The Habit Healers

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

Ever feel like you’re “doing everything right”—eating plenty of protein—yet your strength and muscle just aren’t responding the way they used to? You’re not imagining it. In this episode, Dr. Laurie Marbas breaks down anabolic resistance: the very real midlife shift where the same protein-rich meal that once sparked muscle-building barely moves the needle.You’ll hear about the surprising “two-week trap” research—how cutting daily movement (without changing diet) can reduce lean tissue, strength, and your muscle’s response to protein in as little as 10–14 days. Then we simplify the science into an easy mental model: muscle is a construction site, and building requires materials (amino acids), workers (ribosomes), and permission to start (signals like mTORC1).Dr. Marbas walks through the three reasons protein can feel like it “stops working” in midlife:* The signal gets weaker (stress, poor sleep, inflammation, inactivity, menopause shifts)* Delivery slows down (insulin resistance and aging reduce blood flow to muscle after meals)* The machinery shrinks (fewer or less responsive ribosomes over time)Most importantly, you’ll learn how to reverse the trend with practical, doable habits:* Distribute protein across 3–4 meals (not just a big dinner)* Lift 2–4x/week to make every meal more effective* Use micro-movement (2–5 minutes each half hour) to keep nutrient “roads” open* Plus: plant-protein strategies to hit the per-meal leucine “switch” without obsessing over perfectionIf you’ve felt frustrated by stalled progress, this is your roadmap to getting your muscle to listen again—with physiology, not willpower.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, Dr. Laurie and Dr. Chris Miller dive into the fascinating world of fiber, discussing its various types and functions in the body. Dr. Chris explains the distinction between soluble and insoluble fiber, highlighting how soluble fiber can help with nutrient absorption while insoluble fiber aids in digestion and promotes regular bowel movements. The conversation also touches on Dr. Chris's recent article that challenges the idea that high fiber diets are universally beneficial, revealing that not everyone thrives on them. Join them for a geeky exploration of fiber and its complexities in nutrition!Dr. Miller's Substack: https://chrismillermd.substack.com/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

If holiday entertaining feels stressful, this live was for you.In today’s session, Chef Martin Oswald showed us how to turn simple, whole-food ingredients into elegant, crowd-pleasing appetizers that look restaurant-level but are completely doable at home. The focus was not perfection. It was smart preparation, flavor layering, and using what you already have.The unifying theme was amuse-bouche. Small, intentional bites that wake up the palate, buy you time as guests arrive, and turn everyday leftovers into something special. (You will see how I had fun saying “amuse-bouche” throughout…I felt so sophisticated!)Below is a guide to what we covered, along with links to the recipes Martin referenced during the live.Key Ideas from the LiveMise en Place for Home CooksChef Martin shared how professional kitchens reduce stress by organizing everything in advance. One tray per dish. Everything visible. Nothing forgotten. This single habit makes last-minute entertaining calmer and faster.Baby Artichoke Amuse-BoucheA quick, elegant bite made from jarred baby artichokes filled with a bright, savory tapenade of preserved lemon, olives, sun-dried tomatoes, and citrus. A perfect example of how pantry ingredients become something special.Related recipes on Martin’s Substack: Preserved LemonOlive Tapenade VariationsStuffed Cherry Tomatoes (Warm or Cold)Cherry tomatoes hollowed out and filled with plant-based mozzarella or cashew cheese, finished with basil. These can be served cold or gently warmed for a surprising, comforting bite.Related recipes:Plant-Based Mozzarella and Cheese RecipesLentil Pâté with CrackersA deeply savory lentil pâté made with dates or prunes, miso, and spices. This recipe keeps for days and works as an appetizer, spread, or snack. Martin paired it with his gluten-free crackers and showed how garnishes can transform leftovers into something new.Related recipes:Lentil Pâté (Cupcake-Style) and Gluten-Free Quinoa CrackersPumpkin Hummus–Style SpreadSteamed or roasted pumpkin blended with tahini, lemon, and spices, intentionally left textured rather than fully smooth. Served on toasted whole-grain bruschetta with seeds and barberries.Mushroom Bourguignon BitesA rich mushroom stew served in small portions with cauliflower-potato purée, finished with herbs and pickled garnishes. A perfect example of turning a main dish into an elegant appetizer.Mushroom CappuccinoOne of the most talked-about moments of the live. A savory mushroom soup served in espresso cups, topped with almond milk foam made using agar agar or soy lecithin. A playful, unexpected amuse-bouche that guests remember.The Big TakeawayGreat entertaining is not about cooking more. It is about thinking smaller, smarter, and more creatively.Leftovers become appetizers. Simple dishes become elegant bites. And your kitchen becomes calmer when you stop trying to do everything at once.Find All of Chef Martin’s RecipesSome of the recipes mentioned in today’s live, along with many more, are available on Chef Martin Oswald’s Substack, where he shares step-by-step plant-forward recipes, flavor techniques, and professional kitchen insights adapted for home cooks.Subscribe to Chef Martin’s Substack below…some of the recipes are coming in the New Year. You will not want to miss it!The Healing Kitchen with Chef Martin OswaldThank you to everyone who joined us live. We will be back next week for our final live before the new year.Happy holidays and happy cooking.Thanks for reading The Habit Healers! This post is public so feel free to share it. Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe

What if the biggest reason your habits don’t stick has nothing to do with motivation—and everything to do with timing?In this episode, inspired by Dr. Laurie Marbas’s article “The Clock In Your Habits: Why Timing Can Make Or Break Change,” we explore the surprising science showing how your internal body clock silently shapes your success. You’ll hear the story of a simple hip-stretch experiment where two identical habits—one done in the morning, one at night—led to dramatically different results. The secret? Your hormones, your circadian rhythm, and the cues your body is already primed to follow.We break down:• Why your body learns habits faster in the morning• How living “off-schedule” can mimic chronic jet lag• The emerging concept of Circadian Syndrome—and why it matters• Why willpower fails, but cues (especially time cues) work• Small, well-timed shifts that create outsized change: morning light, consistent bedtimes, eating windows, and moreThis episode is a guide to real-world habit change that feels easier, not harder. If you’ve ever blamed yourself for inconsistency, tune in. You may discover the problem wasn’t you—it was the clock you were working against.Press play to learn how to sync your habits with your biology and unlock the momentum you’ve been missing.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 Chris Russo, Diane Urbani de la Paz, Violet Hunter, Paul k, Susie Renard, and many others for tuning into my live video with Chris Miller MD! Notes from my live conversation with Chris Miller MD about her article, Your labs are normal, so why don’t you feel well?If you have ever been told, “Your labs are normal,” and you still feel exhausted, foggy, sore, puffy, or unlike yourself, you are not alone. Dr. Chris Miller and I did a live today because this is one of the most common reasons people end up in her integrative clinic and in my inbox.This post is the cleaned-up, reader-friendly version of what we covered. It is educational, not personal medical advice. Use it to organize your next conversation with your clinician and to take your own symptoms seriously.What “normal range” really meansA “normal range” is not a personalized stamp of health. It is a statistical range based on a population curve. Most labs define normal as values that fall within the middle portion of results seen in a reference group.That reference group is not made up of people carefully selected for optimal health. It is usually people who are not diagnosed with anything obvious. That matters.This is why someone can fall inside a normal range and still feel unwell. It is also why someone can sit just outside a range and feel completely fine. White blood cell counts are a good example. People eating a very anti-inflammatory, plant-forward diet often run lower than average without it meaning something is wrong.The real question becomes: what is normal for you, and what is changing?The pattern that matters most: trendsSymptoms often line up with trends long before a single number crosses a cutoff.Thyroid driftIf your TSH usually runs around 1.5 to 2 and later comes back at 3.4 or 3.5, many clinicians will say it is normal. That value may still represent a meaningful shift for you, especially if fatigue, cold intolerance, weight changes, or brain fog are showing up.I shared a story from my Air Force years. A JAG officer came in frustrated because she felt awful and kept getting told her thyroid was fine. Her TSH was high-normal. We made a small adjustment, and six weeks later she felt like herself again.A1c and fasting glucose creepA1c reflects average blood sugar exposure over roughly three months. If you usually sit at 5.1 or 5.2 and drift up to 5.6, you may still be labeled normal, yet your metabolism may be shifting toward insulin resistance.The same thing happens with fasting glucose. Values that move from the low 80s into the 90s and then just over 100 often get ignored until a line is crossed, even though the direction was clear years earlier.Ten common reasons labs look “fine” while you feel badNot every point applies to every person. The goal is to help you recognize where a deeper look may be needed.1) Labs are in range but moving the wrong wayDirection matters. Thyroid markers, glucose markers, inflammatory markers, and lipids often signal trouble through gradual change rather than a sudden abnormal value.2) Iron deficiency without anemiaYou can have a normal blood count and normal iron levels while still having low iron stores. Ferritin reflects storage. Many people feel poorly when ferritin is low, even if the lab flags it as acceptable.Fatigue, hair shedding, restless legs, poor exercise tolerance, and shortness of breath can all fit. If iron is low, the work does not stop at replacement. The cause matters. That can include absorption problems, gastrointestinal blood loss, kidney disease, bone marrow issues, or heavy menstrual bleeding in perimenopause.3) Inflammation that CRP does not captureCRP is useful, but it reflects only certain inflammatory pathways. Autoimmune conditions and localized inflammation can cause symptoms while CRP stays normal.Vascular inflammation, gut inflammation, thyroid inflammation, and immune signaling through non-CRP pathways may require different markers or a different type of evaluation, guided by symptoms.4) “TSH normal” with incomplete thyroid assessmentTSH is a feedback signal. It does not tell the whole story. Looking at Free T4, Total T3, and thyroid antibodies can help clarify whether production or conversion is an issue.Timing matters too. Acute illness, major stress, or recent medication changes can temporarily distort results. Repeating labs after recovery is sometimes necessary. Over-treatment also carries risks, including palpitations and bone loss, so nuance matters.5) Perimenopause and menopauseHormonal shifts often start years before periods stop. Estrogen declines, progesterone becomes erratic, and the brain pushes harder with LH and FSH.Symptoms can include joint pain, brain fog, sleep disruption, mood changes, midsection weight gain, rising insulin resistance, and cholesterol changes. Labs do not always line up neatly with symptoms during this phase.6) Gut barrier problemsThe gut lining is a single-cell barrier designed to absorb nutrients while keeping larger particles and microbes out. When that barrier becomes more permeable, symptoms often appear after eating and may be delayed by a day or two.Routine blood work usually does not detect this problem.7) Sleep debt and stress physiologyChronic stress paired with insufficient sleep is one of the most common causes of fatigue. Many people stay in a high-alert state all day and never fully downshift at night.Wearables can sometimes reveal patterns that labs miss, such as low restorative sleep or elevated overnight heart rate.8) Post-viral or immune recovery lagAfter viral infections, the immune system can stay activated longer than expected. People may experience lingering fatigue, heart rate instability, lightheadedness, gut issues, or cognitive slowing even after the acute illness resolves.9) Nutrient depletion not covered by basic panelsStandard panels do not assess many nutrients that affect energy, cognition, and muscle function. Depending on symptoms, this may include functional B vitamin status, vitamin D, magnesium, zinc, omega-3 status, iodine, or iron stores.Absorption and conversion vary widely between people, even with similar diets.10) Your baseline is not the lab’s baselineSome people naturally run lower or higher on certain markers. A value that looks normal on paper may represent a meaningful shift for you. The reverse is also true. Someone who normally runs low may appear abnormal on paper while feeling well.Questions to bring to your next lab review* How have these values changed over the past several years?* Do my symptoms match the direction of change?* Are we looking at the right markers for this system?* Are there common misses for this symptom pattern, such as iron stores, sleep, perimenopause, or post-viral recovery?* If something is low, what is the underlying cause?Annual labs help establish a personal baseline, which makes these questions much easier to answer.One last thoughtNormal ranges are a starting point. They are not the end of the conversation. If you feel unwell and your labs look fine, that is a signal to ask better questions, not to stop asking.Tomorrow I am publishing a deeper piece on metabolic labs, optimal ranges, and the lifestyle habits that reliably move them. Subscribe now so you don’t miss it and share this post with someone who it might help! Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe

Thank you Michelle Seguin MD, Marg KJ, Levee, Afsi, Shirley Brilleaux, and many others for tuning into my live video with Chef Martin Oswald! Subscribe to Chef Martin Oswald’s Healing Kitchen Substack here!If you want to learn how to cook in a way that actually supports your immune system, your metabolism, and your energy, without sacrificing flavor, this is exactly what we do inside Culinary Healing.Chef Martin Oswald and I bring together culinary skill and medical science to show you how food becomes medicine in real life, in real kitchens.Join the Culinary Healing group by clicking here.This live session started the way most good kitchens do: a little chaotic, a little joyful, and full of curiosity.Chef Martin joined me from Austria, and what unfolded was not just a cooking demo, it was a masterclass in how mushrooms, technique, and restraint can completely change how food tastes and how it affects your body.What follows are the core lessons from that conversation.Why Mushrooms Are Winter MedicineMushrooms are one of the most underused immune-supporting foods we have.They’re rich in bioactive compounds like ergothioneine and glutathione, contain meaningful fiber and minerals, and provide deep umami flavor with very little caloric load. Shiitake, cremini, oyster, trumpet, and portobello mushrooms all showed up in this session, each used differently, each with intention.Chef Martin emphasized something important early on:Mushrooms don’t need heavy fats to taste good.They need technique.Technique #1: Pickled Shiitake for Instant UmamiOne of the simplest and most powerful techniques Chef Martin shared was quick-pickling shiitake mushrooms.Thinly sliced shiitake are briefly cooked in a hot vinegar-water mixture infused with spices like bay leaf, coriander, pepper, and chili. After a short boil and an overnight rest, the mushrooms retain a slight crunch and absorb intense umami.These become:* Salad toppers* Garnishes for soups and risottos* Flavor bombs for grain bowls or stir-friesThis is how you add acidity and depth without oil-heavy dressings.Important safety note that came up during the live: do not eat shiitake or enoki mushrooms raw. Raw shiitake can cause a rash in some people, and enoki mushrooms have been associated with foodborne illness when eaten raw. Cooking matters.Technique #2: The “Nutella Soup” That Isn’t DessertThis was the moment everyone leaned closer to the screen.A mushroom soup built on cremini mushrooms, onions, hazelnuts, and cashews, slowly developed to create a deeply savory, creamy texture without cream.The secret:* Roast hazelnuts low and slow to deepen flavor* Use cashews for natural creaminess* Blend partially for texture, not total smoothnessThe result is a soup that tastes indulgent but eats clean. Garnished with dukkah (a hazelnut-based Egyptian spice blend), it becomes something people would happily pay for in a restaurant.This is culinary medicine in action: flavor first, physiology respected.Technique #3: Browning Without Overdoing OilChef Martin returned again and again to one principle: most flavor lives on the surface of food.To maximize that flavor:* Use one layer of mushrooms in the pan* Let them brown deeply on one side before flipping* Use the smallest amount of oil necessaryThis is why restaurant food tastes rich, it’s browned correctly. But unlike restaurant cooking, this approach keeps calories in check and blood sugar stable.A Plant-Based Bourguignon Without the Butter LoadOne of the most instructive moments came during the mushroom bourguignon.Traditional versions rely on butter, oil, and wine. Chef Martin showed how to recreate the structure, tannins, acidity, depth, using:* Vinegar instead of wine* Chokeberry (aronia) juice for tannin-like complexity* Mushroom stock for body* Arrowroot or nut butter for thickeningThe result looks and tastes like a classic bourguignon but without the metabolic hit.This is the difference between “plant-based substitutions” and true culinary thinking.Portobello as an Entrée, Not a AfterthoughtThe final dish was pure visual poetry.A flattened portobello mushroom, gently cooked and layered with:* Fresh basil* Thin tomato slices* Delicate rounds of yellow squash* Simple spicesBroiled briefly, it becomes an entrée that works for holidays, guests, or weeknights. Served over cauliflower purée or alongside greens, it adapts to different metabolic needs without feeling restrictive.How This Ties Back to Not Getting SickBefore closing, we circled back to winter health.Alongside eating antioxidant-rich plants like mushrooms, I shared a few evidence-informed reminders:* Keep indoor humidity around 40–50% to protect nasal passages* Gargle with salt water when traveling or exposed* Prioritize sleep and ventilation* Wash hands, but don’t forget air qualityFood is powerful, but it works best when paired with supportive habits.This Is Exactly What We Do Inside Culinary HealingIf this session sparked something for you, curiosity, hunger, inspiration, that’s not an accident.Inside Culinary Healing, Chef Martin and I teach:* How to cook for flavor and physiology* How to lower calorie density without losing joy* How to build meals that support immunity, metabolism, and energy* How to think like a chef and a clinician at the same timeJoin the Culinary Healing group by clicking here.This is where cooking stops being confusing and starts becoming a form of self-care that actually works. Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe

Thank you Heidi Krol, Jay Clapp, Janie McManus, Rosemary, and many others for tuning into my live video with Chris Miller MD! Cold Water, Real Talk: What Chris Asked Me (and What the Science Suggests)Chris Miller MD interviewed me on Substack, which was a nice change, because I’m usually the one asking her the questions. She asked the things people actually want to know: why cold water is suddenly everywhere, what it does in the body, and whether you really have to suffer for three minutes to get any benefit.If you watched the live, this is the written version to sit under the video. If you have not watched yet, the video is right above this post.The Habit Healers subscription price will increase for new members on January 1, 2026, but anyone who is already a paid subscriber (or becomes one before that date) keeps their current rate permanently. No changes will ever be applied to grandfathered accounts. If you’d like to lock in your rate for life, upgrade before January 1, 2026Why I wrote a cold water series (click here to find the series)Cold water exposure has been around forever. What’s new is how loud it has gotten online. Once something turns into a trend, it’s easy for claims to outpace evidence. That’s usually where I step in.I pick topics based on what readers ask for, what I’m curious about, and what seems useful enough to justify the time it takes to research properly. Cold water kept coming up in reader prompts and in conversations at home. So I decided to do a deep review.Then I started reading the research and realized one article would be too small for what I was finding. That’s why it became a five-part series.The Dutch shower study that caught my attentionEarly on, we talked about a study out of the Netherlands that used a simple approach. People took their normal warm shower, then switched to cold water at the end for 30, 60, or 90 seconds. They did that for 30 days.What stood out was what happened after the study ended. A majority kept doing the cold finish. The figure I shared on the live was 64%. These were not people who were already doing ice baths. They were regular participants who tried something uncomfortable and chose to keep it.They reported feeling better. That does not explain the mechanism by itself, but it does raise a worthwhile question. Why would someone voluntarily keep doing something unpleasant unless they felt a benefit on the other side?My longest cold exposure habit is not a plungeI shared a personal story that surprised me once I said it out loud.Growing up, we had one bathroom. The rule was no morning showers for kids under 18. Everyone showered at night. In the morning, I started splashing cold water on my face to wake up. I’ve done it ever since. I’m 55 now, and it’s still part of my morning.I never labeled it as “cold exposure.” It was just practical. When I started researching cold water physiology, it made me look at that habit differently. It also made me think about why it has always felt so effective.Cold exposure has a long history, even if the hype feels newCold water therapy is old. Hippocrates wrote about water-based treatments. Roman bathhouses had cold plunge pools, the frigidarium, built into the routine. In later centuries, physicians experimented with cold water in ways that would not be acceptable today.What’s different now is measurement. We can track heart rate, blood pressure, inflammatory markers, metabolic changes, and signaling chemicals in the blood. That helps separate “people say it works” from “here’s what the body does when it happens.”The first minute can feel brutal for a reasonChris and I spent time on what happens in the first 60 seconds because that’s the part that scares people.Cold water can trigger the cold shock response. You gasp. Your breathing gets jagged. Your heart rate jumps. Your blood pressure rises. Your body reads the situation as a threat.I told a story from a Spartan race in Snowmass where one obstacle involved getting into an ice-filled container and going under a bar to the other side. The first time I went under, I hit my head, came up, and realized I hadn’t made it through. That meant I had to go back under while already stressed and short of breath.Then a man blocking the exit asked me to retrieve his headband from the ice water.That was a firm no.The point is simple: the cold shock response is real and intense. If you have ever jumped into a cold river and felt your chest tighten or your breath catch, you’ve experienced the basics of it.Why some people feel calm right after feeling panickedRight after the shock, another reflex can kick in, especially when cold water hits the face.It’s called the mammalian dive reflex. In plain language, it’s a built-in system that helps conserve oxygen during submersion. It can slow heart rate and shift the body toward a calmer state.That creates a strange overlap where the stress response is firing while a slowing response is also turning on. I used the term autonomic conflict in the live, meaning two opposing systems are active at the same time.This helps explain why people describe cold exposure as intense at first and then oddly settling.Do you have to stay in for three minutes?Chris asked the question most people ask: if you jump in and jump out, do you still get anything, or do you have to stay in for the full “three minutes” people talk about online?My answer was: it depends on your goal, your safety profile, and what you can tolerate consistently. That’s why the fifth article in the series is a protocol piece with options.For some people, cold water on the face is plenty. For others, a short cold finish to a warm shower works well. For others, full immersion is the tool they want.We also talked about cold air exposure. Water pulls heat from the body much faster than air, but some research suggests cold exposure in general can improve insulin sensitivity, likely through activation of brown fat.Brown fat is not the fat most people think ofBrown fat is metabolically active tissue that helps generate heat. It is different from white fat, which is primarily storage. When brown fat is activated by cold, it takes up glucose and fats from the bloodstream and burns them to produce heat. That process can improve insulin sensitivity over time.This is one of the most plausible explanations for why cold exposure is studied in metabolic health.Immune effects: less sickness or better tolerance?People often say cold plunges “boost immunity.” That’s not a clean claim, and it depends on what someone means by “boost.”Cold exposure is a stressor. It can raise inflammatory markers in the short term. With repeated exposure, the body may adapt and become less reactive. People may not get sick less often, but they may handle stress and illness differently.Chris framed this through hormesis, meaning a controlled stress that can lead to beneficial adaptation when the dose is appropriate. Like exercise.The neurotransmitter piece helps explain why people keep doing itChris brought up her favorite section of the series: neurotransmitters.I talked about studies where short cold water exposure was followed by large increases in norepinephrine, sometimes reported in the 200% to 300% range in some individuals. Norepinephrine is tied to alertness and focus. It’s one reason cold can feel like flipping a switch.Dopamine tends to rise more gradually and can stay elevated longer. Dopamine supports motivation and drive. Some people describe an “after effect” that lasts. This may be part of it.Endorphins also rise. These are opioid-like chemicals your brain produces that can reduce pain perception and lift mood.When you combine increased alertness with a mood lift, it makes more sense why someone finishes a cold shower and says, “I feel clear.” They’re not imagining it. Their body chemistry has shifted.Chris also asked about timing. Morning or evening? Research does not consistently show sleep disruption for everyone, but because cold exposure can be stimulating, many people do better earlier in the day, especially if they’re sensitive to stimulation or already use caffeine.A key caution for strength trainingI also flagged an important nuance.If your goal is muscle growth and strength, doing cold water immersion immediately after lifting may blunt some of the adaptive response. Post-exercise inflammation and blood flow are part of how muscle rebuilds. If you reduce that response right away, you may reduce some of the gains you are training for.That does not mean cold exposure is “bad.” It means timing matters. An in-season athlete trying to recover for the next game has a different goal than someone training to build strength in the off-season.Who should avoid cold immersionChris emphasized safety, and she was right to do it. Cold shock can increase heart rate and blood pressure. That can be risky for some people.I previewed that the next article in the series covers who should avoid cold water immersion and why. I also mentioned a reader comment about neurodivergent individuals who may find cold exposure dysregulating. For some people, “pushing through” is not the right approach. Modifying the exposure, or skipping it, can be the safer choice.Cold exposure is a tool. It’s optional.Poetry vs plumbingNear the end, I shared an idea I heard on a podcast: people love the poetry of a big goal, but they forget the plumbing. The plumbing is the boring system that makes the goal work.That concept applies to health goals every January. People announce a big outcome, then skip the daily structure that would make it possible.For some people, cold exposure can function as part of the plumbing. Not because it’s magic, but because it’s a simple lever that may support alertness, mood, and resilience. It can be built into a day without turning into a whole identity.What’s coming nextThe cold water series continues with an article focused on risks and who should avoid it, followed by the final article with protocols based on g

In this episode, Dr. Marbas and guest Dr. Jud Brewer delve into the concept of gratitude and its significance in our lives. They discuss the recent article by Dr. Brewer titled “Be Grateful to Everyone,” exploring what gratitude truly means. Dr. Brewer highlights how gratitude is more than just a trending topic; it’s a practice that can shift our focus away from ourselves and enhance our well-being. The conversation covers the rise of gratitude practices, such as keeping gratitude journals, and examines the psychological benefits and challenges associated with them. Tune in to gain insights into how cultivating gratitude can positively impact our lives and why it resonates on a deeper level.Link to Dr. Brewer's article: https://substack.com/home/post/p-180180901Dr. 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 Camilla, Marg KJ, Suzette Jensen, Roxy Fort, and many others for tuning into my live video with Chris Miller MD! We went live today with a question that comes up all the time and can make people feel genuinely confused.If fiber is so good for us, why do some people feel amazing when they increase it… and others feel bloated, gassy, inflamed, or just plain worse?Dr. Chris Miller and I unpacked what’s going on, why it’s not “in your head,” and what a smarter stepwise approach can look like.This live was based on Dr. Miller’s most recent article, which I’ll link below along with her Substack and her practice website.The premise: Fiber is still the goal, but the path mattersBoth of us teach fiber. The long-term data is compelling, and in most people a higher-fiber, more plant-forward pattern is associated with better health outcomes.But in real life, we see two very different experiences:Some people increase fiber and get all the “expected” benefits, better digestion, lower inflammation, clearer skin, improved cholesterol, improved blood pressure.Other people increase fiber and get gas, bloating, discomfort, and sometimes signs that inflammation is actually going up.So we asked: what’s different about the second group?The Stanford study that changed how Dr. Miller practicesDr. Miller described a Stanford study published in 2021 that helped explain this divide.Participants were assigned to one of two approaches for about 10 weeks:* High-fiber group: worked up to at least 45 grams of fiber per day from plant foods (vegetables, fruit, legumes, whole grains, nuts, seeds).* Fermented foods group: worked up to about six servings per day of fermented foods.The researchers expected the high-fiber group to have the best microbiome and immune improvements. That is not what happened.What stood out:* The fermented foods group showed a consistent increase in microbiome diversity and a drop in inflammatory markers.* The high-fiber group had mixed results: some improved, some barely changed, and some had increased inflammation and no meaningful rise in microbiome diversity.Even when the groups crossed over, the fermented foods pattern continued to show a strong signal toward lower inflammation.The “why”: You can’t benefit from fiber if you don’t have the gut bugs to use itHere’s the key idea Dr. Miller emphasized.Fiber is not digested by us. It’s digested by our gut microbes.When your gut ecosystem is diverse and functional, fiber gets fermented into helpful compounds (including short-chain fatty acids) that support the gut lining and calm inflammation.But if your microbiome is narrow, damaged, or out of balance, and you suddenly “flood the system” with fiber, you may not have the microbial machinery to process it. The result can be gas, bloating, discomfort, and sometimes more inflammation.So in those people, the smarter move may be:Build tolerance and microbial diversity first, then gradually increase fiber.What narrows the microbiome in the first place?We talked through common reasons gut diversity can shrink over time, including:* Years of low-fiber eating (little to no food reaching the colon for microbes)* Antibiotic exposure* Chronic stress and poor sleep* Environmental exposures and pollutants* Ultra-processed foods and additives that disrupt gut balance* Early-life factors such as C-section delivery and limited microbial exposureThen we widened the lens to practical ways people can support diversity outside of food:Time outdoors, exposure to nature, gardening, travel, interacting with other people, and yes, even pets.Fermented foods help, but not always and not for everyoneThe headline from the study makes it tempting to say, “Everyone should eat a ton of fermented foods.”But Dr. Miller made an important clinical point: some people do not tolerate fermented foods well, especially:* People with autoimmune disease during an active flare* People with histamine intolerance or mast cell activation issues* People with significant dysbiosis who are not ready for that “bioactive load” yetFor those people, the priority is calming the gut and immune response first, then building back up gradually.“Put out the fire before you start planting”This ended up being a central metaphor in our live.If the gut and immune system are inflamed and reactive, the immediate goal is not to force more fiber or fermented foods. The goal is to reduce the reactivity.Dr. Miller talked about strategies that can help people ease in:* Starting with gentler forms of fiber (often cooked, blended, or softened foods before big jumps in raw/high-fiber legumes)* Using anti-inflammatory foods and spices (she mentioned options like ginger, turmeric, and berries)* For histamine issues, using a stepwise plan that may include lower-histamine choices and targeted support, sometimes with medication under physician supervision depending on the caseThe goal is always temporary support to calm things down so you can eventually return to a more robust, fiber-rich, diverse plant pattern.Dr. Miller’s personal story: “I thought it was my fault”Dr. Miller also shared that she has lived this from the inside.When she first tried increasing fiber during a period of active illness, she felt worse. She had major food sensitivities and histamine reactions, including rapid joint pain after foods many people consider “healthy.” Beans were not possible for her at that time.She kept thinking she must be doing something wrong.But what she learned (and what this study helped validate) is that sometimes the body isn’t ready yet. With a stepwise approach and calming inflammation first, she was able to rebuild tolerance over time.That’s the message I wanted everyone to hear.If you struggle with fiber, it’s not a moral failing. It’s a physiology problem with a physiology solution.Practical benchmark to aim for once you’re tolerating fiberWhen things are stable, the focus becomes:Diversity.Not eating the same “healthy” foods on repeat, but rotating fruits, vegetables, legumes, whole grains, nuts, seeds, herbs, and spices so your microbes have a wider menu.During the Q&A, someone asked about what I’ve been adding to oatmeal. I shared a simple hack:Lupini bean flakes (L-U-P-I-N-I).I mix them into oatmeal, add them to stews, blend them into smoothies, and even stir them into chili. They’re mild tasting and can be an easy way to increase fiber and protein for many people. If you try them, check that the ingredient list is just “lupini bean flakes.”A quick note on what’s coming nextI also shared that I’m building a new series next year called Mini Medical School, monthly series with mini courses, plus more live interviews and mini Substack summits with collaborators (including Dr. Miller), along with Culinary Healing content with Chef Martin Oswald.Link to the One Tiny Healing Habit store where you can check how to wear your Healing Habit and share it with others!More soon on all of that.Links to Dr. Chris MillerHere are the links mentioned in the live:* Dr. Chris Miller’s article: Not Everyone Thrives on High-Fiber Diets. This Study Explains Why* Dr. Chris Miller’s Substack* Dr. Chris Miller’s website: ChrisMillerMD.com Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe

Ninety days. Two groups. One tiny hip stretch. In this episode, Dr. Laurie Marbas unpacks a surprising study showing that when you do a habit can matter more than what you do — with the morning group reaching “autopilot” seven weeks faster than the evening group, just by aligning with their body clock.We explore how your internal circadian rhythm quietly directs everything from hunger and hormones to focus and mood — and how living “off-beat” (late-night scrolling, irregular sleep, all-day snacking) can contribute to what researchers call Circadian Syndrome: a cluster of weight gain, diabetes, high blood pressure, sleep issues, depression, and memory problems.You’ll learn:* Why habits don’t fail from lack of discipline, but from poor timing and weak cues* How your morning cortisol spike can actually help you lock in new behaviors* Simple, evidence-informed shifts with light, sleep, and food that make change feel easier, not harder* The power of “pre-steps” — like laying out your shoes or dimming lights — to do more work than motivation ever couldIf you’ve ever tried to be “more disciplined” and felt like you were pushing a boulder uphill, this conversation will show you what happens when you finally let your habits sync with your clock instead of fighting it.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, Paul k, Michael Galante, Ellen Harrison, and many others for tuning into my live video with Chef Martin Oswald! Today, Chef Martin Oswald and I spent time inside the real engine of healthy cooking: flavor. Not gourmet tricks. Not complex recipes. Just understanding how your tongue works, how your brain responds to taste, and how to use spices in a way that makes whole-food meals deeply satisfying.We began with heat. If you love Cajun flavors, cayenne is your friend. If you prefer a gentler warmth, reach for chili powders. Spices aren’t just about fire, they’re anchors that create direction in a dish. Once you understand their role, you can build flavor with confidence instead of relying on oils or sugar to carry the meal.From there, we explored something essential: the sweet–sour dynamic. Sweetness is the very first taste receptor that fires when food hits your tongue. It’s fast. It’s rewarding. It’s why sugar becomes a familiar shortcut. But instead of eliminating sweetness entirely, the goal is to use it with intention, balancing it with acids like vinegar, citrus, or fermented ingredients so that your food feels bright, layered, and satisfying without drifting into dessert territory.We also looked at nut butters as foundational tools. Peanut butter and almond butter behave differently in sauces, and each creates its own flavor base. Depending on what you’re making, one will offer warmth and roundness, the other a lighter, more neutral platform for spices.The livestream was hands-on, exploratory, and aligned with the same principles we use in Culinary Healing: start with what you enjoy, understand the mechanics of taste, and practice building flavor patterns that make healthy cooking not just doable but genuinely delicious. As promised, this video will stay here for replay. A full article on spices arrives tomorrow, including more guidance on using heat, acid, sweetness, and balance to elevate your meals, and how these simple practices help reinforce your healing habits in the kitchen.Thank you to everyone who joined live. Martin and I appreciate your curiosity, your presence, and your commitment to learning how to cook in a way that supports your health. If you do this at home please share how it worked for you. Would you like to see more of this?If you are interested in joining us in our Culinary Healing group where fuse flavorful healthy cooking with habits that heal check it out here! Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe

(From Today’s Substack Live Cooking Session!)Today’s Substack Live was one of those wonderfully chaotic, unexpectedly educational sessions where you learn something… and also watch a cucumber get assaulted with a rolling pin.Martin and I dove into one of the biggest challenges this time of year:How do you enjoy the holidays without feeling heavier, puffier, and more sluggish by January?The answer isn’t deprivation.It’s strategy.During the live, we walked through four simple, fast, and surprisingly flavorful tools you can use immediately, starting tonight, to stay grounded, nourished, and metabolically stable during the season of sugar, salt, and second helpings.Let’s break down the highlights from the video so you can try them for yourself.The Secret European Herb–Salt Trick for Sodium ControlMartin revealed a classic European flavor trick almost no one uses in the U.S.:Make your own 2:1 herb–salt mix.Grind dried herbs (thyme, basil, oregano, parsley, marjoram) super fine, then mix two parts herbs to one part salt.Why it works:* Massive flavor* Automatically cuts your sodium intake in half* Helps avoid the fluid retention and next-day “I gained 3 pounds?!” panic* Supports blood pressure and keeps arteries from stiffeningFrom the medical side:When sodium goes up, water follows.That extra water volume pushes your blood pressure higher, distorts the scale, and stresses your cardiovascular system.This herb–salt mix gives you flavor without the metabolic hangover.The 10-Minute Freezer Veggie Soup That Saves Your EveningsThe star of the live may have been the simplest thing of all:Frozen veggies + vegetable stock + blender = a big bowl of creamy soup for 60–100 calories.It works because it’s:* High fiber* High water* Low calorie* Nutrient dense* FastEat a bowl before holiday meals or parties and you’ll naturally eat less of the calorie-dense foods later—without relying on willpower.The veggies also bring in multiple phytonutrients, beautiful colors, and a huge micronutrient boost that your metabolism will thank you for.Batch tip:Make one pot, portion it into jars, refrigerate or freeze, and you have an easy “metabolic safety net” ready all week.The Smashed Cucumber Salad I’m Still Thinking AboutYes, he smashed a cucumber.Yes, it was hilarious.Yes, it works.By cracking the cucumber open with a rolling pin, pot, or even your fist, you get:* Chunkier texture* More surface area for dressing* A refreshing, crunchy, 15 calories-per-100-grams masterpiece* And a salad you can eat huge bowls of for almost no caloriesThe dressing was simple:* Grated ginger* Shallots* Garlic* Rice vinegar* A drizzle of date syrup* A whisper of roasted sesame oil (or peanut flavor if sesame is off-limits)* Fresh herbs to brighten everythingThis salad does triple duty:* Low-calorie volume → fills the stomach* Slow glucose absorption → blunts blood sugar rises* High fiber → supports cravings, digestion, and metabolismIf you want one “holiday hack,” this is it:Eat volume first. Eat heavy foods second.And Then… Dessert That Lowers CholesterolWe finished with a creamy, bright, lemon–silken tofu dessert topped with passionfruit.The magic came from:* Silken tofu → protein + creaminess* Lemon zest with pith → high pectin = helps bind cholesterol* Dates → whole-food sweetness* Passionfruit → tangy, crunchy, fiber-rich toppingBlend tofu, lemon peel, lemon juice, and dates until silky.Chill it, top it, and you have a high-protein, low-calorie, artery-friendly dessert that tastes decadent without all the holiday heaviness.Want to Learn to Cook Like This With Us Every Week?Even though today was a Substack Live, this style of cooking, simple, flavorful, metabolism-friendly, is exactly what we teach inside Culinary Healing, our weekly live cooking + metabolic health program.Inside Culinary Healing, you get:* Chef Martin’s Kitchen where you learn to cook stress free and break the bonds to recipes* Metabolic, medical, and habit coaching from me* A library of stress-free, low-calorie, nutrient-dense recipes* Real-time help turning food into a tool for weight loss and metabolic health* Community, accountability, and a system that actually sticksIf you enjoyed today’s energy, the teaching, and the practical tips…You’ll love Culinary Healing. Join Culinary Healing here: Culinary HealingCome cook with us, ask questions live, and turn your kitchen into the most powerful health tool you own, especially during the holidays. Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe

In this episode of The Habit Healers Podcast, Dr. Laurie Marbas takes you inside the mind of a physician with a powerful clinical vignette designed to uncover the real, often-overlooked roots of persistent brain fog and unrelenting fatigue.You’ll meet a 47-year-old woman who feels like she’s “wading through molasses”—struggling to think clearly, waking up exhausted, and slowly losing control of her energy. Her story mirrors the experience of millions, but the cause isn’t as simple as stress, age, or “being busy.”Dr. Marbas walks you step-by-step through the diagnostic reasoning process:* How physicians think through uncertainty* The key clues that matter most in cases of fog + fatigue* Why a cluster of symptoms tells a deeper story than any single complaint* How sleep disruption, insulin resistance, stress physiology, and midlife hormonal shifts can intertwine to cloud the brainYou’ll also learn the surprising lifestyle patterns that quietly sabotage clarity—late-night screen time, skipped breakfasts, fragmented sleep, evening carb surges—and why women in midlife are especially vulnerable.Most importantly, this episode highlights what actually helps:* Rebuilding sleep architecture* Giving the brain steady, predictable fuel* Simple post-meal movement that sharpens afternoon focus* Restoring daily light and stress rhythms* Identifying when symptoms signal something more seriousThis isn’t about guessing or self-diagnosing. It’s about learning to see your health through a more connected, compassionate lens—one that empowers you to ask better questions and make changes that really move the needle.If brain fog and fatigue have become your “new normal,” this episode will help you understand why—and what small, repeatable habits can begin to turn things around.Clearer thinking and better energy aren’t luxuries—they’re signals your brain can thrive again.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 eye-opening episode of The Habit Healers Podcast, Dr. Laurie Marbas unpacks one of the most misunderstood truths in modern health: you can be overweight, overfed, and still profoundly undernourished.Through stories, science, and global insights, Dr. Marbas explains the health paradox unfolding worldwide—where obesity and nutrient deficiency often exist in the same body. From South African children who appeared well-fed but were lacking essential nutrients, to the millions of adults in the U.S. who consume plenty of calories yet remain low in vitamin D, magnesium, fiber, or iron—this episode reveals why “eating enough” no longer means “being healthy.”You’ll learn:* Why malnutrition isn’t about calories—it’s about the quality of those calories* How ultra-processed foods create “hidden hunger” even when the stomach is full* The real-life signs of nutrient deficiencies: brain fog, fatigue, brittle nails, mood changes, digestive issues, sugar cravings, and more* The deeper structural forces—cost, access, marketing, culture—that shape the modern food landscape* Why the “double burden of malnutrition” is rising globally, affecting families, communities, and entire countries* How nourishing your body with whole, nutrient-dense foods creates a foundation for healing, energy, and resilienceThis episode is not about guilt, restriction, or blame. It’s about understanding what your biology truly needs—and how even small, consistent upgrades can shift your energy, metabolism, and long-term health.If you’ve ever wondered why you’re tired despite eating enough, why cravings won’t let up, or why changing your diet hasn’t “worked” before, this conversation offers clarity, compassion, and a path forward.When you nourish better, you feel better. Your body already knows how to heal—you just need to give it the right materials.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 Marbas uncovers one of the most underestimated drivers of insulin resistance: stress—and the cortisol spikes that come with it.We often blame food, age, or a busy schedule for our fatigue and cravings, but the real story is deeper. Dr. Marbas breaks down how everyday stressors—traffic, lack of sleep, overflowing inboxes, even skipped meals—activate an ancient survival system that quietly raises blood sugar, intensifies cravings, disrupts sleep, and exhausts your metabolism.You’ll learn:* How cortisol actually works and why modern life keeps it elevated* The subtle sources of stress that trigger blood sugar spikes* Why stress can feel like sudden hunger or uncontrollable cravings* The hormonal cascade linking stress → sugar → insulin → energy crashes* A simple, powerful micro habit—the 4-7-8 breath—that helps slow the cycle and retrain your nervous system* When stress signals a deeper issue worth discussing with a providerDr. Marbas also walks you through a weekly micro habit plan you can start today, plus reflection prompts to help you recognize your stress patterns and regain metabolic control.If you’re looking for a practical, compassionate way to calm your body, steady your blood sugar, and build trust in your metabolism again, this episode is your starting point.You’re just one healing habit away.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 Rob Tourtelot, Teresa and many others for tuning into my live video with Chef Martin Oswald! Tonight’s Transatlantic Cooking Session: What This Meal Can Do for Your HeartTonight’s live was a true two-continent collaboration.Chef Martin cooked from Austria. I joined from the U.S.He brought the skill and flavor; I brought the physiology behind why this meal works so well for metabolic and cardiovascular health.He made a porcini mushroom barley risotto layered with kale, along with a fresh kale salad topped with red onionsand sunflower seeds. He’ll be sharing the full recipe soon. He also walked through several ways to make homemade vegetable stock — a simple upgrade that changes the flavor and the nutrition of everything you cook.While he demonstrated technique, I explained what each ingredient can do for your heart and metabolism.Barley gives beta-glucan, a soluble fiber that forms a soft gel in the gut and helps pull LDL cholesterol out of circulation. About half a cup of cooked barley gets you close to the 3 grams shown in studies to meaningfully lower LDL.Porcini mushrooms add ergothioneine, a cellular antioxidant that protects DNA, along with beta-glucans that support immune function. Certain mushroom compounds can gently reduce aromatase activity, a pathway linked to lower lifetime estrogen exposure and reduced breast cancer risk. They don’t contain isoflavones; they work through entirely different biochemistry.Kale played two roles tonight, in the risotto and in the salad. When you cut or chew kale, you activate myrosinase, an enzyme that converts its glucosinolates into isothiocyanates. These compounds reduce inflammation and support endothelial health, which is essential for keeping arteries responsive and resilient.Red onions bring quercetin and anthocyanins, both of which improve blood vessel dilation, reduce oxidative stress, and help prevent LDL from becoming oxidized, the form that contributes to plaque.Sunflower seeds offer vitamin E, plant sterols, and healthy unsaturated fats. Vitamin E protects LDL from oxidation, sterols reduce cholesterol absorption, and healthy fats improve lipid profiles and support flexible blood vessels.And throughout the demo, Chef Martin showed how simple it is to build a flavorful homemade vegetable stock, one of the easiest ways to reduce sodium, deepen flavor, and add more phytonutrients to everyday cooking.This is why I love cooking alongside him. The food tastes amazing, and every ingredient has a job inside the body: lowering inflammation, supporting arteries, calming oxidative stress, improving lipid handling, and gently tuning metabolic pathways.What we made tonight wasn’t just dinner.It was a heart-healthy, metabolism-friendly blueprint you can use every day.If you want to keep cooking this way — and understand why it works…Chef Martin and I created the Culinary Healing 30-Day Weight Loss & Metabolic Reset to bring this experience to you week after week.It’s a physician-led, chef-guided program that helps you:• Lose weight without dieting or deprivation• Improve blood sugar and reduce inflammation• Sleep better and regulate stress• Rebuild metabolic flexibility• And learn how to cook meals your body actually understandsYou start with a free 7-day trial, which gives you full access to Week 1: Stress-Free Cooking & Stress Regulation.Then you continue through the reset:Week 2: Blood Sugar BalanceWeek 3: Restorative SleepWeek 4: Nourishing MovementWeek 5 and beyond: A new focus each week — new habits, new handouts, weekly lives, and ongoing supportStay as long as you like for the same low monthly rate and continue transforming your metabolism one delicious week at a time.If you enjoyed watching Chef Martin cook and hearing the science behind the ingredients, this is exactly what the Culinary Healing group is designed to give you, every week.Click here to join us now. Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe

In this episode, Dr. Laurie Marbas and Dr. Chris Miller delve into Dr. Miller’s recent article discussing the groundbreaking Nobel Prize awarded for advancements in understanding the immune system. They explore the significance of this research, particularly regarding Treg cells and their implications for treating and healing autoimmune diseases. Dr. Miller, who has personal experience with lupus, shares his insights on how the health of the immune system impacts overall well-being and aging. Join them as they discuss the exciting developments in immunology and what it means for patients dealing with autoimmune disorders. Don’t miss the link to Dr. Miller’s article, which provides further details on this vital topic.Link to Dr. Miller’s Article: https://chrismillermd.substack.com/p/the-nobel-prize-that-could-changeDr. 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, we dive into an intriguing discussion with Dr. Jud Brewer about his article on a simple eye trick that can help shift you out of anxiety. Dr. Brewer shares his clinical observations on how curiosity can influence eye movement and emotional states, drawing connections to historical insights from researchers like Charles Darwin. He emphasizes the importance of this technique as a practical tool for patients, making it accessible and useful in everyday life. Join us as we explore the fascinating interplay between our eyes and emotions, and learn how to apply this eye trick to enhance your mental well-being. Be sure to check out the article linked in the bio for more insights!Dr. Marbas Substack: https://drlauriemarbas.substack.com/Dr. Brewer’s simple eye trick to reduce anxiety article: https://substack.com/home/post/p-177045919A 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

What science reveals about BDNF, mood, and movementI’m Dr. Laurie Marbas, and in this episode I challenge the story we’ve been told about depression—that it’s just mindset, willpower, or a simple “chemical imbalance.” Yes, therapy and medication can be essential. But many of us are missing a quiet, biological piece of the puzzle: brain-derived neurotrophic factor (BDNF), the protein that helps your brain repair, rewire, and become resilient.I break down what BDNF is (think: scaffolding for your neurons), why it’s so active in mood-related regions like the hippocampus, prefrontal cortex, and basal forebrain, and how low BDNF can leave you stuck—showing up as brain fog, low mood, and reduced stress tolerance. Here’s the hopeful part: you can nudge BDNF up with consistent, evidence-based actions that complement any therapy or medication plan.In this episode, I:* Explain how low BDNF contributes to depression—and why mindset alone isn’t the full answer.* Share research showing depression can be linked with structural brain changes (like hippocampal shrinkage) and how BDNF supports repair.* Walk through five non‑drug levers that raise BDNF: aerobic movement, mindfulness/breathing, CBT-style cognitive reframing, deep sleep, and real human connection.* Reframe motivation: action drives biology first; the feelings follow.Try my “Starting Line” this week (no perfection required):* Move: Aim for ~150 minutes of moderate activity (walk, bike, swim).* Breathe: Practice 4‑4‑6 breathing daily (inhale 4, hold 4, exhale 6).* Sleep: Power down screens 1 hour before bed and keep a consistent lights‑out.* Connect: Text someone today and schedule a 10‑minute check‑in.* Reframe: Catch one unhelpful thought and replace it with a more balanced version.I also created a simple, science‑backed worksheet—“Rebuild Your Brain: The BDNF Daily Builder”—to help you track these five signals over seven days and reflect on what’s working. Grab it from the show notes.Listener note: Depression is complex—biological, psychological, social, and often genetic. This episode is educational and not a substitute for personalized care. If you’re struggling, please seek help from a licensed professional. Medication and therapy aren’t signs of failure; they’re tools—and you deserve a full toolkit.A walk. A breath. A bedtime. A conversation. A reframed belief.Each one tells your brain: We’re rebuilding.Link to Dr. Marbas’s Substack:https://drlauriemarbas.substack.com/p/why-i-couldnt-lift-my-armsand-whatA 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