Thank you Marg KJ, Afsi, Lydia R, Tony, and many others for tuning into my live video with Chef Martin Oswald!

This week on Habit Healers Live, Chef Martin and I turned brain science into brain food, literally. Inspired by Dr. Dominic Ng’s recommendations for the Brain Health Substack Summit happening next week, Chef Martin prepared two stunning salmon dishes designed to preserve omega-3 fatty acids and pack as many brain-boosting ingredients as possible into every bite.

The result? Seven of Dr. Ng’s recommended brain health ingredients in a single recipe. Here’s what we learned.

The Science Behind Today’s Cook

Dr. Ng’s brain health food list breaks down into several key categories, and Chef Martin built today’s dishes around them:

Gut-Brain Axis: Kimchi, kefir, sauerkraut, and leeks — Chef Martin chose leeks as the foundation for his vegetable sides.

Cerebrovascular Blood Flow (or as I put it, “blood to the brain”): Roasted beets, spinach, and kale — beets and spinach both made it into today’s dishes.

Neuroinflammation: Extra virgin olive oil, berries, and turmeric — olive oil was used in cooking, and turmeric appeared in the French spice blend.

Neuroplasticity: Sardines and anchovies — a Moroccan sardine dish is coming later this week (stay tuned!).

Neurotransmitters: Eggs, pumpkin seeds, and turkey — eggs showed up in the gribiche sauce, and crushed pumpkin seeds became the crust on the salmon.

Dish #1: Pumpkin Seed-Crusted Salmon with Sauce Gribiche

Chef Martin’s first dish was a thick-cut Atlantic salmon fillet with a crushed pumpkin seed crust, served over water-sautéed leeks, French lentils, beets, and spinach, topped with a classic French sauce gribiche.

Key Cooking Tips for Preserving Omega-3s

Why it matters: Omega-3 fatty acids begin to oxidize at around 160°F. The whole goal is to cook salmon slowly at lower heat to preserve these essential brain nutrients.

Cook skin-side down first. The skin acts as a protective barrier, shielding the omega-3-rich oils from direct heat. Sear skin-side down for 5–7 minutes on medium heat.

Don’t flip too early. If the skin sticks, it’s not ready. When properly cooked, the salmon will release from the pan on its own.

Use a stainless steel pan. Chef Martin recommends stainless steel to avoid particles from coated pans breaking off with use.

Bring fish to room temperature first. Let salmon sit out for about 30 minutes before cooking. Cold fish won’t cook evenly, it’ll stay raw in the center.

Sear the sides. A restaurant trick: briefly press the sides of the salmon against the pan to seal all around. This prevents those white protein spots from forming on top.

Use the paper towel trick. After cooking, rest the salmon on a paper towel to absorb the oxidized cooking oil before plating. This is what the best restaurant chefs do.

Check temperature: For home cooks, use a thermometer — 125°F is the target for medium-rare salmon that preserves the most omega-3s.

Oven method alternative: You can also slow-bake salmon at 250°F for about 45 minutes (for a one-inch fillet). It comes out buttery, creamy, and incredibly nutrient-rich.

About Sauce Gribiche

The word of the day! Gribiche (G-R-I-B-I-C-H-E) is a classic French sauce made with hard-boiled eggs (for choline and neurotransmitter support), capers, parsley, shallots, mustard, and apple cider vinegar. The acidity of the sauce balances the richness of the salmon, a key flavor profiling principle.

The Vegetable Side

Chef Martin kept this intentionally low-calorie to balance the richness of the fish: leeks cut into strips and water-sautéed (no butter, no oil), French lentils (recommended by Dr. Chris Miller for fiber), pre-cooked beets (for nitrates and cerebrovascular blood flow), and fresh spinach wilted in at the end.

Get the full recipe for the Pumpkin Seed–Crusted Salmon with Sauce Gribiche, Roasted Beets & Leeks here.

Dish #2: Matcha Salmon Noodle Bowl

The second dish was inspired by Dr. Julie Brantantoni’s recommendations. Chef Martin used the belly portions of the salmon, the fattiest part with the highest concentration of omega-3s, cut into small, fingernail-sized pieces and cooked very quickly to avoid oxidizing those delicate fats.

What’s in the Bowl

The base is konjac noodles (also called sweet potato starch noodles), a great option for anyone managing blood sugar, as they have essentially no carbohydrates. Just rinse with hot water and they’re ready.

The star is a matcha dressing made with matcha, tahini, garlic, ginger, and date syrup. Chef Martin’s advice from legendary German chef Witzigmann: when you name a sauce after an ingredient, that ingredient should be the star. Let the matcha shine.

Finished with shiitake mushrooms sautéed in a touch of sesame oil (only about 30 calories to flavor an entire dish, compared to 120 calories of olive oil for the same impact), leeks, spinach, hemp seeds (plant-based omega-3s and protein, added at the very end to preserve nutrients), black sesame seeds, and fresh torn mint leaves.

Full Matcha Salmon Noodle Bowl recipe coming soon.

Wild vs. Farmed Salmon: What to Know

A viewer asked whether wild salmon is better than Atlantic farmed salmon, and the answer was a clear yes. Chef Martin explained that cheap farm-raised salmon often contains synthetic omega-3s and added coloring. The fish can fall apart when you lift it, a sign of how much oil has been added. Wild salmon (like coho) has a naturally darker, deeper red color.

If you’re buying farmed salmon, invest in higher-quality options from reputable farms. Avoid the cheapest mass-produced options, which can come with concerns about water quality and antibiotic use.

Don’t Eat Fish? Here Are Your Options

For those who don’t eat fish (myself included!), Chef Martin and I discussed several alternatives. You can substitute tofu or azuki beans in these dishes for protein and texture. Konjac noodles add substance without spiking blood sugar. Omega-3 supplementation (EPA and DHA) is another option, Chef Martin himself eats mostly vegetarian and takes omega-3 supplements, inspired by Dr. Dean Ornish’s 2025 Alzheimer’s study. I take omegas daily. Hemp seeds, ground flax, and chia seeds provide plant-based ALA omega-3s and can be sprinkled on any dish.

What’s Coming Next

Moroccan Sardine Charmoula recipe — dropping mid-week on Chef Martin’s Substack

Summary article with all Brain Health Forum recipes — coming next Saturday with Chef Martin reviewing everything together.

Don’t Miss: Brain Health Substack Summit Starts Monday!

Starting Monday, February 23rd at 10:00 AM Pacific, I’m going live every day next week with a different brain health expert for the Brain Health Mini Substack Summit. Half-hour live interviews each day, covering how we can increase our brain longevity. The lineup includes Julie Fratantoni, PhD on Monday, with five more experts throughout the week, and Chef Martin Oswald closing it out with a full recipe roundup.

Join the Brain Health Substack Summit live here.

I highly recommend subscribing to Chef Martin’s Substack for all his incredible brain health recipes, he and his wife, Carolyn, work tirelessly to bring you dishes that are as nourishing as they are delicious.

Subscribe to Chef Martin’s Healing Kitchen Substack.

In this episode, I’m digging into a question that sounds almost absurd until you look at the data: why is pickleball—arguably the “sweetest, safest-looking” sport in the park—sending so many people to the emergency room?

Pickleball looks harmless. The court is small. The serve is underhand. The ball is basically a wiffle ball. And yet, ER records tell a different story: fractures (especially wrists), sprains, strains, and a pattern that’s hard to ignore—older adults showing up for pickleball injuries at rates that started to rival tennis. I walk through what’s really happening, and why the sport’s design quietly creates the perfect setup for falls, tendon overload, and sudden-stop injuries.

I explain how two rules—the double bounce and the kitchen—shape the way your body has to move: quick lunges, short sprints, abrupt decelerations, and reactive steps at the net. It doesn’t look like sprinting, but it often acts like sprinting in bursts. And that mismatch—between what the game demands and what many bodies are prepared for—is where trouble starts.

But I’m not here to villainize pickleball. In fact, I make the case for why it’s one of the most powerful “stealth health” activities out there: it’s fun enough that people actually show up, it can hit moderate intensity, and studies suggest benefits for lower-body power, cognition, and even chronic pain when it’s introduced with a smart ramp-up. The problem isn’t pickleball—it’s the gap between enthusiasm and preparation.

We also get specific about the injuries that worry clinicians: the Achilles rupture story (tendons adapt slowly, even when you feel “fit”), the rare-but-serious eye injuries that can threaten vision, and the overuse problems the ER doesn’t capture—things like tennis elbow and shoulder tendinopathy that creep in when you play back-to-back without recovery.

And then I give you the practical fix: how to make pickleball safer without ruining the fun. I walk through a simple warm-up framework (RAMP), the strength and balance basics that reduce fall risk, and the small decisions that matter more than people realize—court shoes, gradual play-time build, rest days, and yes, eye protection if you’re living at the net.

This isn’t about playing harder. It’s about playing longer.Dr. Marbas Substack: https://drlauriemarbas.substack.com/

A Big Thank You To Our Sponsors:

If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

Thank you Marg KJ, Afsi, Sherrie McGraw, Eve Franco, Tony, and many others for tuning into my live video with Chef Martin Oswald!

Brain Food That Actually Tastes Good: A Feast for Your Neurons (and Tastebuds)

We went live today from Las Vegas to Vienna, and if you missed it, you missed a masterclass on how to turn “medical advice” into a culinary masterpiece.

We are gearing up for the Brain Summit (Feb 23rd–28th), where we’ll be interviewing experts like Annie Fenn, MD , Jud Brewer MD PhD , Chris Miller MD, Julie Fratantoni, PhD, and Dr. Dominic Ng. But today wasn’t just about talking science; it was about putting Dr. Chris Miller’s anti-inflammatory protocols directly onto a plate.

The goal? Decreasing stroke risk, fighting atherosclerosis, and keeping those blood vessels wide open to feed your brain.

Here is the breakdown of the “strategic dishes” Chef Martin whipped up.

The Strategy: Avoiding “Flavor Fatigue”

Chef Martin Oswald introduced a fascinating concept today: Flavor Fatigue.

When you eat a dish that tastes exactly the same from the first bite to the last, your palate gets bored. To keep healthy eating exciting, you need layers. You need a mix of hot and cold, cooked and raw, spicy and tart.

Here is how he built the ultimate Anti-Inflammatory Bowl.

1. The Roasted Base

Martin didn’t just throw veggies on a pan; he layered the antioxidants:

* The Power Move: He started with cauliflower (cruciferous) and dusted it with turmeric.

* The Fiber: Chickpeas went in for their soluble fiber to help grab cholesterol and feed gut bacteria.

* The Spice: He used Garam Masala. It’s Martin’s favorite spice blend because it is loaded with high-polyphenol spices like clove.

Chef’s Tip: Watch your oil. Instead of free-pouring olive oil, Martin suggests using a teaspoon or even a splash of water to keep the calorie density low, which is crucial for stroke prevention.

2. The “Raw” element (Vital for Vitamin C)

Here is something we often forget: Vitamin C is heat-sensitive. If you cook your peppers or fruits, you lose a significant amount of that nutrient.

To solve this, Martin created a raw Purple Coleslaw right in the middle of the bowl:

* The Crunch: Red cabbage (the cheapest, most effective antioxidant bang for your buck).

* The Surprise: He added blueberries directly into the slaw instead of raisins.

* The Dressing: A mix of tahini, lemon juice, and a touch of date syrup to break down the cabbage fibers.

3. The Endothelial Boosters

To finish the bowl, he added cooked beets and raw arugula. Why? Nitrates. These are essential for the endothelial lining of your blood vessels, ensuring good blood flow to the brain.

Get the Full Anti-Inflammatory Bowl Recipe Here.

Dessert: “Carolyn’s Clafoutis” (The Healthy Remake)

We can’t talk brain health without talking about berries. Dr. Jud Brewer loves them, and so do we.

Martin’s wife, Carolyn, makes a healthy version of the classic French Clafoutis, that usually loaded with heavy cream, butter, and sugar. Martin is sharing her recipe and how she turned it into a brain-healthy powerhouse without sacrificing that custard-like texture.

The 5-Ingredient Fix:

* Frozen Blueberries: He used frozen because they are picked at peak ripeness and retain their nutrients.

* The Liquid: Almond milk (or oat milk) mixed with a little yogurt for acidity.

* The Binder: Tapioca flour (or arrowroot) mixed with almond flour.

* The Omega-3s: Soaked ground flaxseeds.

* The Sweetener: A touch of date sugar or maple syrup.

The result? A purple, custard-like treat that melts in your mouth, minus the saturated fat.

Eat the Rainbow

By the time Martin finished plating, we counted nearly 15 different plants in just one meal. From the shiitake mushrooms to the fresh parsley garnish, this is what gut diversity looks like.

Read my article on “The Rainbow Plate: A System So Simple It Will Change the Way You Eat Forever”

Coming Up Next

We are back next Wednesday for another live cooking session. We’ve covered veggies and berries; next week, we are diving into healthy fats. Martin will be demonstrating the smart way to cook Salmon (for those who eat fish) so you don’t destroy the delicate Omega-3s with high heat.

See you then!

In this episode, I’m sharing a movement that looks a little ridiculous… but tells you a lot about your body in seconds: the duck walk—walking forward while staying in a deep squat.

I take you back to where it actually came from: not fitness, but medicine. In the 1950s, orthopedic surgeons used the duck walk as a quick stress test for knee problems—especially the meniscus—because deep bending under body weight can reveal issues fast. And that’s exactly why it’s so interesting: it’s not just an exercise, it’s a snapshot of your mobility, strength, balance, and joint tolerance all at once.

I break down what the duck walk really is (deep squat + tiny controlled steps), why it feels brutally hard almost immediately, and what’s happening under the hood—your quads and glutes staying “on” the whole time, the higher energy cost, and the balance/proprioception challenge that makes most people wobble at first.

Then I share my own story: after breaking my left ankle and spending weeks in a boot, I struggled to fully get my mobility back—even when I stretched. The duck walk surprised me. It helped restore ankle dorsiflexion, made my deep squat steadier, and the improvement was noticeable enough that I kept it as a long-term practice.

But I’m also very clear about the fine print. This movement asks a lot from your knees. I walk through the key structures it stresses (patellofemoral joint, tibiofemoral joint, meniscus), the warning signs that mean you should stop (sharp pain, swelling later, catching/locking, giving way), and who should skip it or only do it with guidance.

Finally, I give you the practical “how”: treat it like a skill, start supported, keep steps small, modify the depth, and progress through simple phases over a few weeks instead of turning it into a knee lottery. If you want a fast way to assess where your weak link is—ankles, knees, balance, or strength—this episode will help you figure it out and build it safely.Dr. Marbas Substack: https://drlauriemarbas.substack.com/

A Big Thank You To Our Sponsors:

If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

Thank you Rod Miller, Afsi, Diane J Jacobs, Ann Therriault, and many others for tuning into my live video with Chris Miller MD!

You Are Only as Old as Your Endothelium

We often ask, “How is your blood pressure?” or “How is your cholesterol?” But when was the last time anyone asked you, “How are your blood vessels?”

In this chat, Chris Miller MD and I stop looking at the heart as just a pump and start looking at the pipes. We specifically look at the endothelium. This is a layer one cell thick that lines your entire vascular system. It is your lifeline to every organ in your body. If it ages faster than you do, you are in trouble.

The Damage Dealers: Oxidative Stress

Your endothelium is sensitive. It is actually an endocrine system, not just a wall. What makes it stiff and rigid?

* The Usual Suspects: Spiking blood sugar, high salt intake, and ultra-processed foods damage the lining.

* The Silent Killer: Oxidative stress. Think of this as biological rust from pollution, smoke, or just the metabolic waste of living.

* The Lifestyle Hit: Lack of exercise makes vessels stiff while chronic stress clamps them down and makes them rigid.

The Healing Habits Protocol

You do not need a complete life overhaul overnight. Dr. Chris suggests small habits that compound.

1. The Exercise Prescription

* Just Walk: It is arguably the best thing for vascular relaxation.

* Add Resistance: Even two days a week makes a difference.

* The Secret Weapon: Yoga and stretching improve vagal tone. This helps relax stiff vessels even further.

2. The Menu

* Nitric Oxide Boosters: Beets, arugula, and leafy greens help the endothelium produce nitric oxide to dilate naturally.

* The Protector: Vitamin C is a powerful antioxidant that protects the endothelial lining.

3. The Sleep Non-Negotiable

* If you only do one thing, go to bed and wake up at the same time every day. Even if your sleep quality isn’t perfect yet, the rhythm helps reset your biology.

The Audit, Acceptance, Action Mindset

We got a little philosophical at the end. We realized that health is not about shaming yourself for the genetics you were dealt.

* Audit: Know your numbers. Get a baseline. Look at your lipids, your CRP (inflammation), and your fasting insulin.

* Acceptance: Stop fighting your history. Dr. Chris had to accept her Lupus journey. I had to accept my difficult menopause. Radical acceptance stops the “shame train”.

* Action: Once you know where you are and accept it, take one small step. I shared a story about a patient of mine who reversed Type 2 diabetes. She started by simply walking to the end of her driveway.

Coming Up

We also teased our upcoming Brain Health Mini Substack Summit at the end of the month. We will dive into neuroinflammation and how to clear the fog.

Watch the full replay above to hear Dr. Chris’s take on “Flow” states and why leaving the ER was the best thing for her health

Thank you Cindy Chance, Marg KJ, Afsi, Cathy Moffitt Boyd, Denise Tarasuk, and many others for tuning into my live video with Chef Martin Oswald!

We have a massive announcement!

We are thrilled to officially announce the upcoming Brain Health Mini Substack Summit, a mini Substack summit taking place the last week of February (Feb 23rd - 28th). I think this will be the first of its kind! (Please share this with your friends and family who would enjoy this amazing event!)

I will be interviewing five incredible experts, including Annie Fenn, MD , Dr. Dominic Ng , Julie Fratantoni, PhD , Chris Miller MD , and Jud Brewer MD PhD, live for 30 minutes each day. But here is the best part: Chef Martin Oswald is creating a specific brain-health recipe for each interview based on the ingredients provided by those experts. Then on the last day of the summit, February 28th, Martin and I will go live to talk about the recipes and answer any and all of your questions.

Don’t miss out on this unique event where medicine meets culinary art. Subscribe now so you don’t miss a single interview or recipe.

Want to go deeper with us? Join Martin and me in our Culinary Healing Group for exclusive community support and deeper dives into food as medicine and weekly private group meetings with me. Join the Culinary Healing Group here.

The Silent Enemy: Why Sodium Matters for Your Brain

Today, we are diving deep into sodium and brain health. You hear about “low sodium” all the time, but why is it actually important?

High blood pressure is a leading cause of death worldwide, and often, it’s undetectable unless you are actively measuring it. Excess sodium is a major driver of high blood pressure, especially for those with metabolic disease or insulin resistance.

Think of it this way: “Where the sodium goes, the water flows”.

When you consume excess sodium, fluid retention increases blood pressure within your vessels. But beyond that, sodium actually stiffens the blood vessels. This forces your heart to work harder and can starve the brain of nutrients, leading to fatigue, forgetfulness, and even cognitive decline.

But here is the challenge: Everything tastes better with salt. It’s the default setting for flavor. So, how do we protect our brains without resigning ourselves to bland food? Martin has the answers.

The Chef’s Toolkit: How to Engineer Flavor Without Salt

Chef Martin Oswald walked us through a fascinating “Flavor Wheel” designed to replace the sensation of salt with other potent characteristics. It’s not just about removing sodium; it’s about building layers of flavor that outshine the need for it.

1. The Herb Layer

Don’t just look for “salt substitutes.” Look to herbs that mimic the profile of sodium.

* Celery Leaves: This is Martin’s top recommendation. The leaves have a flavor profile very close to sodium.

* Lovage: Known in Europe as the “Maggi herb,” it has a complex, herbaceous flavor that crosses parsley, celery, and basil.

* Rosemary & Thyme: Use the whole sprig in soups and stews to let the leaves cook off and impart deep flavor.

2. The “Sting” (Acid & Spice)

Salt gives a little “prickle” on the tongue. To replace that, we need ingredients that offer a similar sensation.

* Sichuan Peppercorns: These provide a unique numbing or prickly sensation that distracts the palate from the lack of salt.

* Sumac: A spice with a sour, prickly characteristic. It’s fantastic in hummus or sprinkled over risotto.

* Citric Acid: The secret ingredient in many salt-free blends. It provides that sharp sourness and “sting” found in candy and processed foods, but can be used as a cooking tool.

3. Umami: The Fullness Factor

Umami provides the roundness and satisfaction we usually get from salt.

* Mushrooms: While Porcini is the gold standard, dried Shiitake mushrooms are a budget-friendly way to get massive umami flavor. You can even grind them into a powder to use as a spice.

* Nutritional Yeast & Tahini: Great for adding savory depth.

* Seaweeds (Kelp/Nori): These provide that “ocean” flavor and are a critical source of Iodine. Note: If you cut iodized salt, ensure you are getting iodine from other sources for thyroid health.

4. The Fermentation Game-Changer

Fermented foods are perhaps the most powerful tool for replacing sodium because their “funkiness” and tanginess mimic the sensation of salt.

* Fermented Cashew Butter: Martin revealed a new “Flavor Bomb”, cashew butter fermented with miso and lemon zest. It eats like sour cream and adds incredible richness.

* Miso: While it contains sodium, the high potassium content can help negate blood pressure effects, and you can dilute it with other ingredients.

* Almond Milk Kefir: A great way to add thickness and tang to dressings.

5. Sweet & Sour Reductions

We also discussed using glazes to fool the palate.

* Blueberry Balsamic Coulis: Instead of sugary store-bought glazes, reduce vinegar by 75%, then cook it down with fresh blueberries (skin on for pectin) to make a thick, tart sauce.

* Pomegranate Molasses: A thick, tart, and deeply flavorful drizzle that works beautifully on roasted vegetables.

* Preserved Lemon: By cooking whole lemons (blanched to remove bitterness) and preserving them, you get a product that adds brightness to risottos and salads without the mountain of salt traditionally used in Moroccan curing.

What’s Next?

This was just a preview! Next week, we will continue this conversation focusing on weight control and plaque prevention for the heart and brain.

We will see you then!

Please subscribe so you won’t miss the Brain Health Substack Summit.Comment below if you are looking forward to this and tag anyone who might be interested in attending.

In this episode, I’m asking a question that sounds a little wild until you start looking at the evidence: are animals the most powerful medicine we have? And I’m not talking about magic—I’m talking about biology, behavior, and the quiet ways other species seem to “read” us better than we read ourselves.

I start with Oscar, the hospice cat who stunned a nursing home staff by repeatedly curling up beside residents just hours before they died. From there, I zoom out into the bigger pattern: the silent, constant conversation between human bodies and animal senses—smell, breath, posture, rhythm, routine. I explore how we communicate across species without words, from the way dogs (and even cats) follow our pointing and gaze, to the oxytocin loop that kicks in when a dog holds eye contact, shifting both of us toward calm and connection.

Then I go deeper into the long history of partnership—wolves at ancient campfires turning into dogs, cats showing up where grain attracted mice, and how co-evolution didn’t just change them… it shaped us. I talk about attachment, why a dog can feel like a “secure base” the way a parent does for a child, and what research suggests about stress, cortisol, blood pressure, loneliness, and even immune training in kids raised around pets.

We also get practical: what happens when animals become part of the treatment plan—therapy dogs on hospital floors, service dogs helping veterans with PTSD, animals acting as bridges for kids with autism, and horses used in rehab. And yes, I go to the edge of the map: sea lions that may keep someone afloat, elephants that appear to mourn, a pig that saved a woman’s life, and dogs that can sometimes detect seizures, low blood sugar, or even cancer.

But I don’t skip the fine print. I talk about zoonotic risks, bites, hospital infection control, and the ethical line between partnership and exploitation—because if animals are part of health, their wellbeing has to be part of the equation too.

By the end, I’m left with the real question: if animals already function like quiet, unpaid members of the healthcare team… what would it look like to treat that bond as something we plan for—on purpose?

Dr. Marbas Substack: https://drlauriemarbas.substack.com/

A Big Thank You To Our Sponsors:

If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

In this episode of the Habit Healers podcast, Dr. Laurie welcomes Dr. Jud Brewer to discuss his Substack article, "The Generosity Paradox." Dr. Brewer explores the complexities of generosity, emphasizing that it is not as straightforward as many believe. He delves into the emotional aspects tied to giving, such as guilt and giver's remorse, and highlights that generosity encompasses more than just monetary donations. The conversation introduces three different types of generosity, starting with the "transactional loop," where giving is linked to an expectation of receiving something in return. Join us for a thought-provoking discussion that unpacks the deeper components of generosity and its impact on our lives.Link to Dr. Jud's article: https://judbrewer.substack.com/p/the-generosity-paradox-why-your-brainDr. Marbas Substack: https://drlauriemarbas.substack.com/A Big Thank You To Our Sponsors:If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

If you’ve ever felt like you have to choose between running for your heart or lifting for strength, I’m here to tell you that’s the wrong question. In this episode, I walk through the simple truth the research keeps repeating: cardio and resistance training do different jobs, and if you want your workouts to fight aging—not just burn calories—you need both.

I’ll explain why cardio is great at supporting your heart and metabolism, but why lifting is the lever that protects the stuff that actually makes aging harder: muscle, bone density, and the ability to keep moving well. We’ll talk about bones in particular—because they don’t respond to wishful thinking. They respond to force. If you want stronger hips and spine over time, you have to put your body under a load that feels heavy.

Then I get into the real reason most of us skip strength work: not laziness—friction. The tiny barriers (drive time, waiting for equipment, “I’ll do it later”) quietly kill the habit. So I share the strategy that actually works: habit stacking—bolting lifting onto the cardio you already do, so it becomes automatic instead of optional.

I’ll also give you my favorite “zero commute” tools that take up almost no space—a doorstop kettlebell, a weighted vest, a sandbag—and exactly what “heavy” means in real life (hint: 8–12 reps, with the last two feeling brutal). Because the bottom line is this: your heart needs movement… but your bones need battle.Dr. Marbas Substack: https://drlauriemarbas.substack.com/

A Big Thank You To Our Sponsors:

If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

Thank you We Are Getting Old?, Marg KJ, Afsi, Martha Leinroth, Steve D, and many others for tuning into my live video with Chef Martin Oswald!

We are back! After a little break, and a wonderful trip to Malta for Martin and Puerto Vallarta for me, we are diving straight into the “funky” side of the kitchen.

With February 1st marking “Fermentation Day,” it is the perfect time to talk about one of the most overlooked yet powerful tools in our culinary medicine chest: Fermented Foods.

As Chef Martin Oswald explained in our live session, fermented foods are ingredients that have been transformed by micro-bacteria or yeast. These microbes eat the sugars and starches and convert them into acids, gases, or alcohol.

The result? That signature “tangy” (or as we decided to call it, “funky”) flavor that indicates a food is rich in probiotics and prebiotics.

Here is a breakdown of the fermented powerhouses we discussed today and how you can sneak them into your daily meals.

1. Fermented Black Soybeans

If you have read the Dr. Greger cookbooks, you likely know the power of black soybeans for lowering cholesterol. But have you tried them fermented?

* The Flavor: Intense umami.

* How to use: Rinse the salt off with water and soak them for 10 minutes. Toss them into a stir-fry or dressing to boost flavor.

[Link: Get the Fermented Black Soybean Recipe Here]

2. Homemade Sriracha

Forget the store-bought stuff; making your own sriracha is easier than you think.

* The Method: It is a 7-day fermentation process using a 2% sodium ratio by weight.

* Chef’s Tip: Using less salt (sticking to that 2% safety mark) actually makes the fermentation faster and the flavor “funkier” and better.

Chef Martin’s Homemade Sriracha Recipe.

3. Kimchi

We are moving from Thailand to Korea with this staple. Kimchi isn’t just a side dish; it is a flavor bomb for dressings and sauces.

* The Process: Massage the cabbage with salt to release the liquid. Rinse it with water three times to remove excess sodium. Add a chili paste made with Korean chili and massage again. Ferment for just 48 hours before moving it to the fridge.

* How to Eat: Chop it up and mix it into a vinaigrette or a plant-based yogurt for an incredible sauce.

Chef Martin’s Kimchi Recipe.

4. Gochujang (Korean Chili Paste)

Think of this as the fermented cousin of ketchup.

* The Hack: It can be very spicy on its own. Martin suggests mixing it with a little tomato sauce to thin it out and create a “spicy ketchup” that replaces the sugary store-bought versions.

5. Miso and The Cashew Cream Hack

Japan is a Blue Zone for a reason, and Miso is a big part of that. But you do not have to limit it to soup.

* Chef’s Secret: Martin blends soaked cashews with water to make a cream, then stirs in a tablespoon and a half of blonde (white) miso. Leave it on the counter for a day or two, and the bacteria from the miso will ferment the cashew cream.

* Result: A tangy, probiotic-rich cream that tastes like sour cream or crème fraîche. Perfect for topping soups or risottos.

6. Sauerkraut: The Ultimate “Funky” Factor

We saved the funkiest for last. Sauerkraut is a prebiotic powerhouse.

* Beyond the Reuben: Do not just put it on a sandwich. Martin uses it in his Tart Lorraine (replacing the onions with sauerkraut) and his Segediner Goulash (a stew with potatoes and oats).

* Crucial Rule: Always add your fermented foods (like sauerkraut or miso) at the very end of cooking. High heat kills the healthy bacteria.

Tart Lorraine with Sauerkraut Recipe

A Note on Yogurt

We also touched on yogurt. While Dr. T. Colin Campbell remains neutral on dairy yogurt, he notes you must eat it daily to maintain the bacteria strains. For a plant-based option, we love Kite Hill (unsweetened plain). It is a great base for sauces or a morning muesli.

Resource Spotlight

If you want to read deep studies on the science of fermentation (we are talking deep history and molecular science), check out Jürg Vollmer at the Food Revolution Substack. He is doing incredible work on the subject.

COMING SOON: The Brain Health Substack Mini-Summit!

We are absolutely thrilled to announce that at the end of February, we will be hosting a Brain Health Summit right here on Substack.

We are bringing together some of the leading minds in brain health:

* Annie Fenn, MD

* Julie Fratantoni, PhD

* Dr. Dominic Ng

* Chris Miller MD

* Jud Brewer MD PhD

* Chef Martin Oswald

Chef Martin is creating specific brain-healthy recipes tailored to each doctor’s ingredients and recommendations. We will have live interviews, recipe posts, and deep dives into how to fuel your mind.

Keep an eye out for the official schedule on February 1st. You will not want to miss this!

PS. Did you know that Chef Martin and I run a weekly group called Culinary Healing? You can check it out here.