The Habit Healers

In this episode of The Habit Healers Podcast, Dr. Laurie Marbas uncovers one of the most underestimated drivers of insulin resistance: stress—and the cortisol spikes that come with it.

We often blame food, age, or a busy schedule for our fatigue and cravings, but the real story is deeper. Dr. Marbas breaks down how everyday stressors—traffic, lack of sleep, overflowing inboxes, even skipped meals—activate an ancient survival system that quietly raises blood sugar, intensifies cravings, disrupts sleep, and exhausts your metabolism.

You’ll learn:

* How cortisol actually works and why modern life keeps it elevated

* The subtle sources of stress that trigger blood sugar spikes

* Why stress can feel like sudden hunger or uncontrollable cravings

* The hormonal cascade linking stress → sugar → insulin → energy crashes

* A simple, powerful micro habit—the 4-7-8 breath—that helps slow the cycle and retrain your nervous system

* When stress signals a deeper issue worth discussing with a provider

Dr. Marbas also walks you through a weekly micro habit plan you can start today, plus reflection prompts to help you recognize your stress patterns and regain metabolic control.

If you’re looking for a practical, compassionate way to calm your body, steady your blood sugar, and build trust in your metabolism again, this episode is your starting point.

You’re just one healing habit away.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 Rob Tourtelot, Teresa and many others for tuning into my live video with Chef Martin Oswald!

Tonight’s Transatlantic Cooking Session: What This Meal Can Do for Your Heart

Tonight’s live was a true two-continent collaboration.Chef Martin cooked from Austria. I joined from the U.S.He brought the skill and flavor; I brought the physiology behind why this meal works so well for metabolic and cardiovascular health.

He made a porcini mushroom barley risotto layered with kale, along with a fresh kale salad topped with red onionsand sunflower seeds. He’ll be sharing the full recipe soon. He also walked through several ways to make homemade vegetable stock — a simple upgrade that changes the flavor and the nutrition of everything you cook.

While he demonstrated technique, I explained what each ingredient can do for your heart and metabolism.

Barley gives beta-glucan, a soluble fiber that forms a soft gel in the gut and helps pull LDL cholesterol out of circulation. About half a cup of cooked barley gets you close to the 3 grams shown in studies to meaningfully lower LDL.

Porcini mushrooms add ergothioneine, a cellular antioxidant that protects DNA, along with beta-glucans that support immune function. Certain mushroom compounds can gently reduce aromatase activity, a pathway linked to lower lifetime estrogen exposure and reduced breast cancer risk. They don’t contain isoflavones; they work through entirely different biochemistry.

Kale played two roles tonight, in the risotto and in the salad. When you cut or chew kale, you activate myrosinase, an enzyme that converts its glucosinolates into isothiocyanates. These compounds reduce inflammation and support endothelial health, which is essential for keeping arteries responsive and resilient.

Red onions bring quercetin and anthocyanins, both of which improve blood vessel dilation, reduce oxidative stress, and help prevent LDL from becoming oxidized, the form that contributes to plaque.

Sunflower seeds offer vitamin E, plant sterols, and healthy unsaturated fats. Vitamin E protects LDL from oxidation, sterols reduce cholesterol absorption, and healthy fats improve lipid profiles and support flexible blood vessels.

And throughout the demo, Chef Martin showed how simple it is to build a flavorful homemade vegetable stock, one of the easiest ways to reduce sodium, deepen flavor, and add more phytonutrients to everyday cooking.

This is why I love cooking alongside him. The food tastes amazing, and every ingredient has a job inside the body: lowering inflammation, supporting arteries, calming oxidative stress, improving lipid handling, and gently tuning metabolic pathways.

What we made tonight wasn’t just dinner.It was a heart-healthy, metabolism-friendly blueprint you can use every day.

If you want to keep cooking this way — and understand why it works…

Chef Martin and I created the Culinary Healing 30-Day Weight Loss & Metabolic Reset to bring this experience to you week after week.

It’s a physician-led, chef-guided program that helps you:

• Lose weight without dieting or deprivation• Improve blood sugar and reduce inflammation• Sleep better and regulate stress• Rebuild metabolic flexibility• And learn how to cook meals your body actually understands

You start with a free 7-day trial, which gives you full access to Week 1: Stress-Free Cooking & Stress Regulation.

Then you continue through the reset:

Week 2: Blood Sugar BalanceWeek 3: Restorative SleepWeek 4: Nourishing MovementWeek 5 and beyond: A new focus each week — new habits, new handouts, weekly lives, and ongoing support

Stay as long as you like for the same low monthly rate and continue transforming your metabolism one delicious week at a time.

If you enjoyed watching Chef Martin cook and hearing the science behind the ingredients, this is exactly what the Culinary Healing group is designed to give you, every week.

Click here to join us now.

In this episode, Dr. Laurie Marbas and Dr. Chris Miller delve into Dr. Miller’s recent article discussing the groundbreaking Nobel Prize awarded for advancements in understanding the immune system. They explore the significance of this research, particularly regarding Treg cells and their implications for treating and healing autoimmune diseases. Dr. Miller, who has personal experience with lupus, shares his insights on how the health of the immune system impacts overall well-being and aging. Join them as they discuss the exciting developments in immunology and what it means for patients dealing with autoimmune disorders. Don’t miss the link to Dr. Miller’s article, which provides further details on this vital topic.Link to Dr. Miller’s Article: https://chrismillermd.substack.com/p/the-nobel-prize-that-could-changeDr. 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, we dive into an intriguing discussion with Dr. Jud Brewer about his article on a simple eye trick that can help shift you out of anxiety. Dr. Brewer shares his clinical observations on how curiosity can influence eye movement and emotional states, drawing connections to historical insights from researchers like Charles Darwin. He emphasizes the importance of this technique as a practical tool for patients, making it accessible and useful in everyday life. Join us as we explore the fascinating interplay between our eyes and emotions, and learn how to apply this eye trick to enhance your mental well-being. Be sure to check out the article linked in the bio for more insights!Dr. Marbas Substack: https://drlauriemarbas.substack.com/Dr. Brewer’s simple eye trick to reduce anxiety article: https://substack.com/home/post/p-177045919A 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

What science reveals about BDNF, mood, and movement

I’m Dr. Laurie Marbas, and in this episode I challenge the story we’ve been told about depression—that it’s just mindset, willpower, or a simple “chemical imbalance.” Yes, therapy and medication can be essential. But many of us are missing a quiet, biological piece of the puzzle: brain-derived neurotrophic factor (BDNF), the protein that helps your brain repair, rewire, and become resilient.

I break down what BDNF is (think: scaffolding for your neurons), why it’s so active in mood-related regions like the hippocampus, prefrontal cortex, and basal forebrain, and how low BDNF can leave you stuck—showing up as brain fog, low mood, and reduced stress tolerance. Here’s the hopeful part: you can nudge BDNF up with consistent, evidence-based actions that complement any therapy or medication plan.

In this episode, I:

* Explain how low BDNF contributes to depression—and why mindset alone isn’t the full answer.

* Share research showing depression can be linked with structural brain changes (like hippocampal shrinkage) and how BDNF supports repair.

* Walk through five non‑drug levers that raise BDNF: aerobic movement, mindfulness/breathing, CBT-style cognitive reframing, deep sleep, and real human connection.

* Reframe motivation: action drives biology first; the feelings follow.

Try my “Starting Line” this week (no perfection required):

* Move: Aim for ~150 minutes of moderate activity (walk, bike, swim).

* Breathe: Practice 4‑4‑6 breathing daily (inhale 4, hold 4, exhale 6).

* Sleep: Power down screens 1 hour before bed and keep a consistent lights‑out.

* Connect: Text someone today and schedule a 10‑minute check‑in.

* Reframe: Catch one unhelpful thought and replace it with a more balanced version.

I also created a simple, science‑backed worksheet—“Rebuild Your Brain: The BDNF Daily Builder”—to help you track these five signals over seven days and reflect on what’s working. Grab it from the show notes.

Listener note: Depression is complex—biological, psychological, social, and often genetic. This episode is educational and not a substitute for personalized care. If you’re struggling, please seek help from a licensed professional. Medication and therapy aren’t signs of failure; they’re tools—and you deserve a full toolkit.

A walk. A breath. A bedtime. A conversation. A reframed belief.Each one tells your brain: We’re rebuilding.Link to Dr. Marbas’s Substack:

https://drlauriemarbas.substack.com/p/why-i-couldnt-lift-my-armsand-what

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

Learn about the things you can do to support your immune system today with integrative physician, Chris Miller MD.

Here is a link to her latest article as well, The Nobel Prize That Could Change How We Treat and Heal Autoimmunity.

Thank you to everyone who tuned into my live video! Join me for my next live video in the app.

Want to learn about glycemic index/load foods and how to cook them to taste delicious? Look no further than our discussion with Chef Martin Oswald who talks us into his home kitchen. He demonstrates how to use intuitive cooking techniques to flavor what you have available in your kitchen.

If you enjoyed this and want to learn more, check out our Culinary Healing program.

It is a 30-Day Weight Loss & Metabolic Reset allows you to lose weight and rebuild your metabolism without dieting or deprivation.

You’ll join me, Dr. Laurie Marbas, a board-certified physician in family and lifestyle medicine, and Chef Martin Oswald, a classically trained chef with four decades of culinary expertise. Together, they’ve designed a doctor-guided, flavor-forward reset that teaches you how to eat, move, and rest in a way your body understands.

Get an extra week when you start with your free 7-day trial and get Week 1: Stress-Free Cooking & Stress Regulation.

Then continue through the 30-day reset:

Week 2: Blood Sugar Balance

Week 3: Restorative Sleep

Week 4: Nourishing Movement

Week 5 and beyond: A fresh focus each week within these pillars—new habits, new handouts, and ongoing live support.

Stay as long as you like for the same low monthly subscription and keep transforming your metabolism one delicious week at a time.

Click here to learn more.

Thank you Unevieuxsac, Roxy Fort, Fran sangi, Diane Bernardi, Sally Polzin, and many others for tuning into my live video with Chef Martin Oswald! Join me for my next live video in the app.

In this deeply personal episode, Dr. Laurie Marbas shares how two “frozen” shoulders became the unlikely clue to a thyroid story decades in the making. After postpartum Hashimoto’s left her on levothyroxine, a later switch to a whole‑food, plant‑based diet unexpectedly made her medication too strong—pushing her into hyperthyroidism and triggering painful adhesive capsulitis in both shoulders. Adjusting the dose thawed her shoulders and stabilized her labs, and the experience reshaped how she thinks about thyroid care.

What you’ll learn

* Why the thyroid is your body’s “thermostat” and how hypo vs. hyper symptoms differ

* The surprising link between thyroid dysfunction and frozen shoulder (adhesive capsulitis)

* How major diet shifts can change your hormone needs—and what to watch for if you’re on levothyroxine

* The truth about soy and cruciferous veggies (broccoli, cauliflower) when iodine intake is adequate

* The lab panel beyond TSH: free T4, total T3, and thyroid antibodies—and how “optimal” can differ from “normal”

Resources

* Thyroid Reset Worksheet – labs to request, optimal ranges, a food list for thyroid support, and daily healing habits. (See show notes to download.)

TakeawayIf you’re exhausted, cold, foggy, losing hair, or battling stubborn joint pain, don’t ignore the whispers. Ask about your thyroid—and make sure you get the full picture, not just a TSH.

This episode is for educational purposes and is not medical advice. Please consult your healthcare professional for personal guidance.Link to Dr. Marbas’s Substack:

https://drlauriemarbas.substack.com/p/why-i-couldnt-lift-my-armsand-what

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, Dr. Marbas delve into the concept of culinary healing, a unique blend of art and science aimed at promoting health through food. Chef Martin shares his intriguing journey into the world of healing through cuisine, which began in his childhood when a health resort opened near his hometown. He recounts how this resort, established by Roman Wilfinger in 1976, introduced the community to the idea of using nature and food for wellness. The conversation explores the transformative power of culinary practices and the importance of understanding the healing properties of ingredients. Tune in to discover how food can be a vital part of our healing journeys and learn more about the newly formed group dedicated to this mission. Links to join the group are provided in the episode description.

Join the Culinary Healing community.

To connect with Chef Martin.

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.

In 1986, Cleveland tried to make history by releasing 1.5 million balloons into the sky. It was supposed to be breathtaking—a symbol of pride and possibility. Instead, the wind changed, and the celebration turned into chaos.

I still think about that day whenever I talk to patients—or catch myself—trying to overhaul life overnight. Because the truth is, we all have our own balloonfest moments: the New Year’s resolutions, the “this time I’ll change everything” plans, the spectacular launches that start strong and fall fast.

In this episode, I unpack what Cleveland’s balloon disaster can teach us about building habits that actually last. I’ll share:

* Why momentum isn’t enough—and what keeps progress from crashing

* How to plan for the “wind shifts” that derail even the best intentions

* The difference between impressive changes and effective ones

* How to build your tether—small, grounded habits that hold steady when life doesn’t

If you’ve ever gone all-in on a new routine only to watch it fall apart, this one’s for you. Big goals make headlines. Small habits change lives.

🎈 Join me as I share how to stop chasing the spectacular—and start building the sustainable, one grounded step at a time.Link to Dr. Marbas’s Substack:

https://drlauriemarbas.substack.com/p/how-to-fail-at-everything-without

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