Dr. Laurie Marbas Podcast

Welcome back to the 21-Day Weight Loss Challenge. On this seventh day, we're exploring the myriad benefits of a plant-based diet. Here's a rundown of what we covered: Heart Health: A plant-based diet can significantly reduce the risk of heart disease, thanks to low levels of saturated fats and sodium, and the absence of cholesterol found in animal products. High fiber also plays a key role in lowering cholesterol. Weight Management: Plant-based foods are generally lower in calories and higher in fiber, leading to greater satiety and fewer calories consumed, which aids in weight loss and maintenance without the need to meticulously count calories. Reduced Risk of Type 2 Diabetes: The lower glycemic index of plant-based foods helps stabilize blood sugar, while fiber assists in its regulation. I shared a personal anecdote about a patient who dramatically reduced their insulin intake after switching to a plant-based diet. Medication Monitoring: For those with diabetes or hypertension, it's crucial to monitor blood pressure and blood sugar levels closely when transitioning to a plant-based diet, as medication adjustments may be necessary. Cancer Prevention: Studies suggest that plant-based diets may lower the risk of certain cancers, such as colon, breast, and prostate, due to high levels of antioxidants and phytochemicals. Digestive Health: The high fiber content in a plant-based diet supports a healthy gut microbiome and promotes regular bowel movements, preventing digestive disorders. Mental Health: Patients have shown improvements in mental health conditions like anxiety and depression, potentially due to decreased inflammation in the brain. Environmental and Ethical Benefits: Adopting a plant-based diet also means contributing to a more sustainable planet with reduced greenhouse gas emissions and water usage, and it aligns with ethical considerations regarding animal welfare. Getting Started: To begin a plant-based diet, start by incorporating more fruits, vegetables, whole grains, nuts, seeds, and legumes into your meals. Experiment with plant-based proteins and a variety of recipes to keep your diet interesting. Reflective Journaling: I emphasized the importance of journaling as part of this challenge, encouraging participants to reflect on their relationship with food, their perceptions of a plant-based diet, satisfaction levels after meals, and future intentions regarding their diet. Remember, whether you're gradually increasing plant-based foods or diving in headfirst, the key is to find what works best for you. Keep experimenting, reflecting, and enjoying the journey towards better health. That wraps up Day 7. Stay tuned for more insights and support as you continue the 21-Day Weight Loss Challenge. Have a fantastic day! 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 of our 21-day weight loss challenge, we tackled the impact of alcohol and tobacco on weight loss and overall health. I highlighted the high calorie content of alcoholic beverages, which are often devoid of nutritional value and can stimulate appetite, leading to the consumption of less healthy foods. We discussed how alcohol affects metabolism, impairs nutrient absorption, disrupts sleep quality, and can lead to poor dietary choices due to reduced inhibition. We also touched on tobacco, noting that while nicotine may suppress appetite, it has a range of negative health effects, including the potential for weight gain when quitting due to the loss of its appetite-suppressing effect. I cautioned against vaping as an alternative to smoking, as it can lead to higher nicotine addiction and other health issues. I emphasized that despite some beliefs, no level of alcohol consumption is truly healthy, and complete abstinence is the best choice for our bodies. I also mentioned the potential for alcohol to increase blood pressure and suggested that those struggling with alcohol might see health improvements by giving it up. For those considering reducing or quitting alcohol and tobacco, I advised consulting a doctor, especially if there are signs of addiction or withdrawal symptoms. I challenged listeners to try a 24-hour abstinence from both substances and to reflect on their personal use, its effects on their health, mood, relationships, and the challenges they face in avoiding them. Finally, I encouraged listeners to write about their experiences and feelings during abstinence and to consider their long-term goals regarding alcohol and tobacco use. Tomorrow, we'll dive into plant-based nutrition, which I'm particularly excited to discuss. 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 5 of our 21 Day Weight Loss Challenge. In today's episode, we delved into the profound influence that relationships have on our weight and overall health. We discussed how healthy relationships can be a source of emotional support, reduce stress, and encourage healthier behaviors, while strained relationships can lead to stress and unhealthy habits. I shared insights from research on social contagion in health, highlighting a study by Nicholas Christakis and James Fowler which suggests that obesity can spread through social networks. This phenomenon also extends to behaviors like smoking, alcohol consumption, exercise, and even mental health states such as depression and happiness. We also talked about how eating habits are significantly shaped by the company we keep, and how we inherit more than just genetics from our family—we inherit lifestyles. This is crucial to remember when considering our risk for conditions like diabetes; it's not just about genetics but also about our lifestyle choices. Furthermore, we touched on the spread of health information and misinformation through social networks, and how stress and coping mechanisms can be socially contagious. It's important to balance being supportive with taking care of our own health needs. For today's challenge, I encouraged you to have a health-focused conversation with someone supportive in your life. I offered tips on how to approach this conversation, such as choosing the right person, setting a comfortable environment, being open and honest, exchanging ideas, and offering and seeking support. I also reminded you of the importance of journaling for self-reflection, providing prompts to help you think about the impact of your relationships on your health, supportive behaviors you've observed, areas for improvement, the value of your health-focused conversation, and plans for nurturing relationships. Remember, this challenge is about embracing a holistic approach to weight loss, focusing on healthy behaviors that can lead to a multitude of benefits beyond just shedding pounds. Thank you for joining me today, and don't forget to download the free PDF guide from drmarbas.com for the full 21-day program. If you have any questions, feel free to reach out via email. I'm looking forward to continuing this journey with you tomorrow on Day 6. Have a beautiful day! Visit: https://www.drmarbas.com/

Welcome back to our 21 Day Weight Loss Challenge. Today, we're diving into the complex relationship between stress and weight. Stress, whether positive or negative, can wreak havoc on our lives, influencing our daily choices, sleep, and significantly impacting our weight and overall health. It's crucial to understand that chronic stress can trigger the release of cortisol, which may increase appetite and cravings for unhealthy foods, leading to emotional eating and making it harder to maintain healthy eating habits. To combat stress, I recommend incorporating a guided meditation practice into your routine. It's a simple, time-efficient method that can have a profound impact on reducing stress levels. Meditation helps calm the mind and can improve emotional well-being. I suggest trying out meditation apps like Calm or Headspace, or even free sessions on YouTube. Remember to schedule a regular time for this practice to build a habit that contributes to your weight loss journey. Additionally, I shared a story about how stress can affect blood sugars, highlighting the importance of managing stress for overall health. A friend's patient experienced significant blood sugar spikes when stressed, as monitored by a continuous glucose monitor, emphasizing the need to rethink our engagement with stress. Another powerful tool I discussed is expressive writing, based on the work of social psychologist James Pennebaker. The Pennebaker Protocol involves writing sessions where you explore troubling or traumatic events, focusing on the facts, your feelings during the event, and your current feelings. This practice has been linked to long-term benefits like improved well-being and decreased doctor visits. Today's assignment is to use your journal to reflect on the relationship between stress and your eating habits. Identify stress triggers, analyze how stress affects your eating patterns, evaluate your coping mechanisms, and consider the immediate effects of meditation on your stress levels. Finally, brainstorm strategies to better manage stress and prevent it from impacting your eating habits negatively. Remember, small habits can have a huge impact. By managing stress effectively, we can make significant strides in our weight loss journey. Stay tuned for more insights as we continue our 21 Day Challenge. Visit: https://www.drmarbas.com/

Welcome back to our weight loss journey. Today's focus is on the importance of movement and how it can transform our health. I shared a story about a patient who, with a simple pinky promise, started walking to the end of her driveway and back each day. This small step led to her walking around the block, losing 60 pounds, embracing a whole food plant-based diet, and reversing her diabetes. We discussed how changing our self-talk from "I can't" to "I can" is crucial. This challenge includes journaling prompts to help you explore any resistance you might feel towards daily activities. Today's challenge is a morning walk. Morning walks can set a positive tone for the day, boost metabolism, improve insulin sensitivity, and enhance mental health. Establishing a walking routine can also serve as an anchor for other healthy habits. I also touched on the benefits of resistance training and how anchoring new habits to existing routines can lead to significant health improvements, as seen with another patient who progressed from two push-ups a day to 60. Remember, walking is not just about weight loss; it's about improving muscle and bone health too. Choose a time that works for you, set a brisk pace, stay hydrated, and wear comfortable gear. If walking isn't your preference, find another form of movement that you enjoy. Lastly, I provided journal prompts to reflect on your emotions before, during, and after your walk, any barriers to exercise, and alternative exercise preferences. Don't forget to download the PDF and journal from DrMarvis.com to keep track of your progress. Weight loss is a byproduct of these small, consistent changes. I hope today's insights inspire you to continue on this path to better health. See you tomorrow for day four of our challenge! visit: https://www.drmarbas.com/

In this episode, I interview Dr. Ellen Langer, a distinguished psychologist and a pioneer in the field of mindfulness. We discuss her insightful book, The Mindful Body, delving into the profound connection between mindfulness and physical health. This conversation is a journey through groundbreaking ideas, inspiring you to explore the transformative realm of health and mindfulness. Join us for this enlightening discussion with the mother of mindfulness herself. To work with me: https://www.drmarbas.com/ To Connect with Dr. Langer: https://www.ellenlanger.me/ 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 day two of our 21-day weight loss challenge. Today, we delved into the critical role of restorative sleep in weight management and overall health. We discussed how sleep is not just for rest, but it's a key player in regulating metabolism, appetite, and stress levels. Poor sleep can disrupt hormonal balance, leading to increased hunger and making weight control more challenging. I emphasized the importance of good sleep hygiene as a foundation for physical and mental well-being. I shared my belief that a combination of a whole food plant-based diet, quality sleep, and daily movement can significantly improve health. To help you improve your sleep, I suggested establishing a calming bedtime routine, which includes: 1. Setting a consistent bedtime, preferably before 11 PM. 2. Winding down with relaxing activities like reading, gentle stretching, or listening to soothing music. 3. Creating a restful environment by adjusting room temperature, using blackout curtains, and minimizing electronic distractions. 4. Engaging in mindfulness or deep breathing exercises before bed to calm the mind. I also recommended writing down any stressors before bed to clear your mind and using techniques like box breathing or the 4-7-8 method to relax. In your health journal, reflect on the barriers to good sleep, how lack of sleep affects you, and strategies for improvement. Remember, the goal is to aim for seven to eight hours of quality sleep, and if you're experiencing significant sleep disturbances, consider consulting a sleep specialist. In summary, restorative sleep is a powerful tool in our weight loss journey and overall health. By focusing on improving our sleep habits, we can enjoy the benefits of weight loss as a natural side effect of a healthier lifestyle. Join me tomorrow for day three as we continue to build on these foundational habits. To work with me: https://www.drmarbas.com/

This is day 1 of the 21 Day Weight Loss Challenge, I discuss the power of narrative psychology and how it can help with weight loss. I walk you through steps to understand your personal story, reflect on limiting beliefs, rewrite your narrative, visualize and affirm your new story, identify small steps for change, journal your journey, and embrace setbacks as learning opportunities. I also introduce the concept of a whole food plant-based diet as the first step for day one of the challenge, providing recipes and meal plan ideas. You are encouraged to reflect on your thoughts and expectations around dietary changes and write a commitment statement affirming your commitment to a healthier diet. To work with me: https://www.drmarbas.com/

In this episode, I continue my conversation with expert Catherine Van Tassell about overcoming food addiction. We provide a recap on what food addiction is and how to identify if you have it. We then delve into the exciting topic of how to overcome food addiction and begin the journey towards healing. Don't miss out on this informative episode filled with practical tips and strategies. Tune in now! To connect with Catherine: Website: https://plantandremedy.com/ Instagram: https://www.instagram.com/catherinevantassell/ To work with me: https://www.drmarbas.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

In this episode, I'm thrilled to have Catherine Van Tassell, a remarkable licensed clinical social worker and PA, joining me. We're diving deep into the intricate world of food addiction. Together, we'll explore what exactly food addiction is, uncover its biological underpinnings, and discuss the current understanding of this issue. Though not officially recognized as a diagnosis, there's an expanding body of scientific research we're excited to share with you. Our conversation will cover everything from diagnostic criteria and prognosis to the various treatment options available. As you listen, expect to gain valuable insights and takeaways from our thorough examination of this complex and significant topic. Can't wait for you to join us To connect with Catherine: Website: https://plantandremedy.com/ Instagram: https://www.instagram.com/catherinevantassell/ To work with me: https://www.drmarbas.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