How To Health Podcast With Laurie Marbas, Md, Mba

In this episode of the 21 Day Weight Loss Challenge, I discuss the importance of your social network and how it can influence your health behaviors. Drawing from insights in "The Power of Habit" by Charles Duhigg and "Social Contagion" by Dr. Nicholas Christakis, I explain how our social connections can impact our weight and overall health. The episode explores concepts such as behavioral contagion, emotional contagion, and the influence of modeling and norms within communities. I emphasize the need to invest in our social networks and highlight the role of community interventions and public health campaigns in promoting healthier behaviors. The episode concludes with a challenge to connect with like-minded individuals in your community and reflect on the impact of community interaction on your own well-being. To work with me: https://www.drmarbas.com/ To join the weight loss challenge, join here: https://www.drmarbas.com/21dayweightlosschallenge

In this episode of the 21 Day Weight Loss Challenge, I discuss the topic of stress and how it relates to weight loss. I start by explaining the true definition of stress and how it is a combination of physiological and psychological responses. I emphasize the importance of understanding both external and internal sources of stress, as well as the role of perception and interpretation in our stress responses. I share a personal story from my time in medical school to illustrate how different coping mechanisms can impact stress levels. I also discuss the role of habitual thought patterns and the negative impact of perfectionism and pessimism on stress levels. I encourage listeners to reframe their thoughts and adjust their expectations to better manage stress. The episode also explores the concept of control and choice, highlighting the importance of taking responsibility for our reactions to external events. I emphasize the value of self-reflection and journaling to gain clarity and perspective on stressful

In this inspiring episode, I had the pleasure of speaking with Dr. Dawn Mussallem, a physician whose life story is a testament to resilience, love, and the power of a whole-person approach to health. Dr. Mussallem shared her incredible journey through multiple health challenges, including a stage four cancer diagnosis during medical school, heart failure, and eventually a heart transplant. From a young age, Dr. Mussallem was drawn to a life of health and vitality, influenced by her family's deep love and healthy lifestyle. Her early desire to become a doctor was intertwined with her wish to live to a hundred years old and help others achieve health. She pursued her passion through naturopathic and osteopathic training, always with a focus on holistic health. Dr. Mussallem's resilience was first tested when she was diagnosed with aggressive non-Hodgkin's lymphoma during medical school. Despite the severity of her condition and the intense treatments that followed, including chemotherapy and a bone marrow tra

In this episode of the 21-day weight loss challenge, I focus on finding joy in movement. I emphasize the importance of shifting our mindset from formal exercise to embracing movement as a source of pleasure, well-being, and self-expression. I provide practical tips for finding enjoyment in physical activities, such as exploring different activities, listening to your body, adapting and modifying movements, incorporating social interaction, and setting realistic goals. I also highlight the benefits of mindfulness during exercise, creating a positive environment with music and pleasant surroundings, reflecting on the mental and physical health benefits of movement, cultivating gratitude for being able to move your body, and being flexible and kind to yourself throughout your fitness journey. The episode ends with an invitation for listeners to share their experiences of finding joy in everyday movement. To work with me: https://www.drmarbas.com/ To join the weight loss challenge, join here: https://www.drmar

In this episode, I discuss the power of positive self-talk and how it can impact weight loss and overall well-being. I share a story about a friend who lost 58 pounds by listening to positive affirmations every day. I also emphasize the importance of changing our inner dialogue and beliefs in order to achieve our goals. I provide writing prompts for listeners to reflect on their own self-talk and integrate positive affirmations into their daily routines. The episode ends with a preview of the next episode, which will focus on finding enjoyment in physical activity. To work with me: https://www.drmarbas.com/ To join the weight loss challenge, join here: https://www.drmarbas.com/21dayweightlosschallenge

In this episode of the 21 Day Weight Loss Challenge, I discuss the importance of hydration and its impact on overall health. I share a personal story about a patient whose headaches improved significantly after focusing on hydration. I explain how water maintains body fluid balance, facilitates cellular health and function, regulates body temperature, improves physical performance, enhances cognitive function, supports digestive health, and more. I also provide tips on how to stay hydrated throughout the day, including spreading out water intake, using water tracking apps, and making water easily accessible. I encourage listeners to observe any changes in appetite, energy levels, physical sensations, and mood as they prioritize hydration. To work with me: https://www.drmarbas.com/ To join the weight loss challenge, join here: https://www.drmarbas.com/21dayweightlosschallenge

In today's episode, I explore the concept of mindfulness and how it can be applied to eating. Mindful eating involves being present in the moment, fully aware of the flavors, textures, and sensations of your food. By practicing mindfulness, you can transform your relationship with food, understand true hunger, make healthier food choices, and prevent overeating. The episode includes a mindfulness exercise with an orange, where I engage your senses and eat slowly, appreciating the food and reflecting on the experience. I also discuss the benefits of mindfulness for weight loss and suggest a writing exercise to reflect on your mindful eating experience. Overall, incorporating mindfulness into your daily routine can be a valuable tool for creating a healthy relationship with food. To work with me: https://www.drmarbas.com/ To join the weight loss challenge, join here: https://www.drmarbas.com/21dayweightlosschallenge

Welcome back to day 11 of our 21-day weight loss challenge. Today, we tackled the complex issue of emotional eating, a common struggle for many, especially post-pandemic. Emotional eating is when we turn to food, typically ultra-processed and comfort foods, in response to feelings other than physical hunger, such as stress or loneliness. This habit can lead to temporary relief but doesn't solve the underlying emotional issues. We discussed the characteristics of emotional eating, which include being triggered by emotions, craving specific foods, and often eating mindlessly beyond the point of fullness, followed by feelings of guilt or shame. To combat emotional eating, we explored B.J. Fogg's behavior model, which states that behavior requires motivation, a prompt, and the ability to perform the action. We also looked at strategies to identify emotional triggers, differentiate between emotional and physical hunger, and develop awareness of eating habits through mindful eating practices. I suggested keeping

In this episode, I discuss how stress can affect our weight and provide strategies to manage stress and its impact on our weight. I explain the physiological effects of stress, including hormonal changes and increased appetite and cravings. I also talk about how stress can lead to emotional eating, irregular eating patterns, decreased physical activity, and other behavioral changes. Additionally, I explore the impact of stress on metabolic rate, sleep disturbances, and gut health. I recommend practices such as yoga, expressive writing, and positive self-talk as effective ways to deal with stress. The episode concludes with my reflections and prompts for listeners to assess their initial impressions, post-session reflections, and future plans for managing stress and weight. Overall, I emphasize the importance of recognizing and addressing the connection between the mind and body in weight management. To work with me: https://www.drmarbas.com/ To join the weight loss challenge, join here: https://www.drmarbas

Welcome back to Day 9 of our 21-Day Weight Loss Challenge. Today's focus was on the importance of integrating non-exercise activity thermogenesis, or NEAT, into our daily lives. NEAT encompasses all the calories we burn through activities that aren't structured exercise, sleep, or eating. I discussed how simple actions like taking the stairs, walking during phone calls, and stretching during breaks can significantly impact our health and well-being. I shared insights from Dr. Ellen Langer's study on hotel maids, which highlighted how recognizing their work as a form of exercise led to improved health outcomes. This underscores the power of mindfulness and perception in our fitness journeys. I also touched on the benefits of fidgeting and using tools like standing desks or Swiss balls to stay active throughout the day. To encourage listeners to increase their NEAT, I proposed a step count challenge, suggesting the use of step counters or apps to set and track daily goals. For today's activity, I urged liste

In this episode, I welcome Brenda Davis, a renowned plant-powered registered dietitian, to discuss the importance of a whole food plant-based diet. Brenda shares her journey of becoming a registered dietitian and how she developed a passion for plant-based diets. Tune in to gain practical knowledge and insights on the benefits of plant-based eating. To get access to my free 21-day weight loss challenge: https://www.drmarbas.com/21dayweightlosschallenge To work with me: https://www.drmarbas.com/ To connect with Brenda: https://brendadavisrd.com/ A Big Thank You To Our Sponsors: To work with the world's best plant-based coach, Maxime Sigouin visit his website: www.fitvegancoaching.com 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 To be a part of a community of people living a plant-based lifestyle to improve their health and who support each other, join

Welcome back to our 21 Day Weight Loss Challenge. On day eight, we delve into the crucial relationship between sleep and weight management. Understanding the body's response to inadequate sleep is key to tackling weight loss effectively. The Science of Sleep and Weight Metabolic Impact: Insufficient sleep can disrupt glucose processing, increasing the risk of diabetes and obesity. Appetite Regulation: Sleep deprivation alters hunger hormones, ghrelin and leptin, leading to increased appetite and potential weight gain. Physical Activity: Lack of sleep results in fatigue, reducing motivation for exercise and increasing the risk of injury. Impulse Control: Tiredness impairs judgment, making us more likely to crave and consume high-calorie, processed foods. Action Plan for Better Sleep Monitor Sleep: Use devices like smartwatches or apps like Whoop to track sleep patterns and quality. Reflect on Data: Analyze sleep data in the context of daily activities and stressors to identify patterns. Journaling Pro

Welcome back to the 21-Day Weight Loss Challenge. On this seventh day, we're exploring the myriad benefits of a plant-based diet. Here's a rundown of what we covered: Heart Health: A plant-based diet can significantly reduce the risk of heart disease, thanks to low levels of saturated fats and sodium, and the absence of cholesterol found in animal products. High fiber also plays a key role in lowering cholesterol. Weight Management: Plant-based foods are generally lower in calories and higher in fiber, leading to greater satiety and fewer calories consumed, which aids in weight loss and maintenance without the need to meticulously count calories. Reduced Risk of Type 2 Diabetes: The lower glycemic index of plant-based foods helps stabilize blood sugar, while fiber assists in its regulation. I shared a personal anecdote about a patient who dramatically reduced their insulin intake after switching to a plant-based diet. Medication Monitoring: For those with diabetes or hypertension, it's crucial to moni

In today's episode of our 21-day weight loss challenge, we tackled the impact of alcohol and tobacco on weight loss and overall health. I highlighted the high calorie content of alcoholic beverages, which are often devoid of nutritional value and can stimulate appetite, leading to the consumption of less healthy foods. We discussed how alcohol affects metabolism, impairs nutrient absorption, disrupts sleep quality, and can lead to poor dietary choices due to reduced inhibition. We also touched on tobacco, noting that while nicotine may suppress appetite, it has a range of negative health effects, including the potential for weight gain when quitting due to the loss of its appetite-suppressing effect. I cautioned against vaping as an alternative to smoking, as it can lead to higher nicotine addiction and other health issues. I emphasized that despite some beliefs, no level of alcohol consumption is truly healthy, and complete abstinence is the best choice for our bodies. I also mentioned the potential for al

Welcome back to Day 5 of our 21 Day Weight Loss Challenge. In today's episode, we delved into the profound influence that relationships have on our weight and overall health. We discussed how healthy relationships can be a source of emotional support, reduce stress, and encourage healthier behaviors, while strained relationships can lead to stress and unhealthy habits. I shared insights from research on social contagion in health, highlighting a study by Nicholas Christakis and James Fowler which suggests that obesity can spread through social networks. This phenomenon also extends to behaviors like smoking, alcohol consumption, exercise, and even mental health states such as depression and happiness. We also talked about how eating habits are significantly shaped by the company we keep, and how we inherit more than just genetics from our family—we inherit lifestyles. This is crucial to remember when considering our risk for conditions like diabetes; it's not just about genetics but also about our lifestyle

Welcome back to our 21 Day Weight Loss Challenge. Today, we're diving into the complex relationship between stress and weight. Stress, whether positive or negative, can wreak havoc on our lives, influencing our daily choices, sleep, and significantly impacting our weight and overall health. It's crucial to understand that chronic stress can trigger the release of cortisol, which may increase appetite and cravings for unhealthy foods, leading to emotional eating and making it harder to maintain healthy eating habits. To combat stress, I recommend incorporating a guided meditation practice into your routine. It's a simple, time-efficient method that can have a profound impact on reducing stress levels. Meditation helps calm the mind and can improve emotional well-being. I suggest trying out meditation apps like Calm or Headspace, or even free sessions on YouTube. Remember to schedule a regular time for this practice to build a habit that contributes to your weight loss journey. Additionally, I shared a story

Welcome back to our weight loss journey. Today's focus is on the importance of movement and how it can transform our health. I shared a story about a patient who, with a simple pinky promise, started walking to the end of her driveway and back each day. This small step led to her walking around the block, losing 60 pounds, embracing a whole food plant-based diet, and reversing her diabetes. We discussed how changing our self-talk from "I can't" to "I can" is crucial. This challenge includes journaling prompts to help you explore any resistance you might feel towards daily activities. Today's challenge is a morning walk. Morning walks can set a positive tone for the day, boost metabolism, improve insulin sensitivity, and enhance mental health. Establishing a walking routine can also serve as an anchor for other healthy habits. I also touched on the benefits of resistance training and how anchoring new habits to existing routines can lead to significant health improvements, as seen with another patient who p

In this episode, I interview Dr. Ellen Langer, a distinguished psychologist and a pioneer in the field of mindfulness. We discuss her insightful book, The Mindful Body, delving into the profound connection between mindfulness and physical health. This conversation is a journey through groundbreaking ideas, inspiring you to explore the transformative realm of health and mindfulness. Join us for this enlightening discussion with the mother of mindfulness herself. To work with me: https://www.drmarbas.com/ To Connect with Dr. Langer: https://www.ellenlanger.me/ A Big Thank You To Our Sponsors: To work with the world's best plant-based coach, Maxime Sigouin visit his website: www.fitvegancoaching.com 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 To be a part of a community of people living a plant-based lifestyle to improve their health and who support eac

Welcome back to day two of our 21-day weight loss challenge. Today, we delved into the critical role of restorative sleep in weight management and overall health. We discussed how sleep is not just for rest, but it's a key player in regulating metabolism, appetite, and stress levels. Poor sleep can disrupt hormonal balance, leading to increased hunger and making weight control more challenging. I emphasized the importance of good sleep hygiene as a foundation for physical and mental well-being. I shared my belief that a combination of a whole food plant-based diet, quality sleep, and daily movement can significantly improve health. To help you improve your sleep, I suggested establishing a calming bedtime routine, which includes: 1. Setting a consistent bedtime, preferably before 11 PM. 2. Winding down with relaxing activities like reading, gentle stretching, or listening to soothing music. 3. Creating a restful environment by adjusting room temperature, using blackout curtains, and minimizing electronic

This is day 1 of the 21 Day Weight Loss Challenge, I discuss the power of narrative psychology and how it can help with weight loss. I walk you through steps to understand your personal story, reflect on limiting beliefs, rewrite your narrative, visualize and affirm your new story, identify small steps for change, journal your journey, and embrace setbacks as learning opportunities. I also introduce the concept of a whole food plant-based diet as the first step for day one of the challenge, providing recipes and meal plan ideas. You are encouraged to reflect on your thoughts and expectations around dietary changes and write a commitment statement affirming your commitment to a healthier diet. To work with me: https://www.drmarbas.com/