Channel Title: Ben Carpenter Channel Description: Author of best-selling book, Everything Fat Loss. Your source for myth-busting, profanity-laden fitness and nutrition science. <video> I Got Caught Lying? My Response #shorts Description: Someone message me to ask why I lied. I pretended that I surprised my wife, when in reality she actually knew all along and played along for a social media video. Now this is a bit of a silly comment to reply to, but I want it to serve as a demonstration. You are ALWAYS going to get people criticising you. Some of it won’t be fair, or reflective of you as a person at all. It will just be something that someone else has incorrectly assumed about you. How do I know? Because it happens to me all the time. Even if I try REALLY HARD to do something nice, I will still get the occasional nasty message or comment. In this instance, someone accusing me (and my wife) of lying to you, all for the good of social media. Criticism is important. Sometimes you will get criticised by someone and it will be justified. But sometimes you will get criticised for things completely unfairly. So try your best not to let the occasional ball bag hold you back. P.S., at the end of each post, I post a reminder that if you enjoy my content and would like to support me, you can preorder my new book ‘Fat Loss Habits’, a practical and actionable fat loss book which releases in January. It is currently on sale with a limited number of signed copies available in the U.K. and the U.S. http://geni.us/fatlosshabits </video> <video> Responding To Criticism. Making Women Feel Uncomfortable When Exercising Description: A few days ago, a stranger sent me a message saying I make women uncomfortable. It was in response to a story where I was jogging outside, and I was jogging topless. For the record, I jog on VERY quiet streets. Typically, if I go for a 3 or 4 mile run, I will jog past precisely zero people. So, if anyone feels uncomfortable with me being topless (a valid concern) it is someone watching me on my own social media page, because nobody else actually sees me in real life. That being said, this is a good opportunity to talk about women’s safety when exercising. Here are some things my wife has done: - She researches running routes, and drives to them to see how quiet and safe they are - Whenever we travel, she will do the same thing - When we travel, if she doesn’t find a route that feels safe, she will use the treadmill instead - She will change her routine so she runs at the safest time of day, rather than running when it’s dark - When she runs, she shares her location with me - She won’t wear headphones, because she wants to be aware of her surroundings - If she sees someone walking towards her, she will sometimes change route or swap to the other side of the road for her own safety - She has a mini pepper spray on her keyring I have also trained many women who have said the same thing, like not wanting to exercise outdoors because they don’t live in a safe area, or they don’t feel safe running after work because they are alone and it is dark. When I go for a run, do you know how many of these things I do for my own personal safety? Zero. Literally zero. But that does not mean I am not cognisant of the safety and comfort of other people around me. P.S., at the end of each post, I post a reminder that if you enjoy my content and would like to support me, you can preorder my new book ‘Fat Loss Habits’, a practical and actionable fat loss book which releases in January. It is currently on sale with a limited number of signed copies available in the U.K. and the U.S. http://geni.us/fatlosshabits References: - Barriers and facilitators to physical activity for young adult women: a systematic review and thematic synthesis of qualitative literature - 'There's a difference between tolerance and acceptance': Exploring women's experiences of barriers to access in UK gyms </video> <video> The Fitness Industry Needs to be More Welcoming #shorts Description: Once upon a time, a client made a confession to me. She said when she asked for a personal trainer, she was secretly hoping that she would be recommended to any of the other personal trainers in the gym, not me. Why? She said she found me quite intimidating. When I walked through the gym I always looked very serious, and she found me a little bit scary. When I was recommended to her, she was worried I was going to be some kind of militant fitness ball bag (which I wasnt). The funny thing is, she trained with me for YEARS, and we got on so well. I absolutely loved training her. But it goes to show how some people in the fitness industry can be perceived negatively. And let’s face it, a lot of content on social media is a bit brag-alicious. Fitness professionals and influencers are often posting their best lifts, their best selfies, their best meals. And whilst that is interesting to some people, others find it off-putting. So, this is a gentle reminder that many people are not attracted to the fitness industry as much as many of us in the fitness industry would hope. P.S., at the end of each post, I post a reminder that if you enjoy my content and would like to support me, you can preorder my new book ‘Fat Loss Habits’, a practical and actionable fat loss book which releases in January. It is currently on sale with a limited number of signed copies available in the U.K. and the U.S. http://geni.us/fatlosshabits Reference: - Barriers to, and facilitators of, exercising in fitness centres among adults with and without physical disabilities: a scoping review </video> <video> What Happens When You Eat McDonald’s EVERY SINGLE DAY? #shorts Description: What happens when you eat McDonalds EVERY SINGLE DAY? Well, we actually know. Several people have tried similar experiments. In SuperSize Me, Morgan Spurlock famously gained weight rapidly and trashed his health in a very short space of time. But he was eating an excess of calories in the context of a sedentary lifestyle, and questions popped up later about how his secret alcoholism might have confounded his results, like his liver values, which are highly influenced by alcohol. Several other people attempted similar experiments and struggled to get even close to the weight gain Morgan Spurlock noticed in SuperSize Me. So, what happens when you eat McDonalds every single day? It depends on the overall context of your lifestyle and diet. Whether you are consuming an excess of calories, or whether it is within the context of a nutritious diet that is calorie-controlled. For example, my friend Jordan Syatt ate McDonalds every single day to prove you could still lose weight whilst eating fast food. This is NOT an endorsement of fast food necessarily, but it is very important for people to understand that their overall dietary patterns are far more important than individual foods. I hope that makes sense. P.S., if you want to support me. You can order my brand-new book ‘Fat Loss Habits’ now. It is available with an extra 47% discount on Amazon UK and 10% on Amazon USA. Feel free to grab it before the price goes up. http://geni.us/fatlosshabits </video> <video> The Biggest Day of my Career Came… and Hit a Problem ☹️ Description: The big day finally came, and it hit a bit of a speed bump. I was so excited to celebrate by going to a book shop and seeing my book on the shelves for the FIRST TIME EVER, but I went in prematurely and they had not been delivered and put on the shelves yet. I like being honest and transparent on social media, so I wanted to post about this as well, because it did make me a little bit sad. That being said, I was spoiled with a ridiculous celebration organised by Sohee and one of my best mates. Most importantly, I wanted to take this moment to say thank you all for your support. I have seen a LOT of you tagging me, and some of you have told me you have seen my books in shops like Asda, Sainsbury’s, Waterstones and WHSmith Travel, which are incredible. I love you all. P.S., if you want to order my book now, it is available at a discount on Amazon (globally), a tiny number of signed copies are still available in the UK and the US and people in the UK can grab them from Asda, Waterstones, Sainsbury’s and WHSmith Travel. http://geni.us/fatlosshabits For those of you who purchase in the next seven days, you also receive a free bonus gift (a presentation from my wife and I at IFS Ibiza in September). Details available here: http://bencarpenter.live/ifs </video> <video> Alcohol COMPLETELY STOPS FAT LOSS For 72 Hours. True or False? Description: ALCOHOL STOPS YOU FROM BURNING FAT! Many people claim that while alcohol is in your system, you cannot burn fat. However, this kind of implies that if you consume alcohol regularly, fat loss would be completely impossible. I dislike this narrative because there are people who drink regularly who think that health and fitness goals are ENTIRELY out of their reach unless they ditch alcohol completely. Imagine going to a Mediterranean country and telling everyone that they CANNOT EVER drink wine anymore. It isn't very realistic. There are research studies that test moderate alcohol consumption, like drinking 1-2 beers per day, five days per week. And they show that alcohol does not STOP fat loss. Does this mean drinking a lot of alcohol is smart? Obviously not. Alcohol is one of the worst things you can do for your health. If you drink a lot of it regularly. So please don't think that this is me promoting alcohol consumption. It is just letting you know that if you are someone who drinks (responsibly, hopefully), you can still improve your fitness and your health via exercise. Does that make sense? P.S., At the end of each post I let you know that if you want to support me, you can order my brand-new book ‘Fat Loss Habits’ now. It is available with an extra 47% discount on Amazon UK and 10% on Amazon USA. Feel free to grab it before the price goes up. http://geni.us/fatlosshabits References: - Effects of moderate consumption of white wine on weight loss in overweight and obese subjects - Beer or Ethanol Effects on the Body Composition Response to High-Intensity Interval Training. The BEER-HIIT Study - Influence of daily beer or ethanol consumption on physical fitness in response to a high-intensity interval training program. The BEER-HIIT study - Association between alcohol intake and overweight and obesity: a systematic review and dose-response meta-analysis of 127 observational studies - Alcohol, Appetite and Loss of Restraint </video> <video> The Real Problem With Sydney Sweeney’s Viral Bikini Photos Description: Celebrity Sydney Sweeney made the news this week. Twice, in fact. Firstly, bikini photos of her were widely shared. What looks like paparazzi photos taken while she was at home. Secondly, Sydney Sweeney herself decided to respond to a lot of the body shaming she got online. I don’t talk about celebrities a lot. I find the celebrity worship culture a little bit weird. But I DO like talking about body image, and body image in the media. So, let’s talk about it. P.S., at the end of each post, I post a reminder that if you enjoy my content and would like to support me, you can preorder my new book ‘Fat Loss Habits’, a practical and actionable fat loss book which releases in January. It is currently on sale with a limited number of signed copies available in the U.K. and the U.S. http://geni.us/fatlosshabits </video> <video> I Have Some Big News Description: I have some news, and it is quite exciting. I kind of sat on the fence about sharing this, because I don’t like talking about myself too much, and I am only just getting back into the swing of social media videos after my little work trip to England. But, it is also very important for me to pause and reflect. And most importantly, say thank you to you all for your support. My book Fat Loss Habits is officially now a Sunday Times Bestseller (which for those of you out of England is a bit like the New York Times bestseller list), meaning I am a Sunday Times bestselling author. A pretty cool accolade. A special thank you to those of you who have bought my book, left a review for it, recommended it to your friends, or just shared it on social media. But also, a huge thank you to all of you just for being here in the first place. P.S., if you want to support me. You can order my brand-new book ‘Fat Loss Habits’ now. It is available with an extra 47% discount on Amazon UK and 10% on Amazon USA. Feel free to grab it before the price goes up. http://geni.us/fatlosshabits </video> <video> 90% of People Who Diet END UP HEAVIER Than When They Started? Response to Aubrey Gordon. #shorts Description: 90% of people who diet end up heavier than when they started? Now, this is a delicate topic. A lot of people have tried countless diets and struggled with yo-yo dieting for long periods of time. It’s painful and frustrating. On the flip side, there are some people who diet relatively effortlessly, and maintain significant amounts of weight loss. This can cause arguments, because people in one camp sometimes forget that the other camp exists. Successful dieters often think unsuccessful dieters are lazy, for example. So, let me explain what the research says, in super simplified terms. In almost all weight loss research, studies are conducted for a few weeks or months. It is quite rare for weight loss studies to last for multiple years because it is 1) expensive 2) difficult to recruit people who want to commit for long periods of time 3) numerous other reasons. So, they do “follow up” studies, where they see how people are getting on a few years after the initial weight loss study was conducted. And a lot of the time, the long-term results are not optimistic. If you look at follow up studies, many people who diet have regained 80% ish of the weight they originally lost. And in some cases, people are heavier than they were to begin with. This doesn’t necessarily mean that diets NEVER work. But it does show a big problem with dieting, in that for most people, most of the time, the success is short-lived. And this is one reason why I strongly trying to focus on healthy long-term behaviours, rather than short-term diets that people hop on and hop off. Does that make sense? P.S., at the end of each post, I post a reminder that if you enjoy my content and would like to support me, you can preorder my new book ‘Fat Loss Habits’, a practical and actionable fat loss book which releases in January. It is currently on sale with a limited number of signed copies available in the U.K. and the U.S. http://geni.us/fatlosshabits References: - The challenge of weight loss maintenance in obesity: a review of the evidence on the best strategies available - PubMed - Long-term weight-loss maintenance: a meta-analysis of US studies - Eight-Year Weight Losses with an Intensive Lifestyle Intervention: The Look AHEAD Study The Look AHEAD Research Group - The Physiological Effects of Weight-Cycling: A Review of Current Evidence </video> <video> IT FINALLY HAPPENED! Description: Well, it happened. As many of you know, the publication day of my new book came with a little speed bump. I walked around many shops trying to see it on the shelves, because that was THE MOMENT I had been so looking forward to. But because of the new year backlog, a lot of inventory had not yet been delivered as expected. So, after an extra week of increasing anticipation, it finally happened. I just want to say a thank you to Waterstones, especially Waterstones Piccadilly, for making this so special for me. And a thank you to other shops like Sainsburys, Asda, Morrisons and WHSmith Travel, who have all stocked my book as well. But most importantly, I want to thank you. Without you being here and supporting me, literally none of this would have happened. The pinnacle of my career literally would not be possible without you. So thank you, from the bottom of my heart. P.S., if you want to support me. You can order my brand-new book ‘Fat Loss Habits’ now. It is available with an extra 47% discount on Amazon UK and 10% on Amazon USA. Feel free to grab it before the price goes up. http://geni.us/fatlosshabits </video> <video> The REAL PROBLEM With Food in America. Response to The Daily Show Description: The problem with American diets. This video from @TheDailyShow popped up on my feed, and it gave me the chance to talk about something very important. A lot of people argue about whether healthy eating is MORE or LESS expensive. Some people say it is more expensive, because you can often buy a fast food burger a lot cheaper than you can buy a nice steak, for example. But other people say it is less expensive, because you can bulk buy things like rice, potatoes and canned food for much lower price points. But I will be honest, arguing exclusively about price kind of misses the point to me. Because whether chicken breast is cheaper than chicken nuggets, or soda is cheaper than water is only one part of the equation. Another huge part is the 1) taste 2) convenience 3) shelf life. Even if chicken nuggets and chicken breasts cost exactly the same, chicken nuggets are way easier to cook and prepare, so they are tastier for less effort. Before anyone gets mad at me and thinks I am being deliberately selective with the foods I chose in this video, I was actually buying things that I wanted to eat. Yes, I know some things could have been bought cheaper (especially berries because wtf) but I could have also bought more expensive options, like organic foods. Hopefully you understand that the difference is NOT just about price. The overall food environment makes it a lot harder to stick to nutritious diets. P.S., at the end of each post, I post a reminder that if you enjoy my content and would like to support me, you can preorder my new book ‘Fat Loss Habits’, a practical and actionable fat loss book which releases in January. It is currently on sale with a limited number of signed copies available in the U.K. and the U.S. http://geni.us/fatlosshabits References: - Do healthier foods and diet patterns cost more than less healthy options? A systematic review and meta-analysis - Are Healthy Foods Really More Expensive? It Depends on How You Measure the Price - Trends in Adults' Intake of Un-processed/Minimally Processed, and Ultra-processed foods at Home and Away from Home in the United States from 2003- 2018 </video> <video> The Single Biggest Day Of My Career Description: I am three weeks away from the biggest day of my career. Actually slightly less than 3 weeks. Eek. Now, you probably know I am not one to make sales videos or talk about myself a lot. But for those of you interested, let me explain why I wrote this book, and what I hope to achieve with it. If you would like to support me, my book is available for pre order (and extra signed copies are available, as I volunteered to sign more, in the UK and the US). If you don’t want to support me, that’s ok too. I will primarily keep pumping out the same kind of content that made you follow me in the first place, so rest assured this page will not turn into a sales fest. Thank you all for being here. I sincerely appreciate you, and the opportunity you have afforded me. P.S., at the end of each post, I post a reminder that if you enjoy my content and would like to support me, you can preorder my new book ‘Fat Loss Habits’, a practical and actionable fat loss book which releases in January. It is currently on sale with a limited number of signed copies available in the U.K. and the U.S. http://geni.us/fatlosshabits References: - Attempts to Lose Weight Among Adults in the United States, 2013–2016 - NIH Working Group Report: Innovative Research to Improve Maintenance of Weight Loss - Healthy Lifestyle Habits and Mortality in Overweight and Obese Individuals - Impact of Healthy Lifestyle Factors on Life Expectancies in the US Population - Adults Meeting Fruit and Vegetable Intake Recommendations - United States, 2019 </video> <video> Is Calorie Counting For Weight Loss Confusing? Do This Instead. #shorts Description: Are you confused about calories? I don’t blame you. A lot of weight loss advice is very complicated for your typical person. Imagine going up to someone and saying “losing weight is easy, you just need to calculate your resting metabolic rate, then estimate how many calories you burn through movement, then weigh everything you eat, record it on a calorie tracker and aim for a number which is 20% below your total daily energy expenditure”. To a lot of people, that sounds like a pain in the arse, and that is assuming they even know what it means. Calorie tracking SOUNDS like a precision science, but that causes problems because people often don’t realise how imperfect it actually is. So, if you are someone who finds calories confusing, please keep in mind you do not NEED to know them at all. Can it be helpful to have more calorie awareness? Absolutely. But is it also possible to improve your health without counting calories? Yes. Hope that helps. P.S., at the end of each post, I post a reminder that if you enjoy my content and would like to support me, you can preorder my new book ‘Fat Loss Habits’, a practical and actionable fat loss book which releases in January. It is currently on sale with a limited number of signed copies available in the U.K. and the U.S. http://geni.us/fatlosshabits References: - Guidance for Industry: Guide for Developing and Using Data Bases for Nutrition Labeling - The Accuracy of Stated Energy Contents of Reduced-Energy, Commercially Prepared Foods - Energy intake and energy expenditure: a controlled study comparing dietitians and non-dietitians </video> <video> How Long Does It Take To Sign 1600 Books? #shorts Description: I am going to be honest. I feel a bit awkward “signing” a book. Who do I think I am? None of you would ever stop me in the street and ask me for an autograph. If I just signed my signature, it feels like maybe I have a little elevated sense of self-importance. So, for those of you who have bought a signed copy of my book, when you open it and see that little “thank you”, please understand how much it means to me. Because my life has changed a LOT in the last couple of years, and literally none of it would have been possible without you. So thank you. If you purchased a signed copy in the UK, your copy should be delivered in the first few weeks of January. I also signed a few bonus copies so if any of you still want a signed copy, you have a short window of time. For those of you who bought a signed copy in America, I am yet to sign these, but I will begin this process again in the middle of January ready for your delivery at the end of the month. Thank you. http://geni.us/fatlosshabits </video> <video> Are New Years Resolutions Pointless? 5 Tips To Make Them Actually Stick #shorts Description: Are New Year's resolutions pointless? Video with @SoheeFit In the fitness industry, it is especially common for people to look down on New Year's resolutions. The gyms get busy, and for many people, this is annoying, especially when they know that many of the new joiners will not still be coming in a few months. That being said, many people who start their fitness journey in the new year WILL still stick with them for long periods. Using a couple of research studies, here are five tips that might help you increase your chances of success. P.S., if you want to support me. You can order my brand-new book ‘Fat Loss Habits’ now. It is available with an extra 47% discount on Amazon UK and 10% on Amazon USA. Feel free to grab it before the price goes up. http://geni.us/fatlosshabits References: - The Resolution Solution: Longitudinal Examination of New Year's Change Attempts - Attaining Personal Goals: Self-Concordance Plus Implementation Intentions Equals Success - Healthy through habit: Interventions for initiating & maintaining health behavior change - New Look at Social Support: A Theoretical Perspective on Thriving through Relationships - A large-scale experiment on New Year's resolutions: Approach-oriented goals are more successful than avoidance-oriented goals </video>

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Author of best-selling book, Everything Fat Loss.

Your source for myth-busting, profanity-laden fitness and nutrition science.

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