Healthy Looks Great on You

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. Resources (may contain affiliate links) WANT MORE ANSWERS? Click here to sign up for Menopause Answers and you'll get short videos by email.  Get all episodes by email, click here Oscillating fan Cooling sheets 00:00 Introduction to Menopause Misconceptions and Journey Ahead 00:22 Dr. Vickie's Personal and Professional Journey 01:15 Understanding Menopause: Symptoms and Experiences 02:58 Navigating Perimenopause and Its Challenges 04:23 Exploring Different Types of Menopause 07:51 The Impact of Menopause on Health and Lifestyle 12:45 Lifestyle Medicine and Coping Strategies for Menopause 17:14 Addressing Men's Experience: Andropause 18:11 Sexual Health and Pelvic Floor Function Post-Menopause 23:28 The Science and Debate of Hormone Replacement Therapy 33:59 Making Informed Decisions on Hormone Therapy 36:11 Conclusion: Navigating Menopause with Knowledge

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

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 Eating 00:22 Meet Dr. Vickie Petz Kasper: From OB-GYN to Lifestyle Medicine Advocate 00:50 The Power of Lifestyle Medicine: Preventing, Treating, and Reversing Disease 01:12 The Basics of Reading Food Labels 01:36 Understanding Food Processing and Its Impact on Nutrition 02:54 The Importance of Eating a Variety of Whole Foods 04:05 A Brief History of Food Labeling Regulations 06:50 Navigating the Nutrition Facts Panel and Ingredient List 07:54 Deciphering Front Package Labeling and Marketing Claims 24:31 Practical Tips for Smart Grocery Shopping 25:17 Closing Remarks and Disclaimer

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. RESOURCES (may contain affiliate links): ALL EPISODES 7-Day Prescription for Change - sign up to receive podcasts by email How Not to Die by Michael Gregor How Not to Die Cookbook  Blood sugar monitor 00:00 The Alarming Reality of Diabetes in America 00:36 Meet Your Host: A Journey from OB-GYN to Lifestyle Medicine 01:32 Understanding Diabetes: Types, Symptoms, and Risks 06:31 The Science of Sugar: How Our Bodies Process Glucose 10:09 Turning the Tide: Preventing and Reversing Diabetes 13:30 Dietary Do's and Don'ts for Diabetes Management 23:17 Exercise, Sleep, and Stress: The Other Pillars of Diabetes Control 31:28 Final Thoughts: Taking Control of Your Health    

Chances are, you know someone with dementia. Whether you're the caregiver, or a friend of the family, or a friend of the patient, this episode is for you. You're going to learn about some resources that you did not even know existed that can help you keep the home safe, keep the patient safe, or just minister to your friends.   ,   You're listening to Healthy Looks Great On You, a lifestyle medicine podcast. I'm your host, Dr. Vickie Petz Kasper. For two decades, I practiced as a board certified obstetrician gynecologist, navigating the intricate world of women's health. But life took an unexpected turn when my own health faltered.  Emerging on the other side, I discovered the transformative power of lifestyle medicine. And now I'm on a mission to share its incredible benefits with you.  So buckle up because we're going on a journey to our own mini medical school. Where you'll learn how lifestyle medicine can help prevent, treat, and sometimes even reverse disease.   This is episode 113,  the Heartbreak of Caring for Someone with Dementia.  And today I have a very, very special guest. My guest today is Haley Buller. Haley lives in Illinois where she is an occupational therapist one of the areas that she specializes in is helping with patients who have dementia.    Welcome, Haley. I'm so glad you're here with me today. I can't wait to talk about caring for Alzheimer's patients and also caring for the caregiver. I think that's something you have quite a passion for.  Thanks for having me today. , yes, I am an occupational therapist, and I work in outpatient neuro. I, help run the outpatient portion of our dementia program here at our hospital.  That's great. So tell me exactly what you do if someone has dementia and they come to your clinic. You're doing an evaluation to make sure that they're safe in the home and that they can age in place, right?  Yes. So our primary goal is to keep them at home as long as possible and to keep them as independent as possible. So we do an assessment as an OT. I'm mainly looking at their daily activities. Can they bathe, dress, take care of themselves at home, , function within their home and then making their home. a safe environment.  We also initially will always do a caregiver assessment. It's a caregiver burnout assessment to see how the caregiver is doing in their own life with dealing with caring for the patient.    So I think that is super important, and honestly, there is a void in that space. Caregivers are burned out. It's a lonely disease, isolating, and really just heartbreaking. So first of all, talk about what it looks like when people are burned out, and also what you can do about it, or even how you can prevent it.  So the main thing that I hear is loneliness,  especially if the caregiver is  caring for someone who is their spouse, because that's been their partner. They've been living life together for a long time, and then all of a sudden that person is still there, but who they are is gone. So a lot of caregivers are experiencing a deep loneliness because of this void that they have. That was once their partner.  A lot of times their friends  isolate them as well, and that's always unintentional, but we see  people not being invited to things because  it's a lot of work to get out of the house or people stop coming over because maybe they don't know what to say.   That's a really good point and I think it's important for us to talk about what friends can do. And you know, I think traditionally what we do is we take a meal, but we don't stay and eat. Or we send a card, but we don't have a conversation. And so there are multiple opportunities for people to minister to their friends who are dealing with this by just being there for them. Not calling and saying, Hey, if there's anything I can ever do, give me a call, but truly continuing to do life with them.  Yes. So there are two different approaches to look at this. And one is being there with them in the home. So just going over, this is so important for the patient as well, that you can listen to their stories, even if those stories aren't making sense, just being in their world, giving them, , some friendship and some companionship that also may allow the caregiver to have some time to themselves, some time to not listen to those stories that they've heard several times. ,  but just to give a little reprieve. The other thing you can do is to take them out. So if they have someone else who can give them an hour off, ask them to go to lunch, or like you said, take lunch and then also stay.    So you brought up the stories and living in their world. One time I heard someone say, fall with them. Don't try to prevent them from falling, but fall with them. Because I think the tendency is to sort of correct when someone tells something that's not true, or if they're trying to tell a story that's really not plausible.   And you want to say, no, no, you're at home, you're not at the store, or whatever. And so, can you talk a little bit about that?  This is an area that I am so passionate about. Whether someone has a cognitive disability or a physical disability, as we age, the one thing that's in common with all human nature is we want to preserve our dignity. We want to still be ourselves and we want to have something to give. So the thing we want to avoid doing is correcting, ,  to make someone feel belittled because  early on, especially in the diseases, , of dementia and Alzheimer's,  they're a little bit aware that something is going on. They have some awareness that they have this diagnosis, that their memory or their functions are slipping. And so they want to hang on to who they are and their dignity.   It's interesting that you would say that because yesterday I was in Bible study and we were studying 1 Timothy and how to take care of widows and one of the things that it said is that you need to meet their needs. And I spoke up and said one of their needs is to have purpose. But how do you see that playing out in a practical way with patients who have dementia?  It really depends on the stage. So early on,  people want to still have something to offer. So even asking advice when maybe that advice you take lightly is so important or things that they've always worked on or that they're an expert in. So take someone who  you mentioned Bible study, you know, knows the Bible well, continuing to ask them about those things. Hey, tell me what you think this verse means, or tell me what, uh, you know, about the story of David. And just asking them a thing that they're an expert in so that they still feel like they have something to contribute  Later on that looks a little different because communication is different. So, even a stuffed animal or a baby doll later on, it might look like giving that to them and making them responsible for that or a puzzle or just something to hold so that this is what I want you to keep up with for today. Anything to do with their hands can be helpful.    That's beautiful. And I know that your grandmother had a sister who had Alzheimer's and she would go and visit her in the nursing home and just sing hymns to her sister. And her sister really couldn't do anything else, but when she started singing those hymns, she would join in. And I think that's just a beautiful way to connect with someone.  It's amazing. Just as a side note in my experience,  I have seen people sing hymns  and pray long after I thought that they shouldn't be able to anymore. And it's really a beautiful thing to see and hear.   It is. I feel like they're just reaching deep into the recesses of their mind and the things that are deep in their soul and it's really touching. But let's talk about home safety. I mean, we can't ignore the fact that sometimes people don't need to be driving or if they're at risk for falling in the home. How do you go about evaluating home safety?  Sometimes I will go into the home. , the first thing I always do with patients is to talk about,  or with caregivers rather, is to always talk about the unsafe things in the home. So we start at that very top level of guns, knives, what could be weaponized in the home. Even if you're not to a point where you think that the, the patient, will use those inappropriately start early, get a safe, get them out of the house. Whatever has to be done.  The 2nd thing we would look at would be things.  That are a fall hazard, so simplifying the layout of the house, what furniture can be  moved to make a walkway wider. If the person shuffles their feet, making sure we pull up throw rugs.  , as a side note, and I think someone mentioned this in a comment on the Facebook post,  sometimes throw rugs can  seem like a black hole. So any kind of surface change can really throw someone off. So the less, , The less surface changes throughout the home, the easier it's going to be for that person to navigate, , the floors.   The problem is people love their throw rugs. People never want to get rid of throw rugs, right?  That's right. You, , mentioned my grandmother earlier. , I tried to simplify her home at one point in time. And the next time I went over, she had a throw rug on top of a throw rug. So you just never know, but we can do our best.    Another thing I want to mention is a lot of. dementia and Alzheimer's patients have visual perceptual issues. So some kind of visual perceptual deficit, whether that be, , a visual scanning. So just being able to look, think of your pantry shelf. Can you look back and forth across the shelf and find what you're looking for? , it can also be a depth perception, , or something like a visual memory.  Something that can help is again to declutter. So if you're looking in a drawer, only putting what is necessary and maybe that top drawer so that they can find things more easily, you can also do a high contrast background. So making sure there's a, if it's a white object, putting it on a dark background, Or vice versa,   Wow,

SHOW NOTES: Save the Brain: Lifestyle Medicine and Dementia Prevention In this episode of 'Healthy Looks Great On You,' Dr. Vickie Petz Kasper delves into the critical issue of dementia, a condition affecting millions worldwide. She emphasizes the importance of early detection and lifestyle changes in preventing and managing dementia, including Alzheimer's disease. Dr. Petz Kasper, drawing from her transformation through lifestyle medicine, shares the potential of exercise, restorative sleep, and dietary modifications like the MIND diet in preventing up to 40% of dementia cases. She highlights the dire need for social awareness around dementia, which currently impacts over six million Americans, with rates doubling over the past 20 years. The episode also dismantles misconceptions surrounding dementia, informs on recognizing early symptoms, and underlines the significance of modifications like hearing aids and engaging in regular physical activity. Moreover, it offers a deep dive into the evidence-supported MIND and Mediterranean diets and their role in neurodegenerative delay, alongside strategies for stress management, enhancing sleep quality, and fostering social connections to bolster brain health. 00:00 The Shocking Truth About Dementia Prevention 00:38 Welcome to Healthy Looks Great On You! 01:29 Understanding Dementia: More Than Just Memory Loss 03:24 Breaking the Stigma: It's Time to Talk About Dementia 07:04 The Science Behind Dementia: Types and Causes 14:59 Lifestyle Changes: The Key to Preventing Dementia 15:17 The MIND Diet: Your Brain's Best Friend 22:49 Exercise and Other Pillars of a Healthy Brain 25:56 The Don'ts: Avoiding Risk Factors for Dementia 28:02 Final Thoughts and Caregiver Support RESOURCES (may contain affiliate links) Previous episodes on high blood pressure, cutting out tobacco and alcohol, stress management and more can be found HERE To download card, MIND diet and MIND diet checklist, subscribe to emails HERE. You'll get weekly emails, plus 7-Day Prescription for Change. Next week's podcast episode is for caregivers and will include all downloads.  How Not to Die by Michael Gregor How Not to Die Cookbook  How Not to Diet by Michael Gregor Smoothie Blender Black Bean Brownie Recipe TRANSCRIPT: Did you know that lifestyle modifications such as exercise and restorative sleep and controlling blood pressure can prevent up to 40 percent of dementia cases in the world? Dementia is one of the most dreaded diagnoses, along with cancer. And just think, breast cancer and prostate cancer can be treated if caught early. But listen, it is just as important to treat and prevent dementia. Save your brain! Now is the time to make changes that may prevent the development of this terrible disease., , You're listening to Healthy Looks Great On You, a lifestyle medicine podcast. I'm your host, Dr. Vickie Petz Kasper. For two decades, I practiced as a board certified obstetrician gynecologist, navigating the intricate world of women's health. But life took an unexpected turn when my own health faltered. Emerging on the other side, I discovered the transformative power of lifestyle medicine. Now, I'm on a mission to share its incredible benefits with you, so buckle up because we are embarking on a journey to our very own mini medical school, where you'll learn how lifestyle medicine can help prevent, treat, and sometimes even reverse disease. This is episode 112, Save the Brain. When someone is diagnosed with dementia, it doesn't just affect the patient, but the caregivers and the entire family as well. It's likely you know someone with dementia because 1 in 3 seniors has been diagnosed with this. And when people think of dementia, they think about memory loss. But it's really much more than that.  It's also fatal resulting in the death of more people than breast and prostate cancer combined. In fact, it's the seventh leading cause of death in the United States. And do you think it seems like more and more people have dementia? Well, it's true. Over the last 20 years, deaths from dementia have doubled. By contrast, death from heart disease, which by the way is still the number one killer, have decreased over that same period of time. If you or a loved one is experiencing symptoms of dementia, don't feel alone. Right now, more than six million Americans have been diagnosed with dementia. And the numbers are rising sharply. About 33 percent of people over the age of 85 have some form of dementia. It's not part of the normal aging process and it doesn't affect everyone, but it is more common. Back in the old days, people said, they're just getting senile, but now we know so much more. 10 percent of the people over the age of 65 have symptoms of cognitive decline. Progress is slow and affects different people differently. Most people with dementia over the age of 65 live 4 to 8 years, but others live as long as 20. Typically, older people are affected, but not always. There are rare cases of early onset dementia that occur in midlife, which is particularly tragic, isn't it? But, people often don't seek treatment. Why do you think that is? Well, for one thing, there's a weird stigma associated with dementia. I mean, like, if your heart is failing, you'd tell your friends, right? But if your brain is failing, somehow that's embarrassing. But dementia is literally brain failure. Second, there's a misconception that nothing can be done. Ready for some good news? There is. While dementia cannot be cured, it is possible to slow progression. And prevention is also possible. And obviously, most important. How do you know if you're experiencing symptoms of dementia versus just being forgetful? Which can happen for a variety of reasons. Memory loss is a hallmark sign of dementia, but it's so much more. It's things like poor judgment. And this one is really dangerous, especially if people continue to drive. It can be dangerous in other situations as well. And I may or may not have a story about fireworks, catching a field on fire, and the fire department coming and, um, we really weren't sure who to blame, but we won't talk about that. Another symptom is confusion. People may think they're somewhere that they aren't. Or they may call people or their pets by the wrong name. And they may have trouble finding the word they need. Along with trouble writing. and understanding what they read. They may wander or get lost and have difficulty handling their finances, paying the bills and keeping up and writing checks. I mean, that's hard for everyone, but it can be so much worse if you're experiencing cognitive decline. Some people repeat the same question over and over. They may say, “When is my hair appointment?” And then five minutes later, “When is my hair appointment?” Sometimes they'll use unusual words to refer to familiar objects. Another key feature, which has only recently been brought to the forefront, is slowing down. People who used to walk really fast, suddenly walk slower. People who used to eat very fast, eat slower. And everyday tasks, like getting ready in the morning, take forever. Also, there can be a loss of interest in normal, everyday stuff. A change in appearance because the person may quit caring so much about their hygiene. For instance, someone who was meticulous about their hair suddenly quits brushing it. There can be hallucinations, delusions, or paranoia. A common one is, they took my money. And then they tell their friends and at first their friends don't notice that they're having problems and so they believe that someone took their money. Another thing is not caring about other people's feelings. They might say, “Look at that woman, she's ugly and her baby looks just like her.” That can be really embarrassing for the family members.  One thing that can help is to get little business cards that say, “Thank you for your patience. The person I am with has dementia.” I created a little template and I put a link in the show notes for you. Another thing that can happen is impulsiveness and this can be worse than a teenager. They may have trouble controlling their emotions and may experience a personality change. Someone who is usually really sweet may become mean and vice versa. They may have problems with balance or movement and this can be really dangerous because it can make them more likely to fall. And a lot of times the symptoms are not noticed by the person who has the cognitive decline but by their friends and family members. But nobody wants to talk about it. And that's unfortunate because this disease has a huge impact and it needs attention. Before I give you some good news about what can be done to prevent dementia or possibly even slow progression, we need to review some science. You didn't think you were getting out of mini medical school today, did you? First of all, what causes dementia? Well, that depends on the type. There are several different types of dementia, and the most common and most familiar is Alzheimer's. Now, pay attention closely. It's not Alzheimer's. It's AllTimer's. Well, that's a weirdly spelled word, isn't it? Turns out, it's somebody's name. A German man, to be exact. Alois Alzheimer was a psychiatrist who first described the disease in 1905. Good job. Think I would hate having my name associated with such a terrible disease. So if you insist on saying All Timers, I'll forgive you. Maybe. Not all dementia is Alzheimer's, but Alzheimer's is always dementia. Did I just hear you say, huh? Let me explain. Think of it this way. A poodle is a type of dog. And while all poodles are dogs, not all dogs are poodles. Got it? Alzheimer's is a type of dementia, but You're welcome. But not all dementia is Alzheimer's, there are other types. So what are the other types of dogs besides poodles? Well there are German Shepherds, Beagles, Dachshunds, oh wait, never mind, we were talking about types of dementia. But I hope that analogy helps you remember that not all dementia is

How could a woman feel overwhelming sadness when she ought to feel joy?  Trust me, that's the same question she's asking herself when it comes to postpartum depression, postpartum anxiety, or even the baby blues. Guilt is the  overarching emotion. If you are someone you love as a new mom or about to be, you're in the right place to learn more. Whether you're a parent, a grandparent, an aunt, uncle, or a friend. There's always something to learn.   You're listening to Healthy Looks Great On You, a lifestyle medicine podcast. I'm your host, Dr. Vickie Petz Kasper. This is episode 111, "When a bundle of joy makes you feel guilty about not feeling joy." You're going to step into the thoughts and emotions of new moms so you can better understand what they are going through. And how to help.    Congratulations! You just gave birth to the most beautiful baby on the entire planet and now he snuggles up to you and smiles, the birds sing, and everyone is blissfully happy.  Or, at least that's the script you had in your head. But then there's the reality. And it's not the pretty picture you envisioned, is it? Postpartum depression makes you feel guilty about not feeling happy. You want to be happy. You feel like you should be happy. But you're struggling. Struggling with juggling all the things that come with a newborn and now you're supposed to take care of yourself and the rest of your family.  On top of that, you're cramping, bleeding, trying to heal from stitches either in the most private area or on your belly, which still rolls over beside you in bed. And your breasts are so engorged they feel like they'll explode. Meanwhile, your grandmother's pastor comes to visit along with the neighbor you've only met once to, uh, you know, celebrate with you. Good grief, it's no wonder  postpartum depression overwhelms new moms. And that's just the physical stuff. We haven't even gotten to the effects of hormones yet.  One woman described it like this.  Postpartum depression is locking yourself in your house because you're afraid something bad will happen to you or your baby if you emerge. It's being a mom because you're obligated to and not because you want to. You want to want to, but you feel so disconnected and you don't know why.  Postpartum depression is being in bed all day with debilitating fatigue and lack of interest. It's isolating yourself from everyone and everything. You're merely existing. Surviving, but nothing beyond that. It's unexplainable, relentless sadness. It's not uttering a word to anyone all day because you have nothing to say. It robs you of what should be the best moments of your life.  Zero out of ten recommend.  Postpartum depression is serious and it affects 10 - 15 percent of women in the first year after giving birth.  The baby blues are much more common and experienced by 65 - 85 percent of women. What's the difference between postpartum depression and the baby blues? Well, both occur after delivery, but the blues are usually mild and go away pretty quickly. The onset is typically about 2 3 days after delivery. Peaks over the next few days and resolves within two weeks. During that period of time, it can look very similar to postpartum depression with regards to a down mood. As Elton John sang, I guess that's why they call it the blues. Also,  the inability to concentrate, and you can't stop crying. And insomnia, but I hate to even mention that because who sleeps with a newborn in the house anyway? You just slug through the day and don't enjoy that bundle of joy.  Sounds scary, doesn't it? It's actually very common to have big mood swings in that first week or two. Some people feel anger. Others describe debilitating fatigue. The baby blues are heavy, but the cloud usually lifts in a couple of weeks.  One woman described it like this. I cried every day in the shower at 4 p. m. when the sun went down. It was a terrible guilt I felt for being sad when I should have been rejoicing in the goodness of God. Lasted about a month.  And that's typical of the Baby Blues. They come, they go, and life moves on.  What can you do to get through the Baby Blues? Well, first of all, give yourself some grace. Your body has been through a lot. As much as possible, don't neglect taking care of yourself. You may think, but I don't even have time to eat, much less take care of me. I know, I know, but try to rest when you can. If your baby is sleeping and you can rest, do that instead of trying to get everything done around the house. Unless, of course, you're taking care of other kids, then encourage quiet play. And if someone offers to help, this isn't the time to be independent and tough. Let your church family bring meals, let grandparents take older kids places, and don't turn down offers to help from family or friends.  Try and have some protected time for yourself, even if it's just a long, hot shower. And remember, alcohol makes mood swings worse, so that doesn't solve anything.  If breastfeeding is a struggle, talk to your health care provider about a lactation consultant. Most hospitals and doctor's offices can provide resources. And connect with other new moms, preferably before you deliver.  And I'd also like to mention that there is a medication called Reglan, or metoclopramide, that is sometimes used to help with milk production. Just be cautious with it because it can worsen postpartum depression.  But most of all, don't beat yourself up. What you're feeling is common and will likely resolve if it's baby blues.  But what if it's more than that?  While the baby blues are pretty common, 1 to 2 out of 10 women experience postpartum depression. It's much more serious than the blues.  It's characterized by difficulty concentrating and trouble making decisions along with bad mood.  One of the hallmark signs is loss of interest in things that should bring pleasure. The medical term for that is anhedonia. Women with postpartum depression often feel worthless or experience excessive guilt. They may feel guilty about feeling depressed. Talk about a vicious cycle.  At the extreme end of the spectrum, new moms may feel like their newborn and their family are better off without them.  That can lead to thoughts about ending their own life. One woman shared this story: "Drowning. That's what it feels like. The waters are constantly rising and you can't breathe and you don't know who you are or why you are feeling the way you are. You're numb and also incredibly angry at the same time. I was just going through the motions of what I knew I was supposed to do, take care of my baby and family. But all I wanted to do was not exist anymore." If you or someone you know is experiencing thoughts of suicide, either go to the emergency room or call 9 8 8.  You can even text the number to get help. Again, that's 988, and it's not just for postpartum women. It's for anyone contemplating suicide.  Now, I know that anyone with a crib in the house has limited energy and time, so I'm going to keep mini medical school pretty brief today. But, let's talk about the hormonal withdrawal that really does a number on a new mom's body and mind. Just think about it. One day, you're carrying a little human inside your own body. It's uncomfortable during the day and  can significantly disrupt sleep at night.  Then one day, the little one makes her arrival and boom, you aren't pregnant anymore.  It's mind blowing to think about all that happens throughout pregnancy, delivery and the postpartum period.  Hormone levels fluctuate during pregnancy. And when the little bundle of screaming, peeing, pooping, eating, I mean, I mean joy arrives, estrogen and progesterone levels plummet.  Other hormone levels change too, including cortisol, which is the stress hormone, melatonin, the sleep hormone, oxytocin, which is the love hormone, and thyroid hormone, which affects the metabolism at every level.  Sleep is super important and those who struggle are more at risk for postpartum depression.    I have an episode about melatonin in sleep. I'll put a link in the show notes.   That big hormonal upheaval after delivery always happens. But  It doesn't always have the same effect on everyone. Some women are just more sensitive to abrupt changes in female hormone levels in the bloodstream.  And then there's the placenta. It releases placental corticotropin releasing hormone. And those levels have been correlated to postpartum depression too. And if that's not enough to start the downward slide, neurotransmitter levels can get out of whack too. The enzyme monoamine oxidase A in the brain metabolizes neurotransmitters like dopamine,  norepinephrine, and serotonin, all of which are associated with postpartum depression. And we really don't know why some women are more affected than others, but there are some known risk factors. If you struggled with PMS before you got pregnant, or had anxiety and depression before your pregnancy, or with a previous pregnancy, you're definitely at increased risk.   But even  if you've experienced postpartum depression before, it increases the risk, but it doesn't always happen, so that's the good news. There were times when I had patients who had really bad postpartum depression with one pregnancy. They didn't have it with the next, but they were so anxious that they were going to, that it almost looked the same.  Big stressors open the door for postpartum anxiety and depression, like a rocky marriage, financial strain, poor social support, or other disruptions like, say, a pandemic.  The prevalence of postpartum depression appears to be increasing with an uptick to almost 20 percent during the pandemic. Yeah, that one threw us all for a loop. It's not clear what other reasons are contributing to the rise, but we know that pre existing mental health issues are also on the rise, and they go hand in hand.  One brave woman shared this experience. "Severe sadness, loneliness, angry, and just so exhausted. I lost myself. I let myself an

 When should kids start eating healthy? The answer might surprise you.  We all know the rates of childhood obesity are increasing, along with the rates of childhood diabetes and fatty liver. Did you know the rate of childhood obesity has quadrupled in recent years?  But how do you get picky kids to eat their vegetables? What about Attention Deficit Disorder? Does diet affect that?  Learn more in my interview with Dr. Angela Black.  You're listening to "Healthy Looks Great On You," a lifestyle medicine podcast. I'm your host, Dr. Vickie Petz Kasper, and this is episode 110. What Should Kids Eat?  I'm so excited to introduce to you today my guest, Dr. Angela Black. Dr. Black is a board-certified pediatrician on a pathway to become board-certified in lifestyle medicine. She received her medical degree from the University of Texas Health Science Center in San Antonio and completed her pediatric residency in Miami, Florida. She currently practices in San Marcos, Texas and has a strong interest in promoting excellent nutrition for her patients. She recently discovered the subspecialty of lifestyle medicine and her long term goal is to shift her practice to a lifestyle medicine model and incorporate food as medicine to help families add more produce into their diet. She's also the host of a great podcast called "Eat Your Greens with Dr. Black." Welcome to the show, Dr. Black. I am so excited to have you here today, and I think we're going to have a really big challenge before us because there has been so much interest in the things you have to say.  Dr. Angela Black: Thank you so much, Dr. Vickie, for having me on "Healthy Looks Great On You." I'm really excited to Be here and talk to you today. And I was really impressed by your listeners,  questions that they had and, really appreciated some of their questions.  Dr. Vickie: Yeah, I think they're going to have to tune in to your podcast, I've listened to several episodes and I think my daughter subscribed and it's just very interesting and it covers a lot of topics and I'm not an expert on pediatrics, so we needed you here today.  Dr. Angela Black: Oh thank you. And  I hope people enjoy it. I hope they find it and, and like it. Dr. Vickie:  So I have to start out by telling people how we met. And that was at the Lifestyle Medicine Conference in Denver. And we literally just sat down at the table and had dinner together one evening and kind of hung out together the rest of the conference.   Dr. Angela Black:  I had met your hotel roommate. And basically I crashed your dinner with her. You guys were going into the restaurant to have dinner and I just invited myself along and we got to know each other and discovered how much we had in common.  Dr. Vickie: That's right, and that was awesome. I'm so glad you did that.  Well, I think I'd like to start out by talking about attention deficit disorder. There was so much interest in that on my Facebook page, and specifically about red dye, and there was a little bit of interest about autism as well. So, could you just start by outlining your approach to treating a patient who has ADD or ADHD?  Dr. Angela Black: Well, my approach has definitely evolved over the years, and I would like to just start by saying that there's a lot of misconception about what ADD or ADHD actually is.  It's been taken over a little bit in the pseudoscience community, the lay community as being not necessarily a real syndrome.  And it definitely is. There are patients whose brain, and if we want to get nerdy, we can talk about the prefrontal cortex and the areas of our brain that are involved in planning, organization,  maintaining attention, resisting impulses, things like that. And, definitely there are people,  both children and adults who just have a dysfunction of that part of their brain.  So, it is a real entity. It's not just bad parenting. It's not just too much TV. Definitely electronic media has its role in contributing to the development of it and the symptoms. So, just to start out by saying, it is a real entity.  I do treat it with medication. But my approach to doing that  has evolved over the years where we start out with an in-depth evaluation. We,  look at the symptoms in the home, we look at the symptoms at school, and in other settings. Can the family go to restaurants, or do they never get to go out and enjoy time in public settings because of the behavioral issues? The impulsivity that goes with ADHD, things like that. Can they go to church or their, or their local religious organization and participate? So we want to see that the symptoms occur in multiple settings. The symptoms need to have started before the age of seven. So we really want to make sure that the child meets the diagnostic criteria. And then we also want to see that they've been evaluated for learning disabilities, intellectual disabilities, other diagnosis that may be affecting their ability to  pay attention in class, and follow along. Because if it's a matter of not being able to understand the material and the child is bored because they just can't follow along, it's going to look like ADHD. They're not going to pay attention. They're going to be bored. They're going to get up out of their chair. So we want to make sure we're ruling out other diagnosis and really doing a good job that the child meets the diagnostic criteria. And then we talk about treatment, and that's either going to be pharmacologic medication or non pharmacologic, and both have their role.  Non-pharmacologic treatments definitely work best in the younger child. So we write a letter for the school and the parent can sit down with their educational team and develop what's called a 504 plan. 504 is under the Americans with Disabilities Act, and it applies to children with any diagnosis that affects their ability to participate and learn in the classroom setting that's not intellectual disability. So they may have Asthma; asthma would qualify for a 504 plan if the child has to have frequent absences or  has such a severe disease that they can't learn in the classroom and they need some change to their plan that would help them do that. So,  the parents will sit down with the educational team and develop a 504 plan so that the child has accommodations to their educational plan that help them reduce those impulses, maintain focus, stay on task. And that's individualized from child to child. There are some tips and tricks that we tell families that they can do at home, for instance, helping them get through homework time, things like that. And then when available, if we can get them in with a child psychologist who specializes in behavior to help the families develop a positive discipline plan to help reinforce the desired behaviors and minimize the undesired behaviors. But as we know, mental health care in this country is another health care crisis.  You know, accessing that is simply not  realistic for many people.  So that's all of the non- pharmacologic treatments. I do also talk about some dietary changes that we can make and I know that's what many of your listeners had questions about - the dietary recommendations. And then, when appropriate, we do prescribe medications. There are both stimulants and non stimulant medications available. Dr. Vickie:   You know, I think that's important to say because medications definitely have a place. And this can be a debilitating disease. It can make a child completely fail.  And medication can mean the difference between success and failure. But I think the frustration is the knee jerk response to prescribed medication rather than to either trial other things, or to do the thorough evaluation to see if medication really is necessary and if that's really the diagnosis. So I think that's the frustration, not just with the medication, but with the healthcare system in general.  Dr. Angela Black: Right, and unfortunately, it is faster, easier, more efficient to just write a prescription. Now, as you know, physicians don't get any, like I'm not selling the medication. I don't run a pharmacy. I don't get any financial incentive to prescribe medications. I do get some financial disincentive to do the right thing and really spend that time with the parents because unfortunately, insurance, especially Medicaid, just don't reimburse very well. And so the amount of time that it takes as a primary care physician to really sit down, have those conversations, explore what non-pharmacologic treatments are going to work and what accommodations the child might benefit from, that that's my time. That's not really being reimbursed very well by the third party payers. So there is actually a disincentive for me to practice medicine the best way. And it is true that with the high rates of physician burnout, many doctors just don't have the time, the energy to put into it. And it's just a lot easier to write a prescription. So it's not that they're, purposefully not practicing good medicine. It's the system is definitely, unfortunately weighted against primary care physicians. Dr. Vickie   Well, that brings up a good point, and I share that with my listeners often. It's not just the doctor, it's the patient too. As a patient, when you call, you want an appointment, and you want it soon because you've got an issue. And if the doctor is spending a lot of time with each of their patients, then it's going to take longer for you to get in and get an appointment. And then when you get there, you don't want to sit in the waiting room all day long while they talk to someone for an hour about lifestyle changes.  And I think that's why lifestyle medicine is really coming to the forefront, because it does need to be a subspecialty in and of itself because of the time constraint on other physicians and the shortage of primary care physicians.  Dr. Angela Black: Right. Exactly.   Dr. Vickie: So let's go back and talk about diabetes and fatty liver and childhood obesity. I love one of

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

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 7-Day Prescription for Change - sign up to receive podcasts by email Home BP monitor Flavor God Seasoning Download instructions for taking BP BP Log to download and print Cuff sizing 22-26 cm – small  27-34 cm adult sized  35-44 cm large  45-52 thigh cuff    00:00 Introduction to Hypertension: The Silent Killer 01:07 Understanding Blood Pressure: The Basics 02:26 The Importance of Knowing Your Numbers 07:57 Risk Factors for Hypertension: What You Can and Can't Control 09:17 The Physiology of Blood Pressure: A Mini Medical School Lesson 12:09 The Consequences of Hypertension: Why It Matters 14:16 Lifestyle Modifications for Hypertension Control 19:56 The Role of Diet in Managing Hypertension 21:43 Reducing Sodium Intake: A Key Strategy for Blood Pressure Control 22:48 Action Steps for Managing Hypertension 23:04 Conclusion: Your Health is in Your Hands

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 7-Day Prescription for Change - sign up to receive podcasts by email Instantpot Ninja Smoothie Blender Immersion blender for soups Crystalized ginger for nausea How Not to Die Cookbook  00:00 Introduction to Post-Op Nutrition 00:31 Understanding the Importance of Post-Op Nutrition 01:23 Common Post-Op Problems and How Nutrition Can Help 02:11 The Role of Hydration in Post-Op Recovery 09:37 The Science of Healing and Nutrition 12:40 The Role of Protein in Post-Op Healing 18:46 The Importance of Micronutrients in Healing 21:28 The Role of Diet in Blood Clotting and Healing 22:59 The Importance of Calories and Energy in Healing 25:13 Conclusion and Final Thoughts on Post-Op Nutrition  

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 Eating 00:44 The Confusion Around Eggs and the Western Diet 01:10 The Impact of the Standard American Diet 02:47 Personal Journey with Diet and Diabetes 06:06 The Importance of Nutrition Education in Medical Training 11:26 Understanding Macronutrients and Micronutrients 18:31 The Role of Fiber in Our Diet 20:12 The Benefits of a Plant-Based Diet 21:28 Practical Tips for Healthy Eating 23:20 Conclusion and Future Topics

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 Connectedness 00:41 The Deadly Epidemic of Loneliness 01:20 The Impact of Loneliness on Physical Health 02:06 The Increasing Rates of Loneliness 03:14 The Importance of Positive Relationships 03:56 The Role of Lifestyle Medicine in Addressing Loneliness 05:08 The Importance of Trust in Relationships 06:01 The Impact of Loneliness on Lifestyle Choices 06:04 The Physiological Effects of Loneliness 06:41 The Role of Oxytocin in Social Connections 10:14 Strategies to Improve Social Connections 12:12 The Role of Social Media in Social Connections 27:01 Conclusion: The Power of Social Connectedness

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 Addictions 00:53 Understanding Dopamine and Addiction 01:38 The Impact of Tobacco Addiction 05:46 The Consequences of Alcohol Addiction 11:54 The Role of Dopamine in Addiction 17:15 The Influence of Environment on Addiction 21:17 The Power of Recovery Programs 24:21 The Role of Medication in Addiction Treatment 32:19 Conclusion: The Journey to Recovery

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 Management 01:15 Understanding the Different Types of Stress 04:01 The Impact of Stress on Your Health 05:28 The Science Behind Stress: A Mini Medical School 06:17 The Role of the Autonomic Nervous System in Stress 10:53 The Consequences of Chronic Stress 13:04 Assessing Your Stress Level 13:37 Effective Coping Mechanisms for Stress 14:10 The Benefits of Writing and Other Creative Activities 16:42 The Power of Gratitude and Positive Thinking 18:02 The Importance of Breathing Techniques 19:16 The Role of Relationships and Spirituality in Stress Management 24:51 The Impact of Stress on Physical and Emotional Health 30:29 The Importance of an Action Plan for Stressful Situations 31:15 Conclusion: Managing Stress for a Healthier Life

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  Affordable running shoes for women  Fit bit  Apple watch  Peleton bike   Elliptical for home  Yoga mat  00:00 Introduction to Physical Fitness 00:49 Understanding Physical Fitness 01:07 The Importance of Exercise 01:46 The Current State of Physical Activity 02:32 Understanding Different Types of Exercise 03:08 The Benefits of Aerobic Exercise 04:48 The Impact of Exercise on Longevity 05:24 Understanding Exercise Intensity 07:15 The Benefits of Strength Training 08:09 The Importance of Balance Training 09:48 The Role of Flexibility in Fitness 10:24 Understanding Metabolism and Exercise 12:22 Creating an Exercise Prescription 14:05 The Dangers of a Sedentary Lifestyle 14:51 Setting Goals for Physical Fitness 15:56 Conclusion and Final Thoughts

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.   Sign up for 7-Day Prescription for Change Check out these products that can help you sleep (Amazon Affiliate links): Hatch alarm Lunya sleep mask Blue light glasses Herbal tea Foot warmer Ear plugs     00:00 Introduction to Sleep Problems 00:52 Understanding Insomnia 01:26 The Impact of Sleep on Health 02:41 The Cost of Sleep Deprivation 03:14 The Risks of Insomnia 09:33 The Science of Sleep 12:55 The Role of Light, Food, and Exercise in Sleep 19:32 Understanding the Physiology of Sleep 21:53 Lifestyle Changes for Better Sleep 25:00 Conclusion and Final Tips

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.