The Habit Healers

Thank you Marg KJ, Afsi, Lydia R, Tony, and many others for tuning into my live video with Chef Martin Oswald! This week on Habit Healers Live, Chef Martin and I turned brain science into brain food, literally. Inspired by Dr. Dominic Ng’s recommendations for the Brain Health Substack Summit happening next week, Chef Martin prepared two stunning salmon dishes designed to preserve omega-3 fatty acids and pack as many brain-boosting ingredients as possible into every bite.The result? Seven of Dr. Ng’s recommended brain health ingredients in a single recipe. Here’s what we learned.The Science Behind Today’s CookDr. Ng’s brain health food list breaks down into several key categories, and Chef Martin built today’s dishes around them:Gut-Brain Axis: Kimchi, kefir, sauerkraut, and leeks — Chef Martin chose leeks as the foundation for his vegetable sides.Cerebrovascular Blood Flow (or as I put it, “blood to the brain”): Roasted beets, spinach, and kale — beets and spinach both made it into today’s dishes.Neuroinflammation: Extra virgin olive oil, berries, and turmeric — olive oil was used in cooking, and turmeric appeared in the French spice blend.Neuroplasticity: Sardines and anchovies — a Moroccan sardine dish is coming later this week (stay tuned!).Neurotransmitters: Eggs, pumpkin seeds, and turkey — eggs showed up in the gribiche sauce, and crushed pumpkin seeds became the crust on the salmon.Dish #1: Pumpkin Seed-Crusted Salmon with Sauce GribicheChef Martin’s first dish was a thick-cut Atlantic salmon fillet with a crushed pumpkin seed crust, served over water-sautéed leeks, French lentils, beets, and spinach, topped with a classic French sauce gribiche.Key Cooking Tips for Preserving Omega-3sWhy it matters: Omega-3 fatty acids begin to oxidize at around 160°F. The whole goal is to cook salmon slowly at lower heat to preserve these essential brain nutrients.Cook skin-side down first. The skin acts as a protective barrier, shielding the omega-3-rich oils from direct heat. Sear skin-side down for 5–7 minutes on medium heat.Don’t flip too early. If the skin sticks, it’s not ready. When properly cooked, the salmon will release from the pan on its own. Use a stainless steel pan. Chef Martin recommends stainless steel to avoid particles from coated pans breaking off with use.Bring fish to room temperature first. Let salmon sit out for about 30 minutes before cooking. Cold fish won’t cook evenly, it’ll stay raw in the center.Sear the sides. A restaurant trick: briefly press the sides of the salmon against the pan to seal all around. This prevents those white protein spots from forming on top.Use the paper towel trick. After cooking, rest the salmon on a paper towel to absorb the oxidized cooking oil before plating. This is what the best restaurant chefs do.Check temperature: For home cooks, use a thermometer — 125°F is the target for medium-rare salmon that preserves the most omega-3s.Oven method alternative: You can also slow-bake salmon at 250°F for about 45 minutes (for a one-inch fillet). It comes out buttery, creamy, and incredibly nutrient-rich.About Sauce GribicheThe word of the day! Gribiche (G-R-I-B-I-C-H-E) is a classic French sauce made with hard-boiled eggs (for choline and neurotransmitter support), capers, parsley, shallots, mustard, and apple cider vinegar. The acidity of the sauce balances the richness of the salmon, a key flavor profiling principle.The Vegetable SideChef Martin kept this intentionally low-calorie to balance the richness of the fish: leeks cut into strips and water-sautéed (no butter, no oil), French lentils (recommended by Dr. Chris Miller for fiber), pre-cooked beets (for nitrates and cerebrovascular blood flow), and fresh spinach wilted in at the end.Get the full recipe for the Pumpkin Seed–Crusted Salmon with Sauce Gribiche, Roasted Beets & Leeks here. Dish #2: Matcha Salmon Noodle BowlThe second dish was inspired by Dr. Julie Brantantoni’s recommendations. Chef Martin used the belly portions of the salmon, the fattiest part with the highest concentration of omega-3s, cut into small, fingernail-sized pieces and cooked very quickly to avoid oxidizing those delicate fats.What’s in the BowlThe base is konjac noodles (also called sweet potato starch noodles), a great option for anyone managing blood sugar, as they have essentially no carbohydrates. Just rinse with hot water and they’re ready.The star is a matcha dressing made with matcha, tahini, garlic, ginger, and date syrup. Chef Martin’s advice from legendary German chef Witzigmann: when you name a sauce after an ingredient, that ingredient should be the star. Let the matcha shine.Finished with shiitake mushrooms sautéed in a touch of sesame oil (only about 30 calories to flavor an entire dish, compared to 120 calories of olive oil for the same impact), leeks, spinach, hemp seeds (plant-based omega-3s and protein, added at the very end to preserve nutrients), black sesame seeds, and fresh torn mint leaves.Full Matcha Salmon Noodle Bowl recipe coming soon.Wild vs. Farmed Salmon: What to KnowA viewer asked whether wild salmon is better than Atlantic farmed salmon, and the answer was a clear yes. Chef Martin explained that cheap farm-raised salmon often contains synthetic omega-3s and added coloring. The fish can fall apart when you lift it, a sign of how much oil has been added. Wild salmon (like coho) has a naturally darker, deeper red color.If you’re buying farmed salmon, invest in higher-quality options from reputable farms. Avoid the cheapest mass-produced options, which can come with concerns about water quality and antibiotic use.Don’t Eat Fish? Here Are Your OptionsFor those who don’t eat fish (myself included!), Chef Martin and I discussed several alternatives. You can substitute tofu or azuki beans in these dishes for protein and texture. Konjac noodles add substance without spiking blood sugar. Omega-3 supplementation (EPA and DHA) is another option, Chef Martin himself eats mostly vegetarian and takes omega-3 supplements, inspired by Dr. Dean Ornish’s 2025 Alzheimer’s study. I take omegas daily. Hemp seeds, ground flax, and chia seeds provide plant-based ALA omega-3s and can be sprinkled on any dish.What’s Coming NextMoroccan Sardine Charmoula recipe — dropping mid-week on Chef Martin’s SubstackSummary article with all Brain Health Forum recipes — coming next Saturday with Chef Martin reviewing everything together.Don’t Miss: Brain Health Substack Summit Starts Monday!Starting Monday, February 23rd at 10:00 AM Pacific, I’m going live every day next week with a different brain health expert for the Brain Health Mini Substack Summit. Half-hour live interviews each day, covering how we can increase our brain longevity. The lineup includes Julie Fratantoni, PhD on Monday, with five more experts throughout the week, and Chef Martin Oswald closing it out with a full recipe roundup.Join the Brain Health Substack Summit live here.I highly recommend subscribing to Chef Martin’s Substack for all his incredible brain health recipes, he and his wife, Carolyn, work tirelessly to bring you dishes that are as nourishing as they are delicious.Subscribe to Chef Martin’s Healing Kitchen Substack. Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe

In this episode, I’m digging into a question that sounds almost absurd until you look at the data: why is pickleball—arguably the “sweetest, safest-looking” sport in the park—sending so many people to the emergency room?Pickleball looks harmless. The court is small. The serve is underhand. The ball is basically a wiffle ball. And yet, ER records tell a different story: fractures (especially wrists), sprains, strains, and a pattern that’s hard to ignore—older adults showing up for pickleball injuries at rates that started to rival tennis. I walk through what’s really happening, and why the sport’s design quietly creates the perfect setup for falls, tendon overload, and sudden-stop injuries.I explain how two rules—the double bounce and the kitchen—shape the way your body has to move: quick lunges, short sprints, abrupt decelerations, and reactive steps at the net. It doesn’t look like sprinting, but it often acts like sprinting in bursts. And that mismatch—between what the game demands and what many bodies are prepared for—is where trouble starts.But I’m not here to villainize pickleball. In fact, I make the case for why it’s one of the most powerful “stealth health” activities out there: it’s fun enough that people actually show up, it can hit moderate intensity, and studies suggest benefits for lower-body power, cognition, and even chronic pain when it’s introduced with a smart ramp-up. The problem isn’t pickleball—it’s the gap between enthusiasm and preparation.We also get specific about the injuries that worry clinicians: the Achilles rupture story (tendons adapt slowly, even when you feel “fit”), the rare-but-serious eye injuries that can threaten vision, and the overuse problems the ER doesn’t capture—things like tennis elbow and shoulder tendinopathy that creep in when you play back-to-back without recovery.And then I give you the practical fix: how to make pickleball safer without ruining the fun. I walk through a simple warm-up framework (RAMP), the strength and balance basics that reduce fall risk, and the small decisions that matter more than people realize—court shoes, gradual play-time build, rest days, and yes, eye protection if you’re living at the net.This isn’t about playing harder. It’s about playing longer.Dr. 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 Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe

Thank you Marg KJ, Afsi, Sherrie McGraw, Eve Franco, Tony, and many others for tuning into my live video with Chef Martin Oswald! Brain Food That Actually Tastes Good: A Feast for Your Neurons (and Tastebuds)We went live today from Las Vegas to Vienna, and if you missed it, you missed a masterclass on how to turn “medical advice” into a culinary masterpiece.We are gearing up for the Brain Summit (Feb 23rd–28th), where we’ll be interviewing experts like Annie Fenn, MD , Jud Brewer MD PhD , Chris Miller MD, Julie Fratantoni, PhD, and Dr. Dominic Ng. But today wasn’t just about talking science; it was about putting Dr. Chris Miller’s anti-inflammatory protocols directly onto a plate.The goal? Decreasing stroke risk, fighting atherosclerosis, and keeping those blood vessels wide open to feed your brain.Here is the breakdown of the “strategic dishes” Chef Martin whipped up.The Strategy: Avoiding “Flavor Fatigue”Chef Martin Oswald introduced a fascinating concept today: Flavor Fatigue.When you eat a dish that tastes exactly the same from the first bite to the last, your palate gets bored. To keep healthy eating exciting, you need layers. You need a mix of hot and cold, cooked and raw, spicy and tart.Here is how he built the ultimate Anti-Inflammatory Bowl.1. The Roasted BaseMartin didn’t just throw veggies on a pan; he layered the antioxidants:* The Power Move: He started with cauliflower (cruciferous) and dusted it with turmeric.* The Fiber: Chickpeas went in for their soluble fiber to help grab cholesterol and feed gut bacteria.* The Spice: He used Garam Masala. It’s Martin’s favorite spice blend because it is loaded with high-polyphenol spices like clove.Chef’s Tip: Watch your oil. Instead of free-pouring olive oil, Martin suggests using a teaspoon or even a splash of water to keep the calorie density low, which is crucial for stroke prevention.2. The “Raw” element (Vital for Vitamin C)Here is something we often forget: Vitamin C is heat-sensitive. If you cook your peppers or fruits, you lose a significant amount of that nutrient.To solve this, Martin created a raw Purple Coleslaw right in the middle of the bowl:* The Crunch: Red cabbage (the cheapest, most effective antioxidant bang for your buck).* The Surprise: He added blueberries directly into the slaw instead of raisins.* The Dressing: A mix of tahini, lemon juice, and a touch of date syrup to break down the cabbage fibers.3. The Endothelial BoostersTo finish the bowl, he added cooked beets and raw arugula. Why? Nitrates. These are essential for the endothelial lining of your blood vessels, ensuring good blood flow to the brain.Get the Full Anti-Inflammatory Bowl Recipe Here.Dessert: “Carolyn’s Clafoutis” (The Healthy Remake)We can’t talk brain health without talking about berries. Dr. Jud Brewer loves them, and so do we.Martin’s wife, Carolyn, makes a healthy version of the classic French Clafoutis, that usually loaded with heavy cream, butter, and sugar. Martin is sharing her recipe and how she turned it into a brain-healthy powerhouse without sacrificing that custard-like texture.The 5-Ingredient Fix:* Frozen Blueberries: He used frozen because they are picked at peak ripeness and retain their nutrients.* The Liquid: Almond milk (or oat milk) mixed with a little yogurt for acidity.* The Binder: Tapioca flour (or arrowroot) mixed with almond flour.* The Omega-3s: Soaked ground flaxseeds.* The Sweetener: A touch of date sugar or maple syrup.The result? A purple, custard-like treat that melts in your mouth, minus the saturated fat.Eat the RainbowBy the time Martin finished plating, we counted nearly 15 different plants in just one meal. From the shiitake mushrooms to the fresh parsley garnish, this is what gut diversity looks like.Read my article on “The Rainbow Plate: A System So Simple It Will Change the Way You Eat Forever”Coming Up NextWe are back next Wednesday for another live cooking session. We’ve covered veggies and berries; next week, we are diving into healthy fats. Martin will be demonstrating the smart way to cook Salmon (for those who eat fish) so you don’t destroy the delicate Omega-3s with high heat.See you then! Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe

In this episode, I’m sharing a movement that looks a little ridiculous… but tells you a lot about your body in seconds: the duck walk—walking forward while staying in a deep squat.I take you back to where it actually came from: not fitness, but medicine. In the 1950s, orthopedic surgeons used the duck walk as a quick stress test for knee problems—especially the meniscus—because deep bending under body weight can reveal issues fast. And that’s exactly why it’s so interesting: it’s not just an exercise, it’s a snapshot of your mobility, strength, balance, and joint tolerance all at once.I break down what the duck walk really is (deep squat + tiny controlled steps), why it feels brutally hard almost immediately, and what’s happening under the hood—your quads and glutes staying “on” the whole time, the higher energy cost, and the balance/proprioception challenge that makes most people wobble at first.Then I share my own story: after breaking my left ankle and spending weeks in a boot, I struggled to fully get my mobility back—even when I stretched. The duck walk surprised me. It helped restore ankle dorsiflexion, made my deep squat steadier, and the improvement was noticeable enough that I kept it as a long-term practice.But I’m also very clear about the fine print. This movement asks a lot from your knees. I walk through the key structures it stresses (patellofemoral joint, tibiofemoral joint, meniscus), the warning signs that mean you should stop (sharp pain, swelling later, catching/locking, giving way), and who should skip it or only do it with guidance.Finally, I give you the practical “how”: treat it like a skill, start supported, keep steps small, modify the depth, and progress through simple phases over a few weeks instead of turning it into a knee lottery. If you want a fast way to assess where your weak link is—ankles, knees, balance, or strength—this episode will help you figure it out and build it safely.Dr. 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 Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe

Thank you Rod Miller, Afsi, Diane J Jacobs, Ann Therriault, and many others for tuning into my live video with Chris Miller MD! You Are Only as Old as Your EndotheliumWe often ask, “How is your blood pressure?” or “How is your cholesterol?” But when was the last time anyone asked you, “How are your blood vessels?”In this chat, Chris Miller MD and I stop looking at the heart as just a pump and start looking at the pipes. We specifically look at the endothelium. This is a layer one cell thick that lines your entire vascular system. It is your lifeline to every organ in your body. If it ages faster than you do, you are in trouble.The Damage Dealers: Oxidative StressYour endothelium is sensitive. It is actually an endocrine system, not just a wall. What makes it stiff and rigid?* The Usual Suspects: Spiking blood sugar, high salt intake, and ultra-processed foods damage the lining.* The Silent Killer: Oxidative stress. Think of this as biological rust from pollution, smoke, or just the metabolic waste of living.* The Lifestyle Hit: Lack of exercise makes vessels stiff while chronic stress clamps them down and makes them rigid.The Healing Habits ProtocolYou do not need a complete life overhaul overnight. Dr. Chris suggests small habits that compound. 1. The Exercise Prescription* Just Walk: It is arguably the best thing for vascular relaxation.* Add Resistance: Even two days a week makes a difference.* The Secret Weapon: Yoga and stretching improve vagal tone. This helps relax stiff vessels even further.2. The Menu* Nitric Oxide Boosters: Beets, arugula, and leafy greens help the endothelium produce nitric oxide to dilate naturally.* The Protector: Vitamin C is a powerful antioxidant that protects the endothelial lining.3. The Sleep Non-Negotiable* If you only do one thing, go to bed and wake up at the same time every day. Even if your sleep quality isn’t perfect yet, the rhythm helps reset your biology.The Audit, Acceptance, Action MindsetWe got a little philosophical at the end. We realized that health is not about shaming yourself for the genetics you were dealt.* Audit: Know your numbers. Get a baseline. Look at your lipids, your CRP (inflammation), and your fasting insulin.* Acceptance: Stop fighting your history. Dr. Chris had to accept her Lupus journey. I had to accept my difficult menopause. Radical acceptance stops the “shame train”.* Action: Once you know where you are and accept it, take one small step. I shared a story about a patient of mine who reversed Type 2 diabetes. She started by simply walking to the end of her driveway.Coming UpWe also teased our upcoming Brain Health Mini Substack Summit at the end of the month. We will dive into neuroinflammation and how to clear the fog.Watch the full replay above to hear Dr. Chris’s take on “Flow” states and why leaving the ER was the best thing for her health Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe

Thank you Cindy Chance, Marg KJ, Afsi, Cathy Moffitt Boyd, Denise Tarasuk, and many others for tuning into my live video with Chef Martin Oswald! We have a massive announcement!We are thrilled to officially announce the upcoming Brain Health Mini Substack Summit, a mini Substack summit taking place the last week of February (Feb 23rd - 28th). I think this will be the first of its kind! (Please share this with your friends and family who would enjoy this amazing event!)I will be interviewing five incredible experts, including Annie Fenn, MD , Dr. Dominic Ng , Julie Fratantoni, PhD , Chris Miller MD , and Jud Brewer MD PhD, live for 30 minutes each day. But here is the best part: Chef Martin Oswald is creating a specific brain-health recipe for each interview based on the ingredients provided by those experts. Then on the last day of the summit, February 28th, Martin and I will go live to talk about the recipes and answer any and all of your questions.Don’t miss out on this unique event where medicine meets culinary art. Subscribe now so you don’t miss a single interview or recipe. Want to go deeper with us? Join Martin and me in our Culinary Healing Group for exclusive community support and deeper dives into food as medicine and weekly private group meetings with me. Join the Culinary Healing Group here. The Silent Enemy: Why Sodium Matters for Your BrainToday, we are diving deep into sodium and brain health. You hear about “low sodium” all the time, but why is it actually important?High blood pressure is a leading cause of death worldwide, and often, it’s undetectable unless you are actively measuring it. Excess sodium is a major driver of high blood pressure, especially for those with metabolic disease or insulin resistance.Think of it this way: “Where the sodium goes, the water flows”.When you consume excess sodium, fluid retention increases blood pressure within your vessels. But beyond that, sodium actually stiffens the blood vessels. This forces your heart to work harder and can starve the brain of nutrients, leading to fatigue, forgetfulness, and even cognitive decline.But here is the challenge: Everything tastes better with salt. It’s the default setting for flavor. So, how do we protect our brains without resigning ourselves to bland food? Martin has the answers.The Chef’s Toolkit: How to Engineer Flavor Without SaltChef Martin Oswald walked us through a fascinating “Flavor Wheel” designed to replace the sensation of salt with other potent characteristics. It’s not just about removing sodium; it’s about building layers of flavor that outshine the need for it.1. The Herb LayerDon’t just look for “salt substitutes.” Look to herbs that mimic the profile of sodium.* Celery Leaves: This is Martin’s top recommendation. The leaves have a flavor profile very close to sodium.* Lovage: Known in Europe as the “Maggi herb,” it has a complex, herbaceous flavor that crosses parsley, celery, and basil.* Rosemary & Thyme: Use the whole sprig in soups and stews to let the leaves cook off and impart deep flavor.2. The “Sting” (Acid & Spice)Salt gives a little “prickle” on the tongue. To replace that, we need ingredients that offer a similar sensation.* Sichuan Peppercorns: These provide a unique numbing or prickly sensation that distracts the palate from the lack of salt.* Sumac: A spice with a sour, prickly characteristic. It’s fantastic in hummus or sprinkled over risotto.* Citric Acid: The secret ingredient in many salt-free blends. It provides that sharp sourness and “sting” found in candy and processed foods, but can be used as a cooking tool.3. Umami: The Fullness FactorUmami provides the roundness and satisfaction we usually get from salt.* Mushrooms: While Porcini is the gold standard, dried Shiitake mushrooms are a budget-friendly way to get massive umami flavor. You can even grind them into a powder to use as a spice.* Nutritional Yeast & Tahini: Great for adding savory depth.* Seaweeds (Kelp/Nori): These provide that “ocean” flavor and are a critical source of Iodine. Note: If you cut iodized salt, ensure you are getting iodine from other sources for thyroid health.4. The Fermentation Game-ChangerFermented foods are perhaps the most powerful tool for replacing sodium because their “funkiness” and tanginess mimic the sensation of salt.* Fermented Cashew Butter: Martin revealed a new “Flavor Bomb”, cashew butter fermented with miso and lemon zest. It eats like sour cream and adds incredible richness.* Miso: While it contains sodium, the high potassium content can help negate blood pressure effects, and you can dilute it with other ingredients.* Almond Milk Kefir: A great way to add thickness and tang to dressings.5. Sweet & Sour ReductionsWe also discussed using glazes to fool the palate.* Blueberry Balsamic Coulis: Instead of sugary store-bought glazes, reduce vinegar by 75%, then cook it down with fresh blueberries (skin on for pectin) to make a thick, tart sauce.* Pomegranate Molasses: A thick, tart, and deeply flavorful drizzle that works beautifully on roasted vegetables.* Preserved Lemon: By cooking whole lemons (blanched to remove bitterness) and preserving them, you get a product that adds brightness to risottos and salads without the mountain of salt traditionally used in Moroccan curing.What’s Next?This was just a preview! Next week, we will continue this conversation focusing on weight control and plaque prevention for the heart and brain.We will see you then!Please subscribe so you won’t miss the Brain Health Substack Summit.Comment below if you are looking forward to this and tag anyone who might be interested in attending. Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe

In this episode, I’m asking a question that sounds a little wild until you start looking at the evidence: are animals the most powerful medicine we have? And I’m not talking about magic—I’m talking about biology, behavior, and the quiet ways other species seem to “read” us better than we read ourselves.I start with Oscar, the hospice cat who stunned a nursing home staff by repeatedly curling up beside residents just hours before they died. From there, I zoom out into the bigger pattern: the silent, constant conversation between human bodies and animal senses—smell, breath, posture, rhythm, routine. I explore how we communicate across species without words, from the way dogs (and even cats) follow our pointing and gaze, to the oxytocin loop that kicks in when a dog holds eye contact, shifting both of us toward calm and connection.Then I go deeper into the long history of partnership—wolves at ancient campfires turning into dogs, cats showing up where grain attracted mice, and how co-evolution didn’t just change them… it shaped us. I talk about attachment, why a dog can feel like a “secure base” the way a parent does for a child, and what research suggests about stress, cortisol, blood pressure, loneliness, and even immune training in kids raised around pets.We also get practical: what happens when animals become part of the treatment plan—therapy dogs on hospital floors, service dogs helping veterans with PTSD, animals acting as bridges for kids with autism, and horses used in rehab. And yes, I go to the edge of the map: sea lions that may keep someone afloat, elephants that appear to mourn, a pig that saved a woman’s life, and dogs that can sometimes detect seizures, low blood sugar, or even cancer.But I don’t skip the fine print. I talk about zoonotic risks, bites, hospital infection control, and the ethical line between partnership and exploitation—because if animals are part of health, their wellbeing has to be part of the equation too.By the end, I’m left with the real question: if animals already function like quiet, unpaid members of the healthcare team… what would it look like to treat that bond as something we plan for—on purpose?Dr. 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 Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe

In this episode of the Habit Healers podcast, Dr. Laurie welcomes Dr. Jud Brewer to discuss his Substack article, "The Generosity Paradox." Dr. Brewer explores the complexities of generosity, emphasizing that it is not as straightforward as many believe. He delves into the emotional aspects tied to giving, such as guilt and giver's remorse, and highlights that generosity encompasses more than just monetary donations. The conversation introduces three different types of generosity, starting with the "transactional loop," where giving is linked to an expectation of receiving something in return. Join us for a thought-provoking discussion that unpacks the deeper components of generosity and its impact on our lives.Link to Dr. Jud's article: https://judbrewer.substack.com/p/the-generosity-paradox-why-your-brainDr. 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 Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe

If you’ve ever felt like you have to choose between running for your heart or lifting for strength, I’m here to tell you that’s the wrong question. In this episode, I walk through the simple truth the research keeps repeating: cardio and resistance training do different jobs, and if you want your workouts to fight aging—not just burn calories—you need both.I’ll explain why cardio is great at supporting your heart and metabolism, but why lifting is the lever that protects the stuff that actually makes aging harder: muscle, bone density, and the ability to keep moving well. We’ll talk about bones in particular—because they don’t respond to wishful thinking. They respond to force. If you want stronger hips and spine over time, you have to put your body under a load that feels heavy.Then I get into the real reason most of us skip strength work: not laziness—friction. The tiny barriers (drive time, waiting for equipment, “I’ll do it later”) quietly kill the habit. So I share the strategy that actually works: habit stacking—bolting lifting onto the cardio you already do, so it becomes automatic instead of optional.I’ll also give you my favorite “zero commute” tools that take up almost no space—a doorstop kettlebell, a weighted vest, a sandbag—and exactly what “heavy” means in real life (hint: 8–12 reps, with the last two feeling brutal). Because the bottom line is this: your heart needs movement… but your bones need battle.Dr. 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 Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe

Thank you We Are Getting Old?, Marg KJ, Afsi, Martha Leinroth, Steve D, and many others for tuning into my live video with Chef Martin Oswald! We are back! After a little break, and a wonderful trip to Malta for Martin and Puerto Vallarta for me, we are diving straight into the “funky” side of the kitchen.With February 1st marking “Fermentation Day,” it is the perfect time to talk about one of the most overlooked yet powerful tools in our culinary medicine chest: Fermented Foods.As Chef Martin Oswald explained in our live session, fermented foods are ingredients that have been transformed by micro-bacteria or yeast. These microbes eat the sugars and starches and convert them into acids, gases, or alcohol.The result? That signature “tangy” (or as we decided to call it, “funky”) flavor that indicates a food is rich in probiotics and prebiotics.Here is a breakdown of the fermented powerhouses we discussed today and how you can sneak them into your daily meals.1. Fermented Black SoybeansIf you have read the Dr. Greger cookbooks, you likely know the power of black soybeans for lowering cholesterol. But have you tried them fermented?* The Flavor: Intense umami.* How to use: Rinse the salt off with water and soak them for 10 minutes. Toss them into a stir-fry or dressing to boost flavor.[Link: Get the Fermented Black Soybean Recipe Here]2. Homemade SrirachaForget the store-bought stuff; making your own sriracha is easier than you think.* The Method: It is a 7-day fermentation process using a 2% sodium ratio by weight.* Chef’s Tip: Using less salt (sticking to that 2% safety mark) actually makes the fermentation faster and the flavor “funkier” and better.Chef Martin’s Homemade Sriracha Recipe.3. KimchiWe are moving from Thailand to Korea with this staple. Kimchi isn’t just a side dish; it is a flavor bomb for dressings and sauces.* The Process: Massage the cabbage with salt to release the liquid. Rinse it with water three times to remove excess sodium. Add a chili paste made with Korean chili and massage again. Ferment for just 48 hours before moving it to the fridge.* How to Eat: Chop it up and mix it into a vinaigrette or a plant-based yogurt for an incredible sauce.Chef Martin’s Kimchi Recipe.4. Gochujang (Korean Chili Paste)Think of this as the fermented cousin of ketchup.* The Hack: It can be very spicy on its own. Martin suggests mixing it with a little tomato sauce to thin it out and create a “spicy ketchup” that replaces the sugary store-bought versions.5. Miso and The Cashew Cream HackJapan is a Blue Zone for a reason, and Miso is a big part of that. But you do not have to limit it to soup.* Chef’s Secret: Martin blends soaked cashews with water to make a cream, then stirs in a tablespoon and a half of blonde (white) miso. Leave it on the counter for a day or two, and the bacteria from the miso will ferment the cashew cream.* Result: A tangy, probiotic-rich cream that tastes like sour cream or crème fraîche. Perfect for topping soups or risottos.6. Sauerkraut: The Ultimate “Funky” FactorWe saved the funkiest for last. Sauerkraut is a prebiotic powerhouse.* Beyond the Reuben: Do not just put it on a sandwich. Martin uses it in his Tart Lorraine (replacing the onions with sauerkraut) and his Segediner Goulash (a stew with potatoes and oats).* Crucial Rule: Always add your fermented foods (like sauerkraut or miso) at the very end of cooking. High heat kills the healthy bacteria.Tart Lorraine with Sauerkraut Recipe A Note on YogurtWe also touched on yogurt. While Dr. T. Colin Campbell remains neutral on dairy yogurt, he notes you must eat it daily to maintain the bacteria strains. For a plant-based option, we love Kite Hill (unsweetened plain). It is a great base for sauces or a morning muesli.Resource SpotlightIf you want to read deep studies on the science of fermentation (we are talking deep history and molecular science), check out Jürg Vollmer at the Food Revolution Substack. He is doing incredible work on the subject.COMING SOON: The Brain Health Substack Mini-Summit!We are absolutely thrilled to announce that at the end of February, we will be hosting a Brain Health Summit right here on Substack.We are bringing together some of the leading minds in brain health:* Annie Fenn, MD * Julie Fratantoni, PhD * Dr. Dominic Ng * Chris Miller MD * Jud Brewer MD PhD * Chef Martin Oswald Chef Martin is creating specific brain-healthy recipes tailored to each doctor’s ingredients and recommendations. We will have live interviews, recipe posts, and deep dives into how to fuel your mind.Keep an eye out for the official schedule on February 1st. You will not want to miss this!PS. Did you know that Chef Martin and I run a weekly group called Culinary Healing? You can check it out here. Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe

Ever been called “lazy” even though you can spend hours building something brilliant when it grabs your attention? In this episode, I walk through why that disconnect is basically the signature of ADHD—and why ADHD isn’t really an attention deficit so much as an attention regulation problem.I’ll break down what’s happening in the brain using a simple (and weirdly accurate) framework: the “Task Positive Network” (the boss that tries to get work done) versus the “Default Mode Network” (the chatterbox that daydreams, worries, and notices squirrels). For an ADHD brain, that office management system glitches—so you’re trying to do the worksheet while the radio is blaring inside your head. Then I’ll explain the “Lego paradox”: why dopamine can flip you into hyperfocus when something is interesting, and why boring tasks can feel physically painful.We’ll also talk about why ADHD diagnoses have risen, why girls and adults have been historically missed, and what medication actually does (think: cognitive eyeglasses—not a personality eraser). But the heart of this episode is the practical part: the ADHD Standard Operating Procedure (SOP)—a four-phase system I use to “engineer” an ADHD-friendly life with less shame and more structure. I’ll introduce the one-time setup, the daily boot sequence, and the crucial If/Then logic tree—so when you drift, freeze, or overwhelm hits, you’re not relying on willpower… you’re following a script that works with your brain.Dr. 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 Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe

I get asked about fish oil all the time. And I understand why. One study says it saves lives. Another says it does nothing. Some people swear by it. Others call it useless. So in this episode, I wanted to slow everything down and ask a simpler, more honest question: do you actually need fish oil—and if you do, how much makes sense for you?I walk through the trial that made omega-3s famous again, the one that showed real cardiovascular benefit with a high-dose, EPA-only prescription product—and then explain why other large trials, using different formulations, showed no benefit at all. This is where most of the confusion lives, and it turns out the details really matter.We break down what omega-3s actually are (and why “fish oil” isn’t one thing), the differences between ALA, EPA, and DHA, and what they really do inside the body. I explain when omega-3s are essential, when they’re conditionally helpful, and when adding more likely won’t change anything.I also talk about blood testing—what an Omega-3 Index can tell you, what it can’t, and how to use testing without over-interpreting it. We cover heart disease, triglycerides, pregnancy, brain health, mood, dry eyes, autoimmune conditions, plant-based diets, algae-based omega-3s, krill oil, and why supplement labels are often misleading.And because this isn’t a wellness trend conversation, we also talk about risk—atrial fibrillation, bleeding, dose, and when omega-3s should be treated like a medication decision, not a harmless habit.This episode isn’t about convincing you to take another supplement. It’s about helping you stop guessing. If you’ve ever stood in the supplement aisle—or stared at a lab result—wondering whether fish oil actually belongs in your life, this conversation will give you the framework to decide.Dr. 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 Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe

I want to talk about what no one tells you after you lose weight—what actually changes inside your body, and why keeping the weight off can feel so much harder than losing it in the first place.In this episode, I walk through what I’ve learned from decades of metabolic research and clinical medicine: when you lose weight, your body doesn’t reset. It remembers. And biologically, it fights to return to where it was before.We’ll unpack the science of adaptive thermogenesis—the quiet metabolic shift that makes your body burn fewer calories, move less, and slow down even when your habits haven’t changed. I explain how your muscles become more energy-efficient, why your thyroid output can drop, how spontaneous movement fades, and why two people at the same weight can have dramatically different metabolisms.Then we go deeper into hunger—not as a feeling, but as a coordinated hormonal system. I break down what happens to leptin, ghrelin, GLP-1, and other appetite signals after weight loss, and why cravings get louder while fullness gets quieter. We also explore how the brain changes: food becomes more rewarding, hunger signals get amplified, and the part of the brain responsible for restraint gets less support.This is why weight regain feels personal—even when it isn’t. Nothing about these changes is visible. All you feel is hunger, fatigue, and frustration. So most people blame themselves, again. But your body never stopped defending itself.I also address one of the biggest questions I hear right now: what role do GLP-1 medications really play? What happens when you stop them? And how do you build a system underneath the medication so the progress doesn’t disappear when the drug does?This episode isn’t about fear or failure. It’s about understanding the biology you’re working with—so you can stop fighting your body and start building a version of maintenance that your physiology can actually sustain.If you’ve ever said, “I did everything right—why is this so hard?” this episode is for you.Dr. 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 Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe

Thank you MagickMica, Mell Zillger, Afsi, Victoria, Shelly Mertz, and many others for tuning into my live video with Chef Martin Oswald!I have a question for you. Why do you think, Japan, a nation with high life expectancy, maintains an obesity rate of roughly 5%, while in the United States, that figure hovers near 40%? The immediate assumption is usually genetic or focused on a single ingredient, such as fish consumption. However, looking closely at the mechanics of the kitchen reveals a different variable: the medium of heat transfer. Hang with me, I will explain below.The Thermodynamics of the PanWhen a chef places a raw ingredient into a hot pan, they face an immediate physics problem, an uneven surface area. A broccoli floret or a grain of rice touches the hot metal at only a few contact points. Without a bridge to carry thermal energy from the metal to the food, the contact points burn while the rest remains raw.In Western kitchens, that bridge is fat. A standard restaurant burger involves oil on the grill, mayonnaise on the bun, and butter on the bread . This method is “applying heat through fat.” Lipids coat the food, ensuring even cooking, and because oil can reach temperatures exceeding 180∘C (350∘F), it triggers the browning that creates savory flavor.The cost of this thermal efficiency is caloric density. Because the heat transfer medium is viscous, it adheres to the food. A simple act of sautéing involves pouring liquid fat into the pan, often 200 to 400 calories before the main ingredients are even added. The diner is not just eating the protein; they are eating the heat transfer medium.In Japanese cuisine, the primary medium is water. Broths, soups, and steaming dominate the dietary landscape. Water evaporates and leaves no caloric residue. Chef Martin Oswald argues that metabolic health is not a function of restricting volume, but of altering this cooking medium. By shifting from oil-based thermal transfer to broth-based cooking, a chef can remove 300 to 500 calories from a single meal without reducing portion size. This suggests that metabolic friction, the difficulty of losing weight, is largely an engineering problem within the pot.The Miso ProtocolThe foundational element of the Japanese diet is miso soup, consumed as often as three times a day. It provides satiety and nutrient density without caloric load. The preparation relies on kombu, a dried seaweed that releases minerals and iodine into cold water even before heating. This iodine is critical for thyroid function, a physiological system often compromised in populations that have reduced salt intake without supplementing iodine sources.The construction of the soup requires specific timing to maintain biological activity. Boiling miso kills the probiotic bacteria responsible for gut health. The protocol is precise: bring the broth to a simmer, remove from heat, and only then diffuse the miso paste through a sieve to prevent clumping.To replicate the mouthfeel of Western cream soups without the caloric density of dairy, the Japanese kitchen utilizes silken tofu. This ingredient alters the viscosity of the broth, creating a sense of richness that satiates the appetite while maintaining a low caloric profile.The Architecture of YosenabeThe concept extends to main courses with Yosenabe, or “Hot Pot,” a winter dish designed to cook vegetables and proteins directly in the broth. The technique is elemental: vegetables are stacked in a pot, liquid is added to the halfway mark, and the vessel is covered. The steam cooks the upper layers while the broth simmers the lower layers .This method eliminates the “sauté step” prevalent in European and American cooking, the ritual of softening onions or garlic in tablespoons of oil. By utilizing the water content naturally present in vegetables and the steam from the broth, the Hot Pot method eradicates the invisible caloric load of the cooking oil.The Maillard Reaction Without FatThe primary objection to boiling or steaming is the loss of flavor complexity derived from browning (the Maillard reaction). Chef Martin demonstrates that this flavor profile can be achieved without fat through dry toasting.When preparing a barley soup, he toasts the dry grains in a hot pot until they emit a scent similar to popcorn. This releases aromatic compounds and creates a nutty flavor profile previously thought to require butter or oil. Garlic and spices are added directly to the hot, dry grains to release fragrant oils before the liquid stock is introduced. This technique effectively separates flavor development from caloric density.Environmental Design in the KitchenThe shift from Western sautéing to Eastern broth-based cooking is an environmental intervention. It reduces the friction required to maintain a healthy weight by removing the need for willpower. If the soup is volumetrically large but calorically sparse, roughly 300 to 400 calories for a full stomach, the eater does not need to stop eating before they are full.* Recipe: Chef Martin’s Weight Loss Soup* Recipe: Yosenabe (Hot Pot)Join the LaboratoryUnderstanding the physics of food is different from executing it daily. Culinary Healing is an ongoing learning community designed to operationalize these concepts.Chef Martin Oswald teaches the Healing Kitchen course, sharing techniques for building flavor and simplifying meals to support metabolic health. Simultaneously, Dr. Laurie Marbas leads weekly live sessions to guide discussion and introduce micro-challenges.The community focuses on five core pillars:* Blood sugar balance* Stress regulation* Restorative sleep* Metabolic movement* Community connectionThere is no fixed timeline. Members join at any time and participate as often as they wish.Click here to explore the Culinary Healing Community. Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe

Why do smart, motivated adults avoid the very actions that would improve their lives?In this episode, we unpack the hidden neuroscience behind procrastination—and why “just trying harder” rarely works. From glaucoma patients who risk blindness by skipping a simple daily task to professionals frozen by emails, taxes, or creative work, avoidance isn’t about laziness or poor discipline. It’s about how the brain processes threat, discomfort, and emotion.You’ll learn how an overactive amygdala and a weakened control system can hijack good intentions, why procrastination is really a form of short-term mood repair, and how modern digital environments are engineered to exploit our biological vulnerabilities. We also debunk the myth of “working best under pressure” and explain why panic-fueled productivity comes at a steep cost.Most importantly, this episode goes beyond explanation to action. Drawing on psychology, neuroscience, and behavioral design, Dr. Marbas introduces a practical, multi-level protocol to help you start hard things—without relying on willpower alone. You’ll discover how to retrain your brain to tolerate discomfort, redesign your environment for focus, and make progress feel immediate and unavoidable.If you’ve ever wondered why knowing what to do isn’t enough—and how to finally close the gap between intention and action—this episode is your field manual.Dr. 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 Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe

Thank you Marg KJ, Gwennie Speaks, DeeAnne Ashcroft, Jennifer, John L Close, and many others for tuning into my live video with Chris Miller MD!If I told you that you could have “normal” inflammation markers on a standard blood test but still have a raging autoimmune fire burning inside your body, would you believe me?In a recent live conversation, I sat down with Dr. Chris Miller, an integrative physician and lupus survivor, to discuss a critical but often overlooked part of our biology: The Complement System.Most people, and frankly, many general practitioners, don’t look closely at this system unless they are specialists. As Dr. Chris noted, when the topic comes up, people’s “eyes glaze over.” It sounds complicated.But if you are dealing with unexplained fatigue, joint pain, rashes, or connective tissue symptoms that won’t go away despite “normal” CRP (C-Reactive Protein) results, understanding the complement system could be the missing piece of your healing puzzle.The Patient Behind the ProtocolDr. Chris isn’t just a doctor; she is a patient. Diagnosed with Systemic Lupus Erythematosus (SLE), a connective tissue autoimmune disease, in her mid-30s, she suffered from severe joint pain, breathing issues, and kidney involvement.While traditional treatments helped stabilize her pain, her immune system remained “off.” Her blood work showed abnormalities for years. It took deep detective work to figure out why her system was still revved up, and the answer lay in her complement levels.What is the Complement System?Think of your immune system in two parts:* The Adaptive System: This makes antibodies (the specialized army that takes days or weeks to mobilize).* The Innate System: This is the rapid-acting first responder.The complement system is a vital part of that innate team. It consists of a cascade of proteins (most notably C3 and C4) that circulate in your blood. Their job is to recognize surface patterns on invaders (like viruses or bacteria), bind to them, and act as a tagging system to help eliminate the threat immediately.When it works, it keeps us healthy. When it becomes dysregulated, it can drive chronic autoimmunity.The Paradox: Why “Low” Means “High”Here is the most confusing part of understanding complements, and why so many people misinterpret the labs: When your complement levels test “Low,” it usually means your disease activity is “High.”It sounds counterintuitive. High inflammation usually leads to high markers (like high CRP or high Ferritin).However, complement proteins are a finite resource produced by the liver. In active autoimmune flares, specifically in connective tissue diseases like Lupus, the body forms immune complexes (clumps of antigens and antibodies). These complexes “consume” the complement proteins faster than the body can reproduce them.Therefore, a low C3 or C4 on a blood test is a red flag that your immune system is actively fighting a massive battle and consuming its resources.Molecular Mimicry and The “Bean” IncidentDr. Chris shared a fascinating clinical insight regarding the Lectin Pathway of the complement system.The complement system looks for specific carbohydrate (sugar) patterns on the surface of viruses to identify them as enemies. However, through a process called molecular mimicry, the system can get confused.Dr. Chris discovered that for her, lectins (proteins found in plants like beans) mimicked these patterns. When she ate beans, typically a longevity superfood, her complement system mistook the food lectins for a threat. This triggered the cascade, caused inflammation, and consumed her complement levels.Once she identified this trigger and healed her gut microbiome, her immune system calmed down, and she could eventually reintroduce these foods.5 Levers to Heal Your Complement SystemIf you suspect your immune system is overactive, Dr. Chris suggests looking at these five “Habit Healer” levers to lower the inflammatory load:1. Stress Reduction ( The Non-Negotiable)The immune system is bi-directional with the nervous system. If you are anxious, your immune system remains reactive.* The Science: Chronic stress keeps cortisol and inflammatory cytokines elevated.* Action: Quiet the mind. Yoga, gentle walks, and getting off social media are medicinal necessities, not luxuries.2. Diet: Start SimpleYou don’t need a complicated protocol immediately. Start with a basic Anti-Inflammatory Diet.* Focus on: Whole foods, leafy greens, cruciferous vegetables, and modulating spices like turmeric and ginger.* Avoid: Ultra-processed foods and late-night eating (which disrupts metabolic repair).* Note: If simple doesn’t work, then consider a more comprehensive elimination diet to check for specific triggers like lectins.3. Sleep HygieneYour immune system performs critical “clean up” and repair while you sleep.* The Catch-22: High inflammation (cytokines) can disrupt sleep architecture, but poor sleep increases inflammation.* Action: Prioritize sleep hygiene aggressively. Rule out apnea or restless legs if you are struggling.4. “Exercise Snacks”Sedentary behavior is dangerous, but over-exercising when inflamed can induce post-exertional malaise.* The Science: Muscle contraction produces myokines, which are anti-inflammatory signaling molecules. Even short bursts help.* Action: Move your body. If you are in pain, do gentle stretching or Tai Chi. If you are mobile, aim for a mix of cardio and resistance training. Even 2 minutes of movement every hour improves insulin sensitivity.5. Hydration and Blood ViscosityDr. Chris emphasized the importance of hydration for joint health.* The Science: Dehydration increases blood viscosity (thickness). Proper hydration ensures efficient circulation through the tiny capillaries in your fingers, toes, and kidneys, preventing the “sludging” of blood that can exacerbate pain in autoimmune conditions.* Action: Aim for roughly half an ounce of water per pound of body weight, but balance this with electrolytes (sodium/potassium) to prevent diluting your blood chemistry.When to Ask for the TestYou don’t need to check your complement levels if you feel great. However, Dr. Chris recommends asking your doctor to check C3 and C4 if:* You have unexplained symptoms (fatigue, joint pain, rashes, kidney issues).* You have normal CRP/ESR levels but still feel “inflamed.”* You have a known connective tissue disease and want to monitor true disease activity.Want to dive deeper?Dr. Chris Miller has written a detailed article explaining the deeper science of the complement system. Read Dr. Chris Miller’s Article HereIf you are looking for a root-cause approach to your autoimmune issues, you can find Dr. Chris at chrismillermd.com.To your health and healing,Dr. Laurie Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe

I grew up when television had an end. Late at night, the anthem played, the screen went to static, and that was it. You did not “just keep watching.” The system shut down.Now the system never shuts down. Most of us carry it into bed.That is where Julie Fratantoni, PhD and I started in this conversation. Brain health gets marketed like you need a new personality. Julie’s approach is simpler. Pick habits that are low effort, repeatable, and protective. Try them for a week. Pay attention to what changes. Keep what works.Julie shared four habits she considers the highest return on the smallest investment. I like them because they are realistic for people with jobs, families, and lives that do not cooperate.Thanks for reading The Habit Healers! This post is public so feel free to share it.Habit 1. Keep your bedroom for sleepJulie’s first habit is to sleep in a different room than your phone.This is about protecting sleep. When the phone is within reach, the decision to stop scrolling becomes a nightly negotiation. In the morning, the same device that woke you up becomes the first thing to hijack your attention.The practical setup is straightforward. Pick a charging spot outside the bedroom and use a real alarm clock. The point is not to become a purist about screens. The point is to make it easier to fall asleep, stay asleep, and start the day without being pulled into messages and headlines before your brain is online.People often push back with a reasonable concern. What if my kids call. What if there is an emergency. Julie’s suggestion was to stay reachable without staying attached. Turn the ringer up, keep the phone outside the room, and trust that you will hear what you need to hear.What tends to change in the first week is not subtle. Many people report waking up calmer because they are not starting the day in reaction mode. Sleep quality often improves because the phone is no longer part of the bedtime routine. Better sleep also makes follow-through easier, since decision-making and self-control suffer when you are tired.Habit 2. Drink water before you do anything elseJulie’s second habit is simple. Drink a glass of water when you wake up.It sounds basic because it is basic. Hydration supports attention and memory, and many people underestimate how much mild dehydration affects how the day feels. Julie framed this habit as a consistency builder as much as a physiology habit. You start the day by keeping one small promise to yourself.Make it easier by setting it up the night before. Put the glass where you will see it without thinking. If mornings are chaotic, anchor it to something you already do. I had a patient who realized her “morning water” was really just rinsing and spitting after brushing her teeth. She changed the rule and finished a full glass after brushing. That one tweak turned an intention into a habit.In my own audience, this has been one of the easiest wins. When I surveyed readers on healing habits, this was the one people adopted most often, and many said they felt the benefit quickly.Habit 3. Turn off email and social push notificationsJulie’s third habit is to turn off push notifications for email and social media.This is not about ignoring responsibilities. It is about reducing unnecessary interruptions. Each notification is a cue, and cues pull attention even when you do not pick up the phone. Over time, that keeps the nervous system keyed up. People describe it as stress, but it often starts as constant switching.When notifications are off, you choose when to check. That puts you back in control of your attention, which is a brain health issue as much as a productivity issue. It also makes deep work possible again. Thinking well requires uninterrupted time.If you already use focus mode or do-not-disturb during meetings, you can extend that idea. Set your phone to protect your attention automatically during the times you most need it. This removes the daily decision fatigue of trying to resist your own device.Habit 4. Walk after a mealJulie’s fourth habit is a ten-minute walk after meals. If doing it after every meal feels unrealistic, start with one. Dinner is a good place to begin because it also helps many people transition out of the workday.Julie called this a habit with multiple benefits, and she is right. A short walk can lift mood. If you are outdoors, it supports circadian rhythm through light exposure, which affects alertness during the day and sleep at night. It also creates a natural break that many people rarely get.From the metabolic side, movement after meals helps muscles use circulating glucose. Many people notice less of a spike and less variability when they move right after eating. That matters for overall metabolic health, and metabolic health is tied to brain health.If you cannot walk, you can still use the idea. Some of my patients run their own experiments with CGMs and find that a few minutes of simple resistance movement can have a noticeable effect. The goal is not a perfect routine. The goal is using muscle after eating, in a way you can repeat.Extra Habit…Bring back boredomPartway through the conversation, we kept circling back to downtime.A quiet moment shows up, and many of us reach for the phone before we even notice we are doing it. That habit is not about weak willpower. It is about training. The brain learns that every pause gets filled.Julie made a good point that constant stimulation can make it harder to know what you actually enjoy. It also crowds out the space where ideas come together, where you process, and where you reset.There is a simple way to test this without turning it into a project. Spend a few days driving without audio and pay attention to how your brain responds when there is nothing filling the space. Many people notice restlessness at first. That reaction is useful data. It shows how quickly the brain has come to expect input.So if you remember ANYTHING from this conversation let it be this…Boredom is not something to avoid, it means you have created a little room again for your brain to take a break. A one-week experiment If you want to try this without making promises you do not plan to keep, treat it like a short experiment.Move the phone out of the bedroom at night. Drink a glass of water when you wake up. Turn off push notifications for email and social. Take a ten-minute walk after one meal each day.Then observe. Notice how you feel in the first hour of the morning. Notice whether you feel more scattered during the day. Notice sleep quality. Notice whether you reach for your phone as often when you have a spare moment.If nothing changes, you learned something. If something changes, keep the parts that helped and drop the rest.Thanks for reading The Habit Healers! This post is public so feel free to share it.A note for caregiversJulie shared that she is caring for her mom who has Alzheimer’s. That matters because caregiving changes the baseline of life, you have sleep that gets disrupted, higher stress, and time scarcity.Caregiving also raises the caregiver’s own risk over time. That is one reason small habits matter. You need options that work on hard days, not a plan that only works on ideal days.Julie also said something that many caregivers need to hear. People often want to help, but they do not know what you need. You have to tell them. If you cannot name exactly what would help, you can still say you need help and ask someone to problem-solve with you.These habits are not complicated. That is the point. Your brain responds to what you repeat.Try one. Try all four. Give it a week. Let the results decide what stays.Tell us what you will try this week and please share with someone else’s brain that you care about!Links for Dr. Julie…Dr. Julie Fratantoni on SubstackDr. Julie Fratantoni’s website Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe

Thank you Carl Rossini Jr., Patti Wohlin, Jen Watts, MG, Janie McManus, and many others for tuning into my live video with Chef Martin Oswald! Want to join our Culinary Healing community?Culinary Healing is an ongoing learning community focused on making nutritious food taste genuinely good.Chef Martin Oswald teaches his Healing Kitchen course, sharing techniques for building flavor, simplifying meals, and cooking that support metabolic health without stress. Learn how to cook food you actually want to eat, consistently.Every Tuesday, Dr. Laurie Marbas meets live with the group to guide discussion and introduce weekly micro challenges. Members choose the challenges that resonate with them and fit their current season of life.The challenges rotate through five core pillars of health:* Blood sugar balance* Stress regulation* Restorative sleep* Metabolic movement* Community connectionThere is no fixed timeline or reset period. Members join at any time, move through the cooking course at their own pace, and participate in the live sessions as often as they wish.This is culinary healing in practice. Real food, real skills, and small changes that add up over time.Learn more here. We would love to have you. Using food to support your own GLP-1This session grew out of a question that keeps coming up. GLP-1 medications are now part of everyday medical conversations, and people want to understand how they fit into long-term health. There is a place for medication. That part is clear. What is often missing from the discussion is that GLP-1 is not an external substance. It is a hormone the body already produces, provided the right signals are present.The purpose of this live was to look closely at those signals and to show what they look like in actual food. Not theory, not supplementation, and not abstractions. Just meals that reliably prompt the same pathways the medications act on.Chef Martin Oswald built the entire cooking session around that premise.The physiological signals behind GLP-1We started by grounding the conversation in how GLP-1 is stimulated in the body.Soluble fiber slows digestion by forming a gel in the gut. That delay allows fullness signals to register before additional food is consumed. Fermentable fibers work differently. Foods such as lentils and beans are broken down by gut bacteria into short-chain fatty acids, which directly stimulate GLP-1 release. That signal travels from the gut to the brain and influences appetite, insulin release, and gastric emptying.Dietary fat also plays a role. Monounsaturated fats and omega-3s stimulate L-cells in the lower small intestine and colon, which are responsible for GLP-1 secretion. This is why foods such as avocado and walnuts were emphasized.Polyphenols contribute another mechanism. Green tea, cocoa, turmeric, and certain spices act as compounds that support GLP-1 signaling. Leafy greens add volume and structural satiety, which reduces hunger through both mechanical and biochemical pathways.The effect does not come from any single food. It comes from repeated exposure to these signals over time.A warm Brussels sprout salad prepared in one panThe first dish focused on simplicity.Brussels sprouts were sliced thin and cooked directly in a hot pan, allowing them to soften and brown without added oil. Butternut squash was added for substance. Crushed walnuts were toasted alongside the vegetables, followed by garlic.Instead of preparing a separate dressing, the pan itself became the mixing vessel. A small amount of vegetable stock or water deglazed the surface and created steam. Apple puree or applesauce added soluble fiber and mild sweetness. Dijon mustard and vinegar completed the base.Almond butter replaced oil, binding the ingredients while contributing fats that support GLP-1 signaling. Fresh turmeric was grated over the finished dish, providing both heated and raw exposure.This was presented as a warm salad, but it can easily serve as a complete meal with the addition of beans or lentils.Recipe link coming soon:Warm Brussels sprout and walnut salad with apple and turmeric[Recipe will be added here and the post updated]Black bean sliders, resistant starch, and a thick sauceThe next dish centered on fermentable fiber and resistant starch.Cooked black beans were mashed by hand and combined with oat flour to create a simple patty mixture. Spices were lightly toasted before being incorporated. The patties were shaped and either pan-seared or baked.If freezing was planned, a small amount of arrowroot or cornstarch helped the patties maintain structure after cooking.The accompanying sauce was built to be intentionally thick. Walnuts and dates replaced the raisins commonly used in traditional mole-style sauces. Cocoa powder provided polyphenols. Cinnamon, allspice, clove, and chili added depth and heat. The mixture was simmered and blended until it reached a consistency that would adhere to the patties.Avocado was added at the end for fat content and balance.Recipe links coming soon:Black bean and oat sliders[Recipe will be added here and the post updated]Walnut and date mole-style sauce[Recipe will be added here and the post updated]Green bananas as a source of resistant starchGreen bananas were introduced as a practical example of resistant starch.They were steamed whole with the skin on and peeled after cooking, similar to the way potatoes are prepared. This method preserves resistant starch, which feeds gut bacteria and supports GLP-1 signaling.The flavor is neutral when seasoned appropriately, and the preparation is common in several Caribbean cuisines. In this session, the bananas were paired with the bean sliders and sauce.Recipe link coming soon:Steamed green bananas with herbs[Recipe will be added here and the post updated]Green tea used directly in foodGreen tea appeared in multiple forms throughout the session.Chia seeds were hydrated in green tea. Matcha was incorporated both raw and baked. The goal was functional inclusion rather than large volumes.Matcha muffins were prepared using oat flour, chia seeds, and green tea, then finished with raspberries. A separate dish combined avocado, date syrup, cocoa powder, cinnamon, and Aleppo pepper to create a spiced cocoa preparation.Although presented as dessert, these dishes still delivered polyphenols and fats that support appetite regulation.Recipe links coming soon:Matcha oat muffins with raspberries[Recipe will be added here and the post updated]Spiced cocoa avocado cream[Recipe will be added here and the post updated]Why this approach mattersThe focus of the session was signaling rather than restriction.GLP-1 operates within a feedback loop between the gut, pancreas, and brain. Meals that consistently deliver the inputs that support this loop tend to produce more stable appetite signals over time. No single dish is responsible for that effect.Chef Martin will be publishing the full written recipes within the next couple of days. This post will be updated with direct links once they are available. The video will remain unchanged, and the written post will evolve as the recipes are added. Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe

Thank you Marg KJ, Robin White, The Wellspring Collaborative, Fiona M, and many others for tuning into my live video with Chris Miller MD! In our latest live session, Chris Miller MD and I took a deep dive into one of the most powerful markers of health and longevity: Heart Rate Variability (HRV). I also announced the launch of The Habit Healer Live Lab, a new series where I’ll be walking through tiny healing habits around a particular subject, starting with hip mobility and strength, to show you how small, consistent changes lead to real healing using myself as the guinea pig. I will check in every few days and then compare day 1 with day 30 results. Should be fun! (I think.) Subscribe now so you don’t miss it.What Exactly is HRV?Most people know their resting heart rate (e.g., 60 beats per minute), but your heart doesn’t actually beat like a perfect metronome. There are millisecond differences between each beat. This “beat-to-beat” variability is called Heart Rate Variability (HRV).HRV is controlled by your Autonomic Nervous System (ANS), specifically the Vagus Nerve.* Sympathetic Nervous System: The “gas pedal” (fight or flight).* Parasympathetic Nervous System: The “brake” (rest and digest).A higher HRV generally means your body is resilient, recovered, and has a strong “parasympathetic tone.” It is linked to better longevity, fewer heart attacks, and less cognitive decline.Read Dr. Chris’s Full Deep Dive: HRV: The Real-Time Measure of Inflammation, Resilience, and How Fast You’re AgingCan You Actually Change Your HRV?There is some debate here. Some cardiologists may tell you it’s fixed, and in certain medical contexts, they are right. Factors that can “lock” your HRV or make it harder to change include:* Cardiac Ablations: Procedures for conditions like AFib can change the heart’s electrical system, making HRV appear low and static even if you are getting fitter.* Medications: Certain drugs can dampen the variability.* Age and Inflammation: HRV naturally trends downward as we age, and chronic inflammation (high cytokines) can keep it suppressed.However, for most people, you can absolutely improve your HRV relative to your own baseline. It is a highly individualized metric, don’t compare your 40 to someone else’s 100!7 Levers to Improve Your HRVIf you want to strengthen your Vagus nerve and improve your recovery, here are the most effective levers you can pull:1. Targeted BreathworkThis is the fastest way to see a change. Dr. Chris recommends the 4-7-8 technique:* Inhale for 4.* Hold for 7.* Exhale for 8. The long exhale triggers the parasympathetic nervous system to slow the heart down immediately.2. Master Your SleepSleep apnea, restless nights, and poor hygiene destroy HRV. Consistency is key—try to go to bed and wake up within 30 minutes of the same time every day to avoid “social jetlag.”3. Strategic ExerciseBoth resistance training and cardio improve autonomic tone. If you want to accelerate results, try vigorous intervals like the Norwegian 4x4.How to do the Norwegian 4x4: The Science Shows Four Minutes Is the Perfect Dose to Heal the Heart.4. Anti-Inflammatory NutritionAvoid ultra-processed foods (UPFs). A recent study showed that just five days of UPFs can cause metabolic dysregulation. Focus on the “colors of the rainbow” and plenty of fiber.The Hidden Danger of Ultra-Processed Foods: What If Your Groceries Came With a Warning Label?5. Cold and Heat Exposure (Hormesis)Saunas and cold plunges act as “good stress.” They force the body to use both the gas pedal and the brake at the same time, eventually making the system more resilient.Sauna deep-dive: The 20-Minute Ritual That Protects Your Heart Like ExerciseCold water immersion series6. Social ConnectionThis is the most underrated lever. Spending the day isolated at a computer can lower HRV. Getting out, laughing, and connecting with friends has a measurable positive impact on your heart’s rhythm.7. Sense of PurposeHaving a reason to wake up, whether it’s family, a hobby, or a career, helps keep the nervous system in a state of healthy engagement rather than chronic stress.A Word on ObsessionWhile data is empowering, don’t let the numbers stress you out. If checking your wearable at 2:00 AM causes anxiety, it’s counterproductive! Use HRV as a compass, not a grade. Look at the trends over weeks and months rather than stressing over a single night’s score. Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe

Thank you MissLadyK, Trish Findlay, Kristin Maguire, MB Parker, Lizz Ruhren, and many others for tuning into my live video with Chef Martin Oswald! To join Chef Martin Oswald’s Substack, click here. Strategic Pre-loading to Stabilize Blood SugarDuring our recent live session from Vienna, Chef Martin Oswald and I discussed how to handle the abundance of sweets typically found at a New Year’s Eve gathering. The most effective way to prevent a blood sugar spike is to consume fiber and low-glycemic foods before eating anything sugary. Martin prepared a simple vegetable dip using tahini and yogurt to act as a metabolic buffer.The dip is a mix of two parts yogurt to one part tahini, flavored with lemon juice and sriracha for spice. Martin recommends using the thicker part of the tahini and plant-based yogurt options like Kite Hill for their probiotics. Eating raw vegetables like broccoli or cauliflower with this dip provides the fiber necessary to slow down the absorption of the desserts that usually follow later in the evening.Alcohol-Free Festive DrinksFor the midnight toast, Martin demonstrated how to create complex flavors without alcohol. He “muddled” (watch the video to understand what muddling is) fresh blueberries, basil leaves, and lime juice in the bottom of a glass to release their nutrients and essential oils. He added a teaspoon of black currant juice, which is exceptionally high in antioxidants, and topped it with tonic water.If you prefer to avoid the sugar in tonic water, you can use mineral water or a small amount of agave instead. A useful tip for entertaining is to prepare the muddled fruit and herb base in the glasses ahead of time. When it is time to serve, adding the sparkling water and a final splash of juice creates a fresh foam that makes the drink look like a traditional cocktail.Functional Desserts and Fruit DisplaysThe sweets we discussed were designed to be functional foods rather than empty calories. Martin shared a recipe for strawberry snowballs, which use oats for their beta-glucan content and psyllium husk to help manage cholesterol. These are high in Vitamin C and serve as a nutrient-dense alternative to traditional cookies.For a larger gathering, Martin suggests a brownie buffet or fruit spread featuring sliced bananas, strawberries, and mandarins. You can make these displays look professional by using raspberry dust, freeze-dried raspberries crushed in a mortar and pestle, and sprinkling it over the fruit or the rim of the glasses.Refined Sugar Alternatives: Date-Based SaucesTo accompany the fruit and cakes, Martin prepared a chocolate fudge sauce that avoids refined sugar and bad fats. The recipe uses approximately two ounces of date puree or (about 8) soaked Medjool dates mixed with three tablespoons of cocoa and a third of a cup of almond milk.The cocoa used should be as dark as possible, as high-quality dark chocolate is rich in polyphenols. This mixture is gently brought to a boil and simmered until it reaches a thick, fudge-like consistency. This sauce can be kept warm on the stove or in a double boiler during a party to be served over fresh fruit or oat-based puddings.The Plum Pudding TraditionThe centerpiece of the evening was a traditional British plum pudding, modified to be healthier by using sweet potatoes and warming spices like cloves and cinnamon. This dessert is steamed for three hours, resulting in a dense, nutrient-rich cake.To serve, Martin inverted the pudding onto a plate and topped it with both the chocolate fudge sauce and a date-based caramel sauce (applied after the fire!). For those who want the traditional flaming effect, Martin showed how to warm a small amount of rum, pour it over the pudding, and light it briefly for the spectacle. He advised being very cautious with this step, using only a small amount of alcohol and keeping a towel nearby to extinguish the flame quickly. Recipe Links and Resources* Strawberry Snowball Recipe* Caramel Sauce and Plum Pudding RecipeJoin Us in our Culinary Healing Community!Additionally, Chef Martin and I run a 30-Day Weight Loss & Metabolic Reset within our Culinary Healing group. This is a doctor-guided, flavor-forward program designed to help you rebuild your metabolism without deprivation.When you start your free 7-day trial, you will receive an extra week focused on Stress-Free Cooking and Regulation. From there, the reset moves through four critical pillars:* Week 2: Blood Sugar Balance* Week 3: Restorative Sleep* Week 4: Nourishing Movement* Week 5 and Beyond: Ongoing live support and fresh habits to sustain your progress.You can stay in the group as long as you like for the same low monthly subscription. Join Chef Martin and me as we transform your metabolism one delicious week at a time.Join the 30-Day Metabolic Reset Here.I look forward to seeing you in the new year. Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe