Grandparent’s Guide

by Dr. Vickie | Oct 30, 2026 | healthy aging, Lifestyle Medicine

October 30, 2026

Episode 250: Grandparents Guide

A lot has changed since you brought your bundle of joy home from the hospital. Learn how you can keep babies safe.

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Grandparent’s Guide to Keeping Babies Safe

What You’ll Learn

Meeting a new grand baby this Thanksgiving? A lot has changed since we brought our own bundles of joy home, and this episode will catch you up.

From back-to-sleep to “please don’t kiss the baby,” I share what we know now that we didn’t know in the ’80s, plus a few stories from my own family (including one Thanksgiving with my in-laws I’ll never forget).

You’ll learn:

The ABCs of safe sleep, and why SIDS rates have dropped by about 70%
Why you can’t spoil a newborn, so hold away
Why kisses belong on top of the head for the first couple of months
What this year’s early flu season means for babies
Which vaccines grandparents can get, including RSV and Tdap, and why timing matters before you meet the baby
Why the flu shot still matters, even with a mutated strain.

Grandmother to grandmother: our job is to support, not decide. Pull up the rocking chair and let’s love these babies well.

This episode is for general information only and isn’t medical advice. Talk with your doctor or pharmacist about which vaccines are right for you.

If this episode has given you a better understanding of the science behind the time change, would you please go to Apple podcast and leave a review?

This episode is for informational and educational purposes only and isn’t a substitute for medical advice. Talk to your doctor before making changes based on this information.

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What it truly means to be healthy with Dr. Alan Rozanski

by Dr. Vickie | Oct 16, 2026 | Lifestyle Medicine

October 16, 2026

Episode 249: What it Truly Means to be Healthy

What does it really mean to be healthy?

Preventive cardiologist and lifestyle medicine physician, Dr. Alan Rozansky offers a fresh answer:

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What You’ll Lear

HEALTH IS VITALITY

In this episode, I sit down with Dr. Alan Rozanski, a nationally recognized expert in preventive cardiology who is also trained in health psychology, behavioral medicine, and lifestyle medicine. Instead of defining health as the absence of disease, Dr. Rozanski defines it as vitality, that inner sense of feeling alive and energetic. When your vitality dips, it’s a signal to look at his “vitality map,” six evidence-based domains of health: physical, cognitive, emotional, social, sense of purpose, and how you handle stress.

We talk about:

The power of the first step. Why walking just 5 minutes a day matters, what the UK Biobank data shows about short bursts of activity, and how small consistent habits change your identity.
Avoiding the overhaul trap. Why trying to change everything at once after a health scare sets you up for failure.
Purpose and longevity. How a strong sense of purpose is linked to longer life, less heart disease, and lower dementia risk.
Can you become more optimistic? Why optimism is partly inherited but can be built, starting with “small optimism.”
Social connection. Why friendships need intentional upkeep, why it’s never too late to reconnect, and how online community can become a real lifeline.
Overcoming inertia. Giving yourself permission to feel what you feel, starting with movement, and knowing when to reach out for help.
Resistance training. Why muscle care is the most overlooked part of healthy aging, plus simple ways to fit it into your day.

Whether you’re feeling stuck or looking for a new way to think about longevity, this conversation offers practical, hopeful steps you can start today.

🩺CONNECT WITH DR. ALAN ROZANSKI Website: https://alanrozanski.com/ Newsletter, including his free 12-part series on optimism: https://alanrozanski.com/newsletter/

https://www.linkedin.com/in/alanrozanski/

DISCLAIMER

This episode is for informational and educational purposes only and isn’t a substitute for medical advice. Talk to your doctor before making changes based on this information.

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What is all the fuss about the time change?

by Dr. Vickie | Oct 10, 2026 | Lifestyle Medicine

October 10, 2026

Episode 248: What is all the fuss about the time change?

Some people prefer permanent Daylight Saving Time, others want permanent Standard Time, and some want to just leave it like it is – switching back and forth twice a year.

But this goes beyond personal preference. The data might change your mind.

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Daylight Saving Time vs. Standard Time

What You’ll Learn

The debate is over a century old:

in 1918, Woodrow Wilson signed a federal law that created Daylight Saving Time. It was called, the Standard Time Act. No wonder we are so confused!

It lasted a year and then it was repealed because the farmers hated it.

The goal was to save fuel during WW1 and it was reintroduced during WW2 as War Time. But studies show that the energy savings barely even register.

In 1974, they tried permanent Daylight Saving Time, but reports of children getting killed while going to school in the dark made it immediately unpopular and we went back to changing the time twice a year.

Switching the clocks is the worst option.

Fatal car crashes increase by 6% when we spring forward into DST.

Physical health: There is a “spring spike” in heart attacks with a 24% increase when we switch to DST, but that doesn’t happen when we “fall back.”

Mental health: One study showed an increase in suicide and fatal substance abuse overdose when we switch to DST.

Economic cost: The estimated cost of switching to Daylight Saving Time is $300 million dollars

Advantages of Permanent Standard Tme:

A study done at Stanford University estimated that obesity could be reduced by 2.6 million cases and strokes reduced by 300,ooo.

Advantages of Permanent Daylight Saving Time:

More sunshine in the evening, which is beneficial for outdoor sports like tennis and golf.

Less deer/vehicle collisions, which kill 440 people per year with a price tag of $10 billion.

For health and happiness Permanent Standard Time makes the most sense.

It better aligns with our Circadian rhythm resulting in better sleep and better health. It is endorsed by sleep experts, including the American Academy of Sleep Medicine.

Switching back and forth is the worst option.

Tips for making the change this fall

1. Get morning sunlight.

2. Try to make the change gradually, adjusting your schedule by 15 minutes a few days before November 1st.

3. Avoid napping, or at least keep it short.

If this episode has given you a better understanding of the science behind the time change, would you please go to Apple podcast and leave a review?

This episode is for informational and educational purposes only and isn’t a substitute for medical advice. Talk to your doctor before making changes based on this information.

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All information associated with this website is for informational and educational purposes only and is not meant to be a substitute for medical advice.

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The Reasons You Can’t Sleep

by Dr. Vickie | Oct 2, 2026 | Sleep

October 1, 2026

Episode 247: The Reasons You Can’t Sleep

You’ve tried everything, but nothing has worked. In this special masterclass episode, Dr. Vickie shares the framework behind her “Six Surprising Reasons You Can’t Sleep,” including her own story of ignoring rest until it caught up with her in a big way.

After 20 years practicing obstetrics and gynecology, delivering 5,000 babies at all hours of the day and night, Dr. Vickie thought she understood sleep deprivation. But it wasn’t until she landed on the other side of the sheets, as a very sick patient, that she learned just how much she’d been neglecting the one part of her health she’d overlooked all along.

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The Reasons You Can’t Sleep

What You’ll Learn

Surprise #1 Light. Light is the single most powerful influence on melatonin, your sleep hormone. Dr. Vickie explains the path light takes from your eyes to your brain’s internal clock, and the simple morning and evening habits that keep that signal working for you instead of against you.

Surprise #2 Your schedule. Your body runs on an internal clock that thrives on consistency. Dr. Vickie breaks down what’s supposed to happen to your body overnight, and how to build a wind-down routine that actually resets your rhythm.

Surprise #3 Your diet. Sleep and appetite hormones are deeply connected, and gut health plays a bigger role in sleep than most people realize. Dr. Vickie explains the timing and composition of meals that support (rather than sabotage) a good night’s rest.

Surprise #4 Substances. Caffeine and alcohol both affect sleep quality in ways that go far beyond keeping you awake, including how they quietly rob you of the deep, restorative stages of sleep you need most.

Surprise #5 Your bedroom. Your bedroom should be signaling “time to sleep” to your brain, but for many people, it signals anxiety instead. Dr. Vickie shares how to turn your space into a true sleep sanctuary.

Surprise #6 Stress. Stress puts your nervous system on high alert, which is the opposite of what your body needs at bedtime. Dr. Vickie shares practical ways to calm both body and mind before you turn off the lights.

Ready for More?

No magic wands, no medications required, just a clear framework you can start using tonight. But if you’ve tried sleep hygiene on your own and it hasn’t stuck, you don’t have to figure it out alone.

Doors to the Healthy Looks Great On You Lab are open now through October 6th.

This quarter, we’re spending three months going deep on sleep. You’ll learn small daily habits that build a lifetime of better sleep and better health.

👉 Join for the quarter ($55) or the year ($200)

This episode is for informational and educational purposes only and isn’t a substitute for medical advice. Talk to your doctor before making changes based on this information.

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All information associated with this website is for informational and educational purposes only and is not meant to be a substitute for medical advice.

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How Do I Turn Off My Mind and Sleep?

by Dr. Vickie | Sep 25, 2026 | Sleep

September 25, 2026

Episode 246: How Do I Turn Off My Mind and Sleep?

Your head hits the pillow, and your brain decides to start working overtime: replaying the conversation you should have handled differently, rehearsing tomorrow’s to-do list, worrying about things that were fine five minutes ago. If this sounds familiar, you’re not alone, and more importantly, there’s something you can actually do about it.

In this episode, Dr. Vickie tackles racing thoughts at bedtime. She explains why they happen, and how to actually turn them off instead of just trying harder to ignore them.

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Turn Off Spinning Thoughts and Sleep

What You’ll Learn

Your brain is turning your bed into a movie set. When you don’t have time during the day to process your thoughts, nighttime becomes think time. And think time triggers adrenaline and cortisol, the exact opposite of what your body needs to fall asleep. Over time, your brain starts associating the bed itself with stress instead of rest.

Mental clutter needs somewhere to go, just not your pillow. Dr. Vickie shares two practical strategies: setting aside time during the day to journal and clear your head before bedtime, and interrupting repetitive thought loops before they turn into well-worn neural pathways your brain defaults to every night.

There’s a real technique for racing thoughts, and it’s not counting sheep. Dr. Vickie introduces cognitive shuffling, developed by Canadian researcher Dr. Luc Beaudoin. This method mimics the fragmented, random thinking your brain naturally does right before sleep, tricking your mind out of its logical thought loop and into sleep mode.

Sometimes it’s not your thoughts at all. From an uncomfortable mattress to a partner who snores to the murder mystery you can’t put down, Dr. Vickie runs through the surprisingly long list of things that can keep you up at night, and why an occasional restless night is nothing to stress over.

Fixing sleep is rarely just one thing. Gut health, movement, physical and mental clutter, substances, hydration, and your beliefs about sleep all play a role. That is exactly why a single tip rarely solves the problem on its own.

Get the Free Guide

Ready to put tonight’s episode into practice? Grab Dr. Vickie’s free guide, 3 Simple Strategies to Sleep Smarter (plus a bonus sleep-friendly recipe built around real food sources of melatonin and magnesium.)

👉 healthylooksgreatonyou.com/sleep

And mark your calendar: doors to the Healthy Looks Great on You Lab open October 1st, with this quarter dedicated entirely to sleep. Get on the list above to be the first to know when enrollment opens.

This episode is for informational and educational purposes only and isn’t a substitute for medical advice. Talk to your doctor before making changes based on this information.

Stay Connected!

ALL Episodes

All information associated with this website is for informational and educational purposes only and is not meant to be a substitute for medical advice.

Please visit the Disclaimer; Conditions, Terms of Use to learn more. Privacy Policy