Healthy Looks Great on You

In this week's episode of Healthy Looks Great on You, we dive into the deep connection between belly fat, body image, and mindset. Dr. Vickie discusses how visceral fat is a serious health concern—but also how obsessing over your waistline can spiral into shame. Her guest shares an empowering 5-R framework to help you:

Could gut health be the cornerstone of your overall health? In this week's Healthy Looks Great on You podcast, I take you on a behind-the-scenes journey of your gut microbiome—where trillions of organisms help with digestion, immunity, mood, sleep, and even weight. I cover how to maintain a balanced microbiome: Prebiotics to feed good bacteria Probiotics add the helpful microbes Caution around antibiotics, sugar, stress, and poor sleep If you want to feel better physically and emotionally, your gut is a great place to start!

You Are What Your Microbes Eat: Gut Health 101 This week, we're talking about your gut—home to trillions of microbes that can help you sleep better, lose belly fat, and reduce inflammation… or wreak havoc. We'll explore:

Plant-Based Living in a Carnivore Household Ever tried to introduce more plant-based meals at home, only to face resistance from your meat-loving partner? You're not alone. In this episode of Healthy Looks Great on You, I share my personal journey of guiding my husband towards embracing plant-based eating—without any ultimatums or food battles. We'll discuss: The Power of Hybrid Meals: How combining plant-based dishes with familiar favorites can ease the transition. Gradual Changes: The importance of making small, incremental adjustments rather than drastic overhauls. Creative Cooking: Tips on using versatile ingredients like beans and mushrooms to create satisfying meals. Whether you're just starting your plant-based journey or looking for ways to involve your family, this episode offers practical advice and heartfelt stories to inspire and guide you.   Bonus: Grab Dr. Vickie's free Pantry & Freezer Guide at PANTRY GUIDE The secret to staying on a diet Eat Plant Based Blue Zones Cookbook The Beginner's Garden - Grow Your Own Protein Protein Calculator

Healing Lupus and Autoimmune Disease Through Nutrition with Dr. Brooke Goldner Today, I'm bringing you a truly special conversation that every woman facing chronic illness, autoimmune struggles, or daily inflammation needs to hear. I'm joined by Dr. Brooke Goldner — bestselling author of Goodbye Lupus, Goodbye Autoimmune Disease, and a physician who has helped thousands of people reverse autoimmune conditions using a results-based, plant-powered protocol rooted in cellular repair and nutrition. And what makes her story even more powerful? She was a lupus patient facing kidney failure, chemotherapy, and being told she had six months to live. In this episode, we talk about: The unexpected way nutrition helped Dr. Goldner reverse her autoimmune disease Why protein panic is overhyped  What most doctors (and even influencers) get wrong about “anti-inflammatory diets” The emotional work behind healing: resilience, joy, trauma recovery, and choosing life at level 10 And how a simple smoothie protocol has changed lives — without perfection or pricey supplements We also dive into her rapid recovery program, her free community education work, and how healing is about more than just what you eat. Learn more at Goodbye Lupus If you've ever felt like your diagnosis defines you... If you've been told “you'll just have to live with it”… If you're exhausted from managing symptoms with meds but not feeling any better… You need this conversation.  

Let's talk about the thing no one wants to talk about…Belly fat. It shows up quietly, settles in like an uninvited guest, and refuses to leave — no matter how “healthy” you try to be. So what actually causes it?

Let's talk about it. That stubborn, uncomfortable, sometimes embarrassing belly fat that creeps in seemingly overnight. You didn't change your eating. You didn't stop moving. But your body changed, and no one can really explain why. This week on Healthy Looks Great on You, I'm sharing:  ✔️ The real causes of belly fat (it's not what you think) ✔️ My personal story of prednisone, cheesecake, and Dr. Pepper ✔️ Why stress, sleep, and hormones matter more than calorie math ✔️ What TikTok got wrong ✔️ A practical plan rooted in the 6 pillars of Lifestyle Medicine This episode is honest and practical. No shame, no gimmicks. Because your belly isn't a punchline, it's your body asking for help. GET THE GUIDE HERE Subscribe to get all the extras Belly Fat: Are you in the danger zone?

Find Out If Your Belly Fat is In the Danger Zone —and What to Do About It First things first:   ❌ You don't need a clock.   ❌ You don't need another app.   ✅ You just need a tape measure.   (And a little honesty.)   Here's how to check — the right way: How to Measure Your Belly Fat Accurately 1. Grab a flexible tape measure (the kind used for sewing, not the metal construction one from the garage!).   2. Stand up straight, but relax. No sucking it in like a before-and-after photo. Inhale, exhale, and let your body be.   3. Find your measuring spot: ○ Place the tape measure right around your belly button, just above your hip bones.   ○ Make sure it's snug but not cinched tight. It should rest comfortably against your skin — not digging in.   4. Look straight ahead and read the measurement — no tilting your head or pulling tighter. Honesty is power here.

 You want to eat healthy and you're doing your best. But the grocery store, it can feel like a minefield of marketing buzzwords, multi-grain, all natural, lightly sweetened or made with real fruit. They all sound healthy, right? But are they? We are going to look at the sneaky and misleading world of food marketing under a magnifying glass today so that you know how to shop smart at the grocery store.  I'm Dr.Vickie Petz Kasper. I practiced obstetrics and gynecology for 20 years until I landed on the other side of the sheets as a very sick patient. When my own body betrayed me, I took a handful of pills to manage my disease and another handful to counteract the side effects. My health was out of control. Through surgery, medications, and lots of prayers, I  regained my strength only to face another  diagnosis. My doctor challenged me to make radical changes through lifestyle medicine. Now I feel great and I want to help you make changes that make a difference. Healthy Looks Great On You podcast takes you to mini medical school so you can learn the power of lifestyle medicine. If you're ready to take control of your health, you're in the right  place. Whether you're focused on prevention or you're trying to manage a condition. I'll give you practical steps to start your own journey toward better health because healthy looks great on you.  Being healthy isn't just about willpower. It's about knowledge. And once you learn how to spot these tricks, you'll shop smarter, eat better, and feel more in control. This is episode 1 69. Don't fall for marketing tricks in the grocery store. You really do want to eat healthy and you check the labels and try to make good choices, but let's be honest, grocery shopping can feel like walking through a maze of healthy sounding words that don't always mean what you think. There are eight common phrases that show up everywhere on cereals, yogurts, granola bars, juices, and they sound wholesome and smart and safe. But behind the scenes, they are misleading at best and downright deceptive at worst. By the end of this episode though, you are going to be a label reading pro. You'll learn how food companies use marketing tricks to make junk food sound healthy, and how you can spot the truth with a quick glance at the label  because who's got time to stand in the grocery store aisle and read all the labels? I will say that if you missed my episode on reading a nutritional label, then you should go back and listen to that and I'll put a link in the show notes, but it's episode number 115, or you can go to my website, healthy Looks Great on you.com, and just type label in the search bar and it will come up. But if you're ready to decode the deception, let's get started. We're going to go to mini medical school, and today our class is psychology. Psychology is an important part of overall health, and marketers know it. That's why they spend millions and millions of dollars on food packaging, they're counting on you to be pulled in by the front of the package. And the last thing they want you to do is turn it over and read the nutrition label because that's where the facts are listed. That's why I wanted you to go back and listen to episode 115. But today you're going to learn that the front of the package is just bait and there's always a hook.  Here's what I'm talking about. Calming earth tones so that it looks natural, farm scenery so that it feels wholesome. And there are some buzzwords that sound really good, but they're not. And we call all of that a health halo. And what they're trying to do is give you the impression that unhealthy food is good for you.   Today, we're going to look at eight common terms that are used on the front of the package labeling, and then I'm going to give you one. Just one piece of advice that is going to change the way you do your grocery shopping, so stay tuned. Let's start with those eight labels. The first one, and you will see this everywhere, is multi grain, and that sounds so healthy  because fiber is so important in our diet to have a healthy gut. And so we want to have grains in our diet, but multi-grain, no, that's not what we need. It's whole grains that we need. and you see what happens. They can use the word multi-grain when they just mean processed grains, but more than one of them.   So they could have one or two or even 10 grains that have been entirely stripped of their nutrients, and they can still call it multi-grain. And that sounds like a healthy mix of grains, but it's not.  even if the flour is wheat flour and it's enriched. And refined, then it's just an unhealthy grain in disguise, and what you really need is whole grains that still have the brand and the germ, because that's where the fiber is, that's where the B vitamins are antioxidants. All of that is found in whole grain. So what you really should look for is 100% whole grain. Otherwise, multi-grain is usually a trick.    And a little twist on that is number two made with whole grains. Okay? How much whole grains, if it doesn't say 100%, it might be only 2% and the other 98% might be pure junk. So always look for 100% whole grain  and make sure the whole grain, like whole wheat or whatever grain we're talking about is the very first ingredient, because otherwise you could just be getting a trace of whole grains so that they can legally make the claim and the rest is just junk.  Number three is one of my favorites because it sounds so incredibly good and it's not all natural. Why would that be bad? Well, first of all, there's absolutely no regulation in this claim. They can say all natural, and it means nothing because there's no definition of that term. And even high fructose corn syrup, which I think we can all agree is to terrible for you, could be considered natural, and it makes it sound like it's coming straight from the earth and hasn't been processed  and it makes you feel safe, but it's not regulated. Number four is no added sugar. Well, that sounds good because we want to cut back on the sugar in our diet because it has inflammatory properties and it's bad for your heart and your blood vessels and your brain, but no added sugar can still have tons of sugar. It can have juice concentrates or something like evaporated cane juice. Brown rice syrups. These are all just sugars in disguise.  And listen, the type of sugar absolutely matters. Sugar from fruit - healthy; sugar from processed foods, very unhealthy. And speaking of fruit, that leads us to the next deceptive marketing term, which is made with real fruit. Okay. How much real fruit, like did you add a fleck of watermelon and call that made with real fruit?   And it's not fresh fruit either. I mean, it sounds like they're cutting up apples or putting whole blueberries in there, but it may just be juice concentrate and listen, that is not healthy. You cannot eat a fruit gummy and pretend you're eating fruit. And that leads us to number six, which is lightly sweetened.  That's a vibe, not a fact. What does lightly even mean? There's absolutely no rule behind that phrase. What you should do instead is check the number of grams of sugar  there's no lightly sweetened term according to the FDA. So you could have 10 grams of sugar that's added and still just wear this label and pretend.  And I recommend that you get all of your sugar from whole food sources like oranges and bananas, blueberries and strawberries, carrots and potatoes Okay, and coming in at number seven is probably one of your favorites. Organic. And yes, organic is great if you're trying to reduce exposure to pesticides, but it doesn't mean healthy. You can have organic candy and organic potato chips. It only means that the ingredients were grown without synthetic pesticides or fertilizer. But organic sugar is still sugar, and an organic cookie is still a cookie  and last on the list is another buzzword and that is gluten-free. And listen, if you have celiac disease or if you're one of 10% of people who have a gluten sensitivity, that's a big deal. But again, gluten-free cookies are still cookies and gluten-free makes it sound like that it's low carb or low sugar or low, anything bad. And what it really means is no gluten. Well, what is gluten? It's a protein that's found in the whole grain, but unless you have celiac disease or a gluten sensitivity, there's really not a benefit to trying to eat a gluten-free diet. And you may just get tricked into eating more junk food because you think because it says gluten free, that it's better for you and it's not. So here's what you should do instead, check the ingredient list. And typically the fewer the ingredients the better. And if there is no label, that means you picked it up in the produce aisle. And that's best. Second is look at that nutrition label and remember. It's on the back. You can see how much added sugar there is. You can look at the fiber content, how many milligrams of sodium there is, and I have episodes on all of this. If you're interested, just go to my website, type whatever you're looking for in the search bar. And before I give you my number one tip, I have a challenge for you. I want you to be a label detective. In fact, I would say as soon as you finish this episode, go to your pantry and just pick up a package of food. Look at those claims that are made on the front of the packaging. And see if you have fallen for one of these tricks. But then I want you to flip it over and read the label, the nutrition labels on the back, and see if the hype matches the ingredients. And don't worry, there's no test on this for mini medical school, and you don't have to be perfect. But I do want you to be aware, here's your one tip. Never look at the front of the package. There is literally no information there that you need. Flip it over and read the back label, if you wanna take it to the next level, then try to eat foods that have one ingredient like spinach or beans because real food doesn't need a marketing tip. If this episode has made you look at your grocery little differently, that's a win.  I recommend that you go back and scroll through old episodes to get more tips like this. But if you learned something really helpful and new today, would you consider subscribing to this podcast or leaving a review? Even better, share this episode with a friend who's trying to get healthy too, because we need to spread the truth and not marketing hype because healthy looks great on you. And all of us. SUBSCRIBE Episode 115 How to Read a Nutrition Label  

You're lying in bed. Your body is exhausted, but your mind is replaying things you wish you'd said in a conversation earlier that day, rehearsing conversations that haven't even happened, or mentally writing tomorrow's to-do list. Sound familiar? You're not broken. You're not alone. And you're not powerless. In this week's episode of the Healthy Looks Great on You podcast, I'm joined by my friend Carol Feil to talk about something so many of us struggle with: Episode 168: How to Stop Spinning Thoughts So You Can Sleep Inside, we unpack: Why your thoughts spin out of control, especially at night.  How people-pleasing, perfectionism, and fear fuel mental loops  What it means to recognize a thought… and replace it  The power of scripture, stillness, and reframing  Why controlling your thoughts during the day is the key to sleeping at night Mental overload affects more than sleep.It also affects relationships, health, and sense of peace.  If you've ever felt hijacked by your own mind, this episode is for you. Listen now to Episode 168: You can change the soundtrack in your mind for restful sleep.  ~Dr. Vickie Visit www.CarolFeil.com to learn more about being seen, known and loved.

  Your brain is the muscle you're forgetting to train We talk a lot about physical fitness — steps, reps, squats, smoothies. But how often do you work on brain fitness? Here's the truth: You can't afford to ignore it. I've seen the negative impacts of cognitive decline up close — the slow fade of memory, decision-making, even personality changes. Dementia doesn't just steal thoughts. It steals connection, identity, and independence. But what if we could do something now to keep our brains sharper, longer? This week on the podcast, I'm sharing: 5 Hacks to Boost Mental Sharpness (and Train Your Brain Like a Muscle) I'll walk you through: What neuroplasticity really means — and how to unlock it Why you need to challenge your brain, not just fuel it How learning new things protects cognitive function The connection between powerful muscles and longevity And why restorative sleep is the foundation of brain health Your brain is your most valuable asset.  Let's take care of it together! Click here to sign up to receive every episode in your inbox Browse other episodes Lumosity

When you see medical information, how do you know if it's true or just hype? You're often told to do your own research, but how?    I'm Dr.Vickie Petz Kasper. If you're ready to take control of your health, you're in the right  place. Whether you're focused on prevention or you're trying to manage a condition. I'll give you practical steps to start your own journey toward better health because healthy looks great on you. Episode 1 66 "How to do your own Research." Five years ago, the world shut down. And I remember that day so clearly. I called my mother and I said, where are you? And she was getting a mammogram and I said, go home and stay home for the next several weeks. I worked from home, visited with my friends outside and distanced, and we wore a mask in public.  I even hosted my family for Thanksgiving outside on the deck. Honestly, it was one of the most memorable thanksgivings ever. I used the china tablecloths, and I even moved the dining room chairs outside. Fortunately, the weather was perfect,  but was all that really necessary.  People started asking questions and coming up with their own answers.  I've wanted to do this episode for a long time. But it's not about covid. We'll get to that later, but this is the time in history when people were encouraged to start doing their own medical research. However, to my knowledge, nobody's giving you instructions on how. I love people and I love helping people learn to optimize their health through evidence-based lifestyle medicine. And if anything I say offends you, let's talk about it. You can email me at DrVickie@healthylooksgreatonyou.com, and I'll schedule a call with you. I will not, however, engage with anyone on social media. That's just not a good way to have a conversation. We should do it in person. If you've listened to this podcast before, you know we're going to mini medical school to learn how to do your own research. But I suppose that only equips you to do mini research. Right? On top of that, there are a lot of pre-reqs for medical school classes, like statistics and basic biology. So let's start  there with a couple of definitions. In vivo versus in vitro. I bet you didn't see that coming, but stick with me. This is important.  In vitro refers to in the lab, either in a test tube or a Petri dish, in vivo refers to a living organism. And you need to understand that humans are unique. What affects a jellyfish may not affect a dog the same way. And what affects a monkey, may not have the same effects on your brother, even if he acts like one sometimes. So when doing your own research, it's important to understand where the experiment took place. For example, I recently saw someone touting the benefits of an old drug that we used to use for bladder cancer until better treatments were developed. When I looked at the source, the studies were done on mouse melanoma cells from the lab. In other words, they gave a mouse cancer, took the cancer cells out, mixed 'em in a dish with this drug, and voila, the cancer cells died.  Okay? If I need something to kill mouse cancer cells in a Petri dish, please sign me up. But you get the picture.   Now, I mentioned that I looked at the source, and if you hear me say one thing today, it's, look at the source. Always, look at the source. And it's also important to talk about the pace of science. As studies are done, new information becomes available, and recommendations may change. If you listen to the end of my podcast, I say that at the end of every episode. And listen, I do a ton of research for every one of these episodes. It takes me hours and hours longer than the writing, recording, editing, and publishing. But that still doesn't mean a new study won't come out tomorrow and make the information that I'm sharing outdated. So if you're going to do your own research, you gotta keep up and make sure there's not a more current, better designed study that suggests something different.   Let me put it like this. About a year and a half ago, I moved away from the town where I had lived for 28 years, and the whole entire time I lived there, there was this big red brick building right there on Main Street. Now, I hadn't been back in a while, but the other day I went and when I drove down Main Street, that building was white. Now if I hadn't been there recently, I would believe with all my heart that there was a big red brick building on Main Street.  But things change, and if you look at a study that's five years old, you need to understand that five years is a really long time in the world of science and research. We may have learned a lot of new information since then. Things change. So keep that in mind when you're doing your own research. Now I've been talking about sources and I'll keep doing it, but here's the deal. I see a lot of information shared without any source, medical and otherwise no source. Just a so-called fact, and people share it like it's the gospel truth.  Can I be frank?  I see a lot of my friends share misinformation. I. How do I know it's misinformation? Because I am a big time skeptic and I don't take anything at face value and neither should you.  But if you're going to share something, especially medical advice, please be sure it's credible and not just something that matches your bias. Bias is another term we need to understand because I promise it affects you, me and the scientist doing the research. So let's talk about the scientist first. I'm going to call her Dr. Ink, and she believes with all of her heart that writing with blue ink causes your hair to fall out. I mean, she is convinced it's true. So she starts asking people who suffer hair loss, "Did you use a blue ink pen before your hair fell out?" Now, here's what typically happens. People who suffer hair loss and used black ink, they just kind of move on. But those bald people who used blue ink raised their hand. Me, me, me, me, me. See, Dr. Ink was right. Blue ink causes hair loss.   Now, I know that's a ridiculous example, but seriously, bias is huge in research. You see, what Dr. Ink should have done is a randomized, double-blinded, placebo controlled trial because that is the gold standard In research. A well-designed study would look at people randomly, not just those you select out because either they have hair loss or they used blue ink. That creates bias.   And Dr. Ink needs to use invisible ink so that she's blind to who used blue Ink versus who used black Ink. But Dr. Ink has decided that she's really onto something in her practice because every single person who has hair lost used blue ink, so she decides to go against the grain and share that information. We call that anecdotal evidence, or as my professor used to say, "You are unencumbered by data."  Here's the deal - even if Dr. Ink sees thousands of patients in the grand scheme of things, she does not have data. Speaking of data, we need to talk about some statistical terms. I'll let you do your own research so that you better understand things like confidence intervals. Which is the range of values within which we are confident that a true effect exists. For example, if a study finds a treatment has an effect size of 0.5 with a 95% confidence interval of 0.2 to 0.8, this tells you with 95% confidence, the true effect size is between 0.2 and 0.8. Got it.  Okay. Bottom line, a more narrow confidence interval suggests more accuracy. But seriously, if you've ever read a medical study, they talk this way. So if you're going to do your own research, you really do need to understand statistics. You  need to understand P values, which tells you if a result is statistically significant. Very generally speaking, a P value should be below 0.05. But even that doesn't mean that there's practical significance. So when you look at a P value, ask yourself if it even really matters. Class isn't over yet. Let's talk about the power of a meta analysis, and I'm not talking about meta the Facebook platform that could get me censored. I'm talking about combining lots of smaller studies from multiple different sources so that the statistical power is increased and bias is decreased. They aren't perfect and they don't even prove causality, and that's our next term. Just because someone used blue ink and their hair fell out, doesn't mean the blue ink caused their hair to fall out. Remember that. Okay, now that class is over, we need to go to the lab. And I'm talking about the other meta, and that is Facebook or your social media platform of choice. And listen, I'll be honest, I am grieved because you can say what you want about doctors, but I have been around a lot of doctors my whole adult life, and with a few exceptions, nearly all of them are trustworthy and care so deeply about their patients. But somewhere along the way, their expertise has been replaced. And, hold on, just hear me out. There are some real world examples. One of my Facebook friends, and I don't even remember who shared something medical from someone I will not name because I don't even know her, but I did investigate a little bit because the claim she was making was clearly erroneous and it was being shared widely.  Here's what I found. She has 458 Facebook friends and describes herself as a wife and mother with a green thumb. But wait, there's more. She's a biohacker. Always learning. And claims, "I can help you be healthy." Hey, that's my gig.  Her previous jobs included food and beverage manager at a major hotel chain as well as a casino worker.  She's giving widely shared medical advice. I didn't even know what a biohacker was, so I did my own research and Googled it. It's do it yourself, biology.  But she wasn't sharing biology. She was sharing blatant medical advice, albeit incorrect everything from vaccines to cancer treatment. So next time you see anything that's medical advice, check the source,  no source, then don't share it.  If you haven't hung up on me yet, let's keep going and talk about cough CPR. I mean, you wanna help someone, right? If they're home alone and they're having a heart attack, they should cough. This started circulating social media in 1999, and I guess Facebook kept coughing because recently it was resurrected. And listen, it's not true, and here's why it matters. If you're having a heart attack and you're home alone, you should dial 9 1 1 and take an aspirin. And if you're telling people to cough because you think it could help, I want you to think about this. Could it hurt? Is it true?  Do your own research and check your source. Lemme say that louder. Check your source. I did. And here's another one.  I saw someone share a post that was later edited to say they weren't giving medical advice, and they encouraged people to do their own research and come to their own conclusion.  But then they proceeded to talk about how something in particular is a cure for everything from cancer to covid, high cholesterol, diabetes. It's an anti-microbial agent against bacteria and viruses. It increases your immunity, protects you from heart disease, it's anti-inflammatory, and it treats autoimmune diseases and get this with no side effects.  Now, let me ask you a question. If there's really a drug that can do all of that, then why has Big Pharma not snatched it up off the shelves, patented it and made buckets of money from it?  That's a serious question. So I checked the source. The person giving/not giving medical advice has studied at a university and owns not one, but two businesses. One is an engraving business and the other is a handyman business.  I mean, you probably wouldn't listen to me about how to fix the hinges on your doors, but that ought to be a two-way street, and if you need something engraved, you're probably not going to go see a doctor.  But what if it's credible? You know, like a well-known TV doctor. Here's a post that's been going around for years  on Wednesday, which Wednesday? Who knows? Because there's no source. Dr. So-and-so, and I'm not even going to say the name, had a show on the fastest growing cancer in women thyroid cancer, and they said there was something called a thyroid guard that should be used during mammograms. And the post goes on to say, by coincidence, I had my yearly mammogram yesterday, and I felt a little silly, but I asked about the guard and sure enough, the technician had one in a drawer and I asked why it wasn't routinely used. Answer, I don't know. You have to ask for it. Well, if I hadn't seen the show, how would I have known to ask someone was nice enough to forward this to me? I hope you pass it on to your friends and family. Well, apparently a lot of people did that. Now, first of all, this one started in 2010. Second of all, Dr. So-and-so really only discussed dental x-rays, not mammograms in that particular episode. Why does it matter? I don't know. Do you think the truth matters? Do you think credibility matters? And to my fellow followers of Jesus, remember what Paul said to the Philippians, whatever is true,  I'm just asking you to push pause before you post. Do your own research, check the source.  And if there is no source, keep scrolling unless you can verify it's true.  I think it's time we had some straight talk about facts in medicine. I may wade into some controversial waters. There is one thing that's really being promoted right now as the cure all for everything. And one of my Facebook friends is passionate about this and post all kinds of sources that look very credible. They vary in age from 2015 to 2022. Some of them are in mice, some are in vitro, and there are a few case studies. You know what a case study is, right? It's a single circumstance that happened and got reported in the literature. For example, someone got a wart on their finger and they put baking powder on it, and the wart went away. So someone writes a paper about it so that everyone knows that this one time, this one thing happened. Now if I get a wart on my finger, I'm gonna use one of those little bandaid thingies, and if that doesn't work, I'm going to the dermatologist and having it frozen off with liquid nitrogen. Even though somebody somewhere put baking soda on their wart and it went away. Now, please don't think I'm being snarky. I want you to think critically because if you're going to do your own research, you need to be aware - it's complicated. Harvard Medical School calls it the Wild, Wild West of online cancer information, and we live in an information age. It's so available and with that comes responsibility.  And I'm passionate about this because it's dangerous. It's very dangerous. Think about it.  What if you posted something that was medical advice? Discouraging people to get treatment for a disease that can be deadly.  And they saw a lot of other people posting the same thing, so they thought it must be true and they ignored medical advice and had a bad outcome.  The erosion of expertise is dangerous. False claims about cancer treatments really rile me up,  and I've witnessed it firsthand. Patients who wanted to try drinking carrot juice instead of following the standard recommendations.  And it never worked. But listen, I think carrots are great for you. In fact, I think you should eat a variety of vegetables. A healthy diet promotes good health.  But if you need some shelves built in your closet, call a handyman. And if you get  cancer, please trust your doctor. I'm totally serious.  I hope I haven't offended you, and I hope you've learned a lot about how to do your own research, and I also hope you appreciate my sense of humor. I want you to share this with your friends and family. Let's get the word out. And definitely eat the carrots.   And instead of drinking juice, eat them whole because whole carrots are naturally healthy and healthy. Looks great on you.   The information contained in this podcast is for educational purposes only and is not considered to be a substitute for medical advice. You should continue to follow up with your physician or health care provider and take medication as prescribed. Though the information in this podcast is evidence based, new research may develop and recommendations may change

 Have you ever seen a therapist or maybe you've wanted to see a therapist and you haven't? Well, in today's episode, you are going to visit with Shelly Forney, and she is a licensed therapist who specializes in solution focus brief therapy.   Now, I'm not gonna promise that you're going to have all the tools you need to navigate whatever stress is going on in your life, but if you're trying to make a habit change or if you just need a starting place to take those first small steps, you're going to love this interview.  I'm Dr.Vickie Petz Kasper. If you're ready to take control of your health, you're in the right  place. Whether you're focused on prevention or you're trying to manage a condition. I'll give you practical steps to start your own journey toward better health because healthy looks great on you.   Shelley is a licensed clinical social worker who practices as an individual therapist. Her favorite thing to dois help people move forward, one little baby step at a time, not big steps. When people try to manage stress, they tend to plan for the next six months, but Shelley encourages them to think about what needs to happen to get through today. She asks questions to guide people to think about what works for them. She says, " I'm not an expert on your life, but you are. My job is to ask you good questions help you facilitate what it is you want."  What works for one person, doesn't necessarily work for another. You are the expert on you, so if someone tells you what you should do about stress, anxiety, sleep and depression, it often doesn't work.  You don't need 20 tips, you need a solution that works for you. That's what I teach in my sleep course.  If someone tells you to change a habit, like quit smoking, Shelley asks why it matters to them, not the doctor. Because it has to be important, or they won't be successful.  Shelley uses Solution Focus Brief therapy. Her approach is to ask her clients, "What do you want?" then she helps them move forward.  In particularly stressful situations where there's been a loss she tries to help them get through minute by minute, or a week at at time. It's effective and rewarding.  She recommends starting with what is working in your life. We all have routines that help us stop and head back in the direction we want to do.  It's not a quick fix, but it can impact your day using tiny steps.  For someone deep in grief, it might mean getting through the next hour, by accomplishing basic things, like eating and drinking. Shelley views her role as validating the next tiny step they've decided to take.  She ask really good questions and people come up with solutions and how to change things in their lives. She listens and helps them find things in their life that will work for them.  When it comes to spinning thoughts, which is a form of feeling anxious, she recommends practicing gratefulness. You can't be anxious and grateful at the same time. She encourages people to have compassion and grace for themselves. Instead of ruminating, think of it as an opportunity to learn.   The hand to heart technique can be used to interrupt spinning thoughts, by simply placing your hand on your shoulder. The act of touching tells our nervous system we are safe and can automatically calm your mind.  It feels weird at first, but what will you accomplish by negatively talking to yourself? It works. Set goals that can be pretty easily achieved. Then celebrate small wins. People often set goals that are too big and hard to achieve. Instead, figure out some first steps. If you want to exercise, decide what time of day and what you are going to wear. Pare it down to increase success rather than setting a lofty goal and failing. It's not about where you'd like to be, we are working on that. But what is it for today or this week? Baby steps in the right direction leads to more success. Form a visual picture of where you'd like to be. What does happy look like to you? Mental health is often like physical health. One thing causes another thing to be worse, spinning in a vicious cycle. Shelley would prescribe exercise, healthy eating and journaling for all of her clients. Her practice is called Intentional Steps. Visit her website: www.intentionalsteps.us Go follow Shelley Fourney, Intentional Steps on Facebook and Instagram. She posts really helpful videos.     The information contained in this podcast is for educational purposes only and is not considered to be a substitute for medical advice. You should continue to follow up with your physician or health care provider and take medication as prescribed. Though the information in this podcast is evidence based, new research may develop and recommendations may change    

 Do you ever feel like the Tin man needing some WD 40 just to get moving? Let's talk about what causes joint pain and how to prevent and treat it.  I'm Dr.Vickie Petz Kasper. If you're ready to take control of your health, you're in the right  place. Whether you're focused on prevention or you're trying to manage a condition. I'll give you practical steps to start your own journey toward better health because healthy looks great on you.  Episode 164. Why do my joints hurt?  When I sit for a while the urge to groan when I stand up comes pretty naturally and I'm really trying hard to fight it, but I've put  quite a bit of strain on my joints over the years, and I'm not alone. One in five adults have some form of arthritis. Back in the day, old people called it rheumatism. I haven't heard that term in a while, but now I am old people. But rheumatism is used synonymously with arthritis. It's a catchall term and it doesn't necessarily refer to rheumatoid arthritis. And listen, there are over 100 different types of arthritis, but today we're only going to focus on osteoarthritis because it's by far the most common affecting over 32 million people in the United States.  And the prevalence is increasing, making it the third most common disease that is going upward behind high blood pressure and dementia. Grandpa can tell it's going to rain because his rheumatism is acting up, and in fact, damp weather can make arthritis pain flare,  but it's more than just aches and pains. Osteoarthritis is serious. In fact, it's the leading cause of disability in the United States. It's also expensive. The price tag is reported to be over $150 billion a year. Some of that is lost wages and some is because of joint replacement, and it is important to see a doctor and have your pain evaluated.   Let's go to mini medical school and learn about joints. No, not that kind of joint. Although CBD oil and marijuana have been studied for joint pain and they are effective - every bit as effective as placebo, that  smells like weed. Go figure. But I meant the articulation between bones and other structures that allow us to move. Now that I think about it, the word joint can refer to your banking account, something you smoke, a fastener to hold the roof on your house, or in this case, a place where bones meet. So let's look at all the players that gather in this meeting place besides bones. You've got ligaments and tendons that hold the joint together, and both of these are strong bands of connective tissue. The ligaments connect bone to bone. And that supports and limits movement while tendons connect muscle to bone and that controls movement. You've also got cartilage that covers the surface where two or more bones meet and that's designed to reduce friction. You know when two or more are gathered, there's always friction, so you need something to smooth things out. Another structure that helps reduce friction is a fluid filled sac called the bursa, and this is filled with a thick, clear, sticky fluid called synovial fluid that is secreted by the synovial membrane and that lines the joint and seals it into a capsule. And there are lots of different types of joints besides the ones I mentioned earlier. Some of them move in just one direction, like your elbow, and those are called hinge joints. Others allow rotation like your neck. That's called a pivot joint. Shoulders and hips are the ball and socket joints to allow movement in several directions. And the wrist is similar, but without pivots, so it's called an ellipsoidal joint. Okay. Now you've completed orthopedics 101. Oh, wait. Since we're discussing osteoarthritis today, you probably need to know that osteo means bone. And you've probably heard people say that they had a knee replacement because it was bone on bone. Well, osteoarthritis occurs when the cartilage is gone, and it's a gradual process that occurs over many years usually.   You probably know that the biggest risk factor for osteoarthritis is age. But listen, it's not a normal part of aging due to wear and tear, though clearly it can develop where there's been a prior injury. It's hard to think about it when you're young and doing back handsprings or shooting hoops or making tackles, but often those old injuries do eventually catch up with you. But, even without an injury, repetitive occupational or avocational activities can leave their mark. But get this, being sedentary does its own damage. Does that mean that runners are destined to ruin their knees? Actually no. Even though they're asking a lot from that three to five millimeter layer of cartilage, genetics plays a role too. So choose your parents very wisely. But even if your parents have osteoarthritis, it doesn't mean that you will, because lifestyle is a huge factor. And since I'm here to talk to you about lifestyle medicine. Let's talk about the things you can control, and we're mostly going to focus on two pillars of lifestyle medicine, and that's physical fitness and diet.  If you have joint pain, you've got to keep moving because if you stop, you might not be able to start again. Being fit helps with pain and stiffness. It improves your joint mobility, and all of that helps with quality of life, and mood. But here's the deal. Your skeletal system consists of joints, bones, and muscles. So if people with arthritis don't maintain that musculoskeletal strength, it leads to a whole cascade of events.  Weaker muscles leads to less balance that can result in a decline in function, which leads to less stability and that can result in falls with injuries like brain trauma and hip fractures. In fact, 95% of hip fractures are caused by falls, and falls are the leading cause of disability and death in seniors and exercise helps prevent falls. Not only does it keep you stronger, it boosts your confidence because oddly enough, people who are afraid of falling actually fall more than the less cautious people. Now, I'm not telling you to be reckless, but I am suggesting that you exercise. And get this strengthening muscles even reduces joint pain. And if you have arthritis, one of the best exercises is walking. Tai Chi is also recommended, and I've visited China before and it's very common to see elderly people. I'm talking about really elderly people gathered in outdoor spaces participating in this ancient martial art. It involves slow, continuous movement that is specifically tailored to improve strength and balance. But if you currently don't have access to a park in China, then maybe you could find a YouTube video and even better find a friend and a park nearby  and use a YouTube video.  And if you have access to a swimming pool. Oh, swimming is such an excellent exercise for people with arthritis.  But whatever you do, don't do nothing. Keep moving. Park in that spot that's furthest from the door. Don't ever drive to the mailbox. Find something you enjoy and keep moving. Inactivity is the very worst thing you can do if your joints hurt. Now, of course, you should consult your doctor or healthcare provider first. And I'm not talking about joint pain from an acute injury. I'm talking about old fashioned aches and pains. Any joint in the body can be affected, but the most common ones are knees, hands and hips. Check, check, check. Actually, my knees are pretty good, but I definitely have hip pain and intermittently pain in my hands.  But guess what? It is not from cracking my knuckles. That's a myth. Osteoarthritis is referred to as wear and tear arthritis, and that makes sense. I delivered a lot of babies with these hands and did a lot of surgeries, and probably gymnastics took a toll on my hip as well. But listen, you don't have to abuse your joints to get osteoarthritis. You can also get it from neglect. Being sedentary increases your risk for... you name it. So if you sit all day, set your watch and at least get up and move around every hour. So we've covered age, previous injury, repetitive motion overuse, and inactivity as risk factors for osteoarthritis. But you wanna know what else puts a lot of strain on your joints.  Obesity. In fact, weight loss can really help with osteoarthritis, especially of the knees, if only it were that simple. But get this, losing one pound takes four pounds of pressure off your knees.  There are lots of different treatments from ointments to over-the-counter pain relievers, prescription medications physical therapy and surgery.  But sometimes you can't fix joint pain and you have to focus on managing it instead of trying to cure it. Whatever you do, take care of your body by being fit, active and maintaining a healthy weight, which by the way depends way more on diet than exercise  and eating a joint friendly diet.  So what kind of diet should you eat for arthritis? You know, there's the DASH diet for high blood pressure and the MIND diet for cognitive health, the Mediterranean diet for heart health. But is there a diet for joint health? Not specifically, but all of the above diets have some things in common. They reduce inflammation and they promote whole unprocessed foods and avoiding foods that make inflammation worse.  You know those that are easy to grab and eat. You do need protein for your joints, but don't fall into the trap of buying packaged food that touts 30 grams of protein on the front label. My mom kept a little carton of a protein drink that her friends had recommended because it had 30 grams of protein.  I reminded her don't pay attention to the front of the package. It's just marketing. Turn it over and read the nutrition label. I really think you should go back and listen to my episode on this. It's one of my favorites, and I put a link in the show notes.   But if you eat a well-balanced diet, you don't need more protein. Now, I might argue that if you get your protein from meat and dairy. You need better protein.  Things like whole grains, soy products, beans, legumes, lentils, nuts and seeds. And did you know that fruits and vegetables contain protein? Plus they have fiber, which is crucial for weight loss and a healthy gut. And they don't contain bad fat and cholesterol. If you want to know more about growing your own protein, listen to my interview with Jill Mc Sheehy on her podcast, the Beginner's Gardener.  And she has a follow-up episode on how to actually grow that stuff in your garden. So if you're into gardening, this is a don't miss episode. And yes, there's a link in the show notes.   Also, certain spices like garlic and turmeric may help with inflammation and joint pain, but please just add them to your food. I know, I know taking a supplement seems so much easier, but it's not better. Green tea and coffee also have some anti-inflammatory properties, so drink up. But only in the morning, so it doesn't interfere with your sleep. And even though we're focusing on diet and fitness today, poor sleep, loneliness and stress all contribute to chronic inflammation. And of course, smoking is not good for your joints either. Look, inflammation is a normal process in your body designed to help your body heal, but chronic inflammation is terrible for your body. Plants contain phytochemicals that lower inflammation like antioxidants, fiber polyphenols, and Omega-3 fatty acids and the Mediterranean diet and the dash diet. Also focus on whole foods that contain these, and it's great for your heart too. Use unprocessed olive oil when you cook and think variety. Focus on adding more plants and more colors to your diet. It, but the standard American diet is really the complete opposite. It's pro-inflammatory things like sugar, which can hide in so many places like protein drinks. In fact, that carton that my mom gave me contained a ton of refined sugar, and that's what we're talking about, refined sugar, not whole fruits, fried foods, saturated fats, and dairy and meat - especially processed meats and lunch meats. That includes bacon, but it also includes deli turkey, cheeses, and most oils, which are in mayonnaises and salad dressings. Fast foods, processed snacks, donuts, pizza, french fries. Listen, if you go to the grocery store and buy something and you have to fight that little plastic bag to get it open to put your produce in there, it's probably good for you. But if you just pull it off the shelf and it's in a box or a package. Beware and at least turn it over and read the nutrition label and ignore the front. And don't fall for marketing.  Processed carbohydrates and refined greens are found in breads, pastries cakes, pasta, cookies, crackers, and energy bars. You know, they're just cookies in disguise.  Did I just describe your pantry? Hmm? Let me add canned soups, which are extraordinarily high in sodium. And all things that contain MSG and artificial sweeteners like aspartame can also worsen inflammation as well as alcohol. What about gluten?  I probably need to do a whole episode to discuss that, but gluten is found in processed grains as well as whole grains, and some people do have a sensitivity. I believe most people need whole grains in their diet, and yes, there are some that do not contain gluten, but be smart about your choices. There are lots of packaged foods that shout gluten free on the front, and they're just gluten-free junk food. What I suggest instead is pay attention to the connection between your diet and your joints. For me, it's chips and cheese dip that make my joints hurt worse. Maybe it's the cheese with all that saturated fat, all that salt or the bad oils that they're cooked in. But chips and cheese dip are not whole unprocessed foods. They aren't healthy for me or you, and there's a price to pay for eating them. So if you do figure out something that makes your joints hurt worse, eliminate that from your diet and see if it helps.  The bottom line is that plants are good for your joints and they're good for your health and healthy. Looks great on you.    LINKS: Grow Your Own Protein: The Beginner's Garden Podcast READ A NUTRITION LABEL Join my email list for more resources and to get each episode in your inbox.  The information contained in this podcast is for educational purposes only and is not considered to be a substitute for medical advice. You should continue to follow up with your physician or health care provider and take medication as prescribed. Though the information in this podcast is evidence based, new research may develop and recommendations may change.

 You've gone to the doctor and had your cholesterol checked, but what do all those numbers mean? And is there anything you can do to lower your cholesterol without medications? I'm so glad you asked.  I'm Dr.Vickie Petz Kasper. If you're ready to take control of your health, you're in the right  place. Whether you're focused on prevention or you're trying to manage a condition. I'll give you practical steps to start your own journey toward better health because healthy looks great on you.  This is episode 1 64. Cholesterol, the Good versus the Bad. When I was about 26 years old, I had my cholesterol checked for the first time. Imagine my surprise when the number was 256.  Yikes. Now admittedly, the hospital where I was doing my residency had a fast food restaurant conveniently located right there in the cafeteria and my go-to: hamburgers and french fries. But also I have a strong family history of significantly elevated cholesterol.  The doctor said I could lower it some and I should diet and exercise and blah, blah, blah, blah, blah, blah, blah. But guess what? I eventually lowered my cholesterol to 156 without medication, and I'm going to tell you how you can do it too. But first, let's start at the beginning and go to mini medical school and learn exactly what is cholesterol. Technically we call it a lipid, which is sort of like a fat that circulates in your bloodstream. Structurally, these compounds make up parts of cell membranes and functionally they help regulate the transport across these membranes, so that's good. Right? Well, yes, we do need cholesterol to help move and store energy, produce hormones, and absorb vitamins. But you know, too much of a good thing. We'll get to that. Lipids don't dissolve in water, so they have to hitch a ride on proteins to travel through the blood, and when they get hitched, they change their name to lipoproteins. Now this is gonna sound familiar if you've ever had a lipid panel drawn.  HDL stands for high density lipoproteins and LDL stands for low density lipoproteins.  Where does it come from? Well, your body actually makes it in both the liver and small intestines. Then it's stored in the liver where it's converted to bile acids, so you can get rid of it. Is it bad or good? Well, that depends. HDL cholesterol reduces inflammation, prevents blood clots, and helps transport oxygen. And your body makes all of it that you need all of it. But here's the deal. Not only does your body make cholesterol, but we also eat it. Most of the cholesterol in the standard American diet comes from meat, eggs, cheese, and dairy products. Oh, well, who can afford eggs anyway? But seriously, cholesterol is sneaky. Rather than announcing its presence, it just slips through your blood vessels undetected, but it leaves a calling card and we call it plaque. This buildup in the wall of the arteries can lead to hardening of the arteries and therefore cardiovascular disease. Think about it. If a plaque gets big enough, it can compromise blood flow and cause a heart attack or stroke. And this can also happen with smaller plaques when a piece breaks off. I told you cholesterol is sneaky. Most people who have high cholesterol have no symptoms. We call it hyperlipidemia, and that's why you need to know your numbers and you need to know what they mean.  I guess all those burgers weren't helping me have healthy blood vessels when I was in my twenties.  But that's not the whole story. We could go to mini medical school and learn the difference between HDL and LDL cholesterol, or we could just call them good cop, bad cop. Because that kind of sums it up. The reason LDL cholesterol is the bad cop is because it causes a fatty buildup inside the arteries and that impairs blood flow and puts you at increased risk of a heart attack or stroke. You've seen those detective shows where they lock someone in an interrogation room and they just yell at 'em. No, it's not exactly the same, but I bet you'll remember now that LDL the bad cop cholesterol can make you have a heart attack. Now the good cop HDL cholesterol can actually lower your risk of heart disease and stroke. You know, it's the reassuring I'll be your friend cop. Picture the scene, bad cop is giving the suspect a really hard time and good cop comes in and sends the bad cop away.   Stick with me here. HDL, good cholesterol carries at least a little bit of the LDL or bad cholesterol out of the arteries where it causes damage and into the liver where it can be broken down and eliminated. So speaking in very general terms, you want your HDL cholesterol to be high and your LDL cholesterol to be low. We'll get to specific numbers in a sec. I do want to mention triglycerides. They are not the same thing as cholesterol, but they hang out together because you know, birds of a feather... When you have a lipid panel done, they often measure the whole flock, total cholesterol, HDL cholesterol, LDL, cholesterol and triglycerides. You've also probably heard about the ratio and yes, it's very important, but whose side are these triglycerides on anyway? Well, they're the most common type of FAT in the body. And like all things in our bodies, they have a purpose and that is to store excess energy from your diet. And yeah, that's the problem. Most of us have plenty of excess in our diet.  Hamburgers and french fries, or as Steve Martin said in the old Pink Panther movie, "Am barger." If you don't know that scene and that didn't make you laugh, please google it and watch a clip.  The bottom line is that high triglycerides combined with high LDL means fatty buildup in the walls of the arteries, and that increases the risk of heart attack and stroke. Okay, I hope you're convinced that Steve Martin is hysterical and you need to see the clip from the Pink Panther, and you need to get your cholesterol checked.  You are convinced, right? Don't believe me. The American Heart Association recommends that if you are over the age of 20, you should have your cholesterol checked and depending on your risk factors, every four to six years after that, until you get older and have an increased risk of. every dang thing. So now you've had your blood drawn and the doctor calls you with your results.  No. Oh yeah. Your results are now on the portal and you want to know what they mean.  I do have to tell you that context matters and you really should discuss the results with your doctor, but if you don't hear from them, I'll give you some generalities for people who do not already have cardiovascular issues, and by the way, you should fast for at least 12 hours before you go to the lab and get this. You shouldn't have the test done if you're sick or stressed. Stress affects cholesterol too. It wreaks havoc on your body in so many ways. First of all, people who are stressed often smoke more, drink more, sleep less, exercise less socially isolate and eat more junk. So there's that, but also our old friend Cortisol, the stress hormone also plays a role. Cortisol is our body's way of preparing us to physically respond to a threat. So it triggers the release of glucose and fatty acids into the bloodstream and muscles. So energy is available for slaying dragons   threatening our safety, and that's a good thing when there are dragons pulling up in your driveway. Not so much if you live in a constant state of stress. Of course, if you have prolonged stress, you'll have to go ahead and surrender that vein in your arm and get your lipids checked anyway, because when it comes to your numbers, you need to know. So let's get to those numbers. Total cholesterol should be below 200 milligrams per deciliter, and if it's between 201 and 239, that's considered borderline high cholesterol, and if it's above 240, that's just plain over the limit. Now, LDL cholesterol should be below 130 or even much lower than that if you are at risk of heart attack or stroke, HDL should ideally be above 60 and triglycerides below 150. Any numbers outside of these parameters should be taken seriously because you have a higher risk of cardiovascular disease, especially if you continue to eat ham ba burgers.  Now, let's say you do hear from your doctor's office. You know, the nurse calls and says you either need to take a cholesterol lowering medication like a statin or that you need to eat a low cholesterol diet and exercise. Thank you very much. But shouldn't we have a more detailed conversation about this result?  You bet. Your cholesterol is just one group of numbers. It's not the whole picture. Your risk of heart disease is impacted by other factors like smoking, high blood pressure, your family history, your age, and yes, of course your diet. And we are going to talk about a heart healthy diet in a bit. But first, let's discuss that conversation you're having with the nurse who calls from the doctor's office and said, we've sent in a prescription for a statin.  Hold up a minute. This literally happened to me last year. My total cholesterol was 202, a whopping two points above the normal range, and my ratio of good cholesterol to bad cholesterol was excellent. So I questioned this recommendation,  but what are the recommendations? Remember, I am board certified in lifestyle medicine, which is a subspecialty of conventional medicine. So we're not opposed to treatment with medication when indicated, but before we go firing off prescriptions, we should at least examine the indications. If your cholesterol is abnormal, and I would argue that mine is not thanks to some serious changes in my lifestyle and not my inherited tendencies, then you may need a cholesterol medication. Depending on your age and the likelihood of developing heart disease, but if you're not at risk for heart disease, then you might not need a medication, even if your cholesterol is high. At least not for now, because here's the deal, the number of your years only increases and age is a risk factor for heart disease, which by the way, is the number one killer of Americans. So let's say you are at risk and your cholesterol is high and your doctor wants you to take a medication quick pharmacology review. These medications can help the body make less cholesterol, which is one source. They can block the absorption of cholesterol from food, which is another source, and on top of that, they can actually help your body get rid of cholesterol faster. Sounds great. Right, and it can be, you should probably take medication if you have known heart disease, especially if you've actually had a heart attack or stroke. And because diabetes is such a big risk factor for cardiovascular disease, you may need to take a medication if you have type two diabetes, even if your cholesterol isn't high. And that's to prevent heart disease. Of course, you need to discuss all of this with your personal healthcare provider, and I recommend following their advice after you've had a conversation about options and risk. The most commonly prescribed class of medications are statins, but there are others. But can you lower your cholesterol without medications? I'm living proof  exercise helps raise your good cholesterol and lower your bad cholesterol, but you gotta do it regularly. Ideally, 30 minutes, five days a week, or if you wanna step it up a notch, 20 minutes of vigorous exercise three times a week. And remember, vigorous means you cannot have a conversation if you're talking, you are not exercising vigorously. You gotta be huffing and puffing to reach this level. So if you decide to stick with moderate, you can talk, but you can't sing. But here's the beauty of exercising - every little step in the right direction has immediate benefits, so you can start small and see results. Resistance training is great to build muscle strength and burn energy. You know, bands, weights, pushups, things like that. Or maybe you could start walking briskly. Or go to the gym and join a class for built-in accountability and social connections.   Let me give you a startling fact.  People who have a heart attack are four times more likely to die within three years if they don't have social connections. The older you get, the stronger the association. And if you're wondering how in the world that could be, it turns out the key is caring about others. When you value people in your life and you know they value you, you are more likely to make healthier choices like not smoking and positive relationships help manage stress and lower inflammation, and that damages blood vessels and also contributes to heart disease.  Sleep matters too. As part of an overall healthy lifestyle, you should aim for seven to nine hours per night and less than six hours a night is associated with higher cholesterol levels.  In the past, medical literature reported a positive association between drinking a glass of red wine and heart health. Turns out that's probably not true and moderate to heavy drinking  unquestionably raises your risk for heart disease. You know, if your liver's working overtime to get rid of alcohol, it's much less effective in dealing with cholesterol. Now, your Dr. may not have mentioned any of this except diet and exercise. So let's park there for a minute. A healthy weight is often associated with better numbers, but that isn't always true. Genetics also plays a big role, but whether you're at an ideal weight or overweight, changing your diet can have a huge impact on your cholesterol. In fact, depending on how much change you're willing to make, I would say that you can lower your cholesterol to a healthy level. And if you're interested in making healthy habit changes, you might want to go to my website Healthy Looks Great on you.com and sign up for Kickstart to Better Health. And for sure, you're going to want to stay tuned for an upcoming interview I have on Habit Change. Subscribe to this podcast. There's a link in the show notes or go to the website Healthy looks great on you.com. Either way, you should listen to your doctor. And make sure they listen to you as well. You may need medication to lower your cholesterol, and you may need to make lifestyle changes, especially if your numbers are going up in the wrong direction, even a little. But if you're motivated to do it without medications, let me harp on your diet. Hear me when I say this. When it comes to cholesterol or weight loss, diet matters more than exercise. Of course you should do both, but if you don't change your diet, exercise may not have the impact you're looking for. If you want to reduce the intake of cholesterol, stay away from trans fats, sometimes referred to as partially hydrogenated oils. They've basically been outlawed and banned anyway, but sometimes these transitions take some time to implement. Just make sure packaged pastries and things like margarine, which you shouldn't be eating anyway, don't have them. Avoid foods that are high in any kind of saturated fat.   Here's my top five list of foods that are high in cholesterol. Maybe we can find some hints about why my cholesterol was high eating in that fast food restaurant every day. Number one is red meat, beef, pork,  and especially processed meats like bacon, sausage, and hot dogs. Ah, remember what those hamburgers did to my cholesterol numbers. Number two is fried foods, and yes, I ordered french fries with my burgers. And fried foods are particularly bad when certain oils are used. Number three is sugar sweetened beverages and good grief. I drank a Coke with my burger and fries. No wonder my numbers were bad. Number four is sweets, pastries, pies, cakes, cookies, and ice cream. Yep. I probably ate that too. Number five is dairy, especially whole milk, cream, butter, and unfortunately cheese, which I also put on my burger. Good grief. I was daring my cholesterol to be high with all the foods from the naughty list. So what am I doing now? Well, I'm glad you asked. Here's a fun fact.  You really don't find cholesterol in plants. So eat plants, eat a lot of plants, eat different plants, eat plants that have different colors. Usually the darker, brighter the color, the more nutrients it has. Cholesterol's only found in processed foods, meat and dairy. But you wanna know what's only found in plants. Fiber and a high fiber diet is so important in lowering your cholesterol. It creates a healthy gut microbiome. Think of it like a sponge too, that soaks up cholesterol out of your bloodstream and helps remove it. Things like unprocessed oatmeal, whole wheat bread, whole grain brown rice, and popcorn. Also, beans, broccoli, sweet potatoes, apples, pears, oranges, grapes, all kinds of berries and nuts are on the good list. You didn't just ask me about eggs, did you? Goodness, that's a whole other conversation. And so is the other player in this conversation, triglycerides. But I will tell you that if you have high LDL cholesterol, you should at least limit your consumption of eggs. And the bottom line is that HDL cholesterol is your friend. It can help protect you from cardiovascular disease. And LDL Cholesterol levels should be low for heart health. That's easy to remember. H stands for high. L stands for low, and in some cases your doctor will want it really, really low. Below 70. So is cholesterol good or bad? The answer is yes. Cholesterol helps with cell membrane transport, absorption of vitamins, brain function, hormone production. But don't get the wrong idea. LDL cholesterol causes fatty buildup in the arteries, and that can be a huge threat to your health. So lower your bad cholesterol with medications if you need it, but definitely lower it with lifestyle changes because lower LDL is better for your health and healthy. Looks great on you.    The information contained in this podcast is for educational purposes only and is not considered to be a substitute for medical advice. You should continue to follow up with your physician or health care provider and take medication as prescribed. Though the information in this podcast is evidence based, new research may develop and recommendations may change 

 Are you struggling with insomnia? Do you just wish you could fall asleep as soon as you lay your head down on the pillow? Or maybe you go to sleep, but then you wake up and you can't go back to sleep?  Do recurring spinning thoughts in your head keep you awake at night, and have you struggled with insomnia for so long that you dread going to bed because you just know you're not going to sleep?  Listen, good sleep is possible. There are evidence-based and researched, proven methods to help you get the rest you need. Of course, the proof is in the Zzz's. I'm Dr. Vickie Petz Kasper, and I'm board certified in lifestyle medicine and I have a particular passion about helping people sleep. Here's why. For many years I lived a very healthy lifestyle. I paid attention to my diet and my physical activity, my social connections, and I managed my stress through my faith. But the one area of my health that I totally neglected was sleep. And eventually it caught up with me. I developed a rare autoimmune disease that causes profound weakness.  I've been in remission now for a few years and I'm thankful for that, but I'm also thankful that I can lay down every night and get a good, solid eight hours of sleep,  and I can help you do it too.  The other reason I'm so passionate about helping people sleep is there just aren't a lot of good resources. I mean, if you wanna go on a diet, you can find a nutrition or a dietician to help you with a meal plan. And if you wanna get more physically fit, you can join a gym or take a class or even hire a personal trainer. And if you're struggling with stress, you can see and should see a trained, licensed mental health care provider.  But if you're struggling to sleep, you could see a sleep specialist. But those are a little far and few between. And if you go to your regular doctor.  They've likely only gotten a limited amount of training in sleep. And if you look at the textbooks for medicine, the recommendation is not sleeping pills, it's lifestyle modifications, and I can help you sleep better through lifestyle modifications. Now, I'm not offering to treat you medically,  I'm just providing you with education and information, and I can help you get the results you're looking for. Here's how I created an online digital course called Unlock the Secret to Sleep Your Personal Sleep Solution. This six week course will be delivered on March 17th, but it's only available for registration today and tomorrow it ends March 12th, 2025. Enrollment is closed, so don't go another sleepless night without checking out  

 Are you laying in bed exhausted but wide awake? Maybe it's pain racing thoughts or waking up gasping for air. Your insomnia may be due to an underlying medical condition more than stress  or bad sleep habits. Today we will look at four medical conditions that can disrupt your sleep.   I'm Dr.Vickie Petz Kasper. If you're ready to take control of your health, you're in the right  place. Whether you're focused on prevention or you're trying to manage a condition. I'll give you practical steps to start your own journey toward better health because healthy looks great on you.  This is episode 1 62. Is your health keeping you awake? Four medical conditions that cause insomnia.  Not sleeping is frustrating not only during the long nights, but also dragging through the day without the mental clarity you need. And maybe you know why you can't sleep, or maybe you're trying to treat the symptoms without addressing the root cause. Today we're going to look at four medical conditions that keep you from getting the rest you need. Because if you can identify the cause, you can get started on a path to better sleep. So let's pull back the covers and see what wakes you up. Number one is ouch. Chronic pain can keep you tossing and turning low back pain, shoulder pain, arthritis, fibromyalgia. All of these things can cause discomfort, which makes it hard to fall asleep and stay asleep. Pain and sleep have what we call a bidirectional relationship. Think of it like a two-way street. Pain makes it harder to sleep and poor sleep makes pain worse. Climbing under the covers can be uncomfortable and that can aggravate pain. Plus, even if you can get to sleep, pain can tap you on the shoulder or anywhere else for that matter and wake you up. This leads to fragmented sleep when what you need is deep restorative sleep, which is crucial for healing and less deep sleep. Makes your pain threshold go way down. So that you're more sensitive to pain. On top of that, pain is frustrating and insomnia is maddening, and when they get in bed together, it can heighten anxiety, which triggers alertness and all of that makes it harder to drift off to dreamland.  Arthritis is not a good bed partner. Inflammation and stiffness tend to get worse when you're inactive. That's why you feel like the tin man who needs a shot of oil to get moving in the morning. Non-restorative sleep latches onto fibromyalgia too, and it doesn't let go. Sleeping position can worsen back pain, shoulder pain, and carpal tunnel syndrome. So optimize your sleep position for better sleep. If you have arthritis, use supportive pillows to reduce any pressure on joints. If you have nerve pain like carpal tunnel syndrome, try sleeping in a brace to immobilize your wrist. And if you have back pain, put a pillow under your knees or sleep on your side with a pillow between your legs and before you go to bed, try taking a warm bath or using a heating pad because that can relax your muscles and help with stiffness. Cold packs can be even better at reducing inflammation and also try gentle stretching exercises or massage before bed to relieve the tension in those muscles. But don't do a strenuous workout that will just increase your cortisol levels and keep you from sleeping.  The most important thing is to always address the root cause. If you are having unexplained pain, you need to work with your doctor to manage your condition.   Number two is gastroesophageal reflux disease. Do you wake up with heartburn or maybe even a sore throat? It might be your stomach acid, keeping you awake. Acid reflux symptoms can worsen during the night disrupting sleep.  Here's what happens. Many people experience heartburn, regurgitation, and just discomfort when laying down, and that makes it difficult to fall asleep or stay asleep. The reason is that gravity keeps stomach acid down during the day, but then when you lay down flat, that acid easily flows back up into the esophagus. This can lead to a burning sensation or an irritation in the throat, or even coughing and choking. Many people with gastroesophageal reflux experience brief wakenings throughout the night, even though they may not realize it, it often occurs during REM sleep, which is that mind restoring deep sleep.  And acid irritation can stimulate the throat and the lungs, which can cause coughing, wheezing, or a sensation of mucus buildup that makes it harder to breathe comfortably and stay asleep. Years ago, I was misdiagnosed with asthma when what I really had was severe reflux because I was on prednisone, all that acid would go down into my lungs and I would wake up sputtering and coughing. But it wasn't asthma. It was a spasm of my larynx, which is where your airway closes off for a brief period of time, and that's not pleasant.  It can also irritate the vocal cords causing hoarseness or even a sour taste in the mouth. Some people just have chronic GERD. Some people have a hiatal hernia. Pregnancy certainly makes it worse and so does obesity,  so here are some suggestions. First of all, sleep on your left side. This keeps the stomach in a position that's lower than the esophagus, and so that kind of helps manage the reflux just by using gravity.  More effective than that is to elevate your head. You can either use a wedge pillow or just put some bricks under the headboard of your bed to raise it by a few inches,   and especially avoid late night eating. Don't eat within two to three hours before your bedtime and avoid large meals, spicy foods, citrus, alcohol, caffeine, and fatty foods before bed. And if this is something that only bothers you occasionally, it's certainly fine to take an over the counter antacid, but this is also a condition that needs to be evaluated by a healthcare provider to make sure nothing else is going on.    Reflux disease can be confused with sleep apnea as well. Sleep apnea is a serious medical condition. It's usually characterized by loud snoring or waking up choking. As you can see, that could be confused with gastroesophageal reflux disease, but  it can also be periods of time where you don't breathe at all, and what happens is your oxygen levels go down and that affects all of your organs, especially your brain and your heart. It can put you at risk for heart disease, high blood pressure, stroke, and dementia.  It's more common in men than women, but women certainly can get it and they especially get it after menopause . The soft palate gets a little more lax. It's more common in people who are overweight, but that does not always hold true. If you are having any symptoms of obstructive sleep apnea, it's important to see your healthcare provider and have a sleep study if you are in fact doing what we call desaturating, meaning that those oxygen levels are going down. You need an official sleep study to see if you would benefit from an implantable device or a CPAP machine. And if you are diagnosed with sleep apnea and you're overweight, losing weight can certainly help, as well as avoiding anything sedating like alcohol, sleeping pills, or antihistamines.  There are lots of medical conditions that can cause you to not sleep.  Things like thyroid disease, diabetes, heart failure, COPD. But today I want to talk a little bit about mental health conditions like anxiety and depression, because your mind isn't the only thing affected. Your sleep is too.  You see, mental health and sleep are deeply connected. Poor sleep can worsen mental health. While mental health disorders make it harder to sleep, it's a vicious cycle, and understanding the connection is the first step toward breaking it. So let's go to mini medical school for just a moment and see how mental disorders can affect sleep. You see, chronic stress increases the levels of cortisol and what we call adrenaline, and that makes it harder for your body to wind down  and cortisol levels that are high in the evening can actually interfere with melatonin production, which is the sleep hormone, so that can delay sleep onset. On top of that, mental health conditions can reduce deep sleep, which is that slow wave sleep, and it also can reduce REM sleep, which is when you're dreaming, that can lead to fragmented and non-restorative sleep.  The problem with depression is a lot of times people go into REM sleep too quickly and they have vivid dreams or nightmares.  One of the characteristic findings of depression is people who wake up super early in the morning and can't go back to sleep. Then you can start associating the bed with stress, and that just makes insomnia worse over time. The same with anxiety.  Worrying and overthinking at night can lead to difficulty falling asleep.  It can also make your muscles tense, make your heart race, and make you feel like you're having a panic attack.  People with a DHD often struggle with delayed sleep on set too. They just stay up half the night even though they're exhausted, because a lot of times their brains can't make that transition from awake to asleep, and they're more prone to restless sleep, frequent waking, and grogginess in the morning. So what do you do about it?  While overall lifestyle is super important for treating ADHD, depression and anxiety, it's also very important to be under the care of a healthcare provider and a mental health care provider. Counseling can be very effective for dealing with anxiety and depression.  But if your symptoms are less serious and you just have spinning thoughts that won't stop, the main thing I suggest is learn to relax your body and your mind. We have to put our minds in neutral. And I think a lot of us go through the whole day, just go, go, go, go, go, and then we lay down at night, and our brains won't turn off because they don't ever turn off. I'm going to give you my very best tip on how to shut down your mind - journaling. I always say it's a cheap psychiatrist.  And that's just one simple step you can take to try to shut off your mind. But I heard a sleep specialist say one time that relying on sleep tips is kind of like asking a nutritionist, "How can I eat heart healthy?" And they say, "Eat more broccoli." It's a lot more complicated than that, and that's why I created a comprehensive online digital course called Unlock the Secret to Sleep Your Personalized Sleep Solution. I hope you won't miss the opportunity to enroll in this course. It's only available until March 12th, 2025. The course will be released on March 17th. And I also have a FREE LIVE SLEEP MASTERCLASS happening tomorrow morning at eight o'clock. It's free, but registration is required. There's a link in the show notes or you can just go to healthy looks great on you.com and look for "Six Surprising Reasons You're Tossing and Turning." We'll talk about those six reasons and what you can do about it. A lot of people have had insomnia for such a long period of time that they've lost hope that anything can help them sleep better, and it's just not true. You can sleep better. Are there magic wands? No. It takes some work, but I can help you every step of the way.  I want to leave you with one tip. Don't watch the clock. If you wake up during the night, resist the urge to pick up your phone and see what time it is. If you have an alarm set, you can rest easy. You're not going to oversleep, and you don't need to know what time it is. All that does is expose your brain to blue light, which suppresses melatonin and creates anxiety about what time it is and about not sleeping and that only leads to further insomnia. So don't watch the clock. That's my number one piece of advice today. I have lots more I can tell you in UNLOCK THE SECRET TO SLEEP - Your Personal Sleep Solution. I sure hope you'll enroll today before this opportunity is gone  because when you sleep better, your health is better and healthy, looks great on you.  The information contained in this podcast is for educational purposes only and is not considered to be a substitute for medical advice. You should continue to follow up with your physician or health care provider and take medication as prescribed. Though the information in this podcast is evidence based, new research may develop and recommendations may change. UNLOCK THE SECRET TO SLEEP FREE LIVE SLEEP MASTERCLASS Resources (may contain affiliate links) MY FAVORITE SLEEP MASK

 You've restricted your calories to the point of hunger, and you're a familiar face at the gym. But you're still struggling with unwanted weight. Could sleep be the answer? Stay tuned to learn more about maintaining a healthy weight by improving your sleep.     I'm Dr.Vickie Petz Kasper. I practiced obstetrics and gynecology for 20 years until I landed on the other side of the sheets as a very sick patient. My health was out of control. My doctor challenged me to make radical changes through lifestyle medicine. Now I feel great and I want to help you make changes that make a difference. Healthy Looks Great On You podcast takes you to mini medical school so you can learn the power of lifestyle medicine. If you're ready to take control of your health, you're in the right  place. Whether you're focused on prevention or you're trying to manage a condition. I'll give you practical steps to start your own journey toward better health because healthy looks great on you.   This is Episode 161 Importance of Sleep and Weight.   It doesn't seem fair. You eat less than others and exercise more, but you've still got an unwanted spare tire around your belly. If you've checked all the boxes and can't figure out what's wrong, maybe it's time to go to bed and get some good quality sleep.  Did you know that there are studies that indicate as much as a 40 to 55 percent increased risk of obesity associated with short duration of sleep and this is true for night shift workers as well. Of course, there are other factors that contribute to excess weight gain, but poor sleep is an often overlooked contributor that keeps you from reaching your healthy weight goals. Despite your best efforts, the risk of metabolic syndrome is increased by three fold by poor sleep. In today's episode, you'll understand the sleep weight connection, assess your current sleep quality, and implement science backed strategies to improve sleep and start making habit changes to your sleep that affect your diet and activity level. Wow! It looks like sleep may be the secret ingredient that ties it all together. Now, am I saying you'll lose weight if you have good quality sleep?  Sorry, but no. But what I am saying is that if you don't sleep well, your chances of struggling with obesity are increased.  And that goes for children as well as adults.  If you missed the previous episodes on sleep in this series, I'll put links in the show notes. And if you want practical steps to help improve your sleep, register for my free live Sleep Masterclass. I'll put a link in the show notes. Because if you improve your sleep, you'll have more energy, improved mood, and maybe an easier time controlling your weight.  If you're worried about the health consequences of belly fat such as type 2 diabetes, cognitive decline, heart disease and depression, then don't get stuck in this cycle of frustration. Struggling, without seeing any progress, takes a toll on your mental health and emotions.  Let's start by going to mini medical school to meet the hormones that control appetite. Gherlin is the hunger hormone. Think of it like a lead foot on the gas pedal going full speed ahead. Leptin is the counter hormone that controls satiety, which is a signal to your brain that you've had enough and you're satisfied. So this one pumps the brakes. Gherlin's job is to tell you, I'm hungry so that you eat. Most of it's produced in cells that line the stomach, which makes perfect sense, that the sensor would be in the gut. It then travels through the bloodstream to the brain, where it turns on receptors in the hypothalamus. Now this is the central control center for hunger. And that stimulates the release of neuropeptide Y which increases appetite and also decreases energy expenditure to conserve calories. Now, levels of ghrelin should rise before a meal and drop off after you fill your belly.  Makes sense, right? But get this, when you don't get enough sleep, even for one night, ghrelin levels increase by around 20%. So, sleepyheads  have a foot on the eating accelerator and experience increased appetite. And here's the deal. It's not an appetite for broccoli. It actually makes you crave calorie dense foods, like cookies.  And when the rhythm of ghrelin levels gets out of whack, you experience hunger at inappropriate times. Kinda like running a red light, except instead of getting a ticket, the needle on the scale is your fine. Not only does this create a situation like so many functions in the body, it creates a cycle. You don't sleep, so your body makes more ghrelin. More ghrelin means more hunger and more cravings. More calories means more weight gain, and guess what that can lead to? Poor sleep quality. Boom. The cycle feeds itself. Pardon the pun.  If I could give you one piece of advice to help arrest this cycle, I'd say you need a regular sleep schedule. And yes, I know it's not easy.  That's why I'm offering a free live sleep masterclass to help you get adequate sleep and maintain normal ghrelin levels to stabilize your hunger.  Just go to my website, www. healthylooksgreatonyou.com and in the search bar, type in free live.  If you're trying to achieve a healthy weight, you absolutely need to eat whole food that's nutrient dense and you need to increase your physical activity. But don't neglect a good night's sleep to balance hunger.  Now, let's pump those brakes and talk about leptin. You probably aren't going to like this, but the word leptin comes from the Greek word leptos meaning thin. And here's the deal, you can be thin and be very unhealthy. So anytime I talk about weight and health, the focus is on health. But the reality is that leptin is secreted by adipose tissue. So the more fat cells you have, the more leptin your body produces. To try and control food intake and like gherlin, it travels through the bloodstream, crosses the blood brain barrier and binds to receptors in the Hunger Center, the hypothalamus, it depresses appetite and increases energy expenditure, which has a big impact on metabolism.  Great. So what I'm saying is that if you have more fat cells, your body will produce more leptin and tell your brain, "Enough is enough." Yeah, but that's only if things are working as designed.  Lack of sleep can reduce leptin levels by 20%. So now you've got a compound effect of 20 percent more hunger hormone and 20 percent less fullness hormone, and you know what's bound to happen. Also, chronic sleep deprivation can contribute to leptin resistance. So that even when levels are normal or even high, the brain's sensitivity is decreased. So now the brain thinks you need more calories. And the drive to eat more calories usually sends you to the pantry for snack foods rather than a craving for fruits and vegetables. This hormone imbalance is a perfect storm for weight gain. All of this is an intricate part of the circadian rhythm. A system in equilibrium relies on consistent, good quality sleep and not getting the Z's you need. may sabotage your weight loss plan.  One tip is to be sure and get morning light exposure. This helps make sure that your internal clock starts working properly. Producing and secreting melatonin at the appropriate times  You see, the whole sleep cycle is regulated by melatonin, and melatonin secretion is controlled by light. So, exposure to light at night suppresses melatonin, and the normal rhythm is thrown out of balance by an irregular sleep schedule. But here's the deal. Melatonin also has an effect on metabolism. Melatonin is released from the pineal gland and it sends signals to the adrenal glands to regulate cortisol. The levels of cortisol are supposed to be highest first thing in the morning when you wake up, and that's why you're hungry. And you should eat a healthy, carbohydrate breakfast like oatmeal.  Levels are supposed to be lowest at night, but a poor sleep pattern can result in elevated cortisol levels in the evening, and that can cause an increased appetite, especially for foods high in fat and sugar. You know, the ones that taste yummy but aren't good for you. And of course, this is associated with increased belly fat, which is terrible for your health. It also interferes with glucose metabolism. And what can happen is a stress eat sleep cycle that is broken is really hard to fix.  But wait, there are even more issues linked to weight and sleep. Sleep deprivation causes your body to be significantly less sensitive to insulin. If you want more information on type 2 diabetes and how insulin works to move sugar out of the bloodstream and into cells where it can be used, I'll put a link in the show notes to that episode. But when the body doesn't respond to insulin, the pancreas responds by cranking out more. This promotes weight gain in general, but belly fat in particular. And it increases the risk of type 2 diabetes.  Another hormone affected by sleep, and important in healthy weight, is growth hormone. Most of it's released during deep sleep, so if your sleep quality is not good, Then you never get to that deep sleep cycle, and therefore your body makes less growth hormone, which promotes fat burning, maintenance of lean muscle mass, and raises metabolism. So, without enough growth hormone, you can maintain the same weight, but your body composition may shift towards a higher percentage of fat and less muscle.  You might want to keep track of your sleep to evaluate how well you're sleeping. And quantity and quality are important. For example, you may sleep 8 hours a night, but if you never get to that deep sleep, then you're not making the growth hormone you need. What can make you do that is alcohol. Alcohol may help you fall asleep, but it prevents you from getting into that deep sleep. And many sleeping medications do the same thing. So, it's important to focus on not only the quantity, but the quality. But here's the deal, without the quantity, you never get to those five to six cycles of sleep that you need to go through before your body gets into the deep sleep. So, it's all very important. And it may help you to track your sleep to see how you're doing. If you'd like a free sleep tracker blueprint. Then just show up  to my free live sleep masterclass. You can sign up the link in the show notes.    Thyroid hormone levels can be affected by sleep too because of the reduction in Thyroid Stimulating Hormone, or TSH, which is released from the brain to tell the thyroid gland how much T3 and T4 to make. When thyroid function is low, the metabolic rate slows, fatigue increases, and weight gain can occur.  In one episode, I referred to sleep as the mood mechanic. I'll put a link to that in the show notes as well, but that's because sleep deprivation affects the reward centers in the brain where dopamine lives. And look, we gotta have dopamine in our brains. We'll do anything to increase the levels, and that can result in using food as a way to satisfy the need. In addition, serotonin levels are lowered with poor sleep and that can cause unhealthy carbohydrate cravings. And what about sex hormones? Well, testosterone can decrease by 10 to 15 percent in men due to poor sleep for a week. And this can reduce muscle mass and increase fat storage. And in women, estrogen and progesterone imbalances can occur and that also affects fat storage, especially after menopause. And it also lowers metabolism. If you've tried really hard to lose weight, remember, diet is far more important than anything, including exercise. Of course you need a healthy diet and activity for optimum health, but healthy sleep should also be considered part of a healthy lifestyle.  Good sleep habits means keeping a regular schedule, timing light exposure because that's what controls melatonin secretion and that gets the whole ball of wax rolling, but also having a good environment to sleep. You need a comfortable, uncluttered place to sleep, and think cave, cool, dark, and quiet. And, of course, those screens emit blue light, and that suppresses melatonin secretion and can interfere with your sleep.   Also be mindful of the things that you eat and drink, like caffeine and sugar and salt. All of these things can affect your sleep. But, new habits aren't always easy to form, and old habits aren't always easy to break. If you'd like to learn more, join me for my free sleep masterclass. It'll be live on March 3rd, 5th, and 8th. We'll look at six surprising reasons you're tossing and turning and what to do about them. I'll help you make small, sustainable changes to improve sleep and maintain a healthy weight. Because healthy looks great on you.    RESOURCES: Free Live Masterclass - 6 Surprising Reasons You're Tossing and Turning The Risky Business of Poor Sleep Sleeping Pills and Potions The Mood Mechanic - sleep Sobriety and Sleep with Casey Davidson Type 2 Diabetes Why is Sleeping So Hard The information contained in this podcast is for educational purposes only and is not considered to be a substitute for medical advice. You should continue to follow up with your physician or health care provider and take medication as prescribed. Though the information in this podcast is evidence based, new research may develop and recommendations may change

Have you ever thought having a drink helps you relax and sleep better? Stay tuned to learn more about how alcohol affects your sleep, other aspects of your life, and what you can do about it. My guest today has been featured on NBC News, Good Morning America, The New York Times, NPR, CNN, and Huffington Post. Stay tuned. You're in for a treat.    I'm Dr.Vickie Petz Kasper. If you're ready to take control of your health, you're in the right  place. Whether you're focused on prevention or you're trying to manage a condition. I'll give you practical steps to start your own journey toward better health because healthy looks great on you.  Today I have a special guest on the Healthy Looks Great On You podcast. I have Casey Davidson from Hello Someday Coaching, and she is a sobriety coach for women. And on her website, she particularly says That she can help you sleep through the night and wake up rested. So welcome Casey.   Casey: Oh, thank you. I'm so excited to be here.  Dr. Vickie: Well, you know I'm doing a series right now on sleep and I definitely talk about how alcohol affects sleep and I know a lot of people think taking a drink helps them relax and go to sleep, but I'd love to hear your insight on that.   Casey: Absolutely. Well, alcohol is really terrible for your sleep. It's, it's this weird combination of both a depressant and a stimulant. So once you drink even as little as one drink for women, it really impacts your sleep quality, there have been studies done that even a small amount of alcohol impacts your sleep. So for women, which is one drink, it decreases your sleep quality by 24 percent and anything more than one drink for women decreases your sleep quality by 40%. So  it's really incredible.   Dr. Vickie: And do you think women notice that or they're just feeling the effects of poor mood and maybe fatigue and they don't even realize that's what's contributing? Casey: I think it depends. I used to drink quite a bit. I was kind of the woman who was working in corporate and had two little kids and came home and opened up a bottle of wine when I got home to cook dinner. And I actually was drinking about a bottle of wine a night most nights of the week. So anyone who drinks like I did typically wakes up at three in the morning, feeling just crushing anxiety, your heart racing, and have trouble going back to sleep. I think anyone who doesn't drink the way that I drank will notice when they stop drinking how good they feel and how good they sleep without alcohol, even if it's just one or two glasses at a time. Dr. Vickie: And since the pandemic particularly, we've really seen an increase in the amount of alcohol  with men and women and so you have particularly targeted the mommy wine culture. So, can you tell us a little bit about that?  Casey: Absolutely. I mean what's interesting is the biggest increase in binge drinkers right now are midlife women with the highest  socioeconomic status. So we have been sold throughout our lives the idea that wine is sophisticated and it helps us relax and it helps us connect. And there have been some really interesting articles in the Atlantic, for example, they wrote about how stress drinking has a divide. And so women drink to relieve stress significantly more than men. A lot of the marketing that has gone in the alcohol industry is targeted to women because they need to increase their market share and their bottom line. And starting 20 years ago, mothers in in particular were targeted. So you will even see, bottles of wine with the names, "Mommy Time Out." And, you know, there's, "Skinny Girl Vodka," and "Mommy's Little Helper." Wine is is really the modern woman's steroid. And so we get used to drinking on a regular basis. more and more and more. And when I was a new mom, I felt like drinking was a way that I could reclaim some portion of of my pre kid personality.  I was no longer having a lot of time to see my friends or go to the gym or go kayaking or hiking. So I could drink and I could multitask, right? So I could drink and play Legos. I could drink and play Candy Land. And a lot of motherhood is pretty monotonous and difficult, and it sort of becomes your main reward.   Dr. Vickie: That's so interesting and marketing really works. I am excited that recently the Surgeon General has come out with potentially putting a cancer warning on alcohol because there are a lot of new studies showing that even a small amount can increase the risk of cancer. There was a season where we thought drinking a glass of red wine every day was actually good for your heart. And that has been really questioned. Casey: It's been completely disproven. And a lot of those studies were actually sponsored by the alcohol industry.  I remember the French paradox, out on 60 minutes and this is decades ago, but the idea that people who drank alcohol in moderation were actually healthier than those who didn't drink at all. Turns out the study was completely flawed. The people in the control group, meaning didn't drink at all, didn't drink largely because either they used to drink a lot or they had medical issues to start with.  But that idea was promoted and took hold. The American Cancer Society finally came out a few years ago saying no amount of alcohol is healthy, that alcohol is linked to seven different kinds of cancer. Drinking. three glasses of wine or three drinks a week for women increases your risk of breast cancer by 15 percent and anything over that increases another 10%, every additional glass of of wine, which completely counteracts the idea that one drink a day for women is perfectly healthy. The truth is it's not. but I don't know if when I was drinking that would have convinced me to stop.   Dr. Vickie: Well, that's interesting because we have seen a cultural shift. There used to be  events where there wasn't alcohol served and that's becoming less common. I think that the drinking culture has really exponentially increased. So if it wasn't the health risk that would have made you stop, what was your motivation?   Casey: Well, I have to say that I was always a drinker, ever since I got to college. I joined the women's rugby team where binge drinking was celebrated. And then I used alcohol to shut off my brain. I was very much a gold star straight A girl who had a lot of fear of not doing well. When I drank, I could let all of that go. So  drinking for me was fun. It was actually part of my personality. I felt like it was sort of integral to  the type of person I was and stopping drinking completely was my worst nightmare, literally my worst case scenario in life. So  I thought for a very long time that I needed to get ahold of my drinking, that I needed to be able to moderate more successfully so that I would never have to stop completely.  And,  the more I tried to moderate, meaning I made all the rules, like I'll only have two drinks tonight. I will only drink beer because I like red wine better. I will only drink when I'm home. So I won't be out of the bar. I'll only drink when I'm out. Cause I go out less often. The more I tried to do that, the more I realized that it was not working at all. All of my rules, I could not successfully drink less on a consistent basis. Or if I did, I was super irritated and white knuckling it. And at the same time,  my anxiety was off the chart. I would wake up with this sort of low grade hangover every day. I would have to overcompensate to fit in everything I needed to do to still get, you know, the straight A version of an adult in a lot fewer hours. I started listening to podcasts and started reading books and joining groups. And then finally decided to take a longer break from alcohol.I got to 100 days and I felt so much better. I decided to extend it to six months and then a year. And once it got to a year, I was like, you know what? I think I'm done drinking, because  I realized that I didn't need it and that I felt so much better and happier without it. Dr. Vickie: That is so interesting. And I think that's true of so many substances, even something like sugar. You don't realize how bad it's making you feel until you can get through that period where you get over your cravings and realize how much better you feel without it. But it sounds like to me that you had a real identity shift. With drinking, denial is a huge part of the process. And so it's interesting that you just were listening to podcasts and now you are a coach for other women.  Casey: I think the shift is really changing throughout society. It's, it's starting with the younger generation. So Gen Z is the leading factor in the sober curious movement. They drink 30 percent less than their parents or grandparents did at the same age. Millennials are also on board with being sober curious, which means  considering what your life would be like without drinking, taking periods of time, alcohol free, trying non alcoholic beer and wine, or just trying to drink more mindfully. The older generations, I'm Gen X, who sort of came into adulthood with the idea that red wine was good for your heart. And Baby Boomers are the absolute biggest drinkers. So now it's more normalized to do dry January, to do dry July, to stop drinking for a period of time. And people don't question it as much as they used to. Whereas for a long time, I would say 10 years ago, if you took a break from drinking  and you were a drinker, people would pretty much be like, what's going on?  Do you have a problem? Are you pregnant? Just have one. You need to relax. We'll have more fun. Like  there there was a lot of pressure to keep drinking.  Dr. Vickie: I agree with that. So, what would you say to a young woman, a young mom, or even anyone else in another range of age to get started if they are sober curious?    Casey: I always encourage anyone who's thinking about this to try to take a longer break from drinking. When you are drinking, it becomes a habit and it becomes an emotional practice in terms of how you connect with your friends or your spouse or how you hang out with your colleagues or bond with other mothers. And you don't realize how much it impacts every aspect of your life. Whenever you drink alcohol, it spikes your dopamine really high. And so your body actually regulates your normal level of dopamine, your happy hormone lower. So even if you just drink twice a week, you are less happy than you would be if you were not drinking at all. It messes with your mood regulation. So you are less emotionally stable than you would be, if you weren't drinking at all. It impacts your energy and your ability to work out. It messes with your sleep. So taking 30 days off drinking  is a really great way to evaluate how alcohol is impacting all the the aspects of your life, You will notice just in one month that you have less brain fog, that you have more energy, your skin will be brighter, your eyes will be brighter. You will sleep better. So there are all these benefits to it, but you will also realize that you can go through a Friday night without drinking and that you can hang out with your partner and have a date without drinking and that it's still good. So that's a practice to bring awareness to all these beliefs we have about alcohol. And in my coaching practice, a lot of the approach is to look at it like habit formation and break that. So the idea of keep the ritual, change the ingredients. There are fantastic non alcoholic beverages out there. there's non alcoholic beer that is, you know, taking the world by storm. There is is non alcoholic Prosecco. There's all these non alcoholic drinks, mocktails that you  will see all around you. And then you can institute new habits. How do you want to wind down at the end of the night? , If you're stressed, if you're lonely, what are other ways to meet those needs? And you will learn something about yourself if you do that.   Dr. Vickie: That's so powerful. And I think self discovery is a huge part of it, but I have to say, I'm glad you brought up dopamine because I always take my listeners to mini medical school. So what I want you to know about dopamine is that it affects the pleasure center of the brain, and it is in the exact same location as the pain center of the brain. When you're using any substance, and that dopamine level starts to drop, you experience extreme discomfort without the substance. And so, it's a weird upside down balance of, you're drinking to increase your dopamine levels, but then you have to drink because your dopamine levels go down so low and dopamine is a huge part of addiction. And I just want to ask you that, are we talking about addiction? Because you talk a lot about a dry period, an alcohol free period. What if someone can't stop? Casey: There are are different levels. of using and withdrawing from a substance. In medical terms, it's called substance use disorder and there are variations of mild, moderate or severe. What I love about the sober curious movement is anyone can decide to take a break or drink less or evaluate the way that alcohol is impacting their life and their social life. And  it is good  and you will learn something and there's was no judgment around it. Now, if you are drinking more often or more heavily, it is hard to take a break without some sort of support. So I actually stopped using sober coach. I worked with her, emailing her every day.  A lot of it was the block and tackling of, I'm having an awful day at work. I really want a drink. And her kind of being like, all right, you don't have to drink though. You can go home and you can cuddle up with your kid or watch a show or go for a run or whatever it is. Just that encouragement to to get through those cravings and the ideas of of like what do I say to people? What will they think if I don't drink? How will I have a night out with my husband? A lot of this is sort of just day by day getting through those, those moments when you would drink.  Withdrawal, if you are physically addicted to alcohol, is incredibly dangerous. So, if you're at the point where you are physically addicted or you are worried about it beyond, I had a lot of hangovers, you really should work with a medical professional for a detox because it can be fatal. Dr. Vickie: I'm glad you brought that up. But I do think dealing with those triggers and cravings is so important and I love that you mentioned using alternative ways to deal with the things that are going to set that trigger off. Do you have any top five suggestions on winding down or mitigating that? Casey: What's interesting is in the beginning, the biggest trigger is hunger, which is kind of of funny and counterintuitive. So when I'm working with women and they are taking a a break from drinking, they're going from day one to day five to day seven to two weeks, I really encourage them to set an alarm for 3:30 or four, to, eat something with protein. So you are not going into the witching hour or getting dinner or driving home from the office when you are you are hungry. Cause that is a huge trigger to drink. The other thing I really encourage women to do is to get all the alcohol out of the house. So you can talk to your partner about this. I mean, our partners support us in many things. When I stopped drinking, red wine was my sort  of kryptonite. So I told him I needed no wine at the house because I really love drinking. And I knew it would be hard for me, like the elephant in the room, just constantly wearing me down. So he drank beer. We just just got all the wine out of the house. So that is sort of a visual cue seeing alcohol around you that triggers a craving to drink. So if you get rid of the visual cue and and you get rid of the ability to have that quick reward, meaning grab a  bottle, grab a drink, open it and have it hit your bloodstream. That gives you the chance to move through it. I mean, most cravings really only last 20 minutes. You can time them. Like I really want to drink, you eat something, you distract yourself. You can time when that craving goes away. So I would say hunger, getting the the visual cues and the easy access to alcohol out of your house, your; your visual field. And then  also identifying why you want to drink. So  if you  are just taking a break and you're not used to it, I always tell women, if they tell me they don't have a craving to drink in the first two weeks, like I won't believe them. It just doesn't happen. So in the beginning, you really need that physical break from being able to hit that reward.  But after that, it's emotional most of the time. So it's  really important to lower the bar and to stay away from stress and overwhelm and drama. But when you  want to drink first thing, eat something. But the second question is why? Why do you want to drink? Are you bored? Are you resentful? Are you irritated? Are you lonely?  All of those things you can solve for in different ways. And once you identify the emotion of why you want to drink, maybe you want to celebrate and want to take it even higher, then you you can problem solve for other ways to meet that need.   D.r Vickie: I love that. That's really impactful. Those are some very practical steps that people can take. And I will just tell you the same could be said about chocolate chips. If I've got chocolate chips in the pantry, they're calling my name and I'll go in there and have a little handful. But if I don't have any chocolate chips, the pantry, I'm not going to eat chocolate. Availability is huge, whether it's snack food or alcohol or anything else. We call those self binding techniques. And they work. They really do work, but they don't work in isolation. You have to implement these other things. And so tell me about the benefit of having a coach. Is this a one on one coaching that you do? Do you do group coaching?  Casey: Yeah, I actually I did one on one for many years. I worked with over 150 women one on one. And then I have an online program. It's called the Sobriety Starter Kit that basically takes my one on one format and and practices and puts it in an online program that you can access and have in your back pocket at any time. It's designed to take women from day one to 106 months, a year and beyond, and give them the tools to do that. As part of that, I have an online community where I'm in there every single day and I  do group coaching as part of that as well. So, it's really important to realize that you are not alone in this and have really practical and positive and  empowering ways to reframe your habits and your thinking about alcohol to make those changes.  Dr. Vickie: The power of community cannot be overstated. No matter what you're dealing with, the power of community is so important.  Well, I am so excited to know about your business and your coaching. And I'll put the links to all of that in the show notes so that any of our listeners can check that out. And I appreciate you sharing all your words of wisdom with us.  Casey: Thank you so much, Vickie,  I'm happy to be here.   Dr. Vickie: Wow. Wasn't that fantastic? If you are sober curious and you are interested in checking out Casey Davidson's website, you can find her at Hello Someday Coaching. She offers her sobriety starter kit. She has a podcast and lots of resources on her blog. So if you're interested in cutting back on your drinking, then this is a fantastic resource for you. Check out the link in the show notes.  If insomnia is more your problem, then you're going to want to check out six surprising reasons you're tossing and turning. That's my upcoming free live sleep masterclass on March 3rd, 5th and 8th. Registration is required and there's a link in the show notes or you can go to my website.     RESOURCES: Hello Someday Coaching with Casey Davidson Hello Someday Podcast Six Surprising Reasons You're Tossing and Turning The information contained in this podcast is for educational purposes only and is not considered to be a substitute for medical advice. You should continue to follow up with your physician or health care provider and take medication as prescribed. Though the information in this podcast is evidence based, new research may develop and recommendations may change  

 You're at the end of your rope, so you head to the pharmacy for the help you so desperately need to sleep. But wait, you aren't sure if it's safe, if it works, and if there's a better way.  Stay tuned to learn about the benefits, side effects, and risk of sleep aids.   I'm Dr.Vickie Petz Kasper. If you're ready to take control of your health, you're in the right  place. I'll give you practical steps to start your own journey toward better health because healthy looks great on you.  This is episode 159, Sleeping Pills and Potions. What works and what doesn't. You know that poor sleep is associated with heart disease, cancer, diabetes, obesity, immune dysfunction, high blood pressure, anxiety, depression, fatigue, irritability, and good grief, I could go on and on. So, taking something to help you sleep sounds like a good idea, right?  Today, we'll discuss what you need to know before you go and get a prescription, supplement, or over the counter sleeping aid. Look, we have to sleep. Our very lives and health depend on it. But the struggle is real. Insomnia is one of the most common symptoms people go to the doctor or health care provider for treatment.   And what if I told you that good sleep is possible without medications? Well, it is. In fact, the first line treatment recommended to treat insomnia is not medication. The standard recommendation for managing insomnia is to eliminate things that go bump in the night and keep you awake.  Or, to treat underlying diseases that disrupt sleep. It's not recommended to start with behavioral therapy or medications until these other things are maximized. Ha! But good luck with that. If you go to your primary care provider and you don't get a prescription, I'll buy you a cup of coffee and we can both stay awake.  And, if you think you need to see a specialist, then you'll probably get to spend the night in a sleep lab hotel hooked up to a bunch of wires and you may get answers, like, a CPAP, and that's important if you have sleep apnea, but if not, you might not even hear from them. No wonder you're looking for a good solution to sleep.  And though medications are not the first line recommendation, that is the topic of today's episode. So let's get to it. We're going to start with prescription medications, then we'll talk about over the counter medications and wrap up with supplements.  There are three classes of drugs approved to treat insomnia. Benzodiazepine receptor agonist, histamine receptor antagonist, and melatonin receptor agonist. Listening to all that medical jargon may be sufficient to put you to sleep. But wait, let me explain. You'll understand more after we go to mini medical school today and learn about receptors.  These are made up of proteins and they receive chemical signals that produce a response.  Let me give you this analogy. You've got a lamp sitting on an end table, but it's not plugged in, so there's no light. And when you stick those two prongs into the socket, behold, now you can sit and read. And that's kind of how a receptor works. The plug fits into the plug in. So an agonist is like the plug. It fits. It turns it on. It lets the electricity flow.  But, if you had a toddler in the house, you might want to plug in one of those little plastic things so he doesn't stick a butter knife in there and get shocked. So that would be an antagonist.  Okay, now wake up and pay attention. We've got three classes of drugs to look at. Benzo receptor agonist and melatonin agonist. That plug in and histamine receptor antagonist that block the plugin. And then there's another category called other. We'll just call that the clapper, you know, clap, clap. And the light comes on, clap, clap, and the light goes off.  There are eight drugs in the benzodiazepine receptor agonist family. And the first five are about my age, you know, born in the 60s. They are Estazolam, which is Prosom, Florazepam, which is Dalmane, Quamazepam, which is Doral, Temazepam, which is Restoril and Triazolam, which is Halcion. Now the millennials aren't benzos, but they're still benzo receptor agonist. And you know, this generation got way more complicated spelling their kids' names, so I'm probably gonna have to sound them out like a first grade teacher on the first day of school.  Eszopiclone is Lunesta, Zaleplon is Sonata. Zolpidem is Ambien.  Those older drugs are crankier and cause more dependence although Restoril is the nicest in the category. There are other benzos which are technically prescribed for anxiety and  some people do use them to help them sleep. Do they work? Here's what the data says for the old guys. They help you fall asleep faster. A whole whopping 10 minutes faster. And they increase total sleep time by half an hour to an hour. That's it.  What about risk? Well, they make you sleepy, which is kind of the point, but also they can make you dizzy, which can make you fall if you get up and go to the bathroom during the night. And if you mix them with opioids, the reaction can be fatal.   Now, the younger guys function about as well as the older ones, but they have shorter half lives, so their effects don't wear out their welcome so much with daytime grogginess. And they aren't so deadly when socializing with opioids. But rarely, they do some bizarre things like compel you to shop or gamble in the middle of the night. All for 10 minutes faster to go to sleep and half hour to an hour longer sleeping.  Okay, clap on, clap off, let's talk about the other drugs.  These are dual orexin receptor antagonists.  Affectionately known as D O R A or Dora.  The first one is Suvarexant, which is called Belsomra. The next one is Derodorexant, which sounds a lot like deodorant to me, and that's exactly what I'm gonna call it because the brand name is Quviviq. And finally, there is Limboxerant, which has a really cool brand name, Dayvigo.  What? You've never heard of any of these? Well, that's probably because they're slightly less effective than the other drugs. They help you go to sleep seven minutes faster. But the main side effect is sleepiness, and people generally say they slept better. The next topic in pharmacology class in mini medical school is the histamine antagonist. You know, the little plastic thing that goes in the wall socket so your toddler doesn't.  Doxepin is a tricyclic antidepressant that functions this way, and even in low doses it causes the desirable effect of drowsiness. So, it's approved for the treatment of drowsiness deficit.  Unfortunately, there are some drugs it doesn't play nice with. But, it does increase sleep time by Drum roll please! 25 to 30 minutes. Womp, womp, womp. And, it helps people stay asleep toward the end of the sleep cycle.    And I think this underscores why one size does not fit all and prescriptions should be customized for individual needs.  The last class of drugs approved for the treatment of insomnia makes a lot of sense.  Ramelteon is a melatonin receptor agonist and the brand name Rosarem, get it? REM, R E M, as in rapid eye movement sleep. It's got a good mechanism of action, a good name. Problem is, it doesn't work any better than placebo. So, you can skip the potential for fatigue, nausea, and worsening of liver disease and just take a sugar pill.  So, am I saying it doesn't work at all? Of course not. Why would it be approved if it didn't work? Well, it's not in Europe, but it does work to lengthen sleep time by a grand total of seven minutes. And I don't know about you, but it's going to take more than seven minutes to get rid of the bags under these eyes.  So that's the gamut of drugs approved for the treatment of insomnia in the United States. But wait, there's more. Just because the FDA doesn't approve something for a particular indication, that doesn't mean that doctors can't prescribe it. And sometimes, off label prescribing is a really good thing, though it's a set up for a knock down, drag out fight with your insurance company for coverage. In addition to using the antidepressant Doxepin, many doctors prescribe other antidepressants for sleep. Things like Amitriptyline and Trazodone, even though the American Academy of Sleep Medicine advises against it because of side effects and no data showing that it works. Now, I always recommend that you consult with your health care provider regarding your medications. Always, always, always.  But, I also recommend that they consult with up to date society recommendations and guidelines. That's just fair. And while they're at it, they should look at the potential adverse reactions. So, now maybe you've decided to skip the copay and just help yourself to the sleep aid aisle of the pharmacy. You could even ask the pharmacist to guide you, and I recommend that. There are two over the counter medications approved to treat insomnia. They are diphenhydramine, commonly known as Benadryl, and doxalamine, commonly known as Unisom. Side note, over the counter medications are regulated  FDA, And both of these drugs are histamine blockers. Therefore, all of the fun side effects that come with that, like dry mouth, GI distress, dizziness, trouble emptying your bladder, and of course, sedation, which is the desired side effect. These medications are often combined with things like Advil or Tylenol with an added P. M. at the end, so you know what's in store for you. And here's what's in store for diphenhydramine. 8 less minutes to fall asleep and 12 more minutes of sleep. And for doxylamine, there's no data available. That's it. That's what we've got. So, maybe now you've decided just to take matters into your own hands and look for a supplement. And because you've listened to my previous podcast episode about dementia, you're gonna skip right over the Prevagen, right? Promise me. Now, in the supplement section, you're going to walk in understanding that claims, concentrations, and ingredients are not guaranteed. They're not regulated. They are, generally speaking, considered safe and ineffective. You heard that right. Safe. And ineffective. But what about melatonin? You swear it works, but does it?  Maybe. It is sedating in about 10 percent of people and in everyone else, it shifts the sleep phase. So, there is a place for that such as jet lag, and I have an episode on jet lag in the show notes.  But even though it may help you drift off to sleep, it probably isn't going to help you stay asleep. The half life is less than an hour, and in some people it causes stomach cramps, irritability, and even depression. It's best used in combination with other things that regulate your circadian rhythm. More to come on that. But a big one is light. And so this probably would be a great time to tell you about some exciting news I have for you. I have an upcoming series of live webinars to talk about six hidden things that keep you tossing and turning at night.   And soon you'll have access to an online course called Unlock the Secret to Sleep, your personal sleep solution. I have been working so hard on this for so long that I cannot wait to share it with you.  I want to help you reset your sleep and get your Z's. Now there are other supplements labeled as sleep aids and most of them again are safe and probably not effective. The exceptions on safety are kava and valerian root. Both of those have been associated with liver damage. Now it's rare, but it's very serious. Other things you might find on this aisle are chamomile, Glycine, Gryphonia, Hops,  , Kava, L theanine, Lavender, , Passionflower, Nightshade, Skullcap, Strymonium, Tryptophan, , and Wild Jujube Seeds.  They're all equally effective and work every bit as well as a sugar pill, but hey, sugar pills can have powerful placebo effects. And one last thing I want to mention, and that is cannabis. Bottom line is there's not enough research to say one way or another, whether it works. It does have the potential for addiction and it's not legal everywhere. So there's that.  But also it's a problem that if you quit, you'll likely experience sleep disturbances that can last for several months.     The bottom line is, I want you to know that you shouldn't have to choose between serious health consequences of poor sleep and the side effects and risk of sleeping pills and potions.  If you suffer from insomnia, I do encourage you not to stop any medications without medical supervision and to have an honest conversation with your doctor. And if they want access to my resources, just give them my email address. I'm happy to share and they're 100 percent legit, but if good sleep eludes you, I want you to know while there's no magic pill for perfect sleep, there is a proven path to natural, restorative rest that can transform your life. Imagine waking up energized, focused, and ready to tackle your day without relying on sleeping pills or potions.  Are you tired of tossing and turning at night? Desperately wishing for deep, restful sleep?  I'm hosting two exclusive live webinars where I'll share my evidence based approach to achieving consistent quality sleep. Join me on March 3rd or March 5th to discover how to fall asleep naturally. and wake up refreshed, practical strategies to boost your energy and mental clarity, and solutions to common sleep challenges that keep you awake at night.  Plus you'll get a chance to ask your most pressing sleep questions during a live Q& A session. So don't miss this opportunity. To revolutionize your sleep. Click the link in the show notes to save your spot now. Registration is required. And make sure you're on my email list to receive exclusive pre webinar insights and special bonuses. Your journey to better sleep starts here. Sign up right now and let's transform your nights and supercharge your days.  Because good sleep is crucial for good health and healthy looks great on you.   RESOURCES: FREE, live sleep masterclass registration Jet Lag Does Prevagen work? Why doctors prescribe a pill Meet Aunt Edna - Your holiday survival stress guide

  You know that poor sleep leaves you dragging through the day, feeling drained and foggy brained, and more than a little bit grouchy. But did you know that poor sleep can be deadly? Stay tuned to learn about seven serious diseases linked to poor sleep  I'm Dr.Vickie Petz Kasper. Healthy Looks Great On You podcast takes you to mini medical school so you can learn the power of lifestyle medicine. If you're ready to take control of your health, you're in the right  place. This is episode 158, The Risky Business of Poor Sleep, Seven Serious Diseases.  You know you need to get a good night's sleep.  You want to rest and wake up feeling refreshed and restored, but it's not that simple for everyone. Even though sleep is essential for life, chronic insomnia affects 30 percent of adults, and half of all people experience some degree of insomnia during their lives. So if you struggle to sleep, you certainly aren't alone. But, before you start planning a zombie party for all of your friends who are raring to go long after bedtime, let's take a look at the impact on your health. And, spoiler alert, it ain't good for ya.  Not only does poor sleep affect the quality of life and emotional well being, it's associated with an increased risk of seven serious diseases. I mean, it's bad enough to slog through the day sleepy, irritable, and feeling blah, but people with significant insomnia tend to have a shorter lifespan.  I mean, if they know Jesus, they can sleep in heavenly peace, but in the meantime, it's best to maximize restorative sleep because of the impact on health.  And before you reach for the medicine bottle or go shopping down the supplement and sleep aid aisle, you're going to want to stay tuned to this podcast because next week we're going to break down all the pills and potions. But this week we're going to talk about what the following conditions all have in common: heart disease, , type 2 diabetes, depression, obesity, Alzheimer's dementia, immune dysfunction, and certain cancers. And you don't even need to go to mini medical school to guess that poor sleep increases the risk of developing all seven of these serious diseases. Good sleep is crucial for good health.   I know, I know, you get it. You know sleep is super important. You want to sleep. You've tried to sleep, but you can't. I hope you know, I feel your pain. I've been there and I understand the frustration of going to bed and knowing you're not going to sleep. That's why I've created some resources for you. Head on over to my website, www.healthylooksgreatonyou. com and grab "Turn Off Your Mind and Sleep."  It's a free downloadable tip sheet. It's not a cure, but it's a start. And then in March of 2025, I'll be doing a series of live webinars called " Six Hidden Reasons You're Tossing and Turning." Then in the middle of the month, I'll release my online course: "Unlock the Secret to Sleep" to help you get the Z's you need. And if you take advantage of any of the free resources on my website, you'll automatically be subscribed to get every episode of this podcast, plus all those bonuses right in your inbox. And you'll be the first to know about additional opportunities to improve your sleep and health.  Now last month, I did a series of podcast episodes on dementia and now I'm transitioning to sleep. But before we exit this road Let's take a look at the intersection between brain health and sleep. I've already given you the list of seven diseases associated with poor sleep, and so this is not in order, but logically I thought we would discuss Alzheimer's dementia first. And if you missed the series, there are links in the show notes to each episode, but if you just want the bottom line. Lifestyle modifications are your best weapon to prevent this disease which is exploding in our aging population.  Now, today in mini medical school, we're going to learn about beta amyloid, which is sometimes referred to as amyloid beta.  That's kind of weird. I guess this peptide is a little confused about which name comes first. You can call me beta amyloid or you can call me amyloid beta, but you don't have to call me Ray.  Okay, that was a poor attempt at humor,  but I stand by the fact that laughter is still the best medicine.  What's in a name? Well, Dr. Alzheimer himself identified senile plaques, which are those buildups of beta amyloid in the brain, as well as neurofibrillary tangles which come from Tau proteins. And he discovered all of this in the early 1900s.  In people with Alzheimer's, amyloid proteins stick together and get folded over and they form plaques and that is toxic to brain cells. In fact, beta amyloid plaques are the hallmark finding in the brains of people with Alzheimer's. But here's the deal.  I've got amyloids and you've got amyloids in your brain, too.  But if you're normal, then your glymphatic system washes it away and breaks it down.  Want to guess when this happens?  Yep, while you were sleeping.  Or in the case of insomnia, not. And clearly, there's an increased risk of Alzheimer's dementia in people with mid life insomnia.  As it turns out, a lot of things in midlife have long term effects on our health. So maybe if you think you got away with not paying attention to your health when you were young, now is the time to reset and change directions.  Need a little more motivation? Well, let's move on to the increased risk of cardiovascular disease. And that's a catch all term that refers to heart disease, heart attack, and high blood pressure. Cardio means heart, and vascular refers to blood vessels. And guess what? You've got blood vessels in your heart and throughout your body. So what's sleep got to do with it? Well, I'm glad you asked. Insomnia is considered an independent risk factor for cardiovascular disease and is associated with a higher chance of dying from heart disease or anything else for that matter. We call that mortality. And listen, I know we are all going to die of something, but the goal of this podcast is to give you information, motivation, and inspiration to take care of this one body God gave us to last a lifetime on this earth. So yeah, I'm going to die of something and so are you. But I'd really like to stick around for a while with the people I love, wouldn't you? And I want to be healthy enough to play and enjoy life. And cardiovascular disease can rob you of the ability to do anything that requires stamina. So don't give me that, we're all gonna die of something line. Eventually your car is going to have enough miles that the engine fails. But that doesn't mean you shouldn't get your oil changed on a regular basis. Maintenance for your health is so much more important than maintenance for your vehicle. I mean, you can't replace your body. So pay attention to your heart health and sleep. They're all related. Now let's explore why poor sleep  affects heart health. You know, when you sleep, not only is your glymphatic system clearing out toxins from your brain, but your sympathetic nervous system is just kind of chill, and your blood pressure drops. But when instead your blood vessels don't relax, that causes an elevation in blood pressure. And not only does that increase the risk of hypertension and heart disease, But also stroke.  Now, this is interesting. If you can't sleep because you wake up during the night, or you wake up super early in the morning, then your blood pressure probably doesn't do the normal dip.  But, if you have trouble falling asleep at the beginning of the night, it doesn't seem to have as much effect on your blood pressure. You see, sleep is very specific and complex, and the type of sleep trouble you have affects your risk. If you're interested in learning more about blood pressure, then when you go to my website, healthylooksgreatonyou.com, and search for four reasons to control your blood pressure, There'll be an episode that pops up and of course I'll put a link in the show notes.  Okay, we've covered the brain and the heart and blood vessels. Now sweetie, it's time to talk about those sugar plums dancing in your head because insomnia is associated with an increased risk of type 2 diabetes as well as progression from pre diabetes to type 2 diabetes.  Want some good news? Improving your sleep can improve your glycemic control. That means it's easier to normalize your blood sugars with a good full eight hours of shut eye. And specifically, short sleep duration is associated with an increased risk of diabetes.  Both inflammation and insulin resistance are increased with poor sleep.  And if you're interested in more of the science made simple, listen to the episode, "Why is sleeping so hard?" But here's the deal, sugar causes inflammation. And insulin is the key that opens the door to move the sugar out of the blood vessels and into your cells. So, it can be used as fuel. But with type 2 diabetes, this mechanism is impaired.  This all goes back to a coordinated effort by the body to balance various hormones like growth hormone, insulin, and cortisol. And yes, it's all affected by sleep..  Next in the list of seven deadly diseases associated with poor sleep is cancer. In fact, researchers have proposed a 24 percent increased risk of cancer in people with insomnia. And it's certain cancers in particular, like lung cancer, colorectal cancer, breast cancer, and ovarian cancer. Turns out that disrupting your internal clock does more than keep you wide eyed and bushy tailed. It's theorized that cancer cells may take advantage of lower levels of the sleep hormone, melatonin. You see, melatonin is released in the brain and  sends out signals to synchronize many organs and bodily functions. And it plays a huge role in hormone balance. Things like estrogen, but also cortisol. And this affects cellular growth and repair at the DNA level. That's where genes are switched on and off by the immune system.  At the most basic level, cancer is an abnormal growth of cells. So, it's plausible that skimping on the cleanup and reboot system for your body's defenses gives the enemy an advantage. Both inflammation and insulin resistance contribute to DNA damage and that can increase the risk for cancer. I feel like I could just repeat the word inflammation with each of these seven diseases. Inflammation in the blood vessels affects every organ supplied by.. blood.  And well, that pretty much covers it all,  but also inflammation's life partner is the immune system.  You know, they're still married, but they fight a lot trying to find the perfect balance between keeping out foreign invaders that have come to kill and destroy like infection and cancer and not going nuclear and exploding your body's own cells.  So that leads to number five on the list of deadly diseases associated with poor sleep, and that is immune dysfunction,  and if you think you have a dysfunctional family Let me tell you about the immune system Try putting the bone marrow, the thymus gland, the spleen, mucous membrane, skin, tonsils, and lymph nodes in a room together and watch them go into attack mode. They'll crank out some white blood cells, antibodies, cytokine, and compliment to mount a defense against infection. And that's a good thing. When bacteria, viruses, parasites, and fungus breaches our first line of protection, We need a strong immune system to fight them off. Turns out that fighting off infection is a process that's also related to tumor suppression like we discussed with cancer. But here's the deal. The immune family is a rowdy bunch and sometimes they miss the target and attack their own. I mean, you've seen a room full of toddlers, right? They want everything. That's mine. It's mine. That's their favorite phrase. So when they get overzealous, it causes autoimmune disease. Okay, now this is getting personal. I have an autoimmune disease called myasthenia gravis. In this condition, the body makes antibodies against itself. And we all know that a house divided against itself cannot stand. And that's what happened to me. Literally, my muscles were so weak, I couldn't stand for very long, walk very far, or use my arms for any length of time. Because every time my nerves tried to send a signal to my muscles, my misguided immune system interrupted the neurotransmitter as if it were there to hurt me. Now, what causes myasthenia gravis? Well, it's not really known, but guess what? Poor sleep is associated with immune dysfunction. Now, I was a self described health nut for many years. I ate a lot of whole, unprocessed foods, exercised regularly, managed my stress pretty well, and had a healthy group of connections.  Oh, and my mama always said, don't drink, don't smoke, don't chew, and don't go with those who do. So I've never been one to be exposed to unhealthy levels of harmful substances. Now, I just listed five of the six pillars of lifestyle medicine. Hmm, let me see, what did I leave out? Oh, yeah, sleep. Until MG knocked me flat on my back, I ignored the importance of rest and sleep on my health  and it caught up with me. And that's one of the reasons I'm so passionate about restorative sleep.  Let those who've lived like the walking dead serve as a warning.  And if dementia, heart disease, cancer, diabetes, and immune health aren't enough to convince you that you need to prioritize sleep. Then how about obesity?  And listen, do you see a theme developing? Aberrations in the circadian rhythm disrupt normal melatonin production, which in turn has a powerful influence in hormone regulation and balance. And all of that affects your levels of hunger and satisfaction, and ultimately, the number on the scales.  If you've ever wanted to reset your metabolism, then focus on resetting your sleep because they are closely related. And obesity increases the risk of heart disease, cancer, high blood pressure, and of course, type 2 diabetes. This is starting to feel like a snowball, gaining more and more waist circumference as it rolls down the hill. Not only does lack of sleep slow down your metabolism, it increases the level of the hunger hormone, ghrelin, and it decreases the satiety hormone, leptin, that tells your brain you're full.   I've already mentioned the connection between insulin and sleep. And insulin resistance is also a factor in excess weight gain. Both insomnia and obesity are epidemic. And look, you're not going to lose weight by sleeping better at night. But you might gain weight by not sleeping at night. And it might be easier for you to stay active and eat healthy if you get a good night's rest.  Gosh, this whole thing is kind of depressing.  You knew I was going there, didn't you? The seventh serious disease associated with poor sleep is depression. And get this, people with insomnia have a tenfold increased risk of depression. In one of my previous episodes, I called sleep the mood mechanic. There's a link in the show notes. But on the other side of the pillow. If you have depression, you have 75 percent more trouble falling asleep. Now, how do they measure that? Well, in the past, they relied on surveys where research subjects just recalled their sleep. But now, we're getting more and more data from wearables, like watches and rings and smart beds, like the sleep number bed. But the fact remains that sometimes it's hard to tell. If depression causes sleep disruption, Or the other way around. Listen, don't stay awake at night worrying about it. If you have depression, talk to your doctor or healthcare provider about the right treatment for you and your insomnia. Because I'm guessing, if you have one, you have both.  However, that leads me to reason number two that I'm passionate about sleep.  The average doctor only gets two and a half hours of training on sleep in medical school. So there's that. And the number one recommendation to treat insomnia is not medication. So, you're going to want to stay tuned and learn more so you can lower your risk of dementia, cardiovascular disease, type 2 diabetes, obesity, cancer, immune dysfunction, and depression.  Sleeping may not come easy for you, but it's worth the effort to give your body a chance to do the work on the night shift and restore your mind and your health. Because healthy looks great on you.        the information contained in this podcast is for educational purposes only and is not considered to be a substitute for medical advice. You should continue to follow up with your physician or health care provider and take medication as prescribed. Though the information in this podcast is evidence based, new research may develop and recommendations may change.   RESOURCES: FREE LIVE Webinars Turn off your mind and get some sleep free tip sheet 4 Reasons to control your blood pressure The work of sleep Why is sleeping so hard? Type 2 Diabetes Is it normal aging or dementia? 10 Must know risk factors for dementia

 You are really going to enjoy my guest today. Today I have Amberly Neese on the podcast. She is a featured speaker, emcee, and comedian. She lives in Prescott, Arizona. And she is the author of several books, Untangling Faith, Friendship Initiative, Common Ground, and Belonging Project.  And I can tell you from personal experience that she doesn't just talk about connection, she lives it.  I'm Dr.Vickie Petz Kasper. If you're ready to take control of your health, you're in the right  place. Whether you're focused on prevention or you're trying to manage a condition. I'll give you practical steps to start your own journey toward better health because healthy looks great on you. This is episode 157. Effective strategies to connect with others.   Dr. Vickie: Welcome, Amberly. I am so happy to have you on the show today. Now, I always like to start by talking about how we met. And I met you back in the fall in a very remote spot in the woods in California. We spent a week together and you made me laugh and you inspired me and you gave me hope that there are very practical ways that people can learn to connect with each other. So tell us a little bit about your ministry and what you're doing.  Amberly: Yeah. So I am an author and speaker and comedian and actually speaker coach as well. , but my, , my heart's passion is connecting people to God, connecting people to others and connecting people to who God has created them to be. And so connection is my jam. So I'm very excited about that.  I am connected to a really cute guy of 32 years, my husband, Scott, and we have two adult children who one lives across the country, which is not working for me and a son, an adult son who is going to school and living with us. But, I am so thankful to say that I have done pretty extensive research  on not only the benefits of community, but actually how to get into community. And so. If in any way I could be an encouragement to somebody listening about how to how to find their tribe and learn to thrive I would love it. I have bible studies on it. I have , all sorts of resources on it because for me, this is really a pivotal part of a thriving christian life for sure.  Dr. Vickie: You know, I talk a lot about the impact of loneliness on your health, and adults experience loneliness in increasing numbers since the pandemic. Anywhere from one in three to one in two. And so, if you're speaking to that person who's having trouble connecting, where do you even start?   Amberly: That's such a good question. And I think, in full disclosure,  That you would like connection is the first thing loneliness to say. I need a friend. I want connection is so vulnerable. And I, so I think it's so courageous for somebody to get to a place where they say,  I can't do this on my own. It is not good for me to be alone. It's not good for people to live in isolation. And so I think the first step is just admitting. I mean, it sounds like I'm leading an AA meeting and I'm okay with that. But the first thing is to admit you have a problem to admit that loneliness is a factor. The second thing is to kind of, it's almost like a dating profile. Now, I have, I've never, praise the lord, I've never had to do the swiping left swiping right. I don't even know what those things mean. But if I had to re enter that world, I would be very clear about what I was looking for, what I offer  and what I'm looking for. And, I think that the same thing happens in friendship. You have to figure out, what is it that you're looking for? Do you want somebody to sit with you while you knit every day? Okay, I mean, good luck with that, but it's possible that that's what you want. Do you want somebody to take walks with you? Do you want somebody to be able to share your secrets with? Do you want somebody who you can go country line dancing on Tuesday nights? I mean, you have to figure out what it is that you want, but also you have to figure out what it is, what is it that you have to offer.  And for me, and I know Vickie for you as well, this is very possible. I had to be honest with the fact that I don't have a plethora of extra time. I just can't lunch all the time. Like so many of the people in my life where they have this incredible margin of time. I don't. So I have a limited amount of time. So I had to be honest that in a friendship, that's part of what I bring to the table, but I also bring encouragement because that's something I'd love to do. I'd love to encourage people. I. I bring honesty.  Some people can't handle the truth, so I'm looking for friends who can handle the truth. And not only that, I'm looking for friends who are what I call love and shove friends, which are people who love me where I'm at, but shove me to greater things and want the best for me. And when I'm not doing what's best for me, that they love me enough to say, girl,  cut it out.  I love you. And I would love to help you be part of getting better at this. So you have to figure out what do you bring to the table. So admit you need a tribe, figure out what it is that you bring and what it is that you need. And then this sounds like such an old school kind of sage thing, but go to the need, which means figure out something you're passionate about, something that makes your teeth itch when you think about it. It's something that , makes you passionate, good or bad, and then be part of the solution. And in doing so, you will find people with equal,  passion for the things you're passionate about. If it's hiking, if it's women's rights, if it's whatever it happens to be, if it's feeding the homeless, find the need and go there.  And, I promise you, you will find people who are like minded, maybe not perfect runoff into the sunset best friends, but you'll find people who are like minded and you'll be reminded of the power of community. Dr. Vickie: You are spot on with vulnerability because like you, I'm an extrovert. I think we've established that. But during the years of the pandemic, I experienced the most loneliness that I have ever felt in my entire life. And it was extremely painful. And it was good to admit it. And I remember I wrote in a blog post one time and I said, I'm lonely. And it felt shameful almost.   Amberly: 100%. I mean, the word lonely has one in it. To say  I'm by myself feels so difficult. However, I love that in many translations of the Bible, it said that Jesus went to lonely places, meaning he felt like, man, he had perfect connection with the Father and yet he felt like, man, nobody kind of understands my plight right now.  And , I think we all have those, we all have those seasons where you're like, wow, I am knee high and whatever it is I'm going through and I don't feel like anybody understands this, but, you're not alone. That's the first thing I'm going to say. , you're not alone. But the other thing is, I truly believe, the brilliant doctor in you, I'm sure is going to talk about this later on. Your intro is going to talk about this particular thing, but I truly believe all the brain research, all of the physiological research says we are wired to connect with others. We are, we are literally fashioned to be stronger in number. And, no matter what your ideology is, as far as where we came from and how we got here, community was a vital part of all of that. And so I think,  to recognize that you need other people, it means you, you get to a place of humility that you're probably better to be with anyway, if you didn't feel like you needed people, it's probably why you don't have people because nobody wants to be with you.  But if you get to a place where you say, I could use some help in this area.  What a beautiful invitation for others to get there. And as you said, the statistics are staggering. Before COVID January of 2020, more than half of Americans admitted to being lonely and 61 percent or something like that said they don't have anybody to tell a secret to. So sister sledge, you and I were not the only ones that were feeling lonely. During COVID, and I think it's gotten worse. Honestly, I think COVID actually exacerbated an already difficult situation. Dr. Vickie: I do too, but I think it, it did shine a spotlight on it. And I also wanted to tell you that I've never felt my teeth itch before, so I don't really know exactly what that means, but I do think that making connections takes time. And that's one of the frustrations. Amberly: oh, Absolutely. It does take time, but  at the risk of sounding like I'm giving like too broad a statement - anything worth having is worth investing the time in. And so if you say, I don't have time to exercise, but I do have time to die early, right? That's essentially what I say when I don't exercise.  If I want to have all the benefits and you're going to give us all  the medical ramifications of loneliness and they're crazy. You have to recognize, do I want to do any of those things? It's like the commercials on television when they say you're going to have clear skin, but side effects may include proclivity to gamble, , you want suicidal thoughts. And I think, you know what, I think I'm going to stick with my itchy skin. Thank you so much. Right, you have to weigh the consequences. And, in this case, the benefits to your health are so  profound. It seems almost ridiculous that we would say, I don't have time for friends. You may look at your calendar and think that, but I would like to say, I think that you need to make the time you need to prioritize it because you need to prioritize you and your health. So I don't have the medical degree. I just have a lot of mileage on my friendship vehicle and have made tons of mistakes and would like to say my life is richer because of the people that I've opened my heart to. and open my calendar to as well.  Dr. Vickie: That is so true. And it's not just your physical health. It's also your mental health and your spiritual health.  And I love that you talk about what we have to give to a friendship because let's be honest, some people can be a drain.   Amberly: True, true, true, true. And You know, my mom used to say to me, baby girl, there are two people, the two types of people, givers and takers, which is a kind of jaded. So can I tell you this sweet, the sweetest story? I love this so much. So for my last birthday,  I think it's the best birthday I've ever had. Okay. So I, I'm 55. I just turned 55. So I'm finally the speed limit. Excited about that. And I have a group of girlfriends that we've worked hard to invest in one another and it's not all rainbows and happy faces. It doesn't look like Gilmore girls all the time. We do life together and sometimes it's happy and sometimes it's hard and there's lots in between. We support each other. Months before my birthday, one of the ladies said, save this weekend, don't make any plans. And I said, okay, what are we doing? She said, you're letting me take care of this. I said, okay, again, for me, Vickie, you know,  I do like to know the plans, right? I I love scripture that says, I know the plans I have for you, says the Lord. But I am always like, could you let me in on the plans? And that's not what he promises. So she says, let me take care of the plans. So  when all was said and done,  A group of ladies picked me up and we drove two hours to Phoenix and we went thrift shopping. Why? Because that's my favorite thing to do. Most of these ladies had never been thrift shopping. They're in a financial echelon, they don't have to worry about thrift shopping, but they did it because I love it. And then we had dinner and we had my favorite food and then they said, Oh, we better hurry up. We've got a show. I said a show and I'm thinking my husband teaches theater. I know all the shows that are happening in Phoenix and I'm thinking I wonder what show we're going to. Are we going to this one? Are we going to this one?  And one of them had asked me almost over a year ago, Hey, you inspire us when you speak, who inspires you? And I gave her a list of five people. She knew four of the five, but she didn't know the fifth one. So she looked it up and that person actually happened to be speaking in Phoenix the weekend of my birthday. And so they surprised me with one of my favorite speakers and Vickie I think it was my favorite birthday, not because I got the most amazing gifts, although I'm thankful for the gifts I got, it's because for the first time in my life, I felt like a group of ladies  saw me and celebrated me.  And that's a sweet story, but I can tell you that's 54 years of not necessarily doing community right. But they, however that happened, they felt like I see them and I celebrate them. And so that's what they wanted to do for me  and seriously, sweetest birthday ever. And, again, long time coming. I made a lot of friendship mistakes. I, I've dropped the friendship ball a lot and I've hurt people and I've had to make amends for that. So I'm thankful that there is hope. There is hope for all of us, even those. Weirdos who like thrift shopping and I'm so thankful for that.  Dr. Vickie: That is so beautiful. And I think it demonstrates what we talked about earlier, and that is vulnerability. You have to have vulnerability to have a true relationship. Amberly: Totally. As you know, I think you and I spend enough time, , you're the master at this, but I'm a Padawan learner on this, the gift of questions. I can't encourage you enough to, if you're looking for a community to get yourself a couple of great questions  that help you get to know people better. And what's so funny is that people are like, Amberly, you're such a great conversationalist. And I'm like, no,  I just ask good questions. And you brought the conversation. But at the end of the conversation, again, I had a group of ladies who wanted to  celebrate me and to help me know that I was seen. Why? Because I've asked questions and I've gotten in their world and I've done my best to try to remember stuff. If you tell me something, Vickie, like, this is my favorite Starbucks drink, it goes in my phone under your contact. And if I ever want to meet you, I look up your, your Starbucks order and I bring it to you on the way. And people are like, how do you do this? And I'm like, because of Jesus and Google. I just, I keep all this stuff together so that you feel like I see you.  Dr. Vickie: That's so intentional and I think that that's really important in relationships to be intentional.   Totally. Win-tentional is what I call it. You know,  it sounds like, , you know, strategy, strategery, , as they say in the office, but. The truth is it is intentional. It does take effort. There's no doubt about there is no easy button on community. There's no easy button on friendship.  Heck, we're two or more gathered, there's also conflict, right? So you have to work those things out. And last time I checked, it takes time and energy and investment and vulnerability, all those things, but worth it.  So worth it.  Dr. Vickie:  I think that is so good and it encourages people who maybe feel like they're on the outside looking in because I think a lot of times people think, Oh, they're in a friend group and I just wish I could be like that. And so what advice do you have for people to just start being intentional and to start connecting?   Amberly: So, first of all, I've  opened my Facebook feed and gotten my feelings hurt so many times I can't even tell you. So I've been on the outside looking in. So there's a couple of things. The first one is, I've also called people and said, Hey, the next time you go to that thing, let me know. I would love to be a part of that. That looked like so much fun. So again, you're admitting to yourself and another,  I could use this. But the second thing is start your own party.  Invite.  This sounds like such a third grade thing, but invite people that you see that were also not at said get together and think, you know what? Vickie's not in any of those pictures. I bet Vickie would be, would be up for that. If that was your thing. We have a new game that we love in our house called the Bible is Funny, hilarious. I get no kickbacks for saying this one of the greatest games. And guess what? It costs 0 to open up and play it in my house.  It might cost me some chips and salsa to invite people over for a game night, but if I'm the instigator and again, sometimes you ask and people say no, and that's hard, but what if it works out?  Well, then you've gotten to have chips and salsa with somebody who's choosing to spend time with you. You get to have a great time of games and then you find out more about them. They find out more about you and you can figure it out. Again, it's not formulaic because it's people.  But, that would be what I would say is, again, go to the need, be part of that. Speaking of Facebook, and again, social media is such a  hotbed, but one thing about Facebook that's fabulous, there is a group for everything. Blonde people who love Pomeranians. There's probably a Facebook group, hikers in the county, you know, big eyebrows who love, I don't even know, chess. I promise you for every walk of life, there is a Facebook group. And so start maybe, on a very, easy level, which is connecting with people online with similar things. And then once you practice that a little bit, then move on to the next thing and maybe again connect with somebody. Hey, can I meet you for coffee?  One of the best is 'Wow, I really admire the things that you're doing right now.'  At work or whatever it happens to be. 'Can we meet for coffee? Can I talk to you about some of that stuff?' News flash people love to talk about themselves and they love to talk about the stuff they're passionate about. So why not make it about them?  And in doing so you may make a connection that you are forever thankful for. Dr. Vickie: That is such good advice, and you know, I moved to a new town about a year ago, and so it was a big change for me. I didn't have the group of friends around me that I had always had, and it's not easy to make new friends. It's not easy to connect in a new place, and I'm thankful to say that I'm kind of part of multiple groups now, and I'm very appreciative for, uh, the people that reached out to me, and it has made such a difference. But it's hard.    Amberly: Absolutely it is. And, we had the same thing. That's why I wrote my Bible study about finding your tribe, is that both my husband and I struggled terribly moving to a community we couldn't wait to live in. I love this place, but it felt so cliquey. It really feels cliquey when you're on the outside. But then the other thing is once you are in a group, remember that, remember the sting of feeling like an outsider and make sure there is always a chair available at the table, always.   Because there are people that do that, where they're like, well now that I'm in, let's close the gates. And it's like, wait, wait, wait, there are other people who could benefit from this.  And I'm going to say especially to older ladies, and I consider myself one of those older ladies. Please be on the lookout for those young moms who are on the struggle bus. Those young women who look like they have all the things because they're because their Instagram page is on point.  But the truth is they are as lonely or more lonely than my generation than yours, I mean, you and I are in the same generation, but, just think that through. Don't just look for people who look like you and who vote like you and who think like you do. Stretch out and make a difference. The Great Commission says go to Samaria, go to Judea, right? I think  the Great Commission applies to those of us in friendship and connection as well is get out of your comfort zone. It's not just about you, right? 'Can I bring you a meal? Can I help you baby hang out with your kids one night so that you're not alone? Can I make killer microwave popcorn would love to bring that to you.' Whatever the thing is, make it simple. It does not have to be difficult, but make it about connection and pour into others. And, I keep going back to the Bible because it's such a beautiful love note of connection, but the Proverbs tells us that those who refresh others will themselves be refreshed. And I don't know about you, but I could always use refreshment. And so, I think that that's, that's such an important thing when we make it about other people. I don't know how the, how the heavenly math works, but it works out when we make it about other people that somehow we  reap the best blessings for sure.  Dr. Vickie: Well that is so incredibly rich and I have not yet got to experience sitting in the audience with you on the stage but I hope that that is something that happens in the future.  I would love to get you booked to speak in my town and at my church and for anyone that's interested in having you as a speaker they can visit your website and there's a link in the show notes.   Amberly: Absolutely. I would super love that. And if you end up booking me, those of you who are listening, if you book me, just say that Dr. Vickie sent you and I will give you the friends and family discount.   I love it. Dr. Vickie: Do you have any last words of wisdom for our listeners?   Amberly: My family was watching the chosen this week, and I know that there's some people that they're not chosen fans, and that's okay. But, they took some creative license that I thought was so brilliant, which is when Jesus was preaching in order for all the crowds to be able to hear. He would say something and his disciples would just repeat the truth to so that everybody could hear. For those who are struggling with loneliness, I just want to encourage them. Just continue to speak truth to repeat the truth. You know, right? You don't have to create your own truth, repeat the truth, to not only those in your that come into your sphere of influence, but also to the person in the mirror and remind yourself  you are loved. You are chosen. You are  beloved. You are fearfully and wonderfully made. And when you begin to do that, I can tell you people love to be encouraged. And when you repeat the truth that you know to those around you, I promise it will have an effect and you will make a difference. And that dissipates a lot of loneliness. So please continue to spread the truth and love people well. Dr. Vickie:  I think my oxytocin levels just went up so high. Thank you for that. And yes, we are very much chosen fans in this family, and they do take some creative license, but they also just make it real. Amberly: Agreed. We watched the episode with Peter walking on water and him holding onto Jesus. And I know that those are actors. I know they were reading a script, but I just found myself wrapping my arms around Jesus thinking, don't let go, you know, so great. So I'm with you. I'm a huge fan, but, thankful for that. Again, they're just repeating the truth that they know. And, I think it makes a difference. So thank you so much for this. Thank you for your podcast. I'm just going to say, I know it takes time. I know it takes effort, and I know this is a passion area of yours, but you have spoken truth and echoed that. And I just want to say thank you so much from a listener who's crazy about you. Dr. Vickie: Well, thank you so much for sharing your expertise on connection with us. This has been just great. Love you.. Amerly: My pleasure. I love you right back. Have a great day.    Dr. Vickie: Wow, this was such a great episode. It's just gold, and I know that Amberly said I was going to share some medical information with you. But, you know what? I just want to let this sit right where it is, because I think this is an episode you're going to want to listen to over and over again. Maybe you want to go and read the transcript, and I think you'll want to share it with a friend. And if you don't have a friend, maybe this is a good way to  start a conversation. I love it when you share the podcast episodes and I know that this one in particular will give you some practical information on sharing connections with others. And I will put an episode to my previous podcast on loneliness in the show notes so that you can get that medical information. But I think this is just powerful all by itself.        The information contained in this podcast is for educational purposes only and is not considered to be a substitute for medical advice. You should continue to follow up with your physician or health care provider and take medication as prescribed. Though the information in this podcast is evidence based, new research may develop and recommendations may change.   RESOURCES : AMBERLY NEESE The Deadly Epidemic of Loneliness From Loneliness to Belonging The Bible is Funny card game

  If I see that Prevagen commercial one more time, I just might scream. But instead, let's talk about supplements, aluminum, and other dementia myths. We're going to separate fact from fiction and debunk those myths.   I'm Dr.Vickie Petz Kasper and I want to help you make changes that make a difference. Healthy Looks Great On You podcast takes you to many medical school so you can learn the power of lifestyle medicine. If you're ready to take control of your health, you're in the right  place. Whether you're focused on prevention or you're trying to manage a condition. I'll give you practical steps to start your own journey toward better health because healthy looks great on you. This is episode 156, Supplements, Aluminum, and Other Dementia Myths.  If you're a regular listener of this podcast and you listened closely last week, you know that I planned to talk about genetics today, but Sally, Steve and Lea, Greg, John and Sherry, and Barbara really got to me.  You don't know them? You must not watch TV at all. Those stupid commercials air every few minutes.  In this episode, we're going to bust some myths, but also amp up our game in the discernment category. We're gonna discuss Prevagen, aluminum, and their relationship to dementia, as well  as some other misunderstandings. But wait, Sally is a nurse, isn't she? Says so right on the commercial, a flight nurse. Yeah, so she should know better. You see, she said she had a fear that she wouldn't be able to keep up and she wanted all the boost that she could get. Okay, let's stop right here because fear is a fantastic motivator when it comes to sales pitches.  People make purchases based on emotion. So this flight nurse who has all these medical resources available to her, heard from a friend.  Listen, friends don't let friends take scammy supplements.  I will give her some credit because she said she read the clinical study on it and it had good reviews.  I'm not sure which study she's referring to, but I did find a graph that has one bar going way up and the label says, In clinical trials, Prevagen has been shown to improve short term memory in people who were, and get this, normal or mildly cognitively impaired. Well, which is it? Because those two things are pretty different, aren't they? But here's an even better question. Compared to what? You see, the company's own study showed that a placebo, which in this case was a flour pill instead of a sugar pill, was equally effective at improving the nine cognitive skills that they looked at, including memory. So you can either pay 40 to 90 a month on Prevagen. Or you could just do something like, eat a peanut, and voila! Your memory will improve. Just like Steve and Leah. They live in the North Pole, and they're retired educators, but probably not science educators. And here's how they got started taking Prevagen. Steve said he saw one of those incredibly annoying commercials and thought, That makes sense.  Does it though?  You tell me. The active ingredient is  aquaporin. It's a calcium binding protein, and calcium is definitely linked to brain health and memory. Calcium is super important in communication between nerve cells in the brain. So it's gotta work, right? Well, here's what the announcer says. Can a protein originally found in jellyfish improve your memory? Our scientists say yes. Researchers have discovered a protein that actually supports healthier brain function. It's the breakthrough in a supplement called Prevagen.  Their scientists say yes, but sounds fishy to me. Specifically it's made from jelly fish that luminesce. Now, these are some fascinating creatures, and honestly, I did not even know they existed until this summer. I went to the west coast to help my son move into a new apartment and we traveled down to Monterey Bay. There's an aquarium there that has all these luminescent jellyfish and one of them was neon red. It was one of the most fascinating things that I've ever seen. But what does that have to do with memory?  Well, you might have a bright future if you're a Caribbean box jellyfish. Turns out they're capable of learning even though they don't have a brain. And what exactly can a jellyfish learn you ask? Well, they can learn to dodge obstacles, which can come in handy if you're running an obstacle course, I guess.  Nah.  Now, Barbara is a retired librarian from Michigan. Five years ago, she says she had a lot going on. And she saw the Prevagen commercial. And she started taking it. And she noticed that her memory was better, and people tell her that she doesn't miss a beat.  I mean, she's dodging obstacles like a professional jellyfish. I guess the bottom line is, those commercials work. But look, we don't have a lot in common with these jellyfish. They don't even have a brain . But they do have 24 eyes and that's pretty weird.  But isn't it the number one supplement for memory recommended by pharmacists?  Maybe, but I couldn't verify that. But John is a pharmacist and he does a paid testimonial for Prevagen on the commercials. And he says he went ahead and gave it a try. And he feels like it's really helping, so he recommends it to his customers, family, and friends as a safe product to try.  That's not how this works. In medicine, we don't recommend things because we want to give it a try or because we feel like it helps. But I imagine a lot of people are listening to John because consumers have spent more than a hundred and sixty five million dollars on this product in the last ten years. And it's a hoax. Maybe you noticed that their commercials changed recently. Well, that's because a complaint was filed back in 2017 with the Federal Trade Commission. Because studies showed that this protein doesn't even cross the blood brain barrier and it's probably digested in your stomach and never goes anywhere else.  This was the beginning of a  seven year legal battle that ended last month. And there are two claims that got them in hot water. One of them was that Prevagen reduces memory problems associated with aging. Because it  doesn't.  The other one they said is that it was clinically shown to reduce memory problems associated with aging.  Now their website looks a little different since this case was settled last month, and it doesn't even make a claim that it helps anything. They can't because it doesn't work. Now, you may hate big pharma, but I can promise you that if you could milk some protein out of a jellyfish and make a medicine out of it, they'd have done it. It's not like there's a shortage of jellyfish.   But on the Prevagen website, they list three studies showing that it's safe. Not effective, safe. They're labeled Safety Study 1, Safety Study 2, and Safety Study 3. But nothing to indicate that it does anything.  They don't even pretend that it treats or cures anything. But, they do continue to aggressively market to an aging population who is concerned about memory loss.  If you're going to forget anything, forget Prevagen.  Here's what they say now, I really feel like my memory has improved since I started taking Prevagen, or my wife thinks my memory is getting better.   Greg is my favorite. He's got a lot of gigs and is the most accomplished and likable paid testimonial in the game. He's a motivational speaker so he has that edge. He noticed in his mid fifties that he was losing a bit, like walking into a room and forgetting why he came. Which, by the way, can be normal. And if you missed my episode on the difference between normal aging and early signs of dementia, I'll put a link in the show notes.  But he's been taking Prevagen for three years, and it's helped him tremendously. Now, I'm not sure what it helps him with because he admits he has a very healthy lifestyle. And people tell him that he has a memory like an elephant. Guess they didn't know that aquaporin comes from jellyfish.  Now, maybe you've taken it and now you're just feeling a little silly. I get it. People put soap under their covers to try to help with restless legs. At least that's cheap. And desperate people do desperate things. Once I had tennis elbow really bad. I never played tennis, but I was desperate for relief. I ended up getting one of those copper bracelets and wearing it. Well, it's kind of cute, but it didn't work either. So I think we could all use some information. So let's go to mini medical school.  Today we're going to talk about medical research. Here's the deal. Our bodies are incredibly complex.   So there are some experiments in nature that you could design to measure things or to prove this or that. But when it comes to the human body, we are quite varied in our responses to different things. So, a lot of times there's not clear evidence to prove things. But you can't just make stuff up. Well, I mean, you can, but the pharmaceutical industry is required to prove that their products are safe and effective.  It's not a perfect system, but have you ever tried to actually read a package insert? A lot of times it will say that a certain percentage of people had nausea or headache or even something more serious like a seizure.  But then the question becomes, would they have had the same thing even if they hadn't taken whatever drug you're reading about?  But they're required to report anything that comes up during the trial.  And if you look at the absolute numbers, it might say something like 9 percent of people had nausea, and if you look at the placebo group, well, 9 percent of them had nausea, too.  But here's the deal, with the supplement industry, they don't have to do all of this. The Dietary Supplement Health and Education Act was passed in 1994. And they are exempt from having to prove claims that vitamins and supplements even work.  So the best advice I can give you is listen closely to what they're saying.  Just because somebody saw an ad and feels like something is helping, doesn't mean it works.  And in general, be careful when looking at medical research. It's complicated. Traditionally, we consider the double blinded placebo controlled randomized trial to be the gold standard. It gives us the most reliable data, and That means that the person taking the medication or placebo nor the researcher who's evaluating the data about the medication or placebo knows which one they're taking. And that allegedly prevents what we call bias and helps us sort out the placebo effect. But even that's not perfect. We also have to look at the power of the study. Typically, a well designed study has lots and lots of people in it. It's more meaningful if you look at that versus a handful of people. It's reported as the N, which logically stands for number. So if you see a study of about 400 people in the grand scheme of things, that's not really very big.  Often what researchers do is take a bunch of smaller studies and clump them together and try to increase the validity. We call that process a meta analysis. And it's not perfect science either. Listen, science is hard. Research is complicated and math is a challenge for a lot of us, even researchers. Apparently, some really smart people are not exempt from this. Recently, there was a paper published that showed toxic levels of microplastics associated with those black cooking utensils you use to protect the Teflon on your pots and pans. It set off a firestorm of TikTok videos to help people get rid of those things.  But guess what?  They made a mathematical error and missed a decimal point. So what was actually being released was nowhere near the toxic level. But it was too late for a lot of poor soup spoons.   Another problem we encounter in studies is extrapolating data from animal studies to humans. And I see a lot of reference articles to some reputable sources, but they're looking at things like the effect of some chemical in gigantic doses on some little animal, and that can cause misleading information.  In the 1960s, rabbits were injected with high levels of aluminum, and they got lesions in their brain that look very similar to the lesions that people with Alzheimer's get in their brains. So they started looking at aluminum as a cause for dementia. And I'm old enough to remember feeling a little bit of caution drinking out of an aluminum can.  Turns out, they did find aluminum in those plaques in the Alzheimer's brains of people. And that's scary. But hold on. Healthy brains also contain aluminum.  And despite looking for a link, there's no evidence that aluminum from cans or pots and pans or deodorant or antacids causes Alzheimer's.  So now that we've busted the myth that a jellyfish protein doesn't do anything besides waste your money, and that your pots and pans aren't out to get you, Let's talk about some more somber misinformation that people believe about dementia. There are three falsehoods I want to address. Number one is that only older people get dementia. Number two is there's nothing that can be done about dementia. And unfortunately, number three is that dementia is always preventable, because it's not.  If you've been following this series on dementia, you know that the number one risk factor for developing dementia is age. But that doesn't mean it only affects people over the age of 65. Early onset Alzheimer's can affect people in their 50s, 40s, and rarely even in their 30s. The symptoms are the same, but are often misdiagnosed. You can imagine partly that's because it's very rare and unexpected. It's also even more tragic because it's now affecting someone who may be still parenting children at home or maybe providing the family's income.  And it can feel very isolating for the person affected and their family. And let me just pause right here and say that if you or your loved one has dementia, regardless of their age, there is so much value in support groups.  I think this is so important that if you cannot find a support group in your area, I would challenge you to start your own. I'm sure you could get some help from the Alzheimer's Foundation or the Alzheimer's Association. But if your life is affected by someone with dementia, I urge you right now to Google Alzheimer's support groups in your area.  If you're worried about yourself or someone you love, it's important to see a doctor. Because if anyone tells you that nothing can be done, they are falling for a myth.  The truth is that there are treatments available and lots of research is being done with new treatments in the pipeline. The earlier you get a diagnosis, the more opportunity you have to slow progression. Not only that, there are some business aspects that you need to tend to to protect your family.  Lastly, I need to tell you that dementia is not always preventable.  I'm going to put some links in the show notes to all the episodes I've been doing on this series, and I stand by the fact that lifestyle matters. A lot. But even the most promising studies claim that 40 percent of dementia is preventable with lifestyle. And that means 60 percent isn't.  Remember, I told you you needed to listen closely when paying attention to medical research. Nevertheless, don't you want to do all you can to protect your brain health? Lifestyle matters. The first recommendation is a healthy diet, physical fitness, social connectedness, stress management, avoiding tobacco and alcohol, and routinely getting a good night's sleep.  And I have some exciting news for you about sleep. I'm going to do an entire series in the month of February about restorative sleep. I have a couple of resources on my website that you're gonna want to snag. Just go to www healthy looks great on you.com and you can find those. I've got an upcoming series of live webinars to help you with this as well. Now that you know how to critically evaluate scientific medical studies, let's take a moment to focus on a study that was released in June of 2024 by Dr. Dean Ornish, and it looked at the effects of intensive lifestyle changes on the progression of mild cognitive impairment or early dementia due to Alzheimer's. Now, this study was randomized and it was a clinical trial and that gives it some validity. And here's what they did. They took people with early Alzheimer's and randomly assigned them into two groups. One group implemented intense lifestyle changes, like the stuff I promote on this podcast. And they did it for almost six months. And the two groups were similar in their performance on standardized cognitive tests at the beginning of the study.  They also had blood work done to measure biomarkers of Alzheimer's. Specifically, these are things in your plasma. And after 20 weeks, they compared the intervention group with the no intervention group, and they found improvement in their performance on cognitive tests, as well as these biomarkers in their bloodstream. In addition, their gut microbiome improved, and that's super exciting. Now, let's think critically. There were 51 people in this study, and that's not really very many. But still, the results showed that eating minimally processed, plant based, whole food, doing moderate aerobic exercise and resistance training, managing stress through meditation, breathing, and stretching, and attending support groups made a difference and the difference was statistically significant.  71 percent of patients in the intervention group either improved or at least they didn't decline and all of the patients in the control group either stayed the same or got worse. Now I don't know about you but even though this is a small study that's pretty encouraging. I'll put a link to the study as well as an article about it from the American College of Lifestyle Medicine in the show notes. And I'll send it out to my email list. So, even though all dementia isn't considered preventable,  let's do what we can to be healthy. Because healthy looks great on you.        The information contained in this podcast is for educational purposes only and is not considered to be a substitute for medical advice. You should continue to follow up with your physician or health care provider and take medication as prescribed. Though the information in this podcast is evidence based, new research may develop and recommendations may change. RESOURCES: Dr. Ornish's study on dementia American College of Lifestyle Medicine Article on Dr. Ornish's Study Preventing Cognitive Decline  Practical Tips for Caregivers of People with Dementia Is Dementia Really Preventable? 10 Must Know Risk Factors for Dementia Is it Normal Aging or Dementia? Sign up to get podcast episodes by email

 Do you want to be proactive about your health, or do you just shrug your shoulders and figure you play the cards you're dealt? And the big question is, what difference does it make? Today we're going to look at 10 things that contribute to the development of dementia and what, if anything, you can do about it.  I'm Dr.Vickie Petz Kasper. I practiced obstetrics and gynecology for 20 years until I landed on the other side of the sheets   as a very sick patient. When my own body betrayed me, I took a handful of pills to manage my disease and another handful to counteract the side effects. My health was out of control. Through surgery, medications, and lots of prayers, I  regained my strength only to face another  diagnosis.  My doctor challenged me to make radical changes through lifestyle medicine. Now I feel great and I want to help you make changes that make a difference. Healthy Looks Great On You podcast takes you to mini medical school so you can learn the power of lifestyle medicine. If you're ready to take control of your health, you're in the right  place. Whether you're focused on prevention or you're trying to manage a condition. I'll give you practical steps to start your own journey toward better health because healthy looks great on you.   This is episode 155, Ten Must Know Risk Factors for Dementia.  Which ones can you alter, and which ones you just gotta accept. Here's the deal, dementia isn't just one condition with one cause, it's more like a puzzle with pieces that fit together differently for each person. And some of these pieces are fixed, but others, well, they're more like clay that you can reshape. And that's exactly what we're going to dive into today.   What if I told you that some of the choices you're making right now, today, could be tilting the scales either for or against your brain health. It's never too early or too late to make changes that affect your overall health, and that includes your brain health. So, whether you're in your 30s or in your 60s, stick around.  We're about to break down these 10 risk factors for dementia and what you can do about it. Number one on the list is age. Yeah, I know, there's not a thing in the world you can do about it. This is one you have to accept. And if you're a woman, aged 45, your chances of developing dementia during your lifetime are 1 in 5. If you're a man, it's one in 10. And even though I didn't include biologic sex in this list, clearly women are at increased risk, but there may be reasons for that that you can alter. Bottom line is age is the biggest risk factor for dementia and the older you get, the greater the risk. In fact, the chances double every five years after age 65.  To quote Andy Rooney, it's paradoxical that the idea of living a long life appeals to everyone. But the idea of getting old doesn't appeal to anyone. And that's generally true and with good reason. I mean, it's not called over the hill for nothing.  They say you should grow old gracefully. Ha! There's nothing graceful about some of the tolls the years take. And according to George Burns, you know you're getting old when you stoop over to tie your shoelaces and wonder what else could you do while you're down there.  George Burns, remember him? He lived to be 100 years old and was pretty healthy. We're gonna come back to that, so be sure you listen until the end. But age is just one risk factor you have to accept.  But while you're practicing acceptance, here's another one you can't control. Family history.   If someone in your family had dementia, then you are at increased risk. And if more than one somebody in your family had dementia, you're at even more risk. And you know what they say, you can't change the past, but you can change the future. You can start where you are and change the ending. And I want you to remember that quote as we talk through this, because even if you have a strong family history of dementia, your fate is not sealed, but it is at risk. So, think about your family history. You tend to inherit your lifestyle from your family. Okay, not always, but a lot of our habits are ingrained at an early age. We sort of eat the same things and live in similar environments.  Education levels and socioeconomic advantages or disadvantages are often generational, and those things are passed down, but they're not inherited like our genetic code. So I want to challenge you to start where you are and see if there's anything you can do to change the ending.     Number three is similar to family, but not exactly the same. Genetics. Pop quiz, true or false, you can alter your genes.  I want you to stay tuned next week because we are going to talk more about the genetics of Alzheimer's.  The best way to not miss an episode is to subscribe to my newsletter. You can visit my website,  www. healthylooksgreatonyou. com or I put a link in the show notes. I share tips, recipes, and lots of other resources. So why don't you just push pause right now on the podcast and do it before you get busy or forget. Each week on the podcast, I take you to mini medical school And this week, we're going to take a closer look at our  DNA. Don't worry. It's a short course and it's never boring. Do not argue with me. Science is fun if you do it right.  DNA stands for deoxyribonucleic acid. See if you can say that three times really fast. Deoxyribonucleic acid, deoxyribonucleic acid, deoxyribonucleic acid. Now you'll remember it, even if I did annoy you a little bit. I won't say it again. I'll just use the nickname, DNA. So what is it? It's like a double stranded helix, and I'm sure you've seen pictures before. Looks like a twisted ladder. It's a molecule made up of four nucleotides, C G A T. That's cytosine, guanine, adenosine, and thymine, and these little dudes are held together by hydrogen bonds in different combinations. And here's the exciting part. Every cell in your body follows the code that is written into your DNA. It's like an instruction manual. And each person's DNA is unique. That is why human life is so sacred. Because this coding determines your eye color. your hair color, facial features, and ultimate height, as well as whether or not you're born a boy or a girl.  And here's the deal, it's all determined at the moment of conception. When the egg is fertilized, wow, we are indeed fearfully and wonderfully made. Now, inside of each cell, there's this little part called the nucleus, and that's where most of the chromosome forming DNA lives.  And all of this is foundational to understand genetics but not only does your genetic code determine aspects of your health. But your environment, behavior, and lifestyle can impact genetic expression. Meaning genes can be turned off, turned on, regulated up, regulated down, and we call that epigenetics. It can even happen in the womb before you're born. So you really are what you eat, how you act, and what you do. DNA can also be damaged, so gene expression is affected by age, exposures, environment, and other factors that we're going to look at.  But since I mentioned environmental and exposure, let's move on to number four on the list of risk factors for dementia, and that is air pollution. I bet that surprised you. Turns out that pollution causes damage to the nervous system. Things like exhaust from cars in the city or wood burning in the country. And you want to know what else pollutes the air? cigarette smoke. Smoking is a risk factor for dementia as well as a host of other conditions. Your mind may go straight to cancer, but it also increases the risk of heart disease, stroke, diabetes, and even macular degeneration, which can lead to blindness.  And it turns out that number five on the list is uncorrected hearing loss.  and uncorrected vision loss. Remember when I snorted about growing old gracefully? Well, yeah, I'm over here putting in my hearing aids and groping around for my glasses and I don't think any of that is graceful,  but I do it anyway. Now I can't see without my glasses, so they're not optional, But,  uncorrected vision loss does increase the risk of dementia, and the worse the uncorrected vision loss, the worse the risk.   But again, this only applies to people with uncorrected vision loss, and I think most of us wouldn't skip wearing our glasses or contacts, But, I do see a lot of people skip on wearing hearing aids. Now, my husband would argue with this, but I can hear pretty well.  He just talks really soft.  And isn't that what everyone with hearing loss says?  Quit mumbling!  The deal is most people can get by with some hearing impairment. But it does increase the risk of dementia.  Why is that? Well, maybe because you're not processing spoken words and that part of your brain isn't getting used and it shrinks along with everything around it. Or maybe your brain is actually devoting all of its energy to try and understand those mumblers. And it neglects keeping the rest of the brain humming along at full speed.  Experts don't really know exactly why hearing loss is associated with dementia, but it's felt to be responsible for 8 percent of cases. So get over it. Go to the audiologist fork over the cash and get your hearing aids. Your brain's worth it.  Another theory about the impact of hearing loss is interference with social activity. I mean, if you can't hear, you can't participate in conversations or play games or just connect as well. And that leads us to number six, social isolation. We're created to be connected. Isolation is associated with an increased risk of dementia as well as a whole lot of other health conditions. When I say we need each other, I mean we need each other, but I want to make a point. I've talked about the impact of loneliness on this podcast before, and I'll link those episodes in the show notes. It contributes to high blood pressure, heart disease, obesity, anxiety, depression, increased inflammation in the body, and alterations in the immune system. But listen, loneliness and social isolation are not the same.  You can live alone. and not be lonely. And you can be surrounded by people and feel loneliness. It is connection that matters. So phone a friend, text a friend, or even send an email. Even simple things like that matter and they'll appreciate it. According to the National Institute on Aging, one in four people over 65 experience social isolation. Now, I picture someone sitting home alone watching TV. Social isolation decreases the opportunity for engaging activities like playing cards. And it decreases the likelihood of staying fit. Think about how many pieces of home exercise equipment serve as just a place to hang your clothes. Going to the gym is a way to get the body fit and connect socially. People who are socially connected typically smoke and drink less. And of course, that depends on who you hang out with, but clearly, people who are trying to quit benefit from community. We all do. And speaking of quitting, many people observe dry January, and it's a great idea because number seven is alcohol. Drinking alcohol does not increase your risk of Alzheimer's,  but it may worsen it.  But hold your beer. You might remember that Alzheimer's is a type of dementia, but not all dementia is Alzheimer's.  There are several other types of dementia and one uniquely occurs in people who consume heavier amounts of alcohol. It's even called alcohol related brain damage.  Here's what happens. Alcohol causes a loss of white matter. This is where the action happens. Neurons send signals to different parts of the brain and with heavy alcohol use the brain actually shrinks, and with less volume, there's less function.  Alcohol can cause atrophy of the cells, and inhibit the growth of new neurons via a process that we call neurogenesis. Alcohol ages the brain faster and contributes to other diseases that are associated with Alzheimer's dementia and other forms of dementia as well. These conditions are things like high blood pressure and heart disease.   But wait! I thought drinking red wine prevents dementia. And this is a hot topic of research and debate. I mean, when you look at the Mediterranean diet and all those blue zones, most of them are in areas where grapes are grown. And when the fruit of the vine is ripe, well, you know. So the debate continues. And whenever there's controversy, it helps a bit to understand statistics. There's something called a J curve, and the theory was that teetotalers had a slightly increased risk of things like heart disease and brain disease, which, by the way, go together. Then, it decreased with a glass or two of red wine a day, and then the swoop up in the letter J indicated an increased risk with heavy drinking. However, whether or not there's any benefit to consuming red wine is now being challenged. And many experts assert that there is no safe level of drinking.  And if you've ever met my mother, you know she agrees wholeheartedly.  But here's the deal. There is no question that excessive drinking increases the risk of,  you name it. And it's especially harmful in midlife. Besides that, it increases your risk of everything I'm going to mention for number eight on the list, which is head injury.  And it's more common than you might realize. Over 23 million adults over the age of 40 have had at least their bell rung. That's slang for a concussion. It can be from falling, car wrecks, or sports injuries. And the more times your brain gets conked, the greater the risk. That's what we call dose dependent. Preventable? Often. Wear a helmet if you're riding a bicycle, snowmobile, motorcycle, or snowboarding or skiing.  And always, always, always wear your seatbelt. But here's where the rubber meets the road.   And that's number nine, certain chronic medical conditions. And here's the deal. Anything that affects your blood vessels affects your heart and brain. So, things like high blood pressure and diabetes, which damage blood vessels, they aren't good for the old ticker and they aren't good for the noggin either.  Okay, I don't know about you, but I'm ready for some good news.  You too, huh?  Well, how about this? Everything that keeps your blood vessels healthy is affected by lifestyle. If you didn't know that was coming, I'd like to welcome you to your first episode of the Healthy Looks Great On You podcast. But seriously, not smoking, limiting alcohol use, maintaining physical fitness, social connectedness, managing stress and things like depression, as well as eating whole foods.  That's your best weapon to prevent dementia, protect your heart and maximize your overall health.  Now if you already have one of these conditions, hear me.  Sometimes, it's not necessarily too late. Remember You can't go back and change the beginning, but you can start where you are and change the ending. now, let me give you this caveat. Sometimes, it is too late, and conditions are not reversible, and that's often the case. So, prevention is super important.  And also, it's felt that 40 percent of dementia cases can be prevented. That leaves 60 percent that cannot.  Diabetes, high blood pressure, and obesity can be prevented, treated, and sometimes even reversed with lifestyle changes.  I won't go into each one now, but there are lots of episodes that address these six pillars of lifestyle medicine, as well as specific recommendations for each of these conditions. Just head over to my website, www. healthylooksgreatonyou.  com, and browse for them. Included is an episode on preventing cognitive decline, and I'll link this one in the show notes.  But, before we say goodbye Let's say goodnight, because number 10 on the list is sleep.  The first question is, does poor sleep increase the risk of dementia or does dementia interfere with good quality sleep? And the answer is yes, both are true.  On top of that, people have more difficulty sleeping as they age. And here's another conundrum. Do prescription medications for sleep increase the risk of dementia? I mean, if poor sleep is a risk factor, shouldn't we just head to the pharmacy and pick up a bottle of sleeping pills? Well, a recent study showed that certain sleeping medications increase the risk of dementia in white people to the tune of 79%.  Now, that's in people who either often or almost regularly took sleeping medications compared to people who rarely or never took sleeping pills.  And by the way, white people use way more medications for chronic insomnia. Medications like Xanax and Valium. Trazodone, Halcion, Dalmane, Ambien, and Resoril. They're prescribed to white people 10 times more often.  But, despite these risks, 10 percent of older adults regularly take sleeping medication. And, guess what? Women are the biggest users.  Okay, fine, what if you just take over the counter medications like Benadryl, or Diphenhydramine, or Tylenol PM?  The common ingredient, diphenhydramine, has some evidence that it's associated with a higher incidence of dementia.  So what are you supposed to do if poor sleep increases your risk and medication increases your risk too? Well, I'm so glad you asked.  Sleep is complicated, but it's essential. I'll share some previous links to episodes in the show notes if you struggle with sleep. I have some good news. Coming soon, I'm doing a month long series on sleep, so make sure you stay tuned because I'm going to do a series of live webinars, too.  And if you go to my website, there are a couple of downloads that you can snag. Three simple ways to improve your sleep and what to do if you're tossing and turning because your mind won't shut off.  Okay, before we finish, what about George Burns?  Well, he lived with good health and a sharp mind until he was 100 years old. Think he didn't have risk factors? Think again. He started smoking cigars when he was 14 years old, but never cigarettes, and like Bill Clinton's joint, he didn't inhale. He had two to three drinks a day, and sometimes more, but he says he never got drunk. And he had a serious head injury after falling out of the bathtub.  He adored his wife of 38 years and looked forward to joining her in heaven. In the meantime, he exercised daily. He swam, walked, and did sit ups and push ups.  But maybe, just maybe, his biggest strength was the laughter he generated. He says he didn't tell jokes, but rather anecdotes and lies.  But he was a funny guy.  Now, I'm not saying that laughter will keep you from getting dementia or make you live longer, but it sure will put more joy in your life.  So laugh and be healthy, because healthy looks great on you.       The information contained in this podcast is for educational purposes only and is not considered to be a substitute for medical advice. You should continue to follow up with your physician or health care provider and take medication as prescribed. Though the information in this podcast is evidence based, new research may develop and recommendations may change. RESOURCES: The Deadly Epidemic of Loneliness From Loneliness to Belonging How to prevent, treat and reverse type 2 diabetes 4 Reasons to control your BP Preventing Cognitive Decline Why is Sleeping so Hard? The Mood Mechanic and the work of sleep Healthy Looks Great on You website Join the email list for all the resources  

 Do you ever wonder if your forgetfulness is normal or an early sign of dementia? Could losing your keys be something more sinister? While memory lapses are just part of getting older, knowing the difference between normal aging and early dementia could change everything. Today, we'll uncover the subtle warning signs that should not be ignored  I'm Dr.Vickie Petz Kasper. I practiced obstetrics and gynecology for 20 years until I landed on the other side of the sheets   as a very sick patient. When my own body betrayed me, I took a handful of pills to manage my disease and another handful to counteract the side effects. My health was out of control. Through surgery, medications, and lots of prayers, I  regained my strength only to face another  diagnosis.  My doctor challenged me to make radical changes through lifestyle medicine. Now I feel great and I want to help you make changes that make a difference. Healthy Looks Great On You podcast takes you to many medical schools so you can learn the power of lifestyle medicine. If you're ready to take control of your health, you're in the right  place. Whether you're focused on prevention or you're trying to manage a condition. I'll give you practical steps to start your own journey toward better health because healthy looks great on you.    This is episode 154, Is it Normal Aging or Early Signs of Dementia?   Today we resume our month long series on dementia. If you've ever worried about your own cognitive function, or that of a friend or a family member You're going to learn what's normal and what's an indication of something more ominous. And we're going to start by taking a look into the complexities and wonders inside our skulls. The brain. It's the most complex organ in the body. When I was a medical student, over the course of gross anatomy, we dissected a cadaver. All the organs. It was a long and tedious process, separating tendons and blood vessels in the hand, examining the stomach, pancreas and liver as we removed layer after layer from the abdominal cavity. We inspected the lungs inside and out.  But you want to know what we did not do in gross anatomy? brain.  Now, before you think we skipped something, just the opposite is true. At the end of the semester, we had to remove the brain because there was an entire course that followed on neuroanatomy.  But don't worry, I don't call this mini medical school for nothing, so I'll be quick, but we are going to do a very surface overview of the anatomy of the brain. Your brain weighs about three pounds and it contains lots of nerve cells. and an intricate network of communication.  This may surprise you, but about 40 percent of it is water, protein, carbohydrates, and salts. And guess what comprises the other 60%?  If you said fat, you get to graduate early, but I'm guessing that you didn't. There are three main parts of the brain and two main layers. Now, of course, this is a huge oversimplification, and there's so much more, but we're going to stick to the very basics. The biggest part of the brain is the cerebrum, and it takes up about 80 percent of the brain. This is your thinking, feeling, reasoning, learning, problem solving memory part of the brain. It's the part that makes you uniquely you. It allows you to speak, and exercise judgment, and feel, and see, and hear, and touch. It also helps regulate temperature and controls the movement of your body. But it's the cerebellum in the back part of the head that keeps your body balanced and coordinated. And it's about the size of your fist. It may also play a role in thought, emotions, and social behavior, even addiction.  The third part is at the bottom of the other two parts. It's called the brainstem, and it connects the brain to the spinal cord, and it controls basic functions, like your heart rate and breathing.  The outer layer of the brain is called gray matter because it's literally a darker shade. The interior of the brain is made up of white matter.  And speaking of matter, why does any of this matter? Well, you see, different parts of the brain control different functions. And wherever there is pathology, There is loss of function and like real estate, location, location, location is everything.  The surface of the brain is convoluted with these deep folds and this creates more surface area for more connections between neurons or nerve cells.  But as we age, the brain starts to shrink and it actually starts in your 30s and 40s. Then, like crow's feet and gray hairs, it starts to ramp up at age 60 along with saggy skin. and accelerates even more after age 70. Hmm, aging is not for the faint at heart, but a lot of people are doing it. In fact, one in six American adults is over the age of 65. According to U. S. Census data, this age group grew nearly five times faster in the total population over the last 100 years to reach nearly 17 percent of the entire population in this country. to To the tune of 55 million gray headed, pickleball playing, Medicare receiving, joint creaking, golden agers. And yeah, we're concerned about living independently, driving, retaining our mental acuity, and remaining productive members of society.  Full disclosure, I'm not quite there, but I'm also not far away.  The brain's characteristics can actually be seen on imaging. MRI is the most sensitive, and with aging, the radiologist can see that the surface of the brain is less wrinkled and occupies less space inside the cranium or skull.  I mean, when your belt's a little loose, that's not a bad thing, but who wants a smaller brain? And unfortunately, this is not like Honey, I Shrunk the Kids, where you can just aim a contraption and zap it back to normal.  It's more like the sweater you accidentally put in the dryer. It's not going to be the same.  And although it's normal for the brain to lose volume as we age, it's When it exceeds what's expected for age, that's not normal. When the brain no longer fits snugly inside the skull, we call that atrophy. And there are varying degrees from mild to severe, and symptoms typically match depending on which areas of the brain are affected.   In this episode, we're going to focus on 10 signs that you should not ignore. And you can find this information on the AA website. Oh, not that AA, but if you need it, I'll put a link to that in the show notes too. I'm talking about the Alzheimer's Association website. We're going to discuss each one as well as when to worry and when not to, but here's the list from their website.  Memory loss, challenges in planning or problem solving.  Difficulty completing familiar tasks. Confusion with time or place. Trouble understanding visual, imaging, and spatial relationships. New problems with words and speaking and writing. Misplacing things and losing the ability to retrace steps. Decreased or poor judgment. Withdrawal from work or social activities. And finally, changes in mood or personality. Now let's dive into each one. When you think of Alzheimer's or dementia, what do you think of?  I'm not sure I heard you, but I think you said trouble remembering things. And you know, we all have trouble remembering things, especially if we're distracted with a million thoughts running through our mind. And it's perfectly normal to have trouble remembering things like someone's name.  Not someone close, like your kid, but maybe someone you just met. And you know most people say, I'm just not good with names. Well here's a little tip. Most people aren't good with names because they don't listen in the first place. When you're at an event and you're meeting lots of people and you're going to be introduced to people, you're thinking about what you're going to say, not what they're saying to you. So here's a little hint. The best way to get good with names when you're meeting new people is repeat their name back to them. That's It forces you to listen and it helps you remember.  It's also normal to miss an appointment occasionally or forget a call you were supposed to make. Or forget to pick something up that you were supposed to do. But what's not normal is forgetting information.  Also forgetting birthdays and anniversaries of people close to you, that's not normal.  People with early signs of dementia may start to rely more on putting everything on their calendar or taking notes or setting an alarm on their phone to remember things. Now, some of these are just organizational skills, like set a reminder on your phone to take medication. But when people start forgetting routine things, That's way more concerning.  I'm not sure telling the same stories over and over is necessarily a bad thing. It's kind of part of our social fabric. But, certainly asking the same questions over and over is a red flag. Like, when is my hair appointment? Then five minutes later, when is my hair appointment? Over and over.   Next on the list is difficulty with what we call executive function. And this is the part of the brain that helps us follow a plan or solve a problem. It's necessary when dealing with numbers. And this can manifest itself as the inability to do something like follow a recipe. That's a warning sign. But also more subtle things like just difficulty concentrating. Mentally tasking exercises just take a lot longer in people with early dementia. Now, it's normal to slip up occasionally and forget to pay a bill, or leave out the baking soda in a recipe.  But with early dementia, things that should come easy, get more and more difficult.  Playing games becomes more of a challenge, or navigating directions. And getting lost is a big concern for people with dementia, both driving, as well as something we call wandering.  But, it's perfectly normal to have to ask your grandkids how to program your favorite shows on your streaming platform.  But, it's perfectly normal to have to ask your grandkids how to program your favorite show on Netflix. You've probably even seen those commercials where the grandparents are just waiting on their grandkids to come and help them with their phones.  But, if someone loses the ability to do something simple like return a text message or read an email, That's more serious. And back when everything was on paper, it seems like we often wrote the date. Now, sometimes I have to think about what day it is. You too? Well, that's normal, as long as you can remember quickly. Dementia, on the other hand, causes people to not know what day, month, year, or even season it is. And what about trouble seeing?  As we get older, our eyesight tends to go kaput due to normal aging as well as things like cataracts. Recently, uncorrected vision loss has been linked to dementia just like untreated hearing loss. Good grief, I have to get up and put in my hearing aids and put on my glasses in order to function.   While declining visual acuity is normal, difficulty interpreting what you see is not. And people with dementia start losing the ability to read and comprehend. They also have difficulty with color contrast, and this can be very dangerous because they may fall because they don't realize there's a step or there's a rug and that can trip them up.  Have you ever lost your train of thought in the middle of a conversation?  I remember a particularly stressful season of my life about 10 years ago, and I felt like I couldn't complete a thought or a conversation, but it's because my mind was a million miles away.  Turns out it's normal to occasionally have trouble finding the right word you're looking for. But in people with dementia, this is more pronounced. They may start stories in the middle instead of a logical beginning, and they often repeat things in a loop.  But they come to a word and they can't recall it, so they kind of make a weird substitution like calling a watch a hand clock. What about losing things? Well, it's okay if you have to ping your cell phone on your hand clock or search for your keys.  I'm kidding, I hope you know that. But when my kids would lose things, I always told them to look with their brain, not their eyes. And think back to when you last saw it, and then retrace your steps. It usually works, but people with dementia can't do that. They also may put things in weird places, like put a can of vegetables in the refrigerator.  And when they can't find their car in the parking lot, They may jump to the conclusion that someone has stolen it.  Since the decision making part of the brain is affected by dementia, people make poor decisions. And of course, we all have bad judgment occasionally, but in dementia, this can be a serious problem, and it can be really dangerous. Because they're more susceptible to scams, and that can have devastating financial consequences. But it's also physically dangerous, because they may forget to turn off the stove or the faucet, and as the disease progresses, their hygiene is affected, as well as their ability to dress appropriately.  Now, after the holidays, you may just be ready for some peace, quiet, and solitude. Sometimes we all just want to stay home and veg out, but people with dementia struggle to participate in conversations, so they may withdraw from things that they used to enjoy. Especially if it requires more complex mental activity.  And lastly, there can be mood swings and personality changes. In fact, and hear me on this one, Dementia can present as depression, anger, extreme irritability, and anxiousness.  Because here's the deal, when all of this is slipping, they know, and it's scary.  And even though it's frightening, I don't want you to ignore warning signs in yourself or in someone you love.  Because if something's wrong, there is hope. Stay tuned for more about prevention, treatment, and even some evidence about reversal. And of course, it's all about a healthy lifestyle. And if you're ready in this new year to make healthy lifestyle habit changes, I have a great resource for you. You can go to my website, www. healthylooksgreatonyou.  com and find kickstart to healthy habits in just seven days. Of course, I'll also put a link in the show notes, and there are lots of podcast episodes that will help. And when you're on my email list, I send out lots of goodies. Recipes, sources of fiber, foods that affect your mood. So this is not something you want to miss.  Because your physical health affects your brain health, and healthy looks great on you.      The information contained in this podcast is for educational purposes only and is not considered to be a substitute for medical advice. You should continue to follow up with your physician or health care provider and take medication as prescribed. Though the information in this podcast is evidence based, new research may develop and recommendations may change. RESOURCES Kickstart to Healthy Habits in 7 Days Alcoholics Anonymous Alzheimer's Association Healthy Looks Great on You Podcast episodes by email

The stomach virus, COVID, cold, flu, RSV and whooping cough are going around. We're in the thick of germ season. Dr. Vickie Petz Kasper tells you the truth about how germs spread and how you can stay well and avoid catching them.  Tis the season to be coughing, catching all the germs and getting sick.  Whew, there really is a lot going around right now. So how can you keep from getting sick?  You've probably heard that the stomach bug is going around. The most common cause is the Norovirus. And January is typically flu and RSV season, and COVID levels are high. All three are increasing and this is not unexpected. Why is that? Well, because of all the travel and family gatherings, the number of people you are in close contact with on a daily basis usually consists of your immediate family, friends, and co workers. But over the river and through the woods, all those germs are coming to gather at Grandmother's house to spread like wildfire.   In this special edition episode, we're going to talk about how these six infections spread and what you can do to prevent it. But first, we need to go to mini medical school and learn about viruses and bacteria.  Pop quiz! Of the six diseases I mentioned, all but one is a virus. Do you know which one is caused by a bacteria? Norovirus, the common cold, flu, RSV, whooping cough, or COVID. Not sure? Well, listen close. I'll tell you as we review each one. But first, some basics. What is a virus? Well, it's a fragment of genetic information like DNA or RNA, and it's inside this protective shell that's called a capsid. And a lot of them look like a ball with these spiky things on it. They don't have any cells, and they're tiny. Their goal is to perpetuate, and they need a host to reproduce. And humans, well, we're so hospitable. We work great. First they attach to their host, and then they enter the host, and then they start replicating inside the host. Then they assemble more viral particles and whoosh, release them. And that, my friends, is a very, very brief overview and simplistic overview of how they make you sick.   One more thing. If you have a viral infection, an antibiotic will not do one frazzling bit of good. And that's what it says in all the medical textbooks, "Not one frazzling bit of good." And I know you want an antibiotic because you've got a lot of things to do and you want to get well fast. If you go to urgent care, you can probably snag a Z Pak pretty easily. But, if you have a viral infection, it won't do one frazzling bit of good. Now, why am I so passionate about that? I'll get to it in a sec, but let's first talk about bacteria. They're different. Bacteria are also tiny, but they have a single living cell. Some bacteria are actually good, and they keep you healthy.  And that's why taking an antibiotic when you don't need one is bad for you. Because if you kill off all the bacteria in your gut, that upsets the gut microbiome  for a long, long time. And what happens in the gut microbiome? Well, that's where neurotransmitters are made and where the immune system is regulated. I have some links in the show notes from previous episodes if you want to learn more about how the gut actually affects your brain and your mood.  Now, on the other hand, if you do have a bacterial infection, you need an antibiotic. Okay? Got it? Antibiotics are for bacteria, not viruses. Let's move on, starting with the stomach bug, which really isn't a bug at all. And I bet you already guessed that the stomach virus is caused by one of those spiky little pieces of genetic material that needs you to be its host.  The most common cause of the stomach virus is the Norovirus, and this one spreads easily, so it's super contagious. People with Norovirus infection can shed billions of invisible viral particles. That's billions, but it only takes a few to make you sick. And it doesn't really seem fair to stack the deck that way, especially since the end result is diarrhea, nausea, vomiting, and stomach cramps, and possibly headache, body aches, and fever. You get it from sick people, contaminated food or water, and surfaces. Now that last one's really important, and that's the reason that I always, always use the little wipes. to wipe down the handlebar of the grocery cart and I wash my hands as soon as I can.  And once you're exposed to the Norovirus, it takes about 12 to 48 hours to get sick. So it usually makes the runs through the household pretty quickly. You can get infected with Norovirus by ingesting little bitty tiny pieces of feces or vomit from an infected person. Yeah, mom and dad. That's why you're at risk when little Johnny brings this home from school. All that barehanded cleaning and caring for your sick splattering little one puts you at risk for going down for the count, too. Your biggest defense is wash your hands. with soap and water. Wash them often, and wash them good. And keep your hands out of your mouth, eyes, and nose.  This virus grows really nicely in big Petri dishes, otherwise known as cruise ships. And that's why they installed 974 hand sanitizer stations right in front of the food troughs. Hand sanitizer doesn't really work that great for this particular virus. Turns out good old fashioned hand washing is much better. So, maybe that cart wiping isn't doing much good, but it certainly won't hurt. Anyway, be careful what you touch and keep it out of your mouth and nose, and wash your hands. Now let's move on to the common cold. Quick question, virus or bacteria? You got it. Virus. Specifically the rhino virus. And remember, rhino means nose  and it's also a type of Corona virus.  That's right. Corona virus first identified in the 1960s and effectively killed by Lysol. Says it right there on the label.  Next question. If the common cold is caused by a virus, will an antibiotic help you recover faster? Nope. Can it hurt?  I hope you said yes, and if not, go ahead and hit rewind. The symptoms of a cold usually last less than a week, but can last up to two weeks. And they include runny, stuffy nose, headache, body aches, sore throat, fever, coughing, and sneezing. There's a link in the show notes on how to differentiate a cold from allergies. Different viruses are spread in different ways. The common cold is spread through droplets from an infected person and they find you when that person coughs or sneezes. You can breathe them in or you can get infected by touching a contaminated surface then touching your eyes, nose, or mouth. That's why it's recommended that you cough or sneeze into your elbow. Because if you cover your mouth and nose with your hands and then shake hands or touch something or a surface, then the virus uses that as an opportunity to hitch a ride onto someone else's hands. Then, if they touch their eyes, nose, or mouth, they're infected. So wash your hands and keep them out of your mouth, eyes, and nose.   Another virus that spreads by droplets is influenza. These droplets are spread when people with flu cough, sneeze, or even talk. You can also get it from touching surfaces than touching your mouth, nose, or eyes, but that's actually less common. Most of the time you catch it directly from another person. These little viral particles are within droplets that land right in your mouth or nose. And, relatively speaking, these droplets are kind of big. They're greater than 5 microns in diameter, so they don't really travel far because gravity just pulls them to the ground within about 3 feet. Now, once you're exposed, the virus goes to work pretty quickly and you typically get sick a couple of days later. Now, flu season is definitely upon us and it's spreading. When I was young, my mom had the flu and she said, She thought she was going to die and kind of hoped she would. Now personally, I don't ever recall having the flu. But it's serious. It can be fatal. And there are lots of different types of flu, and some cause more severe illness than others. So far this year, there have been 9 pediatric deaths, and it's early in the season. 3. 1 million cases of flu have been reported, resulting in 37, 000 hospitalizations and 15, 000 deaths. According to the CDC, flu is on the rise.  How do they know? Let's take a look at how the data is collected because it might surprise you.  They look at emergency room visits, hospitalizations, and the number of tests done for certain diseases and the percent positivity. And there are benchmarks for those. But that wouldn't really give us a total picture, would it? Because some people don't go to the doctor or the hospital.  Want to know a secret?   They're looking at your poop. No, not yours individually, but collectively. They study wastewater and test feces for these viruses. I mean, it's kind of brilliant, albeit really gross.  They even have a poop dashboard. Of course, they have a more sanitized named for it. It's a Wastewater data. There's a link in the show notes if you're interested or if you don't believe me. And honestly, it's pretty fascinating if you're ready to geek out. I just wonder if they advertise on LinkedIn, looking for a CPA, a chief poop analyst. Qualifications must understand virology, statistics, and have a high tolerance for gross things. And maybe they got the idea from Teenage Mutant Ninja Turtles. Who knows? Okay, enough of that.  Now we call influenza flu for short and moving on, we call respiratory Syntcial virus, RSV for short. And the normal RSV season is late fall to winter, though that, again was thrown out with a lot of other things during the pandemic.  Wanna guess how it spreads? Just like the flu and the common cold, RSV spreads through droplets. You already knew it was a virus, I mean, it's right there in the title. But, it's the same old viral tactic. Somebody who's infected coughs or sneezes, the droplet travels the short distance between you, and  you breathe it in. This virus can survive on hard surfaces like door handles and tables for many hours. So, if you touch it and introduce it into your mouth, nose, or eyes, It can spread that way. It can also live on your hands or a used tissue, but not for very long. So what should you do?  That's right. Wash your hands and don't touch your face. Now, this is important. RSV can infect anyone at any age and more than once in their lifetime. In fact, nearly everyone gets it before their second birthday. But here's the deal. Babies can get really sick from it. And you can give it to them by kissing their face. So yeah, Grandma, this is one reason that new moms tell you, Don't kiss my baby. The other is the herpes virus, which causes fever blisters, but it can be fatal to newborns.  RSV can cause severe illness, hospitalization, pneumonia, and death in older adults too. So if you're sick, stay at home. Seriously, don't share your germs. When it comes to respiratory viruses, clean air also helps. That means HEPA filters for indoor air, or if you live in the South, you can probably open some windows except maybe those 13 or so days when we get bitter cold and ice. Anyway, just wash your hands and cover your mouth and nose when you cough or sneeze, spray the Lysol, keep your distance, wipe down the surfaces. There's just not a lot of variety in these recommendations and following them just might protect a vulnerable little baby or a precious elderly grandma. And that logically helps me segue to COVID. You knew we were going to talk about COVID, didn't you? Transmission rates are really high right now. And here's a test I bet you'll ace. Is COVID a bacteria or a virus?  Bingo. Let's go a step further. COVID 19 is a coronavirus. And remember, there are lots of different kinds, but there is something very unique about COVID, and that is how it's spread. And hopefully you already know this, but let me remind you that COVID 19 is not spread the same way as the common cold, RSV, or the flu. And this is one of the things that made it so scary and dangerous. You see, COVID is airborne. Instead of hanging out in big heavy droplets that fall quickly to the floor, it floats along through the air. So you can literally get it from someone who isn't even in the same room with you. Think about a small bathroom where someone has coughed and then you go in, breathe in the little viral demons and get sick. It even traveled through ventilation systems in heavily populated apartment complexes. For the most part, the COVID virus spreads among people who are nearby. Basically, talking distance, coughing, sneezing, singing, and even breathing distance. And the louder you talk or sing, the further these little particles travel. We call it aerosolization.  I mean, think about hairspray in an aerosol can. You spray it, it gets on your jewelry, the mirror, your glasses, your husband comes in and starts fanning the air. Except these particles aren't big enough to declare their presence floating in the air.  Depending on the ventilation, airborne diseases can travel more than six feet and hang around for hours floating in the air.  Fortunately, there are not a lot of airborne diseases, but there are a few, like tuberculosis and measles. which is also on the rise and will likely continue to increase.   Remember when we didn't know how COVID was spread? I traveled to my daughter's during that time to see my grandbaby and drove eight hours without stopping to eat and only once to get gas and go to the bathroom. I wore gloves and an N95.  I never got into washing my groceries but I did wear an N95 a lot plus I worked in a hospital so there's that. Now you can touch a contaminated surface and get COVID through your eyes, mouth, and nose. So do the drill. Wash your hands. Don't touch your face. But it's that airborne aspect that made it different. Besides the fact that it was a novel coronavirus and we just didn't have any immunity.   The pandemic highlighted the need for America to get healthy too. Obesity was associated with poorer outcomes. And now we have GLP 1 agonists, which are helping people control obesity because it's so much more than willpower and determination. I put a link in the show notes about GLP 1 agonist and obesity, but listen, we still need to be physically active and eat whole food.  Now, we've talked about five viruses, Norovirus, rhinovirus that causes the common cold, influenza, RSV, and COVID, but what about whooping cough? Virus or bacteria?  You guessed it, whooping cough is caused by Pertussis Bordetella. And this bacteria is very contagious. It spreads easily through the air when someone coughs. And boy, do they cough. Sounds like a big wheeze before this violent coughing fit and a shower of germs. It lasts a long time and people are contagious for two weeks. And that cough can linger for months. You may be wondering, if it's a bacteria, should you take an antibiotic? And the answer is yes. But, for this one, you've got to take them early.  Not everyone gets that classic whoop. that gives it its name. Some people just get a little tickle and a cough and maybe they don't even know they're sick or their doctor tells them they have bronchitis or a sinus infection. And those are the ones you've got to watch out for because they can spread it. And like RSV in babies, it can be life threatening. Babies don't cough, they quit breathing. And one third of infants less than one year old who get whooping cough require hospitalization. Wow, that's serious. And that is why, when I was practicing obstetrics, I always recommended that my pregnant patients and everyone who was going to be around the newborn get a booster shot called Tdap. It stands for tetanus, diphtheria, acellular pertussis. Now let me stop right there. And I want you to hear me.  I really wanted to do this episode because promoting health is the whole goal of this podcast. I want to give you information, motivation, inspiration. to take measures to protect and improve your health. When it comes to seasonal illnesses, it's important to have a good baseline health and a strong immune system. That means a healthy gut microbiome, a healthy weight, and controlling risk factors like diabetes and hypertension.  I really care about you and I have no intention of wading into controversial waters.  So, if you have strong emotions when it comes to vaccines, Push stop on this podcast. But I really do care about you and I'm gonna keep this part really short. But if you want to have a further discussion about vaccines, I will literally schedule a call with you. Just email me, DrVickie@healthylooksgreatonyou.com and we can talk about it. Please don't send me hate mail, but if you do, I'll respond with love and grace  because I don't want this information which is rooted in solid science, evidence, research, medicine, and statistics to interfere with our relationship.  I'm not asking you to respect my opinion or anyone else's because this is not about opinion and it's not about respect.  But you see, that is something that changed with the pandemic. Distrust was sown  and maybe deserved. Maybe there was something nefarious, but there was also a lot we just didn't know. And as we learned and we learned quickly, things changed. Anyway, talk to your doctor is the best advice I can give you.  I remember when the chicken pox vaccine came out, my son was two years old and he had asthma. And I was a little leery because it was a new vaccine. I talked to my pediatrician and he advised giving it. Two years later, my son's preschool had to shut down because every single kid had chicken pox. Except my one little vaccinated boy. They even had to cancel preschool graduation because yeah, that's a thing. Instead of telling you what I do or what I know or how I feel, let me preface all of this by saying I've been a medical doctor for three decades. I was chief medical officer of a hospital for seven years, including the pandemic years, and I know what I saw firsthand. I do a lot of research from reputable sources for each podcast episode. So if you trust me, keep listening, but again, if you have strong feelings, now is the time to stop listening and you can tune back in next week. We'll pick up on the dementia series and talk about things we can agree on. I mean, we don't all have to agree on everything to be friends, do we?   Okay, I already told you that I recommended that all my pregnant patients get Get Tdap to protect their babies, and this is based on recommendations from the CDC, the American Academy of Pediatrics, and the American College of Obstetrics and Gynecology, all reputable organizations. They also recommend the flu shot. Now, vaccine reactions are real. but they're rare. I don't personally know of a pediatrician who does not vaccinate their children. They see firsthand what these infectious diseases can do.  Now, I'll admit doctors have various opinions because they have various perspectives and we call that bias. Think about it. If a doctor only works in an outpatient clinic, they may have tons of experience treating some infection and what they do supports their beliefs.  But they don't know what goes on in the emergency room or the hospital. And the doctors that do have a different bias. And this was especially true during COVID.  There were a lot of sayings that went around during COVID, like, what about the obesity epidemic? Why are we not talking about that? And I think we should be talking about it. Or what happened to the flu? Did it suddenly disappear? Well, it turns out that social distancing, washing your hands, wearing a mask, avoiding crowded places prevents the flu too. It's recommended that everyone over the age of 6 months get a flu shot.  And if you're concerned about mercury or thimerosal, you'll be glad to know that single use vials of the flu shot don't contain any and haven't in many, many years. Now, remember I told you that I've never had the flu? You see, after my mom had it, she made sure we were vaccinated every year. And I continue to get the flu shot every year. I gave it to my kids every year. It is a killed virus. And you cannot get the flu from the flu shot. And yes, I know, you may have gotten the flu shot and then gotten the flu. And there's several reasons for that. Number one, the vaccine typically is only between 40 and 50 percent effective. Number two, it takes a couple of weeks before it works, and you might have gotten exposed to the flu right before you got the vaccine or right after before your immunity kicked in. You may also get the flu right after you drink a Coke.  That doesn't mean the aluminum can caused it, and I'm sorry if that was a little snarky, but correlation does not equal causation, and that's super important when you're looking at data rather than anecdotal experiences.   I remember how excited we were at the hospital when the COVID vaccine was delivered. I even took a video on my phone. It made a huge difference in the death rate we were seeing. And as soon as it was available, I got the COVID vaccine and all the boosters until the virus mutated enough to not really cause severe disease in most healthy people. I would still get it if it prevented COVID. But unlike what we thought at first, the COVID vaccine does not prevent COVID or the spread of COVID, just the severity of the disease, hospitalization, and death.  Not that that's not important.  The RSV vaccine is recommended for people age 60 and over. And there is a form of it that's available for newborns who are at risk.  Again, Tdap is recommended for pregnant women during every pregnancy and for anyone who's going to care for the baby.  Vaccines in pregnancy, like flu and Tdap, are given later so that those maternal antibodies can help protect the baby when they're too young to be vaccinated.   I know, attitudes have really shifted about vaccines. I remember when I was in the second grade, they lined us up at school and shot us in the arm with the same air gun to vaccinate us against smallpox. Remember smallpox? That disease has literally been eradicated from the face of the earth by vaccines. We all got it at school, and I'm not even sure our parents knew we were going to get it, but my mom is an ardent supporter of vaccines. Wanna know why? In a word, surely. You see, she had a cousin who was in an iron lung at the age of 17 from polio. It was a dreaded disease and the vaccine was a huge victory against this debilitating illness.   I guess people have a reason for believing what they believe. If you've seen devastation from an illness or from a vaccine, you're gonna have strong feelings and rightfully so. I've seen what I've seen and you've seen what you've seen. So, please send me an email if you want to continue the conversation. But I think we can all agree, keep your germs to yourself, wash your hands, get some fresh air, don't touch your face, and stay healthy. Because healthy looks great on you.        The information contained in this podcast is for educational purposes only and is not considered to be a substitute for medical advice. You should continue to follow up with your physician or health care provider and take medication as prescribed. Though the information in this podcast is evidence based, new research may develop and recommendations may change. RESOURCES: Is it allergies? Weight loss injections What causes obesity? Gut Health, food and mood Wastewater dashboard Email me        

 Is dementia really preventable? The answer is more complicated than a simple yes or no. There are some things we can control and other things we cannot, but  groundbreaking research shows that up to 40 percent of dementia cases might be preventable through lifestyle changes.  That's nearly half of all cases that could potentially be delayed or avoided. In today's episode, we'll explore the science behind daily habits that can protect your brain health. We'll separate fact from fiction about dementia and examine the latest research and most importantly, share practical tips you can take today to reduce your risk. Whether you're concerned about your own cognitive health or caring for a loved one, this month long series will give you lots of information, motivation, and inspiration regarding brain health. And what could be more important than saving the brains.   But first, let's do a quick mini medical school review about dementia and Alzheimer's. Today's focus will be on Alzheimer's disease because it accounts for 60 80 percent of all cases of dementia.  There are currently over 6 million people in the United States who are 65 or older who have Alzheimer's disease. It is the 6th leading cause of death in this country, but it moves up to number 5 if we're talking about older Americans.  Over the last 20 years, the incidence has increased by an alarming One hundred and forty five percent. Wow. So, what causes it? Well, that's a good question, and there isn't a clear answer. One way to think about dementia is to think about the way other organs fail, like heart failure and kidney failure. Dementia is, quite simply, brain failure. Now, the brain is made up of neurons, which are nerve cells, and those are found throughout the body. In the brain, these cells are responsible for complex connections and communication, and that enables us to think, smell, talk, see, hear, remember, make decisions, plan, and move our bodies. And with dementia, these cells start to die, and the brain begins to shrink.  But listen, brains typically begin to shrink around age 30 or 40 in perfectly healthy people. Then it ramps up around age 60, even more after age 70. We call this shrinkage atrophy, and to some degree it is normal.  But the good news is that we have some reserve to the tune of about 100 billion nerve cells, 100 trillion synapses, which are the connections between nerve cells and a whole bunch of neurotransmitters, Which are the chemicals that go between nerve cells to make communication possible. So, this network has some resilience even when there's an overall loss of brain volume. However, Alzheimer's is not normal atrophy. The brain shrinks at an accelerated rate. And no one knows for certain what happens inside the brain of people affected by Alzheimer's disease. But the two most notable things are plaques and tangles. If you've never seen it up close and personal, you may envision someone who doesn't know how to get around and can't remember your name. But, it's not really like that at first, and it's tricky. It's not uncommon for family members and close friends to get a little concerned about someone's mind, then see times of brilliance and you think, Oh, everything's fine. So, This visual of tangled neurons really helps us understand that. Sometimes you're brushing your hair and everything's smooth and then sometimes you hit a mess and the brush gets hung up.  These tangles interrupt the transport system in the brain. And it's thought to be related to the Tau protein. The other process that seems to contribute to Alzheimer's is plaque.  Now, When I say the word plaque, you may think of the dental hygienist prying your mouth open and picking at that buildup on your teeth. The plaques on your teeth are made of tartar, but the plaques in the brains of people with Alzheimer's disease are made of beta amyloid. And these are just sticky pieces of protein that come from the fatty membrane around the nerve cells. And things that stick together clump together, and these form plaques. And it blocks cellular communication.  On top of that, there's an immune response where inflammation causes cells to just be gobbled up.  There are going to be some great resources to better understand this process.  I'm going to put all of this together for you and send it out every Friday this whole month so you have all these resources at your fingertips. And of course, if you aren't on my email list. You should be. You can sign up so you don't miss it. Now that you have an overall understanding of Alzheimer's, let's get back to prevention. When we look at the research, we divide the risk factors into two buckets, modifiable and non modifiable. We're going to focus on the modifiable. Simply put, it's things you can control versus things you cannot. And this might be a really good time to recite the serenity prayer. Lord, help me to change the things I can. And accept the things I cannot.  Today, we will focus on what we can change. And I'm going to give you a quick list of known contributing factors for dementia. And this is not a complete list and these are not your practical steps, but I think this is good information for you to have before we really get started. Number one, diabetes, and it's way more prevalent than you might think.  Next is midlife, high blood pressure, high cholesterol, midlife obesity, smoking, physical inactivity, poor diet, which is the standard American diet, stress, and lack of quality social connectedness.  Notice there's a strong correlation between things that affect heart health and things that affect brain health.  We often don't think of heart disease or dementia as being reversible. But what if,  what if, that's a question that deserves an answer. What if it's preventable and what if it's reversible? Dr. Dean Ornish addressed that question in the 70s for heart disease. And in June of this last year, he released a small research study showing reversal of cognitive decline.  Let's pause for a minute and let that sink in. Not only is evidence showing that 40 percent of dementia is preventable, but now we have some evidence that at least in some people and to some degree, It's reversible. And if that doesn't motivate you, I don't know what does. Now, this study was promising, but small. We're going to dive into the details in an upcoming episode in this series, but we're also going to look at information published by a reputable medical journal called the Lancet Commission, as well as recommendations and facts from the World Alzheimer Report, the National Institutes of Health, or NIH, and the Alzheimer's Association. If you're interested in more information. , I'm going to put together a list of helpful resources, and some of them have some really cool visual tools where you can tour the brain. There's a link in the show notes to sign up for my email, or just go to my website, www. healthylooksgreatonyou.com There's some great resources for you there, and episodes on diabetes and hypertension, because those are also contributing factors.  And if all of this does motivate you to make lifestyle changes, as a bonus, you can sign up for a free mini course that I put together to help you work through making healthy habit changes. It's called seven day kickstart to healthy habits, but let's jump to the bottom line to quote the World Alzheimer's report 2024. "There is no magic bullet for dementia, but there are tangible steps big and small that individuals can take to reduce risk. And any step is better than doing nothing."   So let's look at those any steps.  There were nine risk factors that were identified to be modifiable, meaning you can change them, but they've added three more for a total of twelve. I've divided them up into eight steps. Step one is literally a step, and that's physical activity. Any activity is better than no activity. And I would also say, the more, the better. Aim for at least 30 minutes a day to promote blood flow to the brain, which feeds your brain by delivering oxygen and nutrients. Most experts have focused on aerobic exercise, which is getting your heart rate up. So, while it's great to walk three miles a day, if you aren't huffing and puffing just a little bit, But you probably aren't getting the maximum benefits. High intensity exercise can optimize the environment for creating new connections between neurons in the brain by releasing something called brain derived neurotropic factor or BDNF. This is a warrior in the brain that goes to battle to fight cognitive decline.  More recently, strength training is being emphasized, especially quad strength. The muscles in the legs are some of the biggest in the body. According to "The Brain Docs", Dr. Aisha and Dean Shirazi, research has consistently shown that leg strength correlates with enhanced cognitive function. And on top of that, strong legs means less falls as we age and falling is associated with all kinds of bad things besides bruising and breaking bones.  Another area that is currently being studied is called combined cognitive physical interventions. I'm going to talk more about this later, but it refers to activities that force you to use your muscles and brain at the same time. Now the studies are not conclusive, but the concept is that if you challenge your brain while exercising, you get more benefit. Some people call it exergames, but think dancing, tai chi, virtual reality games, walking and recall, such as memorizing scripture while you walk. That's something I really enjoy because it's also outside in nature, which is a great stress reliever. And the instructor at the gym where I go comes up with all kinds of things to make sure our brains are being challenged in our circuits class.   And speaking of moving, let's move on to step number two.  You probably knew this was coming, but the next step is diet. And of course, the big question is always, which diet? Let me just cut to the chase and tell you that lifestyle medicine promotes a whole food plant predominant diet. That means cutting out processed foods, especially ultra processed foods, and eating instead whole foods. You know, the way God designed them instead of the way food manufacturing industry packages them. And yes, I know it's expensive and confusing and I talk about that in other episodes, but if you want to protect your brain, you've got to nourish it and nutrients come from food. The more the food resembles the way it exists in nature, the more nutrients it contains. And that seems simple enough, but what does research and evidence tell us exactly? Well, Dr. Ornish says, whole food, minimally processed, plant based diet is best. for preventing and reversing dementia. And listen, his program is intense. The American College of Lifestyle Medicine says we should limit the amount of sugar and saturated fats. And make sure to eat plenty of fruits, vegetables, and whole grains. The World Alzheimer's Report tells us to diversify the food groups you consume and avoid ultra processed foods. In fact, we always say, eat the rainbow. That means different foods with different colors and that provides the different nutrients that we need. And, by the way, when we talk about foods with different colors, we're not really talking about Fruit Loops, regardless of whether or not they contain dyes. Listen, junk food is junk food whether it's brightly colored or pale.  So what kind of diet? We're talking about diets that are rich in fruits, vegetables, whole grains, and healthy fats. Those are all associated with better brain health. The Mediterranean diet is a classic example. The Mediterranean diet is rich in fruits, vegetables, whole grains, legumes, fish, and healthy fats, and has been consistently linked to lower rates of Alzheimer's disease.  And the MIND diet is a combination of the Mediterranean diet and the DASH diet, which is used to treat and prevent hypertension. And it has also been shown to reduce dementia by as much as 53 percent. I have a separate episode on that.  If you actually read the list of 12 modifiable risk factors, it doesn't specify diet, but instead includes maintaining a healthy weight and diabetes. And both of those are directly related to diet.   Step number three is don't smoke. I'm not going to spend a lot of time on this one because fortunately most people don't smoke. That's one of the reasons that the rates of heart disease and stroke are decreasing. However, marijuana use is skyrocketing and we are starting to see evidence that it can increase the risk of heart attack by four fold. And I imagine as this trend plays out, we'll see more and more negative effects. On top of that, air pollution has been linked to dementia. Now, I do have an episode on smoking cessation with some helpful resources. I'll link it in the show notes. You can find it on my website, but suffice it to say that anything that damages blood vessels damages the heart and the brain. Smoking contributes to cardiovascular disease, high blood pressure and stroke. And is clearly a risk factor for dementia. Hypertension is independently listed as one of the 12 modifiable risk factors and so is a high LDL cholesterol.   Step 4 is meaningful social interaction. We need people in our lives. Ideally, we could combine all these measures together. Eat your meals with people. Exercise in a class. Stimulate your brain with games that involve another person. There is strong evidence that links social connectedness to overall health in general and brain health in particular. Not only that, the one thing that is the strongest indicator for both happiness and longevity is It's social connectedness.  I have a couple of episodes on loneliness. The latter focuses on mood and it turns out that depression is also a risk factor for dementia.  To be honest, it's hard to know the difference or which came first,  but it's clear that loneliness is linked to poor health outcomes in general. Step number five is stay mentally active. Now, people with less education to begin with have an increased risk of dementia. But that doesn't mean that once you graduate, you can stop there. Be a lifelong learner. And this doesn't just mean to sit around and do brain teaser puzzles, although there may be some benefit to that. But there's clearly benefit in learning new things, especially hard things. Challenging your brain helps create new connections, and new connections help maintain reserve during the aging process. Learning a new language is probably one of the best things you can do to challenge your brain. But it's hard. Memorizing is another good thing, and I cannot tell you how much memorizing scripture has meant to me personally. Not only for brain health, but for spiritual health.   Number six is just protect your body.  Pay attention to your overall health, that includes your teeth, but specifically protect your noggin. Head injuries are associated with an increased risk of dementia. I'm going skiing this month and I will be wearing a helmet, but also make sure your home is safe. Rugs can be a hazard, so can puppies and bathtubs. Remove clutter and cords so you don't trip.   Other things that fall under protect your noggin are hearing aids. You see, when sound enters your ears, it goes to your brain for processing. And when you can't hear well, those parts of your brain start to shrink. Wearing hearing aids may help prevent dementia. And more recently, research has also found an association between vision loss and dementia, likely for the same reasons. So, maximize those inputs to your brain through your eyes and ears and protect your head.   One of the most common causes of traumatic brain injury is car accidents. Two of the biggest factors associated with motor vehicle crashes are alcohol and sleepy driving.  So, step number seven is avoid excess alcohol. Previously, evidence indicated that one to two drinks a day was considered safe and maybe even protective. Admittedly, people who live in blue zones often consume red wine on a regular basis. And if you aren't familiar with blue zones, I'll have an upcoming episode, but basically, It refers to five geographic areas in the world where people routinely live to be over 100 years old with vim and vigor.  Only one of them is in the United States. It's in Loma Linda, California. There's a large population of people there who belong to the seventh day Adventist faith in that part of the country. And their lifestyle is marked not only by faith, but also strong social ties, a vegetarian diet, time in nature, and no tobacco, and no alcohol. Regardless, there is an alarming trend of increasing alcohol consumption, and excess alcohol is clearly linked to dementia. For more on alcohol, I included a previous episode link in the show notes. There is no controversy in the literature that two drinks a day is the limit. Quitting is hard, but And I've included some resources on my website.  Lastly, step number eight is sleep. I know, I know I said there were 12 modifiable risk factors. Thank you so much for paying attention. I will list them out, one through 12 in my newsletter. But for this episode, I grouped them together.   In a recent episode, I called sleep the mood mechanic. But the brain repair work that goes on during sleep is so much more than mood. Poor sleep is associated with so many of the risk factors for dementia, like diabetes, high blood pressure, heart disease, depression, and obesity.  Poor sleep, especially in late midlife, is associated with an increased risk of dementia. And if this is an area where you struggle, you will be glad to know that I have an entire series on sleep coming up next month with lots of great resources. Some of them are already on my website so hop on over there and snag them.  The Lancet Commission states that "Our new life course model and evidence synthesis has paramount worldwide policy implications."  And they conclude by saying, "It is never too early and never too late in the life course for dementia prevention." So, no matter how old you are and what your risk factors are, prioritize your physical health and your brain health because healthy looks great on you.  RESOURCES: Join the email list for all the resources Preventing Cognitive Decline Practical tips for caregivers and friends of people with dementia How to prevent and reverse type 2 diabetes Control your blood pressure How to quit  Sleep - the mood mechanic Kickstart Healthy Habits in 7 Days The deadly epidemic of loneliness From loneliness to belonging Which diet is healthiest?         The information contained in this podcast is for educational purposes only and is not considered to be a substitute for medical advice. You should continue to follow up with your physician or health care provider and take medication as prescribed. Though the information in this podcast is evidence based, new research may develop and recommendations may change.   

  Every year, Christmas carols promise joy and magic. But for many people, they're just soundtracks to the silent screams of stress.  Today, we're turning those festive tunes into a real survival guide to take you from bah humbug to fa la la la la la la la la. And it's gonna be fun.   I'm Dr.Vickie Petz Kasper. I'll give you practical steps to start your own journey toward better health because healthy looks great on you.    Have yourself a merry little Christmas. You may be thinking, yeah right. There's shopping, and eating, and staying up late, and people. People. Though connection is crucial, some people clearly belong on Santa's naughty list. And they get seated right next to you at the dinner party. Today, I'm going to give you a survival guide that will help you have a holly jolly Christmas this year. Because, even when you're singing Joy to the World, all that rockin around the Christmas tree can turn into a big crash. And I'm not talking about Grandma getting run over by a reindeer. You know, that song is pretty disturbing if you think about it. And while you might not be worried about a collision with a four legged beast with antlers, you probably can make a list of things that bring stress instead of comfort and joy. Let's start with those weeks leading up to the holidays. I started decorating the day after Thanksgiving singing to myself, It's beginning to look a lot like Christmas. When I put it back in the attic, I'll sing, It's beginning to look a knot like Christmas.  I know, I know, my kids would say, I just set off the corn o meter. Ding, ding, ding, ding.  But let's face it, decorating and planning sets us up for festive fatigue right at the outset of the season. Yes, of course, it's the most wonderful time of the year and How's that working to set unrealistic expectations? What happens if the illusion of everyone else having a blast only magnifies what you're really feeling?  It's a setup for disappointment. Like a kid who asked for a trampoline and got a history book for Christmas. And speaking of Santa Claus coming to town, there's some pressure. Gotta be good, or you'll get a lump of coal in your stocking.  Do you hear what I hear?  Sometimes we hear sleigh bells ring ring ringing and jing jing jinging, but sometimes we hear snippy comments and conflict, all because I'll be home for Christmas. Which may involve travel, and frankly, being around people you don't particularly like. Being pulled in so many directions you feel like a gingerbread man about to break apart.  If you missed the episode on navigating connections during the holidays, I really want you to meet my fictional Aunt Edna. She's a hoot. Now, if you're like me, this year we've been dashing through the snow.  Actually, it's been so warm we've rarely even worn a coat, and we don't have a one horse open sleigh, but we do have a golf cart. But literally, my social calendar has been as full as Santa's pack when he leaves the workshop.  I'm an extrovert, so I love it. But, as a result, my sleep is off, I've gained three pounds from eating Christmas crack, and no, I am not going to share that recipe, and it's not a whole food, and it's not plant based,  and Jingle Bell Rock, it needs to happen at the gym, but honestly, I feel like I need to sleep in.  This month is halfway over and there are only a few days left to finish my shopping. And silver bells sound like, Cha ching!  Cha ching!  Whether you're braving crowds or surfing the internet to find the perfect gift for all the people in your family. Your credit card is asking for at least one silent night.  And maybe you're dreaming of a white Christmas, longing for days gone by when your stocking was full of walnuts and oranges. Things were simpler then. Nostalgia is sweet, but let's face it, our minds tend to idealize the past and sometimes what we really need to do is let go and embrace the present.  And speaking of presents, whether all you want for Christmas is your two front teeth or peace on earth, managing holiday stress is important. Now, you've already been to mini medical school and you know that stress causes increased cortisol levels, compromises your immune system, causes upset stomach, and disrupts your sleep. And that's just the physical stuff. Anxiety and depression symptoms increase, and the Polar Express brings emotional exhaustion with brain fog pumping out the smokestack.  If you missed the class on how stress increases your risk for cardiovascular disease and pretty much everything that you wouldn't wish for, there's a link in the show notes.  But if you're navigating complex family relationships, trying to avoid conflict and triggers, or Feeling social pressure to attend all the parties, or if you're feeling left out by all the perfect celebrations on social media, or you have FOMO and you always say yes, plus you have to get up and go to work the next day, or if you're feeling the financial strain of too much shopping, this is the episode for you.  Since this is a lifestyle medicine podcast, let's take a quick peek into the packages and see what lifestyle factors contribute to more holiday stress.  Unhealthy coping mechanisms.  Overindulgence in alcohol and unprocessed food, especially sugar, which increases inflammation and maybe just maybe that's why your joints are hurting more. Comfort eating. Don't be like Santa and feel obligated to eat the cookies just because they're on a plate in front of you. Avoiding exercise because you were up too late wrapping presents or watching Hallmark movies. And you know what that holiday mythology about perfect holidays can do? Set up unrealistic expectations. The comparison trap is like the Grinch stealing the Christmas tree and comparison is the ultimate thief of joy.   Irregular sleep patterns because you're reviewing your grocery list or your shopping list instead of dreaming of sugar plums dancing in your head.  By the way, if you want to learn more about how to turn off your mind and turn on restorative sleep, then I have a free cheat sheet for you. There's a link in the show notes.  Another thing is poor boundary setting. Some people just have difficulty saying no, so they overcommit. They're the people pleasers. Any of that sound familiar to you? Well, here's your holiday survival guide. We're going to look at practical tips to keep you from turning into Scrooge. Let's start with bills. No, not bells, bills. You know, electric bills, and mortgage payments, and gas, and groceries. I just want to remind you, those bills aren't going to take a holiday break, so Obviously, you don't want to spend money that you need.  And let me tell you a story. One year before Christmas, I asked my kids to name their top three favorite gifts from the previous Christmas. Try it. See what kind of answers you get. Most of the time, they can't even name one. Unless we spend it on an experience, rather than a tangible gift. And I highly recommend that, but listen, experiences can be expensive. So, survival tip number one is, it helps to have a holiday spending budget.  You need an emotional budget too, but we'll get to that in a bit. First, finances. There are budgeting apps you can use, you can put those on your phone.  You might think about dividing your spending into categories and setting limits for each. And when it comes to gifts, remember, three was enough for Jesus, it's enough for your little one too. Or, if you want to splurge, use the four gift rule. Something they want, something they need, something to wear, and something to read.  Let me give you some advice about a common mistake. Do you think that you have to spend the same amount on everyone?  Listen, this is a never ending merry go round of trying to even it up. And I hope my kids are secure enough in our relationship to know that if I spend more on one than the other, it's not a reflection of anything except that I only bought what I thought they really wanted.  And what about family gifts? You know how everyone money launders gift cards for all those teenage boys in your family? It's kind of silly and we quit doing it years ago. No gifts for anyone except immediate family and that has made the holiday season so much more enjoyable. We play games instead of exchanging gifts.  But if you think you can't give it up completely, try some homemade gifts, like a scrapbook, homemade jelly, or if you're handy with a hammer, maybe a birdhouse. It's so much more meaningful. And it won't be forgotten by next year. Or maybe do a Santa gift exchange with a reasonable spending limit. Or if you really like each other, plan an experience together.   And if you need a small gift, you might want to buy my book, Dressing the Wound, Give Yourself the Gift of Forgiveness. It's a short book I wrote, and it's available on Amazon for about 5. There's a link in the show notes. Another idea is to donate to charity in someone's name. Yes, it still costs money, but it takes the pressure off of searching for something for hours, spending money, and then wondering if they're even going to like it.  You could also give the gift of yourself and services. Offer to babysit or cook a meal.  Now, it's a little late for this strategy, but it might help to start early and spread out your expenses over the year. Hey, you could even start right after Christmas this year and hit the sales for next year. One thing you need to watch for. Sometimes you buy a little along the way and then you forget, so you buy more. So keep track of it.  And there are ways to save money. Often, if you're shopping online, you can get discounts for signing up for their email list. Speaking of email list, are you on mine? If not, sign up and you'll get a discount on the next podcast episode.  Just kidding. The podcast is free for you, but I do have lots of bonuses for  subscribers.  Cashback programs. I use Rakuten. You can earn points by using a credit card and set it so that you pay it off automatically at the end of each month or you might end up spending more in interest and it's a good way to get in over your head quickly.   Practice saying no to unnecessary spending and focus on meaningful connections over material gifts. But listen, give. There are so many people struggling to make Christmas happen for their kids and there are elderly people in nursing facilities who are in need.  Christmas is a time to give a year end gift to missions, your church, or a charitable organization. It is truly more blessed to give than receive.  And in addition to a financial plan and budget, you need to manage your physical, mental, and emotional energy too. And part of that involves navigating relationships and communication.  Can I just be honest for a sec?  I totally failed at this one this week. So, this advice, it's for me. But, I suspect you could use it too. Tip number two for your holiday stress guide is set expectations. You know, blessed are those who expect nothing because they're never disappointed. Okay Eeyore, let's just be realistic. We all have expectations and they can lead to more conflict. The goal is to set realistic expectations and to clearly communicate those expectations. In advance. This requires a conversation. You can do it on the phone, in person, or you might even try an email thread or a family group text to have a discussion in advance about expectations, limitations, and boundaries. This needs to be non confrontational and the language should be neutral and collaborative.  Man, I wish I would have had this guide earlier this week.   After your better than I did discussion, send a follow up gentle reminder message outlining the plans you agreed on. Provide context for your decisions and offer alternatives when possible. And once you've set realistic expectations, It's time to establish boundaries. Be clear and be kind. Use I statements and explain your personal needs without blaming someone else. Remember, this isn't a wish list for Santa's elves. This is trying to connect with the people you love. So provide rationale for your boundaries and again, offer compromise where appropriate.  None of this is a guarantee there won't be conflict. So let's look at some conflict resolution strategies.  Active listening techniques go a long way. When you're listening, you need to look like you're listening, and you need to act like you're listening. This is super important. Tip number three is communicate. Probably most of us have finished all of our Santa shopping only to hear our little darling declare that their most wanted Christmas wish wasn't even on our radar. The problem with communication is making the mistake of thinking that it actually happened. Learn to listen.  It helps to reflect, repeat back what you've heard, ask clarifying questions, show genuine interest and validate other people's feelings with phrases like, I understand why this is important to you, I can see why you might feel that way, and your feelings are valid. Emotional intelligence comes into play, but everyone's not playing on the same field. So recognize your own underlying emotions and separate intent from impact you see, we tend to judge others by our intentions and then we judge others by their actions. Don't assume you know what someone is thinking. Avoid defensive responses and practice empathy.  It takes practice. This doesn't always work, so if you do get into a difficult conversation, try to de escalate by maintaining a calm, soft voice without accusatory language. And if the tension really rises, take a break. Try to find common ground. Try to find a win win solution, but be willing to compromise and focus on preserving the relationship because that's what really matters.  Tip number four is budget your energy. Over commitment leads to overstressed.  Learn to say no, but do it politely. I appreciate the invitation, but I won't be able to make it this year.  Now, let's talk about physical well being. Tip number five. As much as possible, try to maintain your routine. Your routine for eating, sleeping, exercising, and managing stress. I know, I know, trust me, I've seen the big hand on the six and the little hand on the ten twice as often as normal just this week. But, I've also felt the effects. Try to maintain your movement or exercise routine and don't forget nutrition. Listen, the most important advice I can give you is start your meal with fiber. It's critical for gut health and it helps even if you're going to eat those bacon wrapped crackers afterwards. And remember, sleep matters. Sleep hygiene can help unless you already suffer from insomnia. Then, maybe not so much. You're going to want to stay tuned for the next series. It's going to be on sleep.  If you need a resource, visit my website and grab that tip sheet on how to turn off your mind.  All six pillars of lifestyle medicine have an impact on your holiday attitude. Let's wind up this series with this focus on stress. And we've already discussed managing expectations and setting boundaries with your time and energy. Now, let's look at some practical tips for regulating your emotions. Tip number six. Since we're using Christmas carols to frame this episode, how about singing to relieve stress and reset your mood?  I'd like to read you a text I got from my son in law. With his permission, of course.   Hopefully this time I can read it without choking up.  He was talking about his oldest son, my little grandson. And he said, we like to shut off all the lights, put the Christmas tree in the fireplace, and play Christmas songs. He asked me for a special one tonight. Not a Grinch one, lol. There's one that stands out. It's not catchy or particularly memorable, but my grandpa loved it. He used to look like he was a thousand miles away when he played it on a vinyl record. He told me on Christmas Eve, 1944, he had gotten a letter that one of my grandma's brothers, his future brother in law, was unaccounted for at the Battle of the Bulge.  Another brother was at Bastogne, with the 101st Airborne and the 3rd was in the Philippines. His unit sat down to eat and this song played and they were all choked up.  Just a bunch of 20 something year olds trying to hide it. A few weeks later, he'd start prepping for D Day. Most of those men didn't make it.  He said, oddly, Christmas was simpler, a reminder of God's blessings. of family and home.  I thought of it last week and sat downstairs at your house one night and after everyone went to bed, listened to it.  It was nice to be home with y'all.  Okay, I got choked up a little,  but if you're like me and you can't sing, listen to music. And tip number seven is  remember to breathe.  There are some specific breathing exercises that help manage stress. The 4 7 8 breathing method where you inhale for four seconds.  Hold your breath for 7 seconds,  exhale slowly for 8 seconds.  Repeat this if you're feeling overwhelmed or do the box breathing technique where you inhale for 4 seconds, hold it for 4 seconds, exhale for 4 seconds, hold it for 4 seconds. And you know what? Even if you can't hit the high notes of heavenly peace, sing anyway.  Tip number eight is read the Christmas story and meditate on its truths and pray.  And tip number nine is  practice gratitude. You want to know why we always recommend practicing gratitude?  Because gratitude equals contentment. And I can hardly think of anything that alleviates the stress of the holidays more than contentment. Be content with the gifts you buy and content with the gifts you receive.  Love the home you have and all that is in it, including the people.  Accept the family you have. Not the family you wish they were. When you don't feel grateful, take a walk. God reveals his very self to us in nature, and that goes a long way in resetting your mindset.   I hope you'll follow me into the new year. We're going to start 2025 by focusing on a good night's sleep,  but we're going to keep focusing on all the pillars of lifestyle medicine. You are such a blessing to me.  Tip number 10. Don't get overwhelmed. Don't overindulge, but don't miss the moments. Keep Christmas simple. Sit on the stairs, turn off the lights, listen to music, but also embrace the opportunities.  Like eating the toffee that my neighbor gave me yesterday. After all, it's Christmas and managing expectations may mean making some exceptions. The bottom line is, stress is inevitable during the holidays. You cannot avoid it, but you can manage it. It's a skill that can be learned, but like any skill, It takes repetition and practice. So if you cry and pout, give yourself some grace because it is a wonderful life. Really? Because though there's no miracle on 34th street, there is a miracle. That is the reason for the season. And don't forget, that's what we're really celebrating.  The birth of Jesus brings perfect peace. He came to earth to do for us what we can't do for ourselves. So, hark the herald, angels sing, glory to the newborn king, peace on earth and mercy mild, God and sinners reconciled. Have a merry, healthy Christmas because healthy looks great on you.   Free cheat sheet to turn off your mind and turn on restorative sleep   Meet Aunt Edna Manage your stress Stronger than stress Order my book

Have you ever snapped someone's head off simply because you are a sleepy head?  Our fuses can get pretty short when we're sleep deprived.  We need dream time therapy to hit reset on our emotions. And without it, look out. Sleep is so much more than rest. You and those around you can appreciate the benefits of good sleep on emotions and mood. Sleep is so much more than rest. You and those around you can appreciate the benefits of good sleep on emotions and mood. I'm Dr. Vickie Petz Kasper, I help you make changes that make a difference. Healthy Looks Great On You podcast takes you to mini medical school so you can learn the power of lifestyle medicine. Sleep is hard work. And I don't mean getting to sleep and staying asleep is hard work, though it often is. I mean, there's a lot of work that goes on while you sleep.  Sleep rebuilds your mental landscape. What happens when you sleep affects your emotions while you're awake. The brain undergoes active processing and healing while you're getting your Z's. You need sleep for emotional maintenance. The physiology is absolutely fascinating. So let's start right off the bat by going to mini medical school and learning about how sleep affects mood. Now, don't worry. I'll make it fun so you don't sleep through class.  Let's start with sleep cycle basics. There are two primary types of sleep that alternate in cycles throughout the night. And those are REM and non REM. That probably already sounds familiar. REM stands for rapid eye movement  and  they each have different functions. Non REM does the work of physical restoration and recovery, while REM does the emotional processing and cognitive maintenance. It's divided into three stages. Now this is going to be super easy to remember because the stages are called N1, N2, and N3. But let's peek under the covers and explore each of them a little more. Stage N1 is light sleep. And this is a transition between being asleep and being awake, and it only lasts about 5 or 10 minutes. In this stage, your muscle activity slows down, though you might twitch occasionally, and you can be easily awakened and even somewhat aware of your surroundings. You're actually asleep, but you're just in that lightest stage of sleep.  Stage N2 is moderate sleep, and this accounts for about 50 percent of total sleep time. During stage N2 sleep, your body cools down. The temperature actually gets lower, and your heart rate slows, and your brain waves slow down, and this is so important for memory consolidation. In fact, stage N2 sleep has a huge impact on your ability to learn, remember, and retain new information. The cognitive impact also includes decision making skills. Without adequate stage in to sleep, Memories don't get consolidated, and processing speed is slowed down, and so this causes increased difficulty with complex cognitive tasks. Lack of adequate sleep doesn't just affect your cognitive ability, though. It also affects mood. It makes us more susceptible to the effects of stress, both physically and emotionally. And emotionally.  Poor sleep disrupts emotional regulation, so we're more reactive.  The next time someone's voice goes up a couple of octaves in response to something you said, maybe, just maybe, They didn't sleep well last night.  I don't recommend mentioning it.  Even more serious than becoming a soprano during a conversation, without good sleep, people have an increased risk of mood disorders like depression and anxiety. And at the very least, the symptoms of anxiety are heightened without adequate shut eye. And listen, everyone reacts to having their buttons pushed, but when the work of sleep is on strike, our emotional resilience is kaput.   And the fruit of the spirit just goes right out the window. No peace, no patience, no kindness, no goodness, and definitely no gentleness.  Now, emotional reactions can be dangerous, but the physical health consequences of poor sleep can be deadly. Without good quality sleep, the immune system is weaker, metabolism is wrecked, Inflammation skyrockets and even hormones get out of whack. We need sleep for healing and recovery every single time the earth revolves around the sun. Think of your brain as a computer. You know, it has to be charged in order to function. Without recharging through sleep, there are several neurologic effects on your brain. Those grouchy neurons in your head quit communicating effectively. This leads to impaired synaptic plasticity. The dampening of the pathways in the brain to adapt and rewire themselves. It causes the brain to filter and organize information much less effectively. This leads to decreased productivity, more errors, and accidents. This process is crucial for emotional learning, adaptation, and developing resilience to emotional challenges. And don't we all have emotional challenges?  Stage N2 sleep is critical for overall cognitive and physical restoration. Chronic deficiency can lead to cumulative negative effects on mental and physical well being. Now before you put your head down on your desk for a little nap, Now, let's move on to the deepest subject, stage N3, or deep sleep. This one is essential for feeling refreshed. And here's the deal, you can't really skip over stage N1 and stage 2 to get there.  You can probably guess that this stage of deep sleep is the most restorative. It's harder to wake up during N3. It's so critical for physical recovery,  strengthening the immune system and promoting growth and repair of tissues.  You know how they always do road work at night? Well, your brain kind of does the same thing. And just like highway repair, it's never ending. Now, let's shift gears a little bit and talk about REM sleep. The brain undergoes a sophisticated process of emotional memory integration. And this just isn't passive storage, but it's an active recalibration of all of your emotional experiences.  And as implied by its name rapid eye movement. The eyes move rapidly beneath the eyelids and the brain is actually highly active, but the body is temporarily paralyzed.   This part of the sleep cycle is critical for cognitive functions like memory consolidation, emotional regulation, learning, and creative problem solving. I mean, have you ever woken up in the morning and just had a better perspective on things?   I certainly have. But while your eyes are dancing, your brain is sorting and processing emotional experiences. And this is what leads us to be more clear headed and in control of our emotions during the day. And without it, you're probably going to wind up on Santa's naughty list.  So, how does all this work? Well, that little maintenance crew in your brain goes to work in your prefrontal cortex. When the work of sleep is disrupted, emotional processing is impaired, which causes heightened emotional reactivity  and the reduced ability to manage stress.  No wonder we get irritable when we're sleep deprived.  Even more serious, during this phase of sleep, traumatic or intensely emotional memories are processed, and they're gradually detached from their immediate emotional intensity. So think about that. If they don't get detached, you just keep reliving it over and over with all of the emotional intensity attached.  That's miserable.  The brain essentially sorts out these emotional experiences and helps reduce their psychological impact. And that prevents us from being overwhelmed and it keeps us resilient.  Now that you understand how this neurochemical rebalancing of sleep has a direct impact on mood, Let's step into the lab for a sec and just look at a little bit of sleep chemistry. You see, sleep keeps neurotransmitters and hormones in balance to stabilize mood. Everybody's always worried about their hormones being out of balance. Well, how about trying a good night's sleep? Things like serotonin, the happy hormone, cortisol, the stress hormone, and dopamine, the motivating and pleasure hormone. All get regulated during sleep. What happens is, sleep replenishes the serotonin and dopamine while clearing out the excess cortisol.  When these neurochemicals are out of balance, due to poor sleep, there's more inflammation in the brain.   And that can increase anxiety and depressive symptoms. In fact, studies show that chronic sleepyheads are ten times more likely to experience symptoms of depression.  So, there's this little cleanup crew in the brain that's supposed to haul all of those inflammatory proteins to the dump. We call that the glymphatic system. But without good sleep at night,  they  don't get an opportunity to come in and clean up all those messes created during the day. As a result, there are more mood swings and more mood disorders. And here's the deal. It doesn't take a lot of sleep deprivation to cause a pile up. Even mild sleep deprivation can affect emotions. Just one night of poor sleep can increase negative emotional reactivity by up to 60%.    The bottom line is that sleep is so much more than rest. It's actually hard work. It's an active and very complex process coordinated by the amygdala. which is the brain's emotional processing center, as well as the prefrontal cortex, and that's where we make rational decisions. Or if we're sleep deprived, it's where we make irrational decisions.  The brain's nightly housekeeping crew, which occurs most effectively during deep sleep, helps maintain and restore emotional control. It's necessary to reset communication patterns, and reduce impulsive outbursts.    Think of it as a nightly emotional tune up for your brain, helping you process, adapt, and maintain psychological balance. And we all need balance, don't we? But like everything in life, this is no quick fix. Adults go through four to five complete sleep cycles every night, and each one of them lasts about 90 to 120 minutes. In other words, it takes some time to get there.  REM sleep tends to be shorter early on in the night and gets longer as the night goes on. It can last up to an hour. So, if you're feeling big feels that are out of proportion to the situation, take a look at your sleep quantity and quality.  Maybe your crankiness is a result of imbalance caused by lack of good sleep,  or depression, anxiety, or plain old stress that impacts sleep which interferes with that critical maintenance that goes on during shut eye.  Are you struggling with this area of your health?  If you have trouble with spinning thoughts that keep you from lying down in perfect peace, then grab a sleep freebie from my website.  This cheat sheet will help get you started turning off your mind so you can turn on restorative sleep. There's a link in the show notes or you can just head on over to my website www. healthylooksgreatonyou.com and look for the sleep freebie. If you want to feel rested, restored, and refreshed during the day, you need a good night's sleep.   It will help you feel in control of your emotions instead of them tricking you into making mountains out of molehills. Getting enough shut eye is crucial for your health, and healthy looks great on you.       RESOURCES: Cheat sheet to TURN OFF YOUR MIND AND TURN ON RESTORATIVE SLEEP Healthy Looks Great on You  Good food for good mood Move for better mood How alcohol, sugar and caffeine affect mood Navigating connections during the holidays From loneliness to belonging    

Do you ever feel like you have no one in your life?  Even if you spent the holidays with family or friends, maybe you've decided that you're okay with isolation. Today we're going to discover why it's not okay to be alone and some practical ways to connect with others to improve your physical health and overall quality of life.  Episode 147 from loneliness to belonging with Dr. Vickie Petz Kasper.  It's easy to believe you're the only one, and think that others are leading perfect social lives, while you're sitting at home, feeling isolated. Loneliness is considered an epidemic, and it affects people of all ages and all backgrounds, But when you're isolated, it's hard to know that what you're feeling is common.  So even if you feel alone in your feelings, remember, you're not. Let's take the argument that you're the only one feeling this way off the table and talk about loneliness and how common it is. It is a human emotion that does not define your worth. People often internalize their loneliness as a personal failure or flaw, but it's not.  There's a loneliness cycle. I'm okay by myself, followed by isolation, which then fosters a fear of being misunderstood or dismissed, and then that prevents you from opening up about loneliness.  Isolation can actually feel comfortable and safe.  There are lies we believe, like no one cares or I'm fine on my own and I don't need anyone.  Even God said it's not good for man to be alone. We are created to be in community with others and prolonged loneliness can have significant consequences on your health. So I'm going to give you some practical tips on connecting with others. And listen, it's never too late. Certain ages and stages are harder than others, but meaningful relationships are possible.  After I got really sick, and then I got divorced, and then there was a pandemic, I felt lonely. And I didn't want to admit it. It seemed like a weak word to tell people, I'm lonely. But I was.  But you know what? When you admit it, Sharing your feelings can lead to unexpected support and understanding.  C. S. Lewis said, "Friendship is born at that moment when one person says to another, What? You too? I thought I was the only one."  And that's what loneliness can do to you. Now, before I give you a prescription for connection, let's go to Mini Medical School for a quick overview. And if you have not heard my previous episode on loneliness, I would recommend it and I'll put a link in the show notes. And also, if this episode is a little heavy, listen to last week's. It was funny.  Chronic loneliness is linked to increased inflammation in the body, and that can damage your blood vessels and lead to cardiovascular diseases and increase the risk of high blood pressure, heart attack, stroke, and even dementia.  Loneliness also increases cortisol levels, and it also damages blood vessels and weakens the immune system. And all of this can impair cognitive function. The amygdala gets sensitized and communicates with the prefrontal cortex. This is where we make decisions about our social behavior and It shows reduced activity when we're lonely and that is why it can impair cognitive function and decision making. And the nucleus accumbens, which is the brain's reward center, becomes less responsive, making activities that once brought you joy feel less rewarding.   The impact on your physical health is significant as well. Social isolation and loneliness are linked to a higher risk of developing type 2 diabetes. The lack of social engagement can lead to unhealthy lifestyles, such as sitting in front of the TV, not being active, and eating junk. Loneliness can elevate your blood pressure, causing hypertension, and the stress response triggered by loneliness can lead to long term heart issues. Chronic loneliness can weaken the immune system, making you more susceptible to infections and illness. Cortisol, the stress hormone is the culprit  and chronic inflammation contributes to a lot of different health conditions including autoimmune diseases  Loneliness can impact your quality of life leading to feelings of emptiness and dissatisfaction. Lack of social connectedness affects your mental and physical well being. Social isolation and loneliness can impact your health as much as smoking 15 cigarettes a day. Your lifespan can actually be shortened by loneliness. It's also linked to an increased incidence of depression and anxiety, which can lead to persistent worry and sadness. And, of course, the most serious thing is an increased risk of suicide. Social isolation is also linked to a higher risk of mortality associated with cardiovascular disease as well as cancer.  Overall, there's a 29 percent increased risk of dying early if you're lonely. You can be around people and still be lonely.  It's the quality of connections that matters, not the quantity. So seek out relationships with depth and meaning.  But even brief, positive encounters with people can release oxytocin. And that makes you feel good. So, try to be intentional about connecting with people, even in little short bursts. Speak to the clerk at the grocery store. Have a conversation while you're waiting in line. Smile at people and shake hands when you can. Even those small little doses can make a difference. Loneliness can be a temporary phase, But chronic loneliness requires proactive steps to overcome. Don't ignore loneliness because it has serious issues for your health. And asking for help is a sign of strength and not weakness. It actually takes courage to acknowledge loneliness. So if you're feeling lonely, admit it and just recognize it's part of being human.  And if you are lonely, what you need is people.  I know, kind of a no brainer. So, where are there people? Well, there are people in classes. So, could you maybe take a class? Here are some ideas. Take a dance class. This is such a fun way to get some exercise and meet people. Or maybe take an art class where you paint together and tap into that creativity. You can even take a class at a community college or university and learn about something like history. That would be a great way to meet some people.  There are cooking classes and interior design classes and pottery classes where you put your hands in the clay together. But, here's the deal, don't take a private lesson. You know, that kind of defeats the purpose. But any new hobby, usually you can find a class where you will meet other people who are at your same skill level.  So that brings me to my second idea. Join a club. Something like a running club. Women can run or couch to 5K are beginner runners who work together for a common goal. And the key word there is together. When you have a sense of accomplishment, that can really help form a strong bond between you. Or just go to any kind of fitness class and meet other people. But don't think you can come in late and leave early and stare at the floor and meet anyone.  You're going to have to put yourself out there. And interact with people and it may not work the first time or the second time or the third time be persistent  Don't give up. It's so important for your health Maybe join a quilting club if you're so inclined or if you can sing join the church choir. Bible study is a great way to meet people. There are also master gardener groups that are well connected. Hiking clubs that get out in nature. So there's added benefit there too.   And you want to know what's all the rage right now? Pickleball. Learn to play pickleball and I can promise you, you will meet people. Another popular thing right now is Mahjong. And I don't have a clue how to play it but they say it's really fun and it uses your brain so that's super important. The same can be said about playing bridge. So find a bridge club. And if you don't have a hobby or a skill or anything like that that interests you then maybe a book club is the answer. I bet you could find a local book club or you could start your own.   I just moved to a new town about a year ago and I'm in a new bunko group. My old bunco group played together for nearly three decades. Here's the thing about bunco, you gotta have 12 people to play. So if you can't play, you have to get a sub, which ensures that there are always 12 people there. It helps maintain the cohesiveness of the group. And I think bunco is a great way to form connections. In my group, we've celebrated babies and grandbabies and weddings and graduations. And we've mourned loss and supported each other through illness and surgery. So grab some dice, set up some card tables, and invite some people over to play Bunko. And you just might find your tribe that way.   During my season of intense loneliness, I started the Interesting People Dinner Series. I lived alone  and I would just invite a group of people to sit around the table and have dinner. People who maybe didn't know each other. And we had some of the most interesting conversations.  And here's a super simple idea. I recently interviewed Kathi Lipp about her new book called Sabbath Soup. And she says you can always just send a message to someone and say, I made too much soup. Can I bring it over?  Taking soup or any type of food is a great way to connect with your neighbors.   I'd love to hear what your ideas are for connection. Make sure you're on my email list and just reply to one of the emails and let me know what you've found to connect with others. And give yourself some grace. It's not easy. Sometimes it takes time and effort and it can be super discouraging, but it's worth the effort because loneliness has such an impact on your health and social connectedness will make you healthier, and healthy looks great on you.  The Deadliness of the Loneliness Epidemic Navigating Connections During the Holidays Sabbath Soup Browse all episodes 

The holidays are coming fast. I hope you're looking forward to gathering around the table, but sometimes family conflicts can Social anxiety and just the pressure to meet expectations can make you feel a sense of dread rather than anticipation. Stay tuned for practical tips on navigating connections through the holidays.  This is episode 146, Navigating Connections During the Holidays.  Holiday stress is real.  I'll bring the sweet potatoes, you bring the cranberry sauce, and someone, I'm not naming names, will bring a grudge, an attitude, or some equally distasteful dish. It can be challenging when we bring all our different personalities around the table.  Whether it's family, co workers, or friend groups, it's enough to make you dread social gatherings. But it doesn't have to be that way. Today you'll learn some practical tips to help you navigate holiday gatherings so you get that boost of oxytocin that makes you feel oh, so good. By the end of this episode, you'll be prepared to handle whatever is served this year. Except maybe fruitcake. No.   But I hope you'll look forward to gatherings in anticipation and not dread.  What is your family tradition? In my family, we joke that if we ever do something one time, my mom will say it's a tradition and she will want to do it that way from then on. And listen, this is a double edged sword. On one hand, traditions are comfortable. We know what we're doing, when we're doing it, where we're going, and there is no need for discussion or decisions. And that can be nice. No pressure, right?  Well, the problem is, things always change. Kids grow up and get married. Or, people move away and have to take time off work to travel home. Or get divorced and kids have to split their time with each parent. Trust me, I know about these things. And to be honest, sometimes it still makes me mad. But I know it's even harder for my grown kids. Feeling the pull of obligation is no fun. So, I try to be flexible to ease their stress. And some of you may not have family or a close knit group to celebrate with. And that can magnify your loneliness. Isolation during the holidays is especially painful, and I've been there too. My kids live far away, and I was single for many years. And though I'm blessed to have a very loving family that get along, it's not the same as it used to be when I set up card tables throughout the house, complete with tablecloths and centerpieces in my grandmother's beautiful China.  Now, maybe you're one of those people who likes paper plates. I'm going to tell you the truth. It just hurts me. I mean, what is China for if it's not for special occasions?  Okay, here's what I just did. I inserted my expectations and my vision for the ideal holiday right here in the middle of the podcast.   While some of you think there's incredible beauty in just walking to the trash can after a big dinner and dumping it all without having waterlogged hands from washing all those dishes. And that, my friends, is a perfect example of conflicting expectations. No wonder it's stressful. We just got crossways and I'm the only one doing the talking. Well, yes, and you see, that can be a problem too. Listen, stress during the holidays is nearly universal. In fact, it's reported that the majority of adults deal with an extra dose of stress during the holidays. For people who already struggle with their mental health, this can be serious.  Depression and anxiety can reach critical levels.  Loneliness during the holidays is often worse than loneliness on a pretty summer day. And loneliness increases the risk of heart disease, dementia, high blood pressure, stroke, and premature death.  While we're on the subject of physical health, let's go to mini medical school and walk through some areas of the brain where we feel dread and anticipation. And yes, It's in the same location, the amygdala. It's a little almond shaped part of the brain that's located deep in the temporal lobe and it's part of the limbic system. And this means that it's intricately involved in processing memory and emotion. And boy, oh boy, don't those two things go together like turkey and dressing.  Here's what happens. You know that Aunt Edna has been invited to dinner. Aunt Edna, who criticizes what you cooked, your weight, and the color of your shirt. That, Aunt Edna. You remember her, don't you? Well, your amygdala certainly does, so it sends signals to other parts of the brain, like the hypothalamus, which mobilizes the troops and dumps cortisol and epinephrine into your system.  We call it the fight or flight response, but your mama isn't going to let you fly away and she's certainly not going to let you fight Aunt Edna. So you'll just have to sit there, heart pounding, palms sweating, and teeth clenched in dread.  But remember, anticipation is experienced in the exact same part of the brain and the amygdala plays a crucial role in that. in our responses, tapping into our memories from past holidays filled with either conflict or delight.  Knowing neuroanatomy isn't going to help you navigate holiday dinners, so what are we to do?  First of all, don't ever let people push the buttons they installed. You know what I mean, they say this, you do that, rewind, repeat. Happens every time. In fact, you can see everyone's face right from the start. You've seen this play out before, I'm sure. So instead of dreading it, anticipate it. And, rehearse a different response.  She says, have you thought about trying a new diet? Or, I cannot believe you voted for,  Or, did your husband ever find a job so he could support you?  Without a plan, there's usually a reaction and sometimes it's nuclear. Either sulled up and not talking or saying the exact same thing you said last year. Word for word.  But that's not going to happen this year. Why? Because you're going to have the tools to redirect the conversation. First of all, push pause. Remember lining up dominoes as a kid? You'd tap the first one and watch the chain reaction. And that is exactly what Aunt Edna is doing. She's tapping the dominoes, ready to see them fall. But, if you put just a little more space between her comment and your response, then you have the power to interrupt the cascade.  Try taking a deep breath in this space. In through your mouth, out through your nose, that's it, one more time. Now, smile.  It's unexpected. Throws everyone off balance. I dare ya.  Now, you're ready to respond because you've prepared a script for this in advance.  You knew she'd bring it up. She always does. But this time, you've rehearsed a different response, and you're ready.  Don't forget, your response is kind and it decompresses the tension.  See? Wasn't that easy?  No?  Okay, keep rewriting and rehearsing your response until you get it down.  And try asking questions. This is a non threatening form of conversation that can steer things in a different direction. You see, when you ask a question, multiple areas of your brain start to engage. You start viewing the topic from a different angle and exploring different perspectives and you get a surge of serotonin, the happy hormone. The person being asked a question is now in the driver's seat and it feels good with serotonin relaxing the brain, which results in thinking more clearly and having better insight and understanding. of the whole picture. Now, that really was easier, wasn't it?  Need more neurotransmitter weapons? Well, when you ask a question, the areas of the brain that are associated with reward and pleasure light up. Because curiosity is activated.  And, to top things off, dopamine is released. And that's better than whipped cream on pumpkin pie.  Oh, you don't like pumpkin pie? Well, you probably don't like my shirt either, but we're not going to discuss that at the dinner table.  But think about it. When someone asks you a question, it interrupts the negative highway that your brain is traveling down and that's And that can help with anxiety and stress and change the direction of your emotions. When we're trying to answer a question, we self reflect. And we get a grip on our emotions and run away thoughts. And the end result is better emotional regulation.  Asking questions helps you create openness and positive emotional connections with others.   And that releases oxytocin and love fills your home along with the aroma of roasting sweet potatoes.  Strong social connections increase our chances of longevity and boost our immune system by reducing inflammation, which is responsible for lots of negative health conditions.  It's also associated with mental health benefits. Lowering anxiety and depression, and boosting self esteem, empathy, and trust.  It all works to create a positive feedback loop. And it's not just about having people around, it's about the quality of those connections and how they contribute to our overall quality of life.  So, next time you find yourself reacting, take a deep breath, smile, Rely on your rehearsed response and ask genuine questions. And listen, if they aren't genuine, you've defeated the purpose. And the purpose is a better sense of mental and emotional well being for all.  Let's don't stop there. Let's look at some of the other pillars of lifestyle medicine and how they can help you make a holiday memorable. In a good way.  I hope you're going into this holiday season with some good health habits like good quality sleep, regular activity, and nutritious eating. And listen, it's not too late to start. There are some resources for you in the show notes to help, including an episode about how food affects mood. So let's take a peek in the oven. Many traditional holiday foods are packed with vitamins and minerals. Things like sweet potatoes and green beans. Also pumpkin, Brussels sprouts and cranberry add color and nutrients. On the other hand, fatty foods and rich sweet foods can lead to a sugar induced roller coaster of emotions. And overindulgence in caffeine, sugar, and alcohol don't help either. And neither do foods that are too high in salt. And all of this is more of a challenge if you're a stress eater. The best advice I can give you is, fill up on the good stuff, and then enjoy all of your favorite foods in moderation.  Cook your sweet potatoes without heaps of butter and sugar and top with black beans instead.  I'm sharing a recipe with my email followers, so sign up today if you aren't on my list. And maybe leave off 3 pounds of cheese in the vegetable casseroles and just enjoy the taste of the vegetables instead.  It's easy to just eat mindlessly, but instead, savor your food, making conscious choices to maintain your health and mental well being.  And get up and move around. Incorporating physical activity into your holiday routine will give you an instant boost. Try it. You'll actually have more energy. Physical activity helps you manage stress and improves mood by releasing endorphins and lowering cortisol.  And you know what else helps? A good night's sleep. And here's the deal. Many people get less than adequate sleep, especially during the holidays. Well, let's face it, some people just constantly struggle, and if this is you, you're going to want to sign up to receive three simple steps to create the perfect sleep sanctuary. It's a good way to get started getting your Z's  When you don't sleep, you can't regulate your emotions as well.  And we all know what happens when Aunt Edna pushes your buttons, and you're sleep deprived. Handling holiday stress is hard enough without the added challenge of trying to function after tossing and turning all night. Decision making, problem solving, and memory are all part of the process. You are all impacted by poor sleep. Don't test your limits of dealing with difficult people and situations by staying up too late. You'll be better able to control your reaction, plan and focus with a good night's rest. Plus, without sleep, your immune system is weaker and a few germs are sure to be on the guest list at parties and holiday gatherings.  Bronchitis?  Ain't nobody got time for that.  I don't mean to make it sound like getting together is hard. It's hard. I mean, it can be, but it can also be super rewarding. Social interaction is crucial for good health. It's worth the effort. So stay connected to family and your community. During the holidays, there are extra opportunities to engage with church and philanthropic activities. And that goes a long way in reducing feelings of isolation and loneliness.  But listen, you can't please everyone, so stop trying.  Spend some quality time with people who bring out the best in you. Enjoy the moments and be grateful.  Gratitude goes a long way in bringing joy to the season. If you're focused on thankfulness, you'll be more resilient and less susceptible to stress because it lowers cortisol levels. Gratitude strengthens relationships, and you get a boost of oxytocin as a bonus.  If you missed the episode on gratitude, there are some practical tips there that I think you'll find useful. So I put a link in the show notes, but also make sure you're on my email list because I created a lovely card to use to express your gratitude for others. And I believe this one action has the power to transform your holiday gathering. Be sure and sign up today. I hope you'll take a moment to reflect on this past year and shift your focus to all the blessings that you've had. And even if you're struggling, take a hike, literally, get out in nature. You might be surprised at the difference being in God's creation makes. And lastly, manage your expectations.   That starts with clear communication in advance. But don't  think your plans are concrete. Things happen. Be flexible and let go of perfection. Trying to control all the details will make you and everyone around you miserable. The holidays can certainly bring mixed feelings and extra helpings of stress. So, set some boundaries for yourself when you need to. My oldest daughter turned 35 this week, and I remember when she was born, just a little bit before Thanksgiving. Our pediatrician recommended that we not travel even the 30 minutes to feast with family. And listen, after the delivery that I had, I was just fine with that,  but my in laws showed up anyway with leftovers in Tupperware containers and they passed my little baby around from person to person. I was exhausted emotionally, physically, and mentally. And the last thing I needed was wall to wall people in my tiny little apartment. So guess what I did?  I went to bed and I took my baby with me. Yep, it might have been 6 p. m., but I was at my limit and I knew it and that is how everyone got out unharmed. So give yourself permission to shut the door and lay down if you need to.  And remember to be flexible. Thanksgiving 2020 fell in the middle of the COVID pandemic. I was chief medical officer of a hospital and the toll the virus took on my little community was enough to give me pause about hosting my elderly parents, Toddler grandbaby, and everyone in between. So guess what I did? I covered my patio tables with tablecloths, hauled my dining room chairs outside, and carefully put china and silverware at each place setting. Because we weren't going to use paper plates. Fortunately, it was a balmy day and we sat together as families. And here's the deal. Thanksgiving's run together in my memory But that one stands out. So embrace the opportunity to be flexible. You might just make a lasting memory, rather than allowing an inconvenience to ruin the season.  But if you have particularly difficult challenges, It might help to visit with a counselor to help you navigate your dread. Because if you prepare, you can look forward to the holidays with a jolly, healthy attitude.  And remember, if you missed last week's episode, I highly recommend it. Of course, there's a link in the show notes, and if you're on my email list, you'll be getting that downloadable card to help you focus on the positives and be grateful for the people in your life. And you know, if you have difficult people in your life, Be thankful you have people in your life. Pray about it, show compassion, empathy, patience and appreciation, and see if it doesn't change the atmosphere. If you can go into the holidays with a healthy attitude, it can be a blessing for you and your family, and healthy looks great on you.          

 It's that time of year. 30 days of thankfulness and a whole month focused on gratitude. Does it ever feel like life isn't so great as everyone else's? Well, stay tuned, friends. I'm going to show you the way to a grateful heart and how it changes your brain. I don't know about you, but I always check my Facebook memories.  It's a repository of the seasons of my life, both good and bad.  And I remember one November, I accepted the challenge to post 30 days of thankfulness.  And about this time of the month, I posted, "Today, I am thankful that I resisted the urge to run over someone in the grocery store with my cart." Nothing like a little honesty. Let's be real. Sometimes, the holidays can make you feel down and anxious. There's cooking and shopping and parties to go to.  Or, maybe not, and that's equally depressing.  This has everything to do with your health. Not only is social connectedness super important but gratitude can literally change your brain. So, instead of fantasizing about ramming that person who irritated you in the grocery store, how about a changed heart?  Out of the overflow of the heart, the mouth speaks.  So, that's a pretty good diagnostic tool about where you are right now. And listen, if you're struggling, you're in the right place. I've been there and I can help you see the bright side. But first, let's go to mini medical school and learn some brain anatomy and physiology. And by the way, if you want to meet some cutthroat people, hmm, med school is the place. But, we won't dwell on that. I've had the privilege of working with so many wonderful doctors and nurses during my career, and I'm grateful for it.  Let's start in the middle of the brain. Now move down below the thalamus, but above the brain stem, and you'll find an area of the brain called the ventral tegmental area.  Now why are we here in this deep place in the brain? Well, you see, This area of our brain is our built in reward center. It's involved in not only reward and pleasure, but also motivation, emotional regulation, learning and cognition, which is a fancy word for thinking. Hopefully, if you've been listening to this podcast for very long, some of this is going to sound familiar.  The ventral tegmental area contains dopaminergic neurons.  That just means nerve cells that make and release  dopamine. Yes, good old dopamine. That fuels our sensation of pleasure, motivates us to seek more and feel that good reward.  If you've missed some of the recent episodes of Mood, you might want to go back and listen to them. And, by the way, don't miss another episode. Sign up for the email list, and I'll send them straight to your inbox, so all you have to do is push play.  You know where the ventral tegmental area is, what it does. Now, what does that have to do with gratitude? Think of it as buried treasure. Deep in the brain, this connection of pathways is a treasure trove of pleasure. Dopamine gets released when you practice gratitude, and it just feels good to be grateful.  A friend of mine always told her children, put that in your treasure chest of memories. I think that's good advice. In other words, make deposits so you'll have something special to pull out. This reward circuitry is like buried treasure with connections to other structures in the brain called the mesolimbic pathway.  This network includes the nucleus accumbens, the prefrontal cortex, the amygdala, and the hippocampus.  Okay, before we get lost, Suffice it to say, gratitude activates the ventral tegmental area to release dopamine to the nucleus accumbens. And listen, you're gonna like it. In fact, your brain will like it so much, it'll make you want to do it over and over again. And just think, being grateful is what activates it.  Gratitude can lead to better mental health, including less depression and anxiety. Overall, emotional well being tends to be higher in people who practice gratitude. Let's face it, when we focus on being thankful, it changes our perspective and helps us be happier, or at least have more positive emotions than negative ones. Gratitude can also improve sleep quality, which of course affects mood. I mean, who isn't grouchy when they don't get enough shut eye? Sleep is so important, but it can be complicated. And if you struggle to get a good night's sleep, I have some resources for you. Check it out in the show notes.  When you have an attitude of gratitude, it also affects your relationships. People who are focused on what's right, instead of what's wrong, tend to have stronger bonds with friends and spouses and any romantic relationship.  There's more of a sense of trust, connection, and commitment. And social connectedness is one of the pillars of lifestyle medicine because it's crucial for good health, both physical and emotional. In fact, the effects on physical health are so significant. People who are full of gratitude tend to have a stronger immune system, as well as lower blood pressure.  Gratitude makes us more resilient, so we can control our emotions when we are faced with stress and trauma.  Now, I'm going to give you some practical ways to start practicing gratitude. But first, a little neurochemistry.  Gratitude has the power to reduce cortisol levels. Now, who remembers what cortisol is nicknamed?  If you said the stress hormone, you get an A.  Gratitude helps us relax and be more calm and peaceful. In the episode on how food affects mood, I nicknamed all the neurotransmitters to help you remember. And if you forgot or missed that episode, there's a link in the show notes, but all of them are involved in regulating mood and all of them are affected by gratitude.  Gratitude causes your brain to release dopamine, which is associated with pleasure and reward. This makes us feel happy and satisfied. And guess what happens then? Well, you feel grateful. And that sets it all in motion again.  In health, we often talk about a vicious cycle.  This is a victorious cycle.  Serotonin levels also increase with gratitude. And remember, serotonin is the happy hormone. It helps alleviate anxiety and improves mood and makes us feel calm. Yes, I'll take some of that, please.  Oxytocin is also released when we feel grateful, especially in social situations. And remember, oxytocin   is the love hormone. So when we're grateful, levels go up, that strengthens trust, and trust is the foundation of any relationship. So more oxytocin means more connectedness, And that's great for your health.   Another benefit is the release of endorphins. And those are those natural painkillers that lower stress and make you just feel good all over. And just think, you don't even have to run a marathon to get a runner's high. Now that's something to be grateful for. Okay, now that I've convinced you that gratitude is a mood booster, let's talk about some practical things you can do. But first  You have to shift your focus. If you focus on things that are good, that you can be grateful for, then you can practice gratitude.  And it may take some practice like anything else.   Once you've shifted your perspective, and you're looking for things to be grateful for, you'll find them. And here's how you can practice gratitude. 1. Count your blessings out loud to yourself.  There is something powerful about saying it. When I was so sick, I could hardly walk and my life was crumbling around me. This practice was a lifesaver.  Listen, I was at the edge of despair, but every morning before dawn, I'd drag myself to the front porch and sit there and count my blessings out loud, starting with Thank you Lord that I was born healthy, because many are not. Now this is scientifically proven to improve your life, and one of the studies was even on people with neuromuscular diseases.  The autoimmune disease that I have that caused my illness was a neuromuscular disease and I thought that was pretty cool.  2. Talk about it with others. Tell other people what you're grateful for and thank them for being in your life.And trust me, they'll want to be around you more if you're focused on the good in life.  Now listen, this is not Pollyanna pretend everything is okay when it isn't. That's called toxic positivity. You need friends in your life who can help you shoulder your burdens. That's real connection. But, if you constantly vomit your story of woes on people, they're not going to want to be around you. And you need to shift your focus. Express your gratitude for friends who help you through the hard times.  3. Write it down for yourself. Keep a gratitude journal. Write down at least three things every day that you're thankful for, and preferably do this first thing in the morning to start your day with your brain circuitry working for you rather than against you. Studies show that this helps lower depression and alleviate stress and it's associated with positive emotions, life satisfaction, and optimism. And we all need a dose of hope, don't we?  Keeping a bedtime gratitude journal is a great way to improve sleep. This is a fantastic way to start and end the day.  4. Write it down for others.  Literally send thank you notes or even just a text message to people in your life who you care about. Writing gratitude letters has been proven to improve your health.  And not only that, it will improve the lives of those people who are in your world.  So what are you thankful for?  Here's the deal. One of the areas of the brain in this loop is the prefrontal  cortex.  This is the area of the brain right behind your forehead where we make decisions, solve problems, and control our emotions.  Think about it.  See what I did there? If you're going to think about it, you're going to think about it in your prefrontal cortex.   And gratitude enhances the brain's ability to see the world with a positive outlook and improve mood and emotional regulation. All of that happens right there. And gratitude helps your thinking brain dig into that treasure chest in the middle of the brain to activate all those pathways to release feel good chemicals. The ventral tegmental area will start cranking out dopamine and activate the nucleus accumbens and that floods you with the warm fuzzies.  And then it motivates you to live that way. It becomes a habit. But here's the deal.  You have to choose it.  And, why wouldn't you choose it?     I hope by understanding the neurochemistry of gratitude, You're ready to put it into practice and improve your mental and physical well being, as well as your relationships. Remember, it's all a matter of focus.  Incorporate gratitude into your daily routine with prayer, journaling, and expressing thanks to others. In fact, I have my own thankfulness challenge for you.  Now, I don't know if you send out Christmas cards, But, how about sending out an actual thank you card to someone just because?  This year, I'm hosting Thanksgiving dinner, and I'll have a card for everyone around the table. And, if my family is tuning in, maybe they'll have some too.  Wouldn't it be nice to give and receive thank you cards for Thanksgiving and all year round?  And if you're up for more of a challenge, here's an idea from one of my listeners. A gratitude jar. Start on New Year's Day with some type of jar, and every time you're thankful for someone,  put a little note in the jar. And then at the end of the year, send it to them. I got one of these notes one time, and it was so meaningful. It blessed both of us.   If you're on my email list, I'll send out a lovely card that you can download and give to those you care about. And if you aren't, it's not too late. I'll send it out every week until Thanksgiving.  You can sign up at www.healthylooksgreatonyou. com   Download it and pass it on. Give it a try and see if it improves your mood and your health. Because healthy looks great on you.      Healthy Looks Great on You website Sign up for emails and get the downloadable Thank you card. Sleep resources How food affects mood refresher

  Mood swings. Things they can trap you in an endless rotation of anxiety, the blues and a big old energy crash. But how do you break out of the cycle and stabilize your mood? Stay tuned.    I'm Dr. Vickie Petz Kasper. I practiced obstetrics and gynecology for 20 years until I landed on the other side of the sheets as a very sick patient. When my own body betrayed me, I took a handful of pills to manage my disease and another handful to counteract the side effects. My health was out of control. Through surgery, medications, and lots of prayers, I regained my strength only to face another diagnosis.  My doctor challenged me to make radical changes through lifestyle medicine. Now I feel great and I want to help you make changes that make a difference. Healthy Looks Great On You podcast takes you to mini medical school so you can learn the power of lifestyle medicine. If you're ready to take control of your health, you're in the right place. Whether you're focused on prevention or you're trying to manage a condition, I'll give you practical steps to start your own journey toward better health. Because healthy looks great on you.   This is episode 1 44. How caffeine, alcohol and sugar affect mood.    The problem with mood swings is that they trick you into turning to things that feed them instead of helping you get out of the cycle.  Ah, I guess you could say that moodiness is hungry and greedy.  When we feel down or anxious, we "need" something to feel good or heck even feel close to normal. Think about it.  Do you ever grab an extra dose of caffeine to feel more energized. A glass of wine to feel more relaxed. Or do you just treat yourself to a little dessert or a snack to boost your spirits.  Today in mini medical school, let's do some dissection. Except there won't be. Any nasty formaldehyde involved. Do kids even still do that in school? I remember getting that little kit with a dull scalpel, some forceps that wouldn't grab tissue and scissors fit for kindergartener. We had all get a white mouse stiff and stinky. I don't know about you, but that sure brings back some memories. And I'm sure of one thing you either loved it or hated it. Ah, I'll give you one guess about me. Yeah, it was fascinating to peel back the layers of skin and muscle and fascia. Okay, enough review of history.  Let start peeling back the layers of how caffeine, sugar and alcohol affect mood.  I'm going to start with my drug of choice. Caffeine. And this one is really pretty complex because here's the deal. There are a lot of studies that show that coffee and tea have significant health benefits.  So please hear me.  I am not telling you to avoid them. Today, we're just discussing the role that caffeine plays to influence mood.  And like many relationships. Caffeine's relationship with mood and mental health is complicated.  We all know that caffeine can boost our energy, help us focus and motivate us to tackle that to do list. And if you're like me, you can't even function until you've drained a couple of cups of coffee in the morning. And listen. That's not a problem, unless you're stuck somewhere in a coffee desert. Once I went on a mission trip and the women stayed in a bunk house on one side and the men stayed on the other. And here's the part that's really unfair. The kitchen and therefore the coffee pot, were on the men's side and it was absolutely off limits until the lights came on. Now we were two times zones away, so my early bird self was wide eyed and bushy tailed at 3:00 AM.  I managed to lay there for a couple of hours, but by five am, which was two hours past my normal waking time, I was desperate. And when I say desperate, I mean, desperate. Fortunately, I never travel without a little sleeve of instant coffee.  Yeah, I know. The problem is all I  had was a bottle of room temperature water that I had sipped out of the day before.     Yes I did. I emptied those glorious grounds into that plastic bottle and started shaking it.  One of the ladies literally opened one eye and said,  You have a problem, don't you.  Maybe.  But as a general rule, regularly consuming coffee or tea is not a problem. Unless you start using caffeine reactively for energy dips, deadlines, or excessive fatigue.    The truth is. Is 90% of all adults in the entire world consume caffeine daily.  Before we move on, let's go to the classroom and study caffeine. The benefits come from polyphenols, catechins and flavonoids here's how it works. It amps up the nervous system, both the central and peripheral nervous system, by blocking the adenosine receptors and that in turn causes the release of neurotransmitters that excite the nervous system.  And individuals who regularly drink coffee and tea, actually perform better on cognitive performance test. They can have a better reaction time.  And they can have better processing of what they see.  Caffeine makes you more alert, gives you mental energy, helps you concentrate.   And yeah, it helps when you're fatigued and your're sleep deprived.  And it can eliminate headache. And that's why it's actually included in some headache medications, but that can be a vicious cycle and you can get a withdrawal headache.  When you drink caffeine, it can also make you more nervous, more sweaty. It can interfere with your sleep. It can make you irritable.  And sometimes it can even elicit a panic attack.  Especially in people who already have some anxiety or are susceptible to the effects of caffeine.  Now safe levels are considered to be 400 milligrams a day. Heavy coffee use is considered to be more than five cups of coffee a day.  It can increase your heart rate. And it can aggravate symptoms of gastroesophageal reflux disease because of its acidity.  And timing matters too. The half-life of a cup of coffee is about five to six hours. Meaning that if you drink coffee at three o'clock in the afternoon, it will affect you at 9:00 PM.    And also you can develop some tolerance, so that it takes more and more to get the same effect. You know,  too much of a good thing always is a bad thing. Normally I drink two cups of coffee every morning, black, by the way, that's  a total of 280 milligrams. My husband makes it the night before.  So it's at my fingertips as soon as I slip my feet into my house shoes and walk into the kitchen. But the other day, he forgot to make the coffee.  When I woke up the pot was dry.  Instead of making a pot of coffee, I popped in K cup so I could instantly get my fix, then I did it again because it was five 20 in the morning and he didn't have to go to work until late that day. But when he got up and brewed a pot it's smelled so inviting. I thought.  I'll just have one more cup.  Now, normally I don't consider myself prone to anxiety, but my life has been invaded. By termites. Yes termites. Apparently they'd been chewing on my house for awhile. I'm talking through the window frame downstairs, the window frame upstairs and all the way to the studs. The front of my house  has been boarded up.  My dining room table has been in the entryway. And there have been people inside my house, sawing hammering and vacuuming for more than a week.  Oh, on top of that, my neighbor has a big project going on and they decided to repave my street. The smell of fresh asphalt, the fact  that the garbage trucks couldn't get through to pick up my trash and the sound of beeping trucks and people working was enough to drive anyone nuts.  But you want to know what the final straw was for me?  That third cup of coffee. I sweated.  I snapped. Even at my sweet mother.  Maybe you haven't noticed that dramatic of an effect. But maybe you just haven't made the connection. And there is no doubt that caffeine can trigger anxiety. And make existing anxiety worse.  And it affects sleep 100% of the time. You may fall asleep, but studies show that the quality of your sleep is undeniably affected by caffeine.  And speaking of sleep, if this is something you are interested in, or if you struggle with it you're going to want to make sure you're on my email list because I have some exciting things coming soon about sleep. There is a link in the show notes to sign up to get the emails, or you can go to my website, www healthy looks great on you dot. Com.  Lack of sleep has a profound impact on your health. In fact the risk of dementia and stroke are markedly increased if you don't get seven hours a night.   And here's another thing, if you're exhausted, what you need is rest, not something that masks your fatigue and pushes you to do the opposite of what your body needs.  Occasionally it doesn't hurt to get a little extra boost from a cup of coffee or tea. And I'm addicted to caffeine without it, my head hurts, my brain shuts down. And I will hurt you.  Like many substances, there is a dependency cycle. Now I have no desire to cut back on coffee, but. I do recognize that two cups is enough. No more. No less, because if I indulge in more, you might not want to be around me.  I know that my circadian rhythm is in sync with this consumption between 5:00 AM and 6:00 AM.  It's important for everyone to have a cutoff time and it should be no later than 2:00 PM, because if you think you can drink a cup of coffee and go straight to bed and sleep.  You're fooling yourself because the quality of your sleep is affected even when you don't realize it.   And to be clear, although there are health benefits to black coffee and unsweet tea, there are no benefits to sugar sweetened, caffeinated beverages.    I'm talking about mountain Dew, Coke, Dr. Pepper, and. I guess if you live somewhere where it's socially acceptable, Pepsi. And listen. The biggest. The source of added sugar in the U.S. Diet is drinking it.  I'm talking soft drinks, energy drinks sports drinks, even things like vitamin water. They have a lot of sugar in them and it's a lot of unnecessary calories and that can cause weight gain and type two diabetes, which increases your risk for heart. Disease and stroke.  And the connection is really very strong.  There's a, there's an increased risk of dying early, especially. Specially from heart disease. How much more? Well, if you drink. Two or more a day it's actually over 30% higher. And it's worse if you're a woman.   Energy drinks usually contain around 200. Milligrams. So a couple of those is pushing the limits.  If you're drinking too much caffeine or sugar sweetened beverages. You may have to wean slowly to avoid withdrawal.  Start by switching to half caff or drinking only half of your soda.  It's important to make mindful adjustments and try not to use caffeine to medicate fatigue. Be aware of how caffeine affects your mood and sleep. And be sure to hydrate with water.  Food helps too, especially getting some protein in your stomach because coffee on an empty stomach can be very acidic. It can also. Interact with medications affecting absorption.  So be sure and talk to your pharmacist or doctor about that.  So, what do you do when you get that afternoon slump.  Well,  it up and move. Often people feel fatigued in the afternoon because they're sitting or maybe they're just bored. So try getting your blood pumping to give you a boost of energy. And make sure and get sunlight in the morning to ensure that your circadian rhythm is optimized.  That means having good sleep hygiene.  And remember if your body is screaming for rest, rather than overriding your body's signals with caffeine learn to work with your natural energy rhythms.    Before we move on to sugar's impact on mood, let's talk about alcohol. And adult beverage can make you relax and give you relief from feeling tense. It can even make you feel happy. But then it turns on you making anxiety and depression worse. It even depletes your serotonin levels. And it has a huge impact on your circadian rhythm disrupting sleep, which only makes matters worse. It's a double-edged sword.  You have to drink to relax then you need to drink to relax. Alcohol is a temporary escape from stress. And it tricks you into thinking it will help you unwind and sleep better. But it doesn't.  Using alcohol as a coping tool for stress, anxiety, or social situations. Can lead to dependence.  Now in the short term, it boosts gaba, which is a calming neurotransmitter. That's why you feel relaxed and it increases dopamine, which is that reward hormone that makes you feel temporary pleasure.   It reduces activity in the part of your brain called the prefrontal cortex. That's where the worry cycle spins and spins. So it settles that down.  And then it disrupts glutamate which impairs your judgment. And then it has a rebound effect.  GABA levels, drop anxiety increases.  And cortisol goes up.  There's an inflammatory response in the body that affects mood. And it has a long-term impact on mental health, depleting serotonin which increases the risk of depression. And the natural stress response system is disrupted.  Overall, it weakens your resilience to life stressors by changing the brain's reward circuitry. And creating a dependency cycle for emotional regulation.  So, what do you do? Well, it might help to keep a diary. Like see what your mood is in relation to your intake of alcohol. Awareness is key. And note the three R's. What is the reason you're drinking?  What is the response to drinking and what is the result to drinking. And maybe track your sleep quality too.  Practical steps would be established some drink free times.  And see if that makes a difference.  And sometimes you have to create a new ritual. Instead of responding to those triggers by fixing a drink.  Here's the scary thing. Excessive alcohol use is the leading preventable cause of death in the United States now. And yet it's the most common substance used among people aged 12 and over in the United States, in fact, 85% of all adults drink alcohol. And the effects are worse in women.  You have to learn radical acceptance and radical honesty  and learn to sit with uncomfortable emotions.  And don't forget those natural endorphin boosters, like exercise and laughter and music.  And learn stress management techniques like breathing and meditation and prayer.  Building your emotional regulation skills  will keep you from using alcohol.  to control your mood. Because, you know, it doesn't work. Alcohol actually borrows happiness from tomorrow. So building natural resilience, let's you.  own your joy today.  Okay, now let's talk about sugar.  Who hasn't felt blah, and reached for a sweet treat t to reward yourself.  Honestly, this gets ingrained in kids at an early age. I mean. What did you hand out to the trick-or-treaters at your door? And worse than once a year, we send our kids to church on Sunday and they feed them donuts, goldfish and apple juice.  And then we wonder why they have a meltdown in the car on the way home. It's a great way to ruin a Sunday, whether you're a kid or a grown-up.  Sugar puts you on an emotional rollercoaster. You get the thrill of a quick release of dopamine. And followed by a drop in blood sugar, which causes a sugar crash: irritability, fatigue and mood swings. And it's not just external.  There is a lot of research on sugar and inflammation and what it does to the brain, not just for short term mental health, but for long-term cognitive function.  Here's what happens. There's a rapid spike in blood sugar and you get an immediate lift in your mood and energy. Then there's an insulin surge, which causes blood sugar to crash.  That triggers the dopamine reward system in the same way that any addictive substance does. It causes that inflammation and affects brain chemistry.  It can cause a craving cycle.  And then you can get into an emotional eating pattern that gets reinforced by all of this.  The long-term effect can be an increased risk of depression and anxiety. Not to mention disrupting the gut microbiome because of all the effects of neurotransmitter production.  And when you eat food, that's not good for you, it takes the place of food that is good for you. So you can get nutrient depletion and that certainly affects mental health.  So what's a person to do. Number one -understand your triggers.  Know what triggers you to reach for caffeine or alcohol or sugar to treat your mood.  And really be aware of emotional eating patterns. Or drinking patterns. There are certain times of the day when we're more vulnerable to these things than others. So rather than reaching for a drink or going to the pantry to treat your mood,  develop other habits that are better, like exercise, social connectedness and even just laughter. In the end, you'll be happier and you'll probably live longer.   Recognize the connection that alcohol, and sugar and caffeine have on your mood and look for hidden sugar sources because this one can really sneak up on you.  Make sure you're getting a diet that's rich in fruits and vegetables and whole grains, so that you have a healthy gut microbiome. There are some other episodes you may want to listen to, to get a more detailed review of this.  Make sure that you have tools to regulate your emotions and to manage your stress. You might need to make gradual adjustments to find alternatives and establish new routines and sustainable habits. But in the end, your energy levels will be stable, you will be genuinely relaxed and you'll have emotional balance.  It's better to regulate your mood.  naturally, so you feel healthy.  And healthy looks great on you.  RESOURCES: More episodes of Healthy Looks Great on You Sign up for emails

A very special guest on the podcast, Kathi Lipp. Dr. Vickie: The main reason I wanted you to have to have you on the podcast today is because you are an expert on connection and social connectedness is such a part of lifestyle medicine and so many people struggle with loneliness. Kathi: I'm going to be totally honest with you. It's something that Roger, my husband, and I have struggled with up here. And we've had to be super intentional about it. So, even though I may be an expert on it, it means I still have to work at it. Dr. Vickie: Well, most people who are an expert on something have had to work through it themselves, right?  But set the scene about the red house first of all. Can you just let our listeners know what it's like to be there, to live there, and how you came up with the idea for your newest book, which is Sabbath Soup. Kathi: So several years ago, Roger and I, we love to go to the mountains to kind of get away and to write and to work and do all of that kind of stuff. And we started praying about, could we get a little tiny cabin in the woods that for us to be able to do that? And then, as dreams often do, it got out of control the and we ended up buying the house with the intent of living in San Jose, and going coming to the mountains, Airbnbing this place, and then also doing writer's retreat. Well, every time we came here, we didn't want to leave. So we eventually sold our house in San Jose and moved up here full time. only And so we have a much bigger house than we could ever use, but we're able to use it in different ways like the retreats and we can have guests here. We've had people who have been in the midst of a crisis come and stay with us. So the house gets used in ways that we never imagined. And the we just feel very lucky that we get to live here Dr. Vickie: How far away is your nearest  neighbor?  Kathi: It's about a 20 to 25 minute walk depending on who's doing the walking. We've had to make really deliberate attempts to be able to be connected with people.  Dr. Vickie: So many people do struggle with connection and loneliness, and they're like, well it's hard for me because, and it was hard for you because, but you found a way to overcome that, and a lot of it revolved around meals. Kathi: We had the Caldor fire come through our county and we we only lost two acres and it didn't touch our home But one of the reasons that our home was saved was because of the volunteer firefighters who live on both sides of us. All those firefighters are living together, sleeping together, eating together Well, this was at the height of the covid pandemic, and Paul got covid and was in the intensive care unit. It was really really bad. When he got out I'm like, "Could I bring you some soup?" and come to find out, If I didn't bring him soup, he was going home to Lunchables. That's what he eats. So I said, Oh, we can do better than that. So we've just started to bring him meals every week.  I'm used to cooking for six, Vickie, we were a blended family of six and you don't lose those muscles really quickly when you're cooking for a crowd. And so, we bring him meals. And just yesterday way we brought Nancy and Patrick meals because they're going through  a health crisis. And we just show up with food and it takes one burden off of them and is a very, low and easy connection point for people.  Dr. Vickie: And I think people associate soup with health. I asked my listeners on Facebook this week, what's your comfort food? And so many people said soup. You've got chicken soup, but there's so many other soups and, I got to feast on them when I was there and it just makes you feel warm inside and it's a big pot that you share with people. There's so much about soup that just screams connection. Kathi: It really does. And, you know, I found that the easiest way to reach out to somebody, a neighbor, a friend, a coworker is to just say this simple line, I made too much soup. Can I bring some over? And it's such a low risk way of reaching out. And it's also a low risk way of receiving Because I think we're very hesitant to receive from strangers, or, even people we don't know really well, because it's like, what are they going to want from me? Are they gonna, you know, are they going to try to recruit me for their multilevel marketing system or their religion? And to just say, no, I just care about you. And soup's a really easy way of doing that.   Dr. Vickie: Well us a little bit more about Sabbath soup. Kathi: So, you know, Roger and I have really been on a journey. I think when you kind of pull away from some of the hustle, I mean, we, we're from Silicon Valley, so hustle was built into what we were doing. And when you kind of pull away from that, you start to see, maybe I haven't had some of the healthiest habit. As you know, I've been on  a  weight journey and a food journey, and those have been going really well. But a couple of things that I was not doing great at, rest and stress management. You can go live in the middle of the forest, like Roger and I do. is And if you're not intentional about those things, they can continue to be not great for you. So we really got intentional on about Sabbath, about saying, "Hey there's this day set aside for rest." And, you can't just say, "Oh, we're resting on Sunday. Everything  stops." People still want to eat. It's very annoying. And so to spend a little bit of each day preparing since so that Sunday can be taken off. And the reason it's soup is because if you make a soup on Friday or Saturday, one, it's the easiest thing in the world to reheat and two, soup tastes better. Then after a couple of days, it just does. So that's why we got into the habit of having soup on Sundays. Dr. Vickie: So  that's your routine every Sunday. Kathi: And here's the beautiful thing for those of us who are overwhelmed. Vickie, If you say I'm having soup on Sunday, your decisions go from infinity to about 25. Most of us know of about 25 soups that we like and we could make. Soup is pretty simple to make and if you are overwhelmed by decision making just saying, okay, Sunday soup and then I add a salad, even if it's a bag salad. I don't care if your soup needs to come from Costco or the grocery store. Do what you need to do. There are a lot of busy people who are like, I can't even think about cooking. If you just make the decision soup, the next time you go to the store, you pick up a couple of containers, you're buying yourself some pre decision. Taking away some anxiety about what am I going to feed these people or myself?  Dr. Vickie: That's so good because you've mentioned so many pillars of lifestyle medicine, rest and stress management. And I mentioned that this is all part of social connectedness, but also nutrition. And I have to tell you what I did the other day, I did not want to go to the grocery store. I had been traveling a lot and came home and I didn't have a lot of groceries and I literally went into the pantry and found what I could find in the pantry and in the freezer. And I threw it all in a big pot with some vegetable broth. And I made a bean and corn and fire roasted tomatoes. And I put my secret ingredient that my husband really loves and that's just a little bit of cloves. Cloves and beans. That's my secret. And he loved it and I took some leftovers to my mom.  so, you're right, it goes, I mean who makes soup for two? Kathi: You really don't.  There are so many things I want to respond to there. One, wouldn't we agree that for so many people in North America, one of the biggest stressors is finances  and soup is such a beautiful way of using up those odds and ends. Beans are so inexpensive and I'm going to try your cloves because I can taste that in my mouth right now. The beans and the cloves. That's amazing. I love it. Because also I like some cinnamon with beans. I love soup because it's very easy to make a big batch of, it's so easy to share like you did with your mom, it's so easy to freeze. love these things called super cubes, S O U P E R cubes. They are just silicone molds to freeze portions of soup. And we call that homesteader fast food where you can just pop out one of those cubes, that heat up in the microwave and you've got lunch. And, I think about it like this, every once in a while we like to go to fast food. We're Americans. We like to do that. But for the 2 of us to go to fast food is 30 dollars, which is nice for a treat. But leftover soup is pretty much free. And so economically, nutritionally, and community wise. It works on all levels.  Dr. Vickie: It really does. Beans in particular are so high in fiber, so high in protein, and they're inexpensive. You can do them out of a can, and they're almost just as healthy as they are any other way. You've gotta watch the sodium content. But also, you can do them in the Instant Pot, and you don't have to soak them overnight and do all that Kathi: They are very blue zone. They are very, very blue zone.  Dr. Vickie: Yes, they are. Well, what's your favorite soup recipe in the new book Sabbath Soup? Do you have one? Because I do. Kathi: Okay, when I  want to be a little decadent, the tomato and gin soup, That's  my favorite. Everybody loves it. What's yours?  Dr. Vickie: Same. It was so good, I love it. And like I said, that would be for a sort of a treat occasion, but I love tomato soup anyway. And that tomato soup recipe was delicious.  Kathi: Okay, Vickie, the next time you need a treat and you want to double up on your treat, there's no more classic combination of tomato soup and grilled cheese sandwiches, right? Which has nothing redeeming about it. Let's just be super honest, except joy. And in the book, I have a recipe for Cuban sandwiches. That's like a grilled cheese sandwich on steroids. It's so, so, so good. So if you, if you want something kind of decadent, it's a real crowd pleaser.  Dr. Vickie: That's awesome. And I love a pickle with my grilled cheese sandwich. Kathi: That's that's what the Cuban sandwich is all about is the pickle.   Dr. Vickie: Well, I want our listeners to know all about your book and where they can find you and the book because it is a gorgeous book and it is full of so many good recipes.  Kathi: They really did a beautiful job on it. So if you go to SabbathSoup. com, we have a lot of little gifties there for you, some menu plans, some other bonuses you can do, but you can buy Sabbath Soup at Amazon and any place you love to buy books. You can buy it there. It's available everywhere.  Dr. Vickie I will put the link to your website and all of the links to that. so much. In the show notes, because I know people are going to want to check that out. But I, I love the, just the connection that's involved with, with food and with soup in particular, Kathi: You know, I always think about it this way, Vickie, I've never been fed without feeling love. I did an interview yesterday and they talked to us about how God created us with the need for food. God didn't need to do that, but God is invested in our connection and our joy and that's what food does.  Dr. Vickie: That's so true. And, and I think eating a meal without someone to share it with,  magnifies loneliness. I went through a season of singleness and I said, I ate a dinner for one at a table for 10. It just magnifies the fact that you're alone. And my father passed away about three years ago. And so my mom's had to eat her meals alone and it's difficult for her to go to the table and do that. So that's why I take her my leftovers, but how beautiful that just to show up at your neighbor's door and say, Hey, I made too much soup. And would you like to have some? I love that. Kathi: Yeah. And I love what you said there. Show up. Don't ask, what can I do? Just say, Hey, I made you some soup. What time can I bring it over? That works for you? It's such a different because nobody wants to put anybody else out. But when you say it's already done, it brings, it brings a different level of connectedness. Dr. Vickie: You're absolutely right.  And even better, stay with them. I remember when I was sick and people would bring me meals and a lot of times it wasn't anything I could eat. The prednisone made me diabetic and I had to be very, very careful what I ate and I'm sort of a health nut anyway, so I was careful about what I ate, but what I really wanted was for them to stay and visit. It's not something that you drop off on the doorstep and ring the doorbell and run away. If you can stay and visit that, that's the, that's the decadent cream on top. Kathi: Yeah, and I think asking. Roger went to visit our neighbors yesterday and there was a nurse there and it just wasn't a great time. So, Roger said, I'm going to call you later to find out when a good time would be. You're there to serve somebody's needs. And that is the deep connection - seeing that need. And it's such a gift to the receiver to let them know, even if now doesn't work, later on will, and we're going to be back. We're in this for the long haul. If you can just make a decision for one day a week in advance what you're going to eat and one, make it a little special and two make it easy on yourself. It's going to create a rhythm in your life that is going to be life giving.  Dr. Vickie: My husband thrives on a rhythm like that. And so we do the same thing every Friday night and the same thing every Sunday night. It's just relaxing to me because we don't have to talk about it. We don't have to decide anything. We don't have to plan anything. We know what we're doing.  There are tons of recipes in this book. It's a beautiful book just to even have sitting in your kitchen. So thank you so much for being here.  Kathi: Vickie, it's such an honor to see everything you've started with this podcast and now to be a guest, it just feels like such a full circle moment and I'm so proud of you and I love what you're doing to serve your community. It's, it's just awe inspiring. Dr. Vickie: Well, thank you so much. It was great having you.     RESOURCES (may contain affiliate links): Kathi Lipp Website Sabbath Soup Website Souper Cubes Sign up to receive podcasts by email

 Can exercise really make us happier, more resilient and more energetic? Episode 142 Move for Better Mood Have you ever said to yourself, I'm so tired? And then you just want to sit on the couch and scroll through social media or watch your favorite series?  This is not rest. And it won't fix your lack of energy. In fact, it will make it worse. Sitting zaps your energy and it's a vicious cycle. You sit and do nothing rewind and repeat.  It's time to change gears and shift out of neutral and get a boost of energy. And if you're already on the movement train, stay tuned. I think you'll enjoy the science. In fact, let's start there. Today in mini medical school, we're going to review the family of neurochemicals that are responsible for mood. And if you haven't even been introduced to endorphins, dopamine and serotonin, you might want to listen to episode 141. How food affects mood. I'll put a link in the show notes. These neuro-transmitters can improve mood and reduce feelings of stress and anxiety. Also cortisol levels can be reduced by exercise, which creates feelings of relaxation and improved mood,  not to mention the effects on sleep, metabolism and weight.  Let's start with some basics. There is a difference between physical activity and exercise.  Physical activity is anything that gets you moving and requires energy; things like cooking and cleaning the kitchen or housework of any kind yard work, even just going to the grocery store. That's considered physical activity.  Exercise on the other hand is intentional activity for the purpose of physical fitness. This is things like running, classes at the gym, lifting weights, doing aerobics. These things are considered exercise.  Physical activity and exercise benefit both physical and mental health. In addition to reducing symptoms of anxiety and depression, sleep patterns may be improved. And lack of sleep definitely affects mood. Who doesn't have a more positive outlook after a restful night of sleep.  And speaking of sleep. If this is something you struggle with, you're going to want to make sure you're on my email list. Because we're going to do a whole series on sleep very soon. Check the show notes for a link on how to sign up or just go to my website, www.healthylooksgreatonyou.com   When you exercise, it opens up the blood vessels and improves blood flow to important organs, you know, like the brain. And that can help with mental clarity and overall brain health. You know, we used to think that adults could not grow new brain cells, but it turns out that's wrong. So think of exercise as fertilizer for forming new blood vessels and they may be able to nurture new neural connections which can improve cognitive function. We call that process neurogenesis. And to me it's pretty exciting. And if that's not enough reason to get off the couch, there are some studies that suggest that regular exercise may at the very least delay dementia in people who are predisposed to it.   Exercise also has a significant impact on health conditions like diabetes, high blood pressure, high cholesterol and arthritis.  People who are active tend to have more self-esteem and confidence and listen, there is a difference between being fit and thin. But if weight is your concern, remember, 80% is related to diet, not exercise. It takes a lot of exercise to lose weight.  But you can also be very skinny and very physically unfit.  Now, before we dive into how physical activity and exercise can help lessen symptoms of anxiety and depression. I want to do a little dissection on the runner's high. And listen, I had never run enough to get a high, but I have experienced this sense of euphoria while pedaling my bicycle. And if you've never felt it, it's unbelievable. And even if you're not planning to lace up and train for a marathon, the biochemistry is pretty fascinating. Here's what happens: you start running or exercising very intensely and you get your heart pumping and it works harder and harder to increase the heart rate to make sure your muscles and brain are getting enough oxygen. And speaking of oxygen, you'll start huffing and puffing. But you keep going, pounding the pavement or the trail or whatever, and your body starts dumping endorphins into your bloodstream.  And wow! There's this burst of euphoria and burst of energy that makes you feel like you can conquer the world and keep going.  It doesn't last long, and it's actually pretty uncommon to experience. But it gives us a little inside look at what exercise can do naturally to cause feelings of elation.  But here's the deal. You don't have to train for an iron man to see benefits. Even moderate levels of exercise may improve mental health, lessening feelings of depression and anxiety. And the benefits of regular physical activity on mood are not temporary like the runner's high.  When you think about someone who is physically fit, you picture someone with big ol' well defined muscles.  But it's not just the external that gets the benefit. People who exercise regularly have not only bigger muscles, but also a bigger hippocampus. The hippocampus is the part of the brain that processes memory and learning. So exercise can improve memory, and help focus, particularly on what we call the ability to switch tasks without chasing squirrels.  But let's get back to mood specifically depression and anxiety.  And before I take another step, I want to acknowledge that depression and anxiety are serious mental health disorders. And I am in no way, suggesting that a run around the block is going to fix it all. If you need help, please see your doctor or mental health care provider. There are lots of good medications and effective therapies. But there are also a lot of studies that look at the impact of exercise on mental wellbeing.  And while it might not be a cure for significant anxiety and depression, there is no doubt it has a positive impact on mood.  Setting fitness goals or completing challenges can give you a sense of accomplishment and that helps you gain confidence. And if you participate in group fitness, and I highly recommend that you do, you get an opportunity to have conversations and social interactions and meet new people. And that's good for your mental health. Anything positive you do for your mind takes you in the right direction. Whereas negativity takes you the wrong way. For example, turning to alcohol or tobacco or junk food to cope is not going to help your symptoms and ultimately leads to worsening. However, doing something good for your body, like exercising will make you feel better and feel good about yourself.  And when you're thinking about your feet, it's kind of hard to think about your problems. Exercise can stop the worry cycle that leads to less anxious thoughts and symptoms of depression. Right now, there's a lot of research being done to understand the exercise connection with mental health. But we know that it can help move you forward, and especially help at keeping you in a good space in your head. So how much exercise do you need? Well, the general recommendation for all healthy adults is a minimum of 150 minutes of moderate aerobic exercise per week.  If you missed the episode on fitness, I'll put a link in the show notes, but here's one thing you need to know. Moderate exercise means, you can still talk, but you can't sing.  I mean, I can't sing anyway, but that's not because I'm breathing hard. But, you know what I mean?  Did you know that 20% of adults struggle with anxiety? And if you're one of them, you're going to want to listen to my interview with Dr. Michelle Bengston. She's a clinical neuropsychologist and she wrote a book called, "Breaking Anxiety's Grip." It's a great episode and I'll put a link in the shownotes.  Anxiety has a significant impact on your overall health.  And here's the irony people with anxiety tend to be less active. So if you're sitting on the couch feeling down and you're in that vicious cycle. Where's the exit?  If you're using activity to improve your mood, you're going to need to do it every single day.  Add some activity in little increments like take the stairs instead of the elevator, park at the spot that's fartherest from the store, not the closest one. And never drive to the mailbox. Even a little activity may help though. So can you find 10 or 15 minutes in your day to do some aerobic exercise? Because that's best. Or maybe you can take a class or go for a walk or dance in the kitchen or skip down the street.  Once when my son was about seven or eight years old, we had a series of unfortunate events in our family.  I'm not talking about little things I'm talking about big things. And we were pretty devastated.  I was trying to explain all of this to my little boy and he looked up at me and said, "Mom, can we skip?  And I said, what. And he said, can we skip? Because when you skip, you feel happy. It was after dark. But we went outside, held hands and skipped right on down the street.  I've always wondered if any of the neighbors were watching, but you know what? It worked we skipped and we felt happy. Usually, you skip because you feel happy, but I think the reverse is true as well. So if you're having a particularly bad day because of bad circumstances, and let me know if it works for you.  But listen, the effects are cumulative. Once your mood improves, it's easier to start doing things that improve your mood. And the opposite is true as well. So this really is a cycle. And to make sure you stick with it,  find something you enjoy doing. Maybe you want to set some smart goals, you remember smart goals, right?  S. For specific, like I'm going to skip.   M is for measurable. I'm going to skip to the neighbor's house. A is for accountable. Accountability makes a huge difference in achieving your goals. So I'm going to skip with my son.  R is for Relevant. I'm going to skip so I don't feel blue. T is time bound. I'm going to skip every night.  Now, we all have good intentions, but sometimes there are barriers to success. And it's super helpful to identify those barriers so that you can overcome them. I have a course called seven day prescription for change. If you're interested, there's a link in the show notes. It's kind of intense, but it's only a week. There's a downloadable workbook and videos that you can watch to help you meet your goals.  But don't think of exercise as a hard pill to swallow. There are enough things in life that you should do. Instead think of it as therapy. A tool to help you improve your mood.  Exercise distracts your mind from the worry cycle. It can decrease muscle tension, increase your heart rate and release those feel good neurotransmitters that improve mood. It actually changes the brain in ways that help us think more clearly and calm our emotions.  The effect is cumulative.  The more exercise, the better.  But a single burst of activity can mitigate anxiety over a situation such as skipping. And here's another thing that helps. Get out in nature. Studies have shown  that time in nature has a calming effect. So. If you exercise outdoor, you get a double benefit.  Now depression is a serious condition and it affects over two and a half million people throughout the world. And I'm not suggesting that people with moderate or severe depression can sweat it off. But exercise does dampen the effect of stress and stress takes a serious toll on our body and our mind. And the best exercise is one that you enjoy and that you're going to stick with over the long haul, but mix it up so you don't get bored.   Aerobic exercise is best, but any physical activity helps. Remember physical activity is just movement, like getting out in the garden and getting your hands in the dirt that is very therapeutic for a lot of people. Or play pickle ball.  Goodness knows that's gone viral recently.  My stepson is getting married soon. And so my husband and I dance in the kitchen and I can promise you, we laugh.  Partly because our dancing skills are out of sync.  But what if you feel worn out by your daily activities? Well exercise regularly and you'll feel better physically and not be worn out by those daily activities. And then that makes you feel better physically, and that makes you feel better mentally. And then you want to exercise. See how this goes. It is definitely a cycle.   And what about yoga?  Yoga is an ancient Chinese practice that focuses on holistic health,  meditation, exercises and physical postures.  Now, if you're doing flow, you  might get your heart rate up, but most of the time you're holding poses. And if you don't focus, then you will not be able to balance.  So when you change your focus, to maybe that spot on the floor so that you don't fall over you're not really thinking about all the stuff that's making you anxious. So that's how that works.   And when it comes to focus, you have a choice.  And it can become a habit to focus on your problems. That's why scripture tells us, fix your eyes on Jesus. He is the author and perfecter of our faith.  But if you feel stuck in your feelings, of anxiousness and  depressive symptoms. and I use the word depressive symptoms, because what I'm really talking about is just feeling down or feeling blue. Then move out of that place.  It's going to require some effort.  But are you ready to get moving? Because movement makes you feel more healthy and healthy looks great on you.   RESOURCES: How Food Affects Mood Stay in the know about future episodes, subscribe here 7 Day Prescription for Change Breaking Anxiety's Grip with Dr. Michelle Bengston

Food has a big impact on mood.  Why would that be? How does what you put in your mouth that goes down into your stomach affect all that's going on in your brain?  Carbohydrates are my dear friends. Well, some of them. You know, In every family, there are those people, you know how some people just make you feel good and others, not so much. For example, let's talk about Dorothy. I used to hang out with Dorothy once a week. Sunday mornings, in fact, And after we'd been together, I had bad breath, a headache, and I felt more than a little edgy. You see, Dorothy is a donut.  We parted ways several years ago, but one day I walked into a meeting and there she was dressed in chocolate and still pretty hot and I thought I'd just take one bite. But before, you know, it, I ate the whole thing.  And it didn't take long that I felt physically and emotionally drained.  But here's the deal, that period of absence highlighted the contrast of how I feel when I eat good stuff versus pure junk. And maybe you've noticed, or maybe you  haven't and maybe you just feel kind of bad all the time and you don't really know why. So let's talk about how certain foods affect mood and why. And since mini medical school is going to be pretty intense today, I thought I would turn the science into fiction.   No, don't meanan the facts aren't going to be true. I mean, fictional characters. To help you remember, you're going to need to use your brain, but bring your imagination along too.  And don't worry about taking notes, I created a free download for you that. It has a list of mood boosting foods. If you're on my email list. List. I sent it out. And. If not, there's a link to sign up in the show notes.  It's never too late. You can also go to www healthy looks great on you dot. Com.    Now the way that food affects mood is. About altering brain chemistry and hormone levels.   And my old buddies carbohydrates, they can  give you a real boost. But, their cousins can really bring you down. So let's talk about the good side of the family first. Food rich in carbohydrates boost serotonin levels.  The ol' feegood neurotransmitter er serotonin. We're going to call her Sarah for short. Sarah Tonin affects mood sleep and appetite. She is an intriguing member of the neurotransmitter family. And it has both a significant impact, both on mental as well as physical health. Sarah is a happy girl because she regulates mood and makes you feel happy and have an overall sense of wellbeing.  And she's the one you'll really miss when she's not around. You may feel depressed or anxious. And Sarah's family is a power family. In fact. Mel is another member of the tonin family, and that's super important. Did you know that Sarah tonin is a precursor to melatonin? So think of Sarah as Mel's mother and you need both of them to get a good night's sleep, and yeah, I'm talking to you cranky pants.  Mel is related by marriage to the hormone family.  And his presence is highly influenced by light exposure. And he regulates the sleep wake cycle.   He squirts out of the pineal gland. And if you're interested in the science of sleep, I'll put a link to that episode in the show notes, "Why is sleeping so hard?"  And stay tuned because after this series on mood, we're going to focus on sleep.  But here's what happens, Mel gets up every evening and tells your body it's not night, night time. He stays up most of the night and then he drops off in the morning.  At least that's how it's supposed to work. He keeps the bodies internal clock in sync, making sure the circadian rhythm aligns with the sleep-wake cycle; daytime and nighttime. And he serves on the antioxidant team as well, combating free radicals and reducing oxidative stress in the body.  To boost melatonin, you can eat things like tart cherries, grapes, nuts.  And itit's alsoimportant to have good sleep hygiene.  And again, if. If you're interested in sleep, make sure you're on my email list because there are some really exciting things coming now, let's get back to Serotonin. Do you know where Sarah lives?  Did you say the brain? Well, I hate to tell you, but 90% of the body's serotonin  is actually found in the gut, not the  brain. That may surprise you, but think about that gut brain connection.  Yep. That's why upset emotions cause an upset tummy.  And since her address is in the GI tract, she affects appetite and digestion all the way to the end of the street.  I'm talking about bowel movements see, now you'll remember all of this science of neurotransmitter, Sarah Tonin. But wait, there's more. Speaking of learning and memory, Sarah affects those cognitive functions as well. You know, Sarah is the type who can be all work and no play . Because high levels of serotonin can actually reduce sex drive. And that's why some antidepressants which are called serotonin re-uptake inhibitors can kill your sex drive. It's a balancing act for sure because you need Sarah to have a good sense of wellbeing, but too much can cause intimacy to take a back seat.  Diet can boost our sense of wellbeing by increasing serotonin levels, particularly foods rich in tryptophan.    Sarah tends to run away when they're stress or negative thinking, and that can be a vicious cycle.  Positive thinking and stress management, increase serotonin levels. And if you need a review class on stress management. There's a link in the show notes. Now I'd like to introduce you to another member of the neuro-transmitter family. He is the most likable guy you ever wanted to meet. Dopamine is considered to be the reward neurotransmitter thatkes you feel pleasure and motivation and helps with learning too. He's a standup guy. But we still have to nickname him dope. You see, he has a big role in addiction.  And when I say he motivates, I mean, he really motivates. It's even if it's for another hit of whatever lights you up. Since dopamine is associated with pleasure, it contributes to addictive behaviors. That can be a substance or an activity that is pleasurable. But it drives you to find that pleasure again and again, and that can lead to impulsivity to find more dope at all costs regardless of the consequences. When you participate in the fun and games, whether that's eating, exercising, hanging out with those you love, dope is there. He pushes us to take action and pursue goals so we can feel that reward. That can drive us to work harder or it can distort and cause us to go into an endless pursuit.  Again, it's a delicate balance. Dope keeps us focused, helps us pay attention. So we learn better and become more productive. He's like a coach. He's also important in coordinating smooth muscle and movement. And people with Parkinson's disease have low levels of dopamine. So that explains some of the features of that disorder. And without dopamine you'll feel depressed and anxious.  He's good to have around. So where can you find good. Dope. Well, exercise can boost levels as well as sleep. And food can boost production. It's like a well coordinated family picnic. And if you think dopamine makes you high, I'd like to introduce you to another member of the neuro-transmitter family. Endorphins.  let's call her Endera. She comes around every single time there is stress or discomfort and tries to knock out your pain. It's like she wants to be the fixer in the family.  She'll pump you up, make you feel great. She'll even give you a feeling of euphoria when you exercise intensely. You've probably heard of a runner's high even if you've never experienced it. But she also makes you relaxed to fix all that stress and anxiety. She also boost your immune system. So, where is this lovely lady and where can we find her. Like it or not exercise, the more intense,  the better.  Not ready to start running?  Well, there's another great way to bring Endera to the party and I'm talking about a good old belly laugh to crank out endorphins. You see, laughter really is the best medicine and Endera loves her some dark chocolate too, as well as spicy foods that contain capsaicin like chili peppers.  She'll rush to your side, if you get acupuncture because yeah, there's a needle involved and she wants to fix your pain. And even if you're averse to such things, just turn on your favorite playlist, Endera loves whatever music you love and  that's why those tunes bump up your endorphin levels and help with mood. Endera the fixer releases endorphins to make you feel good, stay resilient in the face of challenge. The last member of the neurotransmitter family I'd like to introduce you to is oxytocin. Because you see, love love will keep us together.    Oxytocin is the love hormone.  We'll just call her O for short, she wants us to stay emotionally connected and she's a hormone too. She's the glue of the family. She helps form strong bonds, both between parents and children.  friends and lovers.  We could call her the big O. Yeah, I did that on purpose. The foundation of any relationship is trust. O brings out feelings of trust and empathy, which is important for social interaction to be more positive and rewarding. She calms us down and reduces anxiety and stress. O plays a critical role in childbirth too. She stimulates the uterus to contract and promote the release of breast milk.. She's a lover, not a fighter. She likes touch any touch -hugging, holding hands, shaking hands, even a high five. All of those things release oxytocin. And this is going to make all the pooches happy, but petting your dog actually releases oxytocin. You can boost O levels, by enjoying time with the people you love and having conversations that bring you closer together.  Also do something for someone else and you both get a reward. ' Because doing acts of kindness, stimulates release of oxytocin. Stress tries to steal the joy that O brings. So learn relaxation and stress management techniques to keep her around. And oh yeah. O is important for sex too, in case you didn't get my previous pun. But it's not just casual sex. You see oxytocin promotes monogamous relationships, even in some animals.  I'm here to tell you that God only desires the best for you. And that's why he created us the way he did.  Now that I've introduced you to some of the members of the hormone family. Let's meet the others. First is cortisol. Good old Cort. He gets a bad rap because you'll find him wherever there is stress, but here's the deal.  He's got a lot of responsibility on his shoulders. He lives in the adrenal glands and he shows up in an instant when he thinks there's any kind of danger. He is the force behind the flight or fight response. He's in charge of controlling your body's metabolism and how fats and proteins and carbohydrates are used. His job also includes regulating the immune system and combating inflammation in the body. He knows how important blood flow is.  So he's super involved in regulating blood pressure and cardiovascular function. So that we have the power to run or fight. We need him to survive,.  especially in stressful situations, but he can be a bit much. Chronic stress.  leads to persistently high levels of cortisol. Too much of Cort is not a good thing and it's terrible for your physical health, contributing to heart disease, unwanted weight gain, gI problems, anxiety, and depression. He can wake you up all night long and make you sick by lowering  your body's ability to fight off infection. He is a great guy and we need him, but a little goes a long way. If you know what I mean.  Now,  you can get him to chill out by exercising and making sure you have good quality sleep. Managing him isn't easy, but intentional relaxation.  and combating stress settles him down. And if you eat a balanced diet of whole foods, fruits, vegetables, and whole grains that keeps him from getting out of control too.  And O can help. So make sure you're tending to your social life and bonds with loved ones and O would  also like for you to meet another member of the sex hormone family. Estrogen.  We can call her Esther. I'm pretty sure you've met her before. And you know how much of an effect she can have on mood as well as energy levels and cognitive function. And when she gets on a roll,  it can cause fluctuations in emotions as well as wellbeing. Her main role is to influence the development of a woman's body during adolescence, then she controls the menstrual cycle during the reproductive years, and then she jumps off a cliff during menopause, but that's one of those family stories we'll talk about on another day. Esther can  be moody. I'm talking PMS, peri menopause. And all the things, female, but she's a protector maintaining bone density and healthy cholesterol levels and supporting cardiovascular health. And she has a twin sister, but they aren't identical. Her name is progesterone. And we're going to call her Polly. I think that's kind of cute.  Polly Polly progesterone. She regulates periods and maintains pregnancy. And that's a lot of Ps. She also helps balance moody Esther by calming her down and trying to control her mood swings. She promotes better sleep and is just naturally sedating. We like her a lot because she helps maintain skin elasticity.  Now to balance these two wild sisters eat a balanced diet rich in nutrients. F oods high in omega three fatty acids control their behavior especially well, think flax seeds, chia, seeds, and walnuts. And you can add those to oatmeal and smoothies. Exercise. Is another good way to reign them in. And even if they smell stress, they'll go crazy and drive you there too.   And of course don't skimp on good sleep because they throw everything out of balance and they'll eat you alive without good sleep.  The twins have a brother too, his name is testosterone. We're going to call him Rone instead of testy because, well, that doesn't sound good. You probably think of Rone as being a male hormone. And while it's true that he turns boys into men, he    is also found in women, it's just in smaller amounts. Rone can increase energy, motivation and overall mood. He's buff, and supports muscle mass and strength and bone density.  He can be a lover and a fighter.  It's important in libido for both men and women.  And the last baby in the hormone family is insulin.   We'll call her Sully. She regulates blood sugar, brain function and mood. And she's tried for years to get along with Dorothy. You remember? Sweet, sweet, Dorothy.  She makes you crash and leaves you feeling sluggish and irritable.  And Sully is really just a peacemaker, always trying to control blood sugar and make sure it gets into the cells for energy. If Sully doesn't work properly then the body doesn't move sugar out of the bloodstream the way it's supposed to, and then we develop diabetes.  Sweet Dorothy and all of her sugary friends can sneak up on you and ruin your day. But here's the deal. If you consume sugar regularly, yuou  might not even realize that sugar and other simple carbohydrates. are what's causing that quick sugar spike.  You eat your biscuit  and jelly and it goes up and then you get a sharp drop, then a crash and this rollercoaster of emotions can cause mood swings, irritability and fatigue. We talked about hangry last week.  Not only that, but a high sugar intake can cause increased inflammation in the body and that's been linked to mood disorders such as depression and anxiety. So we can all agree that chronic inflammation is not good for your brain.  Think about some antioxidant rich foods like berries, all kinds of berries, blueberries, strawberries, raspberries and blackberries. And remember good old dark chocolate. It's gotta be at least 70% cocoa to maintain the antioxidant content.  And then those nuts, like walnuts, pecans, and almonds. As well as spinach and other dark. Leafy green vegetables like kale and Swiss chard, and lots of beans and artichokes for their antioxidant properties.  These are feel good foods. Unlike Dorothy. Dorothy sugar gives you a hit of dopamine. Well don't we like that. Yeah, but like everything else, the pleasure is temporary followed by dip, then cravings. And this is why sugar is such a vicious cycle and can be as addictive as any drug. These types of foods aren't good for you.  And they're often nutrient poor. And replacing in your diet, what could be nutrient dense foods. The standard American diet includes a lot  of sugar. And sugar before bed can affect sugar plums dancing in your head because sleep quality is affected in a negative way by sugar too. And that certainly contributes to mood disorders, including anxiety  and depression. But let's get back to insulin.  Natural ways to increase insulin are a balanced diet with low-glycemic index think fruit.  And regular physical activity. improves insulin sensitivity and helps maintain a healthy weight. Foods high in antioxidants include foods that have omega-3 fatty acids because they combat that inflammation. That's linked to mood disorders like depression. So are leafy greens, fatty fish, nuts, seeds, berries, dark chocolate, whole grains, legumes and bananas. They're all rich in vitamins and tryptophan, which is a precursor to serotonin.  Remember the feel good neurotransmitter serotonin.  It's also found in avocados, which contain healthy fats and vitamin B6, which can improve mood and brain function.  If you didn't get a chance to listen to last week's podcast.,I talked about the gut brain connection. You see. What you put in your tummy affects what happens in your head, and what happens in your head affects your mood.  So eat good food to have a good mood and. And be happy and be healthy because healthy looks great on.      Resources: Why is sleeping so hard? Good mood foods Stress management episode SIGN UP for podcast by email Healthy Looks Great on You - all episodes Get your good mood food recipe

There is scientific evidence that food affects mood. You probably know how it feels to be hangry. That combination of hunger and anger can drive you to head to the pantry and grab whatever you can get your hands on. But that sets a process in motion that only makes you feel worse. Instead, replace unhealthy snacks with foods that boost your mood and get double the benefit.  The health of your gut microbiome influences your mental health. All those bacteria that live in your gut produce neurotransmitters that affect brain health and chemistry. Make sure and eat high fiber foods to promote a healthy gut. High fiber vegetables include broccoli, carrots, green beans and spinach.  In one study, people who ate fruit frequently had less anxiety. So try keeping a bowl of berries or grapes out and grab one throughout the day. Start your day with good mood boosting foods. You can add oats, berries, nuts and seeds to a smoothie. Or slice bananas or apples and top oatmeal. Bananas contain tryptophan which is a precursor to serotonin, the happy neurotransmitter. Throughout the day look for ways to add beans to your food. They're high in fiber and keep that gut healthy, which helps keep your mind healthy too. Also add walnuts, they're great for brain function. Trail mix is a great way to get all these good things together. And the good news is that dark chocolate is full of mood boosters. It's also calorie dense, so a small amount. Make sure it's at least 70% cocoa.  Avoid alcohol, too much caffeine and fried foods. That only makes you feel worse. Instead, plan ahead and keep the pantry stocked with feel good food.  Get a list of good mood food and every podcast will come straight to your inbox. CLICK HERE For other episodes about diet, click here.  Visit Healthy Looks Great on You website, click here.   

 Special guest Barb Roose is the author of "Stronger Than Stress: 10 Spiritual Practices to Win the Battle of Overwhelm." She's also a speaker,  literary agent, and Bible teacher. According to her website, "She is a real woman who's experienced deep anxiety, parenting challenges, family addiction trauma, and long seasons of walking by faith in unanswered prayer." Lifestyle medicine has six pillars: restorative sleep, nutritional eating, physical fitness, minimizing harmful substances and social connectedness. But when we talk about stress, it affects all of them. It's an overarching theme to health.  Barb:  We know that stress is out there and we talk about it openly. "Oh, I'm so stressed." Like if you talk with people, stress is going to naturally come up. And so there's this social acceptedness that there is stress. The reason why I wrote the book and the reason why I want to engage in these conversations is because you and  I are aware of the damage.  And so it's a situation, particularly as women, we just live with stress. And so it is trying to elevate the hidden damage of chronic stress and to convince women not to set themselves on fire to keep everybody else warm.   The challenge is these days, as women, we want to protect what we love. We want to fix what's broken. We want to get things on track. I call it the good Christian woman syndrome. We will sacrifice ourselves trying to be everything to everybody.    We keep little people alive or a spouse.   We found keys every day so that a spouse could get to work.  In some ways, there was a season where so much relied upon us, but there are those practical moments where we have to remember that there is a God. And it's not us.    Dr. Vickie: That is so , absolutely true. There is a God and it's not us. And I think that's the thing. When we take on all that responsibility, we learn to depend on ourselves  and then we think we don't need God until our whole lives start unraveling. Barb: I use spinning spinning plates as a metaphor for  all of the things that we have happening in our lives. And I recognize the reality that there are some of you listening and you've  got spinning plates. The big picture of the book. is helping us recognize that God can actually take care of us and our spinning plates so that we can take care of ourselves.   Dr. Vickie: Practically speaking, how does that play out?   Well, my favorite chapter title of the book is, "Get Off the Cross, Honey. Somebody needs the wood." Sometimes we can't just convince people that they need to change.    They have to feel their need for change.   And what I want to do is create that feel for the need of change by using Jesus' words in Matthew. And so in this chapter, I cover Jesus' words and he says, "Come to me, everyone who is weary and heavy burdened." And, I think that pretty much everyone listening is going to say, yep. I am  weary and heavy burdened. In the original language,  weary was all about feeling like everything was on you. That self-sufficiency, that's what the weariness is that Jesus was talking about, and then carrying heavy burdens. That is about all of the expectations, all of the duties, all of the to-dos and the do mores. And so if you are exhausted by all of that, overwhelmed, Jesus doesn't tell you, you've got to read your Bible  five days a week. He doesn't say you've got to pray for 45 minutes a day. He says, "Come." It's an invitation. And what he wants to give us is rest. He wants to care. The work has to be done, but He wants to teach us how to live in him. So that we let Jesus carry the weight as we do the work of our lives.   When I think about that verse, like the word picture, Jesus goes on to say, take my yoke upon you. And yoke always felt like this really antiquated word, but yoke still exists. And most of us know that a  yoke is where they have one animal that is  basically harnessed to another animal and the visualization is that there is a more experienced animal that helps teach the younger animal the way to go. Now, Vickie, I don't know about you, but when I am left to my own  devices and I'm trying to live apart from God,   I am going to wander. I'm going to stomp on things that I shouldn't stomp on. I'm going to go too fast. I'm going to reckon the things. And so when Jesus says. Take my yoke upon you.  what Jesus essentially is saying, let me put  my arm around you, around  your shoulder, because essentially stress has us in a choke hold. It is a choke hold that is strangling us. We are often, Vickie, sometimes we try to run ahead of what God is doing in our lives. Can I get an amen?   And so Jesus, he's putting his arm around us and I find it very interesting that on a shirt, the shoulder area of the shirt in construction is called a yoke. And so Jesus is putting his arm around our yoke and he's saying, learn from me. Let me teach you. He's saying, let me teach you the right pace to live. Let me teach you the path  to follow. Let me guide you so  that you're not trying to run ahead and figure things out on your own.  so Jesus, who has the experience, who is our peace, is teaching us the pace so that we don't live stressed every day.   I love that picture of pace because I want to be productive. I want to do things. I want people to be able to depend on me. I want to fulfill my purpose. And it's just as bad for our health for us to live without intentionality and without purpose. And so the point is not just to say, Jesus, take the wheel. I'm just going to sit back and do nothing. It's let's walk this out together.   We have these things that God has called us to do. We, and women, if you're, or whoever's listening, men and women, we  should have purpose. We should have kingdom  oriented goals. We should have people we're investing with. Even if you're retired. I heard this years ago. This amazing story of a man. He was a neurosurgeon and he developed a spinal condition and after like a dozen surgeries, he was medically disabled.  That  man ran Bible study groups, on Zoom people around the world from his hospital bed in his home. So he still had work that he had to do.  We all  have work no matter where we're at.   But what Jesus wants to make sure of is that our work is not wrecking us, that we are not running in chaos from sun up till sun down. He wants us to experience his peace.  And the peace is only found in him.   Dr. Vickie: So true, and peace is really lacking. I feel like so many of us live on a merry go round. And sometimes we're busy without actually accomplishing anything that is of eternal value.   Barb: Well, yeah, because the urgent over the important. We're just playing whack a mole every day, trying to do the to do list. And again, we're doing it with the best of intentions. But part of why I wanted to write this book on spiritual practices, because  these are the practices that Jesus wants to teach  us so that our days have meaning and value. Because the last thing we want to do is get to whenever the end of our lives are, and us wonder if we made a difference. The way of Jesus is the way to help us make a difference.    Dr. Vickie: Resting in Him, peace in His methods, and a plan and a purpose  for our lives. It's all built on trust. I think so many times we think, but this is the way I want my life to go. So I'm pushing, pushing, pushing. When God's saying, come to me, slow down. That's, that's not my plan and purpose for you. And we just, we have to rest in that. We really do. And rest has always been a four letter word for me.   Barb: There is a spiritual practice. that incorporates rest. But if I can share a personal example, I recently had some blood work done. I'm a woman of a certain age now. I had gone into the  doctor to have blood work done so that I  could start hormone replacement therapy. And so she wanted me to have an extra panel done because she wanted to make sure I had all the options available. This was about a month ago. I go in, I get the blood work done and I, it's the day before my book party celebration.   So I have four interns who are in town, who've flown in, and I'm hosting a retreat for them. It was all planned out. No stress. I had my book launch party at my church that next day, all planned out, interns, no, no stress.  That morning when I woke up the day of the party at 7. 30am, the  first message I had was from my mother, who lives two  hours away, who's my emergency contact and said, the hospital lab has an emergency phone, they need you to call them. And Vickie, your listeners won't appreciate this, but you will. It was an emergency because my hemoglobin was only 5.6. Dr. Vickie: You were running on empty.  Barb: So here's the thing, no symptoms.  So at 8 a. m. that morning, I get this phone call that says, You are dangerously anemic. And what are you going to do about it? And I was like, well, okay,  the day goes on and there were things that just kept popping up. One of my kids had a sick dog. Another kid was throwing up in the bathroom. I had signs that weren't delivered. I had an ex boyfriend  that I hadn't seen in three years surprise  show up to the book launch party!  And so I share all of this because there are going to be unexpected things that happen. But what I have learned over the years of the spiritual practices  is what it looks like to keep Jesus' peace at the forefront of my mind. Now, did I feel Some pressure because I was like that's a lot to happen to somebody in one day . And  that's not everything that happened But I learned through the spiritual practices One of the cornerstones in the book is surrender. Most of our stress as women is because we are trying to stay in control of everything . The title of the chapter is the Surrender Prayer and it's "God, I can't. But you can,  and I will let you." And so I had to really focus on that surrender prayer. And then there's another practice of gratitude. It's in the celebration chapter. I want to keep a spirit of gratitude. I'm not ignoring  everything that's happening. I hadn't had a symptom. I had been sleeping fine, working out full energy, all of this. And I was like, Lord, I  have no idea what's happening here. My body is not doing great, but God, I feel great. And so I practiced gratitude. And so throughout the day, I was incorporating those spiritual simplicity when my day got chaotic. I was like, okay, Barb, let's stay  focused. You can't do everything, but if you can  only do one thing, what can that do? And so these practices help us to stay focused on what the most important things are, but we have to learn how to use them consistently over time.    Dr. Vickie: I would say in advance of a stressful moment, you obviously had some practice using those tools when all of that came at you. And I used to have women all the time that would come to me during their pregnancy and they're like, oh, I don't want an epidural. I don't want an epidural and I was like, then you need to go to the classes. You need to practice the breathing techniques when you're not in pain because all that stuff goes out the window the first time that contraction hits and it's the same thing with our spiritual walk.  You knew, okay, this is what I do. I surrender. I always say the place of perfect peace is the place of perfect surrender and you said that prayer But what I pray is whatever Lord just whatever. You also posted this morning on Facebook  the verse from Isaiah 41:10. It's one of my favorite verses and the reason is that when I got really really sick  I kept seeing that verse everywhere, but it was out of the message translation and it says in message translation, "Don't panic!" Our natural response to a stressful event is panic, because like you said, we're not in control.   Barb: When I was a pharmaceutical sales rep, one of the drugs that I sold was a very popular antidepressant. And I remember how valuable it was for me to just understand our body's response to stress. And so I cover that at the beginning of the book,  but I keep it at a very high level, but it is  helpful for me to remember that in my natural state, my body will react to what my brain perceives as threatening. And the way of Jesus,  when Jesus becomes our peace and our perfect peace, we feel less threatened by the world around us. And when we feel less threatened, our body is not going to react into  fight or flight as often. And for me, that  was really helpful to keep in mind, because there are going to be, and hear me, there are going to be situations in life when we should be stressed. If the doctor calls and says that your kid has type 1 diabetes, you're going to be stressed. And so stress was actually created by God as a protective indicator to tell us that we're reacting  a certain way to our environment. But chronic   stress, when you're stressed all of the time, afraid all the time, anxious all the time, irritable all the time, That's a spiritual issue, because you have what I take from 2 Timothy 1:7, the spirit of fear. When everything is making you anxious and afraid, that is something that Jesus wants you to address. Does that make sense?   Dr. Vickie: It makes perfect sense to me, and I love the way that fits into lifestyle medicine because we have all of the neurochemicals  that get released. We that fear area of our brain, like the amygdala and all of the neuronal synapses that can actually get wired or rewired because when you're worried and you're anxious, you literally create a neural  pathway that's like a rut in your brain. You just  keep going down that same rut. And so you have to do something to shift that. And we talk about stress management in lifestyle medicine, but there's no magic wand to make it go away. And even Jesus doesn't just make it go away. You have to have these spiritual practices to come to Him.   Barb: Right. And I love that you talked about the neuropathways and neuroplasticity. And so I want to share a story. I was in the eighth grade. Vickie and I have met, actually Vickie and I have a picture  of us standing together because I am  overly tall, which meant that when I was a kid, they immediately said this girl should play basketball. So I was in the seventh grade. I went out for the basketball team. Partly because I wanted to play basketball, but also because that's where all the popular girls were at on that team. And I wanted to be popular. So at basketball tryouts, I could run really fast, but, I wasn't that good of a dribbler and   I couldn't shoot all that well. So I didn't make the team. And I'm devastated. Well, the seventh grade coach, her name is Miss Bednarik, still remember her name. She said, Barb, you actually need to be stronger. She said, you're dribbling skills, you just don't have good muscle coordination or shooting. It's  because you need strength. And so she told me when the kids would go to the weight room. And so Vickie that following Tuesday, I showed up at the weight room at my junior high.  I was the only girl in this weight room filled with stinky, sweaty junior high boys. And, this is the eighties folks. We didn't have great  ventilation. We did not have windows. It was basically boys after school and their Old Spice had worn off by lunchtime.   And have there I was, and I had a choice that that I had to make that day. Was I going to keep showing up? And so I started learning how to lift weights.  As this only girl in these pot bottomed glasses, two giant front teeth, And I am oversized  and I'm there with the scrawny boys and every Tuesday and Thursday. I kept showing up and I had to learn how to lift the weights. And then I would struggle and they would help. And that is practicing. We're not going to be good at it at first, but what makes it matter, is that  we keep showing  up. If you just have one minute to read your Bible then read for one minute. The practice isn't valid just because you sit there for 20 minutes.  Just do it for 1 minute. If you can pray for one minute,  pray that one minute as often as you can.  God can do something with that.  Other practices are Sabbath.  Maybe you can't get to taking a whole day but can you take just 2 hours to just sit and  rest? Absolutely. But the most important value of practicing is to keep showing up. And so I kept showing up all that seventh grade year, and I got stronger. And I made the eighth grade basketball team. But more importantly, Vickie, I've been lifting  weights since that girl was in the seventh  grade. And now that I am over 50,  part of what the doctor's office told me when they called me last month,  they just said, it appears that the rest of your overall health is so strong. That's why your body has been covering for you this whole time.  Dr. Vickie: Now I can smell that junior high locker room.  That is such a powerful memory. I can smell it from here.    Barb: I can still smell it. And it's been 40 years. Whew! It was rough. Dr. Vickie: I think about the spiritual disciplines, you call them spiritual practices, but  practice always, always, always requires discipline. So I am super excited about your book and I would love for you to tell up our listeners where they can find you, where they can order your book. And I'm going to look and see if I can find that picture because I'm standing on the hearth, and you're standing on the floor, and you're still taller than me, and that's not saying much because I'm not very tall.   Barb: We made quite a sight together. My friends, I have to say, we looked as cute as cute could be, but definitely, one of us is, is, is super  action packed. That's me saying that you're short: Action packed. And then one of us is just real, real tall. There is actually a Bible study that goes with the "Stronger than Stress" book,  I am primarily a Bible study author. So for those  of you who do love Bible study, there is  a six week Bible study with video that you can access. Both book and Bible study are available anywhere you love  to purchase your books and Bible studies.  You can do them separately, what I recommend is that you get either a book club with some friends, or a Bible study group with some girlfriends so that you can all talk and journey together.    Dr. Vickie: Yes, there's so much power in together.   Barb: There is, there is. And, if women want more information or maybe they just want to check things out, uh, you can check over to barbroose. com. I have a link there where you can check out the book and the Bible study group.   And on top of that, you can actually watch the  first video session, so that you can decide whether you want to share that with some friends and say, Hey, do we want to get a group together and talk about how we can live less stressed with more peace every day?    Dr. Vickie: That is so awesome. Well, I appreciate you coming and talking to us about stress management. And I think it just fits perfectly with lifestyle medicine. I always say that that's one that you just absolutely cannot do without Jesus.    Barb: Amen. I love that wisdom. Love it.  Dr. Vickie: Wow, what words of wisdom from someone who has such a passion for following Christ. And I hope that that will make you want to dive into God's Word a little bit more. And if the Bible is unfamiliar to you, take a peek for yourself, because there is a peace that passes understanding, and there is a rest that is possible through Jesus Christ. And I would challenge you to check it out for yourself and see. But Barb really didn't tell  you all there is to know about herself. Go to her website.   You're going to want to know more about her. It's barbroose. com. I'll put a link in the show notes.   This is an edited transcript of this episode.  BarbRoose.com Stronger Than Stress Book Stronger than Stress Bible study

 I've been doing this for about nine months now. And I think it's time that I shared a little bit more about how I got here, and maybe that'll help you on your own health journey. I'd like to think about where you are now, where you've been and where you want to go. So let me tell you where I've been.  I started my OBGYN practice when I was 30 years old. I had a daughter who was just starting kindergarten, and a little boy who was about to turn 2. And my practice ramped up really fast, And back in those days, drug reps often brought lunch to clinic, and they didn't bring healthy stuff. They brought things like pasta with alfredo sauce, and they brought a lot of cheesecake. And I love cheesecake. Especially turtle cheesecake with all that caramel sauce over it. Mmm. It's delicious.  And so every time that they brought dessert, I indulged in dessert. And my life was kind of busy.  I began to gain weight. And I developed migraine headaches. And I wasn't sleeping very well. And of course you can't sleep well when you're an OB doctor anyway, but that's a different story. And so I really felt terrible. On top of that, every single time it was somebody's birthday at the office, we pot lucked and the potlucks weren't much healthier than the drug rep lunches. And they always included birthday cake because after all we were celebrating. But every celebration isn't my own special occasion. But I didn't realize that. So I just plowed on through and next thing you know,  I gained about 15 pounds. Between ages 30 and 35, I felt worse than I had ever felt in my entire life. And I looked it too. I was miserable. My clothes were tight. I didn't have any energy. And I just felt bad. And I discovered a book called, What the Bible Says About Healthy Living, by Dr. Rex Russell, M. D. And so I read this book and it talked about how we should eat things in their natural state. And back then we didn't really use the term whole foods, but eat food in its natural state. And so what Dr. Russell said is that butter is better than margarine, and that vegetables are better than processed foods, and that things that are refined have lost their nutrients, such as white rice, white flour, and sugar. And so I went on a pretty radical diet and I changed my eating habits completely. And the three things I cut out were white rice, white flour, and sugar. And not only did I lose the weight, but my migraine headaches went completely away. Now, I wasn't pure about it. I would obviously indulge every once in a while. And I learned just about how many bites of something I could take before I'd get a headache. So, I would pre decide what I was gonna do if there was a potluck at work. And there was cake, or there was that turtle cheesecake that I could never resist, and I would tell myself, Four bites. That's all you get. Four bites. And most of the time I would stick to that, but every once in a while, I'd just finish the whole piece. And you know what? I'd get a migraine headache. And so, that was a good feedback thing for me to say, You know what? That's a headache on a plate. I don't even want it. Now, I didn't follow what Dr. Russell recommended exactly, He recommended very small intake of meat, but I just kind of ignored that part and the dairy part he recommended butter. So I really lathered the butter on and I did switch to whole wheat. I bought a mill and I started milling my own wheat and making bread.  I discovered a lady named Sue Becker that does bread baking and I had a whisper meal. You just put whole wheat in the top of it and, Grind it up and you get fresh whole wheat flour. And I made bread with olive oil and honey and it was delicious. And so I did that for many, many years and taught my kids to eat healthy. And I'm so thankful for those foundations because My kids have pretty good eating habits, and I think those early years of us eating more whole food was good, even though we ate a lot of vegetables out of the can. We did, because we were on the go, go, go. But we ate vegetables, and we didn't eat a lot of junk food. I followed most of the principles from this book. One of the things he said is that God gave us all of these laws for a clean diet. And then Jesus came and set us free from all those laws, but God knows our body. and he knows how they function best.  And so I followed this diet for many, many years and felt great. I got really fit in my forties and I started exercising after I lost that weight. I felt so good. I wanted to exercise. And so I started cycling and I rode my bike all the time. And then, when I turned 50, my whole world turned upside down. I developed a rare autoimmune disease called Myasthenia Gravis. And it came on pretty suddenly, and I had a severe case of it. I could walk across the room, but I couldn't walk very far. And I couldn't use my arms very much either. And I was very disabled. And to treat me, they put me on a lot of different medications. I had surgery, I had infusions. And, one of the medications made me severely diabetic, so I was on Januvia, Metformin, and insulin for the diabetes. And, to some degree, I think I thought, well, pfft, I ate healthy all those years, what good did that do me? Now, I only paid attention to nutrition, diet. and physical fitness and I treated rest like a four letter word and I did not sleep and I'm not sure if that contributed to my autoimmune disease or not but there is some data that shows that that is a risk factor I kinda threw my hands up in exasperation and said well I've eaten healthy all these years forget it I'm just gonna eat whatever I want but because of the diabetes I couldn't do that. Now it was steroid induced diabetes And I was on prednisone, so my face was as big as a moon. I gained about 8 pounds is all I gained, which is pretty good for that high of a dose of steroids. But it was all from the collarbone up. I mean, it was awful. And to keep my blood sugar from going up too high, I found some things that I could do, like eat nuts, that kept me feeling full, without getting a lot of sugar and unhealthy carbs. And so I was able to avoid an excessive weight gain on the prednisone. And after I got off the prednisone, the weight came off, the diabetes went away, and I went about my merry way eating whatever I wanted to, because the migraines went away with menopause, and like I said, my health was kind of tanked anyway. I thought, what difference does it make?   And then I had some routine blood work done, and it showed an elevated cholesterol, which runs in my family. Everybody in my family has it. I've had it since I was in my 20s. And it also showed an elevated hemoglobin A1c. And so when I went to see my doctor, he looked at me and he said, Are you willing to make some radical changes? And I said, I will do anything to not be diabetic because I knew how terrible I felt when I was diabetic.  And he recommended that I read a book called, How Not to Die, by Dr. Michael Greger. And so I read the book and I started implementing the things that he suggested. And lo and behold, my hemoglobin A1c, normalized and my cholesterol went down as well. And so a little bit after that, I discovered the entire field of lifestyle medicine and the six pillars, which are nutritional eating, and it is plant based, and physical fitness, social connectedness, stress management, restorative sleep, and minimizing exposure to harmful substances. And so I became board certified in lifestyle medicine in December. My lifestyle is pretty good; overall I feel pretty good for 60 and I exercise. I have had a few other health scares recently. And so I decided that I was going to get really strict. And you can probably guess that I read a book. Because I always read a book. And so I read Dr. Neal Barnhart's book, The Power Foods Diet. And I started doing what he recommended in that book, and boom, like that I lost eight pounds. Did I need to lose 8 pounds? Yeah, I did. I mean, I was pretty comfortable in my clothes, and I had been the same weight for, gosh, so many years. But I had developed some belly fat after menopause, and it melted away in a very short period of time following that diet. And he's vegan, and there is a difference between vegetarian and vegan. Vegan is to protect the environment. and to make sure that animals are not mistreated.   And you can eat a vegan diet that's very unhealthy. You can eat a Pop Tart and that is vegan, but it's not healthy. Vegetarian means that you only eat vegetables and you don't eat meat. And I'm not a vegetarian. I eat plant based. And what that means is I get the majority of my calories from whole foods that are nutrient dense. that are plants.  Do I eat meat? Well, sure. I eat meat, just not very often. And originally, when I started doing this, I was cooking for myself and for my husband. And so, for example, I would make stir fry, and then I would do a little chicken for him to add. Or, you know, whatever dish I was making, I might do black bean tacos or mushroom tacos, and I'd do a little ground beef for him. And then he said, you know what, I think I want to try one plant based meal a week. And so we started having one plant based meal a week. And then as my cooking got better, because my cooking has definitely got better, in the plant based department. I learned to make meatballs that don't have any meat in them and they're delicious. And so now he said,  you know, I think I could do two nights a week that are plant based. And I never said anything. I didn't say, Hey, I want you to eat like I'm eating. But I feel really good now. Am I a hundred percent healthy? I'm not, I have issues, but I want to preserve my health as best as I can as I age. And I want to feel good and be able to do all the things that I love to do. And so, I hope that this helps you know that you're not going to do it perfectly. And there's a lot of conflicting information out there. And one of the things I do on this podcast is try to help you sort through the noise. The podcast is really growing and I appreciate everyone who takes time to listen. I'm offering a couple of new things. Number one is the Healthy Looks Great On You Lab. Think of the podcast like the classroom, because we always go to mini medical school and learn something. Think of the Healthy Looks Great On You Lab as the field trip. It's where we go out of the classroom and actually do things that make a difference, because that's my goal. I want to give you information and motivation and inspiration to make changes that make a difference.  So I hope you're on my email list so you get an invitation to the Healthy Looks Great On You Lab. It's going to be so much fun. And if you're like me and you struggle with sleeplessness, I have a webinar coming up that will be free. on sleep. It's called the Sleep Solution. I'll put a link to sign up in the show notes. Registration is open now  and I hope you'll join me for this important information.  And since we didn't go to many medical school today, let me take you behind the scenes and on a day in the life of a doctor. Every morning, I got up, got my kids fed, got them off to school, sometimes took them to school, went to the hospital, made rounds, checked on anybody that was in labor or did surgeries that I had scheduled, then went to the office and saw 40 patients a day, and I never got through before 1 o'clock, so when I did eat, I was rushed, I was just cramming something in my mouth real quick, and go, go, go, go, go, until I got off in the evening, and then home to eat dinner. Then football games to watch my daughter cheer or track meets to watch my son pole vault. Then we'd come home and go to bed and I might get called out two or three times during the night  to deliver a baby.  And we'd get up the next day, whether I'd slept or not, and do it all over again.  I'll be honest with you, it's not an easy life.   But it is so worth it. I always say, nothing compares to the feel of newborn baby feet, except the look in a mother's eyes when she touches them for the first time.  I loved being an OB GYN doctor, And I got some unique insight into a woman's soul.  I consider it an honor and a privilege. And I consider it an honor and a privilege to educate you about lifestyle medicine. I hope you'll stick with me on this journey. We're going to have a great time. Sign up to get my emails. Sign up for the sleep webinar.  There'll be more to come. And I hope to see you in the Healthy Looks Great On You lab.  Because healthy really does look great on you.  Priority access to free sleep webinar Sign up for THE LAB Get podcasts and resources by email

Do you get enough protein? There are protein powders, protein shakes, and protein bars. But how much protein do you actually need? Then there are high protein diets. Are those good for you?  Are you getting enough protein in your daughter? Maybe too much stay tuned to find out if you're getting the right amount. It seems like we're just bombarded with this message to make sure we get enough protein and yes, you definitely need enough protein. But chances are you get plenty.  The average American diet is 16% protein. Well, that translates to 80 grams a day. If you follow the recommended 2000 kilo calorie diet. On top of that, most Americans eat protein that is packaged with fat. And that definitely has some negative health consequences.  Today, we'll discuss the amount of protein that's right for you and the best sources We do need protein if you don't get enough protein, you can have brittle hair and nails. You can feel hungry all the time or your muscles can be weak. Your immune system can be compromised, so you get sick a lot. You can even have trouble thinking or changes in your mood, or stress fractures in your bones.   So let's go to mini medical school for a review course. There are three essential macro nutrients that our bodies absolutely need to function. Fat carbohydrates and protein. And gosh, when I say those three together, I think the protein hype comes in from the bad rap that fat and carbs get. Remember one gram of protein is four kilocalories.  Same for carbs and fat is nine. But you do need all three macros and like everything in lifestyle medicine, it requires balance.  And on top of the macros, there are lots of micronutrients, but here's the deal protein is never a solo act. I mean, you can't really just eat a protein.  Proteins are macromolecules. Well, that just means they're big old suckers made up of long chains of amino acids, and you may have heard them called building blocks. There are 20 different amino acids and we need every single one of them to live. but your body can make 11 of them. So nine of them are essential in your diet. A complete protein has all nine of them, Most protein in our diets are not complete. But not to worry your pretty little brain about that. We will talk about how to get a complete protein. Amino acids are kind of like Lego's, they fit together to make proteins, but unlike Legos, they don't make you cuss when you step on them. And like Lego's for mothers of little boys. Amino acids are everywhere and you can snap proteins together to make muscles, hair, enzymes, and antibodies. They break stuff down in chemical reactions in the body and they're important for DNA replication.  We need protein for every organ in our body to function like it's designed the heart, the brain, the skin, the immune system. And it's especially important for the musculoskeletal system. Adequate protein intake helps build repair and maintain muscle. And that's not just for bodybuilders who want big ol honkin muscles because as we age. Staying strong becomes even more important. Protein may play a role in appetite control. And that's why a lot of these diets focus on high protein for weight loss. And we're going to talk about that in a few minutes. But not getting enough protein can lead to hair loss, skin breakouts and breakdowns, weight loss, loss of muscle mass and weakness.  This is most likely to happen in people with eating disorders or the elderly who have an inadequate caloric intake. Now let's get to the bottom line. How much protein do you need?   You're going to need to know how much you weigh in order to do the math and the simple answer is that you can multiply your body weight in pounds by 0.36 and determine the minimum number of grams of protein you need. Of course, there are situations where you need more  like how old you are, whether you're a man or a woman. Your activity level and pregnancy.  Okay, active adults need 0.6 to 0.9.  Older adults need a little more too. They've got to maintain that muscle mass. So 0.8 times, your body weight in pounds. And the reason older adults are at such risk again, is because of decreased appetite, decreased calorie consumption, and the importance of staying strong. So you don't fall, or you can open a jar and all the other things you need to get done in a day. Okay. What about athletes? Well, they do need more. 1.2 to two. So let's look at that just a little bit different way. And for those of you who are on my email list, I'll send this out in print because it's so much easier to look at that way.  Sedentary adults need 10 to 15% of their calories from protein. Active adults need 15 to 25%. And athletes should consume protein as 25 to 35% of their diet.  And with all the hawking about protein, you'd think we're all deficient. But on average Americans get  the amount of protein they need. In general, if you're eating enough calories. You're probably eating enough protein. Can you get too much?  Well, yeah, too much isn't good either. In fact, men aged 19 to 59 typically get more than they need from chicken eggs and of course burgers and the steak.  But what about that meat eating man who pumps iron and sweats on the treadmill, you may be surprised to learn that even athletes do not need a supplement to get enough protein, they need more calories to fuel their workout. But they can get that protein in food. Isn't that such a beautiful design.  Now I mentioned in kind of a fancy way that protein contains nitrogen. So your body needs fluids to process nitrogen and too much protein can make you dehydrated. It strains your kidneys and people who have kidney disease need to be really careful about finding that balance between not enough and too much.  And protein, especially from animal sources can upset your tummy and cause either constipation or diarrhea.  So maybe you were worried about getting enough protein and maybe you're worried about getting too much.  But let's talk about protein powders that people add to shakes. The most common ones are whey, pea, and soy. And they're  processed, they're  sweetened, And they all contain a lot of other ingredients. Whey protein is made from milk protein. It has flavors in it and sweeteners and preservatives and emulsifiers like lecithin and thickeners like xanthan or guar gum. And some of them add vitamins and minerals.  What about soy protein? Well, it's made from soy protein concentrate. It has natural and artificial flavors, sweeteners, emulsifiers, like soy lecithin, preservatives, and thickeners, and sometimes vitamins and minerals.  What about pea protein? It's made from yellow split peas. It also has flavors, sweeteners, emulsifiers, thickeners, preservatives, and sometimes vitamins and minerals. You know, with all those sweeteners, flavors, emulsifiers, and thickeners, what if you just got your protein from food? Isn't that a great concept? Now I totally get just putting powder into a shake because it's faster. It's easier. And it's just so convenient. Soon I'll have a recipe ready for a protein smoothie that tastes delicious and doesn't have all of that extra junk in it. It's going to be available through the healthy looks great on you lab. Right now it's by invitation only. But if you're interested, make sure you're on my email list. I'll open it up soon to everyone.   And here's the deal. Variety is the secret to getting complete proteins. So we always say, eat the rainbow. That means eat food with different colors, oranges, purples, blues, greens, reds, yellows and everything in between. I mean, who doesn't love a colorful package? And that brings me to a term I want to introduce you to. Protein package. Hello protein package, it's nice to meet you.  Because remember, you can't eat a protein by itself. So basically, a protein package refers to who the protein is hanging out with.  Let's make it specific and go back to that pile of chicken that was on my Korean rice bowl.  One cup of chicken breast has five grams of total fat. Which is another one of the essential macros. 1.4 grams of it is saturated and 1.7 grams is monounsaturated, and 1.1 grams is polyunsaturated.  It has a total of 43 grams of protein. Based on my weight and activity level, that's about half of what I need in an entire day. Chicken breast is a lean protein source, so a lot of people eat it on the Mediterranean diet. Now, edamame is made from young, green soybeans. And they are so good for you. And they're very versatile as well. They have 188 calories. compared to 231 for a cup of chicken breast. They have 18. 4 grams of protein, which is not nearly as much as chicken.  But I can guarantee you that I'm going to eat more than one time a day,  but here's the real kicker.  Edamame has 8 grams of fiber. And fiber is super important if you're trying to lose weight, or you want to maintain gut health. It's good for your immune system, and your digestive system, and your body in general. In  fact, edamame is a complete plant protein. Remember, I told you a complete protein has all nine amino acids. And it's rare to get a complete protein in plants, but edamame is the package that does it. You can add it to salads, you can put it in stir fries, you can put it in soup, you can just eat it as a snack. It also has lots of vitamins and minerals in it like folate, vitamin K, and iron. And for your heart, it contains healthy fats that include omega 3s and omega 6 fatty acids. And those can actually help reduce bad cholesterol levels. And remember, cholesterol is not found in plants and fiber is not found in animal products.   If you get most of your protein from animal products, you're likely getting a lot of fat with it. And we all know that too much saturated fat can increase the bad cholesterol in your bloodstream. That's the LDL cholesterol. And that can lead to heart disease. Saturated fat also causes inflammation throughout the entire body. And that ups your risk for just about everything. On the other hand, plant based proteins, which come from things like soy or edamame, nuts and seeds and beans and grains, those are lower in saturated fat, but they're high in the all important fiber,  Here are some good plant-based sources that are complete as well. Besides that edamame or soy is buckwheat, hemp seed, and quinoa. Look for ways to add these to other things in your diet. I'm going to have more specific information on that in the healthy looks great on you lab coming soon.   The bottom line is, more protein isn't better, better protein is better. So we should focus on quality and not quantity. And, we should get our protein from food. Because all of those protein powders that people add, those are considered supplements, and it is big business.  And that's probably why protein is being marketed to us as if we all have a shortage.  And even if we do, we should get our protein from food. Whole food is best. Now, let's go ahead and compare plant protein to animal protein.  Let's start with animal based proteins. This includes chicken, turkey, beef, pork, fish, eggs, dairy products like milk, cheese, and yogurt. All of those contain protein.  The most complete proteins come from animal sources. And they're actually more likely to contain complete proteins because animal proteins have all nine of those essential acids. So that's a good thing, right? It is.  And they often have other nutrients like vitamin B12, which isn't found in plants, as well as iron, which you need to maintain a good red blood cell count and keep from being anemic. As well as omega 3 fatty acids, especially in fatty fish, like salmon.  Now, the more processed a meat is, the less healthy it is for you.    Red meat is worse than poultry. And all animal protein is packaged with its good old buddy fat, which we already talked about.  Now, comparing that to plant based proteins, that's better for your heart. They're rich in fiber, which we talked about, but what we didn't mention before was antioxidants. Plant protein sources are excellent sources of antioxidants, and those are the cleanup crew in the body that get rid of cells that can cause damage and disease. They can even lower your risk for heart disease, stroke, as well as cancer. Now, the problem is, there aren't too many complete proteins in the plant world. But, I gave you the secret earlier, do you remember what it is? You don't even have to go to mini medical school, you learned about this one in elementary school.  The rainbow. Eat the rainbow. If you eat a variety of plants, You'll get all the amino acids that your body needs.  So, don't just eat one kind of plant, don't just eat spinach all day long. I mean, Popeye did have big muscles, but,  you should also eat grains, and beans, and legumes, and nuts, and seeds.  If you're eating a completely plant based diet, you  need a B12 supplement, and you do need to be more mindful of your protein intake. Because it's definitely more of a challenge, especially if you're active, and I sure hope you're active. Before we wrap up, I want to mention one more thing, and that's timing.  It's really better for your body to get protein spread throughout the day, ,  instead of eating a big steak for your evening meal, and getting it all at once. Our bodies don't really store protein. Like they do fat. So you only need as much as you need for one day.  Generally speaking, you should get about 15 to 30 grams of protein  per meal and spread it out throughout the day. There are some studies that show if you eat more protein in the morning, it decreases hunger and cravings throughout the day and that can help with weight management. While I'm on the subject, I want to mention high protein diets for weight loss. Studies show that they are effective in the short term. So, think of them as a kickstarter, not a way to live, because in the long run, they're not good for your cholesterol, and they're not good for your heart. If you missed the episode comparing the different diets, I'll put a link in the show notes to which diet is healthiest, or you can go to my website and search for it.   The most important thing is, don't buy into the marketing schemes.   Just make sure you're getting enough. And remember, if you're using a protein powder, it's got a lot of other junk in it, and it's really considered to be a protein supplement. You probably don't need it. You need to eat more protein in your food. So let's look at the top plant foods that contain protein.  One of the highest sources of protein in the plant world is one of my favorites.  Did you say edamame? No, that was a trick question. It's lentils. Remember, I love lentils. And one cup of red lentils has 18 grams of protein.  In addition to all that fiber and phytonutrients and vitamins and minerals.  And remember, no cholesterol. Now, edamame is second on the list at 17 grams of protein, and another favorite of mine, black beans, comes in at 15 grams of protein. Moving on down to some nuts, almonds contain about 6 grams, peas are 5 grams, and even a baked potato has 5 grams of protein.  You know what I do? I put black beans on top of a sweet potato. It's delicious. I'll share my recipe with you sometime. Spinach has five grams of protein as well so don't forget those leafy greens.  Now how does that compare to animal protein? Well, we already talked about chicken and we talked about a cup. But even just three ounces of steak has 25 grams and it has all that cholesterol, saturated fat, and no fiber in it. Salmon has 20 grams of protein for just a 3 ounce serving, and it's better than red meat. And an egg has 6 grams, so you can have a cup of spinach, a cup of peas, and get nearly the same amount.  Now, since protein is being marketed to us as if we all have a shortage, let's talk a little bit more about a comparison of plant protein to animal protein. There was a study published in 2020 in the Journal of the American Medical Association Internal Medicine Edition that suggests that where you get your protein really does matter. In fact, they looked at almost half a million people over the age of 50 who got their protein from either plants, red meat, or eggs. And they watched them for 16 years and guess what? People who ate mostly plant protein instead of red meat protein had a 13 to  24 percent lower risk of dying from all causes.  That's impressive. In this particular study, the effect was even more pronounced on men. For every 10 grams of plant protein they ate per 1, 000 calories in their diet, they had a 12 percent reduction in their risk of death. And if they ate more, likely that number would go up even higher.    Remember, better protein is better. Plant protein is healthy.  And healthy looks great on you. SHOW NOTES: Healthy Looks Great on You website Email list sign up Which diet is healthiest?

Do you want to get healthier? Do you want to maintain or improve your health? Setting goals is crucial. But what if you struggle to follow through?  Then you're in the right place. Stay tuned to learn three easy steps to reach your goal to get healthier. Here we go again. You've decided you want to get healthy. Maybe you want to start exercising or eating better, lose a few or maybe even a lot of pounds. You want to sleep better and feel rested and energized. So you get started on your journey to get healthier.  And before long, or maybe not so long., you fizzle out. Or maybe you never even got out of the starting gate and you're thinking, "Good grief. What is wrong with me that I can't get it together?" What if I told you you're doing it all wrong. There is a way to succeed and it's not hard.  Don't believe me. Well, let me prove it.  I'm going to show you three easy steps to reach your goal to get healthier. First let's talk about what it means to be healthy. What does get healthier mean to you?  Seriously, I'd like for you to camp out on this question and don't just listen to my voice. If you can, I would encourage you right now to push pause on this podcast and brainstorm some thoughts about what it means to you to get healthier and then come back. I could give you a textbook definition of healthy. It just literally means to be in good health. That isn't much clearer, is it? So, while I've got you on the hot seat answering questions, let me ask you this. How would you know if you are healthier?  Hmm, that brings it into a little bit clearer perspective, doesn't it? You see, if you can't define it, and you can't measure success, then it's really not a plan. It's an idea. It's a hope. You know, I hope my blood pressure gets better and I don't have a heart attack or a stroke. Or, I hope I can stay on a diet and fit into that dress that's too small. Or, I hope I can sleep better and feel rested.  I hope so too, but I'm pretty sure it's hard to achieve goals that are so broad and so vague. Because, if you don't know exactly what you mean by get healthy, then I'm confused about what your goal is and you really aren't clear either.  I know. I know it's hard. It's hard to stay on a diet or be faithful to an exercise program or have good sleep habits or manage your stress or be intentional about meaningful connections and cut back or eliminate your alcohol intake or sugar or junk food.  So what is it,  specifically what is it, that you are trying to accomplish when you say I want to get healthier?  And I hear a lot of people say, well, I want to be able to keep up with my kids or my grandkids so that I can play with them. And other people say, I don't want to be like my mom. She was confined to the recliner for the last 10 years of her life due to poor health. Those are great motivators.  But they aren't really specific goals either. Why do you want to get healthier? Because once you figure that out, you can use it to motivate you to make changes that lead to better health. Too many times we think we just don't have enough motivation, or persistence, or willpower, or self discipline to achieve our goals. Or we get sidelined by ever present stress in our lives. Or we just slip back into old habits and give up.  But what set us up for failure in the first place was we didn't know exactly where we were going. You have to have a clear destination in mind, a clear goal in the first place if you're going to achieve success.  If you're going to get from wherever your current health is to wherever you want it to be, you're going to need details. Lots of them. So start with nailing down the destination. Do you want to get your blood pressure normal? Do you want to be able to run a 5k? Do you want to lose 5 pounds? Do you want to sleep through the night? Get clear and get specific and then get more specific.  Lifestyle medicine has six pillars.  Nutritional eating, restorative sleep, physical fitness, Social Connectedness, Stress Management, and minimizing exposure to harmful substances. Pick one to really work on and start drilling down to get to the place you want to end up in.  And yes, they're all interconnected. If you want to lose weight, then not only do you need to focus on nutrition and physical fitness, you also need to focus on your social circles and your restorative sleep and managing your stress. They are interconnected, there is no doubt, but you likely will not be able to make sweeping changes all at once.   You need a specific destination and you need directions on how to get  from here to there. And that can't mean I want to get healthier so I'm going to clean up my diet and exercise. If you don't know exactly where you're going, I guarantee you, you will never arrive. And that's what happens to most people. And here's the deal, when it comes to health, who arrives? I mean,  Health is a journey with mountains and valleys along the way and twists and turns and detours you didn't expect. If you set unrealistic goals, you set yourself up for failure and disappointment. And then you'd say, I tried, I tried, and it didn't work. And really what you tried to do was never going to work.  So it's important to set a goal that you know that you're absolutely confident you can reach.  And I know you may say, Oh, Dr. Vickie, I've tried and failed every time and I have no confidence in myself at all.  Then start small.  Nope, smaller than that.  Nope, even smaller than that.  Now, if you're someone who has seen success in making changes, changing your identity maybe, and seeing yourself as a healthy person and developing healthy habits, Then you might be able to set a bigger goal and take a bigger bite.  But if you're disgusted with yourself because you always quit, then do a reality check and set a goal you can reach. Set a goal that wouldn't surprise you if you reached it. It wouldn't even surprise your friends or family if you reached it.  Once you have a clear goal, a clear destination, you know where you're going, you have a clear plan on how to get there, the next step is to define the steps.   So what are the tiny steps you need to start taking?  You have to do some prep work too. What is the next tiny step you need to take? Do you need to wake up 10 minutes early every day and take a brisk walk? I'm talking about heart rate at 140, arms pumping, feet pounding the pavement.  Or do you need to do some prep work and clean out your freezer and cabinets and refrigerator and get rid of all the ice cream and cake and cookies?  do you just need to power down your TV and computer and smartphone an hour earlier so you can get some more restorative sleep? Do you need to put salt substitute in the salt shaker? Do you need to add more fiber to your diet so you don't get hungry and eat everything you can get your hands on in the heat of the moment?  And by the way, if that's your answer, I have a free download on fiber and where you can find it.  And so this would probably be a good time to tell you that I offer lots of resources to my listeners who are on my email list. You can go to healthylooksgreatonyou. com to sign up  and I'll put a link in the show notes.   There's also several episodes on all the lifestyle medicine pillars that you'll probably find helpful in helping you get to your destination. Do you see how specific these steps are and how small they are? They're not the goal. They're steps that move you toward your goal. Now you've probably heard of the term smart goals, but we're going to review it anyway, because it's such a foundation for developing good habits. S stands for specific, and we've kind of harped on that. M stands for measurable. Remember at the beginning I said how are you going to measure that? A stands for achievable. We've talked about that as well. R stands for relevant. Like if you're going to try to lower your blood pressure putting salt substitute in the salt shaker is relevant to achieving your goal. And then T is time bound. Nothing  And I mean nothing motivates me more than a deadline. So give yourself a deadline. If you need to do some prep work and get your pantry cleaned out and your refrigerator cleaned out and go to the store and buy some different healthy foods to stock it with, then do that. But give yourself a deadline. We all need a timetable.   You can actually put this on your calendar. I put everything in my calendar on my phone. If I think I need to eat oatmeal on Monday morning to fill my belly up with some fiber so I don't get hungry at 10 o'clock in the morning and go looking for a Pop Tart, then you know what? I can put that in my phone on my calendar. Eat a bowl of oatmeal.  Right there on my calendar. I check it every day it's more efficient and it works better than putting something on your to do list.  Now, I want to give you a little bit of encouragement.  You need to celebrate your wins.  And you need to mark your progress. And don't celebrate your win with something that's contrary to your goal. In other words, if you go a whole week eating only whole food, don't reward yourself with processed and junk food, but reward yourself and just celebrate, celebrate your wins. Some people use chips. We talked about in our episode on Unwinding Pain, putting paperclips together. This is an important concept in the recovery world for people who are trying to quit smoking or trying to quit drinking and they celebrate how many days of abstinence they've gotten to,  but here's the deal. Sometimes you're going to fall off the wagon, whether it's having a drink when you had planned not to, or grabbing that bowl of ice cream right before you go to bed when you had sworn off ice cream.  Listen, give yourself a little bit of grace. And also, understand this. There are unexpected detours on the way, but just because you're on the detour doesn't mean you're not heading in the right direction  And what about accountability? Yes, we all know how critical accountability is. So if you can get someone in your life to give you accountability. That's fantastic and you can celebrate your success with them as well. I have a course called 7 Day Prescription for Change. It has a downloadable workbook and it's all free. And you get an email with a little bit of homework every day to help you work through some things like ambivalence. You know,  those feelings of I want to do this but I can't. But I want to do that and those things keep us from changing. We need to learn a little bit about our own selves and our behavior if we're going to make changes and some techniques like habit stacking where every single day I know I'm going to. Put on my socks so I can put a set of hand weights in front of my sock drawer and say, I'm not going to open that drawer until I do 10 bicep curls. Just little things like that, that you connect habits together are powerful ways to help you achieve success.  And if you need accountability from a professional state, then you can visit my website, EquilibriumTelehealth. com. I have a medical practice where I help patients one on one.  But I believe you can get to wherever it is you want to go, by following three easy steps to get healthier. Number one, set a small, specific, achievable goal that you can start moving towards. tomorrow. Know your destination clearly. Hey, take a picture when you get there. And if you can't picture it in full color,  keep painting until you know exactly where you're going.   Number two is start heading there. Identify three very small things that you know you can do every single solitary day to help you move forward. Three little steps. Never, ever, ever stop moving forward. And then when you've seen success in those three areas, celebrate it and set three more steps that keep moving you in the right direction.   Now, number three, and this, we haven't talked about it yet, but this is the single most impactful thing that will help you reach your goals. This will make more difference than anything else.  Write it down.  Writing it down  increases your chances for success  by 50%.  I mean, how easy is that?  Just write it down. And better yet, write it down and share it with someone because then you've got a little accountability.  You know, this episode is almost over and we haven't even been to mini medical school, but let's step into the neuroscience classroom for just a minute and talk about why writing down your goals make so much difference.  You see, there is this biological process called encoding. We receive sensory input from our sense of smell, sight, touch, taste, and sound.  And all of these things travel into our brain into an area known as the hippocampus.  And that's where they're sort of analyzed and we make decisions about what we're going to store and what we're going to just forget about.  And when we write something down, we're using another sense. We're not only using our eyes because we see it, but we're using the sense of touch because we're writing it. And if we say it out loud, then we're adding an auditory component.  And all of this adds to the importance that our hippocampus attaches to what we're doing.  And that stores it deeper in our memory. It encodes it more specifically into our brain. That's why the smartest people you know always take notes when they're attending a lecture or some type of seminar.  So get out your pencil and write down those goals, encode it in your brain, and you'll be more likely to succeed.  Those three steps are a formula for success. Healthy is a journey. It's not a destination. But it's worth the time and effort and investment to get healthy. Because healthy looks great on you   7 Day Prescription for Change All episodes Fiber, fiber, fiber Equilibrium Medical   

You've booked your flight, reserved your hotel and packed your bags. So don't let jet lag, keep you from enjoying all the wonders on your itinerary. In this episode, you'll learn how to phase shift your circadian rhythm. So you can make memories that last forever.  It's kind of fascinating to think about jetting around the globe. We can hop on a plane and be on the other side of the world by tomorrow. Or is it today? What time is it again?  The problem is that our internal clocks. can't keep up. And it knocks the circadian rhythm for a loop. When your internal clock gets out of sync, it causes jet lag. Which can make us sleepy when we're supposed to be awake and enjoying our wonderful vacation or lying awake when it's bedtime in our dream destination. Either way, there are things you can do to lessen the effects.   Jet lag causes insomnia by the de synchronization of the circadian rhythm. Well, that was enough 25 cent words to cut into your vacation budget, but don't worry. We'll go to mini medical school in a bit and learn more. But jet lag causes more than insomnia during the night and drowsiness during the day. It also causes GI upset, brain fog., bad mood and just feeling ick, in general.  And even if you don't change time zones, it's hard enough to sleep in an unfamiliar place where there's light noise to contend with. And it can be made worse if the pillow is too flat or too thick.  On the other end of the spectrum is daytime sleepiness. You've planned all those amazing excursions. And now you're struggling to stay awake and actually enjoy your trip. Jeez. And don't forget GI upset.  Mostly it's decreased appetite and constipation due to eating at times you're normally sleeping, but some people get diarrhea and that's never a good travel companion. On top of that brain fog sets in which can make you and everyone around you and a bad mood. Decisions about where to go and what to eat, seem harder. And emotions get the best of you and sabotage your trip.   So let the adventures begin.  Whether you've personally experienced jet lag, have an upcoming trip, Or, just want to live vicariously.  It's time to go to mini medical school.  I always like to get started with a definition. Let's start with circadian rhythm. It's the 24 hour process that helps our bodies react appropriately to day and night, light and dark as the earth spins on its axis. Normally melatonin levels start to increase when light starts to decrease.  Ideally, this happens about two hours before bedtime. And the term for this is dim light melatonin onset, or DLMO. This secretion in melatonin causes a drop in core body temperature, which in turn makes us a little groggy.  This signals our body that it's time to get tucked in beneath the covers and get some shut eye.  The rise in melatonin continues and it hits its max level after about seven hours. This peak coincides with the lowest level of core body temperature. And these two things happen about three hours Prior to wake up time. In the morning, the melatonin levels drop to zero and our core body temperature starts to warm up, and this starts the wake cycle, which lasts about 16 hours. The sleep wake cycle can be modified and the internal clock can be reset. Guess what the most powerful tool that resets the circadian rhythm is?  It's bright light. In the natural order of things, the sun comes up, the rooster says cock a doodle doo, the farmer gets out of bed, works 16 hours, and everyone goes to sleep. The cycle starts over the next morning. But then we invented all kinds of things that screwed it up from light bulbs to night shifts, to screens that emit blue light. And that has a huge impact on melatonin secretion, which is what gets this whole ball rolling. When it comes to light, timing is everything. Let me introduce another term, entrainment. This is our ability to synchronize our internal clock based on external input from the environment. This makes your body's physical functions line up with your daily routines to coincide with day and night. And that's why typically people don't have the urge to empty their bowels during the night. It's also why your gastrointestinal tract can be all messed up when you travel.  But other things besides light can help entrain circadian rhythm too, like exercise, meals, and social contact. Think about it. How many times have you stayed up late talking to friends? And then falling asleep when you're home alone or bored.  Get out your notebook now because here's the science you need to know about jet lag. It's all about phase shifting. Either delaying or advancing depending on which direction you're traveling. Bright light packs the biggest punch when it shines during what should be night time. Because that's when melatonin is secreted, remember? In normal people, the lowest core body temperature is in the evening. So bright light after the low core body temperature, moves that circadian rhythm forward. That's called a phase advance. Bright light after the DLMO, the dim light melatonin onset, and before the lowest core body temperature in the evening,  moves the sleep wake  cycle backwards. That's called a phase delay. Got it? No? Okay. One more time. Bright light after the body cools down moves the internal clock forward. And bright light after the dim light melatonin onset, but before the body cool down. You moves the clock backward. The problem is that even though bright light shifts the internal clock, this effect is delayed. So when you fly to a different time zone, your body needs several days to adjust. The more time zones you cross, the more time it takes for your body to naturally reset. And all this talk about melatonin just might make you wonder, Can I take melatonin to help shift the internal clock? I'm so glad you asked. The answer is  yes, but the action depends on the timing. Melatonin is a phase shifter.  What time of day it's taken can affect the sleep wake cycle. So, if you take it late in the afternoon or early in the evening, it That causes a phase advance and if you take it in the morning, it causes phase delay.  Melatonin can also be sedating. The power of sedation and phase shifting is greater when melatonin is taken at a time when the body's pineal gland is not normally secreting it. That's why melatonin is more effective for jet lag than it is for sleep at bedtime.   We'll talk more specifics about melatonin doses in a minute.     Even without treatment, your circadian rhythm will adjust on its own. Hopefully, that happens before your trip is over. How long will it take? Well, that depends on how many time zones you cross and which direction you travel.  People who jet set around the globe for a living may experience more long term health effects than those of us who occasionally take a big trip. Typically, it takes about one day to to adjust for one time zone if you're traveling eastward. So, if you cross more, it takes longer. Westward travel is a little easier and your body can compensate for 1. 5 time zones per day.  Your body's less confused when you travel west because the days are lengthened rather than shortened like they are when traveling east. And if you're wondering why that matters, it's because Your internal clock is not exactly 24 hours, it's just a tad more. So stretching out a day more closely matches the natural rhythm. Go west young man, you'll feel better.  Now, if you can sleep on the plane, you'll get a head start, but most of us just nap and wake up with a stiff neck. So, let's transition to treatment. The goal is to sleep at night and stay awake during the day. So, your internal clock needs to align with where you are instead of where you've been. It will happen naturally, but wouldn't it be nice if you could speed up the process and hit the ground running in paradise.  Then go straight back to work when you get home. If your trip is shorter than three days, then forget it. You'll have less jet lag when you get home if you just stay on your home time zone so you don't miss a beat when you get back. You can try to take a sleep aid at night then power through the day with caffeine but of course there are risks with that.  But let's assume you're traveling for more than three days and you want to treat or prevent jet lag. Treatment depends on which direction you're going. We will start by focusing on eastward travel, and remember that's the one that's more challenging. West is best and east is a beast when it comes to jet lag. So you've booked your flight, hotel, maybe even some dinner reservations in advance, And now it's time to prepare to reset your internal clock. For eastward travel, your circadian rhythm needs to advance to the new time zone. Remember, it's all about timing of light and melatonin. During the times you need to avoid light, you might try a sleep mask. Start three days prior to your scheduled departure, and I recommend just put it on your calendar. There are even apps you can use. But here's the prescription. Three days before takeoff, set your alarm one hour earlier than you normally wake up. Get up. Get some bright light exposure. If the sun isn't up yet, you really want to maximize the effect, you could use a light box. But try to mimic the time you'll wake up in your destination by getting maximum light exposure at that time. Then, darken the room and go to bed one hour early. and get that dim light exposure one hour before your new sleep time. Then each day move it up another hour. When you arrive at your destination, be intentional about light. If you're crossing three to five time zones, avoid sunlight early in the morning,  but soak it up when you're up and around. If you're crossing more than five time zones. Avoid bright morning light altogether and wait until afternoon to get out in the sun. The idea is to ease into the new time zone. Having said that once your phone changes to the new time zone, don't think about it. Don't even talk about what time it is at home. When in Rome, do as Romans do and live in their time zones without saying, okay. Well, back home, it's 3 a. m.  Food is important too. Eat a hearty breakfast about 30 minutes after your new wake up time. If you do want to use melatonin, I recommend 3 milligrams. Pack it in your suitcase and don't take it until the evening after you get there.   I am not a big fan of taking benzodiazepines or sleeping pills, but if you do, Don't take melatonin with them because it might cause over sedation and impaired ability to think or drive.  And you might want to skip that glass of wine on the plane too. Because that just compounds the problem. If you're like me and you're addicted to  caffeine, you'll need a jolt  to get you going in the morning. Don't overdo it, but a couple of cups of coffee or tea when you get up will help you feel more alert. And if you're going far, far away and crossing eight or more time zones, then just try to delay rather than advance your sleep wake cycle. Get up and get sunlight first thing in the morning, and start dimming the lights in the early evening.  Let's talk about going west, and remember, traveling west is easier. I'll say it again so you can remember, west is best and east is a beast. The goal with traveling west is to delay the circadian phase. Just try and stay up later and use light to cue your body that it's daytime and not bedtime. Keep the lights on and get as much sunlight as you can in the afternoon and the early evening. Keep the lights on until about an hour before you get under the covers and then only dim light. After the new bedtime, avoid bright light. And melatonin doesn't really help much with westward travel unless you're going to the ends of the earth on the far side. Then you can take three milligrams at bedtime. Always try and balance naps and caffeine for optimal effects. And as far as breakfast, the same rules apply. Eat a hearty breakfast within 30 to 45 minutes after wake up time. Eat a complex carbohydrate rich diet two to three hours before the new sleep time. And when you get back home, Melatonin may help you recover. You can take 0. 25 mg about 3 to 4 hours before bedtime. If about an hour before you're trying to sleep you're still wide awake, repeat. 0. 25 milligrams.  This is a lot of information on top of your itinerary and your packing list, so I've tried to make it easy with two free downloadable graphics. One for eastward travel and one for westward travel. This has been a lot of information and you may be thinking, well, that's really interesting, but would you just tell me what to do? Okay. Here's what's on the guide. If you're traveling east, remember east is a beast. So you might want to prepare about three days in advance, go to bed and wake up 30 minutes early or an hour early.  If you can do that avoid light in the evening. But get bright light exposure. As soon as you get up. And when you travel, set your clock to your destination time, nap and rest on the plane and be sure and stay hydrated. Then sleep during the destination sleep time when you arrive, you want to avoid early morning light and get that sunlight exposure late in the morning.  We're in the early afternoon, you can take melatonin at bedtime. If you need it short naps and caffeine in the morning may help. And while you're up, stay active. Okay. Remember west is best. But again, about three days before your trip,  you can delay your bedtime as well as your wake. Time by about 30 minutes. Get your light exposure in the evening, not the morning. Again, set your clock to the destination time and avoid light and screens during what is going to be nighttime. Stay up when it's wake time, be sure and stay hydrated.  Stay active. And have a cup of coffee to help you wake up if you need it. Make sure your passport is up to date and most of all, enjoy your trip. Stay safe and stay healthy because healthy looks great on you. RESOURCES Healthy Looks Great on You website Why is sleeping so hard? Download jet lag cheat sheet      

Unwinding Pain with Bonnie Lester. Episode 134 Chronic pain is not only debilitating, but also isolating. It can cause depression, feelings of hopelessness, and can be very difficult to treat.  Often, doctors only try to manage the symptoms. But Bonnie Lester came up with a process to unwind the pain through neuroplasticity.  When you've experienced something, there's a there's a huge difference and I often hear from the clients I have my doctor doesn't know what it's like to live every day in pain If they'd only know and then when I meet doctors who have had bad backs or bad necks or some other challenge They are more empathetic And more understanding, that's for sure. So what initially led to your issue with chronic pain? Well, I was a 33 year old mom. I was newly remarried. I had a great relationship with my ex husband. We were co parenting, and my new husband was a great stepdad. I just purchased a house in California, driving home one night, a stop in traffic, and a drunk driver plowed into me and shook up my body. And that my life changed in the blink of an eye.  Yeah, I developed something called complex regional pain syndrome a few months later. That's a trauma to the nervous system. They at the time back in 1986, they had no idea of what to do with it. They did experiments on me, including surgery that spread the condition and the condition is agony and pain and burning and your skin texture changes. You have temperature changes where my left hand, my dominant hand was icy cold.  And even though it didn't feel cold to me, if anyone touched it, it would be icy cold. It would turn red and it swelled. And they did some surgery on me thinking they were going to cure the pain. And it spread that same condition throughout my body, um, all the way down to my left foot. So what I had at that time was a wonderful doctor who looked at me and said, Bonnie, my mom has ALS and she has to have courage to live with it. And I'm telling you with complex regional pain syndrome, you're going to need the same type of courage. And that was the best thing he could tell me. You know, because that's what kept me going. And it's only recently that the American Pain Association identified what pain is and it can have an emotional and psychological basis. Not that it's generating the pain, but it affects all parts of you that way. And when people say, Oh, it's all in your head, they get insulted that I'm making it up. But actually, the brain is in the head part of the nervous system, your spinal column and your brain. So in a way, yes, it's in your head because the actual pain sensations are in your head. You're not imagining it. So I always tell people, your pain is real.  And that's, that's what people say to me. I wish people would understand that it's real.  had things like old fashioned tricyclics, which are antidepressants, and that was for the nerve pain. And then I also had muscle relaxants. None of that touched the pain. But in 2006,  they said, come on in, Bonnie, you're a good candidate for high levels of fentanyl. which you hear about nowadays, and Norco, and I was living on six different things like that. And that's what I was living on, but it was prescribed, um, it was legal, and thank goodness I had great medical insurance because it's very, very expensive.  And so I was on it for nine years. And that's why I say, look at me and say that I look alive because when people hear, you know, most people die, you know, after a year or two, it's a very dangerous medication to be used the way they wanted me to use it.  And so the way I understand it is, does it even really relieve your pain or do you just have Well, that's the ironic thing. Even when they, they kept upping the dose to see what would help the pain. It helped low back from, you know, I used to have, I did have back surgery years before I had my car accident. And so I'd always get kind of spasms. They took care of those spasms quite nicely. but not the CRPS symptoms at all. And it came with a host of other horrendous side effects. Um, you know, hyperhidrosis, which is over sweating in the body. And of course, having to live on laxatives. And then always worried about getting the prescription refilled when holidays would come around and they couldn't give me, you know, refilled like two or three months in a row. I had to go to the clinic every month. And then if I couldn't get it, then I'd start going into withdrawals because, gosh, you know, darn it, uh, Thanksgiving came and the clinic was closed for three days in a row and I was supposed to get my script three days, you know, before. So I was at the mercy of the medications, which really weren't helping me at all. I've been off of all medications since 2015. I'm hearing many stories because the laws have changed and how doctors view prescribing that and they're all really suffering trying to, because they were, some people would do well on opiates. I have to say that I can't say nobody's going to do well. That's between a doctor and a patient, not the legislator, I think has my personal view.  If someone's on opioids, their family members and their caregivers should know about Narcan in case there is an unintentional overdose. And that's really important. How did it make you feel to be in pain 24 seven as a mom, as a wife, as a member of society? I felt like I wasn't part of society. I couldn't, I had lost the use of my dominant hand. So I couldn't be involved on the computer and all this new thing called social media. Yeah. I couldn't participate while the rest of the world was going on. And I think the best way I can describe it is my sister, who's very active and 10 years younger than me would come and visit me. And I'd look at, at her car and it would have a bike hooked up on top and then some other equipment. And she was coming to see me on her way to go to a music show. And then they were going to go bike riding up the mountain. And then they were going to go to the beach. And I was like, I felt like I was 90 years old.  Being a mom in pain is very difficult. But I do have to say that my son and then my eventual stepkids have a lot more empathy and understanding and compassion because they had me in their life when I was in such terrible pain. So even though I felt like a failure as a mom, they're, they're all three are doing really well, but I really judged myself. And I want to point out something about people who have chronic pain. We're often people with really perfectionist attitude. We have to be the best.  And so what I do now is give myself grace. And if I make mistakes and if I don't reach that high level, I wanted to, that's all right. And that's letting go. And that's the mind stuff that you have to start working on when you have chronic pain.  Now, neuroplasticity is this wonderful big long word that everyone's talking about. I discovered neuroplasticity in 2010 when my husband had a medical event. he had transient global amnesia. Now the mind through neuroplasticity is rebooting itself, getting back his memory.  Neuroplasticity is the brain's ability at any age to rewire itself as if you're a highway, picture a highway and you have all these freeways going in your head, but you do a sensory stimulation and you create healthier, more vibrant freeways. And then the old ones that are transmitting the pain, when we're talking in context of chronic pain, then they're not going to be used. So suddenly your pain is going to be going down. And that's how neuroplasticity needs to be applied to any good program with pain management.  But  it's far more complex than mind over matter. It's not a matter of saying, I'm not going to pay attention to this terrible spasm on my back. No, no. You've got to start retraining your body for chronic pain. You have a sensitization  going on, meaning it's overstimulated. And when people hear neuroplasticity, they immediately say, what's the easy way? What do I do? And it's a daily thing that you start giving input into your body using all your five senses. I started inventing ways for myself because I couldn't find any a practitioner who was going to help me. I got off all six pain related medications including Very high dose of fentanyl the Norco and all the tricyclics and plus that does the Prozac I got off of all of that I don't have any medications that I take for pain now So  that is incredible and it does offer such amazing hope for people who are living with chronic pain So if you have someone face to face who's at the very beginning of their journey, maybe they've thought that they were relegated to a life of chronic pain. I'm going to talk to you and give you hope and seeds of hope and seeds of faith. Hope is yes. You're going to be able to feel better and faith in yourself that you have the skills within yourself to work on yourself to feel better. You don't have to spend a lot of money. Time to go ahead and talk about the five senses. My first day out when I told my body, okay, this is it. You've got to change. Here's what you're going to do. I was walking my neighbor's dog at the time. Because I needed some activity, some movement.  And besides my doctor saying to me, courage is going to get you through this. Is that my training back in the day was in what they call lifestyle medicine, which now has six pillars. Back in the day in the 1970s when I was in public health, there were only four pillars. It was physical, mental, social, and spiritual. So I was doing movement under physical. That was my little bit of walking, which was very difficult. So that very first day I grabbed some sugar free mints.  I put them in my pocket, and I was wearing a TENS unit at that time. So that day I changed the side of the electrodes, popped a mint in my mouth, and I would not listen to that voice in my head. And instead I said, Oh, this mint is cold. And I move it around with my time. Oh, it's sharp now. And Oh, it's melting. When I suck in the air through my nose, Oh, it feels cool. And that was, and then, you know, the pain would keep shouting, but I, I'd say, I don't hear you. And I kept, you know, responding to that. And the, the test came when I had to bend down to clean up after the dog and I put another mint in my mouth and I bent down and I didn't feel any pain cause I was talking to myself about the mint. And then I almost forgot to throw the bag into a receptacle. I was so amazed. And so that was the very beginning of, Oh my goodness. I can make a difference with my pain. And so, you know, the five senses, you know, visual, sensation, taste, smell, hearing, so I put special music in the next day. Every day, I kept adding every couple days another thing. But throughout the day I did other things besides just the neuroplasticity. You cannot be grateful and angry at the same time, but it almost seems like you can't hurt and enjoy a pleasant smell, a pleasant taste, a pleasant sound.  I teach people how to do the neuroplasticity and change their thinking patterns. It's not magic and it's not science fiction. It works, it's neurochemical. When you think about things, it's like a cat, you can have a release of neurochemicals that change your mood, which can change your perception of pain. I talk to my clients and in the book I have something called D. O. S. E., which stands for dopamine, oxytocin,  serotonin, and endorphins.  And it's to remind yourself throughout the day to build in things that are going to stimulate, I call them the happy chemicals. Endorphins, endorphins, endorphins. And I call it baking your cake in the morning. Before you get out of bed in the morning, you make layers in your head. These activities are going to improve my day. So you don't live randomly of saying, Oh, I'm in so much pain. I can't move. You can't, you got to get in the head of the pain.  You take charge of it. Well, let's talk about your book. It's called Unwinding Pain and I love the title because to me, it paints a picture of many, many years of neural pathways that are going towards that pain and back and forth. If you have pain in your arm, that pain is getting sent to your brain and then re stimulated back and forth. 50 percent of the proceeds from the book will be donated to animal rescue organizations in the name of my neighbor's dog Jingles. Who walked with me every day, and because of jingles, I peeled myself off the bed, even when I felt really bad because she had gotten used to me walking her,  and I knew she'd wag her tail. 50 percent of the proceeds from the book will be donated to animal rescue organizations in the name of my neighbor's dog Jingles. Who walked with me every day, and because of jingles, I peeled myself off the bed, even when I felt really bad because she had gotten used to me walking her,  and I knew she'd wag her tail. Up until that point in time, I had allergies to dogs. So it was a providential thing that suddenly I didn't have allergies and my neighbor needed someone to be involved with his dog and I was the right person at the right time. So that was a blessing.  that's cool because you didn't have all the tools you needed if you needed to be outside walking a dog, and you didn't have a dog, and you did not need the responsibility of caring for a dog, because cats will take care of themselves. But yet, A neighbor who had a need and you were meeting his need and the dog's need. I want to circle back to another important thing about, when you said when someone comes to talk to me and how can I make them feel better is that having purpose is really important. Having purpose and go beyond a diagnosis label that you don't introduce yourself. Hi, I'm so and so with, with whatever fibromyalgia, neuromotor arthritis, lupus, that's just part of what you're dealing with. And help people find a purpose. And that makes all the difference in the world.  That is so important. And that is something that I teach in lifestyle medicine, to have purpose, to have social connectedness, to manage your stress and even nature. And the reason Dr. Vickie keeps talking about lifestyle medicine is in my book, the two things that I really harp on is neuroplasticity and all the six pillars of lifestyle medicine in conjunction with  cognitive behavioral therapy and some of the other strategies that will really help you. More people are understanding about it and adopting a healthier food plan to cut down on the inflammation in their body. They're learning about the importance of movement. And social connection is so important and sleep. I have a huge, huge chapter on sleep, which really can amplify your pain. And even though you have chronic pain, believe me, you can learn how to sleep as you start lowering your pain levels anyway. So please remember that whether you buy my book or not, learn about sleep.  Cause it's so essential. Like we can't do without sleep and yet we have to educate ourself and train ourself. And so I have an episode on sleep, but I have an upcoming episode just on insomnia.  Well, I'm so excited about your book. I'm excited to share this hope with our listeners. And, you really have a step by step process that I think people who read the book can go through. Oh, definitely. Okay. I, you, because your audio and you're not watching this, but I'm holding up my, a long, a long paper chip or a long paper clip chain. This is to learn a new behavior. And when I started doing my dog walking, I was starting from zero, you know, challenging my body, but I put a nail on the wall. In my kitchen. And I started putting paperclip in and added another paperclip and added another paperclip. So I got a chain and I knew by seventh paperclip, I was going to feel better. And so I've used that ever since with many clients and they send me pictures. I have hundreds of pictures that come in, people's paperclip chain. And they'll tell me I did this new pain management behavior. Thank you for the paperclip chain, you know, idea. And so people really sparkle about that. And so I have them in different colors. One gentleman started doing his in different colors.  Oh, and a neat thing, because he said, well, Bonnie, I have green to do this one. And then I have, you know, that's my food. And then I have purple for my movement one. And then because I'm doing that sleep thing, how many hours a night in, but I'm making sure to down regulate my body. So I fall asleep. So every time I remember that I give myself a paper clip. So you need,  I think  value and marking the journey. And I've heard it referred to as an Ebenezer stone that you pile up those stones and say, this is the place where. Things change, and I know in programs like, um, Alcoholics Anonymous or Celebrate Recovery, you get a reward token to say, you know, it's a mile marker. It's a, I've come this far, and even if you relapse,  you can say, I did it. Yeah, I actually, I saw the clients I work with, I, they consider the work with me as, 12 step enhancement. And I know about their chips. They're very proud. They call them the chips. And someone wrote to me, said, I just got my 25th year chip. I mean, hallelujah, you know, so I know the term chip for that. And it is so true. And it's a dopamine release too. You've achieved something, you know, it's a wonderful celebration. Exactly.  Yeah. Celebrate success is for sure. Well, anything else about the book or about neuroplasticity? Well, I have no financial interest in a company called Trainpain and they, Connected with me, uh, for pain coaching, and they have a targeted app for, um, neuroplasticity training, which I wish I had in 2010. It's a small device with wires and you tape it onto different parts of your body and you start identifying different sensations. And then there's a, it's a gamification where you, on your phone, you download a game and you progress through it, and what you're doing is getting concentration in your brain to start thinking different about the neural pathways that are giving you the messages.  And then I'm at bonnielester. com if you want to go on and find out more information about me. And if you're interested in pre ordering the book, you could go to Amazon or any of your favorite book selling places. Plus I have an online store at unwindingpain. com. So that's another way you could do it. And I'm on Instagram and people love my Instagram postings because I show my exotic birds and I have a famous garden and some, I'm very quirky. I make my own jewelry so that it resonates with some people. I'm at Bon Bon Lester. So follow me on Instagram.  I like it. Well,  I will be sure and put all the links in the show notes so that my listeners know how to find you. Uh, there is a lot of you were through the book and I appreciate that. And, and I've, I look forward to my listeners getting to follow you on Instagram and especially if anyone does have chronic pain knows that there is hope. And to get started moving forward and, and attaching paperclips together and celebrating once in a while. Yes. It's, it's been great. Yeah. Well, so much for sharing your wisdom with me. This has been delightful connecting with you and chatting to your audience. Thank you for having me. I appreciate it.  It was great talking to you too. Learn about Narcan TrainPain App Bonnie Lester Order Unwinding Pain Follow Bonnie on Instagram

All of 10 at the deadliest conditions that affect Americans can be influenced by lifestyle choices. Every single one. Stay tuned to learn more about the 10 things, most likely to kill you. And what you can do about it. Are you one of those people who are proactive and health conscious. Or does it take a wake-up call for you to get serious about taking care of this one bag of flesh and bones that you're going to live out all of your days in. the number one disease that claims the most American lives is heart disease with a grand total of over 700,000 deaths per year, a whopping 20% of all deaths are attributable to the old ticker.   if you did not answer heart disease for the number one cause of death. You probably answered with the number two cause. Cancer. Cancer retained its number two spot on the list, but there is some bad news. Unfortunately cancer deaths are increasing. And cancer is affecting younger people at an increasing rate.  Here's what the research suggests lifestyle especially increasing alcohol consumption, sleep deprivation, sugar, sweetened beverages, sedentary, lifestyle, and eating ultra processed foods. And other than alcohol. All of this starts in childhood.  Cancer is a dreadful disease that causes 17% of all deaths in this country claiming over 600,000 lives.  And there've been so many great advances in the treatment of cancer, as well as early detection.  And yet. It remains in the number two spot.   Next on the list is stroke, there are two types of stroke, hemorrhagic and embolic, and let's camp here for just a minute and go back to mini medical school to learn a little more because the death rates from stroke are decreasing due to educational efforts to recognize symptoms early.  And the development of effective treatments. In medicine, we say time is brain because every minute that the brain is without blood flow and oxygen results in more damage.  If you only remember one thing from the podcast today, remember. Be fast. B stands for balance.  E stands for eye F stands for face. A stands for arm S stands for speech and T stands for Thunderclap. You heard that right? Thunderclap. Well, let me break it all down for emphasis. Remember strokes happen pretty quickly and the damage is done pretty quickly too. So be on your toes, be fast, B balanced.  This is when someone suddenly loses their sense of balance. E. Is for eyes sudden loss of vision in one or both eyes F is for face. You can see the side of the face drooping. A is for arm and the arm may be weak or even hanging down, but it can also affect the leg. I guess be flast was just too hard to say.  S is for slurred speech or confusion and back to T for Thunderclap.  This is a sudden severe headache that people describe as the worst headache of my life. Fortunately hospitals participate in stroke accreditation programs that give them access to experts, buy telemedicine, even in remote areas. So if someone you love is experiencing symptoms of stroke, call 9 1 1 and let the ambulance take them to the nearest hospital because. Time is brain.  Some things kill you fast and others are slow. Coming in at number five is chronic lower respiratory disease. This includes COPD, asthma, emphysema, and pulmonary hypertension. Chronic respiratory disease takes the life of a hundred and forty thousand people a year. Mostly over the age of 65. Five times more adults die of asthma than kids. But of course, it's especially tragic in children. Access to adequate treatment is important. And listen, some of these medications are really expensive. next up is Alzheimer's.  If it seems like more and more people are being diagnosed with Alzheimer's, it's true. Like cancer, the rates are increasing. Currently, 120, 000 adults die from brain failure every year. Most people die within 8 years of diagnosis, but some people live up to 20. Over the last 20 years, deaths from Alzheimer's have increased by 55%.  You heard that correctly. In this country, there are 6. 5 million people living with Alzheimer's. Although there is no cure, lots of research is being done and there are new treatments. Contributing genetic factors have been identified, as well as early diagnostic tests. But here's the good news. Just because you have a gene for Alzheimer's does not mean you can't modify your risk with Lifestyle changes. Diabetes is the seventh leading cause of death, claiming 100, 000 lives a year in the United States. And it's not just us. In 2021, there were 6. 7 million deaths worldwide attributed to diabetes. That totals 12 percent of all deaths in the world. And it's probably underestimated because it's the underlying disease that causes the other diseases that kill you. In fact, on this top ten list, at least four of them can be pretty closely linked to diabetes and maybe more. Some people even call dementia type 3 diabetes. Finishing at number 8 on the list is kidney disease, which is directly impacted by both diabetes as well as hypertension. Total lives lost is about 58, 000.  Barely trailing is number 9, chronic liver disease and cirrhosis,  Mostly caused by an increase in alcohol consumption, accounting for a loss of nearly 55, 000 lives per year. Not to mention the toll on relationships, jobs, life fulfillment, and productivity.   And number 10, which used to be number four, is COVID 19. In 2021, it was number three, then it moved to number four, then it fell to number ten. The mortality of COVID has plummeted due to immunity, but don't discount the fact that it still holds the number ten spot.  Sometimes disease just sneaks up on us, and there's not much we can do. But let's talk about the things we have the power to change by walking through the six pillars of lifestyle medicine and their impact on the leading causes of death. Heart disease, cancer, accidents, stroke, chronic respiratory disease, Alzheimer's, diabetes, kidney disease, liver disease, and COVID.  Getting healthy and staying healthy is hard. But it's so worth the effort because healthy looks great on you. ALL episodes Sign up to receive each episode by email Equilibrium Medical 7 Day prescription for change mini course Loneliness Quitting bad habits Diabetes Hypertension Sleep Dementia Breast cancer Healthiest diet Fitness

Do you ever struggle with anxiety and thoughts that just spin out of control? Today we're going to hear from someone who is an expert in the field of anxiety and depression. Please welcome my very special guest on the podcast,  Dr. Michelle Bengston. She's a clinical  neuropsychologist, speaker, author,  coach, and she hosts her very own podcast, "Your Hope Filled Perspective." And she understands anxiety and depression from personal experience.  Dr. Michelle - I've been a board certified clinical neuropsychologist for over 30 years now. The field has changed a lot since I got into it. But what I've had the pleasure of doing is walking alongside patients who have had any kind of brain dysfunction, whether we're talking ADHD or learning disabilities, depression, anxiety after they've had a stroke or a head injury, or even in the senior years when  there's a question of, are we dealing with dementia or  are we dealing with depression? So it's been my pleasure to evaluate patients, figure out what's going on with their brain functioning, and then get them on the path to optimal wellness. In terms of their cognitive health.  that's given me the opportunity also to speak into their lives in terms of things like stress management. Where are your thoughts and what are you focusing on and how does that impact for better or for worse your daily functioning?  Anxiety has gotten more pervasive over time. Because 30 years ago, when we didn't have the internet, which could relay the news in a split second or be there live, we had to wait until the six o'clock or 11 o'clock news. And if we missed it, we missed what was going on in the world and we'd have to catch  it the next day in the headlines. Today is  so in our face and it's in our face when we don't get together or go to the event that all of our friends are and then they post online. And then we've got this angst about the fact that we weren't there, but we had other things that we needed to do. So, this has increased the anxiety. Anxiety has not only increased, but it has  across the age span, whereas we didn't used to see it in the elderly, nearly as much or in our young children. Now we're diagnosing it earlier and earlier. Pseudo increased social connectedness because of social media that doesn't really build that innate longing that we have for social interaction and the older our  seniors are living, the less social  interaction they're getting. And I think that's contributing to their anxiety, the fear of loneliness, fear of how I'm going to live out my last days, fear of what diagnoses I'm going to be. Anxiety often does run in families, just like depression does or many other mental health disorders. But it's not all because there's a genetic component. There  is a genetic component. And we can see from the  research that if you have a 1st degree family member, like a parent who has struggled with depression or anxiety, there is an increased likelihood that that you will contend with depression or anxiety, but it's not just because of the genetic link.  There's also the factor of modeling.  Some people are more predisposed, predisposed to anxiety, to worry, to get anxious, to become fearful. But it's not a weakness. God knew that we would struggle with this because his number one command in scripture is do not worry. Do not be afraid. Be anxious for nothing. It's in the Bible over 300 times. And I thank God who created us.  So  he wasn't chastising us, but he was saying, hold on just a second, don't go down that path. Dr. Vickie - I love the beauty of your background in neurobiology and how that has obviously impacted your faith and your faith has impacted. Your professional life with that background in neurobiology and in lifestyle medicine,  the component of gratitude, the power of that is widely recognized in people who are believers in Christianity and people who are members of other faiths. There is no question about the benefit of gratitude.  Dr. Michelle: Anxiety rewires our brain. We can get stuck in a rut, going down a certain  path,  being a complainer, for example,  are always seeing the negative of a situation. But when we will stop in the middle of that, And we will think, no,  can I look at this differently? And we can look at it through a lens of gratitude. It actually does rewire the brain. And the more we do  that, the more that becomes our  lifestyle and the more we reap the benefits from it. That's why scripture tells us to take every thought captive.  can't afford to just think and not pay attention to what we're thinking because scripture says that out of. The heart, the mouth speaks  and scripture also says that our  words have the power of life or death.  That's a lot of power. So we have to be observant and pay attention to what it is that we're thinking  then determine whether or not that aligns with the word of God or someplace else.   Anxiety is really a misappropriation of our attentional resources. Now, what do I mean by that? When we become anxious, we're focusing on what we lack or our perceived lack instead of focusing on God and the fact that he promises his mercies are new every morning. He promises he will be our provider.  And when we fall into the trap of worry,  fear and anxiety, it's usually  because we're forecasting a future that doesn't have God in it. So one of the biggest things that I can recommend  trust,  specifically trusting in God. Now, what does that look like? I developed a trust acronym because it was.  At a time when I was really struggling with anxiety that I needed to get a handle on this. And as I was praying about it, I felt like God really impressed upon my  heart.  Michelle, if you don't trust me in the small things, you  don't trust me at all.  was kind of a wake up call. I'm like, but I do trust you. And he's like,  you?  if you really trusted me, you wouldn't worry. You would know that I've got this handled. So the trust acronym is T to take God at his word. We either trust that the word of God is true, or we don't.  And if we don't, then we've got nothing to stand on  when those situations arise that tempt us to become  worried, fearful, or anxious.  R is rest in God's presence  his promises.  has never gone back on a promise. Yet, and we can rest that his promises are yes and amen and trust that he's going to bring them about  U -understand  that the outcome doesn't depend on  us. Those  of us who tend to be driven and somewhat type A and we like to be in control, we have the misconception that if we do everything in our power, then the outcome that we want is going to happen. When in actuality, God doesn't hold us responsible for the outcome as long as we're obedient to him. So if I will do what I know God has called me to do, then Then I can trust that the ultimate  outcome is his responsibility, and that  takes a huge weight. S is accept that God is sovereign. Either he's in control or he's not.  if he's in control, then we don't need to worry or fear. And then the last T is turn to the testimony of previous experiences. I've gone through a lot of difficult circumstances in my life.   But when I look back, I realize   that I made it through every difficult circumstance a hundred percent of the time. So if God has been faithful through every other difficult circumstance,  would I not trust that he's going to continue to be faithful to get me through what I am or will go through? T is taking God at his word, resting in his presence and his promises. Understanding   that the outcome doesn't depend on us except   that God is sovereign and then remember the testimony of previous experiences.  we will put that into practice,  will do so much towards lessening our worry, fear and anxiety, and we'll be more aware when that starts to crop up. So we can either decide in the moment, yeah, I'm going to go ahead and worry about that, or I'm going to trust that God's going to get me through it.   Dr. Michelle Bengston Website includes links to:  Your Hope Filled Perspective Podcast Sacred Scars Hem of His Garment.  Today is going to be a good day Breaking Anxiety's Grip Hope Prevails Book, Bible Study, and Bible Study Resources        

Are you ready to change?  I mean, are you really ready to make a change? Sidney Harris says, "Our dilemma is that we hate change and love it all at the same time. And what we really want is for things to remain the same, but get better." We want to call apple pie, a serving of fruit and be thin. We want to dump salt on our food and have normal blood pressure.  We want to watch TV and have big muscles, and we want to scroll through Instagram reels for an hour before bed and then sleep good and feel rested. We want to let our minds spin with anxiety and have peace. We want to wave a magic wand and poof, all of our stress disappears. We want to have several drinks and not feel hung over. We want to nurse a grudge and be included with our friends. We want to live long, healthy, and happy, but we also want to have our cake and eat it too.  So again, the question is, do you really want to change?  Tony Robbins says, "Change happens when the pain of staying the same is greater than the pain of change." Change is painful. Today in mini medical school, we're going to a short class in psychology and it actually starts with a test to figure out if you're ready to make a change, to get healthier and change your lifestyle. So, which of these statements describes you?   1. Nope. I'm not doing it.   This means you're just not really ready to make a change in your life now. And if this is the stage you're in. That's okay. What you mainly need is more information because you need to understand the consequences of changing versus not changing. So keep listening to this podcast so you can learn more about the impact of lifestyle medicine on your health.. Now we call this the pre-contemplative stage. You're not planning to make any changes in the next six months.  2. Yes, I want to change. You're the type of person who knows that you're going to make a change within the next few months. And you understand it's not going to be easy, but you don't really have a specific plan yet. You're just kind of gearing up. We call this the contemplative stage. You're thinking about making a change soon.   3. My mind is made up. You're determined you're going to make a change and you're planning to start soon. You believe you need to make a change. And so you're taking small steps to prepare. We call this the preparation stage. You're going to take action in the next 30 days.  4. I'm doing it. You've recently taken those first steps and made some changes. It's all still new to you, but you're gaining ground. We call this the action stage. It's where you're taking small steps in a new direction. 5. I did it. You succeeded at making a change, but you're guarding against going back to your old ways. You understand you're vulnerable to relapse. We call this the maintenance stage.  This is where you've sustained change for at least six months. 6. Stick a fork in me. You're done. You're confident that the change you made will last. And the temptation to go back to your old ways doesn't pull you in anymore. We called this the termination stage. Where you have no desire to return to your old ways. The problem is sometimes we want to change on the one hand, but on the other hand, there are some benefits to staying put. That's called ambivalence. And it's important to work through that. So let's get it out in the open so you can deal with it.   In order to do that. I think you should think about all of the positive reasons for staying the same. I mean, we all probably enjoy things that are not good for us. For example, if you love a bowl of ice cream after dinner, watching shows on TV, drinking a cocktail, being alone and staying up late.  There are some benefits of staying the same because you obviously enjoy those things.  So list them out. Let's put them out in the open.  Maybe what you really need is a reason to change. Your core values affect your choices in life.  Let's explore your why? Why do you want to change?  Maybe it's because you've seen the parent grow old and not be able to get up out of a chair. And you don't want to be like that. Or maybe you looked in the mirror and said, who is that? I don't want to be that person. Or maybe you're going to the pharmacy and picking up a sack full of medications and they're expensive and they have side effects. And you're wondering if you made some changes, if maybe you could get off of some of that stuff.  Or maybe you look outside and you see your kids or grandkids playing. And you wish you could participate. Or go on a hike with your family. Explore what matters most to you? And that will help you identify your pain point. And think about your, why. What gets you up every morning? I mean, we all need purpose in our lives and purpose often drives us.  It may be meaningful relationships or a fulfilling job or a calling to serve others. You need to explore your strengths values, and maybe even write out a personal mission statement, then you can tap into your gifts and strengths and determine your reasons for making a change. Good reasons to change include better health because it's a valuable asset.  If you lose your health, you lose your ability to do anything else.  Until you identify a specific problem, it's hard to tap into that pain point that drives successful change. And most of us just have this vague idea when it comes to health, we want to be healthy, but that's really an abstract concept. It's not a fully formed plan. And that is why most attempts fail.  Maybe it would help if you filled in these blanks because I have______. I am at risk for _____, or if I don't change _______. I can't do ______.    Okay, this is a little hard on a podcast.  I actually have a course called seven day prescriptions for change. It's completely free. It has a downloadable workbook where you can fill in these blanks on paper. If that's easier for you, I'll put a link in the show notes seven day prescription for change, or you can find it on my website.  But let's get started with those eight healthy habit hacks. 1. Identify your goals and you need to be specific. And on top of a specific goal, you need a specific plan. Make SMART goals. Write it down. 2. Start small, think big. I don't think we necessarily have to start small. We just have to identify what the steps are that move us from point A to point B. But we could start big in one department and that's our identity. Start viewing yourself as a healthy person. 3. Create a routine.  4. Use associations and do habit stacking. I recommend James Clear's book, "Atomic Habits." 5. Track your progress. 6. Have an accountability partner.  7. Learn from your mistakes when you relapse. Don't let failure define you.  8. Celebrate milestones because I know you're going to get there. It won't be easy, but you're getting the tools you need to make changes that make a difference. Say goodbye to quick fixes and embrace a personalized plan for longterm health. Because healthy looks great on you.  RESOURCES (may contain affiliate links) ALL EPISODES 7-Day Prescription for Change - sign up to receive podcasts by email Workbook for 7 Day Prescription for change Atomic Habits by James Clear Equilibrium Telehealth for residents of Arkansas and Tennessee    

The secret to staying on a diet. Here's how to fool proof your diet. Have you ever started a diet only to be derailed by the feeling that you're going to starve? Hunger will sideline the best diet plans and willpower usually isn't enough to overcome it. So, what is the secret? I'll give you a hint. It's not drinking more water. Stay tuned. So you can learn how to stick to a diet and not get hungry. Whatever diet you decide is right for you. Hunger is your worst enemy. If only you could eat until you feel full and stay feeling full. Wait. You can. I'll let you in on a little secret. The key is fiber.  Every year 45 million Americans go on a diet, whether it's to lose weight or get healthy, most people are lucky to last six months.  And if it's a strict diet, it's even less than that.  There are a lot of good reasons to diet besides losing weight. Like managing high blood pressure, controlling diabetes, lowering cholesterol, and preventing dementia and cancer. Not only does fiber keep your belly feeling full.  It keeps your bowels regular and promotes a healthy gut microbiome which can influence auto-immune and allergic responses as well as help maintain a healthy weight. Soluble means it's going to dissolve in liquid, either water or bodily fluids. And this type of fiber  is found in foods like fruit, oats, and beans. It's made up of carbohydrates, but your body can't digest it. On the other hand, insoluble fiber does not dissolve in water and other bodily fluids. It's found in the cell walls of plants like wheat and other grains think bran. And your body can't digest it either.  Instead it stays in the colon and does its job.  since one of the biggest things that will derail your efforts to stick to a diet is hunger. I have some great news for you. If you're hungry, you should eat. That's right. Starving yourself. It's not necessary.  RESOURCES (may contain affiliate links) The Power Foods Diet Equilibrium Medical Telehealth Sign up to get podcasts by email Which diet is healthiest? Facts and Myths about Water, Weight Loss and Health What causes weight gain? Weight loss shots ALL EPISODES 7-Day Prescription for Change How Not to Die by Michael Gregor  

Keep moving to maintain flexiblity as you age with Brian Murphy, Doctor of Physical Therapy and owner of Pinnacle Physical Therapy Physical therapists are capable of really helping patients avoid surgery, avoid the need for medication. We are going to discuss the need to invest in the body's ability to move and to be strong and to allow people to do the things they really enjoy.  People are on devices and social media so much now that positions where your head is forward and rounding of your upper back. What's interesting about the human body is that there are alternating patterns of joints that are supposed to be very mobile. And joints that are supposed to be very stable. So when you think about your back, your neck is a mobile joint. It's supposed to be able to rotate. a lot. In those circumstances with those prolonged positions, unfortunately we we lose the mobility because we're only working in one plane of motion. We're working in the sagittal plane. Our head stays still. We don't ever work in the frontal plane and we don't ever work in the transverse plane  we don't have to.  That is a particular area that I see a lot of patients who are having neck pain complications with neck pain, headaches. And then also low back is another great example. The low back is a very stable joint. It's only meant to bend forward and extend,  but the areas above it, the thoracic spine and your hips are both very mobile joints, or at least they should be.  I have seen clinically numerous times patients will come in complaining of pain in their low back. But the problem is arising from the stiffness in their hips and in their thoracic spine, from base of your neck, kind of down to the lower back. If you lose mobility in those two areas,  your low back has to do a lot more work. It's doing some things that it's not meant to do. So Instead of just treating where the pain is located, we've got to get those ball and socket joints moving again. Motion is lotion. We've got to keep mobility in our hips. We've got to keep rotation in our thoracic spine.  got to get out of these rounded postures  flexed postures and work on the opposite motions. A lot of times we have to work on extension.  So  some of this stuff isn't rocket science, but unfortunately patients just don't realize that. Once again, the human body is meant to have this beauty of variety of movement, and when we relegate ourselves to very stringent movements,  we lose those capabilities that are inherent,  that is going to be problematic. Learn more about Pinnacle Physical Therapy

Which diet is healthiest? Diet has a huge impact on health, but it's hard to know which diet is best. There are a lot of conflicting opinions. Should you eat fruits and vegetables, or meat? In this episode, Dr. Vickie discusses the Mediterranean diet, anti-inflammatory, Keto, Carnivore, Paleo, Vegan, Vegetarian and intermittent fasting. Whether you want to protect your heart, your brain or lose weight, examine the evidence to make informed choices when it comes to eating. And get practical steps for clean eating.  Resources (*may contain affiliate links) https://healthylooksgreatonyou.com Https://equilibriumtelehealth.com The Power Foods Diet ALL EPISODES 7-Day Prescription for Change - sign up to receive podcasts by email How Not to Die by Michael Gregor

What causes obesity? Is it genetic? Is it lifestyle. And what about choices? You've probably heard that weight gain occurs when someone ingest more calories than they burn, but that's certainly not the whole story. Genetic factors contribute to the risk of obesity. But, many people who carry obesity genes do not become overweight and healthy lifestyles can counteract these genetic effects. It's hard for some individuals who have addiction to sugar. Dopamine levels are involved and it's just hard because of the way our society is wired. But let's look at recent upward trends of obesity. Our genes really haven't changed enough to explain that. So what has changed? Our food, which is a subject for another day, but also our activity level and our social eating patterns. Since the 1970s, the average caloric intake has increased by 500 kilocalories per day. Tracking rod, along with the increase in obesity. The standard American diet contains more fat, more sugar, more protein, more grains, and less fruits and vegetables. We've replaced nutrient packed foods with fast convenient food. And sweetened drinks.  There's a big study called the nurses health study. And for every two hours women in this study watched TV, the risk of obesity was increased by 25%. Now do the math. If you watch four hours of TV a day, your chances of being obese are increased by 50%.   You will never reach a place where you can slack up and eat whatever you want and not gain weight. It's not going to happen. So here are some practical tips. Replace your couch time with something you enjoy that's active. Get up and march or dance or do squats. And eat more fiber. It fills you up, keeps your gut healthy and suppresses your appetite.  Eliminate ultra processed foods from your diet as much as possible. They're loaded with fat and sugar to bring you back for more. Lastly, eat at home. Portions at restaurants are out of control and healthy choices are harder to make. 

You got a prescription for the shot and now you've replenished your wardrobe with smaller clothes then comes the bad news. Either your insurance no longer wants to cover your medication for weight loss. Or you have side effects that make it intolerable. Without making changes, you will gain all that weight back. You lost weight with the shot, now what? Lifestyle modifications with healthy diet and exercise are important. It even says so on the package inserts. There are differing opinions about what constitutes a healthy diet. The bottom line is avoid ultra-processed foods and eat whole food. Low fat diets are not associated with weight gain and are healthier for your heart and lower the incidence of breast cancer.  Everyone is different. Some people can lose weight with lifestyle changes, others need help from surgery or medications. The GLP - 1 agonist generally help people lose 5-22% of their BMI. They aren't without side effects and they are expensive. Obesity is a chronic disease that puts your health at risk. Lifelong treatment is required. Healthy Looks Great on You, lifestyle medicine podcast tackles this tough issue.  https://healthylooksgreatonyou.com Https://equilibriumtelehealth.com The Power Foods Diet ALL EPISODES 7-Day Prescription for Change - sign up to receive podcasts by email How Not to Die by Michael Gregor How Not to Die Cookbook