Episodes

  • From Hospitals to Highways

    From Hospitals to Highways
    Oct 1 2024
    In this episode, I wanted to share more about why I practice medicine the way I do and why I left traditional medicine. I was inspired by a neurosurgeon who left medicine after realizing that lifestyle changes could help patients heal without surgical intervention. This resonated with me deeply, as I have always been passionate about helping people heal, a passion that started when I was 10 years old, inspired by my sister's recovery from illness. I pursued a career in family and lifestyle medicine, and after years of practicing in various settings, including the Air Force and a traditional medical practice, I discovered the profound impact of a whole food plant-based diet. This discovery led me to start my own practice, Plant-Based Health, which we eventually sold to John Mackey of Whole Foods. Throughout my journey, I've seen incredible transformations in my patients, from reversing diabetes to reducing inflammation and improving overall health. However, I became frustrated with the limitations of traditional medicine, which often doesn't allow for the necessary time and conversations to promote true healing through lifestyle changes. Now, I run my own practice where I can integrate lifestyle medicine with traditional treatments, providing a more holistic approach to patient care. This allows me to stay true to my ethics and help patients achieve sustainable health. In addition to my medical journey, I also shared our decision to embrace the RV lifestyle. Both my husband and I, being former military, are used to moving frequently. We wanted to simplify our lives, reduce stress, and be closer to nature. Living minimally in an RV has been a refreshing change, although it comes with its own set of challenges. I also touched on the importance of mindfulness and humor in managing stress and maintaining a positive perspective. Our journey has taught us to let go of unnecessary attachments and focus on what truly matters: our spiritual journey, loved ones, and overall well-being. Thank you for joining me in this episode. I hope my story inspires you to reflect on your own life and consider what changes you might make to reduce stress and improve your health. As always, I'm sending you gratitude, love, joy, and healing. Have a wonderful rest of your weekend! To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. To learn plant-based cooking and get your medical questions answered, join The Healing Kitchen, taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen
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    18 mins
  • Top 7 Foods to Help You Lose Weight and Improve Insulin Resistance

    Top 7 Foods to Help You Lose Weight and Improve Insulin Resistance
    Sep 30 2024
    In this episode, I, Dr. Laurie Marbas, discuss the top seven foods you should incorporate into your diet to help with weight loss and improve insulin resistance. As a board-certified family and lifestyle medicine physician, I emphasize the importance of low glycemic, high fiber, and high protein plant foods. I start by highlighting lentils, which are nutrient powerhouses rich in protein, fiber, iron, magnesium, and B vitamins. Next, I talk about chickpeas, also known as garbanzo beans, which are great for making hummus and are high in folate, iron, and polyunsaturated fats. Black beans are another excellent choice, rich in fiber, protein, and magnesium, which helps relax blood vessels. Kidney beans are also beneficial, providing folate, copper, manganese, and iron. I then discuss the benefits of soy products like tofu and tempeh, which contain phytoestrogens that can help with menopausal symptoms and are great for bone and liver health. Quinoa is another versatile option, being a low glycemic whole grain rich in protein, magnesium, and antioxidants. Finally, I encourage listeners to try tempeh, which can be found pre-marinated and is a great source of protein and phytoestrogens. Throughout the episode, I stress the importance of these foods in maintaining satiety, improving blood sugar levels, and supporting overall health. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. To learn plant-based cooking and get your medical questions answered, join The Healing Kitchen, taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen
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    12 mins
  • Minimalism and Nomadic Living: Finding Freedom and Joy

    Minimalism and Nomadic Living: Finding Freedom and Joy
    Sep 29 2024
    Hello everyone! In today's episode, I shared five transformative experiences and decisions that have significantly impacted my life, and I hope they can inspire you too. 1. Embracing Lifestyle Medicine I discussed how discovering lifestyle medicine was a game-changer for me. It allowed me to move beyond the constraints of traditional medicine, focusing on preventing, treating, and even reversing chronic diseases through holistic approaches like nutrition, exercise, stress management, and social connections. 2. Adopting Minimalism and a Nomadic Lifestyle I shared my journey of living in an RV full-time with my husband and dog, Daisy. Embracing minimalism has brought a sense of freedom and lightness, allowing us to travel, enjoy nature, and live more intentionally. 3. Integrating Technology into Healthcare I talked about my experience with telemedicine, starting back in 2017. This approach has enabled me to reach and help patients across the country, emphasizing the power of a plant-based diet and lifestyle medicine. I also mentioned my involvement with Plant-Based Telehealth, now known as Love Life. 4. Building a Supportive Community I highlighted the importance of community through my work with Brittany Drudy and our initiative, the Healing Kitchen. This platform allows us to connect with people worldwide, offering recipes, medical advice, and workshops to support a healthier lifestyle. 5. Prioritizing Personal Growth and Self-Care Finally, I emphasized the significance of personal growth and self-care, especially during challenging times like perimenopause. I shared my mindfulness practices and the importance of maintaining a positive attitude and perspective, even in difficult situations. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. To learn plant-based cooking and get your medical questions answered, join The Healing Kitchen, taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen
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    15 mins
  • Finding Gratitude in Everyday Life

    Finding Gratitude in Everyday Life
    Sep 28 2024
    Good morning, everyone! Today, I wanted to discuss the enemies of gratitude, inspired by my recent experiences while traveling. As I've been attending the American College of Lifestyle Medicine Conference and spending time in Boston with my daughter, I've been reflecting on what can diminish our sense of gratitude. I shared nine key factors that can detract from our gratitude: Entitlement: Feeling entitled to certain outcomes can overshadow our recognition of what we already have. Envy: Focusing on what others have can make it difficult to remain grateful for our own blessings. Materialism: Constantly seeking material possessions to fill a void can detract from our sense of gratitude. Negative Bias: Our natural tendency to focus on negative aspects can crowd out gratitude. Habituation: Becoming accustomed to the good things in life can lead us to take them for granted. Comparison: Comparing our lives to others often leads to feelings of lack. Busyness: Being overly busy can prevent us from appreciating the small moments of gratitude. Ungratefulness: Gossiping and complaining promote a culture of ungratefulness. Stress and Anxiety: These emotions make it hard to be grateful and can affect our mental health and relationships. I also shared personal stories, such as my mission trips to Uganda and Ecuador, which highlighted the importance of service and how it can enhance our gratitude. Additionally, I emphasized the value of daily gratitude journaling and being mindful of our blessings. In conclusion, practicing gratitude is like exercising a muscle—the more we do it, the better we become at it. Gratitude breeds mindfulness and kindness, which are essential in today's world. Thank you for spending time with me today, and I hope you find these insights helpful. Have a great day, everyone, and stay warm! Blessings. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. To learn plant-based cooking and get your medical questions answered, join The Healing Kitchen, taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen
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    22 mins
  • Flavor and Function: How Spices Can Boost Your Well-being

    Flavor and Function: How Spices Can Boost Your Well-being
    Sep 27 2024
    Hello, everyone! In today's episode, I delved into the fascinating world of spices, exploring not only how they can enhance the flavor of your meals but also their significant health benefits. Drawing from both research and my clinical experience, I discussed a variety of spices and their potential positive impacts on health. We started with turmeric, which I take daily for its anti-inflammatory and antioxidant properties. Adding black pepper to turmeric increases its bioavailability significantly. I also highlighted its neuroprotective effects, particularly against age-related diseases like dementia. Next, we talked about cinnamon, which is excellent for blood sugar regulation and lipid metabolism. I often recommend it to my patients dealing with cholesterol issues. Ginger was another key spice, known for its ability to ease nausea and aid digestion. I shared a personal story about how ginger tea helped me during my pregnancies. Garlic was another highlight, especially for its immune-boosting properties and potential to lower blood pressure. Cumin, a staple in my New Mexican upbringing, aids in digestion and acts as an antioxidant. Paprika, rich in beta carotene, is good for vision and has anti-inflammatory effects due to capsaicin. We also covered cayenne pepper, which can boost metabolism and aid in weight regulation, and black pepper, which enhances the absorption of various nutrients. Cardamom, cloves, and saffron were also discussed for their unique health benefits, including digestive health, oral health, and mood improvement, respectively. Basil, rosemary, thyme, and oregano rounded out our list, each offering their own set of health benefits from anti-inflammatory properties to cognitive support and antimicrobial effects. I encouraged listeners to spice up their meals to not only enhance flavor but also to reap these health benefits. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. To learn plant-based cooking and get your medical questions answered, join The Healing Kitchen, taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen
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    17 mins
  • The Science Behind Soy: Debunking Myths and Embracing Benefits

    The Science Behind Soy: Debunking Myths and Embracing Benefits
    Sep 26 2024
    In this episode, I delve into the often controversial topic of soy and its health benefits, addressing common misconceptions and highlighting the latest scientific research. Many people follow outdated advice from various health gurus, but it's crucial to stay updated with current science. I discuss the three main isoflavones found in soy: genistein, daidzein, and glycitein, explaining their roles and how they interact with estrogen receptors in the body. These isoflavones can act as both estrogen agonists and antagonists, depending on the tissue they bind to, which can have varying effects on health. Key benefits of soy isoflavones include: Breast Cancer Prevention: Soy isoflavones can lower breast cell proliferation and alter estrogen receptor signaling, reducing cancer risk. Bone Health: They help prevent bone loss in post-menopausal women and maintain bone mineral content. Cardiovascular Health: Soy improves lipid profiles, lowers LDL and triglycerides, and has anti-inflammatory effects. Menopausal Symptom Relief: Soy can alleviate symptoms like hot flashes, potentially supplementing or replacing hormone replacement therapy (HRT) for some women. Cancer Prevention: Soy modulates estrogen metabolism, reducing the production of carcinogenic metabolites and lowering the risk of hormone-related cancers. I emphasize the importance of not being swayed by outdated information and encourage listeners to look at the current evidence. Soy foods are not only beneficial but also a great source of protein and fiber. For those with soy allergies, other plant foods can offer similar benefits. I also touch on the broader topic of HRT for menopausal women, noting how perspectives have shifted with new research. It's essential to keep an open mind and adapt to new scientific findings to provide the best care and advice. In conclusion, soy is a valuable addition to a whole food plant-based diet, offering numerous health benefits. I encourage everyone to embrace the science and not fear incorporating soy into their diets. Thank you for tuning in, and I wish you all joy, love, peace, and healing. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. To learn plant-based cooking and get your medical questions answered, join The Healing Kitchen, taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen
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    14 mins
  • Mindful Strategies for Overcoming Resistance to Healthy Habits

    Mindful Strategies for Overcoming Resistance to Healthy Habits
    Sep 25 2024
    In today's episode, I delved into the topic of resisting healthy habits and changes in our lives. Whether it's exercise, eating healthy, or improving sleep, resistance is a common experience for everyone, even elite athletes. I shared my personal struggles with increasing my racing distance and how I've learned to turn into resistance rather than fight it. I outlined several steps to help manage and understand resistance: Recognize the Resistance: Acknowledge the mental process causing resistance without judgment. Mindful Breathing: Use deep breathing techniques to anchor yourself and create a pause. Explore with Curiosity: Investigate the resistance with curiosity, identifying physical sensations, emotional states, and triggers. Acceptance: Embrace discomfort as part of the human experience and understand that it will pass. Uncover Underlying Needs: Reflect on whether the resistance reveals unmet needs or misalignments with your values. Adjust and Adapt: Make necessary adjustments to your routine or approach. Compassionate Reflection: Be kind to yourself and avoid self-judgment. Gentle Encouragement: Encourage yourself to evolve and understand that this is a journey, not a destination. I emphasized the importance of compassion and kindness towards oneself and how these practices can lead to more energy and better health. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. To learn plant-based cooking and get your medical questions answered, join The Healing Kitchen, taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen
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    18 mins
  • Debunking Menopause Belly Fat: Myths vs. Facts

    Debunking Menopause Belly Fat: Myths vs. Facts
    Sep 24 2024
    In this episode, I, Dr. Laurie Marbas, delve into the topic of menopausal belly fat, debunking common myths and providing actionable advice. As a board-certified family and lifestyle medicine physician, I aim to help people achieve optimal health through simple habit adjustments and understanding the difference between fact and fiction. We start by addressing the myth that menopausal belly fat is inevitable. While hormonal changes can lead to weight gain around the abdomen, it's not a foregone conclusion. I explain the difference between visceral fat and subcutaneous fat and emphasize that lifestyle changes can mitigate these effects. Next, I tackle the misconception that you can't lose belly fat after menopause. Although it may be more challenging, it's entirely possible with the right combination of diet, exercise, and lifestyle modifications. I share my personal experiences and those of my patients to illustrate this point. I also debunk the idea that only cardio can reduce menopausal belly fat. Strength training is equally important, if not more so, for building muscle and boosting metabolism. Starving yourself is another myth; severe calorie restriction can lead to muscle loss and other health issues. Instead, I advocate for a balanced diet rich in whole, plant-based foods. We then discuss the importance of healthy fats, debunking the myth that all fats are bad for weight loss. Healthy fats like avocados, nuts, and seeds are essential for hormone production and brain health. I also clarify that spot reduction of belly fat is a myth; fat loss occurs throughout the body. Hormone replacement therapy (HRT) does not directly cause weight gain and may even help balance hormone levels. Supplements and diet pills are not the solution; they often lack scientific backing and can be expensive. Finally, I offer practical tips for losing belly fat, including maintaining a balanced diet, regular exercise, staying hydrated, getting enough sleep, and managing stress. I share my personal journey of living a nomadic life in an RV, emphasizing the importance of downsizing and focusing on what truly matters. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. To learn plant-based cooking and get your medical questions answered, join The Healing Kitchen, taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen
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    23 mins