Dr. Laurie Marbas Podcast

In this episode, I introduce a powerful five-minute habit inspired by the Navy SEALs that can help crush stress and provide relief. As a board-certified family and lifestyle medicine physician, I emphasize the importance of managing stress for both physical and mental health. I explain the concept of box breathing, a technique used by Navy SEALs in high-pressure situations, and how it can be easily implemented in everyday life. Join me as I share valuable insights on how to incorporate this simple yet effective method into your daily routine for better stress management. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. 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

In this episode, I explore the connection between clutter and stress, drawing from my personal experiences as I embark on a nomadic lifestyle in an RV. I reflect on the cycle of acquiring and decluttering possessions, highlighting the importance of being intentional with the items we choose to keep. I share insights into how clutter can impact mental health and overall well-being, and I also introduce a five-minute habit from my series designed to help overcome clutter-related stress. Tune in to learn practical tips for creating a more organized and peaceful living environment. Don’t forget to subscribe for more valuable insights! To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. 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

In this episode, I, a family medicine physician with nearly 13 years of experience in whole food plant-based living, provide an in-depth guide on how to start a plant-based diet. I address common concerns and challenges that often come up when transitioning to this lifestyle and offer practical solutions to help you overcome them. I also share the benefits that my family and thousands of patients have experienced from adopting this way of eating. Be sure to download my free 11-page guide for additional insights and tips. I’ll also cover quick, impactful changes you can make in your daily life to embrace a healthier diet. Don’t forget to subscribe and share the episode with anyone interested in learning more about whole food plant-based eating! To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. 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

In this episode, I, Dr. Laurie Marbas, a board-certified family and lifestyle medicine physician, talk about the critical role exercise plays in improving sleep quality. I dive into the physiological mechanisms behind how exercise boosts sleep, especially its ability to increase slow wave sleep (SWS), which is the deep, restorative phase of rest. I also emphasize the importance of aerobic exercise and how regular physical activity positively impacts both the central nervous system and body regulation systems. Tune in to learn practical tips on the types and amounts of exercise you should add to your routine for better sleep. Don’t forget to subscribe to the channel and check out the weekly health newsletter for more insights! To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. 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

In this episode, I talk about the widespread issue of burnout that affects everyone, from adults to children. Broadcasting from Oceanside, California, I share my personal journey of simplifying my life by living full-time in an RV, which helped me face the emotional and mental challenges of burnout. I highlight how the fast-paced demands of modern life can create constant pressure and overwhelm, urging you to recognize the signs of burnout and the importance of slowing down. Tune in to hear my insights on managing stress and prioritizing self-care in today’s relentless world. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. 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

I also talked about the clutter in our minds, comparing it to a hoarder's house, and how stepping into the present moment can clear this mental clutter. Mindfulness, whether through walking, listening, or simply being, can create this much-needed space. Practical tips for creating space include scheduled downtime, digital detoxes, and practicing mindfulness in daily routines. I emphasized the importance of mindful walking, which has significantly impacted my peace and clarity. Journaling can also be a powerful tool to process emotions and past events, helping to put them to rest. I encouraged prioritizing and delegating tasks to avoid feeling overwhelmed and suggested creative outlets like drawing, music, or writing as therapeutic activities. Physical activity and nature time are also essential for mental well-being. Mindful breathing techniques, such as box breathing and 4-7-8 breathing, can help manage stress by engaging the parasympathetic nervous system. Lastly, setting boundaries is crucial to maintaining space in our lives. In conclusion, while a plant-based diet is beneficial, taking care of our mental space can lead to profound life changes. I shared my journey and experiences, hoping to inspire others to find peace and joy. Thank you for listening, and I look forward to hearing how these insights might help you manage stress. Peace, love, and joy to you all. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. 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

Hello everyone, In today's episode, I delved into a simple yet often overlooked aspect of weight loss and energy enhancement: hydration with water. As a board-certified family and lifestyle medicine physician, I've seen firsthand how proper hydration can transform lives. Here’s a summary of what we covered: Key Points Discussed: Cellular Hydration and Metabolism: Proper hydration aids cellular functions, enhancing metabolic activities like protein synthesis and lipid metabolism, which boosts energy expenditure. Thermic Effect of Water: Drinking water temporarily increases energy expenditure as the body works to heat the ingested water to body temperature. Studies show that 500 mLs of water can increase metabolic rate by about 30% for over an hour. Hormonal Balance and Appetite Regulation: Adequate hydration helps regulate hunger and satiety hormones, preventing the misinterpretation of thirst signals as hunger, thus reducing caloric intake. Kidney Function and Toxin Removal: Hydration supports kidney function, aiding in the efficient removal of waste products and toxins, reducing the risk of kidney stones, and maintaining metabolic balance. Influence on Physical Performance: Proper hydration is crucial for maintaining blood volume, muscle function, and thermoregulation during physical activity, thereby enhancing physical performance and calorie expenditure. Practical Tips for Staying Hydrated: Increase Daily Water Intake: Aim for 8 to 10 ounces per hour during the first 8 to 10 hours of your day. Start Your Day with Water: Begin your morning with a glass of water to set the right tone for the day. Enhance Water Flavor: If you dislike plain water, consider adding frozen fruit or opting for herbal teas. Consume Water-Rich Foods: Include fresh fruits and vegetables with high water content in your diet. Drink Slowly: Avoid gulping down water to prevent frequent urination, especially at night. Additional Advice: Monitor Your Symptoms: If you experience persistent fatigue or other issues, consult your doctor. Avoid Overhydration: Spread your water intake throughout the day to avoid hyponatremia, a condition caused by drinking too much water too quickly. I also shared insights on my signature framework for weight loss and metabolism mastery, and how I’ve helped thousands of people achieve their health goals. If you’re interested in learning more, check out my free masterclass on the five steps to master your metabolism and the common mistakes in weight loss journeys. Thank you for joining me today. I hope you found this episode helpful. Sending you love, joy, peace, and healing. Have a wonderful rest of your day! To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. 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

Good morning, everyone! In today's episode, I delved into the pros and cons of a plant-based diet, drawing from my extensive experience with thousands of patients across the United States. Pros of a Plant-Based Diet Improved Heart Health: Plant-based diets are rich in fiber, vitamins, and minerals, and low in saturated fats, which significantly reduce the risk of heart disease. Weight Management: Many patients have experienced significant weight loss, ranging from 5 to 350 pounds, by adopting a plant-based diet. Reduced Risk of Certain Cancers: The antioxidants and phytochemicals in plant foods help the immune system detect and eliminate cancer cells. Diabetes Prevention and Management: A plant-based diet can dramatically lower blood sugar levels and reduce insulin resistance. Environmental Sustainability: Plant-based diets have a lower environmental footprint, requiring less land, water, and energy to produce. Digestive Health: High fiber content in plant-based diets promotes a healthy gut microbiome. Animal Welfare: A plant-based diet eliminates the suffering of animals, which is a growing concern for many. Cons of a Plant-Based Diet Nutrient Deficiencies: Key nutrients like B12, iron, zinc, and omega-3s need to be monitored and supplemented if necessary. Protein Intake: While all plants contain amino acids, it's essential to consume a variety of foods to meet protein needs, especially for those with higher requirements. Social and Dieting Challenges: Adapting to a plant-based diet can be socially challenging, but it's manageable with the right mindset and strategies. Processed Vegan Junk Food: It's easy to over-consume processed vegan foods, which are not necessarily healthier. Cost: Depending on your choices, a plant-based diet can be more expensive, but it can also be cost-effective with the right planning. Adaption Period: Transitioning from a standard diet to a plant-based one can take time, but the benefits are worth it. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. 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

In this episode, I share a personal story about my dog Daisy, a 60-pound mixed breed we rescued from Boulder, Colorado. Recently, Daisy underwent surgery for a torn cruciate ligament, which is essentially the canine equivalent of an ACL tear. The recovery process has been quite an experience, involving baby gates, the cone of shame, and even spoon-feeding her meals. Through this journey, Daisy has taught me several valuable lessons about mindfulness and living in the present. Despite her discomfort and the unfamiliar situation, Daisy has shown adaptability and resilience. She has also strengthened our bond through trust and connection, accepting help without resistance. I reflect on how Daisy's behavior can teach us about living in the moment, being adaptable, nurturing relationships, and starting small. For instance, Daisy's willingness to eat from a spoon after initially refusing food from her bowl highlights the importance of taking small steps and being open to change. Additionally, I discuss the significance of listening to our bodies and addressing our emotions rather than reacting impulsively. This mindfulness can help us manage stress, improve our well-being, and make more thoughtful decisions. To encourage mindfulness, I announce a 30-day mindfulness walking challenge starting on Monday. The goal is to be present during your walk, whether outside or indoors, and to engage your senses fully. I conclude by expressing my gratitude to the listeners and sending thoughts of joy, peace, and love. I invite everyone to share their thoughts and experiences in the comments and to subscribe for more insights. Thank you for joining me, and I look forward to sharing more lessons from Daisy in the future. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. 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

Today, we delved into the topic of menopause and debunked seven common myths surrounding it. As a board-certified family and lifestyle medicine physician with decades of experience, and someone currently going through menopause myself, I felt it was crucial to address these misconceptions. Key Points Discussed: Menopause Happens Suddenly: Contrary to popular belief, menopause is a gradual process that begins with perimenopause, which can start several years before the final menstrual period. Menopause Only Affects Older Women: While the average age of menopause is around 51, it can start earlier due to factors like genetics, smoking, and certain medical treatments. Menopause Always Causes Symptoms: Symptoms vary widely among women. Some may experience intense symptoms like hot flashes and mood swings, while others may have mild or no symptoms at all. Weight Gain is Inevitable with Menopause: Although common, weight gain is not unavoidable. Hormonal changes can contribute to weight gain, but lifestyle adjustments like diet, exercise, and stress management can help. Hormone Replacement Therapy (HRT) is Dangerous: HRT can be safe and effective for many women. The misconceptions stem from the Women's Health Initiative study published in 2002, but recent evaluations have shown that HRT can be beneficial when personalized to the individual's needs. Menopause Marks the End of Your Sexual Life: Menopause does not mean the end of a sexual life. While it can bring changes like vaginal dryness and decreased libido, there are treatments and lifestyle adjustments that can help. Menopause Means You'll Be Less Feminine: Menopause does not define your femininity. It's a natural biological process that can lead to personal growth and self-care. I emphasized the importance of understanding that menopause is a natural phase of life and encouraged women to seek personalized treatment and support. I also highlighted the need for more open discussions about menopause to help women navigate this transition more comfortably. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. 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