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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

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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

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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

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You sent in your questions, and we answered them.

In this episode, we're doing something a little different and stepping away from our usual deep dives into nutrition, weight loss, fitness myths, and research. We asked for your questions on Instagram, and we gave no specifications on what they needed to be. This was essentially an "ask us anything".

We received a lot of questions and coincidentally, about 80% of them were to do with our baby (apart from the odd one about whales, trees and sandwiches!).

We didn't expect the Q&A to take that direction, but we're glad it did.

Although this episode was a different change of direction, it was actually really enjoyable for us because we like the idea we can talk to you about personal things, and it is also nice just answering your questions because it feels a little bit more like we are having this conversation in person, rather than over the internet.

So, yes. This is a very different change of pace, but we hope you like it!

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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Fat shaming is often defended as "motivation," "accountability," or simply "telling the truth."

But does it actually help people improve their health? Does fat shaming encourage people to exercise more, eat less food, and eventually have a healthy and happy life?

In this episode, we take a deep dive into the research on weight stigma, fat shaming, and health outcomes. We discuss the difference between talking about health and humiliating people, the psychological effects of shame, weight stigma in healthcare, and whether public criticism of body size encourages or discourages healthy behaviors.

We also explore:
- What weight stigma actually is
- Whether shame motivates long-term change
- The impact of weight stigma on eating behaviors
- Weight stigma in healthcare settings
- Social media, fitness culture, and body judgment
- Why this topic is so emotionally charged

It is possible to discuss health, and even negative health risks, without having to resort to insults and bullying.

As always, our goal is not to take an ideological position, but to examine what the evidence actually shows.

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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BMI (body mass index) is one of the most controversial tools in health and fitness.
Some people say it’s outdated, inaccurate, and harmful. Others argue it’s still one of the most useful population health tools we have.

So… who’s right?

In this episode, we break down:
- where BMI came from
- what it was originally designed for
- what BMI actually measures
- whether BMI is useful for individuals
- why athletes and muscular people complicate the conversation
- how BMI relates to disease risk and mortality
- the biggest misconceptions about BMI
- weight stigma and the ethics of discussing body weight
- whether BMI should still be used in healthcare today

We also discuss how social media has shaped the BMI debate — and why many online conversations oversimplify both the science and the criticism.

This is not a “BMI is perfect” episode.
And it’s not a “BMI is meaningless” episode either.

As usual, we aim for nuance over outrage.

We hope you like it.

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

Alcohol is one of the most widely consumed substances in the world, but the science around it is more confusing than most people realise.

In this episode, we break down what the evidence actually says about alcohol, fat loss, appetite, muscle retention, and of course, a big disclaimer about health.

We also discuss:
- Why alcohol research is so difficult
- The problems with observational studies
- The “red wine is healthy” narrative
- Drinking culture
- Dose-dependent risk

As always, the goal is objective and nuanced discussion, not exaggerated black and white views. Whilst we are absolutely not encouraging alcohol intake, we think it is a good idea for you to understand what the research actually says.

If you enjoy evidence-based discussions about nutrition, fitness, and health myths, subscribe and let us know what topics you want us to cover next.

P.S., If you want to support us and 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