All or Something Podcast

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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.

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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.

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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.