The Habit Healers

Sore muscles two days after a workout? That delayed ache, known as DOMS or delayed onset muscle soreness, isn’t caused by lactic acid, and it isn’t proof your workout worked. I’m Dr. Laurie Marbas, and on this episode of The Habit Healers Podcast, I’m walking you through what the science actually says about muscle soreness and how to prevent most of it before it starts.

If you’ve ever finished a hike feeling great, only to take the stairs sideways a couple of days later, this one is for you. We’ll look at how lactic acid became the go-to explanation, and why it clears from your muscles within about an hour, long before the ache shows up. Then we’ll get to the real culprit: eccentric exercise, the braking work your muscles do when you walk downhill, head down stairs, or lower a weight slowly. You’ll hear why the amount of muscle damage is a poor guide to how much it hurts, and how the nerve endings in and around a worked muscle become more sensitive in the days that follow.

Most importantly, I’ll share simple, research-backed ways to ease into new exercise, recover well, and keep training even when you’re sore. You don’t have to get this perfect. You just have to start.

What you’ll learn:

* Why lactic acid doesn’t cause muscle soreness the days after exercise

* How eccentric exercise, like walking downhill, triggers delayed onset muscle soreness

* Why soreness isn’t a reliable sign of a good workout or of building strength

* A quick preview session to prevent sore legs before a big hike, moving day, or first strength class

* How to start a new exercise routine gradually over three weeks

* What helps sore muscles recover (gentle movement, massage) and what does little (stretching, extra water)

Dr. Marbas Substack Article: https://drlauriemarbas.substack.com/p/your-muscles-are-not-sore-from-lacticCheck out the Habit Healers Community: https://www.skool.com/habithealers/about

Trying to eat healthy when your family doesn’t want to change? If you’re cooking two dinners every night or giving up on your own goals to keep the peace, this episode of The Habit Healers Podcast is for you.

I’m Dr. Laurie Marbas, and today I’m walking you through what the research says about weight loss, your spouse, and the family dinner table. It turns out that getting your partner on board doesn’t work the way most of us assume. In one trial of 231 couples, training partners to support each other added no extra weight loss for the person trying to lose it. The partners who showed up, though, lost weight themselves. We also look at why pressure tends to push eating habits out of sight instead of changing them, and why the person doing most of the cooking has more power here than it feels like.

Then I share the simple strategy I want you to try tonight: cook one meal everyone eats, and make your change at the very last step, in your own bowl. No arguments, no second pan, no extra hour at the stove.

What you’ll learn:

* Why trying to change your spouse’s diet rarely helps your own weight loss

* How pressure and criticism affect healthy eating habits at home

* The “split it at the bowl” method for family meals without cooking twice

* Why adding healthy foods works better than cutting foods out

* A simple portion control habit that starts before you sit down to eat

* What to realistically expect from picky eaters in your house

Dr. Marbas Substack Article: https://drlauriemarbas.substack.com/p/if-your-family-wont-get-on-boardCheck out the Habit Healers Community: https://www.skool.com/habithealers/about

Chef Martin Oswald put onions and carrots into a dry pan, let them begin to brown, then added just enough water to lift the browned bits from the bottom.

He let that water cook away and did it again.

That was the first useful surprise in this week’s live. A basic lentil soup does not have to begin with oil, and it does not have to taste flat. The flavor comes from what happens in the pan, and the rest of the soup is a series of small choices.

It also gave us the perfect first look at something Martin and I have been working on together. We are developing a new book about cooking with blood sugar and heart health in mind. The book is still in progress. This bowl showed exactly why we want to make it.

Build flavor in two passes

Martin began with a dry pan, chopped onions, and carrots. He added a small splash of water, let it evaporate, and allowed the vegetables to brown again. Then he repeated the process. Each pass deepened the flavor without covering the vegetables in liquid.

If you want to use garlic or spices, Martin suggested adding them during a later pass. Thin pieces of garlic can burn if they stay in the dry pan too long. Whole spices such as fennel seeds need only a brief moment in the hot pan before the liquid goes in.

Then he added a light vegetable stock, whole sprigs of thyme, bay leaves, and soaked yellow lentils. He normally uses brown lentils for this soup, but his larger point was more useful than a rigid ingredient list. Use the lentils and vegetables you have, then adjust the cooking time to match them.

The whole thyme sprigs were another small chef’s trick. The leaves came away as the soup cooked, while the stems were easy to pull out before serving.

Let tenderness set the timing

Different lentils soften at different rates. Martin did not ask the clock to make the final decision. He tasted the lentils and looked for the texture he wanted.

For this soup, he wanted them completely tender. Only then did he add vinegar and make the final seasoning adjustments. That gave him control over the brightness after the broth had reduced and the lentils had softened.

The zucchini had to wait too. Martin added soft vegetables such as zucchini near the end so they could warm through without losing their color and texture. I translated his warning for everyone. These vegetables deserve gentle care. Do not abuse the vegetables.

That timing gives you freedom to use what is already in the refrigerator. Celery, leek, squash, or another sturdy vegetable can help build the soup. Zucchini, asparagus, or tender greens can join during the final few minutes.

Choose the texture at the end

Once the lentils were tender, Martin changed the soup with an immersion blender. You can leave it brothy, blend part of it for a thicker base, or keep blending until it is as smooth as you like. If you do not have an immersion blender, a regular blender works. Martin also suggested a potato masher when you want a more rustic texture.

Then came the finishing layers. Coarsely cracked pepper created an occasional burst of heat instead of making every spoonful taste exactly the same. A small spoonful of lemon cashew butter added a cool, creamy finish.

I told Martin that two teaspoons for the whole pot did not sound very generous. He stood his ground.

Martin published the measured soup and lemon cashew butter recipes in his companion article. It also explains the larger idea behind the book we are creating together.

One method can become many soups

The useful lesson was not one perfect lentil soup. It was the sequence.

Build flavor with the onions and carrots. Add the lentils, broth, and sturdy herbs. Let the lentils become tender before you finish the seasoning. Add delicate vegetables near the end. Then decide whether you want the soup brothy, chunky, or creamy.

From there, you can change the personality of the pot. Smoked paprika and caraway can take it in one direction. Cumin, rosemary, sage, or a Moroccan spice blend can take it somewhere else. The basic method stays familiar while the flavor changes.

That is what excites me about the book. We do not want to leave you with a list of foods and no idea what to do at the stove. We want to connect the health question with the kitchen decision that comes next. We are still working on it, and we will share more when it is ready.

PS. If you want more science translated into practical habits, join Chef Martin and me inside The Habit Healers on Skool.

References:

* Martin Oswald. The measured lentil soup and lemon cashew butter recipes

Why is my cholesterol still high after changing my diet? If you’ve cut saturated fat, eaten more plants, and your LDL cholesterol barely moved, this episode of The Habit Healers Podcast is for you.

I’m Dr. Laurie Marbas, and today I’m walking you through what your cholesterol number is really measuring. Your body makes most of its own cholesterol, and your LDL comes down to a balance between what your liver sends out and how many LDL receptors are pulling it back in. Saturated fat, thyroid function, menopause, your genes, and even rapid weight loss can all shift that balance. Once you see it this way, a stubborn lab result stops feeling like a failure and starts making sense. Then we get practical: the foods and fiber with the strongest evidence for lowering cholesterol naturally, the supplements I’m cautious about, and when it’s time to talk with your doctor about your real heart disease risk.

What you’ll learn:

* Why saturated fat matters more than dietary cholesterol for most people’s LDL

* How LDL receptors in your liver set your cholesterol number

* How thyroid issues, menopause, and familial hypercholesterolemia raise LDL cholesterol

* Why rapid weight loss can temporarily raise cholesterol, and how to read that result

* The tests worth asking about: apoB, lipoprotein(a), and TSH with free T4

* How to lower LDL naturally with soluble fiber, nuts, soy, and ground flaxseed, plus my honest take on berberine and red yeast rice

Dr. Marbas Substack Article: https://drlauriemarbas.substack.com/p/why-is-your-cholesterol-still-high

Paid members can continue with the updated cholesterol protocol and the printable chart for recording their numbers. Open the companion guide below.

Open the cholesterol guide

High blood pressure may be the most overlooked risk factor for dementia, and it’s the one you can actually check at home. In this episode of The Habit Healers Podcast, I walk you through what the research shows about blood pressure and brain health, and why the first step toward memory loss prevention isn’t a puzzle or a supplement.

I’m Dr. Laurie Marbas, and I start with a remarkable study of nearly 700 Catholic sisters who agreed to yearly memory testing and donated their brains after death. What the pathologists found surprised almost everyone: many women carried a heavy load of Alzheimer’s plaques and tangles yet still ran their own lives. The difference often came down to small, deep strokes, the kind driven by years of uncontrolled hypertension. Dementia showed up when more than one kind of brain damage stacked together. Then I take you through two large trials that lowered blood pressure on purpose, including one across 326 villages where dementia was 15% less common in the treated group. And because so many people have white coat hypertension or masked hypertension, I explain exactly how to check blood pressure at home so you get numbers you can trust. If your pressure is already where it belongs, we talk about what comes next: hearing loss and dementia risk, physical activity and cognitive decline, and why a popular memory supplement fell flat in a six-year trial.

What you’ll learn:

* Why Alzheimer’s damage alone doesn’t always cause dementia, and what small strokes have to do with it

* How high blood pressure damages the small arteries deep in the brain

* What two large blood pressure trials found about dementia and mild cognitive impairment

* How to do a seven-day home blood pressure monitoring record the right way

* What your average reading means and what to ask your doctor

* Where hearing aids, exercise, and diet fit into a brain health planDr. Marbas Substack Article: https://drlauriemarbas.substack.com/p/what-should-you-change-first-to-protect

Check out the Habit Healers Community: https://www.skool.com/habithealers/about

If heart disease runs in your family, does changing what you eat even matter? In this episode of The Habit Healers Podcast, I share my own family history of early heart attacks and walk through what the research says about genetics, LDL cholesterol, and lifestyle, including a 2026 diet trial in people with familial hypercholesterolemia and a study of more than 51,000 adults.

I’m Dr. Laurie Marbas, a lifestyle medicine physician, and this question is personal for me. My father had his first heart attack at 38, and my grandfather died of one at 46. So I take you back to the Dallas laboratory where two physicians discovered the LDL receptor and explained why inherited high cholesterol can start damaging arteries in childhood. Then we look at what happened when adults with a confirmed genetic cholesterol disorder switched to a plant-rich diet, why their results were encouraging and still not enough, and what that means if you already eat well or take medication. I’ll give you the single food swap that does the most to lower LDL cholesterol naturally, a realistic way to fit movement into your day, and the questions to ask your clinician about lipoprotein(a), a coronary calcium score, and heart attack prevention when your family history is the reason you’re worried.

What you’ll learn:

* How the discovery of the LDL receptor explains why familial hypercholesterolemia raises risk so early

* What a plant-based diet did to LDL cholesterol in adults with an inherited cholesterol disorder, and why an 18% drop still needed treatment

* Why a favorable lifestyle was linked to 46% fewer coronary events even in the highest genetic risk group

* The fat swap and fiber changes that help lower cholesterol naturally

* When to ask about lipoprotein(a) testing, a coronary calcium scan, and an LDL of 190 or higher

* How to use the Family Heart Health Worksheet to prepare for your next visit

Dr. Marbas Substack Article: https://drlauriemarbas.substack.com/p/if-heart-disease-runs-in-your-familyCheck out the Habit Healers Community: https://www.skool.com/habithealers/about

Is a blood sugar spike above 140 after eating actually a problem if you don’t have diabetes? If you wear a continuous glucose monitor (CGM) and feel a little sting every time the line climbs, this episode is for you.

Welcome to The Habit Healers Podcast. I’m Dr. Laurie Marbas, a board-certified lifestyle medicine physician, and today I’m untangling one of the most misunderstood numbers in metabolic health. The 140 mg/dL cutoff comes from the oral glucose tolerance test, a very specific lab test with very specific conditions. It was never meant to grade your CGM reading forty minutes after lunch. I walk you through what a normal blood sugar range for non-diabetics really looks like, including a study where healthy people without diabetes or obesity still spent about half an hour a day above 140. We talk about why a single post-meal glucose reading can’t tell you whether sugar just arrived or has been sitting there for hours, using an airport baggage carousel to make it click. Then we get into what does matter: repeated elevations, your fasting blood sugar, your A1C, and a newer study linking more time above 140 with later diagnoses like prediabetes and high blood fats. Finally, I explain why blood sugar targets for people with diabetes are different, and why “just stay under the number” misses the danger of going too low.

What you’ll learn:

* Where the 140 blood sugar rule actually comes from, and why it doesn’t apply to every CGM reading

* What normal blood sugar spikes after eating look like in healthy people without diabetes

* Why a single glucose reading can’t show insulin resistance or metabolic health on its own

* The lab categories for fasting glucose, A1C, and the glucose tolerance test, and what they mean

* When repeated high glucose readings deserve attention and a conversation with your clinician

* How blood sugar targets differ if you have diabetes or are pregnant

Dr. Marbas Substack Article: https://drlauriemarbas.substack.com/p/does-your-blood-sugar-really-needCheck out the Habit Healers Community: https://www.skool.com/habithealers/about

Thank you Luanne Novak, David Hawkins, Catherine G, Karen Frye, K Nauman, and many others for tuning into my live video with Chef Martin Oswald! Join me for my next live video in the app.

Functional fitness for older adults is really about one question: what do you want to keep doing on your own? In this episode of The Habit Healers Podcast, I walk you through ten everyday activities of daily living, from getting out of bed to carrying groceries home, and the simple strength, balance, and mobility exercises for seniors that protect each one.

I’m Dr. Laurie Marbas, a lifestyle medicine physician, and what I see in my practice is that “get more exercise” rarely sticks because it’s too vague. So we get specific. I share what the LIFE study found when researchers followed over 1,600 inactive adults in their seventies and eighties, and why preserving walking ability is only part of healthy aging and staying independent. Then we go task by task: sit-to-stand practice for the toilet, supported step-ups for stairs and curbs, wall slides for reaching a cupboard, grip work for opening jars, and a walking progression you can start at two minutes. You’ll also hear how the LiFE trial reduced falls in older adults by building balance and strength training into ordinary routines, and how habit stacking, attaching a practice to breakfast or getting dressed, makes fall prevention exercise something you actually remember to do.

What you’ll learn:

* Ten everyday activities that support independent living and the movement each one requires

* Simple strength and balance exercises for seniors you can do at home with a chair, counter, or wall

* What the LIFE study tells us about exercise and mobility after seventy

* How to build fall prevention into daily routines the way the LiFE trial did

* When to use adaptations like a raised toilet seat, sock aid, or reacher while you build strength

* How to progress safely from small repetitions toward your weekly exercise targets

Dr. Marbas Substack Articles: https://drlauriemarbas.substack.com/p/10-ways-to-protect-your-independenceCheck out the Habit Healers Community: https://www.skool.com/habithealers/about

Why am I hungry after a smoothie? If your healthy breakfast smoothie leaves you standing in front of the pantry an hour later, this episode of The Habit Healers Podcast is for you. I’m Dr. Laurie Marbas, and today I’m digging into the science of satiety: why liquid calories don’t keep you full the way solid food does, and how to build a filling breakfast that actually lasts until lunch.

Most people blame the blender for destroying fiber. It doesn’t. So I take you back 200 years to a surgeon who could watch digestion happen inside a living stomach, then walk through the modern research on whole fruit versus smoothies, how fast juice and puree leave the stomach, and why a thick 100-calorie shake felt fuller than a thin 500-calorie one. We’ll talk about how your expectations change your appetite, what happened when people added liquid or solid calories to their diet for weeks, and where a high protein breakfast shake fits in. Then I give you four practical changes, a simple protein smoothie recipe, and a ten-morning test to find the breakfast that keeps you satisfied.

What you’ll learn:

* Why blending doesn’t destroy fiber, and what really changes when you drink a smoothie instead of eating a meal

* How gastric emptying and food thickness shape hunger and fullness

* Why eating whole fruit before your smoothie can reduce how much you eat at your next meal

* How eating slowly and making your smoothie thicker can help you stay full longer

* How much protein a filling breakfast needs and easy ways to get there

* A ten-morning comparison worksheet to test one change and keep what works

Dr. Marbas Substack Article: https://drlauriemarbas.substack.com/p/your-smoothie-was-breakfast-why-areCheck out the Habit Healers Community: https://www.skool.com/habithealers/about