Simple, Healthy Choices for Weight Loss

Dr. Steve Hughlett
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Simple, Healthy Choices for Weight Loss

If you have a goal of getting healthy and losing weight then this podcast is for you! Join Dr Steve as he helps you navigate your way to an optimized health journey. You will learn weight loss tips and strategies that are simple and sustainable. This podcast is for you if you are searching for answers to questions such as: How to lose weight and keep it off? Is the keto diet right for me? Should I use a low carb diet? What foods are best for weight loss? What are the best exercises for weight loss? Why can't I lose weight? Which diet is the best one for me?

  1. 4 DAYS AGO

    116: Why Are We Getting Sicker With An Abundance of Food

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

    27 min

  2. JAN 27

    115: The Answer to High Quality Health In One Sentence

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

    36 min

  3. JAN 20

    114: 75 Pound Weight Loss and More Energy with Zack Walton

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

    51 min

  4. JAN 13

    113: Does High Cholesterol Cause Heart Attacks?

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

    21 min

  5. JAN 6

    112: Why Is Sugar So Toxic to Our Health?

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

    35 min

  6. 12/30/2024

    111: What Exactly is Sugar?

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

    29 min

  7. 12/23/2024

    110: Why Does Eating Too Many Carbohydrates Cause Heart Attacks

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

    35 min

  8. 12/16/2024

    109: The Fat Facts - Why Is Fat Vital To Our Health

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

    33 min
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About

If you have a goal of getting healthy and losing weight then this podcast is for you! Join Dr Steve as he helps you navigate your way to an optimized health journey. You will learn weight loss tips and strategies that are simple and sustainable. This podcast is for you if you are searching for answers to questions such as: How to lose weight and keep it off? Is the keto diet right for me? Should I use a low carb diet? What foods are best for weight loss? What are the best exercises for weight loss? Why can't I lose weight? Which diet is the best one for me?

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