Shows
All or Something PodcastDo You Really Need 10,000 Steps a Day? (What the Science Actually Says)Send a textIs 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...
2026-02-2458 min
All or Something PodcastUltra-Processed Food: The Truth (It’s Complicated)Send a textUltra-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 harmf...
2026-02-1754 min
All or Something Podcast10 Things We Changed Our Minds About (After Years in Fitness & Health)Send a textIn 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.
2026-02-101h 10
All or Something Podcast10 Ways to Lose Weight and Improve Your Health Without DietingSend a textIn this episode of the All or Something Podcast, we share 10 practical ways to lose weight and improve your health—without dieting.If you’re tired of restrictive diets, obsessive calorie counting, and feeling like weight loss and health improvements always have to be a miserable journey, this episode is for you. We break down what actually matters for long-term results, focusing on habits, behaviours, and health markers instead of short-term scale changes.We talk about:- Why dieting often backfires- Habits that highly successful diete...
2026-02-031h 11
All or Something PodcastDo 95% of Diets Really Fail? The Uncomfortable Truth About Long-Term Weight LossSend a textDo 95% of diets really fail?The claim that “95% of diets fail” is everywhere — but is it actually true?In this episode of the All or Something Podcast, we break down where the 95% statistic comes from, why it’s often misunderstood, and what modern research really says about long-term weight loss success.While long-term weight loss outcomes can be challenging, the idea that diets universally “fail” is an oversimplification based largely on outdated research. We explore how weight loss "success" is defined in studies, why weight regain is common, an...
2026-01-2756 min
All or Something PodcastMy Controversial Fitness Opinions That Made People Angry (And Why I Stand by Them)Send a textIn this episode, I (Ben) share my background and how I ended up working in the fitness industry, from becoming a personal trainer to finding my voice online.We talk about why I’m passionate about discussing mental health, outwardly supporting women (without excluding men lol), why I don’t believe fat loss is easy or achievable in the same way for everyone, and why I think large parts of the fitness industry feel unwelcoming, exclusionary, and often harmful.I also open up about:What I strongly disagree with in t...
2026-01-201h 45
来日方长医生自己在做什么：顶级专家亲身实践的 15 项方案深入了解为何一项大型研究发现：避免阳光照射的死亡风险竟与吸烟相当，以及一位医生如何成功逆转 2 型糖尿病，重新跑赢自己的孙辈。本期节目揭示 15 项顶级专家亲身实践的健康方案，包括“口贴呼吸”为何能显著提升深度睡眠，以及有氧运动如何像一场神经化学“泡泡浴”，在生理层面促进大脑生长。从重建流失的肌肉，到通过“心理距离”提升抗压与韧性，你将学到顶级健康专家用于抗炎、延长寿命的、真正有科学依据的关键习惯。我们每周都会为你收听全球最优秀的健康播客，结合真实的个人故事与临床研究，提炼出最关键、最实用、可立即应用的行动要点—让你无需刷遍所有播客，也能掌握精华。Jan-16, Feel Stuck, Confused, or Behind? Use THIS…, On PurposeJan-16, Weight Regain After GLP1s + Why It’s…, Dr. TynaJan-16, Seth Meyers, Handling Performance Anxiety…, 10% HappierJan-16, Julie Taguchi, Does Hormone Replacement Cause…, Thyroid FixerJan-16, Charles Bohdy, The Dirty Truth About Your Home’s…, Longevity (N. Niddam)Jan-16, Brené Brown, How to Stop Betraying Yourself…, School of GreatnessJan-16, David Renteln, The Superbrain Drug Politicians Use…, Human UpgradeJan-16, Nick Barringer, Lose Fat Without Losing Muscle…, Optimal ProteinJan-16, Dr Wendy Suzuki, Do This Every Day to Reduce…, Feel Better Live MoreJan-15, Adam Lane Smith, Why 65% of People Suck at…, Human UpgradeJan-15, Maya Shankar, Navigating Unexpected Life Changes…, Rich RollJan-15, Why Your Hair Is Thinning After 40…, Everyday WellnessJan-15, Wendy Suzuki, Tools to Boost Attention & Memory…, Huberman LabJan-15, Dr Navaz Habib, What You’ve Been Told About the…, Boundless LifeJan-15, Why Lifestyle Medicine Is Mitochondrial…, EnergizedJan-14, Jonathan Jarecki, Can Sunlight Add Years to Your…, Dhru PurohitJan-14, Dr David Unwin, Use Food to Transform Your Health…, Feel Better Live MoreJan-14, Steve Young, From Super Bowl MVP to Managing…, Tim FerrissJan...
2026-01-1720 min
Wei's Longevity NotesWhat Doctors Do: 15 Protocols Top Experts Use on ThemselvesDiscover why a massive study found that avoiding sunlight carries the same mortality risk as smoking, and how one doctor reversed his Type 2 diabetes to outrun his grandchildren. We reveal 15 expert protocols, including why "mouth taping" dramatically improves deep sleep and how aerobic exercise acts as a neurochemical "bubble bath" to physically grow your brain. From rebuilding lost muscle to "psychological distancing" for resilience, learn the exact science-backed habits that top health experts use to fight inflammation and extend their lifespans.We listen to the best health podcasts for you every week and pull out the key...
2026-01-1735 min
All or Something PodcastFood Freedom, Body Dysmorphia, and the Fitness Industry’s Grey AreaSend a textIn this episode, Sohee sits down with Ben for an honest, wide-ranging conversation about her fitness journey, career evolution, and the health and wellness opinions that have sparked both support and backlash online.From quitting bodybuilding to navigating body dysmorphia, perfectionism, and all-or-nothing thinking, Sohee shares the experiences that shaped her current philosophy around food, fitness, and personal responsibility. The conversation also tackles misunderstood topics like food habituation, “junk food,” obesity discourse, and why being comfortable in the grey area of health matters more than rigid rules.They also get pers...
2026-01-061h 49
All or Something PodcastDon't Make a New Year's Resolution Without Listening to ThisSend a textIn Episode 5 of the All or Something Podcast, we dive into the most common New Year's resolution mistakes and how you can avoid them! Whether you're aiming for better fitness, healthier habits, or personal growth, we break down the pitfalls and provide practical tips to set you up for success. Don't start your resolutions without listening first!What you'll learn:- The top mistakes people make with their resolutions.- Practical tips to set realistic and achievable goals.- How to maximise the chances of you sticking to your...
2026-01-0158 min
All or Something PodcastThe Most Honest Conversation About Crohn’s Disease I’ve Ever HadSend a textIn this episode of the All or Something Podcast, we talk openly about the worst period of my life — living with Crohn’s disease. This is part of an introductory series where you get to meet both of your cohosts before we get into fitness and nutrition topics and have guests on.Although I have talked about this numerous times before, this is easily the deepest and most emotional I have ever had publicly about the disease. Discussing the diagnosis, the pain, the exhaustion, and the mental toll of chronic illne...
2025-12-161h 41
All or Something PodcastThe First Trimester Rollercoaster: What Nobody Tells You About PregnancySend a textIn Episode 3 of the All or Something Podcast, we’re diving deep into Sohee’s first trimester and everything we’ve learned so far about pregnancy, symptoms, and the emotional ups and downs of early parenthood.Sohee opens up about her entire first trimester — the symptoms, emotions, surprises, and everything no one tells you about early pregnancy.We also answer your most-asked questions about trying to conceive, morning sickness, fears, body changes, and navigating the first 12 weeks together.We also answered your Instagram questions about pregnancy, trying to conceive, and firs...
2025-12-091h 13
All or Something PodcastRunning the New York City Marathon While Pregnant: Our StorySend a textRunning the New York City Marathon, while pregnant.In today's episode of the All or Something Podcast, we do a fireside debrief of the New York City Marathon.Marathon runners are a rare breed of people, and most of you watching this probably don't want to run a marathon, so while we talk about marathon running (obviously) we also talk about how we got into running in the first place, and advice we have for beginners.Originally, this was planned as Ben interviewing Sohee, but Ben ended up...
2025-12-011h 14
All or Something PodcastMeet Your Hosts Sohee and Ben CarpenterSend a textWelcome to the All or Something Podcast, hosted by Sohee and Ben, your new go-to show for conversations about health, life, and everything in between.In this intro episode, we share who we are, what we’re about, and what you can expect from future episodes. We’ll dive into evidence-based workout tips, healthy habit formation, nutrition strategies and plenty more!
2025-11-2229 min
Athletic But Definitely A Party GirlFrom Underground Clubs To Underground Gyms: How Humans Thrive In Challenge with Miguel AlemarFrom growing up as a Dominican kid in the Heights, to immersing himself in the NYC 80’s club scene, to now owning one of the coolest gyms in the iconic West Village, Miguel Alemar is one of the most New York motherf*ckers I know (along with being a true embodiment of Athletic But Definitely A Party Girl and one of my best industry friends).In this conversation, we cover:The recipe for magnetism Auto-regulation: his simple tool for consistency without burnoutBalancing priorities as a dad and business ownerRed flags vs. green flags for evaluating fitness con...
2025-09-161h 04
Let The Boys WatchTrain To BusanLet the Boys Watch! Ben, Robbie, and Ryan typically watch movies that one or all of us have never seen, but sometimes we just watch whatever we want..It was Ben's movie week... and the winner of his internal poll was 2016's Train to Busan! Train to Busan was written by Park Joo-Suk and Yeon Sang-ho and was directed by Yeon Sang-ho. It stars Gong Yoo, Jung Yu-mi, Ma Dong-seok, Kim Su-an, Kim Eui-sung, Choi Woo-sik, Sohee, and more! We give our Plum scores and we brought back the segments!Send us an email: ltbwpodcast...
2025-08-1455 min
The Leaner You Podcast with Daniel Rosenthal and Santo Chiappetta#16 - You’re exercising, but you’re not strength trainingThink your workout class or following along to YouTube videos counts as strength training?Not so fast.In this episode, we break down why most classes and follow-along workouts DON'T actually count as strength training, and what does.We’re not here to trash your routine. In fact, we explain why those workouts still have value and why you should probably keep doing them.But if getting stronger, leaner, and more toned is the goal, you’ll want to hear this.Want to lose up to 15 lbs in t...
2025-06-0254 min
Love With a TwistGym QTDrew and Amber discuss how big fitness plays a role in all aspects of their life, including and especially the pineapple LS. But with gym culture, comes gym crushes. They discuss their dynamics with Sohee and Ben, and how these 2 have impacted them both long term, and on a day to day basis.
2023-07-1836 min
Progressively HorrifiedTrain to Busan (aka Sad Dad, Thicc Dad) with Chris SanchezTrigger Warnings: children in danger, death, zombies, instensely stressful situations throughout, blood, gore, intense violence Scare Level: TERRIFYING The BasicsDirector: Sang-Ho YeonWriters: Joo-Suk Park, Sang-ho YeonStars: Gong Yoo, Yu-mi Jung, Ma Dong-seok (you may also know as Don Lee), Su-an Kim, Kim Eui-sung, Choi Woo-sik, and former K-Pop star SoheeIMDB says: While a zombie virus breaks out in South Korea, passengers struggle to survive on the train from Seoul to Busan.Recommendations:Chris: The HandmaidenBen: SnowpiercerEmily: 28 Days LaterJeremy Uns...
2022-05-131h 56
The Jay Alderton Podcast#87 - The One Hour Business Challenge - Q&A With The Experts Episode 9Welcome to the final episode of a 9 part series where I ask 20 experts at the top of their fields in fitness, health and business the same 9 questions.
This episode asks the experts "If you only had an hour a day to work on your business what would you do?".
My list of Guests Includes...
Alan Barratt
Ben Carpenter
Ben Haldon
Chris Williamson
Dan Osman
Diren Kartal
Dr Mike
Emilia Thompson
Emma Storey Gordon
Felicity Rosina
Gr...
2022-04-2818 minThe Jay Alderton Podcast#86 - Expert Business Growth Tips - Q&A With The Experts Episode 8Welcome to the eighth episode of a 9 part series where I ask 20 experts at the top of their fields in fitness, health and business the same 9 questions.
This episode asks the experts "What has been the biggest learning curve in growing your own business over the past 5 years?".
My list of Guests Includes...
Alan Barratt
Ben Carpenter
Ben Haldon
Chris Williamson
Dan Osman
Diren Kartal
Dr Mike
Emilia Thompson
Emma Storey Gordon
Felicity Rosina
Graeme...
2022-04-2724 min
The Jay Alderton Podcast#85 - Build a Name For Yourself - Q&A With The Experts Episode 7Welcome to the seventh episode of a 9 part series where I ask 20 experts at the top of their fields in fitness, health and business the same 9 questions.
This 7th episode asks the experts "What were the biggest fitness mistakes you made at the start of your journey??".
My list of Guests Include...
Alan Barratt
Ben Carpenter
Ben Haldon
Chris Williamson
Dan Osman
Diren Kartal
Dr Mike
Emilia Thompson
Emma Storey Gordon
Felicity Rosina
Graeme Tomlinson
James Smith
Lucy Davis
Lucy Lord
Mark Coles
Paul Mort
Phil Graham
Shaun Stafford
Shelly Mccoy
Sohee Lee
2022-02-2725 minThe Jay Alderton Podcast#84 - How to Deal with Stress - Q&A With The Experts Episode 6Welcome to the sixth episode of a 9 part series where I ask 20 experts at the top of their fields in fitness, health and business the same 9 questions.
This sixth episode asks the experts "When you become stressed and overwhelmed what things do you do to help reduce it down?".
My list of Guests Include...
Alan Barratt
Ben Carpenter
Ben Haldon
Chris Williamson
Dan Osman
Diren Kartal
Dr Mike
Emilia Thompson
Emma Storey Gordon
Felicity Rosina
Gr...
2022-02-2327 minThe Jay Alderton Podcast#83 - Life Changing Books - Q&A With The Experts Episode 5Welcome to the fifth episode of a 9 part series where I ask 20 experts at the top of their fields in fitness, health and business the same 9 questions.
This fifth episode asks the experts "What book has had the biggest impact on your life in the past 5 years??".
My list of Guests Include...
Alan Barratt
Ben Carpenter
Ben Haldon
Chris Williamson
Dan Osman
Diren Kartal
Dr Mike
Emilia Thompson
Emma Storey Gordon
Felicity Rosina
Graeme T...
2022-02-1828 minThe Jay Alderton Podcast#82 - I've Changed my Mind - Q&A With The Experts Episode 4Welcome to the fourth episode of a 9 part series where I ask 20 experts at the top of their fields in fitness, health and business the same 9 questions.
This fourth episode asks the experts "What is a belief or behaviour that you've changed your mind on in the last 5 years??".
My list of Guests Include...
Alan Barratt
Ben Carpenter
Ben Haldon
Chris Williamson
Dan Osman
Diren Kartal
Dr Mike
Emilia Thompson
Emma Storey Gordon
Felicity Rosina
Gr...
2022-02-1823 minThe Jay Alderton Podcast#81 - Biggest Fitness Mistakes - Q&A With The Experts Episode 3Welcome to the third episode of a 9 part series where I ask 20 experts at the top of their fields in fitness, health and business the same 9 questions.
This third episode asks the experts "What were the biggest fitness mistakes you made at the start of your journey??".
My list of Guests Include...
Alan Barratt
Ben Carpenter
Ben Haldon
Chris Williamson
Dan Osman
Diren Kartal
Dr Mike
Emilia Thompson
Emma Storey Gordon
Felicity Rosina
Graeme T...
2022-02-0120 minThe Jay Alderton Podcast#80 - Weight Loss Secrets - Q&A With the Experts Episode 2Welcome to the second episode of a 9 part series where I ask 20 experts at the top of their fields in fitness, health and business the same 9 questions.
This first episode asks the experts "what advice would you give to someone who is looking to start a weight loss journey?".
My list of Guests Include...
Alan Barratt
Ben Carpenter
Ben Haldon
Chris Williamson
Dan Osman
Diren Kartal
Dr Mike
Emilia Thompson
Emma Storey Gordon
Felicity Rosina
Gr...
2022-01-2117 minThe Jay Alderton Podcast#79 - Non-Negotiable Habits - Q&A with the Experts Episode 1Welcome to the first episode of a 9 part series where I ask 20 experts at the top of their fields in fitness, health and business the same 9 questions.
This first episode asks the experts "what non-negotiable" habits do you do for your body each day to keep it fit, healthy and strong.
My list of Guests Include...
Alan Barratt
Ben Carpenter
Ben Haldon
Chris Williamson
Dan Osman
Diren Kartal
Dr Mike
Emilia Thompson
Emma Storey Gordon
Felicity...
2022-01-0610 min
迟早更新Episode 178: Meta 改革开放，Neta 改革开放懂了，又好像没懂，又好像懂了。
今日「两样」：
优酷文化×看理想的节目《时间的路口：文化学者围炉夜话迎新年》（将于 2021 年 12 月 30 日 20:00 上线）
Robert Sapolsky 在斯坦福大学的公开课《人类行为生物学》（Human Behavioral Biology）
Show Notes：
Facebook connect 2021 的视频
Metaverse 的维基百科页面
微软的视频《What is Microsoft's Metaverse?》
Epic Games 的新闻稿《Announcing a $1 Billion Funding Round to Support Epic’s Long-Term Vision for the Metaverse》
Sohee Kim 的文章《Metaverse is a Multitrillion-Dollar Opportunity, Epic CEO Says》
Josh Bersin 的文章《What is the Metaverse? Facebook’s Strategy and How Microsoft, Disney, and Amazon Could Win.》
Oscar Gonzalez 的文章《Facebook Drops Oculus Name as Part of Meta Rebrand》
丁楚风的文章《张家界景区布局元宇宙，蹭热点还是瞎折腾？》
Roblox (NYSE: RBLX) 的 2021 年第三季度财务报表
Matthew Ball 的文章《The Metaverse: What It is, Where to Find It, and Who Will Build It》
Ben Thompson 的文章《Microsoft and the Metaverse》
Meta 的新闻稿《Introducing Meta: A Social Technology Company》
Neal Stephenson 的书《雪崩》（Snow Crash）
Filiz Mustafa 的文章《What is Snow Crash and Why is ‘Metaverse’ Likened to the Sci-Fi Novel?》
Joanna Robinson 对 Neal Stephenson 访谈《The Sci-Fi Guru Who Predicted Google Earth Explains Silicon Valley’s Latest Obsession》
任宁对于知乎问题「神经漫游者中的后国家主义？」的回答页面
Matthew Johnston 的文章《How F
2021-12-2740 min
迟早更新Episode 178: Meta 改革开放，Neta 改革开放 懂了，又好像没懂，又好像懂了。
今日「两样」：
优酷文化×看理想的节目《时间的路口：文化学者围炉夜话迎新年》（将于 2021 年 12 月 30 日 20:00 上线）
Robert Sapolsky 在斯坦福大学的公开课《人类行为生物学》（Human Behavioral Biology）
Show Notes：
Facebook connect 2021 的视频
Metaverse 的维基百科页面
微软的视频《What is Microsoft's Metaverse?》
Epic Games 的新闻稿《Announcing a $1 Billion Funding Round to Support Epic’s Long-Term Vision for the Metaverse》
Sohee Kim 的文章《Metaverse is a Multitrillion-Dollar Opportunity, Epic CEO Says》
Josh Bersin 的文章《What is the Metaverse? Facebook’s Strategy and How Microsoft, Disney, and Amazon Could Win.》
Oscar Gonzalez 的文章《Facebook Drops Oculus Name as Part of Meta Rebrand》
丁楚风的文章《张家界景区布局元宇宙，蹭热点还是瞎折腾？》
Roblox (NYSE: RBLX) 的 2021 年第三季度财务报表
Matthew Ball 的文章《The Metaverse: What It is, Where to Find It, and Who Will Build It》
Ben Thompson 的文章《Microsoft and the Metaverse》
Meta 的新闻稿《Introducing Meta: A Social Technology Company》
Neal Stephenson 的书《雪崩》（Snow Crash）
Filiz Mustafa 的文章《What is Snow Crash and Why is ‘Metaverse’ Likened to the Sci-Fi Novel?》
Joanna Robinson 对 Neal Stephenson 访谈《The Sci-Fi Guru Who Predicted Google Earth Explains Silicon Valley’s Latest Obsession》
任宁对于知乎问题「神经漫游者中的后国家主义？」的回答页面
Matthew Johnston 的文章《How F
2021-12-2740 min
The Laneway Podcast - On Tour10: What to do at the end of a fat loss phase, Do Fat Burners Actually Work?, Eating More On Training Days, Ways To Increase Calories In a Reverse Diet, Our Favourite Fitness Accounts.Intro chatWe talk about our weekend away in Sunday and the massive surprise we got. Brad also thanks for very special ladies.Q&AWhat do I do when I get to the end of my fat loss phase. I’ll be down to 1500 calories. Do I reverse up from there or maintenance?Do fat burners actually do anything?Should I eat more on training days and less on non-training days?This is something I never thought I would struggle with. But I am struggling to get all of my calories in...
2021-04-281h 15
The Optimal Body67 | Finding Credibility and Research to Overcome Eating Disorders with Sohee Lee and Ben CarpenterDo you find yourself having an unhealthy relationship with the foods that you consume? Have you ever been told that you need to look a certain way to be healthy? Most of us have been caught in this trap and it can seem hard to escape the never-ending cycle of misinformation. This episode with Sohee Lee and Ben Carpenter, health and wellness coaches, dive into uncovering myths and misconceptions that are commonly used in the fitness industry. Learn about how to build trust with where you find your information as well as finding out which methods and processes are...
2021-01-1354 min
Lift Free And Diet Hard with Andrew CoatesEP 1 Sohee Lee: Content Consistency and Saying NoWelcome to the 1st episode of the revamped podcast. After 150 episodes of The Fitness Devil Podcast, life and work are taking Dean onto other project focus, leaving Andrew Coates to host The Lift Free And Diet Hard Podcast solo. Sohee Lee jump starts the rebrand with a discussion about her recent life travelling with boyfriend Ben, a shift in her social media and experiencing new engagement, the value in consistency within your content creation, scaling to educate a larger audience, building a team of coaches in her business, and the importance of saying no to preserve your time and...
2020-08-041h 07