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  • Not Everyone Thrives on High Fiber Diets. This is Why!

    Not Everyone Thrives on High Fiber Diets. This is Why!
    2025/12/13
    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...
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    26 分
  • The Clock In Your Habits: Why Timing Can Make Or Break Change

    The Clock In Your Habits: Why Timing Can Make Or Break Change
    2025/12/12

    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 could

    If 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
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    3 分
  • How to Build Flavor That Heals

    How to Build Flavor That Heals
    2025/12/10

    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
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    1 時間 16 分
  • Weight loss cooking tips for the holidays!

    Weight loss cooking tips for the holidays!
    2025/12/03
    (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
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    55 分
  • The Case of Brain Fog and Fatigue

    The Case of Brain Fog and Fatigue
    2025/11/28

    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



    Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe
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    6 分
  • Starving in Plain Sight: Why Obesity Is a Hidden Form of Malnutrition

    Starving in Plain Sight: Why Obesity Is a Hidden Form of Malnutrition
    2025/11/26

    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



    Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe
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    5 分
  • S Is for Stress and Cortisol

    S Is for Stress and Cortisol
    2025/11/24

    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



    Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe
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    3 分
  • Live heart healthy cooking demo with Chef Martin Oswald

    Live heart healthy cooking demo with Chef Martin Oswald
    2025/11/19
    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
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    50 分