Dr. Laurie Marbas Podcast

In this episode, I, Dr. Laurie Marbas, a board-certified family and lifestyle medicine physician, delve into a cholesterol-lowering protocol that I've developed over the past four years through extensive research and patient experimentation. This protocol is particularly beneficial for those on a whole food plant-based diet who still struggle with high cholesterol levels. I start by explaining the importance of a plant-based diet and the common challenges my patients face, such as maintaining optimal cholesterol levels. I emphasize that while statins can be necessary for some, my goal is to improve quality of life and longevity through dietary means whenever possible. The core of my protocol involves a specific mixture to be consumed twice daily before lunch and dinner. This mixture includes: 1. Unsweetened applesauce (a quarter to half a cup) 2. Amla powder (eighth to a quarter teaspoon) 3. Psyllium husk (one teaspoon) 4. Ground flaxseed (one tablespoon) 5. Ceylon cinnamon (half a teaspoon) I also recommend additional steps to enhance the protocol's effectiveness: One Brazil nut per week for selenium. Berberine supplements (500 mg, three times a day) for cholesterol and blood sugar management. Algae omega-3s for heart and brain health, with brands like Nordic Naturals or Compliment. Soy products (two to three servings per day) such as soybeans, edamame, tempeh, tofu, or soy milk. I highlight the importance of consistency in following this protocol to achieve the best results. Additionally, I mention that this regimen can help with satiety, which may be beneficial for weight management. Towards the end of the episode, I invite listeners to join my newsletter for more detailed information and updates, including a forthcoming menopause course and a symptom questionnaire. I encourage everyone to subscribe, share the video, and stay connected for more health tips and recipes. Thank you for joining me, and I look forward to helping you achieve better health and well-being. 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 shared a profound realization I had during my morning walk. Despite the rain, I found myself deeply grateful for the simple invention of the umbrella, which led me down a rabbit hole of thoughts about gratitude for everyday items and experiences. I discussed how ordinary events, like making a smoothie, can foster gratitude and happiness. By dissecting the components of my smoothie, I realized the immense journey each ingredient takes to reach me, from the blueberries sourced from Maine to the Vitamix blender and the electricity that powers it. This reflection made me appreciate the interconnectedness of everything in my life. I also shared personal anecdotes from my time deployed and a missionary trip to rural Africa, highlighting how these experiences taught me to appreciate simple luxuries like showers. These moments of gratitude have helped me cultivate a mindset of contentment and joy. I emphasized the importance of using daily practices to foster gratitude, which in turn enhances life satisfaction, emotional resilience, and positive relationships. By shifting our focus to the positive and being present in the moment, we can find happiness in the simplest of things. I encouraged listeners to experiment with acts of kindness and mindfulness, such as allowing someone ahead in line or paying for a stranger's coffee, without expecting anything in return. These small actions can promote a sense of abundance and joy. Lastly, I updated everyone on my well-being challenge, sharing my progress with step counts, journaling, and reflections. I am excited to see how this journey unfolds over the next 30 days. Thank you all for being here and allowing me to share this time with you. I hope you find these insights helpful and that they bring more happiness and gratitude into your lives. Don't forget to check out the vegan bundle link in the show notes for some amazing plant-based resources. 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

In this episode, I, Dr. Laurie Marbas, a board-certified family and lifestyle medicine physician, delve into the 10 science-backed habits that can transform your life. These habits are designed to improve your health, happiness, and overall well-being. Here's a quick rundown of what we discussed: Regular Physical Activity: Exercise is crucial for both physical and mental health. Aim for 150 minutes of moderate-intensity exercise per week, including resistance training. Whole Food Plant-Based Diet: This diet can reduce the risk of chronic diseases and improve mental health. I shared personal stories and patient experiences to highlight its benefits. Quality Sleep: Adequate sleep is essential for mental and physical health. I shared my personal journey with sleep issues and how I overcame them. Stress Management: Managing stress is vital for overall health. I discussed the impact of stress on blood sugar levels and shared mindfulness techniques that have transformed my life. Social Connections: Building and maintaining relationships can improve longevity and mental health. I emphasized the importance of both social interactions and being comfortable with solitude. Continuous Learning: Engaging in lifelong learning can enhance cognitive function and life satisfaction. I encouraged listeners to explore new hobbies and skills. Positive Thinking and Gratitude: Starting the day with gratitude can improve mental health and relationships. I shared my morning routine and the benefits of a positive outlook. Mindful Eating: Being aware of what and how you eat can prevent overeating and improve digestion. I provided tips on how to practice mindful eating. Regular Checkups: Even if you feel healthy, regular medical checkups can catch potential issues early. I stressed the importance of having a trusted healthcare professional. Giving and Helping Others: Acts of kindness and volunteering can improve mental health and provide a sense of purpose. I shared personal reflections on the impact of kindness. I hope you found this episode beneficial. Thank you for joining me, and I send you gratitude, joy, love, and peace. Safe travels to all, and I look forward to connecting with you in future episodes. Blessings! 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, I discussed the common struggle many people face with weight loss and shared what I consider the "secret sauce" to effective weight loss. First, it's crucial to understand that many people underestimate their calorie intake. A moderate caloric deficit of 200-300 calories per day, combined with strength training, can help you lose fat while maintaining or gaining muscle mass. I've been working with Maxime Seguin from Fit Vegan Coaching and have seen great results myself, losing 10 pounds of body weight and gaining muscle. My personal fitness goals include running a half marathon in under two hours, doing a straight pull-up, and performing a pistol squat. Achieving these goals involves consistent running, weight training, and progressive overload. I also emphasize the importance of good sleep and regular movement, aiming for at least 12,000 steps a day. For those struggling with weight loss, I recommend a whole food plant-based diet and avoiding snacks between meals. A balanced plate with 50% non-starchy vegetables and 50% starchy vegetables, grains, and legumes can be very effective. Consistency is key. Stick with your plan for 6-12 months to see significant results. Celebrate small progressions and adjust as needed. Community support can be incredibly helpful, so consider joining our free Facebook group or The Healing Kitchen for more resources and support. I'll be back tomorrow to share tips on traveling and maintaining a healthy diet on the go. Have a blessed 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

Hello everyone! In today's episode, I delved into the relationship between a plant-based diet and diabetes management. As a physician who primarily treats diabetic patients, I shared insights on how transitioning to a whole food plant-based diet can significantly improve metabolic health. Key Points Discussed: Transitioning to a Plant-Based Diet: When I first adopted a plant-based diet 12 years ago, I was enthusiastic about the science behind it. However, I realized the importance of providing more detailed guidance to my patients. Many patients initially focused only on fruits and vegetables, neglecting other essential plant-based foods like whole grains, nuts, seeds, beans, and legumes. This led to fatigue due to insufficient calorie intake. Importance of a Balanced Plant-Based Diet: A well-rounded plant-based diet should include a variety of foods to ensure adequate calorie intake and nutrient diversity. Incorporating all types of plants, including fruits, vegetables, beans, whole grains, nuts, and seeds, is crucial for sustained energy and overall health. Fiber and Gut Health: Whole plant foods are rich in fiber, which helps regulate blood sugar levels and supports gut health. Newcomers to a plant-based diet might experience bloating and gas initially. To mitigate this, I recommend starting with easier-to-digest foods like lentils and gradually increasing fiber intake. Nutrient Density and Antioxidants: Plant-based diets are rich in antioxidants, vitamins, and minerals, which combat oxidative stress and inflammation, common complications in diabetes. It's important to avoid processed plant-based foods and focus on whole, natural foods. B12 Supplementation: B12 is a critical supplement for those on a plant-based diet, as it's not naturally found in plants. I recommend taking 500 to 1000 micrograms of B12 daily and regularly testing blood levels to ensure adequate absorption. Monitoring Blood Sugars: Continuous glucose monitoring (CGM) is beneficial for both diabetic and non-diabetic individuals to understand how different foods affect blood sugar levels. I offer a glucose mastermind program where I prescribe CGMs and guide participants in managing their blood sugars effectively. Medication Adjustments: As patients adopt healthier eating habits and lose weight, they may need to reduce their diabetes medications. It's crucial to monitor blood sugars closely and consult with a healthcare provider to adjust medications appropriately. 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 shared my thoughts and experiences from a beautiful sunny day in Denver, Colorado. I started by expressing my excitement about a recent interview with Nelson Campbell and Dr. T. Colin Campbell, whose book, "The China Study," had a profound impact on my life. They have an upcoming special event in December, which I highly recommend checking out. I also talked about my mixed feelings while traveling alone, as I thrive on human interaction. Despite feeling a bit bummed, I found joy in small things like running on the treadmill, enjoying a free breakfast with delicious oatmeal and toppings, and discovering an Asian pear, which surprisingly lifted my spirits. Reflecting on my experiences, I emphasized the importance of gratitude and perspective. I shared how small moments and simple pleasures can bring immense happiness. I also touched on the significance of understanding different viewpoints and being non-judgmental, especially in interactions with others. Overall, I encouraged listeners to find their own "Asian pear"—a metaphor for small joys that can brighten their day. I hope this episode brings a little bit of loveliness to your day and inspires you to appreciate the simple things in life. Thank you for spending time with me, and I wish you all a wonderful 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

Hey everyone! I made it live while traveling, and I'm excited to share some tips on how to eat healthy on the go. Over the years, I've received many questions from patients about maintaining a healthy diet while traveling, and given my recent travels and body recomposition journey, I thought it would be a great topic to discuss. Key Points: Healthy Fast Food Options: Starbucks: I don't drink coffee, but I love their green and black teas. I often get oatmeal with blueberries or nuts, which can serve as a meal in a pinch. Taco Bell: Surprisingly, their black bean and rice burrito can be a healthier option when you're on the road. Grocery Stores: Whole Foods: Great for picking up fruits, vegetables, and compliant hummus. Packing Snacks: I packed freeze-dried mango, strawberries, and apples for my flight, which were delicious and convenient. Meal Delivery Services: Leaf Side Meals: Available at goleafside.com. Whole Harvest: They deliver fresh meals to hotels, which is a fantastic option for travelers. Maintaining Fitness: I continue to do resistance training and running even while traveling. For example, I ran eight miles this morning in Sacramento's beautiful McKinley Park. Additional Tips: Use the Happy Cow app to find plant-based cafes and restaurants. Carry snacks like Laura bars to tide you over until you can find a healthier meal. 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 delve into the fascinating Milgram experiment conducted by psychologist Stanley Milgram in the early 1960s. This series of social experiments measured the willingness of participants to obey authority figures, even when instructed to perform acts that conflicted with their personal conscience. The experiment revealed that a significant majority, 65%, were willing to administer the highest level of shocks to a learner, despite hearing their apparent suffering. I discuss how this experiment highlights the concept of a "slippery slope," where small incremental steps can lead individuals to perform increasingly severe actions. However, I also explore the idea of a positive slippery slope, where small, manageable steps can lead to substantial improvements in habits and lifestyle. For instance, starting with a short walk each day can eventually lead to a consistent exercise routine, or adding one vegetable to a meal can lead to healthier eating habits over time. I share my personal experience of training for a half marathon by gradually increasing my running distance each week. This method helped me build a strong foundation and significantly improve my performance. I emphasize the importance of being mindful of the small influences in our daily lives, as they can have both positive and negative impacts. Additionally, I touch on the role of technology and how it can be a double-edged sword, offering both positive and negative slippery slopes. For example, using a Continuous Glucose Monitor (CGM) can help make better health decisions but can also lead to obsessive behavior. I encourage listeners to reflect on how they can apply the concept of a positive slippery slope in their own lives and to be mindful of the influences they allow into their daily routines. I also invite feedback on how technology impacts our lives and the lives of our children. Thank you for spending your precious time with me. I hope you found this episode helpful and thought-provoking. 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 shared insights from a recent workshop with Brittany and Dr. Joel Kahn in the Healing Kitchen. We discussed heart health, focusing on high cholesterol and blood sugars. If you're interested in joining our community, visit DrMarvis.com and click on Healing Kitchen. We have live experts every month, and the price will be going up next month, so now is the best time to join. Our main topic today was the relationship between high blood sugars and cholesterol. High blood sugars, often seen in diabetes and prediabetes, can affect cholesterol levels and lipid metabolism, leading to atherosclerosis. I explained how insulin resistance, elevated triglycerides, glycation of lipoproteins, inflammation, and endothelial dysfunction contribute to this process. Dr. Kahn emphasized the importance of looking at the whole person, including genetics, lifestyle, and additional tests like carotid ultrasounds and coronary artery calcium scores. We also discussed the potential risks of certain supplements like plant sterols. I shared a personal anecdote about how stress can affect blood sugar levels, highlighting the importance of managing stress, diet, exercise, and sleep to improve overall health. In conclusion, high blood sugars can elevate cholesterol and increase inflammation, so it's crucial to pay attention to diet and lifestyle. I'm off to run nine miles in preparation for my half marathon in November. If you have any questions or topics you'd like me to focus on, please let me know. 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

Good morning, everyone! In today's episode, I shared a deeply personal story about how two patients profoundly changed my life and career as a physician. For those who are new to the channel, I hope this gives you some insight into my journey and the transformative power of a plant-based diet. I began by recounting my move to Rifle, Colorado, after serving in the Air Force. Working as a family medicine physician in a small, rural hospital, I encountered a patient in 2012 who mentioned that meat and dairy upset her stomach. I advised her to stop consuming these foods, not realizing this was essentially a plant-based diet. When she returned 30 days later with her daughter, who had also adopted the diet and experienced significant improvements in her ADD symptoms, I was intrigued. This led me to dive into the science behind plant-based diets, starting with T. Colin Campbell's book, "The China Study." The compelling evidence I found there and in other resources like Dr. McDougall's site and the "Forks Over Knives" documentary convinced me to explore this further. Another patient with lupus came to see me shortly after. She was on 12 different medications and in significant pain. I suggested she try a plant-based diet, and within two weeks, her inflammatory markers had significantly decreased, and she felt much better. Over five months, she lost 50 pounds and was able to stop seven of her medications. Inspired by these results, I decided to adopt a whole food plant-based diet for my family and myself. I threw out all animal-based products from our home and began this new journey. My family was supportive, and over time, I saw incredible improvements in my own health, including a significant reduction in my thyroid medication. Throughout the years, I've used this approach with countless patients, witnessing remarkable transformations. This experience led me to co-found Plant-Based Telehealth and later Mora Medical, although the latter didn't work out. Now, I continue to see patients independently and share the benefits of a plant-based diet through this podcast and other platforms. 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