The Habit Healers

Hello everyone! In today's episode, I delved into the relationship between a plant-based diet and diabetes management. As a physician who primarily treats diabetic patients, I shared insights on how transitioning to a whole food plant-based diet can significantly improve metabolic health.

Key Points Discussed:

Transitioning to a Plant-Based Diet:

When I first adopted a plant-based diet 12 years ago, I was enthusiastic about the science behind it. However, I realized the importance of providing more detailed guidance to my patients.

Many patients initially focused only on fruits and vegetables, neglecting other essential plant-based foods like whole grains, nuts, seeds, beans, and legumes. This led to fatigue due to insufficient calorie intake.

Importance of a Balanced Plant-Based Diet:

A well-rounded plant-based diet should include a variety of foods to ensure adequate calorie intake and nutrient diversity.

Incorporating all types of plants, including fruits, vegetables, beans, whole grains, nuts, and seeds, is crucial for sustained energy and overall health.

Fiber and Gut Health:

Whole plant foods are rich in fiber, which helps regulate blood sugar levels and supports gut health.

Newcomers to a plant-based diet might experience bloating and gas initially. To mitigate this, I recommend starting with easier-to-digest foods like lentils and gradually increasing fiber intake.

Nutrient Density and Antioxidants:

Plant-based diets are rich in antioxidants, vitamins, and minerals, which combat oxidative stress and inflammation, common complications in diabetes.

It's important to avoid processed plant-based foods and focus on whole, natural foods.

B12 Supplementation:

B12 is a critical supplement for those on a plant-based diet, as it's not naturally found in plants.

I recommend taking 500 to 1000 micrograms of B12 daily and regularly testing blood levels to ensure adequate absorption.

Monitoring Blood Sugars:

Continuous glucose monitoring (CGM) is beneficial for both diabetic and non-diabetic individuals to understand how different foods affect blood sugar levels.

I offer a glucose mastermind program where I prescribe CGMs and guide participants in managing their blood sugars effectively.

Medication Adjustments:

As patients adopt healthier eating habits and lose weight, they may need to reduce their diabetes medications.

It's crucial to monitor blood sugars closely and consult with a healthcare provider to adjust medications appropriately.

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 shared my thoughts and experiences from a beautiful sunny day in Denver, Colorado. I started by expressing my excitement about a recent interview with Nelson Campbell and Dr. T. Colin Campbell, whose book, "The China Study," had a profound impact on my life. They have an upcoming special event in December, which I highly recommend checking out.

I also talked about my mixed feelings while traveling alone, as I thrive on human interaction. Despite feeling a bit bummed, I found joy in small things like running on the treadmill, enjoying a free breakfast with delicious oatmeal and toppings, and discovering an Asian pear, which surprisingly lifted my spirits.

Reflecting on my experiences, I emphasized the importance of gratitude and perspective. I shared how small moments and simple pleasures can bring immense happiness. I also touched on the significance of understanding different viewpoints and being non-judgmental, especially in interactions with others.

Overall, I encouraged listeners to find their own "Asian pear"—a metaphor for small joys that can brighten their day. I hope this episode brings a little bit of loveliness to your day and inspires you to appreciate the simple things in life. Thank you for spending time with me, and I wish you all a wonderful 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

Hey everyone! I made it live while traveling, and I'm excited to share some tips on how to eat healthy on the go. Over the years, I've received many questions from patients about maintaining a healthy diet while traveling, and given my recent travels and body recomposition journey, I thought it would be a great topic to discuss.

Key Points:

Healthy Fast Food Options:

Starbucks: I don't drink coffee, but I love their green and black teas. I often get oatmeal with blueberries or nuts, which can serve as a meal in a pinch.

Taco Bell: Surprisingly, their black bean and rice burrito can be a healthier option when you're on the road.

Grocery Stores:

Whole Foods: Great for picking up fruits, vegetables, and compliant hummus.

Packing Snacks: I packed freeze-dried mango, strawberries, and apples for my flight, which were delicious and convenient.

Meal Delivery Services:

Leaf Side Meals: Available at goleafside.com.

Whole Harvest: They deliver fresh meals to hotels, which is a fantastic option for travelers.

Maintaining Fitness:

I continue to do resistance training and running even while traveling. For example, I ran eight miles this morning in Sacramento's beautiful McKinley Park.

Additional Tips:

Use the Happy Cow app to find plant-based cafes and restaurants.

Carry snacks like Laura bars to tide you over until you can find a healthier meal.

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 fascinating Milgram experiment conducted by psychologist Stanley Milgram in the early 1960s. This series of social experiments measured the willingness of participants to obey authority figures, even when instructed to perform acts that conflicted with their personal conscience. The experiment revealed that a significant majority, 65%, were willing to administer the highest level of shocks to a learner, despite hearing their apparent suffering.

I discuss how this experiment highlights the concept of a "slippery slope," where small incremental steps can lead individuals to perform increasingly severe actions. However, I also explore the idea of a positive slippery slope, where small, manageable steps can lead to substantial improvements in habits and lifestyle. For instance, starting with a short walk each day can eventually lead to a consistent exercise routine, or adding one vegetable to a meal can lead to healthier eating habits over time.

I share my personal experience of training for a half marathon by gradually increasing my running distance each week. This method helped me build a strong foundation and significantly improve my performance. I emphasize the importance of being mindful of the small influences in our daily lives, as they can have both positive and negative impacts.

Additionally, I touch on the role of technology and how it can be a double-edged sword, offering both positive and negative slippery slopes. For example, using a Continuous Glucose Monitor (CGM) can help make better health decisions but can also lead to obsessive behavior.

I encourage listeners to reflect on how they can apply the concept of a positive slippery slope in their own lives and to be mindful of the influences they allow into their daily routines. I also invite feedback on how technology impacts our lives and the lives of our children.

Thank you for spending your precious time with me. I hope you found this episode helpful and thought-provoking.

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 insights from a recent workshop with Brittany and Dr. Joel Kahn in the Healing Kitchen. We discussed heart health, focusing on high cholesterol and blood sugars. If you're interested in joining our community, visit DrMarvis.com and click on Healing Kitchen. We have live experts every month, and the price will be going up next month, so now is the best time to join.

Our main topic today was the relationship between high blood sugars and cholesterol. High blood sugars, often seen in diabetes and prediabetes, can affect cholesterol levels and lipid metabolism, leading to atherosclerosis. I explained how insulin resistance, elevated triglycerides, glycation of lipoproteins, inflammation, and endothelial dysfunction contribute to this process.

Dr. Kahn emphasized the importance of looking at the whole person, including genetics, lifestyle, and additional tests like carotid ultrasounds and coronary artery calcium scores. We also discussed the potential risks of certain supplements like plant sterols.

I shared a personal anecdote about how stress can affect blood sugar levels, highlighting the importance of managing stress, diet, exercise, and sleep to improve overall health.

In conclusion, high blood sugars can elevate cholesterol and increase inflammation, so it's crucial to pay attention to diet and lifestyle. I'm off to run nine miles in preparation for my half marathon in November. If you have any questions or topics you'd like me to focus on, please let me know. 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

Good morning, everyone! In today's episode, I shared a deeply personal story about how two patients profoundly changed my life and career as a physician. For those who are new to the channel, I hope this gives you some insight into my journey and the transformative power of a plant-based diet.

I began by recounting my move to Rifle, Colorado, after serving in the Air Force. Working as a family medicine physician in a small, rural hospital, I encountered a patient in 2012 who mentioned that meat and dairy upset her stomach. I advised her to stop consuming these foods, not realizing this was essentially a plant-based diet. When she returned 30 days later with her daughter, who had also adopted the diet and experienced significant improvements in her ADD symptoms, I was intrigued.

This led me to dive into the science behind plant-based diets, starting with T. Colin Campbell's book, "The China Study." The compelling evidence I found there and in other resources like Dr. McDougall's site and the "Forks Over Knives" documentary convinced me to explore this further.

Another patient with lupus came to see me shortly after. She was on 12 different medications and in significant pain. I suggested she try a plant-based diet, and within two weeks, her inflammatory markers had significantly decreased, and she felt much better. Over five months, she lost 50 pounds and was able to stop seven of her medications.

Inspired by these results, I decided to adopt a whole food plant-based diet for my family and myself. I threw out all animal-based products from our home and began this new journey. My family was supportive, and over time, I saw incredible improvements in my own health, including a significant reduction in my thyroid medication.

Throughout the years, I've used this approach with countless patients, witnessing remarkable transformations. This experience led me to co-found Plant-Based Telehealth and later Mora Medical, although the latter didn't work out. Now, I continue to see patients independently and share the benefits of a plant-based diet through this podcast and other platforms.

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 profound topic of finding one's purpose in life. This subject struck me during my morning run, where I had a moment of clarity about why I push myself to achieve challenging goals, like running a half marathon under two hours.

I began by exploring the concept of purpose and how many of us might lose track of it or adopt someone else's idea of purpose, leading to unfulfillment. I shared my personal journey of becoming a doctor, a dream ignited by a childhood experience and pursued despite numerous challenges, including raising three kids and caring for my grandmother during medical school.

I emphasized the importance of having a clear purpose, which provides resilience and strength to overcome life's difficulties. For me, the clarity of purpose was about helping people through medicine, and this unwavering mission kept me going despite the hardships.

I also discussed the process of self-discovery to find one's purpose. This involves reflecting on passions, values, strengths, and desires. I encouraged listeners to journal, seek mentorship, and surround themselves with like-minded individuals to gain clarity on their purpose.

Moreover, I touched on the importance of setting goals aligned with one's values and passions. Using my running goal as an example, I illustrated how breaking down goals into achievable steps can lead to significant accomplishments.

I highlighted the need to seek inspiration from various sources, experiment with new activities, and regularly reflect on one's progress. Engaging with trusted mentors and friends for feedback can also be invaluable.

Finally, I acknowledged that discovering and pursuing one's purpose might require making tough decisions, such as changing jobs or lifestyles. However, the reward is a more fulfilling and meaningful life.

I concluded by inviting listeners to share their purposes and assured them of my support in their journeys. Thank you for tuning in, and I hope you have a blessed and wonderful 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 today's episode, I shared an intriguing story that I recently came across, titled "An Autobiography in Five Short Chapters" by Portia Nelson. This story, written in 1977, uses a metaphor of a hole in the sidewalk to illustrate the repetitive patterns and choices we make in life.

The story is divided into five chapters, each depicting a different stage of awareness and action regarding the hole in the sidewalk. Initially, the protagonist falls into the hole unknowingly and feels helpless. Gradually, they become aware of the hole, recognize their responsibility, and eventually choose to walk around it or take a different street altogether.

I reflected on how this metaphor applies to our lives, especially in the context of adopting healthy habits and making positive changes. Often, we find ourselves repeatedly falling into the same "holes" or bad habits, despite knowing the consequences. The key takeaway is that we have the power to make different choices and align our actions with our values.

I also mentioned my recent interview with Dr. Stephen Hayes, author of "A Liberated Mind," who emphasizes the importance of aligning decisions with personal values. This alignment acts as a compass guiding us towards a more fulfilling life.

In conclusion, I encouraged listeners to reflect on their own lives, recognize the "holes" they keep falling into, and consider making different choices to walk down a new path. Change is challenging and scary, but it is essential for achieving different outcomes and personal growth.

Thank you for tuning in, and I hope this story inspires you to take control of your journey and make empowering decisions. Have a wonderful and blessed day, and I'll 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

Hello everyone! In today's episode, I shared some of my favorite plant-based food products that I regularly use at home. Here are some highlights:

Whole Harvest

Whole Harvest: My top recommendation for delicious, plant-based meals delivered to your door.

Sauces and Dressings

Truemade Ketchup and Barbecue Sauces: Made from vegetables and available on Amazon. Ingredients include tomato puree, apple, vegetable puree, vinegar, salt, onion powder, and allspice.

Plant Strong Products

Plant Strong: Founded by Robesleston, offers oil-free and healthy options like cornbread and muffin mix, spiced lentil, and granola. Available at plantstrong.com and some grocery stores.

Nuts and Seeds

Nuts.com: Great for organic and non-organic beans, nuts, seeds, grains, and more. They deliver quickly and have fun packaging.

Chickpea Products

Banza: Chickpea-based pasta, a healthier alternative to regular pasta. Ingredients include chickpea, pea starch, tapioca, and xanthan gum.

Bob's Red Mill: Offers ground flaxseed and chickpea flour, often with recipes to try.

Marinara and Soy Products

365 Marinara: A low-fat option for pasta dishes.

Butler's Soy Curls: Made from non-GMO soybeans, perfect for adding to various dishes. Available on Amazon.

Bread

Ezekiel Bread: Sprouted grain bread found in the freezer section, available in various flavors like cinnamon raisin and whole wheat.

Additional Tips

Pre-cut vegetables like cabbage and broccoli slaw, baby greens for smoothies, bell peppers, and oil-free hummus are great for quick and healthy meals.

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 delve into the topic of gratitude and its profound impact on both mental and physical well-being. Gratitude, the act of being thankful and appreciative, can significantly promote healing in various aspects of our lives. Here are the five key reasons I discussed:

Enhances Psychological Health: Gratitude increases mental strength and resilience, reducing stress and anxiety, and fostering a more optimistic outlook. This is especially helpful during difficult times, such as the loss of a loved one.

Improves Physical Health: People who practice gratitude report feeling healthier and have fewer physical complaints. Gratitude encourages healthier behaviors and self-care, leading to better health outcomes, improved sleep quality, regular exercise, and a willingness to seek help for health concerns.

Strengthens Relationships: Gratitude helps build and maintain strong relationships, which are crucial for emotional support during healing. Expressing gratitude to others can improve the quality of your relationships and create a positive ripple effect.

Reduces Toxic Emotions: Regularly practicing gratitude can reduce episodes of envy, resentment, frustration, shame, and regret. It shifts the focus from what is lacking to what is present and valuable in your life, reducing stress and aiding the healing process.

Promotes a Positive Feedback Loop: Gratitude creates a positive feedback loop in the brain, triggering the release of neurotransmitters like serotonin and dopamine, which are associated with happiness and well-being. This self-sustaining cycle makes it easier to feel grateful and positive.

I also shared a personal story about my grandmother, who lived with us during a challenging time in my life. Her gratitude and positive outlook, even during her battle with breast cancer, left a lasting impact on me. Her story exemplifies how gratitude can manifest positive outcomes, even in the toughest 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