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Is 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
- The difference between fat loss goals and longevity outcomes
- Whether 10,000 is optimal… or just a nice round number

If you’ve ever felt guilty for not hitting 10k or assumed it was the gold standard, this episode will give you a clearer, evidence-based perspective.

As always, we focus on nuance over extremes and data over dogma.

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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.

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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.