How To Health Podcast With Laurie Marbas, Md, Mba

Welcome back to Day 5 of our 21 Day Weight Loss Challenge. In today's episode, we delved into the profound influence that relationships have on our weight and overall health. We discussed how healthy relationships can be a source of emotional support, reduce stress, and encourage healthier behaviors, while strained relationships can lead to stress and unhealthy habits. I shared insights from research on social contagion in health, highlighting a study by Nicholas Christakis and James Fowler which suggests that obesity can spread through social networks. This phenomenon also extends to behaviors like smoking, alcohol consumption, exercise, and even mental health states such as depression and happiness. We also talked about how eating habits are significantly shaped by the company we keep, and how we inherit more than just genetics from our family—we inherit lifestyles. This is crucial to remember when considering our risk for conditions like diabetes; it's not just about genetics but also about our lifestyle

Welcome back to our 21 Day Weight Loss Challenge. Today, we're diving into the complex relationship between stress and weight. Stress, whether positive or negative, can wreak havoc on our lives, influencing our daily choices, sleep, and significantly impacting our weight and overall health. It's crucial to understand that chronic stress can trigger the release of cortisol, which may increase appetite and cravings for unhealthy foods, leading to emotional eating and making it harder to maintain healthy eating habits. To combat stress, I recommend incorporating a guided meditation practice into your routine. It's a simple, time-efficient method that can have a profound impact on reducing stress levels. Meditation helps calm the mind and can improve emotional well-being. I suggest trying out meditation apps like Calm or Headspace, or even free sessions on YouTube. Remember to schedule a regular time for this practice to build a habit that contributes to your weight loss journey. Additionally, I shared a story

Welcome back to our weight loss journey. Today's focus is on the importance of movement and how it can transform our health. I shared a story about a patient who, with a simple pinky promise, started walking to the end of her driveway and back each day. This small step led to her walking around the block, losing 60 pounds, embracing a whole food plant-based diet, and reversing her diabetes. We discussed how changing our self-talk from "I can't" to "I can" is crucial. This challenge includes journaling prompts to help you explore any resistance you might feel towards daily activities. Today's challenge is a morning walk. Morning walks can set a positive tone for the day, boost metabolism, improve insulin sensitivity, and enhance mental health. Establishing a walking routine can also serve as an anchor for other healthy habits. I also touched on the benefits of resistance training and how anchoring new habits to existing routines can lead to significant health improvements, as seen with another patient who p

In this episode, I interview Dr. Ellen Langer, a distinguished psychologist and a pioneer in the field of mindfulness. We discuss her insightful book, The Mindful Body, delving into the profound connection between mindfulness and physical health. This conversation is a journey through groundbreaking ideas, inspiring you to explore the transformative realm of health and mindfulness. Join us for this enlightening discussion with the mother of mindfulness herself. To work with me: https://www.drmarbas.com/ To Connect with Dr. Langer: https://www.ellenlanger.me/ A Big Thank You To Our Sponsors: To work with the world's best plant-based coach, Maxime Sigouin visit his website: www.fitvegancoaching.com To learn plant-based cooking and get your medical questions answered join The Healing Kitchen taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen To be a part of a community of people living a plant-based lifestyle to improve their health and who support eac

Welcome back to day two of our 21-day weight loss challenge. Today, we delved into the critical role of restorative sleep in weight management and overall health. We discussed how sleep is not just for rest, but it's a key player in regulating metabolism, appetite, and stress levels. Poor sleep can disrupt hormonal balance, leading to increased hunger and making weight control more challenging. I emphasized the importance of good sleep hygiene as a foundation for physical and mental well-being. I shared my belief that a combination of a whole food plant-based diet, quality sleep, and daily movement can significantly improve health. To help you improve your sleep, I suggested establishing a calming bedtime routine, which includes: 1. Setting a consistent bedtime, preferably before 11 PM. 2. Winding down with relaxing activities like reading, gentle stretching, or listening to soothing music. 3. Creating a restful environment by adjusting room temperature, using blackout curtains, and minimizing electronic

This is day 1 of the 21 Day Weight Loss Challenge, I discuss the power of narrative psychology and how it can help with weight loss. I walk you through steps to understand your personal story, reflect on limiting beliefs, rewrite your narrative, visualize and affirm your new story, identify small steps for change, journal your journey, and embrace setbacks as learning opportunities. I also introduce the concept of a whole food plant-based diet as the first step for day one of the challenge, providing recipes and meal plan ideas. You are encouraged to reflect on your thoughts and expectations around dietary changes and write a commitment statement affirming your commitment to a healthier diet. To work with me: https://www.drmarbas.com/

In this episode, I continue my conversation with expert Catherine Van Tassell about overcoming food addiction. We provide a recap on what food addiction is and how to identify if you have it. We then delve into the exciting topic of how to overcome food addiction and begin the journey towards healing. Don't miss out on this informative episode filled with practical tips and strategies. Tune in now! To connect with Catherine: Website: https://plantandremedy.com/ Instagram: https://www.instagram.com/catherinevantassell/ To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: To work with the world's best plant-based coach, Maxime Sigouin visit his website: www.fitvegancoaching.com To learn plant-based cooking and get your medical questions answered join The Healing Kitchen taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen To be a part of a community of people living a plant-based lifestyle to improve their health and who support e

In this episode, I'm thrilled to have Catherine Van Tassell, a remarkable licensed clinical social worker and PA, joining me. We're diving deep into the intricate world of food addiction. Together, we'll explore what exactly food addiction is, uncover its biological underpinnings, and discuss the current understanding of this issue. Though not officially recognized as a diagnosis, there's an expanding body of scientific research we're excited to share with you. Our conversation will cover everything from diagnostic criteria and prognosis to the various treatment options available. As you listen, expect to gain valuable insights and takeaways from our thorough examination of this complex and significant topic. Can't wait for you to join us To connect with Catherine: Website: https://plantandremedy.com/ Instagram: https://www.instagram.com/catherinevantassell/ To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: To work with the world's best plant-based coach, Maxime Sigouin visit his

In this episode, I'm thrilled to have Catherine Van Tassell, a remarkable licensed clinical social worker and PA, joining me. We're diving deep into the intricate world of food addiction. Together, we'll explore what exactly food addiction is, uncover its biological underpinnings, and discuss the current understanding of this issue. Though not officially recognized as a diagnosis, there's an expanding body of scientific research we're excited to share with you. Our conversation will cover everything from diagnostic criteria and prognosis to the various treatment options available. As you listen, expect to gain valuable insights and takeaways from our thorough examination of this complex and significant topic. Can't wait for you to join us To connect with Catherine: Website: https://plantandremedy.com/ Instagram: https://www.instagram.com/catherinevantassell/ To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: To work with the world's best plant-based coach, Maxime Sigouin visit his

In the podcast, I discuss the power of the brain and how changing our thoughts can transform our lives. I share my personal experiences and interviews with successful individuals who have changed their lifestyles and regained their health. I describe the brain as a three-pound organ that uses 20% of our glucose each day. I emphasize the importance of understanding that our thoughts shape our reality and habits, and that we have the ability to change and adapt through neuroplasticity. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: To work with the world's best plant-based coach, Maxime Sigouin visit his website: www.fitvegancoaching.com To learn plant-based cooking and get your medical questions answered join The Healing Kitchen taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen To be a part of a community of people living a plant-based lifestyle to improve their health and who support each other, join the Dr. Laurie Marba

In the podcast, I present the findings of a study on the quality of plant-based diets and sleep. The study found that those with unhealthy plant-based diets had a higher likelihood of poor sleep quality compared to those with healthy plant-based diets. I discuss how consuming processed and unhealthy plant-based foods can negatively impact sleep. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: To work with the world's best plant-based coach, Maxime Sigouin visit his website: www.fitvegancoaching.com To learn plant-based cooking and get your medical questions answered join The Healing Kitchen taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen To be a part of a community of people living a plant-based lifestyle to improve their health and who support each other, join the Dr. Laurie Marbas Facebook Group. Click here to join the Facebook group: https://www.facebook.com/groups/2243918745797935

In sharing my personal experiences and examples, I highlight how stress, illness, and medications can affect blood sugar levels. I emphasize the importance of being mindful of these factors and the need to discuss them with a healthcare professional if necessary. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: To work with the world's best plant-based coach, Maxime Sigouin visit his website: www.fitvegancoaching.com To learn plant-based cooking and get your medical questions answered join The Healing Kitchen taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen To be a part of a community of people living a plant-based lifestyle to improve their health and who support each other, join the Dr. Laurie Marbas Facebook Group. Click here to join the Facebook group: https://www.facebook.com/groups/2243918745797935

In sharing my personal journey, I talk about how two patients changed my life by introducing me to a plant-based diet. The first patient's daughter had helped her transition to a healthier diet and reduce her medication for attention deficit disorder. This revelation prompted me to delve into the science behind plant-based diets, ultimately leading me to adopt the lifestyle myself. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: To work with the world's best plant-based coach, Maxime Sigouin visit his website: www.fitvegancoaching.com To learn plant-based cooking and get your medical questions answered join The Healing Kitchen taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen To be a part of a community of people living a plant-based lifestyle to improve their health and who support each other, join the Dr. Laurie Marbas Facebook Group. Click here to join the Facebook group: https://www.facebook.com/groups/22439187457979

In the discussion, I explore the pros and cons of wearing continuous glucose monitors (CGMs) for individuals with and without diabetes. I highlight how CGMs can provide valuable insights into nutritional choices and optimize athletic performance. However, I also caution against becoming overly obsessed with blood sugar levels and emphasize the importance of understanding the context of fluctuations in order to make informed choices. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: To work with the world's best plant-based coach, Maxime Sigouin visit his website: www.fitvegancoaching.com To learn plant-based cooking and get your medical questions answered join The Healing Kitchen taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen To be a part of a community of people living a plant-based lifestyle to improve their health and who support each other, join the Dr. Laurie Marbas Facebook Group. Click here to join the Facebook g

In this podcast, I discuss my favorite plant-based products. I mention Whole Harvest, a company that delivers delicious plant-based foods. I also recommend Truemade ketchup and barbecue sauces, as well as Robesleston and his PlantStrong products. I mention Flintstrong granola and nuts.com for purchasing beans, nuts, seeds, and more. I discuss using chickpea flour as a substitute for regular flour and recommend Banza pasta made from chickpeas. I also mention using Bob's Red Mill ground flaxseed and 365 fat-free marinara sauce for healthier pasta dishes. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: Whole Harvest is redefining the way you eat. Their meals are not only delicious but also 100% whole food, plant-based, without any compromise. Use the discount code PLANTS30 to receive $30 off your first order. Visit https://wholeharvest.com/drmarbas and place your order today! To work with the world's best plant-based coach, Maxime Sigouin visit his website: www.fitvegancoaching.co

In my latest podcast episode, I had the honor of speaking with Dr. Kim Williams about crucial topics like cholesterol and hypertension. I was particularly interested in his treatment strategies for patients who continue to have high cholesterol levels despite adopting healthier lifestyles. Dr. Williams introduced the 'prevent calculator', a new tool that considers kidney disease in its assessment. He underscored the importance of addressing key risk factors, such as smoking and diabetes. Additionally, he explained how different types of LDL cholesterol affect artery health and discussed the connection between smoking and oxidized LDL. Notably, Dr. Williams mentioned that the prevent calculator has been updated to focus on social determinants of health, moving away from including race as a factor. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: To work with the world's best plant-based coach, Maxime Sigouin visit his website: www.fitvegancoaching.com To learn plant-based cooking

In this podcast episode, I discuss losing weight and provide tips for those who are struggling. I emphasize the importance of following a whole food plant-based diet, which helps create a caloric deficit. I also mention the significance of maintaining muscle mass and suggest a moderate calorie deficit of 150 to 200 calories per day. I advise tracking calories using apps like Chronometer or MyFitnessPal and recommend measuring food portions to gain a better understanding of current consumption. I share my own experience and how perimenopause affected my weight loss journey. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: Whole Harvest is redefining the way you eat. Their meals are not only delicious but also 100% whole food, plant-based, without any compromise. Use the discount code PLANTS30 to receive $30 off your first order. Visit https://wholeharvest.com/drmarbas and place your order today! To work with the world's best plant-based coach, Maxime Sigouin visit his website: ww

In the podcast, I cover the topic of using supplements for blood sugar management and highlight the need to consult with a healthcare provider before starting any supplements. I provide information on supplements like alpha lipoic acid (ALA), chromium, cinnamon, berberine, and magnesium, discussing their potential benefits in managing peripheral neuropathy, enhancing insulin action, and improving glycemic control. I also mention possible side effects and dosage recommendations for each supplement. However, I stress throughout the podcast the importance of getting individualized advice from a doctor. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: To work with the world's best plant-based coach, Maxime Sigouin visit his website: www.fitvegancoaching.com To learn plant-based cooking and get your medical questions answered join The Healing Kitchen taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen To be a part of a community

In the podcast, I discuss the use of a continuous glucose monitor (CGM) and how it can provide personalized insight into glucose levels. I explain how this tool can help individuals make better nutritional choices and manage their blood sugar more effectively. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: To work with the world's best plant-based coach, Maxime Sigouin visit his website: www.fitvegancoaching.com To learn plant-based cooking and get your medical questions answered join The Healing Kitchen taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen To be a part of a community of people living a plant-based lifestyle to improve their health and who support each other, join the Dr. Laurie Marbas Facebook Group. Click here to join the Facebook group: https://www.facebook.com/groups/2243918745797935

In the podcast, I discuss the impact of high blood sugars on cholesterol levels and overall lipid metabolism. I explain how high blood sugars can lead to insulin resistance, altered lipid metabolism, and increased levels of VLDL and LDL cholesterol, which can contribute to the development of atherosclerosis. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: Whole Harvest is redefining the way you eat. Their meals are not only delicious but also 100% whole food, plant-based, without any compromise. Use the discount code PLANTS30 to receive $30 off your first order. Visit https://wholeharvest.com/drmarbas and place your order today! To work with the world's best plant-based coach, Maxime Sigouin visit his website: www.fitvegancoaching.com To learn plant-based cooking and get your medical questions answered join The Healing Kitchen taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen To be a part of a community of people living