Hi, I’m Dr. Laurie Marbas, a board-certified family and lifestyle medicine physician. I started The Habit Healers because most health advice gets the order wrong. It starts big. Overhaul your diet, commit to a program, change everything by Monday.
That approach breaks. Reliably.
This newsletter is built on a different premise. One small, well-chosen habit, repeated until it sticks, changes more than any overhaul. The science backs this up. So does every patient I’ve ever watched succeed.
Over 67,000 readers agree. Here’s why they stick around.
What We Cover
Everything here is organized around the five areas that drive metabolic health. Blood sugar stability. Nourishing movement. Stress regulation. Community connection. Restorative sleep.
These aren’t five separate topics. They’re one connected system. Cortisol disrupts insulin signaling, poor sleep increases appetite hormones the next day, and chronic stress changes where your body stores fat. A ten-minute walk after dinner lowers post-meal glucose, reduces cortisol, improves sleep onset that night, and becomes a conversation with your partner if you take it together. One input, four downstream effects.
We help you find the right lever and pull it.
Your Weekly Schedule
You’ll hear from me four times a week, which is more than most health newsletters publish. Every post is designed to give you something you can use, not just something to read.
Tuesdays and Thursdays are focused guides on specific habits and the science behind them, with printable worksheets for paid subscribers. You’ll finish these knowing exactly what to do and why it works.
Saturdays are deep dives. Long-form breakdowns of the biology driving everything from insulin resistance to brain health to circadian rhythm. These are the explanations your doctor wants to give you but doesn’t have 20 minutes for.
Sundays give you one thing to do on Monday. Small, science-backed habits you can start immediately. These are always free.
Ask Me Anything Fridays are for your questions. Every week, paid members ask about health, habits, or metabolic change, and I answer personally, drawing on over two decades of clinical experience. This isn’t a substitute for your own doctor, but it’s the kind of informed, science-grounded answer that’s hard to find anywhere else. Most people would pay for this kind of access alone.
You don’t need to keep up with all of it. Pick one thread and let it build.
The Periodic Table of Healing Habits
We mapped 30 micro-habits across all five areas into a single reference tool. Each one takes minutes, not hours, and the “active ingredients” listed are real mechanisms. The “side effects” are what actually happens when people start.
Find the one that fits your life this week and do it until it stops requiring effort. Then add another.
Where to Start Reading
10 Powerful Habits of People Who Age Well is the most popular article on The Habit Healers.
Want to Be the 80-Year-Old Who Still Hikes? Start Here. covers movement, strength, and what functional fitness actually looks like.
Nine Tiny Healing Habits That Lower Your Blood Sugar is the most practical starting point. Most of these take under two minutes.
If you have a specific topic in mind, browse the full archive here and search for whatever you’re working on.
Free vs. Paid
Every subscriber receives every article. Free subscribers get full access to Sunday posts and can read the free portions of Tuesday, Thursday, and Saturday articles, which cover the science and the “why.”
Paid subscribers unlock the full library, and it’s bigger than you might expect. You get immediate access to 400+ full-length articles, 200+ printable worksheets, and the complete protocol library built over 1 1/2 years of publishing. That’s not a promise of future content. It’s sitting there waiting for you on day one.
You also get the Friday Q&A with me every single week, plus the 30-Day Blood Sugar Reset. That’s a structured daily email course that delivers one micro-habit every morning for a month, the kind of guided program that typically sells for $50 to $200 on its own. It’s included the moment you join. (Access is provided in the paid subscriber welcome email.)
To put it simply, for less than a single doctor’s copay each month, you get weekly access to physician-informed answers, four expert articles a week, printable protocols and worksheets, and a structured 30-day course designed to lower your blood sugar.
The Only Thing That’s Required
Read one post and try one habit. That’s enough to start.
Welcome to The Habit Healers.
Laurie Marbas, MD, MBA
Founder, The Habit Healers
PS. If you want to go beyond the articles and actually reverse insulin resistance with a step-by-step system, I teach the full Insulin Resistance Reversal Roadmap inside the Habit Healers Community on Skool. You get the complete course, a companion workbook, the exact tools to see what is happening inside your body, live coaching with me every Tuesday, Chef Martin Oswald‘s recipes built for healing, and a community that shows up for each other every week. Join us here.
