Healthy Looks Great on You

Ever sat next to someone coughing and sneezing who insists they're “not contagious”? In this episode of Healthy Looks Great on You, Dr. Vickie takes listeners to mini medical school to explain how contagious respiratory illnesses actually spread. From the common cold to influenza, RSV, and COVID-19, many upper respiratory infections are contagious before you even realize you're sick. Dr. Vickie explains the signs that suggest you may be spreading germs, how long common viruses remain contagious, and why symptoms like coughing and sneezing matter—even if you don't have a fever. You'll also learn the difference between viral and bacterial infections, why leftover antibiotics are a bad idea, and how new strategies are helping protect babies and older adults from RSV. Along the way, Dr. Vickie shares a few humorous real-life moments—from wiping down grocery carts to a surprising produce-aisle hygiene lesson. If you've ever wondered whether you should stay home when you're sick, this episode will help you understand when you might be contagious—and how simple habits can help protect the people around you. https://healthylooksgreatonyou.com

Are honey, maple syrup, or agave really healthier than sugar? What about stevia, monk fruit, or artificial sweeteners? In this episode of Healthy Looks Great on You, Dr. Vickie breaks down the confusing world of sweeteners so you can understand what actually matters for your health. Americans consume an average of 17–22 teaspoons of added sugar per day, far exceeding the American Heart Association's recommendation of 6 teaspoons per day for women and 9 for men. But with so many sweeteners on the market, it can be hard to know which ones are better choices and which ones are best avoided. In this episode you'll learn: • What counts as added sugar • Why sugar that occurs naturally in whole foods like fruit is different • The truth about honey, maple syrup, molasses, and agave • Whether artificial sweeteners like aspartame, sucralose, and saccharin are safe • Natural zero-calorie options like stevia and monk fruit • How fiber and whole foods help slow blood sugar spikes and reduce cravings You'll also hear Dr. Vickie's simple “sweetener ladder” to help you understand which sweeteners are better choices and which ones should be limited. The biggest takeaway? The healthiest strategy isn't finding the perfect sweetener—it's training your taste buds to need less sweetness overall. If you're trying to reduce sugar cravings, stabilize blood sugar, or simply make better choices at the grocery store, this episode will give you practical guidance you can start using today. Visit Https://healthylooksgreatonyou.com to subscribe to the newsletter or learn more about the LAB

  The Surprising Health Power of Posture Looking younger, feeling lighter, and boosting confidence can start with something as simple as how you stand. In this episode of Healthy Looks Great on You, Dr. Vickie reveals how posture is the “sneaky overachiever” of health habits—not about sucking in, but about supporting your body from the inside out. We explore how slouching affects breathing, digestion, focus, and even how you're perceived in photos. You'll discover: Why upright posture can instantly make you look leaner and feel more energized The core role of the transverse abdominis and the spine's supporting muscles How “text neck” from screens contributes to headaches and neck pain, and how to fix it A simple three-step posture reset you can use anywhere: stack, soften, breathe Try the three-step reset at red lights, before meetings, and during phone breaks to improve breathing, energy, and presence. Dr. Vickie's bottom line: Posture isn't rigid or perfect—it's dynamic, empowering you to look, feel, and perform better. Subscribe for more lifestyle medicine tips visit our website for free resources.  

Is your metabolism really slowing down… or is something else going on? In this episode, Dr. Vickie takes you to “mini medical school” to break down what metabolism actually is, how it works, and why muscle is the true MVP of metabolic health—especially for women over 30 and through menopause. If you're walking daily, eating reasonably well, and still battling belly fat, fatigue, or blood sugar swings, this conversation is for you. You'll learn: What basal metabolic rate really means Why muscle burns more calories than fat—even at rest How muscle improves insulin sensitivity and helps regulate blood sugar The connection between muscle, belly fat, sleep, and energy Why walking is wonderful—but not enough on its own The role of resistance training, protein, fiber, and restorative sleep Dr. Vickie explains how muscle acts as your body's largest “glucose sink,” why insulin and leptin signaling matter, and how strength training becomes even more critical in midlife. She also addresses common myths about protein, plant-forward eating, and the scale—and offers practical, doable steps to build a stronger, more metabolically healthy body. Because cardio burns calories today… but muscle burns calories tomorrow. As always, this episode is grounded in evidence-based lifestyle medicine and designed to help you reclaim your energy, focus, and long-term wellbeing.   Healthy Looks Great on You - the LAB Body Pod*   *contains affiliate link

What if weight loss isn't about discipline—but about biology? In this episode of Healthy Looks Great on You, Dr. Vickie welcomes Dr. Suzanna Chatterjee-Morris, a board-certified OB-GYN and obesity medicine physician, for a fascinating conversation about GLP-1 medications and what they really do inside the body. Together, they take listeners to mini medical school to break down: What GLP-1 medications are and how they affect insulin resistance and metabolism Why weight gain is often a medical issue—not a personal failure How GLP-1s are being used beyond weight loss, including PCOS, infertility, fatty liver disease, sleep apnea, and cardiovascular health What the research shows about long-term benefits and reduced all-cause mortality Common concerns like muscle loss, weight regain, and “Ozempic face” Why nutrition, protein intake, and exercise are essential when using these medications Dr. Chatterjee also explains the concept of weight “set point,” why stopping these medications too soon often leads to regain, and how GLP-1s work best when paired with sustainable lifestyle changes—not willpower alone. If you've been curious or confused about Ozempic, Wegovy, Zepbound, or similar medications, this episode offers clarity, evidence, and reassurance—without hype or shame.

Creatine isn't just for bodybuilders anymore. In this episode, we break down what creatine actually does in the body — and why researchers are now studying it for brain health, muscle preservation, and healthy aging. You'll hear about typical dosing (3–5 grams daily), what we know about safety, and what the latest research shows in older adults — including a small pilot study in Alzheimer's patients using higher doses that increased brain creatine levels by about 10%. But does that mean everyone should take it? Not so fast. We'll walk through who might benefit, who should be cautious, and how to think about supplementation through a lifestyle medicine lens. If you're navigating midlife changes, muscle loss, brain fog, or just trying to age with strength and clarity, this episode will help you make an informed decision. Because supplements should support a healthy foundation — not replace one. Resources: Keep Your Brain Sharp Get every episode in your inbox Browse more episodes

Heart disease is the number one killer of women over 65—and up to 80% of the time, it's preventable. In honor of National Wear Red Day and Heart Health Month, Dr. Vickie breaks down what every woman needs to know about protecting her heart before problems start—and how the choices you make before menopause show up later in life. In this episode, you'll learn: Why heart disease overtakes cancer as the leading cause of death in women after 65 The American Heart Association's Essential Eight for heart health, explained Lifestyle Medicine–style How food, movement, sleep, and smoking directly affect blood vessels and blood flow Why everything that's good for your brain is also good for your heart How heart attack symptoms can look very different in women—and why that matters Exactly what to do if you think you're having a heart attack (hint: coughing is not the answer) From plant-forward eating and physical activity to sleep, weight, and knowing your numbers, this episode is a practical, evidence-based roadmap to loving your heart back—at any age. Don't just wear red. Live red. Because healthy isn't just what you do—it's who you become. ❤️ RESOURCES: American Lung Association smoking cessation  The American Heart Association Essential 8 Sleep Resources  

Are sugar cravings really a willpower problem—or is your brain working against you? In this episode of Healthy Looks Great on You, Dr. Vickie takes you to mini medical school to unpack the real neuroscience behind cravings, dopamine, and brain health. If you've ever found yourself standing in the pantry at night wondering “Why is this so hard?”, this episode is for you. You'll learn how the prefrontal cortex—the CEO of your brain—regulates decision-making, impulse control, and focus, and why stress, poor sleep, and hunger can shut it down completely. We break down how dopamine drives motivation and reward, why sugar creates a powerful and immediate dopamine surge, and how that sets off a cycle of blood sugar crashes and intensified cravings. Dr. Vickie explains why cravings are not a character flaw, why willpower is wildly overrated, and how chronic sugar intake is linked to brain fog, mood changes, insulin resistance, and long-term cognitive decline. This conversation shifts cravings from a moral issue to a brain health issue—and offers hope. You'll also learn how to support healthy dopamine production without sugar through nutrition, movement, sleep, sunshine, stress regulation, and other lifestyle medicine strategies that actually work. Finally, Dr. Vickie shares details about The Lab, her private community where February is focused on conquering cravings using a simple, science-based framework: regulate, replace, and retrain—no restriction, no shame, and no white-knuckling. Because when the pantry calls your name, it's not you—it's neuroscience. And healthy looks great on you. Healthy Looks Great on You - the LAB, a private Facebook Community for women Interview with Dr. Anna Lembke, author of Dopamine Nation

What's the number one thing you can do to keep your mind sharp as you age? It's probably not what you think—and it's definitely not in a supplement bottle. In this episode of Healthy Looks Great on You, Dr. Vickie takes you to mini medical school to break down the latest research on brain health, including insights from the U.S. POINTER study on lifestyle and cognitive function. You'll learn how exercise, nutrition, sleep, stress management, social connection, and heart health all impact your brain—and why learning new, challenging skills may be the most overlooked secret to staying mentally sharp. Plus, Dr. Vickie shares her personal brain-training experiments and gives you practical, evidence-based strategies to protect your brain for decades to come. Because healthy looks great on you—and so does a sharp mind. U.S. Pointer Study Healthy Looks Great on You - the LAB Dementia Myths

Parasite cleanses are everywhere—from social media to the supplement aisle—but do you actually need one? In this episode of Healthy Looks Great on You, Dr. Vickie breaks down the science behind parasites, parasitic infections, and the growing claims that a parasite cleanse can fix fatigue, bloating, weight gain, or even prevent cancer. You'll learn: What parasites really are and how people actually get them Which parasitic infections are seen in the U.S. (and which ones aren't) The truth about parasites and cancer risk Why common symptoms like gas and bloating are rarely caused by parasites What parasite cleanses claim to do—and what the evidence actually shows When testing and medical treatment are appropriate Where ivermectin fits into the conversation (and where it doesn't) If you've ever wondered whether you need to “deworm,” this episode separates fact from hype and explains why real diagnosis matters more than internet trends. Evidence-based medicine, minus the fear tactics—and definitely minus the worms. Healthy Looks Great on You

Should You Take a Vitamin D Supplement? Vitamin D has had quite the reputation makeover. Once overhyped, then dismissed, it's now back in the spotlight—with better science to guide us. In this episode of Healthy Looks Great on You, we break down what vitamin D actually does in your body, why deficiency is so common (even if you love the sunshine), and why more isn't always better when it comes to supplementation. You'll learn how vitamin D functions as both a nutrient and a hormone, where you can—and can't—get it from food, and why blood levels matter more than the number on the supplement bottle. We also explore emerging research, including personalized dosing studies showing potential benefits for heart health, mood, immune function, and more. If you're feeling fatigued, moody, getting sick often, or just wondering whether you should be taking vitamin D at all, this episode will help you make an informed, individualized decision. Because when it comes to vitamin D, the smartest dose is the one that fits you—and healthy really does look great on you. Healthy Looks Great on You

The holidays are over, the decorations may still be up, and you're finally catching your breath—only to realize you're exhausted, overwhelmed, and wondering when belly fat decided to move in permanently. In this episode of Healthy Looks Great on You, we talk about why overwhelm isn't just mental—and how stress, disrupted sleep, holiday eating, and aging hormones all contribute to stubborn belly fat. You'll learn why fat redistributes to the midsection as we get older, why willpower alone doesn't work in January, and how overwhelm can quietly sabotage even the best intentions. We'll also cover why belly fat is more than a cosmetic issue, how small lifestyle changes can shift hormones in the right direction, and where to start without feeling like you need a total life overhaul. If you're ready to tackle belly fat in January with practical, science-backed strategies and supportive accountability, check out The Lab—a private community designed to help women create real, sustainable change without overwhelm. Because healthy looks great on you—and it starts with one small step. Join Healthy Looks Great on You - The LAB. Doors open January 5th, 2026.

Metabolism Reset (Without the Nonsense) If your January plan includes the words reset, jumpstart, or torch, this episode is your reality check—in the best possible way. Your metabolism doesn't have a reset button. It has feedback loops. And most “metabolism resets” actually send your body the opposite message: food is scarce, stress is high, and it's time to conserve energy. In this episode of Healthy Looks Great on You, we break down what metabolism really is (hint: it's not just about burning calories) and why extreme dieting, under-eating, poor sleep, and all-or-nothing exercise plans often lead to fatigue, brain fog, stubborn belly fat, and frustration—especially as we age. You'll learn: • What metabolism actually does in the body • Why your metabolism is more like a thermostat than a race car • How stress and sleep deprivation slow metabolic function • Why muscle is your metabolic ally—and how to build it without extremes • The simple, evidence-based signals that help metabolism recover over time No detoxes. No punishment. No January drama. This episode is about rebuilding—not resetting—your metabolism through consistent nourishment, sleep, strength, and realistic habits your body can trust. Because slow, steady, evidence-based change is how real results happen—and healthy really does look great on you. If you'd like to join an exclusive group of women tackling belly fat and healthy habits, check out Healthy Looks Great on You - The LAB

Maintaining Muscle Mass as You Age: Is Muscle Loss Inevitable? Have you noticed it's a little harder to get out of a chair… or your car… or maybe open a stubborn jar? You're not imagining things. Muscle loss—known medically as sarcopenia—can begin as early as your 30s and accelerates with age. But here's the good news: it's not inevitable, and it's certainly not too late to do something about it. In this episode, we head to mini medical school to break down what sarcopenia is, why it happens, when it typically starts, and why it matters for your strength, balance, independence, and long-term health. We'll talk hormones, protein (and why it's not magic), anabolic resistance, and the real-life signs of muscle loss you may already recognize. Most importantly, you'll learn practical, evidence-based strategies to maintain—and even rebuild—muscle as you age through balanced nutrition, resistance training, and consistent movement. No extremes. No perfection. Just real-world habits that work. Plus, I'm sharing details about the upcoming Healthy Looks Great on You Lab, a private community launching January 5th where we turn podcast knowledge into real-life results—together. Aging is inevitable. Losing strength doesn't have to be. And healthy?  Healthy Looks Great on You.  USDA Protein Calculator HERE Learn more about The LAB HERE Get details about the LAB by email HERE

Is butter really better—or just louder on the internet? In this episode, we break down the truth about saturated fat, unsaturated fat, and why the chemistry of fat matters more than the latest nutrition trend. You'll get a quick mini medical-school lesson on how different fats behave in your body, why saturated fats can raise LDL cholesterol, and how unsaturated fats support heart health, lower inflammation, and help you absorb key vitamins. We'll talk real-life food choices, simple swaps that make a big difference, and why most Americans are eating plenty of protein but not nearly enough healthy fats. If you've ever felt confused about butter, olive oil, nuts, seeds, yogurt, or anything in between—this episode brings the clarity. Want to see what I keep in my pantry for quick, balanced meals? Grab my No Plan, No Problem Pantry Guide on my website. Healthy looks great on you.  Dietary Guidelines for Americans 2020-2025

This week I'm joined by physical therapist Dr. Preeti Jha for a surprisingly eye-opening conversation about frozen shoulder—why it happens, why it's so common in midlife women, and what early warning signs we tend to miss. We dig into the hormonal connection (yes, menopause is a legit risk factor), the stages of frozen shoulder, and the specific movements that can clue you in before things get “stuck.” We also talk inflammation, lifestyle habits that protect your joints, and the powerful role intentional movement plays in staying strong as we age. Dr. Preeti shares her whole-body approach to bridging orthopedic and pelvic floor therapy, plus her mission to keep women active, confident, and capable well into their 80s and 90s. If you've ever wondered why your shoulder stopped cooperating, or you just want to stay mobile for the long haul, this episode is packed with practical takeaways. Check out Beginners Strength Guide https://www.purerehabyoga.com/beginnersguide

The holidays are here, and with them, the temptation to throw your healthy habits out the window. In this episode of Healthy Looks Great on You, Dr. Vickie shows you how to navigate the season without guilt, deprivation, or diet disasters. Building on last week's discussion about connecting food with how you feel, she shares practical strategies for staying energized, satisfied, and in control—without missing out on the festive fun. Learn the three common holiday mistakes that sabotage your progress and discover a holiday transformation toolkit that includes mindful eating, stabilizing meals, hydration, movement, and simple home routines. Dr. Vickie also shares her secret “Quick Meals, Not Quick Fixes” pantry guide to help you stay nourished even when life gets hectic. This episode isn't about rules or willpower—it's about making intentional choices that support the healthiest version of you, one small decision at a time. Tune in and reclaim your energy, focus, and wellbeing this holiday season. Grab your free pantry guide at HealthyLooksGreatOnYou.com

Dr. Vickie's Black Friday Favorites* Get ready, friend — this Thanksgiving week I'm serving up a special bonus episode! I'm walking you through my Black Friday shopping list filled with my favorite tools from all six pillars of lifestyle medicine: fitness, nutrition, sleep, social connection, stress management, and minimizing risky substances. These are the products I use, love, and recommend every day inside my own home and with my patients. From walking pads and rowing machines… to cookbooks I've discussed with their authors… to my go-to sleep tools and holiday-stress survival gadgets — this episode gives you a curated list to support your health during the busiest season of the year. If you've been wanting to invest in your well-being, refresh your habits, or find meaningful gifts for people you love, this Black Friday guide makes it simple. I share why each item matters for your health and how it supports the pillars that help you feel better, sleep better, and live fully. Think of this one as your personal shopping companion — minus the crowds and the impulse buys. Fitness: Body Pod - Let me tell you about this thing. I have a love/hate relationship with it. Walking pad Rowing machine Peloton - go big or go home Yoga Mat Air Pods Pickleball Nutrition: Blue Zones Cookbook - I use this one a lot! How Not to Die - the nice cream recipe is included. Reversing Diabetes Cookbook Power Foods for the Brain The Brain Food Cookbook (based on the MIND diet) Ninja Blender - can you say smoothies! Instant Pot - saves me time. My favorite kitchen gadget Cutting Boards Kitchen Knives - chopping is a great stress reliever too. Hibiscus Elderberry Tea Stanley Cup to stay hydrated! Sleep White noise machine Sleep mask - I use this every single night. Cooling Sheets Ashwagandha Tea Temp controlled mug Tea Kettle Lavender Body Cream Ugg socks - warm feet promotes better sleep. Favorite pillow Social Connection Code Names - my old favorite game for a group. Cribbage - we travel with this one. Mahjong Monopoly Deal - my new fav. Rummikub Pickleball The Friendship Initiative by Amberly Neese who was on my podcast. Listen here. Tales - I am excited about this one. Find Your People by Jennie Allen Stress Management Air Pods Stronger than Stress by Barb Roose. You can listen to my convo with her here. Fidget Spinner Adult Coloring Book (New Mercies) Prayer Journal Closet organizers - decluttering helps clear stress. Robe - nothing says relaxed more than a cozy robe. Yoga Mat Minimize Harmful Substances Dopamine Nation listen to my interview with this author, Dr. Anna Lembke here. Nicotine replacement Dopamine Nation Workbook Celebrate Recovery Workbooks *Contain Amazon affiliate links

Ever eaten something “innocent” at lunch and spent the entire afternoon feeling foggy, cranky, and ready to gnaw your own arm off? You're not imagining it—your food choices are talking directly to your mood, energy, and mental clarity. In this episode, we step into mini-medical school to unpack why certain foods make you feel calm and focused… and why others send you straight onto the blood-sugar rollercoaster. I'll share my Halloween Almond Joy debacle (spoiler: it wasn't joyful), explain what's really happening with insulin, cortisol, dopamine, and gut-produced serotonin, and show you how to connect what you eat with how you feel—emotionally, mentally, and physically. You'll learn simple ways to shift toward meals that support stable energy, better focus, and a calmer mood—starting with a feel-amazing breakfast and a colorful, fiber-forward plate. I'll even walk you through my favorite smoothie blueprint so you can build your own mood-boosting blend. If you're ready to feel clear-headed instead of cloudy, energized instead of exhausted, and confident instead of chaotic… this episode will help you flip that switch. Resources Mentioned: – Free pantry guide: Quick Meals, Not Quick Fixes – 7-Day Kickstart to Healthy Habits course at HealthyLooksGreatOnYou.com

Are carbs bad for you? Not so fast! In this episode of Healthy Looks Great on You, Dr. Vickie clears up the carb confusion once and for all. You'll find out why carbohydrates aren't the villains they've been made out to be — and how to choose the ones that actually love your body back. From the history of the U.S. dietary guidelines to the real difference between simple and complex carbs, Dr. Vickie breaks it all down with her signature blend of humor and evidence-based wisdom. You'll learn what “balanced” really means, why fiber is your best friend, and how to avoid the sugar traps hiding in your favorite foods. No calculators, no food scales, just practical, real-world advice to help you enjoy your meals — carbs included. Tune in and discover why the key to health isn't cutting carbs, but choosing them wisely. Because when you love your body (and your carbs), healthy looks great on you. RESOURCES: Dietary Guidelines 7 Day Kickstart to Healthy Habits and Lose Belly Fat  

Is healthy eating too expensive? Not anymore! In this episode of Healthy Looks Great on You, Dr. Vickie shows you how to eat healthy on a budget without sacrificing flavor or nutrition. Discover how to use affordable staples like beans, frozen spinach, sweet potatoes, and canned goods to create quick, satisfying meals for busy weeknights or meal prep. You'll also learn smart grocery shopping tips, easy meal ideas like budget bowls, sheet-pan dinners, and soups, and strategies to reduce waste while boosting your health. Whether you're looking to save money, eat better, or simply simplify your kitchen, this episode is packed with practical, budget-friendly nutrition tips you can use right away. Resources: Download Dr. Vickie's free Pantry & Freezer Guide with recipes and meal ideas at HealthyLooksGreatOnYou.com

Remember when you could power through the day without crashing? You can feel that way again!

Have you ever opened your lab results and noticed those scary highlighted numbers next to AST or ALT? It's enough to make anyone panic. Before you start Googling “liver damage,” join Dr. Vickie for a fun, fact-filled trip to mini medical school. In this episode of Healthy Looks Great on You, Dr. Vickie explains what liver enzymes really measure, why fatty liver has become the most common liver disease in the world, and—most importantly—what you can do to heal your liver naturally. You'll learn the difference between AST, ALT, and Alk Phos (without needing a biochemistry degree), how diet, stress, and sleep impact your liver health, and why your liver has an incredible ability to repair itself. Spoiler alert: you don't need a “cleanse” or detox tea—you just need the 6 pillars of lifestyle medicine. This is real science made simple—with a few cheesy jokes thrown in for good measure.

Do You Really Need a Liver Detox? The Truth About Cleanses and Liver Health If your social feed has you convinced you need a liver detox, take a deep breath—and put down the turmeric shot. In this episode of Healthy Looks Great on You, Dr. Vickie explains what your liver actually does, why detox products don't work, and what does help your liver thrive. You'll learn how supplements, alcohol, medications, and even trendy wellness fads can harm this hardworking organ—and why the real “liver cleanse” is a healthy lifestyle. With humor, science, and straight talk, Dr. Vickie breaks down how to protect your liver so it can keep protecting you. Subscribe at Healthylooksgreatonyou.com

Recent headlines warned pregnant women, “Don't take Tylenol.” But what does the science really say? In this episode of Healthy Looks Great on You, Dr. Vickie — an obstetrician who delivered 5,000 babies — unpacks the FDA's statement, the studies on acetaminophen and pregnancy, and the difference between correlation and causation. Learn what the evidence shows (and what it doesn't), why context matters, and how to balance risks without adding fear or guilt. Links: FDA Statement to Physicians The White House webpage Harvard study ABC interview with Dr. Makary Press conference video The Nurses Health Study Boston Birth Cohort Johns Hopkins statement Mt. Sinai study Swedish study in JAMA Subscribe to Healthy Looks Great on You podcast  Learn more about Healthy Looks Great on You a lifestyle medicine podcast

Wondering how to get rid of a cold fast? In this episode of Healthy Looks Great on You, Dr. Vickie breaks down evidence-based remedies that actually work to relieve symptoms. Learn which supplements may help, which ones to skip, and how lifestyle habits like sleep, nutrition, and handwashing protect your immune system. Stay healthy this season with simple, science-backed strategies. 'Tis the Season to be Sneezing The Ultimate Guide to Avoiding Sickness Does Prevagen work? Growing Echinacea Probiotics

Do you think of yourself as someone who just can't sleep? I know you want to sleep better, but I'm not sure you really believe you can. You have all the information you need. You even heard about my sleep course, but you're still worried. That it's not enough to fix you. Well, you're not broken, and I can help. Sleep matters. You already know that. But do you think you just don't sleep and change isn't possible? I can prove that it is possible. Take my client, Claire. Claire was a sleep tracker, you know, smart bed with all the bells and whistles and the app on the phone that shouted disappointing score every single morning. Someone who tried everything and finally decided that good sleep was for other people. But after doing a sleep inventory with me, I was able to pinpoint the specific issues that made sleep elusive. And guess what happened? That sleep score average skyrocketed from the sixties to the nineties. And no, I am not talking about going from being a hippie to a yuppie. I'm talking about a complete sleep transformation with just a few interventions. Does sleep feel kind of mysterious to you? Have you tried white noise and sleep apps? Or maybe the 3, 2, 1 bedtime routine or the 3 3 3 or the ten, three, two, one zero? I'm not making this stuff up. Sleep has become so complicated. We forget that really it's a physiologic process necessary for the basic functions of life. And listen, you can't sleep better by trying harder. That just makes it worse. In fact, that's exactly what I cover in my sleep Masterclass. Everything You're Doing to Sleep Better is Keeping You Awake at Night, where I guide you through proven evidence-based ways to sleep better. Ask Claire how they work. Last week I shared one of my favorite tools to turn off your mind so you can sleep. It's called cognitive switching or Cognitive shuffling. I'll put a link to that episode in the show notes because it is highly effective. Someone commented on my Facebook page, "Dr.Vickie, I'll try it tonight." That's the spirit. Put it to the test, and I asked her to let me know how it worked and the next day she commented, "Yes, it worked. I used the word faithful and then went on to smart, but only got as far as the A in smart." Imagine falling asleep in less than 15 minutes instead of tossing and turning for an hour. That's a real story. It's not fantasy. It is transformation and it's possible for you, and I want to help you get there. I'm personally acquainted with sleeplessness too. It was my constant companion for years, even before delivering babies kept me up in the middle of the night. I come from a long line of poor sleepers. When I was a kid, we used to bump into each other in the hallway during the night. That's just one of the reasons I am so passionate about helping others get the sleep they need for their health and wellbeing. And that's why I created my digital course, "Unlock the Secret to Sleep Your Personal Sleep Solution." Inside, I'll walk you through simple evidence-based steps to reset your sleep so you can finally feel like yourself again. And because I know that sleep isn't a one size fits all when you join before September 17th, you'll get a personal one-on-one sleep evaluation with me. We'll look at your unique patterns and I'll help you identify the very first step that will get you moving toward better sleep right away.

 Counting sheep does not work, but this does. You likely learned to count before you went to kindergarten. So counting sheep is pretty simple. Your mind can easily flip between 45, 46, 47, and all of a sudden you're thinking about getting laundry detergent at the store tomorrow. Cognitive switching, or sometimes called cognitive shuffling is a more effective tool to help you put your mind in neutral and drift into dreamland. The idea is to mentally shift gears and focus on something slightly harder than counting sheep, and there's more than one way to do it. But first, I have a story. Big surprise. I know. Recently I sat on the couch with my husband and planned a big trip for my birthday. Did you know that you can search Pinterest for trip itineraries? But that's another story. Now I'm a master planner and give me some must see sites and I am all in. So I researched options, booked hotels, flights, a rental car, and several must see activities. The trip was booked and my mind was buzzing with excitement. The good kind. But then it was bedtime, and even though I went through my usual routine, slipped on my silky sleep mask to block out the light, I couldn't block out all those amazing adventures I had planned. Essentially, my brain was still in high gear, and even though the plans were taken care of, the excitement was keeping me awake. I knew what to do to change mental gears. I used cognitive switching, and I'm going to tell you how to do it. Think of a word. Any word, it doesn't matter how long or how short, but I thought of vacation. Then start with the first letter of the word you selected, and think of five other words. Begin with that letter. So I started with V and thought of victory vice voracious value and vapor, and then I moved on to A and thought of airplane administration armor askew. Acre and then C for castles and so on. Now, I would caution you not to spend too much effort coming up with a word. You don't want to engage your brain at a high level, but positive words are always nice too. But just go with the first thing that comes to your mind and let the words flow. Now, it can take a little while to change directions when you're coming in mentally hot. But I almost never get through a second word. So if you're still a wake and alert. When the first word is complete, repeat the process. Now, why does this work? Well, when you're drifting off to sleep, your brain starts a mental sorting process, throwing out random fragments of information. To make room for what will be stored overnight. There's a lot of work that goes on while you're sleeping. Cognitive shuffling allows your brain to focus, but is boring enough to transition from alertness to relaxed and ready to rest. So when you can't turn off your mind, give this a try and let me know how it works for you. And if you find this technique helpful, then you will not want to miss my free live online masterclass that I have coming up. It's called Everything you're Doing to Sleep Better is Keeping you Awake, and it is free. But registration is required and there are three available dates. There is Monday coming up this Monday on September 8th at noon, September 10th, which is Wednesday at 6:00 PM and Saturday September 13th at nine o'clock in the morning. So you have three options to attend this free live masterclass, just go to my website, healthy looks great on you.com, and sign up for one of those three sessions and you will get a free workbook that contains all the tips I'm going to give, but it's not going to give you all the information you need. You need to sign up and attend. If you can't attend live, go ahead and sign up anyway. You'll still get the workbook and you'll even get a replay. But what you won't get is the Food As Sleep Medicine Recipe Collection. You have to be there live to get that. And this is not just a recipe collection. This talks about the different foods and how they help you sleep. Foods that are high in things like magnesium and B vitamins and tryptophan and serotonin and melatonin. So it gives you some foods and the reasons they work. And then I have six recipes that I will share with you. I've tested all of them and they're good, and they've got all the things that a healthy gut microbiome needs for you to get a good night's sleep. But the only way you can get this recipe collection is to show up live for these free live masterclasses. So choose one. Go to my website healthy looks great on you.com, and sign up to get proven tips. And a bonus recipe collection because what if everything you're doing to sleep better is keeping you awake at night? Everything You're Doing to Sleep Better is Keeping You Awake at Night ​ 

Melatonin is one of the most popular over-the-counter sleep aids in the U.S. But, are you using it correctly? In this episode of Healthy Looks Great on You, Dr. Vickie separates science from hype when it comes to melatonin supplements. She breaks down the difference between what your body naturally produces and what comes in the pill or gummy, and why timing and dosage matter way more than you think. If you're struggling with sleep and relying on melatonin to help, you'll want to know: When melatonin helps (and when it doesn't) Why taking too much can backfire Who should not take melatonin What the research says about quality control in supplements How to maximize your body's natural melatonin. Whether you're facing jet lag, restless nights, or just want to know what works, this episode is your guide. Don't miss "EVERYTHING YOU'RE DOING TO SLEEP BETTER IS KEEPING YOU AWAKE," free, live masterclass. Three dates available September, 8, 10, & 13. This event is FREE, but registration is required. https://healthylooksgreatonyou.com/everything-youre-doing-to-sleep-better-is-keeping-you-awake-at-night/ Plus there's a free bonus for attending, "Food as Sleep Medicine," collection of recipes.  #melatonin #sleep #insomnia 00:00 Melatonin

Melatonin is one of the most popular over-the-counter sleep aids in the U.S. But, are you using it correctly? In this episode of Healthy Looks Great on You, Dr. Vickie separates science from hype when it comes to melatonin supplements. She breaks down the difference between what your body naturally produces and what comes in the pill or gummy, and why timing and dosage matter way more than you think. If you're struggling with sleep and relying on melatonin to help, you'll want to know: When melatonin helps (and when it doesn't) Why taking too much can backfire Who should not take melatonin What the research says about quality control in supplements How to maximize your body's natural melatonin Whether you're facing jet lag, restless nights, or just want to know what works, this episode is your guide. Don't miss "EVERYTHING YOU'RE DOING TO SLEEP BETTER IS KEEPING YOU AWAKE," free, live masterclass. Three dates available September, 8, 10, & 13. This event is FREE, but registration is required. Plus there's a free bonus for attending, "Food as Sleep Medicine," collection of recipes. 

If you've ever wondered why you can't resist “just one more”—one more scroll, one more drink, one more chapter—this episode is for you.

How to Sleep Better When You Travel There's nothing like the thrill of travel! New sights, new smells, new experiences. But if your sleep doesn't come with you, your dream vacation can feel like a jet-lagged fog. In this episode of Healthy Looks Great on You, Dr. Vickie explores the science behind why we struggle to sleep away from home (hello, “first night effect”) and what you can do to sleep better while traveling. From the brain's hemispheres to pillow hacks and scent cues, you'll learn practical, doctor-approved strategies to help you sleep soundly—whether you're in a five-star hotel or a rustic cabin. Plus, she shares her top bedtime routine tricks and what not to eat if you want to avoid tossing and turning all night. Whether you travel often or just want to make your next getaway more restful, this episode is packed with tips to help you feel refreshed wherever you wake up. Jet Lag Dr. Stacey Funt Adventure Travel 3 Simple Strategies to Sleep Better Tonight

Solving Insomnia: 5 Proven strategies to help you sleep through the night is a series published in Authority Magazine. This episode is part of that interview. Shawna Robins asked, "What would you advise for people should do if they wake up and can't fall back to sleep. Dr. Vickie's answers might surprise you. Check out Authority Magazine for the full interview coming soon.  5 Proven Strategies to Help You Sleep Through the Night Adjust your expectations: It is normal to wake up 5-7 times during the night. But trying harder to sleep makes sleeping harder.  Don't do clock math. Calculating how much sleep you'll get if you fall asleep now is counterproductive.  Rest, just rest. Embrace non-sleep restorative rest.  Turn off your mind. This one is definitely hard. Try cognitive shuffling.  Get out of bed if laying there is distressing. If you can't relax, get up and leave the bedroom and do something boring or soothing until you feel sleepy.  Solving insomnia isn't easy. Check out the resources on my website.   

  How Travel Transforms Your Health with Dr. Stacy Funt. Feeling stuck in your daily routine? Longing for something more than to-do lists and exhaustion? Feeling better might start with adventure. This episode is your permission slip to reset your mind, body, and soul.  Dr. Vickie welcomes Dr. Stacy Funt, radiologist, lifestyle medicine physician, and founder of LH Adventure Travel, for a powerful conversation on why travel is about more than sightseeing. It's about soul-seeing! Learn how immersive, awe-inspiring travel experiences designed around movement, community, and intentionality can radically improve your health and spark lasting transformation. Whether you're navigating a life transition, recovering from burnout, or simply craving connection and wonder, this episode will remind you of the healing power of stepping outside your routine and into something bigger.  

The Right (and Wrong) Way to Nap – What Science Says About Catching Zzz's Are naps good for you, or are they a sign of something more serious? In this episode of Healthy Looks Great on You, we're talking about the science behind napping. We explore the surprising health benefits of short power naps and the potential red flags associated with long or frequent daytime sleep. You'll learn: How long your nap should be to improve memory, mood, and focus, without feeling groggy. When daytime sleepiness is a warning sign of underlying health issues like sleep apnea or even early cognitive decline. Why timing your nap matters (and the worst time of day to doze off). Simple lifestyle changes to boost your energy without relying on caffeine or hours of extra sleep. If you love a daily nap or wonder why you're suddenly so tired, this episode will help you know when a nap is healthy (and when it's a clue to dig deeper into your health). Get your sleep cheatsheet: 3 Simple Strategies to Sleep Better Tonight Here

Food Is the Best Sleep Medicine—What If the Answer Is in Your Pantry? You've scanned labels and sipped sleepy teas, but what if the secret to better sleep is already on your plate? In this episode of Healthy Looks Great on You, we bust myths and get real about how everyday foods affect your sleep-wake cycle. From caffeine hiding in decaf drinks to that heavy steak sabotaging your slumber, I take you from your pantry to mini medical school—sharing how nutrients like tryptophan, magnesium, B vitamins, and fiber-rich foods work with your body's chemistry to help you fall and stay asleep. You'll walk away knowing: The worst foods to eat before bed—and how they throw off your hormones Surprising foods that naturally promote melatonin and serotonin Why nuts, seeds, leafy greens, fruits (hi, kiwi!

Sleep and gut health are in a constant tug-of-war, with each affecting the other.  In this episode, we unpack how poor sleep can inflame your gut (hello, GERD and IBS flare-ups), disrupt hormones like leptin and ghrelin, and fuel cravings.  At the same time, an unhealthy gut can disturb your circadian rhythm, trigger insomnia, and even contribute to sleep apnea.  We spotlight key gut bacteria tied to better ZZZ's (like Lachnospiraceae and Odoribacter), and caution about sleep-disrupting microbes like Selenomonadales. The good news? You don't have to pick sides—you can create harmony by supporting both sleep and gut health! Top 3 diet tweaks for better sleep–and gut health: Add tryptophan-rich foods (almonds, lentils, oats) to nourish gut bacteria that support serotonin/melatonin production. Boost fiber intake through a variety of colorful fruits, veggies, and grains—perfect for gut—and are sleep-friendly. Cut refined carbs and sugar, opting for gut-and-sleep-approved swaps like “nice cream” from frozen bananas, cherries, almond butter & cocoa. Bonus resources: grab my Sleep Cheat Sheet and No-Plan Pantry Guide to put these ideas into action—and check out the Kickstart to Healthy Habits  mini‑course for extra support on building healthy habits that last. Eat Better; Sleep Better by Dr. Marie-Pierre St-Onge Related episodes: Meet the Microbes 101 Prebiotics and Probiotics The secret to staying on a diet

Why Healthy Habits Don't Stick—And What to Do About It Ever felt like you're stuck in a cycle of starting over—again and again? You're not alone. In this honest and hope-filled episode, Dr. Vickie shares her own health wake-up calls and reveals 7 surprising reasons we struggle to stick with healthy habits (even when we know exactly what to do). From all-or-nothing thinking to decision fatigue, she breaks down the science behind behavior change and offers real-world strategies to finally make progress that lasts. You'll learn: Why your brain resists healthy change How identity shapes your daily choices The role of systems, cues, and support in habit success Why willpower alone isn't enough And how to stop waiting for a diagnosis to take action If you're tired of starting over every Monday, this episode is your roadmap to lasting transformation—with grace, humor, and real-life tools that work. ✨ Ready to break the cycle?

Episode 178: More Than a Gut Feeling — The Gut-Brain Axis Explained In this episode of Healthy Looks Great On You, Dr. Vickie takes you on a mini-medical school field trip through the fascinating world of the gut-brain axis. Starting with the wild true story of Alexis St. Martin — the fur trapper who literally had a window into his stomach — you'll learn how early experiments paved the way to our current understanding of how your gut and brain constantly chat behind your back. We cover everything from why you lose your appetite during stressful times, to how your gut might actually cause your brain fog, mood swings, or even anxiety. You'll meet key players like the vagus nerve and the enteric nervous system (aka your "second brain"), and discover simple, natural ways to heal your gut-brain axis — starting with your diet, your stress, and your habits. And as always, Dr. Vickie serves up easy-to-understand science with a healthy dose of humor (and fiber). Because when your gut is happy, your brain is happy. And when both are happy — 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