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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 the consumer of that content.

We also discuss:

• Why transformation photos are such powerful marketing tools
• How social media amplifies the most extreme visual results
• What transformation photos can show (and what they absolutely cannot)
• The difference between real progress and curated progress
• How to evaluate fitness claims more critically

This 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

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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:

• The biggest nutrition myths on social media
• The internet debate around seed oils
• The truth about monosodium glutamate (MSG)
• Common myths about soy
• How nutrition misinformation spreads online
• The new U.S. dietary guidelines
• What balanced, sustainable nutrition actually looks like
• Nutrition for people with ADHD

Our 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

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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:

• Why “eat less” is far more complicated than it sounds
• The role of environment, habits, biology, and psychology
• How vague advice creates confusion instead of clarity

This 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