The Habit Healers

Back when Chef Martin Oswald was cooking at Pyramid Bistro, diners from every kind of eating background would enjoy a meal and then ask him the same question.

“Where do I start?”

That question framed our live conversation this week. Healthy eating can sound like thirty instructions shouted at once. Stop the soda. Give up cheese. Fear the carbohydrates. Watch the sugar. Cook everything from scratch. No wonder people freeze before they begin.

Martin’s answer was simpler: begin with what you already eat, then change one thing.

Start with three days

Before you change breakfast or buy a single “superfood,” write down what you are actually eating for three days.

Martin suggested choosing days that reveal your real pattern, not three unusually polished days. For many people, the useful information lives on the weekend, when routines loosen and the wine, desserts, snacks, sauces, and late-night bites are easier to forget.

Record the meals, drinks, snacks, and extras. Add the context around them too. Were you exhausted? Stressed? Working a night shift? Eating in front of a screen?

This is not a moral inventory. It is a map.

At the end of the three days, Martin said to find the “weak link”: the single pattern you want to work on first.

Not five. One.

Maybe it is the soda. Maybe it is the extra glass of wine, the oil-heavy sauce, or the snack that appears every night without much thought. The point is not to declare one food the universal villain. The point is to find the lever that matters in your actual life and work on that first.

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Keep the meal you love and make it stronger

Once you know your starting point, Martin does not ask you to abandon every familiar meal.

If pasta is your happy food, keep the pasta and add black lentils, beans, and vegetables. If you love tacos, add extra beans and cabbage. If pizza is the meal your family will happily eat, bring in more tomato sauce, vegetables, and herbs. If white rice is the one thing that keeps a new way of eating enjoyable, mix in lentils or vegetables instead of forcing a total replacement on day one.

I summed up his approach during the live this way: What can you add that elevates the meal?

You protect the part that makes the dish recognizable while improving what surrounds it. As your palate and skills change, the next swap becomes easier.

Let cooking technique do some of the work

Martin then moved to a few cooking techniques that quietly change the whole plate.

Steam vegetables. Water-sauté onions and other aromatics. Roast instead of fry. Make more soups and stews. Look for sauces that bring flavor without turning a vegetable or grain dish into a much heavier meal.

Then explore whole grains you genuinely enjoy. Martin held up barley, bulgur, buckwheat, whole-grain pasta, oats, and several varieties of rice. He was also refreshingly honest that some whole-grain products simply do not taste good to him.

You do not earn extra credit for eating a dry, joyless bowl once and never touching it again.

During the live, he described coarsely grinding a whole grain, cooking it almost like polenta, and shaping it into savory cakes. You can see that idea in his oven-roasted Green Grain Sliders, served with a bean-and-walnut salad.

The goal is to find changes you will want to repeat. Explore greens, beans, lentils, whole grains, fruits, herbs, and vegetables, then keep the versions you want to cook again.

Save the finishing touches for last

Near the end of our conversation, Martin held up turmeric, flaxseed, herbs, spices, fermented foods, berries, and walnuts, ingredients people often focus on first.

His point was not that these foods are unimportant. It was that adding one appealing ingredient is not a substitute for looking at the broader pattern.

Start with the habit you identified in your three-day record. Once that feels steadier, use spices, tempeh, miso, berries, seeds, and other additions to bring more flavor, texture, and variety.

Healthy eating becomes less overwhelming when it stops being a list of forbidden foods and becomes a sequence you can follow.

For this week, try Martin’s starting sequence:

* Record three honest days.

* Circle one weak link.

* Strengthen one meal you already love.

* Choose one cooking technique to practice.

That is enough for a beginning.

Martin’s companion article, How to Start Eating Healthy, includes the three sample menus he referred to during the live. You can find more of Martin’s recipes and culinary ideas at Chef Martin’s Healing Kitchen.

And if you would like company as you put one of these steps into practice, join Chef Martin and me inside The Habit Healers Skool community. It is a place to keep learning and take the next small step alongside others.

What if the fastest way to build strength, improve balance, and prevent falls as you age took zero extra minutes out of your day? In this episode, I break down the science of eccentric exercise and a simple 3-second chair habit that trains muscle strength and muscle power every single time you sit down.

Most of us use strong and muscular as if they mean the same thing, but your muscles actually produce three separate qualities: muscle mass, strength, and power. And power, the ability to generate force quickly, declines earlier and faster than the others. It’s also the quality that research links most closely to fall risk in older adults. In this episode, I walk you through what the studies actually show, including a fascinating finding that people who fell weren’t weaker than people who didn’t, they were slower. Then I give you a strength training habit you can start today with no gym, no equipment, and no time added to your schedule.

What you’ll learn in this episode:

* The difference between muscle mass, muscle strength, and muscle power, and why power matters most for healthy aging

* The 30-second sit-to-stand test clinicians use to screen fall risk, and the benchmark number to know

* How eccentric exercise, the lowering phase of movement, builds strength with just seconds of effort

* Why daily frequency beats longer weekly workouts for strength gains

* How neural adaptation makes you stronger before your muscles ever grow

* A 12-week progression ladder to keep building lower body strength at home

Dr. Marbas Substack Article: https://drlauriemarbas.substack.com/p/what-if-every-time-you-sat-down-you

Check out the Habit Healers Community: https://www.skool.com/habithealers/about

Why do diets fail? If healthy eating feels confusing no matter how much you read, this episode is for you. I’m debunking five of the biggest nutrition myths, from “calories in, calories out” to “everything in moderation,” and showing you what the science actually says.

I’m Dr. Laurie Marbas, and on this episode of The Habit Healers Podcast, I explain why so much nutrition advice is a bad translation of good research. You’ll hear why “eat less, move more” ignores the hunger hormones and metabolic changes that drive weight regain, why a landmark blood sugar study found that no food is universally good or bad, and why the research on “everything in moderation” surprised almost everyone. Then I share five evidence-based principles for metabolic health, built on whole food, plant-forward eating patterns like Mediterranean, DASH, and plant-based diets, so you can finally stop blaming yourself and start working with your biology.

What you’ll learn:

* Why “calories in, calories out” fails as weight loss advice, and what your hunger hormones are really doing

* What blood sugar research reveals about personalized nutrition and glucose responses

* Why dietary patterns matter more for metabolic health than cutting carbs or cutting fat

* The surprising link between “everything in moderation” and waist circumference

* Five healthy eating principles that don’t require willpower or restrictive dieting

* A simple worksheet to audit the nutrition beliefs shaping your choices

Dr. Marbas Substack Article: https://drlauriemarbas.substack.com/p/why-do-you-still-feel-confused-aboutCheck out the Habit Healers Community: https://www.skool.com/habithealers/about

Osteoarthritis is not just “wear and tear,” and real joint pain relief doesn’t have to start with a prescription. In this episode, I explain what’s actually breaking down your cartilage and how to protect your joints naturally with movement and an anti-inflammatory diet.

Your cartilage has no blood supply. It depends on joint motion to stay nourished, which is why rest often makes stiffness worse, not better. I walk you through the research that changed how we understand this disease, including a study of more than 1.7 million people that found excess body weight raises arthritis risk even in the hands, joints that never carry your weight. That points to inflammation and metabolic health, not mechanical damage, as a major driver. The good news is that exercise for arthritis performs remarkably well for pain relief, and combining it with dietary changes works even better. I share my complete Reef Restoration Protocol: joint-specific movement routines, a simple plate-building framework centered on whole plant foods, and a troubleshooting guide for flare-ups, including my favorite self-monitoring tool, the 2-Hour Rule.

What you’ll learn:

* Why the “wear and tear” story gets knee osteoarthritis backwards, and what actually feeds cartilage

* The surprising link between body weight, inflammation, and arthritis in your hands

* How exercise compares to common anti-inflammatory medications for joint pain

* How to build an anti-inflammatory diet plate to reduce inflammation naturally

* The 2-Hour Rule for finding your right exercise dose

* Exactly what to do when osteoarthritis pain flares up

Dr. Marbas Substack Article: https://drlauriemarbas.substack.com/p/what-if-your-joints-arent-wearing

Check out the Habit Healers Community: https://www.skool.com/habithealers/about

If blood sugar spikes after eating leave you foggy, tired, and craving something sweet by mid-afternoon, this episode is for you. I’m sharing five simple habits to lower blood sugar naturally, and not one of them asks you to eat less or give up the foods you love.

I’m Dr. Laurie Marbas, and on this episode of The Habit Healers Podcast, I explain why the conditions around your meal, what I call the meal’s envelope, matter as much as what’s on the plate. We’ll walk through the research on flavonoids and type 2 diabetes risk, the clinical trials behind apple cider vinegar and blood sugar, why eating dinner earlier works with your body clock instead of against it, how cooled and reheated rice and potatoes become resistant starch, and what drinking water before meals did for fasting blood sugar in a randomized trial. Each habit is small on its own, and they stack into steadier energy, fewer glucose spikes, and better long-term blood sugar control.

What you’ll learn:

* How flavonoids in colorful fruits and vegetables are linked to lower type 2 diabetes risk

* Why one tablespoon of apple cider vinegar before a starchy meal can flatten blood sugar spikes, and who should skip it

* How meal timing and melatonin affect insulin, and why an earlier dinner improves blood sugar

* The resistant starch effect: why chilled, reheated rice and potatoes cause a smaller glucose rise

* How pre-meal water supports blood sugar, appetite, and weight

* A one-habit-per-week plan to stabilize blood sugar for good

Dr. Marbas Substack Article: https://drlauriemarbas.substack.com/p/5-habits-to-do-before-during-and

Check out the Habit Healers Community: https://www.skool.com/habithealers/about

What if chronic inflammation isn’t a fire you need to fight, but a process your body already knows how to resolve? In this episode, I share how to reduce inflammation naturally by activating your body’s built-in anti-inflammatory system, and why most suppression strategies miss it entirely.

I’m Dr. Laurie Marbas, a lifestyle medicine physician, and on this episode of The Habit Healers Podcast I walk you through one of the most fascinating stories in immune health: how the same molecule, IL-6, can drive chronic inflammation when it comes from fat tissue, yet trigger a powerful anti-inflammatory response when it comes from contracting muscle. When you move long enough, your muscles send a signal that tells your immune cells to produce IL-10, the molecule that shuts down the inflammatory gene program. Then I give you the full Immune Resolution Protocol: a step-by-step plan built on sustained walking, fiber and gut health, sauna heat exposure, consistent sleep, and daily stress regulation.

What you’ll learn in this episode:

* Why exercise-induced IL-6 is anti-inflammatory while fat-derived IL-6 fuels chronic inflammation

* Why duration matters more than intensity, and why a long walk outperforms a short intense workout for this pathway

* How dietary fiber feeds gut bacteria that produce butyrate, a key trigger for IL-10 and gut health

* What a Finnish sauna study revealed about heat exposure and your immune system

* How sleep deprivation and chronic stress quietly break your body’s inflammation resolution system

* The 7-step Immune Resolution Protocol you can start this week

Dr. Marbas Substack Article: https://drlauriemarbas.substack.com/p/your-body-has-a-built-in-anti-inflammatoryCheck out the Habit Healers Community: https://www.skool.com/habithealers/about

For more than twenty years, a black box warning kept women away from menopause hormone therapy. In February 2026, the FDA removed it. In this episode, I break down what changed, what the science actually says about hormone replacement therapy (HRT), and how to have a smarter conversation with your doctor about estrogen, progesterone, and your menopause symptoms.

My own perimenopause story started two weeks after a half marathon personal record: joint pain, brain fog, insomnia, and cholesterol changes that sent me digging into the research. What I found is that the study behind the warning, the Women’s Health Initiative, enrolled women with an average age of 63 on a formulation rarely prescribed today. When researchers reanalyzed the data by age, women in their 50s with moderate to severe hot flashes showed neutral cardiovascular risk. I walk you through the breast cancer numbers, why the type of progestogen matters, the difference between oral and transdermal estrogen, the truth about bioidentical and compounded hormones, and the one warning that stayed.

What you’ll learn:

* Why the FDA removed the black box warning from hormone therapy and what the new labels say

* What the Women’s Health Initiative study actually tested and who it was misapplied to

* How breast cancer risk differs with micronized progesterone versus synthetic progestins

* Why transdermal estrogen carried no increased blood clot risk while oral estrogen did

* The five questions to bring to your hormone therapy conversation with your clinician

* Green flags and red flags for telehealth menopause prescribers

Dr. Marbas Substack Article: https://drlauriemarbas.substack.com/p/the-most-important-label-change-in

Check out the Habit Healers Community: https://www.skool.com/habithealers/about

If you have acid reflux or GERD and you’ve already cut the coffee, the chocolate, and the tomato sauce but the heartburn keeps waking you up at night, this episode is for you.

I’m Dr. Laurie Marbas, and on today’s episode of The Habit Healers Podcast, I explain what actually causes acid reflux: a valve problem at the lower esophageal sphincter, plus something called the acid pocket, a layer of concentrated stomach acid that floats on top of your meal and sits right at the valve. Once you understand this mechanism, the fixes finally make sense. We walk through the research on the best sleeping position for acid reflux, why elevating the head of your bed works when stacking pillows does not, how eating dinner earlier reduces nighttime heartburn, and why reducing refined carbohydrates lowers acid exposure even before any weight loss. We also cover the honest evidence on trigger food elimination, and how to have a productive conversation with your doctor about stepping down a PPI like omeprazole, including what rebound symptoms to expect.

What you’ll learn:

* Why acid reflux is a valve problem, not an acid problem

* The acid pocket: why heartburn is worst after meals

* The best sleeping position for GERD and nighttime heartburn relief

* How meal timing and a lower-carbohydrate dinner reduce acid exposure

* Which popular heartburn remedies the research does not support

* How to talk to your doctor about tapering off a PPI safely

Dr. Marbas Substack Article: https://drlauriemarbas.substack.com/p/the-7-fixes-for-heartburn-that-have

Check out the Habit Healers Community: https://www.skool.com/habithealers/about

What are the healthiest teas to drink every day? In this episode, I open up my tea medicinal cabinet: six teas backed by real research, from hibiscus tea for blood pressure to chamomile tea for better sleep.

I’m Dr. Laurie Marbas, and on The Habit Healers Podcast today, we’re looking at what the science actually says about the health benefits of tea, and where popular claims quietly stretch the evidence. You’ll hear why green tea drinkers aged 50 to 69 showed a 37% lower risk of cognitive impairment, why hibiscus tea performed comparably to some blood pressure medications in controlled trials, and what a large analysis of nearly 2 million people found about tea and heart health. We’ll also cover chamomile tea for sleep quality, peppermint tea for digestion, ginger tea for nausea, and the honest answer to when a supplement is the better choice than the cup. Plus, exactly how to brew each one so you get the most from every steep.

What you’ll learn:

* The six healthiest teas to stock in your cupboard and why each one earned its spot

* How hibiscus tea may help lower blood pressure naturally, and who benefits most

* Green tea benefits for brain health and longevity in regular tea drinkers

* Chamomile tea for sleep: what it improves and what it doesn’t

* Peppermint tea for digestion and ginger tea for nausea: when tea works and when to consider the capsule

* Brewing temperatures, steep times, and the best time of day for each tea

Dr. Marbas Substack Article: https://drlauriemarbas.substack.com/p/what-if-the-most-powerful-thing-in

Check out the Habit Healers Community: https://www.skool.com/habithealers/about

Walking after eating is one of the simplest ways to lower blood sugar naturally, and in this episode I explain exactly why a 10-minute walk after meals can blunt glucose spikes better than a longer workout at the wrong time.

Here’s what most people miss: your fasting blood sugar can look perfectly normal at your annual checkup while your post-meal glucose is quietly climbing, decade after decade. That slow slide toward insulin resistance and prediabetes happens after lunch and dinner, not in the morning blood draw. The good news is that your muscles have a second pathway for pulling glucose out of the bloodstream, one that works completely independent of insulin. Every time you walk, your leg muscles open that door on their own. In this episode of The Habit Healers Podcast, I walk you through the research on post-meal walking, including why timing matters more than duration, why dinner is the meal where a short walk pays off most, and how to start this habit on Monday with zero equipment.

What you’ll learn:

* Why blood sugar spikes after meals drive insulin resistance and type 2 diabetes risk

* The insulin-independent pathway your muscles use to absorb glucose during light walking

* Why a 10-minute walk started right after eating flattens the glucose spike better than a delayed 30-minute walk

* Why walking before a meal does not blunt the post-meal spike

* How walking breaks reduced post-meal glucose by about 17% compared to sitting

* The one meal to start with if you only pick one

Check out the Habit Healers Community: https://www.skool.com/habithealers/about