Simple, Healthy Choices for Weight Loss
If you have a goal of getting healthy and losing weight then this podcast is for you! Join Dr Steve as he helps you navigate your way to an optimized health journey. You will learn weight loss tips and strategies that are simple and sustainable. This podcast is for you if you are searching for answers to questions such as: How to lose weight and keep it off? Is the keto diet right for me? Should I use a low carb diet? What foods are best for weight loss? What are the best exercises for weight loss? Why can't I lose weight? Which diet is the best one for me?
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142: Having Type 2 Diabetes Is Your Choice
08/04/2025
142: Having Type 2 Diabetes Is Your Choice
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 high blood glucose. Type 2 diabetes is due to insulin resistance from high insulin levels. Insulin resistance means cells don’t respond to insulin, raising blood glucose. The body stores glucose as fat and excretes it while cells become resistant. [10:36 - 23:47] Glucose, Insulin, and Fat Storage Insulin causes glucose to be stored as fat. Carbohydrates raise insulin levels, promoting fat storage. Low insulin allows fat burning for energy. Reducing carbs helps burn fat and reverse type 2 diabetes. [23:48 - 29:15] Glucose, Insulin, and the Body's Response Stress and carbs raise glucose levels. Insulin moves glucose into muscles and stores it as glycogen. Muscles use glucose first, and then the liver stores it. Excess glucose turns into fat and is stored as triglycerides. [29:16 - 35:12] Diet and Insulin Management Consuming carbs, especially plant-based, increases glucose and insulin. A ketogenic or low-carb diet helps reduce insulin and reverse diabetes. A carnivore diet avoids glucose spikes and promotes fat burning. Reducing processed foods and carbs is crucial for managing insulin levels. [35:13 - 41:10] Closing Segment Medications only lower blood glucose but don't fix insulin resistance. Type 2 diabetes can be reversed by dietary changes, not just medication. Reducing glucose intake lowers insulin production and dependence on drugs. Lifestyle choices, like managing stress and eating healthier, are key to managing diabetes. . Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. If you'd like even more information on this topic, you can go to or and pick up my book, Your Plate Is Your Fate. You can also check us out on . Sign up for a FREE 15 minute to help you decide if you would like our help on your weight-loss journey. For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly released every Thursday. Tweetable Quotes: “ If you quit eating glucose, then your body will quit producing insulin. Your insulin levels will come down, your glucose levels will come down, and if you quit eating the types of food that caused your blood glucose to go up, then your inflammation is gonna come down also.” - Dr. Steve Hughlett “Type 2 diabetes used to be called non-insulin-dependent diabetes because they do, it is caused by food. It can only be cured by food. You do not give somebody insulin for type 2 diabetes.” - Dr. Steve Hughlett “You have 100% control over type two diabetes.” - Dr. Steve Hughlett “ Type 2 diabetes is not a problem of too much glucose. It's a problem of too much insulin for too long.” - 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.
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141: The ONE and ONLY Way to Gain Fat
07/28/2025
141: The ONE and ONLY Way to Gain Fat
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 fat. Morbid obesity: 35-40% more body fat. Super obesity: 40% more body fat, with fat often stored around organs. [02:27 - 08:47] Insulin's Role in Fat Gain Eating carbohydrates (glucose) spikes insulin levels. High insulin levels force the body to store fat instead of burning it. The liver turns glucose into fat (triglycerides) when insulin is high. Lack of insulin prevents fat storage, leading to extreme emaciation. [08:49 - 21:59] How Carbs Lead to Fat Gain All carbs (fruits, vegetables, man-made foods) convert to glucose. Elevated glucose in the bloodstream triggers fat storage. Chronic high insulin leads to the body storing fat instead of burning it. Lowering glucose intake keeps insulin levels in check, promoting fat loss. [22:00 - 25:43] Closing Segment Keep insulin low by avoiding high-glucose foods (carbs). When insulin is low, the body burns fat for energy. Fat cells are the last place the body pulls energy from. Insulin resistance and obesity occur when insulin is chronically high. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. If you'd like even more information on this topic, you can go to or and pick up my book, Your Plate Is Your Fate. You can also check us out on . Sign up for a FREE 15 minute to help you decide if you would like our help on your weight-loss journey. For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly released every Thursday. Tweetable Quotes: “ It's not about how many calories you're eating, it's about whether your insulin levels are high or your insulin levels are low.” - Dr. Steve Hughlett “ If you want to lose fat, you need to keep your insulin levels low.” - Dr. Steve Hughlett “Fat is the preferred energy source that our body uses.” - 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.
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140: Quitters Always Win - Actions
07/21/2025
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. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. If you'd like even more information on this topic, you can go to or and pick up my book, Your Plate Is Your Fate. You can also check us out on . Sign up for a FREE 15-minute to help you decide if you would like our help on your weight-loss journey. For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly released every Thursday. 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.
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139: Quitters Always Win - Thoughts
07/14/2025
139: Quitters Always Win - Thoughts
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 exercise, impact fat loss Visceral fat around organs is a major concern Resistance training can help if insulin is low [22:13 - 29:33] Breaking Through Medical Myths Medications treat symptoms, not the cause Cholesterol is not the root cause of disease Diseases stem from poor nutrition, not genetics Diabetes is caused by insulin resistance, not high glucose [29:34 - 00:00] Shifting Mindsets for Health You control your thoughts; change them Sugar is poison; stop treating it as a treat Focus on your actions, not others’ support Prioritize sunlight, hydration, and quality sleep Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. If you'd like even more information on this topic, you can go to or and pick up my book, Your Plate Is Your Fate. You can also check us out on . Sign up for a FREE 15 minute to help you decide if you would like our help on your weight-loss journey. For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly released every Thursday. Tweetable Quotes: ”Quitters always win. It all depends on what you're quitting. If you're quitting something that's going to hurt you or keep you from reaching your goals, that's something you need to quit.” - Dr. Steve Hughlett “Quit thinking that you cannot change your thoughts.” - Dr. Steve Hughlett “Your thoughts create your feelings, those create your actions, and those create your results.” - Dr. Steve Hughlett “If you change your thought to say 'sugar is poison,' you're going to change your actions.” - Dr. Steve Hughlett “Quit thinking that you have no control over your health.” - 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.
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138: To Change Your Life, Change Your Thoughts
07/07/2025
138: To Change Your Life, Change Your Thoughts
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 repetitive tasks like driving or brushing teeth. You can choose to change negative thoughts and intentionally shift your mindset. [06:35 - 10:49] Changing Negative Thoughts and Creating New Habits Changing your thoughts is a gradual process, not an immediate shift. Small shifts, like switching hands, help reprogram your brain Write down negative thoughts and evaluate if they’re helping or holding you back. Identify the root cause of your negative thoughts and consider their impact on your life. Shift to empowering thoughts to build new, positive habits. [10:50 - 22:59] The Impact of Thoughts on Actions and Results Your thoughts directly influence your feelings and actions. Positive thinking shifts you from being a victim to feeling empowered. Act on positive thoughts to build confidence and create momentum. Changing negative thoughts requires deliberate practice and consistency. By controlling your thoughts, you can shape your future and achieve your goals. [23:00 - 24:05] Reframing Negative Thoughts for Lasting Change Avoid lying to yourself; make your new thoughts believable. Changing thoughts is empowering, especially in health and wellness. Food and substances like sugar are toxic and can impact your health. Focus on changing one or two key negative thoughts at a time. Consistently review and replace negative thoughts with empowering ones. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. If you'd like even more information on this topic, you can go to or and pick up my book, Your Plate Is Your Fate. You can also check us out on . Sign up for a FREE 15 minute to help you decide if you would like our help on your weight-loss journey. For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly released every Thursday. Tweetable Quotes: “ Whenever you do change your thought to something, don't blatantly lie to yourself.” - Dr. Theresa Hughlett “ You have to identify what the negative thought is first. You can't do anything with that, but once you identify it, you have to be able to switch immediately over to an empowering thought.” - Dr. Steve Hughlett “If you keep thinking the same thoughts, you're gonna keep getting the same results.” - 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.
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137: Lose Weight With Confidence
06/30/2025
137: Lose Weight With Confidence
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 progress helps reinforce positive changes. Your brain will resist change, but small actions lead to big shifts. [05:35 - 12:10] Tracking Progress: The Key to Building Confidence Tracking your actions helps counter negative thoughts and build confidence Even if you miss a few days, consistent tracking helps you stay on track. Data-driven reflection can reassure you that you're on track, even when it feels like you're not. Your brain needs evidence (data) to override fear and self-doubt. Consistency in tracking helps you focus on small wins instead of setbacks. [12:11 - 22:01] Taking Small Steps Toward Big Goals Perfection isn’t necessary; progress, even if imperfect, is key. Break big goals into small, manageable daily tasks to stay on track. Focus on small actions, like a 5-minute walk, to build momentum. Consistency is more important than perfection—small wins add up. Focus on what you can control and keep moving forward, no matter the circumstances. [22:02 - 32:42] Overcoming Fear and Staying Committed to Your Goals Growth happens outside your comfort zone; it’s okay to feel uncomfortable. Break big goals into small, manageable steps to avoid overwhelm. Fear is natural, but it’s important to push through it to build courage. Tracking your progress is essential for staying committed and seeing results. Consistency in small actions proves to yourself that you can achieve your goals. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. If you'd like even more information on this topic, you can go to or and pick up my book, Your Plate Is Your Fate. You can also check us out on . Sign up for a FREE 15 minute to help you decide if you would like our help on your weight-loss journey. For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly released every Thursday. Tweetable Quotes: “Confidence takes time.” - Theresa Hughlett “ The goal of this is to realize how to control your own thoughts so you don't get scared, and you just keep on track.” - Dr. Steve Hughlett “ If you seriously don't wanna sacrifice your comfort, then maybe your goal is not really a goal of yours.” - Dr. Steve Hughlett “ Start building your confidence in tiny little steps.” - Theresa Hughlett “ Don't stop because of the fear. Let that fear be something that you do in spite of.” - Dr. Steve Hughlett “Your actions are your proof to yourself that you are committed.” - 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.
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136: Are Eggs Healthy For Us?
06/23/2025
136: Are Eggs Healthy For Us?
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, omega-3s, and vital vitamins like A, B12, and D. Contrary to popular belief, high cholesterol in eggs doesn’t cause heart attacks. Lutein and zeaxanthin in eggs protect against macular degeneration and UV light damage. Eggs keep you satisfied longer than carb-heavy breakfast foods like oatmeal or toast. Vitamin D in eggs aids calcium absorption for stronger bones and muscles. [05:22 - 13:00] Choosing the Best Eggs Most allergies are to egg whites, and you may tolerate duck or quail eggs better. Healing your gut with whole foods can help reverse egg allergies. Raw eggs bind biotin, but cooking them makes it safe to absorb. Free-range eggs are more nutritious than factory-farmed ones. Dark yolks indicate better nutrition, but don't always mean a balanced diet. [13:01 - 20:37] The Cholesterol Myth The myth that cholesterol causes heart disease came from misleading research. Food and drug companies fund studies to favor their products. Cholesterol is vital for cell repair and healing damage caused by poor diet. Inflammation from processed foods, not cholesterol, leads to heart problems. [20:38 - 25:35] Creative Ways to Enjoy Eggs Hard-boiled or deviled eggs are great snacks, providing protein, fat, and essential nutrients. Scramble eggs with sausage or beef for tasty protein bowls. Use egg-based wraps for low-carb alternatives to burritos, enchiladas, or soft tacos. Order burgers without the bun and add an egg on top for a nutritious and filling meal. If you're allergic to chicken eggs, try duck, goose, or quail eggs. Eating whole foods like eggs can heal your gut and improve food tolerance. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. If you'd like even more information on this topic, you can go to or and pick up my book, Your Plate Is Your Fate. You can also check us out on . Sign up for a FREE 15 minute to help you decide if you would like our help on your weight-loss journey. For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly released every Thursday. Tweetable Quotes: “ When you eat eggs, it keeps you feeling full for a lot longer.” - Dr. Steve Hughlett “ Once you change and quit eating manmade food and go back to eating, God made food, you will heal your gut.” - Dr. Steve Hughlett “They try to tell you eggs are bad 'cause it's high cholesterol, that's a lie. Yes, there is cholesterol, but there's nothing wrong with cholesterol. Cholesterol is extremely vital to us.” - Dr. Steve Hughlett “When you go back to eating, God made food, real meat, real fruit, real vegetables. You start healing your GI tract.” - 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.
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135: What We Typically Eat at Home and Away
06/16/2025
135: What We Typically Eat at Home and Away
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. Avoid foods that don’t nourish the body and cause hunger. Key health issues: inflammation, insulin resistance, and sugar. Focus on foods that are nutrient-dense and free from toxins, like those we used to eat before the 1960s. [05:38 - 08:26] The Danger of Processed Foods Seed oils and vegetable oils are highly toxic and chemically processed. Animal fats are the healthiest option, providing the right balance of fatty acids. Processed foods are full of chemicals, including pesticides, artificial sweeteners, and dyes. Stick to the outer aisles of the grocery store for healthy options. Real food satisfies hunger and provides lasting energy. [08:28 - 19:24] Easy, Nutrient-Dense Meals Try low-carb Mexican bowls instead of tacos with chips. Hamburger and scrambled eggs make a hearty meal. Opt for protein-rich bowls with healthy fats and amino acids. Replace pasta with zucchini noodles or spaghetti squash. Skip bread and consider cauliflower crust for pizza. [19:25 - 36:35] Low-Carb Dining Hacks Skip buns and fries; opt for steamed veggies with burgers. At Mexican restaurants, avoid chips and shells; focus on meat. Snack on beef jerky, eggs, and Greek yogurt with protein. Eat within a 5-6 hour window, allowing 16-18 hours for insulin levels to stay low. [36:36 - 38:44] Closing Segment Transform almost any food into a low-carb option with a little creativity. Utilize online resources, cookbooks, and involve kids in the kitchen for fun Focus on nutrition over weight loss for lasting health improvements. Prioritize muscle retention and reduce inflammation by managing insulin and glucose. 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. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on . , and . If you'd like even more information on this topic, you can go to or and pick up my book, Your Plate Is Your Fate. You can also check us out on . Tweetable Quotes: “Stay away from the things that are toxic and eat the things that are natural.” - Dr. Steve Hughlett “The main reason you're hungry is because your body needs nutrients.” - Dr. Steve Hughlett “When you eat nutritious, healthy food, it keeps you feeling full for longer.” Dr. Steve Hughlett “ When you eat for nutrition, you will also lose fat, not just weight.” Dr. Steve Hughlett “ The reason why a lot of people snack is because they're used to eating manmade, frankenfood that has no nutrients doesn't keep you feeling full.” Dr. Steve Hughlett
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134: The Emotional Eating Trap
06/09/2025
134: The Emotional Eating Trap
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 feelings, not hunger. The cycle leads to guilt and unhealthy food choices. Remove tempting foods from your home to avoid triggers. Focus on healthy eating, not what’s "normal" or comforting. [07:10 - 16:21] Shifting Your Mindset Towards Healthy Eating Focus on eating nutritious, whole foods, not just what’s “normal.” Eating real foods (meat, fruits, and vegetables) nourishes your body and prevents disease. Processed foods are filled with chemicals that trigger cravings and leave you unsatisfied. Break the cycle of emotional eating by removing tempting foods from your home and focusing on healthy choices. [16:22 - 24:55] Breaking the Emotional Eating Cycle with CTFAR The CTFAR model shows how emotions lead to thoughts, feelings, and actions. Thoughts influence feelings, which drive emotional eating. Change your thoughts first to break the cycle. Use positive affirmations like "I am a person who takes care of myself" to create lasting change. [24:56 - 29:18] Distraction Techniques to Combat Cravings Keep busy with a project like cleaning or organizing to distract from cravings. Break down tasks into smaller steps to avoid feeling overwhelmed. Drink something, like water, to satisfy your stomach, helping you resist emotional eating. Learn from your distractions (if you’re not actually hungry), you’ll realize it next time. [29:19 - 33:46] Practical Tips for Healthy Eating and Thought Transformation Make scrambled eggs, grilled chicken, or burgers for quick meals. Keep beef jerky, hard-boiled eggs, and cheese available (watch portions). Real foods like meat, fruits, and veggies heal your gut. Pack healthy snacks like Greek yogurt and protein powder on the go. Have healthy options to avoid processed snacks. Shift from self-criticism to self-care for better habits. 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. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on . , and . If you'd like even more information on this topic, you can go to or and pick up my book, Your Plate Is Your Fate. You can also check us out on . Tweetable Quotes: “ Food does not make emotions go away. It only covers them up.” - Theresa Hughlett “If there is food that you know you should not be eating, don't even put it in the house.” - Dr. Steve Hughlett “ If you're gonna change a feeling, an action, or a result, the very first thing you have to do is you have to change your thoughts.” - Dr. Steve Hughlett “ When you change your thoughts to where your actions and your results are something that you want, and not something that you don't want, that's when you know you're thinking the right way.” - Dr. Steve Hughlett
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133: Planning Ahead For Weight-Loss Success
06/02/2025
133: Planning Ahead For Weight-Loss Success
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 motivation to finally break through. [00:01 - 02:35] Changing Your Mindset: Find Your Why Success starts with a clear, motivating why beyond just weight loss. Write it down and review daily to stay focused. Accept slip-ups and keep moving forward. Commit to long-term change, not quick fixes. [02:35 - 08:42] Clean Out the Toxic Foods Remove processed foods with seed oils and artificial additives. Toss expired, sugary, and chemically laden items. Replace with whole foods and healthy fats like avocado oil and lard. Cleaning out is self-care, not waste. [08:43 - 12:59] Plan Your Meals Weekly Plan and shop for meals once a week to reduce daily decisions. Keep your grocery list focused on real meats, fresh veggies, eggs, and healthy dairy. Use low-carb or vegetable-based alternatives for your favorite dishes Adjust your meal plan nightly to accommodate changing schedules and stay flexible and prepared. [13:00 - 27:28] Build Simple Daily Habits Walk daily to support health and vitamin D. Gradually increase steps; use small activity tweaks Drink water based on ideal body weight. Eat real animal foods and above-ground veggies. Eat within a 6-8 hour window, avoid snacking, and prioritize protein. Avoid snacking; space meals 4-5 hours apart and prioritize protein to protect muscle. Get 8+ hours of sleep; limit screens and prep your environment. Reduce screen time before bed [27:29 - 31:25] Closing Segments Weekly meal planning helps bounce back and build routines. A clear why keeps you motivated through challenges. Real, whole foods improve health and reduce medications. A positive mindset and daily affirmations create lasting habits. 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. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on . , and . If you'd like even more information on this topic, you can go to or and pick up my book, Your Plate Is Your Fate. You can also check us out on . Tweetable Quotes: “You're gonna have to do two big changes. You're gonna have to change your thoughts. You're gonna have to change your environment.” - Dr. Steve Hughlett ”You have to keep reminding yourself why you're doing what you're doing. You have to think into the future for that. And one of those ways is to write it down and to look at it every day.” - Theresa Hughlett “ Working out is not what's gonna burn the fat outta your fat cells. Your nutrition is what's gonna burn the fat outta your fat cells.” - Dr. Steve Hughlett
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132: Why Do Most People Not Eat Healthy?
05/26/2025
132: Why Do Most People Not Eat Healthy?
In this episode, Dr. Steve dives into the real reasons why most people struggle to eat healthy. Drawing from his 30 years of experience as a clinical pharmacist, he unpacks the difference between true hunger and habitual eating, the impact of ultra-processed foods, and how food companies keep us addicted. He also offers practical tips to break unhealthy habits, understand what real nutrition means, and how to make healthier choices that fit into everyday life. [00:01 - 05:35] Understanding Hunger vs. Habitual Eating Hunger signals mean your body needs nutrients, not just food. When sick, your body diverts blood from the gut, reducing appetite. Many adults eat out of habit, not true hunger. Ultra-processed foods lack nutrients and cause repeated hunger signals. Sometimes thirst is mistaken for hunger—try drinking water first. [05:36 - 11:51] How Ultra-Processed Foods Keep You Eating More Food companies design ultra-processed foods to be addictive. Sugar and high fructose corn syrup trigger the brain’s pleasure centers like drugs. Ultra-processed foods are cheap, widely available, and heavily advertised. These foods cause high insulin, inflammation, and blood sugar spikes. The cycle of eating nutrient-poor foods leads to chronic disease and medication dependence. [11:52 - 15:59]Emotional Eating and the Power of Nutrition Knowledge People often eat due to emotions—boredom, stress, celebration, or social gatherings. Lack of preparation leads to grabbing whatever food is available, often unhealthy choices. Most people don’t truly understand nutrition or what their body really needs. Misinformation about food, especially animal products, leads to poor dietary choices. Proper nutrition from animal-based foods can prevent and even reverse diseases like type 2 diabetes. Real fruit and vegetables are good, but processed versions or juices lose valuable nutrients. [16:00 - 27:37] The Cost and Myths of Healthy Eating Processed foods are cheap but lack nutrients, causing constant hunger. Healthy whole foods keep you fuller and reduce how often you eat. Healthy eating can be affordable by choosing simple cuts and buying in bulk. Food marketing often misleads with fake health claims on processed products. [27:38 - 36:28] Practical Healthy Eating Tips Shop store edges for whole, nutrient-dense foods; avoid processed aisles. Choose full-fat dairy, healthy oils, and animal proteins. Swap carb-heavy items (buns, noodles) for protein alternatives. Plan meals and bring food to events to avoid unhealthy choices. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on . , and . If you'd like even more information on this topic, you can go to or and pick up my book, Your Plate Is Your Fate. You can also check us out on . Tweetable Quotes: “A big reason why people tend to eat is just outta habit.” - Dr. Steve Hughlett “ Food companies have made you addicted. They've made you addicted to their food for a specific reason because they are a business.” - Dr. Steve Hughlett “ The hunger signal is telling the person to eat the nutrients that the body needs. ” - Dr. Steve Hughlett “ People who eat most of their meals from animal-based foods, these people are healthier.” - Dr. Steve Hughlett “ We have fallen into their trap of thinking that sugar is the only thing that tastes good. Once you can get that outta your mind and say no, sugar, if it tastes sweet, it truly is poisoned. It truly is a toxin to your body.” - 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.
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131: What Are the Pros and Cons of Man-Made Food
05/19/2025
131: What Are the Pros and Cons of Man-Made Food
In this episode, Dr. Steve discusses the pros and cons of man-made foods, offering insight into how they affect your body and why they’re so difficult to resist. Tune in to learn how the food industry shapes our eating habits and why making healthier choices can be life-changing. [00:01 - 07:49] The Pros of Man-Made Food Widespread Availability: Easily found in stores, vending machines, and fast food chains. Affordable: Low production costs make these foods cheaper than healthier options. Accessible to All Ages: Marketed for everyone, from infants to adults, using the same harmful chemicals. Great Taste: Engineered to be addictive with added sugars, artificial flavors, and high-fructose corn syrup. [07:50 - 22:21] The Cons of Ultra-Processed Food Toxic Grains: Soy and wheat are processed, sprayed with chemicals, and stripped of nutrients. Sugar Addiction: High fructose corn syrup makes food addictive, affecting brain chemistry. Harmful Seed Oils: Seed oils are processed with chemicals, making them toxic for consumption. Chemical Overload: Ultra-processed foods contain harmful chemicals like pesticides and bleaches. [22:22 - 26:36] The Hidden Dangers of Artificial Additives Food dyes like Red Dye #40 cause hyperactivity in children. Ultra-processed foods are filled with harmful chemicals. High-fructose corn syrup and sugar make foods addictive. Chemical flavorings boost cravings and consumption. [26:37 - 33:11] Closing Segment Processed foods cause inflammation, insulin resistance, and diseases. Clean, animal-based diets can reverse conditions like diabetes. Processed foods damage organs and cause long-term health issues. Eating whole foods restores health and reduces medication needs. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on . , and . If you'd like even more information on this topic, you can go to or and pick up my book, Your Plate Is Your Fate. You can also check us out on . Tweetable Quotes: “ Just because it's available and just because it's affordable and just because any age can eat it and because it's advertised everywhere to make you think that this is good, healthy food, they put addictive substances in it, that doesn't mean anything. All that means is that this food is toxic.” - Dr. Steve Hughlett “The five pros, the five good things about this manmade ultra-processed food, is the exact five things that the food companies have learned to do to make people addicted to their products.” - Dr. Steve Hughlett “If you want to be healthy, quit eating toxins and start eating nutrients. It's that simple.” - Dr. Steve Hughlett “When you're eating all this ultra-processed food with nothing but chemicals, you're putting inflammation into your body.” - Dr. Steve Hughlett
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130: Hidden Dangers of Food Colorings
05/12/2025
130: Hidden Dangers of Food Colorings
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 banning cancer‑causing additives. Seven dyes still dominate U.S. food: Red 3 & 40, Yellow 5 & 6, Blue 1 & 2, Green 3—four of them have been shown to be carcinogenic. Nearly half of child‑marketed products contain these synthetic colors. UK/EU ban or replace most dyes; U.S. FDA continues to allow them despite a 71 % historical failure rate. [08:17 - 15:30] FDA Gap & Exposure Red 3 banned in cosmetics after cancer proof (1990) but still legal in U.S. foods for eye‑appeal and profits. Kids react at 35 mg; average intake 100‑200 mg/day EU posts hyperactivity warnings; FDA acknowledged dye‑linked behavior issues (2011) yet took no action. Red 40 in 30 % of groceries; major dyes tied to cancer & ADHD [15:31 - 21:31] Closing segment Kids’ cereals 43 %, frozen breakfasts 86 %, drink mixes 90 %, fruit snacks 94 %, candy 96 % contain artificial colors. Even 35 mg/day can trigger effects; U.S. kids ingest 100–200 mg daily. Single servings often exceed behavior‑impairing levels. Dyed “foods” are toxins—pitch them, don’t donate. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on . , and . If you'd like even more information on this topic, you can go to or and pick up my book, Your Plate Is Your Fate. You can also check us out on . Please note the following medical disclaimer: By listening to this podcast you understand that this video is for educational purposes only. It is not intended to substitute for professional medical advice and should not be relied on as health or personal advice. Always seek the guidance of your doctor with any questions you may have regarding your health or medical condition. Tweetable Quotes: “Artificial dyes can cause organ damage cancer, congenital disabilities, allergic reactions, hyperactivity, and other behavioral problems in children.” - Dr. Steve Hughlett “The easiest way to avoid all this is, quit eating their products.” - Dr. Steve Hughlett “ I wouldn't want to clean out my pantry and have all these toxins and go and give it to a shelter or give it to somebody else 'cause you think you're being nice by giving them food. You're not. You're giving 'em toxins. Throw it in the trash where it belongs.” - Dr. Steve Hughlett
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129: How Does An Unhealthy Gut Lead to an Unhealthy Body
05/05/2025
129: How Does An Unhealthy Gut Lead to an Unhealthy Body
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 multitasking hinders carb digestion. A low stomach pH (1.5-3) is vital for proper digestion and preventing acid reflux. [12:029 - 18:02]Stress, Foods, and Medications: The Digestive Disruptors Too much food or harmful foods overload the body, causing digestive stress. Foods like chocolate, citrus, and spicy items relax the esophageal sphincter, causing acid reflux. Antacids raise stomach pH, hindering food breakdown and causing bloating. Stress and certain medications weaken the esophageal sphincter, worsening reflux. [18:03 - 22:59] Medications and Their Harmful Digestive Effects Antacids and PPIs treat symptoms, not the root cause of digestive issues—poor nutrition. Long-term use of antacids and calcium carbonate can worsen acid production, making the problem worse. PPIs drastically reduce stomach acid, preventing digestion and causing bacterial overgrowth. Drugs like Ozempic lead to malnutrition by preventing proper digestion and nutrient absorption. [23:00 - 34:45] The Importance of Stomach Acid and Proper Digestion A pH of 1.5-3 is essential for killing bacteria and proper digestion. Insufficient stomach acid leads to rotting food and bacterial growth. Healthy fats stimulate bile release for effective digestion. Eating whole foods prevents inflammation, leaky gut, and autoimmune diseases. [34:46 - 36:54] Closing Segment Conditions like bloating, ulcers, and IBS stem from an unhealthy gut caused by processed foods. Manmade, chemical-laden foods damage gut health and exacerbate digestive problems. Healing your gut begins with a simple, animal-based diet before reintroducing plant-based foods. Chew your food well, avoid overeating, and relax while eating to support digestion and gut health. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on . , and . If you'd like even more information on this topic, you can go to or and pick up my book, Your Plate Is Your Fate. You can also check us out on . Tweetable Quotes: “The problem with acid reflux isn't because you have too much acid, it's usually because you don't have enough, and you're causing pressure, you're causing problems with that lower esophageal sphincter.” - Dr. Steve Hughlett “Keep everything very acidic so you can kill the bacteria, the yeast, the viruses, the parasites, all this stuff that gets into your GI tract, and you want to be able to metabolize your food well.” - Dr. Steve Hughlett “The less acid you make, the worse it's gonna be able to break down the food.” - Dr. Steve Hughlett
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128: The Ins and Outs of Digestive Health
04/28/2025
128: The Ins and Outs of Digestive Health
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 autonomic nervous system regulates unconscious processes, including digestion. The sympathetic nervous system prepares the body for “fight or flight,” affecting digestion. The parasympathetic nervous system activates after stress, aiding digestion and nutrient absorption. [07:02 - 12:54] The Digestive Process: From Mouth to Stomach Digestion starts as soon as the brain signals saliva production. Smell or sight of food can trigger saliva, preparing the body for digestion. Saliva contains amylase, an enzyme that begins breaking down carbohydrates. The food moves through the esophagus, entering the stomach through the lower esophageal sphincter. [12:55 - 31:59] The Role of Stomach Acid and Enzymes The stomach's pH ranges from 1.5 to 3, creating an acidic environment for digestion. Hydrochloric acid in the stomach breaks down food and kills harmful bacteria. Pepsinogen turns into pepsin, which breaks down proteins. The stomach prepares food to pass through the pyloric sphincter into the small intestine. [32:00 - 36:00] Small and Large Intestines: Absorption and Elimination The small intestine is where most digestion and nutrient absorption occur. The duodenum, jejunum, and ileum each play a role in nutrient breakdown and absorption. The large intestine reabsorbs water, stores waste, and helps form stool. The anal sphincter controls the final elimination of waste through the anus. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on . , and . If you'd like even more information on this topic, you can go to or and pick up my book, Your Plate Is Your Fate. You can also check us out on . Tweetable Quotes: “ A sick GI tract is a sick person. A healthy GI tract is a healthy person.” - Dr. Steve Hughlett “One thing is going to determine whether you are sick or whether you are healthy. It all determines what food you put in your mouth.” Dr. Steve Hughlett “ If you eat poor, fake, manmade food like you get from a grocery store and box, bottle, bag, and can anything that has the label on it that has all these chemicals in it, when you eat that kind of food, you change the bacteria in your gut.” Dr. Steve Hughlett
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127: 134 lb Weight Loss and Off All Medications
04/21/2025
127: 134 lb Weight Loss and Off All Medications
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 decade ago, his A1C was high, and he struggled with chronic pain, sleep issues, and fatigue. At his heaviest, Gary weighed 365 pounds and was dependent on a cane, struggling to walk short distances. On March 19th, 2024, he began his journey with clean eating. Since then, he's lost 134 pounds, improved his breathing, and lowered his blood pressure to a healthy 112/65 without medication. He's off all medications, including those for AFib, and feels more energetic, healthy, and blessed than ever. [00:01 - 10:23] Gary's Inspiring Health Transformation Journey Gary lost 134 lbs in less than a year and is off most of his medications. Encouraged by his wife and dad, Gary explored clean eating after hearing about its benefits. Gary’s health had deteriorated, and at 55, he felt like he was “circling the drain,” motivating him to change. From severe breathing issues to regaining the ability to walk and work on his farm. After 3 months of clean eating, Gary’s A1C dropped and triglycerides improved dramatically. [10:24 - 20:33] Gary's Journey to Getting Off Medications Gary was on Flecainide and Carvedilol for AFib, with increasing dosages over the years. He gradually reduced and eventually stopped his medications after switching to a clean diet. His blood pressure normalized, and AFib and PVCs disappeared. Gary didn't need structured exercise—just walking and staying active on his farm. This isn't a diet; it's a lifestyle change focused on eating clean and gaining energy. [20:34 - 43:27] The Power of Clean Eating Gary swapped junk food cravings with healthy fats like butter. The hardest part was quitting junk food, but cravings faded after three weeks. Avoiding unhealthy foods like bread and fries made him feel much better. Gary’s recovery time from illness shortened, and he no longer gets sick for long periods. His clean, animal-based diet balanced blood sugar and improved overall health. [43:28 - 59:37] Closing Segment Medications like Ozempic cause severe side effects and muscle loss. Gary avoided Metformin and Ozempic, focusing on nutrition to improve his health. Clean eating improved body odor, energy, and joint pain. Despite skepticism, Gary's transformation proves real health change comes from lifestyle, not drugs. Gary’s health is still improving after breaking a weight loss plateau. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on . , and . If you'd like even more information on this topic, you can go to or and pick up my book, Your Plate Is Your Fate. You can also check us out on . Tweetable Quotes: “ Eating that garbage makes you feel like garbage.” -Gary Colvin “ Instead of living to eat, I'm eating to live.” -Gary Colvin “ The majority of the weight loss is from muscle loss, and that is not what you want because you, as you get older, the most important thing you can have is make sure that you keep strong enough.” -Steve Hughlett “ Carbohydrates are literally addictive. Chemically addictive.” -Steve Hughlett
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126: Do Elimination Diets Work?
04/14/2025
126: Do Elimination Diets Work?
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 - 02:56] What is an Elimination Diet? An elimination diet helps identify food triggers when you experience sudden physical or mental health issues. Common symptoms related to food triggers include bloating, hives, mental fog, and respiratory problems. The process involves removing certain foods and observing if symptoms improve. The focus is on removing artificial ingredients and focusing on whole, natural foods. [02:57 - 06:23] The Role of Gut Bacteria Gut bacteria play a crucial role in digestion and neurotransmitter production (dopamine, serotonin). A diet high in ultra-processed foods promotes harmful bacteria, leading to issues like leaky gut. Switching to a healthier diet restores gut bacteria, potentially resolving food sensitivities. Gluten intolerance may stem from gut damage caused by harmful bacteria. [06:24 - 29:00] Popular Elimination Diets Autoimmune Paleo Diet: A stricter version of the paleo diet, removing natural sugars and some fruits/vegetables. FODMAP: Focuses on reducing certain sugars that contribute to digestive discomfort. GAPS: Heals the gut by removing processed foods and focusing on animal-based foods. Glycemic Index Diet: Stabilizes blood sugar by avoiding high-glycemic foods. Low-Histamine Diet: Avoids high-histamine foods to reduce allergic reactions. Whole30 Diet: A 30-day reset eliminating processed foods, sugar, and grains. Traditional Foods Diet: Focuses on traditional food preparation methods to reduce antinutrients. [29:00 - 31:29] Closing Segment Fruits and vegetables contain toxins like lectins, oxalates, and tannins that can cause digestive issues and inflammation. These toxins can reduce the absorption of important nutrients like magnesium and iron.Even with cooking and preparation, some plant-based toxins remain in the food. Focus on an animal-based diet for healing, slowly reintroducing fruits and vegetables to identify any triggers. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on . , and . If you'd like even more information on this topic, you can go to or and pick up my book, Your Plate Is Your Fate. You can also check us out on . Tweetable Quotes: “ By far the best index to use is the insulin index because really we don't care your glucose, where your glucose level is totally dependent on how well your insulin works.” - Dr. Steve Hughlett “ If you really do have a lot of GI distress, a lot of problems, arthritis, if you have an inflammation in your joints, if you're not thinking very clearly, there is a good possibility it's because of fruits and vegetables that you're eating ” - Dr. Steve Hughlett “If you're doing an elimination diet, I would try as hard as you could to get all the way back to just a nothing but an animal-based nutrition, and then if you want some fruits and vegetables, slowly add those in.” - Dr. Steve Hughlett
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125: What Are 10 Basic Principles of a Healthy Lifestyle
04/07/2025
125: What Are 10 Basic Principles of a Healthy Lifestyle
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. 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. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on . , and . If you'd like even more information on this topic, you can go to or and pick up my book, Your Plate Is Your Fate. You can also check us out on . 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
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124: What Is The Difference Between Glucose Intolerance and Insulin Resistance
03/31/2025
124: What Is The Difference Between Glucose Intolerance and Insulin Resistance
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. Insulin helps store glucose and amino acids in muscles for growth. Aging reduces muscle mass, but exercise and nutrition can prevent this. [08:37 - 18:45]The Role of Fat Cells When muscles can't absorb glucose, fat cells store it and grow. Overloaded fat cells become insulin resistant. Large fat cells leak fatty acids into the blood, raising inflammation. Chronic high insulin levels lead to diseases like type 2 diabetes. [18:46 - 22:41] Insulin Resistance vs. Glucose Intolerance High glucose and insulin levels occur when the body struggles to store glucose properly. After eating carbohydrates, insulin is released to lower glucose levels, which is the body's natural response. Glucose levels stay high, but the body may not produce enough insulin or respond efficiently to it. The pancreas first releases stored insulin and then produces more as needed based on glucose levels. [22:42 - 28:26] Managing Glucose and Insulin Levels Breaking a fast with protein and a small amount of carbohydrates helps restore insulin levels safely. To manage glucose intolerance, it’s important to limit glucose intake and focus on balanced, healthy foods to prevent insulin resistance. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on . , and . If you'd like even more information on this topic, you can go to or and pick up my book, Your Plate Is Your Fate. You can also check us out on . Tweetable Quotes: “Muscles are one of the biggest consumers and producers of our energy.” - Dr. Steve Hughlett “High blood glucose is just a symptom of type two diabetes. That's not the cause.” - Dr. Steve Hughlett “Keep your muscles going as you get older. Please lift heavy things daily.” - Dr. Steve Hughlett “The biggest reason why you tend to lose muscle mass as you get older is people just quit using their muscles.” - Dr. Steve Hughlett
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123: What Is Metabolic Syndrome?
03/24/2025
123: What Is Metabolic Syndrome?
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 processed foods can reverse metabolic syndrome and improve your health. [00:01 - 11:52] Understanding Metabolic Health and Its Impact Metabolic health means giving your body essential nutrients for growth, repair, and energy. Key nutrients: amino acids (protein), fatty acids (fat), vitamins, minerals, and water. Poor metabolic health leads to diseases like type 2 diabetes, obesity, and heart disease. Reversal is possible: Proper nutrition can reverse conditions like type 2 diabetes and high blood pressure. [07:31 - 18:21] What is Metabolic Syndrome Metabolic syndrome is diagnosed with three of the following: high blood pressure, high blood sugar, high triglycerides, low HDL, or abdominal obesity. It leads to serious health issues like fatty liver, heart disease, kidney failure, and cancer. Proper diet, including avoiding carbs and eating real meat, can reverse metabolic damage. The medical system often treats symptoms instead of addressing the root cause, which is poor nutrition. [18:22 - 29:13] The Key Factors of Metabolic Syndrome Blood pressure over 130/85 or medication use indicates hypertension. Fasting blood sugar above 100 mg/dL or diabetes medication signals high blood sugar. Triglycerides over 150 mg/dL are caused by high carbohydrate intake. HDL cholesterol below 40 for men or 50 for women is a risk factor for metabolic syndrome. Excess fat around the belly, greater than half your height, is linked to internal organ fat storage and disease. [29:14 - 32:24] Closing Segment Avoid carbs to keep insulin levels low, forcing the body to burn fat for energy. Proper diet can reverse PCOS, erectile dysfunction, and diabetes. High LDL doesn't cause heart attacks. Treatment guidelines often favor medications over nutrition. Change your diet if you have any three signs of metabolic syndrome. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on . , and . If you'd like even more information on this topic, you can go to or and pick up my book, Your Plate Is Your Fate. You can also check us out on . Tweetable Quotes: “ Medications do not cure anything, for the most part. If you're talking about antibiotics or something like that, that may cure. But most medications are only there to treat symptoms.” - Dr. Steve Hughlett “ It is not high LDLs that cause cardiovascular disease. That is a scheme by the drug companies to sell statins.” - Dr. Steve Hughlett “ If you keep your insulin levels low because you don't eat carbohydrates, so you're not putting glucose in your blood, you keep your insulin levels low, fat doesn't increase your insulin levels at all, and protein does just a tiny bit. Keeping them low, that forces you to eat the fat out of your fat cells and also off of your organs.” - Dr. Steve Hughlett “ Metabolic syndrome is when you have any three of these following five things. If you have high blood pressure, if you have high fasting blood sugar, if you have high triglycerides. If you have low HDLs, which is the good cholesterol, or if you have increased abdominal obesity, you have a lot of fat around your midsection. If you have any 3 of these 5 things, you are considered to have metabolic syndrome.” - Dr. Steve Hughlett
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122: Is Our Medical System Broken?
03/17/2025
122: Is Our Medical System Broken?
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 ignored. Medical industries profit from keeping people sick. Physicians lack time and training on nutrition. Outdated advice like the food pyramid still drives medical guidance. [06:09 - 12:09] The Food Pyramid and Its Hidden Agenda The food pyramid was a marketing tool, not a science-based. It promotes unhealthy foods, leading to chronic diseases. Hospitals still serve high-carb meals, worsening health. A diabetic reversed his condition by avoiding carbs. The medical system profits from treating, not preventing, illness. [12:10 - 19:29] The Truth Behind Statins and Metabolic Health Statins lower LDL by damaging cells, not addressing heart disease causes. High LDL is due to fat metabolism, not a disease trigger. The medical system profits from treating symptoms, not preventing disease. Major deaths are linked to poor metabolic health, not just high LDL. The focus remains on medication instead of addressing insulin, inflammation, and glucose. [19:30 - 31:27] Closing Segment The system profits from keeping people sick on medications. Cutting sugar and flour for a month can improve health and reduce meds. A simple diet like beef, butter, bacon, and eggs can lower insulin and boost wellness. Avoid processed foods and focus on natural, whole foods. It’s not your doctor’s fault; take control by educating yourself on nutrition. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on . , and . If you'd like even more information on this topic, you can go to or and pick up my book, Your Plate Is Your Fate. You can also check us out on . Tweetable Quotes: “ Our medical system is broken because everything is focused on treatment of the disease and treatment of the symptoms of a disease.” - Dr. Steve Hughlett “ If you prevented people from getting a disease, there would be no more medical system, no more pharmaceutical system, no more fake food system.” - Dr. Steve Hughlett “The food pyramid has no nutritional science backing whatsoever. This was a marketing scheme from the sugar industry to help the food industry get more people addicted to their high-carbohydrate, high-toxic chemical-laden food.” - Dr. Steve Hughlett “ If you're eating by the food pyramid, you are killing yourself. The food pyramid is not scientifically based.” - Dr. Steve Hughlett
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121: Stop Believing These 12 Health Lies
03/10/2025
121: Stop Believing These 12 Health Lies
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 - 10:23] Health Lies and Their Impact on Metabolic Health Misleading advice has led to obesity, diabetes, and heart disease. High carbs and processed foods raise insulin and cause fat storage. Low-fat and diet products promoted by the food industry worsen health. Healthy fats and proteins can reverse diabetes and high blood pressure. Poor nutrition, not genetics, causes obesity. [10:24 - 17:59] Common Health Myths Debunked Myth#1: Only obese people are metabolically unhealthy. Thin people can still have fat around organs, leading to metabolic issues. Myth#2: The food pyramid is good for you. The food pyramid was created by the sugar industry, not based on science. Myth#3: The food pyramid is based off good science. The food pyramid is scientifically flawed and harmful to health. Myth#4: Food manufacturers want us healthy. Food manufacturers focus on profits, using addictive chemicals like sugar. Myth#5: Low carb diets are bad for your heart. Low-carb diets are actually beneficial for heart health. [18:00 - 23:34] Heart Disease and Medications Myths Myth#6: High cholesterol causes heart disease. High cholesterol is not the cause of heart disease; it's a lie to sell statins. LDLs repair blood vessel damage, not cause heart problems. Myth#7: Medications are the best treatment for medical issues. Medications only treat symptoms, not the root cause—poor nutrition. Eating healthy prevents adverse effects, unlike medications. [23:35 - 28:01] Diets, Calories, and Exercise Myths Myth #8: Diets Work if You Follow Them Diets don’t work; fat burning is controlled by insulin, not calories or exercise. To burn fat, keep insulin low by avoiding carbohydrates and glucose. Myth #9: Restricting Calories Always Works for Weight Loss Calorie restriction doesn’t work; focus on reducing glucose and changing food. Fat, not glucose, fuels the body and supports cell regeneration. Myth #10: The Best Way to Burn Calories is Exercise Exercise doesn’t burn fat; proper nutrition does. Resistance training builds muscle, but fat loss starts with diet. [28:02 - 35:45] The Truth About Medications and Aging Myth #11: You Cannot Improve Metabolic Health Without Medications Medications only treat symptoms; proper nutrition addresses the root cause. Real animal-based foods can reverse metabolic issues like low testosterone and arthritis. Myth #12: Health Problems Get Worse as You Age Poor diet causes worsening health; most conditions are reversible with proper nutrition. Eating animal-based foods can reverse damage and improve health. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on . , and . If you'd like even more information on this topic, you can go to or and pick up my book, Your Plate Is Your Fate. You can also check us out on . Tweetable Quotes: “Medications only treat the symptoms. It doesn't treat the underlying disease.” - Dr. Steve Hughlett “Exercising does not burn your fat. You can never get to your fat store just by exercising. The only way to burn your fat out of your cells is to decrease your insulin.” - Dr. Steve Hughlett ”High cholesterol does not cause heart disease. High glucose, insulin, and inflammation does.” - Dr. Steve Hughlett “ Food companies are not here for your health. They are here for their shareholders. ” - Dr. Steve Hughlett “ What we were being told was healthy was actually what's causing us to become extremely sick.” - Dr. Steve Hughlett
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120: How Much Should We Walk Every Day?
03/03/2025
120: How Much Should We Walk Every Day?
In 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. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on . , and . If you'd like even more information on this topic, you can go to or and pick up my book, Your Plate Is Your Fate. You can also check us out on . 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
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119: Is Running Better Than Walking?
02/24/2025
119: Is Running Better Than Walking?
In this episode, Dr. Steve tackles a question he gets asked all the time: Is running really better than walking? The answer might surprise you! He dives into the science behind movement, the impact of chronic cardio on the body, and why walking might be the ultimate form of exercise for longevity, energy, and overall health. He also shares insights from Mark Sisson’s book Born to Walk and explains how short, frequent walks can boost metabolism, improve brain function, and even help with fat burning—without the wear and tear of high-impact exercise. Plus, find out why the myth of "10,000 steps a day" isn't based on science! [00:01 - 04:36] The Truth About Running and Walking Running long distances is a modern phenomenon—not something humans have always done. Chronic cardio can be harmful, leading to joint pain, stress fractures, and other injuries. Excessive running isn’t necessary for fat loss or overall health. Walking provides the same benefits without the physical strain. [04:37 - 09:12] The Science-Backed Benefits of Walking Short, frequent walks throughout the day improve energy, alertness, and mood. Walking after meals aids digestion and helps regulate blood sugar levels. Just 2 miles a day (around 4,000 steps) has been shown to enhance metabolic flexibility. Studies show that walking increases Brain-Derived Neurotrophic Factor (BDNF), which supports brain health and cognition. [09:12 - 17:36] How Walking Supports Long-Term Health Walking strengthens muscles, bones, and joints, reducing the risk of falls in old age. Movement is crucial for a healthy lymphatic system, which helps remove toxins. Just 20 minutes of walking, five days a week, has been linked to a 43% reduction in sick days. The idea of 10,000 daily steps isn’t based on science—it originated from a marketing campaign! [17:37 - 28:35] How to Make Walking a Daily Habit Walk outside in nature to reduce stress and boost mental well-being. Practice eye exercises by shifting focus between near and far objects. Engage your core and maintain good posture while walking. Walking in the morning helps regulate your circadian rhythm, leading to better sleep. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on . , and . If you'd like even more information on this topic, you can go to or and pick up my book, Your Plate Is Your Fate. You can also check us out on . Tweetable Quotes: “ Walking by far is much better. It's less stress on your body.” - Dr. Steve Hughlett “Just walking in nature actually reduces your stress hormone and it boosts your immune function.” - Dr. Steve Hughlett “There's really no reason to run because it is so hard on your body.” - Dr. Steve Hughlett “ The only way to burn fat is keep your insulin levels low and that goes by what you eat, not by what you're doing.” - Dr. Steve Hughlett “If you actually just take several short, frequent walks all throughout the day and maybe a long walk or long hike, you know, once a week or something, this is going to get you all the the good benefits of walking.” - Dr. Steve Hughlett
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118: Do You Have to Exercise in Order to Lose Weight?
02/17/2025
118: Do You Have to Exercise in Order to Lose Weight?
Many people believe that exercise is the key to weight loss, but is that really the case? In this episode, Dr. Steve uncovers the truth about fat loss, metabolism, and how your body actually burns energy. He breaks down why it's not about just losing weight, but rather losing fat—and why the food you eat plays a much bigger role than exercise. [00:01 - 10:41] Weight Loss vs. Fat Loss Most people want to lose fat, not just "weight. Starving yourself leads to muscle loss, not just fat. Your body needs nutrients or it starts breaking down muscle. Autophagy removes waste, but extreme fasting can cause muscle loss. Losing muscle slows metabolism and weakens your body. Insulin levels play a major role in fat storage and fat burning. [10:42 - 16:13] Insulin, Exercise, and Fat Burning Exercise burns calories, but fat stores contain more energy. High insulin stores fat; low insulin burns fat. Carbs raise insulin, promoting fat storage. Low insulin burns fat and stores it in muscles. During exercise, glucose is burned first, then fat. [16:14 - 20:31] Glucose, Fat Storage, and Insulin Glucose provides minimal energy; glycogen stores offer 2,000 calories. Excess carbs raise insulin, turning glucose into fat. Low-carb diets burn fat and elevate LDL cholesterol. Visceral fat forms around organs when subcutaneous fat is full. Measure your waist—if it’s over half your height, you have visceral fat. [20:32 - 31:37] Do You Need Exercise to Lose Fat? Fat loss comes from low insulin, not exercise alone. Exercise burns glucose and fat, but won’t access fat stores until insulin is low. Strength training is important for muscle, but diet plays a bigger role in fat loss. Your body’s “set point” increases hunger and slows metabolism when losing weight. If new to exercise, focus on fat loss first—working out while fatigued can lead to more hunger and muscle loss. [31:38 - 35:32] Carnivore Diet for Fat Loss Carnivore diet keeps insulin low, burning fat for energy. Avoid carbs to keep insulin low and burn fat from fat cells. Stick to above-ground plants if not fully carnivore to limit glucose intake. Focus on nutrition first, then exercise as energy improves. Protein and fat keep you full, helping manage hunger and prevent overeating. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. 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. Tweetable Quotes: “It's not about losing weight. It's about losing fat.” - Dr. Steve Hughlett “The only way you can lose fat is to keep your insulin levels low.” - Dr. Steve Hughlett “If you do not eat the nutrients your body needs, your body will start eating itself.” - Dr. Steve Hughlett “You can starve yourself to death and decrease all the nutrients that's coming in.. . Yes, you will lose weight, but you're mainly using losing muscle.” - Dr. Steve Hughlett “If you're not used to working out, this is not the time to do that.” - Dr. Steve Hughlet
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117: What Toxins Are In Plants?
02/10/2025
117: What Toxins Are In Plants?
In this episode, Dr. Steve takes a deep dive into a topic that doesn’t get enough attention—plant toxins. While fruits and vegetables are a staple in most diets, they all contain some form of toxins. Some are harmless, while others can build up in your body over time and cause problems. And then, some can actually be beneficial if prepared correctly. He breaks down the different toxins found in plants, how they affect our health, and the best ways to enjoy plant-based foods without the risks. [00:01 - 03:19] The Truth About Plant Toxins Every plant contains natural toxins, some of which can accumulate in the body. Bioaccumulation can lead to long-term health issues, much like insulin resistance. Common plant toxins include phytates, tannins, lectins, and cyanogenic glycosides. Some plant toxins are used in medicine, while others can be harmful over time. [03:20 - 09:07] Oxalates and Hidden Health Risks Oxalate crystals in foods like spinach and almonds can cause kidney stones and joint pain. Dr. Steve shares how oxalates led to a serious health scare for his son. Many plant toxins act as natural pesticides to protect the plant from being eaten. Eating plants out of season increases the risk of toxin buildup in the body. [09:08 - 16:43] How Modern Farming Alters Plants Domesticated crops are bred to be sweeter and larger but often lose nutrients. Removing natural plant defenses has led to increased use of pesticides and herbicides. Modern corn is now 40% sugar, compared to 2% in its ancestral form. Heirloom varieties contain more nutrients and fewer harmful compounds. [16:43 - 26:51] How to Reduce Plant Toxins Cooking, soaking, fermenting, and nixtamalization can deactivate harmful compounds. Some cultures use clay to neutralize plant toxins before digestion. Buying seasonal and local produce reduces exposure to harmful bioaccumulation. Avoid grocery store produce grown out of season for better health benefits. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on . , and . If you'd like even more information on this topic, you can go to or and pick up my book, Your Plate Is Your Fate. You can also check us out on . Tweetable Quotes: “ Every single plant on the earth has toxins in it.” - Dr. Steve Hughlett “Our digestive tract is not physically made to digest plants.” - Dr. Steve Hughlett “Phytotoxins they're not actually trying to kill you, they're just trying to protect themselves. So this is nature's natural pesticides, herbicides, fungicides, these are the things that plants have, to make sure that they don't get eaten by these other things.” - Dr. Steve Hughlett “ It's how do I eat them that can make them safe, nutritious, and available to our bodies without hurting us. And one of the best ways you can do this to make sure you're buying something seasonally is don't buy it from a grocery store. Buy it from a farmer's market.” - Dr. Steve Hughlett ”Most kidney stones are made out of calcium oxalate crystals. So the calcium is what we have in our bodies anyway. And then, the oxalate is what we get from eating all these plants.” - Dr. Steve Hughlett “Eat your fruits, eat your vegetables, minimal, make sure you eat them seasonally.” - Dr. Steve Hughlett
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116: Why Are We Getting Sicker With An Abundance of Food
02/03/2025
116: Why Are We Getting Sicker With An Abundance of Food
In this episode, Dr. Steve takes a deep dive into human nutrition, evolution, and the modern food crisis. Inspired by Dr. Bill Schindler’s Eat Like a Human, he explores how our diets have evolved—from plant-eating scavengers to hunters thriving on nutrient-dense foods. Yet, despite more food than ever, we’re sicker and more malnourished. Dr. Steve breaks down the history of our diets, the dangers of processed foods, and how food manufacturing has steered us away from real nutrition. He also unpacks why our digestive systems struggle with modern diets and what we can learn from ancestral eating habits. This episode will challenge everything you thought you knew about food. [00:01 - 08:56] How Our Diet Shaped Human Evolution Eat Like a Human by Dr. Bill Schindler explores human dietary evolution. The book highlights how human bodies have changed—brains and bodies grew, but teeth and GI tracts shrank. Despite having abundant food today, people are more malnourished than ever. Humans are the only species that need guidance on what to eat, unlike animals with naturally adapted diets. [08:57 - 19:41] How Early Humans Evolved Through Food Early humans started as plant-eaters with large digestive tracts and small brains. Tool-making enabled meat consumption, fueling brain and body growth. Fire and cooking made food easier to digest and absorb nutrients. Fermentation improved food preservation and gut health. Modern food processing removes key nutrients, reducing health benefits. [19:41 - 24:28] How the Agricultural Revolution Changed Our Health 15,000 years ago, humans shifted from gathering food to mass-producing crops and livestock. As food production became industrialized, people lost connection with real, nutrient-dense foods. Processed foods are abundant but lack essential nutrients, leading to widespread health issues. Food manufacturers prioritize profits over health, filling shelves with nutrient-poor products. Understanding real food sources and essential nutrients is key to reversing modern health problems. [24:29 - 26:46] Closing Segment Industrialization led to processed, nutrient-poor diets that harm our health. Understanding food sources and preparation is key to better health. Exploring plant toxins and their hidden effects on our bodies. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on . , and . If you'd like even more information on this topic, you can go to or and pick up my book, Your Plate Is Your Fate. You can also check us out on . Explore and start making healthier choices. Tweetable Quotes: “Human beings are the only animal that has been told what to eat. No other animal does that.” - Dr. Steve Hughlett “These big food manufacturers, they have no responsibility to put nutrients in it. There's nothing that says that they have to make us healthy. That our health is in their welfare. That was never stated. That's never been said.” - Dr. Steve Hughlett “We've got to learn how to get the food that we want and how to prepare the food the proper way so we get the most nutrients out of it.” - Dr. Steve Hughlett
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115: The Answer to High Quality Health In One Sentence
01/27/2025
115: The Answer to High Quality Health In One Sentence
In this episode, Dr. Steve gets straight to the heart of what it takes to achieve lasting, high-quality health. He breaks it down into one simple but powerful sentence: keep your insulin levels low. From reversing type 2 diabetes to reducing chronic inflammation and protecting your heart, he explains why managing insulin is the key to unlocking better health and long-term vitality. He also dives deep into the “three pillars of disease”, sharing how they silently damage the body over time. He also unpacks the science behind modern food choices, explains the hidden dangers of processed foods and sugars, and offers practical tips for reclaiming your metabolic health. [00:01 - 05:48] The One Sentence That Defines Health Keeping insulin levels low is the foundation for overall health. Managing insulin can prevent or reverse diabetes, heart disease, and even Alzheimer’s. High insulin, inflammation, and glucose are the “three pillars of disease.” When you control insulin, the other pillars naturally fall into place. [05:49 - 17:45] What Does Insulin Do to Your Body Insulin is a storage hormone that converts excess glucose into fat. High insulin forces your body to store fat instead of burning it. Chronic high insulin levels lead to insulin resistance and weight gain. Insulin resistance is the root cause of many chronic diseases. [17:46 - 26:24] The Problem with Modern Foods Man-made foods are loaded with processed carbs, sugars, and harmful vegetable oils. Flour is essentially powdered glucose, spiking insulin levels rapidly. Chemicals like red dye #40, artificial sweeteners, and additives harm your body. Processed foods increase hunger, leading to a cycle of overeating. [26:25 - 33:27] Fructose: A Hidden Threat Fructose is toxic because it turns into fat, uric acid, and inflammation. High fructose corn syrup is found in nearly all processed foods. Fructose doesn’t raise insulin immediately but still causes significant damage. The idea that fructose is “healthy” is a dangerous myth. [33:28 - 35:08] Practical Steps to Take Back Your Health Stick to God-made foods like meat, seasonal fruits, and vegetables. Avoid man-made foods, including ultra-processed grains, sugars, and oils. Eat, don’t drink, your fruits and vegetables to retain their fiber benefits. Focus on reducing glucose and insulin levels to heal from the inside out. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on . , and . If you'd like even more information on this topic, you can go to or and pick up my book, Your Plate Is Your Fate. You can also check us out on . Explore and start making healthier choices. Tweetable Quotes: “That one sentence is keep your insulin levels low. That is the answer. If you can just keep your insulin levels low, you can reverse your diabetes, you get reverse your blood pressure problems.” - Dr. Steve Hughlett “When your insulin levels are high, you force your body to store fat. When your insulin levels are low, you force your body to burn fat for energy. And that is the whole key to health.” - Dr. Steve Hughlett “The three pillars of disease are high insulin levels, high inflammation, and high glucose levels.” - Dr. Steve Hughlett
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114: 75 Pound Weight Loss and More Energy with Zack Walton
01/20/2025
114: 75 Pound Weight Loss and More Energy with Zack Walton
In this episode, Dr. Steve reconnects with Zack Walton, who shares his powerful story of losing 75 pounds and reclaiming his energy by making simple but life-changing shifts to a low-carb, high-fat, high-protein way of eating. A few years ago, Zack struggled with his health and weight, battling a lifelong addiction to soda and feeling stuck in a cycle of unhealthy habits. By cutting out carbs and incorporating intermittent fasting into his routine, he not only shed the weight but also regained his energy and transformed his overall well-being. Now passionate about sharing his journey and the power of mindful eating, Zack opens up about his challenges, practical steps, and triumphs along the way. From his initial struggles to his ultimate success, Zack offers honest insights and actionable tips that anyone can use to make a positive change. [00:01 - 03:34] Zack’s Weight Struggles and Failed Diets Zack’s father’s obesity and surgery shaped his perspective on health. Hit 270 pounds after high school despite trying multiple diets (keto, calorie counting, etc.). Felt defeated and resigned to staying overweight before hearing about a new approach. A conversation with Dr. Steve shifted his mindset toward focusing on health over weight loss. [03:35 - 30:12] Starting Intermittent Fasting and Cutting Carbs Began intermittent fasting (16:8) and cut back on carbs gradually. Experienced withdrawal symptoms during the first two weeks, especially from sugar. Struggled with soda cravings but eventually eliminated them completely. Focused on nutrient-dense foods like red meat, eggs, and healthy fats. Noticed a significant drop in hunger and cravings by the end of week three. [30:13 - 23:44] The Real Cost of Healthy Eating Eating one meal a day (OMAD) reduces food expenses. Buying local meat (e.g., bulk beef and pork) saves money. Cutting out vending machine snacks, soda, and coffee shop habits adds up to big savings. Healthy eating doesn’t require a higher budget, just smarter choices. Clean eating reduces pain and boosts immunity. [41:39 - 54:42] Key Takeaways For Simple Steps to Better Health Focus on health, not weight loss—cut carbs, and the weight will follow. Eating healthy is cheaper; ditch processed foods and invest in nutrient-dense options. Quit soda first to break sugar addiction and reset your taste buds. Avoid gimmicks like weight loss meds or fad diets—real results come from proper nutrition. You don’t need carbs to thrive; prioritize whole foods like meat, eggs, and healthy fats. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on . , and . If you'd like even more information on this topic, you can go to or and pick up my book, Your Plate Is Your Fate. You can also check us out on . Tweetable Quotes: “Don't do it for the weight loss. Do it for wanting to feel better, and then the weight loss will come.” - Zack Walton “Whatever they were telling me, why are you fasting? That's probably bad for you. I always told them, well, you think cavemen has enough food to eat three times a day every day? No, they didn't. Our bodies aren't made for that. We're made to eat when we need to.” - Zack Walton
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113: Does High Cholesterol Cause Heart Attacks?
01/13/2025
113: Does High Cholesterol Cause Heart Attacks?
In this episode, Dr. Steve tackles a question that has puzzled the medical world for decades: Does high cholesterol really cause heart attacks? He dives into the origins of this long-standing belief, revealing how one flawed hypothesis shaped dietary recommendations for generations. He also uncovers what the research truly shows about cholesterol, triglycerides, and heart health. Packed with eye-opening insights, this episode challenges the mainstream narrative and offers practical advice for improving your health through smarter food choices. [00:01 - 04:44] The Origins of the Cholesterol Myth Ancel Keys’ unproven hypothesis blamed high cholesterol for heart disease. Early studies showed HDL cholesterol is cardioprotective, but this was ignored. Organizations like the NIH embraced the low-fat narrative despite conflicting evidence. The low-fat diet trend gained traction without solid scientific backing. [04:45 - 11:31] The Truth About Cholesterol and Triglycerides HDL cholesterol is protective, while high triglycerides are linked to heart disease. Total cholesterol is not a reliable indicator of cardiovascular risk. Studies from the 1960s and 1970s consistently revealed triglycerides as a more significant factor than cholesterol. Elevated triglycerides are often tied to high carbohydrate consumption. High insulin, glucose, and inflammation—driven by carbs—fuel chronic illnesses [11:32 - 16:22] The Role of Diet in Heart Health High-fat diets raise HDL levels, improving heart health. Low-fat diets lead to increased carbohydrate intake, which raises triglycerides. Healthy fats from animal sources are better than processed seed oils. Reducing carbohydrate intake is key to lowering triglycerides and improving overall health. [16:23 - 20:13] Misinformation in Health Guidelines Food and drug companies heavily influenced public dietary guidelines. The low-fat, high-carb narrative was perpetuated for financial gain. Misguided advice for diabetics to consume more carbohydrates worsens their health. Studies highlighting the benefits of high-fat diets were ignored or diluted. [19:11 - 20:13] Closing Segment High-carb, low-fat diets harm health and worsen diabetes.High-carb intake with insulin leads to dangerous “double diabetes.”Reducing carbs lowers insulin needs, boosts heart health, and controls diabetes.High triglycerides, not cholesterol, drive heart disease—low-carb, high-fat diets protect. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on . , and . If you'd like even more information on this topic, you can go to or and pick up my book, Your Plate Is Your Fate. You can also check us out on . Tweetable Quotes: “Studies showed that high HDL cholesterol was actually cardioprotective and high triglycerides was associated with cardiovascular disease.” - Dr. Steve Hughlett “No study has ever been shown that high LDL cholesterol cause cardiovascular disease.” - Dr. Steve Hughlett “Almost all the organ damage and all the disease that we have in our bodies is based on three pillars. That's high insulin levels, that's inflammation of the body, and that's high glucose.” - Dr. Steve Hughlett
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