All or Something Podcast

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Most of us have heard of “starvation mode”, the idea that if you eat too little for too long, your body eventually stops losing weight and holds onto every calorie. But is that actually what happens?

In this episode, we unpack what really happens to your metabolism during prolonged calorie restriction and why the popular idea of “starvation mode” gets metabolic adaptation wrong.

We look at two of the most famous (and frequently misunderstood and misrepresented) examples in the history of weight loss research: the Minnesota Starvation Experiment and The Biggest Loser.

The Minnesota study showed just how dramatically the body can respond to prolonged energy restriction, while The Biggest Loser became famous for findings suggesting that some participants experienced substantial metabolic adaptation after losing large amounts of weight.

In this episode we discuss:
What exactly is starvation mode?
What is the strongest research we have in support of starvation mode?
Why do people misrepresent this research to support an argument that is factually incorrect?
What actually happens to your metabolism when you lose weight?
How much can metabolic adaptation really explain?

We separate what the science actually shows from the common claims you see online about starvation mode, metabolic damage, and “damaged” metabolisms.

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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This week, a huge debate sparked after someone suggested that adding bananas to blueberry smoothies could reduce some of the health benefits of the berries. The internet quickly responded, with many accusing her of spreading misinformation and unnecessary fear.

So... who's right?

In this episode, we break down the actual research behind the controversy. We explain what the famous banana smoothie study found, what it didn't find, and why the conversation online became so polarized.
We discuss:

- The human study that started the controversy
- What polyphenol oxidase (PPO) actually does
- Whether bananas really "destroy" the nutrients in blueberries
- The difference between changes in nutrient absorption and meaningful health outcomes
- How social media can exaggerate scientific findings
- What this debate teaches us about interpreting nutrition research

As always, our goal isn't to defend or attack anyone—it's to look at the evidence, discuss its strengths and limitations, and help you understand what the science actually says.

If you enjoy evidence-based nutrition, exercise science, and myth-busting, don't forget to subscribe and let us know what topic you'd like us to tackle next.

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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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