The Habit Healers

<p>Thank you <a target="_blank" href="https://substack.com/profile/54714268-missladyk">MissLadyK</a>, <a target="_blank" href="https://substack.com/profile/273962020-trish-findlay">Trish Findlay</a>, <a target="_blank" href="https://substack.com/profile/9561634-kristin-maguire">Kristin Maguire</a>, <a target="_blank" href="https://substack.com/profile/23483985-mb-parker">MB Parker</a>, <a target="_blank" href="https://substack.com/profile/181208640-lizz-ruhren">Lizz Ruhren</a>, and many others for tuning into my live video with <a target="_blank" href="https://substack.com/profile/54702846-chef-martin-oswald">Chef Martin Oswald</a>! </p><p>To join <a target="_blank" href="https://substack.com/profile/54702846-chef-martin-oswald">Chef Martin Oswald</a>’s <a target="_blank" href="https://substack.com/@chefmartinoswald">Substack, click here.</a> </p><p>Strategic Pre-loading to Stabilize Blood Sugar</p><p>During 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.</p><p>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.</p><p>Alcohol-Free Festive Drinks</p><p>For 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.</p><p>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.</p><p>Functional Desserts and Fruit Displays</p><p>The 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.</p><p>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.</p><p>Refined Sugar Alternatives: Date-Based Sauces</p><p>To 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.</p><p>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.</p><p>The Plum Pudding Tradition</p><p>The 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.</p><p>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. </p><p>Recipe Links and Resources</p><p>* <a target="_blank" href="https://chefmartinoswald.substack.com/p/strawberry-snowballs"><strong>Strawberry Snowball Recipe</strong></a></p><p>* <a target="_blank" href="https://chefmartinoswald.substack.com/p/spiced-sweet-potato-plum-pudding"><strong>Caramel Sauce and Plum Pudding Recipe</strong></a></p><p><strong>Join Us in our Culinary Healing Community!</strong></p><p>Additionally, Chef Martin and I run a <strong>30-Day Weight Loss & Metabolic Reset</strong> within our Culinary Healing group. This is a doctor-guided, flavor-forward program designed to help you rebuild your metabolism without deprivation.</p><p>When you start your free 7-day trial, you will receive an extra week focused on <strong>Stress-Free Cooking and Regulation</strong>. From there, the reset moves through four critical pillars:</p><p>* <strong>Week 2:</strong> Blood Sugar Balance</p><p>* <strong>Week 3:</strong> Restorative Sleep</p><p>* <strong>Week 4:</strong> Nourishing Movement</p><p>* <strong>Week 5 and Beyond:</strong> Ongoing live support and fresh habits to sustain your progress.</p><p>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.</p><p><a target="_blank" href="https://www.skool.com/culinaryhealing/about"><strong>Join the 30-Day Metabolic Reset Here.</strong></a></p><p>I look forward to seeing you in the new year.</p><p></p> <br/><br/>Get full access to The Habit Healers at <a href="https://drlauriemarbas.substack.com/subscribe?utm_medium=podcast&#38;utm_campaign=CTA_4">drlauriemarbas.substack.com/subscribe</a>

<p>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 <em>anabolic resistance</em>: the very real midlife shift where the same protein-rich meal that once sparked muscle-building barely moves the needle.</p><p>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 <strong>materials</strong> (amino acids), <strong>workers</strong> (ribosomes), and <strong>permission to start</strong> (signals like mTORC1).</p><p>Dr. Marbas walks through the three reasons protein can feel like it “stops working” in midlife:</p><p>* <strong>The signal gets weaker</strong> (stress, poor sleep, inflammation, inactivity, menopause shifts)</p><p>* <strong>Delivery slows down</strong> (insulin resistance and aging reduce blood flow to muscle after meals)</p><p>* <strong>The machinery shrinks</strong> (fewer or less responsive ribosomes over time)</p><p>Most importantly, you’ll learn how to reverse the trend with practical, doable habits:</p><p>* <strong>Distribute protein across 3–4 meals</strong> (not just a big dinner)</p><p>* <strong>Lift 2–4x/week</strong> to make every meal more effective</p><p>* <strong>Use micro-movement</strong> (2–5 minutes each half hour) to keep nutrient “roads” open</p><p>* Plus: plant-protein strategies to hit the per-meal leucine “switch” without obsessing over perfection</p><p>If you’ve felt frustrated by stalled progress, this is your roadmap to getting your muscle to <em>listen again</em>—with physiology, not willpower.Dr. Marbas Substack: https://drlauriemarbas.substack.com/</p><p>A Big Thank You To Our Sponsors:</p><p>If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62</p> <br/><br/>Get full access to The Habit Healers at <a href="https://drlauriemarbas.substack.com/subscribe?utm_medium=podcast&#38;utm_campaign=CTA_4">drlauriemarbas.substack.com/subscribe</a>

<p>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</p> <br/><br/>Get full access to The Habit Healers at <a href="https://drlauriemarbas.substack.com/subscribe?utm_medium=podcast&#38;utm_campaign=CTA_4">drlauriemarbas.substack.com/subscribe</a>

<p>If holiday entertaining feels stressful, this live was for you.</p><p>In today’s session, <a target="_blank" href="https://substack.com/profile/54702846-chef-martin-oswald">Chef Martin Oswald</a> 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.</p><p>The unifying theme was <strong><em>amuse-bouche</em></strong>. Small, intentional bites that wake up the palate, buy you time as guests arrive, and turn everyday leftovers into something special. <em>(You will see how I had fun saying “amuse-bouche” throughout…I felt so sophisticated!)</em></p><p>Below is a guide to what we covered, along with links to the recipes Martin referenced during the live.</p><p>Key Ideas from the Live</p><p><strong>Mise en Place for Home Cooks</strong>Chef 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.</p><p><strong>Baby Artichoke Amuse-Bouche</strong>A 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.</p><p>Related recipes on Martin’s Substack: Preserved LemonOlive Tapenade Variations</p><p><strong>Stuffed Cherry Tomatoes (Warm or Cold)</strong>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.</p><p>Related recipes:Plant-Based Mozzarella and Cheese Recipes</p><p><strong>Lentil Pâté with Crackers</strong>A 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.</p><p>Related recipes:<a target="_blank" href="https://open.substack.com/pub/chefmartinoswald/p/lentilwalnut-pate-with-herbs-and?utm_campaign=post-expanded-share&#38;utm_medium=web">Lentil Pâté (Cupcake-Style) and Gluten-Free Quinoa Crackers</a></p><p><strong>Pumpkin Hummus–Style Spread</strong>Steamed 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.</p><p><strong>Mushroom Bourguignon Bites</strong>A 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.</p><p><strong>Mushroom Cappuccino</strong>One 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.</p><p>The Big Takeaway</p><p>Great entertaining is not about cooking more. It is about thinking smaller, smarter, and more creatively.</p><p>Leftovers become appetizers. Simple dishes become elegant bites. And your kitchen becomes calmer when you stop trying to do everything at once.</p><p>Find All of Chef Martin’s Recipes</p><p>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.</p><p>Subscribe to Chef Martin’s Substack below…some of the recipes are coming in the New Year. You will not want to miss it!<a target="_blank" href="https://chefmartinoswald.substack.com"><em>The Healing Kitchen with Chef Martin Oswald</em></a></p><p>Thank you to everyone who joined us live. We will be back next week for our final live before the new year.</p><p>Happy holidays and happy cooking.</p><p><p>Thanks for reading The Habit Healers! This post is public so feel free to share it.</p></p> <br/><br/>Get full access to The Habit Healers at <a href="https://drlauriemarbas.substack.com/subscribe?utm_medium=podcast&#38;utm_campaign=CTA_4">drlauriemarbas.substack.com/subscribe</a>

<p>What if the biggest reason your habits don’t stick has nothing to do with motivation—and everything to do with <em>timing</em>?</p><p>In this episode, inspired by Dr. Laurie Marbas’s article <em>“The Clock In Your Habits: Why Timing Can Make Or Break Change,”</em> 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.</p><p>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</p><p>This episode is a guide to real-world habit change that feels <em>easier</em>, 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.</p><p>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/</p><p>A Big Thank You To Our Sponsors:</p><p>If you want the best supplement to help you on your plant-based journey, you have to try Complement: https://lovecomplement.com/?aff=62</p> <br/><br/>Get full access to The Habit Healers at <a href="https://drlauriemarbas.substack.com/subscribe?utm_medium=podcast&#38;utm_campaign=CTA_4">drlauriemarbas.substack.com/subscribe</a>