Healthy Looks Great on You

Don’t fall and break, a look at osteoporosis

Don't fall and break: Understanding Osteoporosis, From Causes to Treatments
This podcast episode delves into osteoporosis, a condition characterized by decreased bone mass, explaining its impact, risk factors, and prevention methods. It highlights the significance of bone density, risk factors like age and family history, and the role of calcium and Vitamin D in maintaining bone health. Lifestyle changes, dietary recommendations, and the importance of weight-bearing exercises are discussed alongside the Fracture Risk Assessment Tool (FRAX) and various treatments, including medications. The episode emphasizes the importance of balanced nutrition, regular exercise, and  medication use to prevent fractures and maintain overall bone health.
 
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00:00 Introduction: Have You Ever Broken a Bone?
00:18 Understanding Osteoporosis
01:45 Global Impact of Osteoporosis
02:35 Risk Factors for Osteoporosis
03:02 Bone Strength and Structure
05:03 Bone Mineral Density and T Scores
07:14 The Importance of Falling
10:47 Who Should Get a Bone Mineral Density Test?
14:22 Lifestyle Changes for Bone Health
15:59 Calcium and Vitamin D: Essential Nutrients
22:53 Medications for Osteoporosis
26:24 Conclusion: Maintaining Strong Bones and Muscles

Are you eating too much salt?

Is Salt a Four Letter Word? Understanding Sodium's Impact on Health
In episode 122 of 'Healthy Looks Great On You,' Dr. Vickie Petz Kasper delves into the complex relationship between salt and our health. Despite its essential role in bodily functions, overconsumption of sodium is a widespread problem that could lead to serious health risks including high blood pressure, heart disease, and stroke. Dr. Kasper explains the physiology of sodium in the body, its dietary sources, and strategies for reducing intake. Additionally, she examines several scientific studies that highlight the impact of sodium on longevity and chronic disease prevention. Listeners will also gain practical tips for healthier eating habits, especially when dining out or choosing packaged foods. Join Dr. Kasper on this educational journey and discover how to balance your sodium intake for a healthier life.
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00:00 Introduction to the Salt Dilemma00:16 Host Introduction and Personal Journey01:09 Episode Overview: The Salt Question01:25 Understanding Salt and Sodium03:19 Physiology of Sodium and Fluid Balance06:19 Impact of Aging on Sodium Balance07:49 Global Sodium Consumption and Health Risks09:24 Sources of Dietary Sodium13:47 Practical Tips to Reduce Sodium Intake15:42 Research and Studies on Sodium Intake21:26 Conclusion and Final Thoughts

Eat Plant Based with Terri Edwards

Terri Edwards is a certified Food for Life Instructor and the content blogger behind Eat Plant Based. She shares her favorite recipes and discusses her training with the T Collin Campbell E Cornell course. 
Dr. Vickie invited her to share her insight into transitioning to plant-based eating. Terri recounts her own journey and the benefits she immediately experienced with sleep, adult acne and sleep.
Transforming Your Health with Plant-Based Nutrition: Featuring Terri Edwards
In this episode of 'Healthy Looks Great On You,' host Dr. Vickie Petz Kasper converses with Terri Edwards, the creator of 'EatPlantBased.' They delve into the immense benefits of plant-based eating, covering its positive impacts on heart health, brain function, blood pressure, mood, sleep, and more. Terri shares her personal journey, motivated by her own health challenges such as high blood pressure, high cholesterol, and joint pain, which led her to embrace a plant-based diet and experience transformative results. The discussion highlights practical steps for starting a plant-based diet, the importance of proper medical guidance, resources available for beginners, and recipes that make the transition easier. This episode offers valuable insights and actionable advice for those looking to improve their health through plant-based nutrition.
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00:00 Introduction to Plant-Based Benefits01:37 Meet Terri Edwards: The Face Behind EatPlantBased02:29 Terri's Personal Health Journey04:00 Discovering Plant-Based Nutrition07:41 Teaching and Spreading the Plant-Based Message11:27 Resources and Certifications for Plant-Based Nutrition14:03 Practical Tips for Starting a Plant-Based Diet20:38 Terri's Favorite Recipes and Cookbook Plans26:17 Encouragement and Final Thoughts

Why don't doctors prescribe lifestyle changes instead of a pill?

Why Doctors Prescribe Pills Over Lifestyle Changes: Unveiling the Reality
In this episode of 'Healthy Looks Great On You,' host Dr. Vickie Petz Kasper delves into why doctors might opt to prescribe medication instead of recommending lifestyle changes for chronic diseases. Drawing from her extensive experience as an OB-GYN, patient, and healthcare administrator, Dr. Kasper explains the systemic pressures doctors face and highlights the potential of lifestyle medicine. The episode also celebrates the 20th anniversary of the American College of Lifestyle Medicine, discusses the impact of lifestyle on health, and explores the six pillars of lifestyle medicine: sleep, social connectivity, avoidance of harmful substances, stress management, physical fitness, and nutrition. Dr. Kasper emphasizes the need for a shift towards lifestyle medicine to prevent and manage chronic diseases effectively.
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00:00 The Big Question: Why Pills Over Lifestyle Changes?00:35 Introducing Healthy Looks Great On You Podcast00:46 The Transformative Journey of Dr. Vickie Petz Kasper01:47 Diving Into Lifestyle Medicine02:59 The Stark Reality of Chronic Diseases and Healthcare Costs04:35 A Glimpse Into Medical Education and Its Shortcomings07:27 The Modern Doctor's Dilemma: Internet Diagnosis and Overbooked Schedules14:28 Exploring the Six Pillars of Lifestyle Medicine15:04 The Importance of Sleep and Social Connections17:10 Addressing Harmful Substances and Stress Management19:21 Physical Fitness and Nutrition: The Final Pillars21:20 Closing Thoughts: The Challenge and Reward of Lifestyle Changes

6 Things to Lower Your Risk of Breast Cancer

Lowering Your Risk for Breast Cancer: Insights and Strategies
In this episode of 'Healthy Looks Great On You,' host Dr. Vickie Petz Kasper, a former obstetrician gynecologist turned lifestyle medicine advocate, discusses the prevalence and risk factors of breast cancer, emphasizing its substantial impact on women globally. With breast cancer being the most frequently diagnosed cancer worldwide and a leading cause of cancer death among women, the episode sheds light on various aspects including the higher occurrence in older women, the importance of lifestyle factors alongside genetic predispositions, and misconceptions about risk factors. Dr. Petz Kasper also breaks down complex medical terms and concepts for easier understanding. The core of the episode focuses on six lifestyle adjustments that can potentially lower the risk of breast cancer, ranging from breastfeeding and alcohol consumption to diet changes and physical activity. Additionally, it touches on the importance of weight management and diet in reducing risk. The episode also navigates the role of hormone therapy and hormone contraception in relation to breast cancer risk, aiming to provide a comprehensive guide on prevention strategies. The information is presented as educational and encourages listeners to maintain follow-ups with healthcare providers.
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00:00 Understanding Breast Cancer: Statistics and Risks00:24 Meet Your Host: A Journey from OB-GYN to Lifestyle Medicine04:33 Mini Medical School: Demystifying Breast Cancer09:05 Risk Factors Beyond Your Control10:11 Six Ways to Lower Your Risk for Breast Cancer15:47 Diving Deeper: The Impact of Diet and Lifestyle20:32 Conclusion: Empowerment Through Knowledge

'Tis the season to be sneezing

Seasonal Allergies: Immune System Battles and Lifestyle Medicine Solutions
In Episode 118 of 'Healthy Looks Great On You', host Dr. Vickie Petz Kasper explores the theme of seasonal allergies and the immune system. The episode delves into the high prevalence of allergies, detailing symptoms, the economic and health costs involved, and the biology behind allergic reactions. Dr. Kasper contrasts seasonal allergies with perennial allergies, discussing the impact of regional flora on allergy patterns. The podcast further discusses the role of the immune system in allergies, offering insights into lymphoid organs and the production of antibodies. The episode then transitions into lifestyle medicine, examining the relationship between allergies and lifestyle choices, including exercise, stress management, and diet. Dr. Kasper emphasizes the importance of understanding allergies from a medical standpoint and presents practical advice on managing symptoms, the potential of allergy shots, and the significance of dietary choices in mitigating allergic reactions. Additionally, the episode underscores the necessity of distinguishing allergies from infections like colds or COVID-19 and touches on the broader implications of allergic conditions on mental health and cognitive function.
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00:00 Welcome to Allergy Season: Understanding the Yellow Tint00:22 Meet Dr. Vickie Petz Kasper: From OB-GYN to Lifestyle Medicine01:15 Diving Into Seasonal Allergies: Symptoms and Suffering05:29 The Immune System 101: A Mini Medical School Session06:40 Allergy Anatomy: Exploring the Lymphoid Organs11:16 The Physiology of Allergies: How Your Body Reacts14:07 Identifying and Managing Allergies: From Symptoms to Solutions22:40 Lifestyle Medicine and Allergies: Exercise, Stress, and Diet25:44 Nutrition's Role in Allergy Management: A Deep Dive29:48 Closing Thoughts: The Importance of Medical Advice

Questions and answers about menopause and hormone therapy

Navigating Menopause: Myths, Medicine, and Lifestyle Choices
Hosted by Dr. Vickie Petz Kasper, 'Healthy Looks Great on You' delves into the complexities of menopause, debunking misconceptions and exploring symptoms, treatments, and lifestyle adjustments. Dr. Kasper, with her vast experience as an OB/GYN and her journey through health challenges, offers insights into the benefits of lifestyle medicine in preventing and treating diseases. The episode covers various facets of menopause, including hormonal changes, symptoms like hot flashes and mood swings, and the impact on women’s health post-menopause. It also touches on the concept of andropause in men. Dr. Kasper discusses the importance of diet, exercise, stress management, and social support in managing menopausal symptoms, alongside the pros and cons of hormone replacement therapy (HRT), guided by the latest research findings. The objective is to equip listeners with knowledge to make informed decisions about menopause management with their healthcare providers.
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00:00 Introduction to Menopause Misconceptions and Journey Ahead00:22 Dr. Vickie's Personal and Professional Journey01:15 Understanding Menopause: Symptoms and Experiences02:58 Navigating Perimenopause and Its Challenges04:23 Exploring Different Types of Menopause07:51 The Impact of Menopause on Health and Lifestyle12:45 Lifestyle Medicine and Coping Strategies for Menopause17:14 Addressing Men's Experience: Andropause18:11 Sexual Health and Pelvic Floor Function Post-Menopause23:28 The Science and Debate of Hormone Replacement Therapy33:59 Making Informed Decisions on Hormone Therapy36:11 Conclusion: Navigating Menopause with Knowledge

How to get started with group fitness without being intimidated

You might be surprised to learn that motivation doesn't get you very far when it comes to fitness. Learn how to get started with group fitness without being intimidated. The more you do, the more you'll want to do. Get fit and get healthy, because healthy looks great on you. 
Recommended reading: Atomic Habits

Learn the secret to reading a food nutrition label

Don't be fooled by marketing gimmicks. Learn the secret to reading a food nutrition label. It's important to understand food labels so you can make healthy choices. There's a little bit of history, and a little bit of science in this episode. Whole foods are the key to nutrients that impact health. Read a label like a pro and know how to interpret nutrition facts, ingredient lists, and all those claims on the front of the package. Then you'll go to the grocery store ready to make informed choices and not be confused by misleading claims. 
Episode 115: Mastering Food Labels for Better Health
In this episode of 'Healthy Looks Great On You', Dr. Vickie Petz Kasper dives into the intricacies of reading food labels, providing listeners with the knowledge to become savvy shoppers. She shares her personal journey from a board-certified obstetrician-gynecologist to a lifestyle medicine advocate after experiencing health issues. She emphasizes the importance of a plant-based diet, informed by the recommendations of the American College of Lifestyle Medicine and other health organizations, highlighting the benefits of a Mediterranean diet. Dr. Kasper discusses the history and evolution of food labeling regulations in the U.S., introduced by the FDA to help consumers make informed choices. She breaks down the standardized Nutrition Facts Panel, updated in 2016, and teaches how to interpret serving sizes, calories, and the percent daily values of nutrients, adhering to the '5-20 rule'. The episode also covers the misleading nature of front package labeling and how to scrutinize ingredient lists, ultimately guiding listeners to make healthier food choices. Dr. Kasper concludes with practical advice on navigating grocery store aisles, debunking common marketing gimmicks, and choosing foods that truly benefit one’s health.
00:00 Decoding Food Labels: A Guide to Healthy Eating00:22 Meet Dr. Vickie Petz Kasper: From OB-GYN to Lifestyle Medicine Advocate00:50 The Power of Lifestyle Medicine: Preventing, Treating, and Reversing Disease01:12 The Basics of Reading Food Labels01:36 Understanding Food Processing and Its Impact on Nutrition02:54 The Importance of Eating a Variety of Whole Foods04:05 A Brief History of Food Labeling Regulations06:50 Navigating the Nutrition Facts Panel and Ingredient List07:54 Deciphering Front Package Labeling and Marketing Claims24:31 Practical Tips for Smart Grocery Shopping25:17 Closing Remarks and Disclaimer

How to prevent and reverse type 2 diabetes

Reversing Diabetes with Lifestyle Medicine
In episode 114 of the 'Healthy Looks Great On You' podcast, titled 'Reversing Diabetes,' Dr. Vickie Petz Kasper introduces listeners to the critical issue of diabetes—specifically, type 2 diabetes—that is affecting millions of Americans, many of whom are undiagnosed. Dr. Kasper shares her personal experience with diabetes following high doses of prednisone and how it led her to discover the benefits of lifestyle medicine. The podcast delves into the causes, risk factors, and long-term effects of diabetes on health, including its link to conditions like dementia, kidney failure, and heart disease, while emphasizing that prediabetes serves as a wake-up call for prevention. Key topics include the significance of understanding glucose metabolism and insulin's role, the impact of lifestyle factors such as diet, physical activity, and sleep on diabetes management, and the relationship between diabetes and other health risks like obesity, family history, and stress. Dr. Kasper encourages adopting a whole-food, plant-based diet, increasing physical activity, and managing other lifestyle factors to not only prevent but potentially reverse diabetes, highlighting the power of lifestyle medicine in combating this pervasive disease. The podcast concludes with reminders that lifestyle changes are crucial and encourages listeners to subscribe for more insights on health and wellness.
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00:00 The Alarming Reality of Diabetes in America00:36 Meet Your Host: A Journey from OB-GYN to Lifestyle Medicine01:32 Understanding Diabetes: Types, Symptoms, and Risks06:31 The Science of Sugar: How Our Bodies Process Glucose10:09 Turning the Tide: Preventing and Reversing Diabetes13:30 Dietary Do's and Don'ts for Diabetes Management23:17 Exercise, Sleep, and Stress: The Other Pillars of Diabetes Control31:28 Final Thoughts: Taking Control of Your Health