The Diary Of A CEO with Steven Bartlett

Most Replayed Moment: Foot Health Expert Reveals the Best Shoes for Strength and Mobility!
December 19, 2025

Episode Overview

In this engaging and informative segment, Steven Bartlett is joined by a foot health expert who breaks down the importance of walking, how footwear choices impact foot strength and mobility, and practical advice on building healthier walking habits. They explore the underestimated power of simple movement, share real-life stories that highlight the life-changing effects of walking, and reveal what makes a shoe truly "good for you." The conversation maintains a warm, honest, and motivational tone.

Key Discussion Points & Insights

The Unappreciated Value of Walking

• Walking as an underrated exercise:
  The guest asserts that walking is "the most underrated, underutilized, easily accessible activity that most of us are not doing." ([00:27])
• Step count statistics:
  Most people average 4,500-4,900 steps a day globally, many even less.
• Health impact of small changes:
  • 500 more steps per day from a low baseline can reduce cardiovascular mortality by 7%. ([00:27-01:25])
  • 1,000 extra steps/day lowers all-cause mortality risk by 15%.

    "If you have a thousand step increase, you can reduce your risk of all-cause mortality by 15%." (B, [01:27])

• Link to mood and depression:
  • 5,000 steps/day can decrease depression symptoms. ([04:52-05:32])
  • 7,500 steps/day reduces prevalence of diagnosed depression.

A Patient Story: The Life-Changing Power of Movement

• Case study of a young man (27) with chronic heel pain:
  Previously told to limit himself to 2,500 steps/day, he became depressed and isolated.
• Strategy for recovery:
  • Focus shifted away from pain, toward gentle, incremental increases in daily steps.
  • Introduction of "microwalks":
    • 5 minutes ≈ 500 steps, 10 minutes ≈ 1,000 steps. ([04:46-04:52])
  • Weekly check-ins included recounting "three good things," helping restore mental health.
• Meaningful improvement:

  "He said to me, he's like, I can't tell you the last time I cried. He's going to church. He's spending time with his dad. You know, and it's not the step count. It's the person behind the step count." (B, [06:35])

Why Footwear Matters

• The dark side of high heels:
  • Heels dramatically distort natural foot posture, should only be worn in moderation.

  "Your foot in that position is not the position it is supposed to be in... It's changing the structure of your tissues, changing the pressures in the foot." (B, [08:16])

• Chronic issues vs. acute injuries:
  Extended use of heels tends to weaken tissue more than causing acute injuries.
• Fashion vs. function:

  "People will be like, oh, I'm really comfortable in heels. I'm like, are you really, though?" (B, [09:09])

What Makes "Good" Shoes: Anatomy of a Healthy Shoe

• Three non-negotiables for functional footwear: ([09:52-11:19])
  1. Wide toe box (to allow the toes to splay).
  2. Zero drop (heel and toe are at the same level).
  3. Thin, flexible sole.
• Strengthening your feet over time:
  Gradual adaptation is key; you can't switch immediately from cushioned/supportive shoes to minimalist without building strength.

  "You can't go from wearing an aggressive high cushion shoe... and say, oh, this stuff makes sense. I'm gonna go take that off and I'm gonna go wear this 24 hours a day. You won't like me." (B, [11:19])

• Transition strategy:
  • Add foot exercises.
  • Gradually increase time spent in barefoot / minimalist shoes.
  • Use thicker, cushioned-but-flat shoes for activities like running on concrete.

The "Super Shoe" Debate (Nike Alpha Fly, etc.)

• Tech-forward shoes boost running performance but may weaken feet:

  "There is research that shows when you put your foot in a position with toe spring, you will weaken the intrinsic muscles of the foot." (B, [13:47])

  • Use them strategically (race day, not every run).
  • "Earn your right" to wear high-tech shoes by building foot strength.
• Stacking therapies:
  Combine plyometric exercise (jumping), strength work, and appropriate footwear to maximize performance and reduce injury risk. ([15:10])

Standing, Sitting, and Movement Breaks

• Movement over mere standing:
  • Standing still isn’t much better than sitting; micro-walks and "movement snacks" (short walks several times a day) are more impactful. ([16:24-17:10])

Walking for Brain and Emotional Health

• Step counts and dementia:
  • 9,800 steps/day reduces dementia risk.
  • 3,800 steps/day yields 50% of the maximal benefit.
• Social benefits of walking:
  • Walking together combats loneliness and improves emotional health, especially in the elderly. ([17:20-18:28])

  "There's really cool studies looking at walking in groups for the elderly population and how that has a social connection and it improves their emotional health and it combats loneliness and feelings of isolation." (B, [17:53])

Fitness Trends: More Walkers than Runners

• Rise of run clubs & walking groups:
  Even running shops are serving more walkers than runners—a trend possibly driven by over-cushioned shoes, injury, or accessibility. ([18:28-19:29])

Notable Quotes & Memorable Moments

• On small step counts:

  "A thousand step increase, you can reduce your risk of all-cause mortality by 15%." (B, [01:27])

• On the importance of person over numbers:

  "It's not the step count. It's the person behind the step count." (B, [06:35])

• On shoes and foot health:

  "The toes have to be able to splay. When you think of all the diagnoses that we talked about, bunions, neuromas, hammertoes, when the forefoot can splay, the foot's going to function better." (B, [09:52])

• On the effect of super shoes:

  "If you don't use it, you're going to lose it... you will weaken the intrinsic muscles of the foot." (B, [13:47])

Timestamps for Important Segments

• [00:27] – Importance of walking & step count benefits
• [01:25-01:38] – Impact of minor increases in daily steps
• [02:18-06:35] – Transformative patient story
• [08:07-09:34] – Debate on heels and injury
• [09:52-12:22] – Anatomy of a good shoe
• [13:06-15:10] – Super shoes and training tips
• [16:24-17:10] – Movement breaks vs. standing desks
• [17:20-18:28] – Walking, mental health, and dementia
• [18:28-19:29] – Shifts in walking/running trends

Tone & Style

The discussion is direct, conversational, and laced with evidence-backed recommendations and relatable anecdotes. Steven’s questions are candid and reflective of a typical listener. The expert's responses balance professional authority with empathy, especially when sharing patient stories.

Key Takeaways

• Walking small amounts more can greatly improve physical and mental health.
• The right shoes (wide toe box, zero drop, flexible) build stronger feet over time, but require gradual adaptation.
• High-cushion "super shoes" are for race day, not for daily training—don’t skip foundational strength.
• Movement (even brief, frequent) should punctuate your day—standing still isn’t much better than sitting.
• Walking in groups benefits social, cognitive, and emotional well-being, across all ages.

For anyone who sits too much, wears fashionable but uncomfortable shoes, or is looking for a simple way to boost their well-being: this episode delivers actionable, evidence-based advice—one step at a time.