All or Something Podcast

Sohee and Ben Carpenter

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.

  1. An Emotional Final Episode Before She Arrives

    7 ABR

    An Emotional Final Episode Before She Arrives

    Send us Fan Mail 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 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 arrives If 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.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

    1 h
  2. Why You Should Not Trust Fitness Transformation Photos

    31 MAR

    Why You Should Not Trust Fitness Transformation Photos

    Send us Fan Mail 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 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.com Alternatively, 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

    44 min
  3. A Registered Dietitian Debunks the Biggest Nutrition Myths on Social Media ft. Kylie Sakaida

    25 MAR

    A Registered Dietitian Debunks the Biggest Nutrition Myths on Social Media ft. Kylie Sakaida

    Send us Fan Mail 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: 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.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

    1 h 22 min
  4. Why “Eat Less, Move More” Doesn’t Actually Work

    17 MAR

    Why “Eat Less, Move More” Doesn’t Actually Work

    Send us Fan Mail 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: Why “eat less” is far more complicated than it soundsThe role of environment, habits, biology, and psychologyHow vague advice creates confusion instead of clarityThis isn’t about dismissing energy balance. It’s about understanding why knowing something doesn’t always translate into doing it. If you’ve ever felt like you know what to do but still struggle to apply it, this episode is for you. If you 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

    54 min
  5. Your Fitness Tracker Is Probably Wrong (And Here's the Proof)

    10 MAR

    Your Fitness Tracker Is Probably Wrong (And Here's the Proof)

    Send us Fan Mail 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 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.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

    59 min
  6. Behind Our Marriage: The Fun, The Fights, & The Future

    3 MAR

    Behind Our Marriage: The Fun, The Fights, & The Future

    Send us Fan Mail 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 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.

    1 h 18 min
  7. Do You Really Need 10,000 Steps a Day? (What the Science Actually Says)

    24 FEB

    Do You Really Need 10,000 Steps a Day? (What the Science Actually Says)

    Send us Fan Mail 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 - The difference between fat loss goals and longevity outcomes - Whether 10,000 is optimal… or just a nice round number If 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.

    58 min
  8. The Real Truth About Ultra-Processed Foods

    17 FEB

    The Real Truth About Ultra-Processed Foods

    Send us Fan Mail 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 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 soda If 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.

    55 min
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Información

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.

Ficha técnica

  • Creado por
    Sohee and Ben Carpenter
  • Años en activo
    2025 - 2026
  • Episodios
    18
  • Clasificación
    Explícito
  • Derechos de autor
    © 2026 All or Something Podcast
  • Sitio web del podcast
    All or Something Podcast
  • Proveedor

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