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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

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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

Send a text

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.

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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.

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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.

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In 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 episode isn’t about being “right.” It’s about growth, nuance, and being willing to update your thinking when new information shows up.

If you’re interested in health and fitness myths, changing your mindset over time, evidence-based health advice, learning from mistakes, long-term thinking and personal growth, this episode is for you.