Afleveringen
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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
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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
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Zijn er afleveringen die ontbreken?
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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
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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
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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
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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
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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
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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
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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.
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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
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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.
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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