you're training for a race, trying to hit 10,000 steps, or just wondering if your tracker is giving you the full picture, this episode is for you.What we cover:- How accurate are Apple Watch, Fitbit, Garmin and Oura Ring really?- Which metrics are most (and least) reliable.- What the latest research says about wearable accuracy.- Should you trust your tracker's calorie and heart rate data? If not, how big is the margin of error?Perhaps most importantly, does it matter if smart watchers and fitness activity trackers aren't fully accurate? Maybe that doesn't matter.P.S., if you enjoy these free podcast episodes and want to support us, there are two main ways of doing so. If you would like monthly lifting workouts, you can join the Momentum by Sohee fitness app. http://momentumbysohee.comIf you are interested in fat loss science, you can purchase Ben's best-selling comprehensive fat loss book, Everything Fat Loss. http://geni.us/EverythingFatLoss

Send us Fan MailIn this episode, Sohee and Ben sit down for a candid (and occasionally exposing) relationship Q&A in which nothing is off limits.We kick things off with a rapid-fire round of “Who’s more likely to…” — from who apologizes first after an argument, who’s more likely to spend money, who stays calm in an emergency, and more. Then we zoom out into the bigger stuff.We share how we met, how quickly we knew this was it, and the small, everyday habits that actually keep our relationship strong. We talk honestly about balancing being business partners and romantic partners, how we divide labor at home, and when we knew we wanted to become parents.The final stretch gets deeper:What would actually be a deal breaker? Is there anything from our past that still impacts us today?What scares us most about our relationship?What makes each of us feel especially loved? If you’re in a relationship, curious about our dynamic, or simply enjoy hearing how couples actually work through things — this one’s for you.

Send us Fan MailIs 10,000 steps per day actually necessary for good health?In this episode, we break down where the 10,000-step target came from (including the Japanese marketing origin story), what the scientific research really shows, and whether more steps always mean better health.We cover:- Where the 10,000 steps idea started- What large cohort studies show about steps and mortality- The dose–response relationship between steps and health- Whether intensity matters more than total steps- How many steps are “enough” for most people- The difference between fat loss goals and longevity outcomes- Whether 10,000 is optimal… or just a nice round numberIf you’ve ever felt guilty for not hitting 10k or assumed it was the gold standard, this episode will give you a clearer, evidence-based perspective.As always, we focus on nuance over extremes and data over dogma.

Send us Fan MailUltra-processed food is being blamed for everything from obesity to heart disease. But is it really that simple? In this episode, we break down what “ultra-processed food” actually means, where the term comes from, and what the scientific evidence really says. We discuss the NOVA classification system, the research linking ultra-processed food to chronic disease, and the well-known randomized controlled trial led by Kevin Hall at the National Institutes of Health, amongst other newer research papers.But we also explore the nuance.- Are all ultra-processed foods equally harmful?- Is processing itself the problem — or are other factors at play?- And could “ultra-processed” be an oversimplified label for a much more complicated issue?We talk about:- What counts as ultra-processed food (and what surprises people)- The strongest evidence linking UPFs to weight gain and disease- The limitations of observational nutrition research- Whether bread deserves the same label as sodaIf you’re confused by the headlines or tired of nutrition being reduced to good vs bad, this episode is for you.Subscribe for more evidence-based conversations about health, fitness, and nutrition.

Send us Fan MailIn episode 10 of the All or Something Podcast, we’re sharing 10 things we’ve changed our minds about—and why.Over the years, our views on health, fitness, and life have evolved as we’ve gained more experience, seen better evidence, and made our own mistakes. In this conversation, we break down what we used to believe, what challenged those beliefs, and what we believe now.This episode isn’t about being “right.” It’s about growth, nuance, and being willing to update your thinking when new information shows up.If you’re interested in health and fitness myths, changing your mindset over time, evidence-based health advice, learning from mistakes, long-term thinking and personal growth, this episode is for you.

Send us Fan MailIn this episode of the All or Something Podcast, we share 10 practical ways to lose weight and improve your health—without dieting.If you’re tired of restrictive diets, obsessive calorie counting, and feeling like weight loss and health improvements always have to be a miserable journey, this episode is for you. We break down what actually matters for long-term results, focusing on habits, behaviours, and health markers instead of short-term scale changes.We talk about:- Why dieting often backfires- Habits that highly successful dieters tend to use- Simple behavior changes that can improve health and body composition- What to focus on if your goal is sustainability, not quick fixesThis episode isn’t about overly strict rules, meal plans, or cutting out entire food groups. It’s about building a healthier lifestyle that could support weight loss as a side effect, rather than being the sole objective.Whether your goal is fat loss, better energy, improved health, or improve your relationship with food, these ten tips could help.

Send us Fan MailDo 95% of diets really fail?The claim that “95% of diets fail” is everywhere — but is it actually true?In this episode of the All or Something Podcast, we break down where the 95% statistic comes from, why it’s often misunderstood, and what modern research really says about long-term weight loss success.While long-term weight loss outcomes can be challenging, the idea that diets universally “fail” is an oversimplification based largely on outdated research. We explore how weight loss "success" is defined in studies, why weight regain is common, and what this means for people trying to make sustainable changes without shame, fear, or diet culture myths.If you’ve ever felt like weight loss “never works,” this conversation will help you understand the science more clearly — and more compassionately.In this episode, we discuss:- Where the “95% of diets fail” claim originated- Why long-term weight loss success rates are often misrepresented- What newer research tells us about weight regain- Why framing matters when talking about weight loss and healthThis episode is for anyone confused or frustrated by conflicting weight loss advice, and for those who want a more nuanced, research-informed conversation.

Send us Fan MailIn this episode, I (Ben) share my background and how I ended up working in the fitness industry, from becoming a personal trainer to finding my voice online.We talk about why I’m passionate about discussing mental health, outwardly supporting women (without excluding men lol), why I don’t believe fat loss is easy or achievable in the same way for everyone, and why I think large parts of the fitness industry feel unwelcoming, exclusionary, and often harmful.I also open up about:What I strongly disagree with in the fitness industryThings I have said that have annoyed people online, and why I think they are often wrong about meMy own experiences with mental health, and why I’m so outspoken about mental health issues in fitnessThis episode is about what I stand for, who this podcast is for, and why I believe fitness needs to do better — especially for people who feel like they don’t “fit” the typical mould.If you’ve ever felt confused, blamed, or pushed aside by fitness culture, this episode is for you, and is the final part of the series where you get to know us as your hosts, before we move onto specific health, fitness and nutrition topics.

Send us Fan MailIn this episode, Sohee sits down with Ben for an honest, wide-ranging conversation about her fitness journey, career evolution, and the health and wellness opinions that have sparked both support and backlash online.From quitting bodybuilding to navigating body dysmorphia, perfectionism, and all-or-nothing thinking, Sohee shares the experiences that shaped her current philosophy around food, fitness, and personal responsibility. The conversation also tackles misunderstood topics like food habituation, “junk food,” obesity discourse, and why being comfortable in the grey area of health matters more than rigid rules.They also get personal—discussing criticism, online outrage, role modeling for a future daughter, and what it actually means to pursue health without obsession.This episode is for anyone who’s felt burned by diet culture, struggled with extremes in fitness, or wants a more sustainable, evidence-based approach to health and wellness.

Send us Fan MailIn Episode 5 of the All or Something Podcast, we dive into the most common New Year's resolution mistakes and how you can avoid them! Whether you're aiming for better fitness, healthier habits, or personal growth, we break down the pitfalls and provide practical tips to set you up for success. Don't start your resolutions without listening first!What you'll learn:- The top mistakes people make with their resolutions.- Practical tips to set realistic and achievable goals.- How to maximise the chances of you sticking to your goals this year.Tune in and make 2026 your best year yet!

Send us Fan MailIn this episode of the All or Something Podcast, we talk openly about the worst period of my life — living with Crohn’s disease. This is part of an introductory series where you get to meet both of your cohosts before we get into fitness and nutrition topics and have guests on.Although I have talked about this numerous times before, this is easily the deepest and most emotional I have ever had publicly about the disease. Discussing the diagnosis, the pain, the exhaustion, and the mental toll of chronic illness. We also talk about how it impacts both of our lives in the present day.This is a raw, emotional conversation about chronic illness, and what it’s really like to live with Crohn’s disease — the parts that are rarely spoken about.If you’re living with Crohn’s, IBD, or supporting someone with chronic illness, this episode is for you.

Send us Fan MailIn Episode 3 of the All or Something Podcast, we’re diving deep into Sohee’s first trimester and everything we’ve learned so far about pregnancy, symptoms, and the emotional ups and downs of early parenthood.Sohee opens up about her entire first trimester — the symptoms, emotions, surprises, and everything no one tells you about early pregnancy.We also answer your most-asked questions about trying to conceive, morning sickness, fears, body changes, and navigating the first 12 weeks together.We also answered your Instagram questions about pregnancy, trying to conceive, and first-trimester experiences, including:- Did we always want children, and how did we know we were ready?- How long were we trying before we got pregnant?- How did we handle the mental load of unsuccessful attempts?- Does Sohee have any fears about her body changing during pregnancy?- Any fears about becoming a mother for the first time?- How is she managing nutrition and healthy eating while pregnant?- Will Sohee release a pregnancy or prenatal exercise program?- When did morning sickness start, and what cravings or aversions showed up?- What were the hardest recurring first-trimester symptoms?- What was her experience with pregnancy-related sciatica?- How has her husband supported her throughout the first trimester?- What changes has she noticed that no one else seems to talk about?- The single most important thing she has learned about pregnancy so far.Whether you’re pregnant, trying to conceive, or just curious about what the first trimester is really like, this honest conversation covers the physical symptoms, emotional challenges, and unexpected moments that don’t often get discussed.

Send us Fan MailRunning the New York City Marathon, while pregnant.In today's episode of the All or Something Podcast, we do a fireside debrief of the New York City Marathon.Marathon runners are a rare breed of people, and most of you watching this probably don't want to run a marathon, so while we talk about marathon running (obviously) we also talk about how we got into running in the first place, and advice we have for beginners.Originally, this was planned as Ben interviewing Sohee, but Ben ended up finding a way to join her in the race, after she found out she was pregnant and wanted to cross the finish line with her daughter.We cover some questions that people asked on Instagram.What made us both start running?When did recreational running turn into racing?The biggest obstacles of marathon prep?How did you cope with your first trimester symptoms and how hard was running during this time?Biggest running mistakes that beginners make?What are your best tips for people wanting to get into running?As always, thank you all for watching and listening. We appreciate having you here.

Send us Fan MailWelcome to the All or Something Podcast, hosted by Sohee and Ben, your new go-to show for conversations about health, life, and everything in between.In this intro episode, we share who we are, what we’re about, and what you can expect from future episodes. We’ll dive into evidence-based workout tips, healthy habit formation, nutrition strategies and plenty more!