In this episode of The Habit Healers Podcast, Dr. Laurie Marbas sits down with Anne Maillette, who shares how she went from chronic stress, weight struggles, and a pre-diabetes diagnosis to thriving health through small, consistent habits. You’ll hear how she simplified her life, embraced whole food plant-based eating, and discovered strength in community, strength training, and her CGM data. This is a story of real healing — physically, mentally, and spiritually.

💡 In this episode, you’ll discover:

- Why creating margin in your life is the first step to healing

- How Anne lowered her A1C, cholesterol, and inflammation without calorie counting

- The surprising role of CGMs, strength training, and sourdough crackers

- How letting go of “perfection” helped her reclaim joy

- And why community is a powerful catalyst for lasting change If you’re looking for real

-world inspiration and actionable strategies for healing from the inside out — this episode is a must-listen.

Habit Healers Manifesto Wallpaper: https://www.drmarbas.com/habit-healer-wallpaper/?el=yt

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 https://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 $100 savings on their coaching services.

If you’re ready to break free from the cycle of prescriptions and build habits that create real, lasting health, this podcast is for you. Because you are always one healing habit away.

👉 Don’t forget to subscribe and share with someone who needs to hear this!

Elizabeth Kill is a dedicated author, advocate for type 1 diabetes, and former president of Auld Technologies, LLC. Her leadership in the consumer product labeling industry was marked by hands-on involvement and strong client relationships. Elizabeth is an alumna of the University of Kentucky with a bachelor’s in elementary education. She believes that life’s challenges offer profound lessons—a perspective deepened when her child was diagnosed with type 1 diabetes. Currently, she channels her passion into writing and advocacy, focusing on making a meaningful impact within the type 1 diabetes community. Her work inspires and empowers others, reflecting her commitment to helping those affected by this diagnosis. Elizabeth now resides in Columbus, Ohio, with her husband, Todd, and their children, Marlee Kate and Jackson, where they enjoy adventures together.

📘 Get Elizabeth’s Book: Greater Than T1D
🔗 Buy on Amazon - https://a.co/d/1U1SwGP

📬 Connect with Elizabeth:
• Email: elizabeth@greaterthant1d.com
• Website: greaterthanT1D.com

Habit Healers Manifesto Wallpaper: https://www.drmarbas.com/habit-healer-wallpaper/?el=yt

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 https://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 $100 savings on their coaching services.

If you’re ready to break free from the cycle of prescriptions and build habits that create real, lasting health, this podcast is for you. Because you are always one healing habit away.

👉 Don’t forget to subscribe and share with someone who needs to hear this!

Tonyah Dee, is a teacher for times such as these, dedicated to serving those on the path to awakening their fullest potential. She is a registered dietitian, master meditation teacher, and spiritual mentor, making her perspective deep yet broad. Author of "How to Meditate with Jesus,” a simple workbook for making friends with your soul and surrendering to a higher power.  She is also the creator of Emotional Clarity Cards, a tool for increasing emotional wellbeing. She shares scientific and spiritual tips for how to align body, soul and spirit to attain transformation and empowered living. Her lifestyle includes ancient practices such as devotional chant, yogic techniques, scriptural contemplation, sound healing and nature bathing for elevating the spirit. She dreams for all people to recover, receive and ignite the light within their hearts to increase the flow of love.  

Tonyah’s Website: www.tonyahdee.com

In this powerful episode of The Habit Healers Podcast, Dr. Laurie Marbas sits down with registered dietitian, meditation teacher, and spiritual guide Tonyah Dee to explore how anxiety, disordered eating, and limiting beliefs can be transformed through soul-centered healing.

Tonyah shares her personal story of navigating a debilitating anxiety disorder, overcoming childhood trauma, and discovering a deep connection to spirit through meditation and devotional chanting. Together, they dive into the three parts of the self—body, soul, and spirit—and how healing happens when we listen deeply, love our inner parts, and surrender to divine guidance.

Whether you’re struggling with anxiety, feel stuck in unhealthy habits, or are simply curious about how spirituality and emotional healing intertwine, this conversation will open your heart and inspire your next step toward alignment and peace.

Topics covered:
 • How childhood trauma creates limiting beliefs
 • The difference between fear and anxiety
 • Why meditation is a soul-healing practice
 • Chanting and the power of sound in spiritual transformation
 • How to connect with divine guidance through stillness
 • Rewriting your inner story and reclaiming your purpose

Download your FREE Habit Healer Manifesto Wallpaper 
👉https://www.drmarbas.com/habit-healer-wallpaper/?el=yt

Anastasia Lindsey is an award-winning, best-selling author and poet whose work ignites passion, transformation, healing, and raw emotion. With two published poetry collections, features in two anthologies and magazines, and with recognition from Kirkus Reviews, Midwest Book Reviews, Independent Book Review, and BookView Review, she has created a powerful voice in contemporary poetry and has been writing poetry since grade school. A three-time Readers’ Choice Award winner and Literary Titan Gold Book Award winner, Anastasia crafts verses exploring themes of healing, love, and self-discovery, to connect humanity, one poem at a time.  She is a dynamic literary force, leading sold-out poetry workshops both online and in person, empowering others to find their voice through verse. Anastasia has also served as a three-time Poetry Out Loud judge for the Decatur, Illinois competition and served as the scorekeeper's assistant for the Springfield, Illinois competition. She is also a proud member of Decatur Area Poets, where she helps to foster and increase the awareness and love for poetry within the community. She is also the 2025 recipient of The Horace Livingston Writer's Award. Beyond the page, Anastasia is an artist, singer, public speaker, and was a contestant on The Voice. 

In this powerful and deeply personal episode, Anastasia shares her journey of spiritual awakening, self-discovery, and healing through poetry after experiencing bullying in two corporate jobs. She opens up about the pain of staying too long, the grief of letting go, and the surprising transformation that came from standing in her truth. Through vulnerable storytelling and heartfelt poetry readings, Anastasia reminds us that healing is not only possible—it’s beautiful. This episode is for anyone who’s ever felt unseen, unheard, or unworthy… and is ready to reclaim their voice. 

Follow Anastasia: 
Instagram: www.instagram.com/anamariepoetry  
Website: www.summersolacehealing.com 

Habit Healers Manifesto Wallpaper - https://www.drmarbas.com/habit-healer-wallpaper/?el=pod

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 https://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 $100 savings on their coaching services.

If you’re ready to break free from the cycle of prescriptions and build habits that create real, lasting health, this podcast is for you. Because you are always one healing habit away.

👉 Don’t forget to subscribe and share with someone who needs to hear this!

What happens when a cardiologist ignores his own health, only to have an aha moment that changes everything? Dr. Steven Lome shares his powerful transformation from an overweight, overworked doctor to a lifestyle medicine advocate. But that’s just the beginning.

During a half-marathon, Dr. Lome miraculously saved not one, but two runners who collapsed from cardiac arrest—an event so rare, even AI struggles to calculate the odds. In this episode, we dive into his life-changing wake-up call, the myths about exercise and diet, and the power of a plant-based lifestyle in preventing heart disease.

Join us as we explore:
✔️ The moment his daughter’s words made him rethink everything
✔️ Why exercise alone won’t save you from heart disease
✔️ The shocking half-marathon event that made national headlines
✔️ How diet, not just medicine, is the key to preventing heart attacks
✔️ Practical steps to heal your habits and transform your health

Don’t miss this mind-blowing conversation that proves small changes can lead to life-saving transformations.

👉 Download The Habit Healer Manifesto & Stay Connected: https://www.drmarbas.com/habit-healer-wallpaper 

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 https://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 $100 savings on their coaching services.

If you’re ready to break free from the cycle of prescriptions and build habits that create real, lasting health, this podcast is for you. Because you are always one healing habit away.

👉 Don’t forget to subscribe and share with someone who needs to hear this!

#HabitHealersPodcast #HeartHealth #PlantBasedLifestyle #Cardiology #HealthyHabits #HeartDiseasePrevention #LifestyleMedicine #WholeFoodPlantBased #HealthTransformation #CPRSavesLives #MindBodyHealth #RunForYourLife #HeartAttackPrevention #FitnessAndNutrition #WellnessJourney #HealthyLiving #DoctorApproved #FoodIsMedicine #LiveLonger #HealingHabits

In this deeply personal and inspiring episode of The Habit Healers Podcast, Dr. Laurie Marbas sits down with Chef AJ—plant-based advocate, culinary expert, and comedian—who shares her incredible journey of health transformation, resilience, and humor in the face of adversity.

From her early days as a self-proclaimed junk food vegan to discovering the healing power of whole foods, Chef AJ opens up about the wake-up call that led her to a healthier lifestyle. She also candidly discusses her recent cancer diagnosis, the emotional and physical challenges she’s faced, and how she uses comedy as a powerful tool for coping and healing.

Tune in for a conversation filled with wisdom, raw honesty, and laughter as Chef AJ reminds us all that transformation isn’t just about food—it’s about mindset, joy, and embracing life one healing habit at a time.

Topics Covered:

• Chef AJ’s plant-based journey and overcoming unhealthy habits
• How small changes create lasting health transformations
• Facing a cancer diagnosis and finding humor in the hardest moments
• The role of laughter and improv in healing
• How to navigate anxiety and fear with resilience

🎧 Don’t miss this episode packed with inspiration, laughter, and practical takeaways for your health journey!

👉 Download The Habit Healer Manifesto & Stay Connected: https://www.drmarbas.com/habit-healer-wallpaper 

👉 Follow Chef AJ & Learn More About Her Work: https://www.chefaj.com/

A Big Thank You To Our Sponsors: 

If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what https://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 $100 savings on their coaching services.

If you’re ready to break free from the cycle of prescriptions and build habits that create real, lasting health, this podcast is for you. Because you are always one healing habit away.

👉 Don’t forget to subscribe and share with someone who needs to hear this!

In this episode of The Habit Healers Podcast, Dr. Marbas sits down with Carrie Barrett, a former radio host turned endurance athlete, triathlon coach, and plant-based advocate. Kerri shares her inspiring journey from a self-proclaimed “chunky kid” with unhealthy habits to running marathons, conquering triathlons, and discovering the power of plant-based nutrition. She opens up about overcoming fear, embracing failure, and the serendipitous path that led her to working alongside Rip Esselstyn and the Plant Strong movement.

Carrie completed her first marathon and triathlon in 2002 on a complete whim and it should come as no surprise that her results reflected this. Still, though, when you invest a few thousand dollars in unknown sports, what do you do? You sign up for more races, of course!

This 20-year investment in running and triathlon may not have provided much of a monetary return, but the true ROI has been invaluable in terms of experience, friendships, self-confidence, resilience, coaching opportunities, and mentorships. Today, she splits time between Bend, Oregon and Austin, Texas where she’s a coach, writer, podcast host, editor and producer - including:

"The PLANTSTRONG Podcast," hosted by Rip Esselstyn

“Hit Plat Not Pause” Podcast, hosted by Selene Yeager

The "Women's Performance Podcast" hosted by Sara Gross

She's written two books (available) on Amazon and her work has been featured in Austin Fit Magazine, Triathlete Magazine, Active.com and more.

Follow Carrie:

• Instagram @tritobefunny: https://www.instagram.com/tritobefunny?igsh=ZjFmM3hqM2h6NGo=
• Instagram @icouldneverdothat: https://www.instagram.com/icouldneverdothat?igsh=MXJqZHNuaDEwOGpm
• Website: https://www.podpage.com/icouldnever

Download Your Free Habit Healer Manifesto Wallpaper Here - https://www.drmarbas.com/habit-healer-wallpaper

Join the Healing Kitchen Community - https://www.skool.com/healing-kitchen

A Big Thank You To Our Sponsors: 

If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what https://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 $100 savings on their coaching services.

If you’re ready to break free from the cycle of prescriptions and build habits that create real, lasting health, this podcast is for you. Because you are always one healing habit away.

Subscribe, share, and leave a review to join the movement!

👉 Don’t forget to subscribe and share with someone who needs to hear this!

Dr. Chris Miller was living her dream—working as an ER doctor, skiing in Aspen, and enjoying life to the fullest. But when a mysterious swelling in her fingers appeared, everything changed. In this episode of The Habit Healers Podcast, Dr. Miller shares her raw and deeply personal journey through her lupus diagnosis, the struggles with conventional medicine, and the holistic healing path that led her to true transformation. From burnout and emotional lows to rediscovering her strength through integrative medicine and spiritual healing, this conversation is filled with insights, hope, and inspiration for anyone on their own health journey.

🎧 Tune in to hear:
✅ The early warning signs of autoimmune disease
✅ The emotional rollercoaster of chronic illness
✅ How mindset and holistic healing played a key role
✅ Practical habits for long-term wellness

Follow Dr. Chris Miller - Website Coming Soon - www.chrismillermd.com 

Download Your Free Habit Healer Manifesto Wallpaper Here - https://www.drmarbas.com/habit-healer-wallpaper

Join the Healing Kitchen Community - https://www.skool.com/healing-kitchen

A Big Thank You To Our Sponsors: 

If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what https://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 $100 savings on their coaching services.

If you’re ready to break free from the cycle of prescriptions and build habits that create real, lasting health, this podcast is for you. Because you are always one healing habit away.

Subscribe, share, and leave a review to join the movement!

👉 Don’t forget to subscribe and share with someone who needs to hear this!

Welcome to the first episode of The Habit Healers Podcast! In this episode, I take you on my personal journey - from dreaming of becoming a doctor to realizing that true healing goes beyond prescriptions.

For years, I followed the medical model: diagnose, prescribe, repeat. But something felt off. Patients weren’t truly healing - they were just managing their decline. Everything changed when one patient’s simple dietary shift opened my eyes to the power of food as medicine. That moment led me to discover a deeper truth: healing isn’t just about food - it’s about habits.

In this episode, we’ll explore:

• The pivotal moments that changed my perspective on health
• Why traditional medicine often falls short in creating real healing
• How food and habits can reverse chronic disease and transform lives
• The Habit Healer Manifesto - a guide to making healing effortless and sustainable

Download Your Free Habit Healer Manifesto Wallpaper Here - https://www.drmarbas.com/habit-healer-wallpaper

If you’re ready to break free from the cycle of prescriptions and build habits that create real, lasting health, this podcast is for you. Because you are always one healing habit away.

Subscribe, share, and leave a review to join the movement!

In this transformative episode of The Habit Healers Podcast, host Dr. Laurie Marbas welcomes one of the most influential voices in behavior science: Dr. BJ Fogg, founder of the Behavior Design Lab at Stanford University and author of the groundbreaking book Tiny Habits: The Small Changes That Change Everything.

With decades of research and thousands of real-life coaching experiences under his belt, Dr. Fogg unpacks why small, intentional actions—not motivation or willpower—are the true catalysts for lasting behavior change.

Together, they explore:

* How tiny habits can quickly shift your identity

* Why starting small leads to big, lasting transformation

* The science behind behavior design—and what most people get wrong

* How social connection shapes (and strengthens) our habits

* The true origin story of Instagram—and how it started in BJ’s class

* What “you’re right” can do for your closest relationships

* How Habit Songs for Kids are planting the seeds of change in the next generation

Whether you’re working on reversing chronic disease, transforming your lifestyle, or simply trying to stick to a new routine, this episode is your reminder that you’re only one healing habit away—and it doesn’t have to be hard.

Learn more and connect with Dr. BJ Fogg - https://www.bjfogg.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 https://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 $100 savings on their coaching services. If you’re ready to break free from the cycle of prescriptions and build habits that create real, lasting health, this podcast is for you. Because you are always one healing habit away.

Don’t forget to subscribe and share with someone who needs to hear this!

In this episode, I dive into the fascinating concept of gait speed as an often-overlooked vital sign for assessing health, especially in older adults. I share groundbreaking research from the 1980s that found a strong link between walking speed and longevity—showing that faster walkers tend to have a significantly lower risk of death. I also break down the complexity of walking, from brain coordination to spinal cord functions, and explain why it’s much more than just putting one foot in front of the other. Tune in as I show you how something as simple as timing your walk can reveal powerful insights into your overall health and well-being.

Here is the link to the Substack article: https://drlauriemarbas.substack.com/p/how-can-a-few-steps-tell-you-more

A Big Thank You To Our Sponsors:

If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

If you are over the age of 50 and want to improve your body composition, build lean muscle (combat sarcopenia), build stronger bones (to combat osteoporosis), and you want to feel your best, I highly recommend exploring the life-changing coaching offered at https://www.fitvegancoaching.com/ Their personalized, whole-food, plant-based approach helped me lose 7% body fat, gain lean muscle, and even improve my running time—all while feeling energized and healthy.

In this episode, I’m excited to introduce my new series, The A to Z of Diabetes, created to demystify diabetes—especially type 2 diabetes. I know how overwhelming and confusing this condition can feel, so I’ll be breaking it down in a way that makes sense. Together, we’ll look at what really causes diabetes, how it progresses, and most importantly, how it can actually be reversed.

I’ll emphasize that type 2 diabetes isn’t some sudden failure—it’s a gradual process. Each week, I’ll walk you through a letter of the alphabet, focusing on key concepts like insulin resistance, blood sugar management, and the early warning signs that are often missed in traditional healthcare.

This series is designed for anyone who’s pre-diabetic, insulin resistant, or already living with type 2 diabetes. My goal is to empower you with knowledge and simple, actionable micro habits that add up to real transformation.

Tune in and join me on this journey toward understanding—and taking control of—your health.

Here is the link to the Substack article: https://drlauriemarbas.substack.com/p/the-a-to-z-of-diabetes-why-this-series

A Big Thank You To Our Sponsors:

If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

If you are over the age of 50 and want to improve your body composition, build lean muscle (combat sarcopenia), build stronger bones (to combat osteoporosis), and you want to feel your best, I highly recommend exploring the life-changing coaching offered at https://www.fitvegancoaching.com/ Their personalized, whole-food, plant-based approach helped me lose 7% body fat, gain lean muscle, and even improve my running time—all while feeling energized and healthy.

In this episode, I share the transformative journey of navigating menopause—and the effects on my body I never saw coming. Shortly after setting a personal record at the Boston Half Marathon, my world flipped. I went from feeling unstoppable to battling joint pain and brain fog while wrestling with fluctuating cholesterol levels. It wasn’t just hot flashes or mood swings; the hormonal changes ran much deeper.

Through diligent research and a deep dive into the science, I discovered how declining estrogen reshapes metabolism and overall health. You’ll hear how this shift can increase fat storage and change how your body processes energy—why I now think of menopause as a biological earthquake. Join me for a candid, empowering conversation designed to help you understand what’s happening and take control of your health through this major life transition.

Here is the link to the Substack article: https://drlauriemarbas.substack.com/p/menopause-body-snatched-me-so-i-fought

A Big Thank You To Our Sponsors:

If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

If you are over the age of 50 and want to improve your body composition, build lean muscle (combat sarcopenia), build stronger bones (to combat osteoporosis), and you want to feel your best, I highly recommend exploring the life-changing coaching offered at https://www.fitvegancoaching.com/ Their personalized, whole-food, plant-based approach helped me lose 7% body fat, gain lean muscle, and even improve my running time—all while feeling energized and healthy.

Today we’re nerding out on your body’s built-in GPS: **proprioception**—and how it teams up with your balance system to keep you upright and injury-free. We’ll start with a quick, fun game to show how proprioception works (think: knowing where your feet are without looking). It’s the secret behind walking to the fridge in the dark or snagging a falling cup on instinct. Then we’ll break down the three players that keep you steady: your eyes, your inner ear, and those proprioceptive sensors in your muscles and joints. Hit play and learn how these systems sync up to keep you moving confidently—and safely.

Here is the Substack article: https://drlauriemarbas.substack.com/p/wobble-proof-train-the-skill-that

A Big Thank You To Our Sponsors:

If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

If you are over the age of 50 and want to improve your body composition, build lean muscle (combat sarcopenia), build stronger bones (to combat osteoporosis), and you want to feel your best, I highly recommend exploring the life-changing coaching offered at https://www.fitvegancoaching.com/ Their personalized, whole-food, plant-based approach helped me lose 7% body fat, gain lean muscle, and even improve my running time—all while feeling energized and healthy.

In this episode, I walk you through one of the most overlooked numbers on your bloodwork — something almost nobody talks about: ApoB.

Think of it like this…

It’s not just how much cholesterol is floating around in your bloodstream — it’s how many little particles are actually hitting your artery walls.

Imagine someone throwing darts at you. Even if the darts are small, the more darts, the greater the damage. That’s exactly what ApoB is measuring — it’s basically a particle counter for the dangerous cholesterol-carrying lipoproteins in your blood.

I break down the three main particles that matter most for heart risk:

LDL (low-density lipoprotein)

VLDL (very low-density lipoprotein)

Lp(a) (lipoprotein(a))

Most people only look at total cholesterol or LDL… but ApoB can actually give you a much clearer picture of your real heart disease risk.

Give this episode a listen — you’ll come away knowing why ApoB may be even more important than your standard cholesterol levels, and what it means for your long-term heart health.

Here is the link to the Substack article: https://drlauriemarbas.substack.com/p/the-most-dangerous-number-in-your

A Big Thank You To Our Sponsors:

If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

If you are over the age of 50 and want to improve your body composition, build lean muscle (combat sarcopenia), build stronger bones (to combat osteoporosis), and you want to feel your best, I highly recommend exploring the life-changing coaching offered at https://www.fitvegancoaching.com/ Their personalized, whole-food, plant-based approach helped me lose 7% body fat, gain lean muscle, and even improve my running time—all while feeling energized and healthy.

In this episode, we dive into a topic most people completely overlook — inflammation — and why it acts like a slow-burning fire inside your body.

To make it simple, I use a city metaphor to explain what’s going on.

Your heart is like city hall.

Your brain is the control tower.

And your immune system? That’s your emergency response crew.

Now here’s the catch…

When something goes wrong — like a cut, an infection, or a virus — your immune system should show up. That’s acute inflammation, and it’s a good thing.

But when that emergency crew never leaves — when the sirens are blaring every single day — that turns into chronic inflammation.

And that’s when things start to go sideways: heart disease, Alzheimer’s, autoimmune problems, even cancer.

A lot of this comes down to everyday choices — things as simple as eating sugar can keep that fire burning without you even realizing it.

In the episode, I walk you through how this happens and, more importantly, which foods help cool the fire down so your body can finally start healing.

Give it a listen — once you understand this, it completely changes the way you look at your daily habits.

Here is the link to the Substack article: https://drlauriemarbas.substack.com/p/the-hidden-fire-in-your-body-and

A Big Thank You To Our Sponsors:

If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

If you are over the age of 50 and want to improve your body composition, build lean muscle (combat sarcopenia), build stronger bones (to combat osteoporosis), and you want to feel your best, I highly recommend exploring the life-changing coaching offered at https://www.fitvegancoaching.com/ Their personalized, whole-food, plant-based approach helped me lose 7% body fat, gain lean muscle, and even improve my running time—all while feeling energized and healthy.

Welcome to the Habit Healers Podcast with Dr. Laurie Marbas!

In this episode, Dr. Laurie sits down with world-renowned psychiatrist and neuroscientist Dr. Jud Brewer (Dr. Jud) to explore a groundbreaking idea: What if anxiety is actually a habit, not a disorder?

Dr. Jud shares insights from decades of research on mindfulness, habit loops, and the science of worry. Together, they discuss how anxiety can become a reinforced pattern, why medications don’t always work, and how curiosity can act as a “superpower” for breaking free from cycles of stress, worry, and even addictive behaviors. You’ll also learn:

• The surprising science behind anxiety as a habit

• Why traditional treatments often fall short • How negative reinforcement keeps worry alive

• Practical, science-backed tools to break free from anxiety and cravings

• The power of curiosity and mindfulness to rewire your brain

Dr. Jud also shares his Substack, Inside the Curious Mind, where he breaks down internet myths and delivers weekly insights on the mind, habits, and healing. If you’ve ever struggled with worry, cravings, or stress, this conversation will give you fresh tools, inspiration, and hope for lasting change.

✨ Subscribe to the podcast for more expert insights on building healing habits that transform your health, mind, and life.

🔗 Dr. Jud's Links & Resources:

• Dr. Jud Brewer’s Substack: Inside the Curious Mind - https://judbrewer.substack.com/

• Unwinding Anxiety book: https://drjud.com/book/

• The Hunger Habit book: https://drjud.com/the-hunger-habit/

🔗 Dr. Marbas' Links & Resources:

•. Dr. Marbas' Substack: https://drlauriemarbas.substack.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 https://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 $100 savings on their coaching services. If you’re ready to break free from the cycle of prescriptions and build habits that create real, lasting health, this podcast is for you. Because you are always one healing habit away.

In this episode, I dive into the "3-gear habit system" that helps maintain consistency even on tough days. I share a personal story about my first car, a patched-up vehicle from an impound lot that often faced challenges, including a dramatic incident where it caught fire. This anecdote serves as a metaphor for resilience and adaptability, illustrating that it's not about achieving perfection but rather about knowing how to shift gears when circumstances get tough. The episode highlights the importance of perseverance and the unexpected moments that can lead to growth and character building. Tune in to explore how to keep moving forward despite life's unpredictability! Here is the link to the article: https://drlauriemarbas.substack.com/p/the-habit-shape-shifter-because-routines If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

In this episode, I tackle the critical question: Should you stop taking statins? With heart attacks occurring every 40 seconds in the U.S., many victims have normal cholesterol levels, highlighting the complexity of heart health. I discuss the powerful role of statins in lowering LDL cholesterol, reducing inflammation, and stabilizing arterial plaque, which can cut heart attack or stroke risk by up to 50%. However, the episode emphasizes that lifestyle changes—such as diet, exercise, sleep, and stress management—are also vital for long-term heart health, albeit with slower results. The conversation aims to clarify the importance of not viewing statins and lifestyle changes as mutually exclusive but rather as complementary strategies for improving heart health. Tune in to gain insights on how to effectively manage your cardiovascular risk.

Here is the link to the article: https://drlauriemarbas.substack.com/p/should-you-stop-taking-statins-the

If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

In this episode, I dive deep into the fascinating journey of food through our digestive system, exploring what really happens from the moment I take a bite until it leaves the body. I break down the different types of molecules we eat every day—carbohydrates, proteins, fats, vitamins, and minerals—and explain how they transform inside us. I’ll share how proteins help build muscle, why fiber is key for gut health, and what makes some meals keep you energized while others cause you to crash.

My goal in this episode is to help you better understand your body’s nutritional needs while demystifying the complex process of digestion, starting from the very first sight and smell of food. Come along with me as I follow a bite of food through the incredible assembly line of our digestive system!

Here is the link to the Substack article: https://drlauriemarbas.substack.com/p/what-really-happens-to-food-when

A Big Thank You To Our Sponsors:

If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

If you are over the age of 50 and want to improve your body composition, build lean muscle (combat sarcopenia), build stronger bones (to combat osteoporosis), and you want to feel your best, I highly recommend exploring the life-changing coaching offered at https://www.fitvegancoaching.com/ Their personalized, whole-food, plant-based approach helped me lose 7% body fat, gain lean muscle, and even improve my running time—all while feeling energized and healthy.

A few months ago, my son Gabe boarded a flight to Indonesia. He wasn’t going to start a business. He wasn’t chasing a product idea or career opportunity. He was going to travel. To experience the world. To see what might unfold when you leave behind the familiar.

What he didn’t expect was to meet tempeh.Or rather, for tempeh to find him.

A Taste That Changed Everything

Like many plant-based travelers, Gabe was just looking for something satisfying to eat. One of his very first meals was a street-side plate of Gado-Gado, a traditional Indonesian salad of warm vegetables, peanut sauce, rice cakes, and tempeh.

And that tempeh? It was nothing like what you find in plastic at the grocery store.

It was fresh, handmade, warm from the pan, nutty, fragrant, and full of life. One bite, and everything changed.

But it wasn’t just about flavor. It was about the story behind it, the slowness, the skill, the community, the health. Gabe realized this wasn’t some obscure food trend. It was an everyday staple in Indonesia. And it could be so much more than the bland, industrial versions we’ve come to accept in the U.S.

From Backpack to Purpose

He didn’t just eat it. He studied it.

Gabe took tempeh-making classes from local artisans in Indonesia. He learned the traditional fermentation methods passed down for generations. He brought back not only the technique, but a starter culture and a deep respect for the process.

Back home, he started fermenting batch after batch in our kitchen. Word spread. Friends asked for more. A mission took shape:

To bring fresh, handcrafted, healing tempeh to American kitchens, made with integrity, not shortcuts.

His First Product: Tempeh Jerky

Gabe’s first product is already in development: Tempeh Jerky.

It’s high in plant-based protein, easy to digest, and packed with bold, globally inspired flavor. It’s also not packaged in plastic, because Gabe believes the way something is made and delivered matters as much as what it is.

Every part of Tempeh Culture is being built with purpose:

* Clean, whole ingredients

* Eco-conscious, compostable packaging

* No preservatives, no junk

* Just real food, done right

This isn’t just a snack. It’s a statement.

Hear Gabe’s Full Story

In this week’s podcast, I sit down with Gabe to talk about his journey from traveler to tempeh-maker to founder of a mission-driven food company.

We talk about:

* What it was like discovering real tempeh in Indonesia

* The mentors and training that shaped his vision

* The story behind Tempeh Culture

* What it’s like launching a startup with values at the center

Share it with someone who believes food can do more than fill us up.

Help Launch Tempeh Culture

Gabe is now raising funds through Kickstarter to get Tempeh Culture off the ground. The goal: build a small-batch production space and begin shipping his first product, Tempeh Jerky, to early supporters.

If you’ve ever tasted bad tempeh and written it off, this is your second chance.If you believe in supporting young entrepreneurs who lead with mission, not marketing, this is your moment.If you want to eat food that heals, you’re in the right place.

Support the Kickstarter → Kickstarter goes live Sept 14 - Click to support the launch and grab jerky or your Culture KitFollow along or sign up for updates → TempehCulture.com

This is about more than tempeh. It’s about creating a culture of integrity, flavor, and sustainability, one bite at a time.

As a physician, a mother, and someone who believes in the power of healing habits, I couldn’t be more proud.

Thank you for helping him take this leap.Dr. Laurie

Quick Links

Click Here to Watch on Youtube

Kickstarter goes live Sept 14 - Click to support the launch and grab jerky or your Culture Kit

Tempeh Culture:

* TikTok

* Instagram

* Youtube

* Website: www.tempehculture.com

In this episode, I sit down with Dr. Jud Brewer to tackle one of the questions I get asked all the time: how long does it really take to change a habit? We dive into the psychology behind why we’re so eager for concrete timelines—whether we’re trying to break a bad habit or build a new one. Dr. Brewer shares key insights from his article on the subject, reminding us that while numbers can feel reassuring, the truth is that habit change looks different for everyone. Join me as we explore the nuances of habit formation and discover what it really takes to create lasting change in your life.

To connect with Dr. Brewer: https://drjud.com/

Link to Substack Article: https://open.substack.com/pub/judbrewer/p/how-long-does-it-really-take-to-change?r=3ufxse&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false

A Big Thank You To Our Sponsors:

If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

If you are over the age of 50 and want to improve your body composition, build lean muscle (combat sarcopenia), build stronger bones (to combat osteoporosis), and you want to feel your best, I highly recommend exploring the life-changing coaching offered at https://www.fitvegancoaching.com/ Their personalized, whole-food, plant-based approach helped me lose 7% body fat, gain lean muscle, and even improve my running time—all while feeling energized and healthy.

In this episode, I dive into the frustrating topic of menopause-related belly fat. I talk about how the drop in estrogen during menopause changes the way our bodies store fat, shifting it from the hips and thighs to the waistline. I explain how this hormonal shift not only affects reproductive functions but also slows metabolism, making it easier to gain abdominal fat. I also cover the role of the enzyme lipoprotein lipase (LPL) and the decrease in insulin sensitivity that can throw off blood sugar balance. Most importantly, I share practical insights on what’s happening in the body during this transition and how you can manage these changes more effectively.

Here is the link to the Substack article: https://drlauriemarbas.substack.com/p/menopausal-belly-fat-why-it-happens

A Big Thank You To Our Sponsors:

If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

If you are over the age of 50 and want to improve your body composition, build lean muscle (combat sarcopenia), build stronger bones (to combat osteoporosis), and you want to feel your best, I highly recommend exploring the life-changing coaching offered at https://www.fitvegancoaching.com/ Their personalized, whole-food, plant-based approach helped me lose 7% body fat, gain lean muscle, and even improve my running time—all while feeling energized and healthy.

In this episode, I dive into why it’s so hard for us humans to truly relax—even when we want to. To explain, I compare us to zebras. A zebra can face a life-or-death situation, shake it off, and return to calm. But we often keep replaying stressful events in our minds, which keeps our bodies stuck in a stress loop.

I’ll break down the biology of stress—how our bodies react to emotional threats just like they do to physical danger—and why this constant state of alert can mess with your sleep, appetite, and overall health. More importantly, I’ll share simple, science-backed strategies to reset your stress response so you can feel calmer and more in control without needing drastic lifestyle changes.

If you’ve ever wondered why stress lingers or how to let it go, this episode is for you.

Here is the link to the Substack article: https://drlauriemarbas.substack.com/p/why-you-cant-relax-even-when-you

A Big Thank You To Our Sponsors:

If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

If you are over the age of 50 and want to improve your body composition, build lean muscle (combat sarcopenia), build stronger bones (to combat osteoporosis), and you want to feel your best, I highly recommend exploring the life-changing coaching offered at https://www.fitvegancoaching.com/ Their personalized, whole-food, plant-based approach helped me lose 7% body fat, gain lean muscle, and even improve my running time—all while feeling energized and healthy.

In this episode, I reveal how creatine isn’t just for building muscle—it’s a game-changer for brain health, mood, and healthy aging. Think of your brain like a firefighter with an oxygen tank—without enough energy, it can’t function at its best. That’s where creatine steps in as your body’s natural “battery pack,” fueling every single cell, especially in the brain.

Even though the brain makes up only 2% of your body weight, it burns about 20% of your energy—and creatine is key to keeping that system running smoothly. I’ll break down the science in simple terms and show you why creatine for mental clarity, cognitive performance, and longevity might be one of the most overlooked tools in your health routine.

If you’ve only thought of creatine as a supplement for athletes, this episode will change your perspective.

Here is the link to the Substack article: https://drlauriemarbas.substack.com/p/is-your-brain-running-on-empty

A Big Thank You To Our Sponsors:

If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

If you are over the age of 50 and want to improve your body composition, build lean muscle (combat sarcopenia), build stronger bones (to combat osteoporosis), and you want to feel your best, I highly recommend exploring the life-changing coaching offered at https://www.fitvegancoaching.com/ Their personalized, whole-food, plant-based approach helped me lose 7% body fat, gain lean muscle, and even improve my running time—all while feeling energized and healthy.

In this episode, I uncover the hidden health threat of sarcopenia—the gradual loss of muscle strength as we age. I’ll start with a quick, simple exercise you can do right now to test your muscle strength and see where you stand.

Strong muscles aren’t just about lifting weights—they’re critical for balance, metabolism, independence, and protection against chronic disease. The problem is, as we get older, our muscle fibers shrink. That loss of strength can quietly lead to greater dependence on others, more frequent falls, and even hospital stays.

I like to think of muscle as a retirement account—every workout and every healthy meal is a deposit that secures your future strength and vitality. In this episode, I’ll show you how muscle loss develops, why it matters, and practical strategies to fight back. You’ll also learn simple ways to measure your muscle health and take action now to protect your independence for years to come.

Here is the link to the Substack article: https://drlauriemarbas.substack.com/p/the-hidden-health-threat-worse-than

A Big Thank You To Our Sponsors:

If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

If you are over the age of 50 and want to improve your body composition, build lean muscle (combat sarcopenia), build stronger bones (to combat osteoporosis), and you want to feel your best, I highly recommend exploring the life-changing coaching offered at https://www.fitvegancoaching.com/ Their personalized, whole-food, plant-based approach helped me lose 7% body fat, gain lean muscle, and even improve my running time—all while feeling energized and healthy.

BMI is broken—and I learned that first-hand. In this episode, I share the Air Force story that changed my view on Body Mass Index (BMI) and explain why a metric from the 1830s (Adolphe Quetelet) still mislabels millions today. BMI can’t tell muscle vs fat, ignores waist distribution, and misses crucial markers like inflammation and cardiometabolic fitness.

What you’ll learn:

Why BMI was created for population averages, not individuals

How BMI misclassifies athletes and muscular people

Better metrics: waist-to-height ratio, body-fat %, A1C, ApoB, blood pressure, resting heart rate, VO₂ max, and CRP

A simple at-home waist-to-height check you can do in 30 seconds

A practical checklist to track real health (not just a number)

If this helped, hit subscribe and share it with a friend who’s frustrated by BMI. 👇 In the chapters, jump straight to the metric you want to use.

00:00:00 - Introduction: Beyond BMI

00:00:10 - Personal Experience with BMI in the Military

00:00:31 - The Flaws of BMI: A Realization

00:00:53 - Historical Context of BMI

00:01:25 - Limitations of BMI as a Health Metric

00:01:46 - Misleading BMI Results for Athletes

00:01:56 - Normal BMI and Metabolic Dysfunction

00:02:07 - Cultural Extremes: Weight Obsession vs. Body Acceptance

00:02:29 - Rising Rates of Metabolic Disease

00:03:01 - Key Health Factors Ignored by BMI

00:03:54 - Better Health Metrics: Waist to Height Ratio

00:04:05 - Better Health Metrics: Body Composition

00:04:47 - Better Health Metrics: Blood Pressure

00:04:57 - Better Health Metrics: Blood Glucose and Insulin

00:05:30 - Better Health Metrics: Strength and Mobility

00:05:51 - Self-Compassion and Lasting Change

00:06:11 - Practical Tips for Health and Wellness

00:06:55 - Final Thoughts: Beyond the BMI Chart

00:07:38 - Metabolic Health Self-Audit Worksheet

00:08:09 - Multivitamins and Essential Nutrients for Women

Here is the link to the Substack article: https://drlauriemarbas.substack.com/p/beyond-bmi-why-your-health-is-more

A Big Thank You To Our Sponsors:

If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

If you are over the age of 50 and want to improve your body composition, build lean muscle (combat sarcopenia), build stronger bones (to combat osteoporosis), and you want to feel your best, I highly recommend exploring the life-changing coaching offered at https://www.fitvegancoaching.com/ Their personalized, whole-food, plant-based approach helped me lose 7% body fat, gain lean muscle, and even improve my running time—all while feeling energized and healthy.

Thank you Rob Tourtelot, Teresa and many others for tuning into my live video with Chef Martin Oswald!

Tonight’s Transatlantic Cooking Session: What This Meal Can Do for Your Heart

Tonight’s live was a true two-continent collaboration.Chef Martin cooked from Austria. I joined from the U.S.He brought the skill and flavor; I brought the physiology behind why this meal works so well for metabolic and cardiovascular health.

He made a porcini mushroom barley risotto layered with kale, along with a fresh kale salad topped with red onionsand sunflower seeds. He’ll be sharing the full recipe soon. He also walked through several ways to make homemade vegetable stock — a simple upgrade that changes the flavor and the nutrition of everything you cook.

While he demonstrated technique, I explained what each ingredient can do for your heart and metabolism.

Barley gives beta-glucan, a soluble fiber that forms a soft gel in the gut and helps pull LDL cholesterol out of circulation. About half a cup of cooked barley gets you close to the 3 grams shown in studies to meaningfully lower LDL.

Porcini mushrooms add ergothioneine, a cellular antioxidant that protects DNA, along with beta-glucans that support immune function. Certain mushroom compounds can gently reduce aromatase activity, a pathway linked to lower lifetime estrogen exposure and reduced breast cancer risk. They don’t contain isoflavones; they work through entirely different biochemistry.

Kale played two roles tonight, in the risotto and in the salad. When you cut or chew kale, you activate myrosinase, an enzyme that converts its glucosinolates into isothiocyanates. These compounds reduce inflammation and support endothelial health, which is essential for keeping arteries responsive and resilient.

Red onions bring quercetin and anthocyanins, both of which improve blood vessel dilation, reduce oxidative stress, and help prevent LDL from becoming oxidized, the form that contributes to plaque.

Sunflower seeds offer vitamin E, plant sterols, and healthy unsaturated fats. Vitamin E protects LDL from oxidation, sterols reduce cholesterol absorption, and healthy fats improve lipid profiles and support flexible blood vessels.

And throughout the demo, Chef Martin showed how simple it is to build a flavorful homemade vegetable stock, one of the easiest ways to reduce sodium, deepen flavor, and add more phytonutrients to everyday cooking.

This is why I love cooking alongside him. The food tastes amazing, and every ingredient has a job inside the body: lowering inflammation, supporting arteries, calming oxidative stress, improving lipid handling, and gently tuning metabolic pathways.

What we made tonight wasn’t just dinner.It was a heart-healthy, metabolism-friendly blueprint you can use every day.

If you want to keep cooking this way — and understand why it works…

Chef Martin and I created the Culinary Healing 30-Day Weight Loss & Metabolic Reset to bring this experience to you week after week.

It’s a physician-led, chef-guided program that helps you:

• Lose weight without dieting or deprivation• Improve blood sugar and reduce inflammation• Sleep better and regulate stress• Rebuild metabolic flexibility• And learn how to cook meals your body actually understands

You start with a free 7-day trial, which gives you full access to Week 1: Stress-Free Cooking & Stress Regulation.

Then you continue through the reset:

Week 2: Blood Sugar BalanceWeek 3: Restorative SleepWeek 4: Nourishing MovementWeek 5 and beyond: A new focus each week — new habits, new handouts, weekly lives, and ongoing support

Stay as long as you like for the same low monthly rate and continue transforming your metabolism one delicious week at a time.

If you enjoyed watching Chef Martin cook and hearing the science behind the ingredients, this is exactly what the Culinary Healing group is designed to give you, every week.

Click here to join us now.

In this episode, Dr. Laurie Marbas and Dr. Chris Miller delve into Dr. Miller’s recent article discussing the groundbreaking Nobel Prize awarded for advancements in understanding the immune system. They explore the significance of this research, particularly regarding Treg cells and their implications for treating and healing autoimmune diseases. Dr. Miller, who has personal experience with lupus, shares his insights on how the health of the immune system impacts overall well-being and aging. Join them as they discuss the exciting developments in immunology and what it means for patients dealing with autoimmune disorders. Don’t miss the link to Dr. Miller’s article, which provides further details on this vital topic.Link to Dr. Miller’s Article: https://chrismillermd.substack.com/p/the-nobel-prize-that-could-changeDr. Marbas Substack: https://drlauriemarbas.substack.com/A Big Thank You To Our Sponsors: If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

Thank you Marg KJ, Andrea Stark Ratner, Afsi, Paul Cobbin, Heather, and many others for tuning into my live video with Chef Martin Oswald! Join me for my next live video in the app.

This was such a joy! We just received our first Farm Fresh to You box (use this code to get your first box FREE - FFTYFALLNMF3A85G), overflowing with vibrant vegetables and fruits—Swiss chard, spinach, artichokes, pears, apples, onions, carrots, cilantro, potatoes, and more. I laid everything out on the counter, and Martin guided me step-by-step through creating a meal using only those fresh ingredients and a few simple spices.

Watching him work was incredible, and then it was my turn to cook! You can watch the video below and see some photos of the final dish. It tasted as good as it looked (and I did my best to make it look as beautiful as it tasted). Absolutely delicious!

We also spoke about our Culinary Healing program where you to can learn how to heal with your food and habits! We have a 30-day weight loss and metabolic reset. Click here to learn more!

Definitely subscribe to Chef Martin’s Substack and start incorporating his incredible lessons into your home cooking. People will ask you where you learned to cook, I promise!

Finally, I’m launching a new Substack called One Tiny Healing Habit on November 1.It’s something simple, but intentionally separate, from The Habit Healers.

While The Habit Healers explores the science, mindset, and deeper transformation behind lasting change, One Tiny Healing Habit is your daily practice: a 60-second cue to begin again.

Each morning, subscribers will receive one small, science-backed action designed to build your foundation for health across five macro habits:

* Blood Sugar Regulation – balancing energy and metabolism through small food and movement cues

* Stress Regulation – calming the nervous system to restore focus and ease

* Restorative Sleep – training your body to rest, repair, and reset naturally

* Nourishing Movement – simple ways to strengthen circulation and vitality

* Community Connection – building belonging, the strongest medicine of all

This new space is meant for everyone, accessible, gentle, and a reminder that consistency, not intensity, creates real change.

If you’ve ever wanted a place to start small or re-center your day with one intentional act of healing, this is it.

Big change begins small.Subscribe to One Tiny Healing Habit — Launching November 1

Watch the results video here!

I didn’t expect a life lesson from my blender—but my Vitamix had other plans. What started as an innocent smoothie experiment turned into a full-blown explosion of berries, beans, and humility all over my kitchen ceiling.

In this episode, I share how that messy moment became one of my favorite “messages in the moment.” You’ll hear what a failed smoothie taught me about the power of flow, structure, and patience—and how the same principles apply to building lasting habits.

I’ll walk you through the three big takeaways:

* Why more isn’t always better (and why doing everything at once backfires)

* How rushing the process leads to burnout—and sometimes, a magenta-streaked ceiling

* Why mastery isn’t about perfection, but about respecting the basics, every single time

By the end, you’ll see why habit change works best when it’s blended—not forced. Because whether it’s your health, your routines, or your morning smoothie, real transformation happens when you stop cramming, start pacing, and give yourself room to breathe.

🥤 Join me for this one—it’s a little messy, a little funny, and full of lessons you can actually use.Link to Dr. Marbas Substack:

https://drlauriemarbas.substack.com/p/too-much-of-a-good-thing-ask-my-ceiling

A Big Thank You To Our Sponsor:

If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

Thank you Jodi Studnicka, Martha Leinroth, Loretta Rowe, and many others for tuning into my live video with Chef Martin Oswald! Join me for my next live video in the app.

Here is Chef Martin Oswald’s Substack and our program, Culinary Healing, where you will learn how to elevate your meals with flavor stress free, AND intuitive cooking where you will never have to be shackled to a recipe ever again.

If I told you your blood could look like a strawberry milkshake, you might not believe me—but I’ve seen it. In this episode, I take you inside the journey your fat takes after every meal, from your plate to your bloodstream, and sometimes, all the way to your arteries.

I’ll show you how your body’s “delivery trucks” move fat around, what happens when your storage closets overflow, and why even people who look healthy on the outside can still be at risk on the inside. You’ll hear how sugar, carbs, alcohol, and even genetics can turn a smooth-running system into a traffic jam—and how simple changes like walking after meals or eating more fiber can make a real difference.

Join me as I break down the science in plain language and share how to keep your internal highways clear, your heart healthy, and your energy steady. Because understanding what’s really going on beneath the surface is the first step to taking control of your health.Link to Dr. Marbas Substack:

https://drlauriemarbas.substack.com/p/from-plate-to-plaque-do-you-knowA Big Thank You To Our Sponsor: If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

In this episode, we explore the difference between exercising and training, emphasizing the importance of sending clear signals to your body for optimal results. Using analogies of emails and city building, we discuss how specific types of training, like resistance training, reinforce and strengthen not just muscles but also bones, tendons, and blood sugar management. We highlight that you don’t need heavy weights to achieve growth—just pushing near your limits can be effective. Additionally, we touch on the benefits of cardio in enhancing heart function and vascular health. Tune in to learn how to effectively communicate with your body and elevate your training regimen!Link to Dr. Marbas’ substack: https://drlauriemarbas.substack.com/p/exercising-vs-training-which-one?r=4t8jxg

A Big Thank You To Our Sponsors:

If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

If you are over the age of 50 and want to improve your body composition, build lean muscle (combat sarcopenia), build stronger bones (to combat osteoporosis), and you want to feel your best, I highly recommend exploring the life-changing coaching offered at https://www.fitvegancoaching.com/ Their personalized, whole-food, plant-based approach helped me lose 7% body fat, gain lean muscle, and even improve my running time—all while feeling energized and healthy.

In this episode, I welcome back Dr. Christina Miller for our monthly collaboration. Dr. Miller is a multi-specialty physician trained in internal medicine, emergency medicine, integrative medicine, functional medicine, and lifestyle medicine. She shares her incredible expertise and her deeply personal journey with lupus.

We dive into the complexities of inflammation and how it impacts overall health, exploring Dr. Miller’s unique perspective as both a doctor and a patient. I also encourage you to check out her new Substack for more insights and updates on her work.

Don’t miss this enlightening conversation—it’s packed with valuable takeaways on lifestyle medicine and personal healing.

To connect with Dr. Miller: https://substack.com/@chrismillermd?utm_source=global-search

A Big Thank You To Our Sponsors:

If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

If you are over the age of 50 and want to improve your body composition, build lean muscle (combat sarcopenia), build stronger bones (to combat osteoporosis), and you want to feel your best, I highly recommend exploring the life-changing coaching offered at https://www.fitvegancoaching.com/ Their personalized, whole-food, plant-based approach helped me lose 7% body fat, gain lean muscle, and even improve my running time—all while feeling energized and healthy.

In this first episode of our three-part series, “Exercise vs. Training,” we explore the intricate workings of our muscles and the energy systems that power them. Discover how every day, we recycle our body weight in energy molecules, enabling us to perform everyday tasks like lifting grocery bags or sprinting. Our muscles are not merely passive structures; they are dynamic engines made up of around 600 muscles, each composed of fibers that work in pairs to create movement. We delve into the microscopic level, examining myofibrils and sarcomeres, the fundamental units responsible for motion. Learn how signals from the brain initiate muscle contractions and the vital role of ATP, the energy currency of our cells, in fueling these actions. Tune in to understand the fascinating science behind movement and the importance of exercise in our daily lives.Link to my substack: https://drlauriemarbas.substack.com/p/inside-your-engine-what-really-happens?r=4t8jxg

A Big Thank You To Our Sponsors:

If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

If you are over the age of 50 and want to improve your body composition, build lean muscle (combat sarcopenia), build stronger bones (to combat osteoporosis), and you want to feel your best, I highly recommend exploring the life-changing coaching offered at https://www.fitvegancoaching.com/ Their personalized, whole-food, plant-based approach helped me lose 7% body fat, gain lean muscle, and even improve my running time—all while feeling energized and healthy.

Just a quick list of potential labs to get on an annual basis and why. Looking to put this in an article. Please let me know if that sounds interesting to you. Maybe a deep dive on the tests, what they mean, and habits to improve or when to talk to your doctor? Comment below. Thanks!

Thank you Marie Gunn, Maureen Susannah, Wilfred Arasaratnam, Afsi, and many others for tuning into my live video! Join me for my next live video in the app.

In this episode, I had the pleasure of welcoming back Dr. Judson Brewer, a renowned psychiatrist and neuroscientist, to discuss his recent article, “The Hidden Danger of AI Therapy: How Chatbots Became Flattery Machines and Why That’s a Big Problem for Mental Health.” We delved into the growing use of conversational agents in therapy and companionship, highlighting the shift from reinforcement learning to reinforcement learning with human feedback (RLHF) and its unintended consequence of creating sycophantic chatbots.

Dr. Brewer explained how these AI systems, trained to flatter users subtly, can lead to delusional and even dangerous mental health outcomes. We also discussed the parallels between AI therapy and certain trends in human therapy, emphasizing the importance of validation and challenge in effective therapeutic relationships.

We touched on the concept of distress tolerance, its decline in society, and how curiosity can be a key skill in developing it. Dr. Brewer shared insights on how to evaluate therapy progress and the importance of having clear objectives and measurable outcomes.

Towards the end, we explored the potential of AI in enhancing therapy through educational tools and teaching assistants, while cautioning against using AI as a standalone therapist. Dr. Brewer’s innovative approach aims to combine scalable psychoeducation with personalized AI interactions, ensuring a balanced and effective therapeutic experience.

For those interested in learning more, we recommend checking out Dr. Brewer’s article on his Substack, “Inside the Curious Mind,” and his program, “Going Beyond Anxiety,” which has received positive feedback from many of my patients. This episode is a must-listen for anyone navigating the complexities of AI in mental health and seeking to understand its implications and potential solutions.

Dr. Brewer’s substack: https://judbrewer.substack.com/p/the-hidden-danger-of-ai-therapy

A Big Thank You To Our Sponsors:

If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

If you are over the age of 50 and want to improve your body composition, build lean muscle (combat sarcopenia), build stronger bones (to combat osteoporosis), and you want to feel your best, I highly recommend exploring the life-changing coaching offered at https://www.fitvegancoaching.com/ Their personalized, whole-food, plant-based approach helped me lose 7% body fat, gain lean muscle, and even improve my running time—all while feeling energized and healthy.

Here is the link to the article if you would like to read about The First Habit I Prescribe as a Doctor.

In this episode, we dive into an intriguing discussion with Dr. Jud Brewer about his article on a simple eye trick that can help shift you out of anxiety. Dr. Brewer shares his clinical observations on how curiosity can influence eye movement and emotional states, drawing connections to historical insights from researchers like Charles Darwin. He emphasizes the importance of this technique as a practical tool for patients, making it accessible and useful in everyday life. Join us as we explore the fascinating interplay between our eyes and emotions, and learn how to apply this eye trick to enhance your mental well-being. Be sure to check out the article linked in the bio for more insights!Dr. Marbas Substack: https://drlauriemarbas.substack.com/Dr. Brewer’s simple eye trick to reduce anxiety article: https://substack.com/home/post/p-177045919A Big Thank You To Our Sponsors: If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

Thank you Afsi, MJ Rutledge, Ann Schuler, Denise Tarasuk, Michele Coolidge, and many others for tuning into my live video with Chris Miller MD!

Dr. Chris Miller is one of my dearest friends had a challenging lupus case the took her on a 15 year journey to healing. She shares her insights and wisdom with us in our live and upcoming podcast. Make sure to subscribe so you don’t miss any updates.

Welcome back to the podcast! Today, I had the pleasure of hosting my dear friend, Chef Martin Oswald. We had an enriching conversation about his fascinating journey in the culinary world, from his early days in Austria to working with renowned chefs like Wolfgang Puck.

Martin shared his unique story of how he became interested in becoming a chef, starting with his experience at a health resort in Austria. He spoke about the influence of Roman Wilfring and the ancient herbal knowledge of Hildegard from Bingen, which inspired his approach to cooking.

We delved into Martin’s career trajectory, including his time in the Austrian military, his comprehensive culinary education, and his work at various prestigious resorts. He also recounted his experience working with celebrities and athletes at the health resort of Willi Dungel.

One of the highlights was Martin’s time with Wolfgang Puck in California, where he learned the art of fusion cuisine, focusing on fresh, organic ingredients. He shared insights into the meticulous process of sourcing and preparing food, emphasizing the importance of using minimal refrigeration to ensure freshness.

Martin also discussed his collaboration with Dr. Dean Ornish and how his father-in-law benefited from Dr. Ornish’s heart disease reversal program. This experience further solidified Martin’s commitment to healthy, flavorful cooking.

We explored Martin’s journey to Colorado, where he worked at top restaurants like Sweet Basil and Syzygy in Aspen. He shared his experiences working with a Master Sommelier, which enhanced his understanding of flavor profiles and the delicate balance required in gourmet cooking.

Towards the end of our conversation, Martin introduced us to some unique spices and herbs, including Szechuan peppers, star anise, black cardamom, and galangal. He provided tips on how to use these ingredients to elevate everyday cooking.

We also touched on Martin’s future plans, including our upcoming Doc and Chef community, where we’ll be sharing more culinary insights and recipes. Be sure to check out Martin’s Substack, “Chef Martin’s Healing Kitchen,” for more delicious recipes and cooking techniques.

Thank you, Martin, for joining us today and sharing your incredible culinary journey. Stay tuned for more exciting episodes and culinary adventures!

To connect with Chef Martin: https://substack.com/@chefmartinoswald?utm_source=global-search

A Big Thank You To Our Sponsors:

If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

If you are over the age of 50 and want to improve your body composition, build lean muscle (combat sarcopenia), build stronger bones (to combat osteoporosis), and you want to feel your best, I highly recommend exploring the life-changing coaching offered at https://www.fitvegancoaching.com/ Their personalized, whole-food, plant-based approach helped me lose 7% body fat, gain lean muscle, and even improve my running time—all while feeling energized and healthy.

When I talk to patients about diabetes, I often tell them to picture their body as a house with a smart thermostat. When that thermostat works, everything runs smoothly. But when it breaks — whether it’s fried, jammed, or just worn out — the whole system starts to fail.

That’s exactly what happens in diabetes. We use one word, but it actually describes many different problems — different “houses,” each with its own story and solution.

In this episode, I break down the major types of diabetes in a way that finally makes sense:🏠 Type 1 — when the locksmith shop burns down.🔑 Type 2 — when the locks get rusty and the locksmith overworks.🤰 Gestational — a temporary remodeling problem during pregnancy.🔥 LADA (Type 1.5) — the slow fire that looks like Type 2.🧬 MODY — a blueprint flaw written into your DNA.🌪️ Other causes — when outside forces damage the system.

You’ll hear powerful patient stories, like Elizabeth Kill — a mother who turned her son’s Type 1 diagnosis into a mission to help other families — and you’ll learn which tests can reveal your type long before symptoms appear.

By the end, you’ll understand why “diabetes” isn’t one disease, but a whole neighborhood — and how knowing which house you live in can change everything about your treatment, your hope, and your future.

💡 Want to take action? Download my Diabetes Diagnostics & Habits Worksheet — a simple, step-by-step guide to help you understand your labs, identify your risk, and start strengthening your “house” today.

👉 Tune in now to learn how to spot the warning signs early, rebuild your foundation, and keep the lights on in your body for decades to come.Link to Substack article: https://drlauriemarbas.substack.com/p/diabetes-isnt-one-disease-which-houseA Big Thank You To Our Sponsors:

If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

If you are over the age of 50 and want to improve your body composition, build lean muscle (combat sarcopenia), build stronger bones (to combat osteoporosis), and you want to feel your best, I highly recommend exploring the life-changing coaching offered at https://www.fitvegancoaching.com/ Their personalized, whole-food, plant-based approach helped me lose 7% body fat, gain lean muscle, and even improve my running time—all while feeling energized and healthy.

In this episode, I’m diving into one of the most overlooked causes of disease — chronic inflammation. It’s the silent fire that fuels heart disease, diabetes, Alzheimer’s, and more. But here’s the good news: you have the power to put it out, one meal at a time.

I’ll walk you through a simple way to understand what’s really happening inside your body — imagine it as a living city. Every bite you take sends your immune system a message: “stand down” or “all units respond.” Once you understand that, everything about food and health starts to make sense.

You’ll learn:🌿 The foods that naturally calm inflammation🍩 The everyday meals that unknowingly pour gasoline on the fire🧠 Why breakfast might be your most inflammatory meal — and how to fix it📊 How to use the Dietary Inflammatory Index to track your body’s internal “fire score”

By the end, you’ll know how to rebuild your inner city — calmer, stronger, and healthier than ever — one colorful, whole-food meal at a time.

💚 Want a simple way to start? Download my Anti-Inflammatory Meal Builder & Tracker to see how cooling your body from the inside out can transform your health.

👉 Tune in now and learn how to turn off the sirens inside your body — for good.Link to Substack article: https://drlauriemarbas.substack.com/p/the-hidden-fire-in-your-body-andA Big Thank You To Our Sponsors:If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62 If you are over the age of 50 and want to improve your body composition, build lean muscle (combat sarcopenia), build stronger bones (to combat osteoporosis), and you want to feel your best, I highly recommend exploring the life-changing coaching offered at https://www.fitvegancoaching.com/ Their personalized, whole-food, plant-based approach helped me lose 7% body fat, gain lean muscle, and even improve my running time—all while feeling energized and healthy.

In this episode, I’m diving into one of the most overlooked causes of disease — chronic inflammation. It’s the silent fire that fuels heart disease, diabetes, Alzheimer’s, and more. But here’s the good news: you have the power to put it out, one meal at a time.

I’ll walk you through a simple way to understand what’s really happening inside your body — imagine it as a living city. Every bite you take sends your immune system a message: “stand down” or “all units respond.” Once you understand that, everything about food and health starts to make sense.

You’ll learn:🌿 The foods that naturally calm inflammation🍩 The everyday meals that unknowingly pour gasoline on the fire🧠 Why breakfast might be your most inflammatory meal — and how to fix it📊 How to use the Dietary Inflammatory Index to track your body’s internal “fire score”

By the end, you’ll know how to rebuild your inner city — calmer, stronger, and healthier than ever — one colorful, whole-food meal at a time.

💚 Want a simple way to start? Download my Anti-Inflammatory Meal Builder & Tracker to see how cooling your body from the inside out can transform your health.

👉 Tune in now and learn how to turn off the sirens inside your body — for good.Here is the link to the Substack article: https://drlauriemarbas.substack.com/p/the-hidden-fire-in-your-body-and

A Big Thank You To Our Sponsors: If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62 If you are over the age of 50 and want to improve your body composition, build lean muscle (combat sarcopenia), build stronger bones (to combat osteoporosis), and you want to feel your best, I highly recommend exploring the life-changing coaching offered at https://www.fitvegancoaching.com/ Their personalized, whole-food, plant-based approach helped me lose 7% body fat, gain lean muscle, and even improve my running time—all while feeling energized and healthy.

Are You Taking More Pills Than You Need?

Every year, 125,000 Americans die from medication side effects or dangerous drug interactions—often without realizing their symptoms are linked to the very pills meant to help them.

In this video, Dr. Laurie Marbas shares real patient stories of how polypharmacy (taking 5+ medications at once) can quietly steal independence, joy, and even life itself. You’ll learn:

✅ The hidden dangers of the “prescribing cascade”

✅ Common side effects most people mistake for aging

✅ How a simple medication check-up restored one patient’s ability to taste food again

✅ Why another walked away from his walker after stopping an unnecessary prescription

This is not about being “anti-medicine.” It’s about protecting your quality of life and making sure every pill you take is still necessary and safe.

🔑 What you can do today:

• Keep a full, updated medication + supplement list

• Ask your doctor, “Why am I still taking this?”

• Request a medication interaction check

• Use online tools like Drugs.com or MedlinePlus

• Bring every bottle to your next appointment

💬 Have you ever discovered a side effect you didn’t know was caused by your meds? Share your story in the comments—it might help someone else.

Here is the link to the Substack article: https://drlauriemarbas.substack.com/p/dying-from-the-cure-the-deadly-risks

A Big Thank You To Our Sponsors:

If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62

If you are over the age of 50 and want to improve your body composition, build lean muscle (combat sarcopenia), build stronger bones (to combat osteoporosis), and you want to feel your best, I highly recommend exploring the life-changing coaching offered at https://www.fitvegancoaching.com/ Their personalized, whole-food, plant-based approach helped me lose 7% body fat, gain lean muscle, and even improve my running time—all while feeling energized and healthy.