119: Is Running Better Than Walking?
Simple, Healthy Choices for Weight Loss
Release Date: 02/24/2025
142: Having Type 2 Diabetes Is Your Choice
Simple, Healthy Choices for Weight Loss
In this episode, Dr. Steve breaks down the real cause of type 2 diabetes and the power you have to reverse it. He explains how insulin and glucose levels affect your body and why your diet is the key to controlling diabetes. From stress management to eliminating carbs, Dr. Steve outlines practical steps to regain your health and avoid medications that only mask the problem. Tune in to discover how your lifestyle choices can help you break free from the cycle of diabetes. [00:01 - 10:35] Types of Diabetes and Insulin Resistance Type 1 diabetes occurs when there is no insulin, causing...
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141: The ONE and ONLY Way to Gain Fat
Simple, Healthy Choices for Weight Loss
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140: Quitters Always Win - Actions
Simple, Healthy Choices for Weight Loss
In this episode, Dr. Steve continues his “Quitters Always Win” series, focusing on the actions that might be holding you back from achieving your health goals. He emphasizes the importance of quitting unhealthy habits like consuming ultra-processed foods, poor exercise routines, and ineffective medical treatments, while offering practical strategies for making healthier choices. Whether it’s quitting sugar, setting clear plans, or moving your body, this episode provides actionable steps that could help reverse chronic health issues. [00:01 - 07:38] The Power of Quitting Unhealthy...
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139: Quitters Always Win - Thoughts
Simple, Healthy Choices for Weight Loss
In this episode, Dr. Steve dives into the importance of quitting the things that hold you back from reaching your health goals. He challenges common food myths, explains the real role of exercise in fat loss, and uncovers how shifting your mindset can make all the difference. [00:01 - 16:06] Rethinking Food Choices Fat is not bad, choose healthy fats Carbs are harmful and raise insulin Eating every 3-4 hours is unnecessary Fructose is toxic; avoid high-sugar foods [16:07 - 22:12] Exercise and Fat Loss Myths Cardio doesn't burn fat from fat cells Insulin levels, not...
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138: To Change Your Life, Change Your Thoughts
Simple, Healthy Choices for Weight Loss
In this episode, Dr. Steve and his wife, Theresa, explore how changing your thoughts can change your life. They explain how negative thinking holds us back and how shifting to deliberate, positive thoughts can empower you to take control of your health and life. Learn how to identify harmful thought patterns, reframe them, and make lasting changes—starting with your mindset. [00:01 - 06:34] The Power of Thoughts and Control You can control your thoughts, but not all of them at once. The brain automatically processes thousands of thoughts daily. Automatic thinking helps with...
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137: Lose Weight With Confidence
Simple, Healthy Choices for Weight Loss
In this episode, Dr. Steve and his wife, Theresa, discuss how to build confidence during your weight loss journey. They share why focusing on small, manageable steps like tracking meals and workouts can lead to lasting results. Learn how to stay motivated, overcome setbacks, and gradually build confidence as you work towards your goals. [00:01 - 05:34] Building Confidence Confidence takes time and patience; results don’t happen overnight. Focus on progress, not perfection, and avoid negative self-talk. Action, not just thinking, is required to build real confidence. Tracking your...
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136: Are Eggs Healthy For Us?
Simple, Healthy Choices for Weight Loss
In this episode, Dr. Steve discusses the many health benefits of eggs and why they should be a staple in your diet. He clears up misconceptions about cholesterol, highlighting the essential nutrients found in eggs, like protein, fat, choline, and vitamins. Dr. Steve also shares creative ways to enjoy eggs, from scrambled bowls to burger toppers, and offers alternatives for those allergic to eggs. He explains how healing your gut can improve food tolerances, making eggs a great option for everyone. [00:01 - 05:21] The Nutritional Power of Eggs Eggs provide protein, healthy fats,...
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135: What We Typically Eat at Home and Away
Simple, Healthy Choices for Weight Loss
In this episode, Dr. Steve and his wife, Theresa, share insights on how to eat healthier by focusing on whole, nutrient-rich foods. They emphasize avoiding man-made processed foods that contribute to chronic hunger, weight gain, and disease. From navigating grocery stores to meal ideas, they offer practical advice for staying on track with a simple and nutritious eating plan. [00:01 - 05:37] The Key to Healthy Eating Eating doesn't have to be complicated; it’s all about choosing simple, natural foods. The body needs nutrients, not just to fill hunger but to nourish and sustain. ...
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134: The Emotional Eating Trap
Simple, Healthy Choices for Weight Loss
In this episode, Dr. Steve and his wife, Theresa, dive into the emotional eating trap and how our feelings can often push us to make unhealthy food choices. They talk about the cycle of emotional eating, how it affects our self-esteem, and ways to break free from those habits. They highlight the importance of shifting our mindset around food to create lasting, positive changes in our health. Plus, they share some practical tips to help you overcome emotional eating and start making healthier choices. [00:01 - 07:09] Understanding Emotional Eating Emotional eating is triggered by...
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133: Planning Ahead For Weight-Loss Success
Simple, Healthy Choices for Weight Loss
In this episode, Dr. Steve and his wife, Theresa, explore how planning ahead can make all the difference in your weight-loss journey. They talk about why it’s so important to know your “why,” how clearing out tempting, unhealthy foods can set you up for success, and the power of simple meal planning to reduce stress and decision fatigue. They keep it real about the ups and downs everyone faces and offer easy, practical tips to help you stay consistent and build habits that last. If you’ve struggled to stick with healthy changes before, this episode will give you the tools and...
info_outlineIn this episode, Dr. Steve tackles a question he gets asked all the time: Is running really better than walking? The answer might surprise you! He dives into the science behind movement, the impact of chronic cardio on the body, and why walking might be the ultimate form of exercise for longevity, energy, and overall health. He also shares insights from Mark Sisson’s book Born to Walk and explains how short, frequent walks can boost metabolism, improve brain function, and even help with fat burning—without the wear and tear of high-impact exercise. Plus, find out why the myth of "10,000 steps a day" isn't based on science!
[00:01 - 04:36] The Truth About Running and Walking
Running long distances is a modern phenomenon—not something humans have always done.
Chronic cardio can be harmful, leading to joint pain, stress fractures, and other injuries.
Excessive running isn’t necessary for fat loss or overall health.
Walking provides the same benefits without the physical strain.
[04:37 - 09:12] The Science-Backed Benefits of Walking
Short, frequent walks throughout the day improve energy, alertness, and mood.
Walking after meals aids digestion and helps regulate blood sugar levels.
Just 2 miles a day (around 4,000 steps) has been shown to enhance metabolic flexibility.
Studies show that walking increases Brain-Derived Neurotrophic Factor (BDNF), which supports brain health and cognition.
[09:12 - 17:36] How Walking Supports Long-Term Health
Walking strengthens muscles, bones, and joints, reducing the risk of falls in old age.
Movement is crucial for a healthy lymphatic system, which helps remove toxins.
Just 20 minutes of walking, five days a week, has been linked to a 43% reduction in sick days.
The idea of 10,000 daily steps isn’t based on science—it originated from a marketing campaign!
[17:37 - 28:35] How to Make Walking a Daily Habit
Walk outside in nature to reduce stress and boost mental well-being.
Practice eye exercises by shifting focus between near and far objects.
Engage your core and maintain good posture while walking.
Walking in the morning helps regulate your circadian rhythm, leading to better sleep.
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Tweetable Quotes:
“ Walking by far is much better. It's less stress on your body.” - Dr. Steve Hughlett
“Just walking in nature actually reduces your stress hormone and it boosts your immune function.” - Dr. Steve Hughlett
“There's really no reason to run because it is so hard on your body.” - Dr. Steve Hughlett
“ The only way to burn fat is keep your insulin levels low and that goes by what you eat, not by what you're doing.” - Dr. Steve Hughlett
“If you actually just take several short, frequent walks all throughout the day and maybe a long walk or long hike, you know, once a week or something, this is going to get you all the the good benefits of walking.” - Dr. Steve Hughlett