The Habit Healers

In this episode, Dr. Laurie Marbas welcomes Gregg Rozeboom, the founder of a popular plant-based restaurant, Fruitive. Gregg shares his journey to a plant-based diet, starting with the inspiration from his vegan brother. He discusses how his research on the health benefits of a plant-based diet led him to transition to a 100% plant-based lifestyle. Gregg also hints at sharing the impact it had on his health later in the episode. Tune in to hear his inspiring story and learn more about Fruitive's mission to provide delicious and healthy plant-based options.

To access my 5 foundational plant-based classes for free: https://drmarbas.mykajabi.com/freeclasses

A Big Thank You To Our Sponsors:

Whole Harvest is redefining the way you eat. Their meals are not only delicious but also 100% whole food, plant-based, without any compromise. Use the discount code PLANTS30 to receive $30 off your first order. Visit https://wholeharvest.com/drmarbas and place your order today!

To work with the world's best plant-based coach, Maxime Sigouin visit his website: http://www.fitvegancoaching.com/

If you want to work with me directly visit my website (https://www.drmarbas.com/) There you can work one on one with me as part of the monthly patient membership that includes a free Fit Bit Inspire 3 (limited supply).

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

To be a part of a community of people living a plant-based lifestyle to improve their health and who support each other, join the Dr. Laurie Marbas Facebook Group. Click here to join the Facebook group: https://www.facebook.com/groups/2243918745797935

To connect with Gregg: https://fruitive.com/

In this episode, I can't stress enough the need to put our health at the forefront, even when life gets hectic. I urge you all to begin nurturing your well-being today, rather than pushing it off for another day. Remember, time is fleeting, and it's vital to incorporate habits and activities now that champion your overall wellness. Celebrate every small win and don't hold off until tomorrow or the next year to make your health a priority. Let's wrap this up with a simple reminder to stay vibrant and joyful. If you found value in today's insights, please like, share, and subscribe for more health guidance.

To access my 5 foundational plant-based classes for free: https://drmarbas.mykajabi.com/freeclasses

A Big Thank You To Our Sponsors:

Whole Harvest is redefining the way you eat. Their meals are not only delicious but also 100% whole food, plant-based, without any compromise. Use the discount code PLANTS20 to receive $20 off your first order. Visit https://wholeharvest.com/ and place your order today!

To work with the world's best plant-based coach, Maxime Sigouin visit his website: http://www.fitvegancoaching.com/

If you want to work with me directly visit my website (https://www.drmarbas.com/) There you can work one on one with me as part of the monthly patient membership that includes a free Fit Bit Inspire 3 (limited supply).

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

To be a part of a community of people living a plant-based lifestyle to improve their health and who support each other, join the Dr. Laurie Marbas Facebook Group. Click here to join the Facebook group: https://www.facebook.com/groups/2243918745797935

Plants offer an abundant and diverse source of protein, providing every essential amino acid our body needs. The process of photosynthesis allows plants to convert sunlight into energy and absorb nitrogen from the soil to form amino acids, which are the building blocks of protein. When animals consume these plants, they also obtain protein. However, by consuming plants directly, we can bypass the middle animal and obtain protein directly from the source.

In addition, the transcript provides examples of protein-rich plant foods, such as lentils, chickpeas, tofu, quinoa, and almonds. These are just a few examples, as the plant kingdom is full of protein-rich foods. By incorporating a variety of plant proteins into our diet, we can easily meet and even exceed our daily protein requirements.

It is important to note that protein needs can vary. Athletes, pregnant women, and older adults may require more protein. However, the adaptability of a plant-based diet allows us to adjust and incorporate more plant protein-rich foods as needed.

In summary, plants offer a rich and diverse source of protein, providing every essential amino acid our body needs. By including a variety of plant protein sources in our diet, we can easily meet our protein requirements and enjoy the benefits of a plant-based lifestyle.

To access my 5 foundational plant-based classes for free: https://drmarbas.mykajabi.com/freeclasses

A Big Thank You To Our Sponsors:

Whole Harvest is redefining the way you eat. Their meals are not only delicious but also 100% whole food, plant-based, without any compromise. Use the discount code PLANTS20 to receive $20 off your first order. Visit https://wholeharvest.com/ and place your order today!

To work with the world's best plant-based coach, Maxime Sigouin visit his website: http://www.fitvegancoaching.com/

If you want to work with me directly visit my website (https://www.drmarbas.com/) There you can work one on one with me as part of the monthly patient membership that includes a free Fit Bit Inspire 3 (limited supply).

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

To be a part of a community of people living a plant-based lifestyle to improve their health and who support each other, join the Dr. Laurie Marbas Facebook Group. Click here to join the Facebook group: https://www.facebook.com/groups/2243918745797935

In today's episode, I stress the importance of ensuring that those following a plant-based diet receive all the necessary nutrients for their best health. While transitioning to a plant-based diet can offer numerous benefits, it's vital to be mindful of certain key nutrients.

A primary concern for many is vitamin B12. Since it's mainly found in animal products, those on a plant-based regimen may be at risk of deficiency. For this reason, I recommend incorporating a B12 supplement into your diet. A daily dosage of 500 to 1,000 micrograms of cyanocobalamin should suffice. Don't forget to monitor your B12 levels to ensure you're on track without going overboard.

When we talk about iron, it's essential to note that the type we get from plants differs from the heme iron in animal products. But don't worry! By pairing iron-rich foods like beans, lentils, tofu, spinach, and quinoa with vitamin C-rich foods (think citrus fruits), you can boost absorption.

Most people associate calcium with dairy, but plant-based eaters have a plethora of sources too. Consider fortified plant-based milks, almonds, tofu, and leafy greens like kale and collard greens. Remember, calcium plays a pivotal role in bone health.

A discussion on plant-based nutrition wouldn't be complete without touching on omega-3 fatty acids. These are crucial for heart and brain functions. While many associate these with fish, you can also find them in flax seeds, chia seeds, walnuts, and hemp seeds.

This episode aims to remind everyone of the importance of being conscientious about nutrient intake on a plant-based diet. With the right supplements and a diverse food selection, you can ensure you're well-nourished.

We'll also delve into the significance of vitamin D and iodine. Vitamin D is crucial, and while the sun does help, we can't solely rely on it. I often recommend fortified plant-based milk, fortified cereals, and supplements, especially during those cloudy days or if you're not getting enough sunlight. Aim to maintain vitamin D levels above 30mg per mL and always get checked to stay within a healthy range.

As for iodine, this mineral is essential for thyroid health. Iodized salt is a primary source, and if you use salt, half a teaspoon daily is usually enough. Alternatively, consider seaweed or iodine-rich supplements, but try not to exceed 150mg daily. For pregnant folks, aim for 220mg daily. I also want to emphasize that a 24-hour urine iodine test offers the most accurate measurement of iodine levels.

To wrap up, I want to highlight that while a plant-based diet can undoubtedly provide all the nutrients you need, even the most seasoned plant-based eaters might benefit from tailored advice. Stay informed, stay healthy, and enjoy the plant-based journey!

To access my 5 foundational plant-based classes for free: https://drmarbas.mykajabi.com/freeclasses

A Big Thank You To Our Sponsors:

Whole Harvest is redefining the way you eat. Their meals are not only delicious but also 100% whole food, plant-based, without any compromise. Use the discount code PLANTS20 to receive $20 off your first order. Visit https://wholeharvest.com/ and place your order today!

To work with the world's best plant-based coach, Maxime Sigouin visit his website: https://fitvegan.ca/

If you want to work with me directly visit my website (https://www.drmarbas.com/) There you can work one on one with me as part of the monthly patient membership that includes a free Fit Bit Inspire 3 (limited supply).

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

To be a part of a community of people living a plant-based lifestyle to improve their health and who support each other, join the Dr. Laurie Marbas Facebook Group. Click here to join the Facebook group: https://www.facebook.com/groups/2243918745797935

In today's episode, I delve into the incredible potential of natural pathways to boost GLP-1 activity. I truly believe in a holistic approach to normalize blood sugar and uplift our overall well-being. GLP-1, a hormone birthed in the small intestine's lining, is paramount in both regulating blood sugar and controlling our appetite. I'll show you how, by naturally stimulating GLP-1, we might better control our blood sugar and flourish healthily without the anchor of prescription drugs.

I want to highlight the pitfalls of synthetic solutions, which really makes the journey into natural pathways so enticing. There's a vast world of food-based GLP-1 agonists out there, with some fascinating evidence pointing to their effectiveness. I'm talking about nutritional powerhouses like berberine from plants such as berberis, glycosylens from the humble soybean, digenapepside hailing from the gardenia plant, and even our kitchen favorite, cinnamon. All these have demonstrated potential in ramping up GLP-1 activity.

So, by weaving these nutrient-dense foods and compounds into our meals, we're essentially unlocking the potential of GLP-1 to balance our blood sugar and elevate our well-being. This episode is all about harnessing nature's bounty, letting natural ingredients nurture our bodies, and letting nature take the lead. Come along as I share how we might harmonize our blood sugar levels and uplift our health naturally.

To access my 5 foundational plant-based classes for free: https://drmarbas.mykajabi.com/freeclasses

A Big Thank You To Our Sponsors:

Whole Harvest is redefining the way you eat. Their meals are not only delicious but also 100% whole food, plant-based, without any compromise. Use the discount code PLANTS20 to receive $20 off your first order. Visit https://wholeharvest.com/ and place your order today!

To work with the world's best plant-based coach, Maxime Sigouin visit his website: http://www.fitvegancoaching.com/

If you want to work with me directly visit my website (https://www.drmarbas.com/) There you can work one on one with me as part of the monthly patient membership that includes a free Fit Bit Inspire 3 (limited supply).

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

To be a part of a community of people living a plant-based lifestyle to improve their health and who support each other, join the Dr. Laurie Marbas Facebook Group. Click here to join the Facebook group: https://www.facebook.com/groups/2243918745797935

In this episode, Dr. Laurie Marbas interviews Dr. Steven Lome, who shares a life-changing story about saving two lives during a half marathon race. Dr. Lome recounts how he came across a collapsed runner and quickly performed CPR and ultimately saving the runner's life. Then at the end of the race, the exact same thing happened again! Tune in to hear Dr. Lome's firsthand account of this incredible event.

To access my 5 foundational plant-based classes for free: https://drmarbas.mykajabi.com/freeclasses

A Big Thank You To Our Sponsors:

Whole Harvest is redefining the way you eat. Their meals are not only delicious but also 100% whole food, plant-based, without any compromise. Use the discount code PLANTS20 to receive $20 off your first order. Visit https://wholeharvest.com/ and place your order today!

To work with the world's best plant-based coach, Maxime Sigouin visit his website: http://www.fitvegancoaching.com/

If you want to work with me directly visit my website (https://www.drmarbas.com/) There you can work one on one with me as part of the monthly patient membership that includes a free Fit Bit Inspire 3 (limited supply).

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

To be a part of a community of people living a plant-based lifestyle to improve their health and who support each other, join the Dr. Laurie Marbas Facebook Group. Click here to join the Facebook group: https://www.facebook.com/groups/2243918745797935

To connect with Dr. Lome: https://www.youtube.com/channel/UCliI5gmmW_XnHI2g26UQ1GQ

In this episode, I delve deep into the vital role of education in earning the support of your family for a plant-based lifestyle. I truly advocate for sitting down with your loved ones and initiating a candid chat about my personal journey and reasons for leaning towards a plant-based lifestyle. We'll talk about the health perks, the planet-friendly effects, and the ethical motivations behind the choice.

To me, education is the bedrock of understanding and backing. By arming your family with knowledge about the merits of plant-based eating, you're essentially giving them a window into why this shift means so much to you. This transparency can iron out any myths or apprehensions they might harbor.

I'll also share some cool ways to dive into educational resources as a family unit. Think immersive documentaries, vibrant cookbooks suitable for all ages, and engaging in wholesome discussions post-learning. It's all about creating shared moments of enlightenment and paving the way to a mutual appreciation of the plant-centric way of life.

The heart of this episode lies in the belief that knowledge is power. When you're informed, conversing openly, and plunging into enlightening resources together, you're setting the stage for your family to recognize the virtues and consider embracing plant-based living wholeheartedly.

And hey, what about cooking together? There's something magical about that! I always say, let every member pick out a plant-based recipe they're curious about, and then craft it together. Amidst the laughs, tales, and the sweet aroma of food, you'll find yourself in a space that's as nourishing to the soul as it is to the stomach.

During our time today, I'll talk about how I started introducing my family to plant-based eats. It began with giving a veggie twist to beloved classics—think vegetable-rich pasta sauces, wholesome plant-based broths, and loaded whole grain pizzas. It's about letting them cherish their go-to meals while sneaking in more greens.

I can't stress enough how crucial it is to grow your menu slowly, giving your loved ones the time to relish new plant-based delights and adapt at their comfort level. Being gentle and patient is the way forward as everyone navigates through the delectable world of plant-based cuisine.

In a nutshell, today's episode is all about familiar beginnings and gradually broadening horizons in the plant-based world. It's about easing the transition and maximizing the joy in every bite. Join me!

To access my 5 foundational plant-based classes for free: https://drmarbas.mykajabi.com/freeclasses

A Big Thank You To Our Sponsors:

Whole Harvest is redefining the way you eat. Their meals are not only delicious but also 100% whole food, plant-based, without any compromise. Use the discount code PLANTS20 to receive $20 off your first order. Visit https://wholeharvest.com/ and place your order today!

To work with the world's best plant-based coach, Maxime Sigouin visit his website: http://www.fitvegancoaching.com/

If you want to work with me directly visit my website (https://www.drmarbas.com/) There you can work one on one with me as part of the monthly patient membership that includes a free Fit Bit Inspire 3 (limited supply).

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

To be a part of a community of people living a plant-based lifestyle to improve their health and who support each other, join the Dr. Laurie Marbas Facebook Group. Click here to join the Facebook group: https://www.facebook.com/groups/2243918745797935

Mindful eating is a practice that goes beyond simply focusing on what is on your plate. It involves developing a relationship with food and being fully present in every bite. By being mindful while eating, individuals can tune into their body's hunger and fullness cues, promoting a balanced and respectful approach to eating.

One of the reasons why mindful eating is important is because it engages the brain's prefrontal cortex, which is responsible for decision-making and self-control. This means that practicing mindful eating can lead to less autopilot eating and more conscious choices. By engaging this part of the brain, individuals can make more informed decisions about what and how much they eat.

To access my 5 foundational plant-based classes for free: https://drmarbas.mykajabi.com/freeclasses

A Big Thank You To Our Sponsors:

Whole Harvest is redefining the way you eat. Their meals are not only delicious but also 100% whole food, plant-based, without any compromise. Use the discount code PLANTS20 to receive $20 off your first order. Visit https://wholeharvest.com/ and place your order today!

To work with the world's best plant-based coach, Maxime Sigouin visit his website: http://www.fitvegancoaching.com/

If you want to work with me directly visit my website (https://www.drmarbas.com/) There you can work one on one with me as part of the monthly patient membership that includes a free Fit Bit Inspire 3 (limited supply).

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

To be a part of a community of people living a plant-based lifestyle to improve their health and who support each other, join the Dr. Laurie Marbas Facebook Group. Click here to join the Facebook group: https://www.facebook.com/groups/2243918745797935

I am thrilled to announce the release of our latest podcast episode featuring the incredible Nicolette Richer! 🌟 In this episode, Nicolette shares her wisdom and expertise, leaving us with three incredible takeaways that will transform the way we think about food and health. 🥦🍎

1️⃣ Takeaway #1: The Power of Farm-to-Table Dining

Nicolette takes us on a journey into the world of farm-to-table dining, where farmers grow the food and deliver it directly to restaurants. She emphasizes the importance of supporting local farmers and how this practice not only ensures the freshness and quality of the food we consume but also promotes a sustainable and healthy food system. 🌱

2️⃣ Takeaway #2: Food as Medicine

During our conversation, Nicolette highlights the crucial role that food plays in our overall well-being. She shares her passion for turning farm-fresh ingredients into delicious, healthy meals and beverages, demonstrating that food can be both nourishing and enjoyable. Her insights remind us that what we put into our bodies can have a profound impact on our health and vitality. 🍽️💪

3️⃣ Takeaway #3: Leading by Example

Nicolette's story is an inspiration to us all. Her dedication to reading research and prioritizing nutrition in her practice is commendable, and it serves as a reminder that we can all make a difference in our own spheres of influence. 🩺🌍

I am immensely grateful to Nicolette for joining us on the podcast and sharing her expertise. Her passion for helping others and her commitment to creating a healthier world shines through in every word she speaks. 🌟

A Big Thank You To Our Sponsor:

To work with the world's best plant-based coach, Maxime Sigouin visit his website: http://www.fitvegancoaching.com/

To access my 5 foundational plant-based classes for free: https://drmarbas.mykajabi.com/freeclasses

If you want to work with me directly visit my website (https://www.drmarbas.com/) There you can work one on one with me as part of the monthly patient membership that includes a free Fit Bit Inspire 3 (limited supply).

To connect with Nicotte: https://nicolettericher.com/

In this episode, Dr. Laurie Marbas interviews Geoff Palmer, CEO and Founder of Clean Machine a plant-based nutrition company. Geoff shares his inspiring journey of becoming vegan over 38 years ago, at a time when there was limited information and resources available. He opens up about his struggles with mental and emotional anguish, including attempting suicide, and how a chance encounter with a happy woman in a bar led him to seek therapy and ultimately embrace a plant-based lifestyle. Geoff's story is a powerful testament to the transformative power of veganism. Tune in to learn more about his background in bodybuilding, starting companies, and his deep understanding of the science behind plant-based nutrition.

A Big Thank You To Our Sponsor:

To work with the world's best plant-based coach, Maxime Sigouin visit his website: http://www.fitvegancoaching.com/

To connect with Geoff: https://cleanmachineonline.com/

If you want to work with me directly visit my website (https://www.drmarbas.com/) There you can work one on one with me as part of the monthly patient membership that includes a free Fit Bit Inspire 3 (limited supply).