All or Something Podcast

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

They unpack why the slogan "eat less, move more" sounds logical but often fails in practice. Conversation covers how vague advice is misapplied, the many biological and environmental forces shaping intake and activity, and why mindset and sustained support matter. They map the complex drivers under the simple energy-balance idea and highlight real-world barriers to lasting change.

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.