099: The 3 Approaches to Losing Weight and Reversing Type 2 Diabetes

Simple, Healthy Choices for Weight Loss

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.

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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