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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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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112: Why Is Sugar So Toxic to Our Health?
01/06/2025
112: Why Is Sugar So Toxic to Our Health?
In this episode, Dr. Steve breaks down why sugar is one of the most toxic substances we consume and how it’s linked to almost every major chronic disease. He explains the impact of high insulin levels, inflammation, and fructose on the body, highlighting why these factors cause long-term damage. With practical advice and easy-to-understand science, He shares how to take control of your diet, break free from sugar addiction, and start reversing the damage. [00:01 - 02:42] Understanding the Root of Disease The root causes of disease often stem from poor nutrition rather than genetics or bad luck. Nutrition science focuses on prevention, unlike medical science, which often treats symptoms. High insulin, inflammation, and high blood glucose levels are the three pillars of chronic disease. Fructose, a toxic fourth pillar, contributes significantly to organ damage and metabolic issues. Chronic high insulin leads to insulin resistance, setting the stage for diabetes and organ damage. [02:43 - 14:08] The Devastating Effects of Insulin Resistance High insulin levels damage small blood vessels, causing retinopathy, nephropathy, and neuropathy. Larger blood vessels are also affected, leading to kidney disease, liver disease, and heart conditions. Diabetes is the umbrella condition driving widespread organ failure and chronic illnesses. Discover why early detection and insulin management are crucial for reversing damage. [14:09 - 22:08] Leptin signals the brain to stop hunger, but resistance blocks this function. Chronic high insulin and glucose levels contribute to leptin resistance. Obesity increases fat cells, causing excessive leptin production and resistance. Leptin resistance leads to constant hunger, fueling overeating and weight gain. Breaking leptin resistance requires reducing sugar and carbohydrate intake. [22:09 - 30:22] The Toxicity of Fructose and Processed Foods Fructose metabolism overburdens the liver, creating uric acid, triglycerides, and inflammation. High-fructose corn syrup contributes to obesity and metabolic syndrome. Processed foods are stripped of nutrients and filled with harmful additives. Avoiding man-made foods and embracing natural, nutrient-dense options is key to recovery. [30:23 - 34:37] Closing Segment Eliminate man-made foods and reduce carbohydrate intake to lower insulin levels. Focus on nutrient-dense animal products like eggs, cheese, and lean meats. Seasonal eating of fruits and vegetables can support metabolic health. Breaking carbohydrate addiction is essential to regaining control over your 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: “Fructose is extremely toxic.” - Dr. Steve Hughlett “Sugar affects the nucleus accumbens the same way that cocaine does.” - Dr. Steve Hughlett “High insulin levels cause you to have high aldosterone levels.” - Dr. Steve Hughlet“When you have high insulin levels and you have high inflammation and you have high blood glucose, this starts tearing up all the small blood vessels in your body.” - Dr. Steve Hughlett
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111: What Exactly is Sugar?
12/30/2024
111: What Exactly is Sugar?
In this episode, Dr. Steve breaks down the fundamentals of sugar—what it is, how it works in our bodies, and why it’s so important to understand its impact on our health. From the chemistry of glucose, fructose, and sucrose to the effects of high fructose corn syrup and the rise of carbohydrate addiction, he dives deep into how sugar consumption has skyrocketed over the decades and the health challenges that come with it. He shares practical insights into why avoiding sugar and plant-based carbohydrates can transform your health and improve your quality of life. [00:01 - 08:22] What is Sugar? Sugar molecules come in simple forms (glucose, fructose, galactose) and combined forms like sucrose (table sugar). Sucrose vs. High Fructose Corn Syrup: Sucrose and High Fructose Corn Syrup are both similar but high fructose corn syrup is slightly more toxic due to its higher fructose content. Glucose is the primary energy source but becomes harmful in excess. The total glucose in your bloodstream equals just two teaspoons of sugar—much less than what most people consume daily. [08:23 - 12:17] The Rise of Sugar Addiction Sugar intake has risen dramatically, from two teaspoons per day in the 1960s to up to 65 teaspoons in 2015. Food companies add sugar to products to increase sales by fostering addiction. Blood sugar refers specifically to glucose, not combined sugars like sucrose. Carbohydrates fail to satisfy hunger and instead stimulate constant eating. [12:18 - 16:35] What Happens When You Eat Sugar? Enzymes in your saliva begin breaking down sugar into glucose immediately. Sugar gets used for immediate energy, stored as glycogen, or converted into fat. High sugar intake raises insulin levels, blocking fat burning and keeping hunger elevated. Even non-sugar sweeteners can trigger insulin production and hunger responses. [16:36 - 26:25] Health Risks of Carbs Excess sugar consumption is linked to obesity, diabetes, and other severe conditions. Limited glycogen storage proves glucose isn’t the body’s primary energy source. Fat provides cleaner, more efficient energy compared to glucose. Glucose metabolism generates free radicals, increasing the need for antioxidants. [26:26 - 28:41] Closing Segment Avoid table sugar, high fructose corn syrup, and processed foods. Focus on animal-based foods for energy and nutrients. Limit vegetables that grow below ground and ultra-processed foods. Reducing carbs keeps insulin low and promotes fat burning. 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: “Your body can make all the glucose it needs because it doesn't need that much, all the glucose it needs out of fat and out of protein. So you never have to eat a plant ever.” - Dr. Steve Hughlett “The way you keep your insulin levels low, is don't put glucose in your blood. The way you don't put glucose in your blood is, don't put carbohydrates in your mouth. It's really that simple.” - Dr. Steve Hughlett “Carbohydrates increase hunger. Why do we eat all the time? Because we're eating carbohydrates that don't keep us full.” - Dr. Steve Hughlett “If you're very obese, I would not eat plants that grow underneath the ground.” - Dr. Steve Hughlett
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110: Why Does Eating Too Many Carbohydrates Cause Heart Attacks
12/23/2024
110: Why Does Eating Too Many Carbohydrates Cause Heart Attacks
In this episode, Dr. Steve breaks down the real causes of heart disease, debunking the myth that high LDL cholesterol is the culprit. He explains how small, dense LDL particles, chronic inflammation, and a diet high in processed carbs and sugars lead to arterial damage and plaque buildup. He also shares how to interpret your lipid panel, why the triglyceride-to-HDL ratio matters, and the importance of a nutrient-rich diet with animal fats and proteins for better health. [00:01 - 09:17] Heart Attack Myths High LDL cholesterol doesn't cause heart attacks—LDL transports cholesterol and triglycerides. Excess carbs convert to glucose, leading to fat storage as triglycerides. Overproduction of triglycerides creates harmful small, dense LDL particles. Small, dense LDLs stay longer in the bloodstream, increasing risks. Glycation from high glucose damages proteins and arteries. [09:18 - 13:21] Carbs and Atherosclerosis High-carb diets flood the bloodstream with glucose. Excess glucose is stored as fat, overwhelming the liver. Chronic high insulin leads to resistance and blood sugar issues. Glycation damages LDLs and arterial walls. Long-term high glucose drives atherosclerosis progression. [13:22 - 21:10] The Inflammation Link to Heart Disease Processed foods cause inflammation, damaging LDLs, and arteries. High-carb diets weaken arterial lining, letting LDLs penetrate walls. Free radicals from carbs worsen LDL and vessel damage. Damaged LDLs form foam cells, narrowing arteries. Foam cells cause clots and block blood flow, leading to heart attacks. [21:11 - 25:37] What is Plaque and How it Forms Plaque forms as a repair response, containing cholesterol, fatty acids, waste, calcium, and fibrin. High glucose and small LDLs damage arteries, causing stiffness and tears. LDLs deliver cholesterol to repair arterial walls, aiding the healing process. High LDL isn’t the cause but a repair agent for damaged arteries. Chronic damage from carbs and toxins keeps driving plaque buildup. [25:38 - 34:00] Key Takeaways for Understanding Cardiovascular Health A ratio below 2 (ideally 1) indicates fewer harmful small, dense LDLs. High-carb diets increase harmful small LDL particles, while healthy fats boost protective HDL. High LDL isn’t the cause of heart disease—small, dense LDL and inflammation are. Statins lower cholesterol but may harm your body’s cells and overall 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: “This isn't cholesterol causing any of this. It's the small dense LDL particle that is causing all this damage. And it's small dense because of all the carbohydrates that you eat that get turned into triglycerides.” - Dr. Steve Hughlett “It's not from the plaque breaking off that cause cardiovascular disease. It's from the foam cells causing the decrease in the lumen of blood vessels, which decreases blood flow plus clot formation.” - Dr. Steve Hughlett “The more glucose that attaches to the protein in red blood cells, the higher your A1c is and this is called glycation.” - Dr. Steve Hughlett “It has been shown that when you eat carbohydrate, a high carbohydrate meal, you actually damage this glycocalyx and these velvet lining shrinks, shrivels up to practically nothing. And so they can't protect the arterial walls anymore.” - Dr. Steve Hughlett
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109: The Fat Facts - Why Is Fat Vital To Our Health
12/16/2024
109: The Fat Facts - Why Is Fat Vital To Our Health
In this episode, Dr. Steve shares common myths and reveals the essential role of fat in our bodies. Learn how fats provide energy, support cell health, and regulate hormones. He explores the science behind healthy fats and why they're crucial for optimal health. [00:01 - 08:18] The Fundamentals of Fat Cholesterol is a vital molecule essential for hormone production. Fatty acids are the body's preferred energy source, providing more energy per gram than carbohydrates. Carbohydrates, not fat, are the main culprit in many health issues. Triglycerides are the body's storage form of fat. [08:19 - 15:04] The Essential Role of Fat in Our Bodies Fat provides more energy per gram than carbohydrates. Fat acts as insulation and protects vital organs. Fatty acids are essential for cell membrane structure and nerve function. Fat plays a role in regulating hormones and keeping you feeling full. [15:15 - 24:54] Fat's Role in Satiety and Nutrient Absorption Fat aids in the absorption of essential vitamins and minerals. Fat supports healthy hormone production and function. Fat enhances the absorption of amino acids from protein-rich foods. Fat helps stabilize blood sugar levels. [24:55 - 33:15] Closing Segment Fat stores provide a significant energy reserve for the body. Fat acts as insulation, helping to regulate body temperature. Fat is a more efficient energy source than carbohydrates. Excessive carbohydrate intake can lead to energy crashes and hinder performance. 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: “Fat and cholesterol extremely vital to our existence.” - Dr. Steve Hughlett “The thing that makes white fat go to brown fat is low insulin levels. What makes brown fat turn into white fat is high insulin levels.” - Dr. Steve Hughlett “Glucose was never supposed to be used as our main energy source. Glucose is supposed to be used for a fight-or-flight energy, and that's really it. All our other energy should be used from fatty acids.” - Dr. Steve Hughlett “Fat keeps you feeling full.” - Dr. Steve Hughlett “Do not be afraid of cholesterol and fat. They do not cause these diseases.” - Dr. Steve Hughlett
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108: The Fat Facts: Why Cholesterol Is Vital to Our Health
12/09/2024
108: The Fat Facts: Why Cholesterol Is Vital to Our Health
In this episode, Dr. Steve explains why cholesterol is essential for brain function, hormones, and energy. He covers how the body makes and controls cholesterol, the truth about eating cholesterol, and why high HDL levels protect your heart. He also talks about the lethal risks of statins and low-fat diets on your cholesterol balance and your health. [00:01 - 04:28] Cholesterol vs. Fatty Acids Cholesterol has rings; fatty acids are straight chains. Cholesterol is essential for brain function and hormones. LDL/HDL are particles that transport cholesterol and fat. Fatty acids can be used for stored energy and support cell function adn growth. [04:29 - 14:36] Why Cholesterol Matters Cholesterol supports brain health and energy production. It's needed for hormones and vitamin D. Statins harm cells and cause multiple issues, incluging neurological issues. Cholesterol helps digest fats and absorb vitamins A, D, E, K. [14:37 - 19:36] Cholesterol Production and Regulation The body produces 800-1200 mg daily (endogenous) and we consume 300-500 mg from food (exogenous). The liver stores and transports cholesterol via VLDLs for body functions. Cholesterol in bile aids digestion and neutralizes stomach acid. [19:37 - 29:38] Cholesterol and Heart Health The body regulates cholesterol levels by absorbing non-esterified cholesterol and adjusting production. Cholesterol from food (esterified) doesn’t enter the bloodstream easily; body-made cholesterol (non-esterified) is reabsorbed. High HDL levels protect the heart, while low HDL, caused by diet or statins, increases cardiovascular risk. 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: “Cholesterol is a key component in the cell membranes of every single cell in our body.” - Dr. Steve Hughlett “When they say that eating saturated fat raises your blood cholesterol It's a lie. That's not what raises your blood cholesterol.” - Dr. Steve Hughlett “It’s not how much cholesterol you have, it's your ratio.” - Dr. Steve Hughlett “What you have to be afraid of is not eating enough animal fat and not eating enough cholesterol. And that's where we're seeing a lot of our neurological damage.” - Dr. Steve Hughlett “Our brain consumes at around 20 percent of all the cholesterol our body makes and every cell in our body makes cholesterol because it is so vital for ourbody and our brain's ability to function.” - Dr. Steve Hughlett
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107: Fats on the Move - The Science of Lipid Transport
12/02/2024
107: Fats on the Move - The Science of Lipid Transport
In this episode, Dr. Steve explores how the body transports fats and cholesterol through the bloodstream. He explains the roles of VLDL, chylomicrons, and HDL in moving lipids, and how these lipoproteins help regulate fat and cholesterol levels. He also highlights the impact of diet and insulin on lipid transport and overall health. [00:01 - 07:27] Understanding Cholesterol Panels VLDL, IDL, LDL, HDL, and triglycerides are key components of cholesterol tests. Lipoproteins transport fats like cholesterol and triglycerides through the bloodstream. Cholesterol and triglycerides are essential for survival, despite the push to lower cholesterol. VLDL, IDL, and LDL shrink as they release fat; HDL has different protein markers (ApoA). [07:28 - 14:12] The Role of VLDL, IDL, and LDL in Fat Transport VLDLs, IDLs, and LDLs move fats (cholesterol & triglycerides) throughout the body. The liver produces 20% of the body’s cholesterol, and carbs convert to triglycerides. VLDLs shrink into IDLs and then LDLs as they release triglycerides. ApoB, C2, and E proteins help transport fats to muscles and fat cells. [14:13 - 20:22] Healthy vs. Harmful LDLs Large LDLs are essential, but small dense LDLs can damage blood vessels and cause heart disease. LDLs are 75% cholesterol and help deliver cholesterol to cells for cellular health. Higher LDL levels are linked to longevity and offer antioxidant benefits. Statins can interfere with LDL's cellular benefits, harming cells. [20:21 - 25:08] Chylomicrons vs. VLDLs: Fat Transport Chylomicrons transport dietary fats from the intestines to the bloodstream. Both chylomicrons and VLDLs carry essential proteins (ApoB48, C2, E) for fat transport. After releasing triglycerides, chylomicrons shrink and become remnants sent to the liver. High insulin disrupts fat transport; low insulin is crucial for healthy fat metabolism. [25:09 - 39:33] The Importance of HDL: The "Good" Cholesterol HDLs carry excess cholesterol from blood vessels to organs for proper function. HDLs support hormone production by delivering cholesterol to the adrenal glands and gonads. High-carb diets lower HDL, while high-fat, low-carb diets boost HDL levels. HDLs help remove cholesterol from damaged arteries, supporting heart 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: “Good fat, good cholesterol, good protein. That's the things you need for proper nutrition. You do not need carbohydrates at all. Carbohydrates are killing us.” - Dr. Steve Hughlett “Low carb, high-fat diet raises HDLs. High carb, low fat lowers HDLs.” - Dr. Steve Hughlett “The way you increase your HDLs is by eating fat and cholesterol.” - Dr. Steve Hughlett
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106: Sugar Addiction with Mike Collins
11/25/2024
106: Sugar Addiction with Mike Collins
In this episode, Dr. Steve and his wife Theresa interview Mike to share his personal journey of quitting sugar, raising sugar-free children, and advocating for a healthier lifestyle. They explore the science behind sugar addiction, its withdrawal challenges, and practical strategies for breaking free. Mike Collins believes sugar addiction is very real and not to be taken lightly. As a person in long-term recovery from substance use disorder for over thirty- nine years, he took a keen interest in what sugar was doing to him and his friends in early recovery. After much research and experimentation - he quit sugar with the help of amazing mentors. He then raised two children sugar-free from the womb to six years old, and as they grew, he rewrote the rules for sugar and kids in childhood. He takes his stewardship of and very seriously and aims to provide information and community for anyone wanting to curb or quit sugar. Hundreds of thousands have read his book , and tens of thousands have completed his online 30-Day Sugar Freedom Challenge. [00:01 - 21:12] The Truth About Sugar Addiction Sugar addiction starts early and mimics substance addiction. Mike quit sugar, raised sugar-free kids, and became a detox advocate. Sugar creates dopamine-driven cravings, not just taste preferences. Society and industries normalize sugar and promote unhealthy habits. [21:13 - 38:37] Breaking Free from Sugar Addiction A 100% abstinence period from sugar, flour, and caffeine rewires cravings and brain chemistry. Expect symptoms like lethargy, irritability, and depression as your body adjusts. Commit to 90 days of zero sugar, flour, and caffeine to break the cycle. Removing all sugar from the house is a critical first step toward long-term success. [38:38 - 01:06:00] Raising Sugar-Free Kids and Managing Cravings Starting kids sugar-free early is key to preventing dependency. Triggers like holidays and social gatherings require careful planning. Clearing the house of sugar helps both kids and adults stay on track. Sugar addiction impacts health, emotions, and motivation deeply. [01:06:01 - 01:16:40] Why Sugar Abstinence Works Sugar impacts the brain like drugs, creating dependency and withdrawal. Expect lethargy, depression, and intense hunger during the detox process. Fructose in sugar and ultra-processed foods keeps cravings alive. Full abstinence is the most effective way to break the addiction. [01:16:44 - 01:36:25] Closing Segment Sugar impacts the brain's pleasure center similarly to addictive drugs. Withdrawal symptoms include depression, fatigue, and cravings. Eliminating sugar and processed foods is crucial for lasting success. 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: “Identifying yourself as a sugar addict is pretty easy. The most stories that I get are people hiding stuff, hiding wrappers from their family.” - Mike Collins “Once they're eating sugar, they've set themselves up for cravings for more.” - Mike Collins “You're not craving a sweet taste on your tongue. You're craving a dopamine hit.” - Mike Collins “When they begin to heal from sugar, the fructose starts to bother them.” - Mike Collins “Aging, in my opinion, in almost every malady you can think of is just sugar abuse.” - Mike Collins “They didn't go to sugar. They went back to sugar. They went back to their original drug of choice when they were kids.” - Mike Collins
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105: Mindful Meals: Navigating Parties With a Purpose
11/18/2024
105: Mindful Meals: Navigating Parties With a Purpose
In this episode, Dr. Steve and his wife Theresa dive into practical strategies for navigating the holiday season without sacrificing your health goals. With Thanksgiving, Christmas, and New Year’s right around the corner, they offer insights on how to enjoy gatherings mindfully, manage indulgences, and avoid the typical weight gain associated with the festive season. Learn how to approach parties with a plan, balance socializing with healthy eating, and make choices that align with your wellness goals. Tune in to hear how you can stay on track while still celebrating with friends and family! [00:01 - 07:27] Holiday Weight Gain Why holiday celebrations often lead to long-term weight gain. How excess carbohydrates contribute to fat storage. The impact of constant high insulin levels on fat storage. The health risks associated with processed foods and sugars. [07:28 - 21:59] Strategies for Holiday Eating Importance of planning ahead to build confidence in your choices. Tips for attending parties and managing temptations. How using smaller plates and mindful portions help control intake. Choosing the right foods to keep insulin and inflammation low. [22:00 - 33:24] Navigating Social Settings Balancing enjoyment of food with social interaction. How to politely decline certain foods without offending the host. Deciding which holiday treats are truly worth indulging in. The power of sticking to a plan and feeling good afterward. Benefits of walking after meals to regulate blood sugar. [33:25 - 38:10] Closing Segment How hydration and small habits make a big difference. Avoiding the "holiday season trap" by treating each gathering mindfully. Setting goals that work through busy and calm times alike. 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: “If you're trying to improve your health, focusing on nutrition is by far the best way to do it.” - Dr. Steve Hughlett “The point of planning ahead is to help you build self-confidence. It may take some time, but you need to trust yourself to follow through when you say, 'I'm going to do something.” - Theresa Hughlett “Losing weight is so much in our minds because if you do not think you can do this, you cannot.” - Theresa Hughlett
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104: Effective Habit Stacking Strategies for Daily Improvement
11/11/2024
104: Effective Habit Stacking Strategies for Daily Improvement
In this episode, Dr. Steve and his wife Theresa share their practical approach to habit stacking for a healthier, more balanced life. They dive into their method of organizing daily habits around five core values—financial, intellectual, relational, spiritual, and physical health—and explain how they integrate essential activities, from morning devotionals and meal planning to mindful walking and intentional family time. By sharing their personal routine and offering actionable tips, they show how small, manageable habits can add up to big changes, helping you prioritize what matters without overwhelming your day. [00:01 - 16:10] Aligning Habits with Core Values Financial Stability: Budgeting and focused work hours for peace of mind. Intellectual Growth: Daily reading and learning through books and podcasts. Relationships: Weekly time with family and friends to strengthen bonds. Spiritual Connection: Daily devotionals, Bible reading, and community involvement. Physical Health: Early starts and active habits to support well-being. [16:11 - 27:01] Building a Healthier Lifestyle Aim for water intake based on ideal body weight; avoid dehydration from diuretics. Get outdoors for Vitamin D and circadian rhythm alignment; avoid excessive sunscreen use. Incorporate brief, intense activity like sprinting to improve heart rate variability. Weekly meal planning supports consistent, nutrient-dense eating habits. Early rising, resistance training, and sufficient sleep promote overall wellness. [27:02 - 34:26] Creating a Health-Focused Morning Routine Begin at 5:30 AM with devotionals, meal planning, and reading. Boosts energy, aligns body clock and supports wellness. Four to six hours of distraction-free productivity. After 4 PM, relax and connect with loved ones. [34:27 - 47:09] Closing Segment Do balance exercises while brushing teeth; listen to podcasts during chores or commutes. Use treadmill or walks for learning or relaxing with podcasts or shows. Start with hydration, devotionals, and exercise, then focus on work without distractions. Plan meals, budget weekly, and donate blood monthly for consistency. 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: “Your values are the big things in your life that you want to make sure you don't want to end your life saying I should have done this and I've should have done that.” - Dr. Steve Hughlett “Try to figure out how you can stack these on so you can get these things that If that you really want to get done. You actually can get them done.” - Dr. Steve Hughlett “If you're doing something that you know is good and you show that you're seeing, you're getting great results. You're feeling better about yourself. You got a positive attitude. You'll bring others along with you just because of that.” - Dr. Steve Hughlett
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103: Reversing Rheumatoid Arthritis and IBS with Jennie Rodriguez
11/04/2024
103: Reversing Rheumatoid Arthritis and IBS with Jennie Rodriguez
In this episode, Dr. Steve and his wife Theresa interviewed Jennie Rodriguez, who opens up about her journey from struggling with health issues like rheumatoid arthritis and IBS to a newfound sense of wellness through lifestyle changes. Discover how her commitment to daily walking, mindful eating, and listening to Dr. Steve’s guidance helped her regain her health without medication. Jennie’s story is sure to inspire anyone looking to take control of their health journey, proving that small, consistent changes can truly reshape your life. [00:01 - 16:57] Jennie’s Health Journey Jennie shares her background as a dental assistant and mother of four. Describes her challenges with rheumatoid arthritis and weight management. Explains her motivation to walk in memory of a friend’s son, leading to her health shift. Credits Dr. Steve’s podcasts for motivation during her daily walks. [16:50 - 31:27] Lifestyle Changes and Results Jennie eliminated processed foods and soda, resulting in significant health improvements. She switched to water tracking with a time-marked water bottle. Adopted intermittent fasting to overcome weight-loss plateau. Integrates movement into daily life with regular walks, and listening to educational podcasts for inspiration. [31:28 - 45:14] Family Impact and Encouragement Her son has started following her healthier habits, aiming to bulk up with protein. Jennie discusses the challenge of shifting her teenage kids' dietary habits. Shares her family’s journey of cutting out sugary drinks. Highlights how setting an example has influenced her children’s views on food. [45:15 - 58:34] Closing Segment Recognizes this journey as a lifestyle, not a temporary diet. Reflects on the mindset shift needed to make sustainable changes. Discusses how health issues across her family have motivated her to stay consistent. 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: “Once I started eating better and realized it’s true—all this processed food is gone, and I don’t hurt at all. ” - Jennie Rodriguez “I used to live on ibuprofen just to get through the day, and now I rarely take any. It just dawned on me that it’s because of how I’m eating and getting up and moving.” - Jennie Rodriguez
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102: Helping Your Partner Embrace Healthy Eating
10/28/2024
102: Helping Your Partner Embrace Healthy Eating
In this episode, Dr. Steve and his wife Theresa dive into the challenge of embracing a healthier lifestyle when your partner isn’t quite on board. They share practical strategies and personal stories about how to navigate this common situation without creating tension or resentment. The episode covers essential tips like leading by example, understanding each other’s motivations, and finding creative ways to involve your partner in healthy habits. If you’ve struggled to maintain a healthy lifestyle due to conflicting approaches with your partner, this episode offers compassionate advice and actionable steps to help you both thrive. [00:01 - 12:00] Leading a Healthy Lifestyle Avoid negative comments and focus on your own journey. Lead by example to inspire your partner gradually. Share your "why" for getting healthy to build understanding. Celebrate small wins to motivate both yourself and your partner. [12:01 - 21:01] Making Healthy Living a Family Affair Involve your kids by shopping at farmers' markets and cooking together. Use family cooking as an opportunity to teach kids healthy habits. Encourage bonding by exploring new recipes and making mealtime fun. Share resources, like podcasts or recipes, that cater to everyone's interests. [21:02 - 28:55] Celebrating Wins and Making Progress Share health improvements with your partner, like lower blood pressure or weight loss. Highlight medication reductions as a result of healthier eating. Replace excuses with progress by revisiting your motivation ("why"). Spend wisely on nutrient-dense foods instead of processed snacks. [28:56 - 40:21] Closing Segment Cutting carbs can lead to better mood, weight loss, and stable blood sugar. Lower carb intake reduces "hangry" episodes and improves energy levels. Gut health impacts mood; eating real foods supports a healthier gut. Achieving health goals together strengthens your relationship and keeps you motivated. 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 . EPISODE MENTIONED: Episode 89 - Whole Foods for Diabetic Freedom Tweetable Quotes: “When you talk about health, it's a healthy body by giving your body the nutrients, but it's also a healthy relationship.” - Dr. Steve Hughlett “People say, oh, it's so expensive to eat healthy. No, it is not. That is just, you either make progress, or you make excuses. You cannot do both.” - Dr. Steve Hughlett “When they see how strong your why is that maybe they can help you to reach your why. Maybe even though they don't want to right yet, hopefully they will eventually.” - Theresa Hughlett “It's in sickness and in health, you know, you vowed to each other and that means, “and in health”. And I think people focus really on the sickness. It's like,well, if they get really sick, I'm there for them. Well, what about health? What about making sure that you're healthy?” - Theresa Hughlett
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101: Interview with LeAnna Robey
10/21/2024
101: Interview with LeAnna Robey
In this episode, Dr. Steve and his wife Theresa sit down with LeAnna Robey to share her inspiring weight loss journey. LeAnna reveals how her simple decision to change her lifestyle led to losing 43 pounds in just a few months! You'll hear about the small but significant adjustments she made to her daily routine, how she overcame initial struggles, and the unexpected benefits that followed. From cutting out Starbucks to adjusting her eating window, LeAnna’s story will motivate anyone who feels stuck or overwhelmed by the idea of getting healthy. LeAnna Robey is a devoted mom and talented baker whose life revolves around her daughter and family. Recognizing the impact of unhealthy eating on her family time, LeAnna embarked on a transformative journey, shedding 40 pounds in just three months by making healthier choices. She shares her story to inspire others that even simple changes can lead to a happier, healthier life. [00:01 - 04:21] LeAnna’s Turning Point LeAnna shares how feeling out of breath from a flight of stairs sparked her journey. She opens up about gaining back weight after an initial loss and what motivated her to try again. The moment she realized it wasn’t about exercise, but diet changes. LeAnna reveals she’s lost a total of 43 pounds since May. [04:22 - 14:07] Changing Habits for Good The first month was tough, especially giving up her daily Starbucks fix. Adjusting to eating within a 5-hour window, from 12:30 PM to 5:30 PM. LeAnna’s small meal hacks, including deviled eggs and beef sticks. How eliminating fruit juice and increasing protein changed her family’s eating habits. [14:08 - 35:48] Impact on Family Life LeAnna’s husband started his own diet journey first, losing over 50 pounds. How her weight loss gave her more energy to play with her daughter and take walks after dinner. LeAnna’s daughter is now eating healthier too, with less processed foods. Seeing junk food differently—why fast food just doesn’t taste the same anymore. [35:49 - 47:49] Closing Segment How LeAnna handles the mental challenge of plateauing and staying focused. Her advice to others: it's hard at first, but it gets easier with time. Understanding that diet changes are about long-term health, not just weight loss. Finding joy in new energy levels and healthier food cravings. 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: “Anybody can do this, you know, I'm a regular, regular person that, you know, had these addictions that, you know, had her Starbucks every single day that had, you know, ice cream every night after dinner and just went to sleep right after that. You know, I don't have, I don't have to do that anymore, you know, and if I can do it, definitely anybody else can do it.” - LeAnna Robey “I want some sugar or I want something over here or a drink, that trying to, ignore that part of my brain saying you want this or you need this and making it say, you just want this. You don't need this. Trying to get over that mental factor is probably the hardest thing that I had to do.” - LeAnna Robey “When you actually start eating healthy, you actually change your gut bacteria. Then the new bacteria causes you to crave healthy foods” - Steve Hughlett “You think you're hungry and if you just realize, wait a minute, that's just a thought.” - Steve Hughlett
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