Dr. Laurie Marbas Podcast

In this inspiring episode, I had the pleasure of speaking with Dr. Dawn Mussallem, a physician whose life story is a testament to resilience, love, and the power of a whole-person approach to health. Dr. Mussallem shared her incredible journey through multiple health challenges, including a stage four cancer diagnosis during medical school, heart failure, and eventually a heart transplant. From a young age, Dr. Mussallem was drawn to a life of health and vitality, influenced by her family's deep love and healthy lifestyle. Her early desire to become a doctor was intertwined with her wish to live to a hundred years old and help others achieve health. She pursued her passion through naturopathic and osteopathic training, always with a focus on holistic health. Dr. Mussallem's resilience was first tested when she was diagnosed with aggressive non-Hodgkin's lymphoma during medical school. Despite the severity of her condition and the intense treatments that followed, including chemotherapy and a bone marrow transplant, she remained enrolled in medical school, excelling academically and maintaining her fitness as much as possible. After overcoming cancer, Dr. Mussallem faced heart failure due to the aggressive treatments that saved her life from cancer. She navigated this new challenge with the same determination and positivity, even after the sudden loss of her husband, which brought her to a deeper connection with her faith. Years later, as her heart condition worsened, Dr. Mussallem was listed for a heart transplant. After a long wait, she received the heart of a donor who had struggled with IV drug use. Initially conflicted, she embraced the heart with gratitude, naming it "Grace" after a profound dream and several synchronicities that followed. Post-transplant, Dr. Mussallem achieved her goal of running a marathon on the one-year anniversary of her surgery, a feat that she attributes to her commitment to whole food, plant-based nutrition, and her unwavering spirit. Throughout our conversation, Dr. Mussallem emphasized the importance of love, purpose, reframing adversity as a teacher, and gratitude. Her story is not just one of surviving but thriving against all odds, and it serves as a powerful reminder of the human capacity for resilience and the profound impact of living a life filled with love and purpose. Looking to lose weight? Then join my free 21-day weight loss challenge today, visit: https://www.drmarbas.com/21dayweightlosschallenge To work with me: https://www.drmarbas.com/ To connect with Dr. Mussallem: https://www.instagram.com/drdawnmussallem/ A Big Thank You To Our Sponsors: To work with the world's best plant-based coach, Maxime Sigouin visit his website: www.fitvegancoaching.com 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 To be a part of a community of people living a plant-based lifestyle to improve their health and who support each other, join the Dr. Laurie Marbas Facebook Group. Click here to join the Facebook group: https://www.facebook.com/groups/2243918745797935

In this episode of the 21-day weight loss challenge, I focus on finding joy in movement. I emphasize the importance of shifting our mindset from formal exercise to embracing movement as a source of pleasure, well-being, and self-expression. I provide practical tips for finding enjoyment in physical activities, such as exploring different activities, listening to your body, adapting and modifying movements, incorporating social interaction, and setting realistic goals. I also highlight the benefits of mindfulness during exercise, creating a positive environment with music and pleasant surroundings, reflecting on the mental and physical health benefits of movement, cultivating gratitude for being able to move your body, and being flexible and kind to yourself throughout your fitness journey. The episode ends with an invitation for listeners to share their experiences of finding joy in everyday movement. To work with me: https://www.drmarbas.com/ To join the weight loss challenge, join here: https://www.drmarbas.com/21dayweightlosschallenge

In this episode, I discuss the power of positive self-talk and how it can impact weight loss and overall well-being. I share a story about a friend who lost 58 pounds by listening to positive affirmations every day. I also emphasize the importance of changing our inner dialogue and beliefs in order to achieve our goals. I provide writing prompts for listeners to reflect on their own self-talk and integrate positive affirmations into their daily routines. The episode ends with a preview of the next episode, which will focus on finding enjoyment in physical activity. To work with me: https://www.drmarbas.com/ To join the weight loss challenge, join here: https://www.drmarbas.com/21dayweightlosschallenge

In this episode of the 21 Day Weight Loss Challenge, I discuss the importance of hydration and its impact on overall health. I share a personal story about a patient whose headaches improved significantly after focusing on hydration. I explain how water maintains body fluid balance, facilitates cellular health and function, regulates body temperature, improves physical performance, enhances cognitive function, supports digestive health, and more. I also provide tips on how to stay hydrated throughout the day, including spreading out water intake, using water tracking apps, and making water easily accessible. I encourage listeners to observe any changes in appetite, energy levels, physical sensations, and mood as they prioritize hydration. To work with me: https://www.drmarbas.com/ To join the weight loss challenge, join here: https://www.drmarbas.com/21dayweightlosschallenge

In today's episode, I explore the concept of mindfulness and how it can be applied to eating. Mindful eating involves being present in the moment, fully aware of the flavors, textures, and sensations of your food. By practicing mindfulness, you can transform your relationship with food, understand true hunger, make healthier food choices, and prevent overeating. The episode includes a mindfulness exercise with an orange, where I engage your senses and eat slowly, appreciating the food and reflecting on the experience. I also discuss the benefits of mindfulness for weight loss and suggest a writing exercise to reflect on your mindful eating experience. Overall, incorporating mindfulness into your daily routine can be a valuable tool for creating a healthy relationship with food. To work with me: https://www.drmarbas.com/ To join the weight loss challenge, join here: https://www.drmarbas.com/21dayweightlosschallenge

Welcome back to day 11 of our 21-day weight loss challenge. Today, we tackled the complex issue of emotional eating, a common struggle for many, especially post-pandemic. Emotional eating is when we turn to food, typically ultra-processed and comfort foods, in response to feelings other than physical hunger, such as stress or loneliness. This habit can lead to temporary relief but doesn't solve the underlying emotional issues. We discussed the characteristics of emotional eating, which include being triggered by emotions, craving specific foods, and often eating mindlessly beyond the point of fullness, followed by feelings of guilt or shame. To combat emotional eating, we explored B.J. Fogg's behavior model, which states that behavior requires motivation, a prompt, and the ability to perform the action. We also looked at strategies to identify emotional triggers, differentiate between emotional and physical hunger, and develop awareness of eating habits through mindful eating practices. I suggested keeping a food diary to document what and when you eat, along with your emotions at the time, to reveal patterns in your eating habits. Additionally, finding alternative coping mechanisms for emotions, such as exercise or journaling, and seeking professional help if needed, can be beneficial. Today's action step is to start tracking your food intake alongside your emotions to identify patterns and triggers. I also emphasized the importance of self-love and acceptance throughout this journey. Join me tomorrow for day 12 as we continue to explore different aspects of weight loss and work towards building healthier habits. Thank you for joining me today, and I look forward to our next session. To work with me: https://www.drmarbas.com/ To join the weight loss challenge, join here: https://www.drmarbas.com/21dayweightlosschallenge

In this episode, I discuss how stress can affect our weight and provide strategies to manage stress and its impact on our weight. I explain the physiological effects of stress, including hormonal changes and increased appetite and cravings. I also talk about how stress can lead to emotional eating, irregular eating patterns, decreased physical activity, and other behavioral changes. Additionally, I explore the impact of stress on metabolic rate, sleep disturbances, and gut health. I recommend practices such as yoga, expressive writing, and positive self-talk as effective ways to deal with stress. The episode concludes with my reflections and prompts for listeners to assess their initial impressions, post-session reflections, and future plans for managing stress and weight. Overall, I emphasize the importance of recognizing and addressing the connection between the mind and body in weight management. To work with me: https://www.drmarbas.com/ To join the weight loss challenge, join here: https://www.drmarbas.com/21dayweightlosschallenge

Welcome back to Day 9 of our 21-Day Weight Loss Challenge. Today's focus was on the importance of integrating non-exercise activity thermogenesis, or NEAT, into our daily lives. NEAT encompasses all the calories we burn through activities that aren't structured exercise, sleep, or eating. I discussed how simple actions like taking the stairs, walking during phone calls, and stretching during breaks can significantly impact our health and well-being. I shared insights from Dr. Ellen Langer's study on hotel maids, which highlighted how recognizing their work as a form of exercise led to improved health outcomes. This underscores the power of mindfulness and perception in our fitness journeys. I also touched on the benefits of fidgeting and using tools like standing desks or Swiss balls to stay active throughout the day. To encourage listeners to increase their NEAT, I proposed a step count challenge, suggesting the use of step counters or apps to set and track daily goals. For today's activity, I urged listeners to aim for a step goal that challenges them, whether it's reaching 10,000 steps or adding an extra 2,000 to 3,000 steps to their usual count. I offered tips for incorporating more movement into the day, such as taking multiple walks, using stairs, or dancing while doing household chores. Join us tomorrow for Day 10, and don't forget to share your experiences with increasing NEAT in your daily routine. Let's keep moving and improving together! To work with me: https://www.drmarbas.com/ To join the weight loss challenge, join here: https://www.drmarbas.com/21dayweightlosschallenge

In this episode, I welcome Brenda Davis, a renowned plant-powered registered dietitian, to discuss the importance of a whole food plant-based diet. Brenda shares her journey of becoming a registered dietitian and how she developed a passion for plant-based diets. Tune in to gain practical knowledge and insights on the benefits of plant-based eating. To get access to my free 21-day weight loss challenge: https://www.drmarbas.com/21dayweightlosschallenge To work with me: https://www.drmarbas.com/ To connect with Brenda: https://brendadavisrd.com/ A Big Thank You To Our Sponsors: To work with the world's best plant-based coach, Maxime Sigouin visit his website: www.fitvegancoaching.com 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 To be a part of a community of people living a plant-based lifestyle to improve their health and who support each other, join the Dr. Laurie Marbas Facebook Group. Click here to join the Facebook group: https://www.facebook.com/groups/2243918745797935

Welcome back to our 21 Day Weight Loss Challenge. On day eight, we delve into the crucial relationship between sleep and weight management. Understanding the body's response to inadequate sleep is key to tackling weight loss effectively. The Science of Sleep and Weight Metabolic Impact: Insufficient sleep can disrupt glucose processing, increasing the risk of diabetes and obesity. Appetite Regulation: Sleep deprivation alters hunger hormones, ghrelin and leptin, leading to increased appetite and potential weight gain. Physical Activity: Lack of sleep results in fatigue, reducing motivation for exercise and increasing the risk of injury. Impulse Control: Tiredness impairs judgment, making us more likely to crave and consume high-calorie, processed foods. Action Plan for Better Sleep Monitor Sleep: Use devices like smartwatches or apps like Whoop to track sleep patterns and quality. Reflect on Data: Analyze sleep data in the context of daily activities and stressors to identify patterns. Journaling Prompts: Document sleep disturbances, eating habits, exercise, mood, and well-being to understand the full impact of sleep on your life. Strategies for Improvement Bedtime Routine: Establish a consistent routine to prepare for restful sleep. Daytime Habits: Engage in morning walks and sunlight exposure to regulate circadian rhythms. Mindfulness: Be aware of caffeine intake, meal timing, and stress management throughout the day. Remember, integrating healthy food, sleep, and movement can significantly enhance mindfulness, relationships, and overall well-being. Join me tomorrow for day nine as we continue to explore effective strategies for weight loss. To work with me: https://www.drmarbas.com/ To join the weight loss challenge, join here: https://www.drmarbas.com/21dayweightlosschallenge