Ever been called “lazy” even though you can spend hours building something brilliant when it grabs your attention? In this episode, I walk through why that disconnect is basically the signature of ADHD—and why ADHD isn’t really an attention deficit so much as an attention regulation problem.

I’ll break down what’s happening in the brain using a simple (and weirdly accurate) framework: the “Task Positive Network” (the boss that tries to get work done) versus the “Default Mode Network” (the chatterbox that daydreams, worries, and notices squirrels). For an ADHD brain, that office management system glitches—so you’re trying to do the worksheet while the radio is blaring inside your head. Then I’ll explain the “Lego paradox”: why dopamine can flip you into hyperfocus when something is interesting, and why boring tasks can feel physically painful.

We’ll also talk about why ADHD diagnoses have risen, why girls and adults have been historically missed, and what medication actually does (think: cognitive eyeglasses—not a personality eraser). But the heart of this episode is the practical part: the ADHD Standard Operating Procedure (SOP)—a four-phase system I use to “engineer” an ADHD-friendly life with less shame and more structure. I’ll introduce the one-time setup, the daily boot sequence, and the crucial If/Then logic tree—so when you drift, freeze, or overwhelm hits, you’re not relying on willpower… you’re following a script that works with your brain.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

I get asked about fish oil all the time. And I understand why. One study says it saves lives. Another says it does nothing. Some people swear by it. Others call it useless. So in this episode, I wanted to slow everything down and ask a simpler, more honest question: do you actually need fish oil—and if you do, how much makes sense for you?

I walk through the trial that made omega-3s famous again, the one that showed real cardiovascular benefit with a high-dose, EPA-only prescription product—and then explain why other large trials, using different formulations, showed no benefit at all. This is where most of the confusion lives, and it turns out the details really matter.

We break down what omega-3s actually are (and why “fish oil” isn’t one thing), the differences between ALA, EPA, and DHA, and what they really do inside the body. I explain when omega-3s are essential, when they’re conditionally helpful, and when adding more likely won’t change anything.

I also talk about blood testing—what an Omega-3 Index can tell you, what it can’t, and how to use testing without over-interpreting it. We cover heart disease, triglycerides, pregnancy, brain health, mood, dry eyes, autoimmune conditions, plant-based diets, algae-based omega-3s, krill oil, and why supplement labels are often misleading.

And because this isn’t a wellness trend conversation, we also talk about risk—atrial fibrillation, bleeding, dose, and when omega-3s should be treated like a medication decision, not a harmless habit.

This episode isn’t about convincing you to take another supplement. It’s about helping you stop guessing. If you’ve ever stood in the supplement aisle—or stared at a lab result—wondering whether fish oil actually belongs in your life, this conversation will give you the framework to decide.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

I want to talk about what no one tells you after you lose weight—what actually changes inside your body, and why keeping the weight off can feel so much harder than losing it in the first place.

In this episode, I walk through what I’ve learned from decades of metabolic research and clinical medicine: when you lose weight, your body doesn’t reset. It remembers. And biologically, it fights to return to where it was before.

We’ll unpack the science of adaptive thermogenesis—the quiet metabolic shift that makes your body burn fewer calories, move less, and slow down even when your habits haven’t changed. I explain how your muscles become more energy-efficient, why your thyroid output can drop, how spontaneous movement fades, and why two people at the same weight can have dramatically different metabolisms.

Then we go deeper into hunger—not as a feeling, but as a coordinated hormonal system. I break down what happens to leptin, ghrelin, GLP-1, and other appetite signals after weight loss, and why cravings get louder while fullness gets quieter. We also explore how the brain changes: food becomes more rewarding, hunger signals get amplified, and the part of the brain responsible for restraint gets less support.

This is why weight regain feels personal—even when it isn’t. Nothing about these changes is visible. All you feel is hunger, fatigue, and frustration. So most people blame themselves, again. But your body never stopped defending itself.

I also address one of the biggest questions I hear right now: what role do GLP-1 medications really play? What happens when you stop them? And how do you build a system underneath the medication so the progress doesn’t disappear when the drug does?

This episode isn’t about fear or failure. It’s about understanding the biology you’re working with—so you can stop fighting your body and start building a version of maintenance that your physiology can actually sustain.

If you’ve ever said, “I did everything right—why is this so hard?” this episode is for you.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 MagickMica, Mell Zillger, Afsi, Victoria, Shelly Mertz, and many others for tuning into my live video with Chef Martin Oswald!

I have a question for you. Why do you think, Japan, a nation with high life expectancy, maintains an obesity rate of roughly 5%, while in the United States, that figure hovers near 40%? The immediate assumption is usually genetic or focused on a single ingredient, such as fish consumption. However, looking closely at the mechanics of the kitchen reveals a different variable: the medium of heat transfer. Hang with me, I will explain below.

The Thermodynamics of the Pan

When a chef places a raw ingredient into a hot pan, they face an immediate physics problem, an uneven surface area. A broccoli floret or a grain of rice touches the hot metal at only a few contact points. Without a bridge to carry thermal energy from the metal to the food, the contact points burn while the rest remains raw.

In Western kitchens, that bridge is fat. A standard restaurant burger involves oil on the grill, mayonnaise on the bun, and butter on the bread . This method is “applying heat through fat.” Lipids coat the food, ensuring even cooking, and because oil can reach temperatures exceeding 180∘C (350∘F), it triggers the browning that creates savory flavor.

The cost of this thermal efficiency is caloric density. Because the heat transfer medium is viscous, it adheres to the food. A simple act of sautéing involves pouring liquid fat into the pan, often 200 to 400 calories before the main ingredients are even added. The diner is not just eating the protein; they are eating the heat transfer medium.

In Japanese cuisine, the primary medium is water. Broths, soups, and steaming dominate the dietary landscape. Water evaporates and leaves no caloric residue. Chef Martin Oswald argues that metabolic health is not a function of restricting volume, but of altering this cooking medium. By shifting from oil-based thermal transfer to broth-based cooking, a chef can remove 300 to 500 calories from a single meal without reducing portion size. This suggests that metabolic friction, the difficulty of losing weight, is largely an engineering problem within the pot.

The Miso Protocol

The foundational element of the Japanese diet is miso soup, consumed as often as three times a day. It provides satiety and nutrient density without caloric load. The preparation relies on kombu, a dried seaweed that releases minerals and iodine into cold water even before heating. This iodine is critical for thyroid function, a physiological system often compromised in populations that have reduced salt intake without supplementing iodine sources.

The construction of the soup requires specific timing to maintain biological activity. Boiling miso kills the probiotic bacteria responsible for gut health. The protocol is precise: bring the broth to a simmer, remove from heat, and only then diffuse the miso paste through a sieve to prevent clumping.

To replicate the mouthfeel of Western cream soups without the caloric density of dairy, the Japanese kitchen utilizes silken tofu. This ingredient alters the viscosity of the broth, creating a sense of richness that satiates the appetite while maintaining a low caloric profile.

The Architecture of Yosenabe

The concept extends to main courses with Yosenabe, or “Hot Pot,” a winter dish designed to cook vegetables and proteins directly in the broth. The technique is elemental: vegetables are stacked in a pot, liquid is added to the halfway mark, and the vessel is covered. The steam cooks the upper layers while the broth simmers the lower layers .

This method eliminates the “sauté step” prevalent in European and American cooking, the ritual of softening onions or garlic in tablespoons of oil. By utilizing the water content naturally present in vegetables and the steam from the broth, the Hot Pot method eradicates the invisible caloric load of the cooking oil.

The Maillard Reaction Without Fat

The primary objection to boiling or steaming is the loss of flavor complexity derived from browning (the Maillard reaction). Chef Martin demonstrates that this flavor profile can be achieved without fat through dry toasting.

When preparing a barley soup, he toasts the dry grains in a hot pot until they emit a scent similar to popcorn. This releases aromatic compounds and creates a nutty flavor profile previously thought to require butter or oil. Garlic and spices are added directly to the hot, dry grains to release fragrant oils before the liquid stock is introduced. This technique effectively separates flavor development from caloric density.

Environmental Design in the Kitchen

The shift from Western sautéing to Eastern broth-based cooking is an environmental intervention. It reduces the friction required to maintain a healthy weight by removing the need for willpower. If the soup is volumetrically large but calorically sparse, roughly 300 to 400 calories for a full stomach, the eater does not need to stop eating before they are full.

* Recipe: Chef Martin’s Weight Loss Soup

* Recipe: Yosenabe (Hot Pot)

Join the Laboratory

Understanding the physics of food is different from executing it daily. Culinary Healing is an ongoing learning community designed to operationalize these concepts.

Chef Martin Oswald teaches the Healing Kitchen course, sharing techniques for building flavor and simplifying meals to support metabolic health. Simultaneously, Dr. Laurie Marbas leads weekly live sessions to guide discussion and introduce micro-challenges.

The community focuses on five core pillars:

* Blood sugar balance

* Stress regulation

* Restorative sleep

* Metabolic movement

* Community connection

There is no fixed timeline. Members join at any time and participate as often as they wish.

Click here to explore the Culinary Healing Community.

Why do smart, motivated adults avoid the very actions that would improve their lives?

In this episode, we unpack the hidden neuroscience behind procrastination—and why “just trying harder” rarely works. From glaucoma patients who risk blindness by skipping a simple daily task to professionals frozen by emails, taxes, or creative work, avoidance isn’t about laziness or poor discipline. It’s about how the brain processes threat, discomfort, and emotion.

You’ll learn how an overactive amygdala and a weakened control system can hijack good intentions, why procrastination is really a form of short-term mood repair, and how modern digital environments are engineered to exploit our biological vulnerabilities. We also debunk the myth of “working best under pressure” and explain why panic-fueled productivity comes at a steep cost.

Most importantly, this episode goes beyond explanation to action. Drawing on psychology, neuroscience, and behavioral design, Dr. Marbas introduces a practical, multi-level protocol to help you start hard things—without relying on willpower alone. You’ll discover how to retrain your brain to tolerate discomfort, redesign your environment for focus, and make progress feel immediate and unavoidable.

If you’ve ever wondered why knowing what to do isn’t enough—and how to finally close the gap between intention and action—this episode is your field manual.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, Gwennie Speaks, DeeAnne Ashcroft, Jennifer, John L Close, and many others for tuning into my live video with Chris Miller MD!

If I told you that you could have “normal” inflammation markers on a standard blood test but still have a raging autoimmune fire burning inside your body, would you believe me?

In a recent live conversation, I sat down with Dr. Chris Miller, an integrative physician and lupus survivor, to discuss a critical but often overlooked part of our biology: The Complement System.

Most people, and frankly, many general practitioners, don’t look closely at this system unless they are specialists. As Dr. Chris noted, when the topic comes up, people’s “eyes glaze over.” It sounds complicated.

But if you are dealing with unexplained fatigue, joint pain, rashes, or connective tissue symptoms that won’t go away despite “normal” CRP (C-Reactive Protein) results, understanding the complement system could be the missing piece of your healing puzzle.

The Patient Behind the Protocol

Dr. Chris isn’t just a doctor; she is a patient. Diagnosed with Systemic Lupus Erythematosus (SLE), a connective tissue autoimmune disease, in her mid-30s, she suffered from severe joint pain, breathing issues, and kidney involvement.

While traditional treatments helped stabilize her pain, her immune system remained “off.” Her blood work showed abnormalities for years. It took deep detective work to figure out why her system was still revved up, and the answer lay in her complement levels.

What is the Complement System?

Think of your immune system in two parts:

* The Adaptive System: This makes antibodies (the specialized army that takes days or weeks to mobilize).

* The Innate System: This is the rapid-acting first responder.

The complement system is a vital part of that innate team. It consists of a cascade of proteins (most notably C3 and C4) that circulate in your blood. Their job is to recognize surface patterns on invaders (like viruses or bacteria), bind to them, and act as a tagging system to help eliminate the threat immediately.

When it works, it keeps us healthy. When it becomes dysregulated, it can drive chronic autoimmunity.

The Paradox: Why “Low” Means “High”

Here is the most confusing part of understanding complements, and why so many people misinterpret the labs: When your complement levels test “Low,” it usually means your disease activity is “High.”

It sounds counterintuitive. High inflammation usually leads to high markers (like high CRP or high Ferritin).

However, complement proteins are a finite resource produced by the liver. In active autoimmune flares, specifically in connective tissue diseases like Lupus, the body forms immune complexes (clumps of antigens and antibodies). These complexes “consume” the complement proteins faster than the body can reproduce them.

Therefore, a low C3 or C4 on a blood test is a red flag that your immune system is actively fighting a massive battle and consuming its resources.

Molecular Mimicry and The “Bean” Incident

Dr. Chris shared a fascinating clinical insight regarding the Lectin Pathway of the complement system.

The complement system looks for specific carbohydrate (sugar) patterns on the surface of viruses to identify them as enemies. However, through a process called molecular mimicry, the system can get confused.

Dr. Chris discovered that for her, lectins (proteins found in plants like beans) mimicked these patterns. When she ate beans, typically a longevity superfood, her complement system mistook the food lectins for a threat. This triggered the cascade, caused inflammation, and consumed her complement levels.

Once she identified this trigger and healed her gut microbiome, her immune system calmed down, and she could eventually reintroduce these foods.

5 Levers to Heal Your Complement System

If you suspect your immune system is overactive, Dr. Chris suggests looking at these five “Habit Healer” levers to lower the inflammatory load:

1. Stress Reduction ( The Non-Negotiable)

The immune system is bi-directional with the nervous system. If you are anxious, your immune system remains reactive.

* The Science: Chronic stress keeps cortisol and inflammatory cytokines elevated.

* Action: Quiet the mind. Yoga, gentle walks, and getting off social media are medicinal necessities, not luxuries.

2. Diet: Start Simple

You don’t need a complicated protocol immediately. Start with a basic Anti-Inflammatory Diet.

* Focus on: Whole foods, leafy greens, cruciferous vegetables, and modulating spices like turmeric and ginger.

* Avoid: Ultra-processed foods and late-night eating (which disrupts metabolic repair).

* Note: If simple doesn’t work, then consider a more comprehensive elimination diet to check for specific triggers like lectins.

3. Sleep Hygiene

Your immune system performs critical “clean up” and repair while you sleep.

* The Catch-22: High inflammation (cytokines) can disrupt sleep architecture, but poor sleep increases inflammation.

* Action: Prioritize sleep hygiene aggressively. Rule out apnea or restless legs if you are struggling.

4. “Exercise Snacks”

Sedentary behavior is dangerous, but over-exercising when inflamed can induce post-exertional malaise.

* The Science: Muscle contraction produces myokines, which are anti-inflammatory signaling molecules. Even short bursts help.

* Action: Move your body. If you are in pain, do gentle stretching or Tai Chi. If you are mobile, aim for a mix of cardio and resistance training. Even 2 minutes of movement every hour improves insulin sensitivity.

5. Hydration and Blood Viscosity

Dr. Chris emphasized the importance of hydration for joint health.

* The Science: Dehydration increases blood viscosity (thickness). Proper hydration ensures efficient circulation through the tiny capillaries in your fingers, toes, and kidneys, preventing the “sludging” of blood that can exacerbate pain in autoimmune conditions.

* Action: Aim for roughly half an ounce of water per pound of body weight, but balance this with electrolytes (sodium/potassium) to prevent diluting your blood chemistry.

When to Ask for the Test

You don’t need to check your complement levels if you feel great. However, Dr. Chris recommends asking your doctor to check C3 and C4 if:

* You have unexplained symptoms (fatigue, joint pain, rashes, kidney issues).

* You have normal CRP/ESR levels but still feel “inflamed.”

* You have a known connective tissue disease and want to monitor true disease activity.

Want to dive deeper?

Dr. Chris Miller has written a detailed article explaining the deeper science of the complement system. Read Dr. Chris Miller’s Article Here

If you are looking for a root-cause approach to your autoimmune issues, you can find Dr. Chris at chrismillermd.com.

To your health and healing,Dr. Laurie

I grew up when television had an end. Late at night, the anthem played, the screen went to static, and that was it. You did not “just keep watching.” The system shut down.

Now the system never shuts down. Most of us carry it into bed.

That is where Julie Fratantoni, PhD and I started in this conversation. Brain health gets marketed like you need a new personality. Julie’s approach is simpler. Pick habits that are low effort, repeatable, and protective. Try them for a week. Pay attention to what changes. Keep what works.

Julie shared four habits she considers the highest return on the smallest investment. I like them because they are realistic for people with jobs, families, and lives that do not cooperate.

Thanks for reading The Habit Healers! This post is public so feel free to share it.

Habit 1. Keep your bedroom for sleep

Julie’s first habit is to sleep in a different room than your phone.

This is about protecting sleep. When the phone is within reach, the decision to stop scrolling becomes a nightly negotiation. In the morning, the same device that woke you up becomes the first thing to hijack your attention.

The practical setup is straightforward. Pick a charging spot outside the bedroom and use a real alarm clock. The point is not to become a purist about screens. The point is to make it easier to fall asleep, stay asleep, and start the day without being pulled into messages and headlines before your brain is online.

People often push back with a reasonable concern. What if my kids call. What if there is an emergency. Julie’s suggestion was to stay reachable without staying attached. Turn the ringer up, keep the phone outside the room, and trust that you will hear what you need to hear.

What tends to change in the first week is not subtle. Many people report waking up calmer because they are not starting the day in reaction mode. Sleep quality often improves because the phone is no longer part of the bedtime routine. Better sleep also makes follow-through easier, since decision-making and self-control suffer when you are tired.

Habit 2. Drink water before you do anything else

Julie’s second habit is simple. Drink a glass of water when you wake up.

It sounds basic because it is basic. Hydration supports attention and memory, and many people underestimate how much mild dehydration affects how the day feels. Julie framed this habit as a consistency builder as much as a physiology habit. You start the day by keeping one small promise to yourself.

Make it easier by setting it up the night before. Put the glass where you will see it without thinking. If mornings are chaotic, anchor it to something you already do. I had a patient who realized her “morning water” was really just rinsing and spitting after brushing her teeth. She changed the rule and finished a full glass after brushing. That one tweak turned an intention into a habit.

In my own audience, this has been one of the easiest wins. When I surveyed readers on healing habits, this was the one people adopted most often, and many said they felt the benefit quickly.

Habit 3. Turn off email and social push notifications

Julie’s third habit is to turn off push notifications for email and social media.

This is not about ignoring responsibilities. It is about reducing unnecessary interruptions. Each notification is a cue, and cues pull attention even when you do not pick up the phone. Over time, that keeps the nervous system keyed up. People describe it as stress, but it often starts as constant switching.

When notifications are off, you choose when to check. That puts you back in control of your attention, which is a brain health issue as much as a productivity issue. It also makes deep work possible again. Thinking well requires uninterrupted time.

If you already use focus mode or do-not-disturb during meetings, you can extend that idea. Set your phone to protect your attention automatically during the times you most need it. This removes the daily decision fatigue of trying to resist your own device.

Habit 4. Walk after a meal

Julie’s fourth habit is a ten-minute walk after meals. If doing it after every meal feels unrealistic, start with one. Dinner is a good place to begin because it also helps many people transition out of the workday.

Julie called this a habit with multiple benefits, and she is right. A short walk can lift mood. If you are outdoors, it supports circadian rhythm through light exposure, which affects alertness during the day and sleep at night. It also creates a natural break that many people rarely get.

From the metabolic side, movement after meals helps muscles use circulating glucose. Many people notice less of a spike and less variability when they move right after eating. That matters for overall metabolic health, and metabolic health is tied to brain health.

If you cannot walk, you can still use the idea. Some of my patients run their own experiments with CGMs and find that a few minutes of simple resistance movement can have a noticeable effect. The goal is not a perfect routine. The goal is using muscle after eating, in a way you can repeat.

Extra Habit…Bring back boredom

Partway through the conversation, we kept circling back to downtime.

A quiet moment shows up, and many of us reach for the phone before we even notice we are doing it. That habit is not about weak willpower. It is about training. The brain learns that every pause gets filled.

Julie made a good point that constant stimulation can make it harder to know what you actually enjoy. It also crowds out the space where ideas come together, where you process, and where you reset.

There is a simple way to test this without turning it into a project. Spend a few days driving without audio and pay attention to how your brain responds when there is nothing filling the space. Many people notice restlessness at first. That reaction is useful data. It shows how quickly the brain has come to expect input.

So if you remember ANYTHING from this conversation let it be this…Boredom is not something to avoid, it means you have created a little room again for your brain to take a break.

A one-week experiment

If you want to try this without making promises you do not plan to keep, treat it like a short experiment.

Move the phone out of the bedroom at night. Drink a glass of water when you wake up. Turn off push notifications for email and social. Take a ten-minute walk after one meal each day.

Then observe. Notice how you feel in the first hour of the morning. Notice whether you feel more scattered during the day. Notice sleep quality. Notice whether you reach for your phone as often when you have a spare moment.

If nothing changes, you learned something. If something changes, keep the parts that helped and drop the rest.

Thanks for reading The Habit Healers! This post is public so feel free to share it.

A note for caregivers

Julie shared that she is caring for her mom who has Alzheimer’s. That matters because caregiving changes the baseline of life, you have sleep that gets disrupted, higher stress, and time scarcity.

Caregiving also raises the caregiver’s own risk over time. That is one reason small habits matter. You need options that work on hard days, not a plan that only works on ideal days.

Julie also said something that many caregivers need to hear. People often want to help, but they do not know what you need. You have to tell them. If you cannot name exactly what would help, you can still say you need help and ask someone to problem-solve with you.

These habits are not complicated. That is the point. Your brain responds to what you repeat.

Try one. Try all four. Give it a week. Let the results decide what stays.

Tell us what you will try this week and please share with someone else’s brain that you care about!

Links for Dr. Julie…

Dr. Julie Fratantoni on Substack

Dr. Julie Fratantoni’s website

Thank you Carl Rossini Jr., Patti Wohlin, Jen Watts, MG, Janie McManus, and many others for tuning into my live video with Chef Martin Oswald!

Want to join our Culinary Healing community?

Culinary Healing is an ongoing learning community focused on making nutritious food taste genuinely good.

Chef Martin Oswald teaches his Healing Kitchen course, sharing techniques for building flavor, simplifying meals, and cooking that support metabolic health without stress. Learn how to cook food you actually want to eat, consistently.

Every Tuesday, Dr. Laurie Marbas meets live with the group to guide discussion and introduce weekly micro challenges. Members choose the challenges that resonate with them and fit their current season of life.

The challenges rotate through five core pillars of health:

* Blood sugar balance

* Stress regulation

* Restorative sleep

* Metabolic movement

* Community connection

There is no fixed timeline or reset period. Members join at any time, move through the cooking course at their own pace, and participate in the live sessions as often as they wish.

This is culinary healing in practice. Real food, real skills, and small changes that add up over time.

Learn more here. We would love to have you.

Using food to support your own GLP-1

This session grew out of a question that keeps coming up. GLP-1 medications are now part of everyday medical conversations, and people want to understand how they fit into long-term health. There is a place for medication. That part is clear. What is often missing from the discussion is that GLP-1 is not an external substance. It is a hormone the body already produces, provided the right signals are present.

The purpose of this live was to look closely at those signals and to show what they look like in actual food. Not theory, not supplementation, and not abstractions. Just meals that reliably prompt the same pathways the medications act on.

Chef Martin Oswald built the entire cooking session around that premise.

The physiological signals behind GLP-1

We started by grounding the conversation in how GLP-1 is stimulated in the body.

Soluble fiber slows digestion by forming a gel in the gut. That delay allows fullness signals to register before additional food is consumed. Fermentable fibers work differently. Foods such as lentils and beans are broken down by gut bacteria into short-chain fatty acids, which directly stimulate GLP-1 release. That signal travels from the gut to the brain and influences appetite, insulin release, and gastric emptying.

Dietary fat also plays a role. Monounsaturated fats and omega-3s stimulate L-cells in the lower small intestine and colon, which are responsible for GLP-1 secretion. This is why foods such as avocado and walnuts were emphasized.

Polyphenols contribute another mechanism. Green tea, cocoa, turmeric, and certain spices act as compounds that support GLP-1 signaling. Leafy greens add volume and structural satiety, which reduces hunger through both mechanical and biochemical pathways.

The effect does not come from any single food. It comes from repeated exposure to these signals over time.

A warm Brussels sprout salad prepared in one pan

The first dish focused on simplicity.

Brussels sprouts were sliced thin and cooked directly in a hot pan, allowing them to soften and brown without added oil. Butternut squash was added for substance. Crushed walnuts were toasted alongside the vegetables, followed by garlic.

Instead of preparing a separate dressing, the pan itself became the mixing vessel. A small amount of vegetable stock or water deglazed the surface and created steam. Apple puree or applesauce added soluble fiber and mild sweetness. Dijon mustard and vinegar completed the base.

Almond butter replaced oil, binding the ingredients while contributing fats that support GLP-1 signaling. Fresh turmeric was grated over the finished dish, providing both heated and raw exposure.

This was presented as a warm salad, but it can easily serve as a complete meal with the addition of beans or lentils.

Recipe link coming soon:Warm Brussels sprout and walnut salad with apple and turmeric[Recipe will be added here and the post updated]

Black bean sliders, resistant starch, and a thick sauce

The next dish centered on fermentable fiber and resistant starch.

Cooked black beans were mashed by hand and combined with oat flour to create a simple patty mixture. Spices were lightly toasted before being incorporated. The patties were shaped and either pan-seared or baked.

If freezing was planned, a small amount of arrowroot or cornstarch helped the patties maintain structure after cooking.

The accompanying sauce was built to be intentionally thick. Walnuts and dates replaced the raisins commonly used in traditional mole-style sauces. Cocoa powder provided polyphenols. Cinnamon, allspice, clove, and chili added depth and heat. The mixture was simmered and blended until it reached a consistency that would adhere to the patties.

Avocado was added at the end for fat content and balance.

Recipe links coming soon:Black bean and oat sliders[Recipe will be added here and the post updated]

Walnut and date mole-style sauce[Recipe will be added here and the post updated]

Green bananas as a source of resistant starch

Green bananas were introduced as a practical example of resistant starch.

They were steamed whole with the skin on and peeled after cooking, similar to the way potatoes are prepared. This method preserves resistant starch, which feeds gut bacteria and supports GLP-1 signaling.

The flavor is neutral when seasoned appropriately, and the preparation is common in several Caribbean cuisines. In this session, the bananas were paired with the bean sliders and sauce.

Recipe link coming soon:Steamed green bananas with herbs[Recipe will be added here and the post updated]

Green tea used directly in food

Green tea appeared in multiple forms throughout the session.

Chia seeds were hydrated in green tea. Matcha was incorporated both raw and baked. The goal was functional inclusion rather than large volumes.

Matcha muffins were prepared using oat flour, chia seeds, and green tea, then finished with raspberries. A separate dish combined avocado, date syrup, cocoa powder, cinnamon, and Aleppo pepper to create a spiced cocoa preparation.

Although presented as dessert, these dishes still delivered polyphenols and fats that support appetite regulation.

Recipe links coming soon:Matcha oat muffins with raspberries[Recipe will be added here and the post updated]

Spiced cocoa avocado cream[Recipe will be added here and the post updated]

Why this approach matters

The focus of the session was signaling rather than restriction.

GLP-1 operates within a feedback loop between the gut, pancreas, and brain. Meals that consistently deliver the inputs that support this loop tend to produce more stable appetite signals over time. No single dish is responsible for that effect.

Chef Martin will be publishing the full written recipes within the next couple of days. This post will be updated with direct links once they are available. The video will remain unchanged, and the written post will evolve as the recipes are added.

Thank you Marg KJ, Robin White, The Wellspring Collaborative, Fiona M, and many others for tuning into my live video with Chris Miller MD!

In our latest live session, Chris Miller MD and I took a deep dive into one of the most powerful markers of health and longevity: Heart Rate Variability (HRV). I also announced the launch of The Habit Healer Live Lab, a new series where I’ll be walking through tiny healing habits around a particular subject, starting with hip mobility and strength, to show you how small, consistent changes lead to real healing using myself as the guinea pig. I will check in every few days and then compare day 1 with day 30 results. Should be fun! (I think.) Subscribe now so you don’t miss it.

What Exactly is HRV?

Most people know their resting heart rate (e.g., 60 beats per minute), but your heart doesn’t actually beat like a perfect metronome. There are millisecond differences between each beat. This “beat-to-beat” variability is called Heart Rate Variability (HRV).

HRV is controlled by your Autonomic Nervous System (ANS), specifically the Vagus Nerve.

* Sympathetic Nervous System: The “gas pedal” (fight or flight).

* Parasympathetic Nervous System: The “brake” (rest and digest).

A higher HRV generally means your body is resilient, recovered, and has a strong “parasympathetic tone.” It is linked to better longevity, fewer heart attacks, and less cognitive decline.

Read Dr. Chris’s Full Deep Dive: HRV: The Real-Time Measure of Inflammation, Resilience, and How Fast You’re Aging

Can You Actually Change Your HRV?

There is some debate here. Some cardiologists may tell you it’s fixed, and in certain medical contexts, they are right. Factors that can “lock” your HRV or make it harder to change include:

* Cardiac Ablations: Procedures for conditions like AFib can change the heart’s electrical system, making HRV appear low and static even if you are getting fitter.

* Medications: Certain drugs can dampen the variability.

* Age and Inflammation: HRV naturally trends downward as we age, and chronic inflammation (high cytokines) can keep it suppressed.

However, for most people, you can absolutely improve your HRV relative to your own baseline. It is a highly individualized metric, don’t compare your 40 to someone else’s 100!

7 Levers to Improve Your HRV

If you want to strengthen your Vagus nerve and improve your recovery, here are the most effective levers you can pull:

1. Targeted Breathwork

This is the fastest way to see a change. Dr. Chris recommends the 4-7-8 technique:

* Inhale for 4.

* Hold for 7.

* Exhale for 8. The long exhale triggers the parasympathetic nervous system to slow the heart down immediately.

2. Master Your Sleep

Sleep apnea, restless nights, and poor hygiene destroy HRV. Consistency is key—try to go to bed and wake up within 30 minutes of the same time every day to avoid “social jetlag.”

3. Strategic Exercise

Both resistance training and cardio improve autonomic tone. If you want to accelerate results, try vigorous intervals like the Norwegian 4x4.

How to do the Norwegian 4x4: The Science Shows Four Minutes Is the Perfect Dose to Heal the Heart.

4. Anti-Inflammatory Nutrition

Avoid ultra-processed foods (UPFs). A recent study showed that just five days of UPFs can cause metabolic dysregulation. Focus on the “colors of the rainbow” and plenty of fiber.

The Hidden Danger of Ultra-Processed Foods: What If Your Groceries Came With a Warning Label?

5. Cold and Heat Exposure (Hormesis)

Saunas and cold plunges act as “good stress.” They force the body to use both the gas pedal and the brake at the same time, eventually making the system more resilient.

Sauna deep-dive: The 20-Minute Ritual That Protects Your Heart Like ExerciseCold water immersion series

6. Social Connection

This is the most underrated lever. Spending the day isolated at a computer can lower HRV. Getting out, laughing, and connecting with friends has a measurable positive impact on your heart’s rhythm.

7. Sense of Purpose

Having a reason to wake up, whether it’s family, a hobby, or a career, helps keep the nervous system in a state of healthy engagement rather than chronic stress.

A Word on Obsession

While data is empowering, don’t let the numbers stress you out. If checking your wearable at 2:00 AM causes anxiety, it’s counterproductive! Use HRV as a compass, not a grade. Look at the trends over weeks and months rather than stressing over a single night’s score.

Thank you MissLadyK, Trish Findlay, Kristin Maguire, MB Parker, Lizz Ruhren, and many others for tuning into my live video with Chef Martin Oswald!

To join Chef Martin Oswald’s Substack, click here.

Strategic Pre-loading to Stabilize Blood Sugar

During our recent live session from Vienna, Chef Martin Oswald and I discussed how to handle the abundance of sweets typically found at a New Year’s Eve gathering. The most effective way to prevent a blood sugar spike is to consume fiber and low-glycemic foods before eating anything sugary. Martin prepared a simple vegetable dip using tahini and yogurt to act as a metabolic buffer.

The dip is a mix of two parts yogurt to one part tahini, flavored with lemon juice and sriracha for spice. Martin recommends using the thicker part of the tahini and plant-based yogurt options like Kite Hill for their probiotics. Eating raw vegetables like broccoli or cauliflower with this dip provides the fiber necessary to slow down the absorption of the desserts that usually follow later in the evening.

Alcohol-Free Festive Drinks

For the midnight toast, Martin demonstrated how to create complex flavors without alcohol. He “muddled” (watch the video to understand what muddling is) fresh blueberries, basil leaves, and lime juice in the bottom of a glass to release their nutrients and essential oils. He added a teaspoon of black currant juice, which is exceptionally high in antioxidants, and topped it with tonic water.

If you prefer to avoid the sugar in tonic water, you can use mineral water or a small amount of agave instead. A useful tip for entertaining is to prepare the muddled fruit and herb base in the glasses ahead of time. When it is time to serve, adding the sparkling water and a final splash of juice creates a fresh foam that makes the drink look like a traditional cocktail.

Functional Desserts and Fruit Displays

The sweets we discussed were designed to be functional foods rather than empty calories. Martin shared a recipe for strawberry snowballs, which use oats for their beta-glucan content and psyllium husk to help manage cholesterol. These are high in Vitamin C and serve as a nutrient-dense alternative to traditional cookies.

For a larger gathering, Martin suggests a brownie buffet or fruit spread featuring sliced bananas, strawberries, and mandarins. You can make these displays look professional by using raspberry dust, freeze-dried raspberries crushed in a mortar and pestle, and sprinkling it over the fruit or the rim of the glasses.

Refined Sugar Alternatives: Date-Based Sauces

To accompany the fruit and cakes, Martin prepared a chocolate fudge sauce that avoids refined sugar and bad fats. The recipe uses approximately two ounces of date puree or (about 8) soaked Medjool dates mixed with three tablespoons of cocoa and a third of a cup of almond milk.

The cocoa used should be as dark as possible, as high-quality dark chocolate is rich in polyphenols. This mixture is gently brought to a boil and simmered until it reaches a thick, fudge-like consistency. This sauce can be kept warm on the stove or in a double boiler during a party to be served over fresh fruit or oat-based puddings.

The Plum Pudding Tradition

The centerpiece of the evening was a traditional British plum pudding, modified to be healthier by using sweet potatoes and warming spices like cloves and cinnamon. This dessert is steamed for three hours, resulting in a dense, nutrient-rich cake.

To serve, Martin inverted the pudding onto a plate and topped it with both the chocolate fudge sauce and a date-based caramel sauce (applied after the fire!). For those who want the traditional flaming effect, Martin showed how to warm a small amount of rum, pour it over the pudding, and light it briefly for the spectacle. He advised being very cautious with this step, using only a small amount of alcohol and keeping a towel nearby to extinguish the flame quickly.

Recipe Links and Resources

* Strawberry Snowball Recipe

* Caramel Sauce and Plum Pudding Recipe

Join Us in our Culinary Healing Community!

Additionally, Chef Martin and I run a 30-Day Weight Loss & Metabolic Reset within our Culinary Healing group. This is a doctor-guided, flavor-forward program designed to help you rebuild your metabolism without deprivation.

When you start your free 7-day trial, you will receive an extra week focused on Stress-Free Cooking and Regulation. From there, the reset moves through four critical pillars:

* Week 2: Blood Sugar Balance

* Week 3: Restorative Sleep

* Week 4: Nourishing Movement

* Week 5 and Beyond: Ongoing live support and fresh habits to sustain your progress.

You can stay in the group as long as you like for the same low monthly subscription. Join Chef Martin and me as we transform your metabolism one delicious week at a time.

Join the 30-Day Metabolic Reset Here.

I look forward to seeing you in the new year.