118: Do You Have to Exercise in Order to Lose Weight?

Many people believe that exercise is the key to weight loss, but is that really the case?

 

In this episode, Dr. Steve uncovers the truth about fat loss, metabolism, and how your body actually burns energy. He breaks down why it's not about just losing weight, but rather losing fat—and why the food you eat plays a much bigger role than exercise.

 

[00:01 - 10:41] Weight Loss vs. Fat Loss

• Most people want to lose fat, not just "weight.
• Starving yourself leads to muscle loss, not just fat.
• Your body needs nutrients or it starts breaking down muscle.
• Autophagy removes waste, but extreme fasting can cause muscle loss.
• Losing muscle slows metabolism and weakens your body.
• Insulin levels play a major role in fat storage and fat burning.

[10:42 - 16:13] Insulin, Exercise, and Fat Burning

• Exercise burns calories, but fat stores contain more energy.
• High insulin stores fat; low insulin burns fat.
• Carbs raise insulin, promoting fat storage.
• Low insulin burns fat and stores it in muscles.
• During exercise, glucose is burned first, then fat.

[16:14 - 20:31] Glucose, Fat Storage, and Insulin

• Glucose provides minimal energy; glycogen stores offer 2,000 calories.
• Excess carbs raise insulin, turning glucose into fat.
• Low-carb diets burn fat and elevate LDL cholesterol.
• Visceral fat forms around organs when subcutaneous fat is full.
• Measure your waist—if it’s over half your height, you have visceral fat.

[20:32 - 31:37] Do You Need Exercise to Lose Fat?

• Fat loss comes from low insulin, not exercise alone.
• Exercise burns glucose and fat, but won’t access fat stores until insulin is low.
• Strength training is important for muscle, but diet plays a bigger role in fat loss.
• Your body’s “set point” increases hunger and slows metabolism when losing weight.
• If new to exercise, focus on fat loss first—working out while fatigued can lead to more hunger and muscle loss.

[31:38 - 35:32] Carnivore Diet for Fat Loss

• Carnivore diet keeps insulin low, burning fat for energy.
• Avoid carbs to keep insulin low and burn fat from fat cells.
• Stick to above-ground plants if not fully carnivore to limit glucose intake.
• Focus on nutrition first, then exercise as energy improves.
• Protein and fat keep you full, helping manage hunger and prevent overeating.

 

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Tweetable Quotes:

“It's not about losing weight. It's about losing fat.” - Dr. Steve Hughlett

“The only way you can lose fat is to keep your insulin levels low.” - Dr. Steve Hughlett

“If you do not eat the nutrients your body needs, your body will start eating itself.” - Dr. Steve Hughlett

“You can starve yourself to death and decrease all the nutrients that's coming in.. . Yes, you will lose weight, but you're mainly using losing muscle.” - Dr. Steve Hughlett

“If you're not used to working out, this is not the time to do that.” - Dr. Steve Hughlet