157: Glucose or Fat - Choosing your Fuel

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Your Body’s Two Sources of Fuel

• The body can use either glucose or fat as fuel. Most people rely on glucose due to dietary guidelines over the last 40–50 years, but this is not the way humans are designed to function.​

• Using fat for energy leads to stable insulin levels, reduced inflammation, and lower blood sugar—all three are pillars for good health and protection against disease.​

• Elevated insulin levels (from glucose) cause the body to store fat; using fat for energy keeps insulin low and helps you burn stored fat.​

Where Glucose Comes From

• Glucose is found in all carbohydrates, which are plant-based foods. Not all carbs are equal: fruits and above-ground vegetables are much healthier than man-made foods like sugar, flour, and processed snacks.​

• Man-made, processed foods lead to excessive glucose intake, high insulin, and ongoing fat storage—this is a main contributor to obesity and organ damage.

• Fat: The Better Fuel

  • Animal fats (tallow, lard, butter, whole milk, Greek yogurt) and naturally pressed fruit oils (avocado, extra virgin olive, coconut oil) are good choices.​

  • Avoid highly processed vegetable and seed oils; these "man-made" oils are linked to inflammation and toxicity, often due to chemical processing and additives.​

  Why Fat Burns Longer Than Glucose

  • Glucose burns quickly—like throwing kindling on a campfire, giving a short burst of energy and then leaving you hungry and searching for more fuel.​

  • Fat is like a big log on the fire, providing steady, long-lasting energy throughout the day since it stays in the stomach and intestines much longer and stimulates fullness hormones.​

  • Eating mostly protein and fat allows you to go longer without feeling hungry, unlike carbs that leave you hungry every few hours.​

  • Energy Storage and Usage

    • The body stores very little glucose—just enough for about 24 hours of energy. In contrast, even 10 pounds of body fat equals around 40,000 calories of energy—plenty to last days or weeks.​

    • We are designed to tap into our fat stores for sustained energy, but modern diets keep our bodies locked into using glucose instead.​

    Negative Effects of Glucose Metabolism

    • Burning glucose generates more damaging free radicals and oxidative stress, contributing to insulin resistance, diabetes, organ and blood vessel damage, and chronic inflammation.​

    • High insulin levels eventually fill fat cells to the max, leading to fat storage in organs (liver, pancreas, heart, kidneys), causing fatty liver and other diseases.​

    Changing Your Fuel Source

    • The quickest way to shift to fat-burning is to limit glucose-rich foods (man-made carbs, processed snacks) and focus on whole foods: meats, eggs, full-fat dairy, above-ground vegetables, and natural fats.​

    • • Protein briefly raises insulin but much less than carbs, and it's critical for preserving muscle and keeping you full.​

      • The body does not need dietary glucose—it can make what is needed from protein and fat.​

      Hunger, Fullness, and Fat Loss

      • Glucose meals make you hungrier by interfering with fullness hormones like leptin, often leading to overeating and weight gain.​

      • Protein and fat meals stimulate more lasting fullness and keep you satisfied for hours, reducing cravings for snacks and sweets.​

      • Medications or starvation diets may lead to muscle loss and feeling unwell due to inadequate protein and nutrients—avoid restrictive diets.​

      Practical Tips for Listeners

    • Avoid man-made carbs and processed foods; stick to whole, nutrient-dense foods that support steady energy.​

    • Focus on above-ground veggies, whole cuts of meat, eggs, full-fat dairy, and natural oils for meals.​

    • Don’t worry about dietary fat—fat does not make you fat; excess glucose does.​

    • You have control over your health by choosing what you eat; keep meals simple, satisfying, and easy to prepare.​

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        • Consider joining the “Thrive Naturally Transformation” course for extra support with energy, diabetes reversal, and medication reduction. See drstevehughlett.com for details.​

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      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.