The Habit Healers

In today's episode, we continue our series on female hormones, focusing specifically on testosterone. While testosterone is often associated with male traits, it plays a crucial role in women's health as well.

Key Points Discussed:

Production and Regulation:

Testosterone in women is produced by the ovaries and adrenal glands.

The ovaries secrete testosterone as part of the overall balance of sex hormones.

Functions of Testosterone in Women:

Muscle Mass: Helps build muscle mass and strength.

Bone Health: Important for preventing osteoporosis.

Libido: Significant for sexual desire and arousal.

Mood and Energy: Can impact mood and energy levels.

Cognitive Health: Emerging research suggests it may play a role in brain health.

Testosterone Levels Over Time:

Peak in mid to late 20s and gradually decline with age.

By menopause, levels are about half of their peak.

Symptoms of Low Testosterone:

Decreased libido, fatigue, mood changes, muscle weakness, and cognitive difficulties.

Testosterone Therapy:

Can improve sexual desire and satisfaction in women with hypoactive sexual desire disorder (HSDD).

Mixed results on mood and energy improvements.

Potential side effects include acne, hair growth, and voice changes.

Long-term risks are still being studied, including cardiovascular health and breast cancer risk.

Guidelines and Recommendations:

North American Menopause Society: Recommends testosterone for women with HSDD.

Endocrine Society: Advises against testosterone therapy unless other treatments have failed.

I also shared my personal experience with hormone replacement therapy, which has significantly improved my well-being. This conversation is crucial as women's health has often been overlooked in research. It's time we address these issues openly.

Thank you for tuning in. Please subscribe, share, and leave comments to help the channel grow. Sending you joy, love, peace, and healing. Have a great 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

Hello everyone! In today's episode, we delved into the fascinating world of progesterone, the second hormone in our five-day series on key hormones. Yesterday, we covered estrogens, so be sure to check out that episode if you missed it. Over the next few days, we'll explore FSH, LH, and testosterone.

As a board-certified family and lifestyle medicine physician, and a woman experiencing perimenopause and menopause, I felt it was crucial to discuss these hormones and their impact on our bodies. Many women in their 40s, 50s, 60s, and beyond are navigating these changes, and it's important to understand how lifestyle and hormone replacement therapy (HRT) can help.

Progesterone is often associated with pregnancy and reproduction, but it plays many other roles in our bodies. It helps regulate the menstrual cycle, supports metabolic processes, and has significant effects on brain health and mood. Progesterone also modulates the immune system, affects digestive health, and is crucial for sleep quality, especially in postmenopausal women.

I shared some personal insights on how HRT, particularly progesterone, has improved my sleep quality and overall well-being. It's important to have open conversations about these topics and not suffer in silence. Many women are candidates for HRT, and it's worth discussing with your doctor.

In summary, progesterone is vital for reproductive health, metabolism, sleep, brain health, heart health, and bone health. Tomorrow, we'll continue our series with either testosterone or FSH and LH. Thank you for joining me today, and as always, I'm sending you gratitude, joy, peace, love, and healing. See you next time!

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 addressed a common question about managing menopause symptoms, particularly sleep issues, without using hormones. This is especially relevant for women with a history of breast cancer where hormone treatments are not advisable.

Key Points Discussed:

Lifestyle and Behavioral Strategies

Sleep Hygiene:

Maintain a consistent sleep schedule to align with your circadian rhythm.

Develop a relaxing bedtime routine to increase melatonin production and reduce cortisol levels.

Optimize your sleep environment to be cool, dark, and quiet.

Diet and Hydration:

Follow a whole food plant-based diet to reduce inflammation and improve overall health.

Limit caffeine and alcohol intake as they can disrupt sleep.

Stay hydrated but reduce fluid intake before bed to avoid nighttime awakenings.

Physical Activity:

Regular exercise can improve mood and regulate circadian rhythms.

Avoid intense exercise close to bedtime; opt for relaxing activities like evening walks.

Non-Hormonal Treatments

Cognitive Behavioral Therapy for Insomnia (CBT-I):

Helps change negative thoughts and behaviors related to sleep.

Promotes good sleep hygiene and relaxation techniques.

Medications:

Melatonin: Useful in small doses to help fall asleep.

Gabapentin: Reduces nerve pain and hot flashes.

Trazodone: Increases serotonin to help regulate mood and sleep.

Other Medications: Clonidine and SSRIs for short-term use to manage hot flashes and sleep issues.

Herbal and Dietary Supplements

Phytoestrogens: Found in soy products, flaxseed, and red clover, these can provide mild estrogenic effects without the risks of hormone therapy.

Black Cohosh, Valerian Root, and Magnesium: These supplements can help alleviate menopausal symptoms and improve sleep quality.

Stress Management

Emphasized the importance of mindfulness and meditation to manage stress, which can significantly impact sleep quality.

I hope you found these insights helpful. Remember, everyone's experience with menopause is unique, so it's important to find what works best for you. Thanks for tuning in, and I'll see you next time!

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, we delved into the top 10 foods that can help manage symptoms of perimenopause and menopause. As a board-certified family and lifestyle medicine physician specializing in plant-based nutrition, I, Dr. Laurie Marbas, shared insights on how specific plant foods can alleviate some of the challenging symptoms associated with these life stages.

Key Points Discussed:

Soy Products: Soy contains isoflavones, which are phytoestrogens that mimic estrogen in the body, helping to balance hormones and reduce menopausal symptoms like hot flashes and vaginal dryness.

Flax Seeds: Rich in lignans and omega-3 fatty acids, flax seeds can help balance hormone levels and improve menopausal symptoms, including hot flashes.

Leafy Greens: High in calcium, vitamin K, and magnesium, leafy greens support bone health, muscle function, and overall energy levels.

Nuts and Seeds: These provide healthy fats and magnesium, which are crucial for heart health, hormone production, and overall energy levels.

Whole Grains: Packed with fiber and B vitamins, whole grains help regulate blood sugar levels, support digestive health, and aid in weight management.

Berries: High in antioxidants and vitamins C and E, berries protect against oxidative stress and support skin health and cognitive function.

Legumes: A great source of protein, fiber, and iron, legumes help maintain muscle mass and reduce the risk of metabolic syndrome.

Cruciferous Vegetables: These vegetables aid in hormone metabolism, detoxification, and provide fiber and vitamins that help reduce the risk of certain cancers.

Avocados: Rich in monounsaturated fats, potassium, and fiber, avocados support heart health and hormone balance.

Herbal Teas: Herbal teas like red clover and chamomile can alleviate menopausal symptoms such as hot flashes and insomnia.

I emphasized the importance of incorporating these foods into your diet on a weekly basis to potentially see improvements in menopausal symptoms. Remember, a plant-predominant diet rich in fiber and phytochemicals can significantly contribute to overall health and well-being.

Thank you for tuning in! I appreciate your support and hope you found this information helpful. Sending you joy, love, peace, and gratitude. Stay cool and have a beautiful 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

Hello everyone, I'm Dr. Laurie Marbas, a board-certified family and lifestyle medicine physician currently living full-time in an RV. In today's episode, I delve into the topic of stress and introduce a powerful tool called cognitive reappraisal, which is rooted in cognitive behavioral therapy (CBT).

I start by sharing some personal experiences, including the stress of selling my house and moving into an RV, to illustrate how stress can impact our lives. I then explain the concept of cognitive reappraisal, a psychological strategy that helps alter the way we interpret stressful situations to change our emotional responses.

The process involves four steps:

1. Identify Negative Thoughts: Recognize and identify the negative or unhelpful thoughts that arise in response to a stressor.

2. Challenge Negative Thoughts: Examine the evidence for and against these thoughts, question their validity, and consider more balanced perspectives.

3. Reinterpret the Stressor: View the stressor in a way that reduces its emotional impact, such as seeing it as a challenge rather than a threat.

4. Implement Reappraised Thoughts: Replace the original negative thoughts with more constructive ones, making this new way of thinking automatic over time.

I discuss the benefits of cognitive reappraisal, including improved emotional regulation, better mental health, enhanced resilience, and improved decision-making. I also touch on practical applications in various areas such as workplace stress, interpersonal relationships, and health-related stress.

To wrap up, I encourage listeners to practice these steps and share some additional resources, including a research paper by Ellen Langer, the "mother of mindfulness," whom I interviewed on the podcast. I invite everyone to subscribe, click the notification bell, and sign up for my newsletter for more insights.

Thank you for joining me today. I'm sending you joy, love, peace, and healing. Have a beautiful 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

Hello everyone! In today's episode, we delved into the fascinating world of estrogen, a crucial hormone that significantly impacts women's health. As a board-certified family and lifestyle medicine physician, I've been researching this topic extensively, especially after my own experiences with perimenopause and menopause.

Key Points Covered:

Introduction to Estrogen:

Estrogen is a group of hormones primarily produced in the ovaries, but also in smaller amounts in the adrenal glands and fat tissues.

There are three main types of estrogen: estradiol (common in childbearing ages), estrone (present after menopause), and estriol (produced during pregnancy).

Functions of Estrogen:

Regulates the menstrual cycle.

Develops secondary sexual characteristics.

Maintains bone health and cardiovascular health.

Supports skin and hair health.

Estrogen and the Menstrual Cycle:

Estrogen levels fluctuate during the menstrual cycle, affecting the follicular phase, ovulation, and the luteal phase.

Perimenopause and Menopause:

Perimenopause typically starts in the 40s, with erratic estrogen levels causing irregular menstrual cycles and symptoms like hot flashes and mood swings.

Menopause is defined as the end of menstrual cycles for 12 consecutive months, usually between ages 45 and 55, with common symptoms including hot flashes, sleep disturbances, and joint pain.

Postmenopause:

After menopause, low estrogen levels can increase the risk of osteoporosis and cardiovascular diseases, and cause vaginal dryness.

Estrogen's Effects on Different Tissues:

Reproductive system: Promotes growth and maintenance of the uterine lining and vaginal walls.

Bones: Maintains bone density.

Cardiovascular system: Protects against atherosclerosis.

Skin and hair: Maintains thickness and elasticity.

Brain: Supports cognitive functions and mood regulation.

Metabolism: Influences fat storage.

Estrogen Dominance:

Occurs when estrogen is disproportionately high compared to other sex hormones, leading to symptoms like irregular periods, weight gain, and increased risk of certain diseases.

Causes include diet, environmental toxins, hormonal treatments, and chronic stress.

Management includes a whole food plant-based diet, reducing exposure to environmental toxins, maintaining a healthy weight, and stress management.

Phytoestrogens:

Found in soy and other plants, phytoestrogens can compete with natural estrogens and may help decrease estrogen effects.

I hope you found this episode informative. Tomorrow, we'll be discussing progesterone and its role in women's health. Don't forget to subscribe, comment, and share this episode with anyone who might benefit from it. Thank you for listening, and have a blessed 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

In this episode, I, Dr. Laurie Marbas, a board-certified family and lifestyle medicine physician, delve into a cholesterol-lowering protocol that I've developed over the past four years through extensive research and patient experimentation. This protocol is particularly beneficial for those on a whole food plant-based diet who still struggle with high cholesterol levels.

I start by explaining the importance of a plant-based diet and the common challenges my patients face, such as maintaining optimal cholesterol levels. I emphasize that while statins can be necessary for some, my goal is to improve quality of life and longevity through dietary means whenever possible.

The core of my protocol involves a specific mixture to be consumed twice daily before lunch and dinner. This mixture includes:

1. Unsweetened applesauce (a quarter to half a cup)

2. Amla powder (eighth to a quarter teaspoon)

3. Psyllium husk (one teaspoon)

4. Ground flaxseed (one tablespoon)

5. Ceylon cinnamon (half a teaspoon)

I also recommend additional steps to enhance the protocol's effectiveness:

One Brazil nut per week for selenium.

Berberine supplements (500 mg, three times a day) for cholesterol and blood sugar management.

Algae omega-3s for heart and brain health, with brands like Nordic Naturals or Compliment.

Soy products (two to three servings per day) such as soybeans, edamame, tempeh, tofu, or soy milk.

I highlight the importance of consistency in following this protocol to achieve the best results. Additionally, I mention that this regimen can help with satiety, which may be beneficial for weight management.

Towards the end of the episode, I invite listeners to join my newsletter for more detailed information and updates, including a forthcoming menopause course and a symptom questionnaire. I encourage everyone to subscribe, share the video, and stay connected for more health tips and recipes.

Thank you for joining me, and I look forward to helping you achieve better health and well-being.

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 shared a profound realization I had during my morning walk. Despite the rain, I found myself deeply grateful for the simple invention of the umbrella, which led me down a rabbit hole of thoughts about gratitude for everyday items and experiences.

I discussed how ordinary events, like making a smoothie, can foster gratitude and happiness. By dissecting the components of my smoothie, I realized the immense journey each ingredient takes to reach me, from the blueberries sourced from Maine to the Vitamix blender and the electricity that powers it. This reflection made me appreciate the interconnectedness of everything in my life.

I also shared personal anecdotes from my time deployed and a missionary trip to rural Africa, highlighting how these experiences taught me to appreciate simple luxuries like showers. These moments of gratitude have helped me cultivate a mindset of contentment and joy.

I emphasized the importance of using daily practices to foster gratitude, which in turn enhances life satisfaction, emotional resilience, and positive relationships. By shifting our focus to the positive and being present in the moment, we can find happiness in the simplest of things.

I encouraged listeners to experiment with acts of kindness and mindfulness, such as allowing someone ahead in line or paying for a stranger's coffee, without expecting anything in return. These small actions can promote a sense of abundance and joy.

Lastly, I updated everyone on my well-being challenge, sharing my progress with step counts, journaling, and reflections. I am excited to see how this journey unfolds over the next 30 days.

Thank you all for being here and allowing me to share this time with you. I hope you find these insights helpful and that they bring more happiness and gratitude into your lives. Don't forget to check out the vegan bundle link in the show notes for some amazing plant-based resources. Have a blessed 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

In this episode, I, Dr. Laurie Marbas, a board-certified family and lifestyle medicine physician, delve into the 10 science-backed habits that can transform your life. These habits are designed to improve your health, happiness, and overall well-being. Here's a quick rundown of what we discussed:

Regular Physical Activity: Exercise is crucial for both physical and mental health. Aim for 150 minutes of moderate-intensity exercise per week, including resistance training.

Whole Food Plant-Based Diet: This diet can reduce the risk of chronic diseases and improve mental health. I shared personal stories and patient experiences to highlight its benefits.

Quality Sleep: Adequate sleep is essential for mental and physical health. I shared my personal journey with sleep issues and how I overcame them.

Stress Management: Managing stress is vital for overall health. I discussed the impact of stress on blood sugar levels and shared mindfulness techniques that have transformed my life.

Social Connections: Building and maintaining relationships can improve longevity and mental health. I emphasized the importance of both social interactions and being comfortable with solitude.

Continuous Learning: Engaging in lifelong learning can enhance cognitive function and life satisfaction. I encouraged listeners to explore new hobbies and skills.

Positive Thinking and Gratitude: Starting the day with gratitude can improve mental health and relationships. I shared my morning routine and the benefits of a positive outlook.

Mindful Eating: Being aware of what and how you eat can prevent overeating and improve digestion. I provided tips on how to practice mindful eating.

Regular Checkups: Even if you feel healthy, regular medical checkups can catch potential issues early. I stressed the importance of having a trusted healthcare professional.

Giving and Helping Others: Acts of kindness and volunteering can improve mental health and provide a sense of purpose. I shared personal reflections on the impact of kindness.

I hope you found this episode beneficial. Thank you for joining me, and I send you gratitude, joy, love, and peace. Safe travels to all, and I look forward to connecting with you in future episodes. 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

Today, I discussed the common struggle many people face with weight loss and shared what I consider the "secret sauce" to effective weight loss.

First, it's crucial to understand that many people underestimate their calorie intake. A moderate caloric deficit of 200-300 calories per day, combined with strength training, can help you lose fat while maintaining or gaining muscle mass. I've been working with Maxime Seguin from Fit Vegan Coaching and have seen great results myself, losing 10 pounds of body weight and gaining muscle.

My personal fitness goals include running a half marathon in under two hours, doing a straight pull-up, and performing a pistol squat. Achieving these goals involves consistent running, weight training, and progressive overload. I also emphasize the importance of good sleep and regular movement, aiming for at least 12,000 steps a day.

For those struggling with weight loss, I recommend a whole food plant-based diet and avoiding snacks between meals. A balanced plate with 50% non-starchy vegetables and 50% starchy vegetables, grains, and legumes can be very effective.

Consistency is key. Stick with your plan for 6-12 months to see significant results. Celebrate small progressions and adjust as needed. Community support can be incredibly helpful, so consider joining our free Facebook group or The Healing Kitchen for more resources and support.

I'll be back tomorrow to share tips on traveling and maintaining a healthy diet on the go. Have a blessed 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