Healthy Looks Great on You

Feeling Drained?

Lifestyle Medicine
In episode 109 of the 'Healthy Looks Great On You' podcast, Dr. Vickie Petz Kasper addresses the common issue of fatigue that affects a significant portion of the population. She explains the distinction between physical, mental, and emotional fatigue, as well as decision fatigue, highlighting their impact on productivity and wellbeing. Dr. Kasper discusses various possible medical and lifestyle causes of fatigue, stressing the importance of a proper diagnosis. Through lifestyle medicine, she offers insights into how changes in sleep, diet, exercise, stress management, and social connections can combat fatigue. The episode emphasizes the difference between acute, chronic, and subacute fatigue, examines the role of various conditions and deficiencies in causing fatigue, and offers practical tips and a seven-day prescription for making impactful lifestyle adjustments.
 
RESOURCES (May contain affiliate links)
 
GET STARTED with 7-Day Prescription for Change and get podcasts by email
 
Sacred Rest by Dr. Saundra Dalton-Smith
 
12 minute workout You Tube video
 
Episode 102 Sleep
 
Episode 103 Fitness
 
Episode 104 Manage Stress
 
Episode 105 Time to quit
1-800-quit-now
12 Steps - Celebrate Recovery® 
 Have a problem with alcohol? There is a solution. | Alcoholics Anonymous (aa.org) 
Episode 106 Loneliness
Interesting People Dinner Series
Episode 107 Nutrition
 
 
00:00 Introduction: The Problem of Fatigue
00:46 Understanding Fatigue: Causes and Effects
03:08 Medical Perspective on Fatigue
03:43 Personal Experience with Fatigue
04:31 The Role of Stress and Depression in Fatigue
08:11 Medical Approach to Diagnosing Fatigue
14:16 The Importance of Rest and Connection in Combating Fatigue
17:07 Lifestyle Medicine and Fatigue: A Deep Dive
20:24 Practical Tips for Managing Fatigue
26:27 The Role of Physical Fitness in Battling Fatigue
30:12 Conclusion: The Journey to Overcome Fatigue

Four Reasons to Control Your Blood Pressure

Understanding and Controlling Hypertension: A Lifestyle Medicine Initiative
In the podcast episode titled 'Four Reasons to Control Your Blood Pressure', Dr. Vickie Petz Kasper examines the basics of blood pressure and the dangers of hypertension. Hypertension is a common condition that can lead to heart disease, stroke, kidney failure, and vision loss. Due to its often asymptomatic nature, it is dubbed a 'silent killer'. Dr. Vickie calls attention to the importance of regular blood pressure checks and understanding the meaning of blood pressure numbers. Moreover, she discusses risk factors for hypertension, such as age, obesity, high salt intake, physical inactivity, and insufficient sleep. Strategies for managing hypertension, including lifestyle modifications—dietary adjustments, regular exercising and stress management—are also discussed. A brief review of prescription medications is provided. Dr. Vickie emphasizes the need for a supportive healthcare provider to facilitate successful implementation of these lifestyle changes.
RESOURCES (may contain affiliate links)
Calculate your risk of a heart attack
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Home BP monitor
Flavor God Seasoning
Download instructions for taking BP
BP Log to download and print
Cuff sizing
22-26 cm – small 
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00:00 Introduction to Hypertension: The Silent Killer01:07 Understanding Blood Pressure: The Basics02:26 The Importance of Knowing Your Numbers07:57 Risk Factors for Hypertension: What You Can and Can't Control09:17 The Physiology of Blood Pressure: A Mini Medical School Lesson12:09 The Consequences of Hypertension: Why It Matters14:16 Lifestyle Modifications for Hypertension Control19:56 The Role of Diet in Managing Hypertension21:43 Reducing Sodium Intake: A Key Strategy for Blood Pressure Control22:48 Action Steps for Managing Hypertension23:04 Conclusion: Your Health is in Your Hands

The Power of Nutrition in Post-Surgery Healing

Healthy Looks Great On You: Post-op Nutrition
In episode 107 of the Healthy Looks Great On You podcast, Dr. Vickie Petz Kasper discusses the importance of nutrition for post-op recovery, highlighting that traditional comfort food often brought to recovering patients may not be the most beneficial. She explains the increased requirement for protein after surgery and also the importance of vitamins, minerals, and hydration for healing. She shares that the type of surgery can affect dietary needs and may lead to common post-op issues like decreased appetite and constipation. Dr. Vickie suggests turning to nutrient-dense, easily digestible foods and drinks like smoothies, soups, grain bowls, and naturally flavored water. With numerous food suggestions which include their corresponding nutrient values, Dr. Vickie encourages listeners to consider nutrition when preparing meals for post-op patients.
Resources (*may contain affiliate links)
Post op nutrition cheat sheet to download
Tuscan Soup Pinterest link
Lentil Stew Pinterest link
Granola crunch snack Pinterest link
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Instantpot
Ninja Smoothie Blender
Immersion blender for soups
Crystalized ginger for nausea
How Not to Die Cookbook 
00:00 Introduction to Post-Op Nutrition00:31 Understanding the Importance of Post-Op Nutrition01:23 Common Post-Op Problems and How Nutrition Can Help02:11 The Role of Hydration in Post-Op Recovery09:37 The Science of Healing and Nutrition12:40 The Role of Protein in Post-Op Healing18:46 The Importance of Micronutrients in Healing21:28 The Role of Diet in Blood Clotting and Healing22:59 The Importance of Calories and Energy in Healing25:13 Conclusion and Final Thoughts on Post-Op Nutrition
 

Eat Food

Healthy Looks Great On You: Understanding Nutrition and Health
In episode 106 of the lifestyle medicine podcast 'Healthy Looks Great On You', Dr. Vickie Petz Kasper explains the importance of understanding nutrition for maintaining health. She talks about the confusion surrounding food advice, using eggs as an example of how advice can change over time. Dr. Kasper highlights the dangers of the Standard American Diet (S.A.D), which is high in saturated fats, refined carbohydrates, processed foods while being low in fruits and vegetables, leading to chronic diseases such as obesity, heart disease, stroke, and cancer. Dr. Kasper shares her personal journey of reversing her pre-diabetes with a healthy diet. She then explains macronutrients (protein, carbohydrates, and fat) and micronutrients (vitamins and minerals). The episode concludes with practical tips on cleaner eating through shopping the perimeter of grocery stores, eating at home and choosing less processed and more plant-based foods.
Resources (may contain affiliate links)
7-Day Prescription for Change - sign up to receive podcasts by email
How Not to Die by Michael Gregor
How Not to Die Cookbook 
How Not to Diet by Michael Gregor
Love podcasts? I recommend "Eat Your Greens with Dr. Black" especially if you have kids. On this episode, she discusses the American Diet
 
 
00:01 Introduction to Healthy Eating00:44 The Confusion Around Eggs and the Western Diet01:10 The Impact of the Standard American Diet02:47 Personal Journey with Diet and Diabetes06:06 The Importance of Nutrition Education in Medical Training11:26 Understanding Macronutrients and Micronutrients18:31 The Role of Fiber in Our Diet20:12 The Benefits of a Plant-Based Diet21:28 Practical Tips for Healthy Eating23:20 Conclusion and Future Topics

The Deadly Epidemic of Loneliness

The Deadly Epidemic of Loneliness: The Vital Role of Social Connections
In this episode, Dr. Vickie Petz Kasper shares extensive insights on the lethal effects of loneliness, isolated living, and lack of social connections on both mental and physical health. Likening it to smoking 15 cigarettes a day, she details how social isolation links with diseases like type 2 diabetes, depression, anxiety, heart disease, stroke, and dementia. She also outlines the impact of loneliness on dopamine and oxytocin, the 'love hormone', and highlights the importance of meaningful social interactions and relationships. The episode sheds light on ways to combat the 'loneliness epidemic', encouraging the cultivation of friendships and shared experiences, volunteering and finding common interest groups. Dr. Vickie additionally touches on the potential negative effects of social media on these connections, and emphasizes being aware of our thoughts and actions. Overall, she advocates for nurturing and prioritizing our social health as it's a key survival tool and a major determinant of longevity and happiness.
Review show on Apple
Resources *may contain affiliate links
7-Day Prescription for Change 
Dressing the Wound: Give Yourself the Gift of Forgiveness
Find Your People   
Uninvited
Brene' Brown on vulnerability
Conversation starters
Recipe for friendship cutting board
Friendship coffee mug
Coffee mug Proverbs
 
00:01 Introduction to the Importance of Social Connectedness00:41 The Deadly Epidemic of Loneliness01:20 The Impact of Loneliness on Physical Health02:06 The Increasing Rates of Loneliness03:14 The Importance of Positive Relationships03:56 The Role of Lifestyle Medicine in Addressing Loneliness05:08 The Importance of Trust in Relationships06:01 The Impact of Loneliness on Lifestyle Choices06:04 The Physiological Effects of Loneliness06:41 The Role of Oxytocin in Social Connections10:14 Strategies to Improve Social Connections12:12 The Role of Social Media in Social Connections27:01 Conclusion: The Power of Social Connectedness

It's time to quit; how to break harmful habits

Addiction, Dopamine, and Lifestyle Choices: It's Time to Quit
 
Dr. Vickie Petz Kasper hosts the episode titled, 'It's Time To Quit' on her podcast, 'Healthy Looks Great On You', discussing various addictions including smoking, alcohol, marijuana, and opioids. Citing that dopamine is the underlying mechanism of addiction, she delves into the concept of addiction and its potential for treatment. Dr. Vickie further expounds on the role of environment, habits, and the desire to quit in overcoming addiction. She provides insights into various resources and methods to combat addiction - from medical treatments to support groups, highlighting the significance of lifestyle changes for better health.
RESOURCES: *may contain affiliate links
7-Day Prescription for Change free minicourse with downloadable workbook
1-800-quit-now
12 Steps - Celebrate Recovery® 
 Have a problem with alcohol? There is a solution. | Alcoholics Anonymous (aa.org) 
Dopamine Nation by Dr. Anna Lembke
Atomic Habits by James Clear
Celebrate Recovery Step study workbooks
00:22 Introduction to Addictions00:53 Understanding Dopamine and Addiction01:38 The Impact of Tobacco Addiction05:46 The Consequences of Alcohol Addiction11:54 The Role of Dopamine in Addiction17:15 The Influence of Environment on Addiction21:17 The Power of Recovery Programs24:21 The Role of Medication in Addiction Treatment32:19 Conclusion: The Journey to Recovery

Manage your stress so it doesn't manage you

Manage Your Stress: Unpacking the Stress Response and Practical Tips To Gain Control
In episode 103 of the podcast 'Healthy Looks Great On You', hosted by Dr. Vickie Petz Kasper, she discusses proven ways to take manage stress. She outlines the different types of stress (good, neutral, bad) and their effects on our physical, emotional, and spiritual health. Importantly, Dr. Kasper delves into the physiology of how stress affects our nervous system. She concludes by sharing actionable techniques for stress management, such as conscious breathing techniques, maintaining positivity, regular physical activity, involvement in social and creative activities, maintaining good spiritual health, and journaling. Chronic stress can damage health and learning to manage its effects are critical. Note: While these techniques are useful and important, they are not treatments for diagnosed mental health disorders. The episode emphasizes awareness and active management of stress to ensure it does not take control of your life.
Resources:
PERCEIVED STRESS SCALE
 
7-Day Prescription for Change
Dressing the Wound; Give Yourself the Gift of Forgiveness
"Breaking Anxiety's Grip" by Michelle Bengston
“Winning the Worry Battle” study of Joshua by Barb Roose 
Music | Some Guy Named Robb | Singer Songwriter | United States (sgnrobb.com) 
"Prayer Starters" by Suzie Eller
"Beginner Gardener" by Jill McSheehy
"Overwhelmed" by Kathi Lipp and Cheri Gregory
Adult coloring book 
Back, shoulder, neck massager 
Verilux happy light
Essential oil diffuser 
 
00:00 Introduction to Stress Management01:15 Understanding the Different Types of Stress04:01 The Impact of Stress on Your Health05:28 The Science Behind Stress: A Mini Medical School06:17 The Role of the Autonomic Nervous System in Stress10:53 The Consequences of Chronic Stress13:04 Assessing Your Stress Level13:37 Effective Coping Mechanisms for Stress14:10 The Benefits of Writing and Other Creative Activities16:42 The Power of Gratitude and Positive Thinking18:02 The Importance of Breathing Techniques19:16 The Role of Relationships and Spirituality in Stress Management24:51 The Impact of Stress on Physical and Emotional Health30:29 The Importance of an Action Plan for Stressful Situations31:15 Conclusion: Managing Stress for a Healthier Life

Get Fit; Start Somewhere

Healthy Looks Great on You - Episode 102: Get Fit, Start Moving
Dr. Vickie Petz Kasper continues her lifestyle medicine podcast, emphasizing on the importance of physical fitness in our lives. In this episode, Dr. Kasper shares the startling fact that physical deconditioning is the leading cause of preventable death worldwide. She encourages listeners to get up, move, and feel the immediate benefits of physical activity. She discusses the four types of exercises: aerobic, strengthening, flexibility, and balance. Dr. Kasper explains in detail how these exercises impact health, quality of life, and longevity. She also explores why meeting the minimum recommended amount of exercise among Americans is low and the increased health risk posed by prolonged sitting. Furthermore, she provides tips on setting realistic fitness goals, increasing the intensity of your workout over time to prevent injury, and the importance of continuously moving to reduce sedentary time. She underscores that any amount of physical activity is better than none, and its benefits start immediately. The podcast ends with a call for listeners not just to listen, but to act and start moving because fitness looks great on everyone.
Check out these resources and products (some contain affiliate links)
7-Day Prescription for Change
Silver Sneakers
Standing desk under $100 
Standing desk converter 
Hand weights 
Resistance bands 
Underdesk treadmill 
Underdesk bike pedal
Folding exercise bike for home 
Recumbent stationary bike for home 
Affordable running shoes for men 
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Fit bit 
Apple watch 
Peleton bike  
Elliptical for home 
Yoga mat 
00:00 Introduction to Physical Fitness00:49 Understanding Physical Fitness01:07 The Importance of Exercise01:46 The Current State of Physical Activity02:32 Understanding Different Types of Exercise03:08 The Benefits of Aerobic Exercise04:48 The Impact of Exercise on Longevity05:24 Understanding Exercise Intensity07:15 The Benefits of Strength Training08:09 The Importance of Balance Training09:48 The Role of Flexibility in Fitness10:24 Understanding Metabolism and Exercise12:22 Creating an Exercise Prescription14:05 The Dangers of a Sedentary Lifestyle14:51 Setting Goals for Physical Fitness15:56 Conclusion and Final Thoughts

Why is sleeping so hard?

Understanding Sleep: The Science and Tips for Better Rest
Dr. Vickie Petz Kasper speaks on the science behind sleep and its importance for our health, from weight management to disease prevention. She gives insight into the causes and complications of insomnia, outlining how both physical and mental health is impaired by insufficient sleep. She also shares how daily choices, such as light exposure, and timing of exercise and meals can influence one's quality of sleep. She emphasizes some changes for better sleep, such as keeping a regular routine, managing stress, maintaining darkness and quiet in the sleeping area, and minimizing evening fluid intake. She ends with a note on seeking professional help for severe sleep problems.
 
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Hatch alarm
Lunya sleep mask
Blue light glasses
Herbal tea
Foot warmer
Ear plugs
 
 
00:00 Introduction to Sleep Problems00:52 Understanding Insomnia01:26 The Impact of Sleep on Health02:41 The Cost of Sleep Deprivation03:14 The Risks of Insomnia09:33 The Science of Sleep12:55 The Role of Light, Food, and Exercise in Sleep19:32 Understanding the Physiology of Sleep21:53 Lifestyle Changes for Better Sleep25:00 Conclusion and Final Tips

Look better and feel better with Lifestyle Medicine

Learn about lifestyle medicine and its benefits. It emphasizes the importance of personalized lifestyle modifications in controlling and preventing diseases. The six pillars of lifestyle medicine include healthy eating, physical fitness, restorative sleep, stress management, minimizing exposure to harmful substances, and positive social connections. Each pillar is interconnected to improve overall health.