125: What Are 10 Basic Principles of a Healthy Lifestyle
Simple, Healthy Choices for Weight Loss
Release Date: 04/07/2025
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 breaks down 10 essential principles for living a healthy lifestyle. He also reveals why protein is the foundation of your body, why fat isn't something to fear, and how controlling carbs can be a game-changer. He also dives into other key lifestyle habits like time-restricted eating, stress management, and the importance of sleep and hydration.
[00:01 - 10:44] Prioritize Protein
Protein is essential for building and maintaining muscle.
Aim for 0.8-1.2 grams of protein per pound of ideal body weight.
Animal-based proteins provide all essential amino acids.
Plant-based proteins may lack certain amino acids, requiring supplements.
[10:45 - 18:59] Don’t Fear Fat
Healthy fats are crucial for cell function and overall health.
Focus on animal fats, avocados, and olive oil.
Avoid processed seed oils, which are inflammatory.
Omega-3 and omega-6 fatty acids are essential for the body.
[19:00 - 22:24] Control Your Carbohydrates
Carbs are non-essential; the body doesn’t need them to function.
Limit processed and starchy carbs, especially from root vegetables.
Eat fruits and vegetables in moderation and seasonally.
Excess carbs can raise glucose and insulin levels, leading to health issues.
[22:25 - 25:39] Know Your Nutrient Ratios
Aim for 30% protein in your daily caloric intake.
Adjust fat and carbohydrate ratios based on your health status.
For maintaining health: 50% fat, 20% carbs.
For preventing disease: 55% fat, 15% carbs.
For reversing conditions like diabetes: 60% fat, 10% carbs.
Avoid processed, man-made foods, which are filled with chemicals and toxins.
[25:40 - 30:57] Time-Restricted Eating
Time-restricted eating helps lower insulin and burn fat.
Eating within a 6-8 hour window promotes fat loss.
Avoid carbs before bedtime to maintain low insulin levels.
Longer fasting can impact insulin production, so start slowly.
[30:58 - 40:43] Lifestyle Factors for Health
Sleep: Crucial for recovery, waste elimination, and immune function.
Hydration: Drink half of your ideal body weight in ounces of water daily.
Movement: Aim for at least 4,500 steps daily to support lymphatic health.
Stress: Manage stress to avoid chronic inflammation and insulin spikes.
Social Connection: Surround yourself with positive, supportive people to improve emotional well-being.
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Tweetable Quotes:
“ There are zero essential carbohydrates. You never have to put a carbohydrate, a plant-based food in your mouth ever, and you'll live perfectly healthy and probably even more healthy than the people who are putting the plants in their mouths.” - Dr. Steve Hughlett
“ The more fat they take out, the more sugar they add back in.” - Dr. Steve Hughlett
“Prioritize your protein.” - Dr. Steve Hughlett
“ One thing with the sleep is, the cooler it is, the better most people sleep. When you eat glucose and your insulin goes high, that also makes your body temperature go high.” - Dr. Steve Hughlett