Send us Fan Mail

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

Send us Fan Mail

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