The Habit Healers

Thinking about going plant-based or already on the journey? In this video, we dive into 10 Things I Wish I Knew Before Going Plant-Based, covering the essential lessons to make your transition smoother and more enjoyable. From busting protein myths to mastering social situations, this video is packed with practical tips to help you thrive on a plant-based diet. 🌱 If you’ve ever wondered: Do I need to be perfect to go plant-based? How do I get enough protein? What are the hidden challenges of eating out or handling social situations? We’ve got you covered! Don’t miss these invaluable insights to kickstart or level up your plant-based lifestyle. 🎉 FREE Masterclass: Master the Plant-Based Diet: Lose Weight and Reverse Chronic Disease 🎉 Want to take your plant-based journey even further? Join our FREE masterclass: Master the Plant-Based Diet: Lose Weight and Reverse Chronic Disease and gain insider knowledge to transform your health. 🎥 In the masterclass, you’ll learn: ✅ The 5 common mistakes people make when starting a plant-based diet—and how to avoid them. ✅ A 4-step blueprint to mastering plant-based eating that fits seamlessly into your lifestyle. ✅ The #1 most overlooked key to mastering the plant-based diet—and it has nothing to do with recipes or what’s on your plate. 👉 Register now—it’s completely FREE! https://drmarbas.lpages.co/pb101 Ready to master the plant-based diet and transform your health? Watch the video, take notes, and don’t forget to sign up for the FREE masterclass! 🌟 💚 Subscribe for more plant-based tips and insights 💚 LINK FOR Plant-Based 101: the Ultimate Guide for Mastering the Plant-Based Diet: https://amzn.to/3WbOh4j 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 If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what https://www.fitvegancoaching.com/ offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services.

In this episode, I share a personal story about my dog Daisy, a 60-pound mixed breed we rescued from Boulder, Colorado. Recently, Daisy underwent surgery for a torn cruciate ligament, which is essentially the canine equivalent of an ACL tear. The recovery process has been quite an experience, involving baby gates, the cone of shame, and even spoon-feeding her meals. Through this journey, Daisy has taught me several valuable lessons about mindfulness and living in the present. Despite her discomfort and the unfamiliar situation, Daisy has shown adaptability and resilience. She has also strengthened our bond through trust and connection, accepting help without resistance. I reflect on how Daisy's behavior can teach us about living in the moment, being adaptable, nurturing relationships, and starting small. For instance, Daisy's willingness to eat from a spoon after initially refusing food from her bowl highlights the importance of taking small steps and being open to change. Additionally, I discuss the significance of listening to our bodies and addressing our emotions rather than reacting impulsively. This mindfulness can help us manage stress, improve our well-being, and make more thoughtful decisions. To encourage mindfulness, I announce a 30-day mindfulness walking challenge starting on Monday. The goal is to be present during your walk, whether outside or indoors, and to engage your senses fully. I conclude by expressing my gratitude to the listeners and sending thoughts of joy, peace, and love. I invite everyone to share their thoughts and experiences in the comments and to subscribe for more insights. Thank you for joining me, and I look forward to sharing more lessons from Daisy in the future. To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. 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

Hello everyone! In today's episode, we delved into the fascinating world of estrogen, a crucial hormone that significantly impacts women's health. As a board-certified family and lifestyle medicine physician, I've been researching this topic extensively, especially after my own experiences with perimenopause and menopause. Key Points Covered: Introduction to Estrogen: Estrogen is a group of hormones primarily produced in the ovaries, but also in smaller amounts in the adrenal glands and fat tissues. There are three main types of estrogen: estradiol (common in childbearing ages), estrone (present after menopause), and estriol (produced during pregnancy). Functions of Estrogen: Regulates the menstrual cycle. Develops secondary sexual characteristics. Maintains bone health and cardiovascular health. Supports skin and hair health. Estrogen and the Menstrual Cycle: Estrogen levels fluctuate during the menstrual cycle, affecting the follicular phase, ovulation, and the luteal phase. Perimenopause and Menopause: Perimenopause typically starts in the 40s, with erratic estrogen levels causing irregular menstrual cycles and symptoms like hot flashes and mood swings. Menopause is defined as the end of menstrual cycles for 12 consecutive months, usually between ages 45 and 55, with common symptoms including hot flashes, sleep disturbances, and joint pain. Postmenopause: After menopause, low estrogen levels can increase the risk of osteoporosis and cardiovascular diseases, and cause vaginal dryness. Estrogen's Effects on Different Tissues: Reproductive system: Promotes growth and maintenance of the uterine lining and vaginal walls. Bones: Maintains bone density. Cardiovascular system: Protects against atherosclerosis. Skin and hair: Maintains thickness and elasticity. Brain: Supports cognitive functions and mood regulation. Metabolism: Influences fat storage. Estrogen Dominance: Occurs when estrogen is disproportionately high compared to other sex hormones, leading to symptoms like irregular periods, weight gain, and increased risk of certain diseases. Causes include diet, environmental toxins, hormonal treatments, and chronic stress. Management includes a whole food plant-based diet, reducing exposure to environmental toxins, maintaining a healthy weight, and stress management. Phytoestrogens: Found in soy and other plants, phytoestrogens can compete with natural estrogens and may help decrease estrogen effects. I hope you found this episode informative. Tomorrow, we'll be discussing progesterone and its role in women's health. Don't forget to subscribe, comment, and share this episode with anyone who might benefit from it. Thank you for listening, and have a blessed day! To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. 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

🌱 How to Start and Sustain a Plant-Based Diet 🌱 Ready to embrace a plant-based lifestyle but not sure where to start? In this video, I’ll guide you step-by-step through everything you need to know to transition to and thrive on a plant-based diet. From meal planning and nutritional tips to managing social situations and staying inspired, you’ll walk away feeling empowered to take the first step toward better health and a happier planet. 🎉 Take Your Plant-Based Journey to the Next Level! 📖 Pre-order my new book, Plant-Based 101: The Ultimate Guide to Mastering the Plant-Based Diet: This comprehensive guide, co-written with plant-based chef Brittany Jaroudi, covers everything from nutrition basics and family-friendly recipes to practical tips for long-term success. Whether you’re just starting or looking to deepen your knowledge, this book is your ultimate companion. Pre-order now on Amazon! https://www.amazon.com/dp/B0DPZ59RKT?ref_=cm_sw_r_ffobk_cp_ud_dp_FC69XF60QEJKZMFNRHG8 👩‍🍳 Join The Healing Kitchen Community! For even more support, become part of The Healing Kitchen! Here’s what you’ll get: Weekly live cooking demos with me and Brittany Jaroudi. Access to a growing library of exclusive, easy, and delicious plant-based recipes. A supportive community of like-minded individuals. Practical tips for navigating holidays, family gatherings, and busy schedules. Exclusive Q&A sessions where you can ask your burning questions about plant-based living. 👉 Sign up now and start your plant-based journey with confidence! Learn More and Join Here https://www.skool.com/healing-kitchen/about 💚 Let’s make plant-based living simple, joyful, and accessible for everyone. Don’t forget to like, subscribe, and share this video with anyone who’s curious about plant-based eating. Together, we can change lives—one meal at a time! 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 If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what https://www.fitvegancoaching.com/ offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services.