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. 1 DAY AGO

    120: How Much Should We Walk Every Day?

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

    38 min

  2. FEB 24

    119: Is Running Better Than Walking?

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

    31 min

  3. FEB 17

    118: Do You Have to Exercise in Order to Lose Weight?

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

    36 min

  4. FEB 10

    117: What Toxins Are In Plants?

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

    27 min

  5. FEB 3

    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

  6. 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

  7. 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

  8. 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
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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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