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 brain

You’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 serious

This 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

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 resilience

This 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

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 provider

Dr. 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

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

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

What science reveals about BDNF, mood, and movement

I’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-what

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

Learn about the things you can do to support your immune system today with integrative physician, Chris Miller MD.

Here is a link to her latest article as well, The Nobel Prize That Could Change How We Treat and Heal Autoimmunity.

Thank you to everyone who tuned into my live video! Join me for my next live video in the app.