How To Health Podcast With Laurie Marbas, Md, Mba

In this episode, I, a family medicine physician with nearly 13 years of experience in whole food plant-based living, provide an in-depth guide on how to start a plant-based diet. I address common concerns and challenges that often come up when transitioning to this lifestyle and offer practical solutions to help you overcome them. I also share the benefits that my family and thousands of patients have experienced from adopting this way of eating. Be sure to download my free 11-page guide for additional insights and tips. I’ll also cover quick, impactful changes you can make in your daily life to embrace a healthier diet. Don’t forget to subscribe and share the episode with anyone interested in learning more about whole food plant-based eating! 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 l

In this episode, I, Dr. Laurie Marbas, a board-certified family and lifestyle medicine physician, talk about the critical role exercise plays in improving sleep quality. I dive into the physiological mechanisms behind how exercise boosts sleep, especially its ability to increase slow wave sleep (SWS), which is the deep, restorative phase of rest. I also emphasize the importance of aerobic exercise and how regular physical activity positively impacts both the central nervous system and body regulation systems. Tune in to learn practical tips on the types and amounts of exercise you should add to your routine for better sleep. Don’t forget to subscribe to the channel and check out the weekly health newsletter for more insights! 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

In this episode, I talk about the widespread issue of burnout that affects everyone, from adults to children. Broadcasting from Oceanside, California, I share my personal journey of simplifying my life by living full-time in an RV, which helped me face the emotional and mental challenges of burnout. I highlight how the fast-paced demands of modern life can create constant pressure and overwhelm, urging you to recognize the signs of burnout and the importance of slowing down. Tune in to hear my insights on managing stress and prioritizing self-care in today’s relentless world. 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 a

I also talked about the clutter in our minds, comparing it to a hoarder's house, and how stepping into the present moment can clear this mental clutter. Mindfulness, whether through walking, listening, or simply being, can create this much-needed space. Practical tips for creating space include scheduled downtime, digital detoxes, and practicing mindfulness in daily routines. I emphasized the importance of mindful walking, which has significantly impacted my peace and clarity. Journaling can also be a powerful tool to process emotions and past events, helping to put them to rest. I encouraged prioritizing and delegating tasks to avoid feeling overwhelmed and suggested creative outlets like drawing, music, or writing as therapeutic activities. Physical activity and nature time are also essential for mental well-being. Mindful breathing techniques, such as box breathing and 4-7-8 breathing, can help manage stress by engaging the parasympathetic nervous system. Lastly, setting boundaries is crucial to maintai

Hello everyone, In today's episode, I delved into a simple yet often overlooked aspect of weight loss and energy enhancement: hydration with water. As a board-certified family and lifestyle medicine physician, I've seen firsthand how proper hydration can transform lives. Here’s a summary of what we covered: Key Points Discussed: Cellular Hydration and Metabolism: Proper hydration aids cellular functions, enhancing metabolic activities like protein synthesis and lipid metabolism, which boosts energy expenditure. Thermic Effect of Water: Drinking water temporarily increases energy expenditure as the body works to heat the ingested water to body temperature. Studies show that 500 mLs of water can increase metabolic rate by about 30% for over an hour. Hormonal Balance and Appetite Regulation: Adequate hydration helps regulate hunger and satiety hormones, preventing the misinterpretation of thirst signals as hunger, thus reducing caloric intake. Kidney Function and Toxin Removal: Hydration supports kidne

Good morning, everyone! In today's episode, I delved into the pros and cons of a plant-based diet, drawing from my extensive experience with thousands of patients across the United States. Pros of a Plant-Based Diet Improved Heart Health: Plant-based diets are rich in fiber, vitamins, and minerals, and low in saturated fats, which significantly reduce the risk of heart disease. Weight Management: Many patients have experienced significant weight loss, ranging from 5 to 350 pounds, by adopting a plant-based diet. Reduced Risk of Certain Cancers: The antioxidants and phytochemicals in plant foods help the immune system detect and eliminate cancer cells. Diabetes Prevention and Management: A plant-based diet can dramatically lower blood sugar levels and reduce insulin resistance. Environmental Sustainability: Plant-based diets have a lower environmental footprint, requiring less land, water, and energy to produce. Digestive Health: High fiber content in plant-based diets promotes a healthy gut microbiome.

In this episode, I share a personal story about my dog Daisy, a 60-pound mixed breed we rescued from Boulder, Colorado. Recently, Daisy underwent surgery for a torn cruciate ligament, which is essentially the canine equivalent of an ACL tear. The recovery process has been quite an experience, involving baby gates, the cone of shame, and even spoon-feeding her meals. Through this journey, Daisy has taught me several valuable lessons about mindfulness and living in the present. Despite her discomfort and the unfamiliar situation, Daisy has shown adaptability and resilience. She has also strengthened our bond through trust and connection, accepting help without resistance. I reflect on how Daisy's behavior can teach us about living in the moment, being adaptable, nurturing relationships, and starting small. For instance, Daisy's willingness to eat from a spoon after initially refusing food from her bowl highlights the importance of taking small steps and being open to change. Additionally, I discuss the signi

Today, we delved into the topic of menopause and debunked seven common myths surrounding it. As a board-certified family and lifestyle medicine physician with decades of experience, and someone currently going through menopause myself, I felt it was crucial to address these misconceptions. Key Points Discussed: Menopause Happens Suddenly: Contrary to popular belief, menopause is a gradual process that begins with perimenopause, which can start several years before the final menstrual period. Menopause Only Affects Older Women: While the average age of menopause is around 51, it can start earlier due to factors like genetics, smoking, and certain medical treatments. Menopause Always Causes Symptoms: Symptoms vary widely among women. Some may experience intense symptoms like hot flashes and mood swings, while others may have mild or no symptoms at all. Weight Gain is Inevitable with Menopause: Although common, weight gain is not unavoidable. Hormonal changes can contribute to weight gain, but lifestyle adj

In today's episode, I shared my contemplative mood inspired by a beautiful morning walk. I delved into the elusive nature of happiness, discussing how we often chase it as if it were a tangible object, only to find it slipping through our fingers. I emphasized that happiness is a concept we construct in our minds, often tied to specific achievements or circumstances, which leads to fleeting moments of joy followed by a return to unease. I explored the idea that suffering is an inherent part of life, particularly in Western societies where we are surrounded by abundance and expect constant happiness. Using the weather as an analogy, I illustrated how our perceptions of good and bad are subjective and based on personal constructs. A significant part of the discussion was about finding happiness in the face of death, whether it be physical death or the end of certain life circumstances. I shared a personal anecdote about experiencing profound joy from something as simple as finding an Asian pear in a hotel fru

Good morning, everyone! In today's episode, I delved into a topic that has significantly impacted my own life recently: the psychological benefits of minimalism and how reducing possessions can improve mental health and decrease stress. Recently, I've embarked on a journey of full-time RV living, which has brought me closer to nature and new adventures, while also positively affecting my mental health. I discussed the science behind how possessions and clutter can affect mental health. Research shows that a cluttered environment can lead to increased stress, anxiety, and feelings of being overwhelmed. On the other hand, a minimalist lifestyle promotes mental clarity, reduces stress, and enhances overall well-being. I shared my personal experiences of transitioning to RV life, highlighting the stress relief that comes from releasing unnecessary possessions and focusing on what truly matters. Living in an RV necessitates minimalism due to limited space, which has made me more mindful and thoughtful about wha

Good morning, everyone! In today's episode, we had a special and somewhat unusual guest, Mr. Sumo, who helped us tackle common comments and misconceptions about plant-based diets. Mr. Sumo, a plant himself, communicated through signs, and we had a fun and light-hearted discussion addressing typical questions and remarks people make about plant-based eating. We covered several points, including: Protein Concerns: Addressing the myth that it's hard to get enough protein on a plant-based diet with a humorous twist. Plant Feelings: Responding to the idea that plants have feelings too, with a playful comment. Missing Bacon: Highlighting how avocado can be a versatile and satisfying alternative. Rabbit Food: Countering the notion that plant-based diets are just "rabbit food" with a witty remark. I shared a personal story about living in a small town and dealing with someone who tried to poke fun at my vegan lifestyle by buying raffle tickets for a side of beef. Using humor, I turned the situation around and s

In this episode, I wanted to share more about why I practice medicine the way I do and why I left traditional medicine. I was inspired by a neurosurgeon who left medicine after realizing that lifestyle changes could help patients heal without surgical intervention. This resonated with me deeply, as I have always been passionate about helping people heal, a passion that started when I was 10 years old, inspired by my sister's recovery from illness. I pursued a career in family and lifestyle medicine, and after years of practicing in various settings, including the Air Force and a traditional medical practice, I discovered the profound impact of a whole food plant-based diet. This discovery led me to start my own practice, Plant-Based Health, which we eventually sold to John Mackey of Whole Foods. Throughout my journey, I've seen incredible transformations in my patients, from reversing diabetes to reducing inflammation and improving overall health. However, I became frustrated with the limitations of tradit

In this episode, I, Dr. Laurie Marbas, discuss the top seven foods you should incorporate into your diet to help with weight loss and improve insulin resistance. As a board-certified family and lifestyle medicine physician, I emphasize the importance of low glycemic, high fiber, and high protein plant foods. I start by highlighting lentils, which are nutrient powerhouses rich in protein, fiber, iron, magnesium, and B vitamins. Next, I talk about chickpeas, also known as garbanzo beans, which are great for making hummus and are high in folate, iron, and polyunsaturated fats. Black beans are another excellent choice, rich in fiber, protein, and magnesium, which helps relax blood vessels. Kidney beans are also beneficial, providing folate, copper, manganese, and iron. I then discuss the benefits of soy products like tofu and tempeh, which contain phytoestrogens that can help with menopausal symptoms and are great for bone and liver health. Quinoa is another versatile option, being a low glycemic whole grain ri

Hello everyone! In today's episode, I shared five transformative experiences and decisions that have significantly impacted my life, and I hope they can inspire you too. 1. Embracing Lifestyle Medicine I discussed how discovering lifestyle medicine was a game-changer for me. It allowed me to move beyond the constraints of traditional medicine, focusing on preventing, treating, and even reversing chronic diseases through holistic approaches like nutrition, exercise, stress management, and social connections. 2. Adopting Minimalism and a Nomadic Lifestyle I shared my journey of living in an RV full-time with my husband and dog, Daisy. Embracing minimalism has brought a sense of freedom and lightness, allowing us to travel, enjoy nature, and live more intentionally. 3. Integrating Technology into Healthcare I talked about my experience with telemedicine, starting back in 2017. This approach has enabled me to reach and help patients across the country, emphasizing the power of a plant-based diet and lifesty

Good morning, everyone! Today, I wanted to discuss the enemies of gratitude, inspired by my recent experiences while traveling. As I've been attending the American College of Lifestyle Medicine Conference and spending time in Boston with my daughter, I've been reflecting on what can diminish our sense of gratitude. I shared nine key factors that can detract from our gratitude: Entitlement: Feeling entitled to certain outcomes can overshadow our recognition of what we already have. Envy: Focusing on what others have can make it difficult to remain grateful for our own blessings. Materialism: Constantly seeking material possessions to fill a void can detract from our sense of gratitude. Negative Bias: Our natural tendency to focus on negative aspects can crowd out gratitude. Habituation: Becoming accustomed to the good things in life can lead us to take them for granted. Comparison: Comparing our lives to others often leads to feelings of lack. Busyness: Being overly busy can prevent us from appreciatin

Hello, everyone! In today's episode, I delved into the fascinating world of spices, exploring not only how they can enhance the flavor of your meals but also their significant health benefits. Drawing from both research and my clinical experience, I discussed a variety of spices and their potential positive impacts on health. We started with turmeric, which I take daily for its anti-inflammatory and antioxidant properties. Adding black pepper to turmeric increases its bioavailability significantly. I also highlighted its neuroprotective effects, particularly against age-related diseases like dementia. Next, we talked about cinnamon, which is excellent for blood sugar regulation and lipid metabolism. I often recommend it to my patients dealing with cholesterol issues. Ginger was another key spice, known for its ability to ease nausea and aid digestion. I shared a personal story about how ginger tea helped me during my pregnancies. Garlic was another highlight, especially for its immune-boosting properties a

In this episode, I delve into the often controversial topic of soy and its health benefits, addressing common misconceptions and highlighting the latest scientific research. Many people follow outdated advice from various health gurus, but it's crucial to stay updated with current science. I discuss the three main isoflavones found in soy: genistein, daidzein, and glycitein, explaining their roles and how they interact with estrogen receptors in the body. These isoflavones can act as both estrogen agonists and antagonists, depending on the tissue they bind to, which can have varying effects on health. Key benefits of soy isoflavones include: Breast Cancer Prevention: Soy isoflavones can lower breast cell proliferation and alter estrogen receptor signaling, reducing cancer risk. Bone Health: They help prevent bone loss in post-menopausal women and maintain bone mineral content. Cardiovascular Health: Soy improves lipid profiles, lowers LDL and triglycerides, and has anti-inflammatory effects. Menopausal

In today's episode, I delved into the topic of resisting healthy habits and changes in our lives. Whether it's exercise, eating healthy, or improving sleep, resistance is a common experience for everyone, even elite athletes. I shared my personal struggles with increasing my racing distance and how I've learned to turn into resistance rather than fight it. I outlined several steps to help manage and understand resistance: Recognize the Resistance: Acknowledge the mental process causing resistance without judgment. Mindful Breathing: Use deep breathing techniques to anchor yourself and create a pause. Explore with Curiosity: Investigate the resistance with curiosity, identifying physical sensations, emotional states, and triggers. Acceptance: Embrace discomfort as part of the human experience and understand that it will pass. Uncover Underlying Needs: Reflect on whether the resistance reveals unmet needs or misalignments with your values. Adjust and Adapt: Make necessary adjustments to your routine or a

In this episode, I, Dr. Laurie Marbas, delve into the topic of menopausal belly fat, debunking common myths and providing actionable advice. As a board-certified family and lifestyle medicine physician, I aim to help people achieve optimal health through simple habit adjustments and understanding the difference between fact and fiction. We start by addressing the myth that menopausal belly fat is inevitable. While hormonal changes can lead to weight gain around the abdomen, it's not a foregone conclusion. I explain the difference between visceral fat and subcutaneous fat and emphasize that lifestyle changes can mitigate these effects. Next, I tackle the misconception that you can't lose belly fat after menopause. Although it may be more challenging, it's entirely possible with the right combination of diet, exercise, and lifestyle modifications. I share my personal experiences and those of my patients to illustrate this point. I also debunk the idea that only cardio can reduce menopausal belly fat. Strengt

Hi everyone! In today's episode, I came to you from the beautiful outdoors of Colorado to discuss a topic close to my heart: simplifying your way to health and happiness. I believe it's entirely possible, and I shared some personal insights and practical tips to help you achieve this. Simplifying Diet Whole Food Plant-Based Diet: Emphasized the importance of a minimalist approach to a whole food plant-based diet. Tips: Simplify your pantry by focusing on whole, unprocessed foods. Create a simple meal plan to reduce decision fatigue. Batch cook staples like grains and beans. Practice mindful eating to appreciate your food more. Simplifying Exercise Minimalist Workouts: Opt for exercises that require minimal equipment, such as walking, running, yoga, or bodyweight exercises. Tips: Focus on quality over quantity with short, effective workouts. Maintain consistency for long-term benefits. Embrace nature to enhance your physical and mental well-being. Simplifying Sleep Sleep Sanctuary: Create a peac