Nutrition Prescription: Wellness vs Medications

Hey Podcast Friends! 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! Thrive Naturally Essentials Course 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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).​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> p]:pt-0 [&>p]:mb-2 [&>p]:my-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

Hey Podcast Friends! 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! 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."​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Why "eat less, move more" fights your biology and almost guarantees rebound weight gain.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> How insulin—not calories—is the main switch that decides whether you store fat or burn fat.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> What "body weight set point" means and why stalls in weight loss usually mean your set point is resetting.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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).​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Why most people should delay intense workouts until after fat loss starts, but should walk daily at every size for health and energy. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> p]:pt-0 [&>p]:mb-2 [&>p]:my-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

*: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.. 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! 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​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Packaged foods, grains, sugars, and high-fructose ingredients flood your body with glucose and fructose, driving weight gain, fatty liver, and inflammation.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> p]:pt-0 [&>p]:mb-2 [&>p]:my-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

*: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.. 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! Thrive Naturally Essentials Course 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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).​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-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

Hey Podcast Friends! 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! Thrive Naturally Essentials Course 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:​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> The CTFAR framework (Circumstance, Thoughts, Feelings, Actions, Results) and how changing your thoughts changes your health results. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Why man-made, processed foods (boxes, bottles, bags, cans) keep you hungry, inflamed, and overweight—and what to eat instead. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> How to shop the perimeter, focus on single-ingredient, low-carb, God-made foods, and stop being fooled by front-of-package marketing. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> The CTFAR method to go from "overweight and on meds" to "empowered and taking action" without starting in the gym.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> p]:pt-0 [&>p]:mb-2 [&>p]:my-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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-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

Hey Podcast Friends! 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! Thrive Naturally Essentials Course 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. p]:pt-0 [&>p]:mb-2 [&>p]:my-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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-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

Hey Podcast Friends! 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! Thrive Naturally Essentials Course *: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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> What your body is actually made of (protein, fat, cholesterol, vitamins, minerals, water) and why your food should match that.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Why man-made foods (box, bottle, bag, can) are toxic and drive obesity, type 2 diabetes, high blood pressure, and heart disease.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> The difference between man-made food, plant-based "God-made" food, and animal-based "God-made" food.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Why glucose is a toxin in excess, how carbs turn into glucose, and why "eating healthy" salads can still leave you hungry and undernourished.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Why eating fat does not make you fat, but eating glucose does, and why fat is a cleaner, more powerful fuel than carbohydrates.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> How type 2 diabetes medications often make insulin resistance worse and why the real solution is changing nutrition, not adding more drugs.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Your body is built from protein, fat, cholesterol, vitamins, minerals, and water—so that's what you must feed it.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Man-made foods from a box, bottle, bag, or can are toxic and slowly damage your organs over decades.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> All plant foods contain carbohydrates (glucose), but animal foods give you the dense protein and healthy fat your body really needs.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Glucose spikes insulin, stores fat, blocks your fullness hormones, and keeps you hungry and gaining weight.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Diabetes and weight-loss drugs often lower blood sugar while driving insulin higher, making insulin resistance and long-term health worse.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-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

*:first-child]:mt-0"> Hey Podcast Friends! 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! Thrive Naturally Essentials Course 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> What Dr. Weston A. Price discovered about traditional diets and why the Weston A. Price Foundation was created.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Why indigenous groups eating local, organic, seasonal, traditional foods have almost no type 2 diabetes or obesity.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> How refined foods (sugar, white flour, seed oils, additives) drive cavities, crowded teeth, inflammation, and chronic disease over generations.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Why ultra‑processed foods are engineered to be addictive (the "bliss point," crunch, hand‑to‑mouth pattern) and keep you overeating.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> How swapping to nutrient‑dense animal foods and healthy fats can reduce cravings and help natural weight loss.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> The difference between "God‑made" and "man‑made" food, and why long shelf life often means it shortens your life.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Why healthy animal fats like butter, tallow, and lard (plus olive and coconut oil) are more supportive than industrial seed oils.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> How grounding (bare feet on the earth) and sunlight act like natural anti‑inflammatories and help your body "charge" properly.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> A simple morning routine (barefoot outside + early sunlight) that can help reset cortisol, improve sleep, and support energy all day.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Why indigenous communities eating "the lost diet" of local, organic, seasonal, traditional foods almost never develop type 2 diabetes.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> How refined grains, sugar, and vegetable oils change facial structure, increase cavities, and set kids up for poorer health in future generations.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Why real fats like butter, tallow, lard, and quality animal products are deeply satisfying and can naturally crowd out late‑night junk food.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Hilda's story of Mongolian families thriving on animal foods (meat, milk, fat, even organs) and what that says about nutrient density and strength.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> The true cost of "cheap" food: more inflammation, pain, medications, doctor visits, and a poor quality of life as you age.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"

Hey Podcast Friends! 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! 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> It's not about losing "weight"; it's about losing fat while protecting your muscle so you stay strong and independent as you age.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Exercise is not the main driver of fat loss—you can't outwork a high-carb, high-insulin lifestyle.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> The real problem is not "too many calories" but the source of those calories, especially constant glucose from carbs that keeps insulin high.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> High insulin is the root cause of type 2 diabetes, obesity, and many chronic diseases—not just high blood sugar.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Most diabetes medications work by raising insulin or making you more sensitive to it, which can actually worsen the root problem of insulin resistance.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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. p]:pt-0 [&>p]:mb-2 [&>p]:my-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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-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

*:first-child]:mt-0"> Hey Podcast Friends! 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! 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> We are living in "glucose toxicity" because most people eat man‑made, ultra‑processed food made almost entirely of carbohydrates and sugar.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> All plant foods contain carbohydrates (glucose), while animal foods provide protein and fat with minimal impact on insulin and blood sugar.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Root vegetables, grains, flour products, breads, pastas, and baked goods act like powdered glucose in the body and rapidly raise blood sugar and insulin.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> The three pillars of modern disease are high glucose, high insulin, and chronic inflammation from chemical‑laden, ultra‑processed foods.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ 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. p]:pt-0 [&>p]:mb-2 [&>p]:my-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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-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. ​

Hey Podcast Friends! 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! 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Type 2 diabetes is a disease of insulin resistance, not just "high blood sugar," and it develops over decades as fat cells become overfilled.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> High blood sugar is a symptom of the real problem: years of high insulin from constantly eating glucose and carbs.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> The three pillars driving diabetes and most chronic disease are high insulin, high inflammation, and high glucose, all heavily influenced by what you eat.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> When insulin is high, your body is forced to store fat and cannot burn its own fat, no matter how much you exercise.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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."​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​

Want to lose weight, get off medications, and finally feel great again? 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. Get signed up here before the price increase! Thrive Naturally Essentials Course p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Why Dr. Steve went into medicine—and why he left the hospital system after 29 years—because of the misinformation around type 2 diabetes.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Type 2 diabetes as an "umbrella disease" driving kidney problems, liver disease, heart disease, dementia, and more.​ Key #1 – The true root cause p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> The root cause of type 2 diabetes is insulin resistance, not high blood sugar.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> High blood sugar is a symptom that shows up decades after insulin resistance begins.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Four main jobs of insulin with the glucose you eat: p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Uses a tiny bit for immediate activity right after eating.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Refills limited glycogen "storage tanks" in the liver (about 10 percent) and muscles (about 1 percent each).​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Dumps extra glucose into the urine once blood sugar is too high.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Turns most of the extra glucose into fat (triglycerides) and stores it in fat cells.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> High insulin = your body stores fat and cannot burn fat out of fat cells.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Low insulin = your body burns fat out of fat cells for energy and cannot store new fat.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Why the real key to weight loss, energy, and diabetes reversal is keeping insulin low, not counting calories.​ What insulin resistance really is p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Insulin resistance explained as "stuffed fat cells" that can't take any more triglycerides.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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) p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Healthy: low insulin, low glucose.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Early pre-diabetes: high insulin, normal glucose—usually missed because insulin is almost never tested.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Full diabetes: high insulin and high glucose after years of stuffed fat cells.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> The only meaningful way blood glucose rises is by eating it (carbohydrates and sugars).​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> You have very little stored glucose in the body (about two teaspoons in the blood, roughly 2,400 calories max in glycogen).​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Exercise burns some calories but rarely reaches the stored fat in fat cells because glucose stores are usually full.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Exercise often makes people hungrier when they are running on glucose as their main fuel.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> The real

*: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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Getting healthy and losing weight has very little to do with exercise and almost everything to do with the food you eat.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> If you are obese and not already working out, intense exercise is the last place to start; focus on food first.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> The body can run on two main fuels: glucose and fat, and it always uses what is already in the blood first.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Glucose in the blood triggers insulin, which lowers blood sugar but also decides whether you store fat or burn it.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> There is only one thing that puts fat into your fat cells and one thing that lets it out, and that is insulin.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> High insulin levels force your liver to turn glucose into triglycerides and store them as fat, making you gain weight.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> When insulin levels are low, your body is forced to burn fat out of your fat cells for energy and cannot store fat.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Insulin resistance is not "broken insulin"; it is fat cells so full of triglycerides that they cannot store any more.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Pre-diabetes is a long phase where insulin is high but glucose is still normal because you still have fat cells left to fill.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> True type 2 diabetes appears when insulin has been high for years, all fat cells are full, and blood glucose finally climbs.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Focusing only on lowering glucose with medications often makes diabetes worse by pushing more fat into already full cells.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> On a cholesterol panel, high triglycerides and low HDL are the real red flags for cardiovascular disease risk.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> If your triglycerides are more than twice your HDL, you are likely causing organ and blood vessel damage and sliding into prediabetes.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Stress raises cortisol, which tells your liver to dump stored glucose into your blood for "fight or flight" energy.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> When stress ends, glucose and insulin should drop, and your body should go back to burning fat for fuel.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> The other way blood glucose rises is by eating it, especially from carbohydrate-heavy,

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) p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Quick recap of Part 1: how UV light penetrates the skin and why healthy cell membranes and antioxidants protect against damage.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Saturated fat and cholesterol as vital building blocks for strong, stable skin cell membranes rather than "bad fats" to fear.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> What furanocoumarins are and where they come from (certain plants and plant foods).​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> How these compounds absorb UV light and create reactive oxygen species (ROS) that damage DNA and proteins in skin cells.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Signs of damage: inflammation, blistering, hyperpigmentation, and why it may not be a normal sunburn.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Explanation of phytophotodermatitis: p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> "Phyto" = plant, "photo" = light, "dermatitis" = skin inflammation.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Why it is different from an allergic reaction and can happen the first time you are exposed.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Factors that affect how bad the reaction is: p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> How much of the plant toxin you ate or got on your skin.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Intensity of the sunlight and time of day.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> How long you are in the sun and how healthy your skin cells are.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Why this often shows up on vacations or trips to the beach, especially when people are less used to sun.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Common wellness trends that can backfire: p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Celery juice cleanses, giant raw salads, heavy citrus use before sun exposure.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> How they can secretly load you with furanocoumarins and set you up to "burn."​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Practical steps to reduce sun sensitivity from food: p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Be aware of what you ate hours before going outside.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Avoid lots of raw celery, parsnips, and heavy citrus before sun.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Always wash hands well after preparing citrus (limes, lemons) or other suspect plants, especially if you will be in the sun.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Remember that even a few drops of lime juice on the skin can cause a painful reaction in the sun.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Strengthening your skin from the inside out: p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Focus on animal-based, meat- and fat-rich foods: collagen-rich meats, organ meats, quality animal fats, and mineral-rich salts.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> How these foods support strong cell membranes, provide vitamin E, zinc, and other nutrients that improve sun tolerance.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Why carnivore and animal-based eaters often notice better skin quality and better sun tolerance.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Hydration and electrolytes: p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Drink about half your ideal body weight in pounds as ounces of water per day.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Increase water if you drink alcohol, sugar, or caffeine because they are dehydrating.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Make sure to include electrolytes, not just plain water.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Lifestyle pieces that support skin health: p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Quality sleep as the time your body repairs and detoxes.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Avoiding inflammatory seed oils and ultra-processed "Franken foods" in boxes, bottles, bags,

*: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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Sunlight helps balance hormones, lift mood, and support your natural sleep–wake rhythm (cortisol in the morning, melatonin at night).​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Sun on the skin is needed for vitamin D and has been essential for humans, animals, and plants throughout history.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Many people burn easier now not just because of time in the sun, but because of what they eat.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Seed oils (polyunsaturated oils) and ultra‑processed grains create oxidative stress and make skin cells more fragile in the sun.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Some plants make defense chemicals called furanocoumarins to protect themselves from insects, fungi, and being eaten.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> In humans, these chemicals can cause phytophotodermatitis: plant + light + skin = inflammation and burn‑like reactions.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Other citrus like lemons and grapefruits can also make skin more reactive to UV light.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Not all fruits and vegetables are automatically safe in all amounts; many plants contain toxins and antinutrients meant to protect the plant.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Only three foods are truly "designed" to be eaten: honey (for bees), milk (for infants), and ripe fruit (to spread seeds).​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Many modern gut issues

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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Why the body needs stress in short bursts for survival, focus, and performance.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Fast "alarm" phase: adrenaline kicks in within seconds to raise heart rate, breathing, and blood flow to muscles.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Follow‑up phase: cortisol arrives about 10 seconds later to keep you alert and to raise blood sugar so you have fuel to respond.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Sympathetic ("fight or flight") vs parasympathetic ("rest and digest") systems and why you must be able to shift back into calm mode.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> How cortisol normally peaks in the morning to help you wake up and then should fall through the day as melatonin rises at night.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Signs of too little cortisol (adrenal insufficiency): fatigue, weakness, weight loss, low blood pressure, dizziness, mood changes, and blood sugar swings.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Why adding more medications often creates more problems and side effects instead of real solutions.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> *:first-child]:mt-0"> p]:pt-0 [&>p]:mb-2 [&>p]:my-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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-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.

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.​ 1. Medication Misdirection: Cholesterol Edition p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> This episode is part two of the medication misdirection series; last time was about diabetes meds, now it's cholesterol meds.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> The medical system teaches that "to be healthy, you must be on medication," and cholesterol drugs are one of the biggest examples.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Doctors are not the villains; drug companies shape the message, and even many physicians are unaware of the bigger picture.​ 2. What the Body Is Really Made Of p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> The body is built from protein, fat (fatty acids), vitamins, minerals, cholesterol, and water—these are vital; we must have them.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Protein comes from 20 amino acids, nine of which are essential and have to come from food.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> The body does not need glucose or carbohydrates; it can function without ever eating plant‑based carbs.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 4 Man‑Made Food Is the Real Enemy p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Man‑made, processed food is loaded with sugar, high fructose corn syrup, flour (powdered glucose), and toxic seed oils.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> These foods raise insulin, force the body to store fat, and create massive inflammation in the body.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> The problem is not "too many calories" but the source of the calories—glucose versus fat.​ 5. Fat as a Clean Fuel p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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).​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Using fat for fuel keeps insulin low and lets the body burn stored fat throughout the day.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 6. What Triglycerides Really Are p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> A triglyceride is like a capital "E": the backbone is glycerol and the three "arms" are fatty acids.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> When you eat glucose, insulin tells the liver to turn that glucose into triglycerides, then ship them to fat cells for storage.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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) p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Cholesterol isn't truly a "fat"; its structure is rings, not straight chains like fats.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 medicat

*: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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> The "three columns of disease": high inflammation, high insulin, and high blood glucose damage every organ over time.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> High insulin and inflammation show up 10–40 years before blood sugar ever becomes high, which is when most people finally get diagnosed.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Man-made, processed "Franken foods" from the center aisles of the store drive high insulin, high glucose, and constant fat storage.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Insulin is the fat-storage hormone: p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> High insulin = you store fat. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Low insulin = you burn fat from your fat cells for energy.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> There are only two ways blood sugar goes up: you pull it from your limited glycogen stores or you eat it (through carbohydrates).​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Processed foods often mix carbs and fats together (like burgers with buns, pizza, donuts), which is the worst combo for fat gain.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Extra glucose is quickly turned into triglycerides and stored as fat, which keeps your insulin high and your energy low.​ How insulin resistance develops p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Every fat cell takes in triglycerides under the command of insulin until it is completely full.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> When fat cells are stuffed and can't take more, they become insulin resistant and start pushing the problem to other cells and organs.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> This process can take decades, which is why you can look "fine" but be building disease silently for years.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> "TOFI" people (Thin Outside, Fat Inside) can look lean but still have fat packed around their organs and have type 2 diabetes.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Most diabetes drugs work in only two basic ways: p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Forcing the pancreas to make more insulin. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Making cells more sensitive to insulin.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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."​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> GLP-1 agonist drugs (the popular weight loss/diabetes injections) work partly by paralyzing the stomach so you feel full and eat less.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> They also stimulate the pancreas to release more insulin, which can keep you in fat-storage mode even when blood sug

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! p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Most people gain 2-5 pounds between Thanksgiving and New Year—keep your insulin and glucose low to avoid this.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> The holidays should be about enjoying friends and family, not just food—give your future self the gift of no weight gain.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Focus on nutrients (protein, fat, cholesterol, vitamins, and minerals) instead of toxins (fructose, chemicals, and excess glucose).​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Eat foods that satisfy you like meat, eggs, and healthy natural fats; these keep you full and help your body burn fat.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Stay away from man-made foods: anything in a box, bag, bottle, or can is loaded with chemicals and processed sugars.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Reduce portion sizes by using small plates, especially for desserts—most cravings are satisfied by just two or three bites.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Never go to holiday gatherings hungry; eat a little protein or healthy fat before arriving to avoid bingeing on carbs.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Don't start meals with sweets or sugary foods; it makes you hungrier and causes more cravings.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Choose water, unsweetened tea, or coffee over sodas and juice to cut down on sugar intake.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Take a walk after big holiday meals to help burn off extra glucose and lower insulin levels.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Remember: The holidays are just a few days—don't turn every day into a food free-for-all.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Join the "Freeze the Scale" challenge to maintain your weight through the season and feel great in the new year. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-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.

JOIN The FREEZE the SCALE Challenge Your Body's Two Sources of Fuel p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Fat: The Better Fuel p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Animal fats (tallow, lard, butter, whole milk, Greek yogurt) and naturally pressed fruit oils (avocado, extra virgin olive, coconut oil) are good choices.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Eating mostly protein and fat allows you to go longer without feeling hungry, unlike carbs that leave you hungry every few hours.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Energy Storage and Usage p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Burning glucose generates more damaging free radicals and oxidative stress, contributing to insulin resistance, diabetes, organ and blood vessel damage, and chronic inflammation.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Protein briefly raises insulin but much less than carbs, and it's critical for preserving muscle and keeping you full.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> The body does not need dietary glucose—it can make what is needed from protein and fat.​ Hunger, Fullness, and Fat Loss p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Glucose meals make you hungrier by interfering with fullness hormones like leptin, often leading to overeating and weight gain.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Protein and fat meals stimulate more lasting fullness and keep you satisfied for hours, reducing cravings for snacks and sweets.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Avoid man-made carbs and processed foods; stick to whole, nutrient-dense foods that support steady energy.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Focus on above-ground veggies, whole cuts of meat, eggs, full-fat dairy, and natural oils for meals.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Don't worry about dietary fat—fat does not make you fat; excess glucose does.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> You have control over your health by choosing what you eat; keep meals simple, satisfying, and easy to prepare.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Featured Call-to-Action p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Stay tuned for the podcast's new name and branding! p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Consider joining the "Thrive Naturally Transformation" course for extra support with energy, diabetes reversal, and medication reduction. See

Introduction p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> In Today's episode Dave Woodcock, shares how their relationship began and how Dave's health journey recently became inspiring for many. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Dave's Background and Struggle p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Dave grew up in Iowa and was always active, playing sports in high school and college. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Attempting to Lose Weight p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Dave initially tried typical approaches: cutting calories and exercising more, mostly through basketball, but struggled to lose all the weight. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> It wasn't until he focused on true nutrition that things began to shift.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> The Turning Point & Pain p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> The pain and frustration reached a peak at Christmas 2024, motivating Dave to reach out to Steve for guidance. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Embracing Clean Eating & Low-Carb p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> The pain persisted in the beginning, but the weight started falling off; frequent check-ins and encouragement helped him stay committed. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Results and Life Change p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Over time, Dave lost 45 pounds, dropping from 255 to around 210 pounds, feeling energized, pain-free, and motivated to maintain this lifestyle. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Impact and Spreading the Message p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Inspired by results, Dave shares this lifestyle with people around him, including colleagues interested in replicating his success. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Stay tuned for the podcast's new name and branding! p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Consider joining the "Thrive Naturally Transformation" course for extra support with energy, diabetes reversal, and medication reduction. See drstevehughlett.com for details.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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

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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Podcast Rebranding Announcement p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> New name: "Nutrition Prescription: Wellness vs Medications" to reflect a focus on overall health, not just weight loss.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Coming in mid-November.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Why Fat Cells Exist p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Fat's main job is energy storage, but it's vital to the body for many other functions.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Every cell membrane uses fat; cholesterol is crucial for brain and body health.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> How Fat Gets Into Fat Cells p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Glucose from food (especially high in plant foods and processed foods) raises blood sugar and triggers insulin release.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Insulin moves glucose into muscles and stores excess as fat (triglycerides) in fat cells.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Processed foods spike glucose and insulin levels, making it easy to gain fat.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Insulin's Role p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> High insulin = fat storage mode; low insulin = fat burning mode.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Eating frequently or choosing processed/man-made foods keeps insulin high, blocking fat burning and making you tired and overweight.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Why Insulin Resistance Develops p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Genetics matter: Some people can make new fat cells; others fill the ones they have, eventually putting fat around organs, which is dangerous.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Hidden Dangers: Thin Outside, Fat Inside p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Fat Cells Are Hormone Factories p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> They also turn testosterone into estrogen (aromatase), increase inflammation (cytokines), and raise blood pressure (angiotensinogen).​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> More fat cells equals more inflammation, estrogen, and higher blood pressure.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> The Problem with Standard Diets p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Eating whole foods—mainly meat, eggs, dairy, and seasonal fruits/vegetables—is the simplest healthy habit, especially from local or farmers' markets.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Tips for Healthy Fat Loss (Not Just Weight Loss) p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Simple Actions p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Focus on whole foods: meat, eggs, Greek yogurt, cottage cheese, some fruits and vegetables (especially those above ground), and avoid processed snacks.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Limit carbohydrate-rich foods, especially those from processed and man-made sources.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Practice time-restricted eating or intermittent fasting to lower insulin and give your body time to burn stored fat.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Prioritize strength by eating enough protein to maintain muscle mass as you lose fat.​ Featured Call-to-Action p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Stay tuned for the podcast's new name and branding! p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Consider joining the "Thrive Naturally Transformation" course for extra support with energy, diabetes reversal, and medication reduction. See drstevehughlett.com for details.​ p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 de

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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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? p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> After years in college and early adulthood, weight gradually climbed due to poor eating habits, heavy junk food intake, and a sedentary lifestyle. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Discovery of the Body for Life program around 1999 brought structure, discipline, and the first major change. The Body for Life Experience p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Program required six meals per day, eaten roughly every three hours. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Exercise six days per week — three days resistance training and three days cardio. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Meals centered on a palm-sized portion of protein, a carb (above and below-ground vegetables), and a carb or veggie serving. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Focus on low-fat meats, mainly chicken; drinks limited to water, unsweet coffee, or tea. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Weekly cheat day allowed anything, as long as workouts stayed consistent. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Participants took before and after photos and wrote in daily journals to plan every meal for the next day. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Result: lost about 35–40 pounds in 24 weeks and improved energy, but constant hunger and fatigue were red flags. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Lessons Learned p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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). p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Eliminating soda, fruit juice, and artificial foods drastically improved results. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Planning meals ahead remains one of the most powerful habits for staying consistent and avoiding fast food or vending machine traps. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Avoid man-made and processed foods: stay away from flour, sugar, high fructose corn syrup, seed oils, and artificial sweeteners. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Focus on real foods — whole meats, above-ground vegetables, and minimal glucose intake. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Keep insulin low by limiting glucose and shortening your eating window (time-restricted eating like OMAD or two meals a day). p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Exercise smartly: don't start intense workouts before improving nutrition. Build muscle through resistance training once your energy improves. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Walking is essential for moving lymphatic fluid, improving circulation, and overall wellness. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Replace "cheat days" with controlled "crave meals" — one meal a week to satisfy cravings without derailing progress. Major Takeaways p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> The key to fat loss is not burning calories, but keeping insulin levels low. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Low-carb, whole food lifestyles are sustainable and energizing. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Meal planning, water intake, and photo tracking are powerful accountability tools. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Health and weight loss are about what you don't eat as much as what you do. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Di

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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Gin's background as an educator and author p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> How she started intermittent fasting in 2014 and refined it over time p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> The difference between Delay, Don't Deny and Fast, Feast, Repeat p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> What "clean fasting" means and why small mistakes matter p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> The link between insulin, brain health, and longevity p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> The shift in the fasting community from weight loss to overall health p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Research by Dr. Mark Mattson and Dr. Ben Bikman on fasting and neurological health p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> How fasting lowers inflammation and helps prevent diseases like Alzheimer's p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-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.

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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> How the food pyramid was designed by the sugar industry to normalize high-carb, sugar-heavy diets. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> The dangers of ultra-processed foods and why they contribute to diabetes, obesity, and heart disease. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> The shift in diabetes diagnosis parameters to sell more medication, including the introduction of "pre-diabetes". p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> The crucial role of eating protein, fat, vitamins, minerals, and water—versus the perils of high sugar intake. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Marketing rhetoric around body positivity being exploited by food and drug industries to keep people unhealthy. Quotes p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> "They don't really care about our health, they just care about their profits, these big companies." p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> "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." p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> "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." p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> "Obesity is a state of health, not a state of looks. That's totally your thoughts as far as the looks." p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> "Diabetes is not a problem of high blood glucose. Type 2 diabetes is a disease of insulin resistance." p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> "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." p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> "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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Cut out ultra-processed carbs and chemical-laden foods to restore energy and reverse chronic conditions. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Don't get fooled by new fad diets; focus on the body's basic needs—whole foods, healthy fats, and proteins. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Recognize marketing tactics that normalize unhealthy states and challenge messages that focus only on looks, not health. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Understand the purpose of medications for diabetes and cholesterol, and why fixing diet is a more effective approach than relying on drugs alone p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-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. *:nth-child(4)]:hidden md:[&>*:nth-child(4)]:block">

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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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). p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Medication Side Effects p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Examples include: p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Sulfonylureas: 33 known side effects p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> GLP-1 agonists (such as Ozempic): up to 70 documented side effects p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Metformin: 28 known side effects p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Role of Nutrition p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> The real solution isn't another medicine—it's changing what is eaten: cut out processed foods and high glucose sources. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Don't stop medications abruptly; work with healthcare providers if making major changes. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Download resources, read the host's book, sign up for the newsletter, or check out short videos explaining how nutrition can heal the body. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> 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. p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> Quotes p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> "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." p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> "Our medical system is totally, totally messed up. The way we do medicine is crazy." p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> "Most medications that people take do not cure anything at all. All they take care of is the symptom." p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> "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." p]:pt-0 [&>p]:mb-2 [&>p]:my-0"> "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.

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." 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.

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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0" style="font-size: 10pt;"> Why cholesterol is essential for every single cell in your body p]:pt-0 [&>p]:mb-2 [&>p]:my-0" style="font-size: 10pt;"> The real role of LDL and HDL: they are transport particles, not cholesterol itself p]:pt-0 [&>p]:mb-2 [&>p]:my-0" style="font-size: 10pt;"> How cholesterol supports hormones like testosterone, estrogen, cortisol, and vitamin D p]:pt-0 [&>p]:mb-2 [&>p]:my-0" style="font-size: 10pt;"> The difference between large, buoyant LDL (good) versus small, dense LDL (harmful) p]:pt-0 [&>p]:mb-2 [&>p]:my-0" style="font-size: 10pt;"> Why high LDL doesn't automatically mean heart disease risk p]:pt-0 [&>p]:mb-2 [&>p]:my-0" style="font-size: 10pt;"> How triglycerides and HDL levels are the true markers to watch p]:pt-0 [&>p]:mb-2 [&>p]:my-0" style="font-size: 10pt;"> The connection between excess glucose, triglycerides, and dangerous small dense LDLs p]:pt-0 [&>p]:mb-2 [&>p]:my-0" style="font-size: 10pt;"> What actually damages your arteries: high blood pressure, inflammation, glucose spikes, and oxidation p]:pt-0 [&>p]:mb-2 [&>p]:my-0" style="font-size: 10pt;"> How processed foods, high-carb diets, and chemicals harm your blood vessels p]:pt-0 [&>p]:mb-2 [&>p]:my-0" style="font-size: 10pt;"> What a CAC (coronary artery calcification) score can tell you about your true heart health Key Takeaways p]:pt-0 [&>p]:mb-2 [&>p]:my-0" style="font-size: 10pt;"> Cholesterol itself is not the villain—it's critical for life and health. p]:pt-0 [&>p]:mb-2 [&>p]:my-0" style="font-size: 10pt;"> High LDL does not equal high heart disease risk. The concern is small, dense, oxidized LDL driven by high carbs and glucose. p]:pt-0 [&>p]:mb-2 [&>p]:my-0" style="font-size: 10pt;"> The best markers for heart health are your HDL-to-triglyceride ratio. Aim for triglycerides ÷ HDL = less than 2 (closer to 1). p]:pt-0 [&>p]:mb-2 [&>p]:my-0" style="font-size: 10pt;"> You raise HDL by eating healthy fats and cholesterol from whole foods, not by avoiding them. p]:pt-0 [&>p]:mb-2 [&>p]:my-0" style="font-size: 10pt;"> You lower triglycerides by cutting back on glucose and processed carbs. p]:pt-0 [&>p]:mb-2 [&>p]:my-0" style="font-size: 10pt;"> Statins are not the answer; nutrition and lifestyle are far more powerful. Practical Steps You Can Take p]:pt-0 [&>p]:mb-2 [&>p]:my-0" style="font-size: 10pt;"> Eat more whole, natural fats (meat, eggs, butter, etc.) to boost HDL p]:pt-0 [&>p]:mb-2 [&>p]:my-0" style="font-size: 10pt;"> Reduce processed carbs and sugars to lower triglycerides p]:pt-0 [&>p]:mb-2 [&>p]:my-0" style="font-size: 10pt;"> Focus on real foods from animals and local farms over boxed, bagged, and sprayed produce p]:pt-0 [&>p]:mb-2 [&>p]:my-0" style="font-size: 10pt;"> Consider asking for a CAC score or running your own labs for fasting insulin, CRP, and triglycerides/HDL p]:pt-0 [&>p]:mb-2 [&>p]:my-0" style="font-size: 10pt;"> Remember: your doctor may not have been trained in nutrition—the power to take back your health is in your hands p]:pt-0 [&>p]:mb-2 [&>p]:my-0" style="font-size: 10pt;"> Mentioned in This Episode p]:pt-0 [&>p]:mb-2 [&>p]:my-0" style="font-size: 10pt;"> Previous deep-dive episodes on cholesterol: #107, #108, and #109 p]:pt-0 [&>p]:mb-2 [&>p]:my-0" style="font-size: 10pt;"> Episode #68: Adverse effects of statins p]:pt-0 [&>p]:mb-2 [&>p]:my-0" style="font-size: 10pt;">Episode #8: How carbs raise blood pressure Tweetable Quotes: p]:pt-0 [&>p]:mb-2 [&>p]:my-0" style="font-size: 10pt;"> "Cholesterol is not your enemy—it's absolutely vital for your health and every cell in your body needs it." p]:pt-0 [&>p]:mb-2 [&>p]:my-0" style="font-size: 10pt;"> "HDL and LDL aren't cholesterol. They're just vehicles that carry cholesterol and fat through your bloodstream." p]:pt-0 [&>p]:mb-2 [&>p]:my-0" style="font-size: 10pt;"> "High cholesterol does not cause heart disease. High glucose, insulin, and inflammation does." p]:pt-0 [&>p]:mb-2 [&>p]:my-0" style="font-size: 10pt;"> "A high blood cholesterol level does not come from eating cholesterol. It comes from eating so much glucose." p]:pt-0 [&>p]:mb-2 [&>p]:my-0" style="font-size: 10pt;"> "Medications only treat the symptoms. They don't treat the underlying disease." p]:pt-0 [&>p]:mb-2 [&>p]:my-0" style="font-size: 10pt;"> "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 p]:pt-0 [&>p]:mb-2 [&>p]:my-0" style="font-size: 10pt;"> if you enjoyed my show

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. 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. 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 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.

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. 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. 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 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.

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. 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. 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 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.

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. 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. 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 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.

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. 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. 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 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.

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. 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. 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 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.

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. 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. Tweetable Quotes: " If you quit eating glucose, then your body will quit producing insulin. Your insulin levels will come down, your glucose levels will come down, and if you quit eating the types of food that caused your blood glucose to go up, then your inflammation is gonna come down also." - Dr. Steve Hughlett "Type 2 diabetes used to be called non-insulin-dependent diabetes because they do, it is caused by food. It can only be cured by food. You do not give somebody insulin for type 2 diabetes." - Dr. Steve Hughlett "You have 100% control over type two diabetes." - Dr. Steve Hughlett " Type 2 diabetes is not a problem of too much glucose. It's a problem of too much insulin for too long." - Dr. Steve Hughlett Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.

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. 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. Tweetable Quotes: " It's not about how many calories you're eating, it's about whether your insulin levels are high or your insulin levels are low." - Dr. Steve Hughlett " If you want to lose fat, you need to keep your insulin levels low." - Dr. Steve Hughlett "Fat is the preferred energy source that our body uses." - Dr. Steve Hughlett Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.

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. 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. Tweetable Quotes: "Quit going through your week without a plan." - Dr. Steve Hughlett "You need to quit sitting all the time. You've got to be moving." - Dr. Steve Hughlett "If you fail to plan. You plan to fail." - Dr. Steve Hughlett "If you are spending your hard-earned money on ultra-processed food, then you're also gonna be spending your money in the medical system." - Dr. Steve Hughlett Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.

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. 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. Tweetable Quotes: "Quitters always win. It all depends on what you're quitting. If you're quitting something that's going to hurt you or keep you from reaching your goals, that's something you need to quit." - Dr. Steve Hughlett "Quit thinking that you cannot change your thoughts." - Dr. Steve Hughlett "Your thoughts create your feelings, those create your actions, and those create your results." - Dr. Steve Hughlett "If you change your thought to say 'sugar is poison,' you're going to change your actions." - Dr. Steve Hughlett "Quit thinking that you have no control over your health." - Dr. Steve Hughlett Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.

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. 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. Tweetable Quotes: " Whenever you do change your thought to something, don't blatantly lie to yourself." - Dr. Theresa Hughlett " You have to identify what the negative thought is first. You can't do anything with that, but once you identify it, you have to be able to switch immediately over to an empowering thought." - Dr. Steve Hughlett "If you keep thinking the same thoughts, you're gonna keep getting the same results." - Dr. Steve Hughlett Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.

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. 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. Tweetable Quotes: "Confidence takes time." - Theresa Hughlett " The goal of this is to realize how to control your own thoughts so you don't get scared, and you just keep on track." - Dr. Steve Hughlett " If you seriously don't wanna sacrifice your comfort, then maybe your goal is not really a goal of yours." - Dr. Steve Hughlett " Start building your confidence in tiny little steps." - Theresa Hughlett " Don't stop because of the fear. Let that fear be something that you do in spite of." - Dr. Steve Hughlett "Your actions are your proof to yourself that you are committed." - Dr. Steve Hughlett Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.

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. 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. Tweetable Quotes: " When you eat eggs, it keeps you feeling full for a lot longer." - Dr. Steve Hughlett " Once you change and quit eating manmade food and go back to eating, God made food, you will heal your gut." - Dr. Steve Hughlett "They try to tell you eggs are bad 'cause it's high cholesterol, that's a lie. Yes, there is cholesterol, but there's nothing wrong with cholesterol. Cholesterol is extremely vital to us." - Dr. Steve Hughlett "When you go back to eating, God made food, real meat, real fruit, real vegetables. You start healing your GI tract." - Dr. Steve Hughlett Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.

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

In this episode, Dr. Steve and his wife, Theresa, dive into the emotional eating trap and how our feelings can often push us to make unhealthy food choices. They talk about the cycle of emotional eating, how it affects our self-esteem, and ways to break free from those habits. They highlight the importance of shifting our mindset around food to create lasting, positive changes in our health. Plus, they share some practical tips to help you overcome emotional eating and start making healthier choices. [00:01 - 07:09] Understanding Emotional Eating Emotional eating is triggered by feelings, not hunger. The cycle leads to guilt and unhealthy food choices. Remove tempting foods from your home to avoid triggers. Focus on healthy eating, not what's "normal" or comforting. [07:10 - 16:21] Shifting Your Mindset Towards Healthy Eating Focus on eating nutritious, whole foods, not just what's "normal." Eating real foods (meat, fruits, and vegetables) nourishes your body and prevents disease. Processed foods are filled with chemicals that trigger cravings and leave you unsatisfied. Break the cycle of emotional eating by removing tempting foods from your home and focusing on healthy choices. [16:22 - 24:55] Breaking the Emotional Eating Cycle with CTFAR The CTFAR model shows how emotions lead to thoughts, feelings, and actions. Thoughts influence feelings, which drive emotional eating. Change your thoughts first to break the cycle. Use positive affirmations like "I am a person who takes care of myself" to create lasting change. [24:56 - 29:18] Distraction Techniques to Combat Cravings Keep busy with a project like cleaning or organizing to distract from cravings. Break down tasks into smaller steps to avoid feeling overwhelmed. Drink something, like water, to satisfy your stomach, helping you resist emotional eating. Learn from your distractions (if you're not actually hungry), you'll realize it next time. [29:19 - 33:46] Practical Tips for Healthy Eating and Thought Transformation Make scrambled eggs, grilled chicken, or burgers for quick meals. Keep beef jerky, hard-boiled eggs, and cheese available (watch portions). Real foods like meat, fruits, and veggies heal your gut. Pack healthy snacks like Greek yogurt and protein powder on the go. Have healthy options to avoid processed snacks. Shift from self-criticism to self-care for better habits. Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on 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

In this episode, Dr. Steve and his wife, Theresa, explore how planning ahead can make all the difference in your weight-loss journey. They talk about why it's so important to know your "why," how clearing out tempting, unhealthy foods can set you up for success, and the power of simple meal planning to reduce stress and decision fatigue. They keep it real about the ups and downs everyone faces and offer easy, practical tips to help you stay consistent and build habits that last. If you've struggled to stick with healthy changes before, this episode will give you the tools and motivation to finally break through. [00:01 - 02:35] Changing Your Mindset: Find Your Why Success starts with a clear, motivating why beyond just weight loss. Write it down and review daily to stay focused. Accept slip-ups and keep moving forward. Commit to long-term change, not quick fixes. [02:35 - 08:42] Clean Out the Toxic Foods Remove processed foods with seed oils and artificial additives. Toss expired, sugary, and chemically laden items. Replace with whole foods and healthy fats like avocado oil and lard. Cleaning out is self-care, not waste. [08:43 - 12:59] Plan Your Meals Weekly Plan and shop for meals once a week to reduce daily decisions. Keep your grocery list focused on real meats, fresh veggies, eggs, and healthy dairy. Use low-carb or vegetable-based alternatives for your favorite dishes Adjust your meal plan nightly to accommodate changing schedules and stay flexible and prepared. [13:00 - 27:28] Build Simple Daily Habits Walk daily to support health and vitamin D. Gradually increase steps; use small activity tweaks Drink water based on ideal body weight. Eat real animal foods and above-ground veggies. Eat within a 6-8 hour window, avoid snacking, and prioritize protein. Avoid snacking; space meals 4-5 hours apart and prioritize protein to protect muscle. Get 8+ hours of sleep; limit screens and prep your environment. Reduce screen time before bed [27:29 - 31:25] Closing Segments Weekly meal planning helps bounce back and build routines. A clear why keeps you motivated through challenges. Real, whole foods improve health and reduce medications. A positive mindset and daily affirmations create lasting habits. Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on 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