The Habit Healers

In this episode, I’m excited to introduce my new series, The A to Z of Diabetes, created to demystify diabetes—especially type 2 diabetes. I know how overwhelming and confusing this condition can feel, so I’ll be breaking it down in a way that makes sense. Together, we’ll look at what really causes diabetes, how it progresses, and most importantly, how it can actually be reversed.

I’ll emphasize that type 2 diabetes isn’t some sudden failure—it’s a gradual process. Each week, I’ll walk you through a letter of the alphabet, focusing on key concepts like insulin resistance, blood sugar management, and the early warning signs that are often missed in traditional healthcare.

This series is designed for anyone who’s pre-diabetic, insulin resistant, or already living with type 2 diabetes. My goal is to empower you with knowledge and simple, actionable micro habits that add up to real transformation.

Tune in and join me on this journey toward understanding—and taking control of—your health.

Here is the link to the Substack article: https://drlauriemarbas.substack.com/p/the-a-to-z-of-diabetes-why-this-series

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 dive deep into the fascinating journey of food through our digestive system, exploring what really happens from the moment I take a bite until it leaves the body. I break down the different types of molecules we eat every day—carbohydrates, proteins, fats, vitamins, and minerals—and explain how they transform inside us. I’ll share how proteins help build muscle, why fiber is key for gut health, and what makes some meals keep you energized while others cause you to crash.

My goal in this episode is to help you better understand your body’s nutritional needs while demystifying the complex process of digestion, starting from the very first sight and smell of food. Come along with me as I follow a bite of food through the incredible assembly line of our digestive system!

Here is the link to the Substack article: https://drlauriemarbas.substack.com/p/what-really-happens-to-food-when

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.

A few months ago, my son Gabe boarded a flight to Indonesia. He wasn’t going to start a business. He wasn’t chasing a product idea or career opportunity. He was going to travel. To experience the world. To see what might unfold when you leave behind the familiar.

What he didn’t expect was to meet tempeh.Or rather, for tempeh to find him.

A Taste That Changed Everything

Like many plant-based travelers, Gabe was just looking for something satisfying to eat. One of his very first meals was a street-side plate of Gado-Gado, a traditional Indonesian salad of warm vegetables, peanut sauce, rice cakes, and tempeh.

And that tempeh? It was nothing like what you find in plastic at the grocery store.

It was fresh, handmade, warm from the pan, nutty, fragrant, and full of life. One bite, and everything changed.

But it wasn’t just about flavor. It was about the story behind it, the slowness, the skill, the community, the health. Gabe realized this wasn’t some obscure food trend. It was an everyday staple in Indonesia. And it could be so much more than the bland, industrial versions we’ve come to accept in the U.S.

From Backpack to Purpose

He didn’t just eat it. He studied it.

Gabe took tempeh-making classes from local artisans in Indonesia. He learned the traditional fermentation methods passed down for generations. He brought back not only the technique, but a starter culture and a deep respect for the process.

Back home, he started fermenting batch after batch in our kitchen. Word spread. Friends asked for more. A mission took shape:

To bring fresh, handcrafted, healing tempeh to American kitchens, made with integrity, not shortcuts.

His First Product: Tempeh Jerky

Gabe’s first product is already in development: Tempeh Jerky.

It’s high in plant-based protein, easy to digest, and packed with bold, globally inspired flavor. It’s also not packaged in plastic, because Gabe believes the way something is made and delivered matters as much as what it is.

Every part of Tempeh Culture is being built with purpose:

* Clean, whole ingredients

* Eco-conscious, compostable packaging

* No preservatives, no junk

* Just real food, done right

This isn’t just a snack. It’s a statement.

Hear Gabe’s Full Story

In this week’s podcast, I sit down with Gabe to talk about his journey from traveler to tempeh-maker to founder of a mission-driven food company.

We talk about:

* What it was like discovering real tempeh in Indonesia

* The mentors and training that shaped his vision

* The story behind Tempeh Culture

* What it’s like launching a startup with values at the center

Share it with someone who believes food can do more than fill us up.

Help Launch Tempeh Culture

Gabe is now raising funds through Kickstarter to get Tempeh Culture off the ground. The goal: build a small-batch production space and begin shipping his first product, Tempeh Jerky, to early supporters.

If you’ve ever tasted bad tempeh and written it off, this is your second chance.If you believe in supporting young entrepreneurs who lead with mission, not marketing, this is your moment.If you want to eat food that heals, you’re in the right place.

Support the Kickstarter → Kickstarter goes live Sept 14 - Click to support the launch and grab jerky or your Culture KitFollow along or sign up for updates → TempehCulture.com

This is about more than tempeh. It’s about creating a culture of integrity, flavor, and sustainability, one bite at a time.

As a physician, a mother, and someone who believes in the power of healing habits, I couldn’t be more proud.

Thank you for helping him take this leap.Dr. Laurie

Quick Links

Click Here to Watch on Youtube

Kickstarter goes live Sept 14 - Click to support the launch and grab jerky or your Culture Kit

Tempeh Culture:

* TikTok

* Instagram

* Youtube

* Website: www.tempehculture.com

In this episode, I sit down with Dr. Jud Brewer to tackle one of the questions I get asked all the time: how long does it really take to change a habit? We dive into the psychology behind why we’re so eager for concrete timelines—whether we’re trying to break a bad habit or build a new one. Dr. Brewer shares key insights from his article on the subject, reminding us that while numbers can feel reassuring, the truth is that habit change looks different for everyone. Join me as we explore the nuances of habit formation and discover what it really takes to create lasting change in your life.

To connect with Dr. Brewer: https://drjud.com/

Link to Substack Article: https://open.substack.com/pub/judbrewer/p/how-long-does-it-really-take-to-change?r=3ufxse&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false

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 dive into the frustrating topic of menopause-related belly fat. I talk about how the drop in estrogen during menopause changes the way our bodies store fat, shifting it from the hips and thighs to the waistline. I explain how this hormonal shift not only affects reproductive functions but also slows metabolism, making it easier to gain abdominal fat. I also cover the role of the enzyme lipoprotein lipase (LPL) and the decrease in insulin sensitivity that can throw off blood sugar balance. Most importantly, I share practical insights on what’s happening in the body during this transition and how you can manage these changes more effectively.

Here is the link to the Substack article: https://drlauriemarbas.substack.com/p/menopausal-belly-fat-why-it-happens

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 dive into why it’s so hard for us humans to truly relax—even when we want to. To explain, I compare us to zebras. A zebra can face a life-or-death situation, shake it off, and return to calm. But we often keep replaying stressful events in our minds, which keeps our bodies stuck in a stress loop.

I’ll break down the biology of stress—how our bodies react to emotional threats just like they do to physical danger—and why this constant state of alert can mess with your sleep, appetite, and overall health. More importantly, I’ll share simple, science-backed strategies to reset your stress response so you can feel calmer and more in control without needing drastic lifestyle changes.

If you’ve ever wondered why stress lingers or how to let it go, this episode is for you.

Here is the link to the Substack article: https://drlauriemarbas.substack.com/p/why-you-cant-relax-even-when-you

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 reveal how creatine isn’t just for building muscle—it’s a game-changer for brain health, mood, and healthy aging. Think of your brain like a firefighter with an oxygen tank—without enough energy, it can’t function at its best. That’s where creatine steps in as your body’s natural “battery pack,” fueling every single cell, especially in the brain.

Even though the brain makes up only 2% of your body weight, it burns about 20% of your energy—and creatine is key to keeping that system running smoothly. I’ll break down the science in simple terms and show you why creatine for mental clarity, cognitive performance, and longevity might be one of the most overlooked tools in your health routine.

If you’ve only thought of creatine as a supplement for athletes, this episode will change your perspective.

Here is the link to the Substack article: https://drlauriemarbas.substack.com/p/is-your-brain-running-on-empty

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 uncover the hidden health threat of sarcopenia—the gradual loss of muscle strength as we age. I’ll start with a quick, simple exercise you can do right now to test your muscle strength and see where you stand.

Strong muscles aren’t just about lifting weights—they’re critical for balance, metabolism, independence, and protection against chronic disease. The problem is, as we get older, our muscle fibers shrink. That loss of strength can quietly lead to greater dependence on others, more frequent falls, and even hospital stays.

I like to think of muscle as a retirement account—every workout and every healthy meal is a deposit that secures your future strength and vitality. In this episode, I’ll show you how muscle loss develops, why it matters, and practical strategies to fight back. You’ll also learn simple ways to measure your muscle health and take action now to protect your independence for years to come.

Here is the link to the Substack article: https://drlauriemarbas.substack.com/p/the-hidden-health-threat-worse-than

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.

BMI is broken—and I learned that first-hand. In this episode, I share the Air Force story that changed my view on Body Mass Index (BMI) and explain why a metric from the 1830s (Adolphe Quetelet) still mislabels millions today. BMI can’t tell muscle vs fat, ignores waist distribution, and misses crucial markers like inflammation and cardiometabolic fitness.

What you’ll learn:

Why BMI was created for population averages, not individuals

How BMI misclassifies athletes and muscular people

Better metrics: waist-to-height ratio, body-fat %, A1C, ApoB, blood pressure, resting heart rate, VO₂ max, and CRP

A simple at-home waist-to-height check you can do in 30 seconds

A practical checklist to track real health (not just a number)

If this helped, hit subscribe and share it with a friend who’s frustrated by BMI. 👇 In the chapters, jump straight to the metric you want to use.

00:00:00 - Introduction: Beyond BMI

00:00:10 - Personal Experience with BMI in the Military

00:00:31 - The Flaws of BMI: A Realization

00:00:53 - Historical Context of BMI

00:01:25 - Limitations of BMI as a Health Metric

00:01:46 - Misleading BMI Results for Athletes

00:01:56 - Normal BMI and Metabolic Dysfunction

00:02:07 - Cultural Extremes: Weight Obsession vs. Body Acceptance

00:02:29 - Rising Rates of Metabolic Disease

00:03:01 - Key Health Factors Ignored by BMI

00:03:54 - Better Health Metrics: Waist to Height Ratio

00:04:05 - Better Health Metrics: Body Composition

00:04:47 - Better Health Metrics: Blood Pressure

00:04:57 - Better Health Metrics: Blood Glucose and Insulin

00:05:30 - Better Health Metrics: Strength and Mobility

00:05:51 - Self-Compassion and Lasting Change

00:06:11 - Practical Tips for Health and Wellness

00:06:55 - Final Thoughts: Beyond the BMI Chart

00:07:38 - Metabolic Health Self-Audit Worksheet

00:08:09 - Multivitamins and Essential Nutrients for Women

Here is the link to the Substack article: https://drlauriemarbas.substack.com/p/beyond-bmi-why-your-health-is-more

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 share the transformative journey of navigating menopause—and the effects on my body I never saw coming. Shortly after setting a personal record at the Boston Half Marathon, my world flipped. I went from feeling unstoppable to battling joint pain and brain fog while wrestling with fluctuating cholesterol levels. It wasn’t just hot flashes or mood swings; the hormonal changes ran much deeper.

Through diligent research and a deep dive into the science, I discovered how declining estrogen reshapes metabolism and overall health. You’ll hear how this shift can increase fat storage and change how your body processes energy—why I now think of menopause as a biological earthquake. Join me for a candid, empowering conversation designed to help you understand what’s happening and take control of your health through this major life transition.

Here is the link to the Substack article: https://drlauriemarbas.substack.com/p/menopause-body-snatched-me-so-i-fought

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.