Healthy Looks Great on You

How to fall back to sleep

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. 
 

Lifestyle Health: Adventure Travel

 
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.
 

Is napping good or bad?

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 Sleep Medicine

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! 👋), and legumes are your sleep BFFs
It’s time to skip the gimmicks and eat your way to better rest. Because better sleep means better health—and healthy looks great on you.
Free resource: 3 Simple Strategies to Sleep Better Tonight

Sleep vs. Gut: Who’s to Blame?

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

Healthy Habits: 7 Reasons You Keep Starting Over

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?🎧 Listen now—and check out the 7-Day Kickstart to Lose Belly Fat & Build Healthy Habits to take your first step today.
Because healthy looks great on you.

Gut-Brain Connection: More than a feeling

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.
👉 Don’t forget to download my Pantry Guide and check out my Kickstart to Healthy Habits 7-day mini-course to start healing your gut-brain axis naturally.

Healthy Body Image: FITT by Design

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:📍 Recognize the root of distorted thinking📍 Reclaim the lens of truth📍 Reset your mind through repetition📍 Rebuild your body with purpose📍 Reframe your self-worth outside of appearance
This conversation is especially powerful for women navigating midlife, identity shifts, and a culture that constantly sells body dissatisfaction. Let’s ditch the shame and choose strategy.
Enroll in Healthy Habits Kickstart to Lose Belly Fat and Live Healthier
https://healthylooksgreatonyou.com/kickstart-to-healthy-habits-in-7-days/
Learn more about Lisa Michelle and FITT by design
https://www.lisamichellejones.com/
 

Prebiotics, Probiotics and Antibiotics: Immediate Impact

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!
🎧 Listen to Episode 176 now!
And, if you’re ready to go further, join my 7-day Prescription for Change mini-course. 
For only $47, you’ll get simple, science-backed daily habits delivered directly to your Inbox. I’ll walk you through building momentum, restoring balance, and the steps to take to start loving your body again.
👉 Kickstart Because healthy starts from the inside—and looks great on you. ❤️
RESOURCES:
Gut Health
How to read a nutrition label
How to avoid being fooled by marketing tricks
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Kickstart - 7 Days to bust belly fat ($47)

Gut health - meet the bugs living inside

You Are What Your Microbes Eat: Gut Health 101This 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:
🧬 The Stanford twin study on plant-based diets
🦠 Good gut bugs (like Mitzi Nitzi, Mama Bif, and Lactobacillus)
🔥 Bad bugs (hello, C. Diff and Bilophila!)
🍽️ What to eat to feed the good ones and starve the bad ones
💤 The surprising link between gut health and sleep
🎁 Free resource: Pantry Guide for Gut Health
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