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
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
Want Better Blood Sugar and Blood Pressure? Follow the Fork Down by Four Habit.
Most people practicing intermittent fasting skip breakfast and eat a late dinner. The research on meal timing and blood sugar suggests that may be exactly backwards.In this episode I walk you through early time-restricted eating, the version of intermittent fasting that has consistently performed best in clinical trials, and the circadian biology behind why it works. Your insulin sensitivity peaks
Is There a Breakfast That Fills You Up Without Wrecking Your Blood Sugar?
Chef Martin Oswald and I work together inside The Habit Healers community on Skool, where we help people reverse insulin resistance. My Insulin Resistance Reversal Roadmap course lives there, along with Martin’s Healing Kitchen recipe vault, which keeps growing every week with new dishes and videos. I also go live every Tuesday at four PM Pacific for ninety minutes of coaching. Click here to learn
5 Science-Backed Ways to Lose Weight That Don't End in a Binge, a Plateau, or a Rebound
If you’ve ever wondered why you regain weight after dieting, this episode will change how you see it. The weight coming back was never a willpower failure. It was metabolic adaptation, your body’s built-in defense system, doing exactly what it was designed to do.I’m Dr. Laurie Marbas, and on this episode of The Habit Healers Podcast I walk through what the research actually shows about weight loss
The Science-Backed Habits That Actually Make You Happier (and the Ones That Don't)
We’re surprisingly bad at knowing what actually makes us happy. In this episode of The Habit Healers Podcast, I walk you through the real science of happiness: the everyday habits with the strongest evidence behind them, and the one practice researchers now compare to quitting smoking.It started with a Yale psychology professor who built a course on happiness and accidentally created the most popu
Can You Sit Down and Stand Up Without Using Your Hands?
Can you sit down on the floor and stand back up without using your hands? That simple move, called the sitting-rising test, may predict how long you’ll live better than most of what shows up on your annual bloodwork. And almost no doctor is measuring it.In this episode, I walk you through the science behind one of the most fascinating longevity tests I’ve come across, developed by an exercise medi
What If 30 Days Could Dramatically Improve Your Blood Sugar?
Want to reverse type 2 diabetes naturally and lower your A1c without white-knuckling it? Most people quit their new eating plan around day 10 or 14, convinced nothing is working. In this episode, I explain why that is the single worst moment to stop, and what is actually happening inside your body when you can’t see it yet.I walk you through the story of Dennis, a patient who came off 54 units of
How Did a 90-Year-Old Woman Just Break a World Record Doing Something You Probably Can't?
Your grip strength may be the single most powerful predictor of how long you’ll live, stronger than your blood pressure, and the good news is you can improve it at any age. In this episode I explain why a simple dead hang reflects the health of your entire body, and how a 90-year-old set a Guinness World Record in just 30 days.I’m Dr. Laurie Marbas, and this episode starts with Ann Crile Esselstyn
How to Build a Resilient Body That Can Handle the Unexpected
Your body has a hidden safety margin, and it’s been shrinking for years without you noticing. In this episode, I explain physiological reserve: the buffer your organs carry far above what daily life demands, and why it quietly declines with age even when your bloodwork looks normal. Doctors call this slow narrowing homeostenosis, and it’s one of the most important ideas in healthspan that almost n
Is Food Really the Main Variable in Blood Sugar?
Why does the same food spike one person’s blood sugar and barely move another’s? In this episode of The Habit Healers Podcast, I break down the science of personalized nutrition and why your blood sugar response is far more individual than any diet chart can predict.For most of my career I told patients to build meals around whole foods, and that foundation still holds. But then I read a study tha
Your Glucose Hits 145 After Lunch. Should You Worry?
If you have ever worn a continuous glucose monitor and felt a wave of panic watching your blood sugar spike after lunch, this episode is for you. I want to show you how to read a CGM the way it is meant to be read, as a short-term teacher, not a source of daily anxiety.A CGM is basically a home inspection for your metabolism. Like any inspection, it turns up findings that look alarming but mean no
The Workout That Protects Your Joints and Trains Your Heart Like a Run
Is rebounding on a mini trampoline real exercise, or just an infomercial leftover? In this episode I unpack the science behind rebounding and the famous NASA study everyone quotes, because the truth about that “68 percent” claim is not what the marketing says.I’ve had more patients ask me about rebounders than almost any other piece of equipment, so let’s talk about what the research actually show
Are You Driving Your Health While Staring in the Wrong Direction?
If you can’t stop googling your symptoms, re-reading old lab results, or lying awake worrying that every ache is something serious, this episode on health anxiety is for you. I’m Dr. Laurie Marbas, and I want to show you why your attention gets stuck on health fears, and the simple, science-backed way to redirect it.On this episode of The Habit Healers Podcast, I unpack what the research actually
Your Painful Joints Don't Need Rest. They Need This.
If joint pain has slowly pushed you out of the activities you love, water therapy for joint pain might be the most underrated place to start. In this episode, I explain why aquatic exercise works so well for arthritis and knee osteoarthritis, and how simply standing in chest-deep water can take most of the load off your aching joints.For years, many of us were told the same thing about joint pain:
Why Is Your Gut Leaking, And What Does That Actually Mean?
Is leaky gut real, or just a wellness buzzword? In this episode of The Habit Healers Podcast, I separate the real science of intestinal permeability from the zonulin tests and supplements being sold around it, and I show you how a leaky gut wall can quietly drive inflammation and high blood sugar even when you have no gut symptoms at all.Here’s what I want you to know: the gut wall really does lea
Your Body Isn't Losing Muscle First. It's Losing Something Far More Important.
The first thing your body loses after 60 isn’t strength, and it isn’t muscle mass. It’s muscle power, and almost no doctor is testing for it. In this episode I walk you through powerpenia, the newly named decline that predicts falls, mobility, and even longevity better than the measures most clinics actually track.Here’s the part most people miss. Muscle strength and muscle power are not the same
What If Everything You Know About Fiber Is Wrong?
Everyone is talking about fibermaxxing right now, but here is what most of the advice gets wrong: piling on grams of fiber does almost nothing if you are only eating one kind. The word “fiber” on a nutrition label barely tells you what it will actually do inside your body.In this episode of The Habit Healers Podcast, I walk you through why the old “soluble versus insoluble fiber” framework is misl
A Doctor’s Field Guide to Eating Well on the Road (No Perfect Food Required)
Why does eating out on vacation wreck your blood sugar, even when you order the “healthy” thing? In this episode I explain how to eat well while traveling without chasing perfection, using a mindset borrowed from doctors who practice in the world’s hardest places.Here’s what I want you to know: travel doesn’t just change what you eat, it changes the biological conditions your body uses to process
What If the Fix for Your Back, Your Knees, and Your Balance Is the Muscle You're Sitting On?
Could weak glutes be the hidden reason behind your low back pain, aching knees, and shaky balance? If you sit most of the day, your glute muscles may have quietly stopped firing, a problem sometimes called dead butt syndrome or gluteal amnesia, and the effects reach a lot further than a flat backside.In this episode of The Habit Healers Podcast, I’m Dr. Laurie Marbas, and I want to walk you throug
What If Fourteen Risk Factors Explained Nearly Half of All Dementia, and You Could Change Every One?
Nearly half of all dementia cases are linked to risk factors you can actually do something about, and most of them have nothing to do with your genes. In this episode of The Habit Healers Podcast, I break down the 14 modifiable risk factors for dementia identified by the 2024 Lancet Commission, and exactly what they mean for protecting your brain.I’m Dr. Laurie Marbas, a board-certified lifestyle
Your Body Has a Built-In Blood Sugar Sponge. It's in Your Calf.
Can you lower your blood sugar while sitting? It turns out there’s a small muscle in your calf that may let you do exactly that, and almost no one has heard of it. In this episode I break down the soleus push-up, a seated movement that helped blunt after-meal blood sugar spikes by up to 52 percent in early research.Most of us sit for ten or more hours a day, and we’ve all been told the fix is to s
There Are Only Three Steps Between You and a Stronger Body. Most People Skip the Third.
Why does some people’s strength training transform their body while yours just leaves you sore? If you’ve ever wondered why your workouts aren’t working, this episode is for you. I’m Dr. Laurie Marbas, and today on The Habit Healers Podcast I’m using one of the oldest crafts on earth, blacksmithing, to explain exactly how your body builds muscle, energy, and strength at any age.The science of buil
This Type of Inflammation Slows Aging. The Other Type Accelerates It.
Chronic inflammation is one of the biggest hidden drivers of aging, heart disease, and metabolic decline, and most of us have no idea where we stand. In this episode of The Habit Healers Podcast, I’m walking you through “inflammaging,” the slow, silent rise in inflammation that accumulates as we age, using a surprising parallel from nature that finally makes the whole process click.I’m Dr. Laurie
What If Nine Two-Minute Habits Gave You a 50% Survival Advantage?
Loneliness is now considered a health risk on the level of smoking, and most of us have no idea how much modern life has quietly stripped human connection out of our days. In this episode, I break down what social disconnection actually does to your body, and the nine small habits that can rebuild it.We’ve engineered face-to-face contact out of almost everything: banking, groceries, work. Each cha
Your Brain Has a Volume Knob for Food Noise. Here's How to Turn It Down.
If your brain won’t stop thinking about food, even when you’re not hungry, you’re experiencing something researchers now call food noise. In this episode, I explain what food noise actually is, why GLP-1 medications like Ozempic and Mounjaro quiet it, and how to turn down the volume naturally, with or without medication.For years, constant thoughts about food got blamed on willpower and poor self-
What If the First Sign of Alzheimer's Isn't Forgetting?
Your sense of smell may be one of the earliest warning signs for brain health and cognitive decline, and almost no one is paying attention to it. In this episode of The Habit Healers Podcast, I explain why smell training could be one of the simplest things you do for your brain.I’m Dr. Laurie Marbas, and in this episode I walk you through the surprising science connecting your nose to your memory.
Can a Muffin Really Be Good for Your Blood Sugar, Your Waistline, Your Wallet, and Your Taste Buds?
I have a confession. When someone describes a baked good as “healthy,” my expectations drop. I start picturing dense, dry things that taste like obligation. The kind of food you eat because you should, not because you actually want to.This week’s live cooking session with Chef Martin Oswald changed that. He walked the audience through a muffin recipe where every ingredient pulls double duty, and I
What Are the Atrial Fibrillation Triggers Hiding in a Healthy Lifestyle?
Why are so many healthy, active women being diagnosed with atrial fibrillation? If you or someone you love recently got an AFib diagnosis and can’t understand why, this episode is for you.In this episode of The Habit Healers Podcast, I answer a letter from a longtime reader: three active women in their seventies, all diagnosed with afib in the same year, all already eating well and staying active.
The 4-Part Food Plan That Dropped Her Cholesterol 29 Points
After 50 years of eating plant-based, my guest, Victoria Moran, was already doing almost everything right, and her cholesterol still had room to drop. Then she added four specific things to her plate, and her total cholesterol fell from 156 to 127. No statin.In my practice, I hear the same frustration constantly: "I eat clean, so why are my numbers stuck?" Victoria's story shows that the Portfolio
What Are the 8 Tests Your Doctor Overlooks That Predict More About Your Health Than Your Standard Labs?
Your doctor said your bloodwork looks normal. But normal only describes what they actually tested. In this episode I walk you through eight tests your annual physical almost never includes, four blood markers and four at-home assessments, that reveal not just where your health stands but where it’s heading.We start with the blood tests your standard panel leaves off. I explain why fasting insulin
What If the Best Workout You Could Do Took Less Than Five Minutes and Happened in Your Kitchen?
What if you could stay strong, steady, and independent as you age without ever setting foot in a gym? In this episode of The Habit Healers Podcast, I break down the science of NEAT, non-exercise activity thermogenesis, and exercise snacking, and how tiny bursts of movement woven into your day can lower your risk of early death as much as a structured workout.I’m Dr. Laurie Marbas, and one of the m
What If Your Morning Coffee Is Spiking Your Blood Sugar?
Your morning blood sugar might be climbing before you even get out of bed, and the order you do things next can either calm it down or send it higher. In this episode I walk you through the morning blood sugar stack, a simple way to rearrange the morning you already have.If you’ve ever wondered why your blood sugar runs high in the morning, the answer starts with something called the dawn phenomen
Is Your Thyroid Medication Enough? A Physician With Hashimoto’s Explains What’s Missing.
Can you lower thyroid antibodies naturally, or is Hashimoto’s thyroiditis just something you have to live with? After thirty years with this disease, here’s what I’ve learned: the answer lives in an unexpected place, a coral reef.In this episode of The Habit Healers Podcast, I’m Dr. Laurie Marbas, and I’m sharing the framework that finally made sense of my own diagnosis, and later my son’s. Hashim
Are You Training for the Gym or for Your Actual Life?
I want you to try something right now. Sit down in a chair. Now stand back up. Did your hands go to your thighs to push yourself up? Did you lean forward and rock a little to build momentum?If so, you are not alone. And you just identified exactly why this week’s Substack Live with my friend Maxime Sigouin matters so much.Maxime has been in the fitness space for over a decade. He has helped more t
What’s the Restaurant Secret Nobody Told Home Cooks?
I’ve been cooking at home long enough to know the feeling. You open the fridge at five-thirty, stare at the contents, and realize you’re about to spend the next 45 minutes assembling a meal from scratch, just like you did last night, and the night before that.Meanwhile, a restaurant kitchen is cranking out 200 plates in a single evening across 30 different dishes, and every single one tastes not j
Is Your Workout Helping or Hurting You? The One-Sentence Test That Tells You.
How hard should you actually be exercising? It turns out your own voice can tell you. In this episode I break down the talk test, a simple and free way to find your ideal moderate-intensity exercise zone, sometimes called Zone 2, with no equipment required.I walk you through the fascinating research showing that the moment your speech shifts from comfortable to effortful lines up almost exactly wi
What If Your Thermostat Is Controlling Your Blood Sugar?
What if your bedroom thermostat is the most underused metabolic tool in your house? In this episode of The Habit Healers Podcast, I unpack what the research actually shows about brown adipose tissue, insulin sensitivity, and how a small shift in bedroom temperature at night can change your blood sugar, your energy, and how your body handles food the next day.I walk you through a landmark four-mont
Why Do So Many Heart Attacks Happen to People With “Normal” Cholesterol?
Your cholesterol panel can look completely normal and still miss the cardiovascular risk that lands people in the hospital. Almost half of heart attack patients have an LDL under 100. In this episode of The Habit Healers Podcast, I walk you through the five markers that reveal what your standard lipid panel was never designed to see.I’m Dr. Laurie Marbas, a board-certified lifestyle medicine physi
Why Did It Take 90 Years to Figure Out That PCOS Has Almost Nothing to Do With Your Ovaries?
PCOS just got an official new name, and if you were diagnosed back in your twenties or thirties, you need to hear what changed. After a global consensus process involving 56 medical and patient organizations, polycystic ovary syndrome has been renamed polyendocrine metabolic ovarian syndrome, or PMOS. The new name points to where the real engine of this condition has been hiding all along.In this
10 Habits That Make Your Brain Stop Asking for More Food
Your body already makes GLP-1, the same hormone behind Ozempic, Wegovy, and Mounjaro. The question is whether your meals are actually triggering it. In this episode of The Habit Healers Podcast, I walk you through ten science-backed habits that quiet food noise, calm cravings, and tune your natural satiety signals.If you have ever eaten what felt like a perfectly reasonable dinner and found yourse
If Your Hips Could Talk, They'd Beg for This 5-Minute Protocol
Most of us assume hip stiffness is just part of getting older. The research tells a very different story. In this episode of The Habit Healers Podcast, I’m walking through why your tight hips have far less to do with aging than you think, and why the fix is closer than you’ve been led to believe.I’m Dr. Laurie Marbas, and in this conversation I unpack the largest study ever conducted on joint-spec
What If You Never Had to "Cook" Again?
If cooking feels like a bigger project than you have energy for at 7 p.m. on a Tuesday, this episode is for you. I’m Dr. Laurie Marbas, and today on The Habit Healers Podcast, I’m walking through why the people with the highest cooking standards actually cook the least, and how a simple five-minute bowl can be one of the most metabolically sound meals you eat all week.For years, the message has be
Anthocyanins. Phytoestrogens. Postbiotics. You've Read All These Words. Do You Know What Any of Them Mean?
If you’ve ever felt lost reading a nutrition label or a health headline, full of words like polyphenol, phytochemical, carotenoid, prebiotic, and postbiotic, this episode of The Habit Healers Podcast is for you. I’m Dr. Laurie Marbas, and today I’m sharing the visual mnemonics methodology I developed in medical school to make complex science stick, and I’m applying it to the most confusing vocabul
What’s Your Heart’s GPA?
What if your entire cardiovascular health could be captured in a single score from 0 to 100? In this episode, I walk you through Life’s Essential 8, the American Heart Association’s heart health score, and why the average American adult lands at just 65, the equivalent of a D+.I see it constantly in my practice. Someone walks in managing one number, their cholesterol, their blood pressure, their b
What Happens Inside Your Body Two Hours After You Eat a Beet?
Chef Martin Oswald was in his Austrian kitchen today toasting mustard seeds in a dry pan while I sat in our RV in Bend, Oregon, where we’ve parked for the summer because Las Vegas in June is not for the faint of heart. He was making a beet tartare and a high-nitrate summer salad, and at some point the conversation drifted from cooking into chemistry, which is what tends to happen when you put a ch
Why Are the Fast Eaters Three Times More Likely to Carry Belly Fat?
If you finish every meal feeling overstuffed and wondering why, the problem may not be willpower. It may be speed. Eating too fast quietly outruns your body’s own fullness signals, and slowing down can change how much you eat without any dieting at all.In this episode of The Habit Healers Podcast, I’m Dr. Laurie Marbas, and I walk you through the science of eating speed and your satiety hormones,
Can a Pill Make an Aging Runner Faster?
Can an NMN supplement really make you run faster after menopause? I started taking NMN and resveratrol after hearing Harvard scientist David Sinclair tell a story on a longevity podcast, and what happened to my running data did not fit anything I’d expect as a physician.In this episode, I share my own timeline honestly: a personal record at the Boston half-marathon, then menopause, a broken ankle,
Why Your Weight Loss Drug Stopped Working and What to Do About It
GLP-1 weight loss medications are evolving faster than most people can track, and a lot of what you’ve heard is already out of date. In this episode I give you the updated map: how Ozempic, Wegovy, Mounjaro, Zepbound, and the new triple agonist retatrutide actually differ, and why it matters for your results.Here’s what I want you to know. These drugs aren’t a willpower fix, they’re correcting the
The 5-Habit Prescription Nobody Gave You for the Syndrome Almost Everybody Has
What if your heart, your kidneys, and your blood sugar were never separate problems at all? In this episode of The Habit Healers Podcast, I break down cardiovascular-kidney-metabolic syndrome, or CKM syndrome, the framework that connects insulin resistance, high blood pressure, kidney health, and heart disease into one picture, and why most adults are already affected without knowing it.I’m Dr. La
Why Do More Heart Attacks Happen Before Breakfast Than at Any Other Time of Day?
Your blood pressure spikes every single morning, and a standard doctor’s visit can miss it completely. That morning blood pressure surge is when heart attacks and strokes cluster most, yet most people never know theirs is dangerously high because office readings look fine by mid-morning.In this episode, I explain why high blood pressure in the morning is so commonly overlooked, and what researcher
What If Your Insomnia Starts at Sunrise?
If you’re tired but can’t sleep, or you fall asleep fine and still wake up exhausted, the problem may not be your bedtime at all. In this episode I walk you through why better sleep actually starts in the morning, and a simple four-part protocol to reset your circadian rhythm from both ends of the day.Most sleep advice obsesses over the hour before bed, but the research points somewhere most peopl
How Smart Is Your Smartwatch, Really?
Is your smartwatch actually accurate? Your Apple Watch, Garmin, Fitbit, Oura Ring, or Whoop band tracks up to fourteen health numbers, but it never tells you which ones come from a real measurement and which ones are an algorithm’s best guess. In this episode, I break down exactly which wearable health metrics you can trust and which ones to ignore.Here’s what I want you to know. The most famous f
Chef Martin Oswald flips the classic Vietnamese summer roll into a nutrient-packed meal, and shows us three ways to make it work for every body
I’m writing this from Bend, Oregon, where we parked our RV for the start of a summer road trip. Chef Martin Oswald is across the Atlantic, where Europe has been baking in early summer heat. And that’s how we ended up here, making Vietnamese summer rolls on a Wednesday morning with viewers from all over the world watching us fumble through German vocabulary and debate the correct pronunciation of “
The Wrinkle Cause That Has Nothing to Do With the Sun
What if the biggest driver of skin aging isn’t sun or genetics, but your blood sugar? In this episode of The Habit Healers Podcast, I’ll show you how to boost collagen naturally and rebuild your skin from the inside, no expensive serums or collagen supplements required.Here’s something I find most people have never heard. A chemical process called glycation, the same reaction that browns a steak,
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