{"podcast":{"title":"Diet Culture Rebel Podcast","slug":"diet-culture-rebel-podcast-1367419","podcast_index_feed_id":1367419,"rss_url":"https://feeds.captivate.fm/diet-culture-rebel/","website_url":"https://dietculturerebel.com","image_url":"https://artwork.captivate.fm/4e58e4ad-66a2-4b8a-a008-60991c207b49/podcast-cover.jpg","author":"Bonnie Roney","episode_count":271,"summary":"Ready to eat without guilt, support your actual health, and start giving diet culture the middle finger? You’re in the right place. The Diet Culture Rebel podcast is your trusted space for breaking free from food rules, healing your relationship with your body, and learning how to eat without shame, stress, or obsession - while honoring your health in a way that actually feels good. Hosted by Registered Dietitian and Certified Intuitive Eating Counselor Bonnie Roney, each episode delivers straightforward, no-BS guidance to help you ditch diets for good. Through expert interviews and solo deep dives, Bonnie brings you health-promoting, mindset-shifting insights that leave you feeling empowered - not overwhelmed. “I’ve learned what’s happening inside my brain and body, and [Bonnie] gives incredible suggestions and insights on how to start the process of healing my relationship with food.” - Diet Culture Rebel listener With over 200 episodes and thousands of weekly listeners, this podcast is your permission slip to trust your body, reject diet culture, and take your power back - one episode at a time. Subscribe now and listen every Wednesday. 👉 Connect with Bonnie on Instagram @DietC…","last_synced_at":"2026-09-16T16:20:47.414538+00:00","page_url":"https://stenobird.com/podcast/diet-culture-rebel-podcast-1367419"},"episode":{"title":"254. 10k Steps a Day: Do You Really Need to Hit this Goal?","slug":"254-10k-steps-a-day-do-you-really-need-to-hit-this-goal","published_at":"2026-05-13T08:00:00+00:00","page_url":"https://stenobird.com/podcast/diet-culture-rebel-podcast-1367419/254-10k-steps-a-day-do-you-really-need-to-hit-this-goal","show_page_url":"https://stenobird.com/podcast/diet-culture-rebel-podcast-1367419","url":"https://dietculturerebel.com/podcast/episode-254-10k-steps-a-day/","audio_url":"https://episodes.captivate.fm/episode/085d91e4-dc31-4141-8016-23b1a37a4470.mp3","summary":"\"There is not a magical cutoff where 9,999 steps doesn't count, and then 10,000 steps suddenly unlocks health benefits that weren't there before.\" Is 10,000 steps a day really the magic number for health, or just something we’ve all been told to chase? In this episode, I break down where this recommendation actually came from, what the research really says about step counts and health outcomes, and how movement benefits show up in a much more flexible range than most people realize. I also share how to rethink step goals in a way that supports your real life, your energy, and a healthier relationship with movement overall. ✅ What You’ll Learn: Where the 10k steps a day recommendation actually comes from What the research REALLY says about step counts and the point where health benefits level off The range of steps that are associated with reduced health risks How movement can ebb and flow, and why flexibility is healthier than rigid targets Why step counts don’t measure all types of movement and how to approach exercise in a way that feels good to you How to reframe your relationship with movement so it supports your body, your life, and your mental health 🔗 Resources: Episode 249: Movement Shouldn't Feel Like Punishment with Coach Tyler Bramlett Grab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and food. Connect with me over on Instagram at @diet.culture.rebel . Struggling with food, but not sure where to start? You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so h…","meta_description":"\"There is not a magical cutoff where 9,999 steps doesn't count, and then 10,000 steps suddenly unlocks health benefits that weren't there before.\" Is 10,0…","key_points":[],"chapters":[],"topics":[],"duration_seconds":1418,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/diet-culture-rebel-podcast-1367419/episodes/254-10k-steps-a-day-do-you-really-need-to-hit-this-goal/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/diet-culture-rebel-podcast-1367419/254-10k-steps-a-day-do-you-really-need-to-hit-this-goal.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}