All or Something Podcast

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What are we getting wrong about mental health?

Mental health is talked about more openly than ever, but more conversation doesn't necessarily mean better understanding.

In this episode, we sit down with Dr. Mike Banna to unpack some of the biggest misconceptions around mental health, mental illness, lifestyle, and modern medicine.

We discuss where the line is between normal emotions like sadness, stress and anxiety and a diagnosable mental health disorder. We talk about the warning signs that someone may not be coping as well as they...

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Intermittent fasting was supposed to change the way we think about eating. For years, fasting was one of the biggest trends in nutrition and health. 

The idea was simple, when you eat might be as important or more important than what you eat. Timing your meals properly could help you lose weight, improve your metabolic health, reduce your risk of disease, and perhaps even live longer.

16:8 became a household term. The 5:2 diet exploded in popularity. Alternate-day fasting attracted serious scientific attention. Books, podcasts and social media turned intermittent fasting i...

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In this episode, Sohee opens up about something she hasn’t talked about publicly before (or privately, really). This is her experience with postpartum depression and the mental health challenges she has faced since becoming a mum.

We talk honestly about what postpartum depression can actually look and feel like, why it doesn’t always look like the stereotypical picture of depression, and the feelings that can be difficult to admit.

We also discuss postpartum rage, anxiety, intrusive thoughts, the enormous transition into parenthood, and why new mothers can stru...

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Cheat 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 tak...

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How 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...

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Most 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 Bigg...

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This 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
...

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Jordan 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.<...

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How 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
...

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GLP-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:

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Most 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...

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For 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...

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Why 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...

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Women'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.

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You 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...

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Fat 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...

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BMI (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 BM...

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Alcohol 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 risk

As always, the goal...

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We 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
...

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This 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 podc...

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You’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...

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In 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:

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Most 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:

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Your 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...

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In 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 relations...

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Is 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...

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Ultra-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 equal...

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In 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...

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In 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 succe...

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Do 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 com...

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In 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:

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In 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...

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In 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...

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In 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 chron...

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In 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...

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Running 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...

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Welcome 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!