Shows / The Habit Healers
The Habit Healers
Welcome to The Habit Healers Podcast—where transformation starts with a single habit. Hosted by Dr. Laurie Marbas, this podcast is for anyone ready to break free from chronic health struggles, rewire their habits, and create lasting healing. Through powerful stories, science-backed strategies, and real-world tools, we dive deep into the micro shifts that lead to massive health transformations. You’ll learn how to heal beyond prescriptions—how to nourish your body, reprogram your mind, and build…
Episodes
The Habit HealersThe 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…
The Habit HealersWhere 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…
The Habit HealersWhat 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 Habit HealersWhy 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…
The Habit HealersWhat 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…
The Habit Healers5 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…
The Habit HealersYour 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…
The Habit HealersThe 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…
The Habit HealersThe 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…
The Habit HealersWhat 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…
The Habit HealersWhat 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…
The Habit HealersWho 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…
The Habit HealersWhat 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…
The Habit HealersThe 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…
The Habit HealersThere 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…
The Habit HealersThe 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…
The Habit HealersWhat 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…
The Habit HealersWhat 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…
The Habit HealersEverything 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…
The Habit HealersWhy 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 Habit Healers6 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…
The Habit Healers7 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…
The Habit HealersWhat 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…
The Habit HealersThe 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…
The Habit HealersWhat 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…
The Habit HealersCan 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…
The Habit HealersSip, 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…
The Habit HealersWhat 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…
The Habit HealersIf 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…
The Habit HealersA 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…
The Habit HealersA 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…
The Habit HealersWhat 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…
The Habit HealersAre 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…
The Habit HealersWant 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…
The Habit HealersIs 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…
The Habit Healers5 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…
The Habit HealersThe 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 Habit HealersCan 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…
The Habit HealersWhat 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…
The Habit HealersHow 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…
The Habit HealersHow 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…
The Habit HealersIs 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…
The Habit HealersYour 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…
The Habit HealersThe 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…
The Habit HealersAre 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…
The Habit HealersYour 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…
The Habit HealersWhy 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…
The Habit HealersYour 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…
The Habit HealersWhat 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…
The Habit HealersA 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…
The Habit HealersWhat 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…
The Habit HealersWhat 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…
The Habit HealersYour 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…
The Habit HealersThere 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…
The Habit HealersThis 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…
The Habit HealersWhat 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…
The Habit HealersYour 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…
The Habit HealersWhat 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…
The Habit HealersCan 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 Habit HealersWhat 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…