Nutrition Prescription: Wellness vs Medications

In this episode, I break down what "man-made food" truly means and why it's important for anyone struggling with weight, low energy, or health issues. Discover how food manufacturers changed the way we eat and why those changes are making us sick. What qualifies as man-made food: ultra-processed grains, sugar (including high fructose corn syrup), and vegetable/seed oils. How ingredient labels reveal chemical additives and man-made processing, not natural nutrition. The three pillars of sickness: high glucose, high insulin, and inflammation—and how man-made foods fuel all three. The difference between sugar, glucose, and fructose—and why fructose is especially toxic. The rise in sugar consumption: from 2 teaspoons per person per day in 1965 to 65 teaspoons by 2015. How ultra-processed grains are stripped of nutrients and fiber, leaving only pure glucose. The serious health effects of vegetable and seed oils, and the massive omega-6 imbalance they create. Why artificial colors, flavors, and sweeteners in processed foods worsen inflammation and harm kids. Seeds, grains, nuts, and legumes: the differences and why overly processed forms are problematic. How marketing tricks us into believing processed foods and seed oils are healthy. Tips for eating real, whole foods from animals and local sources, and how it's not as expensive as many believe. Big Takeaways Man-made foods are not just "less healthy"—they actively drive disease by spiking glucose, insulin, and inflammation in the body. All the chemicals and additives in packaged foods are unfamiliar to your body and trigger a chronic inflammatory response. Our bodies are built from protein, fat, vitamins, minerals, and water—not carbohydrates and chemicals. Avoid foods in a box, bottle, bag, or can, especially those with a long ingredient list. Eating whole, local foods doesn't have to be expensive when prioritizing nutrition and fullness over empty calories. Tweetable Quotes "All man-made food is built from three things: sugar, ultra-processed grains, and vegetable or seed oils." "The three pillars of sickness—high glucose, high insulin, and inflammation—are fueled by man-made foods." "Fructose is toxic. Your body doesn't know what to do with it, so it sends it straight to your liver to get rid of—which drives inflammation and disease." "The minimum daily requirement of glucose for your body is zero. You don't need to eat sugar or flour to live." "Vegetable and seed oils were never made for people to eat. They're chemically processed and packed with inflammation-causing omega-6." "If your food comes in a box, bottle, bag, or can and has a long ingredient label, it's likely loaded with toxic chemicals and ultra-processed ingredients." "We're made from protein, fat, vitamins, minerals, and water—not from carbohydrates or chemicals." Disclaimer:  The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.

In this episode, I cut through the confusion around cholesterol and break down what you really need to know about HDL, LDL, and why they're not "good" or "bad" cholesterol. Cholesterol itself is vital for life—it helps build cell membranes, supports hormone production, and keeps your body functioning. The real story is in how cholesterol is transported, what damages your blood vessels, and what truly raises your cardiovascular risk. What You'll Learn in This Episode Why cholesterol is essential for every single cell in your body The real role of LDL and HDL: they are transport particles, not cholesterol itself How cholesterol supports hormones like testosterone, estrogen, cortisol, and vitamin D The difference between large, buoyant LDL (good) versus small, dense LDL (harmful) Why high LDL doesn't automatically mean heart disease risk How triglycerides and HDL levels are the true markers to watch The connection between excess glucose, triglycerides, and dangerous small dense LDLs What actually damages your arteries: high blood pressure, inflammation, glucose spikes, and oxidation How processed foods, high-carb diets, and chemicals harm your blood vessels What a CAC (coronary artery calcification) score can tell you about your true heart health Key Takeaways Cholesterol itself is not the villain—it's critical for life and health. High LDL does not equal high heart disease risk. The concern is small, dense, oxidized LDL driven by high carbs and glucose. The best markers for heart health are your HDL-to-triglyceride ratio. Aim for triglycerides ÷ HDL = less than 2 (closer to 1). You raise HDL by eating healthy fats and cholesterol from whole foods, not by avoiding them. You lower triglycerides by cutting back on glucose and processed carbs. Statins are not the answer; nutrition and lifestyle are far more powerful. Practical Steps You Can Take Eat more whole, natural fats (meat, eggs, butter, etc.) to boost HDL Reduce processed carbs and sugars to lower triglycerides Focus on real foods from animals and local farms over boxed, bagged, and sprayed produce Consider asking for a CAC score or running your own labs for fasting insulin, CRP, and triglycerides/HDL Remember: your doctor may not have been trained in nutrition—the power to take back your health is in your hands Mentioned in This Episode Previous deep-dive episodes on cholesterol: #107, #108, and #109 Episode #68: Adverse effects of statins Episode #8: How carbs raise blood pressure Tweetable Quotes:  "Cholesterol is not your enemy—it's absolutely vital for your health and every cell in your body needs it." "HDL and LDL aren't cholesterol. They're just vehicles that carry cholesterol and fat through your bloodstream." "High cholesterol does not cause heart disease. High glucose, insulin, and inflammation does." "A high blood cholesterol level does not come from eating cholesterol. It comes from eating so much glucose." "Medications only treat the symptoms. They don't treat the underlying disease." "What we were being told was healthy was actually what's causing us to become extremely sick." Please LEAVE A 5-STAR REVIEW, like, share, and subscribe  if you enjoyed my show. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. Check out our website: drstevehughlett.com You can also check us out on Youtube.  Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey. For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday.   Disclaimer:  The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.

In this episode, Dr. Steve and his wife, Theresa, chat with Victor Prince of Southern Keto about his wake-up call in the corporate grind and how he rebuilt his health with real food. They break down Victor's "3 main food groups," simple swaps for Southern classics, which fats to actually cook with, why homemade probiotic yogurt matters, how to spot shady supplements, an easy DIY magnesium/electrolyte mix, and sweeter-without-sugar baking tips. Real talk, practical takeaways, and plenty of kitchen inspiration. Victor Prince, creator of the "Victor Prince | Southern Keto" YouTube channel, is a former personal trainer, holistic health practitioner, and nutrition consultant who turned his own health crisis into a mission to help others. After reversing serious health issues and losing over 75 pounds with a low-carb, keto lifestyle, he now shares Southern-inspired recipes, keto tips, and wellness guidance to show that real health starts with food. Explore his work at www.southernketo.shop and his supplement line at www.primalnutrition.shop.   [00:01 - 12:04] From Skinny Teen to Holistic Health             Started lifting young, inspired by action stars             Became a college personal trainer             Learned diet matters more than workouts             Corporate life wrecked his health             A health scare pushed him back to wellness [12:05 - 26:32] Healthy Fats, Gut Health & Real Food Favorite fats: olive oil, avocado oil, coconut oil, bacon grease, tallow Makes his own avocado oil mayo and dressings to avoid seed oils Promotes long-fermented yogurt for powerful probiotics Stresses the difference between probiotics (good bugs) and prebiotics (food for bugs) Warns soil and food quality are declining—shop local, know your farmer [26:33 - 40:37] Building a Clean Supplement Line Frustrated by fillers and the lack of oversight in most supplements Learned that many "third-party tested" claims are misleading or one-time only Big brands often pay for shelf space, not product quality Launched his own line with true batch testing and full transparency Shares DIY tips like making highly absorbable liquid magnesium and adding iodine to daily routines             [40:38 - 01:04:00] Primal Nutrition Line True batch testing, no hidden proprietary blends DIY magnesium drink + iodine for better absorption. Watch labels for fillers like maltodextrin and seed oils. Uses sweetener blend (erythritol, allulose, stevia) over packaged keto foods Products: Vital Man, Vital Woman, Inner Soil probiotic, beef liver capsules           . Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.   If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. Check out our website: drstevehughlett.com You can also check us out on Youtube. Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey. For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday.   Tweetable Quotes: " We had a lot of, I mean, really great results with people when I was personal training. And it wasn't so much the people who were working out the hardest. It was really the people that were eating the most, and kind of, or eating right the most, I would say." - Victor Prince "Prebiotic sodas—that's junk. There's no—there's not enough prebiotics in those to do anything, but it's good marketing for them." - Victor Prince "If you go to the farmer's market, I mean, the farmers are proud to tell you what they're doing." - Victor Prince   Disclaimer:  The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.    

In this episode, Dr. Steve breaks down the essential nutrients our bodies need and how to fuel ourselves the right way. He talks about the importance of amino acids, fatty acids, vitamins, minerals, and glucose, and why some food groups are crucial while others can actually do more harm than good. Tune in to learn about the true building blocks of our bodies and why understanding what we eat is so important for feeling good and staying healthy.   [00:01 - 15:57] The Essential Role of Protein and Fat Protein provides amino acids that build muscles, bones, and organs. Fat regulates body temperature, protects organs, and cushions joints. Fat is essential for producing vital hormones like estrogen and testosterone. Storing excess fat, especially around organs, can lead to diseases like diabetes and heart problems.   [15:58 - 29:57] The Role of Glucose and Fat in Energy Storage Glucose is only used for quick energy, but it's not essential for survival. The body stores glucose as glycogen in the liver and muscles, but it has limited capacity. Excess glucose is converted into fat and stored around organs, leading to health risks. Keeping insulin levels low by reducing glucose intake helps the body burn fat for energy instead of storing it.   [29:58 - 33:50] The Three Main Food Groups Animal-based foods provide complete proteins, fats, vitamins, and minerals. Plant-based foods mainly provide carbohydrates, with some protein and vitamins. Manmade foods are mostly chemicals with little nutritional value. Animal-based foods offer all necessary nutrients, while plants require more quantity to meet needs.   [33:51 - 40:40] The Dangers of Manmade Foods Manmade foods are loaded with chemicals, sugars, and processed grains. These foods increase cravings and promote unhealthy carb intake. Plant-based foods require large amounts and raise insulin levels. Animal-based foods offer all essential nutrients without supplements or extra fiber. . Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. Check out our website: drstevehughlett.com You can also check us out on Youtube. Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey. For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday.   Tweetable Quotes: "The only thing glucose is good for is energy." - Dr. Steve Hughlett "Our bodies are supposed to be using our fat for energy source, not our glucose stores." - Dr. Steve Hughlett "You do not need fiber. If you eat animal-based food."  - Dr. Steve Hughlett "The way you keep your metabolic flexibility going is by keeping glucose out of your mouth." - Dr. Steve Hughlett   Disclaimer:  The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.

In this episode, Dr. Steve breaks down the process of triglyceride production and how you can naturally lower your triglycerides by making healthier food choices. He explains how glucose and insulin play a major role in fat storage, the importance of maintaining low insulin levels, and how choosing the right foods can help reverse health conditions like type 2 diabetes.   [00:01 - 10:47] What is a Triglyceride? Triglycerides are fats formed when excess glucose is converted into fat. They consist of a glycerol backbone with three fatty acids attached. High triglyceride levels indicate the body is overwhelmed with glucose and fat storage. The body uses triglycerides for energy and stores them in fat cells for later use. [10:48 - 19:53] How Triglycerides Move Through the Body and the Role of Insulin Triglycerides are formed in the liver by turning glucose into fatty acids. The body uses "fat mobiles" (lipoproteins) to transport triglycerides to where they're needed. Insulin regulates fat storage and burning: high insulin stores fat, low insulin burns fat. When insulin is high, fat is stored in fat cells; when insulin is low, fat is released for energy use. [19:54 - 25:37] The Power of Low Insulin and Fat Burning Keeping insulin levels low allows the body to burn fat without losing muscle. Many weight loss methods fail due to lack of essential nutrients. Low insulin promotes fat use for energy, boosting endurance. High insulin from a glucose-rich diet leads to fat storage and metabolic issues, hindering weight loss and managing type 2 diabetes. [25:38 - 31:430] The Impact of Glucose on Triglycerides and Health High triglyceride levels indicate excessive glucose consumption and fat storage. Insulin resistance occurs when fat cells are too full, leading to metabolic issues. Cutting glucose and plant-based foods helps lower triglycerides and balance insulin. Diet changes can reverse type 2 diabetes, lower triglycerides, and improve health without medication.   Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. Check out our website: drstevehughlett.com  You can also check us out on Youtube.   Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.   For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday.   Tweetable Quotes: " What they eat and what they don't eat has everything to do with how healthy, how many medications you're on, and how much you go to the doctor or hospital. It all has to do with what you eat." - Dr. Steve Hughlett "Lower the glucose by lowering the amount of plant-based foods that you eat in your mouth. And when you do that. You're gonna keep your insulin levels down, you're gonna get your inflammation down, and when your insulin levels are down, you're gonna be burning fat outta your fat cells and pushing into your muscle cells. So it's a win-win."  - Dr. Steve Hughlett "Teach your body to use fat for its fat energy source like God made us." - Dr. Steve Hughlett "Stop eating glucose and your problems will go away." - Dr. Steve Hughlett   Disclaimer:  The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.

In this episode, Dr. Steve talks with Dr. Rachel Schuck, an expert in integrative healthcare and clinical nutrition, about the invisible force shaping your health: your gut. Dr. Schuck explains the vital role gut health plays in everything from metabolism to mood and offers insights into how food, lifestyle, and holistic approaches can heal and balance your gut. Learn practical tips and expert advice on healing your gut naturally and improving your overall wellness. Dr. Rachel Shuck, with a doctorate in Integrative Healthcare and Clinical Nutrition, has transformed from a runner focused on personal goals to a guiding force for those battling metabolic health issues—affecting over ⅓ of Americans. She teaches not just diet but holistic health, addressing root causes and highlighting the vital connection between nutrition and the body's healing power. Featured on platforms like Mind Body Green and Livestrong, Rachel empowers clients with the knowledge to live healthier, vibrant lives. Her message: Food is Medicine.   [00:01 - 14:27] Food as Medicine Dr. Schuck treats metabolic and gut health issues. Patients often arrive after pills failed to help. Gut health is deeply linked to issues like IBS, bloating, and chronic constipation. Food plays a central role in healing the gut and restoring balance. [14:28 - 30:50] Balance Over Myths Gut health is about balance, not "good vs. bad" bacteria. Birth, antibiotics, and organs like the appendix shape your microbiome. Oral health can influence systemic health. Acid blockers and low-fat diets disrupt digestion. A healthy gut often lifts brain fog and anxiety. [30:51 - 45:38] Real Food, Real Healing Healthy guts naturally make GLP-1 for appetite control. Meat, fats, and satiety foods reduce cravings. Meat stock gently supports gut healing. Antinutrients can block absorption, but prep methods help. Sugar drives disease; whole foods provide what the body needs. [45:39 - 57:09] Lifestyle & Community           Antibiotics, acid blockers, poor sleep, and no sun harm gut health.           Small steps like sun, walking, grounding and sleep restore balance.           Community, connection, and support boost healing.           Gut imbalances release toxins that fuel inflammation.           Real food and removing harmful inputs lead to lasting health.             Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.  You can reach Rachel Shuck at https://www.drshuck.com/ If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. Check out our website: drstevehughlett.com You can also check us out on Youtube. Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey. For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday.   Tweetable Quotes: " God gave us bodies that have the innate ability to heal." - Dr. Rachel Shuck "Sun exposure on your skin can influence your gut microbiome. Exercise influences your gut microbiome. All of these lifestyle choices impact us on the outside and the inside."  - Dr. Rachel Shuck "When you clear up the gut, you get clarity." - Dr. Rachel Shuck "If you eat zero cholesterol in your diet, not one piece of cholesterol. Your body still has to make it, or you will die." - Dr. Rachel Shuck "It's a lot harder to sell a diet and lifestyle change than to give someone a pill."  - Dr. Rachel Shuck   Disclaimer:  The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.  

In this episode, Dr. Steve walks through simple but powerful steps for assessing your health and uncovering hidden risks. He highlights how you can take control of your health through mindful choices, debunking myths around nutrition and medication, and giving you practical tools to evaluate your well-being. Learn how to spot the warning signs of metabolic syndrome, reduce stress, and improve your lifestyle with easy-to-follow strategies.   [00:01 - 02:24] Why Self-Assessment Matters Many people think they're healthy when they're not. You can take control of your health with some simple self-assessment tools. Medications often signal underlying health problems. People on long-term medications may be masking health issues, not solving them. [02:24 - 15:52] Nutrition: The Foundation of Health What you eat is key to health, not just exercise. Protein, fat, and nutrients are essential for your body's function. Excessive carbohydrates and glucose cause fat storage and health risks. Metabolic syndrome is a result of eating too many carbs and leads to numerous diseases. Cutting down on carbs and processed foods helps reverse metabolic issues. [15:53 -22:24] Exercise: Strengthening the Body Exercise alone won't reverse obesity; nutrition plays a larger role. Focus on grip strength, flexibility, and lower body strength, especially as you age. Balance exercises, like standing on one foot while brushing your teeth, can improve stability. Walking, stretching, and lifting improve overall health and quality of life. [22:25 - 27:36] Hydration and Sleep: Essential for Health        Drinking too much water can dilute electrolytes, while insufficient water intake leads to dehydration. Dark yellow urine is a sign of dehydration; aim for colorless urine throughout the day. Drink half of your ideal body weight in ounces of water daily for proper hydration. Sleep helps remove metabolic waste and toxins from the brain through the glymphatic system. Aim for 7-9 hours of sleep each night to support body healing and detoxification. [27:37 - 35:14] Inflammation and Stress: Managing Your Health Inflammation can be triggered by chemicals found in certain foods, seed oils, and cosmetics. Seed oils are high in omega-6 fats, causing inflammation. Constant stress raises cortisol, leading to high glucose, insulin, and inflammation. Reduce stress by managing triggers and setting healthier goals. Avoid processed foods, eat animal-based nutrition, hydrate, sleep well, and exercise for strength and balance.   Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.   If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey. For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday.   Tweetable Quotes: "A high blood cholesterol level does not come from eating cholesterol. It comes from eating so much glucose." - Dr. Steve Hughlett"If you're trying to lose fat and you are obese and you've never exercised before, this is not the time to think about exercising." - Dr. Steve Hughlett "Fat is not what makes you fat."  - Dr. Steve Hughlett " What is killing people today? All the diseases and all the medications are because we eat too much glucose." - Dr. Steve Hughlett Disclaimer:  The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.

In this episode, Dr. Steve and his wife discuss the true meaning of discipline and why it's not about willpower or grit. They share how creating systems in your daily life can make healthy habits easier and more sustainable. You'll learn how to eliminate decision fatigue, replace bad habits with better choices, and why planning ahead is key to success. They emphasize starting small, focusing on one goal at a time, and avoiding the trap of "white-knuckling" through your efforts.   [00:01 - 06:38] Understanding True Discipline Discipline is not about willpower; it's about creating systems that support your goals. Discipline is a learned skill, not something you are born with. You should design your environment to make good habits easier and bad habits harder. Pre-planning your routines eliminates decision-making, helping you stay consistent.   [06:39 - 14:11] Creating a System for Change and Planning Ahead Identify the habits you want to change and create a plan to replace them. Use your calendar to plan ahead and eliminate decision fatigue. Gradually replace bad habits with better alternatives instead of quitting abruptly. Structure your environment and routines to make positive habits automatic.   [14:12 - 25:20] Simplifying Decisions and Small Steps to Change Make one key decision to eliminate multiple daily choices, like avoiding manmade food. Plan your meals in advance to reduce decision fatigue and ensure healthier choices. Take small, gradual steps toward your goals instead of trying drastic changes all at once. Follow a plan consistently and don't rely on feelings or motivation to make decisions.   [25:21 - 33:19] Trusting Your Plan and Taking Action If you find yourself debating your decisions, you don't have a good plan. A system should make actions so easy that it's harder not to follow through. Focus on one goal at a time and implement it consistently to build confidence. Use tools like calendars and reminders to keep your system on track and avoid distractions. . Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.   If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate.   You can also check us out on Youtube.   Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.   For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday.   Tweetable Quotes: "Discipline is not about willpower, and it's not about grit. In fact, if you have to white-knuckle something, that is not what discipline is." - Dr. Steve Hughlett " Discipline is not something you're grown with, you're born with. This is something that you, mentally come up with a process to take care of things." - Dr. Steve Hughlett "If you don't have a system, if you don't have discipline, that's gonna suck for the rest of your life." - Dr. Steve Hughlett "If it's exciting, then you're not disciplined." - Dr. Steve Hughlett "When you're disciplined, you wanna make it so much easier to do what you should do. And hard to do the things that you shouldn't do." - Dr. Steve Hughlett"If you have to use willpower to get through something, that's not a system; that's not discipline. That's ego."  - Dr. Steve Hughlett   Disclaimer:  The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.

In this episode, Dr. Steve breaks down the real cause of type 2 diabetes and the power you have to reverse it. He explains how insulin and glucose levels affect your body and why your diet is the key to controlling diabetes. From stress management to eliminating carbs, Dr. Steve outlines practical steps to regain your health and avoid medications that only mask the problem. Tune in to discover how your lifestyle choices can help you break free from the cycle of diabetes.   [00:01 - 10:35] Types of Diabetes and Insulin Resistance Type 1 diabetes occurs when there is no insulin, causing high blood glucose. Type 2 diabetes is due to insulin resistance from high insulin levels. Insulin resistance means cells don't respond to insulin, raising blood glucose. The body stores glucose as fat and excretes it while cells become resistant.   [10:36 - 23:47] Glucose, Insulin, and Fat Storage Insulin causes glucose to be stored as fat. Carbohydrates raise insulin levels, promoting fat storage. Low insulin allows fat burning for energy. Reducing carbs helps burn fat and reverse type 2 diabetes.   [23:48 - 29:15] Glucose, Insulin, and the Body's Response Stress and carbs raise glucose levels. Insulin moves glucose into muscles and stores it as glycogen. Muscles use glucose first, and then the liver stores it. Excess glucose turns into fat and is stored as triglycerides.   [29:16 - 35:12] Diet and Insulin Management Consuming carbs, especially plant-based, increases glucose and insulin. A ketogenic or low-carb diet helps reduce insulin and reverse diabetes. A carnivore diet avoids glucose spikes and promotes fat burning. Reducing processed foods and carbs is crucial for managing insulin levels.   [35:13 - 41:10] Closing Segment Medications only lower blood glucose but don't fix insulin resistance. Type 2 diabetes can be reversed by dietary changes, not just medication. Reducing glucose intake lowers insulin production and dependence on drugs. Lifestyle choices, like managing stress and eating healthier, are key to managing diabetes. . Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.   If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey. For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday.   Tweetable Quotes: " If you quit eating glucose, then your body will quit producing insulin. Your insulin levels will come down, your glucose levels will come down, and if you quit eating the types of food that caused your blood glucose to go up, then your inflammation is gonna come down also." - Dr. Steve Hughlett "Type 2 diabetes used to be called non-insulin-dependent diabetes because they do, it is caused by food. It can only be cured by food.  You do not give somebody insulin for type 2 diabetes." - Dr. Steve Hughlett "You have 100% control over type two diabetes." - Dr. Steve Hughlett " Type 2 diabetes is not a problem of too much glucose. It's a problem of too much insulin for too long." - Dr. Steve Hughlett   Disclaimer:  The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.

In this episode, Dr. Steve talks about the one factor that controls both fat gain and fat loss, insulin. He explains how your insulin levels decide whether your body stores fat or burns it. Dr. Steve also uncovers why carbohydrates are the main cause of fat gain and how you can take control by keeping your insulin levels low. He shares simple, practical tips on how to manage your insulin through smart food choices and lifestyle changes.   [00:01 - 02:27] What Defines Overweight and Obesity? Overweight = 20-25% more body fat for men, 25-30% for women. Clinical obesity: 25-35% more body fat. Morbid obesity: 35-40% more body fat. Super obesity: 40% more body fat, with fat often stored around organs.             [02:27 - 08:47] Insulin's Role in Fat Gain           Eating carbohydrates (glucose) spikes insulin levels.           High insulin levels force the body to store fat instead of burning it.           The liver turns glucose into fat (triglycerides) when insulin is high. Lack of insulin prevents fat storage, leading to extreme emaciation.   [08:49 - 21:59] How Carbs Lead to Fat Gain           All carbs (fruits, vegetables, man-made foods) convert to glucose. Elevated glucose in the bloodstream triggers fat storage. Chronic high insulin leads to the body storing fat instead of burning it. Lowering glucose intake keeps insulin levels in check, promoting fat loss.             [22:00 - 25:43] Closing Segment           Keep insulin low by avoiding high-glucose foods (carbs).           When insulin is low, the body burns fat for energy.           Fat cells are the last place the body pulls energy from. Insulin resistance and obesity occur when insulin is chronically high.             Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.   If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube. Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey. For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday.   Tweetable Quotes: " It's not about how many calories you're eating, it's about whether your insulin levels are high or your insulin levels are low." - Dr. Steve Hughlett " If you want to lose fat, you need to keep your insulin levels low."  - Dr. Steve Hughlett "Fat is the preferred energy source that our body uses." - Dr. Steve Hughlett   Disclaimer:  The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.

In this episode, Dr. Steve continues his "Quitters Always Win" series, focusing on the actions that might be holding you back from achieving your health goals. He emphasizes the importance of quitting unhealthy habits like consuming ultra-processed foods, poor exercise routines, and ineffective medical treatments, while offering practical strategies for making healthier choices. Whether it's quitting sugar, setting clear plans, or moving your body, this episode provides actionable steps that could help reverse chronic health issues.   [00:01 - 07:38] The Power of Quitting Unhealthy Foods Ultra-processed foods harm your health and lead to conditions like diabetes and hypertension. Stick to real, whole foods: meat, fruits, and veggies. Cut sugar and flour to lower glucose and insulin levels. Avoid fruit juices and processed drinks, as they lack essential nutrients. Choose fresh, local produce and grass-fed meat over packaged foods.             [07:39 - 10:05] Shopping Smart for Better Health Shop the store perimeter for fresh foods like meat and produce. Avoid processed foods found in the middle aisles. Local, fresh ingredients are often of higher quality and more cost-effective in the long run. Unhealthy food costs more in the form of medications and doctor visits. Save money by cutting out processed foods and eating healthier.   [10:06 - 12:27] Changing Food Habits and Avoiding Mindless Snacking Stop mindlessly opening the fridge or pantry when you're bored or anxious. Keep unhealthy snacks out of your house to reduce temptation. Healthy snacks, like beef sticks or coconut flakes, are better alternatives. Eating nutrient-dense foods helps reduce constant hunger and cravings. Focus on nourishing your body with real, whole foods.   [12:28 - 14:54] The Importance of Movement and Exercise Sitting all day harms your health—start moving! Aim for at least 4,500 steps a day to help detoxify your body. Start small with movement and gradually increase as you can. Daily movement supports your health, immunity, and metabolism. Prioritize walking and exercise for long-term vitality.   [14:55 - 25:30] Quit Paying for Poor Health Stop spending on meds, doctor visits, and hospital bills. Avoid ultra-processed foods to stay out of the medical system. Your money is a vote. Don't fund unhealthy food companies. Invest in whole, local foods to improve health and cut costs.   Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.   If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate.   You can also check us out on Youtube.   Sign up for a FREE 15-minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.   For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday.   Tweetable Quotes:  "Quit going through your week without a plan." - Dr. Steve Hughlett "You need to quit sitting all the time. You've got to be moving." - Dr. Steve Hughlett "If you fail to plan. You plan to fail." - Dr. Steve Hughlett "If you are spending your hard-earned money on ultra-processed food, then you're also gonna be spending your money in the medical system." - Dr. Steve Hughlett   Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.

In this episode, Dr. Steve dives into the importance of quitting the things that hold you back from reaching your health goals. He challenges common food myths, explains the real role of exercise in fat loss, and uncovers how shifting your mindset can make all the difference.   [00:01 - 16:06] Rethinking Food Choices Fat is not bad, choose healthy fats Carbs are harmful and raise insulin Eating every 3-4 hours is unnecessary Fructose is toxic; avoid high-sugar foods   [16:07 - 22:12] Exercise and Fat Loss Myths Cardio doesn't burn fat from fat cells Insulin levels, not exercise, impact fat loss Visceral fat around organs is a major concern Resistance training can help if insulin is low   [22:13 - 29:33] Breaking Through Medical Myths Medications treat symptoms, not the cause Cholesterol is not the root cause of disease Diseases stem from poor nutrition, not genetics Diabetes is caused by insulin resistance, not high glucose   [29:34 - 00:00] Shifting Mindsets for Health You control your thoughts; change them Sugar is poison; stop treating it as a treat Focus on your actions, not others' support Prioritize sunlight, hydration, and quality sleep   Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.   If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate.   You can also check us out on Youtube.   Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.   For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday.   Tweetable Quotes: "Quitters always win. It all depends on what you're quitting. If you're quitting something that's going to hurt you or keep you from reaching your goals, that's something you need to quit." - Dr. Steve Hughlett "Quit thinking that you cannot change your thoughts." - Dr. Steve Hughlett "Your thoughts create your feelings, those create your actions, and those create your results." - Dr. Steve Hughlett "If you change your thought to say 'sugar is poison,' you're going to change your actions." - Dr. Steve Hughlett "Quit thinking that you have no control over your health."  - Dr. Steve Hughlett   Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.    

In this episode, Dr. Steve and his wife, Theresa, explore how changing your thoughts can change your life. They explain how negative thinking holds us back and how shifting to deliberate, positive thoughts can empower you to take control of your health and life. Learn how to identify harmful thought patterns, reframe them, and make lasting changes—starting with your mindset.   [00:01 - 06:34] The Power of Thoughts and Control You can control your thoughts, but not all of them at once. The brain automatically processes thousands of thoughts daily. Automatic thinking helps with repetitive tasks like driving or brushing teeth. You can choose to change negative thoughts and intentionally shift your mindset.   [06:35 - 10:49] Changing Negative Thoughts and Creating New Habits           Changing your thoughts is a gradual process, not an immediate shift.           Small shifts, like switching hands, help reprogram your brain           Write down negative thoughts and evaluate if they're helping or holding you back.           Identify the root cause of your negative thoughts and consider their impact on your life. Shift to empowering thoughts to build new, positive habits.   [10:50 - 22:59] The Impact of Thoughts on Actions and Results Your thoughts directly influence your feelings and actions. Positive thinking shifts you from being a victim to feeling empowered. Act on positive thoughts to build confidence and create momentum. Changing negative thoughts requires deliberate practice and consistency. By controlling your thoughts, you can shape your future and achieve your goals.             [23:00 - 24:05] Reframing Negative Thoughts for Lasting Change Avoid lying to yourself; make your new thoughts believable. Changing thoughts is empowering, especially in health and wellness. Food and substances like sugar are toxic and can impact your health. Focus on changing one or two key negative thoughts at a time. Consistently review and replace negative thoughts with empowering ones.             Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.   If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate.   You can also check us out on Youtube.   Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.   For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday.   Tweetable Quotes: " Whenever you do change your thought to something, don't blatantly lie to yourself." - Dr. Theresa Hughlett " You have to identify what the negative thought is first. You can't do anything with that, but once you identify it, you have to be able to switch immediately over to an empowering thought." - Dr. Steve Hughlett "If you keep thinking the same thoughts, you're gonna keep getting the same results." - Dr. Steve Hughlett   Disclaimer:  The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.    

In this episode, Dr. Steve and his wife, Theresa, discuss how to build confidence during your weight loss journey. They share why focusing on small, manageable steps like tracking meals and workouts can lead to lasting results. Learn how to stay motivated, overcome setbacks, and gradually build confidence as you work towards your goals.   [00:01 - 05:34] Building Confidence Confidence takes time and patience; results don't happen overnight. Focus on progress, not perfection, and avoid negative self-talk. Action, not just thinking, is required to build real confidence. Tracking your progress helps reinforce positive changes. Your brain will resist change, but small actions lead to big shifts.   [05:35 - 12:10] Tracking Progress: The Key to Building Confidence Tracking your actions helps counter negative thoughts and build confidence Even if you miss a few days, consistent tracking helps you stay on track. Data-driven reflection can reassure you that you're on track, even when it feels like you're not. Your brain needs evidence (data) to override fear and self-doubt. Consistency in tracking helps you focus on small wins instead of setbacks.   [12:11 - 22:01] Taking Small Steps Toward Big Goals Perfection isn't necessary; progress, even if imperfect, is key. Break big goals into small, manageable daily tasks to stay on track. Focus on small actions, like a 5-minute walk, to build momentum. Consistency is more important than perfection—small wins add up. Focus on what you can control and keep moving forward, no matter the circumstances.   [22:02 - 32:42] Overcoming Fear and Staying Committed to Your Goals Growth happens outside your comfort zone; it's okay to feel uncomfortable. Break big goals into small, manageable steps to avoid overwhelm. Fear is natural, but it's important to push through it to build courage. Tracking your progress is essential for staying committed and seeing results. Consistency in small actions proves to yourself that you can achieve your goals.   Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.   If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate.   You can also check us out on Youtube.   Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.   For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday.   Tweetable Quotes: "Confidence takes time."  - Theresa Hughlett   " The goal of this is to realize how to control your own thoughts so you don't get scared, and you just keep on track." - Dr. Steve Hughlett   " If you seriously don't wanna sacrifice your comfort, then maybe your goal is not really a goal of yours."  - Dr. Steve Hughlett   " Start building your confidence in tiny little steps." - Theresa Hughlett   " Don't stop because of the fear. Let that fear be something that you do in spite of." - Dr. Steve Hughlett   "Your actions are your proof to yourself that you are committed." - Dr. Steve Hughlett   Disclaimer:  The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.  

In this episode, Dr. Steve discusses the many health benefits of eggs and why they should be a staple in your diet. He clears up misconceptions about cholesterol, highlighting the essential nutrients found in eggs, like protein, fat, choline, and vitamins. Dr. Steve also shares creative ways to enjoy eggs, from scrambled bowls to burger toppers, and offers alternatives for those allergic to eggs. He explains how healing your gut can improve food tolerances, making eggs a great option for everyone.   [00:01 - 05:21] The Nutritional Power of Eggs Eggs provide protein, healthy fats, omega-3s, and vital vitamins like A, B12, and D. Contrary to popular belief, high cholesterol in eggs doesn't cause heart attacks. Lutein and zeaxanthin in eggs protect against macular degeneration and UV light damage. Eggs keep you satisfied longer than carb-heavy breakfast foods like oatmeal or toast. Vitamin D in eggs aids calcium absorption for stronger bones and muscles.   [05:22 - 13:00] Choosing the Best Eggs Most allergies are to egg whites, and you may tolerate duck or quail eggs better. Healing your gut with whole foods can help reverse egg allergies. Raw eggs bind biotin, but cooking them makes it safe to absorb. Free-range eggs are more nutritious than factory-farmed ones. Dark yolks indicate better nutrition, but don't always mean a balanced diet.   [13:01 - 20:37] The Cholesterol Myth The myth that cholesterol causes heart disease came from misleading research. Food and drug companies fund studies to favor their products. Cholesterol is vital for cell repair and healing damage caused by poor diet. Inflammation from processed foods, not cholesterol, leads to heart problems.   [20:38 - 25:35] Creative Ways to Enjoy Eggs Hard-boiled or deviled eggs are great snacks, providing protein, fat, and essential nutrients. Scramble eggs with sausage or beef for tasty protein bowls. Use egg-based wraps for low-carb alternatives to burritos, enchiladas, or soft tacos. Order burgers without the bun and add an egg on top for a nutritious and filling meal. If you're allergic to chicken eggs, try duck, goose, or quail eggs. Eating whole foods like eggs can heal your gut and improve food tolerance.   Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.   If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate.   You can also check us out on Youtube.   Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.   For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday.   Tweetable Quotes: " When you eat eggs, it keeps you feeling full for a lot longer."  - Dr. Steve Hughlett   " Once you change and quit eating manmade food and go back to eating, God made food, you will heal your gut." - Dr. Steve Hughlett   "They try to tell you eggs are bad 'cause it's high cholesterol, that's a lie. Yes, there is cholesterol, but there's nothing wrong with cholesterol. Cholesterol is extremely vital to us."  - Dr. Steve Hughlett   "When you go back to eating, God made food, real meat, real fruit, real vegetables. You start healing your GI tract." - Dr. Steve Hughlett   Disclaimer:  The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.