All or Something Podcast – Details, episodes & analysis

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All or Something Podcast

Sohee and Ben Carpenter

Health & Fitness

Frequency: 1 episode/8d. Total Eps: 33

The All or Something Podcast is where Sohee and Ben bring their real, evidence-based approach to health, fitness and everyday life. Each week, we dive into the habits, strategies and mindset shifts that help you live fitter, healthier, happier lives.

As longtime creators in the wellness space, we go beyond quick tips and trending advice. Expect honest conversations, practical takeaways, and a balance of science, humor and real-life experience.

If you’re ready for growth that feels realistic, not all or nothing, hit the follow and come hang out with us every week.

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Everything We Thought We Knew About Building Muscle Was Wrong

Tuesday, August 18, 2026 • Duration 01:11:54

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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 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.com

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

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Your Metabolism Isn't Broken (But It Is Adapting)

Tuesday, August 11, 2026 • Duration 51:53

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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 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.com

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

Why Everyone's Arguing About Blueberry and Banana Smoothies

Tuesday, August 4, 2026 • Duration 25:04

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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
- 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 research

As 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.com

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

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The Health and Fitness Myths That Need to Die (with Jordan Feigenbaum)

Tuesday, July 28, 2026 • Duration 01:51:33

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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.

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.com

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

Timestamps

0:00 Introduction
9:09 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?

Why You Can't Trust What People Say They Eat

Tuesday, July 21, 2026 • Duration 54:16

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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
- 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 weight

Rather 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.com

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

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The Big GLP-1 Debate: What the Science ACTUALLY Says

Tuesday, July 14, 2026 • Duration 01:18:09

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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:

How GLP-1 medications work
Expected weight loss outcomes
Effects on hunger and appetite
Muscle loss and body composition
Safety and side effects
Long-term use
Common misconceptions and myths

As 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.com

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

You Know What To Do... But Why Is It Still So Hard?

Tuesday, July 7, 2026 • Duration 01:08:41

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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 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 story

If 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.com

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

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What New Research Reveals About Women's Training

Tuesday, June 30, 2026 • Duration 01:04:48

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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 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 training

If 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.com

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

Why Some People Find Weight Loss Harder Than Others

Tuesday, June 23, 2026 • Duration 52:40

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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 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 not

If 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.com

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

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Women's Health Myths That Need to Die (Pregnancy, Menopause & Menstrual Cycles)

Tuesday, June 16, 2026 • Duration 01:19:35

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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.
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 wrong

Whether 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.com

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

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All or Something Podcast – Details, episodes & analysis

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All or Something Podcast – Details, episodes & analysis

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