You bought that tracker to motivate you — but somewhere along the way, it started calling the shots. If you’ve ever paced the kitchen at 11 PM just to hit “10,000 steps,” you know the feeling.

In this episode of unDIETING 101, we take a balanced look at fitness trackers:
✅ How they can be a great tool for awareness and motivation
🚫 How they can quietly create stress, anxiety, and disconnection from the real benefits of movement
💡 Why learning to move without tracking is an essential skill for long‑term health

What you’ll learn in this episode:

• Why calorie burn numbers can be off by 20–40%
• The truth about heart rate “zones” and why they might not match your body
• How “10,000 steps” started as a marketing slogan, not a medical guideline
• The dark side of sleep scores and orthosomnia (sleep anxiety from tracking)
• Simple ways to keep the good parts of tracking and ditch the rest

This week’s challenge:
Have one day where you move without tracking it — walk, stretch, lift weights — and focus entirely on how it feels, not the numbers.

1. Calories burned accuracy:
   Shcherbina, A., et al. (2017). Accuracy in wrist‑worn, sensor‑based measurements of heart rate and energy expenditure in a diverse cohort. Journal of Personalized Medicine, 7(2), 3. https://pubmed.ncbi.nlm.nih.gov/28538708/

2. Heart rate formula variability:
   Nes, B. M., et al. (2013). Age‑predicted maximal heart rate in healthy subjects: The HUNT Fitness Study. Scandinavian Journal of Medicine & Science in Sports, 23(6), 697–704. https://pubmed.ncbi.nlm.nih.gov/21967555/

3. 10,000 steps origin & step‑count research:

   • Tudor‑Locke, C., et al. (2004). How many steps/day are enough? Preliminary pedometer indices for public health. Sports Medicine, 34(1), 1–8.
   • Lee, I. M., et al. (2019). Association of step volume and intensity with all‑cause mortality in older women. JAMA Internal Medicine, 179(8), 1105–1112. https://pubmed.ncbi.nlm.nih.gov/31141585/

4. Sleep tracking & orthosomnia:

   • Baron, K. G., et al. (2017). Orthosomnia: Are some insomnia symptoms caused by our use of sleep‑tracking devices? Journal of Clinical Sleep Medicine, 13(02), 351–357. https://pubmed.ncbi.nlm.nih.gov/27855729/
   • Chinoy, E. D., et al. (2021). Performance of seven consumer sleep‑tracking devices compared with polysomnography. Sleep, 44(2). https://pubmed.ncbi.nlm.nih.gov/32663501/

Links & Resources:

• Take the Eating Personality Quiz
• Follow me on somewhere new → Pinterest or X
• Contact me → Here

Disclaimer:

The insights and tips shared in this podcast are based on my personal journey and are for informational and motivational purposes only. They are not intended as a substitute for professional medical advice. If you have specific health concerns or questions related to your medical condition, please consult with your healthcare provider. Remember, your health journey is unique, and what has worked for me might not be suitable for everyone. The content here does not aim to diagnose, treat, cure, or prevent any disease, and results from following the strategies discussed can vary.

Disclaimer:

The insights and tips shared in this podcast are based on my personal journey and are for informational and motivational purposes only. They are not intended as a substitute for professional medical advice. If you have specific health concerns or questions related to your medical condition, please consult with your healthcare provider. Remember, your health journey is unique, and what has worked for me might not be suitable for everyone. The content here does not aim to diagnose, treat, cure, or prevent any disease, and results from following the strategies discussed can vary.