• The body can use either glucose or fat as fuel. Most people rely on glucose due to dietary guidelines over the last 40–50 years, but this is not the way humans are designed to function.​

• Using fat for energy leads to stable insulin levels, reduced inflammation, and lower blood sugar—all three are pillars for good health and protection against disease.​

• Elevated insulin levels (from glucose) cause the body to store fat; using fat for energy keeps insulin low and helps you burn stored fat.​

• Glucose is found in all carbohydrates, which are plant-based foods. Not all carbs are equal: fruits and above-ground vegetables are much healthier than man-made foods like sugar, flour, and processed snacks.​

• Man-made, processed foods lead to excessive glucose intake, high insulin, and ongoing fat storage—this is a main contributor to obesity and organ damage.

• Fat: The Better Fuel

  • Animal fats (tallow, lard, butter, whole milk, Greek yogurt) and naturally pressed fruit oils (avocado, extra virgin olive, coconut oil) are good choices.​

  • Avoid highly processed vegetable and seed oils; these "man-made" oils are linked to inflammation and toxicity, often due to chemical processing and additives.​

  Why Fat Burns Longer Than Glucose

  • Glucose burns quickly—like throwing kindling on a campfire, giving a short burst of energy and then leaving you hungry and searching for more fuel.​

  • Fat is like a big log on the fire, providing steady, long-lasting energy throughout the day since it stays in the stomach and intestines much longer and stimulates fullness hormones.​

  • Eating mostly protein and fat allows you to go longer without feeling hungry, unlike carbs that leave you hungry every few hours.​

  • Energy Storage and Usage

    • The body stores very little glucose—just enough for about 24 hours of energy. In contrast, even 10 pounds of body fat equals around 40,000 calories of energy—plenty to last days or weeks.​

    • We are designed to tap into our fat stores for sustained energy, but modern diets keep our bodies locked into using glucose instead.​

    Negative Effects of Glucose Metabolism

    • Burning glucose generates more damaging free radicals and oxidative stress, contributing to insulin resistance, diabetes, organ and blood vessel damage, and chronic inflammation.​

    • High insulin levels eventually fill fat cells to the max, leading to fat storage in organs (liver, pancreas, heart, kidneys), causing fatty liver and other diseases.​

    Changing Your Fuel Source

    • The quickest way to shift to fat-burning is to limit glucose-rich foods (man-made carbs, processed snacks) and focus on whole foods: meats, eggs, full-fat dairy, above-ground vegetables, and natural fats.​

    • • Protein briefly raises insulin but much less than carbs, and it's critical for preserving muscle and keeping you full.​

      • The body does not need dietary glucose—it can make what is needed from protein and fat.​

      Hunger, Fullness, and Fat Loss

      • Glucose meals make you hungrier by interfering with fullness hormones like leptin, often leading to overeating and weight gain.​

      • Protein and fat meals stimulate more lasting fullness and keep you satisfied for hours, reducing cravings for snacks and sweets.​

      • Medications or starvation diets may lead to muscle loss and feeling unwell due to inadequate protein and nutrients—avoid restrictive diets.​

      Practical Tips for Listeners

    • Avoid man-made carbs and processed foods; stick to whole, nutrient-dense foods that support steady energy.​

    • Focus on above-ground veggies, whole cuts of meat, eggs, full-fat dairy, and natural oils for meals.​

    • Don't worry about dietary fat—fat does not make you fat; excess glucose does.​

    • You have control over your health by choosing what you eat; keep meals simple, satisfying, and easy to prepare.​

    • Featured Call-to-Action

      • • Stay tuned for the podcast's new name and branding!

        • Consider joining the "Thrive Naturally Transformation" course for extra support with energy, diabetes reversal, and medication reduction. See drstevehughlett.com for details.​

          • Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.

            If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate.

            Check out our website: drstevehughlett.com

    • You can also check us out on Youtube.

      Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.

      For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday.

      Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.

• Introduction

• In Today's episode Dave Woodcock, shares how their relationship began and how Dave's health journey recently became inspiring for many.

• Dave explains their connection through family and describes their first discussions about nutrition and health, sparked by reading "Your Plate is Your Fate" in 2021, even though initial changes were gradual.

• Dave's Background and Struggle

  • Dave grew up in Iowa and was always active, playing sports in high school and college.

  • Nutrition was not a priority throughout his youth and early adulthood, especially living in Chicago, where an unhealthy lifestyle caught up with him by his late 30s.

  • After a significant personal turning point and entering ministry, Dave moved to Texas and started gaining weight, reaching his highest at 266 pounds after discovering his love for Bluebell ice cream.​

  • Attempting to Lose Weight

    • Dave initially tried typical approaches: cutting calories and exercising more, mostly through basketball, but struggled to lose all the weight.

    • Even after moving back to Iowa to plant a church and joining CrossFit in his 50s, he remained frustrated by stubborn weight despite consistent workouts.

    • It wasn't until he focused on true nutrition that things began to shift.​

    • The Turning Point & Pain

      • In 2023, Dave had two hip replacement surgeries back-to-back, which further exacerbated weight gain and left him at 255 pounds in late 2024.

      • Diagnosed with high cholesterol, he was put on statins, but soon suffered severe pain and was misdiagnosed with PMR before ultimately being diagnosed with gout after blood tests.​

      • The pain and frustration reached a peak at Christmas 2024, motivating Dave to reach out to Steve for guidance.

      • Embracing Clean Eating & Low-Carb

        • With direction from the host, Dave committed to a strict eating plan on January 1: no carbs, no sugar, and no processed foods—just clean, whole foods.

        • The pain persisted in the beginning, but the weight started falling off; frequent check-ins and encouragement helped him stay committed.

        • Dave learned firsthand how sugar directly influenced his pain; whenever he cheated, pain returned almost immediately. Eating clean brought rapid relief and weight loss, reinforcing his commitment

        • Results and Life Change

          • Over time, Dave lost 45 pounds, dropping from 255 to around 210 pounds, feeling energized, pain-free, and motivated to maintain this lifestyle.

          • He found that eating red meat did not worsen his gout markers, contrary to common advice—uric acid levels actually dropped as he continued eating whole foods and avoiding processed items.

          • Dave's story emphasizes the simplicity of choosing foods without labels, focusing on what's natural and "God-made," and the pitfalls of modern processed foods and conflicting health advice.​

          • Impact and Spreading the Message

            • Inspired by results, Dave shares this lifestyle with people around him, including colleagues interested in replicating his success.

            • The podcast closes with Dave expressing gratitude for the support, noting how this change not only improved his health but also his outlook, family life, and future wellbeing.​

              Featured Call-to-Action

              • • Stay tuned for the podcast's new name and branding!

                • Consider joining the "Thrive Naturally Transformation" course for extra support with energy, diabetes reversal, and medication reduction. See drstevehughlett.com for details.​

                  • Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.

                    If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate.

                    Check out our website: drstevehughlett.com

                    You can also check us out on Youtube.

                    Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.

                    For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday

This episode dives deep into what fat cells actually do, why we have them, and how they play a huge role in health, energy, and the development of insulin resistance. The discussion is practical and focused on helping you understand that fat cells, insulin, and the kinds of foods we eat are tightly linked to our energy, confidence, and overall wellbeing—all without restrictive diets or hours at the gym.​

• Podcast Rebranding Announcement

  • New name: "Nutrition Prescription: Wellness vs Medications" to reflect a focus on overall health, not just weight loss.​

  • Coming in mid-November.​

• Why Fat Cells Exist

  • Fat's main job is energy storage, but it's vital to the body for many other functions.​

  • Every cell membrane uses fat; cholesterol is crucial for brain and body health.​

• How Fat Gets Into Fat Cells

  • Glucose from food (especially high in plant foods and processed foods) raises blood sugar and triggers insulin release.​

  • Insulin moves glucose into muscles and stores excess as fat (triglycerides) in fat cells.​

  • Processed foods spike glucose and insulin levels, making it easy to gain fat.​

  • Insulin's Role

    • High insulin = fat storage mode; low insulin = fat burning mode.​

    • Eating frequently or choosing processed/man-made foods keeps insulin high, blocking fat burning and making you tired and overweight.​

  • Why Insulin Resistance Develops

    • Fat cells store as much as they can; when overstuffed, they become "resistant" and can't take anymore, driving up insulin and leading toward type 2 diabetes.​

    • Genetics matter: Some people can make new fat cells; others fill the ones they have, eventually putting fat around organs, which is dangerous.​

  • Hidden Dangers: Thin Outside, Fat Inside

    • Even thin people can get insulin resistance (TOFI: Thin Outside, Fat Inside) if their few fat cells get overstuffed and start storing fat in organs.​

  • Fat Cells Are Hormone Factories

    • They make hormones like leptin (controls fullness), but too many fat cells cause "leptin resistance," so the brain never gets the "I'm full" signal—leading to overeating.​

    • They also turn testosterone into estrogen (aromatase), increase inflammation (cytokines), and raise blood pressure (angiotensinogen).​

    • More fat cells equals more inflammation, estrogen, and higher blood pressure.​

  • The Problem with Standard Diets

    • Most modern diets promote carbohydrates (especially processed foods), which our bodies don't need; we need protein, fat, vitamins, minerals, and water—not extra glucose.​

    • Eating whole foods—mainly meat, eggs, dairy, and seasonal fruits/vegetables—is the simplest healthy habit, especially from local or farmers' markets.​

  • Tips for Healthy Fat Loss (Not Just Weight Loss)

    • The key is to lose fat but keep muscle: eat more protein and fewer carbs, avoid processed foods, and lower insulin so your body burns fat, not muscle.​

  • Simple Actions

    • Focus on whole foods: meat, eggs, Greek yogurt, cottage cheese, some fruits and vegetables (especially those above ground), and avoid processed snacks.​

    • Limit carbohydrate-rich foods, especially those from processed and man-made sources.​

    • Practice time-restricted eating or intermittent fasting to lower insulin and give your body time to burn stored fat.​

    • Prioritize strength by eating enough protein to maintain muscle mass as you lose fat.​

    Featured Call-to-Action

    • Stay tuned for the podcast's new name and branding!

    • Consider joining the "Thrive Naturally Transformation" course for extra support with energy, diabetes reversal, and medication reduction. See drstevehughlett.com for details.​

      • Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.

        If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate.

        Check out our website: drstevehughlett.com

        You can also check us out on Youtube.

        Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.

        For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday

        Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.

This episode is a deep, personal look into my own weight-loss transformation — from struggling with weight gain and low energy to regaining health and vitality. I walk through the early days of trying the Body for Life program, the lessons learned, the mistakes realized over time, and what truly works for lasting fat loss and energy today.

• The episode begins with a reflection on the host's personal journey and the question so many listeners ask: Have you ever struggled with weight yourself?

• After years in college and early adulthood, weight gradually climbed due to poor eating habits, heavy junk food intake, and a sedentary lifestyle.

• Discovery of the Body for Life program around 1999 brought structure, discipline, and the first major change.

• Program required six meals per day, eaten roughly every three hours.

• Exercise six days per week — three days resistance training and three days cardio.

• Meals centered on a palm-sized portion of protein, a carb (above and below-ground vegetables), and a carb or veggie serving.

• Focus on low-fat meats, mainly chicken; drinks limited to water, unsweet coffee, or tea.

• Weekly cheat day allowed anything, as long as workouts stayed consistent.

  • Participants took before and after photos and wrote in daily journals to plan every meal for the next day.

  • Result: lost about 35–40 pounds in 24 weeks and improved energy, but constant hunger and fatigue were red flags.

• Lessons Learned

  • The real success came not from eating 6 times a day, but from cutting out processed man-made foods (foods in boxes, bottles, or bags).

  • Eliminating soda, fruit juice, and artificial foods drastically improved results.

  • Planning meals ahead remains one of the most powerful habits for staying consistent and avoiding fast food or vending machine traps.

  • Lessons Rediscovered Later in Life

    Weight gain returned after going back to old habits.

    Years later, when preparing a lecture on childhood obesity, new research on nutrition flipped older "food pyramid" advice upside down.

    Understanding how insulin and glucose control fat storage became the breakthrough.

    True fat loss requires keeping insulin levels low, not endless exercise or calorie counting.

    What Works for Sustainable Health

    • • Avoid man-made and processed foods: stay away from flour, sugar, high fructose corn syrup, seed oils, and artificial sweeteners.

      • Focus on real foods — whole meats, above-ground vegetables, and minimal glucose intake.

      • Keep insulin low by limiting glucose and shortening your eating window (time-restricted eating like OMAD or two meals a day).

      • Exercise smartly: don't start intense workouts before improving nutrition. Build muscle through resistance training once your energy improves.

      • Walking is essential for moving lymphatic fluid, improving circulation, and overall wellness.

        • Replace "cheat days" with controlled "crave meals" — one meal a week to satisfy cravings without derailing progress.

        Major Takeaways

        • • The key to fat loss is not burning calories, but keeping insulin levels low.

          • Low-carb, whole food lifestyles are sustainable and energizing.

          • Meal planning, water intake, and photo tracking are powerful accountability tools.

          • Health and weight loss are about what you don't eat as much as what you do.

          • The journey taught that lasting change happens by removing processed foods, managing insulin, and focusing on whole real food — not by restriction or extreme exercise.

          • Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.

            If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate.

            Check out our website: drstevehughlett.com

            You can also check us out on Youtube.

            Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.

            For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday

          • Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.

In this episode I am interviewing Gin Stephens.

Gin Stephens is a bestselling author, podcaster, and educator who has become a leading voice in the world of intermittent fasting. She began dabbling in intermittent fasting around 2009, but truly committed to the lifestyle in 2014 after her weight reached 210 pounds, ultimately losing over 80 pounds and transforming her health.

Her books, including "Delay, Don't Deny" and "Fast. Feast. Repeat.," have helped popularize the concept of a "clean fast" and empowered thousands to adopt intermittent fasting for weight management and well-being.

The key principles of Gin Stephens' fasting approach center around the concept of the "clean fast" and intuitive eating during the eating window.

She emphasizes the importance of avoiding all flavors (sweet, sour, umami) during the fasting period, meaning only plain water, black coffee, and unflavored tea are permitted—no sweeteners, creamers, flavored drinks, or supplements that could trigger an insulin response or hinder autophagy.

• Gin's background as an educator and author

• How she started intermittent fasting in 2014 and refined it over time

• The difference between Delay, Don't Deny and Fast, Feast, Repeat

• What "clean fasting" means and why small mistakes matter

• The link between insulin, brain health, and longevity

• The shift in the fasting community from weight loss to overall health

• Research by Dr. Mark Mattson and Dr. Ben Bikman on fasting and neurological health

• How fasting lowers inflammation and helps prevent diseases like Alzheimer's

• Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.

  If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate.

  Check out our website: drstevehughlett.com

  You can also check us out on Youtube.

  Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.

  For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday

• Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.

This episode explores how big corporations use marketing tactics—like the food pyramid and low-fat trends—to prioritize profits over genuine health. Listeners will learn how processed foods and misleading dietary advice have caused chronic health issues, and discover why choosing whole foods and a low-carb approach is essential for restoring energy and well-being.

• How the food pyramid was designed by the sugar industry to normalize high-carb, sugar-heavy diets.

• The dangers of ultra-processed foods and why they contribute to diabetes, obesity, and heart disease.

• The myth that "fat makes you fat"—and why overloading the body with glucose and processed carbs is the real cause of weight gain and chronic disease.

• The shift in diabetes diagnosis parameters to sell more medication, including the introduction of "pre-diabetes".

• The crucial role of eating protein, fat, vitamins, minerals, and water—versus the perils of high sugar intake.

• Marketing rhetoric around body positivity being exploited by food and drug industries to keep people unhealthy.

• "They don't really care about our health, they just care about their profits, these big companies."

• "The food pyramid was invented by the sugar industry… There's nothing wrong with eating sugar, there's nothing eating wrong with eating carbohydrates. In fact, your main nutrients should be carbohydrates. And that's what food companies are based on."

• "Our body needs protein, fat, vitamins, minerals, and water. The nutrients we don't need are carbohydrates—the basic building block is glucose, and toxicity of glucose is why we see all the diseases now."

• "Obesity is a state of health, not a state of looks. That's totally your thoughts as far as the looks."

• "Diabetes is not a problem of high blood glucose. Type 2 diabetes is a disease of insulin resistance."

• "In 1965, it was estimated we ate about two teaspoons of sugar per person per day… By 2015, it's up to 65 teaspoons per person per day."

• "We're supposed to use fat for our energy source, but they lied. They want you focused on the calories, but you should be focusing on the calorie source."

• Cut out ultra-processed carbs and chemical-laden foods to restore energy and reverse chronic conditions.

• Don't get fooled by new fad diets; focus on the body's basic needs—whole foods, healthy fats, and proteins.

• Recognize marketing tactics that normalize unhealthy states and challenge messages that focus only on looks, not health.

• Understand the purpose of medications for diabetes and cholesterol, and why fixing diet is a more effective approach than relying on drugs alone

• Final Message

  The episode encourages listeners to take control of their health by learning about nutrition, questioning the focus on medications, and prioritizing whole foods over processed foods for lasting wellness.

• Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.

  If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate.

  Check out our website: drstevehughlett.com

  You can also check us out on Youtube.

  Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.

  For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday

• Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.

This episode dives into the hidden truth behind medications: all of them have adverse side effects, and the medical system doesn't always teach patients how nutrition and lifestyle changes can help reverse chronic health issues.

• Steve shares 35 years of experience as a doctor of pharmacy, stressing that the medical system is confusing and often overwhelming for patients dealing with multiple medications and diseases.

• Medications only treat symptoms, not root causes. Most chronic conditions—like high blood pressure, diabetes, and obesity—can often be reversed with proper nutrition and lifestyle changes.

• Doctors and healthcare professionals are often not educated about nutrition. Instead, they're taught to treat symptoms with drugs, and patients rarely get informed about all possible adverse effects unless they directly ask.

  • Drug company marketing focuses on symptoms and pushes more medications, which can cause additional side effects. The push for new drugs has also increased, with many new medications released every year—most being slight variations of existing drugs ("me too" drugs).

• Medication Side Effects

  • All medications cause adverse effects. For example, diabetes medications may have dozens of side effects each; adding more drugs can create a cascade of new health issues.

  • Examples include:

    • Sulfonylureas: 33 known side effects

    • GLP-1 agonists (such as Ozempic): up to 70 documented side effects

    • Metformin: 28 known side effects

    • Role of Nutrition

      • The real solution isn't another medicine—it's changing what is eaten: cut out processed foods and high glucose sources.

      • By switching to whole, low-carb foods, many listeners could reduce or eliminate medications for diabetes, high blood pressure, and cholesterol (with physician guidance).

      Action Steps & Resources

      • Don't stop medications abruptly; work with healthcare providers if making major changes.

      • Download resources, read the host's book, sign up for the newsletter, or check out short videos explaining how nutrition can heal the body.

      • Listeners can click the show notes link to schedule a free 15-minute chat about weight loss and healthy eating courses designed to help them get started.

      • Final Message

        The episode encourages listeners to take control of their health by learning about nutrition, questioning the focus on medications, and prioritizing whole foods over processed foods for lasting wellness.

      • Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.

        If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate.

        Check out our website: drstevehughlett.com

        You can also check us out on Youtube.

        Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.

        For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday.

      • Quotes

      • • "I realize how absolutely confusing all this medical stuff is. All these medications, all these diseases. I understand how it gets so overwhelming that you don't know who to believe."

        • "Our medical system is totally, totally messed up. The way we do medicine is crazy."

        • "Most medications that people take do not cure anything at all. All they take care of is the symptom."

        • "If you quit eating glucose, you probably just have to quit for two, three, four weeks and you will be off all your diabetic medications. and probably your blood pressure medications."

        • "We're hiding from everybody how toxic these medications are and that there are much, much easier, better ways to actually cure because medications for the most part ... do not cure anything at all."

        Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.

In this episode, I break down what "man-made food" truly means and why it's important for anyone struggling with weight, low energy, or health issues. Discover how food manufacturers changed the way we eat and why those changes are making us sick.

• What qualifies as man-made food: ultra-processed grains, sugar (including high fructose corn syrup), and vegetable/seed oils.

• How ingredient labels reveal chemical additives and man-made processing, not natural nutrition.

• The three pillars of sickness: high glucose, high insulin, and inflammation—and how man-made foods fuel all three.

• The difference between sugar, glucose, and fructose—and why fructose is especially toxic.

• The rise in sugar consumption: from 2 teaspoons per person per day in 1965 to 65 teaspoons by 2015.

• How ultra-processed grains are stripped of nutrients and fiber, leaving only pure glucose.

• The serious health effects of vegetable and seed oils, and the massive omega-6 imbalance they create.

• Why artificial colors, flavors, and sweeteners in processed foods worsen inflammation and harm kids.

• Seeds, grains, nuts, and legumes: the differences and why overly processed forms are problematic.

• How marketing tricks us into believing processed foods and seed oils are healthy.

• Tips for eating real, whole foods from animals and local sources, and how it's not as expensive as many believe.

• Man-made foods are not just "less healthy"—they actively drive disease by spiking glucose, insulin, and inflammation in the body.

• All the chemicals and additives in packaged foods are unfamiliar to your body and trigger a chronic inflammatory response.

• Our bodies are built from protein, fat, vitamins, minerals, and water—not carbohydrates and chemicals.

• Avoid foods in a box, bottle, bag, or can, especially those with a long ingredient list.

• Eating whole, local foods doesn't have to be expensive when prioritizing nutrition and fullness over empty calories.

Tweetable Quotes

• "All man-made food is built from three things: sugar, ultra-processed grains, and vegetable or seed oils."

• "The three pillars of sickness—high glucose, high insulin, and inflammation—are fueled by man-made foods."

• "Fructose is toxic. Your body doesn't know what to do with it, so it sends it straight to your liver to get rid of—which drives inflammation and disease."

• "The minimum daily requirement of glucose for your body is zero. You don't need to eat sugar or flour to live."

• "Vegetable and seed oils were never made for people to eat. They're chemically processed and packed with inflammation-causing omega-6."

• "If your food comes in a box, bottle, bag, or can and has a long ingredient label, it's likely loaded with toxic chemicals and ultra-processed ingredients."

• "We're made from protein, fat, vitamins, minerals, and water—not from carbohydrates or chemicals."

Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.

In this episode, I cut through the confusion around cholesterol and break down what you really need to know about HDL, LDL, and why they're not "good" or "bad" cholesterol. Cholesterol itself is vital for life—it helps build cell membranes, supports hormone production, and keeps your body functioning. The real story is in how cholesterol is transported, what damages your blood vessels, and what truly raises your cardiovascular risk.

• Why cholesterol is essential for every single cell in your body

• The real role of LDL and HDL: they are transport particles, not cholesterol itself

• How cholesterol supports hormones like testosterone, estrogen, cortisol, and vitamin D

• The difference between large, buoyant LDL (good) versus small, dense LDL (harmful)

• Why high LDL doesn't automatically mean heart disease risk

• How triglycerides and HDL levels are the true markers to watch

• The connection between excess glucose, triglycerides, and dangerous small dense LDLs

  • What actually damages your arteries: high blood pressure, inflammation, glucose spikes, and oxidation

  • How processed foods, high-carb diets, and chemicals harm your blood vessels

  • What a CAC (coronary artery calcification) score can tell you about your true heart health

  Key Takeaways

  • Cholesterol itself is not the villain—it's critical for life and health.

  • High LDL does not equal high heart disease risk. The concern is small, dense, oxidized LDL driven by high carbs and glucose.

  • The best markers for heart health are your HDL-to-triglyceride ratio. Aim for triglycerides ÷ HDL = less than 2 (closer to 1).

    • You raise HDL by eating healthy fats and cholesterol from whole foods, not by avoiding them.

    • You lower triglycerides by cutting back on glucose and processed carbs.

    • Statins are not the answer; nutrition and lifestyle are far more powerful.

    Practical Steps You Can Take

    • Eat more whole, natural fats (meat, eggs, butter, etc.) to boost HDL

    • Reduce processed carbs and sugars to lower triglycerides

    • Focus on real foods from animals and local farms over boxed, bagged, and sprayed produce

    • Consider asking for a CAC score or running your own labs for fasting insulin, CRP, and triglycerides/HDL

    • Remember: your doctor may not have been trained in nutrition—the power to take back your health is in your hands

    • Mentioned in This Episode

      • Previous deep-dive episodes on cholesterol: #107, #108, and #109

      • Episode #68: Adverse effects of statins

      • Episode #8: How carbs raise blood pressure

• • • Tweetable Quotes:

      • "Cholesterol is not your enemy—it's absolutely vital for your health and every cell in your body needs it."

      • "HDL and LDL aren't cholesterol. They're just vehicles that carry cholesterol and fat through your bloodstream."

      • "High cholesterol does not cause heart disease. High glucose, insulin, and inflammation does."

      • "A high blood cholesterol level does not come from eating cholesterol. It comes from eating so much glucose."

      • "Medications only treat the symptoms. They don't treat the underlying disease."

      • "What we were being told was healthy was actually what's causing us to become extremely sick."

        Please LEAVE A 5-STAR REVIEW, like, share, and subscribe
      • if you enjoyed my show. If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate.
      • Check out our website: drstevehughlett.com You can also check us out on Youtube.
      • Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.
      • For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday.

Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.

In this episode, Dr. Steve and his wife, Theresa, chat with Victor Prince of Southern Keto about his wake-up call in the corporate grind and how he rebuilt his health with real food. They break down Victor's "3 main food groups," simple swaps for Southern classics, which fats to actually cook with, why homemade probiotic yogurt matters, how to spot shady supplements, an easy DIY magnesium/electrolyte mix, and sweeter-without-sugar baking tips. Real talk, practical takeaways, and plenty of kitchen inspiration.

Victor Prince, creator of the "Victor Prince | Southern Keto" YouTube channel, is a former personal trainer, holistic health practitioner, and nutrition consultant who turned his own health crisis into a mission to help others. After reversing serious health issues and losing over 75 pounds with a low-carb, keto lifestyle, he now shares Southern-inspired recipes, keto tips, and wellness guidance to show that real health starts with food. Explore his work at www.southernketo.shop and his supplement line at www.primalnutrition.shop.

[00:01 - 12:04] From Skinny Teen to Holistic Health

Started lifting young, inspired by action stars

Became a college personal trainer

Learned diet matters more than workouts

Corporate life wrecked his health

A health scare pushed him back to wellness

[12:05 - 26:32] Healthy Fats, Gut Health & Real Food

Favorite fats: olive oil, avocado oil, coconut oil, bacon grease, tallow

Makes his own avocado oil mayo and dressings to avoid seed oils

Promotes long-fermented yogurt for powerful probiotics

Stresses the difference between probiotics (good bugs) and prebiotics (food for bugs)

Warns soil and food quality are declining—shop local, know your farmer

[26:33 - 40:37] Building a Clean Supplement Line

Frustrated by fillers and the lack of oversight in most supplements

Learned that many "third-party tested" claims are misleading or one-time only

Big brands often pay for shelf space, not product quality

Launched his own line with true batch testing and full transparency

Shares DIY tips like making highly absorbable liquid magnesium and adding iodine to daily routines

[40:38 - 01:04:00] Primal Nutrition Line

True batch testing, no hidden proprietary blends DIY magnesium drink + iodine for better absorption. Watch labels for fillers like maltodextrin and seed oils. Uses sweetener blend (erythritol, allulose, stevia) over packaged keto foods

Products: Vital Man, Vital Woman, Inner Soil probiotic, beef liver capsules

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Please LEAVE A 5-STAR REVIEW, like, share, and subscribe if you enjoyed my show.

If you'd like even more information on this topic, you can go to Amazon or Audible and pick up my book, Your Plate Is Your Fate.

Check out our website: drstevehughlett.com

You can also check us out on Youtube.

Sign up for a FREE 15 minute Weight-Loss Solutions Chat to help you decide if you would like our help on your weight-loss journey.

For more in-depth answers on how to lose weight the healthy way, how to decrease the need for medications, and how to eliminate diseases like type 2 diabetes, sign up for our FREE weekly Thrive Naturally Newsletter released every Thursday.

Tweetable Quotes:

" We had a lot of, I mean, really great results with people when I was personal training. And it wasn't so much the people who were working out the hardest. It was really the people that were eating the most, and kind of, or eating right the most, I would say." - Victor Prince

"Prebiotic sodas—that's junk. There's no—there's not enough prebiotics in those to do anything, but it's good marketing for them." - Victor Prince

"If you go to the farmer's market, I mean, the farmers are proud to tell you what they're doing." - Victor Prince

Disclaimer: The information provided on this channel/podcast/publication is for educational and informational purposes only and is not intended as a substitute for advice from your physician or other qualified healthcare provider. Always consult your doctor before making any changes to your diet, exercise routine, or medications.