Should You Take a Vitamin D Supplement? Vitamin D isn’t just about strong bones—and more isn’t always better. In this episode, we explore why vitamin D deficiency is so common, how sunlight, skin tone, and diet affect your levels, and why personalized dosing matters. You’ll learn what the latest research suggests about vitamin D and heart health, mood, immune function, and energy, plus how to know if supplementation is right for you. A practical, evidence-based guide to one of the most misunderstood nutrients.

The holidays are over, but the overwhelm—and the belly fat—may still be hanging around. In this episode, we talk about why stress, poor sleep, holiday eating, and aging hormones all contribute to stubborn belly fat, especially around the midsection. You’ll learn why willpower isn’t enough in January, how fat redistributes as we get older, and where to start if you want real change without feeling overwhelmed. Plus, I share simple, practical steps to reset your routine and take care of your body in a way that actually works. If you’re ready to tackle belly fat in January with support, accountability, and science-backed strategies, check out HealthyLooksGreatonYou.com/labLAB, a special community designed to help you do just that. Because healthy looks great on you.

Your metabolism doesn’t need a reset—it needs consistent signals it can trust. In this episode, we cut through January hype and explain how metabolism actually works, why extreme diets backfire, and what truly helps it recover over time. No detoxes, no punishment—just simple physiology, steady habits, and evidence-based strategies that actually last. Learn more about the LAB - https://healthylooksgreatonyou.com/the-lab/

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. 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. Aging is inevitable. Losing strength doesn’t have to be. Healthy Looks Great on You.  USDA Protein Calculator HERE Learn more about The LAB at healthylooksgreatonyou.com/lab

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 wonder why some foods make you feel calm and energized while others leave you foggy, cranky, and craving more sugar? In this episode, Dr. Vickie takes you to mini-medical school to explain how your meals influence your mood, focus, and energy—and how a few simple changes can help you feel clear, confident, and amazing all day long.

Are carbs bad for you? Not exactly — but not all carbs are created equal. In this episode of Healthy Looks Great on You, Dr. Vickie unpacks the truth about carbohydrates, why your body needs them, and how to pick the ones that love you back. You’ll learn the real meaning of “balanced diet,” the power of fiber, and how to keep your blood sugar steady — all without a calculator or a fad diet. Love your body. Love your carbs. Because healthy looks great on you. 7 Day Kickstart: https://healthylooksgreatonyou.com/kickstart-to-healthy-habits-in-7-days/

Feeling like healthy eating is too expensive? 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 practical ways to use affordable staples like beans, frozen spinach, sweet potatoes, and canned goods to make quick, satisfying meals. You’ll also get smart grocery shopping tips, easy meal ideas like budget bowls, sheet-pan dinners, and soups, and strategies to reduce waste while boosting your health. Perfect for busy women who want to eat well, save money, and nourish their body, this episode is packed with actionable tips you can use right away. Free Resource: Download Dr. Vickie’s Pantry & Freezer Guide with recipes and meal ideas at HealthyLooksGreatOnYou.com

Feeling tired, stressed, or struggling with belly fat after 50? 🌿 In this episode, Dr. Vickie shares how to reignite your energy, lose belly fat, and feel like yourself again using the Six Pillars of Lifestyle Medicine. No fads, no supplements—just science-backed, real-world strategies for nutrition, movement, stress management, sleep, and social connection. Discover practical tips that make healthy habits stick and help you become the healthiest, most energized version of you.

Have you ever opened your lab results and seen those scary highlighted numbers next to AST or ALT? You panic, start Googling, and suddenly convince yourself you’re in big trouble. Take a deep breath. In this episode of Healthy Looks Great on You, Dr. Vickie takes you to mini medical school to decode what those liver enzymes really mean — and what to do if yours are high. You’ll learn why the most common cause of elevated liver enzymes isn’t alcohol, but fatty liver disease — and how simple lifestyle changes can actually reverse it. Join Dr. Vickie as she breaks down: What AST and ALT measure (without the confusing biochemistry lecture) How fatty liver develops — and why it’s now the most common liver condition in the world Why sugar, stress, and sitting too much are your liver’s worst enemies How the 6 pillars of lifestyle medicine can help your liver heal naturally The good news? Fatty liver is reversible. Your liver can regenerate when given the right environment — more plants, more movement, more rest, and less stress. So before you buy a “detox” tea or cleanse kit, tune in to learn how to care for your liver the way science intended. 🎧 Listen and discover: Why your liver is one of the most resilient organs in your body The real meaning behind those elevated enzyme numbers How to reverse fatty liver naturally and prevent long-term damage Because you don’t need a cleanse — you need clarity. And remember, Healthy Looks Great on You.

Think your liver needs a detox? Think again. In this episode of Healthy Looks Great on You, Dr. Vickie explains why your liver doesn’t need a cleanse—and how trendy detox products can actually do more harm than good. Learn what truly supports liver health, from smart nutrition to avoiding hidden liver stressors. Discover what your liver really needs to thrive and why lifestyle medicine is the ultimate detox.

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. 📍Step one, enroll in Unlock The Secret to Sleep. 📍Step two, complete the sleep inventory and send it to me. 📍Step three. I'll give you a unique scheduling link to meet with me one-on-one. And together we'll choose the best place for you to start seeing results now. 📍Step four, change your sleep identity. You can do it and I can help. Now if you're still staring at the ceiling at two o'clock in the morning thinking that's just me. I'm a poor sleeper. Nothing works and it will never change. Then visit healthy looks great on you.com and click the link. Unlock the Secret to Sleep. And see what's truly possible. By

 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 magnes

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.