120: How Much Should We Walk Every Day?
Simple, Healthy Choices for Weight Loss
Release Date: 03/03/2025
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
In this episode, Dr. Steve talks about the one factor that controls both fat gain and fat loss, insulin. He explains how your insulin levels decide whether your body stores fat or burns it. Dr. Steve also uncovers why carbohydrates are the main cause of fat gain and how you can take control by keeping your insulin levels low. He shares simple, practical tips on how to manage your insulin through smart food choices and lifestyle changes. [00:01 - 02:27] What Defines Overweight and Obesity? Overweight = 20-25% more body fat for men, 25-30% for women. Clinical obesity: 25-35% more body...
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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 explores the essential benefits of walking for health, challenging the common notion of needing 10,000 steps. He explains how just 2,000 to 4,500 steps can still provide great health benefits. He discusses how walking helps manage glucose spikes, reduce inflammation, and improve mental clarity. He also shares practical tips to fit more walking into your routine.
[00:01 - 10:04] Daily Movement for Health
Intense workouts became mainstream post-1977 due to marketing, not science.
No need for carbs to stay healthy or lose fat; focus on insulin control.
Regular walking, lifting, and sprints are key, not just intense exercise.
Strengthen grip and balance to stay functional and prevent falls.
Small daily habits lead to long-term health benefits.
[10:04 - 17:10] Managing Inflammation and Nutrition
Sitting too long causes poor posture and inflammation; move often.
Stay away from ultra-processed foods, sugars, and chemicals.
To burn fat, lower insulin by avoiding carbs, and not relying on intense exercise.
Reduce stress to lower inflammation and protect health.
Walk regularly and reduce long periods of sitting for better overall health.
[17:11 - 30:24] Effective Walking Tips for Health
Forget 10,000 Steps. 2,000–4,500 steps daily is sufficient for health benefits.
Take quick walks throughout the day, especially after meals.
A 15-minute walk can reduce glucose spikes by 50%.
Walk during meetings, park farther, or take the stairs.
Walking in the morning or evening boosts energy and sleep.
[30:25 - 37:34] Closing Segment
Get 6-10 hours for muscle growth and toxin removal.
Eliminate stressors to reduce inflammation.
Avoid processed foods; focus on meat-based meals.
Drink water based on your ideal weight.
Walk regularly, lift, and focus on balance.
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Tweetable Quotes:
“You do not have to exercise to lose weight, but yes, you need to move your body.” - Dr. Steve Hughlett
“Sitting is one that causes inflammation in our body.” - Dr. Steve Hughlett
“The only way to lose fat is to keep your insulin levels low and there is no drug that can do that.” - Dr. Steve Hughlett
“ The wonder drug is eating proper nutrition and slight physical activity every single day.” - Dr. Steve Hughlett