125: What Are 10 Basic Principles of a Healthy Lifestyle
Simple, Healthy Choices for Weight Loss
Release Date: 04/07/2025
130: Hidden Dangers of Food Colorings
Simple, Healthy Choices for Weight Loss
In this episode, Dr. Steve exposes the hidden dangers of food colorings, revealing how common dyes like Red 40, Yellow 5, and Blue 1 are linked to cancer, organ damage, and hyperactivity in children. He highlights how these toxic additives are still widely used in the U.S. despite being banned elsewhere and how they’re found in nearly half of the foods marketed to kids. He also encourages avoiding artificial dyes by sticking to real, whole foods for better health. [00:01 - 08:16] Early History & Global Reality of Food Dyes 1958 Delaney Clause: mass elixir deaths sparked a rule...
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129: How Does An Unhealthy Gut Lead to an Unhealthy Body
Simple, Healthy Choices for Weight Loss
In this episode, Dr. Steve explores how processed foods and poor nutrition damage the gut, leading to issues like fatigue, bloating, and chronic conditions. He emphasizes the importance of maintaining a healthy stomach pH and shares tips for healing the gut, including avoiding man-made foods and focusing on nutrient-dense, animal-based diets. [00:01 - 12:28] The Impact of Processed Foods on Gut Health Processed foods and sugars disrupt gut function, causing fatigue and mental fog. An unhealthy gut worsens food sensitivities and toxin absorption. Insufficient saliva from overeating or...
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128: The Ins and Outs of Digestive Health
Simple, Healthy Choices for Weight Loss
In this episode, Dr. Steve breaks down the importance of digestive health and provides an in-depth look at how our gastrointestinal (GI) tract functions. He explains the anatomy of the digestive system from the mouth to the anus and highlights the critical role digestion plays in our overall health. Dr. Steve emphasizes the impact of nutrition on gut health and discusses how eating the right foods can enhance digestion and prevent disease. [00:01 - 07:01] The Role of the Nervous System in Digestion The somatic nervous system controls voluntary movements, like moving your hands. The...
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127: 134 lb Weight Loss and Off All Medications
Simple, Healthy Choices for Weight Loss
In this episode, Dr. Steve interviews Gary, who has undergone an incredible transformation, losing 134 lbs in just under a year and coming off nearly all of his medications. He shares his journey of changing his diet, improving his health, and regaining his energy. Gary’s story is an inspiring example of how proper nutrition and lifestyle changes can lead to remarkable health improvements. Tune in to learn more about his approach, the benefits of clean eating, and the challenges he overcame along the way. A little over a year ago, Gary's health was rapidly declining. Diagnosed with AFib a...
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126: Do Elimination Diets Work?
Simple, Healthy Choices for Weight Loss
In this episode, Dr. Steve dives into the concept of elimination diets, breaking down their purpose, how they work, and the various popular approaches that people use to identify food sensitivities and improve overall health. Dr. Steve covers everything from gut health and gut bacteria to the impacts of plant toxins and how different diets like autoimmune paleo, FODMAP, and others aim to address food-related issues. If you’re struggling with unexplained health problems, this episode could be the key to understanding how elimination diets might help you find the solution. [00:01 -...
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125: What Are 10 Basic Principles of a Healthy Lifestyle
Simple, Healthy Choices for Weight Loss
In 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....
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124: What Is The Difference Between Glucose Intolerance and Insulin Resistance
Simple, Healthy Choices for Weight Loss
In this episode, Dr. Steve explains the difference between insulin resistance and glucose intolerance, two common metabolic issues. He discusses how muscle health, diet, and insulin sensitivity impact glucose levels, offering practical advice on maintaining metabolic health. Learn how regular exercise, especially strength training, and proper nutrition can help prevent insulin resistance and improve glucose regulation. [00:01 - 08:36] Understanding Insulin Resistance Muscles use ATP from mitochondria to power the body. Eating carbs increases glucose, triggering insulin to fuel muscles....
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123: What Is Metabolic Syndrome?
Simple, Healthy Choices for Weight Loss
In this episode, Dr. Steve explains the concept of metabolic syndrome, a term he's used frequently without fully defining it. He talks about how poor metabolic health, largely due to eating the wrong foods like carbs and processed products, can lead to insulin resistance and a range of health issues like type 2 diabetes, heart disease, and obesity. He also emphasizes the importance of fueling the body with the right nutrients—amino acids, fatty acids, and vitamins—to keep everything functioning properly. He also shares how making simple changes to your diet by cutting out toxins and...
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122: Is Our Medical System Broken?
Simple, Healthy Choices for Weight Loss
In today’s episode, Dr. Steve dives into the deep issues facing our medical system and explore why it’s so broken. From focusing on symptom treatment rather than disease prevention to the profit-driven motives of pharmaceutical companies and the outdated food pyramid, the system is designed to keep us sick. He also discusses how physicians are often misinformed and why nutrition plays such a crucial role in reversing chronic diseases. [00:01 - 06:08] The Flaws of Our Medical System The system focuses on treating symptoms, not prevention. Prevention is underfunded, and nutrition is...
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121: Stop Believing These 12 Health Lies
Simple, Healthy Choices for Weight Loss
In this episode, Dr. Steve tackles the 12 most damaging health myths we've been misled to believe for the past 40-50 years. Drawing inspiration from Dr. Philip Ovadia’s book Stay Off My Operating Table, Dr. Steve explains how food industries and pharmaceutical companies have profited from these lies, leaving us with a generation of people suffering from preventable chronic diseases. He breaks down these health myths, providing clarity on what we should actually be eating for optimal metabolic health and how the food we consume impacts our body’s ability to function at its best. [00:01 -...
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