All or Something Podcast
The All or Something Podcast is where Sohee and Ben bring their real, evidence-based approach to health, fitness and everyday life. Each week, they dive into the habits, strategies and mindset shifts that help you live fitter, healthier, happier lives. As longtime creators in the wellness space, they go beyond quick tips and trending advice, offering honest conversations, practical takeaways, and a balance of science, humor and real-life experience.
Episodes
Everything We Thought We Knew About Building Muscle Was Wrong
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
Your Metabolism Isn't Broken (But It Is Adapting)
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 l
Why Everyone's Arguing About Blueberry and Banana Smoothies
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 famou
The Health and Fitness Myths That Need to Die (with Jordan Feigenbaum)
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 pe
Why You Can't Trust What People Say They Eat
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 res
The Big GLP-1 Debate: What the Science ACTUALLY Says
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
You Know What To Do... But Why Is It Still So Hard?
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 Podca
What New Research Reveals About Women's Training
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 investi
Why Some People Find Weight Loss Harder Than Others
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 progra
Women's Health Myths That Need to Die (Pregnancy, Menopause & Menstrual Cycles)
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 dur
We Answered Your Questions (Nothing Was Off Limits)
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 o
If Fat Shaming Worked, Wouldn't It Have Worked By Now?
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 he
Why BMI Is More Controversial Than You Think
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 indiv
Alcohol and Fat Loss: What the Science ACTUALLY Says
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 observationa
What Childbirth Was REALLY Like. Honest New Parent Q&A
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 fir
An Emotional Final Episode Before She Arrives
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 i
Why You Should Not Trust Fitness Transformation Photos
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 obvio
A Registered Dietitian Debunks the Biggest Nutrition Myths on Social Media ft. Kylie Sakaida
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 l
Why “Eat Less, Move More” Doesn’t Actually Work
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 oversimpl
Your Fitness Tracker Is Probably Wrong (And Here's the Proof)
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 d
Behind Our Marriage: The Fun, The Fights, & The Future
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
Do You Really Need 10,000 Steps a Day? (What the Science Actually Says)
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
The Real Truth About Ultra-Processed Foods
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
10 Things We Changed Our Minds About (After Years in Fitness & Health)
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 epis
10 Ways to Lose Weight and Improve Your Health Without Dieting
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
Do 95% of Diets Really Fail? The Uncomfortable Truth About Long-Term Weight Loss
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 un
My Controversial Fitness Opinions That Made People Angry (And Why I Stand by Them)
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 par
Food Freedom, Body Dysmorphia, and the Fitness Industry’s Grey Area
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 ar
Don't Make a New Year's Resolution Without Listening to This
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 lear
The Most Honest Conversation About Crohn’s Disease I’ve Ever Had
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 h
The First Trimester Rollercoaster: What Nobody Tells You About Pregnancy
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 questi
Running the New York City Marathon While Pregnant: Our Story
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
Meet Your Hosts Sohee and Ben Carpenter
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!
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