All or Something Podcast

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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

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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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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

Send us Fan Mail
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

Send us Fan Mail
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