The Habit Healers

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

This was such a joy! We just received our first Farm Fresh to You box (use this code to get your first box FREE - FFTYFALLNMF3A85G), overflowing with vibrant vegetables and fruits—Swiss chard, spinach, artichokes, pears, apples, onions, carrots, cilantro, potatoes, and more. I laid everything out on the counter, and Martin guided me step-by-step through creating a meal using only those fresh ingredients and a few simple spices.

Watching him work was incredible, and then it was my turn to cook! Here is how it turned out. It tasted as good as it looked (and I did my best to make it look as beautiful as it tasted). Absolutely delicious!If you want to watch how this all came about check out this video of our discussion of exactly what to do.

Click here to learn about the Culinary Healing program.

Chef Martin’s Substack can be found here.

The new One Tiny Healing Habit Substack can be found here.

Thank you Marg KJ, Andrea Stark Ratner, Afsi, Paul Cobbin, Heather, and many others for tuning into my live video with Chef Martin Oswald! Join me for my next live video in the app.

This was such a joy! We just received our first Farm Fresh to You box (use this code to get your first box FREE - FFTYFALLNMF3A85G), overflowing with vibrant vegetables and fruits—Swiss chard, spinach, artichokes, pears, apples, onions, carrots, cilantro, potatoes, and more. I laid everything out on the counter, and Martin guided me step-by-step through creating a meal using only those fresh ingredients and a few simple spices.

Watching him work was incredible, and then it was my turn to cook! You can watch the video below and see some photos of the final dish. It tasted as good as it looked (and I did my best to make it look as beautiful as it tasted). Absolutely delicious!

We also spoke about our Culinary Healing program where you to can learn how to heal with your food and habits! We have a 30-day weight loss and metabolic reset. Click here to learn more!

Definitely subscribe to Chef Martin’s Substack and start incorporating his incredible lessons into your home cooking. People will ask you where you learned to cook, I promise!

Finally, I’m launching a new Substack called One Tiny Healing Habit on November 1.It’s something simple, but intentionally separate, from The Habit Healers.

While The Habit Healers explores the science, mindset, and deeper transformation behind lasting change, One Tiny Healing Habit is your daily practice: a 60-second cue to begin again.

Each morning, subscribers will receive one small, science-backed action designed to build your foundation for health across five macro habits:

* Blood Sugar Regulation – balancing energy and metabolism through small food and movement cues

* Stress Regulation – calming the nervous system to restore focus and ease

* Restorative Sleep – training your body to rest, repair, and reset naturally

* Nourishing Movement – simple ways to strengthen circulation and vitality

* Community Connection – building belonging, the strongest medicine of all

This new space is meant for everyone, accessible, gentle, and a reminder that consistency, not intensity, creates real change.

If you’ve ever wanted a place to start small or re-center your day with one intentional act of healing, this is it.

Big change begins small.Subscribe to One Tiny Healing Habit — Launching November 1

Watch the results video here!

I didn’t expect a life lesson from my blender—but my Vitamix had other plans. What started as an innocent smoothie experiment turned into a full-blown explosion of berries, beans, and humility all over my kitchen ceiling.

In this episode, I share how that messy moment became one of my favorite “messages in the moment.” You’ll hear what a failed smoothie taught me about the power of flow, structure, and patience—and how the same principles apply to building lasting habits.

I’ll walk you through the three big takeaways:

* Why more isn’t always better (and why doing everything at once backfires)

* How rushing the process leads to burnout—and sometimes, a magenta-streaked ceiling

* Why mastery isn’t about perfection, but about respecting the basics, every single time

By the end, you’ll see why habit change works best when it’s blended—not forced. Because whether it’s your health, your routines, or your morning smoothie, real transformation happens when you stop cramming, start pacing, and give yourself room to breathe.

🥤 Join me for this one—it’s a little messy, a little funny, and full of lessons you can actually use.Link to Dr. Marbas Substack:

https://drlauriemarbas.substack.com/p/too-much-of-a-good-thing-ask-my-ceiling

A Big Thank You To Our Sponsor:

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 Jodi Studnicka, Martha Leinroth, Loretta Rowe, and many others for tuning into my live video with Chef Martin Oswald! Join me for my next live video in the app.

Here is Chef Martin Oswald’s Substack and our program, Culinary Healing, where you will learn how to elevate your meals with flavor stress free, AND intuitive cooking where you will never have to be shackled to a recipe ever again.

If I told you your blood could look like a strawberry milkshake, you might not believe me—but I’ve seen it. In this episode, I take you inside the journey your fat takes after every meal, from your plate to your bloodstream, and sometimes, all the way to your arteries.

I’ll show you how your body’s “delivery trucks” move fat around, what happens when your storage closets overflow, and why even people who look healthy on the outside can still be at risk on the inside. You’ll hear how sugar, carbs, alcohol, and even genetics can turn a smooth-running system into a traffic jam—and how simple changes like walking after meals or eating more fiber can make a real difference.

Join me as I break down the science in plain language and share how to keep your internal highways clear, your heart healthy, and your energy steady. Because understanding what’s really going on beneath the surface is the first step to taking control of your health.Link to Dr. Marbas Substack:

https://drlauriemarbas.substack.com/p/from-plate-to-plaque-do-you-knowA Big Thank You To Our Sponsor: 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 explore the difference between exercising and training, emphasizing the importance of sending clear signals to your body for optimal results. Using analogies of emails and city building, we discuss how specific types of training, like resistance training, reinforce and strengthen not just muscles but also bones, tendons, and blood sugar management. We highlight that you don’t need heavy weights to achieve growth—just pushing near your limits can be effective. Additionally, we touch on the benefits of cardio in enhancing heart function and vascular health. Tune in to learn how to effectively communicate with your body and elevate your training regimen!Link to Dr. Marbas’ substack: https://drlauriemarbas.substack.com/p/exercising-vs-training-which-one?r=4t8jxg

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 are over the age of 50 and want to improve your body composition, build lean muscle (combat sarcopenia), build stronger bones (to combat osteoporosis), and you want to feel your best, I highly recommend exploring the life-changing coaching offered at https://www.fitvegancoaching.com/ Their personalized, whole-food, plant-based approach helped me lose 7% body fat, gain lean muscle, and even improve my running time—all while feeling energized and healthy.

In this episode, I welcome back Dr. Christina Miller for our monthly collaboration. Dr. Miller is a multi-specialty physician trained in internal medicine, emergency medicine, integrative medicine, functional medicine, and lifestyle medicine. She shares her incredible expertise and her deeply personal journey with lupus.

We dive into the complexities of inflammation and how it impacts overall health, exploring Dr. Miller’s unique perspective as both a doctor and a patient. I also encourage you to check out her new Substack for more insights and updates on her work.

Don’t miss this enlightening conversation—it’s packed with valuable takeaways on lifestyle medicine and personal healing.

To connect with Dr. Miller: https://substack.com/@chrismillermd?utm_source=global-search

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 are over the age of 50 and want to improve your body composition, build lean muscle (combat sarcopenia), build stronger bones (to combat osteoporosis), and you want to feel your best, I highly recommend exploring the life-changing coaching offered at https://www.fitvegancoaching.com/ Their personalized, whole-food, plant-based approach helped me lose 7% body fat, gain lean muscle, and even improve my running time—all while feeling energized and healthy.

In this first episode of our three-part series, “Exercise vs. Training,” we explore the intricate workings of our muscles and the energy systems that power them. Discover how every day, we recycle our body weight in energy molecules, enabling us to perform everyday tasks like lifting grocery bags or sprinting. Our muscles are not merely passive structures; they are dynamic engines made up of around 600 muscles, each composed of fibers that work in pairs to create movement. We delve into the microscopic level, examining myofibrils and sarcomeres, the fundamental units responsible for motion. Learn how signals from the brain initiate muscle contractions and the vital role of ATP, the energy currency of our cells, in fueling these actions. Tune in to understand the fascinating science behind movement and the importance of exercise in our daily lives.Link to my substack: https://drlauriemarbas.substack.com/p/inside-your-engine-what-really-happens?r=4t8jxg

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 are over the age of 50 and want to improve your body composition, build lean muscle (combat sarcopenia), build stronger bones (to combat osteoporosis), and you want to feel your best, I highly recommend exploring the life-changing coaching offered at https://www.fitvegancoaching.com/ Their personalized, whole-food, plant-based approach helped me lose 7% body fat, gain lean muscle, and even improve my running time—all while feeling energized and healthy.

Just a quick list of potential labs to get on an annual basis and why. Looking to put this in an article. Please let me know if that sounds interesting to you. Maybe a deep dive on the tests, what they mean, and habits to improve or when to talk to your doctor? Comment below. Thanks!

Thank you Marie Gunn, Maureen Susannah, Wilfred Arasaratnam, Afsi, and many others for tuning into my live video! Join me for my next live video in the app.

In this episode, I had the pleasure of welcoming back Dr. Judson Brewer, a renowned psychiatrist and neuroscientist, to discuss his recent article, “The Hidden Danger of AI Therapy: How Chatbots Became Flattery Machines and Why That’s a Big Problem for Mental Health.” We delved into the growing use of conversational agents in therapy and companionship, highlighting the shift from reinforcement learning to reinforcement learning with human feedback (RLHF) and its unintended consequence of creating sycophantic chatbots.

Dr. Brewer explained how these AI systems, trained to flatter users subtly, can lead to delusional and even dangerous mental health outcomes. We also discussed the parallels between AI therapy and certain trends in human therapy, emphasizing the importance of validation and challenge in effective therapeutic relationships.

We touched on the concept of distress tolerance, its decline in society, and how curiosity can be a key skill in developing it. Dr. Brewer shared insights on how to evaluate therapy progress and the importance of having clear objectives and measurable outcomes.

Towards the end, we explored the potential of AI in enhancing therapy through educational tools and teaching assistants, while cautioning against using AI as a standalone therapist. Dr. Brewer’s innovative approach aims to combine scalable psychoeducation with personalized AI interactions, ensuring a balanced and effective therapeutic experience.

For those interested in learning more, we recommend checking out Dr. Brewer’s article on his Substack, “Inside the Curious Mind,” and his program, “Going Beyond Anxiety,” which has received positive feedback from many of my patients. This episode is a must-listen for anyone navigating the complexities of AI in mental health and seeking to understand its implications and potential solutions.

Dr. Brewer’s substack: https://judbrewer.substack.com/p/the-hidden-danger-of-ai-therapy

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 are over the age of 50 and want to improve your body composition, build lean muscle (combat sarcopenia), build stronger bones (to combat osteoporosis), and you want to feel your best, I highly recommend exploring the life-changing coaching offered at https://www.fitvegancoaching.com/ Their personalized, whole-food, plant-based approach helped me lose 7% body fat, gain lean muscle, and even improve my running time—all while feeling energized and healthy.