The Habit Healers

In this episode, I, Dr. Laurie Marbas, discuss the top seven foods you should incorporate into your diet to help with weight loss and improve insulin resistance. As a board-certified family and lifestyle medicine physician, I emphasize the importance of low glycemic, high fiber, and high protein plant foods.

I start by highlighting lentils, which are nutrient powerhouses rich in protein, fiber, iron, magnesium, and B vitamins. Next, I talk about chickpeas, also known as garbanzo beans, which are great for making hummus and are high in folate, iron, and polyunsaturated fats. Black beans are another excellent choice, rich in fiber, protein, and magnesium, which helps relax blood vessels.

Kidney beans are also beneficial, providing folate, copper, manganese, and iron. I then discuss the benefits of soy products like tofu and tempeh, which contain phytoestrogens that can help with menopausal symptoms and are great for bone and liver health. Quinoa is another versatile option, being a low glycemic whole grain rich in protein, magnesium, and antioxidants.

Finally, I encourage listeners to try tempeh, which can be found pre-marinated and is a great source of protein and phytoestrogens. Throughout the episode, I stress the importance of these foods in maintaining satiety, improving blood sugar levels, and supporting overall health.

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 shared five transformative experiences and decisions that have significantly impacted my life, and I hope they can inspire you too.

1. Embracing Lifestyle Medicine

I discussed how discovering lifestyle medicine was a game-changer for me. It allowed me to move beyond the constraints of traditional medicine, focusing on preventing, treating, and even reversing chronic diseases through holistic approaches like nutrition, exercise, stress management, and social connections.

2. Adopting Minimalism and a Nomadic Lifestyle

I shared my journey of living in an RV full-time with my husband and dog, Daisy. Embracing minimalism has brought a sense of freedom and lightness, allowing us to travel, enjoy nature, and live more intentionally.

3. Integrating Technology into Healthcare

I talked about my experience with telemedicine, starting back in 2017. This approach has enabled me to reach and help patients across the country, emphasizing the power of a plant-based diet and lifestyle medicine. I also mentioned my involvement with Plant-Based Telehealth, now known as Love Life.

4. Building a Supportive Community

I highlighted the importance of community through my work with Brittany Drudy and our initiative, the Healing Kitchen. This platform allows us to connect with people worldwide, offering recipes, medical advice, and workshops to support a healthier lifestyle.

5. Prioritizing Personal Growth and Self-Care

Finally, I emphasized the significance of personal growth and self-care, especially during challenging times like perimenopause. I shared my mindfulness practices and the importance of maintaining a positive attitude and perspective, even in difficult situations.

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! Today, I wanted to discuss the enemies of gratitude, inspired by my recent experiences while traveling. As I've been attending the American College of Lifestyle Medicine Conference and spending time in Boston with my daughter, I've been reflecting on what can diminish our sense of gratitude.

I shared nine key factors that can detract from our gratitude:

Entitlement: Feeling entitled to certain outcomes can overshadow our recognition of what we already have.

Envy: Focusing on what others have can make it difficult to remain grateful for our own blessings.

Materialism: Constantly seeking material possessions to fill a void can detract from our sense of gratitude.

Negative Bias: Our natural tendency to focus on negative aspects can crowd out gratitude.

Habituation: Becoming accustomed to the good things in life can lead us to take them for granted.

Comparison: Comparing our lives to others often leads to feelings of lack.

Busyness: Being overly busy can prevent us from appreciating the small moments of gratitude.

Ungratefulness: Gossiping and complaining promote a culture of ungratefulness.

Stress and Anxiety: These emotions make it hard to be grateful and can affect our mental health and relationships.

I also shared personal stories, such as my mission trips to Uganda and Ecuador, which highlighted the importance of service and how it can enhance our gratitude. Additionally, I emphasized the value of daily gratitude journaling and being mindful of our blessings.

In conclusion, practicing gratitude is like exercising a muscle—the more we do it, the better we become at it. Gratitude breeds mindfulness and kindness, which are essential in today's world. Thank you for spending time with me today, and I hope you find these insights helpful. Have a great day, everyone, and stay warm! Blessings.

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 the fascinating world of spices, exploring not only how they can enhance the flavor of your meals but also their significant health benefits. Drawing from both research and my clinical experience, I discussed a variety of spices and their potential positive impacts on health.

We started with turmeric, which I take daily for its anti-inflammatory and antioxidant properties. Adding black pepper to turmeric increases its bioavailability significantly. I also highlighted its neuroprotective effects, particularly against age-related diseases like dementia.

Next, we talked about cinnamon, which is excellent for blood sugar regulation and lipid metabolism. I often recommend it to my patients dealing with cholesterol issues. Ginger was another key spice, known for its ability to ease nausea and aid digestion. I shared a personal story about how ginger tea helped me during my pregnancies.

Garlic was another highlight, especially for its immune-boosting properties and potential to lower blood pressure. Cumin, a staple in my New Mexican upbringing, aids in digestion and acts as an antioxidant. Paprika, rich in beta carotene, is good for vision and has anti-inflammatory effects due to capsaicin.

We also covered cayenne pepper, which can boost metabolism and aid in weight regulation, and black pepper, which enhances the absorption of various nutrients. Cardamom, cloves, and saffron were also discussed for their unique health benefits, including digestive health, oral health, and mood improvement, respectively.

Basil, rosemary, thyme, and oregano rounded out our list, each offering their own set of health benefits from anti-inflammatory properties to cognitive support and antimicrobial effects.

I encouraged listeners to spice up their meals to not only enhance flavor but also to reap these health benefits.

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 delve into the often controversial topic of soy and its health benefits, addressing common misconceptions and highlighting the latest scientific research. Many people follow outdated advice from various health gurus, but it's crucial to stay updated with current science.

I discuss the three main isoflavones found in soy: genistein, daidzein, and glycitein, explaining their roles and how they interact with estrogen receptors in the body. These isoflavones can act as both estrogen agonists and antagonists, depending on the tissue they bind to, which can have varying effects on health.

Key benefits of soy isoflavones include:

Breast Cancer Prevention: Soy isoflavones can lower breast cell proliferation and alter estrogen receptor signaling, reducing cancer risk.

Bone Health: They help prevent bone loss in post-menopausal women and maintain bone mineral content.

Cardiovascular Health: Soy improves lipid profiles, lowers LDL and triglycerides, and has anti-inflammatory effects.

Menopausal Symptom Relief: Soy can alleviate symptoms like hot flashes, potentially supplementing or replacing hormone replacement therapy (HRT) for some women.

Cancer Prevention: Soy modulates estrogen metabolism, reducing the production of carcinogenic metabolites and lowering the risk of hormone-related cancers.

I emphasize the importance of not being swayed by outdated information and encourage listeners to look at the current evidence. Soy foods are not only beneficial but also a great source of protein and fiber. For those with soy allergies, other plant foods can offer similar benefits.

I also touch on the broader topic of HRT for menopausal women, noting how perspectives have shifted with new research. It's essential to keep an open mind and adapt to new scientific findings to provide the best care and advice.

In conclusion, soy is a valuable addition to a whole food plant-based diet, offering numerous health benefits. I encourage everyone to embrace the science and not fear incorporating soy into their diets. Thank you for tuning in, and I wish you all joy, love, peace, and healing.

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 delved into the topic of resisting healthy habits and changes in our lives. Whether it's exercise, eating healthy, or improving sleep, resistance is a common experience for everyone, even elite athletes. I shared my personal struggles with increasing my racing distance and how I've learned to turn into resistance rather than fight it.

I outlined several steps to help manage and understand resistance:

Recognize the Resistance: Acknowledge the mental process causing resistance without judgment.

Mindful Breathing: Use deep breathing techniques to anchor yourself and create a pause.

Explore with Curiosity: Investigate the resistance with curiosity, identifying physical sensations, emotional states, and triggers.

Acceptance: Embrace discomfort as part of the human experience and understand that it will pass.

Uncover Underlying Needs: Reflect on whether the resistance reveals unmet needs or misalignments with your values.

Adjust and Adapt: Make necessary adjustments to your routine or approach.

Compassionate Reflection: Be kind to yourself and avoid self-judgment.

Gentle Encouragement: Encourage yourself to evolve and understand that this is a journey, not a destination.

I emphasized the importance of compassion and kindness towards oneself and how these practices can lead to more energy and better health.

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, Dr. Laurie Marbas, delve into the topic of menopausal belly fat, debunking common myths and providing actionable advice. As a board-certified family and lifestyle medicine physician, I aim to help people achieve optimal health through simple habit adjustments and understanding the difference between fact and fiction.

We start by addressing the myth that menopausal belly fat is inevitable. While hormonal changes can lead to weight gain around the abdomen, it's not a foregone conclusion. I explain the difference between visceral fat and subcutaneous fat and emphasize that lifestyle changes can mitigate these effects.

Next, I tackle the misconception that you can't lose belly fat after menopause. Although it may be more challenging, it's entirely possible with the right combination of diet, exercise, and lifestyle modifications. I share my personal experiences and those of my patients to illustrate this point.

I also debunk the idea that only cardio can reduce menopausal belly fat. Strength training is equally important, if not more so, for building muscle and boosting metabolism. Starving yourself is another myth; severe calorie restriction can lead to muscle loss and other health issues. Instead, I advocate for a balanced diet rich in whole, plant-based foods.

We then discuss the importance of healthy fats, debunking the myth that all fats are bad for weight loss. Healthy fats like avocados, nuts, and seeds are essential for hormone production and brain health. I also clarify that spot reduction of belly fat is a myth; fat loss occurs throughout the body.

Hormone replacement therapy (HRT) does not directly cause weight gain and may even help balance hormone levels. Supplements and diet pills are not the solution; they often lack scientific backing and can be expensive.

Finally, I offer practical tips for losing belly fat, including maintaining a balanced diet, regular exercise, staying hydrated, getting enough sleep, and managing stress. I share my personal journey of living a nomadic life in an RV, emphasizing the importance of downsizing and focusing on what truly matters.

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

Hi everyone! In today's episode, I came to you from the beautiful outdoors of Colorado to discuss a topic close to my heart: simplifying your way to health and happiness. I believe it's entirely possible, and I shared some personal insights and practical tips to help you achieve this.

Simplifying Diet

Whole Food Plant-Based Diet: Emphasized the importance of a minimalist approach to a whole food plant-based diet.

Tips:

Simplify your pantry by focusing on whole, unprocessed foods.

Create a simple meal plan to reduce decision fatigue.

Batch cook staples like grains and beans.

Practice mindful eating to appreciate your food more.

Simplifying Exercise

Minimalist Workouts: Opt for exercises that require minimal equipment, such as walking, running, yoga, or bodyweight exercises.

Tips:

Focus on quality over quantity with short, effective workouts.

Maintain consistency for long-term benefits.

Embrace nature to enhance your physical and mental well-being.

Simplifying Sleep

Sleep Sanctuary: Create a peaceful, decluttered environment for sleep.

Tips:

Establish a regular bedtime routine.

Use minimalist bedding for comfort.

Limit screen time before bed.

Simplifying Stress Management

Mindfulness: Incorporate mindfulness into your daily routine to manage stress.

Tips:

Practice mindfulness and grounding techniques.

Declutter your mind through journaling.

Simplify your commitments and learn to say no.

Simplifying Relationships

Quality Over Quantity: Focus on building supportive, quality relationships.

Tips:

Engage in intentional communication.

Declutter your social media usage.

Share activities with loved ones to strengthen bonds.

Conclusion

Mindful Mornings: Announced plans to start "Mindful Mornings" sessions.

Gratitude: Expressed gratitude for the listeners and shared positive wishes.

Thank you for joining me today. I hope you found these tips helpful in your journey towards a simpler, healthier, and happier life. Don't forget to subscribe to the channel and share this episode with someone who might benefit from it. Blessings 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

In today's episode, I delved into the top five reasons why a plant-based diet can help reverse type 2 diabetes. While not everyone can reverse their condition, those diagnosed within the last 10 years have a good chance. Here are the key points discussed:

High Dietary Fiber: Plant-based foods are rich in fiber, which slows down the absorption of blood sugar. Consuming non-starchy vegetables before starchy ones can help manage blood sugar levels effectively.

Weight Management: Whole food plant-based diets are typically lower in calories, leading to weight loss and reduced abdominal fat. This enhances insulin sensitivity and better blood sugar control.

Lower Saturated Fat Intake: Plant-based diets are naturally lower in saturated fats, which are primarily found in animal products. Reducing saturated fat intake helps clear out fat stored in muscles and the liver, improving insulin sensitivity.

Improved Insulin Sensitivity: Transitioning from a high-fat, low-carb diet to a high-carb, low-fat plant-based diet can significantly improve insulin sensitivity, even for type 1 diabetics.

Optimal Gut Health: A high-fiber diet promotes a healthy microbiome, which is crucial for overall health. Consuming a variety of plant foods ensures a diverse intake of essential nutrients.

I also touched on type 1.5 diabetes, or LADA (Latent Autoimmune Diabetes in Adults), which is an autoimmune condition that can be managed with a plant-based diet and sometimes requires medication or insulin.

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 addressed a frequently asked question from our viewers: "What do I eat in a day?" As some of you may know, my husband, our dog Daisy, and I have recently started living in an RV full-time, which has slightly altered our eating habits but not significantly.

My Daily Diet

Fruits:

Blueberries: My absolute favorite. I even had to label my packs to keep my kids from eating them all.

Stone Fruits: Seasonal, like plums and Palisade peaches from Colorado.

Bananas: We freeze them for smoothies.

Beans:

A staple in my diet, including pinto beans, black beans, and chickpeas. I grew up eating beans daily.

Grains:

We use microwaveable grains like cilantro jasmine lime rice and Seeds of Change quinoa, which are convenient and tasty.

Meals:

Bowls: Combining grains, beans, and veggies.

Wraps: Using healthy tortillas filled with beans, rice, and veggies.

Soups: Pre-made vegan soups from Whole Foods, often enhanced with extra beans.

Smoothies: A regular breakfast choice.

Muesli: Bob's Red Mill muesli with fruits and unsweetened soy milk or almond yogurt mixed with applesauce.

Lifestyle and Philosophy

Living in an RV has made me appreciate simplicity. Our diet is straightforward but nutritious, allowing us to enjoy activities like hiking. Today, we went on a five-mile hike in northern Colorado, which was beautiful but hot.

I aim to simplify my life, including my diet, focusing on healthy choices that fuel our bodies. While my meals may not be gourmet, they are tasty and fulfilling.

Closing Thoughts

Thank you for joining me today. I'll be working on new content, including topics like estrogen physiology. I appreciate your support and am grateful for your presence. Sending you joy, love, peace, and healing. Have a blessed day and 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