Simple, Healthy Choices for Weight Loss Podcast

In this episode, Dr. Steve and his wife, Theresa, share insights on how to eat healthier by focusing on whole, nutrient-rich foods. They emphasize avoiding man-made processed foods that contribute to chronic hunger, weight gain, and disease. From navigating grocery stores to meal ideas, they offer practical advice for staying on track with a simple and nutritious eating plan.

[00:01 - 05:37] The Key to Healthy Eating

Eating doesn't have to be complicated; it’s all about choosing simple, natural foods.

The body needs nutrients, not just to fill hunger but to nourish and sustain.

Avoid foods that don’t nourish the body and cause hunger.

Key health issues: inflammation, insulin resistance, and sugar.

Focus on foods that are nutrient-dense and free from toxins, like those we used to eat before the 1960s.

[05:38 - 08:26] The Danger of Processed Foods

Seed oils and vegetable oils are highly toxic and chemically processed.

Animal fats are the healthiest option, providing the right balance of fatty acids.

Processed foods are full of chemicals, including pesticides, artificial sweeteners, and dyes.

Stick to the outer aisles of the grocery store for healthy options.

Real food satisfies hunger and provides lasting energy.

[08:28 - 19:24] Easy, Nutrient-Dense Meals

          Try low-carb Mexican bowls instead of tacos with chips.

          Hamburger and scrambled eggs make a hearty meal.

          Opt for protein-rich bowls with healthy fats and amino acids.

          Replace pasta with zucchini noodles or spaghetti squash.

          Skip bread and consider cauliflower crust for pizza.

[19:25 - 36:35] Low-Carb Dining Hacks

Skip buns and fries; opt for steamed veggies with burgers.

At Mexican restaurants, avoid chips and shells; focus on meat.

Snack on beef jerky, eggs, and Greek yogurt with protein.

Eat within a 5-6 hour window, allowing 16-18 hours for insulin levels to stay low.

[36:36 - 38:44] Closing Segment

Transform almost any food into a low-carb option with a little creativity.

Utilize online resources, cookbooks, and involve kids in the kitchen for fun

Focus on nutrition over weight loss for lasting health improvements.

Prioritize muscle retention and reduce inflammation by managing insulin and glucose.

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.

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:

“Stay away from the things that are toxic and eat the things that are natural.” - Dr. Steve Hughlett

“The main reason you're hungry is because your body needs nutrients.”  - Dr. Steve Hughlett

“When you eat nutritious, healthy food, it keeps you feeling full for longer.”  Dr. Steve Hughlett

“ When you eat for nutrition, you will also lose fat, not just weight.”  Dr. Steve Hughlett

“ The reason why a lot of people snack is because they're used to eating manmade, frankenfood that has no nutrients doesn't keep you feeling full.”  Dr. Steve Hughlett

In this episode, Dr. Steve and his wife, Theresa, dive into the emotional eating trap and how our feelings can often push us to make unhealthy food choices. They talk about the cycle of emotional eating, how it affects our self-esteem, and ways to break free from those habits. They highlight the importance of shifting our mindset around food to create lasting, positive changes in our health. Plus, they share some practical tips to help you overcome emotional eating and start making healthier choices.

[00:01 - 07:09] Understanding Emotional Eating

Emotional eating is triggered by feelings, not hunger.

The cycle leads to guilt and unhealthy food choices.

Remove tempting foods from your home to avoid triggers.

Focus on healthy eating, not what’s "normal" or comforting.

[07:10 - 16:21] Shifting Your Mindset Towards Healthy Eating

Focus on eating nutritious, whole foods, not just what’s “normal.”

Eating real foods (meat, fruits, and vegetables) nourishes your body and prevents disease.

Processed foods are filled with chemicals that trigger cravings and leave you unsatisfied.

Break the cycle of emotional eating by removing tempting foods from your home and focusing on healthy choices.

[16:22 - 24:55] Breaking the Emotional Eating Cycle with CTFAR

The CTFAR model shows how emotions lead to thoughts, feelings, and actions.

Thoughts influence feelings, which drive emotional eating.

Change your thoughts first to break the cycle.

Use positive affirmations like "I am a person who takes care of myself" to create lasting change.

[24:56 - 29:18] Distraction Techniques to Combat Cravings

Keep busy with a project like cleaning or organizing to distract from cravings.

Break down tasks into smaller steps to avoid feeling overwhelmed.

Drink something, like water, to satisfy your stomach, helping you resist emotional eating.

Learn from your distractions (if you’re not actually hungry), you’ll realize it next time.

[29:19 - 33:46] Practical Tips for Healthy Eating and Thought Transformation

Make scrambled eggs, grilled chicken, or burgers for quick meals.

Keep beef jerky, hard-boiled eggs, and cheese available (watch portions).

Real foods like meat, fruits, and veggies heal your gut.

Pack healthy snacks like Greek yogurt and protein powder on the go.

Have healthy options to avoid processed snacks.

Shift from self-criticism to self-care for better habits.

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.

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:

“ Food does not make emotions go away. It only covers them up.” - Theresa Hughlett

“If there is food that you know you should not be eating, don't even put it in the house.” - Dr. Steve Hughlett

“ If you're gonna change a feeling, an action, or a result, the very first thing you have to do is you have to change your thoughts.”  - Dr. Steve Hughlett

“ When you change your thoughts to where your actions and your results are something that you want, and not something that you don't want, that's when you know you're thinking the right way.” - Dr. Steve Hughlett

In this episode, Dr. Steve and his wife, Theresa, explore how planning ahead can make all the difference in your weight-loss journey. They talk about why it’s so important to know your “why,” how clearing out tempting, unhealthy foods can set you up for success, and the power of simple meal planning to reduce stress and decision fatigue. They keep it real about the ups and downs everyone faces and offer easy, practical tips to help you stay consistent and build habits that last. If you’ve struggled to stick with healthy changes before, this episode will give you the tools and motivation to finally break through.

[00:01 - 02:35] Changing Your Mindset: Find Your Why

Success starts with a clear, motivating why beyond just weight loss.

Write it down and review daily to stay focused.

Accept slip-ups and keep moving forward.

Commit to long-term change, not quick fixes.

[02:35 - 08:42] Clean Out the Toxic Foods

Remove processed foods with seed oils and artificial additives.

Toss expired, sugary, and chemically laden items.

Replace with whole foods and healthy fats like avocado oil and lard.

Cleaning out is self-care, not waste.

[08:43 - 12:59] Plan Your Meals Weekly

Plan and shop for meals once a week to reduce daily decisions.

Keep your grocery list focused on real meats, fresh veggies, eggs, and healthy dairy.

Use low-carb or vegetable-based alternatives for your favorite dishes

Adjust your meal plan nightly to accommodate changing schedules and stay flexible and prepared.

[13:00 - 27:28] Build Simple Daily Habits

Walk daily to support health and vitamin D.

Gradually increase steps; use small activity tweaks

Drink water based on ideal body weight.
Eat real animal foods and above-ground veggies.
Eat within a 6-8 hour window, avoid snacking, and prioritize protein.
Avoid snacking; space meals 4-5 hours apart and prioritize protein to protect muscle.
Get 8+ hours of sleep; limit screens and prep your environment.

Reduce screen time before bed

[27:29 - 31:25] Closing Segments

Weekly meal planning helps bounce back and build routines.

A clear why keeps you motivated through challenges.

Real, whole foods improve health and reduce medications.

A positive mindset and daily affirmations create lasting habits.

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.

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're gonna have to do two big changes. You're gonna have to change your thoughts. You're gonna have to change your environment.”  - Dr. Steve Hughlett

 ”You have to keep reminding yourself why you're doing what you're doing. You have to think into the future for that. And one of those ways is to write it down and to look at it every day.” - Theresa Hughlett

“ Working out is not what's gonna burn the fat outta your fat cells. Your nutrition is what's gonna burn the fat outta your fat cells.” - Dr. Steve Hughlett

In this episode, Dr. Steve dives into the real reasons why most people struggle to eat healthy. Drawing from his 30 years of experience as a clinical pharmacist, he unpacks the difference between true hunger and habitual eating, the impact of ultra-processed foods, and how food companies keep us addicted. He also offers practical tips to break unhealthy habits, understand what real nutrition means, and how to make healthier choices that fit into everyday life.

[00:01 - 05:35] Understanding Hunger vs. Habitual Eating

Hunger signals mean your body needs nutrients, not just food.

When sick, your body diverts blood from the gut, reducing appetite.
            Many adults eat out of habit, not true hunger.
            Ultra-processed foods lack nutrients and cause repeated hunger signals.
            Sometimes thirst is mistaken for hunger—try drinking water first.

[05:36 - 11:51] How Ultra-Processed Foods Keep You Eating More

Food companies design ultra-processed foods to be addictive.
            Sugar and high fructose corn syrup trigger the brain’s pleasure centers like drugs.
            Ultra-processed foods are cheap, widely available, and heavily advertised.
            These foods cause high insulin, inflammation, and blood sugar spikes.
            The cycle of eating nutrient-poor foods leads to chronic disease and medication dependence.

[11:52 - 15:59]Emotional Eating and the Power of Nutrition Knowledge

People often eat due to emotions—boredom, stress, celebration, or social gatherings.

Lack of preparation leads to grabbing whatever food is available, often unhealthy choices.
            Most people don’t truly understand nutrition or what their body really needs.
            Misinformation about food, especially animal products, leads to poor dietary choices.

Proper nutrition from animal-based foods can prevent and even reverse diseases like type 2 diabetes.
Real fruit and vegetables are good, but processed versions or juices lose valuable nutrients.

[16:00 - 27:37] The Cost and Myths of Healthy Eating

Processed foods are cheap but lack nutrients, causing constant hunger.
Healthy whole foods keep you fuller and reduce how often you eat.
Healthy eating can be affordable by choosing simple cuts and buying in bulk.

Food marketing often misleads with fake health claims on processed products.

[27:38 - 36:28] Practical Healthy Eating Tips

Shop store edges for whole, nutrient-dense foods; avoid processed aisles.

Choose full-fat dairy, healthy oils, and animal proteins.

Swap carb-heavy items (buns, noodles) for protein alternatives.

Plan meals and bring food to events to avoid unhealthy choices.

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

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

You can also check us out on Youtube.

Tweetable Quotes:

“A big reason why people tend to eat is just outta habit.” - Dr. Steve Hughlett

“  Food companies have made you addicted. They've made you addicted to their food for a specific reason because they are a business.” - Dr. Steve Hughlett

“ The hunger signal is telling the person to eat the nutrients that the body needs. ” - Dr. Steve Hughlett

“ People who eat most of their meals from animal-based foods, these people are healthier.”  - Dr. Steve Hughlett

“ We have fallen into their trap of thinking that sugar is the only thing that tastes good. Once you can get that outta your mind and say no, sugar, if it tastes sweet, it truly is poisoned. It truly is a toxin to your body.”   - Dr. Steve Hughlett

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

In this episode, Dr. Steve discusses the pros and cons of man-made foods, offering insight into how they affect your body and why they’re so difficult to resist. Tune in to learn how the food industry shapes our eating habits and why making healthier choices can be life-changing.

[00:01 - 07:49] The Pros of Man-Made Food

Widespread Availability: Easily found in stores, vending machines, and fast food chains.

Affordable: Low production costs make these foods cheaper than healthier options.

Accessible to All Ages: Marketed for everyone, from infants to adults, using the same harmful chemicals.

Great Taste: Engineered to be addictive with added sugars, artificial flavors, and high-fructose corn syrup.

[07:50 - 22:21] The Cons of Ultra-Processed Food

Toxic Grains: Soy and wheat are processed, sprayed with chemicals, and stripped of nutrients.

Sugar Addiction: High fructose corn syrup makes food addictive, affecting brain chemistry.

Harmful Seed Oils: Seed oils are processed with chemicals, making them toxic for consumption.

Chemical Overload: Ultra-processed foods contain harmful chemicals like pesticides and bleaches.

[22:22 - 26:36] The Hidden Dangers of Artificial Additives

Food dyes like Red Dye #40 cause hyperactivity in children.
Ultra-processed foods are filled with harmful chemicals.
High-fructose corn syrup and sugar make foods addictive.
Chemical flavorings boost cravings and consumption.

[26:37 - 33:11] Closing Segment

Processed foods cause inflammation, insulin resistance, and diseases.
Clean, animal-based diets can reverse conditions like diabetes.
Processed foods damage organs and cause long-term health issues.
Eating whole foods restores health and reduces medication needs.

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:

“ Just because it's available and just because it's affordable and just because any age can eat it and because it's advertised everywhere to make you think that this is good, healthy food, they put addictive substances in it, that doesn't mean anything. All that means is that this food is toxic.” - Dr. Steve Hughlett

“The five pros, the five good things about this manmade ultra-processed food, is the exact five things that the food companies have learned to do to make people addicted to their products.” - Dr. Steve Hughlett

“If you want to be healthy, quit eating toxins and start eating nutrients. It's that simple.” - Dr. Steve Hughlett

“When you're eating all this ultra-processed food with nothing but chemicals, you're putting inflammation into your body.” - Dr. Steve Hughlett