How To Health Podcast With Laurie Marbas, Md, Mba

In today's episode, I delved into the top five reasons why a plant-based diet can help reverse type 2 diabetes. While not everyone can reverse their condition, those diagnosed within the last 10 years have a good chance. Here are the key points discussed: High Dietary Fiber: Plant-based foods are rich in fiber, which slows down the absorption of blood sugar. Consuming non-starchy vegetables before starchy ones can help manage blood sugar levels effectively. Weight Management: Whole food plant-based diets are typically lower in calories, leading to weight loss and reduced abdominal fat. This enhances insulin sensitivity and better blood sugar control. Lower Saturated Fat Intake: Plant-based diets are naturally lower in saturated fats, which are primarily found in animal products. Reducing saturated fat intake helps clear out fat stored in muscles and the liver, improving insulin sensitivity. Improved Insulin Sensitivity: Transitioning from a high-fat, low-carb diet to a high-carb, low-fat plant-based diet

Hello, everyone! In today's episode, I addressed a frequently asked question from our viewers: "What do I eat in a day?" As some of you may know, my husband, our dog Daisy, and I have recently started living in an RV full-time, which has slightly altered our eating habits but not significantly. My Daily Diet Fruits: Blueberries: My absolute favorite. I even had to label my packs to keep my kids from eating them all. Stone Fruits: Seasonal, like plums and Palisade peaches from Colorado. Bananas: We freeze them for smoothies. Beans: A staple in my diet, including pinto beans, black beans, and chickpeas. I grew up eating beans daily. Grains: We use microwaveable grains like cilantro jasmine lime rice and Seeds of Change quinoa, which are convenient and tasty. Meals: Bowls: Combining grains, beans, and veggies. Wraps: Using healthy tortillas filled with beans, rice, and veggies. Soups: Pre-made vegan soups from Whole Foods, often enhanced with extra beans. Smoothies: A regular breakfast choice. Mue

In today's episode, we continue our series on female hormones, focusing specifically on testosterone. While testosterone is often associated with male traits, it plays a crucial role in women's health as well. Key Points Discussed: Production and Regulation: Testosterone in women is produced by the ovaries and adrenal glands. The ovaries secrete testosterone as part of the overall balance of sex hormones. Functions of Testosterone in Women: Muscle Mass: Helps build muscle mass and strength. Bone Health: Important for preventing osteoporosis. Libido: Significant for sexual desire and arousal. Mood and Energy: Can impact mood and energy levels. Cognitive Health: Emerging research suggests it may play a role in brain health. Testosterone Levels Over Time: Peak in mid to late 20s and gradually decline with age. By menopause, levels are about half of their peak. Symptoms of Low Testosterone: Decreased libido, fatigue, mood changes, muscle weakness, and cognitive difficulties. Testosterone Therapy:

Hello everyone! In today's episode, we delved into the fascinating world of progesterone, the second hormone in our five-day series on key hormones. Yesterday, we covered estrogens, so be sure to check out that episode if you missed it. Over the next few days, we'll explore FSH, LH, and testosterone. As a board-certified family and lifestyle medicine physician, and a woman experiencing perimenopause and menopause, I felt it was crucial to discuss these hormones and their impact on our bodies. Many women in their 40s, 50s, 60s, and beyond are navigating these changes, and it's important to understand how lifestyle and hormone replacement therapy (HRT) can help. Progesterone is often associated with pregnancy and reproduction, but it plays many other roles in our bodies. It helps regulate the menstrual cycle, supports metabolic processes, and has significant effects on brain health and mood. Progesterone also modulates the immune system, affects digestive health, and is crucial for sleep quality, especially i

In today's episode, I addressed a common question about managing menopause symptoms, particularly sleep issues, without using hormones. This is especially relevant for women with a history of breast cancer where hormone treatments are not advisable. Key Points Discussed: Lifestyle and Behavioral Strategies Sleep Hygiene: Maintain a consistent sleep schedule to align with your circadian rhythm. Develop a relaxing bedtime routine to increase melatonin production and reduce cortisol levels. Optimize your sleep environment to be cool, dark, and quiet. Diet and Hydration: Follow a whole food plant-based diet to reduce inflammation and improve overall health. Limit caffeine and alcohol intake as they can disrupt sleep. Stay hydrated but reduce fluid intake before bed to avoid nighttime awakenings. Physical Activity: Regular exercise can improve mood and regulate circadian rhythms. Avoid intense exercise close to bedtime; opt for relaxing activities like evening walks. Non-Hormonal Treatments Cognitiv

Hello everyone! In today's episode, we delved into the top 10 foods that can help manage symptoms of perimenopause and menopause. As a board-certified family and lifestyle medicine physician specializing in plant-based nutrition, I, Dr. Laurie Marbas, shared insights on how specific plant foods can alleviate some of the challenging symptoms associated with these life stages. Key Points Discussed: Soy Products: Soy contains isoflavones, which are phytoestrogens that mimic estrogen in the body, helping to balance hormones and reduce menopausal symptoms like hot flashes and vaginal dryness. Flax Seeds: Rich in lignans and omega-3 fatty acids, flax seeds can help balance hormone levels and improve menopausal symptoms, including hot flashes. Leafy Greens: High in calcium, vitamin K, and magnesium, leafy greens support bone health, muscle function, and overall energy levels. Nuts and Seeds: These provide healthy fats and magnesium, which are crucial for heart health, hormone production, and overall energy leve

Hello everyone, I'm Dr. Laurie Marbas, a board-certified family and lifestyle medicine physician currently living full-time in an RV. In today's episode, I delve into the topic of stress and introduce a powerful tool called cognitive reappraisal, which is rooted in cognitive behavioral therapy (CBT). I start by sharing some personal experiences, including the stress of selling my house and moving into an RV, to illustrate how stress can impact our lives. I then explain the concept of cognitive reappraisal, a psychological strategy that helps alter the way we interpret stressful situations to change our emotional responses. The process involves four steps: 1. Identify Negative Thoughts: Recognize and identify the negative or unhelpful thoughts that arise in response to a stressor. 2. Challenge Negative Thoughts: Examine the evidence for and against these thoughts, question their validity, and consider more balanced perspectives. 3. Reinterpret the Stressor: View the stressor in a way that reduces its emotion

Hello everyone! In today's episode, we delved into the fascinating world of estrogen, a crucial hormone that significantly impacts women's health. As a board-certified family and lifestyle medicine physician, I've been researching this topic extensively, especially after my own experiences with perimenopause and menopause. Key Points Covered: Introduction to Estrogen: Estrogen is a group of hormones primarily produced in the ovaries, but also in smaller amounts in the adrenal glands and fat tissues. There are three main types of estrogen: estradiol (common in childbearing ages), estrone (present after menopause), and estriol (produced during pregnancy). Functions of Estrogen: Regulates the menstrual cycle. Develops secondary sexual characteristics. Maintains bone health and cardiovascular health. Supports skin and hair health. Estrogen and the Menstrual Cycle: Estrogen levels fluctuate during the menstrual cycle, affecting the follicular phase, ovulation, and the luteal phase. Perimenopause and Me

In this episode, I, Dr. Laurie Marbas, a board-certified family and lifestyle medicine physician, delve into a cholesterol-lowering protocol that I've developed over the past four years through extensive research and patient experimentation. This protocol is particularly beneficial for those on a whole food plant-based diet who still struggle with high cholesterol levels. I start by explaining the importance of a plant-based diet and the common challenges my patients face, such as maintaining optimal cholesterol levels. I emphasize that while statins can be necessary for some, my goal is to improve quality of life and longevity through dietary means whenever possible. The core of my protocol involves a specific mixture to be consumed twice daily before lunch and dinner. This mixture includes: 1. Unsweetened applesauce (a quarter to half a cup) 2. Amla powder (eighth to a quarter teaspoon) 3. Psyllium husk (one teaspoon) 4. Ground flaxseed (one tablespoon) 5. Ceylon cinnamon (half a teaspoon) I also re

Good morning, everyone! In today's episode, I shared a profound realization I had during my morning walk. Despite the rain, I found myself deeply grateful for the simple invention of the umbrella, which led me down a rabbit hole of thoughts about gratitude for everyday items and experiences. I discussed how ordinary events, like making a smoothie, can foster gratitude and happiness. By dissecting the components of my smoothie, I realized the immense journey each ingredient takes to reach me, from the blueberries sourced from Maine to the Vitamix blender and the electricity that powers it. This reflection made me appreciate the interconnectedness of everything in my life. I also shared personal anecdotes from my time deployed and a missionary trip to rural Africa, highlighting how these experiences taught me to appreciate simple luxuries like showers. These moments of gratitude have helped me cultivate a mindset of contentment and joy. I emphasized the importance of using daily practices to foster gratitude

In this episode, I, Dr. Laurie Marbas, a board-certified family and lifestyle medicine physician, delve into the 10 science-backed habits that can transform your life. These habits are designed to improve your health, happiness, and overall well-being. Here's a quick rundown of what we discussed: Regular Physical Activity: Exercise is crucial for both physical and mental health. Aim for 150 minutes of moderate-intensity exercise per week, including resistance training. Whole Food Plant-Based Diet: This diet can reduce the risk of chronic diseases and improve mental health. I shared personal stories and patient experiences to highlight its benefits. Quality Sleep: Adequate sleep is essential for mental and physical health. I shared my personal journey with sleep issues and how I overcame them. Stress Management: Managing stress is vital for overall health. I discussed the impact of stress on blood sugar levels and shared mindfulness techniques that have transformed my life. Social Connections: Building an

Today, I discussed the common struggle many people face with weight loss and shared what I consider the "secret sauce" to effective weight loss. First, it's crucial to understand that many people underestimate their calorie intake. A moderate caloric deficit of 200-300 calories per day, combined with strength training, can help you lose fat while maintaining or gaining muscle mass. I've been working with Maxime Seguin from Fit Vegan Coaching and have seen great results myself, losing 10 pounds of body weight and gaining muscle. My personal fitness goals include running a half marathon in under two hours, doing a straight pull-up, and performing a pistol squat. Achieving these goals involves consistent running, weight training, and progressive overload. I also emphasize the importance of good sleep and regular movement, aiming for at least 12,000 steps a day. For those struggling with weight loss, I recommend a whole food plant-based diet and avoiding snacks between meals. A balanced plate with 50% non-star

Hello everyone! In today's episode, I delved into the relationship between a plant-based diet and diabetes management. As a physician who primarily treats diabetic patients, I shared insights on how transitioning to a whole food plant-based diet can significantly improve metabolic health. Key Points Discussed: Transitioning to a Plant-Based Diet: When I first adopted a plant-based diet 12 years ago, I was enthusiastic about the science behind it. However, I realized the importance of providing more detailed guidance to my patients. Many patients initially focused only on fruits and vegetables, neglecting other essential plant-based foods like whole grains, nuts, seeds, beans, and legumes. This led to fatigue due to insufficient calorie intake. Importance of a Balanced Plant-Based Diet: A well-rounded plant-based diet should include a variety of foods to ensure adequate calorie intake and nutrient diversity. Incorporating all types of plants, including fruits, vegetables, beans, whole grains, nuts, and

In this episode, I shared my thoughts and experiences from a beautiful sunny day in Denver, Colorado. I started by expressing my excitement about a recent interview with Nelson Campbell and Dr. T. Colin Campbell, whose book, "The China Study," had a profound impact on my life. They have an upcoming special event in December, which I highly recommend checking out. I also talked about my mixed feelings while traveling alone, as I thrive on human interaction. Despite feeling a bit bummed, I found joy in small things like running on the treadmill, enjoying a free breakfast with delicious oatmeal and toppings, and discovering an Asian pear, which surprisingly lifted my spirits. Reflecting on my experiences, I emphasized the importance of gratitude and perspective. I shared how small moments and simple pleasures can bring immense happiness. I also touched on the significance of understanding different viewpoints and being non-judgmental, especially in interactions with others. Overall, I encouraged listeners to

Hey everyone! I made it live while traveling, and I'm excited to share some tips on how to eat healthy on the go. Over the years, I've received many questions from patients about maintaining a healthy diet while traveling, and given my recent travels and body recomposition journey, I thought it would be a great topic to discuss. Key Points: Healthy Fast Food Options: Starbucks: I don't drink coffee, but I love their green and black teas. I often get oatmeal with blueberries or nuts, which can serve as a meal in a pinch. Taco Bell: Surprisingly, their black bean and rice burrito can be a healthier option when you're on the road. Grocery Stores: Whole Foods: Great for picking up fruits, vegetables, and compliant hummus. Packing Snacks: I packed freeze-dried mango, strawberries, and apples for my flight, which were delicious and convenient. Meal Delivery Services: Leaf Side Meals: Available at goleafside.com. Whole Harvest: They deliver fresh meals to hotels, which is a fantastic option for travelers.

In this episode, I delve into the fascinating Milgram experiment conducted by psychologist Stanley Milgram in the early 1960s. This series of social experiments measured the willingness of participants to obey authority figures, even when instructed to perform acts that conflicted with their personal conscience. The experiment revealed that a significant majority, 65%, were willing to administer the highest level of shocks to a learner, despite hearing their apparent suffering. I discuss how this experiment highlights the concept of a "slippery slope," where small incremental steps can lead individuals to perform increasingly severe actions. However, I also explore the idea of a positive slippery slope, where small, manageable steps can lead to substantial improvements in habits and lifestyle. For instance, starting with a short walk each day can eventually lead to a consistent exercise routine, or adding one vegetable to a meal can lead to healthier eating habits over time. I share my personal experience o

Good morning, everyone! In today's episode, I shared insights from a recent workshop with Brittany and Dr. Joel Kahn in the Healing Kitchen. We discussed heart health, focusing on high cholesterol and blood sugars. If you're interested in joining our community, visit DrMarvis.com and click on Healing Kitchen. We have live experts every month, and the price will be going up next month, so now is the best time to join. Our main topic today was the relationship between high blood sugars and cholesterol. High blood sugars, often seen in diabetes and prediabetes, can affect cholesterol levels and lipid metabolism, leading to atherosclerosis. I explained how insulin resistance, elevated triglycerides, glycation of lipoproteins, inflammation, and endothelial dysfunction contribute to this process. Dr. Kahn emphasized the importance of looking at the whole person, including genetics, lifestyle, and additional tests like carotid ultrasounds and coronary artery calcium scores. We also discussed the potential risks of

Good morning, everyone! In today's episode, I shared a deeply personal story about how two patients profoundly changed my life and career as a physician. For those who are new to the channel, I hope this gives you some insight into my journey and the transformative power of a plant-based diet. I began by recounting my move to Rifle, Colorado, after serving in the Air Force. Working as a family medicine physician in a small, rural hospital, I encountered a patient in 2012 who mentioned that meat and dairy upset her stomach. I advised her to stop consuming these foods, not realizing this was essentially a plant-based diet. When she returned 30 days later with her daughter, who had also adopted the diet and experienced significant improvements in her ADD symptoms, I was intrigued. This led me to dive into the science behind plant-based diets, starting with T. Colin Campbell's book, "The China Study." The compelling evidence I found there and in other resources like Dr. McDougall's site and the "Forks Over Kniv

Good morning, everyone! In today's episode, I delved into the profound topic of finding one's purpose in life. This subject struck me during my morning run, where I had a moment of clarity about why I push myself to achieve challenging goals, like running a half marathon under two hours. I began by exploring the concept of purpose and how many of us might lose track of it or adopt someone else's idea of purpose, leading to unfulfillment. I shared my personal journey of becoming a doctor, a dream ignited by a childhood experience and pursued despite numerous challenges, including raising three kids and caring for my grandmother during medical school. I emphasized the importance of having a clear purpose, which provides resilience and strength to overcome life's difficulties. For me, the clarity of purpose was about helping people through medicine, and this unwavering mission kept me going despite the hardships. I also discussed the process of self-discovery to find one's purpose. This involves reflecting on

In today's episode, I shared an intriguing story that I recently came across, titled "An Autobiography in Five Short Chapters" by Portia Nelson. This story, written in 1977, uses a metaphor of a hole in the sidewalk to illustrate the repetitive patterns and choices we make in life. The story is divided into five chapters, each depicting a different stage of awareness and action regarding the hole in the sidewalk. Initially, the protagonist falls into the hole unknowingly and feels helpless. Gradually, they become aware of the hole, recognize their responsibility, and eventually choose to walk around it or take a different street altogether. I reflected on how this metaphor applies to our lives, especially in the context of adopting healthy habits and making positive changes. Often, we find ourselves repeatedly falling into the same "holes" or bad habits, despite knowing the consequences. The key takeaway is that we have the power to make different choices and align our actions with our values. I also menti