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 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…
The Habit HealersWhat 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…
The Habit HealersWhat 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…
The Habit HealersWhat 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…
The Habit HealersIs 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…
The Habit HealersAre 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…
The Habit HealersWhat’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…
The Habit HealersIs 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…
The Habit HealersWhat 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…
The Habit HealersWhy 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…
The Habit HealersWhy 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…
The Habit Healers10 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…
The Habit HealersIf 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…
The Habit HealersWhat 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…
The Habit HealersAnthocyanins. 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…
The Habit HealersWhat’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…
The Habit HealersWhat 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…
The Habit HealersWhy 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…
The Habit HealersCan 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…
The Habit HealersWhy 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 Habit HealersThe 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…
The Habit HealersWhy 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…
The Habit HealersWhat 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…
The Habit HealersHow 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…
The Habit HealersChef 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…
The Habit HealersThe 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…
The Habit HealersSeven Unusual Sleep Habits You’ve Probably Never Tried
If you’ve tried every sleep tip on the internet and you still wake up at 3 a.m. or drag through your afternoons, the problem probably isn’t your bedroom. It’s…
The Habit HealersSeven Unusual Sleep Habits You’ve Probably Never Tried
What if better sleep has nothing to do with your bedroom? In this episode of The Habit Healers Podcast, I’ll show you how to sleep better naturally by building…
The Habit HealersWhat Happens Between "Normal" and Prediabetic That Nobody Warns You About
Your fasting glucose is normal, so why is your A1c going up? If that question has ever left you confused, this episode is for you. I’m Dr. Laurie Marbas, and…
The Habit HealersThe Research Shows One Object Is the Most Efficient Tool to Train Grip, Power, and Balance at Once.
Why does grip strength predict how long you’ll live better than your blood pressure does? In this episode, I dig into the science of muscle power, grip…
The Habit HealersWhat’s Your Heart’s GPA?
What’s your heart’s GPA? The American Heart Association built a cardiovascular health score called Life’s Essential 8, and the average American adult is…
The Habit HealersYour Fat Cells Just Walked Off the Job. Here's Who Got Left Holding the Bag.
Can someone at 220 pounds be metabolically healthier than someone at 155? In this episode, I explain why the real driver of type 2 diabetes and insulin…
The Habit HealersWhat If Your Fatigue, Your Belly Fat, and Your Brain Fog All Have the Same Root Cause?
Your blood sugar looks normal, your HbA1c is fine, and your doctor says you’re healthy. So why are you exhausted by 2pm, carrying weight around your middle…
The Habit HealersWhat Does It Mean When Your Fasting Glucose Is "Normal" but Your A1c Keeps Climbing?
Your fasting glucose is normal, but your A1c keeps climbing, and no one can tell you why. In this episode of The Habit Healers Podcast, I’m walking you through…
The Habit HealersWhy Are the Fast Eaters Three Times More Likely to Carry Belly Fat?
Fast eaters are more than three times as likely to carry belly fat, even when they’re eating the same food as slower eaters. In this episode of The Habit…
The Habit HealersWhat If Your Blender Could Replace Every Bottled Sauce in Your Fridge?
When Tim Gannon walked into the kitchen at the Pyramid Bistro in Aspen, Chef Martin Oswald figured he was a salesperson. Martin let him stand there for ten…
The Habit HealersWhat Are the 8 Tests Your Doctor Overlooks That Predict More About Your Health Than Your Standard Labs?
What if your annual physical is missing the tests that matter most? Most standard lab panels were built to catch disease, not to tell you where your health is…
The Habit HealersHow Many of These 14 Sleep Myths Do You Still Believe?
Most of what you’ve been told about sleep is wrong, and the science has shifted in ways your doctor probably hasn’t caught up on yet. In this episode of The…
The Habit HealersCan a Roasted Onion Replace the Sugar in Your Cooking?
Every cuisine on the planet figured out the same trick. Asian stir-fries pair tamarind with palm sugar. Moroccan tagines fold dried apricots into braised lamb…
The Habit HealersYour Body Has a Built-In Blood Sugar Sponge. It's in Your Calf.
What if the simplest way to lower your blood sugar after meals was a tiny seated movement you can do at your desk? In this episode of The Habit Healers…
The Habit HealersAre You Chasing a Finish Line That Keeps Moving?
I’ll be honest with you. I schedule these live conversations with Jud Brewer MD PhD partly so I can get free therapy. He’s a psychiatrist and neuroscientist at…
The Habit HealersWhat If Fourteen Risk Factors Explained Nearly Half of All Dementia, and You Could Change Every One?
Most people assume dementia is genetic, but the latest research tells a different story. In this episode of The Habit Healers Podcast, I walk you through the…
The Habit HealersCan You Really Cook a Dish That Makes You Forget About Salt?
There are 1.4 billion people on this planet dealing with hypertension. That number is so large it stops meaning anything. So let me bring it closer. Somewhere…
The Habit HealersThe Bathroom Habit That May Be Raising Your Blood Pressure
Is your mouthwash raising your blood pressure? In this episode of The Habit Healers Podcast, I’m breaking down nitric oxide, the Nobel Prize-winning molecule…
The Habit HealersDid Your Brain Accidentally Train Itself to Be Anxious?
Anxiety isn’t a willpower problem. It’s a habit loop your brain learned, and the thing that actually breaks it is curiosity. In this episode of The Habit…
The Habit HealersWhat If You’ve Been Peeling Away the Best Part of Your Asparagus?
Subscribe to Chef Martin Oswald’s Healing Kitchen Substack. Right now, across Austria, something is happening that most Americans have never seen. Farmers are…
The Habit HealersIf Your Labs Are Creeping, Read This Before Your Next Prescription
Can the same plate of food lower your blood sugar, reduce your cholesterol, and bring down your blood pressure? If your doctor has flagged rising glucose…
The Habit HealersWhat Can Three Strangers Do for Your Health?
Social isolation raises your risk of dying from any cause by 32%, putting loneliness in the same mortality category as smoking. But the daily habit that fights…
The Habit HealersWhat If Your Doctor Is Wrong About Aging?
In this episode, I take a closer look at something most of us accept without question. I feel more tired, I recover more slowly, my numbers start to shift—and…
The Habit HealersWhat If Ten Habits Could Slow Every Way Your Body Ages?
Most people trying to do something about aging are working from an incomplete picture. They hear about a supplement worth trying, or a fasting protocol, or a…
The Habit HealersWhat If the Secret to Weight Loss Was Already in Your Pantry?
Every Wednesday at 10 AM we go live. Join next week’s Substack Live with Chef Martin Oswald here. Half a cup of red lentils costs about thirty cents. That’s…
The Habit HealersWhat If the Most Important Thing About Your Meal Isn’t What You Eat, But How You Eat It?
In this episode, I explore a small shift that completely changed how I think about meals. Same plate. Same food. Same calories. But depending on what I eat…
The Habit HealersWhat If the Secret to Better Cooking Has Nothing to Do With Recipes?
Most of us learned to cook the same way. Find a recipe. Follow the steps. Hope it turns out. And when it does, we make it again. And again. Until we have maybe…
The Habit HealersWho Designed Your Craving? (Hint: It Wasn’t You)
In this episode, I take a hard look at a question most of us have asked ourselves at some point—and I challenge the answer we’ve been given. What if it’s not…
The Habit HealersMost Habits Are Dead on Arrival. Here’s How to Tell Before You Start.
Ever have that Sunday night feeling where you decide this is the week everything changes? You’re going to meditate, quit sugar, and hit the pavement at 5 AM…
The Habit HealersWhat If Your Dessert Was the Healthiest Thing You Ate All Day?
Most of us treat dessert like a transaction. You get the pleasure, you pay the metabolic price. Maybe you skip it entirely, white-knuckling your way past the…
The Habit HealersWhat If the Most Powerful Thing in Your Kitchen Is Something You Already Drink?
In this episode, I explore an idea that completely changed how I think about my daily routine: the “tea medicinal cabinet.” It’s not about adding anything…
The Habit HealersWhat If the Cheapest Supplement in the Gym Is Actually Brain Medicine?
In 1994, doctors scanned a boy’s brain and found zero creatine inside it. Not low. Completely absent. He had severe intellectual disability, seizures, and…
The Habit HealersWhat If Your 30 Plants a Week Are the Wrong 30?
Every week, Chef Martin Oswald and I go live on Substack to dig into one concept and build a meal around it. This week, Martin did something I hadn’t seen…
The Habit HealersCan You Catch Anxiety From Your Phone?
In 2018, researchers at MIT published a study in Science that tracked how different types of information move through social media. They found that false and…