How To Health Podcast With Laurie Marbas, Md, Mba

Hello everyone! In today's episode, I shared some of my favorite plant-based food products that I regularly use at home. Here are some highlights: Whole Harvest Whole Harvest: My top recommendation for delicious, plant-based meals delivered to your door. Sauces and Dressings Truemade Ketchup and Barbecue Sauces: Made from vegetables and available on Amazon. Ingredients include tomato puree, apple, vegetable puree, vinegar, salt, onion powder, and allspice. Plant Strong Products Plant Strong: Founded by Robesleston, offers oil-free and healthy options like cornbread and muffin mix, spiced lentil, and granola. Available at plantstrong.com and some grocery stores. Nuts and Seeds Nuts.com: Great for organic and non-organic beans, nuts, seeds, grains, and more. They deliver quickly and have fun packaging. Chickpea Products Banza: Chickpea-based pasta, a healthier alternative to regular pasta. Ingredients include chickpea, pea starch, tapioca, and xanthan gum. Bob's Red Mill: Offers ground flaxseed and

In this episode, I wanted to delve into the topic of gratitude and its profound impact on both mental and physical well-being. Gratitude, the act of being thankful and appreciative, can significantly promote healing in various aspects of our lives. Here are the five key reasons I discussed: Enhances Psychological Health: Gratitude increases mental strength and resilience, reducing stress and anxiety, and fostering a more optimistic outlook. This is especially helpful during difficult times, such as the loss of a loved one. Improves Physical Health: People who practice gratitude report feeling healthier and have fewer physical complaints. Gratitude encourages healthier behaviors and self-care, leading to better health outcomes, improved sleep quality, regular exercise, and a willingness to seek help for health concerns. Strengthens Relationships: Gratitude helps build and maintain strong relationships, which are crucial for emotional support during healing. Expressing gratitude to others can improve the qua

In today's episode, I shared five essential tips to help you lose weight and rebuild your relationship with food through mindful eating. Drawing from my seven years of podcast interviews and personal experiences, I emphasized the importance of savoring every bite and engaging all five senses while eating. I introduced the concept of mindful eating using the raisin experiment but with a delectable truffle from Whole Harvest instead. I discussed the significance of practicing gratitude for the food we consume, understanding its journey from farm to table, and appreciating the effort involved in its production. I also highlighted the need to limit distractions during meals, such as avoiding social media, TV, or reading, to fully focus on the eating experience. Additionally, I encouraged chewing slowly and thoroughly to aid digestion and allow the body to signal fullness, which can help in reducing calorie intake and promoting weight loss. By incorporating these mindful eating practices, you can better understa

Good morning, everyone! In today's episode, I wanted to delve into the significance of two very powerful words: "I am." As many of you know, I enjoy taking daily walks, and during today's walk, I had some thoughts that I felt compelled to share with you. I began by recounting a personal story from my childhood that shaped my career path. At the age of 10, I witnessed a family member's transformation through medical intervention, which inspired me to become a doctor. Despite numerous challenges, including being a mother of three while pursuing an MD and MBA, I held onto the belief that "I am a doctor." This affirmation guided me through the toughest times. The core message of today's episode revolves around the power of "I am" statements. These words are foundational to our sense of self and identity. When you say "I am," you are affirming something about yourself, which can shape your self-image, boost your confidence, and set the tone for your mindset and attitude. Positive affirmations like "I am strong"

I'm excited to share insights on essential lab tests for those following a plant-based diet. In this episode, I discuss the importance of various tests and what they reveal about your health. Key Lab Tests to Monitor Complete Blood Count (CBC): White Blood Cells: Low levels can indicate low inflammation, common in strict whole food plant-based diets. Red Blood Cells: Size variations can indicate deficiencies (small for iron, large for B12). Platelets: Important for clotting; levels can vary with inflammation. Comprehensive Metabolic Panel: Fasting Blood Sugar: Checks glucose levels. Kidney and Liver Function: Important for those with a history of related diseases. Electrolytes: Includes sodium and potassium. Iron and Ferritin: Iron: Essential for hemoglobin and overall health. Ferritin: Indicates iron storage; low levels can cause fatigue and other issues. Thyroid Stimulating Hormone (TSH): Important for thyroid health, especially for those on a strict plant-based diet that may lack iodine. Lip

Good evening, everyone! Today’s episode is a bit different as I’m recording later than usual due to a hectic day. I started my day on a high note, reminiscing about the joy an Asian pear brought me yesterday. Unfortunately, I couldn’t find another one today, but I remained optimistic. I’m currently in Denver for the ACLM conference, staying in a hotel. My plans to see patients and conduct podcast interviews fell through as all appointments were canceled. This unexpected free time allowed me to enjoy a sunny day and take a walk. However, I received a call about a leak in our rental condo in Boulder, which required my immediate attention. Despite the disruption, I tried to find the silver lining, thinking about what could be my "Asian pear" in this situation. I spent 90 minutes driving to and from the condo, using the time to listen to podcasts and audiobooks. One intriguing question I pondered was whether one plus one always equals two. In many contexts, such as merging businesses or combining efforts, the s

In this episode, I delve into the challenges and physiological changes associated with menopause, particularly focusing on weight gain. As someone who has recently entered this phase of life, I have developed a deeper empathy for my menopausal and perimenopausal patients and have been exploring various research and strategies to alleviate symptoms. I explain how estrogen influences fat distribution and metabolism before menopause, promoting subcutaneous fat storage and higher basal metabolic rates. However, after menopause, the decline in estrogen leads to a shift in fat storage from subcutaneous to visceral fat, which is associated with increased inflammation, insulin resistance, and metabolic changes. This shift can result in significant health risks, including heart disease and stroke. I also touch on the role of estrogen in regulating appetite hormones like ghrelin and leptin, and how its decline can disrupt hunger and satiety signals, potentially leading to increased caloric intake and weight gain. Add

Factors such as activity level, BMI, genetics, and diet play significant roles in blood sugar levels. For instance, oxidative stress from high blood sugars can damage cells, proteins, and DNA, leading to complications like inflammation, endothelial dysfunction, and insulin resistance. Continuous glucose monitors (CGMs) are invaluable for tracking these fluctuations in real-time. Interestingly, even plant-based diets can cause unexpected blood sugar spikes in some individuals. Our group discussions have revealed that starting meals with non-starchy vegetables can help manage blood sugar levels better. Elevated blood sugars can also impair the endothelium, leading to atherosclerosis and increasing the risk of heart attacks and strokes. High blood sugars can cause glycation of proteins, forming advanced glycation end products (AGEs), which are harmful. This can lead to complications with eyes, kidneys, and mental health. Blood sugar fluctuations can also affect mood and cognitive function, making it essential

Today, I wanted to take a more philosophical approach and share some thoughts I had during my morning run. Exercise often brings me clarity and openness to new ideas. I also shared a personal story about my inspiration to become a physician, which stemmed from witnessing a miraculous surgery performed on my sibling when I was ten years old. Meeting that inspiring surgeon 43 years later was a profound experience, reminding me of the ripple effects our actions can have on others. I believe in the power of being a "prescriber of hope." As physicians, we often focus on the science of health—eating whole foods, exercising, sleeping well, and connecting with others. However, the most energizing conversations with my patients are those where I offer them hope and the possibility of a different, healthier outcome. This concept of hope has been a guiding principle in my practice and personal life. I also shared how my grandmother was a beacon of hope for me during a challenging childhood, always encouraging me to pu

We all know the basics of healthy living—eating fruits and vegetables, exercising, nurturing relationships, and getting good sleep. However, the real challenge lies in our mindset and internal dialogue. I believe that understanding the psychology behind habits is crucial. I used the analogy of a seed or a nut to illustrate how habits develop. Just as a tiny seed has the potential to grow into a magnificent tree, our small, consistent actions can lead to significant changes over time. It's important to nurture these habits with care, patience, and positivity. Think of your habits as seeds that need good soil, water, and sunlight. Celebrate the small sprouts of progress and let them motivate you to keep going. When you find joy in the process, it becomes easier to stay consistent and see things differently. I also touched on the impact of our actions on others. Just as a tree provides shade and nourishment, our healthy habits can inspire and benefit those around us, including our children. By taking care of

In this episode, I discuss the five worst pieces of medical advice I've heard patients complain about receiving. I emphasize the importance of not settling for advice like "just live with it" and highlight the significance of seeking proper care for symptoms, especially during premenopause and menopause. I encourage listeners to be proactive about their health and not ignore ongoing struggles or concerns. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. To learn plant-based cooking and get your medical questions answered, join The Healing Kitchen, taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen

In this episode, I discuss the use of supplements to manage blood sugars, emphasizing the importance of consulting with a healthcare provider before adding any supplements. I delve into the potential benefits of alpha lipoic acid (ALA) for peripheral neuropathy, highlighting its antioxidant properties and suggesting a dosage of 600 milligrams twice a day. I encourage listeners to consider discussing ALA with their physicians to determine its suitability for them. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. To learn plant-based cooking and get your medical questions answered, join The Healing Kitchen, taught by Brittany Jaroudi and me! Click here to

In this episode, I delve into the importance of B12 in a plant-based diet. I explain how B12, created by bacteria, is crucial for our health and why dietary sources or supplements are necessary. I highlight the risks of B12 deficiency, even for long-term plant-based eaters, and offer insights on essential labs for plant-based individuals. Tune in for valuable information on maintaining optimal health on a plant-based diet. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. To learn plant-based cooking and get your medical questions answered, join The Healing Kitchen, taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-

In this episode, I delve into the topic of overcoming food addiction and emotional eating. I discuss how our environment and stress contribute to these issues, leading many to turn to food for comfort. I emphasize the cycle of physical and mental effects of consuming processed foods and how emotional eating can stem from various sources like boredom, stress, or trauma. I highlight the habits people unknowingly create and the shame and guilt that often follow unsuccessful attempts to change. From my perspective as a physician, I offer insights on using tools to address overeating and food addiction, especially considering the health consequences like diabetes. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscri

On this episode, I discuss common health questions I receive as a physician, such as menopause, osteoporosis, lab tests, heart disease, and weight loss. I emphasize the importance of educating healthcare providers on these topics. I also share insights on menopause, highlighting the need to address individual symptoms and experiences. Additionally, I mention upcoming expert workshops on various health topics, including plant-based labs, osteoporosis, weight loss, and menopause. Tune in for valuable information on navigating menopause and promoting overall well-being. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. To learn plant-based cooking and get yo

In this episode, I delve into the topic of fatigue during perimenopause and menopause. I explore the complexities of addressing fatigue in this stage of life and share my personal experiences and unique strategies to combat it. I discuss the importance of identifying the cause of fatigue and offer alternative solutions based on my own research and experimentation. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. To learn plant-based cooking and get your medical questions answered, join The Healing Kitchen, taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen

In this episode, I share insights from my experience wearing a Continuous Glucose Monitor (CGM) to monitor my metabolic health. I discuss the importance of CGMs in understanding blood sugar levels and how they can be beneficial for individuals at risk of type 2 diabetes or insulin resistance. I highlight the significance of using CGM data to prevent the onset of diabetes and offer to enroll listeners in a new group for the Glucose Mastermind program. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. To learn plant-based cooking and get your medical questions answered, join The Healing Kitchen, taught by Brittany Jaroudi and me! Click here to learn more: h

In this episode, I discuss the importance of interventions to improve osteoporosis, emphasizing the significance of prevention, especially for young women under 30. I encourage focusing on building bone mineral density before age 30 to prevent bone loss. Additionally, I promote an upcoming in-depth workshop with an eBook for the Healing Kitchen community, featuring expert workshops and live cooking demos. Join to learn from various experts in the field and receive personalized guidance on health needs. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. To learn plant-based cooking and get your medical questions answered, join The Healing Kitchen, taught by

Reflect on my journey to better health by understanding the decisions and actions that brought me to my current state. I consider health concerns like type 2 diabetes and obesity without judgment, but with a focus on the impact on my overall well-being. I use my past experiences as a teacher to guide me towards healing and take active steps to improve my health, starting from my kitchen. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. To learn plant-based cooking and get your medical questions answered, join The Healing Kitchen, taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen

Discover the fascinating experiment conducted by Dr. Ellen Langer in the 1970s, known as the counterclockwise study. Learn how a group of elderly men experienced remarkable changes in physical strength and rejuvenation by immersing themselves in an environment reflecting their youth. Explore the power of beliefs and how living as if they were younger selves had a profound impact on their well-being. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. To learn plant-based cooking and get your medical questions answered, join The Healing Kitchen, taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen