Dr. Laurie Marbas Podcast

In this episode, I, Dr. Laurie Marbas, delve into the topic of menopausal belly fat, debunking common myths and providing actionable advice. As a board-certified family and lifestyle medicine physician, I aim to help people achieve optimal health through simple habit adjustments and understanding the difference between fact and fiction. We start by addressing the myth that menopausal belly fat is inevitable. While hormonal changes can lead to weight gain around the abdomen, it's not a foregone conclusion. I explain the difference between visceral fat and subcutaneous fat and emphasize that lifestyle changes can mitigate these effects. Next, I tackle the misconception that you can't lose belly fat after menopause. Although it may be more challenging, it's entirely possible with the right combination of diet, exercise, and lifestyle modifications. I share my personal experiences and those of my patients to illustrate this point. I also debunk the idea that only cardio can reduce menopausal belly fat. Strength training is equally important, if not more so, for building muscle and boosting metabolism. Starving yourself is another myth; severe calorie restriction can lead to muscle loss and other health issues. Instead, I advocate for a balanced diet rich in whole, plant-based foods. We then discuss the importance of healthy fats, debunking the myth that all fats are bad for weight loss. Healthy fats like avocados, nuts, and seeds are essential for hormone production and brain health. I also clarify that spot reduction of belly fat is a myth; fat loss occurs throughout the body. Hormone replacement therapy (HRT) does not directly cause weight gain and may even help balance hormone levels. Supplements and diet pills are not the solution; they often lack scientific backing and can be expensive. Finally, I offer practical tips for losing belly fat, including maintaining a balanced diet, regular exercise, staying hydrated, getting enough sleep, and managing stress. I share my personal journey of living a nomadic life in an RV, emphasizing the importance of downsizing and focusing on what truly matters. 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

Hi everyone! In today's episode, I came to you from the beautiful outdoors of Colorado to discuss a topic close to my heart: simplifying your way to health and happiness. I believe it's entirely possible, and I shared some personal insights and practical tips to help you achieve this. Simplifying Diet Whole Food Plant-Based Diet: Emphasized the importance of a minimalist approach to a whole food plant-based diet. Tips: Simplify your pantry by focusing on whole, unprocessed foods. Create a simple meal plan to reduce decision fatigue. Batch cook staples like grains and beans. Practice mindful eating to appreciate your food more. Simplifying Exercise Minimalist Workouts: Opt for exercises that require minimal equipment, such as walking, running, yoga, or bodyweight exercises. Tips: Focus on quality over quantity with short, effective workouts. Maintain consistency for long-term benefits. Embrace nature to enhance your physical and mental well-being. Simplifying Sleep Sleep Sanctuary: Create a peaceful, decluttered environment for sleep. Tips: Establish a regular bedtime routine. Use minimalist bedding for comfort. Limit screen time before bed. Simplifying Stress Management Mindfulness: Incorporate mindfulness into your daily routine to manage stress. Tips: Practice mindfulness and grounding techniques. Declutter your mind through journaling. Simplify your commitments and learn to say no. Simplifying Relationships Quality Over Quantity: Focus on building supportive, quality relationships. Tips: Engage in intentional communication. Declutter your social media usage. Share activities with loved ones to strengthen bonds. Conclusion Mindful Mornings: Announced plans to start "Mindful Mornings" sessions. Gratitude: Expressed gratitude for the listeners and shared positive wishes. Thank you for joining me today. I hope you found these tips helpful in your journey towards a simpler, healthier, and happier life. Don't forget to subscribe to the channel and share this episode with someone who might benefit from it. Blessings 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

In today's episode, I delved into the top five reasons why a plant-based diet can help reverse type 2 diabetes. While not everyone can reverse their condition, those diagnosed within the last 10 years have a good chance. Here are the key points discussed: High Dietary Fiber: Plant-based foods are rich in fiber, which slows down the absorption of blood sugar. Consuming non-starchy vegetables before starchy ones can help manage blood sugar levels effectively. Weight Management: Whole food plant-based diets are typically lower in calories, leading to weight loss and reduced abdominal fat. This enhances insulin sensitivity and better blood sugar control. Lower Saturated Fat Intake: Plant-based diets are naturally lower in saturated fats, which are primarily found in animal products. Reducing saturated fat intake helps clear out fat stored in muscles and the liver, improving insulin sensitivity. Improved Insulin Sensitivity: Transitioning from a high-fat, low-carb diet to a high-carb, low-fat plant-based diet can significantly improve insulin sensitivity, even for type 1 diabetics. Optimal Gut Health: A high-fiber diet promotes a healthy microbiome, which is crucial for overall health. Consuming a variety of plant foods ensures a diverse intake of essential nutrients. I also touched on type 1.5 diabetes, or LADA (Latent Autoimmune Diabetes in Adults), which is an autoimmune condition that can be managed with a plant-based diet and sometimes requires medication or insulin. 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 addressed a frequently asked question from our viewers: "What do I eat in a day?" As some of you may know, my husband, our dog Daisy, and I have recently started living in an RV full-time, which has slightly altered our eating habits but not significantly. My Daily Diet Fruits: Blueberries: My absolute favorite. I even had to label my packs to keep my kids from eating them all. Stone Fruits: Seasonal, like plums and Palisade peaches from Colorado. Bananas: We freeze them for smoothies. Beans: A staple in my diet, including pinto beans, black beans, and chickpeas. I grew up eating beans daily. Grains: We use microwaveable grains like cilantro jasmine lime rice and Seeds of Change quinoa, which are convenient and tasty. Meals: Bowls: Combining grains, beans, and veggies. Wraps: Using healthy tortillas filled with beans, rice, and veggies. Soups: Pre-made vegan soups from Whole Foods, often enhanced with extra beans. Smoothies: A regular breakfast choice. Muesli: Bob's Red Mill muesli with fruits and unsweetened soy milk or almond yogurt mixed with applesauce. Lifestyle and Philosophy Living in an RV has made me appreciate simplicity. Our diet is straightforward but nutritious, allowing us to enjoy activities like hiking. Today, we went on a five-mile hike in northern Colorado, which was beautiful but hot. I aim to simplify my life, including my diet, focusing on healthy choices that fuel our bodies. While my meals may not be gourmet, they are tasty and fulfilling. Closing Thoughts Thank you for joining me today. I'll be working on new content, including topics like estrogen physiology. I appreciate your support and am grateful for your presence. Sending you joy, love, peace, and healing. Have a blessed day and weekend! 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 today's episode, we continue our series on female hormones, focusing specifically on testosterone. While testosterone is often associated with male traits, it plays a crucial role in women's health as well. Key Points Discussed: Production and Regulation: Testosterone in women is produced by the ovaries and adrenal glands. The ovaries secrete testosterone as part of the overall balance of sex hormones. Functions of Testosterone in Women: Muscle Mass: Helps build muscle mass and strength. Bone Health: Important for preventing osteoporosis. Libido: Significant for sexual desire and arousal. Mood and Energy: Can impact mood and energy levels. Cognitive Health: Emerging research suggests it may play a role in brain health. Testosterone Levels Over Time: Peak in mid to late 20s and gradually decline with age. By menopause, levels are about half of their peak. Symptoms of Low Testosterone: Decreased libido, fatigue, mood changes, muscle weakness, and cognitive difficulties. Testosterone Therapy: Can improve sexual desire and satisfaction in women with hypoactive sexual desire disorder (HSDD). Mixed results on mood and energy improvements. Potential side effects include acne, hair growth, and voice changes. Long-term risks are still being studied, including cardiovascular health and breast cancer risk. Guidelines and Recommendations: North American Menopause Society: Recommends testosterone for women with HSDD. Endocrine Society: Advises against testosterone therapy unless other treatments have failed. I also shared my personal experience with hormone replacement therapy, which has significantly improved my well-being. This conversation is crucial as women's health has often been overlooked in research. It's time we address these issues openly. Thank you for tuning in. Please subscribe, share, and leave comments to help the channel grow. Sending you joy, love, peace, and healing. Have a great 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

Hello everyone! In today's episode, we delved into the fascinating world of progesterone, the second hormone in our five-day series on key hormones. Yesterday, we covered estrogens, so be sure to check out that episode if you missed it. Over the next few days, we'll explore FSH, LH, and testosterone. As a board-certified family and lifestyle medicine physician, and a woman experiencing perimenopause and menopause, I felt it was crucial to discuss these hormones and their impact on our bodies. Many women in their 40s, 50s, 60s, and beyond are navigating these changes, and it's important to understand how lifestyle and hormone replacement therapy (HRT) can help. Progesterone is often associated with pregnancy and reproduction, but it plays many other roles in our bodies. It helps regulate the menstrual cycle, supports metabolic processes, and has significant effects on brain health and mood. Progesterone also modulates the immune system, affects digestive health, and is crucial for sleep quality, especially in postmenopausal women. I shared some personal insights on how HRT, particularly progesterone, has improved my sleep quality and overall well-being. It's important to have open conversations about these topics and not suffer in silence. Many women are candidates for HRT, and it's worth discussing with your doctor. In summary, progesterone is vital for reproductive health, metabolism, sleep, brain health, heart health, and bone health. Tomorrow, we'll continue our series with either testosterone or FSH and LH. Thank you for joining me today, and as always, I'm sending you gratitude, joy, peace, love, and healing. See you next time! 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 today's episode, I addressed a common question about managing menopause symptoms, particularly sleep issues, without using hormones. This is especially relevant for women with a history of breast cancer where hormone treatments are not advisable. Key Points Discussed: Lifestyle and Behavioral Strategies Sleep Hygiene: Maintain a consistent sleep schedule to align with your circadian rhythm. Develop a relaxing bedtime routine to increase melatonin production and reduce cortisol levels. Optimize your sleep environment to be cool, dark, and quiet. Diet and Hydration: Follow a whole food plant-based diet to reduce inflammation and improve overall health. Limit caffeine and alcohol intake as they can disrupt sleep. Stay hydrated but reduce fluid intake before bed to avoid nighttime awakenings. Physical Activity: Regular exercise can improve mood and regulate circadian rhythms. Avoid intense exercise close to bedtime; opt for relaxing activities like evening walks. Non-Hormonal Treatments Cognitive Behavioral Therapy for Insomnia (CBT-I): Helps change negative thoughts and behaviors related to sleep. Promotes good sleep hygiene and relaxation techniques. Medications: Melatonin: Useful in small doses to help fall asleep. Gabapentin: Reduces nerve pain and hot flashes. Trazodone: Increases serotonin to help regulate mood and sleep. Other Medications: Clonidine and SSRIs for short-term use to manage hot flashes and sleep issues. Herbal and Dietary Supplements Phytoestrogens: Found in soy products, flaxseed, and red clover, these can provide mild estrogenic effects without the risks of hormone therapy. Black Cohosh, Valerian Root, and Magnesium: These supplements can help alleviate menopausal symptoms and improve sleep quality. Stress Management Emphasized the importance of mindfulness and meditation to manage stress, which can significantly impact sleep quality. I hope you found these insights helpful. Remember, everyone's experience with menopause is unique, so it's important to find what works best for you. Thanks for tuning in, and I'll see you next time! 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, we delved into the top 10 foods that can help manage symptoms of perimenopause and menopause. As a board-certified family and lifestyle medicine physician specializing in plant-based nutrition, I, Dr. Laurie Marbas, shared insights on how specific plant foods can alleviate some of the challenging symptoms associated with these life stages. Key Points Discussed: Soy Products: Soy contains isoflavones, which are phytoestrogens that mimic estrogen in the body, helping to balance hormones and reduce menopausal symptoms like hot flashes and vaginal dryness. Flax Seeds: Rich in lignans and omega-3 fatty acids, flax seeds can help balance hormone levels and improve menopausal symptoms, including hot flashes. Leafy Greens: High in calcium, vitamin K, and magnesium, leafy greens support bone health, muscle function, and overall energy levels. Nuts and Seeds: These provide healthy fats and magnesium, which are crucial for heart health, hormone production, and overall energy levels. Whole Grains: Packed with fiber and B vitamins, whole grains help regulate blood sugar levels, support digestive health, and aid in weight management. Berries: High in antioxidants and vitamins C and E, berries protect against oxidative stress and support skin health and cognitive function. Legumes: A great source of protein, fiber, and iron, legumes help maintain muscle mass and reduce the risk of metabolic syndrome. Cruciferous Vegetables: These vegetables aid in hormone metabolism, detoxification, and provide fiber and vitamins that help reduce the risk of certain cancers. Avocados: Rich in monounsaturated fats, potassium, and fiber, avocados support heart health and hormone balance. Herbal Teas: Herbal teas like red clover and chamomile can alleviate menopausal symptoms such as hot flashes and insomnia. I emphasized the importance of incorporating these foods into your diet on a weekly basis to potentially see improvements in menopausal symptoms. Remember, a plant-predominant diet rich in fiber and phytochemicals can significantly contribute to overall health and well-being. Thank you for tuning in! I appreciate your support and hope you found this information helpful. Sending you joy, love, peace, and gratitude. Stay cool and have a beautiful 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

Hello everyone, I'm Dr. Laurie Marbas, a board-certified family and lifestyle medicine physician currently living full-time in an RV. In today's episode, I delve into the topic of stress and introduce a powerful tool called cognitive reappraisal, which is rooted in cognitive behavioral therapy (CBT). I start by sharing some personal experiences, including the stress of selling my house and moving into an RV, to illustrate how stress can impact our lives. I then explain the concept of cognitive reappraisal, a psychological strategy that helps alter the way we interpret stressful situations to change our emotional responses. The process involves four steps: 1. Identify Negative Thoughts: Recognize and identify the negative or unhelpful thoughts that arise in response to a stressor. 2. Challenge Negative Thoughts: Examine the evidence for and against these thoughts, question their validity, and consider more balanced perspectives. 3. Reinterpret the Stressor: View the stressor in a way that reduces its emotional impact, such as seeing it as a challenge rather than a threat. 4. Implement Reappraised Thoughts: Replace the original negative thoughts with more constructive ones, making this new way of thinking automatic over time. I discuss the benefits of cognitive reappraisal, including improved emotional regulation, better mental health, enhanced resilience, and improved decision-making. I also touch on practical applications in various areas such as workplace stress, interpersonal relationships, and health-related stress. To wrap up, I encourage listeners to practice these steps and share some additional resources, including a research paper by Ellen Langer, the "mother of mindfulness," whom I interviewed on the podcast. I invite everyone to subscribe, click the notification bell, and sign up for my newsletter for more insights. Thank you for joining me today. I'm sending you joy, love, peace, and healing. Have a beautiful 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

Hello everyone! In today's episode, we delved into the fascinating world of estrogen, a crucial hormone that significantly impacts women's health. As a board-certified family and lifestyle medicine physician, I've been researching this topic extensively, especially after my own experiences with perimenopause and menopause. Key Points Covered: Introduction to Estrogen: Estrogen is a group of hormones primarily produced in the ovaries, but also in smaller amounts in the adrenal glands and fat tissues. There are three main types of estrogen: estradiol (common in childbearing ages), estrone (present after menopause), and estriol (produced during pregnancy). Functions of Estrogen: Regulates the menstrual cycle. Develops secondary sexual characteristics. Maintains bone health and cardiovascular health. Supports skin and hair health. Estrogen and the Menstrual Cycle: Estrogen levels fluctuate during the menstrual cycle, affecting the follicular phase, ovulation, and the luteal phase. Perimenopause and Menopause: Perimenopause typically starts in the 40s, with erratic estrogen levels causing irregular menstrual cycles and symptoms like hot flashes and mood swings. Menopause is defined as the end of menstrual cycles for 12 consecutive months, usually between ages 45 and 55, with common symptoms including hot flashes, sleep disturbances, and joint pain. Postmenopause: After menopause, low estrogen levels can increase the risk of osteoporosis and cardiovascular diseases, and cause vaginal dryness. Estrogen's Effects on Different Tissues: Reproductive system: Promotes growth and maintenance of the uterine lining and vaginal walls. Bones: Maintains bone density. Cardiovascular system: Protects against atherosclerosis. Skin and hair: Maintains thickness and elasticity. Brain: Supports cognitive functions and mood regulation. Metabolism: Influences fat storage. Estrogen Dominance: Occurs when estrogen is disproportionately high compared to other sex hormones, leading to symptoms like irregular periods, weight gain, and increased risk of certain diseases. Causes include diet, environmental toxins, hormonal treatments, and chronic stress. Management includes a whole food plant-based diet, reducing exposure to environmental toxins, maintaining a healthy weight, and stress management. Phytoestrogens: Found in soy and other plants, phytoestrogens can compete with natural estrogens and may help decrease estrogen effects. I hope you found this episode informative. Tomorrow, we'll be discussing progesterone and its role in women's health. Don't forget to subscribe, comment, and share this episode with anyone who might benefit from it. Thank you for listening, and have a blessed 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