The Habit Healers
The Habit Healers Podcast, hosted by Dr. Laurie Marbas, explores how small habit changes can lead to significant health transformations. Each episode features science-backed strategies and real-world tools to help listeners break free from chronic health issues, rewire their habits, and achieve lasting healing. The podcast emphasizes designing a lifestyle that makes vibrant health effortless, moving beyond willpower to create sustainable change.
Episodes
Does Fasting Work Because You Ate in Fewer Hours, or Because You Ate Less?
Does intermittent fasting actually work, or does 16:8 fasting just help you eat less? On this episode of The Habit Healers Podcast, I’m walking you through what the research on time-restricted eating really shows about weight loss, autophagy, and metabolic health.If you’ve been keeping an eating window and wondering whether those fasting hours are doing something special in your body, this one is
Can a Bright Lamp in the Morning Lift Winter Depression?
Does a light box for seasonal affective disorder really work, or did yours just never get a fair trial? In this episode, I walk through the research on light therapy for winter depression and the simple mistakes that keep it from working.On this episode of The Habit Healers Podcast, I take you back to the early experiments showing that bright light, not ordinary room light, changes how the body re
Do Women Need Testosterone After Menopause?
Is testosterone for women after menopause worth trying? If an online clinic has promised you that a testosterone cream will fix your low libido, energy, and weight, this episode looks at what the research actually shows.On this episode of The Habit Healers Podcast, I’m walking you through more than thirty years of studies on testosterone therapy for women. We start with a surprising experiment inv
Why Can a 150-Pound Man Get Diabetes When a 300-Pound Man Does Not?
Can you reverse type 2 diabetes? And why do some thin people develop insulin resistance and high blood sugar while others at a much higher weight have perfect labs? I’m Dr. Laurie Marbas, and in this episode I walk you through the personal fat threshold, the idea that changed how I think about type 2 diabetes remission.For fifty years we were told diabetes was about how much fat you carry. The res
Why You Should Never Trust a Percentage in a Headline
Relative risk vs absolute risk: it’s the one distinction that changes how you read every health headline. In this episode, I’m walking you through how to read a medical study, so a big percentage in the news never misleads you again.Welcome to The Habit Healers Podcast. I’m Dr. Laurie Marbas, and this is week two of Mini Medical School, where we’re learning to understand medical research together.
How do you get stronger when your old workout routine no longer fits?
Menopause joint pain can change how exercise feels almost overnight. In this episode of The Habit Healers Podcast, I sit down with sports scientist and personal trainer Patricia Siegel to talk about strength training and exercise during menopause, and what to do when your body starts responding differently.I’m Dr. Laurie Marbas, and this one is personal. I ran a personal best at the Boston Half Ma
How do you get stronger when your old workout routine no longer fits?
I ran a personal best at the Boston Half Marathon with my daughter. Shortly afterward, around the time of my last period, I developed horrible joint pain. Activities I had done for years suddenly came with significant discomfort.I shared that experience with Patricia Siegel because advice to simply keep exercising can leave out something important. You may already want to move. You may have been m
One Plum, Three Very Different Dishes
Chef Martin Oswald placed each halved plum skin-side down across a crumbly walnut crust. That one small move kept the juice inside the fruit as it baked, but it also explained the larger idea behind our latest cooking session.He was not trying to make a familiar dessert better by simply taking things away. He kept asking what each ingredient needed to do. The walnuts had to bring richness and text
Why the Two-Pound Phone Was Better for Your Brain
Smartphone addiction isn’t a willpower problem. In this episode, I explain why you can’t stop checking your phone, what all that screen time is doing to your brain, your sleep, and your relationships, and how to break the habit with a simple digital detox plan.I’m Dr. Laurie Marbas, and on this episode of The Habit Healers Podcast we’re looking at how the phone went from a tool we use to a tool th
Did Your Brain Accidentally Decide You're Out of Willpower?
Is willpower really a limited resource that runs out by the end of the day? If you’ve ever said “I’ve got nothing left” right before giving in at night, this episode on the science of willpower and self-control is for you.I’m Dr. Laurie Marbas, and on this episode of The Habit Healers Podcast I walk you through one of the most famous ideas in psychology, often called ego depletion: the belief that
Her DEXA Scan Said Bone Loss. She Used My Osteoporosis Protocol. The Next One Said Bone Gain.
Osteopenia, a DEXA scan showing bone loss, and a prescription for Fosamax: that’s where Peggy was at 69. Two and a half years later, her bone density scan showed a 6.2 percent gain in her left hip. In this episode of The Habit Healers Podcast, I walk you through her story and what it can teach you about bone health after menopause.I’m Dr. Laurie Marbas, and I want to be honest about what Peggy’s s
Getting Older Barely Lowers Testosterone. So What Does? (Audio)
Low testosterone isn’t just about age. If your lab results came back low, you’ve probably been told it’s simply part of getting older. In this episode, I break down what the research actually shows about what lowers testosterone in men, and which changes are tied to the biggest shifts.I count down five common suspects, from the smallest effect to the largest: exercise, a new diagnosis, age, short
Did Your Sugar Ban Accidentally Start the Binge?
Is sugar addictive, or is something else driving your sugar cravings and binge eating? In this episode of The Habit Healers Podcast, I look at the famous rat studies behind the idea of sugar addiction, and what they actually tested.Here’s the part most people miss. The rats that looked “addicted” only showed those signs when sugar and food came and went on a strict schedule. Rats with sugar availa
What Keeps a Butternut Squash Muffin Moist the Next Day?
Thank you DrLinJo SHE HEALS, Olamide Amosu, Michal Tal, Anna Kilmurray, MB Parker, and many others for tuning into my live video with Chef Martin Oswald! Join me for my next live video in the app. Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe
Can Sitting by a Window Steady Your Blood Sugar?
What if the health benefits of spending time outside reach all the way to your blood sugar? In this episode of The Habit Healers Podcast, I count down five studies showing how daily time outdoors and natural light support blood sugar, sleep, stress, heart health, and connection.I start in an office with a wall down the middle. Older adults with type 2 diabetes spent days at a desk facing a window
The 30 Day Bowl Challenge. Here Is How to Lose Fat Without Counting Calories (Audio)
Want to lose weight without counting calories or feeling hungry all the time? On this episode of The Habit Healers Podcast, I’m Dr. Laurie Marbas, and I’m walking you through a simple 30-day volume eating challenge: one bowl, filled to the rim, three meals a day, plus strength training twice a week.It all comes down to calorie density. Vegetables, fruit, and beans are full of water and fiber, so a
The Guide to Spotting Junk Science
Why do health studies contradict each other so often, and how do you know which headlines to trust? In this episode of The Habit Healers Podcast, I’m teaching you how to read health research like a scientist, starting with the correlation vs causation trap that fooled some of the best researchers in medicine.It begins with beta-carotene. Observational studies suggested this antioxidant protected a
Do you really need heavy weights to build muscle, or can light weights and bodyweight work?
Can lifting light weights build muscle? If you’ve been doing three sets of ten with the same small dumbbells for years and seeing no change, this episode is for you. I’m walking through what strength training research actually shows about light vs heavy weights, and the one number most people never count.Here’s what surprised me. When sets are taken close to failure, lighter loads built as much mu
Your Muscles Are Not Sore From Lactic Acid. So What Is Making Them Hurt?
Sore muscles two days after a workout? That delayed ache, known as DOMS or delayed onset muscle soreness, isn’t caused by lactic acid, and it isn’t proof your workout worked. I’m Dr. Laurie Marbas, and on this episode of The Habit Healers Podcast, I’m walking you through what the science actually says about muscle soreness and how to prevent most of it before it starts.If you’ve ever finished a hi
If Your Family Won’t Get On Board With Eating Better, Stop Asking Them To
Trying to eat healthy when your family doesn’t want to change? If you’re cooking two dinners every night or giving up on your own goals to keep the peace, this episode of The Habit Healers Podcast is for you.I’m Dr. Laurie Marbas, and today I’m walking you through what the research says about weight loss, your spouse, and the family dinner table. It turns out that getting your partner on board doe
How Do You Turn a Basic Lentil Soup Into Something You’ll Want to Make Again?
Chef Martin Oswald put onions and carrots into a dry pan, let them begin to brown, then added just enough water to lift the browned bits from the bottom.He let that water cook away and did it again.That was the first useful surprise in this week’s live. A basic lentil soup does not have to begin with oil, and it does not have to taste flat. The flavor comes from what happens in the pan, and the re
Why Is Your Cholesterol Still High When You Are Eating Right? (Audio)
Why is my cholesterol still high after changing my diet? If you’ve cut saturated fat, eaten more plants, and your LDL cholesterol barely moved, this episode of The Habit Healers Podcast is for you.I’m Dr. Laurie Marbas, and today I’m walking you through what your cholesterol number is really measuring. Your body makes most of its own cholesterol, and your LDL comes down to a balance between what y
What Should You Change First to Protect Your Memory? A Clue From 102 Nuns’ Brains
High blood pressure may be the most overlooked risk factor for dementia, and it’s the one you can actually check at home. In this episode of The Habit Healers Podcast, I walk you through what the research shows about blood pressure and brain health, and why the first step toward memory loss prevention isn’t a puzzle or a supplement.I’m Dr. Laurie Marbas, and I start with a remarkable study of near
If Heart Disease Runs in Your Family, Do Your Habits Matter?
If heart disease runs in your family, does changing what you eat even matter? In this episode of The Habit Healers Podcast, I share my own family history of early heart attacks and walk through what the research says about genetics, LDL cholesterol, and lifestyle, including a 2026 diet trial in people with familial hypercholesterolemia and a study of more than 51,000 adults.I’m Dr. Laurie Marbas,
Does Your Blood Sugar Really Need to Stay Below 140 All Day?
Is a blood sugar spike above 140 after eating actually a problem if you don’t have diabetes? If you wear a continuous glucose monitor (CGM) and feel a little sting every time the line climbs, this episode is for you.Welcome to The Habit Healers Podcast. I’m Dr. Laurie Marbas, a board-certified lifestyle medicine physician, and today I’m untangling one of the most misunderstood numbers in metabolic
Why Do Healthy Food Swaps Sometimes Leave You Unsatisfied?
Thank you Luanne Novak, David Hawkins, Catherine G, Karen Frye, K Nauman, and many others for tuning into my live video with Chef Martin Oswald! Join me for my next live video in the app. Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe
10 Ways to Protect Your Independence, Built Into Your Everyday Routine
Functional fitness for older adults is really about one question: what do you want to keep doing on your own? In this episode of The Habit Healers Podcast, I walk you through ten everyday activities of daily living, from getting out of bed to carrying groceries home, and the simple strength, balance, and mobility exercises for seniors that protect each one.I’m Dr. Laurie Marbas, a lifestyle medici
Your Smoothie Was Breakfast. Why Are You Hungry an Hour Later?
Why am I hungry after a smoothie? If your healthy breakfast smoothie leaves you standing in front of the pantry an hour later, this episode of The Habit Healers Podcast is for you. I’m Dr. Laurie Marbas, and today I’m digging into the science of satiety: why liquid calories don’t keep you full the way solid food does, and how to build a filling breakfast that actually lasts until lunch.Most people
How to Know If a Treatment Is Actually Worth the Side Effects
How to Read a Medical Study and Actually Decide: Number Needed to Treat, the 10-Minute Triage, and Your ValuesYour doctor says a new treatment looks promising. Before you say yes, there is one number you should ask for: the Number Needed to Treat. In this episode of The Habit Healers Podcast, I’m walking you through how to read a medical study in ten minutes or less and turn the results into a rea
She Reversed Prediabetes With 6 Habits That Don't Require a Gym, a Diet, or a Doctor's Visit
Can you reverse prediabetes naturally and lower your fasting blood sugar without medication? One of my Substack readers went from a fasting glucose of 116 to 91 in four months using six small daily habits, and I’m walking you through every one of them.If you’ve seen a fasting blood sugar reading land somewhere in the prediabetic range of 100 to 125, you already know that particular kind of quiet p
Why Do the Earliest Signs of Parkinson’s Show Up Outside the Brain?
What if the earliest signs of Parkinson’s disease show up in your gut, years before the first tremor? In this episode of The Habit Healers Podcast, I walk through what the research on the gut brain connection, diet, exercise, and sleep is telling us about how Parkinson’s actually begins.I’m Dr. Laurie Marbas, a board certified lifestyle medicine physician, and this is one of those topics where the
Alcohol Raises Cancer Risk. If You’ve Been Drinking for Years, What Does Cutting Back Now Change?
Does alcohol cause cancer, and does quitting actually lower your risk? Most women have never been given a straight answer about alcohol and breast cancer risk, so today I want to give you one, including the study finding that made quitting look like the wrong move.In this episode of The Habit Healers Podcast, I’m Dr. Laurie Marbas, and we’re walking through what the research on alcohol and cancer
The Real Reason Your Exercise Habit Never Lasts and What to Do Instead
Why can’t you stick to an exercise routine? It may have nothing to do with discipline. In this episode of The Habit Healers Podcast, I explain the research finding that best predicts exercise adherence, and it’s not your trainer, your program, or your willpower. It’s how the workout feels while you’re doing it.I’m Dr. Laurie Marbas, and I want to walk you through what happens in your body when exe
Five Health Experiments You Can Run on Yourself Starting Monday
Your fitness tracker, your continuous glucose monitor, and your home blood pressure cuff are all giving you real numbers. The problem is that most of those numbers are noise, and reacting to them can quietly make your health worse.In this episode I walk you through a hundred-year-old method that came out of a telephone factory, not a clinic, and show you how to use it on your own body. We talk abo
You Don’t Need to Exercise Every Day. Here’s How to Make Two Days Count.
Is exercising only on the weekend enough? If you sit at a desk all week and cram your workouts into Saturday and Sunday, the research on weekend warrior exercise is better news than you think. In this episode of The Habit Healers Podcast, I walk you through what nearly 93,000 adults wearing movement trackers actually showed us about how much exercise you need per week, and why the total may matter
The Cure for Sitting Disease Isn't Standing. It's This.
Is sitting too much really the problem, or is it the chair? In this episode I explore the surprising science of floor sitting, sitting disease, and why your standing desk may not be protecting you the way you think.I share what researchers found when they studied the Hadza, a hunter-gatherer population in Tanzania who rest nearly ten hours a day, as much as office workers in the US, yet remain met
When Does Stress Actually Raise Your Blood Sugar?
Why is your blood sugar high when you didn’t eat anything extra? If stress and cortisol are spiking your glucose, the answer may come down to one thing nobody talks about: timing. In this episode of The Habit Healers Podcast, I’m Dr. Laurie Marbas, and I’m unpacking the strange, specific way stress hormones raise blood sugar, and why the same bad phone call can move your numbers forty points one a
Are you tired, losing hair, or unable to keep your legs still at night? One blood test could explain the cause.
Tired all the time but your bloodwork keeps coming back normal? In this episode, I explain iron deficiency without anemia, the hidden gap between a normal complete blood count and low ferritin that leaves so many women exhausted with no answers.I’m Dr. Laurie Marbas, and on The Habit Healers Podcast today, I walk you through why a standard blood count only catches iron deficiency at its final stag
Before You “Just Do Kegels," Listen To This
Bladder leaks are one of the most common problems women quietly live with, and one of the least talked about. If you leak urine when you laugh, cough, sneeze, or exercise, or a sudden, hard-to-put-off urge sends you racing for the bathroom, this episode of The Habit Healers Podcast is for you.I’m Dr. Laurie Marbas, and today I’m walking you through the two main patterns behind urinary incontinence
Five Evidence-Based Habits, Stacked Together, Slow Your Aging.
Can you actually slow biological aging with small daily habits? New research on epigenetic clocks says yes, and the effect sizes might surprise you, because they look tiny until you run them forward over twenty-five years.In this episode of The Habit Healers Podcast, I’m Dr. Laurie Marbas, and I’m breaking down three recent clinical trials that measured biological age and pace of aging in real peo
What If Meal Prep Didn’t Mean Eating the Same Thing All Week?
The moment that got me was when Chef Martin Oswald took a plain batch of hummus and turned it into a curry sauce.He loosened it with a little liquid, added yellow curry, fresh ginger, and a small amount of soy sauce, then folded in roasted vegetables he had already cooked. Minutes earlier, that same hummus had been spread on rye bread. Now it was doing a completely different job.This was Martin’s
The Sleep Paradox: Why Everything You're Doing to Fix Your Insomnia Is Making It Worse
If you struggle with chronic insomnia, wake up at 3 AM with your mind racing, or feel tired but wired no matter how perfect your sleep hygiene is, this episode is for you. I’m Dr. Laurie Marbas, and on today’s episode of The Habit Healers Podcast, I’m walking you through what the research actually says about why some people can’t sleep, and the surprising first-line treatment that works better tha
Are You Part of the Largest Uncontrolled Health Experiment on the Planet?
Daylight saving time is not just an annoying clock change. The spring forward transition disrupts your circadian rhythm in ways that measurably increase heart attack risk, worsen blood sugar and insulin sensitivity, and cause real sleep deprivation that can take days to recover from.In this episode, I break down the three clocks running inside your body: the central clock in your brain, the periph
What Are Your Nighttime Bathroom Trips Actually Telling You?
If you keep waking up at night to pee, you’ve probably blamed the water you drank before bed, your age, or your bladder. In this episode, I explain why frequent urination at night, known as nocturia, is often a metabolic health signal tied to insulin resistance and blood sugar, not just a bladder problem.I’m Dr. Laurie Marbas, and on this episode of The Habit Healers Podcast I walk you through the
How to Get What You Need From a 15-Minute Doctor Visit
What if the most important moment of your doctor’s appointment is the first sentence you say? Research shows physicians redirect patients after an average of just 23 seconds, and most patients never finish describing their concerns. In this episode of The Habit Healers Podcast, I share how to talk to your doctor so the concern that matters most actually gets heard.I’m Dr. Laurie Marbas, and as a l
The One Number That Matters More Than Your Protein Intake
How much protein do you really need after 50? And do protein shakes actually build muscle, or is something else doing the heavy lifting? In this episode of The Habit Healers Podcast, I dig into the research on protein, age-related muscle loss, and healthy aging, and what I found might surprise you.I’m Dr. Laurie Marbas, and as a lifestyle medicine physician, protein comes up with my patients almos
One in Three Adults Has Fatty Liver. These Four Steps Reverse It.
One in three adults is walking around with fatty liver disease, and most have no idea. In this episode of The Habit Healers Podcast, I break down how liver fat builds up, why this condition causes no symptoms for years, and the research showing you can reverse fatty liver naturally, sometimes faster than you would believe.I’m Dr. Laurie Marbas, a lifestyle medicine physician, and today I walk you
The Organ That Controls Whether Your Arteries Open or Close Has a Name, a Reason It Fails, and a Way to Rebuild It
Erectile dysfunction can be an early warning sign of heart disease, often showing up about three years before cardiac symptoms. And in women, real heart disease can hide behind a completely normal heart test. Both signals trace back to one structure: the endothelium, the one-cell-thick lining of every blood vessel in your body.In this episode of The Habit Healers Podcast, I’m Dr. Laurie Marbas, an
Where Do You Start When Healthy Eating Feels Overwhelming?
Back when Chef Martin Oswald was cooking at Pyramid Bistro, diners from every kind of eating background would enjoy a meal and then ask him the same question.“Where do I start?”That question framed our live conversation this week. Healthy eating can sound like thirty instructions shouted at once. Stop the soda. Give up cheese. Fear the carbohydrates. Watch the sugar. Cook everything from scratch.
What If Every Time You Sat Down, You Got Stronger?
What if the fastest way to build strength, improve balance, and prevent falls as you age took zero extra minutes out of your day? In this episode, I break down the science of eccentric exercise and a simple 3-second chair habit that trains muscle strength and muscle power every single time you sit down.Most of us use strong and muscular as if they mean the same thing, but your muscles actually pro
Why Do You Still Feel Confused About What to Eat? (The Answer Isn't You.)
Why do diets fail? If healthy eating feels confusing no matter how much you read, this episode is for you. I’m debunking five of the biggest nutrition myths, from “calories in, calories out” to “everything in moderation,” and showing you what the science actually says.I’m Dr. Laurie Marbas, and on this episode of The Habit Healers Podcast, I explain why so much nutrition advice is a bad translatio
What If Your Joints Aren’t Wearing Out?
Osteoarthritis is not just “wear and tear,” and real joint pain relief doesn’t have to start with a prescription. In this episode, I explain what’s actually breaking down your cartilage and how to protect your joints naturally with movement and an anti-inflammatory diet.Your cartilage has no blood supply. It depends on joint motion to stay nourished, which is why rest often makes stiffness worse,
5 Habits to Do Before, During, and After a Meal to Improve Blood Sugar
If blood sugar spikes after eating leave you foggy, tired, and craving something sweet by mid-afternoon, this episode is for you. I’m sharing five simple habits to lower blood sugar naturally, and not one of them asks you to eat less or give up the foods you love.I’m Dr. Laurie Marbas, and on this episode of The Habit Healers Podcast, I explain why the conditions around your meal, what I call the
Your Body Has a Built-In Anti-Inflammatory System. Here Are 7 Ways to Turn It On.
What if chronic inflammation isn’t a fire you need to fight, but a process your body already knows how to resolve? In this episode, I share how to reduce inflammation naturally by activating your body’s built-in anti-inflammatory system, and why most suppression strategies miss it entirely.I’m Dr. Laurie Marbas, a lifestyle medicine physician, and on this episode of The Habit Healers Podcast I wal
The Most Important Label Change in Women’s Health Since 2002 and the 5 Questions It Means You Should Ask
For more than twenty years, a black box warning kept women away from menopause hormone therapy. In February 2026, the FDA removed it. In this episode, I break down what changed, what the science actually says about hormone replacement therapy (HRT), and how to have a smarter conversation with your doctor about estrogen, progesterone, and your menopause symptoms.My own perimenopause story started t
The 7 Fixes for Heartburn That Have Nothing to Do With Avoiding Coffee
If you have acid reflux or GERD and you’ve already cut the coffee, the chocolate, and the tomato sauce but the heartburn keeps waking you up at night, this episode is for you.I’m Dr. Laurie Marbas, and on today’s episode of The Habit Healers Podcast, I explain what actually causes acid reflux: a valve problem at the lower esophageal sphincter, plus something called the acid pocket, a layer of conc
What If the Most Powerful Thing in Your Kitchen Is Something You Already Drink?
What are the healthiest teas to drink every day? In this episode, I open up my tea medicinal cabinet: six teas backed by real research, from hibiscus tea for blood pressure to chamomile tea for better sleep.I’m Dr. Laurie Marbas, and on The Habit Healers Podcast today, we’re looking at what the science actually says about the health benefits of tea, and where popular claims quietly stretch the evi
What If the Best Time to Exercise Is Right After You Put Down Your Fork?
Walking after eating is one of the simplest ways to lower blood sugar naturally, and in this episode I explain exactly why a 10-minute walk after meals can blunt glucose spikes better than a longer workout at the wrong time.Here’s what most people miss: your fasting blood sugar can look perfectly normal at your annual checkup while your post-meal glucose is quietly climbing, decade after decade. T
Who Designed Your Craving? (Hint: It Wasn’t You)
Why can’t you stop eating ultra-processed foods? It’s not a lack of willpower. In this episode, I break down 17 techniques the food industry uses to override your hunger and fullness signals, and give you simple checks to spot every one of them.As a lifestyle medicine physician, I hear it constantly: “I know better, but I can’t stop.” Here’s what I want you to know. Food companies employ scientist
What If Your Doctor Is Wrong About Aging?
Is your biological age older or younger than your birthday? In this episode, I break down the 12 hallmarks of aging, how epigenetic clocks measure how fast you’re actually aging, and how to slow biological aging naturally with habits you can start this week.Here’s what most of us were never told: two people born the same year can be a decade apart biologically, and that gap is not random. It’s dri
The Walking Women and the Doctors Who Tried to Stop Them
Walking after eating is one of the simplest things you can do for your blood sugar, and the research says the timing matters more than the distance. In this episode I trace that idea back to a nineteenth century medical mistake that told sick women to lie still and do nothing.I’m Dr. Laurie Marbas, and this is one of my favorite stories in medicine, because it shows how long it can take for scienc
There Is a Pharmacy Built Into Your Muscles. It Has One Rule: No Contraction, No Prescriptions.
Your muscles are an endocrine organ. Every time they contract, they release myokines, chemical signals that travel to your brain, your bones, your fat cells, your gut, and your immune system. Most of us were never told this, and it explains why you can walk thirty minutes a day for three years and still watch your bone density fall and your inflammatory markers drift upward.In this episode, I walk
The Walking Protocol That Lowered Blood Pressure as Much as Medication, and It Costs Nothing
Japanese walking, also called interval walking training, is the walking method that actually lowers blood pressure, and the research behind it is almost twenty years old. If your daily walk has not moved a single number on your lab work, this episode explains why.I’m Dr. Laurie Marbas, and on this episode of The Habit Healers Podcast I walk you through the science of interval walking: three minute
What If the Most Important Thing About Your Meal Isn’t What You Eat, But How You Eat It?
The order you eat your food in can lower your blood sugar after a meal without changing a single thing on your plate. It’s called meal sequencing, and when researchers had people save the carbs for last, the drop in post-meal glucose was comparable to what you’d see from a diabetes medication.I’m Dr. Laurie Marbas, board-certified lifestyle medicine physician, and in this episode of The Habit Heal
What If Your Daily Habits Could Rewrite Your DNA?
Your DNA is not your destiny. In this episode I break down the science of epigenetics: how DNA methylation switches your genes on and off, why your daily habits appear to influence your biological age more than your body weight does, and what that means for you starting today.Every cell in your body carries the same 20,000 genes. A skin cell and a neuron are built from identical instructions. What
Everything That Ages Your Eyes, And The Six Habits That Slow It
Most people over fifty decide that blurry vision, halos around headlights, and burning eyes at the end of the day are simply what old eyes do. That conclusion is wrong, and it costs them the one part of eye aging they can still change. I’m Dr. Laurie Marbas, and this episode of The Habit Healers Podcast is about what is actually failing inside the aging eye.Your eyes age on three separate clocks.
Why Your Calf Cramps Up in the Middle of the Night and What To Do About It
If you get leg cramps at night, you have probably been told to take magnesium and drink more water. I want to show you what the research actually says, because the real cause of nocturnal leg cramps is not a deficiency. It is the position your foot sits in for seven hours.In this episode I walk through what is happening inside your calf during a cramp, why the nerve firing has no off switch while
6 Evidence-Based Ways to Manage Gas (and 1 That’s Making It Worse)
Why do beans cause gas, and why does some gas smell terrible while other gas has no odor at all? Those are two different questions with two different answers, and confusing them is why most gas remedies fail.In this episode I break down what your gut is actually producing. Roughly 99% of intestinal gas is odorless, and the volume that comes from beans, fiber, and resistant starch is the product of
7 Outcomes Worth Tracking When Weight Loss Doesn’t Deliver What You Expected
GLP-1 weight loss medications like Ozempic are everywhere right now, but the largest weight loss drug comparison ever conducted just revealed something surprising: the scale moved, and quality of life did not. In this episode, I walk you through what that research actually means for you, and the seven measurements that predict how you’ll feel far better than your body weight ever will.I break down
What If Tonight’s Dinner Could Lower Tomorrow Morning’s Blood Sugar?
If your fasting blood sugar keeps coming in higher than you expect, the answer may not be sitting on your breakfast plate. In this episode I break down the second meal effect, the research showing that what you eat at one meal measurably changes how your body handles the next one, sometimes hours later, sometimes the following morning.I’m Dr. Laurie Marbas, and on The Habit Healers Podcast I like
The Mice Had Unlimited Food, No Predators, and No Disease. They All Died Anyway.
Loneliness is now treated as a public health crisis, but the research points to something more specific than being alone. It may be the loss of purpose that does the real damage to your health.In this episode of The Habit Healers Podcast, I walk you through one of the strangest experiments in behavioral science. In 1968, a researcher built a perfect world for mice: unlimited food, unlimited water,
What If You Could Train Your Brain to Forget Less?
Is your forgetfulness normal aging, or something more? If you’re over 45 and you’ve walked into a room and forgotten why, or lost someone’s name five seconds after hearing it, this episode is for you.I’m Dr. Laurie Marbas, and on this episode of The Habit Healers Podcast I walk you through how memory actually works inside your brain, and why so much of it is under your control. We start with the p
Can You Caramelize Onions Without a Single Drop of Oil?
Everything we do inside The Habit Healers comes back to reversing insulin resistance with habits small enough that you actually keep them. The Insulin Resistance Reversal Roadmap walks you through it one station at a time. Martin’s Healing Kitchen sits alongside it with close to three hundred recipes now, including this one. And I go live every Tuesday at 4 PM Pacific for ninety minutes to answer
Sip, Sip, Sigh: Could Three Words Change How Your Nervous System Works?
The physiological sigh may be the simplest nervous system regulation tool we have, and it takes five minutes a day. In this episode of The Habit Healers Podcast, I break down the science of cyclic sighing: two short inhales through the nose, one long slow exhale through the mouth.I’m Dr. Laurie Marbas, and I want to walk you through what’s actually happening in your body when you sigh. Your brains
What If You Could Be Thin on the Outside and Sick on the Inside and Never Know It?
Your scale cannot tell you how much visceral fat you’re carrying, and after 45, that’s the number that actually predicts your metabolic health. Two people can share the exact same BMI and face completely different risks.In this episode of The Habit Healers Podcast, I walk you through the three numbers that matter more than your weight: body fat percentage, body fat in pounds, and visceral fat. I e
If you have ever wondered about that ridge on your nail, read this.
What your nails say about your health is not an old wives’ tale. Your fingernails are a six month record of what your body has been through, and your skin is a much longer one. In this episode I show you how to read both.I walk you through the nail changes that actually mean something and the ones that don’t. The horizontal grooves called Beau’s lines, which mark the week you were sick months ago.
A Habit Healers Reader Asked Me One Question. Six Months Later, These Are His Labs.
If you’re trying to lower your ApoB naturally, or you’ve ever searched “natural alternatives to statins” at midnight, this episode is for you. A 73-year-old subscriber sent me his lab work, and the results surprised both of us.I’m Dr. Laurie Marbas, and on this episode of The Habit Healers Podcast I walk you through what happened when Doug, who couldn’t tolerate a prescription statin, tried red ye
A Little-Known Plant Compound Reduced Heart Disease Deaths by 27% ... and Your Diet Is Almost Certainly Not Giving You Enough
Cocoa flavanols may be the most important compound in your diet that you have never measured. In a 2026 biomarker study of more than 30,000 adults, fewer than one in four people reached the intake linked to a 27% reduction in cardiovascular death, and the heaviest fruit and vegetable eaters barely did better than everyone else.In this episode of The Habit Healers Podcast, I walk you through why “e
What Standing on One Foot Actually Measures (It’s Not Balance)
Can you stand on one leg for 10 seconds? That simple balance test turns out to be one of the most revealing longevity markers we have, and almost nobody gets it checked at a routine physical.In this episode I walk you through what the single leg stance test is actually measuring and why it matters more than most people realize. Researchers followed adults aged 51 to 75 for seven years, and those w
Are Artificial Sweeteners Bad for You? Depends Which One Is in Your Hand.
Are artificial sweeteners actually safe? If you’ve been buying sugar-free products, reading labels, and still guessing, this episode gives you the answer the flat line on your glucose monitor can’t. The problem isn’t that sweeteners spike your blood sugar. It’s what they do to your gut microbiome.I’m Dr. Laurie Marbas, and on this episode of The Habit Healers Podcast I walk through what a randomiz
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