All or Something Podcast

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Jordan Feigenbaum of Barbell Medicine joins us to separate evidence from internet myths. We discuss testosterone, cortisol, menopause, lifting injuries, GLP-1 medications, artificial sweeteners, blood pressure, resistance training, and what the latest research actually says about building muscle and improving health.

Along the way we unpack why bodybuilding may be safer than many people think, whether cortisol is really the "stress hormone" social media makes it out to be, how much menopause actually affects muscle gain, whether testosterone levels predict training results, and what happens to muscle while taking GLP-1 medications.

If you're tired of fitness advice based on anecdotes and algorithms, 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

Timestamps

0:00 Introduction
9:09 Has health optimization become an unhealthy obsession?
16:18 Is cortisol getting an unfair reputation?
24:46 Are we focusing on the wrong health markers for longevity? What actually matters? 
33:52 Is heavy lifting inherently dangerous? 
40:57 Does lifting weights cause more injuries than other forms of exercise like running? 
47:02 How much does lifting technique actually matter? 
57:38 “You don’t need cardio if your goal is to lose fat.” What is the truth? 
1:03:40 Do women gain muscle at the same rate as men? 
1:06:47 Does menopause change the rate of muscle growth? 
1:13:25 People seem to be more afraid of diet soda than alcohol. Why do you think that is? 
1:22:05 Do you think people are focusing too much on the weight loss aspect of GLP-1 medications? 
1:27:26 Would there ever be reasons for people to take GLP-1 medications without a desire for weight loss? 
1:30:58 Do GLP-1 medications make you lose muscle? 
1:41:20 What is something you’ve changed your mind on? 
1:44:55 What is a hill you’re willing to die on?

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How do scientists know how many calories people actually eat?

It sounds like a simple question, but measuring food intake is actually extremely difficult. If someone says they are eating 2000 calories per day, how accurate is that number likely to be?

In this episode, we explore the evidence behind calorie underreporting, why self-reported food intake is often inaccurate, and how researchers verify whether people are truly eating what they say they are.

We discuss:
- Why food diaries and dietary recalls are often unreliable
- The science of calorie underreporting
- How researchers try to verify what people eat
- Why people often underreport intake without realising it
- The implications for nutrition and obesity research
- What this means for anyone trying to lose weight

Rather than blaming individuals, we examine why accurately measuring food intake is so difficult (even under research conditions) and how scientists have developed better methods to study energy balance.

Whether you're interested in nutrition, weight loss, or how research is conducted, this episode offers an evidence-based look at one of the most important (and misunderstood) topics in nutrition science.

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
GLP-1 medications such as Ozempic, Wegovy, Zepbound and Mounjaro have become one of the most controversial topics in health and fitness.

Are they “cheating”? Are people with obesity simply lacking willpower? Are these medications safe? And what does the research actually show about weight loss, appetite, muscle retention, metabolic health, and long-term outcomes?

In this episode, we sit down with Dr. Spencer Nadolsky for a comprehensive, evidence-based deep dive into GLP-1s. Rather than relying on social media opinions, we examine what the scientific literature says about:
How GLP-1 medications work
Expected weight loss outcomes
Effects on hunger and appetite
Muscle loss and body composition
Safety and side effects
Long-term use
Common misconceptions and myths
As always, our goal was not necessarily to promote and sensationalize nor condemn and dismiss GLP-1s, but to provide an objective discussion of the current evidence so you can make more informed decisions.

If you’ve seen strong opinions online and wanted a balanced explanation grounded in research, 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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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