Nutrition Prescription: Wellness vs 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

In this episode, Dr. Steve dives into the real reasons why most people struggle to eat healthy. Drawing from his 30 years of experience as a clinical pharmacist, he unpacks the difference between true hunger and habitual eating, the impact of ultra-processed foods, and how food companies keep us addicted. He also offers practical tips to break unhealthy habits, understand what real nutrition means, and how to make healthier choices that fit into everyday life. [00:01 - 05:35] Understanding Hunger vs. Habitual Eating Hunger signals mean your body needs nutrients, not just food. When sick, your body diverts blood from the gut, reducing appetite. Many adults eat out of habit, not true hunger. Ultra-processed foods lack nutrients and cause repeated hunger signals. Sometimes thirst is mistaken for hunger—try drinking water first. [05:36 - 11:51] How Ultra-Processed Foods Keep You Eating More Food companies design ultra-processed foods to be addictive. Sugar and high fructose corn syrup trigger the brain's pleasure centers like drugs. Ultra-processed foods are cheap, widely available, and heavily advertised. These foods cause high insulin, inflammation, and blood sugar spikes. The cycle of eating nutrient-poor foods leads to chronic disease and medication dependence. [11:52 - 15:59]Emotional Eating and the Power of Nutrition Knowledge People often eat due to emotions—boredom, stress, celebration, or social gatherings. Lack of preparation leads to grabbing whatever food is available, often unhealthy choices. Most people don't truly understand nutrition or what their body really needs. Misinformation about food, especially animal products, leads to poor dietary choices. Proper nutrition from animal-based foods can prevent and even reverse diseases like type 2 diabetes. Real fruit and vegetables are good, but processed versions or juices lose valuable nutrients. [16:00 - 27:37] The Cost and Myths of Healthy Eating Processed foods are cheap but lack nutrients, causing constant hunger. Healthy whole foods keep you fuller and reduce how often you eat. Healthy eating can be affordable by choosing simple cuts and buying in bulk. Food marketing often misleads with fake health claims on processed products. [27:38 - 36:28] Practical Healthy Eating Tips Shop store edges for whole, nutrient-dense foods; avoid processed aisles. Choose full-fat dairy, healthy oils, and animal proteins. Swap carb-heavy items (buns, noodles) for protein alternatives. Plan meals and bring food to events to avoid unhealthy choices. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "A big reason why people tend to eat is just outta habit." - Dr. Steve Hughlett " Food companies have made you addicted. They've made you addicted to their food for a specific reason because they are a business." - Dr. Steve Hughlett " The hunger signal is telling the person to eat the nutrients that the body needs. " - Dr. Steve Hughlett " People who eat most of their meals from animal-based foods, these people are healthier." - Dr. Steve Hughlett " We have fallen into their trap of thinking that sugar is the only thing that tastes good. Once you can get that outta your mind and say no, sugar, if it tastes sweet, it truly is poisoned. It truly is a toxin to your body." - Dr. Steve Hughlett 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 pros and cons of man-made foods, offering insight into how they affect your body and why they're so difficult to resist. Tune in to learn how the food industry shapes our eating habits and why making healthier choices can be life-changing. [00:01 - 07:49] The Pros of Man-Made Food Widespread Availability: Easily found in stores, vending machines, and fast food chains. Affordable: Low production costs make these foods cheaper than healthier options. Accessible to All Ages: Marketed for everyone, from infants to adults, using the same harmful chemicals. Great Taste: Engineered to be addictive with added sugars, artificial flavors, and high-fructose corn syrup. [07:50 - 22:21] The Cons of Ultra-Processed Food Toxic Grains: Soy and wheat are processed, sprayed with chemicals, and stripped of nutrients. Sugar Addiction: High fructose corn syrup makes food addictive, affecting brain chemistry. Harmful Seed Oils: Seed oils are processed with chemicals, making them toxic for consumption. Chemical Overload: Ultra-processed foods contain harmful chemicals like pesticides and bleaches. [22:22 - 26:36] The Hidden Dangers of Artificial Additives Food dyes like Red Dye #40 cause hyperactivity in children. Ultra-processed foods are filled with harmful chemicals. High-fructose corn syrup and sugar make foods addictive. Chemical flavorings boost cravings and consumption. [26:37 - 33:11] Closing Segment Processed foods cause inflammation, insulin resistance, and diseases. Clean, animal-based diets can reverse conditions like diabetes. Processed foods damage organs and cause long-term health issues. Eating whole foods restores health and reduces medication needs. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: " Just because it's available and just because it's affordable and just because any age can eat it and because it's advertised everywhere to make you think that this is good, healthy food, they put addictive substances in it, that doesn't mean anything. All that means is that this food is toxic." - Dr. Steve Hughlett "The five pros, the five good things about this manmade ultra-processed food, is the exact five things that the food companies have learned to do to make people addicted to their products." - Dr. Steve Hughlett "If you want to be healthy, quit eating toxins and start eating nutrients. It's that simple." - Dr. Steve Hughlett "When you're eating all this ultra-processed food with nothing but chemicals, you're putting inflammation into your body." - Dr. Steve Hughlett

In this episode, Dr. Steve exposes the hidden dangers of food colorings, revealing how common dyes like Red 40, Yellow 5, and Blue 1 are linked to cancer, organ damage, and hyperactivity in children. He highlights how these toxic additives are still widely used in the U.S. despite being banned elsewhere and how they're found in nearly half of the foods marketed to kids. He also encourages avoiding artificial dyes by sticking to real, whole foods for better health. [00:01 - 08:16] Early History & Global Reality of Food Dyes 1958 Delaney Clause: mass elixir deaths sparked a rule banning cancer‑causing additives. Seven dyes still dominate U.S. food: Red 3 & 40, Yellow 5 & 6, Blue 1 & 2, Green 3—four of them have been shown to be carcinogenic. Nearly half of child‑marketed products contain these synthetic colors. UK/EU ban or replace most dyes; U.S. FDA continues to allow them despite a 71 % historical failure rate. [08:17 - 15:30] FDA Gap & Exposure Red 3 banned in cosmetics after cancer proof (1990) but still legal in U.S. foods for eye‑appeal and profits. Kids react at 35 mg; average intake 100‑200 mg/day EU posts hyperactivity warnings; FDA acknowledged dye‑linked behavior issues (2011) yet took no action. Red 40 in 30 % of groceries; major dyes tied to cancer & ADHD [15:31 - 21:31] Closing segment Kids' cereals 43 %, frozen breakfasts 86 %, drink mixes 90 %, fruit snacks 94 %, candy 96 % contain artificial colors. Even 35 mg/day can trigger effects; U.S. kids ingest 100–200 mg daily. Single servings often exceed behavior‑impairing levels. Dyed "foods" are toxins—pitch them, don't donate. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Please note the following medical disclaimer: By listening to this podcast you understand that this video is for educational purposes only. It is not intended to substitute for professional medical advice and should not be relied on as health or personal advice. Always seek the guidance of your doctor with any questions you may have regarding your health or medical condition. Tweetable Quotes: "Artificial dyes can cause organ damage cancer, congenital disabilities, allergic reactions, hyperactivity, and other behavioral problems in children." - Dr. Steve Hughlett "The easiest way to avoid all this is, quit eating their products." - Dr. Steve Hughlett " I wouldn't want to clean out my pantry and have all these toxins and go and give it to a shelter or give it to somebody else 'cause you think you're being nice by giving them food. You're not. You're giving 'em toxins. Throw it in the trash where it belongs." - Dr. Steve Hughlett

In this episode, Dr. Steve explores how processed foods and poor nutrition damage the gut, leading to issues like fatigue, bloating, and chronic conditions. He emphasizes the importance of maintaining a healthy stomach pH and shares tips for healing the gut, including avoiding man-made foods and focusing on nutrient-dense, animal-based diets. [00:01 - 12:28] The Impact of Processed Foods on Gut Health Processed foods and sugars disrupt gut function, causing fatigue and mental fog. An unhealthy gut worsens food sensitivities and toxin absorption. Insufficient saliva from overeating or multitasking hinders carb digestion. A low stomach pH (1.5-3) is vital for proper digestion and preventing acid reflux. [12:029 - 18:02]Stress, Foods, and Medications: The Digestive Disruptors Too much food or harmful foods overload the body, causing digestive stress. Foods like chocolate, citrus, and spicy items relax the esophageal sphincter, causing acid reflux. Antacids raise stomach pH, hindering food breakdown and causing bloating. Stress and certain medications weaken the esophageal sphincter, worsening reflux. [18:03 - 22:59] Medications and Their Harmful Digestive Effects Antacids and PPIs treat symptoms, not the root cause of digestive issues—poor nutrition. Long-term use of antacids and calcium carbonate can worsen acid production, making the problem worse. PPIs drastically reduce stomach acid, preventing digestion and causing bacterial overgrowth. Drugs like Ozempic lead to malnutrition by preventing proper digestion and nutrient absorption. [23:00 - 34:45] The Importance of Stomach Acid and Proper Digestion A pH of 1.5-3 is essential for killing bacteria and proper digestion. Insufficient stomach acid leads to rotting food and bacterial growth. Healthy fats stimulate bile release for effective digestion. Eating whole foods prevents inflammation, leaky gut, and autoimmune diseases. [34:46 - 36:54] Closing Segment Conditions like bloating, ulcers, and IBS stem from an unhealthy gut caused by processed foods. Manmade, chemical-laden foods damage gut health and exacerbate digestive problems. Healing your gut begins with a simple, animal-based diet before reintroducing plant-based foods. Chew your food well, avoid overeating, and relax while eating to support digestion and gut health. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "The problem with acid reflux isn't because you have too much acid, it's usually because you don't have enough, and you're causing pressure, you're causing problems with that lower esophageal sphincter." - Dr. Steve Hughlett "Keep everything very acidic so you can kill the bacteria, the yeast, the viruses, the parasites, all this stuff that gets into your GI tract, and you want to be able to metabolize your food well." - Dr. Steve Hughlett "The less acid you make, the worse it's gonna be able to break down the food." - Dr. Steve Hughlett

In this episode, Dr. Steve breaks down the importance of digestive health and provides an in-depth look at how our gastrointestinal (GI) tract functions. He explains the anatomy of the digestive system from the mouth to the anus and highlights the critical role digestion plays in our overall health. Dr. Steve emphasizes the impact of nutrition on gut health and discusses how eating the right foods can enhance digestion and prevent disease. [00:01 - 07:01] The Role of the Nervous System in Digestion The somatic nervous system controls voluntary movements, like moving your hands. The autonomic nervous system regulates unconscious processes, including digestion. The sympathetic nervous system prepares the body for "fight or flight," affecting digestion. The parasympathetic nervous system activates after stress, aiding digestion and nutrient absorption. [07:02 - 12:54] The Digestive Process: From Mouth to Stomach Digestion starts as soon as the brain signals saliva production. Smell or sight of food can trigger saliva, preparing the body for digestion. Saliva contains amylase, an enzyme that begins breaking down carbohydrates. The food moves through the esophagus, entering the stomach through the lower esophageal sphincter. [12:55 - 31:59] The Role of Stomach Acid and Enzymes The stomach's pH ranges from 1.5 to 3, creating an acidic environment for digestion. Hydrochloric acid in the stomach breaks down food and kills harmful bacteria. Pepsinogen turns into pepsin, which breaks down proteins. The stomach prepares food to pass through the pyloric sphincter into the small intestine. [32:00 - 36:00] Small and Large Intestines: Absorption and Elimination The small intestine is where most digestion and nutrient absorption occur. The duodenum, jejunum, and ileum each play a role in nutrient breakdown and absorption. The large intestine reabsorbs water, stores waste, and helps form stool. The anal sphincter controls the final elimination of waste through the anus. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: " A sick GI tract is a sick person. A healthy GI tract is a healthy person." - Dr. Steve Hughlett "One thing is going to determine whether you are sick or whether you are healthy. It all determines what food you put in your mouth." Dr. Steve Hughlett " If you eat poor, fake, manmade food like you get from a grocery store and box, bottle, bag, and can anything that has the label on it that has all these chemicals in it, when you eat that kind of food, you change the bacteria in your gut." Dr. Steve Hughlett

In this episode, Dr. Steve interviews Gary, who has undergone an incredible transformation, losing 134 lbs in just under a year and coming off nearly all of his medications. He shares his journey of changing his diet, improving his health, and regaining his energy. Gary's story is an inspiring example of how proper nutrition and lifestyle changes can lead to remarkable health improvements. Tune in to learn more about his approach, the benefits of clean eating, and the challenges he overcame along the way. A little over a year ago, Gary's health was rapidly declining. Diagnosed with AFib a decade ago, his A1C was high, and he struggled with chronic pain, sleep issues, and fatigue. At his heaviest, Gary weighed 365 pounds and was dependent on a cane, struggling to walk short distances. On March 19th, 2024, he began his journey with clean eating. Since then, he's lost 134 pounds, improved his breathing, and lowered his blood pressure to a healthy 112/65 without medication. He's off all medications, including those for AFib, and feels more energetic, healthy, and blessed than ever. [00:01 - 10:23] Gary's Inspiring Health Transformation Journey Gary lost 134 lbs in less than a year and is off most of his medications. Encouraged by his wife and dad, Gary explored clean eating after hearing about its benefits. Gary's health had deteriorated, and at 55, he felt like he was "circling the drain," motivating him to change. From severe breathing issues to regaining the ability to walk and work on his farm. After 3 months of clean eating, Gary's A1C dropped and triglycerides improved dramatically. [10:24 - 20:33] Gary's Journey to Getting Off Medications Gary was on Flecainide and Carvedilol for AFib, with increasing dosages over the years. He gradually reduced and eventually stopped his medications after switching to a clean diet. His blood pressure normalized, and AFib and PVCs disappeared. Gary didn't need structured exercise—just walking and staying active on his farm. This isn't a diet; it's a lifestyle change focused on eating clean and gaining energy. [20:34 - 43:27] The Power of Clean Eating Gary swapped junk food cravings with healthy fats like butter. The hardest part was quitting junk food, but cravings faded after three weeks. Avoiding unhealthy foods like bread and fries made him feel much better. Gary's recovery time from illness shortened, and he no longer gets sick for long periods. His clean, animal-based diet balanced blood sugar and improved overall health. [43:28 - 59:37] Closing Segment Medications like Ozempic cause severe side effects and muscle loss. Gary avoided Metformin and Ozempic, focusing on nutrition to improve his health. Clean eating improved body odor, energy, and joint pain. Despite skepticism, Gary's transformation proves real health change comes from lifestyle, not drugs. Gary's health is still improving after breaking a weight loss plateau. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: " Eating that garbage makes you feel like garbage." -Gary Colvin " Instead of living to eat, I'm eating to live." -Gary Colvin " The majority of the weight loss is from muscle loss, and that is not what you want because you, as you get older, the most important thing you can have is make sure that you keep strong enough." -Steve Hughlett " Carbohydrates are literally addictive. Chemically addictive." -Steve Hughlett

In this episode, Dr. Steve dives into the concept of elimination diets, breaking down their purpose, how they work, and the various popular approaches that people use to identify food sensitivities and improve overall health. Dr. Steve covers everything from gut health and gut bacteria to the impacts of plant toxins and how different diets like autoimmune paleo, FODMAP, and others aim to address food-related issues. If you're struggling with unexplained health problems, this episode could be the key to understanding how elimination diets might help you find the solution. [00:01 - 02:56] What is an Elimination Diet? An elimination diet helps identify food triggers when you experience sudden physical or mental health issues. Common symptoms related to food triggers include bloating, hives, mental fog, and respiratory problems. The process involves removing certain foods and observing if symptoms improve. The focus is on removing artificial ingredients and focusing on whole, natural foods. [02:57 - 06:23] The Role of Gut Bacteria Gut bacteria play a crucial role in digestion and neurotransmitter production (dopamine, serotonin). A diet high in ultra-processed foods promotes harmful bacteria, leading to issues like leaky gut. Switching to a healthier diet restores gut bacteria, potentially resolving food sensitivities. Gluten intolerance may stem from gut damage caused by harmful bacteria. [06:24 - 29:00] Popular Elimination Diets Autoimmune Paleo Diet: A stricter version of the paleo diet, removing natural sugars and some fruits/vegetables. FODMAP: Focuses on reducing certain sugars that contribute to digestive discomfort. GAPS: Heals the gut by removing processed foods and focusing on animal-based foods. Glycemic Index Diet: Stabilizes blood sugar by avoiding high-glycemic foods. Low-Histamine Diet: Avoids high-histamine foods to reduce allergic reactions. Whole30 Diet: A 30-day reset eliminating processed foods, sugar, and grains. Traditional Foods Diet: Focuses on traditional food preparation methods to reduce antinutrients. [29:00 - 31:29] Closing Segment Fruits and vegetables contain toxins like lectins, oxalates, and tannins that can cause digestive issues and inflammation. These toxins can reduce the absorption of important nutrients like magnesium and iron.Even with cooking and preparation, some plant-based toxins remain in the food. Focus on an animal-based diet for healing, slowly reintroducing fruits and vegetables to identify any triggers. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: " By far the best index to use is the insulin index because really we don't care your glucose, where your glucose level is totally dependent on how well your insulin works." - Dr. Steve Hughlett " If you really do have a lot of GI distress, a lot of problems, arthritis, if you have an inflammation in your joints, if you're not thinking very clearly, there is a good possibility it's because of fruits and vegetables that you're eating " - Dr. Steve Hughlett "If you're doing an elimination diet, I would try as hard as you could to get all the way back to just a nothing but an animal-based nutrition, and then if you want some fruits and vegetables, slowly add those in." - Dr. Steve Hughlett

In this episode, Dr. Steve breaks down 10 essential principles for living a healthy lifestyle. He also reveals why protein is the foundation of your body, why fat isn't something to fear, and how controlling carbs can be a game-changer. He also dives into other key lifestyle habits like time-restricted eating, stress management, and the importance of sleep and hydration. [00:01 - 10:44] Prioritize Protein Protein is essential for building and maintaining muscle. Aim for 0.8-1.2 grams of protein per pound of ideal body weight. Animal-based proteins provide all essential amino acids. Plant-based proteins may lack certain amino acids, requiring supplements. [10:45 - 18:59] Don't Fear Fat Healthy fats are crucial for cell function and overall health. Focus on animal fats, avocados, and olive oil. Avoid processed seed oils, which are inflammatory. Omega-3 and omega-6 fatty acids are essential for the body. [19:00 - 22:24] Control Your Carbohydrates Carbs are non-essential; the body doesn't need them to function. Limit processed and starchy carbs, especially from root vegetables. Eat fruits and vegetables in moderation and seasonally. Excess carbs can raise glucose and insulin levels, leading to health issues. [22:25 - 25:39] Know Your Nutrient Ratios Aim for 30% protein in your daily caloric intake. Adjust fat and carbohydrate ratios based on your health status. For maintaining health: 50% fat, 20% carbs. For preventing disease: 55% fat, 15% carbs. For reversing conditions like diabetes: 60% fat, 10% carbs. Avoid processed, man-made foods, which are filled with chemicals and toxins. [25:40 - 30:57] Time-Restricted Eating Time-restricted eating helps lower insulin and burn fat. Eating within a 6-8 hour window promotes fat loss. Avoid carbs before bedtime to maintain low insulin levels. Longer fasting can impact insulin production, so start slowly. [30:58 - 40:43] Lifestyle Factors for Health Sleep: Crucial for recovery, waste elimination, and immune function. Hydration: Drink half of your ideal body weight in ounces of water daily. Movement: Aim for at least 4,500 steps daily to support lymphatic health. Stress: Manage stress to avoid chronic inflammation and insulin spikes. Social Connection: Surround yourself with positive, supportive people to improve emotional well-being. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: " There are zero essential carbohydrates. You never have to put a carbohydrate, a plant-based food in your mouth ever, and you'll live perfectly healthy and probably even more healthy than the people who are putting the plants in their mouths." - Dr. Steve Hughlett " The more fat they take out, the more sugar they add back in." - Dr. Steve Hughlett "Prioritize your protein." - Dr. Steve Hughlett " One thing with the sleep is, the cooler it is, the better most people sleep. When you eat glucose and your insulin goes high, that also makes your body temperature go high." - Dr. Steve Hughlett

In this episode, Dr. Steve explains the difference between insulin resistance and glucose intolerance, two common metabolic issues. He discusses how muscle health, diet, and insulin sensitivity impact glucose levels, offering practical advice on maintaining metabolic health. Learn how regular exercise, especially strength training, and proper nutrition can help prevent insulin resistance and improve glucose regulation. [00:01 - 08:36] Understanding Insulin Resistance Muscles use ATP from mitochondria to power the body. Eating carbs increases glucose, triggering insulin to fuel muscles. Insulin helps store glucose and amino acids in muscles for growth. Aging reduces muscle mass, but exercise and nutrition can prevent this. [08:37 - 18:45]The Role of Fat Cells When muscles can't absorb glucose, fat cells store it and grow. Overloaded fat cells become insulin resistant. Large fat cells leak fatty acids into the blood, raising inflammation. Chronic high insulin levels lead to diseases like type 2 diabetes. [18:46 - 22:41] Insulin Resistance vs. Glucose Intolerance High glucose and insulin levels occur when the body struggles to store glucose properly. After eating carbohydrates, insulin is released to lower glucose levels, which is the body's natural response. Glucose levels stay high, but the body may not produce enough insulin or respond efficiently to it. The pancreas first releases stored insulin and then produces more as needed based on glucose levels. [22:42 - 28:26] Managing Glucose and Insulin Levels Breaking a fast with protein and a small amount of carbohydrates helps restore insulin levels safely. To manage glucose intolerance, it's important to limit glucose intake and focus on balanced, healthy foods to prevent insulin resistance. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "Muscles are one of the biggest consumers and producers of our energy." - Dr. Steve Hughlett "High blood glucose is just a symptom of type two diabetes. That's not the cause." - Dr. Steve Hughlett "Keep your muscles going as you get older. Please lift heavy things daily." - Dr. Steve Hughlett "The biggest reason why you tend to lose muscle mass as you get older is people just quit using their muscles." - Dr. Steve Hughlett

In this episode, Dr. Steve explains the concept of metabolic syndrome, a term he's used frequently without fully defining it. He talks about how poor metabolic health, largely due to eating the wrong foods like carbs and processed products, can lead to insulin resistance and a range of health issues like type 2 diabetes, heart disease, and obesity. He also emphasizes the importance of fueling the body with the right nutrients—amino acids, fatty acids, and vitamins—to keep everything functioning properly. He also shares how making simple changes to your diet by cutting out toxins and processed foods can reverse metabolic syndrome and improve your health. [00:01 - 11:52] Understanding Metabolic Health and Its Impact Metabolic health means giving your body essential nutrients for growth, repair, and energy. Key nutrients: amino acids (protein), fatty acids (fat), vitamins, minerals, and water. Poor metabolic health leads to diseases like type 2 diabetes, obesity, and heart disease. Reversal is possible: Proper nutrition can reverse conditions like type 2 diabetes and high blood pressure. [07:31 - 18:21] What is Metabolic Syndrome Metabolic syndrome is diagnosed with three of the following: high blood pressure, high blood sugar, high triglycerides, low HDL, or abdominal obesity. It leads to serious health issues like fatty liver, heart disease, kidney failure, and cancer. Proper diet, including avoiding carbs and eating real meat, can reverse metabolic damage. The medical system often treats symptoms instead of addressing the root cause, which is poor nutrition. [18:22 - 29:13] The Key Factors of Metabolic Syndrome Blood pressure over 130/85 or medication use indicates hypertension. Fasting blood sugar above 100 mg/dL or diabetes medication signals high blood sugar. Triglycerides over 150 mg/dL are caused by high carbohydrate intake. HDL cholesterol below 40 for men or 50 for women is a risk factor for metabolic syndrome. Excess fat around the belly, greater than half your height, is linked to internal organ fat storage and disease. [29:14 - 32:24] Closing Segment Avoid carbs to keep insulin levels low, forcing the body to burn fat for energy. Proper diet can reverse PCOS, erectile dysfunction, and diabetes. High LDL doesn't cause heart attacks. Treatment guidelines often favor medications over nutrition. Change your diet if you have any three signs of metabolic syndrome. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: " Medications do not cure anything, for the most part. If you're talking about antibiotics or something like that, that may cure. But most medications are only there to treat symptoms." - Dr. Steve Hughlett " It is not high LDLs that cause cardiovascular disease. That is a scheme by the drug companies to sell statins." - Dr. Steve Hughlett " If you keep your insulin levels low because you don't eat carbohydrates, so you're not putting glucose in your blood, you keep your insulin levels low, fat doesn't increase your insulin levels at all, and protein does just a tiny bit. Keeping them low, that forces you to eat the fat out of your fat cells and also off of your organs." - Dr. Steve Hughlett " Metabolic syndrome is when you have any three of these following five things. If you have high blood pressure, if you have high fasting blood sugar, if you have high triglycerides. If you have low HDLs, which is the good cholesterol, or if you have increased abdominal obesity, you have a lot of fat around your midsection. If you have any 3 of these 5 things, you are considered to have metabolic syndrome." - Dr. Steve Hughlett

In today's episode, Dr. Steve dives into the deep issues facing our medical system and explore why it's so broken. From focusing on symptom treatment rather than disease prevention to the profit-driven motives of pharmaceutical companies and the outdated food pyramid, the system is designed to keep us sick. He also discusses how physicians are often misinformed and why nutrition plays such a crucial role in reversing chronic diseases. [00:01 - 06:08] The Flaws of Our Medical System The system focuses on treating symptoms, not prevention. Prevention is underfunded, and nutrition is ignored. Medical industries profit from keeping people sick. Physicians lack time and training on nutrition. Outdated advice like the food pyramid still drives medical guidance. [06:09 - 12:09] The Food Pyramid and Its Hidden Agenda The food pyramid was a marketing tool, not a science-based. It promotes unhealthy foods, leading to chronic diseases. Hospitals still serve high-carb meals, worsening health. A diabetic reversed his condition by avoiding carbs. The medical system profits from treating, not preventing, illness. [12:10 - 19:29] The Truth Behind Statins and Metabolic Health Statins lower LDL by damaging cells, not addressing heart disease causes. High LDL is due to fat metabolism, not a disease trigger. The medical system profits from treating symptoms, not preventing disease. Major deaths are linked to poor metabolic health, not just high LDL. The focus remains on medication instead of addressing insulin, inflammation, and glucose. [19:30 - 31:27] Closing Segment The system profits from keeping people sick on medications. Cutting sugar and flour for a month can improve health and reduce meds. A simple diet like beef, butter, bacon, and eggs can lower insulin and boost wellness. Avoid processed foods and focus on natural, whole foods. It's not your doctor's fault; take control by educating yourself on nutrition. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: " Our medical system is broken because everything is focused on treatment of the disease and treatment of the symptoms of a disease." - Dr. Steve Hughlett " If you prevented people from getting a disease, there would be no more medical system, no more pharmaceutical system, no more fake food system." - Dr. Steve Hughlett "The food pyramid has no nutritional science backing whatsoever. This was a marketing scheme from the sugar industry to help the food industry get more people addicted to their high-carbohydrate, high-toxic chemical-laden food." - Dr. Steve Hughlett " If you're eating by the food pyramid, you are killing yourself. The food pyramid is not scientifically based." - Dr. Steve Hughlett

In this episode, Dr. Steve tackles the 12 most damaging health myths we've been misled to believe for the past 40-50 years. Drawing inspiration from Dr. Philip Ovadia's book Stay Off My Operating Table, Dr. Steve explains how food industries and pharmaceutical companies have profited from these lies, leaving us with a generation of people suffering from preventable chronic diseases. He breaks down these health myths, providing clarity on what we should actually be eating for optimal metabolic health and how the food we consume impacts our body's ability to function at its best. [00:01 - 10:23] Health Lies and Their Impact on Metabolic Health Misleading advice has led to obesity, diabetes, and heart disease. High carbs and processed foods raise insulin and cause fat storage. Low-fat and diet products promoted by the food industry worsen health. Healthy fats and proteins can reverse diabetes and high blood pressure. Poor nutrition, not genetics, causes obesity. [10:24 - 17:59] Common Health Myths Debunked Myth#1: Only obese people are metabolically unhealthy. Thin people can still have fat around organs, leading to metabolic issues. Myth#2: The food pyramid is good for you. The food pyramid was created by the sugar industry, not based on science. Myth#3: The food pyramid is based off good science. The food pyramid is scientifically flawed and harmful to health. Myth#4: Food manufacturers want us healthy. Food manufacturers focus on profits, using addictive chemicals like sugar. Myth#5: Low carb diets are bad for your heart. Low-carb diets are actually beneficial for heart health. [18:00 - 23:34] Heart Disease and Medications Myths Myth#6: High cholesterol causes heart disease. High cholesterol is not the cause of heart disease; it's a lie to sell statins. LDLs repair blood vessel damage, not cause heart problems. Myth#7: Medications are the best treatment for medical issues. Medications only treat symptoms, not the root cause—poor nutrition. Eating healthy prevents adverse effects, unlike medications. [23:35 - 28:01] Diets, Calories, and Exercise Myths Myth #8: Diets Work if You Follow Them Diets don't work; fat burning is controlled by insulin, not calories or exercise. To burn fat, keep insulin low by avoiding carbohydrates and glucose. Myth #9: Restricting Calories Always Works for Weight Loss Calorie restriction doesn't work; focus on reducing glucose and changing food. Fat, not glucose, fuels the body and supports cell regeneration. Myth #10: The Best Way to Burn Calories is Exercise Exercise doesn't burn fat; proper nutrition does. Resistance training builds muscle, but fat loss starts with diet. [28:02 - 35:45] The Truth About Medications and Aging Myth #11: You Cannot Improve Metabolic Health Without Medications Medications only treat symptoms; proper nutrition addresses the root cause. Real animal-based foods can reverse metabolic issues like low testosterone and arthritis. Myth #12: Health Problems Get Worse as You Age Poor diet causes worsening health; most conditions are reversible with proper nutrition. Eating animal-based foods can reverse damage and improve health. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "Medications only treat the symptoms. It doesn't treat the underlying disease." - Dr. Steve Hughlett "Exercising does not burn your fat. You can never get to your fat store just by exercising. The only way to burn your fat out of your cells is to decrease your insulin." - Dr. Steve Hughlett "High cholesterol does not cause heart disease. High glucose, insulin, and inflammation does." - Dr. Steve Hughlett " Food companies are not here for your health. They are here for their shareholders. " - Dr. Steve Hughlett " What we were being told was healthy was actually what's causing us to become extremely sick." - Dr. Steve Hughlett

In this episode, Dr. Steve explores the essential benefits of walking for health, challenging the common notion of needing 10,000 steps. He explains how just 2,000 to 4,500 steps can still provide great health benefits. He discusses how walking helps manage glucose spikes, reduce inflammation, and improve mental clarity. He also shares practical tips to fit more walking into your routine. [00:01 - 10:04] Daily Movement for Health Intense workouts became mainstream post-1977 due to marketing, not science. No need for carbs to stay healthy or lose fat; focus on insulin control. Regular walking, lifting, and sprints are key, not just intense exercise. Strengthen grip and balance to stay functional and prevent falls. Small daily habits lead to long-term health benefits. [10:04 - 17:10] Managing Inflammation and Nutrition Sitting too long causes poor posture and inflammation; move often. Stay away from ultra-processed foods, sugars, and chemicals. To burn fat, lower insulin by avoiding carbs, and not relying on intense exercise. Reduce stress to lower inflammation and protect health. Walk regularly and reduce long periods of sitting for better overall health. [17:11 - 30:24] Effective Walking Tips for Health Forget 10,000 Steps. 2,000–4,500 steps daily is sufficient for health benefits. Take quick walks throughout the day, especially after meals. A 15-minute walk can reduce glucose spikes by 50%. Walk during meetings, park farther, or take the stairs. Walking in the morning or evening boosts energy and sleep. [30:25 - 37:34] Closing Segment Get 6-10 hours for muscle growth and toxin removal. Eliminate stressors to reduce inflammation. Avoid processed foods; focus on meat-based meals. Drink water based on your ideal weight. Walk regularly, lift, and focus on balance. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "You do not have to exercise to lose weight, but yes, you need to move your body." - Dr. Steve Hughlett "Sitting is one that causes inflammation in our body." - Dr. Steve Hughlett "The only way to lose fat is to keep your insulin levels low and there is no drug that can do that." - Dr. Steve Hughlett " The wonder drug is eating proper nutrition and slight physical activity every single day." - Dr. Steve Hughlett

In this episode, Dr. Steve tackles a question he gets asked all the time: Is running really better than walking? The answer might surprise you! He dives into the science behind movement, the impact of chronic cardio on the body, and why walking might be the ultimate form of exercise for longevity, energy, and overall health. He also shares insights from Mark Sisson's book Born to Walk and explains how short, frequent walks can boost metabolism, improve brain function, and even help with fat burning—without the wear and tear of high-impact exercise. Plus, find out why the myth of "10,000 steps a day" isn't based on science! [00:01 - 04:36] The Truth About Running and Walking Running long distances is a modern phenomenon—not something humans have always done. Chronic cardio can be harmful, leading to joint pain, stress fractures, and other injuries. Excessive running isn't necessary for fat loss or overall health. Walking provides the same benefits without the physical strain. [04:37 - 09:12] The Science-Backed Benefits of Walking Short, frequent walks throughout the day improve energy, alertness, and mood. Walking after meals aids digestion and helps regulate blood sugar levels. Just 2 miles a day (around 4,000 steps) has been shown to enhance metabolic flexibility. Studies show that walking increases Brain-Derived Neurotrophic Factor (BDNF), which supports brain health and cognition. [09:12 - 17:36] How Walking Supports Long-Term Health Walking strengthens muscles, bones, and joints, reducing the risk of falls in old age. Movement is crucial for a healthy lymphatic system, which helps remove toxins. Just 20 minutes of walking, five days a week, has been linked to a 43% reduction in sick days. The idea of 10,000 daily steps isn't based on science—it originated from a marketing campaign! [17:37 - 28:35] How to Make Walking a Daily Habit Walk outside in nature to reduce stress and boost mental well-being. Practice eye exercises by shifting focus between near and far objects. Engage your core and maintain good posture while walking. Walking in the morning helps regulate your circadian rhythm, leading to better sleep. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: " Walking by far is much better. It's less stress on your body." - Dr. Steve Hughlett "Just walking in nature actually reduces your stress hormone and it boosts your immune function." - Dr. Steve Hughlett "There's really no reason to run because it is so hard on your body." - Dr. Steve Hughlett " The only way to burn fat is keep your insulin levels low and that goes by what you eat, not by what you're doing." - Dr. Steve Hughlett "If you actually just take several short, frequent walks all throughout the day and maybe a long walk or long hike, you know, once a week or something, this is going to get you all the the good benefits of walking." - Dr. Steve Hughlett

Many people believe that exercise is the key to weight loss, but is that really the case? In this episode, Dr. Steve uncovers the truth about fat loss, metabolism, and how your body actually burns energy. He breaks down why it's not about just losing weight, but rather losing fat—and why the food you eat plays a much bigger role than exercise. [00:01 - 10:41] Weight Loss vs. Fat Loss Most people want to lose fat, not just "weight. Starving yourself leads to muscle loss, not just fat. Your body needs nutrients or it starts breaking down muscle. Autophagy removes waste, but extreme fasting can cause muscle loss. Losing muscle slows metabolism and weakens your body. Insulin levels play a major role in fat storage and fat burning. [10:42 - 16:13] Insulin, Exercise, and Fat Burning Exercise burns calories, but fat stores contain more energy. High insulin stores fat; low insulin burns fat. Carbs raise insulin, promoting fat storage. Low insulin burns fat and stores it in muscles. During exercise, glucose is burned first, then fat. [16:14 - 20:31] Glucose, Fat Storage, and Insulin Glucose provides minimal energy; glycogen stores offer 2,000 calories. Excess carbs raise insulin, turning glucose into fat. Low-carb diets burn fat and elevate LDL cholesterol. Visceral fat forms around organs when subcutaneous fat is full. Measure your waist—if it's over half your height, you have visceral fat. [20:32 - 31:37] Do You Need Exercise to Lose Fat? Fat loss comes from low insulin, not exercise alone. Exercise burns glucose and fat, but won't access fat stores until insulin is low. Strength training is important for muscle, but diet plays a bigger role in fat loss. Your body's "set point" increases hunger and slows metabolism when losing weight. If new to exercise, focus on fat loss first—working out while fatigued can lead to more hunger and muscle loss. [31:38 - 35:32] Carnivore Diet for Fat Loss Carnivore diet keeps insulin low, burning fat for energy. Avoid carbs to keep insulin low and burn fat from fat cells. Stick to above-ground plants if not fully carnivore to limit glucose intake. Focus on nutrition first, then exercise as energy improves. Protein and fat keep you full, helping manage hunger and prevent overeating. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "It's not about losing weight. It's about losing fat." - Dr. Steve Hughlett "The only way you can lose fat is to keep your insulin levels low." - Dr. Steve Hughlett "If you do not eat the nutrients your body needs, your body will start eating itself." - Dr. Steve Hughlett "You can starve yourself to death and decrease all the nutrients that's coming in.. . Yes, you will lose weight, but you're mainly using losing muscle." - Dr. Steve Hughlett "If you're not used to working out, this is not the time to do that." - Dr. Steve Hughlet

In this episode, Dr. Steve takes a deep dive into a topic that doesn't get enough attention—plant toxins. While fruits and vegetables are a staple in most diets, they all contain some form of toxins. Some are harmless, while others can build up in your body over time and cause problems. And then, some can actually be beneficial if prepared correctly. He breaks down the different toxins found in plants, how they affect our health, and the best ways to enjoy plant-based foods without the risks. [00:01 - 03:19] The Truth About Plant Toxins Every plant contains natural toxins, some of which can accumulate in the body. Bioaccumulation can lead to long-term health issues, much like insulin resistance. Common plant toxins include phytates, tannins, lectins, and cyanogenic glycosides. Some plant toxins are used in medicine, while others can be harmful over time. [03:20 - 09:07] Oxalates and Hidden Health Risks Oxalate crystals in foods like spinach and almonds can cause kidney stones and joint pain. Dr. Steve shares how oxalates led to a serious health scare for his son. Many plant toxins act as natural pesticides to protect the plant from being eaten. Eating plants out of season increases the risk of toxin buildup in the body. [09:08 - 16:43] How Modern Farming Alters Plants Domesticated crops are bred to be sweeter and larger but often lose nutrients. Removing natural plant defenses has led to increased use of pesticides and herbicides. Modern corn is now 40% sugar, compared to 2% in its ancestral form. Heirloom varieties contain more nutrients and fewer harmful compounds. [16:43 - 26:51] How to Reduce Plant Toxins Cooking, soaking, fermenting, and nixtamalization can deactivate harmful compounds. Some cultures use clay to neutralize plant toxins before digestion. Buying seasonal and local produce reduces exposure to harmful bioaccumulation. Avoid grocery store produce grown out of season for better health benefits. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: " Every single plant on the earth has toxins in it." - Dr. Steve Hughlett "Our digestive tract is not physically made to digest plants." - Dr. Steve Hughlett "Phytotoxins they're not actually trying to kill you, they're just trying to protect themselves. So this is nature's natural pesticides, herbicides, fungicides, these are the things that plants have, to make sure that they don't get eaten by these other things." - Dr. Steve Hughlett " It's how do I eat them that can make them safe, nutritious, and available to our bodies without hurting us. And one of the best ways you can do this to make sure you're buying something seasonally is don't buy it from a grocery store. Buy it from a farmer's market." - Dr. Steve Hughlett "Most kidney stones are made out of calcium oxalate crystals. So the calcium is what we have in our bodies anyway. And then, the oxalate is what we get from eating all these plants." - Dr. Steve Hughlett "Eat your fruits, eat your vegetables, minimal, make sure you eat them seasonally." - Dr. Steve Hughlett

In this episode, Dr. Steve takes a deep dive into human nutrition, evolution, and the modern food crisis. Inspired by Dr. Bill Schindler's Eat Like a Human, he explores how our diets have evolved—from plant-eating scavengers to hunters thriving on nutrient-dense foods. Yet, despite more food than ever, we're sicker and more malnourished. Dr. Steve breaks down the history of our diets, the dangers of processed foods, and how food manufacturing has steered us away from real nutrition. He also unpacks why our digestive systems struggle with modern diets and what we can learn from ancestral eating habits. This episode will challenge everything you thought you knew about food. [00:01 - 08:56] How Our Diet Shaped Human Evolution Eat Like a Human by Dr. Bill Schindler explores human dietary evolution. The book highlights how human bodies have changed—brains and bodies grew, but teeth and GI tracts shrank. Despite having abundant food today, people are more malnourished than ever. Humans are the only species that need guidance on what to eat, unlike animals with naturally adapted diets. [08:57 - 19:41] How Early Humans Evolved Through Food Early humans started as plant-eaters with large digestive tracts and small brains. Tool-making enabled meat consumption, fueling brain and body growth. Fire and cooking made food easier to digest and absorb nutrients. Fermentation improved food preservation and gut health. Modern food processing removes key nutrients, reducing health benefits. [19:41 - 24:28] How the Agricultural Revolution Changed Our Health 15,000 years ago, humans shifted from gathering food to mass-producing crops and livestock. As food production became industrialized, people lost connection with real, nutrient-dense foods. Processed foods are abundant but lack essential nutrients, leading to widespread health issues. Food manufacturers prioritize profits over health, filling shelves with nutrient-poor products. Understanding real food sources and essential nutrients is key to reversing modern health problems. [24:29 - 26:46] Closing Segment Industrialization led to processed, nutrient-poor diets that harm our health. Understanding food sources and preparation is key to better health. Exploring plant toxins and their hidden effects on our bodies. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Explore Dr. Steve's course and start making healthier choices. Tweetable Quotes: "Human beings are the only animal that has been told what to eat. No other animal does that." - Dr. Steve Hughlett "These big food manufacturers, they have no responsibility to put nutrients in it. There's nothing that says that they have to make us healthy. That our health is in their welfare. That was never stated. That's never been said." - Dr. Steve Hughlett "We've got to learn how to get the food that we want and how to prepare the food the proper way so we get the most nutrients out of it." - Dr. Steve Hughlett

In this episode, Dr. Steve gets straight to the heart of what it takes to achieve lasting, high-quality health. He breaks it down into one simple but powerful sentence: keep your insulin levels low. From reversing type 2 diabetes to reducing chronic inflammation and protecting your heart, he explains why managing insulin is the key to unlocking better health and long-term vitality. He also dives deep into the "three pillars of disease", sharing how they silently damage the body over time. He also unpacks the science behind modern food choices, explains the hidden dangers of processed foods and sugars, and offers practical tips for reclaiming your metabolic health. [00:01 - 05:48] The One Sentence That Defines Health Keeping insulin levels low is the foundation for overall health. Managing insulin can prevent or reverse diabetes, heart disease, and even Alzheimer's. High insulin, inflammation, and glucose are the "three pillars of disease." When you control insulin, the other pillars naturally fall into place. [05:49 - 17:45] What Does Insulin Do to Your Body Insulin is a storage hormone that converts excess glucose into fat. High insulin forces your body to store fat instead of burning it. Chronic high insulin levels lead to insulin resistance and weight gain. Insulin resistance is the root cause of many chronic diseases. [17:46 - 26:24] The Problem with Modern Foods Man-made foods are loaded with processed carbs, sugars, and harmful vegetable oils. Flour is essentially powdered glucose, spiking insulin levels rapidly. Chemicals like red dye #40, artificial sweeteners, and additives harm your body. Processed foods increase hunger, leading to a cycle of overeating. [26:25 - 33:27] Fructose: A Hidden Threat Fructose is toxic because it turns into fat, uric acid, and inflammation. High fructose corn syrup is found in nearly all processed foods. Fructose doesn't raise insulin immediately but still causes significant damage. The idea that fructose is "healthy" is a dangerous myth. [33:28 - 35:08] Practical Steps to Take Back Your Health Stick to God-made foods like meat, seasonal fruits, and vegetables. Avoid man-made foods, including ultra-processed grains, sugars, and oils. Eat, don't drink, your fruits and vegetables to retain their fiber benefits. Focus on reducing glucose and insulin levels to heal from the inside out. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Explore Dr. Steve's course and start making healthier choices. Tweetable Quotes: "That one sentence is keep your insulin levels low. That is the answer. If you can just keep your insulin levels low, you can reverse your diabetes, you get reverse your blood pressure problems." - Dr. Steve Hughlett "When your insulin levels are high, you force your body to store fat. When your insulin levels are low, you force your body to burn fat for energy. And that is the whole key to health." - Dr. Steve Hughlett "The three pillars of disease are high insulin levels, high inflammation, and high glucose levels." - Dr. Steve Hughlett

In this episode, Dr. Steve reconnects with Zack Walton, who shares his powerful story of losing 75 pounds and reclaiming his energy by making simple but life-changing shifts to a low-carb, high-fat, high-protein way of eating. A few years ago, Zack struggled with his health and weight, battling a lifelong addiction to soda and feeling stuck in a cycle of unhealthy habits. By cutting out carbs and incorporating intermittent fasting into his routine, he not only shed the weight but also regained his energy and transformed his overall well-being. Now passionate about sharing his journey and the power of mindful eating, Zack opens up about his challenges, practical steps, and triumphs along the way. From his initial struggles to his ultimate success, Zack offers honest insights and actionable tips that anyone can use to make a positive change. [00:01 - 03:34] Zack's Weight Struggles and Failed Diets Zack's father's obesity and surgery shaped his perspective on health. Hit 270 pounds after high school despite trying multiple diets (keto, calorie counting, etc.). Felt defeated and resigned to staying overweight before hearing about a new approach. A conversation with Dr. Steve shifted his mindset toward focusing on health over weight loss. [03:35 - 30:12] Starting Intermittent Fasting and Cutting Carbs Began intermittent fasting (16:8) and cut back on carbs gradually. Experienced withdrawal symptoms during the first two weeks, especially from sugar. Struggled with soda cravings but eventually eliminated them completely. Focused on nutrient-dense foods like red meat, eggs, and healthy fats. Noticed a significant drop in hunger and cravings by the end of week three. [30:13 - 23:44] The Real Cost of Healthy Eating Eating one meal a day (OMAD) reduces food expenses. Buying local meat (e.g., bulk beef and pork) saves money. Cutting out vending machine snacks, soda, and coffee shop habits adds up to big savings. Healthy eating doesn't require a higher budget, just smarter choices. Clean eating reduces pain and boosts immunity. [41:39 - 54:42] Key Takeaways For Simple Steps to Better Health Focus on health, not weight loss—cut carbs, and the weight will follow. Eating healthy is cheaper; ditch processed foods and invest in nutrient-dense options. Quit soda first to break sugar addiction and reset your taste buds. Avoid gimmicks like weight loss meds or fad diets—real results come from proper nutrition. You don't need carbs to thrive; prioritize whole foods like meat, eggs, and healthy fats. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "Don't do it for the weight loss. Do it for wanting to feel better, and then the weight loss will come." - Zack Walton "Whatever they were telling me, why are you fasting? That's probably bad for you. I always told them, well, you think cavemen has enough food to eat three times a day every day? No, they didn't. Our bodies aren't made for that. We're made to eat when we need to." - Zack Walton

In this episode, Dr. Steve tackles a question that has puzzled the medical world for decades: Does high cholesterol really cause heart attacks? He dives into the origins of this long-standing belief, revealing how one flawed hypothesis shaped dietary recommendations for generations. He also uncovers what the research truly shows about cholesterol, triglycerides, and heart health. Packed with eye-opening insights, this episode challenges the mainstream narrative and offers practical advice for improving your health through smarter food choices. [00:01 - 04:44] The Origins of the Cholesterol Myth Ancel Keys' unproven hypothesis blamed high cholesterol for heart disease. Early studies showed HDL cholesterol is cardioprotective, but this was ignored. Organizations like the NIH embraced the low-fat narrative despite conflicting evidence. The low-fat diet trend gained traction without solid scientific backing. [04:45 - 11:31] The Truth About Cholesterol and Triglycerides HDL cholesterol is protective, while high triglycerides are linked to heart disease. Total cholesterol is not a reliable indicator of cardiovascular risk. Studies from the 1960s and 1970s consistently revealed triglycerides as a more significant factor than cholesterol. Elevated triglycerides are often tied to high carbohydrate consumption. High insulin, glucose, and inflammation—driven by carbs—fuel chronic illnesses [11:32 - 16:22] The Role of Diet in Heart Health High-fat diets raise HDL levels, improving heart health. Low-fat diets lead to increased carbohydrate intake, which raises triglycerides. Healthy fats from animal sources are better than processed seed oils. Reducing carbohydrate intake is key to lowering triglycerides and improving overall health. [16:23 - 20:13] Misinformation in Health Guidelines Food and drug companies heavily influenced public dietary guidelines. The low-fat, high-carb narrative was perpetuated for financial gain. Misguided advice for diabetics to consume more carbohydrates worsens their health. Studies highlighting the benefits of high-fat diets were ignored or diluted. [19:11 - 20:13] Closing Segment High-carb, low-fat diets harm health and worsen diabetes.High-carb intake with insulin leads to dangerous "double diabetes."Reducing carbs lowers insulin needs, boosts heart health, and controls diabetes.High triglycerides, not cholesterol, drive heart disease—low-carb, high-fat diets protect. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "Studies showed that high HDL cholesterol was actually cardioprotective and high triglycerides was associated with cardiovascular disease." - Dr. Steve Hughlett "No study has ever been shown that high LDL cholesterol cause cardiovascular disease." - Dr. Steve Hughlett "Almost all the organ damage and all the disease that we have in our bodies is based on three pillars. That's high insulin levels, that's inflammation of the body, and that's high glucose." - Dr. Steve Hughlett

In this episode, Dr. Steve breaks down why sugar is one of the most toxic substances we consume and how it's linked to almost every major chronic disease. He explains the impact of high insulin levels, inflammation, and fructose on the body, highlighting why these factors cause long-term damage. With practical advice and easy-to-understand science, He shares how to take control of your diet, break free from sugar addiction, and start reversing the damage. [00:01 - 02:42] Understanding the Root of Disease The root causes of disease often stem from poor nutrition rather than genetics or bad luck. Nutrition science focuses on prevention, unlike medical science, which often treats symptoms. High insulin, inflammation, and high blood glucose levels are the three pillars of chronic disease. Fructose, a toxic fourth pillar, contributes significantly to organ damage and metabolic issues. Chronic high insulin leads to insulin resistance, setting the stage for diabetes and organ damage. [02:43 - 14:08] The Devastating Effects of Insulin Resistance High insulin levels damage small blood vessels, causing retinopathy, nephropathy, and neuropathy. Larger blood vessels are also affected, leading to kidney disease, liver disease, and heart conditions. Diabetes is the umbrella condition driving widespread organ failure and chronic illnesses. Discover why early detection and insulin management are crucial for reversing damage. [14:09 - 22:08] Leptin signals the brain to stop hunger, but resistance blocks this function. Chronic high insulin and glucose levels contribute to leptin resistance. Obesity increases fat cells, causing excessive leptin production and resistance. Leptin resistance leads to constant hunger, fueling overeating and weight gain. Breaking leptin resistance requires reducing sugar and carbohydrate intake. [22:09 - 30:22] The Toxicity of Fructose and Processed Foods Fructose metabolism overburdens the liver, creating uric acid, triglycerides, and inflammation. High-fructose corn syrup contributes to obesity and metabolic syndrome. Processed foods are stripped of nutrients and filled with harmful additives. Avoiding man-made foods and embracing natural, nutrient-dense options is key to recovery. [30:23 - 34:37] Closing Segment Eliminate man-made foods and reduce carbohydrate intake to lower insulin levels. Focus on nutrient-dense animal products like eggs, cheese, and lean meats. Seasonal eating of fruits and vegetables can support metabolic health. Breaking carbohydrate addiction is essential to regaining control over your health. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "Fructose is extremely toxic." - Dr. Steve Hughlett "Sugar affects the nucleus accumbens the same way that cocaine does." - Dr. Steve Hughlett "High insulin levels cause you to have high aldosterone levels." - Dr. Steve Hughlet"When you have high insulin levels and you have high inflammation and you have high blood glucose, this starts tearing up all the small blood vessels in your body." - Dr. Steve Hughlett

In this episode, Dr. Steve breaks down the fundamentals of sugar—what it is, how it works in our bodies, and why it's so important to understand its impact on our health. From the chemistry of glucose, fructose, and sucrose to the effects of high fructose corn syrup and the rise of carbohydrate addiction, he dives deep into how sugar consumption has skyrocketed over the decades and the health challenges that come with it. He shares practical insights into why avoiding sugar and plant-based carbohydrates can transform your health and improve your quality of life. [00:01 - 08:22] What is Sugar? Sugar molecules come in simple forms (glucose, fructose, galactose) and combined forms like sucrose (table sugar). Sucrose vs. High Fructose Corn Syrup: Sucrose and High Fructose Corn Syrup are both similar but high fructose corn syrup is slightly more toxic due to its higher fructose content. Glucose is the primary energy source but becomes harmful in excess. The total glucose in your bloodstream equals just two teaspoons of sugar—much less than what most people consume daily. [08:23 - 12:17] The Rise of Sugar Addiction Sugar intake has risen dramatically, from two teaspoons per day in the 1960s to up to 65 teaspoons in 2015. Food companies add sugar to products to increase sales by fostering addiction. Blood sugar refers specifically to glucose, not combined sugars like sucrose. Carbohydrates fail to satisfy hunger and instead stimulate constant eating. [12:18 - 16:35] What Happens When You Eat Sugar? Enzymes in your saliva begin breaking down sugar into glucose immediately. Sugar gets used for immediate energy, stored as glycogen, or converted into fat. High sugar intake raises insulin levels, blocking fat burning and keeping hunger elevated. Even non-sugar sweeteners can trigger insulin production and hunger responses. [16:36 - 26:25] Health Risks of Carbs Excess sugar consumption is linked to obesity, diabetes, and other severe conditions. Limited glycogen storage proves glucose isn't the body's primary energy source. Fat provides cleaner, more efficient energy compared to glucose. Glucose metabolism generates free radicals, increasing the need for antioxidants. [26:26 - 28:41] Closing Segment Avoid table sugar, high fructose corn syrup, and processed foods. Focus on animal-based foods for energy and nutrients. Limit vegetables that grow below ground and ultra-processed foods. Reducing carbs keeps insulin low and promotes fat burning. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "Your body can make all the glucose it needs because it doesn't need that much, all the glucose it needs out of fat and out of protein. So you never have to eat a plant ever." - Dr. Steve Hughlett "The way you keep your insulin levels low, is don't put glucose in your blood. The way you don't put glucose in your blood is, don't put carbohydrates in your mouth. It's really that simple." - Dr. Steve Hughlett "Carbohydrates increase hunger. Why do we eat all the time? Because we're eating carbohydrates that don't keep us full." - Dr. Steve Hughlett "If you're very obese, I would not eat plants that grow underneath the ground." - Dr. Steve Hughlett

In this episode, Dr. Steve breaks down the real causes of heart disease, debunking the myth that high LDL cholesterol is the culprit. He explains how small, dense LDL particles, chronic inflammation, and a diet high in processed carbs and sugars lead to arterial damage and plaque buildup. He also shares how to interpret your lipid panel, why the triglyceride-to-HDL ratio matters, and the importance of a nutrient-rich diet with animal fats and proteins for better health. [00:01 - 09:17] Heart Attack Myths High LDL cholesterol doesn't cause heart attacks—LDL transports cholesterol and triglycerides. Excess carbs convert to glucose, leading to fat storage as triglycerides. Overproduction of triglycerides creates harmful small, dense LDL particles. Small, dense LDLs stay longer in the bloodstream, increasing risks. Glycation from high glucose damages proteins and arteries. [09:18 - 13:21] Carbs and Atherosclerosis High-carb diets flood the bloodstream with glucose. Excess glucose is stored as fat, overwhelming the liver. Chronic high insulin leads to resistance and blood sugar issues. Glycation damages LDLs and arterial walls. Long-term high glucose drives atherosclerosis progression. [13:22 - 21:10] The Inflammation Link to Heart Disease Processed foods cause inflammation, damaging LDLs, and arteries. High-carb diets weaken arterial lining, letting LDLs penetrate walls. Free radicals from carbs worsen LDL and vessel damage. Damaged LDLs form foam cells, narrowing arteries. Foam cells cause clots and block blood flow, leading to heart attacks. [21:11 - 25:37] What is Plaque and How it Forms Plaque forms as a repair response, containing cholesterol, fatty acids, waste, calcium, and fibrin. High glucose and small LDLs damage arteries, causing stiffness and tears. LDLs deliver cholesterol to repair arterial walls, aiding the healing process. High LDL isn't the cause but a repair agent for damaged arteries. Chronic damage from carbs and toxins keeps driving plaque buildup. [25:38 - 34:00] Key Takeaways for Understanding Cardiovascular Health A ratio below 2 (ideally 1) indicates fewer harmful small, dense LDLs. High-carb diets increase harmful small LDL particles, while healthy fats boost protective HDL. High LDL isn't the cause of heart disease—small, dense LDL and inflammation are. Statins lower cholesterol but may harm your body's cells and overall health. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "This isn't cholesterol causing any of this. It's the small dense LDL particle that is causing all this damage. And it's small dense because of all the carbohydrates that you eat that get turned into triglycerides." - Dr. Steve Hughlett "It's not from the plaque breaking off that cause cardiovascular disease. It's from the foam cells causing the decrease in the lumen of blood vessels, which decreases blood flow plus clot formation." - Dr. Steve Hughlett "The more glucose that attaches to the protein in red blood cells, the higher your A1c is and this is called glycation." - Dr. Steve Hughlett "It has been shown that when you eat carbohydrate, a high carbohydrate meal, you actually damage this glycocalyx and these velvet lining shrinks, shrivels up to practically nothing. And so they can't protect the arterial walls anymore." - Dr. Steve Hughlett

In this episode, Dr. Steve shares common myths and reveals the essential role of fat in our bodies. Learn how fats provide energy, support cell health, and regulate hormones. He explores the science behind healthy fats and why they're crucial for optimal health. [00:01 - 08:18] The Fundamentals of Fat Cholesterol is a vital molecule essential for hormone production. Fatty acids are the body's preferred energy source, providing more energy per gram than carbohydrates. Carbohydrates, not fat, are the main culprit in many health issues. Triglycerides are the body's storage form of fat. [08:19 - 15:04] The Essential Role of Fat in Our Bodies Fat provides more energy per gram than carbohydrates. Fat acts as insulation and protects vital organs. Fatty acids are essential for cell membrane structure and nerve function. Fat plays a role in regulating hormones and keeping you feeling full. [15:15 - 24:54] Fat's Role in Satiety and Nutrient Absorption Fat aids in the absorption of essential vitamins and minerals. Fat supports healthy hormone production and function. Fat enhances the absorption of amino acids from protein-rich foods. Fat helps stabilize blood sugar levels. [24:55 - 33:15] Closing Segment Fat stores provide a significant energy reserve for the body. Fat acts as insulation, helping to regulate body temperature. Fat is a more efficient energy source than carbohydrates. Excessive carbohydrate intake can lead to energy crashes and hinder performance. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "Fat and cholesterol extremely vital to our existence." - Dr. Steve Hughlett "The thing that makes white fat go to brown fat is low insulin levels. What makes brown fat turn into white fat is high insulin levels." - Dr. Steve Hughlett "Glucose was never supposed to be used as our main energy source. Glucose is supposed to be used for a fight-or-flight energy, and that's really it. All our other energy should be used from fatty acids." - Dr. Steve Hughlett "Fat keeps you feeling full." - Dr. Steve Hughlett "Do not be afraid of cholesterol and fat. They do not cause these diseases." - Dr. Steve Hughlett

In this episode, Dr. Steve explains why cholesterol is essential for brain function, hormones, and energy. He covers how the body makes and controls cholesterol, the truth about eating cholesterol, and why high HDL levels protect your heart. He also talks about the lethal risks of statins and low-fat diets on your cholesterol balance and your health. [00:01 - 04:28] Cholesterol vs. Fatty Acids Cholesterol has rings; fatty acids are straight chains. Cholesterol is essential for brain function and hormones. LDL/HDL are particles that transport cholesterol and fat. Fatty acids can be used for stored energy and support cell function adn growth. [04:29 - 14:36] Why Cholesterol Matters Cholesterol supports brain health and energy production. It's needed for hormones and vitamin D. Statins harm cells and cause multiple issues, incluging neurological issues. Cholesterol helps digest fats and absorb vitamins A, D, E, K. [14:37 - 19:36] Cholesterol Production and Regulation The body produces 800-1200 mg daily (endogenous) and we consume 300-500 mg from food (exogenous). The liver stores and transports cholesterol via VLDLs for body functions. Cholesterol in bile aids digestion and neutralizes stomach acid. [19:37 - 29:38] Cholesterol and Heart Health The body regulates cholesterol levels by absorbing non-esterified cholesterol and adjusting production. Cholesterol from food (esterified) doesn't enter the bloodstream easily; body-made cholesterol (non-esterified) is reabsorbed. High HDL levels protect the heart, while low HDL, caused by diet or statins, increases cardiovascular risk. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "Cholesterol is a key component in the cell membranes of every single cell in our body." - Dr. Steve Hughlett "When they say that eating saturated fat raises your blood cholesterol It's a lie. That's not what raises your blood cholesterol." - Dr. Steve Hughlett "It's not how much cholesterol you have, it's your ratio." - Dr. Steve Hughlett "What you have to be afraid of is not eating enough animal fat and not eating enough cholesterol. And that's where we're seeing a lot of our neurological damage." - Dr. Steve Hughlett "Our brain consumes at around 20 percent of all the cholesterol our body makes and every cell in our body makes cholesterol because it is so vital for ourbody and our brain's ability to function." - Dr. Steve Hughlett

In this episode, Dr. Steve explores how the body transports fats and cholesterol through the bloodstream. He explains the roles of VLDL, chylomicrons, and HDL in moving lipids, and how these lipoproteins help regulate fat and cholesterol levels. He also highlights the impact of diet and insulin on lipid transport and overall health. [00:01 - 07:27] Understanding Cholesterol Panels VLDL, IDL, LDL, HDL, and triglycerides are key components of cholesterol tests. Lipoproteins transport fats like cholesterol and triglycerides through the bloodstream. Cholesterol and triglycerides are essential for survival, despite the push to lower cholesterol. VLDL, IDL, and LDL shrink as they release fat; HDL has different protein markers (ApoA). [07:28 - 14:12] The Role of VLDL, IDL, and LDL in Fat Transport VLDLs, IDLs, and LDLs move fats (cholesterol & triglycerides) throughout the body. The liver produces 20% of the body's cholesterol, and carbs convert to triglycerides. VLDLs shrink into IDLs and then LDLs as they release triglycerides. ApoB, C2, and E proteins help transport fats to muscles and fat cells. [14:13 - 20:22] Healthy vs. Harmful LDLs Large LDLs are essential, but small dense LDLs can damage blood vessels and cause heart disease. LDLs are 75% cholesterol and help deliver cholesterol to cells for cellular health. Higher LDL levels are linked to longevity and offer antioxidant benefits. Statins can interfere with LDL's cellular benefits, harming cells. [20:21 - 25:08] Chylomicrons vs. VLDLs: Fat Transport Chylomicrons transport dietary fats from the intestines to the bloodstream. Both chylomicrons and VLDLs carry essential proteins (ApoB48, C2, E) for fat transport. After releasing triglycerides, chylomicrons shrink and become remnants sent to the liver. High insulin disrupts fat transport; low insulin is crucial for healthy fat metabolism. [25:09 - 39:33] The Importance of HDL: The "Good" Cholesterol HDLs carry excess cholesterol from blood vessels to organs for proper function. HDLs support hormone production by delivering cholesterol to the adrenal glands and gonads. High-carb diets lower HDL, while high-fat, low-carb diets boost HDL levels. HDLs help remove cholesterol from damaged arteries, supporting heart health. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on 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: "Good fat, good cholesterol, good protein. That's the things you need for proper nutrition. You do not need carbohydrates at all. Carbohydrates are killing us." - Dr. Steve Hughlett "Low carb, high-fat diet raises HDLs. High carb, low fat lowers HDLs." - Dr. Steve Hughlett "The way you increase your HDLs is by eating fat and cholesterol." - Dr. Steve Hughlett

In this episode, Dr. Steve and his wife Theresa interview Mike to share his personal journey of quitting sugar, raising sugar-free children, and advocating for a healthier lifestyle. They explore the science behind sugar addiction, its withdrawal challenges, and practical strategies for breaking free. Mike Collins believes sugar addiction is very real and not to be taken lightly. As a person in long-term recovery from substance use disorder for over thirty- nine years, he took a keen interest in what sugar was doing to him and his friends in early recovery. After much research and experimentation - he quit sugar with the help of amazing mentors. He then raised two children sugar-free from the womb to six years old, and as they grew, he rewrote the rules for sugar and kids in childhood. He takes his stewardship of Sugaraddiction.com and Quitsugarsummit.com very seriously and aims to provide information and community for anyone wanting to curb or quit sugar. Hundreds of thousands have read his book The Last Resort Sugar Detox, and tens of thousands have completed his online 30-Day Sugar Freedom Challenge. [00:01 - 21:12] The Truth About Sugar Addiction Sugar addiction starts early and mimics substance addiction. Mike quit sugar, raised sugar-free kids, and became a detox advocate. Sugar creates dopamine-driven cravings, not just taste preferences. Society and industries normalize sugar and promote unhealthy habits. [21:13 - 38:37] Breaking Free from Sugar Addiction A 100% abstinence period from sugar, flour, and caffeine rewires cravings and brain chemistry. Expect symptoms like lethargy, irritability, and depression as your body adjusts. Commit to 90 days of zero sugar, flour, and caffeine to break the cycle. Removing all sugar from the house is a critical first step toward long-term success. [38:38 - 01:06:00] Raising Sugar-Free Kids and Managing Cravings Starting kids sugar-free early is key to preventing dependency. Triggers like holidays and social gatherings require careful planning. Clearing the house of sugar helps both kids and adults stay on track. Sugar addiction impacts health, emotions, and motivation deeply. [01:06:01 - 01:16:40] Why Sugar Abstinence Works Sugar impacts the brain like drugs, creating dependency and withdrawal. Expect lethargy, depression, and intense hunger during the detox process. Fructose in sugar and ultra-processed foods keeps cravings alive. Full abstinence is the most effective way to break the addiction. [01:16:44 - 01:36:25] Closing Segment Sugar impacts the brain's pleasure center similarly to addictive drugs. Withdrawal symptoms include depression, fatigue, and cravings. Eliminating sugar and processed foods is crucial for lasting success. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. 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: "Identifying yourself as a sugar addict is pretty easy. The most stories that I get are people hiding stuff, hiding wrappers from their family." - Mike Collins "Once they're eating sugar, they've set themselves up for cravings for more." - Mike Collins "You're not craving a sweet taste on your tongue. You're craving a dopamine hit." - Mike Collins "When they begin to heal from sugar, the fructose starts to bother them." - Mike Collins "Aging, in my opinion, in almost every malady you can think of is just sugar abuse." - Mike Collins "They didn't go to sugar. They went back to sugar. They went back to their original drug of choice when they were kids." - Mike Collins

In this episode, Dr. Steve and his wife Theresa dive into practical strategies for navigating the holiday season without sacrificing your health goals. With Thanksgiving, Christmas, and New Year's right around the corner, they offer insights on how to enjoy gatherings mindfully, manage indulgences, and avoid the typical weight gain associated with the festive season. Learn how to approach parties with a plan, balance socializing with healthy eating, and make choices that align with your wellness goals. Tune in to hear how you can stay on track while still celebrating with friends and family! [00:01 - 07:27] Holiday Weight Gain Why holiday celebrations often lead to long-term weight gain. How excess carbohydrates contribute to fat storage. The impact of constant high insulin levels on fat storage. The health risks associated with processed foods and sugars. [07:28 - 21:59] Strategies for Holiday Eating Importance of planning ahead to build confidence in your choices. Tips for attending parties and managing temptations. How using smaller plates and mindful portions help control intake. Choosing the right foods to keep insulin and inflammation low. [22:00 - 33:24] Navigating Social Settings Balancing enjoyment of food with social interaction. How to politely decline certain foods without offending the host. Deciding which holiday treats are truly worth indulging in. The power of sticking to a plan and feeling good afterward. Benefits of walking after meals to regulate blood sugar. [33:25 - 38:10] Closing Segment How hydration and small habits make a big difference. Avoiding the "holiday season trap" by treating each gathering mindfully. Setting goals that work through busy and calm times alike. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "If you're trying to improve your health, focusing on nutrition is by far the best way to do it." - Dr. Steve Hughlett "The point of planning ahead is to help you build self-confidence. It may take some time, but you need to trust yourself to follow through when you say, 'I'm going to do something." - Theresa Hughlett "Losing weight is so much in our minds because if you do not think you can do this, you cannot." - Theresa Hughlett

In this episode, Dr. Steve and his wife Theresa share their practical approach to habit stacking for a healthier, more balanced life. They dive into their method of organizing daily habits around five core values—financial, intellectual, relational, spiritual, and physical health—and explain how they integrate essential activities, from morning devotionals and meal planning to mindful walking and intentional family time. By sharing their personal routine and offering actionable tips, they show how small, manageable habits can add up to big changes, helping you prioritize what matters without overwhelming your day. [00:01 - 16:10] Aligning Habits with Core Values Financial Stability: Budgeting and focused work hours for peace of mind. Intellectual Growth: Daily reading and learning through books and podcasts. Relationships: Weekly time with family and friends to strengthen bonds. Spiritual Connection: Daily devotionals, Bible reading, and community involvement. Physical Health: Early starts and active habits to support well-being. [16:11 - 27:01] Building a Healthier Lifestyle Aim for water intake based on ideal body weight; avoid dehydration from diuretics. Get outdoors for Vitamin D and circadian rhythm alignment; avoid excessive sunscreen use. Incorporate brief, intense activity like sprinting to improve heart rate variability. Weekly meal planning supports consistent, nutrient-dense eating habits. Early rising, resistance training, and sufficient sleep promote overall wellness. [27:02 - 34:26] Creating a Health-Focused Morning Routine Begin at 5:30 AM with devotionals, meal planning, and reading. Boosts energy, aligns body clock and supports wellness. Four to six hours of distraction-free productivity. After 4 PM, relax and connect with loved ones. [34:27 - 47:09] Closing Segment Do balance exercises while brushing teeth; listen to podcasts during chores or commutes. Use treadmill or walks for learning or relaxing with podcasts or shows. Start with hydration, devotionals, and exercise, then focus on work without distractions. Plan meals, budget weekly, and donate blood monthly for consistency. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "Your values are the big things in your life that you want to make sure you don't want to end your life saying I should have done this and I've should have done that." - Dr. Steve Hughlett "Try to figure out how you can stack these on so you can get these things that If that you really want to get done. You actually can get them done." - Dr. Steve Hughlett "If you're doing something that you know is good and you show that you're seeing, you're getting great results. You're feeling better about yourself. You got a positive attitude. You'll bring others along with you just because of that." - Dr. Steve Hughlett

In this episode, Dr. Steve and his wife Theresa interviewed Jennie Rodriguez, who opens up about her journey from struggling with health issues like rheumatoid arthritis and IBS to a newfound sense of wellness through lifestyle changes. Discover how her commitment to daily walking, mindful eating, and listening to Dr. Steve's guidance helped her regain her health without medication. Jennie's story is sure to inspire anyone looking to take control of their health journey, proving that small, consistent changes can truly reshape your life. [00:01 - 16:57] Jennie's Health Journey Jennie shares her background as a dental assistant and mother of four. Describes her challenges with rheumatoid arthritis and weight management. Explains her motivation to walk in memory of a friend's son, leading to her health shift. Credits Dr. Steve's podcasts for motivation during her daily walks. [16:50 - 31:27] Lifestyle Changes and Results Jennie eliminated processed foods and soda, resulting in significant health improvements. She switched to water tracking with a time-marked water bottle. Adopted intermittent fasting to overcome weight-loss plateau. Integrates movement into daily life with regular walks, and listening to educational podcasts for inspiration. [31:28 - 45:14] Family Impact and Encouragement Her son has started following her healthier habits, aiming to bulk up with protein. Jennie discusses the challenge of shifting her teenage kids' dietary habits. Shares her family's journey of cutting out sugary drinks. Highlights how setting an example has influenced her children's views on food. [45:15 - 58:34] Closing Segment Recognizes this journey as a lifestyle, not a temporary diet. Reflects on the mindset shift needed to make sustainable changes. Discusses how health issues across her family have motivated her to stay consistent. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on 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: "Once I started eating better and realized it's true—all this processed food is gone, and I don't hurt at all. " - Jennie Rodriguez "I used to live on ibuprofen just to get through the day, and now I rarely take any. It just dawned on me that it's because of how I'm eating and getting up and moving." - Jennie Rodriguez

In this episode, Dr. Steve and his wife Theresa dive into the challenge of embracing a healthier lifestyle when your partner isn't quite on board. They share practical strategies and personal stories about how to navigate this common situation without creating tension or resentment. The episode covers essential tips like leading by example, understanding each other's motivations, and finding creative ways to involve your partner in healthy habits. If you've struggled to maintain a healthy lifestyle due to conflicting approaches with your partner, this episode offers compassionate advice and actionable steps to help you both thrive. [00:01 - 12:00] Leading a Healthy Lifestyle Avoid negative comments and focus on your own journey. Lead by example to inspire your partner gradually. Share your "why" for getting healthy to build understanding. Celebrate small wins to motivate both yourself and your partner. [12:01 - 21:01] Making Healthy Living a Family Affair Involve your kids by shopping at farmers' markets and cooking together. Use family cooking as an opportunity to teach kids healthy habits. Encourage bonding by exploring new recipes and making mealtime fun. Share resources, like podcasts or recipes, that cater to everyone's interests. [21:02 - 28:55] Celebrating Wins and Making Progress Share health improvements with your partner, like lower blood pressure or weight loss. Highlight medication reductions as a result of healthier eating. Replace excuses with progress by revisiting your motivation ("why"). Spend wisely on nutrient-dense foods instead of processed snacks. [28:56 - 40:21] Closing Segment Cutting carbs can lead to better mood, weight loss, and stable blood sugar. Lower carb intake reduces "hangry" episodes and improves energy levels. Gut health impacts mood; eating real foods supports a healthier gut. Achieving health goals together strengthens your relationship and keeps you motivated. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. EPISODE MENTIONED: Episode 89 - Whole Foods for Diabetic Freedom Tweetable Quotes: "When you talk about health, it's a healthy body by giving your body the nutrients, but it's also a healthy relationship." - Dr. Steve Hughlett "People say, oh, it's so expensive to eat healthy. No, it is not. That is just, you either make progress, or you make excuses. You cannot do both." - Dr. Steve Hughlett "When they see how strong your why is that maybe they can help you to reach your why. Maybe even though they don't want to right yet, hopefully they will eventually." - Theresa Hughlett "It's in sickness and in health, you know, you vowed to each other and that means, "and in health". And I think people focus really on the sickness. It's like,well, if they get really sick, I'm there for them. Well, what about health? What about making sure that you're healthy?" - Theresa Hughlett

In this episode, Dr. Steve and his wife Theresa sit down with LeAnna Robey to share her inspiring weight loss journey. LeAnna reveals how her simple decision to change her lifestyle led to losing 43 pounds in just a few months! You'll hear about the small but significant adjustments she made to her daily routine, how she overcame initial struggles, and the unexpected benefits that followed. From cutting out Starbucks to adjusting her eating window, LeAnna's story will motivate anyone who feels stuck or overwhelmed by the idea of getting healthy. LeAnna Robey is a devoted mom and talented baker whose life revolves around her daughter and family. Recognizing the impact of unhealthy eating on her family time, LeAnna embarked on a transformative journey, shedding 40 pounds in just three months by making healthier choices. She shares her story to inspire others that even simple changes can lead to a happier, healthier life. [00:01 - 04:21] LeAnna's Turning Point LeAnna shares how feeling out of breath from a flight of stairs sparked her journey. She opens up about gaining back weight after an initial loss and what motivated her to try again. The moment she realized it wasn't about exercise, but diet changes. LeAnna reveals she's lost a total of 43 pounds since May. [04:22 - 14:07] Changing Habits for Good The first month was tough, especially giving up her daily Starbucks fix. Adjusting to eating within a 5-hour window, from 12:30 PM to 5:30 PM. LeAnna's small meal hacks, including deviled eggs and beef sticks. How eliminating fruit juice and increasing protein changed her family's eating habits. [14:08 - 35:48] Impact on Family Life LeAnna's husband started his own diet journey first, losing over 50 pounds. How her weight loss gave her more energy to play with her daughter and take walks after dinner. LeAnna's daughter is now eating healthier too, with less processed foods. Seeing junk food differently—why fast food just doesn't taste the same anymore. [35:49 - 47:49] Closing Segment How LeAnna handles the mental challenge of plateauing and staying focused. Her advice to others: it's hard at first, but it gets easier with time. Understanding that diet changes are about long-term health, not just weight loss. Finding joy in new energy levels and healthier food cravings. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "Anybody can do this, you know, I'm a regular, regular person that, you know, had these addictions that, you know, had her Starbucks every single day that had, you know, ice cream every night after dinner and just went to sleep right after that. You know, I don't have, I don't have to do that anymore, you know, and if I can do it, definitely anybody else can do it." - LeAnna Robey "I want some sugar or I want something over here or a drink, that trying to, ignore that part of my brain saying you want this or you need this and making it say, you just want this. You don't need this. Trying to get over that mental factor is probably the hardest thing that I had to do." - LeAnna Robey "When you actually start eating healthy, you actually change your gut bacteria. Then the new bacteria causes you to crave healthy foods" - Steve Hughlett "You think you're hungry and if you just realize, wait a minute, that's just a thought." - Steve Hughlett

In this episode, Dr. Steve addresses a fascinating question: Why do some people become obese without developing type 2 diabetes? With most obese individuals experiencing diabetes and metabolic issues, Dr. Steve explains the genetic reasons behind why about 20% don't. He explores insulin resistance, the roles of fat cells, and breaks down why traditional calorie-counting methods fail to address the root of the problem. [00:01 - 10:24] The Role of Insulin in Obesity and Fat Storage 80% of obese people develop type 2 diabetes, but 20% do not. Calorie counting and medication are ineffective long-term solutions for weight loss. Insulin, not calorie intake, determines whether your body stores or burns fat. Controlling carbs, prioritizing protein, and intermittent fasting can help manage insulin levels and promote fat burning. [10:24 - 19:47] The Power of Fat as an Energy Source A marathon runner fasted for 7 days and ran a marathon using stored fat for energy. Fat provides long-lasting energy, unlike glucose, which needs constant replenishment. Carb-loading is unnecessary if your body is trained to burn fat as its primary fuel source. To effectively fast, end with protein and fat rather than carbs, to keep insulin levels low. [19:48 -28:38] Genetics and Obesity Without Diabetes 20% of obese individuals don't develop diabetes due to genetic factors. Some people have a fixed number of fat cells that enlarge (hypertrophy), leading to insulin resistance and diabetes. Others can produce more fat cells (hyperplasia), allowing them to store fat without developing diabetes. Enlarging fat cells release inflammatory cytokines, contributing to inflammation and disease. [28:39 - 36:00] Closing Segment Lipoprotein Lipase (LPL) plays a key role in fat storage, activated by insulin. Lowering insulin through a low-carb, high-protein and fat diet and intermittent fasting prevents insulin resistance. Focus on whole foods like real fruits, vegetables, and animal proteins to control insulin and burn fat. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "If you want to lose weight, control your carbs, focus on fiber, prioritize protein, don't fear fat, and work your way up to fasting." - Dr. Steve Hughlett "The more obese you are, the more inflammation you have in your body." - Dr. Steve Hughlett "It does not depend on whether you have glucose or fat. As far as what your cells use for energy, it depends on your, insulin levels." - Dr. Steve Hughlett "When you are in the fast, make sure you end it by eating protein and fat." - Dr. Steve Hughlett

In this episode, Dr. Steve dives deep into the three approaches to losing weight and reversing type 2 diabetes. He explores the different models—calorie restriction, medication, and the insulin model—explaining why one of them never works, one of them rarely works and one approach proves effective 100% of the time. Tune in as he unpacks the science behind insulin resistance, how modern food makes us sick, and the critical steps to not only losing weight but also reversing diabetes. [00:01 - 13:18] The Calorie Model Why simply "eating less and exercising more" very rarely works for most people. How calorie restriction makes you constantly hungry and slows metabolism. The Biggest Loser show: a prime example of why calorie restriction backfires. Only about 5% of people succeed with this method, and it requires extreme grit. [13:019 - 19:46] The Medical System Model Medications for type 2 diabetes often worsen the problem, not solve it. Drugs increase insulin, the exact issue causing diabetes in the first place. The GLP-1 agonists and their dangerous side effects, including permanent gut paralysis. Most diabetes medications come with multiple adverse effects and lead to polypharmacy. [19:47 - 25:41] The Insulin Model Reversing diabetes by eating nutrient-rich foods that keep insulin levels low. The importance of animal proteins and fats in controlling hunger and weight. Why cutting out ultra-processed carbs is essential for reversing insulin resistance. Fasting as a powerful tool to speed up fat loss and reverse diabetes. [25:42 - 33:26] Closing Segment Prioritize protein: animal protein provides essential amino acids your body needs. Embrace fat: good fats from animals provide essential nutrients, don't raise insulin and keep you feeling full. Control carbs: avoid processed carbs; eat whole, real foods like vegetables and fruits. Start fasting: keep insulin low by eating within a 6-8 hour window daily. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "Anytime you have a model that says you can eat the exact same thing you have been eating, just decrease the amount, it makes no sense, because what you are eating is raising your insulin levels." - Dr. Steve Hughlett "It is not about the calories. It's about the type of food that you eat." - Dr. Steve Hughlett "Diabetes is a nutrition disease. It was caused by what you eat. It can only be cured by what you eat." - Dr. Steve Hughlett "Avoid the food that keeps you hungry. Eat the food that keeps you satiated. That's real protein and real fat." - Dr. Steve Hughlett "The food that you are eating that's making you sick is chemically made to make you sick." - Dr. Steve Hughlett

In this episode, Dr. Steve unpacks the concept of insulin resistance, explaining how frequent carbohydrate consumption leads to high insulin levels and fat storage around vital organs. He discusses the health risks associated with this condition, such as type 2 diabetes, high blood pressure and multiple other organ failures. He emphasizes that the solution is reducing carbs, prioritizing protein, and incorporating healthy fats. [00:01 - 07:20] Understanding Insulin & Its Role in the Body Insulin is an energy-storage hormone secreted by the pancreas. The body can use glucose or fat for energy; excess glucose is converted to fat. High insulin levels lead to fat storage, while low levels promote fat burning. Overeating glucose causes insulin resistance as the body can't store more fat. [07:22 - 14:51] The Dangers of Insulin Resistance High blood insulin levels are the root cause of type 2 diabetes, not just high blood glucose. Type 1 and type 2 diabetes are opposite conditions: type 1 lacks insulin, while type 2 has too much. Treating type 2 diabetes with more insulin is like giving alcohol to an alcoholic—it worsens the condition. The solution is to reduce carbohydrate intake, as carbohydrates are the source of excess glucose. Current treatment recommendations focus on managing glucose but overlook the critical role of insulin. [14:52 - 23:24] Reversing Type 2 Diabetes with Nutrition Avoid ultra-processed carbs, as they contribute to insulin resistance and poor health. If you decide you just want some carbohydrates, for whatever reason, choose whole foods like fruits and vegetables with natural fiber to slow glucose absorption and prevent insulin spikes. High insulin levels block fat burning, leading to hunger and weight gain. Reducing calories without changing food quality keeps insulin high and causes constant hunger. Avoid combining fats and carbs, as this promotes insulin spikes and fat storage. [23:25 - 33:018] Closing Segment Food companies use addictive ingredients like salt, sugar, and seed oils. Medications for type 2 diabetes don't address the root cause and can worsen the condition. High glucose and insulin levels lead to serious health problems like heart disease and stroke. Medications have side effects, creating a cycle of dependency. Reducing carbs, eating whole foods, eating mostley animal protein and fat, and intermittent fasting can lower insulin and reverse type 2 diabetes. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "Every single medication, 100%, there's not a medication out there that does not have adverse effects." - Dr. Steve Hughlett "Insulin resistance is the product of insulin toxicity and glucose toxicity." - Dr. Steve Hughlett "Type 2 diabetes is caused by what you eat." - Dr. Steve Hughlett "If this is a glucose toxicity issue, quit eating glucose." - Dr. Steve Hughlett