140: Quitters Always Win - Actions

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 Foods

Ultra-processed foods harm your health and lead to conditions like diabetes and hypertension.

Stick to real, whole foods: meat, fruits, and veggies.

Cut sugar and flour to lower glucose and insulin levels.

Avoid fruit juices and processed drinks, as they lack essential nutrients.

Choose fresh, local produce and grass-fed meat over packaged foods.

           

[07:39 - 10:05] Shopping Smart for Better Health

Shop the store perimeter for fresh foods like meat and produce.

Avoid processed foods found in the middle aisles.

Local, fresh ingredients are often of higher quality and more cost-effective in the long run.

Unhealthy food costs more in the form of medications and doctor visits.

Save money by cutting out processed foods and eating healthier.

 

[10:06 - 12:27] Changing Food Habits and Avoiding Mindless Snacking

Stop mindlessly opening the fridge or pantry when you're bored or anxious.

Keep unhealthy snacks out of your house to reduce temptation.

Healthy snacks, like beef sticks or coconut flakes, are better alternatives.

Eating nutrient-dense foods helps reduce constant hunger and cravings.

Focus on nourishing your body with real, whole foods.

 

[12:28 - 14:54] The Importance of Movement and Exercise

Sitting all day harms your health—start moving!

Aim for at least 4,500 steps a day to help detoxify your body.

Start small with movement and gradually increase as you can.

Daily movement supports your health, immunity, and metabolism.

Prioritize walking and exercise for long-term vitality.

 

[14:55 - 25:30] Quit Paying for Poor Health

Stop spending on meds, doctor visits, and hospital bills.

Avoid ultra-processed foods to stay out of the medical system.

Your money is a vote. Don’t fund unhealthy food companies.

Invest in whole, local foods to improve health and cut costs.

 

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If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate.

 

You can also check us out on Youtube.

 

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Tweetable Quotes:

 ”Quit going through your week without a plan.” - Dr. Steve Hughlett

“You need to quit sitting all the time. You've got to be moving.” - Dr. Steve Hughlett

“If you fail to plan. You plan to fail.” - Dr. Steve Hughlett

“If you are spending your hard-earned money on ultra-processed food, then you're also gonna be spending your money in the medical system.” - Dr. Steve Hughlett

 

Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.