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  • Four Tiny Habits for a Better Brain in 2026

    Four Tiny Habits for a Better Brain in 2026
    Jan 10 2026
    I grew up when television had an end. Late at night, the anthem played, the screen went to static, and that was it. You did not “just keep watching.” The system shut down.Now the system never shuts down. Most of us carry it into bed.That is where Julie Fratantoni, PhD and I started in this conversation. Brain health gets marketed like you need a new personality. Julie’s approach is simpler. Pick habits that are low effort, repeatable, and protective. Try them for a week. Pay attention to what changes. Keep what works.Julie shared four habits she considers the highest return on the smallest investment. I like them because they are realistic for people with jobs, families, and lives that do not cooperate.Thanks for reading The Habit Healers! This post is public so feel free to share it.Habit 1. Keep your bedroom for sleepJulie’s first habit is to sleep in a different room than your phone.This is about protecting sleep. When the phone is within reach, the decision to stop scrolling becomes a nightly negotiation. In the morning, the same device that woke you up becomes the first thing to hijack your attention.The practical setup is straightforward. Pick a charging spot outside the bedroom and use a real alarm clock. The point is not to become a purist about screens. The point is to make it easier to fall asleep, stay asleep, and start the day without being pulled into messages and headlines before your brain is online.People often push back with a reasonable concern. What if my kids call. What if there is an emergency. Julie’s suggestion was to stay reachable without staying attached. Turn the ringer up, keep the phone outside the room, and trust that you will hear what you need to hear.What tends to change in the first week is not subtle. Many people report waking up calmer because they are not starting the day in reaction mode. Sleep quality often improves because the phone is no longer part of the bedtime routine. Better sleep also makes follow-through easier, since decision-making and self-control suffer when you are tired.Habit 2. Drink water before you do anything elseJulie’s second habit is simple. Drink a glass of water when you wake up.It sounds basic because it is basic. Hydration supports attention and memory, and many people underestimate how much mild dehydration affects how the day feels. Julie framed this habit as a consistency builder as much as a physiology habit. You start the day by keeping one small promise to yourself.Make it easier by setting it up the night before. Put the glass where you will see it without thinking. If mornings are chaotic, anchor it to something you already do. I had a patient who realized her “morning water” was really just rinsing and spitting after brushing her teeth. She changed the rule and finished a full glass after brushing. That one tweak turned an intention into a habit.In my own audience, this has been one of the easiest wins. When I surveyed readers on healing habits, this was the one people adopted most often, and many said they felt the benefit quickly.Habit 3. Turn off email and social push notificationsJulie’s third habit is to turn off push notifications for email and social media.This is not about ignoring responsibilities. It is about reducing unnecessary interruptions. Each notification is a cue, and cues pull attention even when you do not pick up the phone. Over time, that keeps the nervous system keyed up. People describe it as stress, but it often starts as constant switching.When notifications are off, you choose when to check. That puts you back in control of your attention, which is a brain health issue as much as a productivity issue. It also makes deep work possible again. Thinking well requires uninterrupted time.If you already use focus mode or do-not-disturb during meetings, you can extend that idea. Set your phone to protect your attention automatically during the times you most need it. This removes the daily decision fatigue of trying to resist your own device.Habit 4. Walk after a mealJulie’s fourth habit is a ten-minute walk after meals. If doing it after every meal feels unrealistic, start with one. Dinner is a good place to begin because it also helps many people transition out of the workday.Julie called this a habit with multiple benefits, and she is right. A short walk can lift mood. If you are outdoors, it supports circadian rhythm through light exposure, which affects alertness during the day and sleep at night. It also creates a natural break that many people rarely get.From the metabolic side, movement after meals helps muscles use circulating glucose. Many people notice less of a spike and less variability when they move right after eating. That matters for overall metabolic health, and metabolic health is tied to brain health.If you cannot walk, you can still use the idea. Some of my patients run their own experiments with CGMs and find that a few minutes of simple resistance movement can have a ...
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    36 min
  • How to raise GLP-1 naturally! No drugs needed.

    How to raise GLP-1 naturally! No drugs needed.
    Jan 8 2026
    Thank you Carl Rossini Jr., Patti Wohlin, Jen Watts, MG, Janie McManus, and many others for tuning into my live video with Chef Martin Oswald! Want to join our Culinary Healing community?Culinary Healing is an ongoing learning community focused on making nutritious food taste genuinely good.Chef Martin Oswald teaches his Healing Kitchen course, sharing techniques for building flavor, simplifying meals, and cooking that support metabolic health without stress. Learn how to cook food you actually want to eat, consistently.Every Tuesday, Dr. Laurie Marbas meets live with the group to guide discussion and introduce weekly micro challenges. Members choose the challenges that resonate with them and fit their current season of life.The challenges rotate through five core pillars of health:* Blood sugar balance* Stress regulation* Restorative sleep* Metabolic movement* Community connectionThere is no fixed timeline or reset period. Members join at any time, move through the cooking course at their own pace, and participate in the live sessions as often as they wish.This is culinary healing in practice. Real food, real skills, and small changes that add up over time.Learn more here. We would love to have you. Using food to support your own GLP-1This session grew out of a question that keeps coming up. GLP-1 medications are now part of everyday medical conversations, and people want to understand how they fit into long-term health. There is a place for medication. That part is clear. What is often missing from the discussion is that GLP-1 is not an external substance. It is a hormone the body already produces, provided the right signals are present.The purpose of this live was to look closely at those signals and to show what they look like in actual food. Not theory, not supplementation, and not abstractions. Just meals that reliably prompt the same pathways the medications act on.Chef Martin Oswald built the entire cooking session around that premise.The physiological signals behind GLP-1We started by grounding the conversation in how GLP-1 is stimulated in the body.Soluble fiber slows digestion by forming a gel in the gut. That delay allows fullness signals to register before additional food is consumed. Fermentable fibers work differently. Foods such as lentils and beans are broken down by gut bacteria into short-chain fatty acids, which directly stimulate GLP-1 release. That signal travels from the gut to the brain and influences appetite, insulin release, and gastric emptying.Dietary fat also plays a role. Monounsaturated fats and omega-3s stimulate L-cells in the lower small intestine and colon, which are responsible for GLP-1 secretion. This is why foods such as avocado and walnuts were emphasized.Polyphenols contribute another mechanism. Green tea, cocoa, turmeric, and certain spices act as compounds that support GLP-1 signaling. Leafy greens add volume and structural satiety, which reduces hunger through both mechanical and biochemical pathways.The effect does not come from any single food. It comes from repeated exposure to these signals over time.A warm Brussels sprout salad prepared in one panThe first dish focused on simplicity.Brussels sprouts were sliced thin and cooked directly in a hot pan, allowing them to soften and brown without added oil. Butternut squash was added for substance. Crushed walnuts were toasted alongside the vegetables, followed by garlic.Instead of preparing a separate dressing, the pan itself became the mixing vessel. A small amount of vegetable stock or water deglazed the surface and created steam. Apple puree or applesauce added soluble fiber and mild sweetness. Dijon mustard and vinegar completed the base.Almond butter replaced oil, binding the ingredients while contributing fats that support GLP-1 signaling. Fresh turmeric was grated over the finished dish, providing both heated and raw exposure.This was presented as a warm salad, but it can easily serve as a complete meal with the addition of beans or lentils.Recipe link coming soon:Warm Brussels sprout and walnut salad with apple and turmeric[Recipe will be added here and the post updated]Black bean sliders, resistant starch, and a thick sauceThe next dish centered on fermentable fiber and resistant starch.Cooked black beans were mashed by hand and combined with oat flour to create a simple patty mixture. Spices were lightly toasted before being incorporated. The patties were shaped and either pan-seared or baked.If freezing was planned, a small amount of arrowroot or cornstarch helped the patties maintain structure after cooking.The accompanying sauce was built to be intentionally thick. Walnuts and dates replaced the raisins commonly used in traditional mole-style sauces. Cocoa powder provided polyphenols. Cinnamon, allspice, clove, and chili added depth and heat. The mixture was simmered and blended until it reached a consistency that would adhere to the patties.Avocado was added at the end for fat content and ...
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    51 min
  • How to Increase HRV with Dr. Chris Miller Plus a Special Announcement!

    How to Increase HRV with Dr. Chris Miller Plus a Special Announcement!
    Jan 5 2026
    Thank you Marg KJ, Robin White, The Wellspring Collaborative, Fiona M, and many others for tuning into my live video with Chris Miller MD! In our latest live session, Chris Miller MD and I took a deep dive into one of the most powerful markers of health and longevity: Heart Rate Variability (HRV). I also announced the launch of The Habit Healer Live Lab, a new series where I’ll be walking through tiny healing habits around a particular subject, starting with hip mobility and strength, to show you how small, consistent changes lead to real healing using myself as the guinea pig. I will check in every few days and then compare day 1 with day 30 results. Should be fun! (I think.) Subscribe now so you don’t miss it.What Exactly is HRV?Most people know their resting heart rate (e.g., 60 beats per minute), but your heart doesn’t actually beat like a perfect metronome. There are millisecond differences between each beat. This “beat-to-beat” variability is called Heart Rate Variability (HRV).HRV is controlled by your Autonomic Nervous System (ANS), specifically the Vagus Nerve.* Sympathetic Nervous System: The “gas pedal” (fight or flight).* Parasympathetic Nervous System: The “brake” (rest and digest).A higher HRV generally means your body is resilient, recovered, and has a strong “parasympathetic tone.” It is linked to better longevity, fewer heart attacks, and less cognitive decline.Read Dr. Chris’s Full Deep Dive: HRV: The Real-Time Measure of Inflammation, Resilience, and How Fast You’re AgingCan You Actually Change Your HRV?There is some debate here. Some cardiologists may tell you it’s fixed, and in certain medical contexts, they are right. Factors that can “lock” your HRV or make it harder to change include:* Cardiac Ablations: Procedures for conditions like AFib can change the heart’s electrical system, making HRV appear low and static even if you are getting fitter.* Medications: Certain drugs can dampen the variability.* Age and Inflammation: HRV naturally trends downward as we age, and chronic inflammation (high cytokines) can keep it suppressed.However, for most people, you can absolutely improve your HRV relative to your own baseline. It is a highly individualized metric, don’t compare your 40 to someone else’s 100!7 Levers to Improve Your HRVIf you want to strengthen your Vagus nerve and improve your recovery, here are the most effective levers you can pull:1. Targeted BreathworkThis is the fastest way to see a change. Dr. Chris recommends the 4-7-8 technique:* Inhale for 4.* Hold for 7.* Exhale for 8. The long exhale triggers the parasympathetic nervous system to slow the heart down immediately.2. Master Your SleepSleep apnea, restless nights, and poor hygiene destroy HRV. Consistency is key—try to go to bed and wake up within 30 minutes of the same time every day to avoid “social jetlag.”3. Strategic ExerciseBoth resistance training and cardio improve autonomic tone. If you want to accelerate results, try vigorous intervals like the Norwegian 4x4.How to do the Norwegian 4x4: The Science Shows Four Minutes Is the Perfect Dose to Heal the Heart.4. Anti-Inflammatory NutritionAvoid ultra-processed foods (UPFs). A recent study showed that just five days of UPFs can cause metabolic dysregulation. Focus on the “colors of the rainbow” and plenty of fiber.The Hidden Danger of Ultra-Processed Foods: What If Your Groceries Came With a Warning Label?5. Cold and Heat Exposure (Hormesis)Saunas and cold plunges act as “good stress.” They force the body to use both the gas pedal and the brake at the same time, eventually making the system more resilient.Sauna deep-dive: The 20-Minute Ritual That Protects Your Heart Like ExerciseCold water immersion series6. Social ConnectionThis is the most underrated lever. Spending the day isolated at a computer can lower HRV. Getting out, laughing, and connecting with friends has a measurable positive impact on your heart’s rhythm.7. Sense of PurposeHaving a reason to wake up, whether it’s family, a hobby, or a career, helps keep the nervous system in a state of healthy engagement rather than chronic stress.A Word on ObsessionWhile data is empowering, don’t let the numbers stress you out. If checking your wearable at 2:00 AM causes anxiety, it’s counterproductive! Use HRV as a compass, not a grade. Look at the trends over weeks and months rather than stressing over a single night’s score. Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe
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    48 min
  • New Year’s Eve Strategy: Fiber, Flavor, and Fire with Chef Martin Oswald

    New Year’s Eve Strategy: Fiber, Flavor, and Fire with Chef Martin Oswald
    Dec 30 2025
    Thank you MissLadyK, Trish Findlay, Kristin Maguire, MB Parker, Lizz Ruhren, and many others for tuning into my live video with Chef Martin Oswald! To join Chef Martin Oswald’s Substack, click here. Strategic Pre-loading to Stabilize Blood SugarDuring our recent live session from Vienna, Chef Martin Oswald and I discussed how to handle the abundance of sweets typically found at a New Year’s Eve gathering. The most effective way to prevent a blood sugar spike is to consume fiber and low-glycemic foods before eating anything sugary. Martin prepared a simple vegetable dip using tahini and yogurt to act as a metabolic buffer.The dip is a mix of two parts yogurt to one part tahini, flavored with lemon juice and sriracha for spice. Martin recommends using the thicker part of the tahini and plant-based yogurt options like Kite Hill for their probiotics. Eating raw vegetables like broccoli or cauliflower with this dip provides the fiber necessary to slow down the absorption of the desserts that usually follow later in the evening.Alcohol-Free Festive DrinksFor the midnight toast, Martin demonstrated how to create complex flavors without alcohol. He “muddled” (watch the video to understand what muddling is) fresh blueberries, basil leaves, and lime juice in the bottom of a glass to release their nutrients and essential oils. He added a teaspoon of black currant juice, which is exceptionally high in antioxidants, and topped it with tonic water.If you prefer to avoid the sugar in tonic water, you can use mineral water or a small amount of agave instead. A useful tip for entertaining is to prepare the muddled fruit and herb base in the glasses ahead of time. When it is time to serve, adding the sparkling water and a final splash of juice creates a fresh foam that makes the drink look like a traditional cocktail.Functional Desserts and Fruit DisplaysThe sweets we discussed were designed to be functional foods rather than empty calories. Martin shared a recipe for strawberry snowballs, which use oats for their beta-glucan content and psyllium husk to help manage cholesterol. These are high in Vitamin C and serve as a nutrient-dense alternative to traditional cookies.For a larger gathering, Martin suggests a brownie buffet or fruit spread featuring sliced bananas, strawberries, and mandarins. You can make these displays look professional by using raspberry dust, freeze-dried raspberries crushed in a mortar and pestle, and sprinkling it over the fruit or the rim of the glasses.Refined Sugar Alternatives: Date-Based SaucesTo accompany the fruit and cakes, Martin prepared a chocolate fudge sauce that avoids refined sugar and bad fats. The recipe uses approximately two ounces of date puree or (about 8) soaked Medjool dates mixed with three tablespoons of cocoa and a third of a cup of almond milk.The cocoa used should be as dark as possible, as high-quality dark chocolate is rich in polyphenols. This mixture is gently brought to a boil and simmered until it reaches a thick, fudge-like consistency. This sauce can be kept warm on the stove or in a double boiler during a party to be served over fresh fruit or oat-based puddings.The Plum Pudding TraditionThe centerpiece of the evening was a traditional British plum pudding, modified to be healthier by using sweet potatoes and warming spices like cloves and cinnamon. This dessert is steamed for three hours, resulting in a dense, nutrient-rich cake.To serve, Martin inverted the pudding onto a plate and topped it with both the chocolate fudge sauce and a date-based caramel sauce (applied after the fire!). For those who want the traditional flaming effect, Martin showed how to warm a small amount of rum, pour it over the pudding, and light it briefly for the spectacle. He advised being very cautious with this step, using only a small amount of alcohol and keeping a towel nearby to extinguish the flame quickly. Recipe Links and Resources* Strawberry Snowball Recipe* Caramel Sauce and Plum Pudding RecipeJoin Us in our Culinary Healing Community!Additionally, Chef Martin and I run a 30-Day Weight Loss & Metabolic Reset within our Culinary Healing group. This is a doctor-guided, flavor-forward program designed to help you rebuild your metabolism without deprivation.When you start your free 7-day trial, you will receive an extra week focused on Stress-Free Cooking and Regulation. From there, the reset moves through four critical pillars:* Week 2: Blood Sugar Balance* Week 3: Restorative Sleep* Week 4: Nourishing Movement* Week 5 and Beyond: Ongoing live support and fresh habits to sustain your progress.You can stay in the group as long as you like for the same low monthly subscription. Join Chef Martin and me as we transform your metabolism one delicious week at a time.Join the 30-Day Metabolic Reset Here.I look forward to seeing you in the new year. Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe
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    45 min
  • When Protein Stops Working, and How to Make Midlife Muscle Respond

    When Protein Stops Working, and How to Make Midlife Muscle Respond
    Dec 26 2025

    Ever feel like you’re “doing everything right”—eating plenty of protein—yet your strength and muscle just aren’t responding the way they used to? You’re not imagining it. In this episode, Dr. Laurie Marbas breaks down anabolic resistance: the very real midlife shift where the same protein-rich meal that once sparked muscle-building barely moves the needle.

    You’ll hear about the surprising “two-week trap” research—how cutting daily movement (without changing diet) can reduce lean tissue, strength, and your muscle’s response to protein in as little as 10–14 days. Then we simplify the science into an easy mental model: muscle is a construction site, and building requires materials (amino acids), workers (ribosomes), and permission to start (signals like mTORC1).

    Dr. Marbas walks through the three reasons protein can feel like it “stops working” in midlife:

    * The signal gets weaker (stress, poor sleep, inflammation, inactivity, menopause shifts)

    * Delivery slows down (insulin resistance and aging reduce blood flow to muscle after meals)

    * The machinery shrinks (fewer or less responsive ribosomes over time)

    Most importantly, you’ll learn how to reverse the trend with practical, doable habits:

    * Distribute protein across 3–4 meals (not just a big dinner)

    * Lift 2–4x/week to make every meal more effective

    * Use micro-movement (2–5 minutes each half hour) to keep nutrient “roads” open

    * Plus: plant-protein strategies to hit the per-meal leucine “switch” without obsessing over perfection

    If you’ve felt frustrated by stalled progress, this is your roadmap to getting your muscle to listen again—with physiology, not willpower.Dr. Marbas Substack: https://drlauriemarbas.substack.com/

    A Big Thank You To Our Sponsors:

    If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62



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    8 min
  • The Fiber Debate: Why Not Everyone Thrives on High-Fiber Diets

    The Fiber Debate: Why Not Everyone Thrives on High-Fiber Diets
    Dec 23 2025

    In this episode, Dr. Laurie and Dr. Chris Miller dive into the fascinating world of fiber, discussing its various types and functions in the body. Dr. Chris explains the distinction between soluble and insoluble fiber, highlighting how soluble fiber can help with nutrient absorption while insoluble fiber aids in digestion and promotes regular bowel movements. The conversation also touches on Dr. Chris's recent article that challenges the idea that high fiber diets are universally beneficial, revealing that not everyone thrives on them. Join them for a geeky exploration of fiber and its complexities in nutrition!Dr. Miller's Substack: https://chrismillermd.substack.com/Dr. Marbas Substack: https://drlauriemarbas.substack.com/A Big Thank You To Our Sponsors:If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62



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    38 min
  • Delicious and Nutritious Appetizers and Flavor Enhancers for the Holidays with Chef Martin Oswald

    Delicious and Nutritious Appetizers and Flavor Enhancers for the Holidays with Chef Martin Oswald
    Dec 23 2025

    If holiday entertaining feels stressful, this live was for you.

    In today’s session, Chef Martin Oswald showed us how to turn simple, whole-food ingredients into elegant, crowd-pleasing appetizers that look restaurant-level but are completely doable at home. The focus was not perfection. It was smart preparation, flavor layering, and using what you already have.

    The unifying theme was amuse-bouche. Small, intentional bites that wake up the palate, buy you time as guests arrive, and turn everyday leftovers into something special. (You will see how I had fun saying “amuse-bouche” throughout…I felt so sophisticated!)

    Below is a guide to what we covered, along with links to the recipes Martin referenced during the live.

    Key Ideas from the Live

    Mise en Place for Home CooksChef Martin shared how professional kitchens reduce stress by organizing everything in advance. One tray per dish. Everything visible. Nothing forgotten. This single habit makes last-minute entertaining calmer and faster.

    Baby Artichoke Amuse-BoucheA quick, elegant bite made from jarred baby artichokes filled with a bright, savory tapenade of preserved lemon, olives, sun-dried tomatoes, and citrus. A perfect example of how pantry ingredients become something special.

    Related recipes on Martin’s Substack: Preserved LemonOlive Tapenade Variations

    Stuffed Cherry Tomatoes (Warm or Cold)Cherry tomatoes hollowed out and filled with plant-based mozzarella or cashew cheese, finished with basil. These can be served cold or gently warmed for a surprising, comforting bite.

    Related recipes:Plant-Based Mozzarella and Cheese Recipes

    Lentil Pâté with CrackersA deeply savory lentil pâté made with dates or prunes, miso, and spices. This recipe keeps for days and works as an appetizer, spread, or snack. Martin paired it with his gluten-free crackers and showed how garnishes can transform leftovers into something new.

    Related recipes:Lentil Pâté (Cupcake-Style) and Gluten-Free Quinoa Crackers

    Pumpkin Hummus–Style SpreadSteamed or roasted pumpkin blended with tahini, lemon, and spices, intentionally left textured rather than fully smooth. Served on toasted whole-grain bruschetta with seeds and barberries.

    Mushroom Bourguignon BitesA rich mushroom stew served in small portions with cauliflower-potato purée, finished with herbs and pickled garnishes. A perfect example of turning a main dish into an elegant appetizer.

    Mushroom CappuccinoOne of the most talked-about moments of the live. A savory mushroom soup served in espresso cups, topped with almond milk foam made using agar agar or soy lecithin. A playful, unexpected amuse-bouche that guests remember.

    The Big Takeaway

    Great entertaining is not about cooking more. It is about thinking smaller, smarter, and more creatively.

    Leftovers become appetizers. Simple dishes become elegant bites. And your kitchen becomes calmer when you stop trying to do everything at once.

    Find All of Chef Martin’s Recipes

    Some of the recipes mentioned in today’s live, along with many more, are available on Chef Martin Oswald’s Substack, where he shares step-by-step plant-forward recipes, flavor techniques, and professional kitchen insights adapted for home cooks.

    Subscribe to Chef Martin’s Substack below…some of the recipes are coming in the New Year. You will not want to miss it!The Healing Kitchen with Chef Martin Oswald

    Thank you to everyone who joined us live. We will be back next week for our final live before the new year.

    Happy holidays and happy cooking.

    Thanks for reading The Habit Healers! This post is public so feel free to share it.



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    48 min
  • The Clock In Your Habits: Why Timing Can Make Or Break Change

    The Clock In Your Habits: Why Timing Can Make Or Break Change
    Dec 23 2025

    What if the biggest reason your habits don’t stick has nothing to do with motivation—and everything to do with timing?

    In this episode, inspired by Dr. Laurie Marbas’s article “The Clock In Your Habits: Why Timing Can Make Or Break Change,” we explore the surprising science showing how your internal body clock silently shapes your success. You’ll hear the story of a simple hip-stretch experiment where two identical habits—one done in the morning, one at night—led to dramatically different results. The secret? Your hormones, your circadian rhythm, and the cues your body is already primed to follow.

    We break down:• Why your body learns habits faster in the morning• How living “off-schedule” can mimic chronic jet lag• The emerging concept of Circadian Syndrome—and why it matters• Why willpower fails, but cues (especially time cues) work• Small, well-timed shifts that create outsized change: morning light, consistent bedtimes, eating windows, and more

    This episode is a guide to real-world habit change that feels easier, not harder. If you’ve ever blamed yourself for inconsistency, tune in. You may discover the problem wasn’t you—it was the clock you were working against.

    Press play to learn how to sync your habits with your biology and unlock the momentum you’ve been missing.Dr. Marbas Substack: https://drlauriemarbas.substack.com/

    A Big Thank You To Our Sponsors:

    If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62



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    3 min
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