The Habit Healers

In today's episode, I shared five essential tips to help you lose weight and rebuild your relationship with food through mindful eating. Drawing from my seven years of podcast interviews and personal experiences, I emphasized the importance of savoring every bite and engaging all five senses while eating. I introduced the concept of mindful eating using the raisin experiment but with a delectable truffle from Whole Harvest instead.

I discussed the significance of practicing gratitude for the food we consume, understanding its journey from farm to table, and appreciating the effort involved in its production. I also highlighted the need to limit distractions during meals, such as avoiding social media, TV, or reading, to fully focus on the eating experience.

Additionally, I encouraged chewing slowly and thoroughly to aid digestion and allow the body to signal fullness, which can help in reducing calorie intake and promoting weight loss. By incorporating these mindful eating practices, you can better understand your hunger cues, improve your mood, and find joy and contentment in everyday life.

Thank you for joining me today, and I hope you found these tips helpful. 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

Good morning, everyone! In today's episode, I wanted to delve into the significance of two very powerful words: "I am." As many of you know, I enjoy taking daily walks, and during today's walk, I had some thoughts that I felt compelled to share with you.

I began by recounting a personal story from my childhood that shaped my career path. At the age of 10, I witnessed a family member's transformation through medical intervention, which inspired me to become a doctor. Despite numerous challenges, including being a mother of three while pursuing an MD and MBA, I held onto the belief that "I am a doctor." This affirmation guided me through the toughest times.

The core message of today's episode revolves around the power of "I am" statements. These words are foundational to our sense of self and identity. When you say "I am," you are affirming something about yourself, which can shape your self-image, boost your confidence, and set the tone for your mindset and attitude. Positive affirmations like "I am strong" or "I am capable" can significantly impact how you approach life's challenges.

I also touched on the concept of manifestation, where affirming something can help bring it into reality. This idea is deeply philosophical, echoing Descartes' famous statement, "I think, therefore I am."

In the context of health, "I am" statements can be transformative. Saying "I am healthy" or "I am becoming healthier" can align your daily choices with a health-centric self-view. These affirmations can foster a positive mindset, crucial for managing health conditions and adhering to treatment plans.

I emphasized the importance of believing in your capabilities. Just because someone else says you can or can't do something doesn't matter as much as what you believe inside. Your psychological well-being, including mental and emotional health, is deeply intertwined with your physical health. Affirmations like "I am at peace" or "I am content" can promote overall well-being.

Lastly, I discussed how "I am" statements can aid in behavior change and habit formation. For example, someone who says "I am a non-smoker" is more likely to remain a non-smoker compared to someone who says "I am trying to stop smoking."

In summary, the words "I am" are incredibly powerful and can significantly impact your life and health. I encourage you to reflect on what "I am" means for you and how it can help you achieve your goals. Thank you for listening, and I look forward to sharing more thoughts with you tomorrow. Stay blessed and have 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

I'm excited to share insights on essential lab tests for those following a plant-based diet. In this episode, I discuss the importance of various tests and what they reveal about your health.

Key Lab Tests to Monitor

Complete Blood Count (CBC):

White Blood Cells: Low levels can indicate low inflammation, common in strict whole food plant-based diets.

Red Blood Cells: Size variations can indicate deficiencies (small for iron, large for B12).

Platelets: Important for clotting; levels can vary with inflammation.

Comprehensive Metabolic Panel:

Fasting Blood Sugar: Checks glucose levels.

Kidney and Liver Function: Important for those with a history of related diseases.

Electrolytes: Includes sodium and potassium.

Iron and Ferritin:

Iron: Essential for hemoglobin and overall health.

Ferritin: Indicates iron storage; low levels can cause fatigue and other issues.

Thyroid Stimulating Hormone (TSH):

Important for thyroid health, especially for those on a strict plant-based diet that may lack iodine.

Lipid Panels:

Cholesterol and Triglycerides: Should improve on a whole food plant-based diet. High levels may indicate the need to reduce processed foods.

Vitamin D:

Essential for bone health and immunity. Many need supplementation, especially in winter.

Vitamin B12:

Non-negotiable supplement for plant-based eaters. Check B12, homocysteine, and methylmalonic acid levels to ensure proper absorption.

24-Hour Urine Iodine:

Important for those on a very strict diet without iodine sources.

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 evening, everyone! Today’s episode is a bit different as I’m recording later than usual due to a hectic day. I started my day on a high note, reminiscing about the joy an Asian pear brought me yesterday. Unfortunately, I couldn’t find another one today, but I remained optimistic.

I’m currently in Denver for the ACLM conference, staying in a hotel. My plans to see patients and conduct podcast interviews fell through as all appointments were canceled. This unexpected free time allowed me to enjoy a sunny day and take a walk. However, I received a call about a leak in our rental condo in Boulder, which required my immediate attention.

Despite the disruption, I tried to find the silver lining, thinking about what could be my "Asian pear" in this situation. I spent 90 minutes driving to and from the condo, using the time to listen to podcasts and audiobooks. One intriguing question I pondered was whether one plus one always equals two. In many contexts, such as merging businesses or combining efforts, the sum can be greater than its parts.

I reflected on how small, consistent actions in lifestyle medicine—like diet, exercise, and sleep—add up to significant health benefits over time. I emphasized the importance of a whole food plant-based diet, daily exercise, and good sleep. Additionally, managing stress, fostering community, and avoiding alcohol and smoking are crucial for overall well-being.

I shared insights from Ellen Langer’s book "Mindful," which discusses the mind-body connection and how our mindset can influence our physical health. For example, elderly men in a study showed remarkable improvements in health and vitality when placed in an environment reminiscent of their younger years.

I also talked about my personal goal of running a half marathon in under two hours and how visualizing success can impact performance. I encouraged listeners to share their experiences on how thoughts have shaped their lives.

Despite the challenges of the day, I chose to focus on the positives, like spending another day in Denver and having dinner with my son. I concluded by reiterating the power of a positive mindset and the synergistic effect of combining efforts.

Thank you for joining me today. I’ll be traveling tomorrow and will try to share my experiences from the Denver airport. Have a beautiful evening and a great 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

In this episode, I delve into the challenges and physiological changes associated with menopause, particularly focusing on weight gain. As someone who has recently entered this phase of life, I have developed a deeper empathy for my menopausal and perimenopausal patients and have been exploring various research and strategies to alleviate symptoms.

I explain how estrogen influences fat distribution and metabolism before menopause, promoting subcutaneous fat storage and higher basal metabolic rates. However, after menopause, the decline in estrogen leads to a shift in fat storage from subcutaneous to visceral fat, which is associated with increased inflammation, insulin resistance, and metabolic changes. This shift can result in significant health risks, including heart disease and stroke.

I also touch on the role of estrogen in regulating appetite hormones like ghrelin and leptin, and how its decline can disrupt hunger and satiety signals, potentially leading to increased caloric intake and weight gain. Additionally, I discuss the importance of maintaining muscle mass through resistance training to help mitigate some of these changes.

Towards the end of the episode, I mention my upcoming glucose mastermind program, which will cover topics such as glucose monitoring, insulin resistance, and weight management, particularly for women. This program aims to provide tools and strategies to improve health and manage menopausal symptoms effectively.

Finally, I share a personal project idea related to creating an inspirational artwork based on the concept of "I am" affirmations, and I invite listeners to contribute their ideas for this creative endeavor.

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

Factors such as activity level, BMI, genetics, and diet play significant roles in blood sugar levels. For instance, oxidative stress from high blood sugars can damage cells, proteins, and DNA, leading to complications like inflammation, endothelial dysfunction, and insulin resistance. Continuous glucose monitors (CGMs) are invaluable for tracking these fluctuations in real-time.

Interestingly, even plant-based diets can cause unexpected blood sugar spikes in some individuals. Our group discussions have revealed that starting meals with non-starchy vegetables can help manage blood sugar levels better. Elevated blood sugars can also impair the endothelium, leading to atherosclerosis and increasing the risk of heart attacks and strokes.

High blood sugars can cause glycation of proteins, forming advanced glycation end products (AGEs), which are harmful. This can lead to complications with eyes, kidneys, and mental health. Blood sugar fluctuations can also affect mood and cognitive function, making it essential to maintain stable levels.

For non-diabetics, keeping blood sugar levels between 60 to 140 mg/dL is ideal. This range helps prevent inflammation, oxidation, and other complications. Using a CGM can provide the necessary data to make informed dietary choices and improve 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

Today, I wanted to take a more philosophical approach and share some thoughts I had during my morning run. Exercise often brings me clarity and openness to new ideas. I also shared a personal story about my inspiration to become a physician, which stemmed from witnessing a miraculous surgery performed on my sibling when I was ten years old. Meeting that inspiring surgeon 43 years later was a profound experience, reminding me of the ripple effects our actions can have on others.

I believe in the power of being a "prescriber of hope." As physicians, we often focus on the science of health—eating whole foods, exercising, sleeping well, and connecting with others. However, the most energizing conversations with my patients are those where I offer them hope and the possibility of a different, healthier outcome. This concept of hope has been a guiding principle in my practice and personal life.

I also shared how my grandmother was a beacon of hope for me during a challenging childhood, always encouraging me to pursue my dreams. I encourage everyone to be that source of hope for someone else. I discussed the acronym H.O.P.E., which stands for Healing, Opportunity, Positivity, and Empathy, and how we can embody these qualities daily.

Additionally, I talked about my passion for promoting a plant-based diet and how it brings joy and health to my patients. I mentioned some of the projects I'm involved in, such as the Healing Kitchen with Brittany Giroudi, where we provide live cooking sessions and answer medical questions. I'm also exploring the use of continuous glucose monitors to gain insights into blood sugar patterns.

I appreciate everyone who joined the live session and shared their thoughts. Your support and engagement mean a lot to me. Let's continue to spread hope and positivity in our daily lives. Thank you, 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

We all know the basics of healthy living—eating fruits and vegetables, exercising, nurturing relationships, and getting good sleep. However, the real challenge lies in our mindset and internal dialogue. I believe that understanding the psychology behind habits is crucial.

I used the analogy of a seed or a nut to illustrate how habits develop. Just as a tiny seed has the potential to grow into a magnificent tree, our small, consistent actions can lead to significant changes over time. It's important to nurture these habits with care, patience, and positivity.

Think of your habits as seeds that need good soil, water, and sunlight. Celebrate the small sprouts of progress and let them motivate you to keep going. When you find joy in the process, it becomes easier to stay consistent and see things differently.

I also touched on the impact of our actions on others. Just as a tree provides shade and nourishment, our healthy habits can inspire and benefit those around us, including our children. By taking care of ourselves, we indirectly encourage others to do the same.

In conclusion, I encourage you to plant your own seeds of healthy habits and watch them grow. Share your stories of growth and positivity, as they can inspire others. Let's focus on spreading more good and love in the world.

Thank you for joining me today. I hope you found this episode inspirational. Have a beautiful day and a wonderful week, full of blessings and new seeds to plant. Take care, everyone!

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 discuss the five worst pieces of medical advice I've heard patients complain about receiving. I emphasize the importance of not settling for advice like "just live with it" and highlight the significance of seeking proper care for symptoms, especially during premenopause and menopause. I encourage listeners to be proactive about their health and not ignore ongoing struggles or concerns.

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 discuss the use of supplements to manage blood sugars, emphasizing the importance of consulting with a healthcare provider before adding any supplements. I delve into the potential benefits of alpha lipoic acid (ALA) for peripheral neuropathy, highlighting its antioxidant properties and suggesting a dosage of 600 milligrams twice a day. I encourage listeners to consider discussing ALA with their physicians to determine its suitability for them.

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