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

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

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

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

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

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

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

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

In this episode, Dr. Steve tackles the question we all have: "Who do we believe when it comes to healthy nutrition?" With so much conflicting information, Dr. Steve uncovers the truth behind processed foods, the real cause of chronic diseases, and why choosing whole, natural foods is essential for your health. He also dives into the role of inflammation, insulin, and how to navigate the overwhelming world of diets, giving you practical tips to take control of your health.   [00:01 -  07:46] Sorting Through Diet Confusion How processed foods and chemicals have overtaken our diets. Why so many diets exist and how to know which one to trust. Key similarities among popular diets that actually work. The importance of sticking to whole, God-made foods. [07:47 - 14:34] Why Are We So Sick? Processed foods are filled with chemicals, leading to high inflammation and insulin levels. Chemicals from food, cosmetics, water, and the environment trigger an inflammatory response in the body. The shocking truth about how these oils are processed with chemicals. How a high Omega-6 to Omega-3 ratio leads to inflammation. [14:35 - 21:02] Understanding the Role of Insulin and Inflammation Carbohydrates, especially processed ones, raise blood glucose, which triggers insulin release. Insulin helps store excess glucose as fat, making it impossable to burn fat. Ultra-processed foods cause high glucose spikes and constant hunger. Whole fruits and vegetables raise insulin less, while fats don’t raise insulin at all. [21:03 - 35:25] The Foundation of a Healthy Diet The body needs water, vitamins, amino acids, fatty acids, and minerals to function properly. Processed foods offer no real nutrition, only chemicals and additives. Real, whole foods like animal proteins and fats provide all necessary nutrients. Avoid ultra-processed foods and focus on nutrient-dense options for long-term health. [35:26 - 41:03] How to Evaluate a Diet Focus on diets that recommend whole, single-ingredient foods like animal proteins, fruits, and vegetables. Avoid diets that exclude animal fats or proteins as they provide essential nutrients. Stick with nutrient-dense foods that don’t require a label, avoiding processed foods full of chemicals. Prioritize real food and water for long-term 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: “If you are thinking that you're healthy, but you're on medication, that is the same thing as taking out a loan from a bank and thinking you are rich.” - Dr. Steve Hughlet “The hungrier you are, the more money they make.”   - Dr. Steve Hughlett “We've been railroaded for so long that we think that our health all has been determined by some kind of a chemical imbalance and we have to have a drug to take care of it. And that is the biggest lie.”  - Dr. Steve Hughlett “Most Americans have now become processedivores. They eat things that have no nutritional value at all, full of chemicals, and all they eat is processed food all day long.”  - Dr. Steve Hughlett

In this episode, Dr. Steve interviews Dr. Stephen Hussey to discuss the true causes of heart disease and the role stress, inflammation, and lifestyle play in our overall health. Dr. Stephen shares his personal journey with heart disease and challenges conventional views on cholesterol and heart attacks. Discover actionable insights on how sunlight, grounding, and stress management can support heart health. Dr. Stephen Hussey MS, DC is a Chiropractor and Functional Medicine practitioner.  He attained both his Doctorate of Chiropractic and Masters in Human Nutrition and Functional Medicine from the University of Western States in Portland, OR. He is a health coach, speaker, and the author of two books on health; The Health Evolution: Why Understanding Evolution is the Key to Vibrant Health and Understanding The Heart: Surprising Insights Into The Evolutionary Origins Of Heart Disease – And Why It Matters. Dr. Hussey guides clients from around the world back to health by using the latest research and health-attaining strategies. In his downtime, he likes to be outdoors, play sports, read, write, and travel. [00:01 - 15:04] Dr. Stephen Hussey's Health Journey Developed chronic inflammatory conditions in childhood, including severe allergies and IBS. Diagnosed with type 1 diabetes at age 9 due to inflammation and insulin deficiency. Despite managing diabetes and leading a healthy lifestyle, Dr. Stephen had a heart attack at age 34. Dr. Stephen questions conventional heart disease advice and shares insights on alternative approaches to managing heart health. [15:05 - 22:52] The Heart Attack at 34 Heart attack at the age of 34, despite healthy lifestyle choices. Discussion of the CAC (Coronary Artery Calcification) score showing no calcified plaque. The unexpected clot that caused the heart attack. Reflections on emergency care and the use of stents. Dr. Stephen shares how lifestyle changes like infrared light therapy and grounding helped reverse artery blockage. [22:53 - 43:41] The Role of Sunlight, Grounding, and Structured Water Atherosclerosis and heart attacks are largely caused by clotting tissue, not just cholesterol buildup. Structured water, formed by the body, protects arteries and prevents clotting. Infrared light and grounding can help improve blood flow by building structured water in the body. Lifestyle changes, like exposure to sunlight and infrared light, can reverse artery blockages and reduce inflammation. [43:42 - 57:37] Heart Disease and the Role of Clotting and Blood Flow Coronary heart disease is largely caused by clotting tissue, not cholesterol buildup. Stenosis (narrowing of arteries) doesn’t always lead to heart attacks; the body can create collateral arteries to bypass blockages. Structured water, energized by infrared light and grounding, plays a critical role in protecting arteries and improving blood flow. Standard heart procedures, like stents and bypass surgeries, don’t reduce long-term heart attack risk without addressing underlying causes of clotting. [57:38 - 01:04:45] Managing Stress for Heart Health Chronic stress triggers inflammation and increases the risk of clotting in the body. Feeling out of control or in unpredictable situations leads to more harmful stress responses. Building coherence in life—through nature, mindfulness, and positive relationships—can help lower stress. Stress, poor lifestyle, and environmental toxins all contribute to heart disease more than cholesterol alone.   Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube.   Tweetable Quotes: “The hospital becomes the worst place for you to be for healing, you know, it's the best place for you to be in an emergency, but as soon as you're stable and there's no threat of dying anymore, and no need for, you know, monitoring or care, whatever, then it becomes the worst place for healing.” - Dr. Stephen Hussey “No doctor ever told me I could change my lifestyle and, you know, I could correct these conditions.” - Dr. Stephen Hussey “The only answer I got was, well, your cholesterol is high. Well, your cholesterol is high. And so and I was just like, okay, well, my cc score was this and there was no plaque in my arteries. So if cholesterol causes plaque, why was there no plaque?” - Dr. Stephen Hussey

In this episode, Dr. Steve explores the question: do you really need drugs to feel full? He breaks down how our bodies are naturally equipped to regulate hunger and fullness without medication, just by eating the right foods. Dr. Steve explains the role of essential nutrients, such as amino acids and fatty acids, and how they help keep you satisfied for hours. He also dives into the negative effects of carbohydrates, and processed foods, and how the modern diet has led to health issues like obesity and diabetes.    Tune in to find out why real food, not drugs, is the key to staying healthy and full!   [00:01 - 02:28] The Shift to Processed Foods and Its Impact on Health Man-made food, introduced in the 1970s, correlates with rising disease rates. Our bodies naturally regulate hunger when fed real, nutrient-rich foods. Diseases like obesity, diabetes, and cancer surged after the introduction of processed foods. Drug companies capitalize on treating diseases caused by poor nutrition. [02:29 - 06:19] The Role of Nutrients in Hunger and Satiety Hunger is the body’s signal that it needs nutrients like amino acids, fatty acids, vitamins, and minerals. Animal proteins provide all essential amino acids, while plants require supplementation. Eating nutrient-dense foods, particularly animal proteins and fats, helps maintain long-term satiety. The right nutrients regulate hormonal signals that keep you feeling full. [06:20 - 12:10] How Protein and Fat Keep You Full Meat and fats digest slowly, keeping you full for hours How meat stimulates hormones like cholecystokinin and peptide YY to signal fullness. The process of digestion from the mouth to the intestine ensures long-lasting satiety. The powerful effect of amino acids and fatty acids on appetite regulation. Why a fatty meal can keep you full for up to 48 hours. [12:11 - 21:47] The Problem with Carbohydrates Carbohydrates are broken down into glucose, leading to quick spikes in insulin. Unlike proteins and fats, carbs don't keep you full and can make you hungrier. How constant carbohydrate intake leads to insulin resistance and inflammation. Dr. Steve warns about the hidden dangers of ultra-processed carbs in modern diets. [21:48 - 35:57] The Dangers of Appetite-Suppressing Drugs These drugs artificially delay stomach emptying, causing a variety of health issues. Long-term effects include malnutrition, muscle loss, and serious side effects. Dr. Steve urges listeners to avoid these medications and switch to a nutrient-rich diet. How relying on these drugs only masks the real problem: poor nutrition.   Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube.   Tweetable Quotes: “Our bodies have always known how to feel full on its own.” - Dr. Steve Hughlett “The reason our body makes us feel hungry is because it needs nutrients.” - Dr. Steve Hughlett “You do not need a drug. We've never needed a drug.” - Dr. Steve Hughlett “Carbohydrates have nothing that helps keep you satisfied when you eat carbohydrates. And actually you're going to see it actually makes you more hungry.’ - Dr. Steve Hughlett Carbohydrates have nothing that helps keep you satisfied when you eat them. And actually, you're going to see it makes you more hungry.

In this episode, Dr. Steve and his wife Theresa welcome back Casey Ruff to dive deep into the world of metabolic health and low-carb lifestyles. They explore Casey’s journey from traditional fitness advice to embracing ketogenic and carnivore diets, the impact of intermittent fasting on metabolism, and the surprising benefits clients have experienced under his guidance. Casey Ruff is a seasoned certified personal trainer with over 17 years of experience, specializing in low-carbohydrate lifestyles like ketogenic and carnivore diets. He co-founded Boundless Body LLC with his wife Bethany during the 2020 pandemic and has helped thousands of clients achieve their best lifestyle through movement, lifestyle management, and nutrition. Casey hosts the popular podcast Boundless Body Radio, boasting over 500,000 downloads, and The How To Make a Podcast Podcast. He resides in South Jordan, Utah, with his wife, their two dogs, and a cat. In his free time, Casey enjoys cycling, playing hockey, and paddleboarding.   [00:01 - 17:52] Insights on Health, Nutrition, and Metabolic Testing Many people are unaware of the adverse effects of medications and poor nutrition advice. Traditional calorie counting methods may not accurately reflect true metabolic needs. Shifting to low-carb, ketogenic, or carnivore diets has shown surprising health benefits. Fasting can boost metabolic rate and lead to better fat loss results. [17:53 - 30:11] Comparing Eating Patterns: OMAD, Intermittent Fasting, and Frequent Meals Fasting can significantly increase metabolic rate and improve fat loss. Eating once a day (OMAD) shows different metabolic effects compared to frequent meals throughout the day. Overeating can sometimes help recover a slowed metabolism, leading to long-term fat loss. Traditional nutrition advice is often outdated and may not reflect how the body truly works. [30:12 -  52:18] The Impact of One Meal a Day and Protein Intake One meal a day doesn't necessarily lead to muscle loss; data shows muscle mass remains stable. High protein intake keeps people full longer, reducing overall calorie consumption naturally. Intermittent fasting leads to better energy levels and reduced hunger without sacrificing muscle. Excess carbs are easily stored as fat, while a fat-based diet supports better metabolic health. [52:19 - 01:00:40]  Closing Segment Casey explains that OMAD doesn't lead to muscle loss, and many clients experience stable muscle mass. Focus on getting full with high-protein and high-fat foods instead of worrying about restrictions. Casey offers personal training and nutrition coaching both virtually and in person, tailored to client needs. He offers free 30-minute consultations, providing valuable tips and insights for clients' wellness journeys.   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 worry so much about the things you can't have..” - Casey Ruff “I started to find low carbohydrate diets. And the interesting thing there was not only would those people burn lots of fat while they were exercising, but they'd be burning tons of fat while they were resting.” - Casey Ruff “If you did a diet that was too calorie-restricted and you were exercising a lot and it was too much that you would eventually drop your metabolic rate.”  - Casey Ruff

In this episode, Dr. Steve and his wife Theresa dive into the benefits and practicalities of intermittent fasting (IF). They discuss how intermittent fasting can help keep insulin levels low, promote fat loss, improve metabolic health, and even free up your time. Whether you're new to intermittent fasting or looking for tips to enhance your current routine, this episode offers valuable insights to help you achieve your health goals.   [00:01 - 06:07] Understanding Intermittent Fasting and Time-Restricted Eating Intermittent fasting involves eating within a 6-8 hour window. Time-restricted eating is a method within intermittent fasting, that focuses on specific meal times. Both approaches aim to keep insulin levels low for better health. Gradually ease into intermittent fasting by slowly delaying your first meal each day. Differentiate between hunger and starvation; eating if necessary is okay, especially when starting. [06:08 - 14:48] Planning Your Fasting Window Choose an 8-hour eating window that fits your schedule. Focus on protein and fat-rich foods to stay full longer. Avoid carbohydrates and processed foods that spike insulin. Nutrient-dense foods like meats provide essential vitamins and minerals. Eating nutrient-dense meals helps maintain energy and supports weight loss. [14:49 - 27:27] Practical Tips During Intermittent Fasting Hunger often passes quickly; distract yourself with water or a simple activity. Stick to unsweetened beverages like black coffee, tea, or water to avoid breaking your fast. Stay hydrated by drinking half your ideal body weight in ounces of water daily. Incorporate electrolytes if you’re cutting carbs to maintain balance and reduce hunger. Regular movement helps manage hunger and supports overall health during fasting. [27:28 - 35:28] Why Fast? The Benefits of Intermittent Fasting Fasting promotes fat loss while preserving muscle by keeping insulin levels low. Improves metabolic health by allowing the body to switch between burning fat and glucose for energy. Lower glucose levels during fasting enhance brain function and reduce free radicals. Fasting reduces inflammation and promotes longevity, leading to a healthier life. With fewer meals, fasting frees up time for other activities, offering convenience and mental clarity.   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: “Big benefit of intermittent fasting is fat loss without muscle loss.” - Dr. Steve Hughlett “Another positive effect that you get with intermittent fasting is when you go that long without eating. You find you have a lot more time on your hands to do other things.” - Dr. Steve Hughlett “Intermittent fasting improves metabolic health because it gets your insulin levels low. You burn your own fat for energy source.” - Dr. Steve Hughlett

In this episode, Dr. Steve dives into the critical role of insulin in managing diabetes and explains the differences between type 1 and type 2 diabetes. He discusses the impact of different types of carbohydrates on insulin levels, the dangers of insulin resistance, and the severe condition known as diabetic ketoacidosis (DKA). This episode provides practical advice for managing diabetes through diet and careful insulin management to prevent serious complications.   [00:01 - 03:47] Understanding Insulin and Its Impact on Health Insulin is an energy-storage hormone released by the pancreas. Fat does not increase insulin levels, but carbohydrates do. High insulin levels are linked to diabetes and various organ failures. Type 2 diabetes is caused by insulin resistance, not just high blood glucose. [03:48 - 10:31] The Role of Carbohydrates in Insulin Response Carbohydrates break down into glucose, raising insulin levels significantly. God-made carbs (fruits, vegetables) have a different insulin impact than man-made carbs. Processed carbs lead to sustained high insulin levels, causing insulin resistance. The liver manages glucose by storing it as glycogen or converting it to fat. [10:31 - 20:54] Type 1 vs. Type 2 Diabetes Type 1 diabetics don’t produce insulin, leading to high glucose and fat burning. Type 2 diabetes is caused by excessive carbohydrate intake and insulin resistance. Historical terms like "juvenile diabetes" and "adult-onset diabetes" are now obsolete. Mismanagement of insulin in type 2 diabetics leads to “double diabetes. Proper nutrition is crucial for managing both types of diabetes, with a focus on reducing carbs. [20:55 - 31:53] Diabetic Ketoacidosis (DKA) and Its Dangers DKA occurs when insulin is absent, leading to high glucose and ketone levels. Symptoms include sweet-smelling breath and dangerously high blood glucose. Rapid reduction of blood glucose in DKA can cause cerebral edema. Slow glucose reduction and proper insulin management are vital in DKA treatment.   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: “Too high blood glucose and type 2 diabetes is a symptom of insulin resistance.” - Dr. Steve Hughlett “We have a new condition called double diabetes. That's when you have both type one diabetes because your pancreas doesn't produce any insulin and type two diabetes because you're eating so many carbohydrates, giving yourself so much insulin, you actually make yourself insulin resistant.” - Dr. Steve Hughlett “What's bad with diabetic ketoacidosis is if we bring the glucose down too fast.” - Dr. Steve Hughlett “Insulin is an energy storage hormone.” - Dr. Steve Hughlett

In this episode, Dr. Steve and his wife Theresa dive into the transformative teachings of Joe Dispenza with their returning guest, Angela Jenkins. Angela shares her health journey and the profound impact of attending Dispenza's retreats. The discussion highlights the importance of changing thoughts to change life outcomes, the science behind cellular healing, and the practical applications of meditation and positive thinking. Discover how clear intentions and elevated emotions can help manifest desired changes and improve overall well-being.   [00:01 - 16:02]  The Power of Thoughts Your thoughts create your feelings, which drive your actions and results. Be cautious with what you're thinking, as thoughts manifest into reality. The first step in making any major life change is altering your mindset. Thoughts influence emotions, and managing them is crucial for personal transformation. [16:03 - 26:30] Meditation for Healing Meditation played a pivotal role in Angela's recovery from kidney issues. Angela emphasizes the importance of making meditation a daily habit. Learn different meditation techniques and their benefits. Practicing mindfulness helps reduce stress and promotes healing. [26:31 - 40:33] Energy and Intention Set clear intentions to attract desired outcomes. Pairing intentions with positive emotions amplifies their power. Positive thoughts and feelings can attract positive outcomes. Real-life examples of how intention and emotion have manifested changes. [40:34 - 44:33] Practical Tips for Daily Integration Begin with just five minutes of meditation and gradually increase. Use positive affirmations to reinforce a healthy mindset. Incorporate meditation and positive thinking into your daily routine. Join meditation groups or online communities for support and accountability. [44:34 - 57:43] Closing Segment Strategies for managing negative thoughts and emotions. Techniques to keep yourself in the parasympathetic nervous system for healing. The importance of consistent practice for lasting change. Embrace challenges as opportunities for growth and learning.   Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube.   Tweetable Quotes: “When people are stressed, their health fails.” - Angela Jenkins “If you can take charge of that emotional stress, which is essentially what meditation does, you can ultimately control the outcomes of your health too.”  - Angela Jenkins “Thoughts become things. So be very cautious with what you're thinking.” - Angela Jenkins “You cannot create from lack. It's not possible.  You can create things you might not want in your life from lack, but you cannot create from lack. And so you have to recognize that you're doing it and just choose differently. ” - Angela Jenkins

In this episode, Dr. Steve dives into the fundamental question of why we eat. He explores the various reasons behind our eating habits, from stress and boredom to social events and addiction. He explains the five essential nutrients our bodies need to thrive and breaks down the importance of proteins, fats, and the often misunderstood role of carbohydrates. Understanding the science behind hunger and satiety will empower you to make better dietary choices.   [00:01 - 03:18] Reasons Why We Eat The different motivations for eating, such as stress, boredom, and social interactions. Eating out of habit and its implications. The concept of carbohydrate addiction and its origins. The impact of RJ Reynolds and Philip Morris on food addiction. [03:19 - 11:51] Essential Nutrients for the Body The five essential nutrients: amino acids, fatty acids, vitamins, minerals, and water. The breakdown of proteins into amino acids and their importance. The role of fats and the essential fatty acids our bodies need. Why carbohydrates are not essential and the body's ability to function without them. [11:52 - 28:48] How Our Body Processes Food Digestion of protein and fat, using the example of a ribeye steak. The role of enzymes like protease and lipase in breaking down nutrients. The long digestive process of proteins and fats versus carbohydrates. Hormones involved in satiety: peptide YY and cholecystokinin. The impact of carbohydrates on insulin levels and glucose management. [28:49 - 33:26] The Influence of Food Companies How food companies use ultra-processed foods to create addiction. The role of advertising, availability, and affordability in promoting unhealthy foods. The dangers of vegetable and seed oils in processed foods.   Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube.   Tweetable Quotes: “The key to feeling full is eat a meal that has a lot of protein and a lot of fat.” -  Dr. Steve Hughlett “The purpose of eating is because our body needs certain nutrients in order to grow, heal, thrive and survive.”  -  Dr. Steve Hughlett “You could go your entire life, never put a carbohydrate in your mouth and live perfectly fine and actually probably way more healthy than most people are today.”  -  Dr. Steve Hughlett “The reason we get hungry is because our body is lacking nutrients.”  -  Dr. Steve Hughlett

In this episode, Dr. Steve and his wife, Theresa, delve into the importance of whole foods, discuss the impact of ultra-processed foods on health, and share practical tips and recipes for maintaining a nutritious diet free from man-made ingredients. They emphasize the necessity of real, God-made foods and provide insights into differentiating between healthy whole foods and harmful processed ones.   [00:01 - 10:03] Understanding Whole Foods and Nutrition The difference between whole foods and ultra-processed foods. Historical perspective on dietary guidelines and their impact. The role of ultra-processed foods in increasing insulin levels and inflammation. The importance of single-ingredient foods and avoiding chemicals. [10:04 - 15:34] Practical Tips for Eating Whole Foods Simple whole food swaps for everyday meals. Creating delicious and healthy Mexican beef bowls without the carbs. Cheeseburger bowls: Enjoying your favorites without the bun. Make a supreme pizza salad to satisfy your cravings. Breakfast ideas: Scrambled eggs, deviled eggs, and hard-boiled eggs. [15:35 - 27:40] Personal Recipes and Meals Steak and shrimp: Preparation and benefits of mixed protein meals. Low-carb lasagna: Using sliced deli chicken instead of pasta. Spaghetti alternatives: Use miracle noodles or zucchini noodles. Chicken salad: The recipe uses rotisserie chicken, cottage cheese, and various vegetables. Egg life wraps: Using egg white wraps for various meals. Snacks: Greek yogurt with cottage cheese and coconut. Soup for fall and winter: New England clam chowder with added meats.   [27:41 - 31:30] Closing Segment All foods should have a base of protein and fat. Carbs turn into glucose, causing high insulin levels and diseases. Many don’t realize their food choices cause health issues. Essential nutrients are vital. Salads need protein and healthy fats to be nutritious.   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: “Ultra-processed foods are killing us. They don't kill us immediately. So you don't realize because if it killed us immediately, we wouldn't eat it. So it takes years and decades for some of us for it to finally show up in our bodies with our unhealthy metabolism and cholesterol and heart disease and diabetes and cancers.”  - Theresa Hughlett “A lot of times we need to feed our mind. And because if our mind is tired or weak, or we're stressed, we will want to default to go back to those ultra-processed foods.” - Theresa Hughlett “I don't think people realize that how bad the food that they eat is actually causing most of their sicknesses. Most of the medications they're on,  it's because of the nutrition.”  - Dr. Steve Hughlett “If it doesn't rot, you shouldn't have it in your mouth. I mean, the things that don't rot are the things that are nothing but chemicals that can sit on your countertops for months and not change.”  - Dr. Steve Hughlett

In this episode, Dr. Steve and his wife Theresa dive into the power of mindful eating and the crucial role our thoughts play in achieving weight loss and overall health. They emphasize how our mindset can shape our actions and outcomes. By changing our mindset and planning ahead, we can overcome common stumbling blocks. They also emphasize the importance of a strong "why" and the influence of our environment and relationships on our journey.   [00:01 - 08:26] The Power of Thoughts The poem emphasizes that mindset shapes success and failure. Thoughts create feelings, which in turn drive actions and results. Change starts with a decision and maintaining a positive mindset. Planning ahead helps overcome cravings and maintain healthy habits. [08:27 - 19:39] The Transition to a Healthier Lifestyle Focus on the transition period; it's the hardest part. Every food choice should align with your weight loss goals. Planning ahead helps avoid unhealthy cravings. Choose supportive friends and limit time with negative influences. [19:40 - 35:29] The Importance of a Strong Why Planning ahead prevents last-minute unhealthy choices. Recognize and overcome excuses to stay on track. Change your thoughts to change your habits and outcomes. Maintain focus on your "why" to stay motivated. [35:30 - 00:00] Closing Segment           Focus on what you can control; let go of what you can't change.           Avoid negative influences and media; instead, focus on positive aspects of life.           Use the serenity prayer to maintain perspective: accept what you can't change, change what you can, and know the difference.           Surround yourself with supportive people and environments to achieve your health goals.             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 can have success or you can have excuses, but you cannot have both.” - Dr. Steve Hughlett “What you put in your mouth is a choice. One hundred percent your choice.” - Dr. Steve Hughlett “Choosing to do it and then believing that it's possible.” - Theresa Hughlett “Just because you can't lose, the weight, or you haven't in the past, doesn't mean you can't in the future because that's, again, our thoughts that we're thinking about.” - Theresa Hughlett “Realize there are things that you cannot change. Don't waste your worries on that.” - Dr. Steve Hughlett “Do not sit there and waste valuable energy, valuable thoughts on things you cannot change. And put them all on the things that can change and the things that you want to change.” - Dr. Steve Hughlett

In this episode, Dr. Steve dives deep into the often-misunderstood topic of carbohydrates. Following up on his previous discussions about the importance of protein and fats, he now unravels the truths and myths surrounding carbs. Discover why human beings, unlike ALL other animals, need guidance on what to eat and learn how modern dietary guidelines and food industries have skewed our understanding of essential nutrients. Dr. Steve dives into the digestive process, the role of glucose, and the effects of modern dietary guidelines. This episode promises to enlighten you on how your body processes different macronutrients and the impact of carbohydrates on your health.   [00:01 - 04:33] The Fundamentals of Carbohydrates Introduction to carbohydrates and their role in nutrition. The basic building blocks: glucose, amino acids, and fatty acids. Essential amino acids and fatty acids vs. non-essential glucose. The evolution of dietary guidelines and their impact. [04:34 - 16:43] Digestion and Metabolism of Carbohydrates How proteins, fats, and carbs break down in the body. The role of digestive enzymes: protease, lipase, and amylase. The cephalic phase of digestion and insulin response. The role of GLP-1 and GIP hormones in managing glucose. The effects of modern medications on insulin and glucose levels.   [16:44 - 28:33]  Carbohydrates and Health Implications The liver's role in processing glucose and storing glycogen. The relationship between high triglycerides and carbohydrate intake. The myth of LDL cholesterol and cardiovascular disease. The real culprits: insulin resistance, inflammation, and small dense LDLs. [28:39 - 39:34] Good vs. Bad Carbohydrates Identifying good carbs: natural fruits and vegetables. The pitfalls of ultra-processed carbs and sugar. The toxic effects of high fructose corn syrup and seed oils. Practical dietary advice: focus on protein, fats, and minimal carbs.   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: “Human beings are the only animals on the planet that have to be told what to eat.” - Dr. Steve Hughlett “There's no such thing as an essential glucose. Your body doesn't need to eat it. Your body can make all the glucose that it needs.”  - Dr. Steve Hughlett “The cause of our obesity is all of our carbohydrate intake, especially by all these manmade foods.” - Dr. Steve Hughlett “If you have very high triglycerides. Stop eating carbohydrates.” - Dr. Steve Hughlett “High insulin, high glucose, inflammation, and small dense LDL cause deterioration of your blood vessels. And that's what causes cardiovascular disease.” - Dr. Steve Hughlett

In this episode, Dr. Steve clears up the myths about fat and cholesterol, explaining why they are important for our health. He shows how drug and food companies have wrongly made us think that fat causes heart attacks, obesity, and diabetes. Dr. Steve highlights the need for healthy fats for energy, hormones, and cell repair while pointing out that carbohydrates and bad fats are the real problems. Listen in to understand why fat is essential and how to make better food choices for a healthier life.   [00:01 - 09:53] Importance of Fat Fats and cholesterol are vital for energy storage and overall health. Macronutrients break down into amino acids (proteins), fatty acids (fats), and glucose (carbs). Fat stores energy and insulates the body, aiding in nerve repair. [09:54 - 23:10] How Fats Are Processed in the Body Proteins, fats, and carbs are broken down into amino acids, fatty acids, and glucose. Fats and proteins trigger hormones that signal fullness to the brain. Fats are absorbed via chylomicrons in the lymphatic system. VLDL, IDL, LDL, and HDL transport fats, with HDL regulating cholesterol. [23:11 -  31:32] The Benefits of Fat as an Energy Source Fat provides 9 calories per gram, over twice the energy of carbohydrates. Low insulin levels promote fat burning, while high levels cause fat storage. Healthy fats include avocado oil, coconut oil, extra virgin olive oil, tallow, lard, eggs, and butter; avoid vegetable and seed oils. High LDLs don't cause heart disease; the real culprits are high insulin, glucose, inflammation, and carbohydrate intake. [31:33 - 39:26] Closing Segment A faulty 1950s study by Ansel Keys wrongly blamed fat for heart disease. Low-fat guidelines led to increased rates of obesity, diabetes, and other diseases. Food companies promote low-fat products to boost sales, despite their negative health impacts. Fat and cholesterol are essential; avoid processed carbs and vegetable oils to maintain 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: “Fat is good for our body. Cholesterol is good, vital. We have to have it to live.” - Dr. Steve Hughlett “The nutrients your body needs is protein, fat, cholesterol, water, vitamins, and minerals. That's all it needs.”  - Dr. Steve Hughlett "The only carbohydrates you should ever eat are real God-made fruits, real God-made vegetables, and that's it.” - Dr. Steve Hughlett  “As far as a plant, the only healthy fat that you're going to get is avocado oil, coconut oil, and extra virgin olive oil.” - Dr. Steve Hughlett

In this episode, Dr. Steve delves into the critical role of protein in our diet and overall health. He explores why protein is essential for the body's structure, function, and energy regulation. From the recommended daily intake to the best protein sources, Dr. Steve provides practical advice and insights to help you optimize your nutrition. Tune in to learn how to enhance your diet with the right amount and type of protein, and understand the impact of protein on your body's processes and well-being.   [00:01 - 04:19] The Importance Of Protein Half of our body's non-water mass is protein. Proteins form bones, ligaments, tendons, organs, and skin. Enzymes from proteins drive essential chemical reactions. Proteins balance hormones and support immune function. Protein is for structure, not energy; fat is the main energy source. [04:20 -16:53] Protein Requirements and Intake RDA for protein is a minimum and often underestimated. Aim for 0.8 to 1.2 grams of protein per pound of ideal body weight. Proteins break into amino acids; animal proteins are more nutrient-dense. 20 amino acids; 9 essential must be obtained from food. Higher protein is needed during growth, illness, and injury. [16:54 -28:22] Protein Sources and Satiety Dietary protein prevents muscle and bone loss. Ghrelin hormone triggers hunger when nutrients are lacking. Cholesterol is vital for every cell, especially the brain. Protein and fat keep you fuller longer than carbohydrates. Carbs quickly convert to glucose, leading to frequent hunger. [28:23 - 37:39] Sources of Protein Excellent sources: beef, chicken, pork, fish. Lean meats for weight loss; red meats for healthy fats and omega-3s. Eggs and Greek yogurt are nutrient-dense superfoods. Prefer whey or animal protein shakes; avoid soy-based ones. Use protein powder in recipes like protein balls and egg wraps. Keep snacks like deviled eggs, beef sticks, and Greek yogurt handy.   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 structure in our body is made out of protein. Every single tissue, so our bones, ligaments, tendons, liver, brain, skin, fingernails. I mean everything, every organ is made up of protein.” - Dr. Steve Hughlett “Protein is not supposed to be used for energy.”  - Dr. Steve Hughlett “When you look at the recommended daily allowance or the RDA, these are way underestimating your protein needs.”  - Dr. Steve Hughlett “A nutrient-dense, the most protein you can get, the most amino acid you can get in a small amount is with animal protein.”  - Dr. Steve Hughlett

In this episode, Dr. Steve and his wife Theresa welcome back Angela Jenkins, who shares updates on her journey since releasing her book "Destination Real Food," which delves into the impacts of industrialized food systems on health. They discuss the importance of understanding food origins, the benefits of local food systems, and practical tips for healthier living. They also touch on Angela’s podcast, "The Well Fed Neighbor," and explore biohacking techniques like fasting and gardening for better health. Angela Jenkins, a Registered Dietitian with 32 years of experience, has explored the root causes of health issues linked to the industrialized food system. She advocates for regenerative agriculture, emphasizing its benefits for health, ecosystems, and local economies. Angela encourages everyone to grow their own food, regardless of the scale, and to enjoy the simplicity of preparing nutritious meals at home. When not immersed in her work, she loves exploring the Ozarks with her dog, Remo. Discover more about her work at www.allhealthislocal.com.   [00:01 - 05:28] Understanding Food Transparency and Real Food Introduction of Angela Jenkins and her new book "Destination Real Food." Discussion on the lack of food transparency in America. Misleading food labels and harmful hidden ingredients. Importance of knowing the source of food and asking the right questions. Challenges in identifying real food and the impact of the industrialized food system on health.  [05:29 - 19:25] The Dangers of Seed Oils and Supplement Quality Comparison of health impacts: junk food, smoking, and seed oils. Long half-life of seed oils and their harmful effects on the body. Chemical processes in oil extraction and their detrimental health impacts. Recommendations for healthier cooking oils: olive oil, coconut oil, and avocado oil. Necessity of supplements due to modern dietary deficiencies and the importance of third-party reviews. [19:26 - 38:08] Practical Steps for Healthier Eating and Living Strategies for obtaining healthier food: local sourcing and asking questions. Benefits of soil quality and regenerative agricultural practices. Importance of fasting and intermittent fasting for health. Maintaining low insulin levels for effective fat burning. Encouragement to start small with changes, like growing your own food and supporting local food systems. [38:09 - 41:53] The Well Fed Neighbor Podcast Insights Angela Jenkins and Sarah Waddell host "The Well Fed Neighbor" to promote local food systems. The podcast discusses national events' impact on local food systems. Features guests like urban homesteaders and local farmers to share real-life stories. Emphasizes reconnecting with food sources and supporting local farmers. Highlights the historical context of local food systems. [41:54 - 54:24] Fasting, Biohacking, and Practical Health Tips Advocates start with intermittent fasting. Encourages growing your own food. Criticizes the industrialized food system and harmful additives. Stresses buying local and organic produce. Recommends using third-party supplement reviews.   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: “Redeveloping food systems is going to be absolutely essential for our health moving forward.” - Angela Jenkins   “It makes all the difference in the world when you're done eating and you don't feel poorly.” - Angela Jenkins “Your health is a journey. You know, we all run up against something that kind of stops us in our tracks.” - Angela Jenkins   “Our food and our food systems are quite literally making us ill. And unless folks understand what those influences are, there's no way. There's no way to make good choices.” - Angela Jenkins “The addiction to the industrialized food is real, you know, they are coming up, they have combinations of food ingredients that keep you wanting more of it. They are well known to be doing this.”  - Angela Jenkins

In this episode, Dr. Steve dives into the third part of our diabetes series, focusing on actionable steps to prevent, stop, or reverse type 2 diabetes. Discover the critical role of insulin in managing diabetes, the impact of modern dietary guidelines, and why certain foods and medications might be making things worse. Dr. Steve emphasizes the importance of eating natural, God-made foods and reducing stress to keep your insulin levels low. Tune in to learn how simple dietary and lifestyle changes can help you take control of your health and defeat type 2 diabetes for good.   [00:01 - 05:20] The Basics of Diabetes Recap: What is diabetes? It's not just high blood glucose; it's prolonged high insulin levels. The truth about medications: Why they can't cure diabetes and may even worsen it. Understanding insulin: The body's energy storage hormone. [05:21 - 19:48] The Role of Insulin and Energy Storage How insulin levels influence fat and glucose usage in the body. Glycogen storage: Where and how your body stores glucose. The impact of insulin on fat storage and why it's crucial to keep insulin levels low. The misconceptions about dietary guidelines and their link to obesity and diabetes. [19:49 - 28:09] Food and Lifestyle Choices Foods to avoid: Man-made foods, high fructose corn syrup, and vegetable oils. The importance of reading food labels and avoiding hidden sugars and chemicals. Recommended foods: Single ingredient items, healthy fats, and proteins. Beverages to avoid and healthier alternatives like water, unsweetened coffee, and tea. [28:10 - 33:03] Practical Steps to Reverse Type 2 Diabetes The key to managing diabetes: Keeping insulin levels low by reducing stress and carbohydrates. The importance of eating natural, God-made foods. Essential dietary changes: Prioritizing healthy fats and proteins over carbohydrates.   Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate.   You can also check us out on Youtube.   Tweetable Quotes: “If you are going to eat a food with a label, make sure there's going to be less than three or four ingredients on that label.” - Dr. Steve Hughlett “You've got to change your thoughts instead of saying something sweet. Oh, you've got to have it, say something. This is sweet, this is bad for my body and I don't want it.”  - Dr. Steve Hughlett “You do not ever have to eat a carbohydrate. Your body does not need them.”  - Dr. Steve Hughlett “Keep this very simple. If it doesn't look like God made, if it's not a real meat, real fruit, a real vegetable, or water, just don't eat it.”  - Dr. Steve Hughlett “You want to get the taste of sweet out of your mouth. You don't want something sweet in your mouth because it's going to make you hungry and it's going to make you eat more.”  - Dr. Steve Hughlett

In this episode, Dr. Steve explains what diabetes really is, clearing up common misunderstandings about the condition. Discover how insulin resistance is key in developing diabetes and why controlling insulin levels is vital for good health. Dr. Steve also talks about how our bodies work to stay balanced, how diet affects insulin resistance, and the importance of being able to switch between using fat and glucose for energy. Join us to learn the basics of diabetes and prepare for our next episode on how to prevent and reverse type 2 diabetes.   [00:01 - 06:12] What is Diabetes? Explanation of diabetes not being solely about high blood sugar. The role of insulin resistance in diabetes. Homeostasis and the body's desire for balance in various levels. The pleasure center of the brain and its relation to addiction, including food addiction. [06:13 - 20:47] Insulin and Energy Storage Definition and function of insulin as an energy storage hormone. The two forms of energy storage: are glycogen (glucose bricks) and fat. Importance of metabolic flexibility: switching between fat and glucose for energy. Effects of high insulin levels: storing fat and preventing fat burning. [20:48 - 25:44] Diabetes Types and Symptoms Explanation of type 1 diabetes: lack of insulin production. Description of type 2 diabetes: prolonged high insulin levels. Introduction of double diabetes: the combination of type 1 and type 2. The three P's of diabetes: are polyuria, polydipsia, and polyphagia. [25:45 - 30:34] Long-term Effects of High Insulin and Glucose How high insulin and glucose levels damage blood vessels. The microvascular complications: retinopathy, nephropathy, and neuropathy. The macrovascular complications: are heart disease, stroke, and more. The dangers of ignoring diabetes and the progression to severe health issues.   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: “Glucose in the blood is what stimulates insulin.”  - Dr. Steve Hughlett “Diabetes is not a disease of having too high of blood sugar like everybody is trying to tell you. Diabetes is caused by insulin resistance.” - Dr. Steve Hughlett “High insulin makes us store fat. Low insulin makes us burn fat.” - Dr. Steve Hughlett “Whether you're type one or type two, you can still do very, very well by not putting glucose in your mouth.” - Dr. Steve Hughlett “When you keep your insulin levels too high for too long, you end up with insulin resistance.”  - Dr. Steve Hughlett

In this episode, Dr. Steve explores the real causes of diabetes, focusing on how it's not just about high blood sugar, but primarily about insulin problems. He clarifies the critical differences between type 1 and type 2 diabetes and discusses how our body uses insulin to manage energy from food. Dr. Steve breaks down the effects of dietary choices on our health, offering insights into how what we eat directly influences our risk of developing diabetes.   [00:01 - 08:57] Essential Roles of Insulin and Energy Sources Insulin stores and regulates energy from the food we consume. The body uses glucose for immediate energy and fat for sustained energy. Glucose provides quick energy needed during stress-related fight-or-flight responses. Fat is crucial for ongoing energy, cell renewal, hormone production, and absorbing vitamins. [08:58 - 16:03] Stress Response and Energy Management Stress triggers cortisol release from adrenal glands, stimulating glucagon production in the pancreas. Cortisol causes the liver to convert glycogen stores into glucose for immediate energy. The body uses glucose for immediate needs and fat for sustained energy, adjusting based on stress levels. Post-stress, as insulin levels drop, the body switches from using glucose to burning stored fat for energy. [16:04 - 26:29] Post-Meal Blood Glucose Dynamics Consumed glucose raises blood sugar, which is regulated to avoid kidney excretion. Glucose initially powers immediate activities, and excess replenishes liver and muscle glycogen. Surplus glucose is converted to triglycerides and stored in fat cells. Carbohydrates spike insulin, controlling fat storage and energy usage. [26:30 - 30:29] Closing Segment Managing diabetes might be simpler than thought: reducing glucose intake is key, despite common medical advice to use insulin. Lowering carbs and focusing on natural foods helps keep insulin levels low. High insulin levels from a high-carb diet can worsen insulin resistance and increase the risk of serious health issues.   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: “Diabetes is not an issue of high blood sugar or high blood glucose. That is a symptom of diabetes. Diabetes is actually due to insulin issues. It's all about your insulin.” - Dr. Steve Hughlett “When your insulin levels are high, it forces you to store fat. When insulin levels are low, It forces you to burn fat. So you cannot store fat and burn fat at the same time.”  - Dr. Steve Hughlett “If your body cannot handle the glucose load, quit eating it.”  - Dr. Steve Hughlett “Every time you eat, say, is this have a carbohydrate? Is this gonna make my insulin levels go up? And if it is, you might want to not eat it.” - Dr. Steve Hughlett

In this episode, Dr. Steve and his wife Theresa explore the essentials of goal setting. They discuss the importance of setting meaningful goals, focusing on immediate steps, and planning ahead to overcome obstacles. The episode highlights the power of positive thinking and emotional attachment in achieving goals, offering practical techniques to rewire your brain for success.   Join them for insights and motivation on your goal-setting journey.   [00:01 - 04:53]  Setting Meaningful Goals Understanding the significance of setting goals that truly matter to you. Make goals enjoyable and align them with personal growth. The importance of focusing on the next immediate step rather than the entire journey. Small business owners' examples of why knowing every step upfront can be overwhelming. [04:54 - 12:59] Planning Ahead for Goal Success Anticipate obstacles and plan your strategies in advance. Replace processed foods with healthier options by planning your meals. Rewire your brain with positive thoughts and avoid negative thinking patterns. Use an emotional attachment to your goals to keep you driven and focused. [13:00 - 21:16] Harnessing the Power of Positive Thinking The power of positive thinking and the impact of thoughts on goal achievement. Techniques for replacing negative thoughts with positive ones. The role of emotions in maintaining motivation and commitment. Stories of dramatic transformations achieved through mindset shifts. [21:17 - 28:47] Closing Segment Identify goals that truly matter and understand why you want to achieve them. Avoid overwhelm by concentrating on the immediate next step toward your goal. Anticipate challenges and create strategies to handle them in advance. Achieving small goals boosts confidence and motivates you to set and achieve more.   Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube.   Tweetable Quotes: “A goal means that there's something in your life that you want to improve.” - Dr. Steve Hughlett “The best way to keep with a goal is to make tiny steps and you continuously achieve those goals. And that gives you that momentum.” - Dr. Steve Hughlett “You have to change your thoughts in order to change your life.” - Dr. Steve Hughlett “If you plan ahead and you stick to your plan, 90 percent of the time, you're going to start believing that you're actually capable of setting this goal.” - Theresa

In this episode, Dr. Steve addresses the overuse of medications for chronic conditions like diabetes and high blood pressure, pointing out that these often only mask symptoms rather than tackle the root causes such as insulin resistance. He advocates for eliminating carbohydrates and emphasizes the health benefits of animal proteins and animal fats. Dr. Steve also highlights the manipulative practices of the pharmaceutical and food industries in shaping health policies. He argues strongly for choosing natural, unprocessed foods over industry-driven solutions, promoting informed dietary choices as essential for genuine health and well-being.   [00:01 - 06:00] Symptom Management vs. Root Causes The excessive use of medications for conditions like diabetes only treats symptoms. Insulin resistance and inflammation are true underlying health problems. Advocates for a diet rich in animal proteins and fats, and recommends eliminating carbohydrates to combat health issues. The influence of pharmaceutical and food industries on health policies and practices. [06:01 - 15:38] Unveiling the Root Causes of Modern Diseases High carb intake keeps insulin levels elevated, leading to resistance. Processed foods contain harmful chemicals that trigger inflammation. The big agribusinesses for promoting carbohydrate-heavy crops like corn, wheat, and soy, which are staples in processed foods. Food and drug companies design products to be addictive, maximizing dependency. [15:39 - 19:57]The Hidden Dangers of Modern Diets Cut exposure by choosing natural foods over processed ones. Excessive omega-6 from vegetable oils causes inflammation, unlike balanced animal fats. Fructose in processed foods fuels inflammation and disrupts health. Continuous high glucose intake leads to insulin resistance and can damage organs. [19:58 - 25:04] Exposing Misleading Health Claims Companies push profitable health myths, like the false dangers of red meat. Fiber is marketed as essential only because it doesn’t get absorbed, unlike beneficial meats. Promoted as essential by companies profiting from sugary, non-satiating foods. Highlights how commercials for unhealthy products and medications manipulate consumer perceptions. [25:05 - 32:35] Closing Segment The marketing-driven creation of "prediabetes" and lowering of A1C levels to increase drug sales. Diabetes drugs often worsen the underlying condition by increasing insulin resistance. Extensive side effects from classes of diabetic and blood pressure medications. Advocates for natural, unprocessed foods as essential for health and disease prevention.   Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube.   Tweetable Quotes: “If this is this medication you're just taking for a short period of time, that's fine. If it's a medication that they're telling you're going to be taking the rest of your life, that's not fine. That's a drug that is not curing anything.”  - Dr. Steve Hughlett “If you really want to reverse your type two diabetes, which they tell you is chronic irreversible and progressive, that's only, if you take medications for it. When you change your nutrition, you can totally get rid of this.” - Dr. Steve Hughlett “They want to teach you that they have a pill to cure your every ill. That's their motto. And that's not true.” - Dr. Steve Hughlett “The problem with the statins is the way they lower your cholesterol is actually poison your cells.” - Dr. Steve Hughlett

In this episode, Dr. Steve and his wife Theresa engage in a captivating conversation with Helen Sernett, host of the "Sleep List" podcast. Helen shares her transformation from enduring a high-stress career to becoming an advocate for the importance of sleep, sparked by her battle with insomnia. This discussion explores the serious health consequences of neglecting sleep and provides Helen’s innovative approach to promoting better sleep practices through her podcast.   Helen Sernett, a former nonprofit fundraiser, turned her life around after confronting the severe impact of a work-centric lifestyle on her health. Once a believer in the mantra "Work hard and sleep when you're dead," she experienced significant mental and physical health issues due to chronic overwork and lack of rest. Helen's recovery journey led her to appreciate the critical importance of sleep, prompting her to launch her podcast, "Sleep Lists." Through her podcast, she helps others achieve better sleep by providing soothing audio content designed to assist in falling and staying asleep. Helen is now a dedicated advocate for balanced living and the vital role of rest in maintaining health and well-being.   [00:01 - 13:09] The Origin of "Sleep List" Discussion on the serious health implications of sleep deprivation that Helen experienced. Helen shares how chronic insomnia pushed her to quit her high-stress job. The conception of "Sleep List" was born from Helen's need for sleep aids that didn't exist. The initial recordings were made on her iPhone and the evolution into a podcast. Explains the podcast's approach: soothing list readings aimed at helping listeners fall asleep. [13:10 - 36:15] Health Benefits and Lifestyle Changes from "Sleep Lists" Helen noted better mental health and fewer physical issues after improving her sleep. Improved sleep significantly increased Helen's daily productivity and energy. Emphasizes the need for dietary changes and sleep prioritization for overall health. Helen advocates for recognizing sleep's essential role in health, comparable to diet and exercise. [36:16 - 50:58] Sleep Strategies and Personal Anecdotes Emphasizes the restoration benefits of lying still and pretending to sleep. Suggests staying in bed during early wake-ups to maintain restfulness. Recommends controlling light exposure and minimizing noise for better sleep. Avoid heavy meals close to bedtime to aid digestion and enhance sleep quality. [50:59 - 56:29] Closing Segment Advises against consuming sugar, carbs, and caffeine before bed to prevent sleep disruption. The benefits of incorporating protein in the last meal to sustain fullness and support sleep. Recommends investing in quality bedding that suits personal needs for better sleep management. The importance of temperature regulation and a dark, quiet environment to enhance sleep quality.   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.   Connect with Helen: https://www.sleeplists.com/ Sample of "Sleep Lists" podcast of presidents List of Presidents: Click Here   Tweetable Quotes: “Good sleep impacts all of the same areas of health that diet and exercise impact and it takes up a third of our day, a third of our lives.” - Helen Sernett   “Even just resting still and pretending to sleep has some of the benefits of sleep.”  - Helen Sernett   “When we're sleeping, we're able to create new habits and some of the habits that I had to create from being depressed was to stop thinking negatively and to reflect on the moment and things that make me happy or bring me joy.” - Helen Sernett

In this episode, Dr. Steve delves into the mechanics of blood pressure medications, discussing their functions, the body’s natural blood pressure regulation system, and the significant side effects they can cause. He highlights the interconnectedness of Type 2 diabetes and high blood pressure, emphasizing the role of lifestyle and diet in managing these conditions. Dr. Steve critically examines the pharmaceutical industry’s influence on medical standards and advocates for a return to natural foods to reduce medication dependency.   [00:01 - 06:13] Blood Pressure Medications Overview Blood pressure medications treat symptoms rather than curing the underlying condition. Historical perspective on how blood pressure standards have been lowered over time by pharmaceutical companies. Impact of diet on blood pressure and insulin resistance. [06:14 - 14:15] ACE Inhibitors and Receptor Blockers The renin-angiotensin system and how ACE inhibitors work. The shift from natural remedies to pharmaceutical interventions in blood pressure management. Adverse effects of ACE inhibitors and the importance of consulting a doctor when pregnant. [14:16 - 19:59] ARBs and Alpha Blockers Angiotensin Receptor Blockers (ARBs) and their function in managing blood pressure. Overview of Alpha-blockers and their role in blood vessel dilation. Insight into the complications and multiple adverse effects of these medications. [19:60 - 30:06] Beta Blockers and Other Medication Classes The function of Beta-blockers in slowing the heart rate to manage blood pressure. Introduction to other classes of blood pressure medications like Calcium Channel Blockers and Diuretics. Warnings about the potential severe adverse effects of these medications. [30:07 - 33:30] Closing Segment Avoid reliance on medications and adopt a healthier lifestyle. The importance of eating unprocessed, natural foods and avoiding man-made products. Return to traditional eating habits to improve overall health and reduce medication dependence.   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: “All blood pressure medications do is treat the symptom of high blood pressure. It doesn't do anything to cure it.” - Dr. Steve Hughlett   “Anytime you take a pill to take care of a problem, it is never curing that problem. It is only symptomatic relief.” - Dr. Steve Hughlett “Drugs that act directly on the renin-angiotensin system can cause injury and death to the developing fetus.”  - Dr. Steve Hughlett

In this episode, Dr. Steve and his wife Theresa delve into the significance of goal setting and prioritizing life's essentials using their F.I.R.S.T. values for their framework—Financial, Intellectual, Relational, Spiritual, and Train Physical goals. They share insights on how effective goal-setting directs one's personal journey and enhances fulfillment and purpose.   [00:01 - 03:38]  The Importance of Setting Goals Discussion on why setting goals is crucial for personal development. Differentiate passive existence from active goal-oriented living. How unintentional goals like maintaining a home implicitly shape our actions. Encouragement to set goals that enhance joy and personal satisfaction. [03:39 - 08:44] Understanding Values Through "Big Rocks" Introduction to Stephen Covey's "big rocks" metaphor for prioritizing life's important aspects. Explanation of sorting life priorities: big rocks, gravel, and sand. The concept of big rocks represents core personal values. Reflection on how this principle has guided the hosts' life choices. [08:45 - 15:02]  Aligning Goals with Personal Values Exploration of the FIRST acronym (Financial, Intellectual, Relational, Spiritual, Trained Physical) as a framework for setting goals. Importance of aligning goals with personal values to ensure meaningful achievements. How mismatched goals can lead to dissatisfaction in work and personal life. Setting and pursuing personal goals rather than conforming to others' expectations. [15:03 - 21:38] Practical Goal-Setting Strategies Tips for listing potential life goals and stretching personal aspirations. Importance of writing down goals to avoid getting lost in daily trivialities. Strategies for organizing goals under the FIRST values to maintain focus. The role of prioritization in achieving goals effectively. [21:38 - 31:27] Closing Segment The benefits of journaling for keeping track of progress towards goals. How weekly goal reviews can prevent feeling overwhelmed and keep priorities clear. Maintaining goal focus influences daily choices and enhances life fulfillment. Regular goal-setting fosters personal development and boosts self-confidence.   Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube.   Tweetable Quotes: “If you don't set a goal, you're just gonna be doing everybody else's goals.”  - Theresa Hughlett “When you're journaling every week, it keeps it in top of mind. It's top of mind awareness.” - Dr. Steve Hughlett “If you're unhealthy and you realize you need to change, you won't improve or stay the same without a plan.”  - Theresa Hughlett

In this episode, Dr. Steve interviews Dr. Joseph and explores why people visit the dentist and how oral health is closely linked to overall bodily health. They delve into the impacts of diet on dental health, the effectiveness of dental practices, and the crucial role of early dental visits. Dr. Joseph Dills, DDS, based in Springfield, MO, is a dedicated partner at Parkcrest Dental Group. A Drury University and UMKC School of Dentistry alum, Dr. Dills has practiced dentistry since 2001, focusing on restorative, cosmetic, and implant dentistry. His commitment to professional development and community involvement is evident from his roles in the Rotary and on the board of the Children’s Smile Center, as well as through his active participation in church and community services. Married to Kellie for 22 years and a father of two, he enjoys golf, paddle boarding, and running, embodying his belief in the importance of whole body health.   [00:01 - 17:39] Understanding Dental Visits People often visit dentists due to pain, similar to responding to a car's check engine light. Introduce children to the dentist six months after the first tooth appears to prevent future issues. Diets high in sugars and refined carbohydrates can significantly increase the risk of tooth decay and gum disease. Maintain oral hygiene through regular brushing, flossing, and using fluoride toothpaste to strengthen enamel. [17:40 - 29:30] The Impact of Diet on Oral Health Diets high in sugars and carbohydrates increase the risk of tooth decay and gum disease. Regular chewing of firm foods like vegetables and meats strengthens the jawbone and teeth. A healthy diet supports good dental health; systemic health directly affects oral conditions. Maintaining good oral hygiene practices and regular dental check-ups can prevent complex dental issues. [29:31 - 42:13] Effective Oral Hygiene Practices Tongue scraping reduces mouth bacteria significantly. Swishing coconut oil can decrease oral bacteria but is less efficient than brushing. Electric toothbrushes are preferred for their effectiveness and gentleness on gums. Avoid sugary and acidic drinks; opt for water and nutrient-rich foods to improve oral health. [42:14 - 01:08:00] Debunking Myths and Emphasizing Preventative Care Sugar significantly contributes to tooth decay by creating an acidic environment that harms teeth. Saliva neutralizes acids and remineralizes teeth with essential minerals. Cavities arise from poor diet and hygiene, not calcium loss from pregnancy or genetics. Myths such as "sugar dissolves quickly so it doesn't cause cavities" and "pregnancy depletes calcium from teeth" are incorrect. Regular dental visits catch early signs of serious conditions like oral cancer and maintain overall oral 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: “What I eat affects what I do. What I do also affects what I eat.”  - Dr. Joseph Dills “Diet impacts the body, yes, but it also impacts the teeth.” - Dr. Joseph Dills “The earlier tooth decay starts in the mouth, the more severe the problem for a lifetime.”  - Dr. Joseph Dills  

In this episode, Dr. Steve and his wife, Theresa, share transformative insights on making lifestyle changes by starting with your thoughts. They introduce the concept of “pre-deciding” as a daily and weekly foundational step to commitment, emphasizing the power of mindset in achieving personal health and wellness goals.   [00:01 - 06:27] Pre-Deciding to Commit The significance of deciding in advance to commit to lifestyle changes. How changing your thoughts is the first step toward any lifestyle change. Share personal experiences on the effectiveness of planning meals and activities. The risk of falling back into old habits due to tiredness or stress highlights the value of pre-decision. [06:28 - 15:29] Building a Healthy Lifestyle Shifts focus from quick fixes to long-term mindset changes for health improvements. Use one's time and energy, referencing Einstein's theory of relativity to underscore the relativity of time in lifestyle changes. The significance of setting realistic, small goals to building momentum and confidence. [15:30 - 21:44] Nutrition and Physical Well-being Advocacy for consuming real, chemical-free foods for better health. Movement, stretching, and outdoor activities as essential components of a healthy lifestyle. The importance of adequate sleep and hydration for overall well-being. [21:45 - 28:03] Closing Segment The power of gratitude, meditation, and prayer in maintaining a positive outlook and coping with stress. Avoid the pitfalls of negative media and focus on blessings and positive aspects of life.   Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube.   Tweetable Quotes: “Don't be focused on time, how fast you can get this off. It's not about speed. It's about going in the right direction.” - Dr. Steve Hughlett “Whatever you pre-decide stick to it.” - Dr. Steve Hughlett “Don't eat for comfort, eat for nutrition.” - Dr. Steve Hughlett

In this episode, Dr. Steve dives into the adverse effects of diabetic medications. He uncovers the hidden risks behind common treatments, such as Sulfonylureas, Thiazolidinediones, Metformin, GLP-1 Agonists, DPP-4 Inhibitors, and SGLT2 Inhibitors. Learn how these medications may exacerbate insulin resistance and contribute to serious health complications. Gain insight into the importance of nutrition and making informed dietary choices to mitigate medication dependency and promote long-term health.   [00:01 - 08:35] The Diabetes Medication Dilemma Diabetes drugs may reduce blood sugar but can also increase insulin resistance. Diabetic medications treat symptoms rather than addressing the root causes. Managing diabetes effectively requires focusing on nutrition rather than relying solely on medication. Processed foods lack nutrients, contributing to diabetes progression and poor health.   [08:36 - 17:54] The Importance of Proper Nutrition Breaks down the essential components of a nutritious diet: protein, fat, vitamins, and minerals. Challenges common misconceptions about dietary needs, particularly the unnecessary emphasis on carbohydrates. Highlights the risks of man-made foods and advocates for whole, unprocessed foods for optimal health.   [17:55 - 23:28] Diet's Impact on Medication and Health Poor diets increase medication dependence and side effects. Some diabetes drugs may worsen insulin resistance. Statins lack proof of heart disease prevention and pose risks. Nutritional changes have significantly driven up diabetes globally.   [23:29 - 33:37] Diabetic Medication Adverse Effects Sulfonylureas: 33 adverse effects including heart issues and low blood sugar. Thiazolidinediones: 24 adverse effects, risk of bladder cancer, heart failure; black box for heart failure. Biguanides (Metformin): 28 adverse effects, mainly GI issues, B12 deficiency; black box for lactic acidosis. GLP-1 Agonists: 50 adverse effects, risks include kidney injury, thyroid tumors; investigating links to suicidal thoughts. DPP-4 Inhibitors: 25 adverse effects, including severe joint pain and heart failure. SGLT2 Inhibitors: 31 adverse effects, risks of kidney injury, bone fractures, amputations.   [33:38 - 36:59] Closing Segment             Every meal choice directly influences health and potential medication dependence. Understanding the connection between diet and health allows for conscious, healthier eating decisions. Prioritizing convenience or emotional eating can lead to adverse health effects and increased medication. Making informed dietary choices is crucial for long-term health and avoiding the cycle of medication dependency.   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 drug has adverse effects.” - Dr. Steve Hughlett   “The more adverse effects you have, the more money they make, because more drugs that can put you on and the more adverse effects you have.” - Dr. Steve Hughlett   “All medications, they may fix one thing, but they have multiple adverse effects.” - Dr. Steve Hughlett             “If you're addicted to carbohydrates, if you're eating for that, you're going to eat the types of foods that's going to put you on these medications.” - Dr. Steve Hughlett

In this episode, Dr. Steve dives into the intricate world of diabetic medication. With over 30 years of experience as a doctor of pharmacy, he expertly breaks down the mechanisms, histories, and main issues, including adverse effects, of six primary classes of diabetic drugs. This discussion sheds light on the fact that while these medications address symptoms, the real key to overcoming diabetes lies in dietary changes, not drugs.   [00:01 - 08:58]  Sulfonylureas And Thiazolidinediones Sulfonylureas: Stimulate insulin production; associated with weight gain and insulin resistance. First discovered in 1942, with advancements leading to a new generation in 1984. Thiazolidinediones: Boost insulin sensitivity but risk serious side effects.. The increase in type 2 diabetes and new medication classes correlate with dietary shifts towards higher carbohydrate intake.   [07:11 - 19:31] Biguanides And GLP-1 Agonists Metformin: Reduces glucose production; U.S. approved in 1994 due to lactic acidosis risks. GLP-1 Agonists: Popular for weight loss; may increase insulin resistance. Potential for insulin resistance and side effects like nausea and gastroparesis.   [13:37 - 27:35] DPP-4 Inhibitors And SGLT2 Inhibitors         DPP-4 Inhibitors: Regulate insulin by blocking the DPP-4 enzyme. May worsen insulin resistance in type 2 diabetes. SGLT2 Inhibitors: Facilitate glucose excretion via urine without altering insulin levels. Provide cardiovascular and renal benefits but risk of ketoacidosis.   [27:36 - 33:52] Closing Segment Stress on diet over medication for diabetes management. Recommends a diet rich in meat and fats for fullness and nutrients. Urges a shift towards nutrient-rich foods to potentially reverse diabetes.   Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube.   Tweetable Quotes: “If you're taking Ozempic or anything like that just to make yourself feel full, stop the drug and eat meat and fat, and you'll do the same thing without all these problems.” - Dr. Steve Hughlett   “If you're on metformin, that's great, but you can get off; but you have to change your nutrition before you can do that.”  - Dr. Steve Hughlett   “Keeping your blood glucose levels low is the key to decreasing heart attacks and stroke. That's a lie.” - Dr. Steve Hughlett

In this episode, Dr. Steve talks about what Type 2 diabetes really is, explaining why it's not just about sugar levels but mainly about our insulin levels and inflammation due to what we eat and our body's reaction to it. He discusses how changing what we eat is much more important and much more effective than medications, with all of their numerous adverse effects, in dealing with diabetes. Dr. Steve also sheds light on how ultra-processed foods cause health problems by both increasing insulin levels and increasing inflammation in our bodies and offers tips for eating better to improve your health.   [00:01 - 07:11] Understanding Type 2 Diabetes Type 2 diabetes is characterized by high glucose levels, but this is a symptom rather than the cause. The root causes are insulin resistance and inflammation throughout the body. Key strategies include maintaining low blood glucose levels to prevent insulin resistance and avoiding environmental and dietary chemicals that contribute to inflammation.   [07:12 - 18:22] Dietary Guidelines and Type 2 Diabetes The shift in dietary guidelines in 1977 promoted increased carbohydrate intake, leading to higher diabetes rates. There is no such thing as an essential carbohydrate; our bodies can produce glucose through gluconeogenesis. The emphasis on plant-based carbohydrates and the reduction in animal-based foods contribute to increased insulin resistance and type 2 diabetes prevalence.   [18:23 - 23:10] The Impact of Food Industry Practices Food companies profit from promoting processed foods over natural, God-made foods, contributing to the diabetes epidemic. Obesity and diabetes rates have soared from 5% to 40-50% since the change in dietary guidelines. Insulin resistance and inflammation, crucial factors in type 2 diabetes, are exacerbated by continuous high glucose intake and processed foods.   [23:11 - 32:16] Closing Segment Eliminating man-made, ultra-processed foods and focusing on animal-based proteins and fats can reverse type 2 diabetes. Type 2 diabetes is portrayed as incurable to maintain the profitability of food and pharmaceutical industries. Opt for nutrient-rich, whole foods to prevent type 2 diabetes and boost 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: “High glucose is just a symptom of type two diabetes. That's not the cause. The cause of type two diabetes is insulin resistance and inflammation all throughout your body.” - Dr. Steve Hughlett   “You don't have to eat any carbs at all ever, and you'll be doing perfectly fine.” - Dr. Steve Hughlett   “The only reason [Type 2 diabetes] is a long term chronic disease is because you keep eating the same food.”  - Dr. Steve Hughlett

In this episode, Dr. Steve dives into the critical topic of the A1C laboratory test, an essential tool for monitoring blood sugar levels and managing diabetes. He aims to give listeners the knowledge they need, explaining why the A1C test is crucial for people with obesity and type 2 diabetes. Dr. Steve shows how A1C levels and average blood sugar are connected and how diet affects these important health signs. He supports eating more animal proteins, highlighting how good nutrition can prevent and reverse diabetes and improve health.   [00:01 - 03:32] Understanding A1C Tests A1C tests are crucial for managing blood glucose in obesity and type 2 diabetes. The US faces high obesity and type 2 diabetes rates compared to countries like China and Japan. Man-made foods with harmful ingredients fuel the health crisis. Type 2 diabetes is caused by insulin resistance, manageable through diet.   [03:33 - 10:41] Understanding Hemoglobin A1C A1C measures glucose attachment to hemoglobin over 3-4 months, reflecting recent blood glucose levels. Red blood cell lifecycle links to hemoglobin's oxygen transport and glucose attachment. Hemoglobin function in gas exchange is pH-dependent, affecting oxygen and carbon dioxide transport. Differentiates adult (A) from fetal (F) hemoglobin, focusing on adult hemoglobin's glucose attachment.   [10:42 - 17:09] Understanding A1C and Glucose Levels A1C measures glucose bonded to hemoglobin, indicating 3-4 month blood sugar averages. Various factors, including iron levels and certain health conditions, impact A1C accuracy. EAG calculators translate A1C levels to average glucose, aiding in blood sugar monitoring. Revised A1C standards post-2009 reflect controversial shifts in diabetes diagnosis criteria.   [17:10 - 22:07] Closing Segment A1C, or hemoglobin A1C, measures glucose attached to hemoglobin, indicating average blood sugar levels. A1C below 8 is manageable without diabetic medication; focus on reducing carbohydrate intake. Reject the myth that type 2 diabetes is irreversible; proper nutrition can improve insulin resistance and health overall.   Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube.   Tweetable Quotes: “The more carbohydrates you eat, the more glucose you're putting in your body, the higher insulin levels go and the more insulin resistance you get.”  - Dr. Steve Hughlett   “Type 2 diabetes is not a problem of high blood glucose. That is a symptom of the underlying problem. The actual problem is insulin resistance.”  - Dr. Steve Hughlett “An A1c that's less than eight, you're still fine. You do not need to be on diabetic medications if you will change your nutrition.” - Dr. Steve Hughlett “Anything that affects your red blood cells will also affect your A1C.” - Dr. Steve Hughlett

In this episode, Dr. Steve explores the term "pre-diabetes," tracing its origins, diagnostic changes, and the influence of dietary shifts and pharmaceutical interests. He emphasizes the critical role of nutrition in managing blood sugar levels and questions the expanding definition of pre-diabetes in public health.   [00:01 - 08:12]  Historical Insights on Diabetes and Nutritional Guidelines Introduction to the concept of pre-diabetes encountered at health conferences. High blood sugar indicates insulin resistance, advocating for addressing underlying causes. Introduction of "pre-diabetes" term in 2001 by ADA, and its implications. The term "pre-diabetes" was introduced in 2001, leading to confusion and controversy.   [08:13 - 15:34] The A1C Criteria and its Implications How the A1C test measures blood sugar and its role in identifying diabetes. Revision of the A1C criteria over time, from 9% to 6%, and then to 5.7% by the ADA. The creation of 72 million more potential diabetic patients in the US by lowering the A1C threshold. The influence of drug companies and financial incentives on the expanded definition of pre-diabetes.   [15:35 - 21:22] Reassessing Pre-diabetes Treatment and Its Consequences 2018 research shows many pre-diabetics return to normal A1C levels without intervention. Surge in diabetes drugs post-1980s, despite lack of new medications in preceding decades. Over 100 new treatments targeting pre-diabetes, despite lack of evidence to prevent diabetes. Medication for pre-diabetes is often prescribed off-label, raising concerns about efficacy and safety. Financial incentives drive lower A1C thresholds, increasing potential patient numbers.   [21:23 - 29:20] Closing Segment The critical role of nutrition in reversing type 2 diabetes and the limitations of diabetic medications. The expansion of the pre-diabetes definition and its financial benefits for various stakeholders. Criticizes the broad definition of pre-diabetes, leading to unnecessary medication for many. Emphasizes nutrition as an effective strategy for diabetes prevention and management.   Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube.   Tweetable Quotes: “The main reason for this is because of financial conflicts. That's why they came up with the term prediabetes. That's why they keep dropping the A1C lower and lower because they get more and more people.“  - Dr. Steve Hughlett   “The reason why you're gonna go from pre-diabetes to diabetes is because you never change your nutrition habits.”  - Dr. Steve Hughlett  “All medications have adverse effects. They're gonna fix one thing and they're gonna mess a lot of things up.” - Dr. Steve Hughlett  “The only way to treat truly treat type two diabetes is to change your nutrition.” - Dr. Steve Hughlett

In this episode, Dr. Steve explores the truth about statins through the book "How Statin Drugs Really Lower Cholesterol and Kill You One Cell at a Time" by James and Hannah Yosef. He challenges the effectiveness and safety of statins, reveals their side effects, and questions the pharmaceutical industry's claims. This insightful discussion urges listeners to seek informed healthcare advice and consider the role of diet in maintaining health.   [00:01 - 08:58] Opening Insights about Learning Statins Dr. Steve shares a personal goal of daily reading, leading to the discovery of a significant book on statins. Introduction of the book "How Statin Drugs Really Lower Cholesterol and Kill You One Cell at a Time" by James and Hannah Yosef. Emphasis on the podcast being for educational purposes, not medical advice.   [08:59 - 15:48] The Reality of Statins Explained Discussion on what statins are and their widespread promotion by pharmaceutical companies. Critical examination of statins' mechanism of action and their actual effects on the body. Insight into the misconception about cholesterol and LDL levels related to heart disease.   [15:49 - 25:23] Unveiling the Truth Behind Statin Effects Statins' role in blocking vital cell functions, leading to potential cell death. Highlights the low reporting rate of statin side effects. Lists various health issues linked to statin use.   [25:24 - 30:33] Closing Segment Discusses pharmaceutical companies' misleading practices. Urges conversations with doctors about statins. Advocates for nutrition over medication for 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: “Lowering LDLs the way these do is the worst thing you can do for your body, and it actually does kill you one cell at a time.”  - Dr. Steve Hughlett   “With statins, these are not adverse effects. These are direct effects. This is exactly how statins work. They work to starve and kill your cells.” - Dr. Steve Hughlett   “Yes, statins do lower your blood cholesterol, but no, there's no reason to do that.” - Dr. Steve Hughlett   “This is exactly how statins work. They work to starve and kill your cells.”  - Dr. Steve Hughlett 

In this episode, Dr. Steve continues to unravel the intricacies of our carbohydrate addiction. He provides practical tips for overcoming addictive eating patterns, emphasizing the importance of understanding nutritional misinformation and fostering a supportive environment. [00:01 - 08:51] Understanding Food Addiction Design Recap of the part 1 episode on the origin of food addiction. Discussion on the 5 A's of the addiction model: age, advertising, availability, affordability, and addictive substances. Impact of food addiction on health and the economy. Importance of breaking free from addictive food patterns for personal health and well-being. [08:52 - 16:39] Optimizing Health Through Nutrient-Dense Eating Embrace a meat-based diet rich in essential nutrients like fat and protein. Challenge deceptive marketing tactics employed by food and drug industries. Educate yourself on the truth behind fat, cholesterol, and cardiovascular health. Empower your health journey by prioritizing nutrient-dense, God-made foods over processed alternatives. . [16:40 - 32:38] Revamping Your Nutrition Plan Identify problematic foods causing adverse reactions. Eliminate processed foods with gluten, added sugars, and artificial additives. Prioritize nutrient-dense options like real meats and healthy fats. Seek support from community groups to overcome carbohydrate addiction and improve health.  [32:39 - 34:26] Closing Segment  Assistance is available to break free from unhealthy food cycles. Developing programs to guide towards healthier lifestyle choices. Utilize resources like books, podcasts, and documentaries for education. Remain vigilant against biased sources influenced by food and drug companies. 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 is vital to life.” - Dr. Steve Hughlett “They said this is your fault if you're obese. You need just to eat less food and exercise more. It's a lie.” - Dr. Steve Hughlett “Do not believe that high cholesterol causes cardiovascular disease. It is a lie.” - Dr. Steve Hughlett “If you eat all this toxic sludge that is man-made, there are no nutrients in it, so your body still will remain hungry, and you'll be hungry all through the day. Again, that's by design.” - Dr. Steve Hughlett

In this episode, Dr. Steve sheds light on how our carbohydrate addiction is not our fault but rather a result of intentional design. He explores the manipulation tactics used by food and drug companies and offers insights into breaking free from this cycle.   [00:01 - 07:15] Understanding the Influence of Processed Foods Recognition of widespread carbohydrate addiction as a result of intentional industry manipulation. Historical insights into tobacco companies' shift to promoting food addiction. Analysis of marketing strategies, like the "5 A's" model, used to perpetuate addiction. Clarification that addiction is not a personal failing but a consequence of deliberate marketing tactics.   [07:16 - 17:33] Impact of Advertising on Carbohydrate Addiction Surge in advertising targeting children, promoting sugary, fatty foods. Correlation between advertising and rising obesity rates. Ultra-processed foods are made widely available via vending machines, checkout stands, and gas stations. The affordability of nutrient-poor foods reinforces addiction to cheap ingredients.   [17:34 - 26:53] Brain Manipulation by the Food Industry Brain Structure: Prefrontal cortex for reasoning vs. Limbic system for pleasure. Addiction Cycle: Limbic system overrides logical thinking, fostering cravings. Deceptive Marketing: Ads promote addictive foods, mocking moderation. Peer Influence: Mirror neurons mimic behaviors, impacting lifestyle choices.   [26:53 - 31:03] Closing Segment Acknowledging Carbohydrate Addiction and Its Causes Seeking Support and Avoiding Commercial Influence Embracing Natural, Unprocessed Foods   Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube.   Tweetable Quotes: “There is not a single medication that cures one thing without causing all kinds of damage throughout other parts of your body.” - Dr. Steve Hughlett   “Once you start this addictive road, you can't think logically anymore. And again, this is all by design.”  - Dr. Steve Hughlett   “Please realize this is not your fault. This truly is by design, they make their food so you cannot stop eating it.” - Dr. Steve Hughlett   “That is by design. They want to get these kids as young as possible to be addicted to sugar, to be addicted to carbohydrates.”  - Dr. Steve Hughlett

In this episode, Dr. Steve interviews Jason Bekebrede about his transformative journey toward healthier eating habits. From dissecting food labels to avoiding processed foods, Jason shares insights on making nutritious choices and the positive impact on his health. The interview explores the impact of nutrition on overall well-being and inspires others to embrace a quality life through mindful eating.   Jason Bekebrede, a 46-year-old business owner and Drury University graduate, is the proud owner of Monticello Custom Homes & Remodeling. Married to Leigh for 15 years, he is a devoted father to 10-year-old Campbell and 7-year-old Ethan. Jason's journey to health began when faced with the prospect of cholesterol medication alongside existing blood pressure prescriptions. Opting for a transformative approach, he embraced nutritional changes inspired by Dr. Steve's book, "Your Plate Is Your Fate." Nine months later, Jason's lab results reflected remarkable improvements, affirming his commitment to a cleaner, healthier, and medication-free lifestyle.    [00:01 - 11:07] Revitalizing Health Through Nutrition: Jason's Journey Jason's initial health concerns and doctor's recommendations for medications. Detailed analysis of Jason's lab results, showcasing significant improvements in cholesterol levels and ratios. Reflections on dietary changes, including reduced carb intake and moderation in indulgences like juices and sweets.   [11:08 - 32:31] Lifestyle Transformation Understanding food as essential nourishment rather than mere cravings. Acknowledging the design of food and drug industries to profit from sickness. Encouraging a shift from medication to nutrition for holistic well-being. Noticing carb-heavy choices in restaurants, emphasizing portion awareness.   [32:31 - 43:38]  Elevating Health Through Simple Changes Prioritizing protein-rich breakfasts and incorporating healthier twists into family meals. Suggesting tweaks to favorite meals, choosing healthier options, and promoting ingredient awareness. Exploring the impact of carbs and vegetable oils, sharing reduced pain experiences, and success stories in ditching gout meds. Increasing exercise, noting mood improvements, mental clarity, and an overall boost in productivity.   [43:38 - 01:05:42] Closing Segment Successfully sharing nutritional insights with family, encouraging healthier choices. Exposing the influence of drug companies, highlighting the need for nutritional solutions over medication. Emphasizing the simplicity of adopting a nutrient-focused lifestyle for long-term well-being. Inspiring individuals to prioritize nutrition, dispelling myths surrounding common health issues.             Sharing the success story of getting off blood pressure medication through nutrition.   Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube.   Tweetable Quotes: “The book obviously helped a lot because it was, I mean, you laid it out pretty well in there. About what was good, what was bad, and all that.” - Jason Bekebrede   “It's a great way to go just to try and push it to that next level if it's when you're working out and you want to get better results out of it, or just, you want to fend off the chances of that, all those medications coming your way.”  - Jason Bekebrede   “It's rare that I have any foot pain now. It's kind of blew my mind that it was tied to either, you know, both what I was eating and my weight at that time that I was just putting that much more pressure on my feet.”  - Jason Bekebrede

In this episode, Dr. Steve delves into the importance of dietary fiber in nutrition. He breaks down misconceptions and debunks six key fiber myths. From its role in constipation to its impact on heart health and colon cancer, Dr. Steve provides valuable insights. Learn why focusing on real meat and essential nutrients may be a better approach to good nutrition. Discover the truth about fiber and its place in a healthy diet.   [00:01 - 07:52] Understanding Dietary Fiber Dr. Steve clarifies the role of fiber in nutrition. Explanation of macronutrients: protein, fat, and carbohydrates. Highlighting the absence of essential carbohydrates for a healthy body. Understanding soluble and insoluble fiber and their effects on digestion. [07:53 - 21:12] Debunking Fiber Myths - Part 1 Myth 1: Fiber cures constipation – The effect of fiber on constipation depends on your water intake. Myth 2: Fiber lowers blood cholesterol – Cholesterol is essential for hormones, vitamins, and cellular repair. Myth 3: Fiber prevents blood sugar spikes – Fiber doesn't eliminate the need to control carbohydrate intake. Myth 4: Fiber aids in satiety and weight loss – The role of fiber compared to a diet rich in meat and animal fat. [21:12 - 29:27]  Debunking Fiber Myths - Part 2 Myth 4: Fiber helps with satiety and weight loss - Eating real animal meat and fat keeps you feeling full without needing fiber. Fiber doesn't eliminate the need to control carbohydrate intake. Myth 5: Fiber helps with heart health - Animal fat provides essential short-chain fatty acids for heart health. Myth 6: Fiber protects you from colon cancer - Undigested fiber in the colon can lead to inflammation and weaken colon cells, potentially exacerbating colon cancer. Low to no-carbohydrate diets can reduce inflammation. [29:28 - 35:19] Closing Segment Carnivore diet provides essential nutrients and keeps you full. Eating seasonal, locally sourced fruits and veggies is recommended. Plant toxins, pesticides, and herbicides can harm your health. Avoid ultra-processed foods and support local farmers for better nutrition.     Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube.   Tweetable Quotes: “Atherosclerosis is caused by out-of-control inflammation and high insulin and high glucose levels. Cholesterol is not what causes atherosclerosis.” - Dr. Steve Hughlett   “So whether it, whether fiber causes constipation or whether it causes or it helps with constipation totally depends on how much water you have in your bowel.” - Dr. Steve Hughlett   “High fiber diet may help reduce your cholesterol, that doesn't mean it's a good thing.” - Dr. Steve Hughlett

In this episode, Dr. Steve addresses the real causes of obesity, challenging common misconceptions promoted by drug and food companies. He explores the body's homeostasis mechanism and its impact on weight and explains how processed carbohydrates disrupt natural hunger regulation through hormones like leptin and ghrelin. Dr. Steve also highlights the true nature of type 2 diabetes as a symptom of insulin resistance, not solely high blood glucose. The episode emphasizes the importance of choosing natural foods over processed ones to combat obesity and maintain overall health.   [00:01 - 06:03] Understanding Obesity: Differing Perspectives Contrast between drug/food company views and nutrition science. Importance of homeostasis in body functioning, including temperature, pH, and essential nutrient levels. Concept of body weight set point and its regulation through metabolism and hunger. [06:04 - 11:31] Role of Hormones in Appetite and Metabolism Influence of leptin from fat cells on satiety and ghrelin from the stomach on hunger. Impact of carbohydrates on constant hunger due to lack of nutrient density. Mechanisms of the body in regulating glucose, involving fat as a primary energy source. [11:32 - 16:54] Insulin Resistance and Type 2 Diabetes The misconception of type 2 diabetes as solely high blood glucose; is actuality of insulin resistance. Overstimulation of pleasure centers in the brain leads to resistance (sugar and cocaine analogy). The relationship between excessive carbohydrate intake and insulin resistance. [16:55 - 29:55] Dietary Impact on Insulin and Glucose Regulation Effects of carbohydrate digestion and insulin production on the body's glucose management. Medications for type 2 diabetes often exacerbate insulin resistance. Importance of reducing carbohydrate intake for managing type 2 diabetes. [29:56 - 34:18] Closing Segment Development of fatty liver disease and other organ failures due to excessive carbohydrate intake. The gradual impact of carbohydrates turning into fat and causing organ damage over the years. Emphasis on choosing natural, nutrient-rich foods and avoiding processed carbohydrates for health.   Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on YouTube.   Tweetable Quotes: “The reason you're on a maintenance medication is because you do not eat the proper amount of food.” - Dr. Steve Hughlett   “Your body weight set point is a place that your body has found is comfortable for you. It's not necessarily the healthiest, but it knows what your activity level is and it knows what types of food you tend to put in your mouth.” - Dr. Steve Hughlett   “If you want to lose weight, it's not about exercising. It's about what you eat.” - Dr. Steve Hughlett   “You don't just decrease calories and exercise more. You have to change the nutrition you put in your mouth.” - Dr. Steve Hughlett   “The reason you have a high blood glucose is because you have insulin resistance. That is what type 2 diabetes is.” - Dr. Steve Hughlett

In this episode, Dr. Steve interviews Linda Gill about reversing her pre-diabetes and high cholesterol through diet changes. Inspired by the book "Your Plate is Your Fate," Linda cut out unhealthy foods, focusing on proteins, vegetables, and healthy fats. Her story highlights the power of nutrition in improving health, challenging conventional medication-based approaches. Linda Gill is 76 years old.  She retired at age 68. She has always worked in health care from nursing homes to a podiatry office to taking care of special needs adults.  She still works as a volunteer at a hospital once a week and is the proud mother of 2 wonderful children.   [00:01 - 19:59] Linda Gill's Transformation Journey At 76 years old, Linda faced health challenges like pre-diabetes and high cholesterol, weighing 154 pounds. Inspired by "Your Plate is Your Fate," she cut out sugars and processed foods, leading to healthier eating habits. Linda's diet overhaul resulted in a 30-pound weight loss and significant improvements in her cholesterol and triglyceride levels. Her journey highlights the importance of diet awareness and discipline, proving health can be transformed at any age   [20:00 - 34:09]  Linda's Path to Wellness Stresses the value of regular movement, not just intense exercise. Adjusted diet to include salads, veggies, and moderate meat. Emphasizes protein and healthy fats importance. Focuses on balanced food choices and moderation for sustained health   [34:10 - 45:45] Linda's Advice for Healthy Aging Linda emphasizes that age shouldn't be a barrier to starting healthy habits. Her decision to eat healthier was influenced by alarming lab results and insights gained from book  "Your Plate is Your Fate." Her healthcare career highlighted the downsides of over-medication.         The importance of staying informed about health and nutrition, including local food sourcing [45:46 - 59:25] Closing Segment Challenges the idea that healthy eating is expensive, comparing it to the higher costs of processed foods. Highlights buying bulk meat as a cost-effective alternative to grocery store prices. Advises choosing full-fat dairy products over processed low-fat options. Addresses the food industry's role in sugar addiction and advocates mindful eating. Linda shares her success in health improvement through a strong mindset and dietary changes.   Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube.   Tweetable Quotes: “I read your book and made a lot of sense when you said, you know, if god didn't make it don't eat it And I started reading the labels and It was hard at first, but I just cut a lot of that out and I was surprised that I could do it.” - Linda Gill “My cholesterol was, you know, on the high side and they wanted to put me on a statin and I just kind of went, you know, I don't want any of this stuff.” - Linda Gill “You can eat healthy if you just watch what you do.” - Linda Gill

In this episode, Dr. Steve focuses on the importance of recognizing and acting on life's warning signs, from health to diet. He compares the consequences of ignoring minor issues to serious health risks and discusses the dangers of sugar and processed food addiction. Dr. Steve offers guidance on healthier dietary choices and underscores the importance of early warning signs for better well-being.   [00:01 - 06:51] Recognizing Change and Warning Signs Personal growth is ongoing; you're either improving or declining daily. Ignoring small issues, like car brake noises, can lead to significant problems. Minor health symptoms, if overlooked, can escalate into severe conditions. Pain and fever are crucial warnings from the body, not to be ignored. [06:52 - 15:21] The Dangers of Addiction and Poor Dietary Choices Cocaine addiction parallels sugar addiction in its impact on the brain. Consuming ultra-processed foods can lead to addiction and health issues. Obesity and the need for medication can stem from poor dietary habits. Early signs of addiction include an increased craving and dependency. [15:22 - 24:59] Strategies to Overcome Unhealthy Eating Choose God-made real foods over man-made ultra-processed ones for better health. Recognize and address carbohydrate addiction and its withdrawal effects. Shift your mindset to view unhealthy food as detrimental. Acknowledge the benefits of healthy eating for long-term well-being. [25:00 - 32:01] Closing Segment Avoid sugar and artificial sweeteners to reduce addiction risk. Replace unhealthy snacks with nutritious, whole-food options. Focus on real, whole foods and eliminate processed items from your diet. Choose locally sourced meats and produce for health and cost savings.   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: “Pain is a good warning sign telling you that there's something wrong. There's something wrong in your body. There's something that's not right.”  - Dr. Steve Hughlett   “Sugar and fructose affect your pleasure center in the same way that cocaine does.” - Dr. Steve Hughlett   “You can't change the circumstances that happened to you. All you can change is your thoughts.” - Dr. Steve Hughlett

In this podcast episode, Dr. Steve interviews AJ Van Camp, who shares his journey from athlete to yoga and fitness enthusiast, highlighting the profound impact on his well-being. AJ discusses the importance of nutrition and a healthy lifestyle, including his experience with ketogenic dieting and intermittent fasting. Currently working in elderly care with Right at Home, AJ emphasizes the significance of fitness and self-care in maintaining a quality life.   AJ Van Camp, influenced by his family's medical background, developed a passion for fitness and health from a young age. Excelling as a youth athlete and into adulthood, he pursued a Bachelor of Science in Community Recreation and gained certifications in Personal Training, Hatha Yoga, and more. Currently, AJ works at "Right at Home" under Ashwin and Amanda Modayil, coordinating care for individuals to safely and comfortably stay in their homes.   [00:01 - 09:43] AJ's Fitness Journey: From Passion to Profession Cultivated fitness passion from family's medical influence. Gained Community Recreation degree and yoga, personal training certifications. Yoga enhanced his physical fitness, focusing on core and flexibility. Overcame health hurdles, boosting his coaching skills and empathy. [09:44 - 25:25] Nutrition and Wellbeing: AJ's Balanced Approach Prioritizes nutrition, focusing on wholesome foods and avoiding unhealthy options. Revived health through disciplined nutrition and lifestyle. Recognizes stress's impact on health, using personal and family experiences. Embraces ketogenic diet and intermittent fasting for health and insulin management. [25:26 - 35:38] Caring for the Elderly: Fitness and Comfort at Home Helps elderly clients maintain safety and comfort at home. Develops custom care plans, integrating nutrition and personal needs. Emphasizes strength, balance, and flexibility with simple exercises for seniors. Recommends accessible exercises like squats and wall presses for the elderly. [35:39 - 49:58] Closing Segment Dedicated four years to Right at Home, with a focus on preventive healthcare. Balances client care coordination with hands-on assistance. Advocates for natural food choices and intermittent fasting. Champions self-care and healthy decisions as keys to effective caregiving.   Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube.   Tweetable Quotes: “What we put in, is what we get out. That's the bottom line to our health and nutrition.” - AJ Van Camp   “It's simple.It's not complex. People try to make it so complex and they call it dieting. It's just our nutrition of what we need. It's not a diet. it's what our body needs.” - AJ Van Camp   “The pyramid's a scam from what years, It's like 1970s. It was, the government made that pyramid to sell us crap and they're still doing it. I don't understand how they get away with what they've done.”  - AJ Van Camp

In this episode, Dr. Steve emphasizes the importance of choosing a healthy lifestyle over temporary dieting. He links frequent medical visits and medication use to poor dietary choices, highlighting the impact of diet on health issues like high blood pressure and type 2 diabetes. He advises against ultra-processed foods and promotes a nutrient-rich diet focusing on natural fats and proteins. He suggests starting with simple changes, like eliminating sugar-sweetened beverages, to encourage long-term health and well-being.   [00:01 - 06:38] Dieting vs. Healthy Eating Differentiates between temporary dieting and permanent lifestyle changes for better health. Frequent medical visits and medication use are linked to poor dietary habits and health issues. The harmful impact of bad nutrition on conditions like high blood pressure and type 2 diabetes.   [06:38 - 17:52] The Dangers of Unhealthy Eating Measuring abdominal girth to assess fat storage around internal organs. Linking modern diets to diseases like fatty liver and potential organ damage. The harmful effects of fructose, vegetable oils, and ultra-processed carbohydrates. A need to replace chemical-laden foods with nutrient-rich alternatives for overall health.   [17:53 - 25:29]  Importance of Proper Nutrition             Focusing on the necessity of both micro and macronutrients.             Essential vitamins, minerals, and electrolytes needed for bodily functions Animal-based proteins as key sources of vital nutrients. Extensive role of proteins in the body, contrasting with the lack of nutrients in ultra-processed foods.   [25:30 - 33:59] Closing Segment Identifies fat as the best energy source, superior to carbohydrates. Our bodies are designed to store fat for energy, not to rely on carbohydrates. Discusses how high insulin levels are influenced by carbohydrate consumption. Recommends eating natural fats and proteins to maintain energy, reduce hunger, and provide essential nutrients. Advises against consuming sugar-sweetened beverages and processed foods for better 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: “If you're on medications and you want to quit being on medications, you have to change what you eat.” - Dr. Steve Hughlett   “You do not count calories, do not try to eat the same horrible man-made food and just eat less of it. It's not going to work.” - Dr. Steve Hughlett   “It is not just calories in calories out. And even if it is, that's a whole other aspect also. But it is about nutrients because our body has to go through so many different chemical processes that it needs plenty of proper nutrients for good health, that you do not get with man-made, ultra-processed food.” - Dr. Steve Hughlett 

In this episode, Dr. Steve and his wife Theresa discuss the importance of setting small, achievable health goals. They emphasize the gift of health to your future self and how it not only benefits you but also attracts positive influences. Tune in to learn how to make manageable changes that lead to a healthier and happier you.   [00:01 - 06:09] Giving Your Future Self a Gift The importance of giving a gift to your future self is similar to setting goals. Emphasizes the role of thoughts in shaping feelings, actions, and results, and how changing thoughts can lead to positive changes in one's life. Avoid dwelling on the past and instead focus on envisioning a better future for themselves. Advises setting manageable and achievable goals to build momentum toward self-improvement. [06:10 - 11:02] Prioritizing Self-Improvement for a Brighter Future         Taking simple steps in the present can lead to significant improvements in the future.         The importance of self-confidence and discipline in achieving personal goals.         The crucial role of nutrition and dietary choices in health and well-being rather than focusing solely on exercise.         Treating oneself as a priority is essential for self-improvement and better relationships with others. [11:03 -16:58] Starting Small: Building a Brighter Future Today         The comparison of self-improvement to financial investments for the future.         The challenge of changing habits and taking small steps toward self-improvement.         Importance of cultivating a mindset that makes one's future self proud.         Setting and achieving short-term goals, especially during busy periods.         Reflecting on past achievements to boost self-confidence and momentum for future success. [16:59 - 23:26] Closing Segment         Emphasizes that simple goals are not cheating but a way to gain momentum.         Significance of health and avoiding medication through nutrition.         Advocates against making jokes about one's health and promotes taking it seriously.         Setting and achieving goals brings a sense of accomplishment and attracts positive influences.   Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show. You can also follow me on Facebook. Instagram, and Tiktok. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate. You can also check us out on Youtube.   Tweetable Quotes:  “Our thoughts, they create our feelings and our feelings control our actions. And then that's the results that we get.” - Theresa Hughlett   “You need to make yourself a priority.” - Theresa Hughlett   “When you make your goals, make these goals very. very small, very, very achievable for you. You are not cheating by making simple goals. All you're doing it is making it easy for you to gain momentum towards your big major goal.” - Dr. Steve Hughlett