Simple, Healthy Choices for Weight Loss

Join us LIVE on Zoom Pantry Purge Party

In this episode, Dr. Steve Hulett explains why weight gain and metabolic dysfunction may be driven less by willpower and more by the daily intake of sugar, flour, and ultra-processed foods. He breaks down how glucose and fructose affect insulin, fat storage, triglycerides, inflammation, and blood sugar, and why removing these foods may help the body shift into fat burning.

He also explains how to read ingredient labels more effectively, why total carbohydrates matter more than "added sugar," and why fruit, grains, and starchy foods can still contribute to glucose overload. The episode closes with a practical invitation to clear out the pantry and make food changes that support better energy, clearer thinking, and healthier weight loss.

Flour and sugar may be the hidden drivers of fat storage, hunger, and metabolic dysfunction.
High insulin is presented as the key hormone that prevents fat burning and promotes fat storage.
Fructose is explained as a major contributor to triglycerides, inflammation, gout, and high blood pressure.
Total carbohydrates matter more than added sugar when evaluating packaged foods.
Eliminating ultra-processed foods, along with sugar and flour, is framed as a simple first step toward better health and weight loss.

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In this episode, Dr. Steve and Theresa sit down with strength coaches Nick and Branda Thornhill to explore why lifting heavy things is one of the most powerful levers for improving metabolic health, insulin sensitivity, and long‑term resilience.

They discuss how to get started with resistance training at any age, how to progress safely if you are living with type 2 diabetes or metabolic syndrome, and why muscle is critical "health insurance" for the future.

You'll also hear practical tips on programming, recovery, and mindset so you can build strength without living in the gym. Why building and maintaining skeletal muscle is essential for metabolic health, insulin sensitivity, and healthy aging, especially for people with or at risk for type 2 diabetes. How to approach "lifting heavy things" safely if you are deconditioned, over 40, or dealing with blood sugar dysregulation, including progression strategies and recovery priorities. Practical guidance on exercise selection, frequency, and intensity so you can get strong in 2–3 focused sessions per week without living in the gym. Common fears and myths about strength training (bulking up, joint damage, age limitations) and how Nick and Branda help clients overcome them. The mindset shift from exercising for calorie burning to training for strength, function, and metabolic flexibility—and how that supports sustainable lifestyle change.

Connect with Nick and Branda GHSC YT Channel - https://youtube.com/@GymHeroesSC

Website

https://gymheroessc.com

Nick's Facebook - https://www.facebook.com/nick.thornhill.1

Branda's Facebook - https://www.facebook.com/branda.sidebottom

Business Email - thornhillnutritiontraining@gmail.com

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

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Click here to join our Pantry Purge Party :first-child]:mt-0 [&_>:last-child]:mb-0" data-renderer="lm"> In this episode, the Dr Steve Hughlett explains that whether exercise helps you lose fat depends on your primary fuel source: glucose or fat. The core message is that high insulin from frequent carbohydrate intake keeps the body in storage mode, while keeping insulin low through low-carb or carnivore-style eating helps the body burn stored fat during exercise.

The episode walks through how the body uses glucose and fat for ATP, how glycogen storage is limited, and how fat stores provide far more available energy. It also argues that when insulin is elevated, the body stores more fat and cannot access its own fat easily; when insulin is low, fat can be released and used for energy more effectively.

A major theme is that exercise becomes a stronger fat-loss tool once the body is adapted to burning fat instead of glucose. The host also encourages lowering carbohydrate intake, using time-restricted eating, and removing ultra-processed foods from the pantry as practical first steps.

Your body can run on either glucose or fat, but the episode argues fat is the preferred long-term fuel source.
High insulin, usually triggered by eating carbohydrates, pushes the body toward fat storage instead of fat burning.
Glucose storage is limited, while body fat represents a much larger and more efficient energy reserve.
Exercise burns more body fat when insulin is low and the body is already adapted to using fat for fuel.
The episode recommends low-carb eating, time-restricted eating, and removing processed foods to support fat loss and better health.
Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications

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Courtney Luna spent 25 years yo-yo dieting — Weight Watchers at 13, Paleo, seven years of on-and-off Keto, and a painful detour into "everything in moderation" — before finally landing on strict carnivore. In this episode, the former yacht chef, homeschooling mom, and author of Carnivore in the Kitchen shares how ditching carbs for good helped her lose 60 pounds, get off her anxiety and depression medications, clear decades of acne, and end a lifelong battle with disordered eating. She also explains why "just a little" carb reintroduction cost her 20 pounds and her peace of mind, how her family eats carnivore on the road while living in a van, and why she believes sugar deserves the same zero-tolerance approach as alcohol.

[00:00–01:14] Opening Segment — Meet Courtney Luna •Courtney is a former yacht chef turned homeschooling mom and carnivore content creator.

•She lost 60 pounds, came off medication for anxiety and depression, cleared lifelong acne, and ended 25 years of disordered eating.

•Her family left their California home in January 2026, converted a van, and hit the road full-time.

•Her cookbook, Carnivore in the Kitchen, was published in 2024.

[01:15–07:33] From Weight Watchers at 13 to Strict Carnivore •Courtney's dieting history: Weight Watchers, NutriSystem, cabbage soup, Special K, Paleo, and seven years of Keto — always chasing weight loss, not health.

•Anti-diet culture convinced her to try "everything in moderation" — a slippery slope that led to a 40-pound gain in four months.

•Her husband introduced her to Dr. Paul Saladino's content; after research, she tried animal-based eating for six weeks, then went strict carnivore.

•Results: lost nearly 60 pounds, came off anxiety and depression medication, cleared her skin — and has kept the weight off for four years.

[07:33–12:14] The Relapse: Why "Just a Little" Carbs Backfired •Reintroducing "healthy" carbs like rice, avocado, and fruit led to a 20-pound regain and a return of intrusive, OCD-like thoughts.

•Being five years sober from alcohol, Courtney compares carb/sugar addiction directly to alcohol addiction: moderation doesn't work for people wired as "abstainers."

•Her advice: figure out whether you're an abstainer or a moderator, and identify your specific trigger foods (for her, it's fruit).

•Modern fruit is bred sweeter and larger than it used to be — she calls dried mango "a glorified candy."

[12:14–13:20] Lessons From Life as a Yacht Chef •Cooking for wealthy clients on vacation showed Courtney just how sugar-addicted most people are.

•Almost every boat she worked on wanted carb-heavy comfort food and desserts — the opposite of what she'd recommend today.

[13:20–16:56] Writing Carnivore in the Kitchen •The idea for a cookbook took shape about a year into her carnivore journey; she researched publishers used by Dr. Ken Berry and Maria Emmerich and landed a deal with Victory Belt.

•The book took about six months to write and develop recipes, then another six months for editing and photography.

•Goal of the book: prove carnivore doesn't have to mean plain steak and eggs — it can be creative, sustainable, and family-friendly.

[16:56–18:52] Staples, Recipes, and Meal Prep Tips •Her go-to "gateway" recipe for skeptics: bacon cheeseburger soup.

•Keep staples on hand: cooked bacon, salami, hard-boiled eggs, dairy (if tolerated), and pre-cooked proteins like a crockpot roast or a container of cooked chicken.

•Batch-cook fun recipes (like carnivore lasagna) to stretch into two or more meals and reduce daily cooking time.

[18:52–22:44] No Excuses: Carnivore While Traveling or on a Budget •Courtney's family has eaten carnivore for five months while living in a converted van and staying in Airbnbs — with zero issues finding food.

•Fast food burger patties, hard-boiled eggs, and pre-cooked bacon or salami make it possible anywhere.

•On cost: people who say carnivore is "too expensive" are often spending more on coffee, energy drinks, and snacks throughout the day — because processed food never truly satisfies. Shop sales and prioritize your budget instead of using cost as an excuse.

[22:44–26:11] Feeding Carnivore Kids Without the Power Struggle •Her kids (ages 6 and 8) eat mostly meat and dairy, with some allowed fruit — a choice she still feels slightly conflicted about.

•Treats are allowed but kept outside the house (birthday parties, etc.), which she uses as teaching moments about how sugar makes them feel.

•She avoids being overly restrictive at home so kids don't "binge" the moment they're at a friend's house — and trusts that a strong nutritional foundation will bring them back to it later in life.

[26:11–28:32] Entertaining, Favorite Foods, and Deviled Eggs •For potlucks or guests, Courtney keeps it simple: steaks, a charcuterie platter, and deviled eggs — her go-to dish and personal weakness.

•Her daughter loves steak and strawberries; her adventurous son enjoys sushi and hot pot.

[28:32–32:43] Conferences, Public Speaking, and the Cookbook's Purpose •Courtney will speak at Hack Your Health and, for the first time, the intentionally small (about 300-person) Keto Palooza conference in Louisville.

•Despite calling public speaking terrifying, she keeps saying yes because she feels called to share a message that changes lives.

•Her hope for cookbook readers: that it makes feeding a family — including picky kids and dinner guests — creative and sustainable, not just another "steak and eggs" routine.

[32:43–39:06] Diet, Depression, and "Type 3 Diabetes" •More people are reporting relief from depression and anxiety medication after switching to carnivore — a topic Courtney says is gaining traction alongside voices like Dr. Chris Palmer and Michaela Peterson on SSRI-related damage.

•Because some researchers call Alzheimer's "type 3 diabetes," Courtney draws a direct line between high-carb eating, inflammation, blood sugar dysregulation, and brain health.

•She discusses the cognitive dissonance and anger some people feel toward carnivore advocates — often because admitting a lifetime of dietary advice was wrong feels threatening.

•On a hopeful note: growing public awareness, RFK Jr.'s advocacy, and support for local farmers are shifting the conversation toward real food.

[39:06–40:36] Eating Out the Carnivore Way •Even at a Mexican restaurant celebrating an anniversary, Courtney orders fajitas with no shells or sides — proof that eating out doesn't derail the lifestyle.

•Her tip: bring your own pork rinds to dip in queso instead of chips.

[40:36–43:32] Advice for Anyone on the Fence •Courtney's approach: "rip the band-aid off." Commit to 30 days, but really aim for 90 — she says something "magical" happens around the three-month mark.

•Many people don't realize how bad they felt until symptoms — like morning joint pain or after-meal stomach pain from gallbladder issues — disappear.

•She questions why the default medical answer to gallbladder problems is removal, rather than addressing the root cause through diet.

[43:32–44:25] A Word on Skeptics •Courtney references a well-known dietician (Abby's Kitchen) who publicly refuses to try carnivore despite ongoing health issues — a case study in cognitive dissonance and ego getting in the way of healing.

[44:25–45:55] Where to Find Courtney + Closing •Find her everywhere as "Courtney Luna" — YouTube, Facebook, Instagram, TikTok, Twitter, and Pinterest.

•Pick up her cookbook, Carnivore in the Kitchen, for recipes the whole family can enjoy.

Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed this episode.

You can also follow us on Facebook, Instagram, and TikTok. If you would like even more information on this topic, look up our book, or check us out on YouTube.

If you would like to enroll in our new online Thrive Natural Transformation course to help you reverse type 2 diabetes, feel great, and get off medications, we are here to help. Visit drstevehughlett.com and click "Work With Us" at the top of the page.

Tweetable Quotes "Eat meat and question everything."

— Courtney Luna

"It's not just a weight loss diet — it can be so beneficial in other ways."

— Courtney Luna

"You can always go back to eating your Oreos and your donuts. But I think once you give it some time, you will realize how good you feel."

— Courtney Luna

Guest: Courtney Luna — author of Carnivore in the Kitchen (Victory Belt, 2024). Find her on YouTube, Facebook, Instagram, TikTok, Twitter, and Pinterest as "Courtney Luna."

Connect with Courtney...

https://www.youtube.com/@CourtneyLuna

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f you are needing help getting off diabetes medications and/or losing weight. We are here to help! Click the link below to get on a FREE 30 min CHAT to see if we have anything that can help!

Free 30-Min. Wellness Solutions Chat

Events where I will be speaking this year! Secrets in Healthcare. Use CODE shughlett10 for a discount. Secrets in Healthcare

Momentum in the Mountains. Monterey, VA. www.eventbright.com

In this episode, Dr. Steve and Teresa explore how metabolic health conferences are transforming the way chronic diseases like type 2 diabetes, heart failure, and rheumatoid arthritis are treated. They share their own journey from believing these diagnoses were "chronic, progressive, and irreversible" to witnessing thousands of real‑world reversals driven primarily by nutrition, not medications. You'll hear about key events such as Hack Your Health, Low Carb USA, Metabolic Health Summit, Weston A. Price, and Meatstock, and why these gatherings give patients something the traditional system rarely offers: genuine hope, practical education, and a like‑minded community that believes food can be used as medicine.

Why the standard "manage it with medication" model leaves millions newly diagnosed with type 2 diabetes every year—and feeling hopeless
How thousands of people are reversing type 2 diabetes, heart failure, AFib, and autoimmune conditions through nutrition‑based metabolic care.
Inside look at major metabolic health conferences (Hack Your Health, Low Carb USA, Metabolic Health Summit, Weston A. Price, Meatstock).
The power of community: meeting doctors, health coaches, and patients who openly share their reversal stories and stay to answer questions.
Why Dr. Steve left a 35‑year hospital pharmacy career to focus on teaching people how real food—not drugs—can restore their health.
Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications

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If you are needing help getting off diabetes medications and/or losing weight. We are here to help! Click the link below to get on a FREE 30 min CHAT to see if we have anything that can help!

Free 30-Min. Wellness Solutions Chat

Events where I will be speaking this year! Secrets in Healthcare. Use CODE shughlett10 for a discount. Secrets in Healthcare

Momentum in the Mountains. Monterey, VA. www.eventbright.com

In this episode, Dr. Steve sits down with circadian health experts Thaddeus Owen and Heidi Sime, co‑founders of DreamWalkers, to explore how "light as medicine" impacts sleep, hormones, mood, weight, and long‑term metabolic health. They unpack why our modern indoor, screen‑dominated lifestyle creates a constant circadian mismatch—and how simple changes in morning sunlight, indoor lighting, blue light exposure, and EMFs can radically improve energy, cravings, and resilience without adding another medication.1

You'll hear real‑world stories of resolving crippling insomnia and anxiety by changing light exposure, practical guidance on blue‑blocking glasses and healthier bulbs, and surprising insights into how night‑time light and phone use affect babies, breastfeeding, and kids' sleep. The conversation closes with actionable strategies you can start today to build a more "circadian‑friendly" home that supports better metabolic and mental health for the whole family.

Why chronic indoor living, LED lighting, and screen time at night disrupt melatonin, drive carb cravings, and increase risk for obesity, diabetes, and mood disorders.
How 10–20 minutes of outdoor morning light "sets" your circadian clock, optimizes key hormones, and lays the foundation for better sleep and metabolism.1
The real differences between clear, yellow, orange, and red blue‑blocking lenses—and how to use each to protect your eyes and hormones without feeling crazy or deprived.
How nighttime light and phone exposure change the melatonin content of breast milk, impact infant sleep, and why true darkness (with smart night‑lights) matters for kids and adults.
Simple, practical home fixes—warmer bulbs, Wi‑Fi hygiene, grounding, and "light curfews"—that make your environment more healing and help your body do what it's designed to do.

Why you need to turn off Wifi at night Tedx talk Website. Use code drsteve10

Blue Light Glasses Guide

Healthy Home Lighting Guide

Healthy Home Lighting GuideWeston A Price Foundation Presentation

Blue Light Glasses Guide

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

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If you are needing help getting off diabetes medications and/or losing weight. We are here to help! Click the link below to get on a FREE 30 min CHAT to see if we have anything that can help!

Free 30-Min. Wellness Solutions Chat

Events where I will be speaking this year! Secrets in Healthcare. Use CODE shughlett10 for a discount. Secrets in Healthcare

Momentum in the Mountains. Monterey, VA. www.eventbright.com

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

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Hey Podcast Friends!

If you are needing help getting off diabetes medications and/or losing weight. We are here to help! Click the link below to get on a FREE 30 min CHAT to see if we have anything that can help!

Free 30-Min. Wellness Solutions Chat

Events where I will be speaking this year! Secrets in Healthcare. Use CODE shughlett10 for a discount. Secrets in Healthcare

Momentum in the Mountains. Monterey, VA. www.eventbright.com

Dr. Anthony Chaffee and Dr. Steve Hughlett discuss key health topics in this recorded medical interview. Gain insights from professional perspectives.

This session features a direct conversation between Dr. Steve Hughlett and Dr. Anthony Chaffee, focusing on specific health discussions relevant to their respective fields. The two professionals utilize this platform to share their expertise, providing viewers with a clearer understanding of the subject matter being addressed.

Whether you are a student of medicine or simply interested in expert medical opinions, this dialogue offers a direct look at how these practitioners analyze current health trends. Dr. Anthony Chaffee and Dr. Steve Hughlett break down complex concepts, making this medical interview a valuable resource for anyone seeking clarity on these topics

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

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Hey Podcast Friends!

If you are needing help getting off diabetes medications and/or losing weight. We are here to help! Click the link below to get on a FREE 30 min CHAT to see if we have anything that can help!

Free 30-Min. Wellness Solutions Chat

Events where I will be speaking this year! Secrets in Healthcare. Use CODE shughlett10 for a discount. Secrets in Healthcare

Momentum in the Mountains. Monterey, VA. www.eventbright.com

Are you constantly "caught hungry" at 5:30 pm and end up in a drive‑thru because nothing healthy is ready at home?

Do you feel stuck in a cycle of ultra‑processed convenience foods, blood sugar swings, and weight gain—even though you know better? * Does planning, shopping, and cooking feel so overwhelming that you default to carbs and fast food, even while trying to reverse diabetes or lose weight? * In this short episode, Teresa and I show you how 30 focused minutes once a week can turn meal prep into a powerful "medical intervention" that keeps you out of drive‑thrus, off meds, and out of the doctor's office. * You'll hear exactly how we stock our kitchen (from a side of beef to eggs, Greek yogurt, and "egg‑life" wraps) so there is always a fast, low‑carb, high‑protein meal ready—even on the craziest days. * We walk you through a simple way to pick one stressful meal (breakfast, lunch, or dinner), strip out the glucose‑spiking carbs, and still enjoy favorites like lasagna, Mexican bowls, and even "pasta" without falling off your health plan.

Why "Getting Caught Hungry" Derails Your Health * When you're tired, stressed, and hungry with nothing ready, your brain will default to the easiest option—usually fast food, vending machines, or drive‑thrus.
Ultra‑processed convenience foods are engineered with sugar, seed oils, and additives to keep you over‑eating, inflamed, and metabolically sick.
These choices are directly linked to weight gain, type 2 diabetes, fatty liver, and metabolic syndrome, and they keep you stuck in the medication–doctor–hospital loop.
Meal Prep as a Medical Intervention * Planning and prepping real food in advance functions like a powerful medical intervention: it removes the crisis moments where you "have no choice" but junk.
Cooking and eating at home dramatically improves food quality, supports weight loss, and can help prevent—or even reverse—type 2 diabetes when done correctly.
A consistent weekly routine (same day, same time) for planning and prep reduces decision fatigue and makes healthy choices automatic instead of heroic.
Simple, Sustainable Meal Prep Strategies * Choose one prep window each week (for example, Sunday morning) to plan your meals, shop once, and get key foods cooked, portioned, and stored.
Batch‑cook versatile proteins (ground beef, hamburger patties, meatballs, roasts, grilled meats, eggs) and store them in easy‑grab containers or freezer portions.
Focus on "always‑on‑hand" staples—meat, eggs, Greek yogurt, cheese, avocados, quality protein powder, low‑carb wraps, soups and stews—so there is always a fast meal at home.
You can keep almost all your favorite dishes (lasagna, Mexican bowls, casseroles, burgers) by simply removing the starch (noodles, rice, tortillas, bread) and going heavier on protein and healthy fats.
By keeping glucose‑spiking carbohydrates out of your mouth, you train your body to burn fat for fuel, reduce hunger, and naturally move toward eating just one or two satisfying meals per day.
Start with the one meal that stresses you out the most (rushed breakfast, chaotic lunch, or late‑night dinner) and redesign it in a low‑carb, prepped‑in‑advance way; once that's easy, expand to the others.
Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications

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Hey Podcast Friends!

If you are needing help getting off diabetes medications and/or losing weight. We are here to help! Click the link below to get on a FREE 30 min CHAT to see if we have anything that can help!

Free 30-Min. Wellness Solutions Chat

Events where I will be speaking this year! Secrets in Healthcare. Use CODE shughlett10 for a discount. Secrets in Healthcare

Momentum in the Mountains. Monterey, VA. www.eventbright.com

In this episode, Dr. Steve and guest Kerry Mann unpack how a "proper human diet" can reverse what most people are told are lifelong conditions. You'll hear how Kerry went from debilitating depression, IBS, surgeries, CPAP dependence, and even congestive heart failure to vibrant health by changing his food instead of adding more medications. They also share powerful real‑life stories, including a 700‑pound Alaskan who reclaimed his life, and discuss why our pill‑first medical model keeps so many people sick. If you've ever wondered whether food can truly act as medicine for type 2 diabetes, obesity, heart disease, and mental health, this conversation will challenge everything you've been taught.

How years of IBS, reflux, joint pain, depression, weight gain, and a TIA led to a diagnosis of congestive heart failure in Kerry's 30s.

Why multiple medications (for depression, anxiety, sleep, blood pressure, reflux, and cholesterol) never fixed the root cause—and often made things worse.
The turning point: discovering keto, then a strict carnivore‑style "proper human diet," and the rapid changes in snoring, sleep, pain, mood, and energy.
Real‑world reversals, including a 700‑pound man losing 260 pounds in a year and escaping years of bed‑bound depression through diet alone.
A frank discussion of carb addiction, why community matters, and how focusing on real, unprocessed foods can normalize labs, reduce meds, and restore hope.
Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications

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Hey Podcast Friends!

If you are needing help getting off diabetes medications and/or losing weight. We are here to help! Click the link below to get on a FREE 30 min CHAT to see if we have anything that can help!

Free 30-Min. Wellness Solutions Chat

Secrets in Healthcare. Use CODE shughlett10 for a discount. Secrets in Healthcare

Momentum in the Mountains. Monterey, VA. www.eventbright.com

drstevehughlett.com

Do you feel like every year you're on more medications and getting less healthy? In this episode, Dr. Steve Hughlett shares how changing what's on your plate can reverse type 2 diabetes, help you come off multiple medications, and reclaim your energy—often in as little as 30 days under your physician's guidance.

Drawing on 35 years as a Doctor of Pharmacy and his own transformation, Dr. Steve explains why most of our chronic diseases are driven by high insulin, chronic inflammation, and high blood sugar—and why nutrition is the most powerful lever you can pull to fix them. He also walks through the simple, sustainable programs he and his wife Theresa have created to help you move away from ultra-processed foods toward real, whole, mostly low-carb and animal-based nutrition.

You'll hear why he left the hospital after nearly three decades, what he discovered about the true risks of long-term medications, and how clients are getting off drugs for diabetes, blood pressure, cholesterol, pain, and more by changing their diet. Dr. Steve also shares the resources they've built—his book "Your Plate Is Your Fate," the Nutrition Prescription: Wellness vs Medications podcast, their weekly newsletter, digital courses, live Thrive Tribe community, and one-on-one support—to meet you wherever you are on your health journey.

If you've been told you'll be on diabetes meds for life, or you feel stuck in the medical system, this conversation will show you a different path: fix your food, and your health can change far faster than you've been led to believe.

Why your health is always moving toward either more medications or more wellness—and how to know which path you're on by looking at the last 5 years.
How changing your nutrition can reverse type 2 diabetes and, with your doctor's help, get you off diabetic medications within about 30 days.
The "three pillars of disease" (high insulin, inflammation, high blood sugar) and how real, whole, mostly low-carb, animal-based foods correct them.
Why Dr. Steve left hospital pharmacy after 29 years once he realized the system focuses on treating symptoms instead of fixing root causes with nutrition.
Overview of their support options: book, podcast, free weekly newsletter, self-study courses, elite coaching with Voxer access, Thrive Tribe community, and one-on-one calls.
Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications

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If you are needing help getting off diabetes medications and/or losing weight. We are here to help! Click the link below to get on a FREE 30 min CHAT to see if we have anything that can help!

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In this episode, we sit down with author and carnivore educator Jenny Mitich, who used a carnivore diet to lose over 50 pounds, reverse severe anxiety and depression, and rebuild her metabolic health. She shares how her husband first lost 130 pounds with keto and water fasting, how pregnancy weight gain and "doing it the traditional way" left her stuck, and what finally convinced her to try carnivore for "just one month."

Jenny explains the powerful changes she saw in her continuous glucose monitor when she switched from a "healthy" high-carb diet to a meat-based way of eating, dropping her average glucose from the low 100s to the low 80s in only a month. She also opens up about anxiety disappearing, better sleep, less inflammation, and why she believes the real goal isn't being "perfectly carnivore," but being healthy, energized, and metabolically sound.

We dig into her new book Complete Carnivore, which she calls an "encyclopedia" for the carnivore diet—part in‑depth guide, part 80‑recipe cookbook designed to bridge the gap between the standard American diet and a meat-based lifestyle. Jenny walks us through troubleshooting common carnivore problems, how to track progress with labs, Dexa scans, and CGMs, and why everyone should "know their numbers" like fasting insulin, triglycerides, HDL, and A1C instead of just chasing weight loss.

You'll also hear practical tips on:

Using water fasting and sardine fasting safely for major weight loss and loose skin concerns.
Making carnivore recipes the whole family will eat, like chicken‑based "mac and cheese," chicken crust pizza, and even fully carnivore ice cream sandwiches.
Raising animal‑based kids without being extreme—using meat, fruit, full-fat dairy, and a few gluten‑free treats while keeping processed foods low.

If you're an overwhelmed man or woman who's tired of low-energy, high-carb living and confusing diet advice, this conversation gives you a clear, low‑carb, whole‑food path forward without hours in the gym or restrictive rules you can't keep.

Jenny used a carnivore diet to lose over 50 pounds, improve her blood sugar (average glucose dropping from the low 100s to the low 80s), and completely resolve long‑standing anxiety and depression after years of struggle.
Her husband lost about 130 pounds using keto and extended water fasts, and then combined carnivore and fasting to continue improving body composition and even reduce loose skin through autophagy.
Jenny's book, Complete Carnivore, is designed as both an in‑depth "how‑to" guide and an 80‑recipe cookbook, with big focus on troubleshooting problems and tracking real data like fasting insulin, triglycerides, HDL, A1C, and visceral fat.
She teaches that healthy eating lives on a spectrum—from full carnivore to low‑carb and ketovore—and that the real target is whole, real foods and metabolic health, not perfection or dogma.
Practical tools like sardine fasting, high‑protein carnivore recipes that mimic comfort foods, and family‑friendly animal‑based meals help people transition from the standard American diet without feeling deprived or separate from their families.
Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications

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Hey Podcast Friends!

If you are needing help getting off diabetes medications and/or losing weight. We are here to help! Click the link below to get on a FREE 30 min CHAT to see if we have anything that can help!

Free 30-Min. Wellness Solutions Chat

In this episode, Dr. Steve Hughlett, a Doctor of Pharmacy with over 35 years of experience, explains how many people with type 2 diabetes can safely get off all their diabetic medications in less than 30 days using nutrition alone—no special foods, no supplements, and no exercise programs required. He breaks down the three "pillars of disease" driving type 2 diabetes—high blood glucose, high insulin, and chronic inflammation—and shows how these same factors damage every organ in the body, leading to fatty liver, heart, kidney problems, and even dementia.

He shares why the traditional medical model focuses only on lowering blood sugar with more drugs and injections instead of preventing blood sugar from spiking in the first place, and how this approach has failed millions of patients. He describes how years of constantly stuffing our fat cells leads to insulin resistance and full‑blown diabetes, and why lowering glucose intake and focusing on whole, low‑carb foods allows the body to finally burn stored fat for fuel.

You'll hear real‑world results from clients who have gotten off diabetic, blood pressure, pain, antidepressant, and heart medications, while gaining more energy, mental clarity, and weight loss as a powerful side effect—not the main goal. Dr. Hulett also explains a simple waist‑to‑height measurement you can use at home to see if you're likely pre‑diabetic, and why reducing sugar, refined carbs, and processed foods is the key to changing your health path. If you're ready for help to get off medications and reverse type 2 diabetes naturally, click the link in the show notes to schedule a free 30‑minute one‑on‑one conversation with Dr. Hughlett or visit drstevehughlett.com and click the "Work With Us" tab.

Type 2 diabetes is driven by three main pillars—high blood glucose, high insulin, and inflammation—which together damage every organ in the body over time.
By keeping blood glucose from spiking in the first place (instead of just forcing it down with drugs), many people can get off all type 2 diabetic medications in under 30 days.
Long‑term overfilling of fat cells with sugar‑turned‑fat leads to insulin resistance; lowering carb intake allows the body to burn stored fat and begin reversing this process.
When patients correct the root cause through nutrition, they often reduce or eliminate other medications too, including blood pressure, pain, antidepressant, and heart medications, while gaining more energy, clearer thinking, and weight loss.
A waist measurement greater than half your height strongly suggests you are pre‑diabetic, making it critical to shift to low‑carb, whole foods and avoid processed foods, sugary drinks, and industrial seed oils.

:first-child]:mt-0 [&_>:last-child]:mb-0"> :first-child]:mt-0 [&_>:last-child]:mb-0"> * Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications

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If you are needing help getting off diabetes medications and/or losing weight. We are here to help! Click the link below to get on a FREE 30 min CHAT to see if we have anything that can help!

Free 30-Min. Wellness Solutions Chat

:first-child]:mt-0 [&_>:last-child]:mb-0"> Most people are chasing quick fixes, new medications, and trendy programs that never address the real cause of poor health. In this episode, Dr. Steve Hughlett, Doctor of Pharmacy and author of Your Plate Is Your Fate, shares why real health starts with the GOOD N‑E‑W‑S‑S: Nutrition, Exercise, Water, Sleep, and Sunlight.

You'll hear how constantly elevated insulin, chronic inflammation, and high blood sugar create the "three pillars of disease" and how simple low‑carb, whole‑food habits can help you lose fat, reverse type 2 diabetes, and get your energy back. Dr. Steve also explains why walking matters more than hardcore workouts at the beginning, why most people are dehydrated, how sleep repairs your body, and how getting outside in the sun can improve your hormones, blood pressure, mood, and brain health.

If you're tired of adding more and more prescriptions every year and you're ready for a natural, sustainable path to better health, this episode will give you a simple roadmap you can start today.

In this episode, you'll learn:

Why real health does NOT start in a prescription bottle
What the GOOD N‑E‑W‑S‑S stands for and how to use it daily
How high insulin, inflammation, and high blood glucose drive chronic disease
Why lowering carbohydrates and glucose is the key to fat loss and diabetes reversal
Why you can lose fat even if you can't exercise much right now
How walking supports your lymphatic system, balance, and long‑term mobility
How to know how much water to drink and when to drink it
Why 7–9 hours of sleep is non‑negotiable for healing and fat burning
How morning sunlight and evening sunset help reset your circadian rhythm
The truth about sunlight, vitamin D, and why you shouldn't fear the sun (but also shouldn't burn)

N – Nutrition * Three pillars of disease: high insulin, chronic inflammation, and high blood glucose. * Glucose comes from carbohydrates, especially refined and processed carbs; when you eat it, blood sugar rises and insulin shoots up. * High insulin turns excess glucose into fat (triglycerides) and stores it in your fat cells so you can't burn fat for energy while insulin is high. * Over time, fat cells become "stuffed," leading to insulin resistance and higher blood sugar levels. * Key idea: keep glucose out of your mouth (low‑carb, real food) so insulin can stay low and your body can burn fat for fuel. * God‑made carbs (fruits and vegetables) are OK in controlled amounts, but remember they still contain glucose; above‑ground veggies usually contain less than below‑ground starchy ones like potatoes. * Fructose (fruit sugar, sugar, high‑fructose corn syrup) goes straight to the liver and is rapidly turned into fat—think of how bears fatten up on berries before hibernation. * Laboratory‑made carbs (boxed, bagged, bottled, canned processed foods) are loaded with glucose, fructose, seed oils, and chemicals that inflame your body. * Grains and flour are basically powdered glucose and will fatten you up just like grain‑feeding cows before slaughter.

E – Exercise * Exercise is healthy and important, but it is not required to start losing fat; fat loss is driven by low insulin, which comes from keeping glucose out of your mouth. * If you're obese or haven't exercised in years, don't let "I can't work out" be the reason you don't start getting healthy. * As you lose fat and lower insulin, you naturally gain more energy and mental clarity—this is the best time to add in more structured exercise and lifting heavier things. * Walking is non‑negotiable: everyone, at any size, should walk daily. * Walking strengthens your lower body and improves balance, which helps prevent falls as you age. * Walking pumps your lymphatic system (which has no heart to pump it), helping remove toxins, antibodies, and waste from your body so they don't build up and make you sicker.

W – Water * Most people walk around dehydrated, even though they think they are drinking enough. * Drinks with sugar/glucose, caffeine, and alcohol act like "anti‑water" and make you pee out more water than you take in. * Common dehydrating drinks: fruit juices, energy drinks, coffee, tea, soda, and alcoholic drinks. * Best choice: plain water or clean flavored water without artificial sweeteners like sucralose or other chemicals. * How much to drink:

+ Use your ideal body weight (not current).
+ Divide ideal weight (in pounds) by 2 = ounces of water per day.
+ Example: ideal 180 lbs → about 90 oz of water per day.

Spread water through the day; don't "chug it all" in the morning or your body will just dump it.
Avoid large amounts of water:
- Right with meals (it dilutes stomach acid and weakens digestion).
- Within a couple of hours of bedtime (to avoid getting up to pee and disturbing sleep).

S – Sleep * Sleep is when your body repairs and rebuilds itself after the damage and stress of the day. * Everyone needs about 7–9 hours of sleep; the "I only need 4–6 hours" mindset eventually catches up with your health. * Simple rule of thumb: about 1 hour of sleep for every 2 hours awake (16 hours awake → 8 hours of sleep). * At night, during deep and REM sleep, your body secretes growth hormone, repairs muscles, regenerates tissues, and burns fat while insulin is low because you're not eating. * The brain's "glymphatic" system flushes out toxins and metabolites while you sleep, helping you wake up with clearer thinking and better mood. * Cortisol (stress hormone) rises before you wake up, dumping stored glucose into your blood—this explains the "dawn phenomenon" where morning blood sugar is higher, especially in diabetics. * Morning is a great time to move and exercise so your muscles use that glucose. * Melatonin helps you fall asleep, and your body only needs about 1 mg; mega‑dose supplements (3–20 mg) can cause problems and are unnecessary. * Blue light from TVs, phones, and computers at night blocks melatonin and ruins sleep quality; shut off screens 1–2 hours before bed. * Good nighttime habits:

+ Read or write instead of scrolling.
+ Plan your food and clothes for the next day.
+ Write down worries and to‑dos on paper to get them out of your head.

S – Sunlight * Sunlight is critical for setting your circadian rhythm: sunrise cues cortisol to wake you up, sunset signals melatonin to help you sleep. * Getting outside in the morning light and again at sunset helps lock in a healthy sleep‑wake cycle. * Sunlight on the skin triggers vitamin D production, which supports bone, muscle, immunity, and overall health; many people are deficient. * The goal is to get sun without burning; burning is what raises skin cancer risk, not normal, smart sun exposure. * Avoid loading your skin with chemical‑laden sunscreens; instead, build up a tan slowly, seek shade, or cover up before you burn. * UVA rays penetrate deeper, and excess plus burning are linked to aging and cancer, but they also help release nitric oxide, which dilates blood vessels and can lower blood pressure. * UVB rays can burn the skin but are needed for vitamin D production and can help with conditions like psoriasis and atopic dermatitis. * Infrared rays improve circulation, support nitric oxide release, reduce pain and inflammation, and may help conditions like osteoarthritis and musculoskeletal pain. * Sunlight and infrared also improve mood, reduce drowsiness, and support better brain function, even in people with cognitive decline. * You don't have to buy fancy red‑light devices; just get outside in natural sunlight consistently.

Ready to stop adding prescriptions and start transforming your health naturally?
Click the link below to schedule your free 30‑minute Wellness Solutions Chat with Dr. Steve and discover your best next step—whether that's 1:1 guidance or a self‑paced program.
Learn more or enroll in the Thrive Naturally Transformation Course at drstevehughlett.com under the "Work With Us" tab.

:first-child]:mt-0 [&_>:last-child]:mb-0"> * + Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications

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:first-child]:mt-0 [&_>:last-child]:mb-0"> If you are needing help getting off diabetes medications and/or losing weight. We are here to help! Click the link below to get on a FREE 30 min CHAT to see if we have anything that can help!

Free 30-Min. Wellness Solutions Chat

Your body runs on two different fuels — fat and glucose — and most people are unknowingly using the wrong one. In this episode, Dr. Steve Hughlett breaks down why your body was designed to burn fat as its main energy source, and what happens when you run on glucose (sugar and carbs) instead. Spoiler: it's not good. Over time, too much glucose leads to weight gain, low energy, damaged blood vessels, and type 2 diabetes.

Dr. Steve walks you through exactly how your body processes each fuel, why fat keeps you full for hours while carbs leave you hungry and crashing, and how insulin quietly stores fat on your body every time you eat the wrong foods. You'll also learn why eating fat does NOT make you fat — and how to start shifting your body back to fat-burning mode without starving yourself or giving up food you love.

This episode is your first step toward steady energy, a healthier weight, and feeling like yourself again.

Ready to take the next step? Book a free 15-minute wellness chat with Dr. Steve at drstevehughlett.com.

Your body has two fuel sources — and the one most people use every day is slowly destroying their health.
Fat is your body's clean, long-lasting fuel, but carbs and sugar have hijacked your energy system.
Learn why insulin is the hidden reason you keep storing fat no matter how little you eat.
Eating fat does NOT make you fat — and Dr. Steve explains exactly why in plain, simple terms.
Find out how one small change to how you combine foods can help you burn fat and feel full for hours.
- Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications

:first-child]:mt-0 [&_>:last-child]:mb-0">

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Hey Podcast Friends!

If you are needing help getting off diabetes medications and/or losing weight. We are here to help! Click the link below to get on a FREE 30 min CHAT to see if we have anything that can help!

Free 30-Min. Wellness Solutions Chat

Buy my Book. Your Plate is Your Fate

In this episode, Dr. Steve explains why type 2 diabetes, metabolic syndrome, and insulin resistance are really the same fire burning in your body—and how lowering glucose at the source can help you lose weight, lower blood pressure, and get off medications without starving or living in the gym.

What we cover in this episode:

What metabolic syndrome really is
- The history of the terms "metabolic syndrome," "syndrome X," and type 2 diabetes.
- The 5 markers: high blood glucose, high triglycerides, increased abdominal obesity, low HDL, and high blood pressure—and why having just 3 means you already have metabolic syndrome.
- How insulin resistance actually develops
- What happens when you eat glucose: blood sugar rises, insulin rises, liver converts extra glucose to triglycerides, and fat cells keep filling up.
- How overstuffed fat cells become insulin resistant, leading to full-blown type 2 diabetes over years or decades.
- Where all that glucose is really coming from
- Why sugar (50% glucose, 50% fructose), flour, and high-carb foods are constantly pushing your glucose and insulin up.
- The danger of "laboratory foods" in boxes, bags, bottles, and cans, and why focusing on real "God-made" foods (meat, eggs, vegetables, some fruit) changes everything.
- Why fruits and starchy vegetables (especially those that grow below ground) can be a problem when you already have metabolic syndrome or type 2 diabetes.
- Why just "lowering blood sugar" with meds is not enough
- How most diabetes medications work by raising insulin or insulin sensitivity, which can actually worsen insulin resistance over time.
- Why the better question is, "Why is my blood sugar going up in the first place?" instead of "How do I force it down?"
- The body-wide damage from chronic high glucose and insulin
- Fatty liver and fatty pancreas, and why we now see fatty liver disease even in teens and young adults.
- Damage to fat cells (hormones like leptin, inflammation, aromatase), heart (fat around the heart, small dense LDL, damaged arteries), kidneys (leading cause of dialysis), nerves (neuropathy and amputations), eyes (retinopathy), brain (dementia, "type 3 diabetes"), and ovaries (PCOS).When you stop feeding your body constant glucose and processed carbs, you lower blood sugar and insulin naturally, start burning stored fat for fuel, and give your organs a chance to heal. For many people, this is the path to more energy, less belly fat, and fewer medications—without a restrictive "diet" or hours in the gym.
Click the link in the show notes to schedule your free 15-minute wellness chat to see if one of our programs can help you lower medications and move toward reversing type 2 diabetes.
Visit drstevehughlettt.com and click "Work With Us" to learn more about the Thrive Natural Transformation course.
- Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications

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Hey Podcast Friends!

If you are needing help getting off diabetes medications and/or losing weight. We are here to help! Click the link below to get on a FREE 30 min CHAT to see if we have anything that can help!

Free 30-Min. Wellness Solutions Chat

Do you feel like you "eat healthy," but your weight, blood pressure, blood sugar, or joint pain keep getting worse? In this episode, Dr. Steve Hughlett breaks down what eating healthy really means for people in their 30s to 70s who are tired, overweight, and frustrated with confusing diet advice.

You'll learn what your body is actually made of (and therefore what it really needs), why "healthy" salads, juices, and whole grains may be keeping your insulin and blood sugar high, and how glucose and fructose slowly drive diabetes, fatty liver, high blood pressure, and low energy over decades. Dr. Steve explains why animal-based, whole foods are nutrient-dense, why most man‑made foods in boxes, bottles, bags, and cans are toxic "Franken foods," and how to use low‑carb, real food to lower insulin, burn fat, and regain energy without starving or living in the gym.

He also walks you through practical first steps: stop drinking sugar, cut out ultra‑processed snacks, make meat the main part of your plate, and use fruits and vegetables (especially the higher‑carb ones) wisely based on your health status. You'll hear how many of his patients have gotten off diabetic medications in under a month simply by keeping glucose out of their mouths and insulin levels low.

If you've been told type 2 diabetes is "chronic and progressive" and you're stuck on more and more meds, this episode will help you see a different path forward using food as your most powerful medicine.

What "eating healthy" really means: feeding your body protein, fat, cholesterol, vitamins, and minerals instead of constant carbohydrates and man‑made foods.
Why glucose and fructose from sugar, grains, juices, and processed foods slowly drive weight gain, insulin resistance, type 2 diabetes, and organ damage over 10–40 years.
How to think about carbs: veggies above ground vs. below ground, high‑sugar fruits vs. lower‑sugar options, and why drinking your produce spikes blood sugar.
Why animal‑based whole foods are deeply nutrient‑dense, and how making meat, eggs, and healthy fats the center of your plate lowers insulin and helps you burn stored fat.
Simple starting steps: stop drinking sugar, cut ultra‑processed snacks, avoid seed oils and fried foods, minimize high‑sugar fruits and starches, and focus on real, low‑carb, whole foods
- Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications

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If you could use some help with weight loss, inflammation and getting off medications..

Check out my Essential step-by-step course that helps you get started to take control of your health using real food — not pills, not crash diets, and definitely not tons of time in the gym. You'll learn how to eat low-carb, boost your energy, and build a healthier lifestyle that actually lasts.

This is my Basic Essentials Course and it will help you to get started.

Get signed up here before the price increase!

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If you are needing help getting off diabetes medications and/or losing weight. We are here to help! Click the link below to get on a FREE 30 min CHAT to see if we have anything that can help!

Free 30-Min. Wellness Solutions Chat

In this episode, Dr. Steve pulls back the curtain on how we've all been systematically misled about nutrition, fat, cholesterol, and chronic disease—for decades. He traces the story from Ancel Keys and the American Heart Association to the 1992 food pyramid, showing how grain, sugar, cereal, and vegetable oil industries shaped our guidelines for profit, not health.

You'll learn why red meat, natural fats, and cholesterol have been wrongly demonized, and why glucose and fructose from ultra-processed foods are the true drivers of obesity, gout, type 2 diabetes, heart disease, and metabolic damage. Dr. Steve explains the three pillars of disease—high insulin, high inflammation, and high blood glucose—and how a glucose-heavy, man‑made food supply keeps all three elevated.

He breaks down what really causes gout, heart attacks, insulin resistance, and "bad" LDL, and why statin drugs have become a multi‑billion‑dollar business built on a flawed cholesterol story. You'll also hear a clear, practical framework for getting healthy again: focus on God‑made foods (animal protein, healthy fats, and low‑toxicity plants), avoid man‑made boxed and bagged products, and keep glucose out of your mouth if you want to reverse type 2 diabetes, get off medications, and lose body fat.

If you're ready to challenge everything you've been told about diet and disease—and finally understand how to take back control of your health—this episode is for you.

Call to action: If you're struggling with obesity or type 2 diabetes and want a realistic, sustainable way to turn your health around without exercise, click the link in the description to book a free 15‑minute Wellness Solutions Chat with Dr. Steve. To enroll in the Thrive Naturally Transformation course, visit drstevehughlett.com and click the "Work With Us" tab.

How Ancel Keys' unproven fat hypothesis, the American Heart Association, and the 1992 food pyramid set us up for an epidemic of chronic disease.
Why red meat, fat, and cholesterol were falsely blamed, while grains, sugar, seed oils, and ultra‑processed foods quietly became the foundation of our diet.
The truth about gout, type 2 diabetes, and heart disease: the roles of glucose, fructose, uric acid, triglycerides, and small dense LDL.
The three pillars of disease—high insulin, high inflammation, and high blood glucose—and how a glucose‑based diet drives all three.
A simple roadmap to reclaim your health: eliminate man‑made foods, prioritize animal protein and healthy fats, keep glucose low, and restore metabolic flexibility
- Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications

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Hey Podcast Friends!

If you could use some help with weight loss, inflammation and getting off medications..

This is my Basic Essentials Course and it will help you to get started.

Get signed up here before the price increase!

Thrive Naturally Essentials Course

If you are needing help getting off diabetes medications and/or losing weight. We are here to help! Click the link below to get on a FREE 30 min CHAT to see if we have anything that can help!

Free 30-Min. Wellness Solutions Chat

Most of the diseases filling our hospitals today are not from bad luck, bad genes, or just getting older—they're driven by what we eat all day, every day. In this episode, Dr. Steve breaks down the basic macronutrients—protein, fat, cholesterol, and carbohydrates—and explains which ones help you heal and which ones quietly drive weight gain, diabetes, and low energy. You'll learn why your body makes you "hungry," why constant snacking keeps you sick, and how a simple low-carb, whole-food approach can lower insulin, burn fat, and protect your organs. He also shares the truth about seed oils, the lies behind the old food pyramid, and why focusing on real meat and above-ground vegetables can completely change your health path.

5 Key Takeaways * Almost every modern disease shares the same root cause: constant intake of glucose-heavy, man-made foods that spike insulin and get stored as fat. * Protein is your body's building block; if you don't eat enough, your body will break down muscle to protect your organs, especially on crash diets or GLP‑1 drugs. * Healthy fats and cholesterol from foods like meat, eggs, butter, and fruit oils are vital for hormones, cell membranes, brain health, and vitamin absorption—and are not the enemy. * Toxic seed oils and processed carbs from boxed, bagged, and canned "franken foods" drive inflammation, fatty liver, type 2 diabetes, and organ damage. * To reverse diabetes, lose fat, and gain energy, you must keep insulin low by cutting glucose (refined carbs, sugars, grains) and focusing on low-carb whole foods—meat and above-ground vegetables. * + Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications

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Hey Podcast Friends!

If you could use some help with weight loss, inflammation and getting off medications..

This is my Basic Essentials Course and it will help you to get started.

Get signed up here before the price increase!

Thrive Naturally Essentials Course

If you are needing help getting off diabetes medications and/or losing weight. We are here to help! Click the link below to get on a FREE 30 min CHAT to see if we have anything that can help!

Free 30-Min. Wellness Solutions Chat

Your doctor just put you on a statin and told you it will "lower your bad cholesterol." But is that the whole story? In this episode, Dr. Steve breaks down what statins actually do in your body, why LDL cholesterol has been oversimplified, and how your everyday food choices—not a "statin deficiency"—drive dangerous cholesterol changes, inflammation, and blood vessel damage. He also shares simple, low-carb, whole‑food steps you can take to lower triglycerides, raise HDL, protect your blood vessels, and support your energy and long‑term health without relying on more and more medications.

In this episode, Dr. Steve explains what statins are, how they work, and why simply chasing a lower LDL number can backfire on your health. He unpacks the difference between large, buoyant LDL (the kind your body normally makes and uses) and small, dense LDL (the kind that gets glycated, inflamed, oxidized, and stuck in your artery walls). He then connects the dots between high fructose and glucose intake, ultra‑processed "laboratory food," and the overproduction of triglycerides that leads to those small, dense LDL particles in the first place.

You'll learn why cholesterol itself is vital for life, how every cell makes it through the mevalonate pathway, and why blocking that pathway with statins doesn't just lower cholesterol—it also lowers other crucial compounds like vitamin K, CoQ10, dolichols, and more. Dr. Steve explains how this can damage cells all over the body and why statins have dozens of documented harmful effects while mainly "helping" one lab number your doctor is trained to focus on.

Instead of obsessing over LDL alone, Dr. Steve shows you how to read your own cholesterol panel using simple ratios: triglycerides divided by HDL, and total cholesterol divided by HDL. He shares what healthy ranges look like, what they suggest about your LDL particle type, and how to improve those ratios with low‑carb, whole‑food eating, more healthy fats, and resistance training—not another prescription.

You'll also hear practical guidance on which fats support better HDL and lower inflammation (like animal fats and fruit oils) and which industrial seed oils to avoid because they drive inflammation and poor metabolic health. If your goal is to lose weight, tame inflammation, protect your heart and brain, and decrease medications over time, this episode will give you a clear, hope‑filled roadmap to start taking back control of your health.

Statins work by blocking HMG‑CoA reductase, which shuts down the cell's mevalonate pathway and reduces not only cholesterol, but also vitamin K, CoQ10, dolichols, and other survival‑critical compounds.
The real danger is not "all LDL," but small, dense LDL particles that form when you eat a lot of glucose and fructose from processed foods and sugary drinks, leading to glycation, inflammation, oxidation, and artery damage.
You can quickly gauge your LDL particle pattern by checking two ratios: triglycerides ÷ HDL (aim for under 2, closer to 1) and total cholesterol ÷ HDL (aim for under 5, ideally under 3.5).
Lowering triglycerides and raising HDL comes from eating fewer carbs and ultra‑processed foods and more healthy fats like animal fats, extra‑virgin olive oil, coconut oil, and avocado oil, plus doing resistance training.
Statins may lower LDL numbers on paper, but they do so at the cost of your cells' ability to heal and thrive, which is why Dr. Steve argues that fixing diet and lifestyle is a far better long‑term strategy than relying on statins.

Ready to lose weight, lower inflammation, and get off medications the natural way? If you'd like help applying these principles to your own life, click the link below to schedule your free 15‑minute Wellness Solutions Chat with Dr. Steve and learn which of our one‑on‑one or online programs is the best fit for you.

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

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Hey Podcast Friends!

If you could use some help with weight loss, inflammation and getting off medications..

This is my Basic Essentials Course and it will help you to get started.

Get signed up here before the price increase!

Thrive Naturally Essentials Course

In this episode, Dr. Steve breaks down why the old "eat less and exercise more" message fails most people and actually makes fat loss harder, especially if you're already overweight and exhausted. He explains what metabolism really is, how your body makes and uses energy (ATP), and why fat is a vital, healthy fuel source while glucose is optional.

You'll learn how your total energy expenditure works, why exercise is a tiny slice of it, and how your body can dial your metabolism up or down by about 30% to defend your current "body weight set point." Dr. Steve shows how cutting calories and adding hard workouts at the same time your body is slowing metabolism and ramping up hunger is a recipe for misery and failure.

Instead, he walks you through a simple, realistic plan: lower insulin by cutting glucose and processed, lab-made foods in boxes, bottles, bags, and cans, and focus on animal-based foods and low-glucose veggies so you feel full while burning fat. You'll also hear why stalls in weight loss often mean your body is resetting its set point, why that's actually good news, and why walking daily is the one form of movement everyone should do at every size.

If you're tired of being told to just "try harder" with the same old advice, this episode will help you finally understand what's going on in your body and how to work with it instead of against it.

Call to action: If you want personal help to reverse diabetes, get off medications, or finally lose fat without living in the gym, click the link in the show notes to schedule a 30‑minute one‑on‑one call with Dr. Steve, or visit drstevehughlett.com and click "Work With Us."

Why "eat less, move more" fights your biology and almost guarantees rebound weight gain.
How insulin—not calories—is the main switch that decides whether you store fat or burn fat.
What "body weight set point" means and why stalls in weight loss usually mean your set point is resetting.
The simple food rule: mostly animal-based foods, avoid lab-made boxed/bagged foods, and be careful with high-glucose plants (especially those grown underground).
Why most people should delay intense workouts until after fat loss starts, but should walk daily at every size for health and energy.
- Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications

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:first-child]:mt-0 [&_>:last-child]:mb-0"> Hey Podcast Friends!

If you could use some help with weight loss, inflammation and getting off medications..

This is my Basic Essentials Course and it will help you to get started.

Get signed up here before the price increase!

Thrive Naturally Course

Most people think high blood sugar is what causes type 2 diabetes, but the real problem starts years earlier with high insulin while your blood sugar still looks "normal." In this episode, Dr. Steve explains the 7-step path from eating too much glucose to full-blown type 2 diabetes, and why focusing only on A1C and glucose tests keeps so many people sick. You'll learn how insulin forces your body to store fat, what "pre-diabetes" really is, and why lowering insulin—by changing what's on your plate—can help you lose weight, reverse type 2 diabetes, and get off medications.

Dr. Steve also breaks down carbs, sugar, and fructose in simple terms so you can finally understand food labels and see how boxed, bagged, and bottled foods are secretly driving weight gain and fatigue. He shares practical steps to keep insulin low using low-carb, whole foods, and explains why animal-based foods and above-ground vegetables are usually a better choice if you struggle with blood sugar or weight.

If you're tired of feeling overweight, exhausted, and confused by your lab work—this episode will show you how to spot the silent danger of high insulin and what to do about it.

5 Key Takeaways * High insulin with "normal" blood sugar is pre-diabetes, and it can silently damage your body for 10–40 years before glucose ever shows high on labs. * Type 2 diabetes is driven by eating too much glucose (carbs), which raises blood glucose, then insulin, then packs fat into your cells until they become insulin resistant. * When insulin is high, you force your body to store fat; when insulin is low, you force your body to burn its own fat for energy. * Packaged foods, grains, sugars, and high-fructose ingredients flood your body with glucose and fructose, driving weight gain, fatty liver, and inflammation. * You can start reversing type 2 diabetes by lowering insulin: stop eating lab-made, high-carb foods, focus on animal-based foods and seasonal, whole fruits and vegetables (especially above-ground veggies * + Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications

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:first-child]:mt-0 [&_>:last-child]:mb-0"> Hey Podcast Friends!

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In this episode of Nutrition Prescription, Dr. Steve Hughlett, a Doctor of Pharmacy for over 35 years, breaks down the confusing world of over-the-counter (OTC) medications so you can stop feeling overwhelmed in the pharmacy aisle and start feeling confident about what you buy for your family. He explains why there are only a few main active ingredients behind most of the colorful boxes, and how to read the "Active Ingredients" section so you're not tricked by marketing and combination products you don't really need.

You'll learn the smart way to choose pain relievers like ibuprofen, naproxen, aspirin, and acetaminophen, when to use anti-inflammatories versus Tylenol, and the serious side effects that can come from taking NSAIDs every day, like stomach ulcers, bleeding, and kidney issues. Dr. Steve also walks through common problems with your eyes, nose, sinuses, and lungs—red, itchy, or dry eyes, runny or stuffy nose, dry nose in winter, and chest congestion—and how to match the right OTC product to the exact symptom instead of grabbing a "do-it-all" combo.

He explains why symptoms like pain, runny nose, sneezing, and coughing are your body's way of talking to you, and why you don't always want to completely shut them down—especially chest coughs that are helping clear mucus out of your lungs. You'll also hear practical home strategies like using saline sprays, humidifiers, boiling water for steam, and simple nasal sprays instead of heavy-duty pills that affect your whole body and can raise blood pressure.

Dr. Steve finishes by reminding you that most medications—OTC and prescription—treat symptoms, not the root cause, and that real long-term change comes back to better nutrition, lowering toxins, and taking care of your body daily. If you're tired of being on too many meds, frustrated with your weight, and want more energy and control over your health, you can click the link in the show notes to book a one-on-one call with him to review your medications, labs, habits, and goals together.

Most OTC products are built from just a few main active ingredients; learning to read the "Active Ingredients" box helps you avoid confusion and unnecessary combination meds.
For pain, ibuprofen, naproxen, and aspirin reduce inflammation but carry more risks (bleeding, kidney damage, stomach ulcers), while acetaminophen (Tylenol) is usually safer if not overdosed.
Eye products should never be used past their expiration date, and you should match the product to the problem: redness (vasoconstrictor), watery/itchy (antihistamine), or dry eyes (lubricant drops).
For nasal and sinus issues, decide if it's runny, dry, or congested, use topical options (saline, nasal steroids, limited Afrin) when possible, and be very careful with oral decongestants if you have high blood pressure.
Coughing from the chest is your body's way of clearing mucus from the lungs; you usually want to manage it (especially at night for sleep), not completely shut it down, and always remember that fixing your nutrition and lifestyle is key to reducing long-term medication use.
Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications

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Clutter isn't just stressing you out—it's quietly stealing your sleep, your energy, and even expanding your waistline. In this episode, Dr. Steve and Theresa break down how clearing both mental and kitchen clutter can make low-carb, whole-food choices almost automatic, so you can finally lose weight, cut meds, and feel energized again without living at the gym.

You'll learn how to shift your thoughts from "I have to" to "I get to," use the CTFAR model to get unstuck, and build a simple "health-first" home that makes it easier to follow through than to fall off. Then they walk you step-by-step through cleaning out your cabinets and refrigerator, what ingredients to toss, what real foods to bring back in, and how to set up easy, low-carb meals and snacks that actually keep you full. They also share one small, non-overwhelming action you can take this week to get started.

If you're tired, overwhelmed, scrolling on your phone, and grabbing sugar and energy drinks just to get through the day, this episode will help you create a home and mindset that finally support the healthy life you want.

You'll hear about:

The CTFAR framework (Circumstance, Thoughts, Feelings, Actions, Results) and how changing your thoughts changes your health results.
Why man-made, processed foods (boxes, bottles, bags, cans) keep you hungry, inflamed, and overweight—and what to eat instead.
How to shop the perimeter, focus on single-ingredient, low-carb, God-made foods, and stop being fooled by front-of-package marketing.
Simple snack ideas (like boiled eggs, burger patties, wings, cheese, olives, beef sticks, pork rinds, Greek yogurt) that fit a low-carb, whole-food lifestyle.
How to involve your kids so you break the cycle of poor health for the next generation.

They also mention their Thrive Naturally Transformation (TNT) course if you want deeper help with your thoughts, environment, and step-by-step change.

How mental clutter and negative self-talk ("I have to," "I should have…") keep you stuck, tired, and overwhelmed—and how to flip them to future-focused, energizing thoughts.
The CTFAR method to go from "overweight and on meds" to "empowered and taking action" without starting in the gym.
Step-by-step kitchen declutter: what to remove from your cabinets and fridge (sugars, seed oils, dyes, "natural flavors," maltodextrin, long ingredient lists) and what to bring in instead.
What a simple, low-carb, whole-food kitchen looks like: meat, eggs, dairy, seasonal fruits and veggies, and easy grab-and-go protein-based snacks.
One small, doable action you can take this week to clear the clutter, lower temptation, and set up a health-first home for you and your family.
- Check out our Thrive Naturally Transformation course at drstevehughlett.com under the "Work With Us" tab to help reverse type 2 diabetes, get off medications, and regain energy and confidence in their health.â€‹
- 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.
Check out our website: drstevehughlett.com

You can also check us out on Youtube.

Sign up for a FREE 15 minute Wellness Solutions Chat to help you decide if you would like our help on your weight-loss journey.

For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday + Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications

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If you could use some help with weight loss, inflammation and getting off medications..

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Why does sourdough bread matter for your health and your life?

It's not just about nutrition; food also feeds your feelings, family traditions, and even faith or culture.
You don't need bread to live, but if you love bread, real sourdough can be the kindest choice for your body.
Long‑fermented sourdough can lower the "sugar impact" of bread on your blood, help calm inflammation, and support people with blood sugar issues like diabetes.
Many people with gluten troubles feel better on true sourdough, and some celiac patients can even tolerate carefully made sourdough from the right bakery.

How is real sourdough bread different from store bread?

Real sourdough uses just three simple ingredients: flour, water, and salt, plus wild yeast and bacteria that grow naturally.
Store "sourdough" often starts as cheap yeast bread, then has acids (like vinegar, citric acid, or lactic acid) added just to make it taste sour.
True sourdough takes time to ferment, so it's slower and harder to mass‑produce; fake sourdough is fast and easy for big companies.
A quick label check helps: if you see added acids, it's almost surely not real sourdough, and if you see added yeast, it's a red flag.

What happens during the sourdough process inside the dough?

Tiny wild yeasts eat sugars in the dough and make gas, which helps the bread rise and feel light.
Friendly bacteria eat sugars too and make lactic acid, which slowly makes the dough more acidic (a lower pH).
As the pH drops below about 4.6, special enzymes switch on and start breaking down gluten into smaller amino acids that are gentler on the gut.
The long, slow fermentation also helps "detox" grains by reducing lectins and phytates and lowering the glycemic index from around 71 (high) to about 54 (low).

How can families pick or make healthier sourdough at home?

First, choose organic flour, because non‑organic flour is often heavily sprayed and "fortified" with things like folic acid that can be problematic.
If possible, use sprouted grains, then grind them into flour; sprouting naturally lowers some of the grain's built‑in toxins before baking.
Learn to make your own sourdough so every bit of flour ferments long enough to get the pH below about 4.6 at some point.
If you buy bread, try to talk to the baker, look for simple ingredients, and consider slicing and freezing the loaf to lower the glycemic impact even more and make toast easy.
- Check out our Thrive Naturally Transformation course at drstevehughlett.com under the "Work With Us" tab to help reverse type 2 diabetes, get off medications, and regain energy and confidence in their health.â€‹
- 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.
Check out our website: drstevehughlett.com

You can also check us out on Youtube.

Sign up for a FREE 15 minute Wellness Solutions Chat to help you decide if you would like our help on your weight-loss journey.

For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday + Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications

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Hey Podcast Friends!

If you could use some help with weight loss, inflammation and getting off medications..

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*:first-child]:mt-0"> In this episode, Dr. Steve breaks down exactly where you need to focus if you want real weight loss, more energy, and to reverse type 2 diabetes—without starving yourself or living at the gym. You'll learn why man-made, ultra-processed foods are toxic to your body, what your body is actually made of, and how to nourish it with real, low-carb, whole foods so it can grow, heal, thrive, and survive.

Dr. Steve explains why glucose (sugar and flour) is the real problem, why fat and protein are your friends, and how eating animal-based meals in a tight eating window can lower insulin, burn fat, and keep you full for hours. He also shares why diabetes drugs often make insulin resistance worse, why focus must shift from glucose levels to insulin levels, and why walking and building muscle are critical as you age.

If you're tired of being confused by diets and ready for a clear, simple path to better health, this episode will give you a step-by-step focus that can transform your life.â€‹

What your body is actually made of (protein, fat, cholesterol, vitamins, minerals, water) and why your food should match that.â€‹
Why man-made foods (box, bottle, bag, can) are toxic and drive obesity, type 2 diabetes, high blood pressure, and heart disease.â€‹
The difference between man-made food, plant-based "God-made" food, and animal-based "God-made" food.â€‹
Why glucose is a toxin in excess, how carbs turn into glucose, and why "eating healthy" salads can still leave you hungry and undernourished.â€‹
How to eat: mainly animal-based meals, 1–3 times a day, in a 6–8 hour window, with no snacking, to keep insulin low and burn fat.â€‹
Why eating fat does not make you fat, but eating glucose does, and why fat is a cleaner, more powerful fuel than carbohydrates.â€‹
How type 2 diabetes medications often make insulin resistance worse and why the real solution is changing nutrition, not adding more drugs.â€‹
Your body is built from protein, fat, cholesterol, vitamins, minerals, and water—so that's what you must feed it.â€‹
Man-made foods from a box, bottle, bag, or can are toxic and slowly damage your organs over decades.â€‹
All plant foods contain carbohydrates (glucose), but animal foods give you the dense protein and healthy fat your body really needs.â€‹
Glucose spikes insulin, stores fat, blocks your fullness hormones, and keeps you hungry and gaining weight.â€‹
Eating mainly animal-based meals, 1–3 times a day in a 6–8 hour window, lowers insulin and lets your body burn stored fat.â€‹
Diabetes and weight-loss drugs often lower blood sugar while driving insulin higher, making insulin resistance and long-term health worse.â€‹
When you stop eating sugar and flour and focus on real food, walking daily, and building muscle, you can reverse type 2 diabetes and reclaim your energy and life.â€‹
Check out our Thrive Naturally Transformation course at drstevehughlett.com under the "Work With Us" tab to help reverse type 2 diabetes, get off medications, and regain energy and confidence in their health.â€‹
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.

Check out our website: drstevehughlett.com

You can also check us out on Youtube.

Sign up for a FREE 15 minute Wellness Solutions Chat to help you decide if you would like our help on your weight-loss journey.

For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday * Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications

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*:first-child]:mt-0"> Hey Podcast Friends!

If you could use some help with weight loss, inflammation and getting off medications..

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In this episode, Dr. Steve talks with Hilda Labrada Gore, better known as Holistic Hilda, a world‑traveling health explorer and host of the Wise Traditions podcast from the Weston A. Price Foundation. Hilda shares what she has learned from traditional cultures in places like Mongolia, Kenya, Ethiopia, and Cuba about food, joy, and real health.

They discuss how moving away from processed "Franken foods" and back to simple, God‑made foods (meat, eggs, butter, seasonal produce) can lower inflammation, improve energy, and help prevent diseases like type 2 diabetes. You'll hear practical examples from indigenous diets, why getting off the blood‑sugar roller coaster matters, and how healthy fats help you feel full so you naturally stop snacking.

Hilda and Dr. Steve also dive into lifestyle "medicine": grounding, sunlight, stress, and sleep. Hilda explains why she thinks of humans as "little batteries" that charge from the earth below and the sun above, and how morning sunlight and going barefoot can calm your nervous system and support better hormones and sleep.

If you're stuck in the cycle of stress‑eating, ultra‑processed food, and more medications, this conversation will show you how simple, low‑carb, whole‑food changes (plus sun and grounding) can move you toward real energy and a longer health span, not just a longer lifespan.

What Dr. Weston A. Price discovered about traditional diets and why the Weston A. Price Foundation was created.
Why indigenous groups eating local, organic, seasonal, traditional foods have almost no type 2 diabetes or obesity.
How refined foods (sugar, white flour, seed oils, additives) drive cavities, crowded teeth, inflammation, and chronic disease over generations.
Why ultra‑processed foods are engineered to be addictive (the "bliss point," crunch, hand‑to‑mouth pattern) and keep you overeating.
How swapping to nutrient‑dense animal foods and healthy fats can reduce cravings and help natural weight loss.
The difference between "God‑made" and "man‑made" food, and why long shelf life often means it shortens your life.
How Hilda's husband lost weight and lowered inflammation by ditching gluten and dairy for a time and focusing on meat and simple whole foods.
Why healthy animal fats like butter, tallow, and lard (plus olive and coconut oil) are more supportive than industrial seed oils.
How grounding (bare feet on the earth) and sunlight act like natural anti‑inflammatories and help your body "charge" properly.
A simple morning routine (barefoot outside + early sunlight) that can help reset cortisol, improve sleep, and support energy all day.
How Holistic Hilda went from curious health coach to "Dora the Explorer 2.0," visiting traditional cultures around the world to learn their secrets for energy and longevity.
What Dr. Weston A. Price found when he studied isolated people groups and compared their teeth, posture, and overall health to those eating modern, refined foods.
Why indigenous communities eating "the lost diet" of local, organic, seasonal, traditional foods almost never develop type 2 diabetes.
How refined grains, sugar, and vegetable oils change facial structure, increase cavities, and set kids up for poorer health in future generations.
The reason you can't stop at one bag of chips or cookies: food companies engineer products to hit your brain's pleasure centers and keep you hooked.
Why real fats like butter, tallow, lard, and quality animal products are deeply satisfying and can naturally crowd out late‑night junk food.
Hilda's story of Mongolian families thriving on animal foods (meat, milk, fat, even organs) and what that says about nutrient density and strength.
The true cost of "cheap" food: more inflammation, pain, medications, doctor visits, and a poor quality of life as you age.
How to start breaking the cycle of stress‑eating and ultra‑processed snacks by focusing on satiating protein and fat instead of constant carbs.
A simple, free "prescription": get outside within 30–45 minutes of sunrise, bare feet on the ground, and let natural light and the earth help reset your body.
- Check out our Thrive Naturally Transformation course at drstevehughlett.com under the "Work With Us" tab to help reverse type 2 diabetes, get off medications, and regain energy and confidence in their health.
  - 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.
  Check out our website: drstevehughlett.com
  
  You can also check us out on Youtube.
  
  Sign up for a FREE 15 minute Wellness Solutions Chat to help you decide if you would like our help on your weight-loss journey.
  
  For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday + Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications

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Hey Podcast Friends!

If you could use some help with weight loss, inflammation and getting off medications..

This is my Basic Essentials Course and it will help you to get started.

Get signed up here before the price increase!

Thrive Naturally Essentials Course

In this episode, Dr. Steve breaks down the biggest myths about weight-loss and type 2 diabetes and explains why focusing on insulin, not calories or exercise, is the real key to lasting fat loss, more energy, and reversing disease. You'll learn why our modern food system, high sugar intake, and the wrong medical focus have left so many people overweight, tired, and sick—and what mindset shift has to happen first before true change starts.

It's not about losing "weight"; it's about losing fat while protecting your muscle so you stay strong and independent as you age.
Exercise is not the main driver of fat loss—you can't outwork a high-carb, high-insulin lifestyle.
The real problem is not "too many calories" but the source of those calories, especially constant glucose from carbs that keeps insulin high.
High insulin is the root cause of type 2 diabetes, obesity, and many chronic diseases—not just high blood sugar.
Most diabetes medications work by raising insulin or making you more sensitive to it, which can actually worsen the root problem of insulin resistance.
Our sugar intake has exploded from about 2 teaspoons a day in the 1960s to roughly 65 teaspoons a day, driving obesity and type 2 diabetes in adults and even children.
Chronic stress and the mindset of "escaping the old you" keep you stuck; real change comes from focusing on building the "new you" with less fat and more energy.
When you lower insulin by cutting excess carbs and processed foods, your body can burn stored fat for fuel, improve energy, and move toward reversing type 2 diabetes

If you're ready to reverse type 2 diabetes, reduce medications, and finally feel energetic and confident in your health, schedule a free Wellness Solutions Chat using the link in the show notes. You can also visit DrSteveHughlett.com and click the "Work With Us" tab to learn more about one‑on‑one coaching and online programs.

+ Check out our Thrive Naturally Transformation course at drstevehughlett.com under the "Work With Us" tab to help reverse type 2 diabetes, get off medications, and regain energy and confidence in their health.
+ 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.

 Check out our website: drstevehughlett.com

 You can also check us out on Youtube.

 Sign up for a FREE 15 minute Wellness Solutions Chat to help you decide if you would like our help on your weight-loss journey.

 For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday
+ Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications

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*:first-child]:mt-0"> Hey Podcast Friends!

If you could use some help with weight loss, inflammation and getting off medications..

This is my Basic Essentials Course and it will help you to get started.

Get signed up here before the price increase!

Thrive Naturally Essentials Course

In this eye‑opening episode, Dr. Steve breaks down how constant glucose intake silently destroys your health and drives obesity, diabetes, heart disease, kidney failure, and brain decline. You will learn why man‑made, ultra‑processed foods and a high‑carb diet keep you in "glucose toxicity" and how lowering glucose and insulin with animal‑based, low‑carb whole foods can help reverse disease and get you off medications. Dr. Steve also explains the difference between type 1 and type 2 diabetes, why current medical guidelines often make things worse, and the simple (but not easy) steps you can start today to protect your body from the inside out.

If you're tired of low energy, weight gain, and endless prescriptions, this episode will show you how to fuel your body with real nutrition so it can finally heal, thrive, and stay well.

10 Key Takeaways * We are living in "glucose toxicity" because most people eat man‑made, ultra‑processed food made almost entirely of carbohydrates and sugar. * Glucose damages proteins all over the body (glycation), which leads to inflammation, organ damage, and diseases like heart disease, kidney failure, nerve damage, and vision loss. * Type 1 diabetes is a problem of no insulin, leading to very high blood sugar and extreme fat loss, while type 2 diabetes is a problem of too much insulin and constantly stored fat. * Many type 2 diabetics are made worse by drugs that force the body to make even more insulin instead of addressing the real problem: eating too much glucose. * Man‑made foods in boxes, bottles, bags, and cans are filled with ultra‑processed carbs, seed oils, sugar, high fructose corn syrup, and chemicals that drive inflammation and disease. * All plant foods contain carbohydrates (glucose), while animal foods provide protein and fat with minimal impact on insulin and blood sugar. * Root vegetables, grains, flour products, breads, pastas, and baked goods act like powdered glucose in the body and rapidly raise blood sugar and insulin. * Fructose from sugar and large amounts of fruit is quickly turned into fat in the liver, similar to how bears fatten up on berries for hibernation. * The three pillars of modern disease are high glucose, high insulin, and chronic inflammation from chemical‑laden, ultra‑processed foods. * Shifting toward animal‑based, low‑carb, whole foods and cutting sugar‑sweetened drinks and flour products is the fastest way to lower glucose and insulin, reduce medications, and allow the body to heal.

Check out our Thrive Naturally Transformation course at drstevehughlett.com under the "Work With Us" tab to help reverse type 2 diabetes, get off medications, and regain energy and confidence in their health.
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.

Check out our website: drstevehughlett.com

You can also check us out on Youtube.

Sign up for a FREE 15 minute Wellness Solutions Chat to help you decide if you would like our help on your weight-loss journey.

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Hey Podcast Friends!

If you could use some help with weight loss, inflammation and getting off medications..

This is my Basic Essentials Course and it will help you to get started.

Get signed up here before the price increase!

Thrive Naturally Essentials Course

*:first-child]:mt-0"> In this episode of The Prescription Nutrition Podcast, Dr. Steve continues last week's discussion on type 2 diabetes and explains how everyday food choices either push you toward disease or back toward health. He breaks down why type 2 diabetes is really a problem of insulin and not just "high blood sugar," and why most diabetes drugs actually drive insulin even higher over time.

You'll learn the three pillars that drive almost every chronic disease—high insulin, high glucose, and inflammation—and how going back to simple, God-made foods can calm all three. Dr. Steve explains why low-carb, whole-food eating helps your body burn stored fat, lower blood sugar quickly, and open the door to safely reducing medications with your doctor's guidance.

He also shares practical tips: which foods raise blood sugar the most, which vegetables are safer if you're diabetic, and why man-made, boxed foods keep you sick, hungry, and inflamed. You'll hear how to check your own fasting insulin and glucose without a doctor visit, and what numbers to aim for if you want to avoid prediabetes and full-blown diabetes.

If you're tired of being told diabetes only gets worse and you'll "always" need meds, this episode gives you hope, a clear path forward, and an invitation to get personal help through the Wellness Solutions Chat and the Thrive Naturally Transformation course.

Type 2 diabetes is a disease of insulin resistance, not just "high blood sugar," and it develops over decades as fat cells become overfilled.
High blood sugar is a symptom of the real problem: years of high insulin from constantly eating glucose and carbs.
The three pillars driving diabetes and most chronic disease are high insulin, high inflammation, and high glucose, all heavily influenced by what you eat.
Glucose mainly comes from plant-based carbs and man-made processed foods, while meat, eggs, healthy fats, and above-ground vegetables keep glucose much lower.
When insulin is high, your body is forced to store fat and cannot burn its own fat, no matter how much you exercise.
Exercise alone rarely reaches your fat stores because your body burns stored glucose first; nutrition and insulin control are the real key to fat loss.
You can order your own fasting insulin and glucose through services like OwnYourLabs, and true healthy fasting insulin is closer to under 5, not just "under 20."
Type 2 diabetes can start as "normal" blood sugar with high insulin (true prediabetes), long before an A1C of 5.7–6.4 ever shows up.
The fastest way to start reversing type 2 diabetes is to stop eating sugars, starches, and man-made foods, and focus on protein, healthy fats, and low-glucose veggies.
Never change your diabetes medications on your own; as your glucose drops from better nutrition, work with your doctor to safely lower or stop meds.

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In this episode, Dr. Steve breaks down type 2 diabetes in simple language and explains why almost everything we've been taught about it is backwards. He shares why insulin resistance—not "high blood sugar"—is the true root cause, how our modern food choices drive the problem, and why medications and "eat less, move more" usually make things worse instead of better. You'll learn the four key truths about insulin, glucose, and fat that can help you start reversing type 2 diabetes naturally with food and lifestyle.

Big picture & why this matters * Why Dr. Steve went into medicine—and why he left the hospital system after 29 years—because of the misinformation around type 2 diabetes. * How type 2 diabetes rates have exploded worldwide and why this is tragic when the condition is preventable, reversible, and often medication-free within weeks. * Type 2 diabetes as an "umbrella disease" driving kidney problems, liver disease, heart disease, dementia, and more.

Key #1 – The true root cause * The root cause of type 2 diabetes is insulin resistance, not high blood sugar. * High blood sugar is a symptom that shows up decades after insulin resistance begins. * What insulin is: a hormone your body releases whenever you eat or taste something sweet to tell your body what to do with glucose.

What insulin does with glucose * Four main jobs of insulin with the glucose you eat:

+ Uses a tiny bit for immediate activity right after eating.
+ Refills limited glycogen "storage tanks" in the liver (about 10 percent) and muscles (about 1 percent each).
+ Dumps extra glucose into the urine once blood sugar is too high.
+ Turns most of the extra glucose into fat (triglycerides) and stores it in fat cells.

Why "eating fat makes you fat" is a myth; high insulin from glucose is what forces fat into fat cells.

Key #2 – Insulin decides fat storage or fat burning * High insulin = your body stores fat and cannot burn fat out of fat cells. * Low insulin = your body burns fat out of fat cells for energy and cannot store new fat. * Why the real key to weight loss, energy, and diabetes reversal is keeping insulin low, not counting calories.

What insulin resistance really is * Insulin resistance explained as "stuffed fat cells" that can't take any more triglycerides. * As more fat cells fill up all over the body, the body must pump out more insulin to force fat in, which is pre-diabetes and insulin resistance. * After 10–40 years of this, fat starts getting stored around organs (liver, heart, etc.), and that's when major damage begins.

Healthy, pre-diabetes, and diabetes (the progression) * Healthy: low insulin, low glucose. * Early pre-diabetes: high insulin, normal glucose—usually missed because insulin is almost never tested. * Full diabetes: high insulin and high glucose after years of stuffed fat cells. * Why common medical definitions of "pre-diabetes" (using A1C only) are late and driven by marketing, not true root cause.

Key #3 – It's not about lowering sugar, it's about not raising it * The only meaningful way blood glucose rises is by eating it (carbohydrates and sugars). * You have very little stored glucose in the body (about two teaspoons in the blood, roughly 2,400 calories max in glycogen). * Stress and cortisol can temporarily raise blood sugar by releasing stored glycogen, but glucose is meant only for short "fight or flight," not all-day energy.

Why "eat less and exercise more" fails * Exercise burns some calories but rarely reaches the stored fat in fat cells because glucose stores are usually full. * Exercise often makes people hungrier when they are running on glucose as their main fuel. * The real solution is to stop constantly feeding glucose into the system so insulin can stay low and fat can be burned naturally.

Key #4 – It's not about calories, it's about fuel source * Calories from glucose vs calories from fat act very differently in the body. * Glucose: quick energy, limited storage, meant for emergencies. * Fat: long-lasting energy, huge storage capacity, and also needed to build cells, hormones, and absorb fat-soluble vitamins A, D, E, and K. * Being 10 pounds overweight means roughly 40,000 calories stored in fat that can be tapped when insulin stays low.

Food categories and insulin * Plant-based foods: always contain carbohydrates, and the basic unit of carbohydrate is glucose—so plants raise glucose and insulin to varying degrees. * Animal-based foods: made of protein and fat; fat does not raise insulin, and protein raises it only slightly compared to carbs. * Man-made/chemical foods (boxes, bags, bottles, cans): ultra-processed carbs plus sugar, high-fructose corn syrup, and seed oils—these are the biggest drivers of high glucose, high insulin, obesity, and organ damage.

Problems with the standard medical approach * Most training and guidelines focus only on blood sugar, not insulin or insulin resistance. * Common advice: "Eat the same carbs, just less, and exercise more," which keeps insulin high and the disease progressing. * Most diabetes medications either raise insulin or increase insulin sensitivity, which only helps stuff more fat into already full fat cells and worsens the long-term problem.

Hope and next steps * Type 2 diabetes is preventable, reversible, and you have direct control by changing what you eat, especially cutting out glucose-heavy foods. * Low-carb, whole-food eating (focusing on real food, not processed boxes and bags) is the key to lowering insulin and allowing the body to burn stored fat. * Next episode will cover specific steps to reverse type 2 diabetes and get off medications safely.

Call to action 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.

Check out our website: drstevehughlett.com

You can also check us out on Youtube.

Sign up for a FREE 15 minute Wellness Solutions Chat to help you decide if you would like our help on your weight-loss journey.

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:first-child]:mt-0"> Want to lose weight, get off medications, and finally feel great* again? Check out my Basic step-by-step course that helps you get started to take control of your health using real food — not pills, not crash diets, and definitely not tons of time in the gym. You'll learn how to eat low-carb, boost your energy, and build a healthier lifestyle that actually lasts.

Get signed up here:

Thrive Naturally Basic Course

In this episode, Dr. Steve explains why losing fat and getting healthy is driven far more by the food you eat than by time in the gym. He breaks down how insulin controls whether your body stores fat or burns it, and why keeping insulin low is the real key to weight loss, more energy, and reversing type 2 diabetes. You'll learn why sugar, flour, and man‑made processed foods are wrecking your health, and how simple low‑carb, whole‑food swaps can help you finally tap into your fat stores for fuel.

Dr. Steve also talks about why most "eat less and exercise more" advice fails, what insulin resistance really is, and how to know if you're drifting toward prediabetes and organ damage. He gives practical, realistic first steps so overwhelmed men and women can start changing their health without restrictive diets or long workouts, just by changing what's on their plate.

Main Talking Points * Getting healthy and losing weight has very little to do with exercise and almost everything to do with the food you eat. * If you are obese and not already working out, intense exercise is the last place to start; focus on food first. * Exercise is good for the body, but it has strict limits for fat loss because you rarely burn through stored glucose to reach your fat stores. * The "eat less calories and exercise more" message fails because fat loss is not about calories; it is about the source of those calories.

How Your Body Burns Energy * The body can run on two main fuels: glucose and fat, and it always uses what is already in the blood first. * Glucose in the blood triggers insulin, which lowers blood sugar but also decides whether you store fat or burn it. * You have about 2,400 calories of stored glucose but 4,000 calories in just 1 pound of fat, showing that fat is meant to be your primary fuel. * One pound of extra fat is like a huge "battery" you never reach if insulin stays high from constant carbohydrate intake.

Insulin, Fat Storage, and Diabetes * There is only one thing that puts fat into your fat cells and one thing that lets it out, and that is insulin. * High insulin levels force your liver to turn glucose into triglycerides and store them as fat, making you gain weight. * When insulin levels are low, your body is forced to burn fat out of your fat cells for energy and cannot store fat. * Insulin resistance is not "broken insulin"; it is fat cells so full of triglycerides that they cannot store any more. * Pre-diabetes is a long phase where insulin is high but glucose is still normal because you still have fat cells left to fill. * True type 2 diabetes appears when insulin has been high for years, all fat cells are full, and blood glucose finally climbs. * Focusing only on lowering glucose with medications often makes diabetes worse by pushing more fat into already full cells. * The real root cause of type 2 diabetes is insulin resistance from years of excess glucose intake, not a simple "glucose problem."

Warning Signs You're in Trouble * On a cholesterol panel, high triglycerides and low HDL are the real red flags for cardiovascular disease risk. * If your triglycerides are more than twice your HDL, you are likely causing organ and blood vessel damage and sliding into prediabetes. * Measure your waist at the level of your belly button; if that number is more than half your height, you are likely storing dangerous organ fat. * A large waist relative to height is a strong clue that you are already on the diabetes path and need to change quickly.

The Role of Stress and Glucose * Stress raises cortisol, which tells your liver to dump stored glucose into your blood for "fight or flight" energy. * When stress ends, glucose and insulin should drop, and your body should go back to burning fat for fuel. * The other way blood glucose rises is by eating it, especially from carbohydrate-heavy, plant-based and processed foods. * Rather than focusing on pushing glucose down, focus on not putting so much glucose into your blood in the first place.

Food Categories: Animal, Plant, Chemical * Animal-based foods (meat, eggs, cheese, full-fat dairy, fish, pork) provide protein and fat without spiking insulin. * Plant-based foods are built from carbohydrates, and their basic building block is glucose, though some have more than others. * Plants that grow below the ground (like potatoes) are starch-heavy and packed with glucose, while many above-ground vegetables have less. * It is possible to live a healthy life without plant-based foods, but if you eat them, you must be careful with quantity and type. * Chemical-based foods (man-made, ultra-processed foods from boxes, bags, bottles, and cans) are full of chemicals and seed oils. * These man-made foods are foreign to the body, highly inflammatory, and designed to keep you hungry and overeating. * Shopping mainly around the outside edge of the grocery store helps you stick to real meats, real vegetables, real fruits, and full-fat dairy. * Avoiding man-made foods reduces toxins and inflammation while helping keep insulin levels down.

The Big Lies About Fat and Glucose * One deadly lie is that "eating fat makes you fat," even though fat does not increase insulin levels. * Protein raises insulin only a tiny bit, while carbohydrates (glucose) raise insulin strongly and drive fat storage. * Another lie is that "glucose is your preferred energy source," despite the body storing far more energy as fat than as glucose. * Fat is a cleaner, more efficient fuel and is what the body was designed to use for daily energy, with glucose reserved mostly for emergencies.

Why Modern Diet Advice Fails * Food and drug companies profit from pushing high-carb, low-fat guidelines and more medications. * Many people born after the 1980s grew up under these guidelines and are heavier and sicker than previous generations. * Diabetic medications usually target blood glucose, not insulin resistance, so they treat the symptom instead of the cause. * Some drugs make the pancreas pump out more insulin or make cells more sensitive to insulin, which simply stores more fat and delays the problem.

Practical First Steps (Simple, Not Restrictive) * The goal is not restrictive diets or long workouts but small, daily food habits you can do almost without thinking. * Today can be your real "Day One" simply by reassessing every bite you put in your mouth. * Many people fail not because they lack willpower but because they start with huge, overwhelming goals instead of small, doable ones. * Think in terms of tiny, repeatable habits—like brushing your teeth—that you can stick with every day.

Key Food Swaps and Meal Ideas * If you love Mexican food, keep the meat, cheese, lettuce, and vegetables but skip the chips and shells. * For fajitas, order extra meat and vegetables and eat it without tortillas or chips. * When ordering a hamburger, load it with cheese, bacon, mushrooms, and even an egg, but skip the bun and fries. * Replace fries or pasta sides with options like buttered broccoli to keep insulin levels low and meals satisfying. * For lasagna, leave out the noodles and use layers of deli chicken or turkey instead to cut out the flour. * Avoid most fried foods at restaurants because they are usually cooked in toxic seed oils that cause inflammation. * Look for places that cook with animal fats like tallow or lard if you want fried foods more safely. * Building meals around animal-based proteins and fats helps keep insulin low and hunger steady for hours.

The Two Biggest Food Villains * Sugar is a mix of glucose and fructose; fructose is toxic to the body, and glucose drives insulin up and fat storage. * Flour is basically powdered glucose, and everything made from it (bread, pasta, pizza crust, crackers, cookies, donuts) spikes insulin. * Sugary drinks like soda, fruit juice, smoothies, and many energy drinks are essentially liquid glucose that hit the bloodstream quickly. * Liquid sugar spikes insulin fast and high, which is why cutting out soda alone often leads to surprising weight loss. * Man-made foods are usually built from sugar, high fructose corn syrup, refined grains, and seed oils, a perfect storm for weight gain. * Most boxed, bagged, and bottled foods are designed to keep you craving more by rapidly raising and then dropping your blood sugar. * Focus first on eliminating sugary drinks and flour-based foods, then replace them with simple animal-based options and water. * As insulin comes down, you begin burning stored fat for energy and naturally feel less hungry and more energized.

Building New Habits and Mindset * This process is not about perfection; it is about consistency and learning from small slip-ups. * When you "fall off," do not beat yourself up; treat it as a speed bump, not a dead end, and get right back on track at the next meal. * Your goal is to be smarter, not tougher—small, smart changes you can live with beat big, heroic changes you cannot sustain. * Think of health as giving your body nutrients (protein, fat, vitamins, minerals, water) and keeping toxins out (excess glucose, chemicals, seed oils).

Simple Action Steps to be Taken * Stop all sugar-sweetened beverages and replace them with water, unsweet tea, or unsweet coffee. * Eliminate foods made with flour: bread, pasta, pizza crust, crackers, cookies, and donuts. * Avoid man-made, ultra-processed foods in boxes, bags, bottles, and cans as much as possible. * Build most of your meals from animal-based foods like meat, eggs, cheese, full-fat dairy, and fish, with careful use of plant foods if desired.

If you want, the next step can be writing a short intro and outro script for this episode that speaks directly to overwhelmed 30–70 year olds who are tired, overweight, and ready for a simple low-carb, whole‑food plan.

"If this episode helped you, share it with a friend
"To join the Thrive Natural Transformation course and get step-by-step help reversing type 2 diabetes, boosting energy, and getting off medications, visit drstevehughlett.com and click the 'Work With Us' tab."
- 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.
Check out our website: drstevehughlett.com

You can also check us out on Youtube.

Sign up for a FREE 15 minute Wellness Solutions Chat to help you decide if you would like our help on your weight-loss journey.

For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday. + Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.

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Many people think they are "just fair-skinned" or that the sun is the enemy, but sometimes the problem is actually toxins in the food they just ate. Dr. Steve breaks down how compounds called furanocoumarins in certain plants can react with sunlight and damage your skin, causing redness, blisters, and dark spots, even if you are not allergic.

He explains the difference between a normal sunburn and phytophotodermatitis, a reaction where plant chemicals on or in your skin are activated by UV light and create reactive oxygen species that damage your cells. You will learn why your overall diet, your antioxidant status, and the strength of your cell membranes matter so much for how your skin handles sunlight.

Dr. Steve also talks about why a meat- and animal-fat-based, low-carb, whole-food way of eating can make your skin more resilient, improve your energy, and reduce inflammation, while ultra-processed foods, seed oils, sugar, and excess plant toxins can do the opposite. He gives practical tips on what to avoid before going out in the sun, how to build up your sun tolerance slowly, and how to support your mitochondria so your body can use sunlight the way it was designed to.

If you feel like you burn easily, are confused about sunscreen, or are trying to move from tired and inflamed to strong and energized, this episode will help you connect the dots between your plate, your skin, and the sun.

Key Talking Points (Bullet Points) * Quick recap of Part 1: how UV light penetrates the skin and why healthy cell membranes and antioxidants protect against damage. * Saturated fat and cholesterol as vital building blocks for strong, stable skin cell membranes rather than "bad fats" to fear. * What furanocoumarins are and where they come from (certain plants and plant foods). * How these compounds absorb UV light and create reactive oxygen species (ROS) that damage DNA and proteins in skin cells. * Signs of damage: inflammation, blistering, hyperpigmentation, and why it may not be a normal sunburn. * Explanation of phytophotodermatitis:

+ "Phyto" = plant, "photo" = light, "dermatitis" = skin inflammation.
+ Why it is different from an allergic reaction and can happen the first time you are exposed.

Factors that affect how bad the reaction is:
- How much of the plant toxin you ate or got on your skin.
- Intensity of the sunlight and time of day.
- How long you are in the sun and how healthy your skin cells are.
- Why this often shows up on vacations or trips to the beach, especially when people are less used to sun.
- Common wellness trends that can backfire:
- Celery juice cleanses, giant raw salads, heavy citrus use before sun exposure.
- How they can secretly load you with furanocoumarins and set you up to "burn."
- Practical steps to reduce sun sensitivity from food:
- Be aware of what you ate hours before going outside.
- Avoid lots of raw celery, parsnips, and heavy citrus before sun.
- Always wash hands well after preparing citrus (limes, lemons) or other suspect plants, especially if you will be in the sun.
- Remember that even a few drops of lime juice on the skin can cause a painful reaction in the sun.
- Strengthening your skin from the inside out:
- Focus on animal-based, meat- and fat-rich foods: collagen-rich meats, organ meats, quality animal fats, and mineral-rich salts.
- How these foods support strong cell membranes, provide vitamin E, zinc, and other nutrients that improve sun tolerance.
- Why carnivore and animal-based eaters often notice better skin quality and better sun tolerance.
- Hydration and electrolytes:
- Drink about half your ideal body weight in pounds as ounces of water per day.
- Increase water if you drink alcohol, sugar, or caffeine because they are dehydrating.
- Make sure to include electrolytes, not just plain water.
- Lifestyle pieces that support skin health:
- Quality sleep as the time your body repairs and detoxes.
- Avoiding inflammatory seed oils and ultra-processed "Franken foods" in boxes, bottles, bags, and cans.
- Limiting processed carbs and high-fructose corn syrup that drive inflammation and oxidative stress.
- Building sun tolerance safely:
- Start with short sun exposure without burning, then slowly increase time outside.
- Let your skin tan naturally through melanin production instead of jumping straight to long sun sessions.
- Why you may eventually tolerate sun without sunscreen if your nutrition and skin health are strong.
- Sunscreen discussion:
- Concerns about toxic chemicals in many sunscreens.
- The real problem often being damaged, poorly nourished skin and plant toxins, not the sun itself.
- Focus on not burning rather than avoiding all sun.
- Plants, antinutrients, and toxins:
- Plants use chemicals as defense systems against insects, animals, and humans.
- Some plant compounds interfere with digestion, hormones, and skin health.
- Antinutrients can bind minerals in the gut and keep you from absorbing them.
- Why you should be selective with vegetables, not fear them, but not make them the main course.
- Animal-based nutrition principles:
- Animal foods provide dense protein, healthy fats, cholesterol, vitamins, and minerals your body is built from.
- You are not built out of carbohydrates; glucose is meant for short bursts (fight or flight), not constant fuel.
- Benefits of including fatty fish like salmon at least once a week for omega-3s.
- Sun and circadian rhythm:
- Morning sunlight helps raise cortisol and wake you up.
- Evening darkness and fading light help trigger melatonin for sleep.
- Your body is designed to live in rhythm with the sun, not to fear it.
- Big-picture takeaways for listeners:
- Do not fear the sun; be cautious of man-made processed foods and certain plant toxins that damage your cells.
- Your skin is a mirror of what is happening inside your body. If you are inflamed on the outside, you are likely inflamed on the inside.
- Eat mostly animal-based whole foods, with small amounts of fruits and vegetables if desired, prepared in ways that reduce toxins.
- Make smarter choices before going outside, know what you ate, and protect your skin without being afraid of nature.
"If this episode helped you, share it with a friend who burns easily in the sun and wants a more natural approach to skin health."
"To join the Thrive Natural Transformation course and get step-by-step help reversing type 2 diabetes, boosting energy, and getting off medications, visit drstevehughlett.com and click the 'Work With Us' tab."
- 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.
Check out our website: drstevehughlett.com

You can also check us out on Youtube.

Sign up for a FREE 15 minute Wellness Solutions Chat to help you decide if you would like our help on your weight-loss journey.

For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday + Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications. *

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*:first-child]:mt-0"> This episode explains how certain foods—especially seed oils, processed grains, and specific plants—can make your skin much more sensitive to the sun and cause burning, rashes, and even blistering that looks like a bad sunburn. You will learn why the sun itself is not the main problem, how plant toxins like furanocoumarins work, and how shifting to more saturated animal fats and whole foods can help your skin handle sun exposure better.

Why sunlight is so important * Sunlight helps balance hormones, lift mood, and support your natural sleep–wake rhythm (cortisol in the morning, melatonin at night). * Sun on the skin is needed for vitamin D and has been essential for humans, animals, and plants throughout history. * The goal is to get regular, gradual sun without burning—not to avoid the sun or always hide behind sunscreen.

How diet makes you burn more * Many people burn easier now not just because of time in the sun, but because of what they eat. * Seed oils (polyunsaturated oils) and ultra‑processed grains create oxidative stress and make skin cells more fragile in the sun. * Every cell membrane is made of fat; when those fats are mostly unstable polyunsaturated oils, UV light damages them more easily and leads to inflammation and burning. * When people switch to low‑carb, animal‑based, keto/carnivore style eating with more saturated fats, many notice they can stay in the sun longer without burning.

Plant chemicals that react with the sun * Some plants make defense chemicals called furanocoumarins to protect themselves from insects, fungi, and being eaten. * In humans, these chemicals can cause phytophotodermatitis: plant + light + skin = inflammation and burn‑like reactions. * These compounds can be absorbed through the skin or by eating the plant; once in the body, they can stay for hours to days and increase sun sensitivity. * The reaction often looks like a severe sunburn with redness, blisters, dark streaks, and peeling, even when sun exposure was not extreme.

Common foods that increase sun sensitivity * Citrus, especially limes, are a major trigger; bartenders, gardeners, and vacationers with lime drinks in the sun often get streaky burns and blisters on hands and arms. * Other citrus like lemons and grapefruits can also make skin more reactive to UV light. * Celery, parsley, parsnips and similar plants have high levels of these "phototoxins," and field workers handling them often develop painful streaks and rashes that cannot simply be washed off. * Juicing or eating large amounts of raw versions of these plants can load the skin with these chemicals and set you up for a bad "burn" when you hit strong sun.

Plants, toxins, and why "healthy" isn't always harmless * Not all fruits and vegetables are automatically safe in all amounts; many plants contain toxins and antinutrients meant to protect the plant. * Examples include oxalates, lectins, and phytates that can damage the gut lining or block nutrient absorption, contributing to GI problems like IBS, colitis, reflux, and more. * Story: A daily "healthy" green juice with kale, spinach, and apple led to bleeding in the bladder area due to oxalate crystals from those greens; stopping the juice stopped the bleeding. * Raw plant parts like potato skins can be especially toxic; many traditional cultures always peel potatoes for this reason.

Fruits, seeds, and man‑made changes * Only three foods are truly "designed" to be eaten: honey (for bees), milk (for infants), and ripe fruit (to spread seeds). * A fruit is basically the plant's ovary, carrying seeds; when seeds are ripe, the fruit sweetens to invite animals to eat and spread them. * Seedless grapes and seedless watermelons are no longer true fruits in this sense and are products of genetic manipulation and added chemicals.

Man‑made food, inflammation, and skin * Ultra‑processed "man‑made" foods with refined grains, inflammatory seed oils, and sugars create massive oxidative stress and chronic inflammation in the gut and whole body. * An already‑inflamed body plus plant toxins like furanocoumarins makes skin even more sensitive to the sun and more likely to burn or rash with normal sun exposure. * Many modern gut issues (Crohn's, IBD, IBS, reflux, colitis) are tied to these processed foods and certain plant compounds.

Sunscreen, sun fear, and a better approach * Many people think they are just "sensitive to the sun" and respond by lathering on more sunscreen, without realizing foods may be the problem. * Commercial sunscreens often contain chemicals that are absorbed more deeply into the skin when heated by the sun and when blood vessels are dilated. * A healthier strategy:

+ Gradually build sun exposure in the spring and summer so you tan instead of burn.
+ Cut back on seed oils, ultra‑processed foods, and big loads of raw, high‑furanocoumarin plants (like celery juice and heavy citrus) before going into intense sun.
+ Center your diet on whole, animal‑based foods with natural saturated fats (tallow, lard, etc.) plus small amounts of well‑prepared fruits and vegetables as tolerated.

Next episode will dig into practical steps to protect your skin from the inside out, how to make your skin more sun‑resistant, and what to use instead of toxic sunscreens.

*:first-child]:mt-0">
- Check out our Thrive Naturally Transformation course at drstevehughlett.com under the "Work With Us" tab to help reverse type 2 diabetes, get off medications, and regain energy and confidence in their health.
- 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.
Check out our website: drstevehughlett.com

You can also check us out on Youtube.

Sign up for a FREE 15 minute Wellness Solutions Chat to help you decide if you would like our help on your weight-loss journey.

For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday + Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.

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Want to lose weight, get off medications, and finally feel great again?

Check out my step-by-step course that helps you take control of your health using real food — not pills, not crash diets, and definitely not tons of time in the gym. You'll learn how to eat low-carb, boost your energy, and build a healthier lifestyle that actually lasts.

Get signed up here:

Thrive Naturally Basic Course

Stress isn't always bad. In this episode, Dr. Steve explains how "good stress" helps you survive and stay sharp, and how "bad stress" slowly tears down your body, energy, and health when it never turns off. You'll learn how adrenaline and cortisol work, why short bursts of stress can be healthy, and how chronic stress leads to weight gain, fatigue, poor sleep, and even type 2 diabetes. Dr. Steve also shares practical, natural ways to calm your system so you are not relying on more and more medications.

Main talking points * Why the body needs stress in short bursts for survival, focus, and performance. * Fast "alarm" phase: adrenaline kicks in within seconds to raise heart rate, breathing, and blood flow to muscles. * Follow‑up phase: cortisol arrives about 10 seconds later to keep you alert and to raise blood sugar so you have fuel to respond. * Sympathetic ("fight or flight") vs parasympathetic ("rest and digest") systems and why you must be able to shift back into calm mode. * How cortisol normally peaks in the morning to help you wake up and then should fall through the day as melatonin rises at night. * What happens with chronic stress: constant high cortisol, fatigue, anxiety, depression, weight gain (especially belly and upper back), poor immunity, high blood pressure, headaches, bone loss, and higher diabetes risk. * Signs of too little cortisol (adrenal insufficiency): fatigue, weakness, weight loss, low blood pressure, dizziness, mood changes, and blood sugar swings. * Why adding more medications often creates more problems and side effects instead of real solutions. * Natural supports: morning sunlight and walking, limiting bright screens at night, simple stress‑management practices, and brief, controlled "good stress" like short sprints or cold exposure to train your body to recover.

*:first-child]:mt-0">
- Check out our Thrive Naturally Transformation course at drstevehughlett.com under the "Work With Us" tab to help reverse type 2 diabetes, get off medications, and regain energy and confidence in their health.
- 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.
Check out our website: drstevehughlett.com

You can also check us out on Youtube.

Sign up for a FREE 15 minute Wellness Solutions Chat to help you decide if you would like our help on your weight-loss journey.

For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday + Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.

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This is part two of the "Medication Misdirection" series, focusing on cholesterol drugs and why so many people are told they "need" a statin to be healthy. Dr. Steve explains how drug companies shifted the focus to LDL numbers, why that's the wrong target, and how real heart risk is driven by sugar, flour, seed oils, and man‑made foods—not by eating natural fat and cholesterol.

You'll learn what triglycerides, HDL, and LDL really are, why small dense LDL is the real danger, and how statins may actually damage every cell in your body by blocking key nutrients your cells must have to survive. Dr. Steve also gives simple, practical steps to lower triglycerides, raise HDL, and protect your heart using low‑carb, whole‑food eating, lifting heavy things, and avoiding toxic seed oils.

Medication Misdirection: Cholesterol Edition * + This episode is part two of the medication misdirection series; last time was about diabetes meds, now it's cholesterol meds.
- The medical system teaches that "to be healthy, you must be on medication," and cholesterol drugs are one of the biggest examples.
- Doctors are not the villains; drug companies shape the message, and even many physicians are unaware of the bigger picture.
- What the Body Is Really Made Of
  - The body is built from protein, fat (fatty acids), vitamins, minerals, cholesterol, and water—these are vital; we must have them.
  - Protein comes from 20 amino acids, nine of which are essential and have to come from food.
  - There are two essential fatty acids—omega‑6 and omega‑3—that must come from fat in your diet. 3. We Don't Need Carbs to Live
  - The body does not need glucose or carbohydrates; it can function without ever eating plant‑based carbs.
  - Plants below the ground (like potatoes) are high in starch, which is long chains of glucose; these can be a big problem if you struggle with blood sugar.
  - Fruit, especially modern, out‑of‑season fruit, can easily fatten you up because fructose is quickly turned into triglycerides and fat—just like a bear fattening for hibernation.
  - 4 Man‑Made Food Is the Real Enemy
    - Man‑made, processed food is loaded with sugar, high fructose corn syrup, flour (powdered glucose), and toxic seed oils.
    - These foods raise insulin, force the body to store fat, and create massive inflammation in the body.
    - The problem is not "too many calories" but the source of the calories—glucose versus fat. 5. Fat as a Clean Fuel
    - The body stores very little glucose (about 2,400 calories total) but stores a lot of fat (one pound of fat holds about 4,000 calories).
    - Fat is designed to be our long‑term, steady energy source, while constant glucose intake keeps insulin high and locks fat in our fat cells.
    - Using fat for fuel keeps insulin low and lets the body burn stored fat throughout the day.
    - 1. What Triglycerides Really Are
      2. A triglyceride is like a capital "E": the backbone is glycerol and the three "arms" are fatty acids.
      3. When you eat glucose, insulin tells the liver to turn that glucose into triglycerides, then ship them to fat cells for storage.
      4. High insulin = you store fat and cannot burn it; low insulin = you can burn fat out of your fat cells. 7. What Cholesterol Really Is (And Why It's Vital)
      5. Cholesterol isn't truly a "fat"; its structure is rings, not straight chains like fats.
      6. Cholesterol is so important that the liver makes about 80% of what the body uses, and nearly every cell (except red blood cells) makes cholesterol. *:first-child]:mt-0"> Start cutting out man-made processed foods and base meals on real, whole, mostly animal-based foods.
    - Invite them to check out your Thrive Naturally Transformation course at drstevehughlett.com under the "Work With Us" tab to help reverse type 2 diabetes, get off medications, and regain energy and confidence in their health.
    - 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.
    Check out our website: drstevehughlett.com
    
    You can also check us out on Youtube.
    
    Sign up for a FREE 15 minute Weillness Solutions Chat to help you decide if you would like our help on your weight-loss journey.
    
    For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday * Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.

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*:first-child]:mt-0"> In this episode, Dr. Steve shares a powerful talk from the Secrets in Health Conference about how diabetes medications often "miss the mark." He explains the real root problem behind type 2 diabetes (insulin resistance), why focusing only on blood sugar and A1C keeps you sick, and how man-made, high-carb processed foods have created an epidemic of high insulin, inflammation, and weight gain. You'll learn what pre-diabetes really is, how drug companies have shaped the way doctors are trained, and why low-carb, whole, animal-based foods can help you lower insulin, burn fat for fuel, and regain your energy without living on medications.

Bullet point episode highlights * The "three columns of disease": high inflammation, high insulin, and high blood glucose damage every organ over time. * High insulin and inflammation show up 10–40 years before blood sugar ever becomes high, which is when most people finally get diagnosed. * Man-made, processed "Franken foods" from the center aisles of the store drive high insulin, high glucose, and constant fat storage. * Type 2 diabetes is really a problem of insulin resistance, not just "high blood sugar." High blood sugar is a symptom, not the root cause. * Insulin is the fat-storage hormone:

+ High insulin = you store fat.
+ Low insulin = you burn fat from your fat cells for energy.

There are only two ways blood sugar goes up: you pull it from your limited glycogen stores or you eat it (through carbohydrates).
The body was designed to use fat as the main long-term fuel and glucose just for short bursts like "fight or flight," not as an all-day energy source.
Processed foods often mix carbs and fats together (like burgers with buns, pizza, donuts), which is the worst combo for fat gain.
Our bloodstream only holds about 2 teaspoons of sugar, yet the modern diet now averages an estimated 65 teaspoons of sugar per person per day when you include soda, juice, breads, pasta, and sweets.
Extra glucose is quickly turned into triglycerides and stored as fat, which keeps your insulin high and your energy low.

How insulin resistance develops * Every fat cell takes in triglycerides under the command of insulin until it is completely full. * When fat cells are stuffed and can't take more, they become insulin resistant and start pushing the problem to other cells and organs. * This process can take decades, which is why you can look "fine" but be building disease silently for years. * "TOFI" people (Thin Outside, Fat Inside) can look lean but still have fat packed around their organs and have type 2 diabetes. * Others can be very obese without diabetes because their bodies keep making new fat cells (adipocyte hyperplasia), but they still suffer from hormone problems and other issues from having so much fat tissue.

How diabetes medications mislead us * Most diabetes drugs work in only two basic ways:

+ Forcing the pancreas to make more insulin.
+ Making cells more sensitive to insulin.

This means the drugs push even more triglycerides into already stuffed fat cells, kicking the can down the road and worsening insulin resistance over time.
Historically there were only two main drug classes (sulfonylureas and biguanides like metformin), but once A1C testing and "pre-diabetes" were defined, the number of drug classes and medications exploded.
A1C was originally used around a cutoff of 8, then gradually lowered to 7, then 6.4, which suddenly turned millions more people into "drug candidates."
The creation of the "pre-diabetes" label (A1C 5.7–6.4) allowed even more people to be put on medications, even though true pre-diabetes is high insulin with normal blood sugar, often for 10–40 years.
There are now six drug classes and over 30 diabetes medications, with roughly one new drug coming out every year, yet people are sicker and on more meds than ever.

GLP-1 drugs and rapid weight loss * GLP-1 agonist drugs (the popular weight loss/diabetes injections) work partly by paralyzing the stomach so you feel full and eat less. * They also stimulate the pancreas to release more insulin, which can keep you in fat-storage mode even when blood sugar looks "better" on labs. * When people aren't eating enough, the body pulls energy from fat stores (good) but also from muscle (bad), leading to muscle loss and slower metabolism. * Many of these medications come with 30–70 documented adverse effects each, meaning they may improve a single lab number while harming many other systems.

What you should really focus on * Stop focusing only on:

+ Blood sugar numbers.
+ A1C.
+ "Weight loss" on the scale.

Start focusing on:
- Lowering insulin levels.
- Losing fat while protecting muscle.
- Reducing inflammation.
- A healthy goal for fasting insulin is ideally below 5, and even closer to 3 if possible.
- You can order your own fasting insulin test through services like OwnYourLabs and get it drawn at labs such as Labcorp, often without needing a doctor's order.

Food and lifestyle message (for your 30–70 audience) * Man-made, high-carb, highly processed foods (boxed, bagged, and canned) are the main drivers of high insulin, low energy, and stubborn weight. * You never "need" to eat refined sugar or processed carbs; the body can function just fine without adding glucose from junk foods. * Emphasize:

+ Low-carb, whole foods.
+ Mainly animal-based foods: meat, healthy fats, and natural cholesterol for energy, vitamins, minerals, and protein.
+ Non-starchy vegetables above ground and limited fruit, especially if you already struggle with blood sugar.

This way of eating keeps insulin low, allows your body to burn fat for fuel, supports your muscles, and boosts day-to-day energy without hours in the gym or restrictive "diet mentality."

Call to action Ask for (or order) a fasting insulin test instead of only tracking blood sugar and A1C.

Shift their focus from "glucose control" to "insulin control and fat loss."

Start cutting out man-made processed foods and base meals on real, whole, mostly animal-based foods.

Invite them to check out your Thrive Naturally Transformation course at drstevehughlett.com under the "Work With Us" tab to help reverse type 2 diabetes, get off medications, and regain energy and confidence in their health.
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.

Check out our website: drstevehughlett.com

You can also check us out on Youtube.

Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.

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Click here to join...Freeze the Scale

This episode dives into simple and practical ways to keep your health and energy on track during the holiday season. Learn why most people gain weight between Thanksgiving and New Year, and how to avoid extra pounds without missing out on the festivities. Discover what's really in your holiday meals, why low carb and whole foods matter, and get easy tips you can use at parties and family gatherings. Focus on eating good food, staying connected, and feeling confident in your health as you celebrate. Join the "Freeze the Scale" challenge to help keep your weight steady through the holidays!

Most people gain 2-5 pounds between Thanksgiving and New Year—keep your insulin and glucose low to avoid this.
The holidays should be about enjoying friends and family, not just food—give your future self the gift of no weight gain.
Focus on nutrients (protein, fat, cholesterol, vitamins, and minerals) instead of toxins (fructose, chemicals, and excess glucose).
Eat foods that satisfy you like meat, eggs, and healthy natural fats; these keep you full and help your body burn fat.
Stay away from man-made foods: anything in a box, bag, bottle, or can is loaded with chemicals and processed sugars.
Reduce portion sizes by using small plates, especially for desserts—most cravings are satisfied by just two or three bites.
Never go to holiday gatherings hungry; eat a little protein or healthy fat before arriving to avoid bingeing on carbs.
Don't start meals with sweets or sugary foods; it makes you hungrier and causes more cravings.
Choose water, unsweetened tea, or coffee over sodas and juice to cut down on sugar intake.
Take a walk after big holiday meals to help burn off extra glucose and lower insulin levels.
Remember: The holidays are just a few days—don't turn every day into a food free-for-all.
Join the "Freeze the Scale" challenge to maintain your weight through the season and feel great in the new year.
Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.

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

Check out our website: drstevehughlett.com

You can also check us out on Youtube.

Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.

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JOIN The FREEZE the SCALE Challenge Your Body's Two Sources of Fuel * The body can use either glucose or fat as fuel. Most people rely on glucose due to dietary guidelines over the last 40–50 years, but this is not the way humans are designed to function. * Using fat for energy leads to stable insulin levels, reduced inflammation, and lower blood sugar—all three are pillars for good health and protection against disease. * Elevated insulin levels (from glucose) cause the body to store fat; using fat for energy keeps insulin low and helps you burn stored fat.

Where Glucose Comes From * Glucose is found in all carbohydrates, which are plant-based foods. Not all carbs are equal: fruits and above-ground vegetables are much healthier than man-made foods like sugar, flour, and processed snacks. * Man-made, processed foods lead to excessive glucose intake, high insulin, and ongoing fat storage—this is a main contributor to obesity and organ damage. * Fat: The Better Fuel + Animal fats (tallow, lard, butter, whole milk, Greek yogurt) and naturally pressed fruit oils (avocado, extra virgin olive, coconut oil) are good choices. + Avoid highly processed vegetable and seed oils; these "man-made" oils are linked to inflammation and toxicity, often due to chemical processing and additives. Why Fat Burns Longer Than Glucose + Glucose burns quickly—like throwing kindling on a campfire, giving a short burst of energy and then leaving you hungry and searching for more fuel. + Fat is like a big log on the fire, providing steady, long-lasting energy throughout the day since it stays in the stomach and intestines much longer and stimulates fullness hormones. + Eating mostly protein and fat allows you to go longer without feeling hungry, unlike carbs that leave you hungry every few hours. + Energy Storage and Usage - The body stores very little glucose—just enough for about 24 hours of energy. In contrast, even 10 pounds of body fat equals around 40,000 calories of energy—plenty to last days or weeks. - We are designed to tap into our fat stores for sustained energy, but modern diets keep our bodies locked into using glucose instead. Negative Effects of Glucose Metabolism - Burning glucose generates more damaging free radicals and oxidative stress, contributing to insulin resistance, diabetes, organ and blood vessel damage, and chronic inflammation. - High insulin levels eventually fill fat cells to the max, leading to fat storage in organs (liver, pancreas, heart, kidneys), causing fatty liver and other diseases. Changing Your Fuel Source - The quickest way to shift to fat-burning is to limit glucose-rich foods (man-made carbs, processed snacks) and focus on whole foods: meats, eggs, full-fat dairy, above-ground vegetables, and natural fats. - * Protein briefly raises insulin but much less than carbs, and it's critical for preserving muscle and keeping you full. * The body does not need dietary glucose—it can make what is needed from protein and fat. Hunger, Fullness, and Fat Loss * Glucose meals make you hungrier by interfering with fullness hormones like leptin, often leading to overeating and weight gain. * Protein and fat meals stimulate more lasting fullness and keep you satisfied for hours, reducing cravings for snacks and sweets. * Medications or starvation diets may lead to muscle loss and feeling unwell due to inadequate protein and nutrients—avoid restrictive diets. Practical Tips for Listeners - Avoid man-made carbs and processed foods; stick to whole, nutrient-dense foods that support steady energy. - Focus on above-ground veggies, whole cuts of meat, eggs, full-fat dairy, and natural oils for meals. - Don't worry about dietary fat—fat does not make you fat; excess glucose does. - You have control over your health by choosing what you eat; keep meals simple, satisfying, and easy to prepare. - Featured Call-to-Action * + Stay tuned for the podcast's new name and branding! + Consider joining the "Thrive Naturally Transformation" course for extra support with energy, diabetes reversal, and medication reduction. See drstevehughlett.com for details.

                - Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.

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

                 Check out our website: drstevehughlett.com
    - You can also check us out on Youtube.

     Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.

     For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday.

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

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Introduction
In Today's episode Dave Woodcock, shares how their relationship began and how Dave's health journey recently became inspiring for many.
Dave explains their connection through family and describes their first discussions about nutrition and health, sparked by reading "Your Plate is Your Fate" in 2021, even though initial changes were gradual.
Dave's Background and Struggle
- Dave grew up in Iowa and was always active, playing sports in high school and college.
- Nutrition was not a priority throughout his youth and early adulthood, especially living in Chicago, where an unhealthy lifestyle caught up with him by his late 30s.
- After a significant personal turning point and entering ministry, Dave moved to Texas and started gaining weight, reaching his highest at 266 pounds after discovering his love for Bluebell ice cream.
- Attempting to Lose Weight
  - Dave initially tried typical approaches: cutting calories and exercising more, mostly through basketball, but struggled to lose all the weight.
  - Even after moving back to Iowa to plant a church and joining CrossFit in his 50s, he remained frustrated by stubborn weight despite consistent workouts.
  - It wasn't until he focused on true nutrition that things began to shift.
  - The Turning Point & Pain
    - In 2023, Dave had two hip replacement surgeries back-to-back, which further exacerbated weight gain and left him at 255 pounds in late 2024.
    - Diagnosed with high cholesterol, he was put on statins, but soon suffered severe pain and was misdiagnosed with PMR before ultimately being diagnosed with gout after blood tests.
    - The pain and frustration reached a peak at Christmas 2024, motivating Dave to reach out to Steve for guidance.
    - Embracing Clean Eating & Low-Carb
      - With direction from the host, Dave committed to a strict eating plan on January 1: no carbs, no sugar, and no processed foods—just clean, whole foods.
      - The pain persisted in the beginning, but the weight started falling off; frequent check-ins and encouragement helped him stay committed.
      - Dave learned firsthand how sugar directly influenced his pain; whenever he cheated, pain returned almost immediately. Eating clean brought rapid relief and weight loss, reinforcing his commitment
      - Results and Life Change
        
        Over time, Dave lost 45 pounds, dropping from 255 to around 210 pounds, feeling energized, pain-free, and motivated to maintain this lifestyle.
        
        He found that eating red meat did not worsen his gout markers, contrary to common advice—uric acid levels actually dropped as he continued eating whole foods and avoiding processed items.
        
        Dave's story emphasizes the simplicity of choosing foods without labels, focusing on what's natural and "God-made," and the pitfalls of modern processed foods and conflicting health advice.
        
        Impact and Spreading the Message
        
        Inspired by results, Dave shares this lifestyle with people around him, including colleagues interested in replicating his success.
        
        The podcast closes with Dave expressing gratitude for the support, noting how this change not only improved his health but also his outlook, family life, and future wellbeing.
        
        Featured Call-to-Action + - Stay tuned for the podcast's new name and branding! - Consider joining the "Thrive Naturally Transformation" course for extra support with energy, diabetes reversal, and medication reduction. See drstevehughlett.com for details.
        
        * Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. Check out our website: drstevehughlett.com You can also check us out on Youtube. Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey. For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday

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This episode dives deep into what fat cells actually do, why we have them, and how they play a huge role in health, energy, and the development of insulin resistance. The discussion is practical and focused on helping you understand that fat cells, insulin, and the kinds of foods we eat are tightly linked to our energy, confidence, and overall wellbeing—all without restrictive diets or hours at the gym.

Podcast Rebranding Announcement
- New name: "Nutrition Prescription: Wellness vs Medications" to reflect a focus on overall health, not just weight loss.
- Coming in mid-November.
- Why Fat Cells Exist
- Fat's main job is energy storage, but it's vital to the body for many other functions.
- Every cell membrane uses fat; cholesterol is crucial for brain and body health.
- How Fat Gets Into Fat Cells
- Glucose from food (especially high in plant foods and processed foods) raises blood sugar and triggers insulin release.
- Insulin moves glucose into muscles and stores excess as fat (triglycerides) in fat cells.
- Processed foods spike glucose and insulin levels, making it easy to gain fat.
- Insulin's Role
  - High insulin = fat storage mode; low insulin = fat burning mode.
  - Eating frequently or choosing processed/man-made foods keeps insulin high, blocking fat burning and making you tired and overweight.
    - Why Insulin Resistance Develops
  - Fat cells store as much as they can; when overstuffed, they become "resistant" and can't take anymore, driving up insulin and leading toward type 2 diabetes.
  - Genetics matter: Some people can make new fat cells; others fill the ones they have, eventually putting fat around organs, which is dangerous.
    - Hidden Dangers: Thin Outside, Fat Inside
  - Even thin people can get insulin resistance (TOFI: Thin Outside, Fat Inside) if their few fat cells get overstuffed and start storing fat in organs.
    - Fat Cells Are Hormone Factories
  - They make hormones like leptin (controls fullness), but too many fat cells cause "leptin resistance," so the brain never gets the "I'm full" signal—leading to overeating.
  - They also turn testosterone into estrogen (aromatase), increase inflammation (cytokines), and raise blood pressure (angiotensinogen).
  - More fat cells equals more inflammation, estrogen, and higher blood pressure.
    - The Problem with Standard Diets
  - Most modern diets promote carbohydrates (especially processed foods), which our bodies don't need; we need protein, fat, vitamins, minerals, and water—not extra glucose.
  - Eating whole foods—mainly meat, eggs, dairy, and seasonal fruits/vegetables—is the simplest healthy habit, especially from local or farmers' markets.
    - Tips for Healthy Fat Loss (Not Just Weight Loss)
  - The key is to lose fat but keep muscle: eat more protein and fewer carbs, avoid processed foods, and lower insulin so your body burns fat, not muscle.
    - Simple Actions
  - Focus on whole foods: meat, eggs, Greek yogurt, cottage cheese, some fruits and vegetables (especially those above ground), and avoid processed snacks.
  - Limit carbohydrate-rich foods, especially those from processed and man-made sources.
  - Practice time-restricted eating or intermittent fasting to lower insulin and give your body time to burn stored fat.
  - Prioritize strength by eating enough protein to maintain muscle mass as you lose fat. Featured Call-to-Action
  - Stay tuned for the podcast's new name and branding!
  - Consider joining the "Thrive Naturally Transformation" course for extra support with energy, diabetes reversal, and medication reduction. See drstevehughlett.com for details.
    - Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.
    If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate.
    
    Check out our website: drstevehughlett.com
    
    You can also check us out on Youtube.
    
    Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.
    
    For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday
    
    Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.

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This episode is a deep, personal look into my own weight-loss transformation — from struggling with weight gain and low energy to regaining health and vitality. I walk through the early days of trying the Body for Life program, the lessons learned, the mistakes realized over time, and what truly works for lasting fat loss and energy today.

Key Talking Points * The episode begins with a reflection on the host's personal journey and the question so many listeners ask: Have you ever struggled with weight yourself? * After years in college and early adulthood, weight gradually climbed due to poor eating habits, heavy junk food intake, and a sedentary lifestyle. * Discovery of the Body for Life program around 1999 brought structure, discipline, and the first major change.

The Body for Life Experience * Program required six meals per day, eaten roughly every three hours. * Exercise six days per week — three days resistance training and three days cardio. * Meals centered on a palm-sized portion of protein, a carb (above and below-ground vegetables), and a carb or veggie serving. * Focus on low-fat meats, mainly chicken; drinks limited to water, unsweet coffee, or tea. * Weekly cheat day allowed anything, as long as workouts stayed consistent.

+ Participants took before and after photos and wrote in daily journals to plan every meal for the next day.
+ Result: lost about 35–40 pounds in 24 weeks and improved energy, but constant hunger and fatigue were red flags.

Lessons Learned

The real success came not from eating 6 times a day, but from cutting out processed man-made foods (foods in boxes, bottles, or bags).
Eliminating soda, fruit juice, and artificial foods drastically improved results.
Planning meals ahead remains one of the most powerful habits for staying consistent and avoiding fast food or vending machine traps.
Lessons Rediscovered Later in Life Weight gain returned after going back to old habits.

Years later, when preparing a lecture on childhood obesity, new research on nutrition flipped older "food pyramid" advice upside down.

Understanding how insulin and glucose control fat storage became the breakthrough.

True fat loss requires keeping insulin levels low, not endless exercise or calorie counting.

What Works for Sustainable Health - * Avoid man-made and processed foods: stay away from flour, sugar, high fructose corn syrup, seed oils, and artificial sweeteners. * Focus on real foods — whole meats, above-ground vegetables, and minimal glucose intake. * Keep insulin low by limiting glucose and shortening your eating window (time-restricted eating like OMAD or two meals a day). * Exercise smartly: don't start intense workouts before improving nutrition. Build muscle through resistance training once your energy improves. * Walking is essential for moving lymphatic fluid, improving circulation, and overall wellness.

        + Replace "cheat days" with controlled "crave meals" — one meal a week to satisfy cravings without derailing progress. Major Takeaways
        + - The key to fat loss is not burning calories, but keeping insulin levels low.
            - Low-carb, whole food lifestyles are sustainable and energizing.
            - Meal planning, water intake, and photo tracking are powerful accountability tools.
            - Health and weight loss are about what you don't eat as much as what you do.
            - The journey taught that lasting change happens by removing processed foods, managing insulin, and focusing on whole real food — not by restriction or extreme exercise.
            - Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.

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

             Check out our website: drstevehughlett.com

             You can also check us out on Youtube.

             Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.

             For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday
            - Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.

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In this episode I am interviewing Gin Stephens.

Gin Stephens is a bestselling author, podcaster, and educator who has become a leading voice in the world of intermittent fasting. She began dabbling in intermittent fasting around 2009, but truly committed to the lifestyle in 2014 after her weight reached 210 pounds, ultimately losing over 80 pounds and transforming her health.

Her books, including "Delay, Don't Deny" and "Fast. Feast. Repeat.," have helped popularize the concept of a "clean fast" and empowered thousands to adopt intermittent fasting for weight management and well-being.

The key principles of Gin Stephens' fasting approach center around the concept of the "clean fast" and intuitive eating during the eating window.

She emphasizes the importance of avoiding all flavors (sweet, sour, umami) during the fasting period, meaning only plain water, black coffee, and unflavored tea are permitted—no sweeteners, creamers, flavored drinks, or supplements that could trigger an insulin response or hinder autophagy.

Main Topics Covered * Gin's background as an educator and author * How she started intermittent fasting in 2014 and refined it over time * The difference between Delay, Don't Deny and Fast, Feast, Repeat * What "clean fasting" means and why small mistakes matter * The link between insulin, brain health, and longevity * The shift in the fasting community from weight loss to overall health * Research by Dr. Mark Mattson and Dr. Ben Bikman on fasting and neurological health * How fasting lowers inflammation and helps prevent diseases like Alzheimer's

Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.

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

Check out our website: drstevehughlett.com

You can also check us out on Youtube.

Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.

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This episode explores how big corporations use marketing tactics—like the food pyramid and low-fat trends—to prioritize profits over genuine health. Listeners will learn how processed foods and misleading dietary advice have caused chronic health issues, and discover why choosing whole foods and a low-carb approach is essential for restoring energy and well-being.

Core Discussion Topics * How the food pyramid was designed by the sugar industry to normalize high-carb, sugar-heavy diets. * The dangers of ultra-processed foods and why they contribute to diabetes, obesity, and heart disease. * The myth that "fat makes you fat"—and why overloading the body with glucose and processed carbs is the real cause of weight gain and chronic disease. * The shift in diabetes diagnosis parameters to sell more medication, including the introduction of "pre-diabetes". * The crucial role of eating protein, fat, vitamins, minerals, and water—versus the perils of high sugar intake. * Marketing rhetoric around body positivity being exploited by food and drug industries to keep people unhealthy.

Quotes * "They don't really care about our health, they just care about their profits, these big companies." * "The food pyramid was invented by the sugar industry… There's nothing wrong with eating sugar, there's nothing eating wrong with eating carbohydrates. In fact, your main nutrients should be carbohydrates. And that's what food companies are based on." * "Our body needs protein, fat, vitamins, minerals, and water. The nutrients we don't need are carbohydrates—the basic building block is glucose, and toxicity of glucose is why we see all the diseases now." * "Obesity is a state of health, not a state of looks. That's totally your thoughts as far as the looks." * "Diabetes is not a problem of high blood glucose. Type 2 diabetes is a disease of insulin resistance." * "In 1965, it was estimated we ate about two teaspoons of sugar per person per day… By 2015, it's up to 65 teaspoons per person per day." * "We're supposed to use fat for our energy source, but they lied. They want you focused on the calories, but you should be focusing on the calorie source."

Practical Advice * Cut out ultra-processed carbs and chemical-laden foods to restore energy and reverse chronic conditions. * Don't get fooled by new fad diets; focus on the body's basic needs—whole foods, healthy fats, and proteins. * Recognize marketing tactics that normalize unhealthy states and challenge messages that focus only on looks, not health. * Understand the purpose of medications for diabetes and cholesterol, and why fixing diet is a more effective approach than relying on drugs alone * Final Message The episode encourages listeners to take control of their health by learning about nutrition, questioning the focus on medications, and prioritizing whole foods over processed foods for lasting wellness. * Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.

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

Check out our website: drstevehughlett.com

You can also check us out on Youtube.

Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.

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This episode dives into the hidden truth behind medications: all of them have adverse side effects, and the medical system doesn’t always teach patients how nutrition and lifestyle changes can help reverse chronic health issues.

Key Points * Steve shares 35 years of experience as a doctor of pharmacy, stressing that the medical system is confusing and often overwhelming for patients dealing with multiple medications and diseases. * Medications only treat symptoms, not root causes. Most chronic conditions—like high blood pressure, diabetes, and obesity—can often be reversed with proper nutrition and lifestyle changes. * Doctors and healthcare professionals are often not educated about nutrition. Instead, they’re taught to treat symptoms with drugs, and patients rarely get informed about all possible adverse effects unless they directly ask.

+ Drug company marketing focuses on symptoms and pushes more medications, which can cause additional side effects. The push for new drugs has also increased, with many new medications released every year—most being slight variations of existing drugs ("me too" drugs).

Medication Side Effects
- All medications cause adverse effects. For example, diabetes medications may have dozens of side effects each; adding more drugs can create a cascade of new health issues.
- Examples include:
  - Sulfonylureas: 33 known side effects
  - GLP-1 agonists (such as Ozempic): up to 70 documented side effects
  - Metformin: 28 known side effects
  - Role of Nutrition
    - The real solution isn’t another medicine—it’s changing what is eaten: cut out processed foods and high glucose sources.
    - By switching to whole, low-carb foods, many listeners could reduce or eliminate medications for diabetes, high blood pressure, and cholesterol (with physician guidance). Action Steps & Resources
    - Don’t stop medications abruptly; work with healthcare providers if making major changes.
    - Download resources, read the host’s book, sign up for the newsletter, or check out short videos explaining how nutrition can heal the body.
    - Listeners can click the show notes link to schedule a free 15-minute chat about weight loss and healthy eating courses designed to help them get started.
    - Final Message The episode encourages listeners to take control of their health by learning about nutrition, questioning the focus on medications, and prioritizing whole foods over processed foods for lasting wellness.
    - Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.
    If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate.
    
    Check out our website: drstevehughlett.com
    
    You can also check us out on Youtube.
    
    Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.
    
    For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday. * Quotes * + "I realize how absolutely confusing all this medical stuff is. All these medications, all these diseases. I understand how it gets so overwhelming that you don't know who to believe." + "Our medical system is totally, totally messed up. The way we do medicine is crazy." + "Most medications that people take do not cure anything at all. All they take care of is the symptom." + "If you quit eating glucose, you probably just have to quit for two, three, four weeks and you will be off all your diabetic medications. and probably your blood pressure medications." + "We're hiding from everybody how toxic these medications are and that there are much, much easier, better ways to actually cure because medications for the most part ... do not cure anything at all."Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.

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In this episode, I break down what "man-made food" truly means and why it's important for anyone struggling with weight, low energy, or health issues. Discover how food manufacturers changed the way we eat and why those changes are making us sick.

What qualifies as man-made food: ultra-processed grains, sugar (including high fructose corn syrup), and vegetable/seed oils.
How ingredient labels reveal chemical additives and man-made processing, not natural nutrition.
The three pillars of sickness: high glucose, high insulin, and inflammation—and how man-made foods fuel all three.
The difference between sugar, glucose, and fructose—and why fructose is especially toxic.
The rise in sugar consumption: from 2 teaspoons per person per day in 1965 to 65 teaspoons by 2015.
How ultra-processed grains are stripped of nutrients and fiber, leaving only pure glucose.
The serious health effects of vegetable and seed oils, and the massive omega-6 imbalance they create.
Why artificial colors, flavors, and sweeteners in processed foods worsen inflammation and harm kids.
Seeds, grains, nuts, and legumes: the differences and why overly processed forms are problematic.
How marketing tricks us into believing processed foods and seed oils are healthy.
Tips for eating real, whole foods from animals and local sources, and how it's not as expensive as many believe.

Big Takeaways * Man-made foods are not just "less healthy"—they actively drive disease by spiking glucose, insulin, and inflammation in the body. * All the chemicals and additives in packaged foods are unfamiliar to your body and trigger a chronic inflammatory response. * Our bodies are built from protein, fat, vitamins, minerals, and water—not carbohydrates and chemicals. * Avoid foods in a box, bottle, bag, or can, especially those with a long ingredient list. * Eating whole, local foods doesn't have to be expensive when prioritizing nutrition and fullness over empty calories.

Tweetable Quotes

“All man-made food is built from three things: sugar, ultra-processed grains, and vegetable or seed oils.”
“The three pillars of sickness—high glucose, high insulin, and inflammation—are fueled by man-made foods.”
“Fructose is toxic. Your body doesn’t know what to do with it, so it sends it straight to your liver to get rid of—which drives inflammation and disease.”
“The minimum daily requirement of glucose for your body is zero. You don’t need to eat sugar or flour to live.”
“Vegetable and seed oils were never made for people to eat. They’re chemically processed and packed with inflammation-causing omega-6.”
“If your food comes in a box, bottle, bag, or can and has a long ingredient label, it’s likely loaded with toxic chemicals and ultra-processed ingredients.”
“We’re made from protein, fat, vitamins, minerals, and water—not from carbohydrates or chemicals.”

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In this episode, I cut through the confusion around cholesterol and break down what you really need to know about HDL, LDL, and why they’re not “good” or “bad” cholesterol. Cholesterol itself is vital for life—it helps build cell membranes, supports hormone production, and keeps your body functioning. The real story is in how cholesterol is transported, what damages your blood vessels, and what truly raises your cardiovascular risk.

What You’ll Learn in This Episode * Why cholesterol is essential for every single cell in your body * The real role of LDL and HDL: they are transport particles, not cholesterol itself * How cholesterol supports hormones like testosterone, estrogen, cortisol, and vitamin D * The difference between large, buoyant LDL (good) versus small, dense LDL (harmful) * Why high LDL doesn’t automatically mean heart disease risk * How triglycerides and HDL levels are the true markers to watch * The connection between excess glucose, triglycerides, and dangerous small dense LDLs

+ What actually damages your arteries: high blood pressure, inflammation, glucose spikes, and oxidation
+ How processed foods, high-carb diets, and chemicals harm your blood vessels
+ What a CAC (coronary artery calcification) score can tell you about your true heart health Key Takeaways
+ Cholesterol itself is not the villain—it’s critical for life and health.
+ High LDL does not equal high heart disease risk. The concern is small, dense, oxidized LDL driven by high carbs and glucose.
+ The best markers for heart health are your HDL-to-triglyceride ratio. Aim for triglycerides ÷ HDL = less than 2 (closer to 1).


    - You raise HDL by eating healthy fats and cholesterol from whole foods, not by avoiding them.
    - You lower triglycerides by cutting back on glucose and processed carbs.
    - Statins are not the answer; nutrition and lifestyle are far more powerful. Practical Steps You Can Take
    - Eat more whole, natural fats (meat, eggs, butter, etc.) to boost HDL
    - Reduce processed carbs and sugars to lower triglycerides
    - Focus on real foods from animals and local farms over boxed, bagged, and sprayed produce
    - Consider asking for a CAC score or running your own labs for fasting insulin, CRP, and triglycerides/HDL
    - Remember: your doctor may not have been trained in nutrition—the power to take back your health is in your hands
    - Mentioned in This Episode
        * Previous deep-dive episodes on cholesterol: #107, #108, and #109
        * Episode #68: Adverse effects of statins
        * Episode #8: How carbs raise blood pressure

- - Tweetable Quotes: * “Cholesterol is not your enemy—it’s absolutely vital for your health and every cell in your body needs it.” * “HDL and LDL aren’t cholesterol. They’re just vehicles that carry cholesterol and fat through your bloodstream.” * “High cholesterol does not cause heart disease. High glucose, insulin, and inflammation does.” * “A high blood cholesterol level does not come from eating cholesterol. It comes from eating so much glucose.” * “Medications only treat the symptoms. They don’t treat the underlying disease.” * “What we were being told was healthy was actually what’s causing us to become extremely sick.”
    
    Please LEAVE A 5-STAR REVIEW, like, share, and subscribe * if you enjoyed my show. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. * Check out our website: drstevehughlett.com You can also check us out on Youtube. * Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey. * For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday.

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In this episode, Dr. Steve and his wife, Theresa, chat with Victor Prince of Southern Keto about his wake-up call in the corporate grind and how he rebuilt his health with real food. They break down Victor’s “3 main food groups,” simple swaps for Southern classics, which fats to actually cook with, why homemade probiotic yogurt matters, how to spot shady supplements, an easy DIY magnesium/electrolyte mix, and sweeter-without-sugar baking tips. Real talk, practical takeaways, and plenty of kitchen inspiration.

Victor Prince, creator of the “Victor Prince | Southern Keto” YouTube channel, is a former personal trainer, holistic health practitioner, and nutrition consultant who turned his own health crisis into a mission to help others. After reversing serious health issues and losing over 75 pounds with a low-carb, keto lifestyle, he now shares Southern-inspired recipes, keto tips, and wellness guidance to show that real health starts with food. Explore his work at www.southernketo.shop and his supplement line at www.primalnutrition.shop.

[00:01 - 12:04] From Skinny Teen to Holistic Health

Started lifting young, inspired by action stars

Became a college personal trainer

Learned diet matters more than workouts

Corporate life wrecked his health

A health scare pushed him back to wellness

[12:05 - 26:32] Healthy Fats, Gut Health & Real Food

Favorite fats: olive oil, avocado oil, coconut oil, bacon grease, tallow

Makes his own avocado oil mayo and dressings to avoid seed oils

Promotes long-fermented yogurt for powerful probiotics

Stresses the difference between probiotics (good bugs) and prebiotics (food for bugs)

Warns soil and food quality are declining—shop local, know your farmer

[26:33 - 40:37] Building a Clean Supplement Line

Frustrated by fillers and the lack of oversight in most supplements

Learned that many “third-party tested” claims are misleading or one-time only

Big brands often pay for shelf space, not product quality

Launched his own line with true batch testing and full transparency

Shares DIY tips like making highly absorbable liquid magnesium and adding iodine to daily routines

[40:38 - 01:04:00] Primal Nutrition Line

True batch testing, no hidden proprietary blends DIY magnesium drink + iodine for better absorption. Watch labels for fillers like maltodextrin and seed oils. Uses sweetener blend (erythritol, allulose, stevia) over packaged keto foods

Products: Vital Man, Vital Woman, Inner Soil probiotic, beef liver capsules

Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.

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

Check out our website: drstevehughlett.com

You can also check us out on Youtube.

Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.

Tweetable Quotes:

“ We had a lot of, I mean, really great results with people when I was personal training. And it wasn't so much the people who were working out the hardest. It was really the people that were eating the most, and kind of, or eating right the most, I would say.” - Victor Prince

“Prebiotic sodas—that’s junk. There's no—there's not enough prebiotics in those to do anything, but it's good marketing for them.” - Victor Prince

“If you go to the farmer's market, I mean, the farmers are proud to tell you what they're doing.” - Victor Prince

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In this episode, Dr. Steve breaks down the essential nutrients our bodies need and how to fuel ourselves the right way. He talks about the importance of amino acids, fatty acids, vitamins, minerals, and glucose, and why some food groups are crucial while others can actually do more harm than good. Tune in to learn about the true building blocks of our bodies and why understanding what we eat is so important for feeling good and staying healthy.

[00:01 - 15:57] The Essential Role of Protein and Fat

Protein provides amino acids that build muscles, bones, and organs.

Fat regulates body temperature, protects organs, and cushions joints.

Fat is essential for producing vital hormones like estrogen and testosterone.

Storing excess fat, especially around organs, can lead to diseases like diabetes and heart problems.

[15:58 - 29:57] The Role of Glucose and Fat in Energy Storage

Glucose is only used for quick energy, but it's not essential for survival.

The body stores glucose as glycogen in the liver and muscles, but it has limited capacity.

Excess glucose is converted into fat and stored around organs, leading to health risks.

Keeping insulin levels low by reducing glucose intake helps the body burn fat for energy instead of storing it.

[29:58 - 33:50] The Three Main Food Groups

Animal-based foods provide complete proteins, fats, vitamins, and minerals.

Plant-based foods mainly provide carbohydrates, with some protein and vitamins.

Manmade foods are mostly chemicals with little nutritional value.

Animal-based foods offer all necessary nutrients, while plants require more quantity to meet needs.

[33:51 - 40:40] The Dangers of Manmade Foods

Manmade foods are loaded with chemicals, sugars, and processed grains.

These foods increase cravings and promote unhealthy carb intake.

Plant-based foods require large amounts and raise insulin levels.

Animal-based foods offer all essential nutrients without supplements or extra fiber.

Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.

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

Check out our website: drstevehughlett.com

You can also check us out on Youtube.

Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.

Tweetable Quotes:

“The only thing glucose is good for is energy.” - Dr. Steve Hughlett

”Our bodies are supposed to be using our fat for energy source, not our glucose stores.” - Dr. Steve Hughlett

”You do not need fiber. If you eat animal-based food.” - Dr. Steve Hughlett

“The way you keep your metabolic flexibility going is by keeping glucose out of your mouth.” - Dr. Steve Hughlett

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In this episode, Dr. Steve breaks down the process of triglyceride production and how you can naturally lower your triglycerides by making healthier food choices. He explains how glucose and insulin play a major role in fat storage, the importance of maintaining low insulin levels, and how choosing the right foods can help reverse health conditions like type 2 diabetes.

[00:01 - 10:47] What is a Triglyceride?

Triglycerides are fats formed when excess glucose is converted into fat.

They consist of a glycerol backbone with three fatty acids attached.

High triglyceride levels indicate the body is overwhelmed with glucose and fat storage.

The body uses triglycerides for energy and stores them in fat cells for later use.

[10:48 - 19:53] How Triglycerides Move Through the Body and the Role of Insulin

Triglycerides are formed in the liver by turning glucose into fatty acids.

The body uses "fat mobiles" (lipoproteins) to transport triglycerides to where they’re needed.

Insulin regulates fat storage and burning: high insulin stores fat, low insulin burns fat.

When insulin is high, fat is stored in fat cells; when insulin is low, fat is released for energy use.

[19:54 - 25:37] The Power of Low Insulin and Fat Burning

Keeping insulin levels low allows the body to burn fat without losing muscle.

Many weight loss methods fail due to lack of essential nutrients.

Low insulin promotes fat use for energy, boosting endurance.

High insulin from a glucose-rich diet leads to fat storage and metabolic issues, hindering weight loss and managing type 2 diabetes.

[25:38 - 31:430] The Impact of Glucose on Triglycerides and Health

High triglyceride levels indicate excessive glucose consumption and fat storage.

Insulin resistance occurs when fat cells are too full, leading to metabolic issues.

Cutting glucose and plant-based foods helps lower triglycerides and balance insulin.

Diet changes can reverse type 2 diabetes, lower triglycerides, and improve health without medication.

Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.

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

Check out our website: drstevehughlett.com

You can also check us out on Youtube.

Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.

Tweetable Quotes:

“ What they eat and what they don't eat has everything to do with how healthy, how many medications you're on, and how much you go to the doctor or hospital. It all has to do with what you eat.” - Dr. Steve Hughlett

”Lower the glucose by lowering the amount of plant-based foods that you eat in your mouth. And when you do that. You're gonna keep your insulin levels down, you're gonna get your inflammation down, and when your insulin levels are down, you're gonna be burning fat outta your fat cells and pushing into your muscle cells. So it's a win-win.” - Dr. Steve Hughlett

“Teach your body to use fat for its fat energy source like God made us.” - Dr. Steve Hughlett

“Stop eating glucose and your problems will go away.” - Dr. Steve Hughlett

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In this episode, Dr. Steve talks with Dr. Rachel Schuck, an expert in integrative healthcare and clinical nutrition, about the invisible force shaping your health: your gut. Dr. Schuck explains the vital role gut health plays in everything from metabolism to mood and offers insights into how food, lifestyle, and holistic approaches can heal and balance your gut. Learn practical tips and expert advice on healing your gut naturally and improving your overall wellness.

Dr. Rachel Shuck, with a doctorate in Integrative Healthcare and Clinical Nutrition, has transformed from a runner focused on personal goals to a guiding force for those battling metabolic health issues—affecting over ⅓ of Americans. She teaches not just diet but holistic health, addressing root causes and highlighting the vital connection between nutrition and the body’s healing power. Featured on platforms like Mind Body Green and Livestrong, Rachel empowers clients with the knowledge to live healthier, vibrant lives. Her message: Food is Medicine.

[00:01 - 14:27] Food as Medicine

Dr. Schuck treats metabolic and gut health issues.

Patients often arrive after pills failed to help.

Gut health is deeply linked to issues like IBS, bloating, and chronic constipation.

Food plays a central role in healing the gut and restoring balance.

[14:28 - 30:50] Balance Over Myths

Gut health is about balance, not “good vs. bad” bacteria.

Birth, antibiotics, and organs like the appendix shape your microbiome.

Oral health can influence systemic health.

Acid blockers and low-fat diets disrupt digestion.

A healthy gut often lifts brain fog and anxiety.

[30:51 - 45:38] Real Food, Real Healing

Healthy guts naturally make GLP-1 for appetite control.

Meat, fats, and satiety foods reduce cravings.

Meat stock gently supports gut healing.

Antinutrients can block absorption, but prep methods help.

Sugar drives disease; whole foods provide what the body needs.

[45:39 - 57:09] Lifestyle & Community

Antibiotics, acid blockers, poor sleep, and no sun harm gut health.

Small steps like sun, walking, grounding and sleep restore balance.

Community, connection, and support boost healing.

Gut imbalances release toxins that fuel inflammation.

Real food and removing harmful inputs lead to lasting health.

Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.

You can reach Rachel Shuck at https://www.drshuck.com/

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.

Check out our website: drstevehughlett.com

You can also check us out on Youtube.

Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.

Tweetable Quotes:

“ God gave us bodies that have the innate ability to heal.” - Dr. Rachel Shuck

“Sun exposure on your skin can influence your gut microbiome. Exercise influences your gut microbiome. All of these lifestyle choices impact us on the outside and the inside.” - Dr. Rachel Shuck

”When you clear up the gut, you get clarity.” - Dr. Rachel Shuck

“If you eat zero cholesterol in your diet, not one piece of cholesterol. Your body still has to make it, or you will die.” - Dr. Rachel Shuck

“It's a lot harder to sell a diet and lifestyle change than to give someone a pill.” - Dr. Rachel Shuck

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In this episode, Dr. Steve walks through simple but powerful steps for assessing your health and uncovering hidden risks. He highlights how you can take control of your health through mindful choices, debunking myths around nutrition and medication, and giving you practical tools to evaluate your well-being. Learn how to spot the warning signs of metabolic syndrome, reduce stress, and improve your lifestyle with easy-to-follow strategies.

[00:01 - 02:24] Why Self-Assessment Matters

Many people think they're healthy when they're not.

You can take control of your health with some simple self-assessment tools.

Medications often signal underlying health problems.

People on long-term medications may be masking health issues, not solving them.

[02:24 - 15:52] Nutrition: The Foundation of Health

What you eat is key to health, not just exercise.

Protein, fat, and nutrients are essential for your body’s function.

Excessive carbohydrates and glucose cause fat storage and health risks.

Metabolic syndrome is a result of eating too many carbs and leads to numerous diseases.

Cutting down on carbs and processed foods helps reverse metabolic issues.

[15:53 -22:24] Exercise: Strengthening the Body

Exercise alone won't reverse obesity; nutrition plays a larger role.

Focus on grip strength, flexibility, and lower body strength, especially as you age.

Balance exercises, like standing on one foot while brushing your teeth, can improve stability.

Walking, stretching, and lifting improve overall health and quality of life.

[22:25 - 27:36] Hydration and Sleep: Essential for Health

Drinking too much water can dilute electrolytes, while insufficient water intake leads to dehydration.

Dark yellow urine is a sign of dehydration; aim for colorless urine throughout the day.

Drink half of your ideal body weight in ounces of water daily for proper hydration.

Sleep helps remove metabolic waste and toxins from the brain through the glymphatic system.

Aim for 7-9 hours of sleep each night to support body healing and detoxification.

[27:37 - 35:14] Inflammation and Stress: Managing Your Health

Inflammation can be triggered by chemicals found in certain foods, seed oils, and cosmetics.

Seed oils are high in omega-6 fats, causing inflammation.

Constant stress raises cortisol, leading to high glucose, insulin, and inflammation.

Reduce stress by managing triggers and setting healthier goals.

Avoid processed foods, eat animal-based nutrition, hydrate, sleep well, and exercise for strength and balance.

Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.

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

You can also check us out on Youtube.

Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.

Tweetable Quotes:

“A high blood cholesterol level does not come from eating cholesterol. It comes from eating so much glucose.” - Dr. Steve Hughlett“If you're trying to lose fat and you are obese and you've never exercised before, this is not the time to think about exercising.” - Dr. Steve Hughlett

“Fat is not what makes you fat.” - Dr. Steve Hughlett

“ What is killing people today? All the diseases and all the medications are because we eat too much glucose.” - Dr. Steve Hughlett

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In this episode, Dr. Steve and his wife discuss the true meaning of discipline and why it’s not about willpower or grit. They share how creating systems in your daily life can make healthy habits easier and more sustainable. You’ll learn how to eliminate decision fatigue, replace bad habits with better choices, and why planning ahead is key to success. They emphasize starting small, focusing on one goal at a time, and avoiding the trap of "white-knuckling" through your efforts.

[00:01 - 06:38] Understanding True Discipline

Discipline is not about willpower; it’s about creating systems that support your goals.

Discipline is a learned skill, not something you are born with.

You should design your environment to make good habits easier and bad habits harder.

Pre-planning your routines eliminates decision-making, helping you stay consistent.

[06:39 - 14:11] Creating a System for Change and Planning Ahead

Identify the habits you want to change and create a plan to replace them.

Use your calendar to plan ahead and eliminate decision fatigue.

Gradually replace bad habits with better alternatives instead of quitting abruptly.

Structure your environment and routines to make positive habits automatic.

[14:12 - 25:20] Simplifying Decisions and Small Steps to Change

Make one key decision to eliminate multiple daily choices, like avoiding manmade food.

Plan your meals in advance to reduce decision fatigue and ensure healthier choices.

Take small, gradual steps toward your goals instead of trying drastic changes all at once.

Follow a plan consistently and don’t rely on feelings or motivation to make decisions.

[25:21 - 33:19] Trusting Your Plan and Taking Action

If you find yourself debating your decisions, you don’t have a good plan.

A system should make actions so easy that it’s harder not to follow through.

Focus on one goal at a time and implement it consistently to build confidence.

Use tools like calendars and reminders to keep your system on track and avoid distractions.

Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.

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

You can also check us out on Youtube.

Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.

Tweetable Quotes:

“Discipline is not about willpower, and it's not about grit. In fact, if you have to white-knuckle something, that is not what discipline is.” - Dr. Steve Hughlett

“ Discipline is not something you’re grown with, you're born with. This is something that you, mentally come up with a process to take care of things.” - Dr. Steve Hughlett

“If you don't have a system, if you don't have discipline, that's gonna suck for the rest of your life.” - Dr. Steve Hughlett

“If it's exciting, then you're not disciplined.” - Dr. Steve Hughlett

“When you're disciplined, you wanna make it so much easier to do what you should do. And hard to do the things that you shouldn't do.” - Dr. Steve Hughlett“If you have to use willpower to get through something, that's not a system; that's not discipline. That's ego.” - Dr. Steve Hughlett

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In this episode, Dr. Steve breaks down the real cause of type 2 diabetes and the power you have to reverse it. He explains how insulin and glucose levels affect your body and why your diet is the key to controlling diabetes. From stress management to eliminating carbs, Dr. Steve outlines practical steps to regain your health and avoid medications that only mask the problem. Tune in to discover how your lifestyle choices can help you break free from the cycle of diabetes.

[00:01 - 10:35] Types of Diabetes and Insulin Resistance

Type 1 diabetes occurs when there is no insulin, causing high blood glucose.

Type 2 diabetes is due to insulin resistance from high insulin levels.

Insulin resistance means cells don’t respond to insulin, raising blood glucose.

The body stores glucose as fat and excretes it while cells become resistant.

[10:36 - 23:47] Glucose, Insulin, and Fat Storage

Insulin causes glucose to be stored as fat.

Carbohydrates raise insulin levels, promoting fat storage.

Low insulin allows fat burning for energy.

Reducing carbs helps burn fat and reverse type 2 diabetes.

[23:48 - 29:15] Glucose, Insulin, and the Body's Response

Stress and carbs raise glucose levels.

Insulin moves glucose into muscles and stores it as glycogen.

Muscles use glucose first, and then the liver stores it.

Excess glucose turns into fat and is stored as triglycerides.

[29:16 - 35:12] Diet and Insulin Management

Consuming carbs, especially plant-based, increases glucose and insulin.

A ketogenic or low-carb diet helps reduce insulin and reverse diabetes.

A carnivore diet avoids glucose spikes and promotes fat burning.

Reducing processed foods and carbs is crucial for managing insulin levels.

[35:13 - 41:10] Closing Segment

Medications only lower blood glucose but don't fix insulin resistance.

Type 2 diabetes can be reversed by dietary changes, not just medication.

Reducing glucose intake lowers insulin production and dependence on drugs.

Lifestyle choices, like managing stress and eating healthier, are key to managing diabetes.

Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.

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

You can also check us out on Youtube.

Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.

Tweetable Quotes:

“ If you quit eating glucose, then your body will quit producing insulin. Your insulin levels will come down, your glucose levels will come down, and if you quit eating the types of food that caused your blood glucose to go up, then your inflammation is gonna come down also.” - Dr. Steve Hughlett

“Type 2 diabetes used to be called non-insulin-dependent diabetes because they do, it is caused by food. It can only be cured by food. You do not give somebody insulin for type 2 diabetes.” - Dr. Steve Hughlett

“You have 100% control over type two diabetes.” - Dr. Steve Hughlett

“ Type 2 diabetes is not a problem of too much glucose. It's a problem of too much insulin for too long.” - Dr. Steve Hughlett

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In this episode, Dr. Steve talks about the one factor that controls both fat gain and fat loss, insulin. He explains how your insulin levels decide whether your body stores fat or burns it. Dr. Steve also uncovers why carbohydrates are the main cause of fat gain and how you can take control by keeping your insulin levels low. He shares simple, practical tips on how to manage your insulin through smart food choices and lifestyle changes.

[00:01 - 02:27] What Defines Overweight and Obesity?

Overweight = 20-25% more body fat for men, 25-30% for women.

Clinical obesity: 25-35% more body fat.

Morbid obesity: 35-40% more body fat.

Super obesity: 40% more body fat, with fat often stored around organs.

[02:27 - 08:47] Insulin's Role in Fat Gain

Eating carbohydrates (glucose) spikes insulin levels.

High insulin levels force the body to store fat instead of burning it.

The liver turns glucose into fat (triglycerides) when insulin is high.

Lack of insulin prevents fat storage, leading to extreme emaciation.

[08:49 - 21:59] How Carbs Lead to Fat Gain

All carbs (fruits, vegetables, man-made foods) convert to glucose. Elevated glucose in the bloodstream triggers fat storage. Chronic high insulin leads to the body storing fat instead of burning it. Lowering glucose intake keeps insulin levels in check, promoting fat loss.

[22:00 - 25:43] Closing Segment

Keep insulin low by avoiding high-glucose foods (carbs).

When insulin is low, the body burns fat for energy.

Fat cells are the last place the body pulls energy from.

Insulin resistance and obesity occur when insulin is chronically high.

Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.

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

You can also check us out on Youtube.

Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.

Tweetable Quotes:

“ It's not about how many calories you're eating, it's about whether your insulin levels are high or your insulin levels are low.” - Dr. Steve Hughlett

“ If you want to lose fat, you need to keep your insulin levels low.” - Dr. Steve Hughlett

“Fat is the preferred energy source that our body uses.” - Dr. Steve Hughlett

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In this episode, Dr. Steve continues his “Quitters Always Win” series, focusing on the actions that might be holding you back from achieving your health goals. He emphasizes the importance of quitting unhealthy habits like consuming ultra-processed foods, poor exercise routines, and ineffective medical treatments, while offering practical strategies for making healthier choices. Whether it’s quitting sugar, setting clear plans, or moving your body, this episode provides actionable steps that could help reverse chronic health issues.

[00:01 - 07:38] The Power of Quitting Unhealthy Foods

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

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

Cut sugar and flour to lower glucose and insulin levels.

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

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

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

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

Avoid processed foods found in the middle aisles.

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

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

Save money by cutting out processed foods and eating healthier.

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

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

Keep unhealthy snacks out of your house to reduce temptation.

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

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

Focus on nourishing your body with real, whole foods.

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

Sitting all day harms your health—start moving!

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

Start small with movement and gradually increase as you can.

Daily movement supports your health, immunity, and metabolism.

Prioritize walking and exercise for long-term vitality.

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

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

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

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

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

Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.

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

You can also check us out on Youtube.

Sign up for a FREE 15-minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.

Tweetable Quotes:

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

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

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

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

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In this episode, Dr. Steve dives into the importance of quitting the things that hold you back from reaching your health goals. He challenges common food myths, explains the real role of exercise in fat loss, and uncovers how shifting your mindset can make all the difference.

[00:01 - 16:06] Rethinking Food Choices

Fat is not bad, choose healthy fats

Carbs are harmful and raise insulin

Eating every 3-4 hours is unnecessary

Fructose is toxic; avoid high-sugar foods

[16:07 - 22:12] Exercise and Fat Loss Myths

Cardio doesn't burn fat from fat cells

Insulin levels, not exercise, impact fat loss

Visceral fat around organs is a major concern

Resistance training can help if insulin is low

[22:13 - 29:33] Breaking Through Medical Myths

Medications treat symptoms, not the cause

Cholesterol is not the root cause of disease

Diseases stem from poor nutrition, not genetics

Diabetes is caused by insulin resistance, not high glucose

[29:34 - 00:00] Shifting Mindsets for Health

You control your thoughts; change them

Sugar is poison; stop treating it as a treat

Focus on your actions, not others’ support

Prioritize sunlight, hydration, and quality sleep

Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.

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

You can also check us out on Youtube.

Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.

Tweetable Quotes:

”Quitters always win. It all depends on what you're quitting. If you're quitting something that's going to hurt you or keep you from reaching your goals, that's something you need to quit.” - Dr. Steve Hughlett

“Quit thinking that you cannot change your thoughts.” - Dr. Steve Hughlett

“Your thoughts create your feelings, those create your actions, and those create your results.” - Dr. Steve Hughlett

“If you change your thought to say 'sugar is poison,' you're going to change your actions.” - Dr. Steve Hughlett

“Quit thinking that you have no control over your health.” - Dr. Steve Hughlett

View Details

In this episode, Dr. Steve and his wife, Theresa, explore how changing your thoughts can change your life. They explain how negative thinking holds us back and how shifting to deliberate, positive thoughts can empower you to take control of your health and life. Learn how to identify harmful thought patterns, reframe them, and make lasting changes—starting with your mindset.

[00:01 - 06:34] The Power of Thoughts and Control

You can control your thoughts, but not all of them at once.

The brain automatically processes thousands of thoughts daily.

Automatic thinking helps with repetitive tasks like driving or brushing teeth.

You can choose to change negative thoughts and intentionally shift your mindset.

[06:35 - 10:49] Changing Negative Thoughts and Creating New Habits

Changing your thoughts is a gradual process, not an immediate shift.

Small shifts, like switching hands, help reprogram your brain

Write down negative thoughts and evaluate if they’re helping or holding you back.

Identify the root cause of your negative thoughts and consider their impact on your life.

Shift to empowering thoughts to build new, positive habits.

[10:50 - 22:59] The Impact of Thoughts on Actions and Results

Your thoughts directly influence your feelings and actions.

Positive thinking shifts you from being a victim to feeling empowered.

Act on positive thoughts to build confidence and create momentum.

Changing negative thoughts requires deliberate practice and consistency.

By controlling your thoughts, you can shape your future and achieve your goals.

[23:00 - 24:05] Reframing Negative Thoughts for Lasting Change

Avoid lying to yourself; make your new thoughts believable.

Changing thoughts is empowering, especially in health and wellness.

Food and substances like sugar are toxic and can impact your health.

Focus on changing one or two key negative thoughts at a time.

Consistently review and replace negative thoughts with empowering ones.

Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.

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

You can also check us out on Youtube.

Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.

Tweetable Quotes:

“ Whenever you do change your thought to something, don't blatantly lie to yourself.” - Dr. Theresa Hughlett

“ You have to identify what the negative thought is first. You can't do anything with that, but once you identify it, you have to be able to switch immediately over to an empowering thought.” - Dr. Steve Hughlett

“If you keep thinking the same thoughts, you're gonna keep getting the same results.” - Dr. Steve Hughlett

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In this episode, Dr. Steve and his wife, Theresa, discuss how to build confidence during your weight loss journey. They share why focusing on small, manageable steps like tracking meals and workouts can lead to lasting results. Learn how to stay motivated, overcome setbacks, and gradually build confidence as you work towards your goals.

[00:01 - 05:34] Building Confidence

Confidence takes time and patience; results don’t happen overnight.

Focus on progress, not perfection, and avoid negative self-talk.

Action, not just thinking, is required to build real confidence.

Tracking your progress helps reinforce positive changes.

Your brain will resist change, but small actions lead to big shifts.

[05:35 - 12:10] Tracking Progress: The Key to Building Confidence

Tracking your actions helps counter negative thoughts and build confidence

Even if you miss a few days, consistent tracking helps you stay on track.

Data-driven reflection can reassure you that you're on track, even when it feels like you're not.

Your brain needs evidence (data) to override fear and self-doubt.

Consistency in tracking helps you focus on small wins instead of setbacks.

[12:11 - 22:01] Taking Small Steps Toward Big Goals

Perfection isn’t necessary; progress, even if imperfect, is key.

Break big goals into small, manageable daily tasks to stay on track.

Focus on small actions, like a 5-minute walk, to build momentum.

Consistency is more important than perfection—small wins add up.

Focus on what you can control and keep moving forward, no matter the circumstances.

[22:02 - 32:42] Overcoming Fear and Staying Committed to Your Goals

Growth happens outside your comfort zone; it’s okay to feel uncomfortable.

Break big goals into small, manageable steps to avoid overwhelm.

Fear is natural, but it’s important to push through it to build courage.

Tracking your progress is essential for staying committed and seeing results.

Consistency in small actions proves to yourself that you can achieve your goals.

Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.

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

You can also check us out on Youtube.

Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.

Tweetable Quotes:

“Confidence takes time.” - Theresa Hughlett

“ The goal of this is to realize how to control your own thoughts so you don't get scared, and you just keep on track.” - Dr. Steve Hughlett

“ If you seriously don't wanna sacrifice your comfort, then maybe your goal is not really a goal of yours.” - Dr. Steve Hughlett

“ Start building your confidence in tiny little steps.” - Theresa Hughlett

“ Don't stop because of the fear. Let that fear be something that you do in spite of.” - Dr. Steve Hughlett

“Your actions are your proof to yourself that you are committed.” - Dr. Steve Hughlett

View Details

In this episode, Dr. Steve discusses the many health benefits of eggs and why they should be a staple in your diet. He clears up misconceptions about cholesterol, highlighting the essential nutrients found in eggs, like protein, fat, choline, and vitamins. Dr. Steve also shares creative ways to enjoy eggs, from scrambled bowls to burger toppers, and offers alternatives for those allergic to eggs. He explains how healing your gut can improve food tolerances, making eggs a great option for everyone.

[00:01 - 05:21] The Nutritional Power of Eggs

Eggs provide protein, healthy fats, omega-3s, and vital vitamins like A, B12, and D.

Contrary to popular belief, high cholesterol in eggs doesn’t cause heart attacks.

Lutein and zeaxanthin in eggs protect against macular degeneration and UV light damage.

Eggs keep you satisfied longer than carb-heavy breakfast foods like oatmeal or toast.

Vitamin D in eggs aids calcium absorption for stronger bones and muscles.

[05:22 - 13:00] Choosing the Best Eggs

Most allergies are to egg whites, and you may tolerate duck or quail eggs better.

Healing your gut with whole foods can help reverse egg allergies.

Raw eggs bind biotin, but cooking them makes it safe to absorb.

Free-range eggs are more nutritious than factory-farmed ones.

Dark yolks indicate better nutrition, but don't always mean a balanced diet.

[13:01 - 20:37] The Cholesterol Myth

The myth that cholesterol causes heart disease came from misleading research.

Food and drug companies fund studies to favor their products.

Cholesterol is vital for cell repair and healing damage caused by poor diet.

Inflammation from processed foods, not cholesterol, leads to heart problems.

[20:38 - 25:35] Creative Ways to Enjoy Eggs

Hard-boiled or deviled eggs are great snacks, providing protein, fat, and essential nutrients.

Scramble eggs with sausage or beef for tasty protein bowls.

Use egg-based wraps for low-carb alternatives to burritos, enchiladas, or soft tacos.

Order burgers without the bun and add an egg on top for a nutritious and filling meal.

If you're allergic to chicken eggs, try duck, goose, or quail eggs.

Eating whole foods like eggs can heal your gut and improve food tolerance.

Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.

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

You can also check us out on Youtube.

Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.

Tweetable Quotes:

“ When you eat eggs, it keeps you feeling full for a lot longer.” - Dr. Steve Hughlett

“ Once you change and quit eating manmade food and go back to eating, God made food, you will heal your gut.” - Dr. Steve Hughlett

“They try to tell you eggs are bad 'cause it's high cholesterol, that's a lie. Yes, there is cholesterol, but there's nothing wrong with cholesterol. Cholesterol is extremely vital to us.” - Dr. Steve Hughlett

“When you go back to eating, God made food, real meat, real fruit, real vegetables. You start healing your GI tract.” - Dr. Steve Hughlett

View Details

In this episode, Dr. Steve and his wife, Theresa, share insights on how to eat healthier by focusing on whole, nutrient-rich foods. They emphasize avoiding man-made processed foods that contribute to chronic hunger, weight gain, and disease. From navigating grocery stores to meal ideas, they offer practical advice for staying on track with a simple and nutritious eating plan.

[00:01 - 05:37] The Key to Healthy Eating

Eating doesn't have to be complicated; it’s all about choosing simple, natural foods.

The body needs nutrients, not just to fill hunger but to nourish and sustain.

Avoid foods that don’t nourish the body and cause hunger.

Key health issues: inflammation, insulin resistance, and sugar.

Focus on foods that are nutrient-dense and free from toxins, like those we used to eat before the 1960s.

[05:38 - 08:26] The Danger of Processed Foods

Seed oils and vegetable oils are highly toxic and chemically processed.

Animal fats are the healthiest option, providing the right balance of fatty acids.

Processed foods are full of chemicals, including pesticides, artificial sweeteners, and dyes.

Stick to the outer aisles of the grocery store for healthy options.

Real food satisfies hunger and provides lasting energy.

[08:28 - 19:24] Easy, Nutrient-Dense Meals

Try low-carb Mexican bowls instead of tacos with chips.

Hamburger and scrambled eggs make a hearty meal.

Opt for protein-rich bowls with healthy fats and amino acids.

Replace pasta with zucchini noodles or spaghetti squash.

Skip bread and consider cauliflower crust for pizza.

[19:25 - 36:35] Low-Carb Dining Hacks

Skip buns and fries; opt for steamed veggies with burgers.

At Mexican restaurants, avoid chips and shells; focus on meat.

Snack on beef jerky, eggs, and Greek yogurt with protein.

Eat within a 5-6 hour window, allowing 16-18 hours for insulin levels to stay low.

[36:36 - 38:44] Closing Segment

Transform almost any food into a low-carb option with a little creativity.

Utilize online resources, cookbooks, and involve kids in the kitchen for fun

Focus on nutrition over weight loss for lasting health improvements.

Prioritize muscle retention and reduce inflammation by managing insulin and glucose.

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

Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.

You can also follow me on 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:

“Stay away from the things that are toxic and eat the things that are natural.” - Dr. Steve Hughlett

“The main reason you're hungry is because your body needs nutrients.” - Dr. Steve Hughlett

“When you eat nutritious, healthy food, it keeps you feeling full for longer.” Dr. Steve Hughlett

“ When you eat for nutrition, you will also lose fat, not just weight.” Dr. Steve Hughlett

“ The reason why a lot of people snack is because they're used to eating manmade, frankenfood that has no nutrients doesn't keep you feeling full.” Dr. Steve Hughlett

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In this episode, Dr. Steve and his wife, Theresa, dive into the emotional eating trap and how our feelings can often push us to make unhealthy food choices. They talk about the cycle of emotional eating, how it affects our self-esteem, and ways to break free from those habits. They highlight the importance of shifting our mindset around food to create lasting, positive changes in our health. Plus, they share some practical tips to help you overcome emotional eating and start making healthier choices.

[00:01 - 07:09] Understanding Emotional Eating

Emotional eating is triggered by feelings, not hunger.

The cycle leads to guilt and unhealthy food choices.

Remove tempting foods from your home to avoid triggers.

Focus on healthy eating, not what’s "normal" or comforting.

[07:10 - 16:21] Shifting Your Mindset Towards Healthy Eating

Focus on eating nutritious, whole foods, not just what’s “normal.”

Eating real foods (meat, fruits, and vegetables) nourishes your body and prevents disease.

Processed foods are filled with chemicals that trigger cravings and leave you unsatisfied.

Break the cycle of emotional eating by removing tempting foods from your home and focusing on healthy choices.

[16:22 - 24:55] Breaking the Emotional Eating Cycle with CTFAR

The CTFAR model shows how emotions lead to thoughts, feelings, and actions.

Thoughts influence feelings, which drive emotional eating.

Change your thoughts first to break the cycle.

Use positive affirmations like "I am a person who takes care of myself" to create lasting change.

[24:56 - 29:18] Distraction Techniques to Combat Cravings

Keep busy with a project like cleaning or organizing to distract from cravings.

Break down tasks into smaller steps to avoid feeling overwhelmed.

Drink something, like water, to satisfy your stomach, helping you resist emotional eating.

Learn from your distractions (if you’re not actually hungry), you’ll realize it next time.

[29:19 - 33:46] Practical Tips for Healthy Eating and Thought Transformation

Make scrambled eggs, grilled chicken, or burgers for quick meals.

Keep beef jerky, hard-boiled eggs, and cheese available (watch portions).

Real foods like meat, fruits, and veggies heal your gut.

Pack healthy snacks like Greek yogurt and protein powder on the go.

Have healthy options to avoid processed snacks.

Shift from self-criticism to self-care for better habits.

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:

“ Food does not make emotions go away. It only covers them up.” - Theresa Hughlett

“If there is food that you know you should not be eating, don't even put it in the house.” - Dr. Steve Hughlett

“ If you're gonna change a feeling, an action, or a result, the very first thing you have to do is you have to change your thoughts.” - Dr. Steve Hughlett

“ When you change your thoughts to where your actions and your results are something that you want, and not something that you don't want, that's when you know you're thinking the right way.” - Dr. Steve Hughlett

View Details

In this episode, Dr. Steve and his wife, Theresa, explore how planning ahead can make all the difference in your weight-loss journey. They talk about why it’s so important to know your “why,” how clearing out tempting, unhealthy foods can set you up for success, and the power of simple meal planning to reduce stress and decision fatigue. They keep it real about the ups and downs everyone faces and offer easy, practical tips to help you stay consistent and build habits that last. If you’ve struggled to stick with healthy changes before, this episode will give you the tools and motivation to finally break through.

[00:01 - 02:35] Changing Your Mindset: Find Your Why

Success starts with a clear, motivating why beyond just weight loss.

Write it down and review daily to stay focused.

Accept slip-ups and keep moving forward.

Commit to long-term change, not quick fixes.

[02:35 - 08:42] Clean Out the Toxic Foods

Remove processed foods with seed oils and artificial additives.

Toss expired, sugary, and chemically laden items.

Replace with whole foods and healthy fats like avocado oil and lard.

Cleaning out is self-care, not waste.

[08:43 - 12:59] Plan Your Meals Weekly

Plan and shop for meals once a week to reduce daily decisions.

Keep your grocery list focused on real meats, fresh veggies, eggs, and healthy dairy.

Use low-carb or vegetable-based alternatives for your favorite dishes

Adjust your meal plan nightly to accommodate changing schedules and stay flexible and prepared.

[13:00 - 27:28] Build Simple Daily Habits

Walk daily to support health and vitamin D.

Gradually increase steps; use small activity tweaks

Drink water based on ideal body weight. Eat real animal foods and above-ground veggies. Eat within a 6-8 hour window, avoid snacking, and prioritize protein. Avoid snacking; space meals 4-5 hours apart and prioritize protein to protect muscle. Get 8+ hours of sleep; limit screens and prep your environment.

Reduce screen time before bed

[27:29 - 31:25] Closing Segments

Weekly meal planning helps bounce back and build routines.

A clear why keeps you motivated through challenges.

Real, whole foods improve health and reduce medications.

A positive mindset and daily affirmations create lasting habits.

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:

“You're gonna have to do two big changes. You're gonna have to change your thoughts. You're gonna have to change your environment.” - Dr. Steve Hughlett

”You have to keep reminding yourself why you're doing what you're doing. You have to think into the future for that. And one of those ways is to write it down and to look at it every day.” - Theresa Hughlett

“ Working out is not what's gonna burn the fat outta your fat cells. Your nutrition is what's gonna burn the fat outta your fat cells.” - Dr. Steve Hughlett

View Details

In this episode, Dr. Steve dives into the real reasons why most people struggle to eat healthy. Drawing from his 30 years of experience as a clinical pharmacist, he unpacks the difference between true hunger and habitual eating, the impact of ultra-processed foods, and how food companies keep us addicted. He also offers practical tips to break unhealthy habits, understand what real nutrition means, and how to make healthier choices that fit into everyday life.

[00:01 - 05:35] Understanding Hunger vs. Habitual Eating

Hunger signals mean your body needs nutrients, not just food.

When sick, your body diverts blood from the gut, reducing appetite. Many adults eat out of habit, not true hunger. Ultra-processed foods lack nutrients and cause repeated hunger signals. Sometimes thirst is mistaken for hunger—try drinking water first.

[05:36 - 11:51] How Ultra-Processed Foods Keep You Eating More

Food companies design ultra-processed foods to be addictive. Sugar and high fructose corn syrup trigger the brain’s pleasure centers like drugs. Ultra-processed foods are cheap, widely available, and heavily advertised. These foods cause high insulin, inflammation, and blood sugar spikes. The cycle of eating nutrient-poor foods leads to chronic disease and medication dependence.

[11:52 - 15:59]Emotional Eating and the Power of Nutrition Knowledge

People often eat due to emotions—boredom, stress, celebration, or social gatherings.

Lack of preparation leads to grabbing whatever food is available, often unhealthy choices. Most people don’t truly understand nutrition or what their body really needs. Misinformation about food, especially animal products, leads to poor dietary choices.

Proper nutrition from animal-based foods can prevent and even reverse diseases like type 2 diabetes. Real fruit and vegetables are good, but processed versions or juices lose valuable nutrients.

[16:00 - 27:37] The Cost and Myths of Healthy Eating

Processed foods are cheap but lack nutrients, causing constant hunger. Healthy whole foods keep you fuller and reduce how often you eat. Healthy eating can be affordable by choosing simple cuts and buying in bulk.

Food marketing often misleads with fake health claims on processed products.

[27:38 - 36:28] Practical Healthy Eating Tips

Shop store edges for whole, nutrient-dense foods; avoid processed aisles.

Choose full-fat dairy, healthy oils, and animal proteins.

Swap carb-heavy items (buns, noodles) for protein alternatives.

Plan meals and bring food to events to avoid unhealthy choices.

Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.

You can also follow me on 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:

“A big reason why people tend to eat is just outta habit.” - Dr. Steve Hughlett

“ Food companies have made you addicted. They've made you addicted to their food for a specific reason because they are a business.” - Dr. Steve Hughlett

“ The hunger signal is telling the person to eat the nutrients that the body needs. ” - Dr. Steve Hughlett

“ People who eat most of their meals from animal-based foods, these people are healthier.” - Dr. Steve Hughlett “ We have fallen into their trap of thinking that sugar is the only thing that tastes good. Once you can get that outta your mind and say no, sugar, if it tastes sweet, it truly is poisoned. It truly is a toxin to your body.” - Dr. Steve Hughlett

View Details

In this episode, Dr. Steve discusses the pros and cons of man-made foods, offering insight into how they affect your body and why they’re so difficult to resist. Tune in to learn how the food industry shapes our eating habits and why making healthier choices can be life-changing.

[00:01 - 07:49] The Pros of Man-Made Food

Widespread Availability: Easily found in stores, vending machines, and fast food chains.

Affordable: Low production costs make these foods cheaper than healthier options.

Accessible to All Ages: Marketed for everyone, from infants to adults, using the same harmful chemicals.

Great Taste: Engineered to be addictive with added sugars, artificial flavors, and high-fructose corn syrup.

[07:50 - 22:21] The Cons of Ultra-Processed Food

Toxic Grains: Soy and wheat are processed, sprayed with chemicals, and stripped of nutrients.

Sugar Addiction: High fructose corn syrup makes food addictive, affecting brain chemistry.

Harmful Seed Oils: Seed oils are processed with chemicals, making them toxic for consumption.

Chemical Overload: Ultra-processed foods contain harmful chemicals like pesticides and bleaches.

[22:22 - 26:36] The Hidden Dangers of Artificial Additives

Food dyes like Red Dye #40 cause hyperactivity in children. Ultra-processed foods are filled with harmful chemicals. High-fructose corn syrup and sugar make foods addictive. Chemical flavorings boost cravings and consumption.

[26:37 - 33:11] Closing Segment

Processed foods cause inflammation, insulin resistance, and diseases. Clean, animal-based diets can reverse conditions like diabetes. Processed foods damage organs and cause long-term health issues. Eating whole foods restores health and reduces medication needs.

Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.

You can also follow me on 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:

“ Just because it's available and just because it's affordable and just because any age can eat it and because it's advertised everywhere to make you think that this is good, healthy food, they put addictive substances in it, that doesn't mean anything. All that means is that this food is toxic.” - Dr. Steve Hughlett

“The five pros, the five good things about this manmade ultra-processed food, is the exact five things that the food companies have learned to do to make people addicted to their products.” - Dr. Steve Hughlett

“If you want to be healthy, quit eating toxins and start eating nutrients. It's that simple.” - Dr. Steve Hughlett

“When you're eating all this ultra-processed food with nothing but chemicals, you're putting inflammation into your body.” - Dr. Steve Hughlett

View Details

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 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.

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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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 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:

“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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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.

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You can also check us out on Youtube.

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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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 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:

“ 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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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 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:

“ 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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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 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:

“ 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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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 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:

“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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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 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:

“ 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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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 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:

“ 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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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 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:

“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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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 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:

“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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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 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:

“ 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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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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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 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:

“ 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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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 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. Explore Dr. Steve's course 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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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 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. Explore Dr. Steve's course 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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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 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:

“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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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 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:

“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

View Details

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 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:

“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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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 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:

“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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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 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:

“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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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.

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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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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.

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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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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.

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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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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 Sugaraddiction.com and Quitsugarsummit.com very seriously and aims to provide information and community for anyone wanting to curb or quit sugar.

Hundreds of thousands have read his book The Last Resort Sugar Detox, 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.

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You can also check us out on Youtube.

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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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 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:

“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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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.

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You can also check us out on Youtube.

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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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.

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You can also check us out on Youtube.

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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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 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.

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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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 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:

“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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In this episode, Dr. Steve addresses a fascinating question: Why do some people become obese without developing type 2 diabetes? With most obese individuals experiencing diabetes and metabolic issues, Dr. Steve explains the genetic reasons behind why about 20% don’t. He explores insulin resistance, the roles of fat cells, and breaks down why traditional calorie-counting methods fail to address the root of the problem.

[00:01 - 10:24] The Role of Insulin in Obesity and Fat Storage

80% of obese people develop type 2 diabetes, but 20% do not.

Calorie counting and medication are ineffective long-term solutions for weight loss.

Insulin, not calorie intake, determines whether your body stores or burns fat.

Controlling carbs, prioritizing protein, and intermittent fasting can help manage insulin levels and promote fat burning.

[10:24 - 19:47] The Power of Fat as an Energy Source

A marathon runner fasted for 7 days and ran a marathon using stored fat for energy.

Fat provides long-lasting energy, unlike glucose, which needs constant replenishment.

Carb-loading is unnecessary if your body is trained to burn fat as its primary fuel source.

To effectively fast, end with protein and fat rather than carbs, to keep insulin levels low.

[19:48 -28:38] Genetics and Obesity Without Diabetes

20% of obese individuals don’t develop diabetes due to genetic factors.

Some people have a fixed number of fat cells that enlarge (hypertrophy), leading to insulin resistance and diabetes.

Others can produce more fat cells (hyperplasia), allowing them to store fat without developing diabetes.

Enlarging fat cells release inflammatory cytokines, contributing to inflammation and disease.

[28:39 - 36:00] Closing Segment

Lipoprotein Lipase (LPL) plays a key role in fat storage, activated by insulin.

Lowering insulin through a low-carb, high-protein and fat diet and intermittent fasting prevents insulin resistance.

Focus on whole foods like real fruits, vegetables, and animal proteins to control insulin and burn fat.

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:

“If you want to lose weight, control your carbs, focus on fiber, prioritize protein, don’t fear fat, and work your way up to fasting.” - Dr. Steve Hughlett

“The more obese you are, the more inflammation you have in your body.” - Dr. Steve Hughlett

“It does not depend on whether you have glucose or fat. As far as what your cells use for energy, it depends on your, insulin levels.” - Dr. Steve Hughlett

“When you are in the fast, make sure you end it by eating protein and fat.” - Dr. Steve Hughlett

View Details

In this episode, Dr. Steve dives deep into the three approaches to losing weight and reversing type 2 diabetes. He explores the different models—calorie restriction, medication, and the insulin model—explaining why one of them never works, one of them rarely works and one approach proves effective 100% of the time. Tune in as he unpacks the science behind insulin resistance, how modern food makes us sick, and the critical steps to not only losing weight but also reversing diabetes.

[00:01 - 13:18] The Calorie Model

Why simply "eating less and exercising more" very rarely works for most people.
How calorie restriction makes you constantly hungry and slows metabolism.
The Biggest Loser show: a prime example of why calorie restriction backfires.
Only about 5% of people succeed with this method, and it requires extreme grit.

[13:019 - 19:46] The Medical System Model

Medications for type 2 diabetes often worsen the problem, not solve it.
Drugs increase insulin, the exact issue causing diabetes in the first place.
The GLP-1 agonists and their dangerous side effects, including permanent gut paralysis.
Most diabetes medications come with multiple adverse effects and lead to polypharmacy.

[19:47 - 25:41] The Insulin Model

Reversing diabetes by eating nutrient-rich foods that keep insulin levels low.
The importance of animal proteins and fats in controlling hunger and weight.
Why cutting out ultra-processed carbs is essential for reversing insulin resistance.
Fasting as a powerful tool to speed up fat loss and reverse diabetes.

[25:42 - 33:26] Closing Segment

Prioritize protein: animal protein provides essential amino acids your body needs.
Embrace fat: good fats from animals provide essential nutrients, don’t raise insulin and keep you feeling full.
Control carbs: avoid processed carbs; eat whole, real foods like vegetables and fruits.
Start fasting: keep insulin low by eating within a 6-8 hour window daily.

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:

“Anytime you have a model that says you can eat the exact same thing you have been eating, just decrease the amount, it makes no sense, because what you are eating is raising your insulin levels.” - Dr. Steve Hughlett

“It is not about the calories. It's about the type of food that you eat.” - Dr. Steve Hughlett

“Diabetes is a nutrition disease. It was caused by what you eat. It can only be cured by what you eat.” - Dr. Steve Hughlett

“Avoid the food that keeps you hungry. Eat the food that keeps you satiated. That's real protein and real fat.” - Dr. Steve Hughlett

“The food that you are eating that's making you sick is chemically made to make you sick.” - Dr. Steve Hughlett

View Details

In this episode, Dr. Steve unpacks the concept of insulin resistance, explaining how frequent carbohydrate consumption leads to high insulin levels and fat storage around vital organs. He discusses the health risks associated with this condition, such as type 2 diabetes and high blood pressure. He emphasizes that the solution is reducing carbs, prioritizing protein, and incorporating healthy fats.

[00:01 - 07:20] Understanding Insulin & Its Role in the Body

Insulin is an energy-storage hormone secreted by the pancreas.

The body can use glucose or fat for energy; excess glucose is converted to fat.

High insulin levels lead to fat storage, while low levels promote fat burning.

Overeating glucose causes insulin resistance as the body can't store more fat.

[07:22 - 14:51] The Dangers of Insulin Resistance

High blood insulin levels are the root cause of type 2 diabetes, not just high blood glucose.

Type 1 and type 2 diabetes are opposite conditions: type 1 lacks insulin, while type 2 has too much.

Treating type 2 diabetes with more insulin is like giving alcohol to an alcoholic—it worsens the condition.

The solution is to reduce carbohydrate intake, as carbohydrates are the source of excess glucose.

Current treatment recommendations focus on managing glucose but overlook the critical role of insulin.

[14:52 - 23:24] Reversing Type 2 Diabetes with Nutrition

Avoid ultra-processed carbs, as they contribute to insulin resistance and poor health.

If you decide you just want some carbohydrates, for whatever reason, choose whole foods like fruits and vegetables with natural fiber to slow glucose absorption and prevent insulin spikes.

High insulin levels block fat burning, leading to hunger and weight gain.

Reducing calories without changing food quality keeps insulin high and causes constant hunger.

Avoid combining fats and carbs, as this promotes insulin spikes and fat storage.

[23:25 - 33:018] Closing Segment

Food companies use addictive ingredients like salt, sugar, and seed oils.

Medications for type 2 diabetes don’t address the root cause and can worsen the condition.

High glucose and insulin levels lead to serious health problems like heart disease and stroke.

Medications have side effects, creating a cycle of dependency.

Reducing carbs, eating whole foods, eating mostley animal protein and fat, and intermittent fasting can lower insulin and reverse type 2 diabetes.

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:

“Every single medication, 100%, there's not a medication out there that does not have adverse effects.” - Dr. Steve Hughlett

“Insulin resistance is the product of insulin toxicity and glucose toxicity.” - Dr. Steve Hughlett

“Type 2 diabetes is caused by what you eat.” - Dr. Steve Hughlett

“If this is a glucose toxicity issue, quit eating glucose.” - Dr. Steve Hughlett

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In this episode, Dr. Steve tackles the question we all have: "Who do we believe when it comes to healthy nutrition?" With so much conflicting information, Dr. Steve uncovers the truth behind processed foods, the real cause of chronic diseases, and why choosing whole, natural foods is essential for your health. He also dives into the role of inflammation, insulin, and how to navigate the overwhelming world of diets, giving you practical tips to take control of your health.

[00:01 - 07:46] Sorting Through Diet Confusion

How processed foods and chemicals have overtaken our diets.

Why so many diets exist and how to know which one to trust.

Key similarities among popular diets that actually work.

The importance of sticking to whole, God-made foods.

[07:47 - 14:34] Why Are We So Sick?

Processed foods are filled with chemicals, leading to high inflammation and insulin levels.

Chemicals from food, cosmetics, water, and the environment trigger an inflammatory response in the body.

The shocking truth about how these oils are processed with chemicals.

How a high Omega-6 to Omega-3 ratio leads to inflammation.

[14:35 - 21:02] Understanding the Role of Insulin and Inflammation

Carbohydrates, especially processed ones, raise blood glucose, which triggers insulin release.

Insulin helps store excess glucose as fat, making it impossable to burn fat.

Ultra-processed foods cause high glucose spikes and constant hunger.

Whole fruits and vegetables raise insulin less, while fats don’t raise insulin at all.

[21:03 - 35:25] The Foundation of a Healthy Diet

The body needs water, vitamins, amino acids, fatty acids, and minerals to function properly.

Processed foods offer no real nutrition, only chemicals and additives.

Real, whole foods like animal proteins and fats provide all necessary nutrients.

Avoid ultra-processed foods and focus on nutrient-dense options for long-term health.

[35:26 - 41:03] How to Evaluate a Diet

Focus on diets that recommend whole, single-ingredient foods like animal proteins, fruits, and vegetables.

Avoid diets that exclude animal fats or proteins as they provide essential nutrients.

Stick with nutrient-dense foods that don’t require a label, avoiding processed foods full of chemicals.

Prioritize real food and water for long-term health.

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:

“If you are thinking that you're healthy, but you're on medication, that is the same thing as taking out a loan from a bank and thinking you are rich.” - Dr. Steve Hughlet

“The hungrier you are, the more money they make.” - Dr. Steve Hughlett

“We've been railroaded for so long that we think that our health all has been determined by some kind of a chemical imbalance and we have to have a drug to take care of it. And that is the biggest lie.” - Dr. Steve Hughlett

“Most Americans have now become processedivores. They eat things that have no nutritional value at all, full of chemicals, and all they eat is processed food all day long.” - Dr. Steve Hughlett

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In this episode, Dr. Steve interviews Dr. Stephen Hussey to discuss the true causes of heart disease and the role stress, inflammation, and lifestyle play in our overall health. Dr. Stephen shares his personal journey with heart disease and challenges conventional views on cholesterol and heart attacks. Discover actionable insights on how sunlight, grounding, and stress management can support heart health.

Dr. Stephen Hussey MS, DC is a Chiropractor and Functional Medicine practitioner. He attained both his Doctorate of Chiropractic and Masters in Human Nutrition and Functional Medicine from the University of Western States in Portland, OR. He is a health coach, speaker, and the author of two books on health; The Health Evolution: Why Understanding Evolution is the Key to Vibrant Health and Understanding The Heart: Surprising Insights Into The Evolutionary Origins Of Heart Disease – And Why It Matters. Dr. Hussey guides clients from around the world back to health by using the latest research and health-attaining strategies. In his downtime, he likes to be outdoors, play sports, read, write, and travel.

[00:01 - 15:04] Dr. Stephen Hussey's Health Journey

Developed chronic inflammatory conditions in childhood, including severe allergies and IBS.

Diagnosed with type 1 diabetes at age 9 due to inflammation and insulin deficiency.

Despite managing diabetes and leading a healthy lifestyle, Dr. Stephen had a heart attack at age 34.

Dr. Stephen questions conventional heart disease advice and shares insights on alternative approaches to managing heart health.

[15:05 - 22:52] The Heart Attack at 34

Heart attack at the age of 34, despite healthy lifestyle choices.

Discussion of the CAC (Coronary Artery Calcification) score showing no calcified plaque.

The unexpected clot that caused the heart attack.

Reflections on emergency care and the use of stents.

Dr. Stephen shares how lifestyle changes like infrared light therapy and grounding helped reverse artery blockage.

[22:53 - 43:41] The Role of Sunlight, Grounding, and Structured Water

Atherosclerosis and heart attacks are largely caused by clotting tissue, not just cholesterol buildup.

Structured water, formed by the body, protects arteries and prevents clotting.

Infrared light and grounding can help improve blood flow by building structured water in the body.

Lifestyle changes, like exposure to sunlight and infrared light, can reverse artery blockages and reduce inflammation.

[43:42 - 57:37] Heart Disease and the Role of Clotting and Blood Flow

Coronary heart disease is largely caused by clotting tissue, not cholesterol buildup.

Stenosis (narrowing of arteries) doesn’t always lead to heart attacks; the body can create collateral arteries to bypass blockages.

Structured water, energized by infrared light and grounding, plays a critical role in protecting arteries and improving blood flow.

Standard heart procedures, like stents and bypass surgeries, don’t reduce long-term heart attack risk without addressing underlying causes of clotting.

[57:38 - 01:04:45] Managing Stress for Heart Health

Chronic stress triggers inflammation and increases the risk of clotting in the body.

Feeling out of control or in unpredictable situations leads to more harmful stress responses.

Building coherence in life—through nature, mindfulness, and positive relationships—can help lower stress.

Stress, poor lifestyle, and environmental toxins all contribute to heart disease more than cholesterol alone.

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:

“The hospital becomes the worst place for you to be for healing, you know, it's the best place for you to be in an emergency, but as soon as you're stable and there's no threat of dying anymore, and no need for, you know, monitoring or care, whatever, then it becomes the worst place for healing.” - Dr. Stephen Hussey

“No doctor ever told me I could change my lifestyle and, you know, I could correct these conditions.” - Dr. Stephen Hussey

“The only answer I got was, well, your cholesterol is high. Well, your cholesterol is high. And so and I was just like, okay, well, my cc score was this and there was no plaque in my arteries. So if cholesterol causes plaque, why was there no plaque?” - Dr. Stephen Hussey

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In this episode, Dr. Steve explores the question: do you really need drugs to feel full? He breaks down how our bodies are naturally equipped to regulate hunger and fullness without medication, just by eating the right foods.

Dr. Steve explains the role of essential nutrients, such as amino acids and fatty acids, and how they help keep you satisfied for hours. He also dives into the negative effects of carbohydrates, and processed foods, and how the modern diet has led to health issues like obesity and diabetes.

Tune in to find out why real food, not drugs, is the key to staying healthy and full!

[00:01 - 02:28] The Shift to Processed Foods and Its Impact on Health

Man-made food, introduced in the 1970s, correlates with rising disease rates.

Our bodies naturally regulate hunger when fed real, nutrient-rich foods.

Diseases like obesity, diabetes, and cancer surged after the introduction of processed foods.

Drug companies capitalize on treating diseases caused by poor nutrition.

[02:29 - 06:19] The Role of Nutrients in Hunger and Satiety

Hunger is the body’s signal that it needs nutrients like amino acids, fatty acids, vitamins, and minerals.

Animal proteins provide all essential amino acids, while plants require supplementation.

Eating nutrient-dense foods, particularly animal proteins and fats, helps maintain long-term satiety.

The right nutrients regulate hormonal signals that keep you feeling full.

[06:20 - 12:10] How Protein and Fat Keep You Full

Meat and fats digest slowly, keeping you full for hours

How meat stimulates hormones like cholecystokinin and peptide YY to signal fullness.

The process of digestion from the mouth to the intestine ensures long-lasting satiety.

The powerful effect of amino acids and fatty acids on appetite regulation.

Why a fatty meal can keep you full for up to 48 hours.

[12:11 - 21:47] The Problem with Carbohydrates

Carbohydrates are broken down into glucose, leading to quick spikes in insulin.

Unlike proteins and fats, carbs don't keep you full and can make you hungrier.

How constant carbohydrate intake leads to insulin resistance and inflammation.

Dr. Steve warns about the hidden dangers of ultra-processed carbs in modern diets.

[21:48 - 35:57] The Dangers of Appetite-Suppressing Drugs

These drugs artificially delay stomach emptying, causing a variety of health issues.

Long-term effects include malnutrition, muscle loss, and serious side effects.

Dr. Steve urges listeners to avoid these medications and switch to a nutrient-rich diet.

How relying on these drugs only masks the real problem: poor nutrition.

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:

“Our bodies have always known how to feel full on its own.” - Dr. Steve Hughlett

“The reason our body makes us feel hungry is because it needs nutrients.” - Dr. Steve Hughlett

“You do not need a drug. We've never needed a drug.” - Dr. Steve Hughlett

“Carbohydrates have nothing that helps keep you satisfied when you eat carbohydrates. And actually you're going to see it actually makes you more hungry.’ - Dr. Steve Hughlett

Carbohydrates have nothing that helps keep you satisfied when you eat them. And actually, you're going to see it makes you more hungry.

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In this episode, Dr. Steve and his wife Theresa welcome back Casey Ruff to dive deep into the world of metabolic health and low-carb lifestyles. They explore Casey’s journey from traditional fitness advice to embracing ketogenic and carnivore diets, the impact of intermittent fasting on metabolism, and the surprising benefits clients have experienced under his guidance.

Casey Ruff is a seasoned certified personal trainer with over 17 years of experience, specializing in low-carbohydrate lifestyles like ketogenic and carnivore diets. He co-founded Boundless Body LLC with his wife Bethany during the 2020 pandemic and has helped thousands of clients achieve their best lifestyle through movement, lifestyle management, and nutrition. Casey hosts the popular podcast Boundless Body Radio, boasting over 500,000 downloads, and The How To Make a Podcast Podcast. He resides in South Jordan, Utah, with his wife, their two dogs, and a cat. In his free time, Casey enjoys cycling, playing hockey, and paddleboarding.

[00:01 - 17:52] Insights on Health, Nutrition, and Metabolic Testing

Many people are unaware of the adverse effects of medications and poor nutrition advice.

Traditional calorie counting methods may not accurately reflect true metabolic needs.

Shifting to low-carb, ketogenic, or carnivore diets has shown surprising health benefits.

Fasting can boost metabolic rate and lead to better fat loss results.

[17:53 - 30:11] Comparing Eating Patterns: OMAD, Intermittent Fasting, and Frequent Meals

Fasting can significantly increase metabolic rate and improve fat loss.

Eating once a day (OMAD) shows different metabolic effects compared to frequent meals throughout the day.

Overeating can sometimes help recover a slowed metabolism, leading to long-term fat loss.

Traditional nutrition advice is often outdated and may not reflect how the body truly works.

[30:12 - 52:18] The Impact of One Meal a Day and Protein Intake

One meal a day doesn't necessarily lead to muscle loss; data shows muscle mass remains stable.

High protein intake keeps people full longer, reducing overall calorie consumption naturally.

Intermittent fasting leads to better energy levels and reduced hunger without sacrificing muscle.

Excess carbs are easily stored as fat, while a fat-based diet supports better metabolic health.

[52:19 - 01:00:40] Closing Segment

Casey explains that OMAD doesn't lead to muscle loss, and many clients experience stable muscle mass.

Focus on getting full with high-protein and high-fat foods instead of worrying about restrictions.

Casey offers personal training and nutrition coaching both virtually and in person, tailored to client needs.

He offers free 30-minute consultations, providing valuable tips and insights for clients' wellness journeys.

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:

“Don't worry so much about the things you can't have..” - Casey Ruff

“I started to find low carbohydrate diets. And the interesting thing there was not only would those people burn lots of fat while they were exercising, but they'd be burning tons of fat while they were resting.” - Casey Ruff

“If you did a diet that was too calorie-restricted and you were exercising a lot and it was too much that you would eventually drop your metabolic rate.” - Casey Ruff

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In this episode, Dr. Steve and his wife Theresa dive into the benefits and practicalities of intermittent fasting (IF). They discuss how intermittent fasting can help keep insulin levels low, promote fat loss, improve metabolic health, and even free up your time. Whether you're new to intermittent fasting or looking for tips to enhance your current routine, this episode offers valuable insights to help you achieve your health goals.

[00:01 - 06:07] Understanding Intermittent Fasting and Time-Restricted Eating

Intermittent fasting involves eating within a 6-8 hour window.

Time-restricted eating is a method within intermittent fasting, that focuses on specific meal times.

Both approaches aim to keep insulin levels low for better health.

Gradually ease into intermittent fasting by slowly delaying your first meal each day.

Differentiate between hunger and starvation; eating if necessary is okay, especially when starting.

[06:08 - 14:48] Planning Your Fasting Window

Choose an 8-hour eating window that fits your schedule.

Focus on protein and fat-rich foods to stay full longer.

Avoid carbohydrates and processed foods that spike insulin.

Nutrient-dense foods like meats provide essential vitamins and minerals.

Eating nutrient-dense meals helps maintain energy and supports weight loss.

[14:49 - 27:27] Practical Tips During Intermittent Fasting

Hunger often passes quickly; distract yourself with water or a simple activity.

Stick to unsweetened beverages like black coffee, tea, or water to avoid breaking your fast.

Stay hydrated by drinking half your ideal body weight in ounces of water daily.

Incorporate electrolytes if you’re cutting carbs to maintain balance and reduce hunger.

Regular movement helps manage hunger and supports overall health during fasting.

[27:28 - 35:28] Why Fast? The Benefits of Intermittent Fasting

Fasting promotes fat loss while preserving muscle by keeping insulin levels low.

Improves metabolic health by allowing the body to switch between burning fat and glucose for energy.

Lower glucose levels during fasting enhance brain function and reduce free radicals.

Fasting reduces inflammation and promotes longevity, leading to a healthier life.

With fewer meals, fasting frees up time for other activities, offering convenience and mental clarity.

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:

“Big benefit of intermittent fasting is fat loss without muscle loss.” - Dr. Steve Hughlett

“Another positive effect that you get with intermittent fasting is when you go that long without eating. You find you have a lot more time on your hands to do other things.” - Dr. Steve Hughlett

“Intermittent fasting improves metabolic health because it gets your insulin levels low. You burn your own fat for energy source.” - Dr. Steve Hughlett

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In this episode, Dr. Steve dives into the critical role of insulin in managing diabetes and explains the differences between type 1 and type 2 diabetes. He discusses the impact of different types of carbohydrates on insulin levels, the dangers of insulin resistance, and the severe condition known as diabetic ketoacidosis (DKA). This episode provides practical advice for managing diabetes through diet and careful insulin management to prevent serious complications.

[00:01 - 03:47] Understanding Insulin and Its Impact on Health

Insulin is an energy-storage hormone released by the pancreas.

Fat does not increase insulin levels, but carbohydrates do.

High insulin levels are linked to diabetes and various organ failures.

Type 2 diabetes is caused by insulin resistance, not just high blood glucose.

[03:48 - 10:31] The Role of Carbohydrates in Insulin Response

Carbohydrates break down into glucose, raising insulin levels significantly.

God-made carbs (fruits, vegetables) have a different insulin impact than man-made carbs.

Processed carbs lead to sustained high insulin levels, causing insulin resistance.

The liver manages glucose by storing it as glycogen or converting it to fat.

[10:31 - 20:54] Type 1 vs. Type 2 Diabetes

Type 1 diabetics don’t produce insulin, leading to high glucose and fat burning.

Type 2 diabetes is caused by excessive carbohydrate intake and insulin resistance.

Historical terms like "juvenile diabetes" and "adult-onset diabetes" are now obsolete.

Mismanagement of insulin in type 2 diabetics leads to “double diabetes.

Proper nutrition is crucial for managing both types of diabetes, with a focus on reducing carbs.

[20:55 - 31:53] Diabetic Ketoacidosis (DKA) and Its Dangers

DKA occurs when insulin is absent, leading to high glucose and ketone levels.

Symptoms include sweet-smelling breath and dangerously high blood glucose.

Rapid reduction of blood glucose in DKA can cause cerebral edema.

Slow glucose reduction and proper insulin management are vital in DKA treatment.

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:

“Too high blood glucose and type 2 diabetes is a symptom of insulin resistance.” - Dr. Steve Hughlett

“We have a new condition called double diabetes. That's when you have both type one diabetes because your pancreas doesn't produce any insulin and type two diabetes because you're eating so many carbohydrates, giving yourself so much insulin, you actually make yourself insulin resistant.” - Dr. Steve Hughlett

“What's bad with diabetic ketoacidosis is if we bring the glucose down too fast.” - Dr. Steve Hughlett

“Insulin is an energy storage hormone.” - Dr. Steve Hughlett

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In this episode, Dr. Steve and his wife Theresa dive into the transformative teachings of Joe Dispenza with their returning guest, Angela Jenkins. Angela shares her health journey and the profound impact of attending Dispenza's retreats. The discussion highlights the importance of changing thoughts to change life outcomes, the science behind cellular healing, and the practical applications of meditation and positive thinking. Discover how clear intentions and elevated emotions can help manifest desired changes and improve overall well-being.

[00:01 - 16:02] The Power of Thoughts

Your thoughts create your feelings, which drive your actions and results.

Be cautious with what you're thinking, as thoughts manifest into reality.

The first step in making any major life change is altering your mindset.

Thoughts influence emotions, and managing them is crucial for personal transformation.

[16:03 - 26:30] Meditation for Healing

Meditation played a pivotal role in Angela's recovery from kidney issues.

Angela emphasizes the importance of making meditation a daily habit.

Learn different meditation techniques and their benefits.

Practicing mindfulness helps reduce stress and promotes healing.

[26:31 - 40:33] Energy and Intention

Set clear intentions to attract desired outcomes.

Pairing intentions with positive emotions amplifies their power.

Positive thoughts and feelings can attract positive outcomes.

Real-life examples of how intention and emotion have manifested changes.

[40:34 - 44:33] Practical Tips for Daily Integration

Begin with just five minutes of meditation and gradually increase.

Use positive affirmations to reinforce a healthy mindset.

Incorporate meditation and positive thinking into your daily routine.

Join meditation groups or online communities for support and accountability.

[44:34 - 57:43] Closing Segment

Strategies for managing negative thoughts and emotions.

Techniques to keep yourself in the parasympathetic nervous system for healing.

The importance of consistent practice for lasting change.

Embrace challenges as opportunities for growth and learning.

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:

“When people are stressed, their health fails.” - Angela Jenkins

“If you can take charge of that emotional stress, which is essentially what meditation does, you can ultimately control the outcomes of your health too.” - Angela Jenkins

“Thoughts become things. So be very cautious with what you're thinking.” - Angela Jenkins

“You cannot create from lack. It's not possible. You can create things you might not want in your life from lack, but you cannot create from lack. And so you have to recognize that you're doing it and just choose differently. ” - Angela Jenkins

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In this episode, Dr. Steve dives into the fundamental question of why we eat. He explores the various reasons behind our eating habits, from stress and boredom to social events and addiction. He explains the five essential nutrients our bodies need to thrive and breaks down the importance of proteins, fats, and the often misunderstood role of carbohydrates. Understanding the science behind hunger and satiety will empower you to make better dietary choices.

[00:01 - 03:18] Reasons Why We Eat

The different motivations for eating, such as stress, boredom, and social interactions.

Eating out of habit and its implications.

The concept of carbohydrate addiction and its origins.

The impact of RJ Reynolds and Philip Morris on food addiction.

[03:19 - 11:51] Essential Nutrients for the Body

The five essential nutrients: amino acids, fatty acids, vitamins, minerals, and water.

The breakdown of proteins into amino acids and their importance.

The role of fats and the essential fatty acids our bodies need.

Why carbohydrates are not essential and the body's ability to function without them.

[11:52 - 28:48] How Our Body Processes Food

Digestion of protein and fat, using the example of a ribeye steak.

The role of enzymes like protease and lipase in breaking down nutrients.

The long digestive process of proteins and fats versus carbohydrates.

Hormones involved in satiety: peptide YY and cholecystokinin.

The impact of carbohydrates on insulin levels and glucose management.

[28:49 - 33:26] The Influence of Food Companies

How food companies use ultra-processed foods to create addiction.

The role of advertising, availability, and affordability in promoting unhealthy foods.

The dangers of vegetable and seed oils in processed foods.

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:

“The key to feeling full is eat a meal that has a lot of protein and a lot of fat.” - Dr. Steve Hughlett

“The purpose of eating is because our body needs certain nutrients in order to grow, heal, thrive and survive.” - Dr. Steve Hughlett

“You could go your entire life, never put a carbohydrate in your mouth and live perfectly fine and actually probably way more healthy than most people are today.” - Dr. Steve Hughlett

“The reason we get hungry is because our body is lacking nutrients.” - Dr. Steve Hughlett

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In this episode, Dr. Steve and his wife, Theresa, delve into the importance of whole foods, discuss the impact of ultra-processed foods on health, and share practical tips and recipes for maintaining a nutritious diet free from man-made ingredients. They emphasize the necessity of real, God-made foods and provide insights into differentiating between healthy whole foods and harmful processed ones.

[00:01 - 10:03] Understanding Whole Foods and Nutrition

The difference between whole foods and ultra-processed foods.

Historical perspective on dietary guidelines and their impact.

The role of ultra-processed foods in increasing insulin levels and inflammation.

The importance of single-ingredient foods and avoiding chemicals.

[10:04 - 15:34] Practical Tips for Eating Whole Foods

Simple whole food swaps for everyday meals.

Creating delicious and healthy Mexican beef bowls without the carbs.

Cheeseburger bowls: Enjoying your favorites without the bun.

Make a supreme pizza salad to satisfy your cravings.

Breakfast ideas: Scrambled eggs, deviled eggs, and hard-boiled eggs.

[15:35 - 27:40] Personal Recipes and Meals

Steak and shrimp: Preparation and benefits of mixed protein meals.

Low-carb lasagna: Using sliced deli chicken instead of pasta.

Spaghetti alternatives: Use miracle noodles or zucchini noodles.

Chicken salad: The recipe uses rotisserie chicken, cottage cheese, and various vegetables.

Egg life wraps: Using egg white wraps for various meals.

Snacks: Greek yogurt with cottage cheese and coconut.

Soup for fall and winter: New England clam chowder with added meats.

[27:41 - 31:30] Closing Segment

All foods should have a base of protein and fat.

Carbs turn into glucose, causing high insulin levels and diseases.

Many don’t realize their food choices cause health issues. Essential nutrients are vital.

Salads need protein and healthy fats to be nutritious.

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:

“Ultra-processed foods are killing us. They don't kill us immediately. So you don't realize because if it killed us immediately, we wouldn't eat it. So it takes years and decades for some of us for it to finally show up in our bodies with our unhealthy metabolism and cholesterol and heart disease and diabetes and cancers.” - Theresa Hughlett

“A lot of times we need to feed our mind. And because if our mind is tired or weak, or we're stressed, we will want to default to go back to those ultra-processed foods.” - Theresa Hughlett

“I don't think people realize that how bad the food that they eat is actually causing most of their sicknesses. Most of the medications they're on, it's because of the nutrition.” - Dr. Steve Hughlett

“If it doesn't rot, you shouldn't have it in your mouth. I mean, the things that don't rot are the things that are nothing but chemicals that can sit on your countertops for months and not change.” - Dr. Steve Hughlett

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In this episode, Dr. Steve and his wife Theresa dive into the power of mindful eating and the crucial role our thoughts play in achieving weight loss and overall health. They emphasize how our mindset can shape our actions and outcomes. By changing our mindset and planning ahead, we can overcome common stumbling blocks. They also emphasize the importance of a strong "why" and the influence of our environment and relationships on our journey.

[00:01 - 08:26] The Power of Thoughts

The poem emphasizes that mindset shapes success and failure.

Thoughts create feelings, which in turn drive actions and results.

Change starts with a decision and maintaining a positive mindset.

Planning ahead helps overcome cravings and maintain healthy habits.

[08:27 - 19:39] The Transition to a Healthier Lifestyle

Focus on the transition period; it's the hardest part.

Every food choice should align with your weight loss goals.

Planning ahead helps avoid unhealthy cravings.

Choose supportive friends and limit time with negative influences.

[19:40 - 35:29] The Importance of a Strong Why

Planning ahead prevents last-minute unhealthy choices.

Recognize and overcome excuses to stay on track.

Change your thoughts to change your habits and outcomes.

Maintain focus on your "why" to stay motivated.

[35:30 - 00:00] Closing Segment

Focus on what you can control; let go of what you can't change.

Avoid negative influences and media; instead, focus on positive aspects of life.

Use the serenity prayer to maintain perspective: accept what you can't change, change what you can, and know the difference.

Surround yourself with supportive people and environments to achieve your health goals.

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:

“You can have success or you can have excuses, but you cannot have both.” - Dr. Steve Hughlett

“What you put in your mouth is a choice. One hundred percent your choice.” - Dr. Steve Hughlett

“Choosing to do it and then believing that it's possible.” - Theresa Hughlett

“Just because you can't lose, the weight, or you haven't in the past, doesn't mean you can't in the future because that's, again, our thoughts that we're thinking about.” - Theresa Hughlett

“Realize there are things that you cannot change. Don't waste your worries on that.” - Dr. Steve Hughlett

“Do not sit there and waste valuable energy, valuable thoughts on things you cannot change. And put them all on the things that can change and the things that you want to change.” - Dr. Steve Hughlett

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In this episode, Dr. Steve dives deep into the often-misunderstood topic of carbohydrates. Following up on his previous discussions about the importance of protein and fats, he now unravels the truths and myths surrounding carbs. Discover why human beings, unlike animals, need guidance on what to eat and learn how modern dietary guidelines and food industries have skewed our understanding of essential nutrients. Dr. Steve dives into the digestive process, the role of glucose, and the effects of modern dietary guidelines. This episode promises to enlighten you on how your body processes different macronutrients and the impact of carbohydrates on your health.

[00:01 - 04:33] The Fundamentals of Carbohydrates

Introduction to carbohydrates and their role in nutrition.

The basic building blocks: glucose, amino acids, and fatty acids.

Essential amino acids and fatty acids vs. non-essential glucose.

The evolution of dietary guidelines and their impact.

[04:34 - 16:43] Digestion and Metabolism of Carbohydrates

How proteins, fats, and carbs break down in the body.

The role of digestive enzymes: protease, lipase, and amylase.

The cephalic phase of digestion and insulin response.

The role of GLP-1 and GIP hormones in managing glucose.

The effects of modern medications on insulin and glucose levels.

[16:44 - 28:33] Carbohydrates and Health Implications

The liver's role in processing glucose and storing glycogen.

The relationship between high triglycerides and carbohydrate intake.

The myth of LDL cholesterol and cardiovascular disease.

The real culprits: insulin resistance, inflammation, and small dense LDLs.

[28:39 - 39:34] Good vs. Bad Carbohydrates

Identifying good carbs: natural fruits and vegetables.

The pitfalls of ultra-processed carbs and sugar.

The toxic effects of high fructose corn syrup and seed oils.

Practical dietary advice: focus on protein, fats, and minimal carbs.

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:

“Human beings are the only animals on the planet that have to be told what to eat.” - Dr. Steve Hughlett

“There's no such thing as an essential glucose. Your body doesn't need it. Your body can make all the glucose that it needs.” - Dr. Steve Hughlett

“The cause of our obesity is all of our carbohydrate intake, especially by all these manmade foods.” - Dr. Steve Hughlett

“If you have very high triglycerides. Stop eating carbohydrates.” - Dr. Steve Hughlett

“High insulin, high glucose, inflammation, and small dense LDL cause deterioration of your blood vessels. And that's what causes cardiovascular disease.” - Dr. Steve Hughlett

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In this episode, Dr. Steve clears up the myths about fat and cholesterol, explaining why they are important for our health. He shows how drug and food companies have wrongly made us think that fat causes heart attacks, obesity, and diabetes. Dr. Steve highlights the need for healthy fats for energy, hormones, and cell repair while pointing out that carbohydrates and bad fats are the real problems. Listen in to understand why fat is essential and how to make better food choices for a healthier life.

[00:01 - 09:53] Importance of Fat

Fats and cholesterol are vital for energy storage and overall health.

Macronutrients break down into amino acids (proteins), fatty acids (fats), and glucose (carbs).

Fat stores energy and insulates the body, aiding in nerve repair.

[09:54 - 23:10] How Fats Are Processed in the Body

Proteins, fats, and carbs are broken down into amino acids, fatty acids, and glucose.

Fats and proteins trigger hormones that signal fullness to the brain.

Fats are absorbed via chylomicrons in the lymphatic system.

VLDL, IDL, LDL, and HDL transport fats, with HDL regulating cholesterol.

[23:11 - 31:32] The Benefits of Fat as an Energy Source

Fat provides 9 calories per gram, over twice the energy of carbohydrates.

Low insulin levels promote fat burning, while high levels cause fat storage.

Healthy fats include avocado oil, coconut oil, extra virgin olive oil, tallow, lard, eggs, and butter; avoid vegetable and seed oils.

High LDLs don't cause heart disease; the real culprits are high insulin, glucose, inflammation, and carbohydrate intake.

[31:33 - 39:26] Closing Segment

A faulty 1950s study by Ansel Keys wrongly blamed fat for heart disease.

Low-fat guidelines led to increased rates of obesity, diabetes, and other diseases.

Food companies promote low-fat products to boost sales, despite their negative health impacts.

Fat and cholesterol are essential; avoid processed carbs and vegetable oils to maintain health.

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:

“Fat is good for our body. Cholesterol is good, vital. We have to have it to live.” - Dr. Steve Hughlett

“The nutrients your body needs is protein, fat, cholesterol, water, vitamins, and minerals. That's all it needs.” - Dr. Steve Hughlett

"The only carbohydrates you should ever eat are real God-made fruits, real God-made vegetables, and that's it.” - Dr. Steve Hughlett

“As far as a plant, the only healthy fat that you're going to get is avocado oil, coconut oil, and extra virgin olive oil.” - Dr. Steve Hughlett

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In this episode, Dr. Steve delves into the critical role of protein in our diet and overall health. He explores why protein is essential for the body's structure, function, and energy regulation. From the recommended daily intake to the best protein sources, Dr. Steve provides practical advice and insights to help you optimize your nutrition. Tune in to learn how to enhance your diet with the right amount and type of protein, and understand the impact of protein on your body's processes and well-being.

[00:01 - 04:19] The Importance Of Protein

Half of our body's non-water mass is protein.

Proteins form bones, ligaments, tendons, organs, and skin.

Enzymes from proteins drive essential chemical reactions.

Proteins balance hormones and support immune function.

Protein is for structure, not energy; fat is the main energy source.

[04:20 -16:53] Protein Requirements and Intake

RDA for protein is a minimum and often underestimated.

Aim for 0.8 to 1.2 grams of protein per pound of ideal body weight.

Proteins break into amino acids; animal proteins are more nutrient-dense.

20 amino acids; 9 essential must be obtained from food.

Higher protein is needed during growth, illness, and injury.

[16:54 -28:22] Protein Sources and Satiety

Dietary protein prevents muscle and bone loss.

Ghrelin hormone triggers hunger when nutrients are lacking.

Cholesterol is vital for every cell, especially the brain.

Protein and fat keep you fuller longer than carbohydrates.

Carbs quickly convert to glucose, leading to frequent hunger.

[28:23 - 37:39] Sources of Protein

Excellent sources: beef, chicken, pork, fish.

Lean meats for weight loss; red meats for healthy fats and omega-3s.

Eggs and Greek yogurt are nutrient-dense superfoods.

Prefer whey or animal protein shakes; avoid soy-based ones.

Use protein powder in recipes like protein balls and egg wraps.

Keep snacks like deviled eggs, beef sticks, and Greek yogurt handy.

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:

“Every single structure in our body is made out of protein. Every single tissue, so our bones, ligaments, tendons, liver, brain, skin, fingernails. I mean everything, every organ is made up of protein.” - Dr. Steve Hughlett

“Protein is not supposed to be used for energy.” - Dr. Steve Hughlett

“When you look at the recommended daily allowance or the RDA, these are way underestimating your protein needs.” - Dr. Steve Hughlett

“A nutrient-dense, the most protein you can get, the most amino acid you can get in a small amount is with animal protein.” - Dr. Steve Hughlett

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In this episode, Dr. Steve and his wife Theresa welcome back Angela Jenkins, who shares updates on her journey since releasing her book "Destination Real Food," which delves into the impacts of industrialized food systems on health. They discuss the importance of understanding food origins, the benefits of local food systems, and practical tips for healthier living. They also touch on Angela’s podcast, "The Well Fed Neighbor," and explore biohacking techniques like fasting and gardening for better health.

Angela Jenkins, a Registered Dietitian with 32 years of experience, has explored the root causes of health issues linked to the industrialized food system. She advocates for regenerative agriculture, emphasizing its benefits for health, ecosystems, and local economies. Angela encourages everyone to grow their own food, regardless of the scale, and to enjoy the simplicity of preparing nutritious meals at home. When not immersed in her work, she loves exploring the Ozarks with her dog, Remo. Discover more about her work at www.allhealthislocal.com.

[00:01 - 05:28] Understanding Food Transparency and Real Food

Introduction of Angela Jenkins and her new book "Destination Real Food."

Discussion on the lack of food transparency in America.

Misleading food labels and harmful hidden ingredients.

Importance of knowing the source of food and asking the right questions.

Challenges in identifying real food and the impact of the industrialized food system on health.

[05:29 - 19:25] The Dangers of Seed Oils and Supplement Quality

Comparison of health impacts: junk food, smoking, and seed oils.

Long half-life of seed oils and their harmful effects on the body.

Chemical processes in oil extraction and their detrimental health impacts.

Recommendations for healthier cooking oils: olive oil, coconut oil, and avocado oil.

Necessity of supplements due to modern dietary deficiencies and the importance of third-party reviews.

[19:26 - 38:08] Practical Steps for Healthier Eating and Living

Strategies for obtaining healthier food: local sourcing and asking questions.

Benefits of soil quality and regenerative agricultural practices.

Importance of fasting and intermittent fasting for health.

Maintaining low insulin levels for effective fat burning.

Encouragement to start small with changes, like growing your own food and supporting local food systems.

[38:09 - 41:53] The Well Fed Neighbor Podcast Insights

Angela Jenkins and Sarah Waddell host "The Well Fed Neighbor" to promote local food systems.

The podcast discusses national events' impact on local food systems.

Features guests like urban homesteaders and local farmers to share real-life stories.

Emphasizes reconnecting with food sources and supporting local farmers.

Highlights the historical context of local food systems.

[41:54 - 54:24] Fasting, Biohacking, and Practical Health Tips

Advocates start with intermittent fasting.

Encourages growing your own food.

Criticizes the industrialized food system and harmful additives.

Stresses buying local and organic produce.

Recommends using third-party supplement reviews.

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:

“Redeveloping food systems is going to be absolutely essential for our health moving forward.” - Angela Jenkins

“It makes all the difference in the world when you're done eating and you don't feel poorly.” - Angela Jenkins

“Your health is a journey. You know, we all run up against something that kind of stops us in our tracks.” - Angela Jenkins

“Our food and our food systems are quite literally making us ill. And unless folks understand what those influences are, there's no way. There's no way to make good choices.” - Angela Jenkins

“The addiction to the industrialized food is real, you know, they are coming up, they have combinations of food ingredients that keep you wanting more of it. They are well known to be doing this.” - Angela Jenkins

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In this episode, Dr. Steve dives into the third part of our diabetes series, focusing on actionable steps to prevent, stop, or reverse type 2 diabetes. Discover the critical role of insulin in managing diabetes, the impact of modern dietary guidelines, and why certain foods and medications might be making things worse. Dr. Steve emphasizes the importance of eating natural, God-made foods and reducing stress to keep your insulin levels low. Tune in to learn how simple dietary and lifestyle changes can help you take control of your health and defeat type 2 diabetes for good.

[00:01 - 05:20] The Basics of Diabetes

Recap: What is diabetes? It's not just high blood glucose; it's prolonged high insulin levels.

The truth about medications: Why they can't cure diabetes and may even worsen it.

Understanding insulin: The body's energy storage hormone.

[05:21 - 19:48] The Role of Insulin and Energy Storage

How insulin levels influence fat and glucose usage in the body.

Glycogen storage: Where and how your body stores glucose.

The impact of insulin on fat storage and why it's crucial to keep insulin levels low.

The misconceptions about dietary guidelines and their link to obesity and diabetes.

[19:49 - 28:09] Food and Lifestyle Choices

Foods to avoid: Man-made foods, high fructose corn syrup, and vegetable oils.

The importance of reading food labels and avoiding hidden sugars and chemicals.

Recommended foods: Single ingredient items, healthy fats, and proteins.

Beverages to avoid and healthier alternatives like water, unsweetened coffee, and tea.

[28:10 - 33:03] Practical Steps to Reverse Type 2 Diabetes

The key to managing diabetes: Keeping insulin levels low by reducing stress and carbohydrates.

The importance of eating natural, God-made foods.

Essential dietary changes: Prioritizing healthy fats and proteins over carbohydrates.

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:

“If you are going to eat a food with a label, make sure there's going to be less than three or four ingredients on that label.” - Dr. Steve Hughlett

“You've got to change your thoughts instead of saying something sweet. Oh, you've got to have it, say something. This is sweet, this is bad for my body and I don't want it.” - Dr. Steve Hughlett

“You do not ever have to eat a carbohydrate. Your body does not need them.” - Dr. Steve Hughlett

“Keep this very simple. If it doesn't look like God made, if it's not a real meat, real fruit, a real vegetable, or water, just don't eat it.” - Dr. Steve Hughlett

“You want to get the taste of sweet out of your mouth. You don't want something sweet in your mouth because it's going to make you hungry and it's going to make you eat more.” - Dr. Steve Hughlett

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In this episode, Dr. Steve explains what diabetes really is, clearing up common misunderstandings about the condition. Discover how insulin resistance is key in developing diabetes and why controlling insulin levels is vital for good health. Dr. Steve also talks about how our bodies work to stay balanced, how diet affects insulin resistance, and the importance of being able to switch between using fat and glucose for energy. Join us to learn the basics of diabetes and prepare for our next episode on how to prevent and reverse type 2 diabetes.

[00:01 - 06:12] What is Diabetes?

Explanation of diabetes not being solely about high blood sugar.

The role of insulin resistance in diabetes.

Homeostasis and the body's desire for balance in various levels.

The pleasure center of the brain and its relation to addiction, including food addiction.

[06:13 - 20:47] Insulin and Energy Storage

Definition and function of insulin as an energy storage hormone.

The two forms of energy storage: are glycogen (glucose bricks) and fat.

Importance of metabolic flexibility: switching between fat and glucose for energy.

Effects of high insulin levels: storing fat and preventing fat burning.

[20:48 - 25:44] Diabetes Types and Symptoms

Explanation of type 1 diabetes: lack of insulin production.

Description of type 2 diabetes: prolonged high insulin levels.

Introduction of double diabetes: the combination of type 1 and type 2.

The three P's of diabetes: are polyuria, polydipsia, and polyphagia.

[25:45 - 30:34] Long-term Effects of High Insulin and Glucose

How high insulin and glucose levels damage blood vessels.

The microvascular complications: retinopathy, nephropathy, and neuropathy.

The macrovascular complications: are heart disease, stroke, and more.

The dangers of ignoring diabetes and the progression to severe health issues.

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:

“Glucose in the blood is what stimulates insulin.” - Dr. Steve Hughlett

“Diabetes is not a disease of having too high of blood sugar like everybody is trying to tell you. Diabetes is caused by insulin resistance.” - Dr. Steve Hughlett

“High insulin makes us store fat. Low insulin makes us burn fat.” - Dr. Steve Hughlett

“Whether you're type one or type two, you can still do very, very well by not putting glucose in your mouth.” - Dr. Steve Hughlett

“When you keep your insulin levels too high for too long, you end up with insulin resistance.” - Dr. Steve Hughlett

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In this episode, Dr. Steve explores the real causes of diabetes, focusing on how it's not just about high blood sugar, but primarily about insulin problems. He clarifies the critical differences between type 1 and type 2 diabetes and discusses how our body uses insulin to manage energy from food. Dr. Steve breaks down the effects of dietary choices on our health, offering insights into how what we eat directly influences our risk of developing diabetes.

[00:01 - 08:57] Essential Roles of Insulin and Energy Sources

Insulin stores and regulates energy from the food we consume.

The body uses glucose for immediate energy and fat for sustained energy.

Glucose provides quick energy needed during stress-related fight-or-flight responses.

Fat is crucial for ongoing energy, cell renewal, hormone production, and absorbing vitamins.

[08:58 - 16:03] Stress Response and Energy Management

Stress triggers cortisol release from adrenal glands, stimulating glucagon production in the pancreas.

Cortisol causes the liver to convert glycogen stores into glucose for immediate energy.

The body uses glucose for immediate needs and fat for sustained energy, adjusting based on stress levels.

Post-stress, as insulin levels drop, the body switches from using glucose to burning stored fat for energy.

[16:04 - 26:29] Post-Meal Blood Glucose Dynamics

Consumed glucose raises blood sugar, which is regulated to avoid kidney excretion.

Glucose initially powers immediate activities, and excess replenishes liver and muscle glycogen.

Surplus glucose is converted to triglycerides and stored in fat cells.

Carbohydrates spike insulin, controlling fat storage and energy usage.

[26:30 - 30:29] Closing Segment

Managing diabetes might be simpler than thought: reducing glucose intake is key, despite common medical advice to use insulin.

Lowering carbs and focusing on natural foods helps keep insulin levels low.

High insulin levels from a high-carb diet can worsen insulin resistance and increase the risk of serious health issues.

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:

“Diabetes is not an issue of high blood sugar or high blood glucose. That is a symptom of diabetes. Diabetes is actually due to insulin issues. It's all about your insulin.” - Dr. Steve Hughlett

“When your insulin levels are high, it forces you to store fat. When insulin levels are low, It forces you to burn fat. So you cannot store fat and burn fat at the same time.” - Dr. Steve Hughlett

“If your body cannot handle the glucose load, quit eating it.” - Dr. Steve Hughlett

“Every time you eat, say, is this have a carbohydrate? Is this gonna make my insulin levels go up? And if it is, you might want to not eat it.” - Dr. Steve Hughlett

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In this episode, Dr. Steve and his wife Theresa explore the essentials of goal setting. They discuss the importance of setting meaningful goals, focusing on immediate steps, and planning ahead to overcome obstacles. The episode highlights the power of positive thinking and emotional attachment in achieving goals, offering practical techniques to rewire your brain for success.

Join them for insights and motivation on your goal-setting journey.

[00:01 - 04:53] Setting Meaningful Goals

Understanding the significance of setting goals that truly matter to you.

Make goals enjoyable and align them with personal growth.

The importance of focusing on the next immediate step rather than the entire journey.

Small business owners' examples of why knowing every step upfront can be overwhelming.

[04:54 - 12:59] Planning Ahead for Goal Success

Anticipate obstacles and plan your strategies in advance.

Replace processed foods with healthier options by planning your meals.

Rewire your brain with positive thoughts and avoid negative thinking patterns.

Use an emotional attachment to your goals to keep you driven and focused.

[13:00 - 21:16] Harnessing the Power of Positive Thinking

The power of positive thinking and the impact of thoughts on goal achievement.

Techniques for replacing negative thoughts with positive ones.

The role of emotions in maintaining motivation and commitment.

Stories of dramatic transformations achieved through mindset shifts.

[21:17 - 28:47] Closing Segment

Identify goals that truly matter and understand why you want to achieve them.

Avoid overwhelm by concentrating on the immediate next step toward your goal.

Anticipate challenges and create strategies to handle them in advance.

Achieving small goals boosts confidence and motivates you to set and achieve more.

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:

“A goal means that there's something in your life that you want to improve.” - Dr. Steve Hughlett

“The best way to keep with a goal is to make tiny steps and you continuously achieve those goals. And that gives you that momentum.” - Dr. Steve Hughlett

“You have to change your thoughts in order to change your life.” - Dr. Steve Hughlett

“If you plan ahead and you stick to your plan, 90 percent of the time, you're going to start believing that you're actually capable of setting this goal.” - Theresa

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In this episode, Dr. Steve addresses the overuse of medications for chronic conditions like diabetes and high blood pressure, pointing out that these often only mask symptoms rather than tackle the root causes such as insulin resistance. He advocates for eliminating carbohydrates and emphasizes the health benefits of animal proteins and animal fats. Dr. Steve also highlights the manipulative practices of the pharmaceutical and food industries in shaping health policies. He argues strongly for choosing natural, unprocessed foods over industry-driven solutions, promoting informed dietary choices as essential for genuine health and well-being.

[00:01 - 06:00] Symptom Management vs. Root Causes

The excessive use of medications for conditions like diabetes only treats symptoms.

Insulin resistance and inflammation are true underlying health problems.

Advocates for a diet rich in animal proteins and fats, and recommends eliminating carbohydrates to combat health issues.

The influence of pharmaceutical and food industries on health policies and practices.

[06:01 - 15:38] Unveiling the Root Causes of Modern Diseases

High carb intake keeps insulin levels elevated, leading to resistance.

Processed foods contain harmful chemicals that trigger inflammation.

The big agribusinesses for promoting carbohydrate-heavy crops like corn, wheat, and soy, which are staples in processed foods.

Food and drug companies design products to be addictive, maximizing dependency.

[15:39 - 19:57]The Hidden Dangers of Modern Diets

Cut exposure by choosing natural foods over processed ones.

Excessive omega-6 from vegetable oils causes inflammation, unlike balanced animal fats.

Fructose in processed foods fuels inflammation and disrupts health.

Continuous high glucose intake leads to insulin resistance and can damage organs.

[19:58 - 25:04] Exposing Misleading Health Claims

Companies push profitable health myths, like the false dangers of red meat.

Fiber is marketed as essential only because it doesn’t get absorbed, unlike beneficial meats.

Promoted as essential by companies profiting from sugary, non-satiating foods.

Highlights how commercials for unhealthy products and medications manipulate consumer perceptions.

[25:05 - 32:35] Closing Segment

The marketing-driven creation of "prediabetes" and lowering of A1C levels to increase drug sales.

Diabetes drugs often worsen the underlying condition by increasing insulin resistance.

Extensive side effects from classes of diabetic and blood pressure medications.

Advocates for natural, unprocessed foods as essential for health and disease prevention.

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:

“If this is this medication you're just taking for a short period of time, that's fine. If it's a medication that they're telling you're going to be taking the rest of your life, that's not fine. That's a drug that is not curing anything.” - Dr. Steve Hughlett

“If you really want to reverse your type two diabetes, which they tell you is chronic irreversible and progressive, that's only, if you take medications for it. When you change your nutrition, you can totally get rid of this.” - Dr. Steve Hughlett

“They want to teach you that they have a pill to cure your every ill. That's their motto. And that's not true.” - Dr. Steve Hughlett

“The problem with the statins is the way they lower your cholesterol is actually poison your cells.” - Dr. Steve Hughlett

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In this episode, Dr. Steve and his wife Theresa engage in a captivating conversation with Helen Sernett, host of the "Sleep List" podcast. Helen shares her transformation from enduring a high-stress career to becoming an advocate for the importance of sleep, sparked by her battle with insomnia. This discussion explores the serious health consequences of neglecting sleep and provides Helen’s innovative approach to promoting better sleep practices through her podcast.

Helen Sernett, a former nonprofit fundraiser, turned her life around after confronting the severe impact of a work-centric lifestyle on her health. Once a believer in the mantra "Work hard and sleep when you're dead," she experienced significant mental and physical health issues due to chronic overwork and lack of rest. Helen's recovery journey led her to appreciate the critical importance of sleep, prompting her to launch her podcast, "Sleep Lists." Through her podcast, she helps others achieve better sleep by providing soothing audio content designed to assist in falling and staying asleep. Helen is now a dedicated advocate for balanced living and the vital role of rest in maintaining health and well-being.

[00:01 - 13:09] The Origin of "Sleep List"

Discussion on the serious health implications of sleep deprivation that Helen experienced.

Helen shares how chronic insomnia pushed her to quit her high-stress job.

The conception of "Sleep List" was born from Helen's need for sleep aids that didn't exist.

The initial recordings were made on her iPhone and the evolution into a podcast.

Explains the podcast's approach: soothing list readings aimed at helping listeners fall asleep.

[13:10 - 36:15] Health Benefits and Lifestyle Changes from "Sleep Lists"

Helen noted better mental health and fewer physical issues after improving her sleep.

Improved sleep significantly increased Helen's daily productivity and energy.

Emphasizes the need for dietary changes and sleep prioritization for overall health.

Helen advocates for recognizing sleep's essential role in health, comparable to diet and exercise.

[36:16 - 50:58] Sleep Strategies and Personal Anecdotes

Emphasizes the restoration benefits of lying still and pretending to sleep.

Suggests staying in bed during early wake-ups to maintain restfulness.

Recommends controlling light exposure and minimizing noise for better sleep.

Avoid heavy meals close to bedtime to aid digestion and enhance sleep quality.

[50:59 - 56:29] Closing Segment

Advises against consuming sugar, carbs, and caffeine before bed to prevent sleep disruption.

The benefits of incorporating protein in the last meal to sustain fullness and support sleep.

Recommends investing in quality bedding that suits personal needs for better sleep management.

The importance of temperature regulation and a dark, quiet environment to enhance sleep quality.

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.

Connect with Helen: https://www.sleeplists.com/

Sample of "Sleep Lists" podcast of presidents

List of Presidents: Click Here

Tweetable Quotes:

“Good sleep impacts all of the same areas of health that diet and exercise impact and it takes up a third of our day, a third of our lives.” - Helen Sernett

“Even just resting still and pretending to sleep has some of the benefits of sleep.” - Helen Sernett

“When we're sleeping, we're able to create new habits and some of the habits that I had to create from being depressed was to stop thinking negatively and to reflect on the moment and things that make me happy or bring me joy.” - Helen Sernett

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In this episode, Dr. Steve delves into the mechanics of blood pressure medications, discussing their functions, the body’s natural blood pressure regulation system, and the significant side effects they can cause. He highlights the interconnectedness of Type 2 diabetes and high blood pressure, emphasizing the role of lifestyle and diet in managing these conditions. Dr. Steve critically examines the pharmaceutical industry’s influence on medical standards and advocates for a return to natural foods to reduce medication dependency.

[00:01 - 06:13] Blood Pressure Medications Overview

Blood pressure medications treat symptoms rather than curing the underlying condition.

Historical perspective on how blood pressure standards have been lowered over time by pharmaceutical companies.

Impact of diet on blood pressure and insulin resistance.

[06:14 - 14:15] ACE Inhibitors and Receptor Blockers

The renin-angiotensin system and how ACE inhibitors work.

The shift from natural remedies to pharmaceutical interventions in blood pressure management.

Adverse effects of ACE inhibitors and the importance of consulting a doctor when pregnant.

[14:16 - 19:59] ARBs and Alpha Blockers

Angiotensin Receptor Blockers (ARBs) and their function in managing blood pressure.

Overview of Alpha-blockers and their role in blood vessel dilation.

Insight into the complications and multiple adverse effects of these medications.

[19:60 - 30:06] Beta Blockers and Other Medication Classes

The function of Beta-blockers in slowing the heart rate to manage blood pressure.

Introduction to other classes of blood pressure medications like Calcium Channel Blockers and Diuretics.

Warnings about the potential severe adverse effects of these medications.

[30:07 - 33:30] Closing Segment

Avoid reliance on medications and adopt a healthier lifestyle.

The importance of eating unprocessed, natural foods and avoiding man-made products.

Return to traditional eating habits to improve overall health and reduce medication dependence.

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:

“All blood pressure medications do is treat the symptom of high blood pressure. It doesn't do anything to cure it.” - Dr. Steve Hughlett

“Anytime you take a pill to take care of a problem, it is never curing that problem. It is only symptomatic relief.” - Dr. Steve Hughlett

“Drugs that act directly on the renin-angiotensin system can cause injury and death to the developing fetus.” - Dr. Steve Hughlett

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In this episode, Dr. Steve and his wife Theresa delve into the significance of goal setting and prioritizing life's essentials using their F.I.R.S.T. values for their framework—Financial, Intellectual, Relational, Spiritual, and Train Physical goals. They share insights on how effective goal-setting directs one's personal journey and enhances fulfillment and purpose.

[00:01 - 03:38] The Importance of Setting Goals

Discussion on why setting goals is crucial for personal development.

Differentiate passive existence from active goal-oriented living.

How unintentional goals like maintaining a home implicitly shape our actions.

Encouragement to set goals that enhance joy and personal satisfaction.

[03:39 - 08:44] Understanding Values Through "Big Rocks"

Introduction to Stephen Covey's "big rocks" metaphor for prioritizing life's important aspects.

Explanation of sorting life priorities: big rocks, gravel, and sand.

The concept of big rocks represents core personal values.

Reflection on how this principle has guided the hosts' life choices.

[08:45 - 15:02] Aligning Goals with Personal Values

Exploration of the FIRST acronym (Financial, Intellectual, Relational, Spiritual, Trained Physical) as a framework for setting goals.

Importance of aligning goals with personal values to ensure meaningful achievements.

How mismatched goals can lead to dissatisfaction in work and personal life.

Setting and pursuing personal goals rather than conforming to others' expectations.

[15:03 - 21:38] Practical Goal-Setting Strategies

Tips for listing potential life goals and stretching personal aspirations.

Importance of writing down goals to avoid getting lost in daily trivialities.

Strategies for organizing goals under the FIRST values to maintain focus.

The role of prioritization in achieving goals effectively.

[21:38 - 31:27] Closing Segment

The benefits of journaling for keeping track of progress towards goals.

How weekly goal reviews can prevent feeling overwhelmed and keep priorities clear.

Maintaining goal focus influences daily choices and enhances life fulfillment.

Regular goal-setting fosters personal development and boosts self-confidence.

Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.

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Tweetable Quotes:

“If you don't set a goal, you're just gonna be doing everybody else's goals.” - Theresa Hughlett

“When you're journaling every week, it keeps it in top of mind. It's top of mind awareness.” - Dr. Steve Hughlett

“If you're unhealthy and you realize you need to change, you won't improve or stay the same without a plan.” - Theresa Hughlett

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In this episode, Dr. Steve interviews Dr. Joseph and explores why people visit the dentist and how oral health is closely linked to overall bodily health. They delve into the impacts of diet on dental health, the effectiveness of dental practices, and the crucial role of early dental visits.

Dr. Joseph Dills, DDS, based in Springfield, MO, is a dedicated partner at Parkcrest Dental Group. A Drury University and UMKC School of Dentistry alum, Dr. Dills has practiced dentistry since 2001, focusing on restorative, cosmetic, and implant dentistry. His commitment to professional development and community involvement is evident from his roles in the Rotary and on the board of the Children’s Smile Center, as well as through his active participation in church and community services. Married to Kellie for 22 years and a father of two, he enjoys golf, paddle boarding, and running, embodying his belief in the importance of whole body health.

[00:01 - 17:39] Understanding Dental Visits

People often visit dentists due to pain, similar to responding to a car's check engine light.

Introduce children to the dentist six months after the first tooth appears to prevent future issues.

Diets high in sugars and refined carbohydrates can significantly increase the risk of tooth decay and gum disease.

Maintain oral hygiene through regular brushing, flossing, and using fluoride toothpaste to strengthen enamel.

[17:40 - 29:30] The Impact of Diet on Oral Health

Diets high in sugars and carbohydrates increase the risk of tooth decay and gum disease.

Regular chewing of firm foods like vegetables and meats strengthens the jawbone and teeth.

A healthy diet supports good dental health; systemic health directly affects oral conditions.

Maintaining good oral hygiene practices and regular dental check-ups can prevent complex dental issues.

[29:31 - 42:13] Effective Oral Hygiene Practices

Tongue scraping reduces mouth bacteria significantly.

Swishing coconut oil can decrease oral bacteria but is less efficient than brushing.

Electric toothbrushes are preferred for their effectiveness and gentleness on gums.

Avoid sugary and acidic drinks; opt for water and nutrient-rich foods to improve oral health.

[42:14 - 01:08:00] Debunking Myths and Emphasizing Preventative Care

Sugar significantly contributes to tooth decay by creating an acidic environment that harms teeth.

Saliva neutralizes acids and remineralizes teeth with essential minerals.

Cavities arise from poor diet and hygiene, not calcium loss from pregnancy or genetics.

Myths such as "sugar dissolves quickly so it doesn't cause cavities" and "pregnancy depletes calcium from teeth" are incorrect.

Regular dental visits catch early signs of serious conditions like oral cancer and maintain overall oral health.

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:

“What I eat affects what I do. What I do also affects what I eat.” - Dr. Joseph Dills

“Diet impacts the body, yes, but it also impacts the teeth.” - Dr. Joseph Dills

“The earlier tooth decay starts in the mouth, the more severe the problem for a lifetime.” - Dr. Joseph Dills

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In this episode, Dr. Steve and his wife, Theresa, share transformative insights on making lifestyle changes by starting with your thoughts. They introduce the concept of “pre-deciding” as a daily and weekly foundational step to commitment, emphasizing the power of mindset in achieving personal health and wellness goals.

[00:01 - 06:27] Pre-Deciding to Commit

The significance of deciding in advance to commit to lifestyle changes.

How changing your thoughts is the first step toward any lifestyle change.

Share personal experiences on the effectiveness of planning meals and activities.

The risk of falling back into old habits due to tiredness or stress highlights the value of pre-decision.

[06:28 - 15:29] Building a Healthy Lifestyle

Shifts focus from quick fixes to long-term mindset changes for health improvements.

Use one's time and energy, referencing Einstein's theory of relativity to underscore the relativity of time in lifestyle changes.

The significance of setting realistic, small goals to building momentum and confidence.

[15:30 - 21:44] Nutrition and Physical Well-being

Advocacy for consuming real, chemical-free foods for better health.

Movement, stretching, and outdoor activities as essential components of a healthy lifestyle.

The importance of adequate sleep and hydration for overall well-being.

[21:45 - 28:03] Closing Segment

The power of gratitude, meditation, and prayer in maintaining a positive outlook and coping with stress.

Avoid the pitfalls of negative media and focus on blessings and positive aspects of life.

Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.

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You can also check us out on Youtube.

Tweetable Quotes:

“Don't be focused on time, how fast you can get this off. It's not about speed. It's about going in the right direction.” - Dr. Steve Hughlett

“Whatever you pre-decide stick to it.” - Dr. Steve Hughlett

“Don't eat for comfort, eat for nutrition.” - Dr. Steve Hughlett

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In this episode, Dr. Steve dives into the adverse effects of diabetic medications. He uncovers the hidden risks behind common treatments, such as Sulfonylureas, Thiazolidinediones, Metformin, GLP-1 Agonists, DPP-4 Inhibitors, and SGLT2 Inhibitors. Learn how these medications may exacerbate insulin resistance and contribute to serious health complications. Gain insight into the importance of nutrition and making informed dietary choices to mitigate medication dependency and promote long-term health.

[00:01 - 08:35] The Diabetes Medication Dilemma

Diabetes drugs may reduce blood sugar but can also increase insulin resistance.

Diabetic medications treat symptoms rather than addressing the root causes.

Managing diabetes effectively requires focusing on nutrition rather than relying solely on medication.

Processed foods lack nutrients, contributing to diabetes progression and poor health.

[08:36 - 17:54] The Importance of Proper Nutrition

Breaks down the essential components of a nutritious diet: protein, fat, vitamins, and minerals.

Challenges common misconceptions about dietary needs, particularly the unnecessary emphasis on carbohydrates.

Highlights the risks of man-made foods and advocates for whole, unprocessed foods for optimal health.

[17:55 - 23:28] Diet's Impact on Medication and Health

Poor diets increase medication dependence and side effects.

Some diabetes drugs may worsen insulin resistance.

Statins lack proof of heart disease prevention and pose risks.

Nutritional changes have significantly driven up diabetes globally.

[23:29 - 33:37] Diabetic Medication Adverse Effects

Sulfonylureas: 33 adverse effects including heart issues and low blood sugar.

Thiazolidinediones: 24 adverse effects, risk of bladder cancer, heart failure; black box for heart failure.

Biguanides (Metformin): 28 adverse effects, mainly GI issues, B12 deficiency; black box for lactic acidosis.

GLP-1 Agonists: 50 adverse effects, risks include kidney injury, thyroid tumors; investigating links to suicidal thoughts.

DPP-4 Inhibitors: 25 adverse effects, including severe joint pain and heart failure.

SGLT2 Inhibitors: 31 adverse effects, risks of kidney injury, bone fractures, amputations.

[33:38 - 36:59] Closing Segment

Every meal choice directly influences health and potential medication dependence.

Understanding the connection between diet and health allows for conscious, healthier eating decisions.

Prioritizing convenience or emotional eating can lead to adverse health effects and increased medication.

Making informed dietary choices is crucial for long-term health and avoiding the cycle of medication dependency.

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:

“Every single drug has adverse effects.” - Dr. Steve Hughlett

“The more adverse effects you have, the more money they make, because more drugs that can put you on and the more adverse effects you have.” - Dr. Steve Hughlett

“All medications, they may fix one thing, but they have multiple adverse effects.” - Dr. Steve Hughlett

“If you're addicted to carbohydrates, if you're eating for that, you're going to eat the types of foods that's going to put you on these medications.” - Dr. Steve Hughlett

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In this episode, Dr. Steve dives into the intricate world of diabetic medication. With over 30 years of experience as a doctor of pharmacy, he expertly breaks down the mechanisms, histories, and main issues, including adverse effects, of six primary classes of diabetic drugs. This discussion sheds light on the fact that while these medications address symptoms, the real key to overcoming diabetes lies in dietary changes, not drugs.

[00:01 - 08:58] Sulfonylureas And Thiazolidinediones

Sulfonylureas: Stimulate insulin production; associated with weight gain and insulin resistance.

First discovered in 1942, with advancements leading to a new generation in 1984.

Thiazolidinediones: Boost insulin sensitivity but risk serious side effects..

The increase in type 2 diabetes and new medication classes correlate with dietary shifts towards higher carbohydrate intake.

[07:11 - 19:31] Biguanides And GLP-1 Agonists

Metformin: Reduces glucose production; U.S. approved in 1994 due to lactic acidosis risks.

GLP-1 Agonists: Popular for weight loss; may increase insulin resistance.

Potential for insulin resistance and side effects like nausea and gastroparesis.

[13:37 - 27:35] DPP-4 Inhibitors And SGLT2 Inhibitors

DPP-4 Inhibitors: Regulate insulin by blocking the DPP-4 enzyme.

May worsen insulin resistance in type 2 diabetes.

SGLT2 Inhibitors: Facilitate glucose excretion via urine without altering insulin levels.

Provide cardiovascular and renal benefits but risk of ketoacidosis.

[27:36 - 33:52] Closing Segment

Stress on diet over medication for diabetes management.

Recommends a diet rich in meat and fats for fullness and nutrients.

Urges a shift towards nutrient-rich foods to potentially reverse diabetes.

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:

“If you're taking Ozempic or anything like that just to make yourself feel full, stop the drug and eat meat and fat, and you'll do the same thing without all these problems.” - Dr. Steve Hughlett

“If you're on metformin, that's great, but you can get off; but you have to change your nutrition before you can do that.” - Dr. Steve Hughlett

“Keeping your blood glucose levels low is the key to decreasing heart attacks and stroke. That's a lie.” - Dr. Steve Hughlett

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In this episode, Dr. Steve talks about what Type 2 diabetes really is, explaining why it's not just about sugar levels but mainly about our insulin levels and inflammation due to what we eat and our body's reaction to it. He discusses how changing what we eat is much more important and much more effective than medications, with all of their numerous adverse effects, in dealing with diabetes. Dr. Steve also sheds light on how ultra-processed foods cause health problems by both increasing insulin levels and increasing inflammation in our bodies and offers tips for eating better to improve your health.

[00:01 - 07:11] Understanding Type 2 Diabetes

Type 2 diabetes is characterized by high glucose levels, but this is a symptom rather than the cause.

The root causes are insulin resistance and inflammation throughout the body.

Key strategies include maintaining low blood glucose levels to prevent insulin resistance and avoiding environmental and dietary chemicals that contribute to inflammation.

[07:12 - 18:22] Dietary Guidelines and Type 2 Diabetes

The shift in dietary guidelines in 1977 promoted increased carbohydrate intake, leading to higher diabetes rates.

There is no such thing as an essential carbohydrate; our bodies can produce glucose through gluconeogenesis.

The emphasis on plant-based carbohydrates and the reduction in animal-based foods contribute to increased insulin resistance and type 2 diabetes prevalence.

[18:23 - 23:10] The Impact of Food Industry Practices

Food companies profit from promoting processed foods over natural, God-made foods, contributing to the diabetes epidemic.

Obesity and diabetes rates have soared from 5% to 40-50% since the change in dietary guidelines.

Insulin resistance and inflammation, crucial factors in type 2 diabetes, are exacerbated by continuous high glucose intake and processed foods.

[23:11 - 32:16] Closing Segment

Eliminating man-made, ultra-processed foods and focusing on animal-based proteins and fats can reverse type 2 diabetes.

Type 2 diabetes is portrayed as incurable to maintain the profitability of food and pharmaceutical industries.

Opt for nutrient-rich, whole foods to prevent type 2 diabetes and boost health.

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:

“High glucose is just a symptom of type two diabetes. That's not the cause. The cause of type two diabetes is insulin resistance and inflammation all throughout your body.” - Dr. Steve Hughlett

“You don't have to eat any carbs at all ever, and you'll be doing perfectly fine.” - Dr. Steve Hughlett

“The only reason [Type 2 diabetes] is a long term chronic disease is because you keep eating the same food.” - Dr. Steve Hughlett

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In this episode, Dr. Steve dives into the critical topic of the A1C laboratory test, an essential tool for monitoring blood sugar levels and managing diabetes. He aims to give listeners the knowledge they need, explaining why the A1C test is crucial for people with obesity and type 2 diabetes. Dr. Steve shows how A1C levels and average blood sugar are connected and how diet affects these important health signs. He supports eating more animal proteins, highlighting how good nutrition can prevent and reverse diabetes and improve health.

[00:01 - 03:32] Understanding A1C Tests

A1C tests are crucial for managing blood glucose in obesity and type 2 diabetes.

The US faces high obesity and type 2 diabetes rates compared to countries like China and Japan.

Man-made foods with harmful ingredients fuel the health crisis.

Type 2 diabetes is caused by insulin resistance, manageable through diet.

[03:33 - 10:41] Understanding Hemoglobin A1C

A1C measures glucose attachment to hemoglobin over 3-4 months, reflecting recent blood glucose levels.

Red blood cell lifecycle links to hemoglobin's oxygen transport and glucose attachment.

Hemoglobin function in gas exchange is pH-dependent, affecting oxygen and carbon dioxide transport.

Differentiates adult (A) from fetal (F) hemoglobin, focusing on adult hemoglobin's glucose attachment.

[10:42 - 17:09] Understanding A1C and Glucose Levels

A1C measures glucose bonded to hemoglobin, indicating 3-4 month blood sugar averages.

Various factors, including iron levels and certain health conditions, impact A1C accuracy.

EAG calculators translate A1C levels to average glucose, aiding in blood sugar monitoring.

Revised A1C standards post-2009 reflect controversial shifts in diabetes diagnosis criteria.

[17:10 - 22:07] Closing Segment

A1C, or hemoglobin A1C, measures glucose attached to hemoglobin, indicating average blood sugar levels.

A1C below 8 is manageable without diabetic medication; focus on reducing carbohydrate intake.

Reject the myth that type 2 diabetes is irreversible; proper nutrition can improve insulin resistance and health overall.

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:

“The more carbohydrates you eat, the more glucose you're putting in your body, the higher insulin levels go and the more insulin resistance you get.” - Dr. Steve Hughlett

“Type 2 diabetes is not a problem of high blood glucose. That is a symptom of the underlying problem. The actual problem is insulin resistance.” - Dr. Steve Hughlett

“An A1c that's less than eight, you're still fine. You do not need to be on diabetic medications if you will change your nutrition.” - Dr. Steve Hughlett

“Anything that affects your red blood cells will also affect your A1C.” - Dr. Steve Hughlett

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In this episode, Dr. Steve explores the term "pre-diabetes," tracing its origins, diagnostic changes, and the influence of dietary shifts and pharmaceutical interests. He emphasizes the critical role of nutrition in managing blood sugar levels and questions the expanding definition of pre-diabetes in public health.

[00:01 - 08:12] Historical Insights on Diabetes and Nutritional Guidelines

Introduction to the concept of pre-diabetes encountered at health conferences.

High blood sugar indicates insulin resistance, advocating for addressing underlying causes.

Introduction of "pre-diabetes" term in 2001 by ADA, and its implications.

The term "pre-diabetes" was introduced in 2001, leading to confusion and controversy.

[08:13 - 15:34] The A1C Criteria and its Implications

How the A1C test measures blood sugar and its role in identifying diabetes.

Revision of the A1C criteria over time, from 9% to 6%, and then to 5.7% by the ADA.

The creation of 72 million more potential diabetic patients in the US by lowering the A1C threshold.

The influence of drug companies and financial incentives on the expanded definition of pre-diabetes.

[15:35 - 21:22] Reassessing Pre-diabetes Treatment and Its Consequences

2018 research shows many pre-diabetics return to normal A1C levels without intervention.

Surge in diabetes drugs post-1980s, despite lack of new medications in preceding decades.

Over 100 new treatments targeting pre-diabetes, despite lack of evidence to prevent diabetes.

Medication for pre-diabetes is often prescribed off-label, raising concerns about efficacy and safety.

Financial incentives drive lower A1C thresholds, increasing potential patient numbers.

[21:23 - 29:20] Closing Segment

The critical role of nutrition in reversing type 2 diabetes and the limitations of diabetic medications.

The expansion of the pre-diabetes definition and its financial benefits for various stakeholders.

Criticizes the broad definition of pre-diabetes, leading to unnecessary medication for many.

Emphasizes nutrition as an effective strategy for diabetes prevention and management.

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:

“The main reason for this is because of financial conflicts. That's why they came up with the term prediabetes. That's why they keep dropping the A1C lower and lower because they get more and more people.“ - Dr. Steve Hughlett

“The reason why you're gonna go from pre-diabetes to diabetes is because you never change your nutrition habits.” - Dr. Steve Hughlett

“All medications have adverse effects. They're gonna fix one thing and they're gonna mess a lot of things up.” - Dr. Steve Hughlett

“The only way to treat truly treat type two diabetes is to change your nutrition.” - Dr. Steve Hughlett

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In this episode, Dr. Steve explores the truth about statins through the book "How Statin Drugs Really Lower Cholesterol and Kill You One Cell at a Time" by James and Hannah Yosef. He challenges the effectiveness and safety of statins, reveals their side effects, and questions the pharmaceutical industry's claims. This insightful discussion urges listeners to seek informed healthcare advice and consider the role of diet in maintaining health.

[00:01 - 08:58] Opening Insights about Learning Statins

Dr. Steve shares a personal goal of daily reading, leading to the discovery of a significant book on statins.

Introduction of the book "How Statin Drugs Really Lower Cholesterol and Kill You One Cell at a Time" by James and Hannah Yosef.

Emphasis on the podcast being for educational purposes, not medical advice.

[08:59 - 15:48] The Reality of Statins Explained

Discussion on what statins are and their widespread promotion by pharmaceutical companies.

Critical examination of statins' mechanism of action and their actual effects on the body.

Insight into the misconception about cholesterol and LDL levels related to heart disease.

[15:49 - 25:23] Unveiling the Truth Behind Statin Effects

Statins' role in blocking vital cell functions, leading to potential cell death.

Highlights the low reporting rate of statin side effects.

Lists various health issues linked to statin use.

[25:24 - 30:33] Closing Segment

Discusses pharmaceutical companies' misleading practices.

Urges conversations with doctors about statins.

Advocates for nutrition over medication for health.

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:

“Lowering LDLs the way these do is the worst thing you can do for your body, and it actually does kill you one cell at a time.” - Dr. Steve Hughlett

“With statins, these are not adverse effects. These are direct effects. This is exactly how statins work.

They work to starve and kill your cells.” - Dr. Steve Hughlett

“Yes, statins do lower your blood cholesterol, but no, there's no reason to do that.” - Dr. Steve Hughlett

“This is exactly how statins work. They work to starve and kill your cells.” - Dr. Steve Hughlett

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In this episode, Dr. Steve continues to unravel the intricacies of our carbohydrate addiction. He provides practical tips for overcoming addictive eating patterns, emphasizing the importance of understanding nutritional misinformation and fostering a supportive environment.

[00:01 - 08:51] Understanding Food Addiction Design

Recap of the part 1 episode on the origin of food addiction.

Discussion on the 5 A's of the addiction model: age, advertising, availability, affordability, and addictive substances.

Impact of food addiction on health and the economy. Importance of breaking free from addictive food patterns for personal health and well-being.

[08:52 - 16:39] Optimizing Health Through Nutrient-Dense Eating

Embrace a meat-based diet rich in essential nutrients like fat and protein.

Challenge deceptive marketing tactics employed by food and drug industries.

Educate yourself on the truth behind fat, cholesterol, and cardiovascular health.

Empower your health journey by prioritizing nutrient-dense, God-made foods over processed alternatives. .

[16:40 - 32:38] Revamping Your Nutrition Plan

Identify problematic foods causing adverse reactions.

Eliminate processed foods with gluten, added sugars, and artificial additives.

Prioritize nutrient-dense options like real meats and healthy fats.

Seek support from community groups to overcome carbohydrate addiction and improve health.

[32:39 - 34:26] Closing Segment

Assistance is available to break free from unhealthy food cycles.

Developing programs to guide towards healthier lifestyle choices.

Utilize resources like books, podcasts, and documentaries for education.

Remain vigilant against biased sources influenced by food and drug companies.

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:

“Fat and cholesterol is vital to life.” - Dr. Steve Hughlett

“They said this is your fault if you're obese. You need just to eat less food and exercise more. It's a lie.” - Dr. Steve Hughlett

“Do not believe that high cholesterol causes cardiovascular disease. It is a lie.” - Dr. Steve Hughlett

“If you eat all this toxic sludge that is man-made, there are no nutrients in it, so your body still will remain hungry, and you'll be hungry all through the day. Again, that's by design.” - Dr. Steve Hughlett

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In this episode, Dr. Steve sheds light on how our carbohydrate addiction is not our fault but rather a result of intentional design. He explores the manipulation tactics used by food and drug companies and offers insights into breaking free from this cycle.

[00:01 - 07:15] Understanding the Influence of Processed Foods

Recognition of widespread carbohydrate addiction as a result of intentional industry manipulation.

Historical insights into tobacco companies' shift to promoting food addiction.

Analysis of marketing strategies, like the "5 A's" model, used to perpetuate addiction.

Clarification that addiction is not a personal failing but a consequence of deliberate marketing tactics.

[07:16 - 17:33] Impact of Advertising on Carbohydrate Addiction

Surge in advertising targeting children, promoting sugary, fatty foods.

Correlation between advertising and rising obesity rates.

Ultra-processed foods are made widely available via vending machines, checkout stands, and gas stations.

The affordability of nutrient-poor foods reinforces addiction to cheap ingredients.

[17:34 - 26:53] Brain Manipulation by the Food Industry

Brain Structure: Prefrontal cortex for reasoning vs. Limbic system for pleasure.

Addiction Cycle: Limbic system overrides logical thinking, fostering cravings.

Deceptive Marketing: Ads promote addictive foods, mocking moderation.

Peer Influence: Mirror neurons mimic behaviors, impacting lifestyle choices.

[26:53 - 31:03] Closing Segment

Acknowledging Carbohydrate Addiction and Its Causes

Seeking Support and Avoiding Commercial Influence

Embracing Natural, Unprocessed Foods

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:

“There is not a single medication that cures one thing without causing all kinds of damage throughout other parts of your body.” - Dr. Steve Hughlett

“Once you start this addictive road, you can't think logically anymore. And again, this is all by design.”

- Dr. Steve Hughlett

“Please realize this is not your fault. This truly is by design, they make their food so you cannot stop eating it.” - Dr. Steve Hughlett

“That is by design. They want to get these kids as young as possible to be addicted to sugar, to be addicted to carbohydrates.” - Dr. Steve Hughlett

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In this episode, Dr. Steve interviews Jason Bekebrede about his transformative journey toward healthier eating habits. From dissecting food labels to avoiding processed foods, Jason shares insights on making nutritious choices and the positive impact on his health. The interview explores the impact of nutrition on overall well-being and inspires others to embrace a quality life through mindful eating.

Jason Bekebrede, a 46-year-old business owner and Drury University graduate, is the proud owner of Monticello Custom Homes & Remodeling. Married to Leigh for 15 years, he is a devoted father to 10-year-old Campbell and 7-year-old Ethan. Jason's journey to health began when faced with the prospect of cholesterol medication alongside existing blood pressure prescriptions. Opting for a transformative approach, he embraced nutritional changes inspired by Dr. Steve's book, "Your Plate Is Your Fate." Nine months later, Jason's lab results reflected remarkable improvements, affirming his commitment to a cleaner, healthier, and medication-free lifestyle.

[00:01 - 11:07] Revitalizing Health Through Nutrition: Jason's Journey

Jason's initial health concerns and doctor's recommendations for medications.

Detailed analysis of Jason's lab results, showcasing significant improvements in cholesterol levels and ratios.

Reflections on dietary changes, including reduced carb intake and moderation in indulgences like juices and sweets.

[11:08 - 32:31] Lifestyle Transformation

Understanding food as essential nourishment rather than mere cravings.

Acknowledging the design of food and drug industries to profit from sickness.

Encouraging a shift from medication to nutrition for holistic well-being.

Noticing carb-heavy choices in restaurants, emphasizing portion awareness.

[32:31 - 43:38] Elevating Health Through Simple Changes

Prioritizing protein-rich breakfasts and incorporating healthier twists into family meals.

Suggesting tweaks to favorite meals, choosing healthier options, and promoting ingredient awareness.

Exploring the impact of carbs and vegetable oils, sharing reduced pain experiences, and success stories in ditching gout meds.

Increasing exercise, noting mood improvements, mental clarity, and an overall boost in productivity.

[43:38 - 01:05:42] Closing Segment

Successfully sharing nutritional insights with family, encouraging healthier choices.

Exposing the influence of drug companies, highlighting the need for nutritional solutions over medication.

Emphasizing the simplicity of adopting a nutrient-focused lifestyle for long-term well-being.

Inspiring individuals to prioritize nutrition, dispelling myths surrounding common health issues.

Sharing the success story of getting off blood pressure medication through nutrition.

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:

“The book obviously helped a lot because it was, I mean, you laid it out pretty well in there. About what was good, what was bad, and all that.” - Jason Bekebrede

“It's a great way to go just to try and push it to that next level if it's when you're working out and you want to get better results out of it, or just, you want to fend off the chances of that, all those medications coming your way.” - Jason Bekebrede

“It's rare that I have any foot pain now. It's kind of blew my mind that it was tied to either, you know, both what I was eating and my weight at that time that I was just putting that much more pressure on my feet.” - Jason Bekebrede

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In this episode, Dr. Steve delves into the importance of dietary fiber in nutrition. He breaks down misconceptions and debunks six key fiber myths. From its role in constipation to its impact on heart health and colon cancer, Dr. Steve provides valuable insights. Learn why focusing on real meat and essential nutrients may be a better approach to good nutrition. Discover the truth about fiber and its place in a healthy diet.

[00:01 - 07:52] Understanding Dietary Fiber

Dr. Steve clarifies the role of fiber in nutrition.

Explanation of macronutrients: protein, fat, and carbohydrates.

Highlighting the absence of essential carbohydrates for a healthy body.

Understanding soluble and insoluble fiber and their effects on digestion.

[07:53 - 21:12] Debunking Fiber Myths - Part 1

Myth 1: Fiber cures constipation – The effect of fiber on constipation depends on your water intake.

Myth 2: Fiber lowers blood cholesterol – Cholesterol is essential for hormones, vitamins, and cellular repair.

Myth 3: Fiber prevents blood sugar spikes – Fiber doesn't eliminate the need to control carbohydrate intake.

Myth 4: Fiber aids in satiety and weight loss – The role of fiber compared to a diet rich in meat and animal fat.

[21:12 - 29:27] Debunking Fiber Myths - Part 2

Myth 4: Fiber helps with satiety and weight loss - Eating real animal meat and fat keeps you feeling full without needing fiber.

Fiber doesn't eliminate the need to control carbohydrate intake.

Myth 5: Fiber helps with heart health - Animal fat provides essential short-chain fatty acids for heart health.

Myth 6: Fiber protects you from colon cancer - Undigested fiber in the colon can lead to inflammation and weaken colon cells, potentially exacerbating colon cancer. Low to no-carbohydrate diets can reduce inflammation.

[29:28 - 35:19] Closing Segment

Carnivore diet provides essential nutrients and keeps you full.

Eating seasonal, locally sourced fruits and veggies is recommended.

Plant toxins, pesticides, and herbicides can harm your health.

Avoid ultra-processed foods and support local farmers for better nutrition.

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:

“Atherosclerosis is caused by out-of-control inflammation and high insulin and high glucose levels. Cholesterol is not what causes atherosclerosis.” - Dr. Steve Hughlett

“So whether it, whether fiber causes constipation or whether it causes or it helps with constipation totally depends on how much water you have in your bowel.” - Dr. Steve Hughlett

“High fiber diet may help reduce your cholesterol, that doesn't mean it's a good thing.” - Dr. Steve Hughlett

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In this episode, Dr. Steve addresses the real causes of obesity, challenging common misconceptions promoted by drug and food companies. He explores the body's homeostasis mechanism and its impact on weight and explains how processed carbohydrates disrupt natural hunger regulation through hormones like leptin and ghrelin. Dr. Steve also highlights the true nature of type 2 diabetes as a symptom of insulin resistance, not solely high blood glucose. The episode emphasizes the importance of choosing natural foods over processed ones to combat obesity and maintain overall health.

[00:01 - 06:03] Understanding Obesity: Differing Perspectives

Contrast between drug/food company views and nutrition science.

Importance of homeostasis in body functioning, including temperature, pH, and essential nutrient levels.

Concept of body weight set point and its regulation through metabolism and hunger.

[06:04 - 11:31] Role of Hormones in Appetite and Metabolism

Influence of leptin from fat cells on satiety and ghrelin from the stomach on hunger.

Impact of carbohydrates on constant hunger due to lack of nutrient density.

Mechanisms of the body in regulating glucose, involving fat as a primary energy source.

[11:32 - 16:54] Insulin Resistance and Type 2 Diabetes

The misconception of type 2 diabetes as solely high blood glucose; is actuality of insulin resistance.

Overstimulation of pleasure centers in the brain leads to resistance (sugar and cocaine analogy).

The relationship between excessive carbohydrate intake and insulin resistance.

[16:55 - 29:55] Dietary Impact on Insulin and Glucose Regulation

Effects of carbohydrate digestion and insulin production on the body's glucose management.

Medications for type 2 diabetes often exacerbate insulin resistance.

Importance of reducing carbohydrate intake for managing type 2 diabetes.

[29:56 - 34:18] Closing Segment

Development of fatty liver disease and other organ failures due to excessive carbohydrate intake.

The gradual impact of carbohydrates turning into fat and causing organ damage over the years.

Emphasis on choosing natural, nutrient-rich foods and avoiding processed carbohydrates for health.

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:

“The reason you're on a maintenance medication is because you do not eat the proper amount of food.” - Dr. Steve Hughlett

“Your body weight set point is a place that your body has found is comfortable for you. It's not necessarily the healthiest, but it knows what your activity level is and it knows what types of food you tend to put in your mouth.” - Dr. Steve Hughlett

“If you want to lose weight, it's not about exercising. It's about what you eat.” - Dr. Steve Hughlett

“You don't just decrease calories and exercise more. You have to change the nutrition you put in your mouth.” - Dr. Steve Hughlett

“The reason you have a high blood glucose is because you have insulin resistance. That is what type 2 diabetes is.” - Dr. Steve Hughlett

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In this episode, Dr. Steve interviews Linda Gill about reversing her pre-diabetes and high cholesterol through diet changes. Inspired by the book "Your Plate is Your Fate," Linda cut out unhealthy foods, focusing on proteins, vegetables, and healthy fats. Her story highlights the power of nutrition in improving health, challenging conventional medication-based approaches.

Linda Gill is 76 years old. She retired at age 68. She has always worked in health care from nursing homes to a podiatry office to taking care of special needs adults. She still works as a volunteer at a hospital once a week and is the proud mother of 2 wonderful children.

[00:01 - 19:59] Linda Gill's Transformation Journey

At 76 years old, Linda faced health challenges like pre-diabetes and high cholesterol, weighing 154 pounds.

Inspired by "Your Plate is Your Fate," she cut out sugars and processed foods, leading to healthier eating habits.

Linda's diet overhaul resulted in a 30-pound weight loss and significant improvements in her cholesterol and triglyceride levels.

Her journey highlights the importance of diet awareness and discipline, proving health can be transformed at any age

[20:00 - 34:09] Linda's Path to Wellness

Stresses the value of regular movement, not just intense exercise.

Adjusted diet to include salads, veggies, and moderate meat.

Emphasizes protein and healthy fats importance.

Focuses on balanced food choices and moderation for sustained health

[34:10 - 45:45] Linda's Advice for Healthy Aging

Linda emphasizes that age shouldn't be a barrier to starting healthy habits.

Her decision to eat healthier was influenced by alarming lab results and insights gained from book "Your Plate is Your Fate."

Her healthcare career highlighted the downsides of over-medication.

The importance of staying informed about health and nutrition, including local food sourcing

[45:46 - 59:25] Closing Segment

Challenges the idea that healthy eating is expensive, comparing it to the higher costs of processed foods.

Highlights buying bulk meat as a cost-effective alternative to grocery store prices.

Advises choosing full-fat dairy products over processed low-fat options.

Addresses the food industry's role in sugar addiction and advocates mindful eating.

Linda shares her success in health improvement through a strong mindset and dietary changes.

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:

“I read your book and made a lot of sense when you said, you know, if god didn't make it don't eat it And I started reading the labels and It was hard at first, but I just cut a lot of that out and I was surprised that I could do it.” - Linda Gill

“My cholesterol was, you know, on the high side and they wanted to put me on a statin and I just kind of went, you know, I don't want any of this stuff.” - Linda Gill

“You can eat healthy if you just watch what you do.” - Linda Gill

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In this episode, Dr. Steve focuses on the importance of recognizing and acting on life's warning signs, from health to diet. He compares the consequences of ignoring minor issues to serious health risks and discusses the dangers of sugar and processed food addiction. Dr. Steve offers guidance on healthier dietary choices and underscores the importance of early warning signs for better well-being.

[00:01 - 06:51] Recognizing Change and Warning Signs

Personal growth is ongoing; you're either improving or declining daily.

Ignoring small issues, like car brake noises, can lead to significant problems.

Minor health symptoms, if overlooked, can escalate into severe conditions.

Pain and fever are crucial warnings from the body, not to be ignored.

[06:52 - 15:21] The Dangers of Addiction and Poor Dietary Choices

Cocaine addiction parallels sugar addiction in its impact on the brain.

Consuming ultra-processed foods can lead to addiction and health issues.

Obesity and the need for medication can stem from poor dietary habits.

Early signs of addiction include an increased craving and dependency.

[15:22 - 24:59] Strategies to Overcome Unhealthy Eating

Choose God-made real foods over man-made ultra-processed ones for better health.

Recognize and address carbohydrate addiction and its withdrawal effects.

Shift your mindset to view unhealthy food as detrimental.

Acknowledge the benefits of healthy eating for long-term well-being.

[25:00 - 32:01] Closing Segment

Avoid sugar and artificial sweeteners to reduce addiction risk.

Replace unhealthy snacks with nutritious, whole-food options.

Focus on real, whole foods and eliminate processed items from your diet.

Choose locally sourced meats and produce for health and cost savings.

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:

“Pain is a good warning sign telling you that there's something wrong. There's something wrong in your body. There's something that's not right.” - Dr. Steve Hughlett

“Sugar and fructose affect your pleasure center in the same way that cocaine does.” - Dr. Steve Hughlett

“You can't change the circumstances that happened to you. All you can change is your thoughts.” - Dr. Steve Hughlett

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In this podcast episode, Dr. Steve interviews AJ Van Camp, who shares his journey from athlete to yoga and fitness enthusiast, highlighting the profound impact on his well-being. AJ discusses the importance of nutrition and a healthy lifestyle, including his experience with ketogenic dieting and intermittent fasting. Currently working in elderly care with Right at Home, AJ emphasizes the significance of fitness and self-care in maintaining a quality life.

AJ Van Camp, influenced by his family's medical background, developed a passion for fitness and health from a young age. Excelling as a youth athlete and into adulthood, he pursued a Bachelor of Science in Community Recreation and gained certifications in Personal Training, Hatha Yoga, and more. Currently, AJ works at "Right at Home" under Ashwin and Amanda Modayil, coordinating care for individuals to safely and comfortably stay in their homes.

[00:01 - 09:43] AJ's Fitness Journey: From Passion to Profession

Cultivated fitness passion from family's medical influence.

Gained Community Recreation degree and yoga, personal training certifications.

Yoga enhanced his physical fitness, focusing on core and flexibility.

Overcame health hurdles, boosting his coaching skills and empathy.

[09:44 - 25:25] Nutrition and Wellbeing: AJ's Balanced Approach

Prioritizes nutrition, focusing on wholesome foods and avoiding unhealthy options.

Revived health through disciplined nutrition and lifestyle.

Recognizes stress's impact on health, using personal and family experiences.

Embraces ketogenic diet and intermittent fasting for health and insulin management.

[25:26 - 35:38] Caring for the Elderly: Fitness and Comfort at Home

Helps elderly clients maintain safety and comfort at home.

Develops custom care plans, integrating nutrition and personal needs.

Emphasizes strength, balance, and flexibility with simple exercises for seniors.

Recommends accessible exercises like squats and wall presses for the elderly.

[35:39 - 49:58] Closing Segment

Dedicated four years to Right at Home, with a focus on preventive healthcare.

Balances client care coordination with hands-on assistance.

Advocates for natural food choices and intermittent fasting.

Champions self-care and healthy decisions as keys to effective caregiving.

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:

“What we put in, is what we get out. That's the bottom line to our health and nutrition.” - AJ Van Camp

“It's simple.It's not complex. People try to make it so complex and they call it dieting. It's just our nutrition of what we need. It's not a diet. it's what our body needs.” - AJ Van Camp

“The pyramid's a scam from what years, It's like 1970s. It was, the government made that pyramid to sell us crap and they're still doing it. I don't understand how they get away with what they've done.” - AJ Van Camp

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In this episode, Dr. Steve emphasizes the importance of choosing a healthy lifestyle over temporary dieting. He links frequent medical visits and medication use to poor dietary choices, highlighting the impact of diet on health issues like high blood pressure and type 2 diabetes. He advises against ultra-processed foods and promotes a nutrient-rich diet focusing on natural fats and proteins. He suggests starting with simple changes, like eliminating sugar-sweetened beverages, to encourage long-term health and well-being.

[00:01 - 06:38] Dieting vs. Healthy Eating

Differentiates between temporary dieting and permanent lifestyle changes for better health.

Frequent medical visits and medication use are linked to poor dietary habits and health issues.

The harmful impact of bad nutrition on conditions like high blood pressure and type 2 diabetes.

[06:38 - 17:52] The Dangers of Unhealthy Eating

Measuring abdominal girth to assess fat storage around internal organs.

Linking modern diets to diseases like fatty liver and potential organ damage.

The harmful effects of fructose, vegetable oils, and ultra-processed carbohydrates.

A need to replace chemical-laden foods with nutrient-rich alternatives for overall health.

[17:53 - 25:29] Importance of Proper Nutrition

Focusing on the necessity of both micro and macronutrients.

Essential vitamins, minerals, and electrolytes needed for bodily functions

Animal-based proteins as key sources of vital nutrients.

Extensive role of proteins in the body, contrasting with the lack of nutrients in ultra-processed foods.

[25:30 - 33:59] Closing Segment

Identifies fat as the best energy source, superior to carbohydrates.

Our bodies are designed to store fat for energy, not to rely on carbohydrates.

Discusses how high insulin levels are influenced by carbohydrate consumption.

Recommends eating natural fats and proteins to maintain energy, reduce hunger, and provide essential nutrients.

Advises against consuming sugar-sweetened beverages and processed foods for better health.

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:

“If you're on medications and you want to quit being on medications, you have to change what you eat.” - Dr. Steve Hughlett

“You do not count calories, do not try to eat the same horrible man-made food and just eat less of it. It's not going to work.” - Dr. Steve Hughlett

“It is not just calories in calories out. And even if it is, that's a whole other aspect also. But it is about nutrients because our body has to go through so many different chemical processes that it needs plenty of proper nutrients for good health, that you do not get with man-made, ultra-processed food.” - Dr. Steve Hughlett

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In this episode, Dr. Steve and his wife Theresa discuss the importance of setting small, achievable health goals. They emphasize the gift of health to your future self and how it not only benefits you but also attracts positive influences. Tune in to learn how to make manageable changes that lead to a healthier and happier you.

[00:01 - 06:09] Giving Your Future Self a Gift

The importance of giving a gift to your future self is similar to setting goals.

Emphasizes the role of thoughts in shaping feelings, actions, and results, and how changing thoughts can lead to positive changes in one's life.

Avoid dwelling on the past and instead focus on envisioning a better future for themselves.

Advises setting manageable and achievable goals to build momentum toward self-improvement.

[06:10 - 11:02] Prioritizing Self-Improvement for a Brighter Future

Taking simple steps in the present can lead to significant improvements in the future.

The importance of self-confidence and discipline in achieving personal goals.

The crucial role of nutrition and dietary choices in health and well-being rather than focusing solely on exercise.

Treating oneself as a priority is essential for self-improvement and better relationships with others.

[11:03 -16:58] Starting Small: Building a Brighter Future Today

The comparison of self-improvement to financial investments for the future.

The challenge of changing habits and taking small steps toward self-improvement.

Importance of cultivating a mindset that makes one's future self proud.

Setting and achieving short-term goals, especially during busy periods.

Reflecting on past achievements to boost self-confidence and momentum for future success.

[16:59 - 23:26] Closing Segment

Emphasizes that simple goals are not cheating but a way to gain momentum.

Significance of health and avoiding medication through nutrition.

Advocates against making jokes about one's health and promotes taking it seriously.

Setting and achieving goals brings a sense of accomplishment and attracts positive influences.

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:

“Our thoughts, they create our feelings and our feelings control our actions. And then that's the results that we get.” - Theresa Hughlett

“You need to make yourself a priority.” - Theresa Hughlett

“When you make your goals, make these goals very. very small, very, very achievable for you. You are not cheating by making simple goals. All you're doing it is making it easy for you to gain momentum towards your big major goal.” - Dr. Steve Hughlett

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In this episode, Dr. Steve and his wife Theresa engage in a captivating conversation with Debbie Weiss, a remarkable individual who has transformed her life through the power of mindset. Join them as they explore Debbie's inspiring journey from adversity to empowerment. From overcoming weight issues, caregiving challenges, and personal struggles, Debbie shares her experiences and insights on how changing one's thoughts can lead to incredible transformations. Discover how she turned her life around, authored a book, launched a podcast, and even fulfilled a childhood dream of owning a heart-themed store. And all of this was achieved after she turned 50 years old. Tune in for a dose of motivation and learn how to rewrite your story through the lens of positivity and resilience.

[00:01 - 18:46] Early Struggles and Mindset Shift

Debbie overcame challenges caring for her father, son with autism, and husband with terminal illness.

Lifelong battle with weight, facing societal and familial expectations.

Emphasis on the power of positive reinforcement through achievable milestones.

Inspiring the possibility of a fulfilling life beyond obstacles.

[18:47 - 35:20] Transformation Journey Begins

Initiated mindset shift after turning 50 and a transformative journey.

Leading by example, emphasizing the importance of self-belief.

Realization that response to events determines life outcomes.

Emphasis on setting achievable milestones for personal development.

[35:21 - 48:13] Overcoming Struggles and Embracing Empowerment

Inspired by life struggles, decided a book was the best way to share her message.

Turned a nostalgic vision into a modern online business, demonstrating adaptability and resourcefulness.

Experienced a significant shift from victimhood to empowerment in various aspects of life.

Aims to liberate individuals from victim mentality, guiding them toward purposeful, fulfilled lives.

[48:14 - 57:24] Closing Segment

Aims to reach individuals intrigued by transformation but stuck in victim mentality.

Highlights the significance of small, consistent steps toward a positive future.

Acknowledges the power within each individual to overcome circumstances and create positive change.

Stresses the importance of acknowledging the past and using it as fuel for positive change.

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 doesn't matter really what the method, it's all in your mind.” Debbie Weiss

“It's that positive reinforcement you're giving yourself when you see yourself achieving those small little goals.” - Debbie Weiss

“I want every person alive now to know what I discovered is stop being a victim. You know, you're in control of your life. Or you should be. We all have the power to do whatever it is.” - Debbie Weiss

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In this episode, Dr. Steve discusses the organic vs. industrial farming debate. Learn about the health impacts of industrial farming, the myths surrounding GMOs, and the importance of choosing organic. Discover how making informed choices can lead to a healthier life and support sustainable farming practices.

[00:001 - 09:18] The Organic vs. Industrial Farming Debate

Exploring the difference between organic and industrial farming methods.

The historical shift from regenerative farming to industrial farming with chemicals.

The health implications of industrial farming and the obesogenic nature of some chemicals.

[09:19 - 19:02] Deconstructing the Myths of Organic Food

Exposure of front groups spreading lies.

The myth that organic is a waste of money.

The truth about GMOs and the dangers of genetically modified organisms.

The hidden toxins in non-GMO products and the importance of looking for the organic seal.

[19:02 - 25:38] The Benefits of Choosing Organic

The nutritional advantages of organic produce, including higher levels of antioxidants and omega-3 fatty acids.

How to identify organic products with the USDA organic seal and what it means.

The cost-saving aspect of buying organic in the long run by avoiding health issues.

[25:39 - 28:44] Closing Segment

The importance of understanding organic labeling and what "organic" really means.

The significance of supporting organic farming for both personal health and the environment.

The call to avoid non-GMO products and prioritize truly organic options.

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:

“They found that a lot of these chemicals that are in our food is actually obesogenic, which means just by eating this type of crops, it actually makes people get more obese.” - Dr. Steve Hughlett

“They found that organic foods have up to 69 percent more antioxidants than nonorganic counterparts.” - Dr. Steve Hughlett

“Just because it says non-GMO, that does not mean it's healthy because they still use all these toxic chemicals.” - Dr. Steve Hughlett

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In this episode, Dr. Steve and his wife Theresa sit down for a fascinating conversation with Dr. Bill and Christina Schindler. Together, they delve into the world of ancestral nutrition, traditional food practices, and their experiences with the Maasai tribe in Kenya, offering a wealth of knowledge and insights that will leave you inspired to explore the rich tapestry of our food heritage.

Christina Schindler, CEO of the Modern Stone Age Kitchen in Chestertown, MD, combines ancestral techniques with modern cuisine to promote community health. She's also the tech-savvy partner of Dr. Bill Schindler, an archaeologist, chef, and co-star of National Geographic's "The Great Human Race." Dr. Bill founded the Eastern Shore Food Lab to revive ancestral dietary practices, and Christina serves as its President. Together, they're redefining nutrition and sustainable food systems.

[00:01 - 21:20] A Journey from Education to Ancestral Nutrition

Christina Schindler's role as CEO of Modern Stone Age Kitchen.

Her focus on combining modern nutrition with ancestral cooking techniques.

Dr. Bill Schindler's background as an archaeologist and chef.

Their joint involvement in the Eastern Shore Food Lab.

They emphasize the importance of traditional fermentation processes in creating nourishing foods.

Dr. Bill and Christina recount their experiences consuming blood and milk with the Maasai tribe in Kenya.

[21:21 - 43:30] Nose-to-Tail Eating and Healthy Food Practices

Discussion on ancestral food practices and their importance.

Emphasizing the importance of nose-to-tail eating and the nutritional value of animal organs, blood, and fat.

Encouraging planning ahead and targeting everyday food choices for transformation.

Distinguishing between store-bought bread and homemade sourdough bread, highlighting the latter's health benefits.

[43:31 - 01:04:00] Sourdough Bread and Fermentation Insights

Sourdough bread is healthier due to natural fermentation.

It's easy to make sourdough bread at home.

Check store-bought "sourdough" for added yeast.

Fermentation enhances flavor and nutrition in foods.

Making healthy, probiotic-rich foods like sauerkraut and kefir.

[01:05:00 - 01:30:38] The Great Human Race - A Survival Journey

Dr. Bill Schindler's role as a co-star on the National Geographic series.

The show's exploration of ancestral diets and survival techniques.

Learning from historical food practices in a modern context.

Dr. Bill's expertise inspires his book "Eat Like a Human."

[01:30:39 - 01:37:16] Sardinia Experience and Blue Zones Insights

Visited Sardinia to learn about traditional food methods, like acorn bread.

Sardinians don't follow a plant-based diet; they consume animal products sustainably.

Sardinians have a deep connection to their food, producing it locally.

Dr. Bill and Christina plan to expand classes and offer immersive food research trips.

[01:37:18 - 01:38:00] Closing Segment

They offer on-demand classes on their website, covering topics like fermented dairy and sourdough.

They focus on building a community through social media and virtual classes for like-minded people.

They're expanding with Modern Stone Age Market and planning immersive trips for food research and shared experiences.

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:

“I've never heard of a group in the world, a traditional diet that doesn't have fermentation at its core.” - Dr. Bill Schindler

“If you want sourdough bread for dinner, you couldn't just come home and put that in the oven. You needed to have that fermentation process. So I think that's a big one for your listeners is planning ahead.” - Christina Schindler

“If you really want to make the biggest impact possible on yourself or your family, then really sit down and figure out what is it that you eat either every day or every week or on a very regular basis. And that's what you should target first.” - Dr. Bill Schindler

“Some people would believe the healthiest people in the world don't have to hire a nutritionist because they don't have any questions about their food. They know where it comes from, the best way to prepare it. It's all very traditional. It was awesome.” - Dr. Bill Schindler

“This is the question to ask. Is it truly sourdough? And if it is truly sourdough, are they also adding yeast? Because a lot of people will make a sourdough loaf of bread, mostly for the flavor profile and the ability to call it sourdough.” - Dr. Bill Schindler

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In this episode, Dr. Steve delves into the controversial debate surrounding red meat and its alleged links to inflammation and type 2 diabetes. He scrutinize the evidence, from observational studies to food frequency questionnaires, and considers the role of biases in scientific research. Dr. Steve also explores the metabolic effects of red meat and dissects the claims made by health publications. Tune in for a fact-based analysis and learn to make informed choices about red meat in your diet.

[00:01 - 05:05] Debunking Red Meat Myths

The claim that red meat causes inflammation.

Observational studies critiqued for lack of empirical evidence.

Misleading health headlines from "reputable" sources questioned.

[05:06 - 11:10] Scrutiny of Recent Scientific Studies

A critical review of the American Journal of Clinical Nutrition's methodology.

Food frequency questionnaires' reliability contested.

The impact of author biases on study outcomes highlighted.

[11:11 - 22:51] The Truth About Meat and Health

Meta-analysis shows no connection between red meat and inflammation or diabetes.

Hazard ratios explained and their minimal presence in meat studies.

Historical dietary trends correlating decreasing meat consumption with health issues.

[22:52 - 26:02] Closing Segment

Importance of understanding the body's reaction to different food groups.

Encouragement to look beyond sensational headlines to actual data.

Dr. Steve advocates for individual health responsibility and skepticism of profit-driven health advice.

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:

“Eating red meat, people who eat just two servings of red meat per week may have an increased risk of developing type two diabetes. All of these articles are crazy. They're lies.” - Dr. Steve Hughlett

“The answer is, does red meat cause inflammation and does red meat cause type 2 diabetes? No and no. Emphatically, no. They do not.” - Dr. Steve Hughlett

“They are a business, let them do their business, but that doesn't mean that you have to eat it. That doesn't have mean that you have to put your health in their hands because that is the worst thing you could possibly do. You want to keep your health in your own hands.” - Dr. Steve Hughlett

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In this episode, Dr. Steve and his wife, Theresa, delve into the inspiring realm of regenerative farming with Joel Salatin, the revolutionary 'Lunatic Farmer.' They dissect the environmental effects of traditional agriculture and celebrate the sustainable practices at Polyface Farm, highlighting Joel's deep-seated belief in nurturing a symbiotic relationship with nature. Joel imparts his wisdom on sustainable living, the essence of ecological balance, and the power of community in shaping our food systems.

Joel Salatin, a trailblazing farmer and advocate, has revolutionized the landscape of sustainable farming in America. At Polyface Farm, nestled in Virginia's Shenandoah Valley, the Salatin family's dedication to nature-driven agriculture has created a template for ecological farming, inspiring a movement that champions the harmony of environmental, economic, and emotional well-being.

[00:00:01 - 00:15:46] Harvesting Wisdom with Joel Salatin

Joel Salatin champions regenerative farming at Polyface Farm, prioritizing soil health and ecological balance.

Polyface Farm stands as a testament to innovative agriculture, with its name embodying the diversity of nature and agriculture.

Joel emphasizes the importance of connecting the youth with agriculture to instill self-worth and a sense of purpose.

[00:15:47 - 00:41:06] Sustainable Agriculture & Farming Philosophy

Joel discusses the environmental toll of industrial farming, including the Gulf of Mexico's dead zone and wildlife harm.

Focus on perennial plants which are more in line with natural ecosystems than annuals.

Polyface Farm's regenerative practices, integrating species and carbon for soil fertility, are explained.

Imitate the natural symbiosis seen in wildlife to create a balanced, sustainable agricultural system.

[00:41:07 - 01:11:59] Guidance for Aspiring Farmers

Joel's advice for new farmers: Start cautiously and grow gradually.

Emphasis on hands-on experience and patience in mastering farming skills.

Importance of community and local market support in agriculture.

[01:12:00 - 01:21:59] Health, Nutrition, and Immunity

Joel shares his non-conventional health practices, like drinking from cow tanks, to bolster immunity.

The health benefits of rural living and regular exposure to natural environments, supported by research.

Critique of over-sanitization and the promotion of a balanced, natural approach to enhance overall health.

[01:22:00 - 01:28:00] Closing Segment

Joel teases future writing projects, including marketing and fiction works, reflecting his ongoing commitment to education.

He suggests creative, entrepreneurial ideas for urbanites to connect with farm life.

Joel leaves listeners with an empowering message: individual decisions can drive significant change for health and sustainability.

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:

“Living things can heal, machines don't.” - Joel Salatin

“We don't have a lack of land. What we have is a lack of management and a lack of imagination.” - Joel Salatin

“My my term is fill it up. Fill up where you are, because generally, your next opportunity doesn't come until you fully leverage the opportunity you already have.” - Joel Salatin

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In this episode, Dr. Steve and his wife, Theresa, offer actionable advice on sticking to your weight loss goals. They'll guide you through the importance of breaking big goals into very small, achievable steps. Learn strategies for sustainable change like cutting out sugary drinks and setting achievable targets, the power of community support, and tracking progress with a practical scorecard. Tune in for inspiration on taking immediate, manageable actions towards a healthier you.

[00:01 - 07:55] Advancing Beyond Goals

Continuation from episode 50 on goal-setting.

Emphasize leaving the comfort zone and breaking big goals into smaller, achievable steps.

Discuss the importance of self-motivation for change and various starting points for goal pursuit.

Highlight the significance of personal reasons for setting goals and the process of small, manageable actions leading to success.

[07:56 - 18:48] Strategies for Sustainable Weight Loss

Start with a single, manageable change, such as cutting out sugary beverages.

Set small goals without time pressure, and celebrate each success to build confidence.

Tailor goals to personal preferences and lifestyle for better adherence.

Find a like-minded community for support and don't be deterred by criticism.

[18:49 - 20:26] Small Steps to Big Weight Loss Goals

Start with small changes like cutting sugar-sweetened beverages.

Don't let weight variances derail progress; focus on consistent actions.

Define daily actions like drinking a specific amount of water or walking a set distance.

Track progress with a scorecard to monitor time spent, actions taken, and results achieved.

The three main things that you can measure is time, actions, and results.

[20:27 - 31:03] Closing Segment

Understanding the reason behind your goals is crucial.

Schedule specific times to work on goals.

Begin immediately with the next small step towards your goal.

Create simple, attainable objectives to avoid burnout.

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:

“Know what your goal is, know where you want to be, and all you have to do is figure out your very 1st step.” - Steve Hughlett

“Maybe you need to like, kind of motivate yourself. Although motivation doesn't keep you going, but sometimes you need something to get you started.” - Steve Hughlett

“All you need to know is that you are on the right ladder. You know where your comfort zone is, and you know what your goal is.” - Steve Hughlett

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In this episode, Dr. Steve engages in a profound discussion with Dr. Martin Katz to discuss his journey from traditional Western medicine to holistic health, emphasizing the importance of nutrition and its direct impact on cell health. Dr. Katz also discuss the innovative work at Mara Labs in enhancing supplement effectiveness. Tune in to get some insights of the future landscape of regenerative medicine in the age of AI.

[00:01 - 22:17] Dr. Martin Katz on Holistic Health

Dr. Katz explored integrative medicine after frustrations with Western medicine and two troubling patient outcomes.

Dr. Katz shifted from plant-based to recognizing low-carb's effectiveness over the standard American diet.

Nutrition directly impacts cell health, but many doctors overlook its emphasis to patients.

Medications are just managing the symptoms and not addressing the root cause.

[22: 18 - 45:16] Mastering Health: Nutrition, Insulin, Activity, and Stress Management

Insulin resistance as a central factor in health complications.

The critical role of diet and stress reduction in disease reversal.

The importance of balanced nutrition, exercise, and adequate sleep.

Techniques for stress mitigation: relaxation, breathwork, and mindful news consumption.

[45:17 - 54:40] Mara Labs: Enhancing Supplement Effectiveness

Mara Labs pioneers natural stabilization in supplements.

They innovatively stabilized Sulforaphane from broccoli seeds.

Bioavailability is a challenge in the supplement industry.

Many products don't work due to absorption issues.

[54:41- 01:08:00] Closing Segment

Dr. Katz writes a children's book, "Making a Magnificent You," to educate kids on nutrition.

He acknowledges the limitations in the healthcare system, especially in disease management.

Dr. Katz explores the potential of regenerative medicine amid AI's growing role in medical diagnostics.

Making changes towards health requires planning, consistency, support and forgiveness.

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 aging because you haven't done anything and you've just let it go.” - Dr. Martin Katz

“As far as disease management and chronic care management, we are so lost and that's where we need to change the system around.” - Dr. Martin Katz

“Nothing comes about without planning. You've got to plan for success. If you don't plan for success, you're likely going to, it's going to end up in failure.” - Dr. Martin Katz

“Understand you're an individual, your cells are different, possibly may work for you, may not, but if it doesn't, it doesn't mean it's the end of the world. There are other options and there is something that will work for you.” - Dr. Martin Katz

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In this episode, Dr. Steve and his wife, Theresa, explore the essential steps in achieving a weight loss goal. They emphasize the importance of understanding your 'why,' taking small steps towards personal growth, and staying healthy during the holidays. Join them on this journey to discover the first steps in achieving your weight loss goals.

[00:01 - 10:15] Goal Setting in a Digital Age

Establishing goals guides personal development and elevates life's joy.

Streaming services and online platforms can easily divert our attention.

Holidays and conveniences test our health goals.

By choosing long-term dreams, we can avoid short-term distractions.

[10:16 - 13:10] Identifying the 'Why' Behind Goals

Highlighting the significance of understanding why a goal is set.

Anecdote of a man losing weight to donate his kidney to his daughter.

Emphasis on personal reasons for setting goals, not influenced by external factors.

[13:11 - 23:14] The Power of Small Steps in Personal Growth

Staying in the comfort zone limits our growth.

Small, achievable goals can lead to significant change over time.

Without clear goals, we risk drifting without direction.

The right mindset and consistent effort matter more than the scale of the goal.

[23:14 - 29:41] Staying Healthy Through the Holidays

Opt for water or unsweetened beverages.

Begin with simple activities, like daily walks.

Weekly meal planning helps stay on track.

Use charts or notes to monitor achievements.

[29:42 - 33:55] Closing Segment

Avoid using food as a reward to stay on track with health goals.

Document money saved from avoiding sugary drinks to fund rewards.

Focus on small, achievable goals over time.

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:

“When you're in the comfort zone, you're in the lowest rung of your goal ladder.” - Dr. Steve Hughlett

“defining your why will help you find your purpose.” - Dr. Steve Hughlett

“Due to all of the distraction technology today, it is much, much, much harder to set and achieve goals now than it was even 20 years ago.” - Dr. Steve Hughlett

“The purpose is set your goals in advance and then go for them. So when you're at the end of life, you're not saying, I should have done this and I should have done that.” - Dr. Steve Hughlett

“The whole purpose is trying to find out what is your purpose in life?” - Dr. Steve Hughlett

“We want to do some easy goals. Some goals that you have some wins and you feel successful and want to continue.” - Theresa Hughlett

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In this episode, Dr. Steve and his wife, Theresa, delve into a captivating interview with James Barry. Discover the vital nose-to-tail concept in ancestral eating, which reduces waste, promotes sustainability, and combats nutrient deficiencies with nutrient-rich organ meats. Gain practical tips for incorporating organ meats into your diet, from grating liver to exploring delicious recipes. Learn the secrets to cooking organ meats perfectly and how it connects you to nature. Uncover the importance of reconnecting with real food and reducing stress for a healthier life. Don't miss this informative discussion!

James Barry’s 16 + years in the culinary field started as a private chef cooking for celebrities such as Tom Cruise, Mariska Hargitay, George Clooney, Gerard Butler, Sean “Puffy” Combs, Barbra Streisand, and John Cusack. Most recently, James launched his first functional food product, Pluck, an organ-based seasoning. It's the first of its kind and an amazingly easy and delicious way for people to get organ meats into their diet. James is also a published cookbook author having co-authored the recipes in Margaret Floyd’s book Eat Naked and co-authored the follow-up cookbook The Naked Foods Cookbook. He most recently coauthored the recipes in Dr. Alejandro Junger’s book, Clean 7.

[00:01 - 13:03] Nose to Tail Concept and Nutrient Deficiency

The importance of eating the whole animal in ancestral eating

This approach reduces waste and promotes sustainability.

Nutrient-rich organ meats combat deficiencies.

Organ meats provide prenatal nutrients.

Eating whole animals reduces supplement needs.

[13:04 - 30:23] The Broken Food System and Modern Solutions

The importance of eating real, whole foods.

How the modern food system prioritizes profit over health.

The need to separate government influence from the food and pharmaceutical industries.

Transitioning from diet obsession to a healthy lifestyle through micro-movements.

[30:24 - 40:01] Cooking Organ Meats the Right Way

Start by grating a small amount of liver into your meals.

Experiment with milder organ meats like chicken hearts.

Avoid overcooking organ meats to maintain their texture and flavor.

Some organ meats, like liver, can even be enjoyed raw.

Experiment with different species and cooking methods to find what works best for you.

[40:02 - 52:20] Reconnecting with Real Food and Reducing Stress for Better Health

Many people have lost touch with real, natural foods, relying on processed alternatives.

Stress influences cravings for unhealthy, processed foods.

Focus on broad lifestyle changes like nutrition, exercise, and stress reduction.

Proper nutrition can enhance well-being and prevent various health issues.

[52:21 - 01:01:16] Closing Segment

Learn about the concentrated and nutrient-rich qualities of freeze-dried organs in Pluck Pure.

Explore vision therapy and exercises to potentially enhance eyesight naturally.

Understand the eco-friendly packaging choice to minimize environmental impact.

Prioritize nutrition from whole foods for a healthier, thriving life.

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:

“I do believe our human body has everything it needs to communicate to us what we need. We have just lost our way.” - James Barry

“If you eat your nutrition and start to cut out all the ultra processed foods, you will recalibrate your taste buds to get back to what your body tells you it needs”. - James Barry

“We're in a world now where the things that are natural people see as unnatural

“Anything you do regularly Anything, any taste you start putting in your mouth regularly, your body will start to crave it.” - James Barry

“You only know you're unhealthy if you know what it means to feel healthy.” - James Barry

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In this episode, Dr. Steve discusses optimizing insulin levels and overall health. He covers lifestyle adjustments, like reducing processed carbs and managing stress, and compares intermittent fasting and time-restricted eating, both with 6-8 hour eating windows. He also discusses the link between insulin and hypertension and offer dietary tips for a healthier life. Join Dr. Steve's expert insights on these approaches and their impact on well-being.

[00:00 - 07: 26] Lifestyle Adjustments for Healthier Insulin Levels

Reduce processed carbs and focus on beneficial fats and proteins..

Manage stress to maintain the body's balance.

Quality sleep rejuvenates; lack of it harms health.

Eat within a 6-8 hour window daily for low insulin and better fat burning.

[07:27 - 13:48] Understanding Intermittent Fasting and Its Impact on Insulin Levels

Intermittent fasting involves a 6-8 hour eating window to lower insulin.

Popular belief of frequent meals elevating health is debunked.

Post-1977 low-fat diets led to increased health issues.

Natural foods like meat and fat enhance satiety and suppress hunger.

[13:49 - 19:34] Intermittent Fasting vs. Time Restricted Eating

Both advocate eating within a 6-8 hour window.

Intermittent fasting spreads meals in the window; time-restricted eating has a start and end meal.

Both methods emphasize avoiding ultra-processed foods to maintain low insulin levels.

[19:35 - 27:42] Closing Segment

Most with high blood pressure have insulin issues.

It can lead to narrowed, thickened blood vessels causing hypertension.

High insulin keeps you hungry and stores more fat.

Eat fewer carbs, focus on good fats and proteins, and limit eating to a 6-8 hour window.

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:

“The whole thing with time restricted eating and intermittent fasting is trying to keep your insulin levels low.” - Dr. Steve Hughlett

“Intermittent fasting, people eat all the way through that time period. With time restricted eating, you eat once at the beginning and once at the end.” - Dr. Steve Hughlett

“The key is to keep both your glucose levels down and also to keep your insulin levels down” - Dr. Steve Hughlett

“Eat the foods that do not stimulate insulin. Fat does not stimulate insulin at all.” - Dr. Steve Hughlett

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In this episode, Dr. Steve explores the role of insulin in our health, covering its production, blood glucose regulation, and the link to diabetes. Discover the difference between type 1 and type 2 diabetes, and how excessive insulin and inflammation can lead to insulin resistance and health issues. Learn the key steps to enhance your well-being by cutting glucose from your diet, avoiding ultra-processed foods, and embracing a natural diet. Join us on this enlightening journey to better health.

[00:01 - 10:43] Overview of Insulin and Its Impact on Health

Insulin is a peptide hormone produced by the pancreas.

It plays a pivotal role in regulating blood glucose levels.

The pancreas serves both exocrine and endocrine functions.

High insulin levels are linked to several health complications.

[10:44 - 17:46] The Connection Between Insulin, Carbohydrates, and Diabetes

Type 1 diabetes lacks insulin production, while type 2 diabetes involves excess insulin.

Excessive insulin leads to insulin resistance, worsened by inflammation.

Traditionally, low-carb diets were used to manage type 2 diabetes effectively.

Modern carb-centric dietary guidelines contribute to rising obesity and type 2 diabetes rates

[17:47 - 21:59] Understanding the Impact of Insulin Resistance on Health

Insulin resistance raises blood glucose due to poor cellular response to insulin.

Similar to leptin resistance and pleasure center resistance, insulin resistance is a concern.

High insulin levels and inflammation are factors behind insulin resistance.

Managing type 2 diabetes requires cutting carbs to lower blood glucose and insulin levels.

[22:00 - 27:45] Closing

Improve health by cutting out glucose from your diet.

Steer clear of processed foods with carbs, high fructose corn syrup, and vegetable and seed oils.

Opt for a natural diet with meat, fruits, and vegetables to maintain low blood glucose.

Combine dietary changes with exercise, hydration, sleep, and stress management for well-being.

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:

“When you're eating the types of food that cause your blood insulin to be high all the time, your body becomes insulin resistant.” - Dr. Steve Hughlett

“The way our bodies work is anytime it's subjected something over and over and over again, it becomes resistant to it.” - Dr. Steve Hughlett

“When you have a lot of fat cells on your body, you stimulate a lot of leptin, and so you get leptin resistance.” - Dr. Steve Hughlett

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In this episode, Dr. Steve and his wife Theresa explore the power of thoughts and how they can influence our outcomes in various areas of life. They introduce the CTFAR model, emphasizing the significance of changing debilitating thoughts to empowering ones. They also delve into the relationship between thoughts, exercise, and weight loss, emphasizing the need for mindful eating choices and the power of language. If you've been wondering whether your thoughts are keeping you unhealthy, this episode is a must-listen.

[00:01 - 07:30] CTFAR: A Tool for Changing Your Thoughts and Achieving Results

Explains that everything starts with a thought

Highlights the importance of changing thoughts to make things effortless

Emphasizes the need to change debilitating thoughts to empowering thoughts

Discusses examples of common debilitating thoughts

[07:31 - 16:05] Changing Thoughts for Better Health and Weight Loss

Exercise should not be an excuse for unhealthy eating habits.

Weight loss can be achieved without exercise, but exercise has some fantastic benefits.

Using the word "yet" to acknowledge current reality but affirm future change.

Find your pain point and switch it around to an empowering thought to achieve better results.

[16:06 - 24:26]

Catching yourself thinking negative thoughts is the first step to changing them.

Write down debilitating thoughts hindering progress.

Circumstance, Thought, Feeling, Action, and Result model for understanding thoughts.

Thoughts impact various areas of life, including relationships, money, and profession.

[24:27 - 25:46] Closing Segment

Our thoughts shape our perception of everything, both positive and negative.

Focus on evaluating every food choice based on its impact on health.

A shift in thoughts leads to a shift in actions and results.

Reiterate the importance of thoughts in shaping our lives.

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:

“Every single thing that we do starts with a thought.” - Theresa Hughlett

“Catching yourself is changing your thoughts.” - Theresa Hughlett

“Adding the word “yet” is a perfect and super easy way to really start changing some of those disempowering thoughts.” - Theresa Hughlett

“Your circumstances happen to you, but your thoughts about those circumstances determine your feelings, determine your actions, and that determines your results.” - Dr. Steve Hughlett

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In this episode, Dr. Steve and his wife Theresa delve into the inspiring journey of Robert Sikes. Discover the power of the ketogenic diet for everyone, resistance training tips, and the benefits of real food for babies. Explore optimizing health with nutrition and sleep, and why transparency is key in ketogenic bodybuilding. Don't miss insights on hormonal health and the incredible Keto Brick. Join us for an episode that empowers you to unlock your body and mind's full potential through keto living.

Robert Orion Sikes is a lifetime natural bodybuilder who transformed his health by adopting a strict ketogenic approach to bodybuilding. He earned his pro-status in 2017 and is now known for creating the Keto Brick, a 1,000-calorie ketogenic performance meal. Alongside his wife and team, he's on a mission to empower others to optimize their bodies and minds through keto living.

[01 - 12:20] Robert Sikes on his Ketogenic Journey and Bodybuilding Success

Robert Sikes began bodybuilding in high school, starting at 115 pounds.

Early in his career, Robert's diet led to health issues and disordered eating.

After his third competition, Robert tried a ketogenic diet and earned his pro status in 2017.

Sikes created "Keto Brick," which became a popular business.

[12:21 - 22:47] Ketogenic Diet and Resistance Training for Health and Bodybuilding

Robert promotes the ketogenic diet for everyone, not just bodybuilders.

He suggests a three-day push-pull-leg workout for all fitness levels.

Resistance training and keto boost muscles, metabolism, and flexibility.

He values keto for guilt-free, nutrient-rich eating during prep and off-season.

[22:48 - 31:33] Nutrition for Babies and the Benefits of Real Food

Keto nutrition from conception builds a healthy foundation for a child.

Real animal meat and fat for babies reduce the need for supplements.

Real animal meat and fat offer superior nutrient content, making them an ideal choice for overall health.

Prioritize personal experience and body response in dietary choices over study considerations.

[31:34 - 42:23] Optimizing Health through Nutrition and Sleep

Emphasis on increasing water intake and reducing sugar-sweetened beverages.

Prioritizing sleep and stress management for overall well-being.

Robert recommends better sleep with good habits, blue light blockers, and valerian root tea.

He emphasizes the significance of nasal breathing for optimal health.

[42:23 - 55:40] Ketogenic Diet, Bodybuilding, and Hormonal Health

Prioritize transparency when optimizing body composition and metabolic health with a ketogenic diet.

Dangers and misuse of insulin in bodybuilding practices.

Introducing a course for ketogenic bodybuilding competition prep.

Mention of the keto bodybuilding book and the benefits of keto bricks as a supplement.

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:

“Moving the body throughout a complete range of motion across all different body parts is going to be key.” - Robert Sikes

“Carbohydrates are not an essential macronutrient. Like, you certainly don't have to consume them.” - Robert Sikes

“Supplementation requirements are so minimal when you're eating quality foods.” - Robert Sikes

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In this episode, Dr. Steve explains metabolic flexibility, the importance of distinguishing between glucose and fructose, and the significance of using fats as an energy source. Discover why it's crucial to manage insulin levels, avoid excessive carbs, and embrace natural foods. Learn about the difference between healthy ketosis and risky ketoacidosis. Tune in for these invaluable insights!

[00:01 - 05:12] Understanding Metabolic Flexibility

Differentiate between glucose and fructose in sugar to make informed dietary choices.

Recognize the two primary energy sources in our bodies: glucose and fat (fatty acids and ketones).

Grasp the significance of metabolic flexibility and why it's crucial for overall health.

Comprehend how carbohydrates are processed in the body, from digestion to storage and fat conversion.

[05:13 - 13:02] Carbohydrate Digestion and Its Impact on Insulin Levels

Carbohydrate digestion starts in the mouth with amylase, turning carbs into glucose.

Glucose in the mouth triggers higher insulin levels, impacting health.

To maintain health, manage insulin due to its role in blood sugar control.

Excess carbs, when insulin is high, turn into fat and get stored as fat (triglycerides), contributing to obesity.

[13:03 - 24:17] Carbs vs. Fat for Energy

Eating too many carbs, especially sugar, leads to obesity and health problems.

By 2015, the average daily sugar intake per person per day rose from 2 tsp/person/day in 1960 to what was estimated at 65 tsp/person/day.

Consuming fat and protein does not raise insulin levels, unlike carbohydrates.

Eating fat and protein triggers hormones that keep you feeling full.

To achieve metabolic flexibility, use fat as your main energy source, and keep insulin levels low.

[24:18 - 32:10] Closing Segment

The analogy of a campfire illustrates how your body can efficiently use fat for long-term energy.

Stick to natural, unprocessed foods. Avoid excessive carbohydrates found in man-made processed foods.

Ketosis is healthy, caused by low carb intake. Ketoacidosis is dangerous, linked to uncontrolled type I diabetes.

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:

“The key is insulin. If your insulin levels are high, you store fat. You do not burn it. If your insulin levels are low, you burn fat. You do not store it.” - Dr. Steve Hughlett

“Fat does not raise insulin levels at all. Carbohydrates raise insulin a huge amount and protein raises insulin levels just a tiny bit.” - Dr. Steve Hughlett

“Fat should be our main energy source that we use day in and day out. And our carbohydrates should only be for our fight or flight type energy.” - Dr. Steve Hughlett

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In this episode, Dr. Steve explores the question: "Are High LDLs Bad For You?" He clarifies that high LDL levels alone don't necessarily indicate a problem, discussing the 2013 guidelines that changed cholesterol treatment. He highlights the role of insulin in our energy sources and warns against sugar's effects. The episode also touches on harmful small, dense LDLs formed due to excess carbohydrate intake. Dr. Steve emphasizes practical steps for cardiovascular health, making this episode an enlightening exploration of cholesterol and LDLs.

[00:01 - 05:41] Treating Cholesterol and LDL

LDL levels can still be high even if blood levels are good and you eat a healthy low carb diet.

High LDL levels alone are not bad and do not require direct treatment.

2013 drug treatment guidelines removed the use of LDL as a direct treatment target.

[05:42 - 10:13] Insulin and Energy Sources

Body uses either fat or glucose as energy sources, determined by insulin levels.

Keeping insulin levels low allows the body to burn fat instead of storing it.

Glucose is stored in liver and skeletal muscles, while fat is stored in subcutaneous fat cells.

Ultra-processed foods and high sugar intake raise insulin levels and promote fat storage.

[10:14 - 14:19] Difference Between Natural Carbohydrates and Sugar

All natural carbohydrates like rice or vegetables are carbohydrates and glucose.

Eating carbohydrates raises glucose levels.

Fructose, found in sugar and high fructose corn syrup, is extremely harmful and turns into fat.

Excessive glucose and fructose intake leads to excess fat in the liver.

[14:20 - 22:59] Understanding LDLs and Their Role in the Body

The liver produces VLDLs to carry fat and cholesterol in the body.

VLDLs become LDLs as they release triglycerides and cholesterol.

Too many carbs raise triglyceride levels and lead to harmful small, dense LDLs.

Small, dense LDLs can damage blood vessels and cause organ problems.

[22:59 - 29:50] Closing Segment

LDL and VLDL are not cholesterol, but lipoproteins.

To determine small dense LDLs, take the ratio of total cholesterol to HDLs.

Triglyceride level divided by HDLs should be less than two, ideally one-to-one or less.

LDLs divided by HDLs should be less than 3.5.

Decrease triglyceride levels by reducing carbohydrate intake.

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 LDLs, it's not your normal LDLs that get the fat out of our liver and takes it around to all the parts of our body that need it. It's the small, dense LDLs that are causing all the damage. ” - Dr. Steve Hughlett

“Fructose is poison.” - Dr. Steve Hughlett

“LDL is not cholesterol, VLDLs is not cholesterol, it's a lipoprotein, and cholesterol is just part of it.” - Dr. Steve Hughlett

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In this episode, Dr. Steve and his wife, Theresa, delve into the transformative power of regenerative food systems with Angela Jenkins. Explore how these systems impact health, ecosystems, and local economies. Tune in to gain insights that empower you to take control of your health through informed nutritional decisions.

Angela Jenkins, a seasoned Registered Dietitian for over 32 years, has explored the deep connection between nutrition and health. Her background in pediatric and functional nutrition led her to investigate the root causes of health issues, uncovering the negative impact of the industrialized food system on people's well-being. Angela emphasizes the importance of regeneratively grown food not only for personal health but also for the environment and local economies. Her passion lies in fostering the relationship between food, regenerative agriculture, and personal involvement in food production.

[00:01 - 14:36] Understanding Regenerative Food Systems

Emphasizes the dual benefits of regenerative food for health and ecosystem support.

Promotes home food growth for healthier choices and stronger food-wellness connection.

Addresses food system challenges, advocates for local support and mindful eating.

[14:36 - 22:43] Regenerative Farming and Soil Health

The concept of regenerative farming and its benefits for soil rejuvenation and health.

The importance of soil microbes and how regenerative practices promote microbial diversity.

Composting enriches soil, breaking down organics for nutrient-rich environments.

Highlighting the connection between healthy plants and well-nurtured soil ecosystems.

[22:43 - 41:20] Soil-Centered Health Transformation

Modern society's disconnection from genuine food sources.

Exploring the microbiome and its connection to soil diversity.

Exposing the influence of food subsidies on available choices.

Understanding the role of consumer choices in transforming the food system.

[41:21 - 56:06] Closing Segment

Supporting the right food systems educates about industrialized food's impact.

Promoting local farmer relationships ensures sustainable food and community support.

Farm-to-table restaurants matter. Avoid processed foods for better health.

Empower individuals to reverse health issues through better nutritional choices.

Join Angela in her pursuit of a healthier future at www.allhealthislocal.com and discover how simple choices can lead to a healthier life.

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:

“The diversity in the human biome is what creates its resiliency. It's the same thing for plants. So, the diversity in the soil base is the thing that makes the difference for the health of the plants.” - Angela Jenkins

“The more you dive into it, the more you realize that you really have to know where your food is coming from.” - Angela Jenkins

“It's that front-end effort that makes the right choice, the easy choice when you understand what the ultimate implications are with it.” - Angela Jenkins

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In this episode, Dr. Steve and his wife, Theresa, share practical tips for a successful low-carb diet. From revitalizing your kitchen to crafting healthier versions of your favorite dishes, they guide you through prioritizing real meats and healthy fats while limiting sugar intake. Tune in for actionable advice to kickstart your low-carb journey and make lasting, positive changes to your eating habits.

[00:00 - 05:13] Kickstarting a Wholesome Kitchen

Clear out ultra-processed foods from your kitchen.

Prioritize buying meats, eggs, and fresh produce.

Transform favorite meals into healthier versions.

[05:14 - 16:11] Revamping Popular Dishes with a Healthy Twist

Mexican food can be enjoyed in a healthy beef bowl format.

Use thinly sliced chicken or turkey instead of lasagna noodles.

Reduce carbs by avoiding buns and starchy vegetables.

Homemade Greek yogurt is a healthier alternative to store-bought versions.

[16:12 - 22:03] Essentials for a Balanced Diet

Opt for real meats and healthy fats, and limit sugar intake

Avoid starchy foods to reduce blood glucose.

Incorporate butter and healthy oils for better-tasting veggies.

Be cautious of oils used in fried foods.

[22:04 - 27:44] Closing Segment

Red meat offers beneficial fats and essential amino acids.

Changing your mindset about food is vital for a healthy lifestyle.

Sugar is harmful; shifting perception can lead to healthier choices.

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:

"You need to prepare your kitchen. As well as your mind for what you're getting ready to do." - Dr. Steve Hughlett

“It is totally your thoughts. If you really, really wanna change, you wanna feel better, you wanna get off your medications, you have to change your thoughts.” -Theresa Hughlett

“People think this is a huge change from the way they usually eat, which if you eat all your stuff outta box, bottled bun cans, it will be a huge change." - Steve Hughlett

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In this episode, Dr. Steve and his wife, Theresa, guide you on a journey to healthier eating while on the go. Learn how a positive mindset and strategic planning can empower you to make better choices for your well-being. From road trips to dining out, discover actionable tips that will transform your approach to food and nourish your body for a healthier life.

[00:01 - 04:032] Healthy Eating Mindset on the Go

Approach travel and busy days with a positive attitude for healthier eating.

Be grateful for the privilege of making healthier food decisions.

Thoughts drive actions, influencing positive health results.

Prioritize well-being by choosing health over convenience.

[04:33 - 15:53] Planning and Preparation are Key

Plan ahead for long drives or busy days to avoid unhealthy fast food choices.

Utilize gas station microwaves or portable food warmers to enjoy homemade meals on the road.

Opt for pork rinds, veggies, and healthier alternatives instead of inflammatory processed snacks.

Consider time-restricted eating to manage hunger and improve insulin levels.

[15:54 - 22:13] Making Informed Choices While Eating Out

Select local restaurants or BBQ spots offering unprocessed meats and oils.

Ask for bun-less burgers and check frying oils.

Opt for meat-centric platters or salads, requesting sauces on the side.

Brazilian steakhouses and meat-focused eateries offer protein-rich meals with fewer carbs.

[22:14 - 27:45] Closing Segment

Maintain a positive attitude; remember, it's a choice to care for your health.

Prioritize health, not appearance, by nourishing your body with nutrients.

A healthy eating plan is an ongoing commitment to bettering your quality of life.

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:

“You want to think about your health and not necessarily weight loss.” - Theresa Hughlett

“You should be happy that you even have the privilege to be able to eat healthy.” - Dr. Steve Hughlett

“You need to focus on your results. if you are not where you are health-wise right now, and you want to get healthier, you're going to have to change your thoughts.” - Dr. Steve Hughlett

“If you truly love yourself, make yourself healthy. Feed your body nutrients, the nutrients it needs to grow, healthy, thrive, and survive.” - Dr. Steve Hughlett

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In this episode, join Dr. Steve and his wife Theresa as they uncover the hidden dangers of ultra-processed foods. Learn about the health risks of harmful sugars, seed oils, and high fructose corn syrup commonly found in these products. Discover the impact of dietary changes since 1977 and explore healthier choices by supporting local farmers and avoiding central store aisles. Listen to this episode and gain invaluable insights that will transform the way you approach your nutrition and overall well-being.

[00:01 - 05:54] The Dangers of Ultra-Processed Foods

Ultra-processed foods are mainly found in grocery store's inner aisles.

These foods often contain harmful sugars, seed oils, and high fructose corn syrup.

There's been a notable rise in obesity and health issues since the dietary changes in 1977.

For healthier choices, shop the perimeter of the store and avoid central aisles.

[05:55 - 11:44] The Health Risks of Vegetable and Seed Oils

Labels may mislead by showcasing healthy oils, yet hide harmful seed oils.

Vegetable and seed oils undergo extensive processing with chemicals, leading to chronic inflammation in the body.

Omega 6 to Omega 3 ratios in these oils are highly imbalanced, causing more inflammation.

Consumers are responsible for their own health; understanding and avoiding these oils is key to maintaining wellness.

[11:45 - 22:16] The Value of Local Farming

Many processed foods contain chemicals, artificial sweeteners, and dyes which can trigger inflammation and other health issues.

Red dye has been linked to extreme hyperactivity in children.

Maltodextrin, found in many foods, is detrimental to glucose levels and spikes insulin response.

Supporting local farmers by buying grass-fed, grass-finished beef can be healthier and free from harmful substances like glyphosate.

[22:17 - 25:56] Closing Segment

Buying from local farmers is an economical way to eat healthily.

Meat, fat, and eggs keep you full, reducing unnecessary meals.

Ultra-processed foods are nutrient-poor and can increase health costs.

Supporting local farmers boosts healthy food availability and community health.

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:

“You're the only person that can take care of you. The government isn't going to do it. These food companies are not gonna do it. So just keep that in mind. It's like this is up to you to take care of yourself.” - Theresa Hughlett

“Acute inflammation is good and healthy. Chronic inflammation is horrible for your body.” - Dr. Steve Hughlett

“When you're talking about omega six to omega three, you'd really like to have one-to-one, the inflammatory versus the anti-inflammatory.” - Dr. Steve Hughlett

“Anything that tastes sweet when you put that in your mouth, your body automatically says, I'm getting ready to have some sugar. I'm getting ready to have some glucose.” - Dr. Steve Hughlett

“Stay away from the things that just make you hungry with no nutrient value and actually make you sick 'cause of all the processing chemicals and things they put in it.” - Dr. Steve Hughlett

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In this episode, Dr. Steve unravels the relationship between ultra-processed foods and health issues like obesity and type 2 diabetes. He provides a comprehensive guide to detecting metabolic syndrome using five key markers, emphasizing the importance of fats for our health. He further illustrates ways to manage metabolic syndrome, advocating for the consumption of real meat and fats over processed foods and regular health checks. In a nutshell, this episode is a definitive guide to assessing and improving your health status.

[00:01 - 03:40] The Risks of Ultra-Processed Food

Ultra-processed foods have harmful carbs that quickly become glucose.

High glucose and insulin levels lead to health issues like obesity and type 2 diabetes.

Fructose in sugar and syrup, combined with certain oils, can cause body-wide inflammation

Consuming lots of carbs overstimulates blood glucose and insulin.

[03:41 - 13:06] How to Determine if You Have Metabolic Syndrome

If three out of five key signs are present, it usually indicates Metabolic syndrome.

Assess metabolic syndrome by tracking blood pressure, glucose, triglycerides, HDL, abdominal obesity, and related medications.

High LDL levels are not a determinant of metabolic syndrome.

Fats are essential for our health and not necessarily harmful.

[13:07 - 18:45] Understanding and Managing Metabolic Syndrome

Keep your triglyceride/HDL and total cholesterol/HDL ratios in check.

Eat less ultra-processed foods and more real animal meat and fat.

Be aware of medication side effects

Regularly check your blood pressure, glucose, triglycerides, HDL, and abdominal obesity.

[18:45 - 26:46] Closing Segment

Don't focus solely on weight; daily fluctuations are normal.

Watch your pant size, blood pressure, and other health indicators.

Buy locally sourced, unprocessed foods for a healthier diet.

Commit to a healthy lifestyle for overall well-being and longevity.

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:

“If you have metabolic syndrome, that means that you are starting to damage almost every single organ in your body.” - Dr. Steve Hughlett

“Fat and cholesterol in your diet is not a problem that does not cause you to be obese.” - Dr. Steve Hughlett

“If you're taking medication for high blood glucose, chances are you're making diabetes worse.” - Dr. Steve Hughlett

“If you truly love yourself, You're not looking at fat as your looks. You're looking at fat as your health, and you will try to get that fat off.” - Dr. Steve Hughlett

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Join Dr. Steve and his wife, Theresa, as they interview Spencer, a passionate farmer, in this eye-opening episode. Discover the world of sustainable farming as Spencer shares his journey after acquiring his family farm. Learn about rotational grazing, supporting local farmers, and making informed food choices that promote healthier living. Uncover the truth behind labels and deceptive marketing in the food industry. Don't miss this enlightening conversation that will change how you view your food!

Spencer and his wife Sarah own The Red Fern Farm, where they offer a variety of healthy meat products, including beef, chicken, pork, and eggs. They began raising a few animals for the family to teach their young kids that meat didn't come from a package. They started with 100 meat birds and quickly gained popularity. Their offerings now extend to local markets, grocery stores, and restaurants, along with monthly memberships. They prioritize sustainability by supplementing non-GMO grains for their pigs and raising chickens on pasture. The beef they sell is entirely grass-fed and finished. You can stay updated on their farming journey via @theredfernfarm on social media.

[00:01 - 12:52] Cultivating Sustainable Farming and Food Education

Spencer shares how he got into farming after buying his family farm.

Differentiates between layer chickens (for eggs) and meat birds (for high-quality meat).

Rotational grazing involves dividing the farm into paddocks and moving animals periodically to promote healthy grass growth.

Spencer also emphasizes the importance of educating children about the origins of their food.

[12:53 - 36:14] Supporting Local Farmers and Making Informed Food Choices

Highlights the long-term benefits of investing in higher quality, locally-sourced food

Importance of supporting local farmers who prioritize ethical and sustainable practices

Opting for whole foods over ultra-processed products can significantly benefit overall health.

Educating children about healthy eating and the importance of supporting local farmers can lead to a generation of informed consumers.

Being cautious of front-of-package labels and focusing on reading ingredient lists can help customers make better food choices.

[36:15 - 48:57] What's Sold at the Farmer's Market

The farm primarily sells beef, chicken, pork, and eggs at the farmer's market.

Their beef is 100% grass-fed and finished, ensuring a sustainable and healthy product.

The farm emphasizes sustainable farming methods, leading to thicker pastures and increased wildlife on the farm.

The farm supplies meat and eggs to local restaurants, supporting the community and promoting local produce.

[48:58 - 01:00] Closing Segment

Labels can be deceiving. Some companies use "greenwashing" to make products seem eco-friendly when they're not.

Be cautious of claims like "hormone-free" that might be misleading. Hormones are often prohibited, so that such labels can be false.

Buy from local farms and farmer's markets for better transparency and sustainable practices.

If possible, visit local farms to see how animals are raised and understand the source of your food.

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 really is important to go meet somebody at one of these farmers markets. And if you don't have a farmer's market in your area, find a health food store.” - Spencer Boyd

“That's why you typically pay a little more for grass-fed because they have to hold onto those animals for a year longer." - Spencer Boyd

“If somebody doesn't want you to come out to see their farm, I don't know if that's necessarily a red flag, but that should bother you a little bit that they don't want you to see it.” - Spencer Boyd

“I think that it’s important to know how your food's raised.” Spencer Boyd

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In this episode, Dr. Steve and his wife, Theresa, dive deep into understanding and dealing with sugar addiction. They discuss the serious health implications of sugar dependency and provide actionable strategies for combating it. They underscore the importance of doctor-patient communication, self-education, and self-care in achieving healthier lifestyles. Tune in to learn how to conquer your sweet tooth and leap towards a healthier, more nourishing life.

[00:01 - 04:05] Understanding Sugar Addiction

Sugar addiction is common due to high sugar and processed food intake.

Overeating carbs, not fats, leads to health issues like obesity and diabetes.

Cutting out sugar and flour can help reduce reliance on medications.

Studies show sugar is highly addictive, even more than cocaine.

[04:06 -13:52] Identifying and Dealing with Sugar Addiction

Sugar addiction is often socially acceptable, making it harder to combat.

Intense cravings for sweet food are a big sign of sugar addiction.

Withdrawal symptoms like irritability and fatigue are part of overcoming addiction.

Tips to fight sugar addiction include drinking water, eating one-ingredient, protein-rich foods, like real meat, and managing emotional eating.

[13:53 -26:51] Strategies to Overcome Sugar Addiction

Define clear aims for reducing sugar and practicing mindfulness

Remove sugary foods and swap them with healthier alternatives.

Be aware of hidden sugars in food labels.

Prepare meals in advance to avoid unhealthy eating.

Share your health journey with friends, family, or a support group.

[26:52 - 33:33] Closing Segment

Share your diet plans with your doctor.

Shift to a natural diet to reduce your body fat and possibly lessen the need for medication.

Self-study is vital due to the lack of nutrition education for health professionals.

Embrace self-care, love yourself, and prioritize nourishment over appearance for health.

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:

“If we can get off sugar and flour, pretty good chance we're gonna get off most of the medications.” - Dr. Steve Hughlett

“What's really makes this challenging is that it's socially acceptable, that we're addicted to sugar, and it's around us everywhere.” - Theresa

“Fructose is poison. It's toxic to your body. High fructose corn syrup is horrible for you.” - Dr. Steve Hughlett

“Sleep, water, exercise, nutrition, stress management are all extremely important if you're gonna be living a healthy life.” - Dr. Steve Hughlett

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In this episode, Dr. Steve explores the comparative benefits and downsides of carbohydrates and fats as energy sources. He dissects the processes of energy storage and release in our bodies, sheds light on the role of fats, and reveals the potential harm of carbohydrate-rich diets. The episode concludes with an emphasis on low-carb diets, the risks of processed foods, and the advantages of natural, locally-sourced nutrition.

[00:01 - 05:40] Understanding Calories and Energy Sources

What is a Calorie?

Adenosine triphosphate (ATP) is derived from either ketones from fat or glucose from carbohydrates.

Proteins and fats keep you feeling full for longer than carbohydrates, which are quickly stored as fat

Glucose (from carbohydrates) produces fewer ATP units than ketones (from fats)

[05:41 - 14:52] Energy Sources: Carbohydrates vs. Fat

Carbs break down to glucose, which gets packed together and stored as glycogen, filling 1% of each muscle cell and 10% of the liver.

Low-fat diets since 1977 led to obesity and diabetes surge.

Glycolysis results in harmful free radicals; antioxidants are required for neutralization.

High-carb diets cause diseases, which leads to increased intake of antioxidant-rich foods to try and counter.

Diabetes is NOT just a glucose issue, but mainly a problem with too much insulin, which can ONLY be managed with nutrition.

[14:53 - 24:37] The Role and Importance of Fats in our Bodies

Fats are broken down into fatty acids, which are converted into energy-rich ketones in our cells.

Contrary to common misconceptions, both fat and cholesterol play crucial roles in hormone production and cell membrane formation, as well as being our God-intended, main fuel source for our bodies.

Burning fats is more efficient and cleaner than burning carbohydrates, making it a preferred energy source.

White fat is an energy reserve and hormone provider, while brown fat helps regulate body temperature, plays a big part in increasing our metabolism and can aid in weight loss.

[24:38 - 28:50] Closing Segment

High insulin from carbs turns brown fat to white, storing more fat.

Fewer carbs mean lower insulin, which converts white fat to brown, boosting metabolism.

Processed foods contain harmful ingredients that can cause health issues.

Natural and locally sourced foods, alongside water over sugary drinks, can improve health.

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:

“You get a lot more units of energy from fat than you do carbohydrates.” - Dr. Steve Hughlett

“When your insulin levels are high, you actually turn brown fat into white fat.” - Dr. Steve Hughlett

“Fat is good. Carbohydrates really are bad, especially processed carbohydrates.” - Dr. Steve Hughlett

“When you're thinking about the number of calories, only look at carbohydrate calories and fat calories, since our bodies only uses protein for energy in severe starvation, leading to muscle wasting” - Dr. Steve Hughlett

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In this episode, Dr. Steve unpacks the relationship between our diet, insulin, and the body's ability to either store or burn fat. He explains how proteins, fats, and carbohydrates interact with insulin. The episode peaks as he unveils the adverse health effects of high carbohydrate consumption, including obesity and type 2 diabetes. Dr. Steve offers practical dietary advice aimed at healthier fat storage and energy utilization.

[00:01 - 03:50]

When insulin levels are high, our bodies are forced to store fat.

Low insulin levels prompt the body to burn fat that is stored in subcutaneous tissue.

Certain food choices can lead to fat storage and inflammation in the body.

Micronutrients (vitamins and minerals) are necessary in tiny amounts, and macronutrients (proteins, fats, carbohydrates) are measured in grams.

The relationship between insulin production and different macronutrients.

[03:52 - 16:46] Understanding Macronutrients and Their Roles in the Body

Macronutrients - protein, fats, and carbohydrates - are essential for the body, but the body processes them each differently.

Protein and fats lead to minimal insulin release, and carbohydrate consumption results in a significant insulin release.

Omega-6 fatty acids promote inflammation, while omega-3 fatty acids counteract inflammation.

Diabetes is often misunderstood as a glucose issue but fundamentally it is an insulin problem.

[16:47 - 28:46] Insulin's Role in Fat Storage and Carbohydrate Impact

Excess glucose transforms into fat, which is transported and stored in fat cells in the form of triglycerides.

Insulin controls fat storage and burning, with high levels leading to more storage and low levels enabling fat burning.

High carbohydrate consumption keeps insulin levels elevated, inhibiting fat burning and leading to obesity and type 2 diabetes.

[28:47 - 35:29] Closing Segment

Processed carbohydrates like flour, sugar, and corn syrup stimulate insulin and cause constant hunger.

Proteins and fats impact insulin levels less than carbohydrates, allowing for healthier fat storage and burning.

Consuming whole fruits instead of fruit juices reduces insulin spikes.

For better health and fat loss, avoid ALL ultra-processed foods (man-made food), focus on proteins, fats, and minimal natural carbohydrates from fruits and vegetables.

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:

“There is no such thing as an essential carbohydrate. Your body can make all the glucose it needs. It's called gluconeogenesis.” - Dr. Steve Hughlett

“Diabetes is an insulin problem. The whole trick is to try to keep your glucose low and your insulin low. “ - Dr. Steve Hughlett

“If you want to lose fat, the key is to keep your insulin levels low.” - Dr. Steve Hughlett

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In this episode, Dr. Steve takes you on a fascinating journey into the world of inflammation and its effect on the body. He uncovers everything you need to know about this complex biological response - from its various forms and causes to the numerous ways it can affect your well-being. You can gain greater control over your health by understanding inflammation, its triggers, and its implications. He explores how lifestyle factors like diet and exercise can play a huge role in managing inflammation.

[00:01 - 02:18] Understanding the Inflammation

Inflammation is the body's defense mechanism, responding to foreign or harmful substances.

Differentiation between acute (beneficial) and chronic (potentially harmful) inflammation.

The process of inflammation involves four key phases: inflammatory inducers, inflammatory sensors, inflammatory mediators, and the affected tissue.

[02:19 - 10:17] The Role of Each Phase of Inflammation

Inducers can be foreign bodies, irritants, pathogens, toxic chemicals, or actual tissue damage.

Inflammatory sensors like macrophages identify and eliminate foreign particles.

Inflammatory mediators, including cytokines and chemokines, facilitate the immune response by attracting more white blood cells to infected areas.

The impact and recovery from inflammation can vary based on which tissue, such as the liver, skin, kidneys, brain, or heart, is affected.

[10:18 - 24:33] Handling Inflammation: Causes, Symptoms, and Dietary Influence

Acute inflammation is brief (hours to days), while chronic inflammation is long-term (moths to lifetime), often causing symptoms like fatigue and abdominal pain.

Improved nutrition can significantly alleviate symptoms of inflammation.

Inflammation is linked to Type 2 Diabetes, influenced by diet.

The gut microbiome influences autoimmune diseases linked with inflammation.

Toxins and artificial ingredients can trigger chronic inflammation.

[24:33 - 35:57] Closing Segment

Inflammation can be effectively tested and monitored through key indicators such as C-reactive protein (CRP) and erythrocyte sedimentation rate (ESR).

Steve shares valuable insights on preventing inflammation by making healthier choices.

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:

“Inflammation is the body's natural response to protect itself.” - Dr. Steve Hughlett

“The more fat cells you have, the more inflammation you have in your body.” - Dr. Steve Hughlett

“The more inflammation goes on, the more you're gonna setting yourself up for an extremely poor quality of life.” - Dr. Steve Hughlett

‘If you smoke cigarettes constantly, you are keeping your body in constant state of inflammation. The same is true when you do things like eat processed food.” - Dr. Steve Hughlett

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In this episode, Casey shares his journey from a "chubby kid" to a passionate personal trainer. Discover the controversial impact of processed foods and new obesity guidelines, and explore natural diets. Learn about Casey's work with metabolic carts, his transition to a carnivore diet, and strategies for boosting metabolism and fat burn. In the final segment, Casey shares resources that shaped his nutrition views and emphasizes natural health habits.

Casey Ruff has been a certified personal trainer since 2007. He successfully ran a metabolic testing program for a large gym and oversaw 13 programs in the western region. He has multiple certifications as a personal trainer, lifestyle coach, and performance.

[00:01 - 12:04] From Chubby Kid to Fitness Advocate

Casey shares his journey from being a "chubby kid" to a passionate personal trainer and his early experiences with sports, especially hockey, and cycling.

Casey launched his podcast in October 2020 after being inspired by other podcasts to share his own experiences and insights.

He promotes personal responsibility in health and rejects dependence on the government, medical system, or food industry for health guidance.

[12:05 - 28:21] Controversial Recommendations and the Impact of Processed Foods

New recommendations by the American Pediatrics Association on childhood obesity and type 2 diabetes prevention have sparked controversy.

Processed foods are identified as the root cause of health issues due to their high consumption in modern diets.

Casey promotes a diet consisting of naturally occurring foods our species has adapted to eat for millennia.

Healthier dietary habits can also be cost-effective, reducing the need for constant eating.

[28:22 - 43:01] Enhancing Metabolism and Exploring a Carnivore Diet for Fat Burning

Casey worked with metabolic carts, measuring a person's calorie burn and their preference for burning fat or carbohydrates.

He believed reducing grains/vegetables and increasing fats/proteins could enhance metabolism and encourage burning fat.

Individuals on low-carb diets or fasting showed high metabolism and fat-burning rates without feeling hungry or fatigued.

He shifted to a carnivore diet because he identified himself as a sugar addict, as any sugar consumption would trigger intense cravings.

[43:02 - 58:25] Closing Segment

Casey highlights key books that influenced their views on nutrition and critiqued mainstream plant-based diets.

He acknowledges the benefits of biohacking tools like cold plunge and infrared saunas but encourages prioritizing natural resources whenever possible.

He emphasizes the health benefits of walking and the importance of sun exposure for developing a natural tan.

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:

“Walking is the most healthy exercise you could possibly do. More people should do it. It's accessible to everybody.” - Casey Ruff

“People are willing to get healthy. They just need the right information.” - Casey Ruff

“Save your time, save your money. Focus on the foods that are gonna make you really satiated and go on a walk.” - Casey Ruff

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In this episode, Dr. Steve and his wife, Theresa, explore simple yet effective techniques to enhance stretching and flexibility. They dive into practical tips from the book “10 Essential Habits to Help You Move Freely and Live Fully” by Kelly and Juliet Starrett. Discover how incorporating these habits into your daily routine can unlock greater mobility, improve posture, and enhance overall well-being. Join us as we uncover the secrets to moving freely and living fully.

[00:01 - 11:44] Habits for Healthy Aging and Well-Being

● The First habit is getting up and down off the floor without using your hands. This is beneficial for hip and knee health.

Movement, flexibility, balance, and strength become important as you age.

Integration of exercises should be incorporated into daily activities.

● The Second vital habit is breathing properly, including belly and nasal breathing.

Incorporating movement, healthy choices, and proper breathing into daily life can improve well-being.

[11:44 - 16:35] Vital Habits for Joint Health and Posture

● The Third vital habit is to extend your hips.

Involves lying on the floor with knees bent and shins against the front of a couch, then slowly getting up and stretching the leg back.

● The Fourth vital habit is walking and aiming for at least 8,000 to 12,000 steps daily.

Walking improves joint health, bone strength, digestion, and lymphatic system function.

● The Fifth vital habit focuses on maintaining good posture to future-proof the neck and shoulders.

Maintain good posture by sitting straight and pulling shoulders back for neck health.

[16:35 - 20:58] Essential Habits for Nutrition, Strength, and Balance

● The Sixth vital habit is to eat real food, including meat, fruits, and vegetables.

Avoid processed foods, sugar, flour, and sweet drinks.

● The Seventh vital habit is about squatting.

Involves sitting in a deep squat position to strengthen leg muscles and hip flexors.

● The Eighth vital habit is to work on improving balance through exercise.

Regular balance exercises improve stability and reduce fall risk.

[20:59 - 26:15] Closing Segment

● The Ninth vital habit is to create a movement-rich environment.

Incorporate movement into work by using a standing desk or sitting on the floor.

● The Tenth vital habit is the importance of sleep and provides tips for improving sleep quality.

Practicing nose breathing and avoiding mouth breathing.

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:

“You don't need to exercise really, really hard at first because your body is gonna be very, very tired. And this isn't a good time, however, You still need to move.” - Dr. Steve Hughlett

"You've got to move just to move andc clean your lymphatic system as well." - Dr. Steve Hughlett

“The biggest thing you need to have when you get older is great flexibility, balance, and leg strength.” - Dr. Steve Hughlett

“If you're constipated, movement actually helps your bowels move by just walking.” - Dr. Steve Hughlett

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In this episode, our guest couple, Steve and Somers Fullerton, shares their personal health journeys, inspiring education and empowering health choices. Discover transformative stories of health challenges while gaining insights into regenerative farming and nutrition-based treatments. Uncover their efforts to provide stand-up desks for local school children and collaborate with schools to promote proper nutrition education. Prepare to be inspired as they express gratitude for community support and share their vision of empowering individuals to take control of their health.

[00:00 - 13:47] Personal Journeys for Health Transformation

Steve and Somers share their personal health journeys, including weight loss and overcoming pre-diabetes and hypertension.

They organize talks and seminars with renowned speakers to educate their community about regenerative farming and healthy living.

The couple continues organizing events after Joel Salatin's visit, figuring out social media and marketing strategies.

[13:48 - 28:52] Inspiring Health Education and Community Engagement

None of the speakers charge for their appearances, supporting the couple's mission to educate and improve health.

Net proceeds from events are donated to provide stand-up desks for local school children.

The upcoming event, "Momentum in the Mountains," features 12 past speakers attending, creating a sense of community and progress.

The couples proudly talk about their speakers that contribute to their mission of educating and improving health by sharing their expertise on mindfulness, stress reduction, and the effects of alcohol on the body.

[28:53 -32:51] Empowering Personal Health Choices and Challenging Healthcare Norms

Emphasis on individuals taking charge of their own health and questioning traditional healthcare approaches.

Recognition of the need for alternative options to insulin and a shift towards nutrition-based treatment for diabetes.

Gradual progression in people's understanding and acceptance of the concepts discussed, moving away from initial skepticism.

[32:51 - 49:47] Closing Segment

Introduction of leaning chairs as an alternative for students who may have difficulty standing for long periods.

Recognition of the need for education on proper nutrition in schools and efforts to collaborate with the school system.

Appreciation expresses the community support and sponsors contributing to the success of the events.

Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.

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Tweetable Quotes:

“The big thing is to be sure that people understand that they're in charge of their health.” - Steve Fullerton

“We just want them to realize that that isn't the only way. There are other ways that usually are less costly, less invasive.” - Somers Fullerton

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In this episode, Dr. Steve delves into the intricate aspects of the human lymphatic system, its significant roles, and why movement is key in keeping it functioning optimally. He explains how this network plays a vital role in the circulatory system, immune system, and nutrition.

[00:01 - 09:38] Understanding the Lymphatic System

The correlation between the lymphatic system and our blood circulatory system

The role of the lymphatic system in collecting and managing extra fluid in our tissues.

How the lymphatic system propels fluid through capillaries, vessels, and trunks.

The importance of the right lymphatic duct and the thoracic duct in preventing swelling and managing fluid reabsorption.

[09:39 - 18:11] The Lymphatic System and Immune System

Lymph nodes, with dendritic cells, initiate an immune response.

T cells enhance the immune response by identifying and destroying invaders.

Unusual changes in lymph nodes could suggest cancer and require medical attention.

Explains how lymphoid glands (bone marrow, tonsils, thymus) produce lymphocytes, with tonsils monitoring our intake and the thymus active until puberty.

[18:12 - 23:31] The Importance of Nutrition

The lymphatic system, via intestinal nodes, aids in fat absorption and delivery to the bloodstream.

Movement is essential for lymph fluid circulation due to the lymphatic system's lack of a pump.

Modern sedentary lifestyles can cause lymphatic stagnation, potentially allowing harmful microorganisms to multiply.

[23:32 - 26:38] Closing Segment

The emphasis on the importance of movement for a healthy lymphatic system

Encouragement to engage in physical activities, even simple movements, to promote lymphatic health

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:

“Our bodies are made to be moved. And our body starts deteriorating if we don't move.” - Dr. Steve Hughlett

“The lymphatic fluid getting into the lymphatic system and then propelling it only propels one way.” - Dr. Steve Hughlett

"The best exercise you could ever do is the one that you enjoy doing and will do." - Dr. Steve Hughlett

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In this episode, join Dr. Steve and his wife, Theresa, on an enlightening journey toward a healthier lifestyle. Delve into the power of commitment and find your personal "why" to fuel your health goals. Explore the significance of baseline measurements, progress tracking, and nurturing a positive mindset. Gain valuable tips for kickstarting your healthy lifestyle, from tidying up your pantry to embracing mindful eating practices. Let their inspiring conversation guide you towards lasting well-being and discover the secrets to a healthier, happier you.

[00:01 - 05:17] Importance of Commitment and "Why" in Achieving a Healthy Lifestyle

Knowing why you want to get healthy is important - it keeps you motivated.

Getting over cravings for sugar and flour takes a clear plan and some time.

Dr. Steve and his wife share their personal reasons for getting healthy, showing how these 'whys' can be very personal and powerful.

[05:18 - 12:20] Tips for Healthy Change: Baseline Measurements and Mindset

Take baseline measurements like belly circumference and weight to track progress.

Daily weighing helps understand weight fluctuations, despite the mental challenge they may pose.

Monitor key health markers (cholesterol, blood pressure, pulse, fasting glucose) to track progress

Adopt a healthier mindset towards weight changes and physical activity.

[12:21 - 24:09] Tips for Healthy Change: Decluttering, Hydration, Monitoring & Fasting

Clean out and declutter your pantry and fridge

Stay hydrated by increasing your water intake

Track your meals with a food journal

Consider incorporating time-restricted eating or intermittent fasting into your routine.

[24:10 -31:38] Closing Segment

Focus on consuming real, whole foods like meat, fruits, and vegetables.

Allow yourself a planned "crave meal" once a week

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:

“If you want to start getting healthy, by far, the very first thing you have to figure out is why.” - Dr. Steve Hughlett

“It really doesn't matter what your why is. It just has to be really strong because it will change.” - Theresa Hughlett

“If you wanna change something, the very first thing you do is change your thoughts.” - Dr. Steve Hughlett

“If you keep your insulin levels low, your body will start eating its own fat for its energy source.” - Dr. Steve Hughlett

If you want to start getting healthy, by far, the very first thing you have to figure out is why.

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In this episode, Dr. Steve explains the concept of glycemic index and glycemic load and why it is important to understand them. He also highlights the importance of the insulin index and its role in diabetes management and how it is affected by the type of food we eat. The episode concludes with tips on how to keep insulin levels low, including eating carbs with protein, fiber, and vegetables and avoiding processed foods.

[00:01 - 08:09] Understanding Glycemic Index and Load

● Glycemic index ranks carbohydrate-containing foods based on their ability to raise blood glucose levels.

● Glycemic load takes into account the normal portion size of food to accurately measure its impact on glucose levels.

● Fructose may rank low on the glycemic index, but it is still toxic and should be avoided.

● Maltodextrin has a higher glycemic index than glucose and is often added to foods with artificial sweeteners.

[08:10 -11:08] Importance of Glycemic Load

● Glycemic load considers both the glycemic index and the portion size of carbohydrates for accurate measurement.

● Glycemic load is calculated by multiplying the glycemic index by the grams of carbs in a normal serving, and then dividing by 100.

● Glycemic load provides a better understanding of the glucose response to food than the glycemic index alone.

[11:09 -16:54] Insulin Index: A Better Way to Manage Diabetes

● Insulin is more important than glucose when it comes to diabetes management.

● The insulin index measures insulin response to food, including protein and fat, not just carbohydrates.

● Processed foods with a combination of fat, carbs, and vegetable/seed oils can cause inflammation in the body.

● To keep insulin levels low, it is better to eat carbs with protein, fruits, and veggies and have desserts after a meal rather than waiting.

[16:55 - 21:18] Closing Segment

The cephalic phase and incretin release can also raise insulin levels, even without food in the gut.

Artificial sweeteners can cause insulin spikes and hunger.

Glycemic load and insulin index are better indicators of food's impact on insulin than glycemic index alone.

Eating carbs with protein, fiber, and vegetables can slow down absorption and keep insulin levels low.

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:

"Glycemic index ranks all carbohydrate containing foods according to their ability to raise your blood glucose levels." - Dr. Steve Hughlett

“Insulin index is by far the best way to be able to test whether a food is good for you or not.” - Dr. Steve Hughlett

“There is nothing in nature where you have a carbohydrate and a fat mixed together. The only time you see that is in manmade food.” - Dr. Steve Hughlett

"Processed carbs are by far the worst on the insulin index." - Dr. Steve Hughlett

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In this episode, Dr. Steve dives into the fascinating history of processed food. From its beginnings as a way to make food more convenient and affordable to the controversial dietary guidelines that have shaped our eating habits for decades. Discover the shocking truth about the ingredients that have been added to our food, the dangers of trans fats, and the rise of sugar addiction. Join us as we explore the past, present, and future of processed food, and learn how you can make better choices for your health.

[00:01 - 09:03] Processed Food and How It Started

● The history of processed food is discussed, specifically how we were taught that eating dietary fat is what makes us fat.

● The flawed Seven Countries Study by Ancel Keys is explained, which influenced dietary guidelines, despite leaving out important information about indigenous tribes and the dangers of trans fats.

● Dr. Steve recommends John Yudkin's book, "Pure White and Deadly," which argues that sugar is the basis of many health problems.

[09:04 - 14:23] Flawed US Dietary Guidelines: Obesity Rise

● Dr. Steve highlights that the US dietary guidelines of 1977 were based on flawed research and supported by various organizations.

● This leads to removing fat from food and adding sugar, including high fructose corn syrup, as a replacement.

● This ultimately contributed to the rise of obesity and related health issues in the US.

[14:24 - 21:00] The Negative Impact of Industrial Food

● The food industry has been using cheap and toxic oils such as trans fats, vegetable oils, and seed oils to make food that has a long shelf life and is easy to produce.

● The removal of fiber and fat from food has resulted in a lack of flavor, which is compensated for by adding high fructose corn syrup, leading to sugar addiction.

● Dr. Steve shows how the increasing number of people with type 2 diabetes is directly linked to the changes in the food industry and dietary guidelines.

[21:01 - 23:23] Closing Segment

● Dietary guidelines were initially created with good intentions to make food cheaper, more abundant, and easier to transport.

● Industrialization of food led to unhealthy ingredients such as sugar, high fructose corn syrup, vegetable oil, seed oils, processed carbs, artificial sweeteners, coloring, and flavors.

● Dr. Steve advises eating real food and avoiding processed foods to improve health, as medications only treat symptoms and do not address the root causes of conditions.

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:

“When you're taking medication for glucose, when you're taking for blood pressure, when you're taking for cholesterol. These medications don't cure any of those things. All they do is block the symptoms.” - Dr. Steve Hughlett

“Almost ALL medications only treat symptoms, have multiple adverse effects and do not CURE anything” - Dr. Steve Hughlett

“Every single organ in your body can be affected by type two diabetes.” - Dr. Steve Hughlett

“Type two diabetes is a nutritional disease. You can't cure it with medication. The only way you're gonna treat a nutritional disease is by changing your nutrition.” - Dr. Steve Hughlett

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In this episode, Dr. Steve explains why having bacteria in our gut is important for our overall health. He discusses how gut bacteria aid in digestion, activate medications and secrete neurotransmitters. He also explains how a healthy gut microbiota can prevent autoimmune diseases and emphasizes the importance of diet and lifestyle choices in maintaining gut health.

The episode concludes with a discussion on how babies acquire healthy bacteria during birth and highlights the importance of breast milk and real food for their health. Listeners will gain a greater understanding of the crucial role that gut bacteria play in their overall health and how to maintain healthy gut microbiota.

[00:01 - 06:12] The Gut Microbiome

Dr. Steve mentions that bacteria play a vital role in our digestion and nutrient absorption.

Over 100 trillion bacteria in our gut, which are needed for our digestion and nutrient absorption.

He also mentions that bacteria play a significant role in activating medications such as birth control pills and L dopamine.

He talks about how bacteria in our gut also secrete neurotransmitters such as serotonin, dopamine, and oxytocin

[06:13 - 09:22] The Analogy of Leaky Gut

Zonulin enzyme secreted by bad gut bacteria breaks down tight junctions in the intestines.

Leaky gut caused by zonulin leads to absorption of products causing health issues like gluten sensitivity.

Dr. Steve explains through the analogy of pantyhose vs fishnet stockings with tight junctions to explain normal and leaky gut.

[09:23 - 16:14] The Role of Bacteria And How It Affects Our Gut

Gut bacteria can cause autoimmune diseases via molecular mimicry

Klebsiella pneumoniae can cause issues in the gut with increased intake of sugars/carbs

Clostridium difficile can cause constipation, diarrhea, and severe infections

Fecal transplants can be used to treat Crohn's disease and C. difficile infections

Recipients of fecal transplants may develop food cravings for the same foods as the donor.

[16:15 - 24:28] Closing Segment

Dr. Steve stresses the importance of a healthy gut microbiota

Eating healthy, unprocessed food with real meat, fruits, and vegetables is suggested for improving gut health

Processed carbohydrates should be avoided as they can promote the growth of bad bacteria in the intestines

Overuse of antibiotics, antacids, and hand sanitizers can harm gut bacteria

Babies acquire healthy bacteria during birth through the vaginal canal and breast milk.

Dr. Steve highlights the importance of breast milk and real food for babies’ health.

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:

“The more you expose the bacteria to something, the more it becomes resistant to it.” - Dr. Steve Hughlett

“You have to expose yourself to bacteria because this is the way that your body can regulate.” - Dr. Steve Hughlett

“The taste of sweets is actually extremely detrimental to your health.” - Dr. Steve Hughlett

“If we didn't have bacteria, we would not be able to live.”- Dr. Steve Hughlett

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Do you ever feel stuck in your personal or professional life, unable to reach your full potential? In this episode, Coach Angie discusses how to reach your full potential by changing negative thoughts, managing emotions, and visualizing positive beliefs. She highlights the importance of taking small steps every day to create long-lasting changes in your life. Join us as we explore the power of the mental game.

Angie is a former multi-sport athlete and college basketball player, bringing over 30 years of sales and sales management experience, primarily in the medical device industry. In 2013, she founded You Are Strong, a game plan dedicated to helping athletes maximize their potential by harnessing the power of their mental game. Angie's philosophy is that success in both sports and life requires discipline, a strong work ethic, coachability, teamwork, a strong mental game, and a passion for winning. Having experienced firsthand the transformative impact of mental training on her own life, career, and family, Angie is passionate about empowering athletes to unlock their full potential and reach their life goals.

[00:01 - 04:56] From Corporate Career to True Calling

Angie shares her shifting career to her true calling, which is helping athletes, sales professionals, and business leaders to reach their full potential by focusing on their mental game.

She introduces an 8-week online course program that improves performance through changing thoughts and habits.

Angie stresses the need to manage emotions by identifying a focus and using tools for control.

[04:57 -18:20] Changing Negative Thoughts for Positive Life Changes

Angie stresses the need to replace negative self-talk with positive affirmations for personal growth.

She gives an example of an athlete's shift from a negative to a positive story after experiencing her coach's yelling.

She urges listeners to recognize their negative stories and take small steps toward changing their beliefs.

She also highlights how our thoughts affect our feelings, which can either put us in a high or low state.

[18:21 -33::35] The Role of Visualization in Overcoming Limiting Beliefs

Angie stresses the significance of exploring one's beliefs, or "blueprint," in determining if someone will achieve their full potential.

Positive beliefs can propel a person forward, while negative beliefs can hold them back.

Past experiences can influence beliefs, but they can be changed through intentional effort and small actions.

Angie uses visualization and positive emotions to shift athletes' beliefs and build confidence.

[33:36 - 40:50] Closing Segment

Angie advises focusing on small changes every day instead of jumping to where we want to be.

By stacking a habit, we can incorporate incremental changes into our daily routine.

Incremental changes to your habits can help you build momentum and make it easier to create long-lasting changes in your life.

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:

“Most of our thoughts are habits. About 90% of the thoughts that you're gonna think today, you thought yesterday.” - Angie Wiley

“The stories we tell impact how we feel.” - Angie Wiley

“Look at your blueprint that you have about yourself and your blueprint really is what do you believe about yourself.” - Angie Wiley

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In this episode, Dr. Steve discusses the misleading marketing ploys of food labels and how they contribute to health problems such as obesity, diabetes, and metabolic syndrome. He also covers the importance of understanding healthy fats and avoiding harmful additives, such as high fructose corn syrup, artificial colors, and sweeteners. He emphasizes the importance of reading ingredient labels and choosing products with simple ingredients to maintain a healthy diet. Tune in to learn more about the truth behind food labels and how to make healthier food choices.

[00:01 - 06:10] Food Labels: Marketing Ploys

Food labels are marketing tools designed to sell products and make money.

Companies add sugar to products when they remove fat and fiber to enhance flavor.

Carbohydrates and sugar are the primary contributors to the obesity crisis, type two diabetes, and metabolic syndrome.

Food labels may be misleading, with claims like "fat-free" or "sugar-free" that do not necessarily make the product healthy.

Food labels list ingredients in order of percentage, with the main ingredient listed first and the least amount listed last.

[06:10 - 16:39] Understanding Healthy Fats

Trans fats are still present in refined oils, emulsifiers, artificial flavors, and artificial colors, even though they have been removed from most foods.

Dr. Steve recommends two books: one explores food ingredients, their health effects, and how to regain health, and the other book is about good and bad fats.

Vegetable and seed oils should be avoided due to the chemicals involved in their extraction. Flax seeds and pumpkin seeds are good sources of fat.

Olive oil, Avocado oil, and Coconut oil are healthy oils.

[16:040-25:37] Harmful Effects of Food Additives on Health

Dr. Steve emphasizes that although marketed as beneficial, high fructose corn syrup can actually be harmful to the body, as the excessive amounts of fructose in our diets can lead to toxicity.

He also mentioned some different names for sugar that should be avoided.

Many food companies use maltodextrin in their products, including those labeled as fat-free and sugar-free. It causes cramps, bloating, difficulty breathing, skin rashes, and irritation.

Aspartame and Equal stimulate appetite, raise insulin levels, and make people feel hungry, which leads to weight gain.

Artificial colors, made from petroleum and often containing up to a hundred chemicals, can cause hyperactivity and food allergies in children.

[25:38 - 29:46] Closing Segment

Artificial colors and flavors contain a lot of synthetic chemicals, solvents, and preservatives that can damage the body.

Choosing products with one to three simple ingredients is healthier than products with a long list of chemicals.

Shopping for real meat, fruit, vegetables, and whole dairy in the perimeter of the store is a good way to avoid unhealthy products.

Whole milk is better than skim or low-fat milk because it doesn't contain added chemicals.

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:

“When they start taking fat out of products, they start putting sugar back into them because you have to, if you take the fat and the fiber out, you lose the flavor.” - Dr. Steve Hughlett

“Food labels are marketing. They aren't here to sell health. They aren't trying to make you healthy, they're trying to make a dollar.” - Dr. Steve Hughlett

“When you eat things, artificial sweeteners, it may not have the calories, but it definitely can still stimulate an appetite.” - Dr. Steve Hughlett

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In this episode, Dr. Steve explains the molecular structure of fats and how they affect our health. He discusses different types of fats, including essential fatty acids, and the dangers of highly processed vegetable and seed oils found in many processed foods. Dr. Steve recommends avoiding these oils and sticking with healthier options like coconut and olive oil.

By the end of this episode, you'll have a better understanding of which oils to avoid and which ones to consume to promote better health. Listen in to find out how you can make informed choices about the oils you use in your daily diet.

[00:01 - 03:44] The Molecular Structure Using the Centipede Analogy

The analogy of a centipede with carbon atoms as sections and hydrogen atoms as legs

A fully saturated fatty acid has two legs for every segment of the carbon chain.

Removing one leg creates a double bond and makes the fatty acid unsaturated.

Monounsaturated fatty acids have one double bond, while polyunsaturated fatty acids have more than one double bond.

Unsaturated fatty acids are less stable and more prone to oxidation than saturated fats.

[03:45 - 06:48] Different Types of Fats

Saturated fat is a type of fat that is solid at room temperature, usually coming from animal sources, but it can also come from plant-based sources like coconut oil.

Unsaturated fats have double bonds, are mainly found in plants, and are liquid at room temperature.

Monounsaturated fats have only one double bond and makeup 90-95% of the fats in our bodies.

Polyunsaturated fats make up 5-10% of the fats in our bodies and are important in making all the cell membranes of every cell. Still, they are sensitive to oxidative damage and are not very stable.

[06:49 -16:53] Importance of Essential Fatty Acids and their Effects

Essential fatty acids (EFAs) are polyunsaturated fatty acids that the body cannot produce and need to be obtained from food.

There are two types of EFAs: Omega-3 and Omega-6. Omega-3s are precursors to anti-inflammatory prostaglandins, while Omega-6s are precursors to inflammatory prostaglandins.

Omega-3s can be found in fish and certain plant foods like flaxseed, walnuts, and green leafy vegetables.

Omega-6s are historically found in animal and certain plant foods. They are inflammatory precursors that can also be obtained from nuts and seeds.

Highly processed Omega-6s increase inflammation in the body, which can cause small dense LDLs and other health issues.

[16:54 -21:31] Industrial Processing Linked to Obesity and Diabetes

Soybean is one of the dominant sources of polyunsaturated fats in the US due to their cheap cost of production.

Soybean oil has been found to be more obesogenic and diabetic than coconut oil.

Bread often contains unhealthy amounts of sugar and polyunsaturated oils.

Industrial processing is what makes these oils unhealthy, as they go through high temperatures, pressures, and chemical solvents, as well as a bleaching and deodorizing process.

[21:31 - 27:21] Closing Segment

Be cautious when reading studies, as food and drug companies may fund studies that align with their beliefs.

Avoid products with corn oil, soybean oil, cottonseed oil, sunflower oil, safflower oil, and any kind of seed oil or vegetable oil.

Stick with coconut, olive, avocado, real butter, real lard, and beef tallow.

Stay away from processed foods in boxes, bottles, bags, or cans as they contain harmful vegetable and seed oils and chemicals that are bad for organs and cause oxidative damage.

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:

“The more of this stuff that you eat in these, in these boxes, bottles, bags, or cans, the more inflammation you're putting into your body.” - Dr. Steve Hughlett

“There's no such thing as good or bad. It's mainly the amount cuz a little does a little good, but if you start getting more than that of these polyunsaturated fats, now you're gonna start causing having a bunch of damage.” - Dr. Steve Hughlett

“The more double bonds you have, the more unstable that is and the more prone to oxidation that is. And that's what happens with these polyunsaturated fats.” - Dr. Steve Hughlett

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Have you ever wondered why you feel hungry even after a big meal or why you don't feel hungry even though you haven't eaten in hours? Ghrelin and leptin are two hormones that play a crucial role in regulating hunger and satiety.

In this episode, we'll explore ghrelin and leptin, the hormones that regulate our appetite and satiety. Dr. Steve discusses how they work in our bodies, what affects their production, and how they influence our hunger and satiety levels. Join us to understand your body's hunger signals better and uncover the secrets of what makes us hungry and not hungry.

[00:01 - 04:37] Ghrelin: The Hunger Hormones

Ghrelin is secreted by an empty stomach and signals hunger to the brain.

Ghrelin can sometimes be confused with thirst, leading people to eat when they are actually thirsty.

Staying hydrated is important for regulating hunger signals.

A fiber-rich diet, protein, exercise, good sleep, and decreased stress can decrease the amount of ghrelin.

Carbohydrates can increase ghrelin release, leading to more hunger.

[04:38 - 08:59] Leptin: A Satiety Hormone

Leptin is the satiety hormone and is released from full-fat cells.

Fat cells are now realized to be an endocrine organ. An endocrine organ is an organ that secretes a hormone into the bloodstream, affecting organs throughout the body.

Leptin stimulates the medial hypothalamus, speeding up metabolism and signaling the body not to be hungry.

[09:00 - 15:54] Leptin Resistance

Ther more fat cells there are, the more leptin you produce to circulate in your blood stream. The more leptin you have, the more leptin resistance you get. Leptin resistance makes you hungrier which contributes to obesity, which leads to more leptin being released.

Along with this, the more carbohydrates you eat, the more insulin you release. High insulin levels block leptin from stimulating the hypothalamus, making you even more hungry.

To stay full and get healthy, eat protein, fat, and high-fiber foods that stay in your intestines longer and block ghrelin release.

[14:55 - 20:06] Closing Segment

Fat is a good energy source, better than carbohydrates which can make you hungry and increase insulin and leptin levels.

Stick to non-starchy and multicolored vegetables, especially if you are obese and trying to lose weight.

Focus on a high fiber, protein, and fat diet for healthy eating.

Stress management, good sleep, and hydration are important for managing hunger.

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:

“Protein and fat will keep you feeling full, carbohydrates will make you hungry.” - Dr. Steve Hughlett

“The more fat you have on the body, the more leptin you produce, the more leptin resistance you get, and the hungrier you are.” - Dr. Steve Hughlett

“Fat cells also release inflammatory mediators, so the more fat you have on your body, the more inflammation you have throughout your body.” - Dr. Steve Hughlett

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In this episode, Lindsay discusses using continuous glucose monitors (CGMs) to monitor blood glucose levels and factors affecting blood glucose. Lindsay shares her expertise on how CGMs work, how they can be used to improve glucose control, and how factors such as sleep, stress, exercise, and diet impact glucose levels. She also shares tips for making small dietary modifications to improve glucose control without having to eliminate certain foods. Tune in to learn more about using CGMs for glucose monitoring and how to optimize your diet for better metabolic health.

Lindsay Young is a Certified Transformational Nutrition Coach and Certified Strength & Conditioning Specialist living in Boise, ID. She specializes in helping busy women develop a simple nutrition and lifestyle plan to create optimal metabolic health and energy. Lindsay’s approach to wellness focuses on real food in a real-life context, helping her clients develop a modern approach to a healthy lifestyle that is sustainable and joyful in their homes and out in the real world.

[00:01 - 03:04] Using (CGMs) for Real-time Blood Sugar Tracking and Immediate Action

Continuous glucose monitors (CGMs) are small disc-like devices that read interstitial glucose levels in real-time, providing daily insights into blood sugar patterns.

Lindsay explains how to use a sensor to track blood sugar levels in real-time and input meal information for a timeline view of changes in blood sugar.

Real-time monitoring of glucose levels allows for immediate action when blood sugar spikes occur, such as going for a walk to bring levels back down.

[03:05 - 17:16] Tips for Regulating Glucose

Factors that impact glucose levels, including sleep, stress, and exercise, have a positive impact.

Intermittent fasting and avoiding grazing can improve glucose regulation and metabolic flexibility, while hydration also plays a crucial role in glucose levels.

Apple Cider Vinegar helps regulate blood sugar levels when consumed with meals.

Breathwork can reduce stress and cortisol levels, affecting glucose levels.

The box breathing technique for reducing stress and improving glucose control.

[17:17 - 28:18] CGM Monitoring and Meal Tracking Using the VERI App

VERI app offers CGM usage and meal tracking with easy cancellation and sensor reordering.

Balancing protein, healthy fats, fiber, and color in meals improves glucose breakdown

As Lindsay suggests, small dietary modifications can lead to better glucose control without eliminating certain foods.

[28:19 - 44:00] Closing Segment

Lindsay discusses Veri's glucose monitors, which can be ordered easily from their website.

She also recommends several resources you can read for learning about glucose management.

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:

“I teach my clients to look for four things on their plate, protein, healthy fats, fiber, and color.” - Lindsay Young

“You can modify things. You don't have to say goodbye to those foods forever. But those little modifications that don't seem like that big of a deal.” - Lindsay Young

“Having those actual meals is so important versus grazing and snacking throughout the day.” - Lindsay Young

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The Centers for Disease Control and Prevention (CDC) confirms sleep deprivation is a national epidemic and affects people of all ages. In this episode, Dr. Steve talks about sleep and its importance to overall health. He shares some important facts about sleep deprivation and how you can improve your own nighttime habits to achieve better quality sleep. Check out this episode and ensure you are taking the appropriate steps to get the right sleep every night.

[00:01 - 04:12] Sleep Deprivation - A National Epidemic

Sleep deprivation can lead to cravings for carbohydrates and comfort foods.

Falling asleep immediately or falling asleep after more than 15 minutes are signs of sleep deprivation.

CDC describes sleep deprivation as a national epidemic linked with many chronic diseases and conditions.

[04:12 -13:35] Phases of Sleep and its process

Sleep is broken down into 90 min. cycles

REM sleep should take up about 20 to 25% of the cycle and focus on healing your brain.

Light sleep takes up 45 to 65% of your total sleep time and helps transition between phases.

Deep sleep takes up about 13 to 23% of your total sleep time or cycle.

Your glymphatic system removes toxins and metabolic waste from the brain to excrete them through the kidneys or liver.

Beta-amyloid is eliminated during Deep Sleep. High amounts of brain Beta-amyloid is connected to Alzheimer's

Growth hormone stimulates muscle growth and repair during deep sleep.

Deep sleep helps move memories from short-term to long-term memory.

[13:36 -15:35] Analogy of Sleep Cycles

When we are awake, we empty our closets and drawers, removing everything and throwing it on the floor.

REM sleep is a time to eliminate unnecessary items and organize them into neat packages.

Deep sleep occurs when organized packages are returned to the closet and drawers, eliminating unnecessary items.

[15:49 - 17:00] Cortisol, Melatonin, and the Circadian Rhythm

Regarding sleep, there are two main components: melatonin and cortisol.

Melatonin helps us start our circadian rhythm at night and helps us get to sleep.

Cortisol release in the morning helps you to wake up and to start your day.

[17:01 - 23:21] Things You Can Do to Help Sleep Better

Two hours before bedtime is the time to switch off the artificial light before going to bed.

Natural light is essential for sleep, so going outside and watching the sunset is important.

You can keep your house temperature at night between 60 and 68 degrees, a lower temperature.

Going from light to dark affects melatonin secretion. So, keep your bedroom as dark as possible.

Caffeine and sugar both stimulate the brain, so it is important to limit them.

Exercise early in the morning utilizes cortisol levels early and helps you get to sleep that night.

Handwrite a list of the things you want to accomplish the following day to be able to clear your mind.

Taking a magnesium supplement can also help with sleep

[23:22 - 26:49] Closing Segment

Magnesium can cause some adverse effects like frequent stools.

It is very important to shoot for four to six cycles (6-9 hrs) of sleep each night to clear out your brain, clear out your body, and have more energy.

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:

“Fall asleep too early or fall asleep later are all signs of sleep deprivation.” - Dr. Steve Hughlett

“REM (rapid eye movement) heals your brain, and deep sleep heals your body.” - Dr. Steve Hughlett

“Muscle growth and repair actually occur during your deep sleep.” - Dr. Steve Hughlett

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Drinking enough water for healthy body functioning is key to overall wellness. In this episode, Dr. Steve explains why water is vital to life. The key to staying well-hydrated is to drink water constantly. Listen in as you learn the importance of drinking enough water so the body can carry out the metabolic processes necessary to keep it working at its optimum level.

[00:01 - 03:10] Water Is Important for Metabolic Processes

Our body is made up of 60% water.

Ghrelin is a hormone that makes people feel hungry. But many times, the signal of dehydration is misinterpreted as hunger. This leads to people reaching for food instead of the much needed and wanted, water.

Insufficient water consumption can cause dehydration and low blood pressure.

Water is so important to lubricate your joints.

The body uses water to regulate its body temperature.

[03:11 - 13:16] Drink Water to Avoid Dehydration

Caffeine, sugar, and alcohol make you urinate, pee, and lose water.

Signs of dehydration include foggy-headedness, lack of energy, and fatigue.

Dehydration can be seen by having dark yellow urine, so it is important to get water immediately.

People hate the taste of water due to their addiction to sugar.

Divide your ideal body weight by two, and that's how many ounces of water you should drink daily.

[13:17 - 18:44] Water can help you beat the keto flu

Aldosterone helps regulate blood pressure by reabsorbing sodium from the kidneys and keeping water in the bloodstream.

When your insulin levels are low, your aldosterone levels will also be low.

Drinking water and eating added salt can help you combat keto flu, which causes headaches, nausea, foggy head, constipation, and trouble sleeping.

[18:45 - 25:12] Closing Segment

Choose a salt that has no toxins and pollutants. A good example is Redman's Real Salt.

Your body needs salt in order to remain hydrated.

Sodium is essential for muscle contraction, nervous contraction, and blood pressure control.

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:

“There are people who can go without eating for weeks at a time and some people months at a time. But you cannot live more than a few days if you try to go that long without water.” - Dr. Steve Hughlett

“People are so addicted to sugar that if something doesn't taste sweet, they don't think that it tastes good. That is a thought process.” - Dr. Steve Hughlett

“So, when your stomach is growling, it’s because it's producing ghrelin.” - Dr. Steve Hughlett

“When you keep your insulin levels high, your aldosterone levels are high.” - Dr. Steve Hughlett

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Women across the world are being affected by hormonal changes, which lead to a decline in physical capacity and emotional well-being; this decline is getting worse because of stress, sedentary lifestyles, and poor nutrition.

In this episode, Angela shares her powerful story of neglecting her physical and mental health, leading to severe depression. She also discusses how she dealt with it. She will help you understand why it's important to optimize hormone levels that affect every aspect of your health and well-being.

Angela Foster is a Nutritionist, Health & Performance Coach, and Host of the top-rated podcast High-Performance Health. She used integrative health practices and biohacking to rebuild her physical and mental health. Her mission is to educate and inspire women to become the CEO of their health and optimize their minds, body & spirit by embracing their femininity.

Key Highlights:

[00:01 - 09:55] Opening Segment

● The backstory of Angela when she was diagnosed with PCOS, insulin resistance, and endometriosis.

● She shares her story of why did she struggle with depression.

● She says that sleep was really the thing that was neglected during those days of struggle.

[10:56 - 14:32] SHIFT Protocol: Biohacking and Mindset

● The performance benefits will result if you optimize and think you are going to get in the best physical, mental, and spiritual health in life.

● Sleep is important for longevity.

● Hormones, optimizing your stress hormones look for HLV, cortisol, and adrenaline.

● Insights that need to track.

● Fuel yourself for food, light, oxygen, and water.

● Training the body and mind and connecting in life and into the world.

[14:33 -20:55] Strategies For Optimizing Mindset Work

● Angela developed Biosyncing, which uses the SHIFT protocol at its core.

● The mindset piece is to create your future self and create identity.

● She talks about how to be grateful And the law of attraction

Part 1

[00:01 - 06:03] The Importance Of Understanding Woman’s Menstrual Cycle

● Exercise helps alleviate things like menstrual pain.

● When you get beyond day three, you are resilient to strain. It is a great time to do resistance training.

● The ovulation phase needs to moderate the training.

● Women tend to be less resilient in the Luteal phase, with a higher resting heart rate and lower HRV.

[06:04 - 11:05] The Importance Of The Nutrition Aspect for Women’s Cycle

● Flaxseed works very well in helping estrogen and moderating the effects.

● Eat plenty of cruciferous vegetables and sulfur-containing foods to help detoxify excess estrogen.

● Birth control often leads to higher night cortisol levels.

[11:06 - 22:16] Biohacking For Optimal Health

● Red light therapy is useful for optimizing mitochondrial health, detoxification, and for cardiovascular health.

● Angela explains that cortisol and melatonin have an inverse relationship.

● Additionally, she shares how she and her husband gave up alcohol for a year.

Key Quotes:

“Everybody wants to do the exciting bio hacks first, but it isn't gonna make a marked difference to you if you are using red light therapy, but you're staying up watching Netflix with nobody, like blocking glance wear till 1:00 AM, right? And then not sleeping properly.” - Angela Foster

“The way you sleep tonight depends on what you did this morning.” - Angela Foster

“Health is the foundation, right? It's our greatest asset, and we so often neglect it.” - Angela Foster

“You can't attract more if you're not already grateful for what you have.” - Angela Foster

CONNECT WITH ANGELA:

https://angelafosterperformance.com/podcasts/

High-Performance Health Podcast

Get leaner. Live Longer. Be Legendary.

Get my super easy and accessible FREE 5-Day Sugar Detox Program. All you have to do is put in your email and receive access together with a handbook!

Thefreesugardetox.com

Here’s how I can help you reach your goals!

Visit N8training.com - mastermind
Join our 5-Day Morning Routine Challenge
Start by understanding the science and simplicity of carb backloading for fat loss - go to GetNatesBook.Com. to get a free copy of Nate’s bestseller “The Million Dollar Body Method”
Get more great tips to get leaner by connecting with me on Instagram @lowcarbhustle
Join the MDB Mastermind for just a buck! If you want accountability, coaching, and an amazing training program to get leaner, this is what you need. Go to nate.fit to find out more and get your first 2 weeks for just 1 dollar.

If you liked the show, please LEAVE A 5-STAR REVIEW, and share it on social media to get reposted to over 12k of the homies.

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In this episode, our guest, Al Lyman, shares chapters of his book “Age Well and Feel Great” that talk about the importance of nutrition, which can improve the overall quality of life. Al shares some of the positive benefits of undertaking small increases in physical activity and nutrition that can eventually give you a longer life span. You definitely want to listen as he also gives you some strategies on how to position yourself from those huge food manufacturing companies that keep pulling you to their unhealthy products.

Al Lymnan has achieved a variety of athletic achievements, including a 2:39:37 Boston Marathon personal best and 9 Ironman Triathlons. As the Co-founder of Pursuit Athletic Performance, he provides movement therapy, gait analysis, coaching, and online exercise programs suitable for anyone, regardless of age or experience, to help people enjoy life to its fullest. Follow him at www.theallyman.com

[00:01 - 11:09] How You Think From One Day To The Next Really Matters

Al shares some stories from his book about his decision to die healthy.

He revealed his traumatic drowning experience and the things that happened after that.

“Exercise, the struggle is real,” whereas, as a species, we’re not wired to exercise. We’re wired to move.

Al tries to emphasize that you have to start small and be consistent.

[11:10 - 15:24] The Whole Key Is Insulin

Al started to tell the story of how he first learned about insulin and how to become a fat-burning machine.

Al talks about how he can make people normalize insulin and bring it down.

A lot of people never tap into those fat stores when they exercise.

[15:25 - 25:13] Take Action, Get Disciplined, And Choose Your Heart

Part of his book includes getting out in the morning and exposing yourself to sunlight to help set your circadian rhythms.

Engage in self-care, and if you made a positive choice, pat yourself on the back.

Al also shares how his mindset does with all the learnings he got from the past.

[25:14 - 36:11] Good Health Is Not Profitable

Understand the nature of capitalism and marketing; the company's primary mission is to make money.

Al explains how to position yourself and not be victimized by mass marketing.

Al also believes we should never remove food or macronutrients from our diet.

Red meat is an important part of a healthy diet.

Whether veggies or meat, it all boils down to the quality of food that we eat.

[36:12 - 45:09] Cravings Are The Toughest Thing

People should have discipline in order to resist cravings produced by manufacturing companies.

When applying time-restricted eating, give yourself a little bit of time.

In the epilogue of Al’s book, he explains what he wrote about “what is your why?”

One of the stressors is a little bit of hunger.

[45:10 - 55:08] Closing Segment

Al also mentions the two interesting chapters of his book about aging beliefs and stereotypes.

The phrase that Al love from his book is “Area of Opportunity”.

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:

“Never stop dreaming, to never stop believing that there is a future waiting.” - Al Lyman

“Consistency is the magic bullet.” - Al Lyman

"You have to choose your heart, and the way that you choose it is to decide to take action.”

Al Lyman

“It does matter that the choices you make really do impact your health” - Al Lyman

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Traditional medication doesn't always work. Besides, it can be expensive. There are also claims that the long-term impact of some medicines isn't good for your health. In this episode, Dr. Steve talks about the adverse effect and brand names for type 2 diabetes. He also shares a tip to reduce glucose and insulin levels without needing medication. Listen and learn why replacing drug medicine with a healthy diet is better.

[00:01 - 05:43] Different Mechanisms To Keep Your Blood Glucose Low

The two hormones that are mainly secreted by the pancreas are Insulin and Glucagon.

Insulin gets rid of glucose in different ways.

Glucagon is secreted by the pancreas when you need fast energy.

Glucagon-like Peptide (GLP-1) and Glucose-dependent Insulinotropic Polypeptide (GIP) are hormones secreted from the intestinal cells.

DPP-4 deactivates the GLP-1 and GIP, so the DDP-4 inhibitor medications cause GLP-1 and GIP to stay in the blood longer than the body wants it to.

[05:44 - 08:39] Popular Brand Names For Diabetes Medication

Trulicity, Byetta or Bydureon, Victoza or Saxenda, Ozempic, Wegovy and Adlyxin are GLP-1 agonist and can increase stomach emptying time, and keep insulin levels elevated, which can have adverse effects.

Tradjenta, Onglyza, Januvia, and Nesina are DDP-4 inhibitor drugs that block the enzyme that tears down GLP-1 and GIP.

Medications such as semaglutide are being used to curb appetite and keep insulin levels high.

[08:40 - 11:10] The Risks and Side Effects of Semaglutide Drug Medication

Nausea is the biggest effect of semaglutide drug medication.

The risk of thyroid C cell tumor is a warning which can be found in the black box.

Abdominal pain happens to 6 - 20% of the patients who take this medication.

Constipation 3 - 24% of the patients.

Diarrhea, which is 9 - 30% of the patients.

Vomiting, which is 5 - 24% of the patients.

Fatigue, which is 11% of the patients.

Headaches, which is 14% of the patients.

[11:11 -15:41] Closing Segment

All of these medications can be avoided if you avoid carbohydrates, which also have adverse effects.

Medications are too expensive.

The medication can increase or decrease your glucose levels but also increase your insulin levels.

All these problems can be avoided by eating a healthy diet and maintaining both low glucose levels and low insulin levels.

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:

“Stay away from the carbohydrates, and you'll be able to stay away from all these medications.” - Dr. Steve Hughlett

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Diabetes is a very common health condition. However, many people with diabetes experience some form of discrimination or stigma because of their condition. This can be due to a lack of understanding not only about the disease but also about diabetes itself.

In this episode, Dr. Steve is here today to tell you what’s the difference between type 1 and type 2 diabetes. If you have either one, or you have a family member or friend who has one of these, this episode is good for you because it’ll help you better understand how to manage your condition or how to help someone else deal with theirs.

[00:01 - 06:00]

Diabetes means frequent urination.

Exogenous (outside the body) versus Endogenous (within the body) sources

When you take diuretics, your body will expel a significant amount of excess fluid.

Diabetes insipidus caused from a hormonal imbalance between the brain and the kidney.

Diabetes mellitus is what is usually called sugar diabetes

[06:01 -11:51] Keep Your Insulin Levels Low

Type 1 diabetes, the pancreas does not produce insulin.

Type 2 diabetes, the pancreas produces way too much insulin because of what we put in the mouth.

Insulin resistance occurs when cells stop responding as well to insulin.

[11:52 - 16:00] An Analogy Of A Subway Station For Type 2 Diabetes

Conductors are overwhelmed by the non-stop flow of people called conductor resistance.

There is a limitation to people who can get into the car, like glucose.

The conductor got overwhelmed just like your insulin gets overwhelmed.

Your body will become overwhelmed if you continue to consume the same carbohydrates and glucose.

[16:01 - 24:02] Closing Segment

The ONLY way to keep BOTH your blood glucose AND your insulin levels down is to stop eating carbohydrates, unless it is in the form of real vegetables or real fruit.

The problem is the only hormone that has a direct link to obestiy is insuliln. People are getting heavier because of too much insulin, whether this is from their nutrition or from medications they are put on to get their blodd glucose down.

Non-alcoholic fatty liver disease means building up fat in the liver, due to eating too many carbohydrates, which get turned into fat.

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:

“The trick is you want to keep your blood glucose levels low, and you want to keep your insulin levels low. The only way to keep both of those low at the same. Is to quit eating carbohydrates.” - Dr. Steve Hughlett

“People used to think that diabetes was a glucose problem, but it's not. It's an insulin problem.” - Dr. Steve Hughlett

“The common sense thing is if your body can't handle excess sugar, then stop putting sugar into your body.” - Dr. Steve Hughlett

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High blood pressure is one of the major causes of heart attacks and strokes. The good news is, you can lower your blood pressure by simply changing what you are eating and adding certain supplements into your diet. In this episode, Dr. Steve will provide the education and information you need to discover how carbohydrates increase blood pressure and why this is so important for you to understand. Listen now to discover the truth and how you can lower your blood pressure naturally.

[00:01 - 03:26] Reason Why You Have High Blood Pressure

Stress causes you to have high glucose

Metabolic syndrome is a combination of 5 things:

High blood pressure

High triglycerides

Low HDL's

Increased abdominal girth

High blood pressure

[03:27 -09:53] Eating Carbohydrates Can Have High Blood Pressure

High blood sugar can lead to high blood pressure.

High insulin decreases the elasticity of your arterial blood vessels.

Nitric oxide is your body's primary mechanism of decreasing blood pressure.

Nitric oxide dilates the blood vessels, which keeps your blood pressure low.

[09:54-17:47] When you have high insulin, this also causes you to have high aldosterone

Fructose raises uric acid in the blood, which could raise blood pressure.

Uric acid blocks nitric oxide, which is your body's natural anti-hypertensive.

Aldosterone is a steroid hormone. It causes you to reabsorb the sodium into your bloodstream.

When you have high insulin, this also causes you to have high aldosterone.

[17:48 - 23:48] Closing Segment

Dr. Steve summarizes ways you can get when you eat a carb that causes high blood pressure.

The book "Why We Get Sick" by Benjamin Bickman.

Key takeaways: Eating healthy can reduce your blood pressure.

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:

“The higher insulin level you have, and the more issues you have with your arterial blood vessels, the higher your blood vessels or the higher your blood pressure's gonna be.” - Dr. Steve Hughlett

“When you start eating healthy, you will be able to get off of your high blood pressure medicine.” - Dr. Steve Hughlett

“If you're on high blood pressure medication, , please eliminate carbohydrates from your nutrition plan unless it is real fruit and real vegetables” -- Dr. Steve Hughlett

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In this episode, Danny shares exactly how he and his family go into nutrition. He will also share with us some information about mastering leptin and being able to control it. If you are the type of person who struggles with their weight and has a hard time getting in shape, listen to one of the experts in their field.

Danny is the Strength & Conditioning Coordinator for VCU Men's Basketball. As a powerlifter, he had met bests of 640 squats in wraps (610 raws), 400 bench, and 700 deadlifts. Personal bests in indoor rowing are 1:19.9 in the 500 meters and 389 meters in the minute for distance—all 3 of them are Florida state records.

[00:01 - 02:27] Leptin Resistance

How Fat Fueled Family started back in 2017
Danny shares her first knowledge about leptin resistance

[02:28 - 12:22] The Importance of Leptin

High insulin levels can actually block leptin.

Your leptin levels can increase, which can make you hungrier. The higher fat cells become, the more sensitive they are to what you eat.
Fat is not just storing energy; it’s communicating like a hormone.
Your leptin levels can increase, which can make you hungrier. The higher fat cells become, the more sensitive they are to what you eat.

[12:23 - 15:21] 5 Rules To Mastering Leptin

Having a high-protein breakfast
Meals shouldn’t eat too large
Don’t eat too much sugar
Never eat after dinner
Two to three meals a day

[15:22 - 28:16] How Leptin Does To Our Body

Danny shares how we strategize his meal-time as well as for his kids.
A study came out about what’s the difference in metabolism as far as calorie burning when people are at maintenance weight and not on a diet.
A common perspective among people that are wrong is if you want to lose fat, decrease calories and increase workout.
Leptin can signal T4 (inactive thyroid hormone) to T3 (active thyroid hormone)
When your insulin levels are high, that causes you actually to turn your brown fat into white fat.

[28:17 - 39:55] Teaching Your Children To Eat Nutritious Food

Taking vitamins and nutrients from food is the best than taking medicines.
Danny gives a few tips on how to eat your children healthy, nutritious food.

[39:56 - 49:33] Closing Segment

Danny shares his fat fuel family website, where you can reach out to them for coaching and consultation, and he offers courses and learning videos for meals, muscles, and mindsets.

Connect with Danny:

Website: https://fatfueled.family/

Instagram: https://www.instagram.com/dannyvega.ms

Youtube: https://www.youtube.com/@FatFueledFamily

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:

“The less flavors, different flavors you introduce, the more likely you are to stick to your plan and the more likely you stick to your plan, the more your body kind of relaxes and burns more fat.” - Danny Vega

“Fat is doing way more than just storing energy, you know, it's, it's communicating, it's, it's basically like a hormone.” - Danny Vega

“Focus on fat loss, that's fine, but focus on building muscle cause building muscle is gonna improve your glucose clearance, your insulin sensitivity.” - Danny Vega

“The strategy is way more important. Like the tactics is like how many calories you're eating, the strategies like, Am I eating, you know, at the same time every day? Am I getting rid of these foods?” - Danny Vega

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If you’re wondering why you are addicted to sugar, you must listen to this episode. Dr. Steve reveals that sugar addiction is a result of certain conditions in your brain and your gut. Learn more about improving your overall health by changing what you put in your mouth and the specific foods to avoid consuming.

[00:01 - 07:10] The Pleasure Center Of The Brain

Eating sugar stimulates the nucleus accumbens

The more pleasure you have, the more resistant the nucleus accumbens become.

The best way to avoid sugar is to stop eating processed foods.

[07:11 - 11:00] Bacteria In Your Gut

Fecal transplant is actually replacing bad bacteria with good bacteria

They also discovered that the recipient of a fecal transplant eats the same sorts of foods as the donor.

Eating different kinds of foods changes the type of bacteria in your gut, which can cause cravings for those specific foods.

[11:59 - 16:53] Closing Segment

Control what you put in your mouth.
Red meat is good
Your body will start craving healthy foods if you have bacteria that don't thrive on sugar.

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:

“The more pleasure you have, the more cocaine that they kept having, the more resistant the nucleus accumbens became.” - Dr. Steve Hughlett

“So when you are trying to get off sugar, when you are trying to lose weight, when you're trying to keep your insulin levels low, the best thing you can is avoid sugar, and the only way that you're gonna be able to avoid sugar is stop eating processed foods.” - Dr. Steve Hughlett

“If you wanna become healthy, change what you put in your mouth, and I guarantee you are gonna feel so much better, and you're gonna be so proud of yourself that you do this.” - Dr. Steve Hughlett

“Red meat is good no matter what they're trying to tell you.” - Dr. Steve Hughlett

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In this episode, Dr. Steve explains the simplest way to lose weight and become healthy. He also shares some tips on what and how to avoid so as not to worsen your type 2 diabetes and obesity. If you are suffering from these illnesses and want to change your eating lifestyle, then this episode is for you!

[00:01 - 06:08] The Only Thing That You Should Put In Your Mouth

The only carbohydrates that you should be eating are fruits and vegetables.
Dietary Guidelines were written back in 1977 that if you eat fat, it will make you fat.
It is not fat that makes you fat; It’s carbohydrates.

[06:09 - 11:47] Keep Insulin Levels Low

Decreasing calories and exercising more is horrible advice.
One thing that is directly related to obesity is insulin.
The real key to losing weight is to keep your insulin levels low.
Quitting sugar will keep both your glucose and insulin levels low.

[11:48 - 21:25] Take Your Health Into Your Own Control

Food companies often push carbohydrates and processed foods.
Depending on your weight, you should have around 1-2 teaspoons of sugar in your bloodstream.
Fat and carbohydrates are the only calories you need to worry about.

[21:26 - 27:13] Closing Segment

Start using fat for its energy source and not carbohydrates.

The more fat the company takes out of something, the more sugar it puts in.

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:

“If you have a label on what you're eating, chances are it is not good for you. If anything that you're eating is in a box-bottled bag or can, chances are it is not healthy for you.” - Dr. Steve Hughlett

“If you eat fat, it will make you fat. Common sense says that's true, but reality that is false.” - Dr. Steve Hughlett

“If you wanna decrease your adult obesity, it has to do with what you put in your mouth.” - Dr. Steve Hughlett

“Eat the food that keep you feeling full and do not raise your blood sugar. And that is protein and that is fat.” - Dr. Steve Hughlett

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Do you know carbohydrates are in almost every processed food and drink sold at the supermarket? You will be shocked when you learn how they cause damage to your organs.

In this episode, Dr Steve explains how processed carbohydrates damage your organs. He shares facts about fats and cholesterol. He will let us visualize our inner organs and effects. Find out what the science says and save your health by listening to this great episode!

[00:01 - 06:00] Opening Segment

Cholesterol is used in everything in the body.
The brain is only about 4% of your body weight, but it takes up 30% of the total cholesterol that your body has.
Cholesterol is the weapon of mass distraction, not destruction.
Dr Steve recalls the previous episode about the process of eating carbohydrates.
The more fat you have in your body, the more inflammation you have.

[06:01 - 11:42] The Carbohydrate Metabolism

Because of all the carbohydrates you're eating, you have more glucose in your bloodstream.

When you combine glucose with a molecule, that's called glycation.

A recent discovery found that the inner lining of all your blood vessels has a velvet lining called a glycocalyx.

Researchers discovered that when you eat a high-carb meal, the insulin tears your arterial walls and starts tearing up the glycocalyx six hours afterwards.

The inflammation is caused by the amount of fat in your subcutaneous cells.

[11:43 - 20:03] Excessive Carbohydrates Is The Mass Destruction

The circulation of airy cells can cause blood clots.
Retinopathy is damage to the eye caused by damaging the smaller blood vessels.
Nephropathy is the deterioration of kidney function.
Neuropathy is nerve damage.
Alzheimer's is called type three diabetes.
Increase your HDLs because the HDLs are your good glucose.

[20:03 - 21:10] Closing Segment

Fat and cholesterol are very good and healthy for your body unless you get too much.
Quit eating carbohydrates unless it's in the form of fruits and vegetables.
Cholesterol is good, and processed carbohydrates are bad.

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:

“Cholesterol is good and processed carbohydrates are bad.” - Dr Steve Hughlett

“You really shouldn't be eating carbohydrates hardly at all. And when you do, it should only be in real fruits and real vegetables.” - Dr Steve Hughlett

“The more fat you have on your body, the more inflammation.”v- Dr Steve Hughlett

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What you eat has a huge impact on your health. Eating certain foods can go from desirable to dangerous in just a handful of bites! In this episode, Dr. Steve clarifies what causes your fat and talks about carbohydrates. He will tell you exactly what you need to know about VLDL, LDL, HDL, and triglycerides – as well as the process they go through inside your body (and what causes them to do so). If you would like to know how to understand and evaluate your lipid panel, then this full-of-knowledge episode is for you!

[00:01 - 03:27] Things To Look For When Having A Lipid Panel Done

The four main things you have to check when you have a lipid panel done.
VLDL, LDL, and HDL are all lipoproteins
Fat is the amount of carbohydrates that you eat.
Explaining good, healthy carbohydrates and Man-made carbohydrates.

[03:27 - 11:38] Process Of Carbohydrates Digestion And Absorption

Saliva breaks down carbohydrates into glucose
The stomach digests your food because it has hydrochloric acid
After being metabolized in the stomach, carbohydrates are excreted into the first part of the small intestine
Once the glucose gets to the liver, it can deposit into the bloodstream if necessary.
Bloodstream reaches its capacity for glucose, and glycogen storage is full, the rest will be converted to fat and stored in fat cells.

[11:39 -19:33] How VLDL, LDL, Triglycerides and HDL work

Two different types of fat in the body: Cholesterol and fatty acids
Three fatty acids with glycerol backbone are called a triglyceride
Cholesterol and triglycerides are called lipid
Cholesterol is very important
How your body puts this into your bloodstream in the form of these lipoproteins.
HDL is mainly formed within your gut
HDL is considered the good cholesterol

[19:34 - 21:04] Closing Segment

VLDL and LDL are apoB (Apolipoprotein B)and HDL is apoA (Apolipoprotein A)
In the next podcast, Dr. Steve will discuss what happens when we eat too many processed carbohydrates.

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Tweetable Quotes:

“What makes you fat or what increases fat in your fat cells is the amount of carbohydrates that you eat.” - Dr. Steve Hughlett

“So that's why if you ever take like a piece of bread or a crack or something, you put that on your tongue, and you let it sit there for a while for the saliva to get into it, what happens is it all of a sudden it'll start tasting sweet. And that's because it's breaking it down into glucose.” -Dr. Steve Hughlett

“High insulin levels cause you to store fat in your body, low insulin levels cause you to burn fat out of your body for its energy.” -Dr. Steve Hughlett

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[00:01 - 03:27] Things To Look For When Having A Lipid Panel Done

The four main things you have to check when you have a lipid panel done.
VLDL, LDL, and HDL are all lipoproteins
Fat is the amount of carbohydrates that you eat.
Explaining good, healthy carbohydrates and Man-made carbohydrates.

[03:27 - 11:38] Process Of Carbohydrates Digestion And Absorption

Saliva breaks down carbohydrates into glucose
The stomach digests your food because it has hydrochloric acid
After being metabolized in the stomach, carbohydrates are excreted into the first part of the small intestine
Once the glucose gets to the liver, it can deposit into the bloodstream if necessary.
Bloodstream reaches its capacity for glucose, and glycogen storage is full, the rest will be converted to fat and stored in fat cells.

[11:39 -19:33] How VLDL, LDL, Triglycerides and HDL work

Two different types of fat in the body: Cholesterol and fatty acids
Three fatty acids with glycerol backbone are called a triglyceride
Cholesterol and triglycerides are called lipid
Cholesterol is very important
How your body puts this into your bloodstream in the form of these lipoproteins.
HDL is mainly formed within your gut
HDL is considered the good cholesterol

[19:34 - 21:04] Closing Segment

VLDL and LDL are apoB (Apolipoprotein B)and HDL is apoA (Apolipoprotein A)
In the next podcast, Dr. Steve will discuss what happens when we eat too many processed carbohydrates.

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:

“What makes you fat or what increases fat in your fat cells is the amount of carbohydrates that you eat.” - Dr. Steve Hughlett

“High insulin levels cause you to store fat in your body, low insulin levels cause you to burn fat out of your body for its energy.” -Dr. Steve Hughlett

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In this episode, Dr. Steve shares about the dangers of fructose and how the high amounts of it ingested by the body can turn it into glucose and cause many different problems for the body. He also talks about how fructose and glucose make up sucrose and how this can make turn into fat in the body.

[00:01 - 04:07] Uncovering the Truth About Fructose

Glucose, fructose, and galactose are the three main monosaccharides
Sucrose is a disaccharide made up of glucose and fructose
Starch, cellulose, and glycogen are polysaccharides

[04:08 - 08:40] Increase in Sugar Consumption

In the 1960s, Americans consumed an average of at least 2 teaspoons of sugar per day
Sugar is added to many manufactured products, such as soda and juice
High fructose corn syrup is falsely advertised as being good for diabetics and low on the glycemic index

[08:41 - 21:40] The Poison Lurking in Processed Foods

Fructose is found in many foods, including sucrose, fruit juice, and high fructose corn syrup
Uric acid buildup can cause gout, which has been on the rise due to increased consumption of fructose
Processed food with fructose and glucose creates high VLDLs and LDLs

[21:41] Closing Segment

Fructose is metabolized into toxic substances like uric acid and inflammatory mediators.
Fructose is directly stored as fat in fat cells
Avoiding processed food is key to avoiding fructose

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:

“Stay away from sugar, stay away from high fructose corn syrup. Which means you're gonna have to stay away from processed food because they put this stuff in everything.” - Dr. Steve Hughlett

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In this episode, Dr. Steve shares the difference between Being a carb burner and being a fat burner in the body and how we need fat in our nutrition plan to help repair cellular damage in our bodies and to help make several hormones. He also shares that keeping our insulin levels low not only helps burn fat but also helps us feel healthy and also have more energy.

[00:01 - 04:22] An Analogy of a Campfire

Getting ready to build a bonfire by stockpiling logs
Using kindling instead of logs for the entire campfire
Like the campfire analogy, our body has 2 forms of energy that it burns

[04:23 -08:38 ] Differentiating Carbs and Fats

Dietary fats are good fats that travel through the intestines and get absorbed by the bloodstream
Dietary fats helps the body create new cells
Carbohydrates travel through the bloodstream and straight to the liver and in return the body generates insulin
The body converts carbohydrates into fatty acids

[08:39 -15:48] How Fatty Acids Travel Through the Body

Fatty acids that flow through the body and gets stored in the form of a compound called triglyceride
The triglyceride cannot cross across the membrane but cleaves the fatty acids so they can cross the membrane and getsthen gets turnede back into triglycerides to be stored.
High insulin stimulates the enzyme on the outside of the cell to cleave off the fatty acids to go into the cell, to get converted back into triglycerides and get stored as fat
Low insulin stimulates the enzyme on the inside, which causes the fat to move from storage, into the bloodstream, to be used as energy

[15:49 - 18:10] Closing Segment

Teach your body to be a fat burner by avoiding carbohydrates
Keeping your insulin low helps the body lose fats
The body is designed to be a fat burner

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:

“When you keep your insulin high, you get fatter. When you keep your insulin levels low, you actually burn your fat and you actually start losing your fat and you start feeling better and clear headed and have more energy.” - Dr. Steve Hughlett

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In this episode, Dr. Steve discusses the terrible weight loss advice we commonly receive and why it is ineffective. He also discusses what we can truly do to lose weight and how to properly implement dietary changes.

[00:01 - 05:07] Opening Segment

Calories are units of energy or heat
Food calories is a kilocalorie
The body knows the exact amount of sodium levels it needs to function properly

[05:08 - 12:11] Body Regulators

Our bodies are regulated by our metabolism and appetite
Going below your body weight set point lowers our body’s metabolic rate
Metabolism is made of 5 total energy expenditure
Basal metabolism
Thermogenic effect of food
Thermogenesis
Excess post exercise, oxygen consumption
Actual exercise

[12:12 - 19:10] Losing and Gaining Weight

Eating more carbohydrates will cause you to gain weight
The body resists a decrease in calories by making you ravenously hungry in an attempt to return to its original heavier body weight set point
Decreasing calorie intake and exercising more causes the body to fight it and want to eat more and sleep more
Eat foods that keep your hunger satisfied longer

[19:11] Closing Segment

Eat more protein from real meat and also eat real fat
Stay away from processed food and carbohydrates
When trying to lose weight settle your nutrition before exercising

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:

“To lose weight, you don't decrease calories, you eat the right types of food, which is protein and fat, and stay away from carbohydrates.” - Dr. Steve Hughlett

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In this episode, Dr. Steve discusses the importance of drinking plenty of water, the reasons we should avoid eating artificial sweeteners, and the importance of eating in moderation. He also provides 10 tips on how to eat healthy over the holiday season.

[00:01 - 11:35] 10 Tips to Eating Healthy

Eat something healthy before going to that holiday meal
Drink plenty of water each day
Stick with water and avoid sugary food and drinks
Be mindful of the portion size of your meal
Eat all the vegetables you want but regulate the portions if its on the sugary side
Avoid any white food if you can
Remember to eat slowly
Take an hour break between meals
Eat your desserts on small plates and small portions
Go for a walk before or after eating

[11:35 - 12:27] Closing Segment

Holiday meals are just one meal
Don’t try to eat continuously throughout the holiday season
Make simple, healthy choices to live a quality life

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:

“These are one meal events. You should not be eating everything you want to eat from Thanksgiving through New Year's.” - Dr. Steve Hughlett

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In this episode, Dr. Steve talks about the connection between insulin and obesity. He shares how carbohydrates cause our blood glucose to rise and in return causes the body to release insulin. Dr. Steve also shares that the release of too much insulin in the body may cause us to have metabolic syndrome and in return may cause the body to do horrible things.

[00:01 - 05:11] What is Insulin and Glucose?

The pancreas is the source of the hormone insulin
Insulin causes glucose to come out of our blood
Having too much glucose in the body causes the body to react in a negative way
Plants also store glucose as flour or starch

[05:12 - 08:44] How Fats are Stored in the Body

Fats fill up your subcutaneous cells
Excess fats are then going to fill up the omentum
Fats stored in the omentum prevents the anti-inflammatory processes of your body
After the omentum fats are than stored in the liver, pancreas and on to other organs

[08:45 -11:23 ] Effects on the Body

Negative effects of metabolic syndrome
Causes blood pressure and other issues with the organs
Measuring abdominal girth
Teaching the body to eat your fat instead of storing it

[11:24 - 19:51] Good and Bad Carbohydrates

Processed carbohydrates gets absorbed by the body faster
This causes glucose to rise and stimulate massive amounts of insulin
Fruits and vegetables also contain carbohydrates
Eating and drinking artificial sweeteners causes us to want to eat more

[19:52 - 22:42] Closing Segment

Differentiating brown fats and white fats
High insulin levels causes brown fats to turn into white fats
Low insulin causes white fat to turn into brown fat
Excess carbohydrates causes insulin levels to rise
Decrease your carbohydrates, increase your healthy fat intake

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:

“Our body does not want high glucose levels because that causes all kinds of trouble.” - Dr. Steve Hughlett

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In this episode, Dr. Steve Hughlett shares how it all began with a desire to help people in attaining better health. Dr. Steve practiced pharmacy for over 30 years in a hospital setting before transitioning to Pediatrics. As a health-conscious individual who witnessed the decline of health and the rise of medication in the market, he wanted to help educate people about the impact of medications on the body, how the food we consume affects the body, and why they feel the way they do.

[00:01 - 03:27] Getting to Know Dr. Steve Hughlett

Practicing Pharmacy and shifting to Pediatrics
Getting into Pediatrics with the goal of understanding the health of their children
Realizing that he was bigger even though he was eating according to the food pyramid

[03:28 - 12:07] Figuring Out Diets

Realizing that it’s not about decreasing calories but controlling the food type and portion intake
Researching about food diets and exercises
Having a lifestyle change as you get older
Focus on food we eat and not medications

[12:08 - 18:39] Talking About Child Obesity

Dr. Steve was invited to talk in a seminar about why children keep on putting on weight
Exercise should be the last thing to we should do
It's about changing the food you consume and not about diet
Finding that there are so many things contributing to the decline of health of a person

[18:39 - 25:01] Writing a Book and Starting a Podcast

Transcribing a video of his seminar and converting it to a book
Making the audio version of the book
Starting a podcasts to help reach more people and educate them
Having future episodes be a breakdown of topics tackled in his and much more

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:

“What you do have 100% control over is what you put in your mouth. What you eat, you can totally control.” - Dr. Steve Hughlett

“It has nothing to do with decreasing your calories. You have to change the type of food that you eat. This is not a diet. This is a lifestyle change.” - Dr. Steve Hughlett

Simple, Healthy Choices for Weight Loss: Recent Episodes

Dr. Steve Hughlett