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  • Cardio isn't enough, so run to the iron

    Cardio isn't enough, so run to the iron
    2026/01/30

    If you’ve ever felt like you have to choose between running for your heart or lifting for strength, I’m here to tell you that’s the wrong question. In this episode, I walk through the simple truth the research keeps repeating: cardio and resistance training do different jobs, and if you want your workouts to fight aging—not just burn calories—you need both.

    I’ll explain why cardio is great at supporting your heart and metabolism, but why lifting is the lever that protects the stuff that actually makes aging harder: muscle, bone density, and the ability to keep moving well. We’ll talk about bones in particular—because they don’t respond to wishful thinking. They respond to force. If you want stronger hips and spine over time, you have to put your body under a load that feels heavy.

    Then I get into the real reason most of us skip strength work: not laziness—friction. The tiny barriers (drive time, waiting for equipment, “I’ll do it later”) quietly kill the habit. So I share the strategy that actually works: habit stacking—bolting lifting onto the cardio you already do, so it becomes automatic instead of optional.

    I’ll also give you my favorite “zero commute” tools that take up almost no space—a doorstop kettlebell, a weighted vest, a sandbag—and exactly what “heavy” means in real life (hint: 8–12 reps, with the last two feeling brutal). Because the bottom line is this: your heart needs movement… but your bones need battle.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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    4 分
  • Let’s Get Funky: The Healing Power of Fermented Foods (Plus a Big Announcement!)

    Let’s Get Funky: The Healing Power of Fermented Foods (Plus a Big Announcement!)
    2026/01/29
    Thank you We Are Getting Old?, Marg KJ, Afsi, Martha Leinroth, Steve D, and many others for tuning into my live video with Chef Martin Oswald! We are back! After a little break, and a wonderful trip to Malta for Martin and Puerto Vallarta for me, we are diving straight into the “funky” side of the kitchen.With February 1st marking “Fermentation Day,” it is the perfect time to talk about one of the most overlooked yet powerful tools in our culinary medicine chest: Fermented Foods.As Chef Martin Oswald explained in our live session, fermented foods are ingredients that have been transformed by micro-bacteria or yeast. These microbes eat the sugars and starches and convert them into acids, gases, or alcohol.The result? That signature “tangy” (or as we decided to call it, “funky”) flavor that indicates a food is rich in probiotics and prebiotics.Here is a breakdown of the fermented powerhouses we discussed today and how you can sneak them into your daily meals.1. Fermented Black SoybeansIf you have read the Dr. Greger cookbooks, you likely know the power of black soybeans for lowering cholesterol. But have you tried them fermented?* The Flavor: Intense umami.* How to use: Rinse the salt off with water and soak them for 10 minutes. Toss them into a stir-fry or dressing to boost flavor.[Link: Get the Fermented Black Soybean Recipe Here]2. Homemade SrirachaForget the store-bought stuff; making your own sriracha is easier than you think.* The Method: It is a 7-day fermentation process using a 2% sodium ratio by weight.* Chef’s Tip: Using less salt (sticking to that 2% safety mark) actually makes the fermentation faster and the flavor “funkier” and better.Chef Martin’s Homemade Sriracha Recipe.3. KimchiWe are moving from Thailand to Korea with this staple. Kimchi isn’t just a side dish; it is a flavor bomb for dressings and sauces.* The Process: Massage the cabbage with salt to release the liquid. Rinse it with water three times to remove excess sodium. Add a chili paste made with Korean chili and massage again. Ferment for just 48 hours before moving it to the fridge.* How to Eat: Chop it up and mix it into a vinaigrette or a plant-based yogurt for an incredible sauce.Chef Martin’s Kimchi Recipe.4. Gochujang (Korean Chili Paste)Think of this as the fermented cousin of ketchup.* The Hack: It can be very spicy on its own. Martin suggests mixing it with a little tomato sauce to thin it out and create a “spicy ketchup” that replaces the sugary store-bought versions.5. Miso and The Cashew Cream HackJapan is a Blue Zone for a reason, and Miso is a big part of that. But you do not have to limit it to soup.* Chef’s Secret: Martin blends soaked cashews with water to make a cream, then stirs in a tablespoon and a half of blonde (white) miso. Leave it on the counter for a day or two, and the bacteria from the miso will ferment the cashew cream.* Result: A tangy, probiotic-rich cream that tastes like sour cream or crème fraîche. Perfect for topping soups or risottos.6. Sauerkraut: The Ultimate “Funky” FactorWe saved the funkiest for last. Sauerkraut is a prebiotic powerhouse.* Beyond the Reuben: Do not just put it on a sandwich. Martin uses it in his Tart Lorraine (replacing the onions with sauerkraut) and his Segediner Goulash (a stew with potatoes and oats).* Crucial Rule: Always add your fermented foods (like sauerkraut or miso) at the very end of cooking. High heat kills the healthy bacteria.Tart Lorraine with Sauerkraut Recipe A Note on YogurtWe also touched on yogurt. While Dr. T. Colin Campbell remains neutral on dairy yogurt, he notes you must eat it daily to maintain the bacteria strains. For a plant-based option, we love Kite Hill (unsweetened plain). It is a great base for sauces or a morning muesli.Resource SpotlightIf you want to read deep studies on the science of fermentation (we are talking deep history and molecular science), check out Jürg Vollmer at the Food Revolution Substack. He is doing incredible work on the subject.COMING SOON: The Brain Health Substack Mini-Summit!We are absolutely thrilled to announce that at the end of February, we will be hosting a Brain Health Summit right here on Substack.We are bringing together some of the leading minds in brain health:* Annie Fenn, MD * Julie Fratantoni, PhD * Dr. Dominic Ng * Chris Miller MD * Jud Brewer MD PhD * Chef Martin Oswald Chef Martin is creating specific brain-healthy recipes tailored to each doctor’s ingredients and recommendations. We will have live interviews, recipe posts, and deep dives into how to fuel your mind.Keep an eye out for the official schedule on February 1st. You will not want to miss this!PS. Did you know that Chef Martin and I run a weekly group called Culinary Healing? You can check it out here. Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe
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    46 分
  • How to Engineer an ADHD-Friendly Life

    How to Engineer an ADHD-Friendly Life
    2026/01/27

    Ever been called “lazy” even though you can spend hours building something brilliant when it grabs your attention? In this episode, I walk through why that disconnect is basically the signature of ADHD—and why ADHD isn’t really an attention deficit so much as an attention regulation problem.

    I’ll break down what’s happening in the brain using a simple (and weirdly accurate) framework: the “Task Positive Network” (the boss that tries to get work done) versus the “Default Mode Network” (the chatterbox that daydreams, worries, and notices squirrels). For an ADHD brain, that office management system glitches—so you’re trying to do the worksheet while the radio is blaring inside your head. Then I’ll explain the “Lego paradox”: why dopamine can flip you into hyperfocus when something is interesting, and why boring tasks can feel physically painful.

    We’ll also talk about why ADHD diagnoses have risen, why girls and adults have been historically missed, and what medication actually does (think: cognitive eyeglasses—not a personality eraser). But the heart of this episode is the practical part: the ADHD Standard Operating Procedure (SOP)—a four-phase system I use to “engineer” an ADHD-friendly life with less shame and more structure. I’ll introduce the one-time setup, the daily boot sequence, and the crucial If/Then logic tree—so when you drift, freeze, or overwhelm hits, you’re not relying on willpower… you’re following a script that works with your brain.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
  • Do You Actually Need Fish Oil, and If So, How Much?

    Do You Actually Need Fish Oil, and If So, How Much?
    2026/01/22

    I get asked about fish oil all the time. And I understand why. One study says it saves lives. Another says it does nothing. Some people swear by it. Others call it useless. So in this episode, I wanted to slow everything down and ask a simpler, more honest question: do you actually need fish oil—and if you do, how much makes sense for you?

    I walk through the trial that made omega-3s famous again, the one that showed real cardiovascular benefit with a high-dose, EPA-only prescription product—and then explain why other large trials, using different formulations, showed no benefit at all. This is where most of the confusion lives, and it turns out the details really matter.

    We break down what omega-3s actually are (and why “fish oil” isn’t one thing), the differences between ALA, EPA, and DHA, and what they really do inside the body. I explain when omega-3s are essential, when they’re conditionally helpful, and when adding more likely won’t change anything.

    I also talk about blood testing—what an Omega-3 Index can tell you, what it can’t, and how to use testing without over-interpreting it. We cover heart disease, triglycerides, pregnancy, brain health, mood, dry eyes, autoimmune conditions, plant-based diets, algae-based omega-3s, krill oil, and why supplement labels are often misleading.

    And because this isn’t a wellness trend conversation, we also talk about risk—atrial fibrillation, bleeding, dose, and when omega-3s should be treated like a medication decision, not a harmless habit.

    This episode isn’t about convincing you to take another supplement. It’s about helping you stop guessing. If you’ve ever stood in the supplement aisle—or stared at a lab result—wondering whether fish oil actually belongs in your life, this conversation will give you the framework to decide.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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    18 分
  • What Happens Inside My Body After I Lose Weight? (And Why It Feels So Hard to Keep It Off)

    What Happens Inside My Body After I Lose Weight? (And Why It Feels So Hard to Keep It Off)
    2026/01/20

    I want to talk about what no one tells you after you lose weight—what actually changes inside your body, and why keeping the weight off can feel so much harder than losing it in the first place.

    In this episode, I walk through what I’ve learned from decades of metabolic research and clinical medicine: when you lose weight, your body doesn’t reset. It remembers. And biologically, it fights to return to where it was before.

    We’ll unpack the science of adaptive thermogenesis—the quiet metabolic shift that makes your body burn fewer calories, move less, and slow down even when your habits haven’t changed. I explain how your muscles become more energy-efficient, why your thyroid output can drop, how spontaneous movement fades, and why two people at the same weight can have dramatically different metabolisms.

    Then we go deeper into hunger—not as a feeling, but as a coordinated hormonal system. I break down what happens to leptin, ghrelin, GLP-1, and other appetite signals after weight loss, and why cravings get louder while fullness gets quieter. We also explore how the brain changes: food becomes more rewarding, hunger signals get amplified, and the part of the brain responsible for restraint gets less support.

    This is why weight regain feels personal—even when it isn’t. Nothing about these changes is visible. All you feel is hunger, fatigue, and frustration. So most people blame themselves, again. But your body never stopped defending itself.

    I also address one of the biggest questions I hear right now: what role do GLP-1 medications really play? What happens when you stop them? And how do you build a system underneath the medication so the progress doesn’t disappear when the drug does?

    This episode isn’t about fear or failure. It’s about understanding the biology you’re working with—so you can stop fighting your body and start building a version of maintenance that your physiology can actually sustain.

    If you’ve ever said, “I did everything right—why is this so hard?” this episode is for you.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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    8 分
  • Volume vs. Density: How to Eat More and Weigh Less

    Volume vs. Density: How to Eat More and Weigh Less
    2026/01/14
    Thank you MagickMica, Mell Zillger, Afsi, Victoria, Shelly Mertz, and many others for tuning into my live video with Chef Martin Oswald!I have a question for you. Why do you think, Japan, a nation with high life expectancy, maintains an obesity rate of roughly 5%, while in the United States, that figure hovers near 40%? The immediate assumption is usually genetic or focused on a single ingredient, such as fish consumption. However, looking closely at the mechanics of the kitchen reveals a different variable: the medium of heat transfer. Hang with me, I will explain below.The Thermodynamics of the PanWhen a chef places a raw ingredient into a hot pan, they face an immediate physics problem, an uneven surface area. A broccoli floret or a grain of rice touches the hot metal at only a few contact points. Without a bridge to carry thermal energy from the metal to the food, the contact points burn while the rest remains raw.In Western kitchens, that bridge is fat. A standard restaurant burger involves oil on the grill, mayonnaise on the bun, and butter on the bread . This method is “applying heat through fat.” Lipids coat the food, ensuring even cooking, and because oil can reach temperatures exceeding 180∘C (350∘F), it triggers the browning that creates savory flavor.The cost of this thermal efficiency is caloric density. Because the heat transfer medium is viscous, it adheres to the food. A simple act of sautéing involves pouring liquid fat into the pan, often 200 to 400 calories before the main ingredients are even added. The diner is not just eating the protein; they are eating the heat transfer medium.In Japanese cuisine, the primary medium is water. Broths, soups, and steaming dominate the dietary landscape. Water evaporates and leaves no caloric residue. Chef Martin Oswald argues that metabolic health is not a function of restricting volume, but of altering this cooking medium. By shifting from oil-based thermal transfer to broth-based cooking, a chef can remove 300 to 500 calories from a single meal without reducing portion size. This suggests that metabolic friction, the difficulty of losing weight, is largely an engineering problem within the pot.The Miso ProtocolThe foundational element of the Japanese diet is miso soup, consumed as often as three times a day. It provides satiety and nutrient density without caloric load. The preparation relies on kombu, a dried seaweed that releases minerals and iodine into cold water even before heating. This iodine is critical for thyroid function, a physiological system often compromised in populations that have reduced salt intake without supplementing iodine sources.The construction of the soup requires specific timing to maintain biological activity. Boiling miso kills the probiotic bacteria responsible for gut health. The protocol is precise: bring the broth to a simmer, remove from heat, and only then diffuse the miso paste through a sieve to prevent clumping.To replicate the mouthfeel of Western cream soups without the caloric density of dairy, the Japanese kitchen utilizes silken tofu. This ingredient alters the viscosity of the broth, creating a sense of richness that satiates the appetite while maintaining a low caloric profile.The Architecture of YosenabeThe concept extends to main courses with Yosenabe, or “Hot Pot,” a winter dish designed to cook vegetables and proteins directly in the broth. The technique is elemental: vegetables are stacked in a pot, liquid is added to the halfway mark, and the vessel is covered. The steam cooks the upper layers while the broth simmers the lower layers .This method eliminates the “sauté step” prevalent in European and American cooking, the ritual of softening onions or garlic in tablespoons of oil. By utilizing the water content naturally present in vegetables and the steam from the broth, the Hot Pot method eradicates the invisible caloric load of the cooking oil.The Maillard Reaction Without FatThe primary objection to boiling or steaming is the loss of flavor complexity derived from browning (the Maillard reaction). Chef Martin demonstrates that this flavor profile can be achieved without fat through dry toasting.When preparing a barley soup, he toasts the dry grains in a hot pot until they emit a scent similar to popcorn. This releases aromatic compounds and creates a nutty flavor profile previously thought to require butter or oil. Garlic and spices are added directly to the hot, dry grains to release fragrant oils before the liquid stock is introduced. This technique effectively separates flavor development from caloric density.Environmental Design in the KitchenThe shift from Western sautéing to Eastern broth-based cooking is an environmental intervention. It reduces the friction required to maintain a healthy weight by removing the need for willpower. If the soup is volumetrically large but calorically sparse, roughly 300 to 400 calories for a full stomach, the eater does not need to ...
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    1 時間
  • Why We Avoid Hard Things (And How to Start)

    Why We Avoid Hard Things (And How to Start)
    2026/01/14

    Why do smart, motivated adults avoid the very actions that would improve their lives?

    In this episode, we unpack the hidden neuroscience behind procrastination—and why “just trying harder” rarely works. From glaucoma patients who risk blindness by skipping a simple daily task to professionals frozen by emails, taxes, or creative work, avoidance isn’t about laziness or poor discipline. It’s about how the brain processes threat, discomfort, and emotion.

    You’ll learn how an overactive amygdala and a weakened control system can hijack good intentions, why procrastination is really a form of short-term mood repair, and how modern digital environments are engineered to exploit our biological vulnerabilities. We also debunk the myth of “working best under pressure” and explain why panic-fueled productivity comes at a steep cost.

    Most importantly, this episode goes beyond explanation to action. Drawing on psychology, neuroscience, and behavioral design, Dr. Marbas introduces a practical, multi-level protocol to help you start hard things—without relying on willpower alone. You’ll discover how to retrain your brain to tolerate discomfort, redesign your environment for focus, and make progress feel immediate and unavoidable.

    If you’ve ever wondered why knowing what to do isn’t enough—and how to finally close the gap between intention and action—this episode is your field manual.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
  • The Hidden Immune Marker You’ve Probably Never Heard Of (But Need to Know)

    The Hidden Immune Marker You’ve Probably Never Heard Of (But Need to Know)
    2026/01/13
    Thank you Marg KJ, Gwennie Speaks, DeeAnne Ashcroft, Jennifer, John L Close, and many others for tuning into my live video with Chris Miller MD!If I told you that you could have “normal” inflammation markers on a standard blood test but still have a raging autoimmune fire burning inside your body, would you believe me?In a recent live conversation, I sat down with Dr. Chris Miller, an integrative physician and lupus survivor, to discuss a critical but often overlooked part of our biology: The Complement System.Most people, and frankly, many general practitioners, don’t look closely at this system unless they are specialists. As Dr. Chris noted, when the topic comes up, people’s “eyes glaze over.” It sounds complicated.But if you are dealing with unexplained fatigue, joint pain, rashes, or connective tissue symptoms that won’t go away despite “normal” CRP (C-Reactive Protein) results, understanding the complement system could be the missing piece of your healing puzzle.The Patient Behind the ProtocolDr. Chris isn’t just a doctor; she is a patient. Diagnosed with Systemic Lupus Erythematosus (SLE), a connective tissue autoimmune disease, in her mid-30s, she suffered from severe joint pain, breathing issues, and kidney involvement.While traditional treatments helped stabilize her pain, her immune system remained “off.” Her blood work showed abnormalities for years. It took deep detective work to figure out why her system was still revved up, and the answer lay in her complement levels.What is the Complement System?Think of your immune system in two parts:* The Adaptive System: This makes antibodies (the specialized army that takes days or weeks to mobilize).* The Innate System: This is the rapid-acting first responder.The complement system is a vital part of that innate team. It consists of a cascade of proteins (most notably C3 and C4) that circulate in your blood. Their job is to recognize surface patterns on invaders (like viruses or bacteria), bind to them, and act as a tagging system to help eliminate the threat immediately.When it works, it keeps us healthy. When it becomes dysregulated, it can drive chronic autoimmunity.The Paradox: Why “Low” Means “High”Here is the most confusing part of understanding complements, and why so many people misinterpret the labs: When your complement levels test “Low,” it usually means your disease activity is “High.”It sounds counterintuitive. High inflammation usually leads to high markers (like high CRP or high Ferritin).However, complement proteins are a finite resource produced by the liver. In active autoimmune flares, specifically in connective tissue diseases like Lupus, the body forms immune complexes (clumps of antigens and antibodies). These complexes “consume” the complement proteins faster than the body can reproduce them.Therefore, a low C3 or C4 on a blood test is a red flag that your immune system is actively fighting a massive battle and consuming its resources.Molecular Mimicry and The “Bean” IncidentDr. Chris shared a fascinating clinical insight regarding the Lectin Pathway of the complement system.The complement system looks for specific carbohydrate (sugar) patterns on the surface of viruses to identify them as enemies. However, through a process called molecular mimicry, the system can get confused.Dr. Chris discovered that for her, lectins (proteins found in plants like beans) mimicked these patterns. When she ate beans, typically a longevity superfood, her complement system mistook the food lectins for a threat. This triggered the cascade, caused inflammation, and consumed her complement levels.Once she identified this trigger and healed her gut microbiome, her immune system calmed down, and she could eventually reintroduce these foods.5 Levers to Heal Your Complement SystemIf you suspect your immune system is overactive, Dr. Chris suggests looking at these five “Habit Healer” levers to lower the inflammatory load:1. Stress Reduction ( The Non-Negotiable)The immune system is bi-directional with the nervous system. If you are anxious, your immune system remains reactive.* The Science: Chronic stress keeps cortisol and inflammatory cytokines elevated.* Action: Quiet the mind. Yoga, gentle walks, and getting off social media are medicinal necessities, not luxuries.2. Diet: Start SimpleYou don’t need a complicated protocol immediately. Start with a basic Anti-Inflammatory Diet.* Focus on: Whole foods, leafy greens, cruciferous vegetables, and modulating spices like turmeric and ginger.* Avoid: Ultra-processed foods and late-night eating (which disrupts metabolic repair).* Note: If simple doesn’t work, then consider a more comprehensive elimination diet to check for specific triggers like lectins.3. Sleep HygieneYour immune system performs critical “clean up” and repair while you sleep.* The Catch-22: High inflammation (cytokines) can disrupt sleep architecture, but poor sleep increases ...
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    30 分