The Healthiest You
Lehigh Valley Health Network
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Becca Lynn from B104 talks with clinicians and experts across LVHN to learn practical health tips for everyday life. Each episode has one goal - to empower you to be the healthiest you. While you’re balancing all the responsibilities – work, mom life (kids, dogs, cats and chickens included), family, friends and the never-ending to-do list – you deserve to take a moment of time to focus on your health.
Available episodes
Newest first
Oldest first
Oct 27, 2023
Walking vs. Running – Which Is Better for You?
Learn how walking and running impact your physical and mental health.
Guests:
Ashley Reiss and Neil Shapiro, physical therapists with Lehigh Valley Health Network, discuss how walking and running impact your hormones, mind and body with Becca Lynn from B104.
Chapters:
· 00:01 - Intro
· 0:55 - Is walking or running better for a woman’s health?
· 2:10 - When to stretch
· 3:26 - Walking, running and the female body
· 5:00 - Running and female hormones
· 8:57 - Strengthening your pelvic floor
· 10:23 - Running and bone health
· 11:49 - Who should avoid running?
· 13:17 - Power walking
· 14:20 - Physical and mental health benefits
· 15:17 - Proper footwear
· 19:09 - Stride length
· 21:19 - Wrist and ankle weights
· 22:18 - Weighted vest
· 23:11 - Burning calories
· 23:34 - Avoiding treadmill accidents
· 26:09 - 12-3-30 workout
· 27:05 - Safety precautions for your walk or run
· 29:11 - Walking pads and desk treadmills
· 31:41 - Walking health benefits
· 33:47 - Managing leg pain
· 36:15 - Chocolate milk
· 36:51 - Soreness vs. an injury
· 38:36 - Common injuries
· 41:01 - 10,000 steps a day?
· 42:07 - Running, walking or both
Check out community marathons and runs in your area by visiting lvhn.org/running. You can also learn about rehabilitation services offered on LVHN.org/rehab. Remember to subscribe or follow The Healthiest You, wherever you get your podcasts, so you never miss an episode. And remember: Be safe, be smart and be the healthiest you.
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May 26, 2023
Why Sleep Is Vital for Your Health and Hormones
Learn how sleep impacts a woman’s health and hormones.
Guest:
Aileen Love, MD, pulmonologist and sleep medicine specialist with Lehigh Valley Health Network, discusses sleep issues and tips to improve your sleep with Mike and Steph from B104.
Chapters:
· 00:01 - Intro
· 1:31 - How many hours of sleep do you need?
· 2:07 - Do women need more sleep than men?
· 2:51 - Why sleep is essential
· 3:55 - How to improve your sleep
· 5:02 - A good bedtime routine
· 6:18 - Sleep stages and their purpose
· 7:08 - Tart cherry juice
· 7:46 - Snacks before bed?
· 8:49 - Avoid this before bedtime
· 9:28 - Sleep positions
· 10:33 - To nap or not
· 11:48 - Why am I tired during the day and awake at night?
· 12:42 - Sleep issues in women
· 14:04 - Do I need to do a sleep study?
· 15:12 - Why do I struggle with staying asleep?
· 16:44 - Impact of interrupted sleep
· 17:02 - Restless legs syndrome
· 18:17 - Getting your iron levels checked
· 19:09 - Is snoring a concern?
· 19:32 - What is mouth taping?
· 20:10 - Sleep apnea and treatment options
· 20:33 - Can magnesium help with sleep?
· 21:21 - Supplements and sleep
· 21:51 - How hormones affect sleep
· 22:51 - Hormonal birth control and sleep
· 23:17 - How sleep changes throughout your life
· 25:14 - Night sweats
· 26:38 - Poor sleep and your immune system
· 27:01 - Blue-light screens before bed
· 27:53 - How sleep and weight are related
· 28:28 - Pulling an “all-nighter”
· 29:35 - If you’re a “night owl”
· 30:12 - The problem with a late bedtime
· 30:54 - Best time to go to bed
· 31:35 - Tips for quality sleep
To schedule a sleep study, visit lvhn.org/sleepstudy or learn about more services offered at Lehigh Valley Health Network at lvhn.org/pulmonology. Remember to subscribe or follow The Healthiest You, wherever you get your podcasts, so you never miss an episode.
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Mar 24, 2023
Spring Clean Your Colon and Gut
Learn how your colon and gut health impact your whole body.
Guest:
Kristen Halm, MD, colon and rectal surgeon with Colon-Rectal Surgery Associates and Lehigh Valley Health Network, discusses women’s colon health with Mike and Steph from B104.
Chapters:
· 00:01 - Intro
· 00:40 - Steph’s first colonoscopy
· 1:49 - Why does my colon health matter?
· 2:13 - Signs of a healthy colon
· 2:43 - Warning signs something may be wrong
· 3:33 - Is constipation more common in women?
· 4:55 - Preventing and relieving constipation
· 5:41 - What to do if you have diarrhea
· 7:02 - Got a poop problem? When to talk to your doctor
· 8:01 - Prebiotics vs. probiotics
· 9:47 - The best vitamin for your colon
· 10:34 - What’s messing up your gut?
· 11:39 - Hormones and your gut
· 12:10 - How gut health affects your body
· 13:24 - What is a colon cleanse?
· 15:08 - What’s in the “magic pooping drink:” ColonBroom?
· 16:36 - Colorectal (colon) cancer
· 17:00 - Risk factors of colon cancer
· 18:23 - Symptoms you shouldn’t ignore
· 19:17 - Who needs a colonoscopy?
· 21:00 - Preparing for a colonoscopy
· 22:17 - At-home screening tests
· 24:51 - Prevent and lower your risk of colon cancer
· 25:14 - What’s the deal with corn?
To learn more about colon cancer screenings at Lehigh Valley Topper Cancer Institute, visit lvhn.org/colonoscopy or attend the Colorectal Cancer Awareness Event at Lehigh Valley Hospital–Cedar Crest on March 29. Visit lvhn.org/colonevent to register for the event.
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Feb 14, 2023
Show Your Heart Some Love
What you need to know about wine, chocolate, vitamins and your heart on Valentine’s Day and every day.
Guest:
Ellina Feiner, MD, cardiologist with Lehigh Valley Heart and Vascular Institute, discusses women’s heart health with Mike and Steph from B104.
Chapters:
· 00:01 - Intro
· 1:23 - Milk vs. dark chocolate
· 1:49 - What is the healthiest dark chocolate?
· 2:15 - Antioxidants in chocolate
· 2:54 - Can dark chocolate lower your risk of heart failure?
· 3:51 - Dark chocolate recipe
· 4:17 - Are there minerals in dark chocolate that are good for me?
· 4:51 - Dark chocolate and your health
· 5:58 - The dark side of chocolate
· 6:25 - Top two minerals your heart needs
· 6:35 - How low magnesium can affect your heart
· 7:00 - What to do if you think you may be magnesium deficient
· 7:22 - Wine health benefits
· 8:09 - What is the healthiest wine?
· 8:22 - How much wine can I have?
· 9:01 - Vitamins and supplements for a woman’s heart
· 9:31 - CoQ10 health benefits
· 9:58 - Fish oil and your heart
· 10:50 - Concerns about inflammation
· 11:28 - How to reduce inflammation
· 12:20 - Turmeric health benefits
· 12:52 - Is garlic good for your heart?
· 13:42 - Garlic supplements
· 13:53 - The “silent killer” in women
· 14:21 - Symptoms you shouldn’t ignore
· 15:21 - Who is most at risk for developing heart disease?
· 15:31 - How heart disease affects your life
· 16:01 - Ways to prevent heart disease
· 17:22 - Broken Heart Syndrome
· 18:04 - Treatment for Broken Heart Syndrome
· 18:40 - How to take care of your heart
· 19:06 - American Heart Month
· 19:34 - Valentine’s Day Plans
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Jan 9, 2023
Skin Care Resolutions for the New Year
Learn about the best clean skin care products, collagen peptides and how to keep your skin hydrated all season long.
Guest:
Emily Doster, RN, esthetic registered nurse and medical esthetician with LVPG Plastic and Reconstructive Surgery–1243, discusses skin care with Mike and Steph from B104.
Chapters:
· 00:01 - Intro
· 1:46 - Do I need a skin care routine?
· 2:09 - What is my skin type?
· 2:58 - Face washes based on skin type
· 4:07 - Clean ingredients to look for in products
· 6:32 - How to build a skin care routine
· 8:31 - Skin care steps start to finish
· 9:14 - Do I need to apply a face sunscreen every day?
· 10:16 - To double cleanse or not?
· 11:11 - Double cleansing and aging
· 11:35 - What is skin cycling?
· 13:04 - Retinol vs. Tretinoin
· 14:42 - Collagen benefits
· 15:36 - When should I start taking collagen?
· 16:02 - Liquid vs. powder collagen
· 17:58 - Collagen peptides vs. collagen
· 18:44 - How often should you take collagen peptides?
· 19:14 - What is microneedling?
· 20:07 - Skin care by the season
· 21:02 - What is my skin’s barrier?
· 21:20 - How can I nourish my skin’s barrier?
· 21:43 - Why is my skin so dry?
· 22:12 - Protecting your skin during winter
· 23:00 - Skin care don’ts in the kitchen
· 23:51 - Chocolate facials
· 24:46 - Facials offered at LVHN
· 25:16 - Skin rejuvenation treatments
· 25:47 - Best time for in-office procedures
· 26:31 - Microdermabrasion
· 27:03 - Chemical peels
· 27:34 - Dermaplaning dos and don’ts
· 28:42 - When should I see an esthetician?
· 29:25 - Skin care products you shouldn’t live without
· 29:36 - Skin care goals for the new year
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Dec 23, 2022
Hope for Your Mental and Emotional Health During Winter
Learn how to maintain mental and emotional wellness all winter long. We’ll talk about seasonal affective disorder, signs you may have a vitamin D deficiency, resetting your circadian rhythm and how mindfulness and light therapy may help. You can beat the “winter blues” and find a treatment plan that works for you.
Guests:
Susan Wiley, MD, psychiatrist and co-founder of Lehigh Valley Health Network’s Center for Mindfulness and Kelly Strickler, DO, family medicine physician with LVPG Family Medicine–Pennsburg discuss mental and emotional wellness with Mike and Steph from B104.
Chapters:
· 00:01 - Intro
· 1:05 - Mental vs. emotional health
· 2:55 - Self-care tips
· 4:45 - Mindfulness exercise
· 12:02 - Prioritizing your wellness
· 13:32 - Why gratitude matters
· 14:29 - Gratitude practice
· 16:56 - App recommendations
· 18:02 - Sunlight and mental health
· 18:50 - Reset your circadian rhythm
· 20:00 - Melatonin supplements
· 21:02 - Melatonin side effects
· 21:46 - Preventing seasonal depression
· 22:43 - Low vitamin D levels
· 23:00 - Vitamin D deficiency symptoms
· 23:56 - Vitamin D supplements
· 25:30 - Light therapy and seasonal depression
· 26:54 - Stress eating and weight management
· 28:28 - Talking to your doctor about treatment options
· 29:52 - Advice to remember
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Nov 16, 2022
What Your Period is Trying to Tell You
Learn what happens during each menstrual cycle phase and the effects they have on your mind and body. Your period is a monthly health check and just one piece of the puzzle as to why you’re feeling the way you are. On your period or not, every phase (before, during and after) impacts you.
Guest:
Julianna Grandinetti, PA-C, physician assistant with LVPG Obstetrics and Gynecology–1245 Cedar Crest, discusses menstrual cycle phases with Mike and Steph from B104.
Chapters:
• 00:01 - Intro
• 1:24 - PMS relief
• 3:06 - Vitamins and supplements
• 3:54 - Can menstruation cause headaches?
• 5:16 - What is a regular period each month?
• 5:35 - How heavy is too heavy of a flow?
• 6:26 - Irregular periods
• 7:23 - Tampon safety
• 8:01 - Organic vs. regular tampons and pads
• 8:28 - Using a menstrual cup
• 9:31 - Period underwear
• 9:57 - Are periods a monthly health update?
• 10:22 - Should you track your period?
• 10:56 - Colors of period blood
• 11:45 - Avoid this during your period
• 12:06 - Is “period poop” a real thing?
• 12:53 - Chocolate and cramps
• 14:32 - Phases of your menstrual cycle
• 17:12 - Energy levels and your menstrual cycle
• 18:22 - Low-energy day recommendations
• 19:00 - Cycle syncing
• 19:43 - Syncing your cycle to your workout
• 20:41 - Nutrition and your menstrual cycle
• 21:26 - Advice to remember
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Oct 19, 2022
What You Need to Know This Flu Season: A "Twindemic," Flu Shot Myths and More
Terry Burger, RN, Lehigh Valley Health Network’s Administrator of Infection Control and Prevention, discusses how you can keep your family healthy during flu season this year with Mike and Steph from B104. Find an LVHN Flu Shot Clinic near you.
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Sep 9, 2022
Strong Is Sexy: Why Strength Training Looks Good on You
Brielle Weida, Manager of Fitness Programming at LVHN Fitness and exercise physiologist, discusses strength-training exercises at home and in the gym with Mike and Steph from B104.
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Aug 26, 2022
In “Vein” or Pain: How to Get Rid of Spider and Varicose Veins
Eric Wilson, MD, vascular and endovascular surgeon with Lehigh Valley Heart and Vascular Institute joins Mike and Steph from B104 to talk about spider and varicose veins. Find out what causes these types of veins and treatment options available to help you feel better in your skin. Visit LVHN.org/vein to learn more.
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Jul 26, 2022
Be Summer Smart: Safety Tips for You and Your Kids
Krystal Trinkle, CRNP, with LVPG Pediatrics–Pennsburg joins Mike and Steph from B104 to talk about summertime safety for kids. Get all the “deets” on bug spray, sunscreen and screen time so you and your kids can have best (and safest) summer yet
Visit LVHN.org/children to learn more. You can also check out our Because They’re Kids: Virtual Info Sessions for Parents for more tips and advice.
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Apr 28, 2022
This Spring, Clean Up Your Health
Kelly Strickler, DO with LVPG Family Medicine–Pennsburg, joins Mike and Steph from B104 to talk about how you clean up your health and your home. Learn about how you can properly dispose of old medications, why you should be changing your air filters frequently and how often you should be cleaning your makeup brushes.
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Feb 24, 2022
Feeling Sick? Get Health Care From Your Couch
Eric Bean, DO, Emergency Medicine Physician at Lehigh Valley Health Network, joins Mike and Steph from B104 to share helpful tips and information about telehealth including how to schedule and prepare for a video visit.
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Nov 30, 2021
Staying Healthy This Holiday Season
Terry Burger, Director of Infection Prevention at Lehigh Valley Health Network, joins Mike and Steph from B104 to talk about how you and your family can stay healthy during this holiday season. Learn how to safely gather with family and friends, the difference between a cold, the flu and COVID-19 and when you should be tested for COVID and the flu.
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Oct 25, 2021
What You Need to Know About Breast Cancer
Ranju Gupta, MD, oncologist with Lehigh Valley Topper Cancer Institute joins Mike and Steph from B104 to talk about what women really need to know about breast cancer. Learn when you should begin regular mammogram screenings, what signs and symptoms to watch for and how new advances in imaging are helping diagnose breast cancer earlier than ever.
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Sep 30, 2021
Your Racing Heart. Is it Normal?
Hari Joshi, MD, cardiologist with Lehigh Valley Heart and Vascular Institute, joins Mike and Steph from B104 to talk about Atrial Fibrillation (AFib), irregular heartbeat. Learn when to be concerned about a flutter of your heart, what can increase your risk of AFib and more in this episode of The Healthiest You.
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Aug 30, 2021
Your Back-to-School Questions Answered
Debra Carter, MD, with LVPG Pediatrics and Lehigh Valley Reilly Children’s Hospital, joins Mike and Steph from B104 to talk about how your kids can have a safe and healthy school year. Learn about the do’s and don’ts of masking, how to deal with back to school anxiety, what to pack in lunches and more.
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Aug 20, 2021
Why Your Yearly Gynecology Exam is One of Your Most Important Appointments
Andrew Shoemaker, MD, and Emily Brophy, MD, with LVPG Obstetrics and Gynecology, join Mike and Steph from B104 to talk about why women shouldn’t be skipping their yearly gynecology exam. Learn about everything from PMS to menopause in episode 10 of The Healthiest You Podcast.
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Jul 2, 2021
Your Summer Toolkit For Bug Bites, Beach Safety and Beyond
Beth Careyva, MD, with LVPG Family Medicine–Easton Avenue, joins Mike and Steph from B104 to talk about how you can have a safe and enjoyable summer. Learn about the do’s and don’ts of sunscreen and bug spray, water safety, how to treat bee stings and more.
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May 28, 2021
Sticking it to the Stigma: A Chat About Mental Health
Courtney Chellew, DO, Psychiatrist with LVPG LVPG Adult and Pediatric Psychiatry joins Mike and Steph to stick it to the stigma of mental health. Learn how to help destigmatize mental illness and about available treatment options.
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Apr 22, 2021
Gut Check: Everything You Need to Know About Gut Health
Usman Shah, MD, joins Mike and Steph to discuss gut health, including how to achieve it and how it will impact your life.
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Mar 1, 2021
COVID-19: Past, Present and Future
The coronavirus has been a part of our lives for more than a year. Mike and Steph join Dr. Tim Friel, MD, LVHN Chair of Medicine to take a look at the past year and discuss what’s to come.
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Feb 3, 2021
Ladies, it’s heart month
Deborah Sundlof, MD, joins Mike and Steph to discuss women’s heart health.
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Jan 28, 2021
Losing weight to gain health
Cheryl Rutkauskas, Registered Dietitian, with LVHN and Richard Boorse, MD, with LVPG General, Bariatric and Trauma Surgery join Mike and Steph to discuss weight-loss in the new year.
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Dec 3, 2020
Toy Story: Holiday Edition
Learn gift giving tips for kids. LVPG pediatric surgeon Sarah Jones Sapienza, MD, offers advice to on toy safety and how to pick the right toy this holiday season.
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Nov 20, 2020
Home for the Holidays
The term “home for the holidays” has a whole new meaning in 2020. Learn tips to stay safe and stay cheery this holiday season.
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Oct 29, 2020
Flu Shots and Good Thoughts During a Pandemic
Mike and Steph sit down with Lehigh Valley Health Network physicians, Dr. Alexandra Printz and Dr. Susan Wiley, to discuss the importance of flu shots and good thoughts during the pandemic. Bonus – Mike and Steph give tips for the upcoming LVHN flu shot clinic drive-thrus in Allentown.
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