Ninety days. Two groups. One tiny hip stretch. In this episode, Dr. Laurie Marbas unpacks a surprising study showing that when you do a habit can matter more than what you do — with the morning group reaching “autopilot” seven weeks faster than the evening group, just by aligning with their body clock.

We explore how your internal circadian rhythm quietly directs everything from hunger and hormones to focus and mood — and how living “off-beat” (late-night scrolling, irregular sleep, all-day snacking) can contribute to what researchers call Circadian Syndrome: a cluster of weight gain, diabetes, high blood pressure, sleep issues, depression, and memory problems.

You’ll learn:

* Why habits don’t fail from lack of discipline, but from poor timing and weak cues

* How your morning cortisol spike can actually help you lock in new behaviors

* Simple, evidence-informed shifts with light, sleep, and food that make change feel easier, not harder

* The power of “pre-steps” — like laying out your shoes or dimming lights — to do more work than motivation ever could

If you’ve ever tried to be “more disciplined” and felt like you were pushing a boulder uphill, this conversation will show you what happens when you finally let your habits sync with your clock instead of fighting it.

Dr. Marbas Substack: https://drlauriemarbas.substack.com/

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Thank you Marg KJ, Afsi, Paul k, Michael Galante, Ellen Harrison, and many others for tuning into my live video with Chef Martin Oswald!

Today, Chef Martin Oswald and I spent time inside the real engine of healthy cooking: flavor. Not gourmet tricks. Not complex recipes. Just understanding how your tongue works, how your brain responds to taste, and how to use spices in a way that makes whole-food meals deeply satisfying.

We began with heat. If you love Cajun flavors, cayenne is your friend. If you prefer a gentler warmth, reach for chili powders. Spices aren’t just about fire, they’re anchors that create direction in a dish. Once you understand their role, you can build flavor with confidence instead of relying on oils or sugar to carry the meal.

From there, we explored something essential: the sweet–sour dynamic. Sweetness is the very first taste receptor that fires when food hits your tongue. It’s fast. It’s rewarding. It’s why sugar becomes a familiar shortcut. But instead of eliminating sweetness entirely, the goal is to use it with intention, balancing it with acids like vinegar, citrus, or fermented ingredients so that your food feels bright, layered, and satisfying without drifting into dessert territory.

We also looked at nut butters as foundational tools. Peanut butter and almond butter behave differently in sauces, and each creates its own flavor base. Depending on what you’re making, one will offer warmth and roundness, the other a lighter, more neutral platform for spices.

The livestream was hands-on, exploratory, and aligned with the same principles we use in Culinary Healing: start with what you enjoy, understand the mechanics of taste, and practice building flavor patterns that make healthy cooking not just doable but genuinely delicious.

As promised, this video will stay here for replay. A full article on spices arrives tomorrow, including more guidance on using heat, acid, sweetness, and balance to elevate your meals, and how these simple practices help reinforce your healing habits in the kitchen.

Thank you to everyone who joined live. Martin and I appreciate your curiosity, your presence, and your commitment to learning how to cook in a way that supports your health. If you do this at home please share how it worked for you. Would you like to see more of this?

If you are interested in joining us in our Culinary Healing group where fuse flavorful healthy cooking with habits that heal check it out here!