Nutrition Prescription: Wellness vs Medications

In this episode, Dr. Steve takes you on a fascinating journey into the world of inflammation and its effect on the body. He uncovers everything you need to know about this complex biological response - from its various forms and causes to the numerous ways it can affect your well-being. You can gain greater control over your health by understanding inflammation, its triggers, and its implications. He explores how lifestyle factors like diet and exercise can play a huge role in managing inflammation. [00:01 - 02:18] Understanding the Inflammation Inflammation is the body's defense mechanism, responding to foreign or harmful substances. Differentiation between acute (beneficial) and chronic (potentially harmful) inflammation. The process of inflammation involves four key phases: inflammatory inducers, inflammatory sensors, inflammatory mediators, and the affected tissue. [02:19 - 10:17] The Role of Each Phase of Inflammation Inducers can be foreign bodies, irritants, pathogens, toxic chemicals, or actual tissue damage. Inflammatory sensors like macrophages identify and eliminate foreign particles. Inflammatory mediators, including cytokines and chemokines, facilitate the immune response by attracting more white blood cells to infected areas. The impact and recovery from inflammation can vary based on which tissue, such as the liver, skin, kidneys, brain, or heart, is affected. [10:18 - 24:33] Handling Inflammation: Causes, Symptoms, and Dietary Influence Acute inflammation is brief (hours to days), while chronic inflammation is long-term (moths to lifetime), often causing symptoms like fatigue and abdominal pain. Improved nutrition can significantly alleviate symptoms of inflammation. Inflammation is linked to Type 2 Diabetes, influenced by diet. The gut microbiome influences autoimmune diseases linked with inflammation. Toxins and artificial ingredients can trigger chronic inflammation. [24:33 - 35:57] Closing Segment Inflammation can be effectively tested and monitored through key indicators such as C-reactive protein (CRP) and erythrocyte sedimentation rate (ESR). Steve shares valuable insights on preventing inflammation by making healthier choices. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "Inflammation is the body's natural response to protect itself." - Dr. Steve Hughlett "The more fat cells you have, the more inflammation you have in your body." - Dr. Steve Hughlett "The more inflammation goes on, the more you're gonna setting yourself up for an extremely poor quality of life." - Dr. Steve Hughlett 'If you smoke cigarettes constantly, you are keeping your body in constant state of inflammation. The same is true when you do things like eat processed food." - Dr. Steve Hughlett

In this episode, Casey shares his journey from a "chubby kid" to a passionate personal trainer. Discover the controversial impact of processed foods and new obesity guidelines, and explore natural diets. Learn about Casey's work with metabolic carts, his transition to a carnivore diet, and strategies for boosting metabolism and fat burn. In the final segment, Casey shares resources that shaped his nutrition views and emphasizes natural health habits. Casey Ruff has been a certified personal trainer since 2007. He successfully ran a metabolic testing program for a large gym and oversaw 13 programs in the western region. He has multiple certifications as a personal trainer, lifestyle coach, and performance. [00:01 - 12:04] From Chubby Kid to Fitness Advocate Casey shares his journey from being a "chubby kid" to a passionate personal trainer and his early experiences with sports, especially hockey, and cycling. Casey launched his podcast in October 2020 after being inspired by other podcasts to share his own experiences and insights. He promotes personal responsibility in health and rejects dependence on the government, medical system, or food industry for health guidance. [12:05 - 28:21] Controversial Recommendations and the Impact of Processed Foods New recommendations by the American Pediatrics Association on childhood obesity and type 2 diabetes prevention have sparked controversy. Processed foods are identified as the root cause of health issues due to their high consumption in modern diets. Casey promotes a diet consisting of naturally occurring foods our species has adapted to eat for millennia. Healthier dietary habits can also be cost-effective, reducing the need for constant eating. [28:22 - 43:01] Enhancing Metabolism and Exploring a Carnivore Diet for Fat Burning Casey worked with metabolic carts, measuring a person's calorie burn and their preference for burning fat or carbohydrates. He believed reducing grains/vegetables and increasing fats/proteins could enhance metabolism and encourage burning fat. Individuals on low-carb diets or fasting showed high metabolism and fat-burning rates without feeling hungry or fatigued. He shifted to a carnivore diet because he identified himself as a sugar addict, as any sugar consumption would trigger intense cravings. [43:02 - 58:25] Closing Segment Casey highlights key books that influenced their views on nutrition and critiqued mainstream plant-based diets. He acknowledges the benefits of biohacking tools like cold plunge and infrared saunas but encourages prioritizing natural resources whenever possible. He emphasizes the health benefits of walking and the importance of sun exposure for developing a natural tan. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "Walking is the most healthy exercise you could possibly do. More people should do it. It's accessible to everybody." - Casey Ruff "People are willing to get healthy. They just need the right information." - Casey Ruff "Save your time, save your money. Focus on the foods that are gonna make you really satiated and go on a walk." - Casey Ruff

In this episode, Dr. Steve and his wife, Theresa, explore simple yet effective techniques to enhance stretching and flexibility. They dive into practical tips from the book "10 Essential Habits to Help You Move Freely and Live Fully" by Kelly and Juliet Starrett. Discover how incorporating these habits into your daily routine can unlock greater mobility, improve posture, and enhance overall well-being. Join us as we uncover the secrets to moving freely and living fully. [00:01 - 11:44] Habits for Healthy Aging and Well-Being ● The First habit is getting up and down off the floor without using your hands. This is beneficial for hip and knee health. Movement, flexibility, balance, and strength become important as you age. Integration of exercises should be incorporated into daily activities. ● The Second vital habit is breathing properly, including belly and nasal breathing. Incorporating movement, healthy choices, and proper breathing into daily life can improve well-being. [11:44 - 16:35] Vital Habits for Joint Health and Posture ● The Third vital habit is to extend your hips. Involves lying on the floor with knees bent and shins against the front of a couch, then slowly getting up and stretching the leg back. ● The Fourth vital habit is walking and aiming for at least 8,000 to 12,000 steps daily. Walking improves joint health, bone strength, digestion, and lymphatic system function. ● The Fifth vital habit focuses on maintaining good posture to future-proof the neck and shoulders. Maintain good posture by sitting straight and pulling shoulders back for neck health. [16:35 - 20:58] Essential Habits for Nutrition, Strength, and Balance ● The Sixth vital habit is to eat real food, including meat, fruits, and vegetables. Avoid processed foods, sugar, flour, and sweet drinks. ● The Seventh vital habit is about squatting. Involves sitting in a deep squat position to strengthen leg muscles and hip flexors. ● The Eighth vital habit is to work on improving balance through exercise. Regular balance exercises improve stability and reduce fall risk. [20:59 - 26:15] Closing Segment ● The Ninth vital habit is to create a movement-rich environment. Incorporate movement into work by using a standing desk or sitting on the floor. ● The Tenth vital habit is the importance of sleep and provides tips for improving sleep quality. Practicing nose breathing and avoiding mouth breathing. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "You don't need to exercise really, really hard at first because your body is gonna be very, very tired. And this isn't a good time, however, You still need to move." - Dr. Steve Hughlett "You've got to move just to move andc clean your lymphatic system as well." - Dr. Steve Hughlett "The biggest thing you need to have when you get older is great flexibility, balance, and leg strength." - Dr. Steve Hughlett "If you're constipated, movement actually helps your bowels move by just walking." - Dr. Steve Hughlett

In this episode, our guest couple, Steve Fullerton and Somers Stephenson share their personal health journeys, inspiring education and empowering health choices. Discover transformative stories of health challenges while gaining insights into regenerative farming and nutrition-based treatments. Uncover their efforts to provide stand-up desks for local school children and collaborate with schools to promote proper nutrition education. Prepare to be inspired as they express gratitude for community support and share their vision of empowering individuals to take control of their health. [00:00 - 13:47] Personal Journeys for Health Transformation Steve and Somers share their personal health journeys, including weight loss and overcoming pre-diabetes and hypertension. They organize talks and seminars with renowned speakers to educate their community about regenerative farming and healthy living. The couple continues organizing events after Joel Salatin's visit, figuring out social media and marketing strategies. [13:48 - 28:52] Inspiring Health Education and Community Engagement None of the speakers charge for their appearances, supporting the couple's mission to educate and improve health. Net proceeds from events are donated to provide stand-up desks for local school children. The upcoming event, "Momentum in the Mountains," features 12 past speakers attending, creating a sense of community and progress. The couple proudly talks about their speakers that contribute to their mission of educating and improving health by sharing their expertise on mindfulness, stress reduction, and the effects of alcohol on the body. [28:53 -32:51] Empowering Personal Health Choices and Challenging Healthcare Norms Emphasis on individuals taking charge of their own health and questioning traditional healthcare approaches. Recognition of the need for alternative options to insulin and a shift towards nutrition-based treatment for diabetes. Gradual progression in people's understanding and acceptance of the concepts discussed, moving away from initial skepticism. [32:51 - 49:47] Closing Segment Introduction of leaning chairs as an alternative for students who may have difficulty standing for long periods. Recognition of the need for education on proper nutrition in schools and efforts to collaborate with the school system. Appreciation expresses the community support and sponsors contributing to the success of the events. The "Momentum In The Mountains 2023" event is Saturday, July 29th 2023. You can go to Eventbrite or Facebook and type in the event name to get tickets. You can purchase tickets for the event at: https://PositiveMomentum-Momentum-In-the-Mountains-2023.eventbrite.com 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 big thing is to be sure that people understand that they're in charge of their health." - Steve Fullerton "We just want them to realize that that isn't the only way. There are other ways that usually are less costly, less invasive." - Somers Stephenson

In this episode, Dr. Steve delves into the intricate aspects of the human lymphatic system, its significant roles, and why movement is key in keeping it functioning optimally. He explains how this network plays a vital role in the circulatory system, immune system, and nutrition. [00:01 - 09:38] Understanding the Lymphatic System The correlation between the lymphatic system and our blood circulatory system The role of the lymphatic system in collecting and managing extra fluid in our tissues. How the lymphatic system propels fluid through capillaries, vessels, and trunks. The importance of the right lymphatic duct and the thoracic duct in preventing swelling and managing fluid reabsorption. [09:39 - 18:11] The Lymphatic System and Immune System Lymph nodes, with dendritic cells, initiate an immune response. T cells enhance the immune response by identifying and destroying invaders. Unusual changes in lymph nodes could suggest cancer and require medical attention. Explains how lymphoid glands (bone marrow, tonsils, thymus) produce lymphocytes, with tonsils monitoring our intake and the thymus active until puberty. [18:12 - 23:31] The Importance of Nutrition The lymphatic system, via intestinal nodes, aids in fat absorption and delivery to the bloodstream. Movement is essential for lymph fluid circulation due to the lymphatic system's lack of a pump. Modern sedentary lifestyles can cause lymphatic stagnation, potentially allowing harmful microorganisms to multiply. [23:32 - 26:38] Closing Segment The emphasis on the importance of movement for a healthy lymphatic system Encouragement to engage in physical activities, even simple movements, to promote lymphatic health Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "Our bodies are made to be moved. And our body starts deteriorating if we don't move." - Dr. Steve Hughlett "The lymphatic fluid getting into the lymphatic system and then propelling it only propels one way." - Dr. Steve Hughlett "The best exercise you could ever do is the one that you enjoy doing and will do." - Dr. Steve Hughlett

In this episode, join Maurie Gingell as he shares his personal journey and insights on embracing a healthier lifestyle. Discover practical tips on transitioning to a nutritious diet, cleaning out your kitchen cabinets, and preparing homemade, unprocessed meals. Explore the impact of dietary choices on well-being, the influence of marketing, and the benefits of supporting local vendors. Gain valuable insights for adopting a sustainable lifestyle change and unlocking the power of healthy eating. Tune in now for an enlightening episode! Maurie Gingell is a franchise partner at Gecko Hospitality, recognized as Forbes' America's Best Recruiting Firms in 2019, 2020, 2021, 2022, and 2023. With over 35 years of restaurant experience, Maurie focuses on fostering trust and comfort throughout the placement process for both candidates and clients. He has a passion for coaching and advising individuals in the restaurant industry, watching their careers flourish as a result. Maurie's dedication to building long-lasting relationships is a key aspect of his work. [00:01 - 14:22] Transitioning to a Healthy Eating Lifestyle Maurie shares his personal journey of realizing the need for healthier habits. Maurie credits Steve's book, "Your Plate Is Your Fate," for his nutritional education and awareness of the dangers of processed foods and sugar." He also discusses a 28-day challenge that he took, which motivated him to commit to healthier habits. He also stresses that eating healthy doesn't have to be expensive. [14:23 - 29:19] Building a Healthy Kitchen Environment for Better Eating Habits The importance of clearing the cabinets of all unhealthy, processed foods to avoid temptation during moments of cravings. Maurie promotes the idea of preparing meals from scratch and eating clean, unprocessed food as much as possible. He also emphasizes that a change in diet can actually enhance your appreciation for different flavors, not necessarily associated with high sugar or processed foods. [29:20 -38:13] The Impact of Eating Habits on Health and Well-being Many people mistake thirst for hunger and fail to consume enough water daily. Taste preferences can evolve over time. Consuming meat (protein and fat) frequently can result in feeling full and reducing meal frequency. The marketing industry has influenced our eating habits significantly. Chronic diseases are affecting people at a younger age due to poor eating habits and obesity. [38:13: - 48:59] Health-conscious Dietary Choices and Local Food Sourcing Diet sodas were recognized for their negative health effects, including raising insulin levels. Drinking water is strongly recommended. Flour-based food products were avoided due to their high glucose content, which is especially detrimental for diabetics. Maurie expresses a preference for farmers' markets and building relationships with local vendors. [49:00 - 01:30] Closing Segment Maurie shares that quitting sugar was the hardest part of his dietary changes. It is stressed that consumers need to be vigilant about reading food labels, especially for the hidden ones under different names. Vegetable oils and seed oils are cautioned against due to their inflammatory properties. They believe that following a lifestyle change, not a temporary diet, is the best way to improve health and maintain energy levels. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "Eating healthy, if you let it be, it can be expensive, but it doesn't have to be." - Maurie Gingell "You can have bad habits or you can develop your good habits, and that's what you do with this change. You just develop better habits of how you eat." - Maurie Gingell

In this episode, join Dr. Steve and his wife, Theresa, on an enlightening journey toward a healthier lifestyle. Delve into the power of commitment and find your personal "why" to fuel your health goals. Explore the significance of baseline measurements, progress tracking, and nurturing a positive mindset. Gain valuable tips for kickstarting your healthy lifestyle, from tidying up your pantry to embracing mindful eating practices. Let their inspiring conversation guide you towards lasting well-being and discover the secrets to a healthier, happier you. [00:01 - 05:17] Importance of Commitment and "Why" in Achieving a Healthy Lifestyle Knowing why you want to get healthy is important - it keeps you motivated. Getting over cravings for sugar and flour takes a clear plan and some time. Dr. Steve and his wife share their personal reasons for getting healthy, showing how these 'whys' can be very personal and powerful. [05:18 - 12:20] Tips for Healthy Change: Baseline Measurements and Mindset Take baseline measurements like belly circumference and weight to track progress. Daily weighing helps understand weight fluctuations, despite the mental challenge they may pose. Monitor key health markers (cholesterol, blood pressure, pulse, fasting glucose) to track progress Adopt a healthier mindset towards weight changes and physical activity. [12:21 - 24:09] Tips for Healthy Change: Decluttering, Hydration, Monitoring & Fasting Clean out and declutter your pantry and fridge Stay hydrated by increasing your water intake Track your meals with a food journal Consider incorporating time-restricted eating or intermittent fasting into your routine. [24:10 -31:38] Closing Segment Focus on consuming real, whole foods like meat, fruits, and vegetables. Allow yourself a planned "crave meal" once a week Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "If you want to start getting healthy, by far, the very first thing you have to figure out is why." - Dr. Steve Hughlett "It really doesn't matter what your why is. It just has to be really strong because it will change." - Theresa Hughlett "If you wanna change something, the very first thing you do is change your thoughts." - Dr. Steve Hughlett "If you keep your insulin levels low, your body will start eating its own fat for its energy source." - Dr. Steve Hughlett If you want to start getting healthy, by far, the very first thing you have to figure out is why.

In this episode, Dr. Steve explains the concept of glycemic index and glycemic load and why it is important to understand them. He also highlights the importance of the insulin index and its role in diabetes management and how it is affected by the type of food we eat. The episode concludes with tips on how to keep insulin levels low, including eating carbs with protein, fiber, and vegetables and avoiding processed foods. [00:01 - 08:09] Understanding Glycemic Index and Load ● Glycemic index ranks carbohydrate-containing foods based on their ability to raise blood glucose levels. ● Glycemic load takes into account the normal portion size of food to accurately measure its impact on glucose levels. ● Fructose may rank low on the glycemic index, but it is still toxic and should be avoided. ● Maltodextrin has a higher glycemic index than glucose and is often added to foods with artificial sweeteners. [08:10 -11:08] Importance of Glycemic Load ● Glycemic load considers both the glycemic index and the portion size of carbohydrates for accurate measurement. ● Glycemic load is calculated by multiplying the glycemic index by the grams of carbs in a normal serving, and then dividing by 100. ● Glycemic load provides a better understanding of the glucose response to food than the glycemic index alone. [11:09 -16:54] Insulin Index: A Better Way to Manage Diabetes ● Insulin is more important than glucose when it comes to diabetes management. ● The insulin index measures insulin response to food, including protein and fat, not just carbohydrates. ● Processed foods with a combination of fat, carbs, and vegetable/seed oils can cause inflammation in the body. ● To keep insulin levels low, it is better to eat carbs with protein, fruits, and veggies and have desserts after a meal rather than waiting. [16:55 - 21:18] Closing Segment The cephalic phase and incretin release can also raise insulin levels, even without food in the gut. Artificial sweeteners can cause insulin spikes and hunger. Glycemic load and insulin index are better indicators of food's impact on insulin than glycemic index alone. Eating carbs with protein, fiber, and vegetables can slow down absorption and keep insulin levels low. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "Glycemic index ranks all carbohydrate containing foods according to their ability to raise your blood glucose levels." - Dr. Steve Hughlett "Insulin index is by far the best way to be able to test whether a food is good for you or not." - Dr. Steve Hughlett "There is nothing in nature where you have a carbohydrate and a fat mixed together. The only time you see that is in manmade food." - Dr. Steve Hughlett "Processed carbs are by far the worst on the insulin index." - Dr. Steve Hughlett

In this episode, Dr. Steve dives into the fascinating history of processed food. From its beginnings as a way to make food more convenient and affordable to the controversial dietary guidelines that have shaped our eating habits for decades. Discover the shocking truth about the ingredients that have been added to our food, the dangers of trans fats, and the rise of sugar addiction. Join us as we explore the past, present, and future of processed food, and learn how you can make better choices for your health. [00:01 - 09:03] Processed Food and How It Started ● The history of processed food is discussed, specifically how we were taught that eating dietary fat is what makes us fat. ● The flawed Seven Countries Study by Ancel Keys is explained, which influenced dietary guidelines, despite leaving out important information about indigenous tribes and the dangers of trans fats. ● Dr. Steve recommends John Yudkin's book, "Pure White and Deadly," which argues that sugar is the basis of many health problems. [09:04 - 14:23] Flawed US Dietary Guidelines: Obesity Rise ● Dr. Steve highlights that the US dietary guidelines of 1977 were based on flawed research and supported by various organizations. ● This leads to removing fat from food and adding sugar, including high fructose corn syrup, as a replacement. ● This ultimately contributed to the rise of obesity and related health issues in the US. [14:24 - 21:00] The Negative Impact of Industrial Food ● The food industry has been using cheap and toxic oils such as trans fats, vegetable oils, and seed oils to make food that has a long shelf life and is easy to produce. ● The removal of fiber and fat from food has resulted in a lack of flavor, which is compensated for by adding high fructose corn syrup, leading to sugar addiction. ● Dr. Steve shows how the increasing number of people with type 2 diabetes is directly linked to the changes in the food industry and dietary guidelines. [21:01 - 23:23] Closing Segment ● Dietary guidelines were initially created with good intentions to make food cheaper, more abundant, and easier to transport. ● Industrialization of food led to unhealthy ingredients such as sugar, high fructose corn syrup, vegetable oil, seed oils, processed carbs, artificial sweeteners, coloring, and flavors. ● Dr. Steve advises eating real food and avoiding processed foods to improve health, as medications only treat symptoms and do not address the root causes of conditions. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "When you're taking medication for glucose, when you're taking for blood pressure, when you're taking for cholesterol. These medications don't cure any of those things. All they do is block the symptoms." - Dr. Steve Hughlett "Almost ALL medications only treat symptoms, have multiple adverse effects and do not CURE anything" - Dr. Steve Hughlett "Every single organ in your body can be affected by type two diabetes." - Dr. Steve Hughlett "Type two diabetes is a nutritional disease. You can't cure it with medication. The only way you're gonna treat a nutritional disease is by changing your nutrition." - Dr. Steve Hughlett

In this episode, Dr. Steve explains why having bacteria in our gut is important for our overall health. He discusses how gut bacteria aid in digestion, activate medications and secrete neurotransmitters. He also explains how a healthy gut microbiota can prevent autoimmune diseases and emphasizes the importance of diet and lifestyle choices in maintaining gut health. The episode concludes with a discussion on how babies acquire healthy bacteria during birth and highlights the importance of breast milk and real food for their health. Listeners will gain a greater understanding of the crucial role that gut bacteria play in their overall health and how to maintain healthy gut microbiota. [00:01 - 06:12] The Gut Microbiome Dr. Steve mentions that bacteria play a vital role in our digestion and nutrient absorption. Over 100 trillion bacteria in our gut, which are needed for our digestion and nutrient absorption. He also mentions that bacteria play a significant role in activating medications such as birth control pills and L dopamine. He talks about how bacteria in our gut also secrete neurotransmitters such as serotonin, dopamine, and oxytocin [06:13 - 09:22] The Analogy of Leaky Gut Zonulin enzyme secreted by bad gut bacteria breaks down tight junctions in the intestines. Leaky gut caused by zonulin leads to absorption of products causing health issues like gluten sensitivity. Dr. Steve explains through the analogy of pantyhose vs fishnet stockings with tight junctions to explain normal and leaky gut. [09:23 - 16:14] The Role of Bacteria And How It Affects Our Gut Gut bacteria can cause autoimmune diseases via molecular mimicry Klebsiella pneumoniae can cause issues in the gut with increased intake of sugars/carbs Clostridium difficile can cause constipation, diarrhea, and severe infections Fecal transplants can be used to treat Crohn's disease and C. difficile infections Recipients of fecal transplants may develop food cravings for the same foods as the donor. [16:15 - 24:28] Closing Segment Dr. Steve stresses the importance of a healthy gut microbiota Eating healthy, unprocessed food with real meat, fruits, and vegetables is suggested for improving gut health Processed carbohydrates should be avoided as they can promote the growth of bad bacteria in the intestines Overuse of antibiotics, antacids, and hand sanitizers can harm gut bacteria Babies acquire healthy bacteria during birth through the vaginal canal and breast milk. Dr. Steve highlights the importance of breast milk and real food for babies' health. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "The more you expose the bacteria to something, the more it becomes resistant to it." - Dr. Steve Hughlett "You have to expose yourself to bacteria because this is the way that your body can regulate." - Dr. Steve Hughlett "The taste of sweets is actually extremely detrimental to your health." - Dr. Steve Hughlett "If we didn't have bacteria, we would not be able to live."- Dr. Steve Hughlett

Do you ever feel stuck in your personal or professional life, unable to reach your full potential? In this episode, Coach Angie discusses how to reach your full potential by changing negative thoughts, managing emotions, and visualizing positive beliefs. She highlights the importance of taking small steps every day to create long-lasting changes in your life. Join us as we explore the power of the mental game. Angie is a former multi-sport athlete and college basketball player, bringing over 30 years of sales and sales management experience, primarily in the medical device industry. In 2013, she founded You Are Strong, a game plan dedicated to helping athletes maximize their potential by harnessing the power of their mental game. Angie's philosophy is that success in both sports and life requires discipline, a strong work ethic, coachability, teamwork, a strong mental game, and a passion for winning. Having experienced firsthand the transformative impact of mental training on her own life, career, and family, Angie is passionate about empowering athletes to unlock their full potential and reach their life goals. [00:01 - 04:56] From Corporate Career to True Calling Angie shares her shifting career to her true calling, which is helping athletes, sales professionals, and business leaders to reach their full potential by focusing on their mental game. She introduces an 8-week online course program that improves performance through changing thoughts and habits. Angie stresses the need to manage emotions by identifying a focus and using tools for control. [04:57 -18:20] Changing Negative Thoughts for Positive Life Changes Angie stresses the need to replace negative self-talk with positive affirmations for personal growth. She gives an example of an athlete's shift from a negative to a positive story after experiencing her coach's yelling. She urges listeners to recognize their negative stories and take small steps toward changing their beliefs. She also highlights how our thoughts affect our feelings, which can either put us in a high or low state. [18:21 -33::35] The Role of Visualization in Overcoming Limiting Beliefs Angie stresses the significance of exploring one's beliefs, or "blueprint," in determining if someone will achieve their full potential. Positive beliefs can propel a person forward, while negative beliefs can hold them back. Past experiences can influence beliefs, but they can be changed through intentional effort and small actions. Angie uses visualization and positive emotions to shift athletes' beliefs and build confidence. [33:36 - 40:50] Closing Segment Angie advises focusing on small changes every day instead of jumping to where we want to be. By stacking a habit, we can incorporate incremental changes into our daily routine. Incremental changes to your habits can help you build momentum and make it easier to create long-lasting changes in your life. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "Most of our thoughts are habits. About 90% of the thoughts that you're gonna think today, you thought yesterday." - Angie Wiley "The stories we tell impact how we feel." - Angie Wiley "Look at your blueprint that you have about yourself and your blueprint really is what do you believe about yourself." - Angie Wiley

In this episode, Dr. Steve discusses the misleading marketing ploys of food labels and how they contribute to health problems such as obesity, diabetes, and metabolic syndrome. He also covers the importance of understanding healthy fats and avoiding harmful additives, such as high fructose corn syrup, artificial colors, and sweeteners. He emphasizes the importance of reading ingredient labels and choosing products with simple ingredients to maintain a healthy diet. Tune in to learn more about the truth behind food labels and how to make healthier food choices. [00:01 - 06:10] Food Labels: Marketing Ploys Food labels are marketing tools designed to sell products and make money. Companies add sugar to products when they remove fat and fiber to enhance flavor. Carbohydrates and sugar are the primary contributors to the obesity crisis, type two diabetes, and metabolic syndrome. Food labels may be misleading, with claims like "fat-free" or "sugar-free" that do not necessarily make the product healthy. Food labels list ingredients in order of percentage, with the main ingredient listed first and the least amount listed last. [06:10 - 16:39] Understanding Healthy Fats Trans fats are still present in refined oils, emulsifiers, artificial flavors, and artificial colors, even though they have been removed from most foods. Dr. Steve recommends two books: one explores food ingredients, their health effects, and how to regain health, and the other book is about good and bad fats. Vegetable and seed oils should be avoided due to the chemicals involved in their extraction. Flax seeds and pumpkin seeds are good sources of fat. Olive oil, Avocado oil, and Coconut oil are healthy oils. [16:040-25:37] Harmful Effects of Food Additives on Health Dr. Steve emphasizes that although marketed as beneficial, high fructose corn syrup can actually be harmful to the body, as the excessive amounts of fructose in our diets can lead to toxicity. He also mentioned some different names for sugar that should be avoided. Many food companies use maltodextrin in their products, including those labeled as fat-free and sugar-free. It causes cramps, bloating, difficulty breathing, skin rashes, and irritation. Aspartame and Equal stimulate appetite, raise insulin levels, and make people feel hungry, which leads to weight gain. Artificial colors, made from petroleum and often containing up to a hundred chemicals, can cause hyperactivity and food allergies in children. [25:38 - 29:46] Closing Segment Artificial colors and flavors contain a lot of synthetic chemicals, solvents, and preservatives that can damage the body. Choosing products with one to three simple ingredients is healthier than products with a long list of chemicals. Shopping for real meat, fruit, vegetables, and whole dairy in the perimeter of the store is a good way to avoid unhealthy products. Whole milk is better than skim or low-fat milk because it doesn't contain added chemicals. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "When they start taking fat out of products, they start putting sugar back into them because you have to, if you take the fat and the fiber out, you lose the flavor." - Dr. Steve Hughlett "Food labels are marketing. They aren't here to sell health. They aren't trying to make you healthy, they're trying to make a dollar." - Dr. Steve Hughlett "When you eat things, artificial sweeteners, it may not have the calories, but it definitely can still stimulate an appetite." - Dr. Steve Hughlett

In this episode, Dr. Steve explains the molecular structure of fats and how they affect our health. He discusses different types of fats, including essential fatty acids, and the dangers of highly processed vegetable and seed oils found in many processed foods. Dr. Steve recommends avoiding these oils and sticking with healthier options like coconut and olive oil. By the end of this episode, you'll have a better understanding of which oils to avoid and which ones to consume to promote better health. Listen in to find out how you can make informed choices about the oils you use in your daily diet. [00:01 - 03:44] The Molecular Structure Using the Centipede Analogy The analogy of a centipede with carbon atoms as sections and hydrogen atoms as legs A fully saturated fatty acid has two legs for every segment of the carbon chain. Removing one leg creates a double bond and makes the fatty acid unsaturated. Monounsaturated fatty acids have one double bond, while polyunsaturated fatty acids have more than one double bond. Unsaturated fatty acids are less stable and more prone to oxidation than saturated fats. [03:45 - 06:48] Different Types of Fats Saturated fat is a type of fat that is solid at room temperature, usually coming from animal sources, but it can also come from plant-based sources like coconut oil. Unsaturated fats have double bonds, are mainly found in plants, and are liquid at room temperature. Fish oil is an exception. It is liquid at room temerature, but comes from fish. This is an example of a healthy unsaturated fat. Monounsaturated fats have only one double bond and makeup 90-95% of the fats in our bodies. Polyunsaturated fats make up 5-10% of the fats in our bodies and are important in making all the cell membranes of every cell. Still, they are sensitive to oxidative damage and are not very stable. [06:49 -16:53] Importance of Essential Fatty Acids and their Effects Essential fatty acids (EFAs) are polyunsaturated fatty acids that the body cannot produce and need to be obtained from food. There are two types of EFAs: Omega-3 and Omega-6. Omega-3s are precursors to anti-inflammatory prostaglandins, while Omega-6s are precursors to inflammatory prostaglandins. Omega-3s can be found in fish and certain plant foods like flaxseed, walnuts, and green leafy vegetables. Omega-6s are historically found in animal and certain plant foods. They are inflammatory precursors that can also be obtained from nuts and seeds. Highly processed Omega-6s increase inflammation in the body, which can cause small dense LDLs and other health issues. [16:54 -21:31] Industrial Processing Linked to Obesity and Diabetes Soybean is one of the dominant sources of polyunsaturated fats in the US due to their cheap cost of production. Soybean oil has been found to be more obesogenic and diabetic than coconut oil. Bread often contains unhealthy amounts of sugar and polyunsaturated oils. Industrial processing is what makes these oils unhealthy, as they go through high temperatures, pressures, and chemical solvents, as well as a bleaching and deodorizing process. [21:31 - 27:21] Closing Segment Be cautious when reading studies, as food and drug companies may fund studies that align with their beliefs. Avoid products with corn oil, soybean oil, cottonseed oil, sunflower oil, safflower oil, and any kind of seed oil or vegetable oil. Stick with coconut, olive, avocado, real butter, real lard, and beef tallow. Stay away from processed foods in boxes, bottles, bags, or cans as they contain harmful vegetable and seed oils and chemicals that are bad for organs and cause oxidative damage. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "The more of this stuff that you eat in these boxes, bottles, bags, or cans, the more inflammation you're putting into your body." - Dr. Steve Hughlett "There's no such thing as good or bad oils just because something is saturated or unsaturated. It's mainly the amount ingested, because a little does a little good, but if you start getting more than that of these polyunsaturated fats, now you're gonna start causing increased inflammation and organ damage." - Dr. Steve Hughlett "The more double bonds you have, the more unstable the oil is and the more prone to oxidation there is. And that's what happens with these polyunsaturated fats." - Dr. Steve Hughlett

Have you ever wondered why you feel hungry even after a big meal or why you don't feel hungry even though you haven't eaten in hours? Ghrelin and leptin are two hormones that play a crucial role in regulating hunger and satiety. In this episode, we'll explore ghrelin and leptin, the hormones that regulate our appetite and satiety. Dr. Steve discusses how they work in our bodies, what affects their production, and how they influence our hunger and satiety levels. Join us to understand your body's hunger signals better and uncover the secrets of what makes us hungry and not hungry. [00:01 - 04:37] Ghrelin: The Hunger Hormones Ghrelin is secreted by an empty stomach and signals hunger to the brain. Ghrelin can sometimes be confused with thirst, leading people to eat when they are actually thirsty. Staying hydrated is important for regulating hunger signals. A fiber-rich diet, protein, exercise, good sleep, and decreased stress can decrease the amount of ghrelin. Carbohydrates can increase ghrelin release, leading to more hunger. [04:38 - 08:59] Leptin: A Satiety Hormone Leptin is the satiety hormone and is released from full-fat cells. Fat cells are now realized to be an endocrine organ. An endocrine organ is an organ that secretes a hormone into the bloodstream, affecting organs throughout the body. Leptin stimulates the medial hypothalamus, speeding up metabolism and signaling the body not to be hungry. [09:00 - 15:54] Leptin Resistance Ther more fat cells there are, the more leptin you produce to circulate in your blood stream. The more leptin you have, the more leptin resistance you get. Leptin resistance makes you hungrier which contributes to obesity, which leads to more leptin being released. Along with this, the more carbohydrates you eat, the more insulin you release. High insulin levels block leptin from stimulating the hypothalamus, making you even more hungry. To stay full and get healthy, eat protein, fat, and high-fiber foods that stay in your intestines longer and block ghrelin release. [14:55 - 20:06] Closing Segment Fat is a good energy source, better than carbohydrates which can make you hungry and increase insulin and leptin levels. Stick to non-starchy and multicolored vegetables, especially if you are obese and trying to lose weight. Focus on a high fiber, protein, and fat diet for healthy eating. Stress management, good sleep, and hydration are important for managing hunger. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "Protein and fat will keep you feeling full, carbohydrates will make you hungry." - Dr. Steve Hughlett "The more fat you have on the body, the more leptin you produce, the more leptin resistance you get, and the hungrier you are." - Dr. Steve Hughlett "Fat cells also release inflammatory mediators, so the more fat you have on your body, the more inflammation you have throughout your body." - Dr. Steve Hughlett

In this episode, Lindsay discusses using continuous glucose monitors (CGMs) to monitor blood glucose levels and factors affecting blood glucose. Lindsay shares her expertise on how CGMs work, how they can be used to improve glucose control, and how factors such as sleep, stress, exercise, and diet impact glucose levels. She also shares tips for making small dietary modifications to improve glucose control without having to eliminate certain foods. Tune in to learn more about using CGMs for glucose monitoring and how to optimize your diet for better metabolic health. Lindsay Young is a Certified Transformational Nutrition Coach and Certified Strength & Conditioning Specialist living in Boise, ID. She specializes in helping busy women develop a simple nutrition and lifestyle plan to create optimal metabolic health and energy. Lindsay's approach to wellness focuses on real food in a real-life context, helping her clients develop a modern approach to a healthy lifestyle that is sustainable and joyful in their homes and out in the real world. Use Lindey's link for a $30 off a CGM https://www.veri.co/shop?refc=VSM-LINDSAYYOUNG [00:01 - 03:04] Using (CGMs) for Real-time Blood Sugar Tracking and Immediate Action Continuous glucose monitors (CGMs) are small disc-like devices that read interstitial glucose levels in real-time, providing daily insights into blood sugar patterns. Lindsay explains how to use a sensor to track blood sugar levels in real-time and input meal information for a timeline view of changes in blood sugar. Real-time monitoring of glucose levels allows for immediate action when blood sugar spikes occur, such as going for a walk to bring levels back down. [03:05 - 17:16] Tips for Regulating Glucose Factors that impact glucose levels, including sleep, stress, and exercise, have a positive impact. Intermittent fasting and avoiding grazing can improve glucose regulation and metabolic flexibility, while hydration also plays a crucial role in glucose levels. Apple Cider Vinegar helps regulate blood sugar levels when consumed with meals. Breathwork can reduce stress and cortisol levels, affecting glucose levels. The box breathing technique for reducing stress and improving glucose control. [17:17 - 28:18] CGM Monitoring and Meal Tracking Using the VERI App VERI app offers CGM usage and meal tracking with easy cancellation and sensor reordering. Balancing protein, healthy fats, fiber, and color in meals improves glucose breakdown As Lindsay suggests, small dietary modifications can lead to better glucose control without eliminating certain foods. [28:19 - 44:00] Closing Segment Lindsay discusses Veri's glucose monitors, which can be ordered easily from their website. She also recommends several resources you can read for learning about glucose management. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "I teach my clients to look for four things on their plate, protein, healthy fats, fiber, and color." - Lindsay Young "You can modify things. You don't have to say goodbye to those foods forever. But those little modifications that don't seem like that big of a deal." - Lindsay Young "Having those actual meals is so important versus grazing and snacking throughout the day." - Lindsay Young

The Centers for Disease Control and Prevention (CDC) confirms sleep deprivation is a national epidemic and affects people of all ages. In this episode, Dr. Steve talks about sleep and its importance to overall health. He shares some important facts about sleep deprivation and how you can improve your own nighttime habits to achieve better quality sleep. Check out this episode and ensure you are taking the appropriate steps to get the right sleep every night. [00:01 - 04:12] Sleep Deprivation - A National Epidemic Sleep deprivation can lead to cravings for carbohydrates and comfort foods. Falling asleep immediately or falling asleep after more than 15 minutes are signs of sleep deprivation. CDC describes sleep deprivation as a national epidemic linked with many chronic diseases and conditions. [04:12 -13:35] Phases of Sleep and its process Sleep is broken down into 90 min. cycles REM sleep should take up about 20 to 25% of the cycle and focus on healing your brain. Light sleep takes up 45 to 65% of your total sleep time and helps transition between phases. Deep sleep takes up about 13 to 23% of your total sleep time or cycle. Your glymphatic system removes toxins and metabolic waste from the brain to excrete them through the kidneys or liver. Beta-amyloid is eliminated during Deep Sleep. High amounts of brain Beta-amyloid is connected to Alzheimer's Growth hormone stimulates muscle growth and repair during deep sleep. Deep sleep helps move memories from short-term to long-term memory. [13:36 -15:35] Analogy of Sleep Cycles When we are awake, we empty our closets and drawers, removing everything and throwing it on the floor. REM sleep is a time to eliminate unnecessary items and organize them into neat packages. Deep sleep occurs when organized packages are returned to the closet and drawers, eliminating unnecessary items. [15:49 - 17:00] Cortisol, Melatonin, and the Circadian Rhythm Regarding sleep, there are two main components: melatonin and cortisol. Melatonin helps us start our circadian rhythm at night and helps us get to sleep. Cortisol release in the morning helps you to wake up and to start your day. [17:01 - 23:21] Things You Can Do to Help Sleep Better Two hours before bedtime is the time to switch off the artificial light before going to bed. Natural light is essential for sleep, so going outside and watching the sunset is important. You can keep your house temperature at night between 60 and 68 degrees, a lower temperature. Going from light to dark affects melatonin secretion. So, keep your bedroom as dark as possible. Caffeine and sugar both stimulate the brain, so it is important to limit them. Exercise early in the morning utilizes cortisol levels early and helps you get to sleep that night. Handwrite a list of the things you want to accomplish the following day to be able to clear your mind. Taking a magnesium supplement can also help with sleep [23:22 - 26:49] Closing Segment Magnesium can cause some adverse effects like frequent stools. It is very important to shoot for four to six cycles (6-9 hrs) of sleep each night to clear out your brain, clear out your body, and have more energy. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "Fall asleep too early or fall asleep later are all signs of sleep deprivation." - Dr. Steve Hughlett "REM (rapid eye movement) heals your brain, and deep sleep heals your body." - Dr. Steve Hughlett "Muscle growth and repair actually occur during your deep sleep." - Dr. Steve Hughlett

Drinking enough water for healthy body functioning is key to overall wellness. In this episode, Dr. Steve explains why water is vital to life. The key to staying well-hydrated is to drink water constantly. Listen in as you learn the importance of drinking enough water so the body can carry out the metabolic processes necessary to keep it working at its optimum level. [00:01 - 03:10] Water Is Important for Metabolic Processes Our body is made up of 60% water. Ghrelin is a hormone that makes people feel hungry. But many times, the signal of dehydration is misinterpreted as hunger. This leads to people reaching for food instead of the much needed and wanted, water. Insufficient water consumption can cause dehydration and low blood pressure. Water is so important to lubricate your joints. The body uses water to regulate its body temperature. [03:11 - 13:16] Drink Water to Avoid Dehydration Caffeine, sugar, and alcohol make you urinate, pee, and lose water. Signs of dehydration include foggy-headedness, lack of energy, and fatigue. Dehydration can be seen by having dark yellow urine, so it is important to get water immediately. People hate the taste of water due to their addiction to sugar. Divide your ideal body weight by two, and that's how many ounces of water you should drink daily. [13:17 - 18:44] Water can help you beat the keto flu Aldosterone helps regulate blood pressure by reabsorbing sodium from the kidneys and keeping water in the bloodstream. When your insulin levels are low, your aldosterone levels will also be low. Drinking water and eating added salt can help you combat keto flu, which causes headaches, nausea, foggy head, constipation, and trouble sleeping. [18:45 - 25:12] Closing Segment Choose a salt that has no toxins and pollutants. A good example is Redman's Real Salt. Your body needs salt in order to remain hydrated. Sodium is essential for muscle contraction, nervous contraction, and blood pressure control. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "There are people who can go without eating for weeks at a time and some people months at a time. But you cannot live more than a few days if you try to go that long without water." - Dr. Steve Hughlett "People are so addicted to sugar that if something doesn't taste sweet, they don't think that it tastes good. That is a thought process." - Dr. Steve Hughlett "So, when your stomach is growling, it's because it's producing ghrelin." - Dr. Steve Hughlett "When you keep your insulin levels high, your aldosterone levels are high." - Dr. Steve Hughlett

You have been diagnosed with type 2 diabetes, but you want to know what it consists of. Where does type 2 diabetes affect the body? In this episode, Dr. Steve will break down the effects of type 2 diabetes on the body, what major organs are affected, and what to do to avoid this organ damage from happening. If you want to learn more, listen to this in-depth episode! [00:01 - 06:56] Diabetes Type Two Is a Nutrition Issue Type two diabetes affects every single organ in your body, including your skin. Type two diabetes is an insulin problem. People have stopped using fat cells as energy sources; instead, they use carbohydrates. A high insulin level and carbohydrates that convert to glucose cause you to become fat. The consumption of processed carbohydrates keeps blood glucose levels high. [06:57- 15:41] Type Two Diabetes Affects Everywhere in the Body When you run out of fat storage, your body is forced to store fat around its organs. Non-alcoholic fattty liver disease is when fat builds up around your liver. Retinopathy, neuropathy, and nephropathy are what is called a diabetic triad. Kidneys overwork and store fat, leading to kidney damage. The kidney and the liver are the two biggest organs that can help you eliminate toxins in the body. Due to fat getting stored in the pancreas, the pancreas fails to produce enough insulin, leading to a glucose problem. [15:42- 21:24] More Fat Cells, More Inflammatory Mediators High glucose levels and high insulin levels damage the blood vessels of the heart leading to heart disease. High blood glucose levels and arterial damage can cause transient ischemic attacks (TIAs) and full-blown strokes. Alzheimer's is referred to as type three diabetes. Toxins can damage the liver and kidneys and can lead to skin and nail problems. Damage to blood vessels can lead to erectile dysfunction. Women with high insulin levels can develop Polycystic Ovarian Syndrome (PCOS), which affects the ovaries. High blood glucose levels and fat cells cause inflammation, which causes cancer. [21:25 - 25:01] Closing Segment Quit eating carbohydrates which turn into fat and get stored in your body, causing all organ damage. You can't take a pill to get rid of diabetes. Keeping BOTH your glucose and insulin levels low is the key to managing type two diabetes. The only way to do this is to quit eating chemically enhanced, man-made, processed carbohydrates Lots of meat and vegetables and a little bit of fruit will give you the nutrients you need without raising your blood glucose levels. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook, Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book; Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "The key is you want to keep your glucose levels low, and you want to keep your insulin levels low." - Dr. Steve Hughlett "The more fat cells you have, the more inflammatory mediators you're producing."- Dr. Steve Hughlett

In this episode, our guest, Al Lyman, shares chapters of his book "Age Well and Feel Great" that talk about the importance of nutrition, which can improve the overall quality of life. Al shares some of the positive benefits of undertaking small increases in physical activity and nutrition that can eventually give you a longer life span. You definitely want to listen as he also gives you some strategies on how to position yourself from those huge food manufacturing companies that keep pulling you to their unhealthy products. Al Lymnan has achieved a variety of athletic achievements, including a 2:39:37 Boston Marathon personal best and 9 Ironman Triathlons. As the Co-founder of Pursuit Athletic Performance, he provides movement therapy, gait analysis, coaching, and online exercise programs suitable for anyone, regardless of age or experience, to help people enjoy life to its fullest. Follow him at www.theallyman.com [00:01 - 11:09] How You Think From One Day To The Next Really Matters Al shares some stories from his book about his decision to die healthy. He revealed his traumatic drowning experience and the things that happened after that. "Exercise, the struggle is real," whereas, as a species, we're not wired to exercise. We're wired to move. Al tries to emphasize that you have to start small and be consistent. [11:10 - 15:24] The Whole Key Is Insulin Al tells the story of how he first learned about insulin and how to become a fat-burning machine. Al talks about how he can make people normalize insulin and bring it down. A lot of people never tap into those fat stores when they exercise. [15:25 - 25:13] Take Action, Get Disciplined, And Choose Your Heart Part of his book includes getting out in the morning and exposing yourself to sunlight to help set your circadian rhythms. Engage in self-care, and if you made a positive choice, pat yourself on the back. Al also shares how his mindset does with all the learnings he got from the past. [25:14 - 36:11] Good Health Is Not Profitable Understand the nature of capitalism and marketing; the company's primary mission is to make money. Al explains how to position yourself and not be victimized by mass marketing. Al also believes we should never remove food or macronutrients from our diet. Red meat is an important part of a healthy diet. Whether veggies or meat, it all boils down to the quality of food that we eat. [36:12 - 45:09] Cravings Are The Toughest Thing People should have discipline in order to resist cravings produced by manufacturing companies. When applying time-restricted eating, give yourself a little bit of time. In the epilogue of Al's book, he explains what he wrote about "what is your why?" One of the stressors is a little bit of hunger. [45:10 - 55:08] Closing Segment Al also mentions the two interesting chapters of his book about aging beliefs and stereotypes. The phrase that Al loves from his book is "Area of Opportunity". Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "Never stop dreaming, to never stop believing that there is a future waiting." - Al Lyman "Consistency is the magic bullet." - Al Lyman "You have to choose your heart, and the way that you choose it is to decide to take action." - Al Lyman "It does matter that the choices you make really do impact your health" - Al Lyman

Traditional medication doesn't always work. Besides, it can be expensive. There are also claims that the long-term impact of some medicines isn't good for your health. In this episode, Dr. Steve talks about the adverse effect and brand names for type 2 diabetes. He also shares a tip to reduce glucose and insulin levels without needing medication. Listen and learn why replacing drug medicine with a healthy diet is better. [00:01 - 05:43] Different Mechanisms To Keep Your Blood Glucose Low The two hormones that are mainly secreted by the pancreas are Insulin and Glucagon. Insulin gets rid of glucose in different ways. Glucagon is secreted by the pancreas when you need fast energy. Glucagon-like Peptide (GLP-1) and Glucose-dependent Insulinotropic Polypeptide (GIP) are hormones secreted from the intestinal cells. DPP-4 deactivates the GLP-1 and GIP, so the DDP-4 inhibitor medications cause GLP-1 and GIP to stay in the blood longer than the body wants it to. [05:44 - 08:39] Popular Brand Names For Diabetes Medication Trulicity, Byetta or Bydureon, Victoza or Saxenda, Ozempic, Wegovy and Adlyxin are GLP-1 agonist and can increase stomach emptying time, and keep insulin levels elevated, which can have adverse effects. Tradjenta, Onglyza, Januvia, and Nesina are DDP-4 inhibitor drugs that block the enzyme that tears down GLP-1 and GIP. Medications such as semaglutide are being used to curb appetite and keep insulin levels high. [08:40 - 11:10] The Risks and Side Effects of Semaglutide Drug Medication Nausea is the biggest effect of semaglutide drug medication. The risk of thyroid C cell tumor is a warning which can be found in the black box. Abdominal pain happens to 6 - 20% of the patients who take this medication. Constipation 3 - 24% of the patients. Diarrhea, which is 9 - 30% of the patients. Vomiting, which is 5 - 24% of the patients. Fatigue, which is 11% of the patients. Headaches, which is 14% of the patients. [11:11 -15:41] Closing Segment All of these medications can be avoided if you avoid carbohydrates, which also have adverse effects. Medications are too expensive. The medication can increase or decrease your glucose levels but also increase your insulin levels. All these problems can be avoided by eating a healthy diet and maintaining both low glucose levels and low insulin levels. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "Stay away from the carbohydrates, and you'll be able to stay away from all these medications." - Dr. Steve Hughlett

Diabetes is a very common health condition. However, many people with diabetes experience some form of discrimination or stigma because of their condition. This can be due to a lack of understanding not only about the disease but also about diabetes itself. In this episode, Dr. Steve is here today to tell you what's the difference between type 1 and type 2 diabetes. If you have either one, or you have a family member or friend who has one of these, this episode is good for you because it'll help you better understand how to manage your condition or how to help someone else deal with theirs. [00:01 - 06:00] Diabetes means frequent urination. Exogenous (outside the body) versus Endogenous (within the body) sources When you take diuretics, your body will expel a significant amount of excess fluid. Diabetes insipidus caused from a hormonal imbalance between the brain and the kidney. Diabetes mellitus is what is usually called sugar diabetes [06:01 -11:51] Keep Your Insulin Levels Low Type 1 diabetes, the pancreas does not produce insulin. Type 2 diabetes, the pancreas produces way too much insulin because of what we put in the mouth. Insulin resistance occurs when cells stop responding as well to insulin. [11:52 - 16:00] An Analogy Of A Subway Station For Type 2 Diabetes Conductors are overwhelmed by the non-stop flow of people called conductor resistance. There is a limitation to people who can get into the car, like glucose. The conductor got overwhelmed just like your insulin gets overwhelmed. Your body will become overwhelmed if you continue to consume the same carbohydrates and glucose. [16:01 - 24:02] Closing Segment The ONLY way to keep BOTH your blood glucose AND your insulin levels down is to stop eating carbohydrates, unless it is in the form of real vegetables or real fruit. The problem is the only hormone that has a direct link to obestiy is insuliln. People are getting heavier because of too much insulin, whether this is from their nutrition or from medications they are put on to get their blodd glucose down. Non-alcoholic fatty liver disease means building up fat in the liver, due to eating too many carbohydrates, which get turned into fat. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "The trick is you want to keep your blood glucose levels low, and you want to keep your insulin levels low. The only way to keep both of those low at the same. Is to quit eating carbohydrates." - Dr. Steve Hughlett "People used to think that diabetes was a glucose problem, but it's not. It's an insulin problem." - Dr. Steve Hughlett "The common sense thing is if your body can't handle excess sugar, then stop putting sugar into your body." - Dr. Steve Hughlett

High blood pressure due to blood vessel damage is one of the major causes of heart attacks and strokes. The good news is, you can lower your blood pressure by simply changing what you are eating. In this episode, Dr. Steve will provide the education and information you need to discover how carbohydrates increase blood pressure and why this is so important for you to understand. Listen now to discover the truth on how you can lower your blood pressure naturally. [00:01 - 03:26] Reason Why You Have High Blood Pressure Stress causes you to have high glucose Metabolic syndrome is a combination of any 3 of the following 5 things: High blood pressure High triglycerides High blood glucose Low HDL's Increased abdominal girth [03:27 -09:53] Eating Carbohydrates Can Cause High Blood Pressure High insulin levels can lead to high blood pressure. High insulin decreases the elasticity of your arterial blood vessels. Nitric oxide is your body's primary mechanism of decreasing blood pressure. Nitric oxide dilates the blood vessels, which keeps your blood pressure low. [09:54-17:47] When you have high insulin, this also causes you to have high aldosterone Fructose raises uric acid in the blood, which could raise blood pressure. Uric acid blocks nitric oxide, which is your body's natural anti-hypertensive. Aldosterone is a steroid hormone. It causes you to reabsorb the sodium into your bloodstream from the kidneys. Reabsorbing sodium causes you to reabsorb water. When you have high insulin, this also causes you to have high aldosterone. [17:48 - 23:48] Closing Segment Dr. Steve summarizes several different ways that eating carbohydrates causes high blood pressure. The book "Why We Get Sick" by Benjamin Bickman. Key takeaways: Eating healthy can reduce your blood pressure. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "The higher insulin level you have, the more issues you have with your arterial blood vessels, these issues lead to higher blood pressure." - Dr. Steve Hughlett "When you start eating healthy, you will be able to get off of your high blood pressure medicine." - Dr. Steve Hughlett "With your physician's knowledge, if you are on high blood pressure medication, please eliminate carbohydrates from your nutrition plan unless it is real fruit and real vegetables" -- Dr. Steve Hughlett

In this episode, Danny shares exactly how he and his family go into nutrition. He will also share with us some information about mastering leptin and being able to control it. If you are the type of person who struggles with their weight and has a hard time getting in shape, listen to one of the experts in their field. Danny is the Strength & Conditioning Coordinator for VCU Men's Basketball. As a powerlifter, he had meet bests of 640 lb squats in wraps (610 lbs raws), 400 lb bench, and 700 lb deadlifts. Personal bests in indoor rowing are 1:19.9 in the 500 meters and 389 meters in a minute for distance—all 3 of them are Florida state records. [00:01 - 02:27] Leptin Resistance How Fat Fueled Family started back in 2017 Danny shares his first knowledge about leptin resistance [02:28 - 12:22] The Importance of Leptin High insulin levels can actually block leptin. Maintaining high leptin levels, which can cause leptin resistance, can make you hungrier. Fat cells do not just store energy; they also release many hormones. When your leptin levels increase too much, this can make you hungrier. The fuller your fat cells become, the more leptin they release. The more leptin released can lead to leptin resistance. Leptin resistance leads to more hunger. [12:23 - 15:21] 5 Rules To Mastering Leptin Having a high-protein breakfast Meals shouldn't be too large Don't eat sugar Never eat after dinner Two to three meals a day [15:22 - 28:16] How Leptin Does To Our Body Danny shares how he strategizes his meal-time, as well as for his kids. A study came out about what's the difference in metabolism as far as calorie burning when people are at maintenance weight and not on a diet. A common perspective among people, that is wrong, is if you want to lose fat, decrease calories and increase workout. Leptin can signal T4 (inactive thyroid hormone) to T3 (active thyroid hormone) When your insulin levels are high, that causes you to actually to turn your brown fat into white fat, which is the exact opposite of what you want to happen. [28:17 - 39:55] Teaching Your Children To Eat Nutritious Food Getting vitamins and nutrients from food is way better than taking medicines. Danny gives a few tips on how to feed your children healthy, nutritious food. [39:56 - 49:33] Closing Segment Danny shares his Fat Fueled Family website, where you can reach out to them for coaching and consultation, and he offers courses and learning videos for meals, muscles, and mindsets. Connect with Danny: Website: https://fatfueled.family/ Instagram: https://www.instagram.com/dannyvega.ms Youtube: https://www.youtube.com/@FatFueledFamily Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "The less flavors, different flavors you introduce, the more likely you are to stick to your plan and the more likely you stick to your plan, the more your body kind of relaxes and burns more fat." - Danny Vega "Fat is doing way more than just storing energy, you know, it's communicating, it's basically like a hormone." - Danny Vega "Focus on fat loss, that's fine, but focus on building muscle cause building muscle is gonna improve your glucose clearance, your insulin sensitivity." - Danny Vega "The strategy is way more important. The tactics are like how many calories you're eating, the strategies are like, Am I eating at the same time every day? Am I getting rid of these foods?" - Danny Vega

If you're wondering why you are addicted to sugar, you must listen to this episode. Dr. Steve reveals that sugar addiction is a result of certain conditions in your brain and your gut. Learn more about improving your overall health by changing what you put in your mouth and the specific foods to avoid consuming. [00:01 - 07:10] The Pleasure Center Of The Brain Eating sugar stimulates the nucleus accumbens The more pleasure you have, the more resistant the nucleus accumbens becomes. The best way to avoid sugar is to stop eating processed foods. [07:11 - 11:00] Bacteria In Your Gut Fecal transplant is actually replacing bad bacteria with good bacteria They also discovered that the recipient of a fecal transplant eats the same sorts of foods as the donor. Eating different kinds of foods changes the type of bacteria in your gut, which can cause cravings for those specific foods. [11:59 - 16:53] Closing Segment Control what you put in your mouth. Red meat is good Your body will start craving healthy foods if you have bacteria that don't thrive on sugar. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "Just like with cocaine, the more sugar you consume, the more resistant the nucleus accumbens becomes." - Dr. Steve Hughlett "So when you are trying to get off sugar in order to lose weight, you must keep your insulin levels low. The best thing you can do is avoid carbohydrates, since these get turned into sugar before they get turned into fat. And an important step to decreasing sugar is to stop eating processed foods." - Dr. Steve Hughlett "If you wanna become healthy, change what you put in your mouth, and I guarantee you are gonna feel so much better, and you're gonna be so proud of yourself when you do this." - Dr. Steve Hughlett "Red meat is good no matter what they're trying to tell you." - Dr. Steve Hughlett

In this episode, Dr. Steve explains the simplest way to lose weight and become healthy. He also shares some tips on what foods to avoid and how to avoid them in order to reverse, and hopefully eliminate your type 2 diabetes and obesity. If you are suffering from these illnesses and want to change your eating lifestyle, then this episode is for you! [00:01 - 06:08] The Only Thing That You Should Put In Your Mouth The only carbohydrates that you should be eating are fruits and vegetables. Dietary Guidelines were written back in 1977 that if you eat fat, it will make you fat. It is not fat that makes you fat; It's carbohydrates. [06:09 - 11:47] Keep Insulin Levels Low Decreasing calories and exercising more is horrible advice without further information. The ONLY substance that is directly related to obesity is insulin. The real key to losing weight is to keep your insulin levels low. Quitting sugar will keep both your glucose and insulin levels low. [11:48 - 21:25] Take Your Health Into Your Own Control Food companies constantly push carbohydrates and processed foods. Depending on your weight, your body only wants around 1-2 teaspoons of sugar in your bloodstream at any one time. Fat and carbohydrates are the only calories you need to worry about, since your body does not want to use protein as an energy source. [21:26 - 27:13] Closing Segment Start using fat for your energy source, and NOT carbohydrartes, like we used to before the dietary guidelines came out in 1977. The more fat the company takes out of something, the more sugar it puts in. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "If you have a label on what you're eating, chances are it is not good for you. If anything that you're eating is in a box, bottle, bag or can, chances are it is not healthy for you." - Dr. Steve Hughlett "If you eat fat, it will make you fat. Common thought says that's true, but in reality, that is false." - Dr. Steve Hughlett "If you wanna decrease your adult obesity, it has to do with what you put in your mouth." - Dr. Steve Hughlett "Eat the food that keeps you feeling full and does not raise your blood sugar. And that is protein and that is fat." - Dr. Steve Hughlett

Do you know refined carbohydrates are in almost every processed food and drink sold at the supermarket? You will be shocked when you learn how they cause damage to your organs. In this episode, Dr Steve explains how processed carbohydrates damage your organs. He shares facts about fats and cholesterol. He will let us visualize our inner organs and effects. Find out what the science says and save your health by listening to this great episode! [00:01 - 06:00] Opening Segment Cholesterol is produced inside every cell in the body. The brain is only about 4% of your body weight, but it uses up 30% of the total cholesterol that your body has. Cholesterol is the weapon of mass distraction, not destruction. Dr Steve recalls the previous episode about the process of eating carbohydrates. The more fat you have in your body, the more inflammation you have. [06:01 - 11:42] The Carbohydrate Metabolism Because of all the carbohydrates you're eating, you have more glucose in your bloodstream. When you combine glucose with a molecule, that's called glycation. A recent discovery found that the inner lining of all your blood vessels has a velvet lining called a glycocalyx. Researchers discovered that when you eat a high-carb meal, the insulin tears your arterial walls and starts tearing up the glycocalyx six hours afterwards. Subcutaneous fat cells prodice inflammatory mediators, so the more fat you have, the more inflammation you carry in your body. [11:43 - 20:03] Excessive Carbohydrates Is The Mass Destruction Airy cells, called foam cells, produced due to processed food intake can cause blood clots. Retinopathy is damage to the eye caused by damaging the smaller blood vessels. Nephropathy is the deterioration of kidney function. Neuropathy is nerve damage. Alzheimer's is called type three diabetes. Increase your HDLs because the HDLs are your good cholesterol. [20:03 - 21:10] Closing Segment Fat and cholesterol are very good and healthy for your body. Quit eating carbohydrates unless it's in the form of fruits and vegetables. Cholesterol is good, and processed carbohydrates are bad. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "Cholesterol is good and processed carbohydrates are bad." - Dr Steve Hughlett "You really shouldn't be eating carbohydrates hardly at all. And when you do, it should only be in real fruits and real vegetables." - Dr Steve Hughlett "The more fat you have on your body, the more inflammation you have" - Dr Steve Hughlett

What you eat has a huge impact on your health. Eating certain foods can go from desirable to dangerous in just a handful of bites! In this episode, Dr. Steve clarifies what causes your fat and talks about carbohydrates. He will tell you exactly what you need to know about VLDL, LDL, HDL, and triglycerides – as well as the process they go through inside your body (and what causes them to do so). If you would like to know how to understand and evaluate your lipid panel, then this full-of-knowledge episode is for you! [00:01 - 03:27] Things To Look For When Having A Lipid Panel Done The four main things you have to check when you have a lipid panel done. VLDL, LDL, and HDL are all lipoproteins Fat is produced from the carbohydrates that you eat. Explaining good, healthy carbohydrates versus Man-made carbohydrates. [03:27 - 11:38] Process Of Carbohydrates Digestion And Absorption Saliva breaks down carbohydrates into glucose The stomach digests your food because it has hydrochloric acid After being broken down in the stomach, carbohydrates are secreted into the first part of the small intestine Once the glucose gets to the liver, it can deposit into the bloodstream if necessary. When you boodstream reaches its capacity for glucose, and glycogen storage is full, the rest will be converted to fat and stored in fat cells. [11:39 -19:33] How VLDL, LDL, Triglycerides and HDL work Two different types of fat in the body: Cholesterol and fatty acids Three fatty acids with glycerol backbone are called a triglyceride Cholesterol and triglycerides are called lipids Cholesterol is very important How your body puts this fat into your bloodstream is in the form of these lipoproteins. HDL is mainly formed within your gut HDL is considered the good cholesterol [19:34 - 21:04] Closing Segment VLDL and LDL are apoB (Apolipoprotein B)and HDL is apoA (Apolipoprotein A) In the next podcast, Dr. Steve will discuss what happens when we eat too many processed carbohydrates. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "What makes you fat or what increases fat in your fat cells is the amount of carbohydrates that you eat." - Dr. Steve Hughlett "So that's why if you ever take like a piece of bread or a cracker or some carbohydrate, you put that on your tongue, and you let it sit there for a while for the saliva to get into it, what happens is it all of a sudden it'll start tasting sweet. And that's because it's breaking it down into glucose." -Dr. Steve Hughlett "High insulin levels cause you to store fat in your body, low insulin levels cause you to burn fat out of your body for its energy." -Dr. Steve Hughlett

In this episode, Dr. Steve shares about the dangers of fructose and how the high amounts of it ingested by the body can turn it into glucose, uric acid, inflammatory mediators and fat and causes many different problems for the body. He also talks about how fructose and glucose make up sucrose and how this can turn into fat in the body. [00:01 - 04:07] Uncovering the Truth About Fructose Glucose, fructose, and galactose are the three main monosaccharides Sucrose is a disaccharide made up of glucose and fructose Starch, cellulose, and glycogen are polysaccharides [04:08 - 08:40] Increase in Sugar Consumption In the 1960s, Americans consumed an average of 2 teaspoons of sugar per day Sugar is added to many manufactured products, such as soda and juice High fructose corn syrup is falsely advertised as being good for diabetics and low on the glycemic index [08:41 - 21:40] The Poison Lurking in Processed Foods Fructose is found in many foods, including sucrose, fruit juice, and high fructose corn syrup Uric acid buildup can cause gout, which has been on the rise due to increased consumption of fructose Processed food with fructose and glucose creates high VLDLs and LDLs [21:41] Closing Segment Fructose is metabolized into toxic substances like uric acid and inflammatory mediators. Fructose is directly stored as fat in fat cells Avoiding processed food is key to avoiding fructose Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "Stay away from sugar, stay away from high fructose corn syrup. Which means you're gonna have to stay away from processed food because they put this stuff in everything." - Dr. Steve Hughlett

In this episode, Dr. Steve shares the difference between Being a carb burner and being a fat burner in the body and how we need fat in our nutrition plan to help repair cellular damage in our bodies and to help make several hormones. He also shares that keeping our insulin levels low not only helps burn fat but also helps us feel healthy and also have more energy. [00:01 - 04:22] An Analogy of a Campfire Getting ready to build a bonfire by stockpiling logs Using kindling instead of logs for the entire campfire Like the campfire analogy, our body has 2 forms of energy that it burns [04:23 -08:38 ] Differentiating Carbs and Fats Dietary fats are good fats that travel through the intestines and get absorbed by the bloodstream Dietary fats helps the body create new cells Carbohydrates travel through the bloodstream and straight to the liver and in return the body generates insulin The body converts carbohydrates into fatty acids [08:39 -15:48] How Fatty Acids Travel Through the Body Fatty acids that flow through the body and gets stored in the form of a compound called triglyceride The triglyceride cannot cross across the membrane but cleaves the fatty acids so they can cross the membrane and then get turned back into triglycerides to be stored. High insulin stimulates the enzyme on the outside of the cell to cleave off the fatty acids to go into the cell, to get converted back into triglycerides and get stored as fat Low insulin stimulates the enzyme on the inside, which causes the fat to move from storage, into the bloodstream, to be used as energy [15:49 - 18:10] Closing Segment Teach your body to be a fat burner by avoiding carbohydrates Keeping your insulin low helps the body lose fats The body is designed to be a fat burner Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "When you keep your insulin high, you get fatter. When you keep your insulin levels low, you actually burn your own fat, so you actually start losing your fat and you start feeling better and clear headed and have more energy." - Dr. Steve Hughlett

In this episode, Dr. Steve discusses the terrible weight loss advice we commonly receive and why it is ineffective. He also discusses what we can truly do to lose weight and how to properly implement dietary changes. [00:01 - 05:07] Opening Segment Calories are units of heat energy Food calories is a kilocalorie The body knows the exact amount of sodium levels it needs to function properly [05:08 - 12:11] Body Regulators Our body weight is regulated by our metabolism and appetite Going below your body weight set point lowers our body's metabolic rate Metabolism is made of 5 total energy expenditure Basal metabolism Thermogenic effect of food Thermogenesis Excess post exercise, oxygen consumption Actual exercise [12:12 - 19:10] Losing and Gaining Weight Eating more carbohydrates will cause you to gain weight The body resists a decrease in calories by making you ravenously hungry in an attempt to return to its original heavier body weight set point Decreasing calorie intake and exercising more causes the body to fight it and want to eat more and sleep more Eat foods that keep your hunger satisfied longer [19:11] Closing Segment Eat more protein from real meat and also eat real fat Stay away from processed food and carbohydrates When trying to lose weight settle your nutrition before starting an exercise program. Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "To lose weight, you don't decrease calories, you eat the right types of food, which is protein and fat, and stay away from carbohydrates." - Dr. Steve Hughlett

In this episode, Dr. Steve discusses the importance of drinking plenty of water, the reasons we should avoid eating artificial sweeteners, and the importance of eating in moderation. He also provides 10 tips on how to eat healthy over the holiday season. [00:01 - 11:35] 10 Tips to Eating Healthy Eat something healthy before going to that holiday meal Drink plenty of water each day Stick with water and avoid sugary food and drinks Be mindful of the portion size of your meal Eat all the vegetables you want Avoid any white food Remember to eat slowly Take an hour break between meals Eat your desserts on small plates and small portions Go for a walk before or after eating [11:35 - 12:27] Closing Segment Holiday meals are just one meal Don't try to eat continuously throughout the holiday season Make simple, healthy choices to live a quality life Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "These are one meal events. You should not be eating everything you want to eat from Thanksgiving through New Year's." - Dr. Steve Hughlett

In this episode, Dr. Steve talks about the connection between insulin and obesity. He shares how carbohydrates cause our blood glucose to rise and in return causes the body to release insulin. Dr. Steve also shares that the release of too much insulin in the body may cause us to have metabolic syndrome and in return may cause the body to do horrible things. [00:01 - 05:11] What is Insulin and Glucose? The pancreas is the source of the hormone insulin Insulin causes glucose to get out of our blood Having too much glucose in the body causes the body to react in a negative way Plants also store glucose as flour or starch [05:12 - 08:44] How Fats are Stored in the Body Fats fill up your subcutaneous cells Excess fats are then going to fill up the omentum Fats stored in the omentum cause inflammation in your body After the omentum fats are than stored in the liver, pancreas and on to other organs [08:45 -11:23 ] Effects on the Body Negative effects of metabolic syndrome Causes high blood pressure and other issues with organ damage Measuring abdominal girth Teaching the body to eat your fat instead of storing it [11:24 - 19:51] Good and Bad Carbohydrates Processed carbohydrates get absorbed by the body faster This causes glucose to rise and stimulate massive amounts of insulin Fruits and vegetables also contain carbohydrates Eating and drinking artificial sweeteners causes us to want to eat more [19:52 - 22:42] Closing Segment Differentiating brown fats and white fats High insulin levels cause brown fat to turn into white fat Low insulin causes white fat to turn into brown fat Excess carbohydrates causes insulin levels to rise Decrease your carbohydrates, increase your healthy fat intake Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "Our body does not want high glucose levels because that causes all kinds of trouble." - Dr. Steve Hughlett

In this episode, Dr. Steve Hughlett shares how it all began with a desire to help people in attaining better health. Dr. Steve practiced pharmacy for over 30 years in a hospital setting with the first half being in Pediatrics and the second half as a supervisor. As a health-conscious individual who witnessed the decline of health and the rise of medication in the market, he wanted to help educate people about the impact of medications on the body, how the food we consume affects the body, and why they feel the way they do. [00:01 - 03:27] Getting to Know Dr. Steve Hughlett Practicing Pharmacy in Pediatrics and then as a supervisor Getting into Pediatrics with the goal of understanding the health of their children Realizing that he was bigger even though he was eating according to the food pyramid [03:28 - 12:07] Figuring Out Diets Realizing that it's not about decreasing calories but controlling the food type and portion intake Researching about food diets and exercises Having a lifestyle change as you get older Focus on food we eat and not medications [12:08 - 18:39] Talking About Child Obesity Dr. Steve was invited to talk in a seminar about why children keep on putting on weight Exercise should be the last thing we should focus on if we are clinically obese It's about changing the food you consume and not about eating less of the same toxic substances Finding that there are so many things about eating processed carbohydrates that are contributing to the decline in the health of a person [18:39 - 25:01] Writing a Book and Starting a Podcast Transcribing a video of his seminar and converting it to a book Making the audio version of the book Starting a podcasts to help reach more people and educate them Having future episodes be a breakdown of topics tackled in his book and much more Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Tweetable Quotes: "What you do have 100% control over is what you put in your mouth. What you eat, you can totally control." - Dr. Steve Hughlett "It has nothing to do with decreasing your calories. You have to change the type of food that you eat. This is not a diet. This is a lifestyle change." - Dr. Steve Hughlett