120: How Much Should We Walk Every Day?
Nutrition Prescription: Wellness vs Medications
Release Date: 03/03/2025
168: The TRUTH about Weight Loss and Type 2 Diabetes
Nutrition Prescription: Wellness vs Medications
Hey Podcast Friends! If you could use some help with weight loss, inflammation and getting off medications.. Check out my Essential step-by-step course that helps you get started to take control of your health using real food — not pills, not crash diets, and definitely not tons of time in the gym. You’ll learn how to eat low-carb, boost your energy, and build a healthier lifestyle that actually lasts. This is my Basic Essentials Course and it will help you to get started. Get signed up here before the price increase! In this episode, Dr. Steve breaks down the biggest myths...
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167: How Eating Glucose is Killing Us
Nutrition Prescription: Wellness vs Medications
Hey Podcast Friends! If you could use some help with weight loss, inflammation and getting off medications.. Check out my Essential step-by-step course that helps you get started to take control of your health using real food — not pills, not crash diets, and definitely not tons of time in the gym. You’ll learn how to eat low-carb, boost your energy, and build a healthier lifestyle that actually lasts. This is my Basic Essentials Course and it will help you to get started. Get signed up here before the price increase! In this eye‑opening episode, Dr....
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166: Type 2 Diabetes: How to Reverse It!
Nutrition Prescription: Wellness vs Medications
Hey Podcast Friends! If you could use some help with weight loss, inflammation and getting off medications.. Check out my Essential step-by-step course that helps you get started to take control of your health using real food — not pills, not crash diets, and definitely not tons of time in the gym. You’ll learn how to eat low-carb, boost your energy, and build a healthier lifestyle that actually lasts. This is my Basic Essentials Course and it will help you to get started. Get signed up here before the price increase! In this episode of The...
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165: Type 2 Diabetes: What it is and What Causes It
Nutrition Prescription: Wellness vs Medications
Want to lose weight, get off medications, and finally feel great again? Check out my Essential step-by-step course that helps you get started to take control of your health using real food — not pills, not crash diets, and definitely not tons of time in the gym. You’ll learn how to eat low-carb, boost your energy, and build a healthier lifestyle that actually lasts. Get signed up here before the price increase! In this episode, Dr. Steve breaks down type 2 diabetes in simple language and explains why almost everything we’ve been taught about it is backwards....
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164: Food over Fitness: The Truth about Fat Loss
Nutrition Prescription: Wellness vs Medications
Want to lose weight, get off medications, and finally feel great again? Check out my Basic step-by-step course that helps you get started to take control of your health using real food — not pills, not crash diets, and definitely not tons of time in the gym. You’ll learn how to eat low-carb, boost your energy, and build a healthier lifestyle that actually lasts. Get signed up here: In this episode, Dr. Steve explains why losing fat and getting healthy is driven far more by the food you eat than by time in the gym. He breaks down how insulin...
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163: Toxins in Your Food Causing Sun Sensitivity pt 2
Nutrition Prescription: Wellness vs Medications
Many people think they are “just fair-skinned” or that the sun is the enemy, but sometimes the problem is actually toxins in the food they just ate. Dr. Steve breaks down how compounds called furanocoumarins in certain plants can react with sunlight and damage your skin, causing redness, blisters, and dark spots, even if you are not allergic. He explains the difference between a normal sunburn and phytophotodermatitis, a reaction where plant chemicals on or in your skin are activated by UV light and create reactive oxygen species that damage your cells. You will learn...
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162: Toxins in your Food Causing Sun Sensitivity pt 1
Nutrition Prescription: Wellness vs Medications
This episode explains how certain foods—especially seed oils, processed grains, and specific plants—can make your skin much more sensitive to the sun and cause burning, rashes, and even blistering that looks like a bad sunburn. You will learn why the sun itself is not the main problem, how plant toxins like furanocoumarins work, and how shifting to more saturated animal fats and whole foods can help your skin handle sun exposure better. Why sunlight is so important Sunlight helps balance hormones, lift mood, and support your natural sleep–wake rhythm (cortisol in...
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161: Good Stress-Bad Stress. When survival turns Self Destructive
Nutrition Prescription: Wellness vs Medications
Want to lose weight, get off medications, and finally feel great again? Check out my step-by-step course that helps you take control of your health using real food — not pills, not crash diets, and definitely not tons of time in the gym. You’ll learn how to eat low-carb, boost your energy, and build a healthier lifestyle that actually lasts. Get signed up here: Stress isn’t always bad. In this episode, Dr. Steve explains how “good stress” helps you survive and stay sharp, and how “bad stress” slowly tears down your body, energy, and health when it...
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160: Cholesterol Medication Mis-Direction
Nutrition Prescription: Wellness vs Medications
This is part two of the “Medication Misdirection” series, focusing on cholesterol drugs and why so many people are told they “need” a statin to be healthy. Dr. Steve explains how drug companies shifted the focus to LDL numbers, why that’s the wrong target, and how real heart risk is driven by sugar, flour, seed oils, and man‑made foods—not by eating natural fat and cholesterol. You’ll learn what triglycerides, HDL, and LDL really are, why small dense LDL is the real danger, and how statins may actually damage every cell in your body by blocking key nutrients your cells...
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159: Diabetic Medication Mis-Direction
Nutrition Prescription: Wellness vs Medications
In this episode, Dr. Steve shares a powerful talk from the Secrets in Health Conference about how diabetes medications often “miss the mark.” He explains the real root problem behind type 2 diabetes (insulin resistance), why focusing only on blood sugar and A1C keeps you sick, and how man-made, high-carb processed foods have created an epidemic of high insulin, inflammation, and weight gain. You’ll learn what pre-diabetes really is, how drug companies have shaped the way doctors are trained, and why low-carb, whole, animal-based foods can help you lower insulin, burn fat...
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