Healthy Looks Great on You

Maintain Muscle as You Age

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 HERELearn more about The LAB HERE
Get details about the LAB by email HERE

Is Butter Better? The Truth About Fats

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

Frozen Shoulder with Preeti Jha

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

How Not to Blow Your Diet During the Holidays

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

Healthy Holiday Shopping Guide

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

The Food Feeling Connection

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?

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
 

How to eat healthy on a budget

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

How to Get Your Energy Back and Lose Belly Fat After 50

Remember when you could power through the day without crashing? You can feel that way again! 🌿 In this episode, Dr. Vickie revisits the Six Pillars of Lifestyle Medicine—the science-backed habits that help women over 50 reignite energy, lose belly fat, sleep better, and feel like themselves again.
Forget the fads and quick fixes. You’ll hear real-world strategies for eating smarter, moving more, managing stress, and getting the restorative sleep your body craves. Dr. Vickie shares her own journey with humor and honesty, showing how small, sustainable changes lead to lasting results.
✨ Learn how to:
Build energy naturally without supplements
Eat for belly fat loss and hormone balance
Manage stress and sleep better
Create habits that actually stick
Because when you feel good, you look good—and Healthy Looks Great on You.
#LifestyleMedicine #WomenOver50 #LoseBellyFat #GetYourEnergyBack #HealthyHabits #DrVickie
HEALTHY LOOKS GREAT YOU - SUBSCRIBE/get resources

Why Fatty Liver Happens and What to Do About It

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.
💡 Key Takeaways
AST and ALT are enzymes that signal liver stress—not permanent damage.
The leading cause of elevated liver enzymes is fatty liver, not alcohol.
Fatty liver develops from too much sugar, processed food, stress, and inactivity.
Your liver can regenerate itself when given the right environment.
The 6 pillars of lifestyle medicine—nutrition, movement, stress management, sleep, avoiding harmful substances, and social connection—can reverse fatty liver naturally.
🎯 Next steps
Ready to start supporting your liver with habits that actually work?
👉 Download my free guide, Quick Meals, Not Quick Fixes — it’s packed with simple plant-predominant meals that help your liver thrive (without spending hours in the kitchen).
And if you want 3 simple strategies to help you start sleeping better tonight, get a free guide HERE.
If you need help kickstarting healthy habits, check out my mini course HERE. 
Because remember, Healthy looks great on you—and so does a happy liver.