Send a text

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.

Send a text

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.

Send us a text

In 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 dieters tend to use
- Simple behavior changes that can improve health and body composition
- What to focus on if your goal is sustainability, not quick fixes

This episode isn’t about overly strict rules, meal plans, or cutting out entire food groups. It’s about building a healthier lifestyle that could support weight loss as a side effect, rather than being the sole objective.

Whether your goal is fat loss, better energy, improved health, or improve your relationship with food, these ten tips could help.

Send us a text

Do 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, and what this means for people trying to make sustainable changes without shame, fear, or diet culture myths.

If you’ve ever felt like weight loss “never works,” this conversation will help you understand the science more clearly — and more compassionately.

In this episode, we discuss:

- Where the “95% of diets fail” claim originated
- Why long-term weight loss success rates are often misrepresented
- What newer research tells us about weight regain
- Why framing matters when talking about weight loss and health

This episode is for anyone confused or frustrated by conflicting weight loss advice, and for those who want a more nuanced, research-informed conversation.

Send us a text

In 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 the fitness industry
• Things I have said that have annoyed people online, and why I think they are often wrong about me
• My own experiences with mental health, and why I’m so outspoken about mental health issues in fitness

This episode is about what I stand for, who this podcast is for, and why I believe fitness needs to do better — especially for people who feel like they don’t “fit” the typical mould.

If you’ve ever felt confused, blamed, or pushed aside by fitness culture, this episode is for you, and is the final part of the series where you get to know us as your hosts, before we move onto specific health, fitness and nutrition topics.

Send us a text

In 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 personal—discussing criticism, online outrage, role modeling for a future daughter, and what it actually means to pursue health without obsession.

This episode is for anyone who’s felt burned by diet culture, struggled with extremes in fitness, or wants a more sustainable, evidence-based approach to health and wellness.

Send us a text

In 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 goals this year.

Tune in and make 2026 your best year yet!

Send us a text

In 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 illness. We also talk about how it impacts both of our lives in the present day.

This is a raw, emotional conversation about chronic illness, and what it’s really like to live with Crohn’s disease — the parts that are rarely spoken about.

If you’re living with Crohn’s, IBD, or supporting someone with chronic illness, this episode is for you.