In this episode, Dr. Steve dives into the concept of elimination diets, breaking down their purpose, how they work, and the various popular approaches that people use to identify food sensitivities and improve overall health. Dr. Steve covers everything from gut health and gut bacteria to the impacts of plant toxins and how different diets like autoimmune paleo, FODMAP, and others aim to address food-related issues. If you’re struggling with unexplained health problems, this episode could be the key to understanding how elimination diets might help you find the solution.

[00:01 - 02:56] What is an Elimination Diet?

An elimination diet helps identify food triggers when you experience sudden physical or mental health issues.

Common symptoms related to food triggers include bloating, hives, mental fog, and respiratory problems.

The process involves removing certain foods and observing if symptoms improve.

The focus is on removing artificial ingredients and focusing on whole, natural foods.

[02:57 - 06:23] The Role of Gut Bacteria

Gut bacteria play a crucial role in digestion and neurotransmitter production (dopamine, serotonin).

A diet high in ultra-processed foods promotes harmful bacteria, leading to issues like leaky gut.

Switching to a healthier diet restores gut bacteria, potentially resolving food sensitivities.

Gluten intolerance may stem from gut damage caused by harmful bacteria.

[06:24 - 29:00] Popular Elimination Diets

Autoimmune Paleo Diet: A stricter version of the paleo diet, removing natural sugars and some fruits/vegetables.

FODMAP: Focuses on reducing certain sugars that contribute to digestive discomfort.

GAPS: Heals the gut by removing processed foods and focusing on animal-based foods.

Glycemic Index Diet: Stabilizes blood sugar by avoiding high-glycemic foods.

Low-Histamine Diet: Avoids high-histamine foods to reduce allergic reactions.

Whole30 Diet: A 30-day reset eliminating processed foods, sugar, and grains. Traditional Foods Diet: Focuses on traditional food preparation methods to reduce antinutrients.

[29:00 - 31:29] Closing Segment

Fruits and vegetables contain toxins like lectins, oxalates, and tannins that can cause digestive issues and inflammation.

These toxins can reduce the absorption of important nutrients like magnesium and iron.Even with cooking and preparation, some plant-based toxins remain in the food.

Focus on an animal-based diet for healing, slowly reintroducing fruits and vegetables to identify any triggers.

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:

“ By far the best index to use is the insulin index because really we don't care your glucose, where your glucose level is totally dependent on how well your insulin works.” - Dr. Steve Hughlett

“ If you really do have a lot of GI distress, a lot of problems, arthritis, if you have an inflammation in your joints, if you're not thinking very clearly, there is a good possibility it's because of fruits and vegetables that you're eating ” - Dr. Steve Hughlett

“If you're doing an elimination diet, I would try as hard as you could to get all the way back to just a nothing but an animal-based nutrition, and then if you want some fruits and vegetables, slowly add those in.” - Dr. Steve Hughlett

In this episode, Dr. Steve breaks down 10 essential principles for living a healthy lifestyle. He also reveals why protein is the foundation of your body, why fat isn't something to fear, and how controlling carbs can be a game-changer. He also dives into other key lifestyle habits like time-restricted eating, stress management, and the importance of sleep and hydration.

[00:01 - 10:44] Prioritize Protein

Protein is essential for building and maintaining muscle.

Aim for 0.8-1.2 grams of protein per pound of ideal body weight. Animal-based proteins provide all essential amino acids. Plant-based proteins may lack certain amino acids, requiring supplements.

[10:45 - 18:59] Don’t Fear Fat

Healthy fats are crucial for cell function and overall health.

Focus on animal fats, avocados, and olive oil.

Avoid processed seed oils, which are inflammatory. Omega-3 and omega-6 fatty acids are essential for the body.

[19:00 - 22:24] Control Your Carbohydrates

Carbs are non-essential; the body doesn’t need them to function.

Limit processed and starchy carbs, especially from root vegetables.

Eat fruits and vegetables in moderation and seasonally.

Excess carbs can raise glucose and insulin levels, leading to health issues.

[22:25 - 25:39]  Know Your Nutrient Ratios

Aim for 30% protein in your daily caloric intake.

Adjust fat and carbohydrate ratios based on your health status.

For maintaining health: 50% fat, 20% carbs.

For preventing disease: 55% fat, 15% carbs.

For reversing conditions like diabetes: 60% fat, 10% carbs.

Avoid processed, man-made foods, which are filled with chemicals and toxins.

[25:40 - 30:57] Time-Restricted Eating

Time-restricted eating helps lower insulin and burn fat.

Eating within a 6-8 hour window promotes fat loss.

Avoid carbs before bedtime to maintain low insulin levels.

Longer fasting can impact insulin production, so start slowly.

[30:58 - 40:43] Lifestyle Factors for Health

Sleep: Crucial for recovery, waste elimination, and immune function.

Hydration: Drink half of your ideal body weight in ounces of water daily.

Movement: Aim for at least 4,500 steps daily to support lymphatic health.

Stress: Manage stress to avoid chronic inflammation and insulin spikes.

Social Connection: Surround yourself with positive, supportive people to improve emotional well-being.

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

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

You can also check us out on Youtube.

Tweetable Quotes:

“ There are zero essential carbohydrates. You never have to put a carbohydrate, a plant-based food in your mouth ever, and you'll live perfectly healthy  and probably even more healthy than the people who are putting the plants in their mouths.”  - Dr. Steve Hughlett

“ The more fat they take out, the more sugar they add back in.”  - Dr. Steve Hughlett

“Prioritize your protein.” - Dr. Steve Hughlett

“ One thing with the sleep is, the cooler it is, the better most people sleep. When you eat glucose and your insulin goes high, that also makes your body temperature go high.” - Dr. Steve Hughlett

In this episode, Dr. Steve explains the difference between insulin resistance and glucose intolerance, two common metabolic issues. He discusses how muscle health, diet, and insulin sensitivity impact glucose levels, offering practical advice on maintaining metabolic health. Learn how regular exercise, especially strength training, and proper nutrition can help prevent insulin resistance and improve glucose regulation.

[00:01 - 08:36] Understanding Insulin Resistance

Muscles use ATP from mitochondria to power the body. Eating carbs increases glucose, triggering insulin to fuel muscles. Insulin helps store glucose and amino acids in muscles for growth. Aging reduces muscle mass, but exercise and nutrition can prevent this.

[08:37 - 18:45]The Role of Fat Cells

When muscles can't absorb glucose, fat cells store it and grow.

Overloaded fat cells become insulin resistant.

Large fat cells leak fatty acids into the blood, raising inflammation.

Chronic high insulin levels lead to diseases like type 2 diabetes.

[18:46 - 22:41] Insulin Resistance vs. Glucose Intolerance

High glucose and insulin levels occur when the body struggles to store glucose properly.

After eating carbohydrates, insulin is released to lower glucose levels, which is the body's natural response.

Glucose levels stay high, but the body may not produce enough insulin or respond efficiently to it.

The pancreas first releases stored insulin and then produces more as needed based on glucose levels.

[22:42 - 28:26] Managing Glucose and Insulin Levels

Breaking a fast with protein and a small amount of carbohydrates helps restore insulin levels safely.

To manage glucose intolerance, it’s important to limit glucose intake and focus on balanced, healthy foods to prevent insulin resistance.

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:

“Muscles are one of the biggest consumers and producers of our energy.” - Dr. Steve Hughlett

“High blood glucose is just a symptom of type two diabetes. That's not the cause.”  - Dr. Steve Hughlett

“Keep your muscles going as you get older. Please lift heavy things daily.”  - Dr. Steve Hughlett

“The biggest reason why you tend to lose muscle mass as you get older is people just quit using their muscles.” - Dr. Steve Hughlett

In this episode, Dr. Steve explains the concept of metabolic syndrome, a term he's used frequently without fully defining it. He talks about how poor metabolic health, largely due to eating the wrong foods like carbs and processed products, can lead to insulin resistance and a range of health issues like type 2 diabetes, heart disease, and obesity. He also emphasizes the importance of fueling the body with the right nutrients—amino acids, fatty acids, and vitamins—to keep everything functioning properly. He also shares how making simple changes to your diet by cutting out toxins and processed foods can reverse metabolic syndrome and improve your health.

[00:01 - 11:52] Understanding Metabolic Health and Its Impact

Metabolic health means giving your body essential nutrients for growth, repair, and energy.

Key nutrients: amino acids (protein), fatty acids (fat), vitamins, minerals, and water.

Poor metabolic health leads to diseases like type 2 diabetes, obesity, and heart disease.

Reversal is possible: Proper nutrition can reverse conditions like type 2 diabetes and high blood pressure.

[07:31 - 18:21] What is Metabolic Syndrome

Metabolic syndrome is diagnosed with three of the following: high blood pressure, high blood sugar, high triglycerides, low HDL, or abdominal obesity.

It leads to serious health issues like fatty liver, heart disease, kidney failure, and cancer.

Proper diet, including avoiding carbs and eating real meat, can reverse metabolic damage.

The medical system often treats symptoms instead of addressing the root cause, which is poor nutrition.

[18:22 - 29:13] The Key Factors of Metabolic Syndrome

Blood pressure over 130/85 or medication use indicates hypertension.

Fasting blood sugar above 100 mg/dL or diabetes medication signals high blood sugar.

Triglycerides over 150 mg/dL are caused by high carbohydrate intake.

HDL cholesterol below 40 for men or 50 for women is a risk factor for metabolic syndrome.

Excess fat around the belly, greater than half your height, is linked to internal organ fat storage and disease.

[29:14 - 32:24] Closing Segment

          Avoid carbs to keep insulin levels low, forcing the body to burn fat for energy.

          Proper diet can reverse PCOS, erectile dysfunction, and diabetes.

          High LDL doesn't cause heart attacks.

          Treatment guidelines often favor medications over nutrition.

          Change your diet if you have any three signs of metabolic syndrome.

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:

“ Medications do not cure anything, for the most part. If you're talking about antibiotics or something like that, that may cure. But most medications are only there to treat symptoms.” - Dr. Steve Hughlett

“ It is not high LDLs that cause cardiovascular disease. That is a scheme by the drug companies to sell statins.” - Dr. Steve Hughlett

“ If you keep your insulin levels low because you don't eat carbohydrates, so you're not putting glucose in your blood, you keep your insulin levels low, fat doesn't increase your insulin levels at all, and protein does just a tiny bit. Keeping them low, that forces you to eat the fat out of your fat cells and also off of your organs.” - Dr. Steve Hughlett

“ Metabolic syndrome is when you have any three of these following five things. If you have high blood pressure,  if you have high fasting blood sugar,  if you have high triglycerides.  If you have low HDLs, which is the good cholesterol, or if you have increased abdominal obesity, you have a lot of fat around your midsection.  If you have any 3 of these 5 things, you are considered to have metabolic syndrome.” - Dr. Steve Hughlett

In today’s episode, Dr. Steve dives into the deep issues facing our medical system and explore why it’s so broken. From focusing on symptom treatment rather than disease prevention to the profit-driven motives of pharmaceutical companies and the outdated food pyramid, the system is designed to keep us sick. He also discusses how physicians are often misinformed and why nutrition plays such a crucial role in reversing chronic diseases.

[00:01 - 06:08] The Flaws of Our Medical System

The system focuses on treating symptoms, not prevention.

Prevention is underfunded, and nutrition is ignored.

Medical industries profit from keeping people sick.

Physicians lack time and training on nutrition.

Outdated advice like the food pyramid still drives medical guidance.

[06:09 - 12:09] The Food Pyramid and Its Hidden Agenda

The food pyramid was a marketing tool, not a science-based.

It promotes unhealthy foods, leading to chronic diseases.

Hospitals still serve high-carb meals, worsening health.

A diabetic reversed his condition by avoiding carbs.

The medical system profits from treating, not preventing, illness.

[12:10 - 19:29] The Truth Behind Statins and Metabolic Health

Statins lower LDL by damaging cells, not addressing heart disease causes.

High LDL is due to fat metabolism, not a disease trigger.

The medical system profits from treating symptoms, not preventing disease.

Major deaths are linked to poor metabolic health, not just high LDL.

The focus remains on medication instead of addressing insulin, inflammation, and glucose.

[19:30 - 31:27] Closing Segment

The system profits from keeping people sick on medications.

Cutting sugar and flour for a month can improve health and reduce meds.

A simple diet like beef, butter, bacon, and eggs can lower insulin and boost wellness.

Avoid processed foods and focus on natural, whole foods.

It’s not your doctor’s fault; take control by educating yourself on 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 medical system is broken because everything is focused on treatment of the disease and treatment of the symptoms of a disease.” - Dr. Steve Hughlett

“ If you prevented people from getting a disease, there would be no more medical system, no more pharmaceutical system, no more fake food system.”  - Dr. Steve Hughlett

“The food pyramid has no nutritional science backing whatsoever. This was a marketing scheme from the sugar industry to help the food industry get more people addicted to their high-carbohydrate, high-toxic chemical-laden food.” - Dr. Steve Hughlett

“ If you're eating by the food pyramid, you are killing yourself. The food pyramid is not scientifically based.” - Dr. Steve Hughlett

In this episode, Dr. Steve tackles the 12 most damaging health myths we've been misled to believe for the past 40-50 years. Drawing inspiration from Dr. Philip Ovadia’s book Stay Off My Operating Table, Dr. Steve explains how food industries and pharmaceutical companies have profited from these lies, leaving us with a generation of people suffering from preventable chronic diseases. He breaks down these health myths, providing clarity on what we should actually be eating for optimal metabolic health and how the food we consume impacts our body’s ability to function at its best.

[00:01 - 10:23] Health Lies and Their Impact on Metabolic Health

Misleading advice has led to obesity, diabetes, and heart disease.

High carbs and processed foods raise insulin and cause fat storage.

Low-fat and diet products promoted by the food industry worsen health.

Healthy fats and proteins can reverse diabetes and high blood pressure.

Poor nutrition, not genetics, causes obesity.

[10:24 - 17:59] Common Health Myths Debunked

Myth#1: Only obese people are metabolically unhealthy.

  Thin people can still have fat around organs, leading to metabolic issues.

Myth#2: The food pyramid is good for you.

  The food pyramid was created by the sugar industry, not based on science.

Myth#3: The food pyramid is based off good science.

              The food pyramid is scientifically flawed and harmful to health.

Myth#4: Food manufacturers want us healthy.

              Food manufacturers focus on profits, using addictive chemicals like sugar.

Myth#5:  Low carb diets are bad for your heart.

  Low-carb diets are actually beneficial for heart health.

[18:00 - 23:34] Heart Disease and Medications Myths

Myth#6: High cholesterol causes heart disease.

  High cholesterol is not the cause of heart disease; it's a lie to sell statins.

  LDLs repair blood vessel damage, not cause heart problems.

Myth#7: Medications are the best treatment for medical issues.

  Medications only treat symptoms, not the root cause—poor nutrition.

  Eating healthy prevents adverse effects, unlike medications.

[23:35 - 28:01] Diets, Calories, and Exercise Myths

Myth #8: Diets Work if You Follow Them

  Diets don’t work; fat burning is controlled by insulin, not calories or exercise.

  To burn fat, keep insulin low by avoiding carbohydrates and glucose.

Myth #9: Restricting Calories Always Works for Weight Loss

  Calorie restriction doesn’t work; focus on reducing glucose and changing food.

  Fat, not glucose, fuels the body and supports cell regeneration.

Myth #10: The Best Way to Burn Calories is Exercise

  Exercise doesn’t burn fat; proper nutrition does.

  Resistance training builds muscle, but fat loss starts with diet.

[28:02 - 35:45]  The Truth About Medications and Aging

Myth #11: You Cannot Improve Metabolic Health Without Medications

          Medications only treat symptoms; proper nutrition addresses the root cause.

          Real animal-based foods can reverse metabolic issues like low testosterone and arthritis.

Myth #12: Health Problems Get Worse as You Age

Poor diet causes worsening health; most conditions are reversible with proper nutrition.

Eating animal-based foods can reverse damage and improve 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:

“Medications only treat the symptoms. It doesn't treat the underlying disease.” - Dr. Steve Hughlett

“Exercising does not burn your fat. You can never get to your fat store just by exercising. The only way to burn your fat out of your cells is to decrease your insulin.”  - Dr. Steve Hughlett

 ”High cholesterol does not cause heart disease. High glucose, insulin, and inflammation does.” - Dr. Steve Hughlett

“ Food companies are not here for your health. They are here for their shareholders. ” - Dr. Steve Hughlett

“ What we were being told was healthy was actually what's causing us to become extremely sick.” - Dr. Steve Hughlett

In this episode, Dr. Steve explores the essential benefits of walking for health, challenging the common notion of needing 10,000 steps. He explains how just 2,000 to 4,500 steps can still provide great health benefits. He discusses how walking helps manage glucose spikes, reduce inflammation, and improve mental clarity. He also shares practical tips to fit more walking into your routine.

[00:01 - 10:04]  Daily Movement for Health

Intense workouts became mainstream post-1977 due to marketing, not science.

No need for carbs to stay healthy or lose fat; focus on insulin control.

Regular walking, lifting, and sprints are key, not just intense exercise.

Strengthen grip and balance to stay functional and prevent falls.

Small daily habits lead to long-term health benefits.

[10:04 - 17:10] Managing Inflammation and Nutrition

Sitting too long causes poor posture and inflammation; move often.

Stay away from ultra-processed foods, sugars, and chemicals.

To burn fat, lower insulin by avoiding carbs, and not relying on intense exercise.

Reduce stress to lower inflammation and protect health.

Walk regularly and reduce long periods of sitting for better overall health.

[17:11 - 30:24] Effective Walking Tips for Health

Forget 10,000 Steps. 2,000–4,500 steps daily is sufficient for health benefits.

Take quick walks throughout the day, especially after meals.

A 15-minute walk can reduce glucose spikes by 50%.

Walk during meetings, park farther, or take the stairs.

Walking in the morning or evening boosts energy and sleep.

[30:25 - 37:34] Closing Segment

Get 6-10 hours for muscle growth and toxin removal.

Eliminate stressors to reduce inflammation.

Avoid processed foods; focus on meat-based meals.

Drink water based on your ideal weight.

Walk regularly, lift, and focus on balance.

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

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

You can also check us out on Youtube.

Tweetable Quotes:

“You do not have to exercise to lose weight, but yes, you need to move your body.” - Dr. Steve Hughlett

“Sitting is one that causes inflammation in our body.” - Dr. Steve Hughlett

“The only way to lose fat is to keep your insulin levels low and there is no drug that can do that.”  - Dr. Steve Hughlett

“ The wonder drug is eating proper nutrition and slight physical activity every single day.” - Dr. Steve Hughlett

In this episode, Dr. Steve tackles a question he gets asked all the time: Is running really better than walking? The answer might surprise you! He dives into the science behind movement, the impact of chronic cardio on the body, and why walking might be the ultimate form of exercise for longevity, energy, and overall health. He also shares insights from Mark Sisson’s book Born to Walk and explains how short, frequent walks can boost metabolism, improve brain function, and even help with fat burning—without the wear and tear of high-impact exercise. Plus, find out why the myth of "10,000 steps a day" isn't based on science!

[00:01 - 04:36] The Truth About Running and Walking

Running long distances is a modern phenomenon—not something humans have always done.

Chronic cardio can be harmful, leading to joint pain, stress fractures, and other injuries.

Excessive running isn’t necessary for fat loss or overall health.

Walking provides the same benefits without the physical strain.

[04:37 - 09:12] The Science-Backed Benefits of Walking

Short, frequent walks throughout the day improve energy, alertness, and mood.

Walking after meals aids digestion and helps regulate blood sugar levels.

Just 2 miles a day (around 4,000 steps) has been shown to enhance metabolic flexibility.

Studies show that walking increases Brain-Derived Neurotrophic Factor (BDNF), which supports brain health and cognition.

[09:12 - 17:36] How Walking Supports Long-Term Health

Walking strengthens muscles, bones, and joints, reducing the risk of falls in old age.

Movement is crucial for a healthy lymphatic system, which helps remove toxins.

Just 20 minutes of walking, five days a week, has been linked to a 43% reduction in sick days.

The idea of 10,000 daily steps isn’t based on science—it originated from a marketing campaign!

[17:37 - 28:35] How to Make Walking a Daily Habit

Walk outside in nature to reduce stress and boost mental well-being.

Practice eye exercises by shifting focus between near and far objects.

Engage your core and maintain good posture while walking.

Walking in the morning helps regulate your circadian rhythm, leading to better sleep.

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

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

You can also check us out on Youtube.

Tweetable Quotes:

“ Walking by far is much better. It's less stress on your body.” - Dr. Steve Hughlett

“Just walking in nature actually reduces your stress hormone and it boosts your immune function.” - Dr. Steve Hughlett

“There's really no reason to run because it is so hard on your body.” - Dr. Steve Hughlett

“ The only way to burn fat is keep your insulin levels low and that goes by what you eat, not by what you're doing.” - Dr. Steve Hughlett

“If you actually just take several short, frequent walks all throughout the day and maybe a long walk or long hike, you know, once a week or something, this is going to get you all the the good benefits of walking.” - Dr. Steve Hughlett

Many people believe that exercise is the key to weight loss, but is that really the case?

In this episode, Dr. Steve uncovers the truth about fat loss, metabolism, and how your body actually burns energy. He breaks down why it's not about just losing weight, but rather losing fat—and why the food you eat plays a much bigger role than exercise.

[00:01 - 10:41] Weight Loss vs. Fat Loss

• Most people want to lose fat, not just "weight.
• Starving yourself leads to muscle loss, not just fat.
• Your body needs nutrients or it starts breaking down muscle.
• Autophagy removes waste, but extreme fasting can cause muscle loss.
• Losing muscle slows metabolism and weakens your body.
• Insulin levels play a major role in fat storage and fat burning.

[10:42 - 16:13] Insulin, Exercise, and Fat Burning

• Exercise burns calories, but fat stores contain more energy.
• High insulin stores fat; low insulin burns fat.
• Carbs raise insulin, promoting fat storage.
• Low insulin burns fat and stores it in muscles.
• During exercise, glucose is burned first, then fat.

[16:14 - 20:31] Glucose, Fat Storage, and Insulin

• Glucose provides minimal energy; glycogen stores offer 2,000 calories.
• Excess carbs raise insulin, turning glucose into fat.
• Low-carb diets burn fat and elevate LDL cholesterol.
• Visceral fat forms around organs when subcutaneous fat is full.
• Measure your waist—if it’s over half your height, you have visceral fat.

[20:32 - 31:37] Do You Need Exercise to Lose Fat?

• Fat loss comes from low insulin, not exercise alone.
• Exercise burns glucose and fat, but won’t access fat stores until insulin is low.
• Strength training is important for muscle, but diet plays a bigger role in fat loss.
• Your body’s “set point” increases hunger and slows metabolism when losing weight.
• If new to exercise, focus on fat loss first—working out while fatigued can lead to more hunger and muscle loss.

[31:38 - 35:32] Carnivore Diet for Fat Loss

• Carnivore diet keeps insulin low, burning fat for energy.
• Avoid carbs to keep insulin low and burn fat from fat cells.
• Stick to above-ground plants if not fully carnivore to limit glucose intake.
• Focus on nutrition first, then exercise as energy improves.
• Protein and fat keep you full, helping manage hunger and prevent overeating.

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

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

You can also check us out on Youtube.

Tweetable Quotes:

“It's not about losing weight. It's about losing fat.” - Dr. Steve Hughlett

“The only way you can lose fat is to keep your insulin levels low.” - Dr. Steve Hughlett

“If you do not eat the nutrients your body needs, your body will start eating itself.” - Dr. Steve Hughlett

“You can starve yourself to death and decrease all the nutrients that's coming in.. . Yes, you will lose weight, but you're mainly using losing muscle.” - Dr. Steve Hughlett

“If you're not used to working out, this is not the time to do that.” - Dr. Steve Hughlet

In this episode, Dr. Steve takes a deep dive into a topic that doesn’t get enough attention—plant toxins. While fruits and vegetables are a staple in most diets, they all contain some form of toxins. Some are harmless, while others can build up in your body over time and cause problems. And then, some can actually be beneficial if prepared correctly. He breaks down the different toxins found in plants, how they affect our health, and the best ways to enjoy plant-based foods without the risks. 

[00:01 - 03:19] The Truth About Plant Toxins

Every plant contains natural toxins, some of which can accumulate in the body.

Bioaccumulation can lead to long-term health issues, much like insulin resistance.

Common plant toxins include phytates, tannins, lectins, and cyanogenic glycosides.

Some plant toxins are used in medicine, while others can be harmful over time.

[03:20 - 09:07] Oxalates and Hidden Health Risks

Oxalate crystals in foods like spinach and almonds can cause kidney stones and joint pain.

Dr. Steve shares how oxalates led to a serious health scare for his son.

Many plant toxins act as natural pesticides to protect the plant from being eaten.

Eating plants out of season increases the risk of toxin buildup in the body.

[09:08 -  16:43] How Modern Farming Alters Plants

Domesticated crops are bred to be sweeter and larger but often lose nutrients.

Removing natural plant defenses has led to increased use of pesticides and herbicides.

Modern corn is now 40% sugar, compared to 2% in its ancestral form.

Heirloom varieties contain more nutrients and fewer harmful compounds.

[16:43 - 26:51] How to Reduce Plant Toxins

Cooking, soaking, fermenting, and nixtamalization can deactivate harmful compounds.

Some cultures use clay to neutralize plant toxins before digestion.

Buying seasonal and local produce reduces exposure to harmful bioaccumulation.

Avoid grocery store produce grown out of season for better health benefits.

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

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

You can also check us out on Youtube.

Tweetable Quotes:

“ Every single plant on the earth has toxins in it.” - Dr. Steve Hughlett

“Our digestive tract is not physically made to digest plants.” - Dr. Steve Hughlett

“Phytotoxins they're not actually trying to kill you, they're just trying to protect themselves. So this is nature's natural pesticides, herbicides, fungicides, these are the things that plants have, to make sure that they don't get eaten by these other things.” - Dr. Steve Hughlett

“ It's how do I eat them that can make them safe, nutritious, and available to our bodies without hurting us. And one of the best ways you can do this to make sure you're buying something seasonally is don't buy it from a grocery store. Buy it from a farmer's market.” - Dr. Steve Hughlett

 ”Most kidney stones are made out of calcium oxalate crystals. So the calcium is what we have in our bodies anyway. And then, the oxalate is what we get from eating all these plants.” - Dr. Steve Hughlett

“Eat your fruits, eat your vegetables, minimal, make sure you eat them seasonally.” - Dr. Steve Hughlett