The Habit Healers

In this episode, I talk about the widespread issue of burnout that affects everyone, from adults to children. Broadcasting from Oceanside, California, I share my personal journey of simplifying my life by living full-time in an RV, which helped me face the emotional and mental challenges of burnout. I highlight how the fast-paced demands of modern life can create constant pressure and overwhelm, urging you to recognize the signs of burnout and the importance of slowing down. Tune in to hear my insights on managing stress and prioritizing self-care in today’s relentless world.

To work with me: https://www.drmarbas.com/

A Big Thank You To Our Sponsors:

If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services.

To learn plant-based cooking and get your medical questions answered, join The Healing Kitchen, taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen

I also talked about the clutter in our minds, comparing it to a hoarder's house, and how stepping into the present moment can clear this mental clutter. Mindfulness, whether through walking, listening, or simply being, can create this much-needed space.

Practical tips for creating space include scheduled downtime, digital detoxes, and practicing mindfulness in daily routines. I emphasized the importance of mindful walking, which has significantly impacted my peace and clarity. Journaling can also be a powerful tool to process emotions and past events, helping to put them to rest.

I encouraged prioritizing and delegating tasks to avoid feeling overwhelmed and suggested creative outlets like drawing, music, or writing as therapeutic activities. Physical activity and nature time are also essential for mental well-being.

Mindful breathing techniques, such as box breathing and 4-7-8 breathing, can help manage stress by engaging the parasympathetic nervous system. Lastly, setting boundaries is crucial to maintaining space in our lives.

In conclusion, while a plant-based diet is beneficial, taking care of our mental space can lead to profound life changes. I shared my journey and experiences, hoping to inspire others to find peace and joy. Thank you for listening, and I look forward to hearing how these insights might help you manage stress. Peace, love, and joy to you all.

To work with me: https://www.drmarbas.com/

A Big Thank You To Our Sponsors:

If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services.

To learn plant-based cooking and get your medical questions answered, join The Healing Kitchen, taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen

Hello everyone,

In today's episode, I delved into a simple yet often overlooked aspect of weight loss and energy enhancement: hydration with water. As a board-certified family and lifestyle medicine physician, I've seen firsthand how proper hydration can transform lives. Here’s a summary of what we covered:

Key Points Discussed:

Cellular Hydration and Metabolism:

Proper hydration aids cellular functions, enhancing metabolic activities like protein synthesis and lipid metabolism, which boosts energy expenditure.

Thermic Effect of Water:

Drinking water temporarily increases energy expenditure as the body works to heat the ingested water to body temperature. Studies show that 500 mLs of water can increase metabolic rate by about 30% for over an hour.

Hormonal Balance and Appetite Regulation:

Adequate hydration helps regulate hunger and satiety hormones, preventing the misinterpretation of thirst signals as hunger, thus reducing caloric intake.

Kidney Function and Toxin Removal:

Hydration supports kidney function, aiding in the efficient removal of waste products and toxins, reducing the risk of kidney stones, and maintaining metabolic balance.

Influence on Physical Performance:

Proper hydration is crucial for maintaining blood volume, muscle function, and thermoregulation during physical activity, thereby enhancing physical performance and calorie expenditure.

Practical Tips for Staying Hydrated:

Increase Daily Water Intake: Aim for 8 to 10 ounces per hour during the first 8 to 10 hours of your day.

Start Your Day with Water: Begin your morning with a glass of water to set the right tone for the day.

Enhance Water Flavor: If you dislike plain water, consider adding frozen fruit or opting for herbal teas.

Consume Water-Rich Foods: Include fresh fruits and vegetables with high water content in your diet.

Drink Slowly: Avoid gulping down water to prevent frequent urination, especially at night.

Additional Advice:

Monitor Your Symptoms: If you experience persistent fatigue or other issues, consult your doctor.

Avoid Overhydration: Spread your water intake throughout the day to avoid hyponatremia, a condition caused by drinking too much water too quickly.

I also shared insights on my signature framework for weight loss and metabolism mastery, and how I’ve helped thousands of people achieve their health goals. If you’re interested in learning more, check out my free masterclass on the five steps to master your metabolism and the common mistakes in weight loss journeys.

Thank you for joining me today. I hope you found this episode helpful. Sending you love, joy, peace, and healing. Have a wonderful rest of your day!

To work with me: https://www.drmarbas.com/

A Big Thank You To Our Sponsors:

If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services.

To learn plant-based cooking and get your medical questions answered, join The Healing Kitchen, taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen

Good morning, everyone! In today's episode, I delved into the pros and cons of a plant-based diet, drawing from my extensive experience with thousands of patients across the United States.

Pros of a Plant-Based Diet

Improved Heart Health: Plant-based diets are rich in fiber, vitamins, and minerals, and low in saturated fats, which significantly reduce the risk of heart disease.

Weight Management: Many patients have experienced significant weight loss, ranging from 5 to 350 pounds, by adopting a plant-based diet.

Reduced Risk of Certain Cancers: The antioxidants and phytochemicals in plant foods help the immune system detect and eliminate cancer cells.

Diabetes Prevention and Management: A plant-based diet can dramatically lower blood sugar levels and reduce insulin resistance.

Environmental Sustainability: Plant-based diets have a lower environmental footprint, requiring less land, water, and energy to produce.

Digestive Health: High fiber content in plant-based diets promotes a healthy gut microbiome.

Animal Welfare: A plant-based diet eliminates the suffering of animals, which is a growing concern for many.

Cons of a Plant-Based Diet

Nutrient Deficiencies: Key nutrients like B12, iron, zinc, and omega-3s need to be monitored and supplemented if necessary.

Protein Intake: While all plants contain amino acids, it's essential to consume a variety of foods to meet protein needs, especially for those with higher requirements.

Social and Dieting Challenges: Adapting to a plant-based diet can be socially challenging, but it's manageable with the right mindset and strategies.

Processed Vegan Junk Food: It's easy to over-consume processed vegan foods, which are not necessarily healthier.

Cost: Depending on your choices, a plant-based diet can be more expensive, but it can also be cost-effective with the right planning.

Adaption Period: Transitioning from a standard diet to a plant-based one can take time, but the benefits are worth it.

To work with me: https://www.drmarbas.com/

A Big Thank You To Our Sponsors:

If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services.

To learn plant-based cooking and get your medical questions answered, join The Healing Kitchen, taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen

In this episode, I share a personal story about my dog Daisy, a 60-pound mixed breed we rescued from Boulder, Colorado. Recently, Daisy underwent surgery for a torn cruciate ligament, which is essentially the canine equivalent of an ACL tear. The recovery process has been quite an experience, involving baby gates, the cone of shame, and even spoon-feeding her meals.

Through this journey, Daisy has taught me several valuable lessons about mindfulness and living in the present. Despite her discomfort and the unfamiliar situation, Daisy has shown adaptability and resilience. She has also strengthened our bond through trust and connection, accepting help without resistance.

I reflect on how Daisy's behavior can teach us about living in the moment, being adaptable, nurturing relationships, and starting small. For instance, Daisy's willingness to eat from a spoon after initially refusing food from her bowl highlights the importance of taking small steps and being open to change.

Additionally, I discuss the significance of listening to our bodies and addressing our emotions rather than reacting impulsively. This mindfulness can help us manage stress, improve our well-being, and make more thoughtful decisions.

To encourage mindfulness, I announce a 30-day mindfulness walking challenge starting on Monday. The goal is to be present during your walk, whether outside or indoors, and to engage your senses fully.

I conclude by expressing my gratitude to the listeners and sending thoughts of joy, peace, and love. I invite everyone to share their thoughts and experiences in the comments and to subscribe for more insights. Thank you for joining me, and I look forward to sharing more lessons from Daisy in the future.

To work with me: https://www.drmarbas.com/

A Big Thank You To Our Sponsors:

If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services.

To learn plant-based cooking and get your medical questions answered, join The Healing Kitchen, taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen

Today, we delved into the topic of menopause and debunked seven common myths surrounding it. As a board-certified family and lifestyle medicine physician with decades of experience, and someone currently going through menopause myself, I felt it was crucial to address these misconceptions.

Key Points Discussed:

Menopause Happens Suddenly: Contrary to popular belief, menopause is a gradual process that begins with perimenopause, which can start several years before the final menstrual period.

Menopause Only Affects Older Women: While the average age of menopause is around 51, it can start earlier due to factors like genetics, smoking, and certain medical treatments.

Menopause Always Causes Symptoms: Symptoms vary widely among women. Some may experience intense symptoms like hot flashes and mood swings, while others may have mild or no symptoms at all.

Weight Gain is Inevitable with Menopause: Although common, weight gain is not unavoidable. Hormonal changes can contribute to weight gain, but lifestyle adjustments like diet, exercise, and stress management can help.

Hormone Replacement Therapy (HRT) is Dangerous: HRT can be safe and effective for many women. The misconceptions stem from the Women's Health Initiative study published in 2002, but recent evaluations have shown that HRT can be beneficial when personalized to the individual's needs.

Menopause Marks the End of Your Sexual Life: Menopause does not mean the end of a sexual life. While it can bring changes like vaginal dryness and decreased libido, there are treatments and lifestyle adjustments that can help.

Menopause Means You'll Be Less Feminine: Menopause does not define your femininity. It's a natural biological process that can lead to personal growth and self-care.

I emphasized the importance of understanding that menopause is a natural phase of life and encouraged women to seek personalized treatment and support. I also highlighted the need for more open discussions about menopause to help women navigate this transition more comfortably.

To work with me: https://www.drmarbas.com/

A Big Thank You To Our Sponsors:

If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services.

To learn plant-based cooking and get your medical questions answered, join The Healing Kitchen, taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen

In today's episode, I shared my contemplative mood inspired by a beautiful morning walk. I delved into the elusive nature of happiness, discussing how we often chase it as if it were a tangible object, only to find it slipping through our fingers. I emphasized that happiness is a concept we construct in our minds, often tied to specific achievements or circumstances, which leads to fleeting moments of joy followed by a return to unease.

I explored the idea that suffering is an inherent part of life, particularly in Western societies where we are surrounded by abundance and expect constant happiness. Using the weather as an analogy, I illustrated how our perceptions of good and bad are subjective and based on personal constructs.

A significant part of the discussion was about finding happiness in the face of death, whether it be physical death or the end of certain life circumstances. I shared a personal anecdote about experiencing profound joy from something as simple as finding an Asian pear in a hotel fruit bowl, highlighting that joy can be found in the most unexpected moments.

I encouraged listeners to embrace the impermanence of life, live in the present moment, and clarify their priorities. By accepting the ever-changing nature of existence, we can reduce stress, deepen personal relationships, and find our purpose. I also touched on the importance of building resilience and transcending fear by letting go of the need to control everything.

In conclusion, I urged everyone to approach life with an open heart and mind, suggesting that the peace and joy we seek are often just around the corner, in the present moment. I expressed my heartfelt wish for everyone to experience love, joy, and peace, and thanked my listeners for their continued support.

To work with me: https://www.drmarbas.com/

A Big Thank You To Our Sponsors:

If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services.

To learn plant-based cooking and get your medical questions answered, join The Healing Kitchen, taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen

Good morning, everyone! In today's episode, I delved into a topic that has significantly impacted my own life recently: the psychological benefits of minimalism and how reducing possessions can improve mental health and decrease stress.

Recently, I've embarked on a journey of full-time RV living, which has brought me closer to nature and new adventures, while also positively affecting my mental health.

I discussed the science behind how possessions and clutter can affect mental health. Research shows that a cluttered environment can lead to increased stress, anxiety, and feelings of being overwhelmed. On the other hand, a minimalist lifestyle promotes mental clarity, reduces stress, and enhances overall well-being.

I shared my personal experiences of transitioning to RV life, highlighting the stress relief that comes from releasing unnecessary possessions and focusing on what truly matters. Living in an RV necessitates minimalism due to limited space, which has made me more mindful and thoughtful about what I bring into my life.

I also touched on the psychological benefits of minimalism, such as increased cognitive function and productivity, as well as the sense of control and satisfaction that comes from living with fewer possessions. This lifestyle has fostered better communication and connection with my husband, increased mindfulness, and a greater presence in my daily life.

Throughout the episode, I provided practical tips on how to reduce possessions and live more minimally, whether in an RV or a traditional home. I encouraged listeners to reflect on their own lives and consider the benefits of minimalism for their mental health and well-being.

Thank you for joining me today. I hope you found this episode helpful and inspiring. Please share your experiences and goals related to minimalism, and don't forget to subscribe and leave comments or questions. I'll be sharing more about our RV journey, including our adventures, cooking tips, and practical advice on living minimally. Stay tuned for more updates, and as always, I'm sending gratitude, joy, and love to you all.

To work with me: https://www.drmarbas.com/

A Big Thank You To Our Sponsors:

If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services.

To learn plant-based cooking and get your medical questions answered, join The Healing Kitchen, taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen

Good morning, everyone! In today's episode, we had a special and somewhat unusual guest, Mr. Sumo, who helped us tackle common comments and misconceptions about plant-based diets. Mr. Sumo, a plant himself, communicated through signs, and we had a fun and light-hearted discussion addressing typical questions and remarks people make about plant-based eating.

We covered several points, including:

Protein Concerns: Addressing the myth that it's hard to get enough protein on a plant-based diet with a humorous twist.

Plant Feelings: Responding to the idea that plants have feelings too, with a playful comment.

Missing Bacon: Highlighting how avocado can be a versatile and satisfying alternative.

Rabbit Food: Countering the notion that plant-based diets are just "rabbit food" with a witty remark.

I shared a personal story about living in a small town and dealing with someone who tried to poke fun at my vegan lifestyle by buying raffle tickets for a side of beef. Using humor, I turned the situation around and suggested donating the beef to an animal shelter if I won.

The key takeaway from this episode is to use humor and confidence when responding to comments about your dietary choices. It's important to do what's right for you and not be swayed by others' opinions.

Additionally, I announced an upcoming workshop, "Plant Based 101," which includes a comprehensive e-book and a live session. This workshop is designed to provide valuable insights and support for those interested in or currently following a plant-based diet.

Thank you for joining me today. I hope this episode brought a smile to your face and provided some useful tools for handling social situations related to your diet. Have a beautiful Monday and a great week ahead! Mr. Sumo and I send our love, gratitude, peace, and joy your way. See you tomorrow!

To work with me: https://www.drmarbas.com/

A Big Thank You To Our Sponsors:

If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services.

To learn plant-based cooking and get your medical questions answered, join The Healing Kitchen, taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen

In this episode, I wanted to share more about why I practice medicine the way I do and why I left traditional medicine.

I was inspired by a neurosurgeon who left medicine after realizing that lifestyle changes could help patients heal without surgical intervention. This resonated with me deeply, as I have always been passionate about helping people heal, a passion that started when I was 10 years old, inspired by my sister's recovery from illness.

I pursued a career in family and lifestyle medicine, and after years of practicing in various settings, including the Air Force and a traditional medical practice, I discovered the profound impact of a whole food plant-based diet. This discovery led me to start my own practice, Plant-Based Health, which we eventually sold to John Mackey of Whole Foods.

Throughout my journey, I've seen incredible transformations in my patients, from reversing diabetes to reducing inflammation and improving overall health. However, I became frustrated with the limitations of traditional medicine, which often doesn't allow for the necessary time and conversations to promote true healing through lifestyle changes.

Now, I run my own practice where I can integrate lifestyle medicine with traditional treatments, providing a more holistic approach to patient care. This allows me to stay true to my ethics and help patients achieve sustainable health.

In addition to my medical journey, I also shared our decision to embrace the RV lifestyle. Both my husband and I, being former military, are used to moving frequently. We wanted to simplify our lives, reduce stress, and be closer to nature. Living minimally in an RV has been a refreshing change, although it comes with its own set of challenges.

I also touched on the importance of mindfulness and humor in managing stress and maintaining a positive perspective. Our journey has taught us to let go of unnecessary attachments and focus on what truly matters: our spiritual journey, loved ones, and overall well-being.

Thank you for joining me in this episode. I hope my story inspires you to reflect on your own life and consider what changes you might make to reduce stress and improve your health. As always, I'm sending you gratitude, love, joy, and healing. Have a wonderful rest of your weekend!

To work with me: https://www.drmarbas.com/

A Big Thank You To Our Sponsors:

If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services.

To learn plant-based cooking and get your medical questions answered, join The Healing Kitchen, taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen