Episodes
-
In this episode, I, Dr. Laurie Marbas, a board-certified family and lifestyle medicine physician, delve into a cholesterol-lowering protocol that I've developed over the past four years through extensive research and patient experimentation. This protocol is particularly beneficial for those on a whole food plant-based diet who still struggle with high cholesterol levels.
I start by explaining the importance of a plant-based diet and the common challenges my patients face, such as maintaining optimal cholesterol levels. I emphasize that while statins can be necessary for some, my goal is to improve quality of life and longevity through dietary means whenever possible.
The core of my protocol involves a specific mixture to be consumed twice daily before lunch and dinner. This mixture includes:
1. Unsweetened applesauce (a quarter to half a cup)
2. Amla powder (eighth to a quarter teaspoon)
3. Psyllium husk (one teaspoon)
4. Ground flaxseed (one tablespoon)
5. Ceylon cinnamon (half a teaspoon)
I also recommend additional steps to enhance the protocol's effectiveness:
One Brazil nut per week for selenium.
Berberine supplements (500 mg, three times a day) for cholesterol and blood sugar management.
Algae omega-3s for heart and brain health, with brands like Nordic Naturals or Compliment.
Soy products (two to three servings per day) such as soybeans, edamame, tempeh, tofu, or soy milk.
I highlight the importance of consistency in following this protocol to achieve the best results. Additionally, I mention that this regimen can help with satiety, which may be beneficial for weight management.
Towards the end of the episode, I invite listeners to join my newsletter for more detailed information and updates, including a forthcoming menopause course and a symptom questionnaire. I encourage everyone to subscribe, share the video, and stay connected for more health tips and recipes.
Thank you for joining me, and I look forward to helping you achieve better health and well-being.
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 -
Good morning, everyone! In today's episode, I shared a profound realization I had during my morning walk. Despite the rain, I found myself deeply grateful for the simple invention of the umbrella, which led me down a rabbit hole of thoughts about gratitude for everyday items and experiences.
I discussed how ordinary events, like making a smoothie, can foster gratitude and happiness. By dissecting the components of my smoothie, I realized the immense journey each ingredient takes to reach me, from the blueberries sourced from Maine to the Vitamix blender and the electricity that powers it. This reflection made me appreciate the interconnectedness of everything in my life.
I also shared personal anecdotes from my time deployed and a missionary trip to rural Africa, highlighting how these experiences taught me to appreciate simple luxuries like showers. These moments of gratitude have helped me cultivate a mindset of contentment and joy.
I emphasized the importance of using daily practices to foster gratitude, which in turn enhances life satisfaction, emotional resilience, and positive relationships. By shifting our focus to the positive and being present in the moment, we can find happiness in the simplest of things.
I encouraged listeners to experiment with acts of kindness and mindfulness, such as allowing someone ahead in line or paying for a stranger's coffee, without expecting anything in return. These small actions can promote a sense of abundance and joy.
Lastly, I updated everyone on my well-being challenge, sharing my progress with step counts, journaling, and reflections. I am excited to see how this journey unfolds over the next 30 days.
Thank you all for being here and allowing me to share this time with you. I hope you find these insights helpful and that they bring more happiness and gratitude into your lives. Don't forget to check out the vegan bundle link in the show notes for some amazing plant-based resources. Have a blessed day!
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 -
Episodes manquant?
-
In this episode, I, Dr. Laurie Marbas, a board-certified family and lifestyle medicine physician, delve into the 10 science-backed habits that can transform your life. These habits are designed to improve your health, happiness, and overall well-being. Here's a quick rundown of what we discussed:
Regular Physical Activity: Exercise is crucial for both physical and mental health. Aim for 150 minutes of moderate-intensity exercise per week, including resistance training.
Whole Food Plant-Based Diet: This diet can reduce the risk of chronic diseases and improve mental health. I shared personal stories and patient experiences to highlight its benefits.
Quality Sleep: Adequate sleep is essential for mental and physical health. I shared my personal journey with sleep issues and how I overcame them.
Stress Management: Managing stress is vital for overall health. I discussed the impact of stress on blood sugar levels and shared mindfulness techniques that have transformed my life.
Social Connections: Building and maintaining relationships can improve longevity and mental health. I emphasized the importance of both social interactions and being comfortable with solitude.
Continuous Learning: Engaging in lifelong learning can enhance cognitive function and life satisfaction. I encouraged listeners to explore new hobbies and skills.
Positive Thinking and Gratitude: Starting the day with gratitude can improve mental health and relationships. I shared my morning routine and the benefits of a positive outlook.
Mindful Eating: Being aware of what and how you eat can prevent overeating and improve digestion. I provided tips on how to practice mindful eating.
Regular Checkups: Even if you feel healthy, regular medical checkups can catch potential issues early. I stressed the importance of having a trusted healthcare professional.
Giving and Helping Others: Acts of kindness and volunteering can improve mental health and provide a sense of purpose. I shared personal reflections on the impact of kindness.
I hope you found this episode beneficial. Thank you for joining me, and I send you gratitude, joy, love, and peace. Safe travels to all, and I look forward to connecting with you in future episodes. 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 -
Today, I discussed the common struggle many people face with weight loss and shared what I consider the "secret sauce" to effective weight loss.
First, it's crucial to understand that many people underestimate their calorie intake. A moderate caloric deficit of 200-300 calories per day, combined with strength training, can help you lose fat while maintaining or gaining muscle mass. I've been working with Maxime Seguin from Fit Vegan Coaching and have seen great results myself, losing 10 pounds of body weight and gaining muscle.
My personal fitness goals include running a half marathon in under two hours, doing a straight pull-up, and performing a pistol squat. Achieving these goals involves consistent running, weight training, and progressive overload. I also emphasize the importance of good sleep and regular movement, aiming for at least 12,000 steps a day.
For those struggling with weight loss, I recommend a whole food plant-based diet and avoiding snacks between meals. A balanced plate with 50% non-starchy vegetables and 50% starchy vegetables, grains, and legumes can be very effective.
Consistency is key. Stick with your plan for 6-12 months to see significant results. Celebrate small progressions and adjust as needed. Community support can be incredibly helpful, so consider joining our free Facebook group or The Healing Kitchen for more resources and support.
I'll be back tomorrow to share tips on traveling and maintaining a healthy diet on the go. Have a blessed 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 -
Hello everyone! In today's episode, I delved into the relationship between a plant-based diet and diabetes management. As a physician who primarily treats diabetic patients, I shared insights on how transitioning to a whole food plant-based diet can significantly improve metabolic health.
Key Points Discussed:
Transitioning to a Plant-Based Diet:
When I first adopted a plant-based diet 12 years ago, I was enthusiastic about the science behind it. However, I realized the importance of providing more detailed guidance to my patients.
Many patients initially focused only on fruits and vegetables, neglecting other essential plant-based foods like whole grains, nuts, seeds, beans, and legumes. This led to fatigue due to insufficient calorie intake.
Importance of a Balanced Plant-Based Diet:
A well-rounded plant-based diet should include a variety of foods to ensure adequate calorie intake and nutrient diversity.
Incorporating all types of plants, including fruits, vegetables, beans, whole grains, nuts, and seeds, is crucial for sustained energy and overall health.
Fiber and Gut Health:
Whole plant foods are rich in fiber, which helps regulate blood sugar levels and supports gut health.
Newcomers to a plant-based diet might experience bloating and gas initially. To mitigate this, I recommend starting with easier-to-digest foods like lentils and gradually increasing fiber intake.
Nutrient Density and Antioxidants:
Plant-based diets are rich in antioxidants, vitamins, and minerals, which combat oxidative stress and inflammation, common complications in diabetes.
It's important to avoid processed plant-based foods and focus on whole, natural foods.
B12 Supplementation:
B12 is a critical supplement for those on a plant-based diet, as it's not naturally found in plants.
I recommend taking 500 to 1000 micrograms of B12 daily and regularly testing blood levels to ensure adequate absorption.
Monitoring Blood Sugars:
Continuous glucose monitoring (CGM) is beneficial for both diabetic and non-diabetic individuals to understand how different foods affect blood sugar levels.
I offer a glucose mastermind program where I prescribe CGMs and guide participants in managing their blood sugars effectively.
Medication Adjustments:
As patients adopt healthier eating habits and lose weight, they may need to reduce their diabetes medications.
It's crucial to monitor blood sugars closely and consult with a healthcare provider to adjust medications appropriately.
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 -
In this episode, I shared my thoughts and experiences from a beautiful sunny day in Denver, Colorado. I started by expressing my excitement about a recent interview with Nelson Campbell and Dr. T. Colin Campbell, whose book, "The China Study," had a profound impact on my life. They have an upcoming special event in December, which I highly recommend checking out.
I also talked about my mixed feelings while traveling alone, as I thrive on human interaction. Despite feeling a bit bummed, I found joy in small things like running on the treadmill, enjoying a free breakfast with delicious oatmeal and toppings, and discovering an Asian pear, which surprisingly lifted my spirits.
Reflecting on my experiences, I emphasized the importance of gratitude and perspective. I shared how small moments and simple pleasures can bring immense happiness. I also touched on the significance of understanding different viewpoints and being non-judgmental, especially in interactions with others.
Overall, I encouraged listeners to find their own "Asian pear"—a metaphor for small joys that can brighten their day. I hope this episode brings a little bit of loveliness to your day and inspires you to appreciate the simple things in life. Thank you for spending time with me, and I wish you all a wonderful day!
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 -
Hey everyone! I made it live while traveling, and I'm excited to share some tips on how to eat healthy on the go. Over the years, I've received many questions from patients about maintaining a healthy diet while traveling, and given my recent travels and body recomposition journey, I thought it would be a great topic to discuss.
Key Points:
Healthy Fast Food Options:
Starbucks: I don't drink coffee, but I love their green and black teas. I often get oatmeal with blueberries or nuts, which can serve as a meal in a pinch.
Taco Bell: Surprisingly, their black bean and rice burrito can be a healthier option when you're on the road.
Grocery Stores:
Whole Foods: Great for picking up fruits, vegetables, and compliant hummus.
Packing Snacks: I packed freeze-dried mango, strawberries, and apples for my flight, which were delicious and convenient.
Meal Delivery Services:
Leaf Side Meals: Available at goleafside.com.
Whole Harvest: They deliver fresh meals to hotels, which is a fantastic option for travelers.
Maintaining Fitness:
I continue to do resistance training and running even while traveling. For example, I ran eight miles this morning in Sacramento's beautiful McKinley Park.
Additional Tips:
Use the Happy Cow app to find plant-based cafes and restaurants.
Carry snacks like Laura bars to tide you over until you can find a healthier meal.
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 -
In this episode, I delve into the fascinating Milgram experiment conducted by psychologist Stanley Milgram in the early 1960s. This series of social experiments measured the willingness of participants to obey authority figures, even when instructed to perform acts that conflicted with their personal conscience. The experiment revealed that a significant majority, 65%, were willing to administer the highest level of shocks to a learner, despite hearing their apparent suffering.
I discuss how this experiment highlights the concept of a "slippery slope," where small incremental steps can lead individuals to perform increasingly severe actions. However, I also explore the idea of a positive slippery slope, where small, manageable steps can lead to substantial improvements in habits and lifestyle. For instance, starting with a short walk each day can eventually lead to a consistent exercise routine, or adding one vegetable to a meal can lead to healthier eating habits over time.
I share my personal experience of training for a half marathon by gradually increasing my running distance each week. This method helped me build a strong foundation and significantly improve my performance. I emphasize the importance of being mindful of the small influences in our daily lives, as they can have both positive and negative impacts.
Additionally, I touch on the role of technology and how it can be a double-edged sword, offering both positive and negative slippery slopes. For example, using a Continuous Glucose Monitor (CGM) can help make better health decisions but can also lead to obsessive behavior.
I encourage listeners to reflect on how they can apply the concept of a positive slippery slope in their own lives and to be mindful of the influences they allow into their daily routines. I also invite feedback on how technology impacts our lives and the lives of our children.
Thank you for spending your precious time with me. I hope you found this episode helpful and thought-provoking.
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 -
Good morning, everyone! In today's episode, I shared insights from a recent workshop with Brittany and Dr. Joel Kahn in the Healing Kitchen. We discussed heart health, focusing on high cholesterol and blood sugars. If you're interested in joining our community, visit DrMarvis.com and click on Healing Kitchen. We have live experts every month, and the price will be going up next month, so now is the best time to join.
Our main topic today was the relationship between high blood sugars and cholesterol. High blood sugars, often seen in diabetes and prediabetes, can affect cholesterol levels and lipid metabolism, leading to atherosclerosis. I explained how insulin resistance, elevated triglycerides, glycation of lipoproteins, inflammation, and endothelial dysfunction contribute to this process.
Dr. Kahn emphasized the importance of looking at the whole person, including genetics, lifestyle, and additional tests like carotid ultrasounds and coronary artery calcium scores. We also discussed the potential risks of certain supplements like plant sterols.
I shared a personal anecdote about how stress can affect blood sugar levels, highlighting the importance of managing stress, diet, exercise, and sleep to improve overall health.
In conclusion, high blood sugars can elevate cholesterol and increase inflammation, so it's crucial to pay attention to diet and lifestyle. I'm off to run nine miles in preparation for my half marathon in November. If you have any questions or topics you'd like me to focus on, please let me know. Have a great day!
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 -
Good morning, everyone! In today's episode, I shared a deeply personal story about how two patients profoundly changed my life and career as a physician. For those who are new to the channel, I hope this gives you some insight into my journey and the transformative power of a plant-based diet.
I began by recounting my move to Rifle, Colorado, after serving in the Air Force. Working as a family medicine physician in a small, rural hospital, I encountered a patient in 2012 who mentioned that meat and dairy upset her stomach. I advised her to stop consuming these foods, not realizing this was essentially a plant-based diet. When she returned 30 days later with her daughter, who had also adopted the diet and experienced significant improvements in her ADD symptoms, I was intrigued.
This led me to dive into the science behind plant-based diets, starting with T. Colin Campbell's book, "The China Study." The compelling evidence I found there and in other resources like Dr. McDougall's site and the "Forks Over Knives" documentary convinced me to explore this further.
Another patient with lupus came to see me shortly after. She was on 12 different medications and in significant pain. I suggested she try a plant-based diet, and within two weeks, her inflammatory markers had significantly decreased, and she felt much better. Over five months, she lost 50 pounds and was able to stop seven of her medications.
Inspired by these results, I decided to adopt a whole food plant-based diet for my family and myself. I threw out all animal-based products from our home and began this new journey. My family was supportive, and over time, I saw incredible improvements in my own health, including a significant reduction in my thyroid medication.
Throughout the years, I've used this approach with countless patients, witnessing remarkable transformations. This experience led me to co-found Plant-Based Telehealth and later Mora Medical, although the latter didn't work out. Now, I continue to see patients independently and share the benefits of a plant-based diet through this podcast and other platforms.
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 -
Good morning, everyone! In today's episode, I delved into the profound topic of finding one's purpose in life. This subject struck me during my morning run, where I had a moment of clarity about why I push myself to achieve challenging goals, like running a half marathon under two hours.
I began by exploring the concept of purpose and how many of us might lose track of it or adopt someone else's idea of purpose, leading to unfulfillment. I shared my personal journey of becoming a doctor, a dream ignited by a childhood experience and pursued despite numerous challenges, including raising three kids and caring for my grandmother during medical school.
I emphasized the importance of having a clear purpose, which provides resilience and strength to overcome life's difficulties. For me, the clarity of purpose was about helping people through medicine, and this unwavering mission kept me going despite the hardships.
I also discussed the process of self-discovery to find one's purpose. This involves reflecting on passions, values, strengths, and desires. I encouraged listeners to journal, seek mentorship, and surround themselves with like-minded individuals to gain clarity on their purpose.
Moreover, I touched on the importance of setting goals aligned with one's values and passions. Using my running goal as an example, I illustrated how breaking down goals into achievable steps can lead to significant accomplishments.
I highlighted the need to seek inspiration from various sources, experiment with new activities, and regularly reflect on one's progress. Engaging with trusted mentors and friends for feedback can also be invaluable.
Finally, I acknowledged that discovering and pursuing one's purpose might require making tough decisions, such as changing jobs or lifestyles. However, the reward is a more fulfilling and meaningful life.
I concluded by inviting listeners to share their purposes and assured them of my support in their journeys. Thank you for tuning in, and I hope you have a blessed and wonderful day!
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 -
In today's episode, I shared an intriguing story that I recently came across, titled "An Autobiography in Five Short Chapters" by Portia Nelson. This story, written in 1977, uses a metaphor of a hole in the sidewalk to illustrate the repetitive patterns and choices we make in life.
The story is divided into five chapters, each depicting a different stage of awareness and action regarding the hole in the sidewalk. Initially, the protagonist falls into the hole unknowingly and feels helpless. Gradually, they become aware of the hole, recognize their responsibility, and eventually choose to walk around it or take a different street altogether.
I reflected on how this metaphor applies to our lives, especially in the context of adopting healthy habits and making positive changes. Often, we find ourselves repeatedly falling into the same "holes" or bad habits, despite knowing the consequences. The key takeaway is that we have the power to make different choices and align our actions with our values.
I also mentioned my recent interview with Dr. Stephen Hayes, author of "A Liberated Mind," who emphasizes the importance of aligning decisions with personal values. This alignment acts as a compass guiding us towards a more fulfilling life.
In conclusion, I encouraged listeners to reflect on their own lives, recognize the "holes" they keep falling into, and consider making different choices to walk down a new path. Change is challenging and scary, but it is essential for achieving different outcomes and personal growth.
Thank you for tuning in, and I hope this story inspires you to take control of your journey and make empowering decisions. Have a wonderful and blessed day, and I'll see you tomorrow!
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 -
Hello everyone! In today's episode, I shared some of my favorite plant-based food products that I regularly use at home. Here are some highlights:
Whole Harvest
Whole Harvest: My top recommendation for delicious, plant-based meals delivered to your door.
Sauces and Dressings
Truemade Ketchup and Barbecue Sauces: Made from vegetables and available on Amazon. Ingredients include tomato puree, apple, vegetable puree, vinegar, salt, onion powder, and allspice.
Plant Strong Products
Plant Strong: Founded by Robesleston, offers oil-free and healthy options like cornbread and muffin mix, spiced lentil, and granola. Available at plantstrong.com and some grocery stores.
Nuts and Seeds
Nuts.com: Great for organic and non-organic beans, nuts, seeds, grains, and more. They deliver quickly and have fun packaging.
Chickpea Products
Banza: Chickpea-based pasta, a healthier alternative to regular pasta. Ingredients include chickpea, pea starch, tapioca, and xanthan gum.
Bob's Red Mill: Offers ground flaxseed and chickpea flour, often with recipes to try.
Marinara and Soy Products
365 Marinara: A low-fat option for pasta dishes.
Butler's Soy Curls: Made from non-GMO soybeans, perfect for adding to various dishes. Available on Amazon.
Bread
Ezekiel Bread: Sprouted grain bread found in the freezer section, available in various flavors like cinnamon raisin and whole wheat.
Additional Tips
Pre-cut vegetables like cabbage and broccoli slaw, baby greens for smoothies, bell peppers, and oil-free hummus are great for quick and healthy meals.
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 -
In this episode, I wanted to delve into the topic of gratitude and its profound impact on both mental and physical well-being. Gratitude, the act of being thankful and appreciative, can significantly promote healing in various aspects of our lives. Here are the five key reasons I discussed:
Enhances Psychological Health: Gratitude increases mental strength and resilience, reducing stress and anxiety, and fostering a more optimistic outlook. This is especially helpful during difficult times, such as the loss of a loved one.
Improves Physical Health: People who practice gratitude report feeling healthier and have fewer physical complaints. Gratitude encourages healthier behaviors and self-care, leading to better health outcomes, improved sleep quality, regular exercise, and a willingness to seek help for health concerns.
Strengthens Relationships: Gratitude helps build and maintain strong relationships, which are crucial for emotional support during healing. Expressing gratitude to others can improve the quality of your relationships and create a positive ripple effect.
Reduces Toxic Emotions: Regularly practicing gratitude can reduce episodes of envy, resentment, frustration, shame, and regret. It shifts the focus from what is lacking to what is present and valuable in your life, reducing stress and aiding the healing process.
Promotes a Positive Feedback Loop: Gratitude creates a positive feedback loop in the brain, triggering the release of neurotransmitters like serotonin and dopamine, which are associated with happiness and well-being. This self-sustaining cycle makes it easier to feel grateful and positive.
I also shared a personal story about my grandmother, who lived with us during a challenging time in my life. Her gratitude and positive outlook, even during her battle with breast cancer, left a lasting impact on me. Her story exemplifies how gratitude can manifest positive outcomes, even in the toughest 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 -
In today's episode, I shared five essential tips to help you lose weight and rebuild your relationship with food through mindful eating. Drawing from my seven years of podcast interviews and personal experiences, I emphasized the importance of savoring every bite and engaging all five senses while eating. I introduced the concept of mindful eating using the raisin experiment but with a delectable truffle from Whole Harvest instead.
I discussed the significance of practicing gratitude for the food we consume, understanding its journey from farm to table, and appreciating the effort involved in its production. I also highlighted the need to limit distractions during meals, such as avoiding social media, TV, or reading, to fully focus on the eating experience.
Additionally, I encouraged chewing slowly and thoroughly to aid digestion and allow the body to signal fullness, which can help in reducing calorie intake and promoting weight loss. By incorporating these mindful eating practices, you can better understand your hunger cues, improve your mood, and find joy and contentment in everyday life.
Thank you for joining me today, and I hope you found these tips helpful. Have a beautiful rest of your day!
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 -
Good morning, everyone! In today's episode, I wanted to delve into the significance of two very powerful words: "I am." As many of you know, I enjoy taking daily walks, and during today's walk, I had some thoughts that I felt compelled to share with you.
I began by recounting a personal story from my childhood that shaped my career path. At the age of 10, I witnessed a family member's transformation through medical intervention, which inspired me to become a doctor. Despite numerous challenges, including being a mother of three while pursuing an MD and MBA, I held onto the belief that "I am a doctor." This affirmation guided me through the toughest times.
The core message of today's episode revolves around the power of "I am" statements. These words are foundational to our sense of self and identity. When you say "I am," you are affirming something about yourself, which can shape your self-image, boost your confidence, and set the tone for your mindset and attitude. Positive affirmations like "I am strong" or "I am capable" can significantly impact how you approach life's challenges.
I also touched on the concept of manifestation, where affirming something can help bring it into reality. This idea is deeply philosophical, echoing Descartes' famous statement, "I think, therefore I am."
In the context of health, "I am" statements can be transformative. Saying "I am healthy" or "I am becoming healthier" can align your daily choices with a health-centric self-view. These affirmations can foster a positive mindset, crucial for managing health conditions and adhering to treatment plans.
I emphasized the importance of believing in your capabilities. Just because someone else says you can or can't do something doesn't matter as much as what you believe inside. Your psychological well-being, including mental and emotional health, is deeply intertwined with your physical health. Affirmations like "I am at peace" or "I am content" can promote overall well-being.
Lastly, I discussed how "I am" statements can aid in behavior change and habit formation. For example, someone who says "I am a non-smoker" is more likely to remain a non-smoker compared to someone who says "I am trying to stop smoking."
In summary, the words "I am" are incredibly powerful and can significantly impact your life and health. I encourage you to reflect on what "I am" means for you and how it can help you achieve your goals. Thank you for listening, and I look forward to sharing more thoughts with you tomorrow. Stay blessed and have a wonderful day!
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 -
I'm excited to share insights on essential lab tests for those following a plant-based diet. In this episode, I discuss the importance of various tests and what they reveal about your health.
Key Lab Tests to Monitor
Complete Blood Count (CBC):
White Blood Cells: Low levels can indicate low inflammation, common in strict whole food plant-based diets.
Red Blood Cells: Size variations can indicate deficiencies (small for iron, large for B12).
Platelets: Important for clotting; levels can vary with inflammation.
Comprehensive Metabolic Panel:
Fasting Blood Sugar: Checks glucose levels.
Kidney and Liver Function: Important for those with a history of related diseases.
Electrolytes: Includes sodium and potassium.
Iron and Ferritin:
Iron: Essential for hemoglobin and overall health.
Ferritin: Indicates iron storage; low levels can cause fatigue and other issues.
Thyroid Stimulating Hormone (TSH):
Important for thyroid health, especially for those on a strict plant-based diet that may lack iodine.
Lipid Panels:
Cholesterol and Triglycerides: Should improve on a whole food plant-based diet. High levels may indicate the need to reduce processed foods.
Vitamin D:
Essential for bone health and immunity. Many need supplementation, especially in winter.
Vitamin B12:
Non-negotiable supplement for plant-based eaters. Check B12, homocysteine, and methylmalonic acid levels to ensure proper absorption.
24-Hour Urine Iodine:
Important for those on a very strict diet without iodine sources.
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 -
Good evening, everyone! Today’s episode is a bit different as I’m recording later than usual due to a hectic day. I started my day on a high note, reminiscing about the joy an Asian pear brought me yesterday. Unfortunately, I couldn’t find another one today, but I remained optimistic.
I’m currently in Denver for the ACLM conference, staying in a hotel. My plans to see patients and conduct podcast interviews fell through as all appointments were canceled. This unexpected free time allowed me to enjoy a sunny day and take a walk. However, I received a call about a leak in our rental condo in Boulder, which required my immediate attention.
Despite the disruption, I tried to find the silver lining, thinking about what could be my "Asian pear" in this situation. I spent 90 minutes driving to and from the condo, using the time to listen to podcasts and audiobooks. One intriguing question I pondered was whether one plus one always equals two. In many contexts, such as merging businesses or combining efforts, the sum can be greater than its parts.
I reflected on how small, consistent actions in lifestyle medicine—like diet, exercise, and sleep—add up to significant health benefits over time. I emphasized the importance of a whole food plant-based diet, daily exercise, and good sleep. Additionally, managing stress, fostering community, and avoiding alcohol and smoking are crucial for overall well-being.
I shared insights from Ellen Langer’s book "Mindful," which discusses the mind-body connection and how our mindset can influence our physical health. For example, elderly men in a study showed remarkable improvements in health and vitality when placed in an environment reminiscent of their younger years.
I also talked about my personal goal of running a half marathon in under two hours and how visualizing success can impact performance. I encouraged listeners to share their experiences on how thoughts have shaped their lives.
Despite the challenges of the day, I chose to focus on the positives, like spending another day in Denver and having dinner with my son. I concluded by reiterating the power of a positive mindset and the synergistic effect of combining efforts.
Thank you for joining me today. I’ll be traveling tomorrow and will try to share my experiences from the Denver airport. Have a beautiful evening and a great 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 -
In this episode, I delve into the challenges and physiological changes associated with menopause, particularly focusing on weight gain. As someone who has recently entered this phase of life, I have developed a deeper empathy for my menopausal and perimenopausal patients and have been exploring various research and strategies to alleviate symptoms.
I explain how estrogen influences fat distribution and metabolism before menopause, promoting subcutaneous fat storage and higher basal metabolic rates. However, after menopause, the decline in estrogen leads to a shift in fat storage from subcutaneous to visceral fat, which is associated with increased inflammation, insulin resistance, and metabolic changes. This shift can result in significant health risks, including heart disease and stroke.
I also touch on the role of estrogen in regulating appetite hormones like ghrelin and leptin, and how its decline can disrupt hunger and satiety signals, potentially leading to increased caloric intake and weight gain. Additionally, I discuss the importance of maintaining muscle mass through resistance training to help mitigate some of these changes.
Towards the end of the episode, I mention my upcoming glucose mastermind program, which will cover topics such as glucose monitoring, insulin resistance, and weight management, particularly for women. This program aims to provide tools and strategies to improve health and manage menopausal symptoms effectively.
Finally, I share a personal project idea related to creating an inspirational artwork based on the concept of "I am" affirmations, and I invite listeners to contribute their ideas for this creative endeavor.
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 -
Factors such as activity level, BMI, genetics, and diet play significant roles in blood sugar levels. For instance, oxidative stress from high blood sugars can damage cells, proteins, and DNA, leading to complications like inflammation, endothelial dysfunction, and insulin resistance. Continuous glucose monitors (CGMs) are invaluable for tracking these fluctuations in real-time.
Interestingly, even plant-based diets can cause unexpected blood sugar spikes in some individuals. Our group discussions have revealed that starting meals with non-starchy vegetables can help manage blood sugar levels better. Elevated blood sugars can also impair the endothelium, leading to atherosclerosis and increasing the risk of heart attacks and strokes.
High blood sugars can cause glycation of proteins, forming advanced glycation end products (AGEs), which are harmful. This can lead to complications with eyes, kidneys, and mental health. Blood sugar fluctuations can also affect mood and cognitive function, making it essential to maintain stable levels.
For non-diabetics, keeping blood sugar levels between 60 to 140 mg/dL is ideal. This range helps prevent inflammation, oxidation, and other complications. Using a CGM can provide the necessary data to make informed dietary choices and improve 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 - Montre plus
