Maintaining Muscle Mass as You Age: Is Muscle Loss Inevitable?

Have you noticed it’s a little harder to get out of a chair… or your car… or maybe open a stubborn jar? You’re not imagining things. Muscle loss—known medically as sarcopenia—can begin as early as your 30s and accelerates with age. But here’s the good news: it’s not inevitable, and it’s certainly not too late to do something about it.

In this episode, we head to mini medical school to break down what sarcopenia is, why it happens, when it typically starts, and why it matters for your strength, balance, independence, and long-term health. We’ll talk hormones, protein (and why it’s not magic), anabolic resistance, and the real-life signs of muscle loss you may already recognize.

Most importantly, you’ll learn practical, evidence-based strategies to maintain—and even rebuild—muscle as you age through balanced nutrition, resistance training, and consistent movement. No extremes. No perfection. Just real-world habits that work.

Plus, I’m sharing details about the upcoming Healthy Looks Great on You Lab, a private community launching January 5th where we turn podcast knowledge into real-life results—together.

Aging is inevitable. Losing strength doesn’t have to be. And healthy?

Healthy Looks Great on You.

USDA Protein Calculator HERE Learn more about The LAB HERE

Get details about the LAB by email HERE

Is butter really better—or just louder on the internet? In this episode, we break down the truth about saturated fat, unsaturated fat, and why the chemistry of fat matters more than the latest nutrition trend.

You’ll get a quick mini medical-school lesson on how different fats behave in your body, why saturated fats can raise LDL cholesterol, and how unsaturated fats support heart health, lower inflammation, and help you absorb key vitamins.

We’ll talk real-life food choices, simple swaps that make a big difference, and why most Americans are eating plenty of protein but not nearly enough healthy fats.

If you’ve ever felt confused about butter, olive oil, nuts, seeds, yogurt, or anything in between—this episode brings the clarity.

Want to see what I keep in my pantry for quick, balanced meals? Grab my No Plan, No Problem Pantry Guide on my website.

Healthy looks great on you.

This week I’m joined by physical therapist Dr. Preeti Jha for a surprisingly eye-opening conversation about frozen shoulder—why it happens, why it’s so common in midlife women, and what early warning signs we tend to miss. We dig into the hormonal connection (yes, menopause is a legit risk factor), the stages of frozen shoulder, and the specific movements that can clue you in before things get “stuck.”

We also talk inflammation, lifestyle habits that protect your joints, and the powerful role intentional movement plays in staying strong as we age. Dr. Preeti shares her whole-body approach to bridging orthopedic and pelvic floor therapy, plus her mission to keep women active, confident, and capable well into their 80s and 90s.

If you’ve ever wondered why your shoulder stopped cooperating, or you just want to stay mobile for the long haul, this episode is packed with practical takeaways.

Check out

Beginners Strength Guide https://www.purerehabyoga.com/beginnersguide

The holidays are here, and with them, the temptation to throw your healthy habits out the window. In this episode of Healthy Looks Great on You, Dr. Vickie shows you how to navigate the season without guilt, deprivation, or diet disasters. Building on last week’s discussion about connecting food with how you feel, she shares practical strategies for staying energized, satisfied, and in control—without missing out on the festive fun.

Learn the three common holiday mistakes that sabotage your progress and discover a holiday transformation toolkit that includes mindful eating, stabilizing meals, hydration, movement, and simple home routines. Dr. Vickie also shares her secret “Quick Meals, Not Quick Fixes” pantry guide to help you stay nourished even when life gets hectic.

This episode isn’t about rules or willpower—it’s about making intentional choices that support the healthiest version of you, one small decision at a time. Tune in and reclaim your energy, focus, and wellbeing this holiday season.

Grab your free pantry guide at HealthyLooksGreatOnYou.com

Ever eaten something “innocent” at lunch and spent the entire afternoon feeling foggy, cranky, and ready to gnaw your own arm off? You’re not imagining it—your food choices are talking directly to your mood, energy, and mental clarity.

In this episode, we step into mini-medical school to unpack why certain foods make you feel calm and focused… and why others send you straight onto the blood-sugar rollercoaster. I’ll share my Halloween Almond Joy debacle (spoiler: it wasn’t joyful), explain what’s really happening with insulin, cortisol, dopamine, and gut-produced serotonin, and show you how to connect what you eat with how you feel—emotionally, mentally, and physically.

You’ll learn simple ways to shift toward meals that support stable energy, better focus, and a calmer mood—starting with a feel-amazing breakfast and a colorful, fiber-forward plate. I’ll even walk you through my favorite smoothie blueprint so you can build your own mood-boosting blend.

If you’re ready to feel clear-headed instead of cloudy, energized instead of exhausted, and confident instead of chaotic… this episode will help you flip that switch.

Resources Mentioned: – Free pantry guide: Quick Meals, Not Quick Fixes – 7-Day Kickstart to Healthy Habits course at HealthyLooksGreatOnYou.com

Are carbs bad for you? Not so fast! In this episode of Healthy Looks Great on You, Dr. Vickie clears up the carb confusion once and for all. You’ll find out why carbohydrates aren’t the villains they’ve been made out to be — and how to choose the ones that actually love your body back.

From the history of the U.S. dietary guidelines to the real difference between simple and complex carbs, Dr. Vickie breaks it all down with her signature blend of humor and evidence-based wisdom. You’ll learn what “balanced” really means, why fiber is your best friend, and how to avoid the sugar traps hiding in your favorite foods.

No calculators, no food scales, just practical, real-world advice to help you enjoy your meals — carbs included.

Tune in and discover why the key to health isn’t cutting carbs, but choosing them wisely. Because when you love your body (and your carbs), healthy looks great on you.

RESOURCES: Dietary Guidelines

7 Day Kickstart to Healthy Habits and Lose Belly Fat

Is healthy eating too expensive? Not anymore! In this episode of Healthy Looks Great on You, Dr. Vickie shows you how to eat healthy on a budget without sacrificing flavor or nutrition.

Discover how to use affordable staples like beans, frozen spinach, sweet potatoes, and canned goods to create quick, satisfying meals for busy weeknights or meal prep. You’ll also learn smart grocery shopping tips, easy meal ideas like budget bowls, sheet-pan dinners, and soups, and strategies to reduce waste while boosting your health.

Whether you’re looking to save money, eat better, or simply simplify your kitchen, this episode is packed with practical, budget-friendly nutrition tips you can use right away.

Resources: Download Dr. Vickie’s free Pantry & Freezer Guide with recipes and meal ideas at HealthyLooksGreatOnYou.com