Empowered Living: One Step at a Time with HIW

Iron and Imbalance: How to Spot and Fix Low or High Iron Naturally

 
Summary: In this episode, we explore the essential role of iron in energy, immunity, and mental clarity—and the serious risks that come with both deficiency and excess. You’ll learn how to recognize common symptoms, understand life-stage needs, and support optimal iron levels through food, testing, and lifestyle. Whether you're dealing with fatigue, inflammation, or navigating plant-based nutrition, this conversation brings clarity to a mineral that affects every cell in your body.
Disclaimer
This article and podcast are for educational purposes only and do not replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before starting or stopping any supplementation or making dietary changes, especially if you suspect you have an iron-related condition.
Scientific References & Further Reading
Journal of Nutrition – Iron Homeostasis and Human HealthAmerican Journal of Clinical Nutrition – Iron Deficiency and Cognitive FunctionFrontiers in Physiology – Iron Metabolism in Health and DiseaseBritish Journal of Haematology – Hereditary Hemochromatosis and Iron OverloadClinical Nutrition – Dietary Strategies to Improve Iron Status in Vegetarians and Vegans

Protein Overload: Is Too Much of a Good Thing Hurting Your Hair?

Summary: In this episode, we explore the growing concern of protein overload in haircare. Learn how excessive use of strengthening products can lead to brittle, dry strands—and how to restore balance through hydration, personalized routines, and understanding your hair’s unique needs. From low-porosity concerns to moisture-rich solutions, we’ll guide you through keeping your hair both strong and soft.
Disclaimer
This article and podcast are for educational and informational purposes only. It is not a substitute for professional salon services or medical advice. Individuals experiencing hair breakage, scalp irritation, or persistent hair loss should consult a licensed stylist, dermatologist, or trichologist for appropriate care.
Scientific References & Further Reading
International Journal of Trichology – Effects of Protein-Based Hair Treatments on Hair Shaft IntegrityJournal of Cosmetic Dermatology – Moisture Balance and Hair Porosity: Implications for Damage PreventionCosmetic Science Review – The Role of Hydrolyzed Proteins in Haircare FormulationsDermatologic Clinics – Scalp and Hair Shaft Disorders: Differentiating Damage vs. DiseaseJournal of Investigative Dermatology – Structural and Mechanical Properties of Human Hair in Protein-Deprived and Protein-Enriched States

Salt, Mood, and Inflammation: Can Cutting Sodium Ease Depression?

 
Summary: In this episode, we explore groundbreaking new research that links high-salt diets to depression-like symptoms through the activation of the immune system. Learn how sodium affects brain inflammation, the role of cytokines like IL-17A, and why cutting back on salt might benefit more than just your blood pressure. Discover the emerging connections between your plate and your peace of mind.
Disclaimer
This article and podcast episode are for informational purposes only and do not constitute medical or psychological advice. Individuals experiencing depression or health challenges should consult with a qualified healthcare provider. Nutritional adjustments should always be made with professional guidance, particularly for those with underlying health conditions.
Scientific References & Further Reading
The Journal of Immunology – High-Salt Diet Induces Depression-Like Behavior Through IL-17A PathwaysFrontiers in Neuroscience – The Role of Neuroinflammation in Mood DisordersJournal of Affective Disorders – Diet and Depression: The Role of Nutrients and Inflammatory MarkersPhysiology & Behavior – Dietary Sodium and Behavior: Emerging Neurological InsightsCurrent Neuropharmacology – Cytokines and Depression: Mechanisms of Action and Clinical Implications

Kefir and Cognitive Health: Probiotics in the Fight Against Alzheimer's

 
Summary: In this episode, we delve into the potential role of kefir, a probiotic-rich fermented beverage, in supporting brain health and mitigating symptoms of Alzheimer's disease. We explore the science behind the gut-brain axis, review recent studies highlighting kefir's impact on cognitive function, and discuss practical considerations for incorporating kefir into a wellness routine. While the research is still emerging, early evidence suggests kefir may offer protective benefits through its anti-inflammatory, antioxidant, and microbiome-supporting properties—making it an intriguing addition to the conversation on Alzheimer’s prevention and cognitive support.
Disclaimer
This article and podcast episode are intended for informational and educational purposes only and do not substitute for professional medical advice, diagnosis, or treatment. Individuals with Alzheimer’s disease or any other health condition should consult their healthcare provider before making dietary or lifestyle changes. The potential role of kefir in supporting cognitive health is still under investigation and should be considered part of a broader, personalized health approach.
Scientific References & Further Reading
Frontiers in Aging Neuroscience – The Gut Microbiota and Alzheimer’s Disease: A Bidirectional RelationshipJournal of Functional Foods – Neuroprotective Effects of Kefir on Alzheimer’s Disease: Insights from Preclinical StudiesNutrition Reviews – Modulation of the Gut Microbiota in Alzheimer’s Disease by Dietary Probiotics: Mechanisms and PerspectivesCurrent Pharmaceutical Design – The Role of Oxidative Stress and Neuroinflammation in Alzheimer’s DiseaseJournal of Alzheimer’s Disease – Anti-inflammatory Effects of Fermented Foods and Probiotics on Alzheimer’s-Related Neurodegeneration

Microplastics in Your Chew: What’s Really Inside Your Gum?

 
Summary: In this episode, we uncover a surprising source of microplastic exposure—chewing gum. Backed by new research from UCLA, we explore how gum releases plastic particles into the mouth, the potential health impacts of ingesting them, and what you can do to reduce your risk. Join us as we dive into the hidden science behind a seemingly harmless habit.
Disclaimer
This article and podcast are intended for informational purposes only and do not substitute professional medical advice. Individuals with specific health concerns or sensitivities should consult with a healthcare provider. Product recommendations or mentions are not endorsements and should be verified independently.
Scientific References & Further Reading
Journal of Hazardous Materials Letters – Microplastic Release from Chewing Gum: Experimental Insights from Simulated Chewing ConditionsEnvironmental Science & Technology – Health Risks of Microplastics: A Review of Current UnderstandingFrontiers in Public Health – Ingested Microplastics: Toxicological Effects on the Gastrointestinal Tract and BeyondNature Reviews Endocrinology – Endocrine Disruptors in Plastics: Health Implications of Long-Term ExposureGlobal Change Biology – Widespread Presence of Microplastics in Terrestrial and Aquatic Ecosystems

Knuckle Cracking: Bad Habit or Harmless Release? What Science Says

 
Summary: In this episode, we explore the long-standing myth that cracking your knuckles causes arthritis. Spoiler alert: it doesn’t. We dive into what really happens when you pop a joint, why that sound occurs, and what science says about long-term joint health. Learn when cracking is fine, when it might signal something more, and how to understand this common behavior without the fear.
Disclaimer
This article and podcast are for educational and informational purposes only. They are not intended as medical advice or a substitute for professional care. If you experience joint pain, swelling, or other persistent symptoms, please consult a licensed healthcare provider for a comprehensive evaluation.
Scientific References & Further Reading
Journal of the American Board of Family Medicine – Knuckle Cracking and Hand Osteoarthritis
Clinical Orthopaedics and Related Research – Habitual Knuckle Cracking and Joint Health
Arthritis & Rheumatism – Risk Factors in Osteoarthritis: Genetics, Injury, and Age
Ig Nobel Prize Archives – Dr. Donald Unger’s 60-Year Knuckle Cracking Self-Experiment
American Journal of Physical Medicine & Rehabilitation – Biomechanics of Joint Cavitation

Carnivore vs. Blue Zone: What Science Tells Us About the Diets That Help—or Hinder—Lifelong Health

 
Summary: In this episode, we break down the carnivore diet, plant-based eating, and Blue Zone traditions to explore which dietary approaches actually support long-term health, emotional balance, and disease prevention. From inflammation to fiber to longevity, we examine how each path aligns—or conflicts—with your body's design and the world’s healthiest populations.
Disclaimer
This article and accompanying podcast are for informational purposes only and are not intended to diagnose, treat, or cure any medical condition. Always consult a qualified healthcare provider before making dietary changes, especially if you have preexisting health conditions, are taking medications, or are pregnant or breastfeeding. Nutritional needs are unique and require personalized assessment.
Scientific References & Further Reading
American Journal of Clinical Nutrition – Effects of Animal vs. Plant-Based Diets on Metabolic HealthNutrition Reviews – Cardiovascular and Metabolic Outcomes of Plant-Based DietsBlue Zones Research – Longevity Factors Across Global CommunitiesFrontiers in Nutrition – The Role of Fiber and the Gut Microbiome in Disease PreventionJournal of Internal Medicine – Red Meat and Mortality Risk: A Meta-AnalysisJournal of the American Heart Association – Environmental Sustainability of Dietary Patterns

The Sweet Science of Strawberries: Supporting Brain and Heart Health as We Age

Summary: In this episode, we explore the promising research behind strawberries and their role in healthy aging. Discover how their natural compounds may improve cognitive speed, reduce blood pressure, and potentially lower the risk of dementia. Learn how to incorporate strawberries into your daily routine in a way that supports overall well-being, while understanding the limitations and context of the latest findings.
Disclaimer
This podcast and article are intended for informational purposes only and do not constitute medical advice or diagnosis. Individuals with health concerns or specific dietary needs should consult with a qualified healthcare professional before making significant changes to their diet. While strawberries offer many health benefits, they should be part of a balanced and varied eating pattern.
Scientific References & Further Reading
Nutrition, Metabolism, and Cardiovascular Diseases – Freeze-dried strawberry supplementation improves cognition and lowers blood pressure in older adults
Frontiers in Nutrition – Dietary polyphenols and brain health across the aging spectrum
Journal of Nutrition – Anthocyanins and vascular function in adults at risk for cardiovascular disease
Neuroscience & Biobehavioral Reviews – Neuroinflammation and the effects of polyphenol-rich foods on brain aging
Current Developments in Nutrition – Dietary berries and cognition in aging populations

Cozymaxxing: Comfort as a Reset or an Escape? The Science Behind the Trend

 
Summary: In this episode, we explore the popular self-care practice of cozymaxxing—what it is, how it affects the nervous system, and why it can be both helpful and harmful depending on how it’s used. Discover the line between rest and avoidance, and learn how to use cozymaxxing as a truly restorative tool for emotional clarity and nervous system health.
Disclaimer
This article and podcast are for informational purposes only and are not intended to replace medical advice or professional mental health care. If you are experiencing ongoing stress, anxiety, or emotional distress, please consult with a licensed healthcare provider. Cozymaxxing is a supportive practice, not a substitute for therapy or comprehensive care.
Scientific References & Further Reading
Frontiers in Psychology – Environmental influences on emotional regulation and affective safety
Neuroscience & Biobehavioral Reviews – Vagal tone and the parasympathetic nervous system in emotional resilience
Journal of Clinical Psychology – Mindful self-soothing and emotion regulation strategies
Psychology of Aesthetics, Creativity, and the Arts – The psychological impact of lighting, sound, and design on mood regulation
Journal of Affective Disorders – Emotional processing and sensory environments in anxiety and stress regulation

The Fall Factor: How Fruits and Vegetables Help Older Adults Stay Strong and Steady

Summary: In this episode, we explore compelling new research showing that higher fruit and vegetable intake can significantly reduce the risk of falls—especially for older women. Learn how nutrition impacts balance, bone strength, and muscle function, and discover how small dietary shifts can become a powerful strategy for preventing fall-related injuries. This episode blends science with practical, empowering tips to support aging with grace and strength.
Disclaimer
This podcast is intended for educational purposes only and does not substitute for medical advice or personalized treatment. If you or someone you love is experiencing mobility challenges, dizziness, or falls, please consult with a qualified healthcare provider to develop a comprehensive wellness and fall-prevention plan.
Scientific References & Further Reading
Aging Clinical and Experimental Research – Fruit and vegetable intake and fall-related injury in older adults.
The Journal of Nutrition, Health & Aging – Diet quality, physical function, and fall risk in aging populations.
American Journal of Clinical Nutrition – Micronutrient intake and musculoskeletal function in older adults.
BMC Geriatrics – Gender differences in fall risk and bone health among seniors.
Public Health Nutrition – Food insecurity and physical decline in older populations.
Nutrition Reviews – The role of antioxidants and fiber in aging and functional stability.

Energy Leaks: Everyday Habits That Quietly Drain You — and How to Restore Your Spark

 
Summary: Ever feel exhausted for no clear reason? In this episode, we uncover the hidden daily habits that quietly wear you down—from poor posture and shallow breathing to cluttered workspaces, overscheduling, and sensory overload. Learn how these subtle patterns affect your energy, focus, and mood, and explore simple, science-backed changes to reclaim clarity and vitality. Tune in to discover practical tips that work with your body and rhythm—not against it.
Disclaimer
This podcast is for educational and informational purposes only and does not substitute for medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making changes to your routine, especially if you experience chronic fatigue or have existing health conditions. The information shared is intended to support your wellness journey, not to replace professional care.
Scientific References & Further Reading
Posture, respiration and fatigue: A physiological perspective. BioMed Research International.
Breathing patterns and autonomic nervous system regulation. Journal of Clinical Psychology.
Clutter and cognitive load: Environmental effects on productivity. Journal of Neuroscience.
Incomplete tasks and memory recall: Revisiting the Zeigarnik effect. Psychological Bulletin.
Circadian rhythm disruption and light exposure. Chronobiology International.
Neurobiological impact of overstimulation from media. Frontiers in Human Neuroscience.
Sensory processing and nervous system resilience. Occupational Therapy International.

Move to Rest: How Exercise Enhances Sleep and Resets Your Rhythm

 
Summary: In this episode, we explore how daily movement improves sleep, reduces stress, and supports circadian alignment. Learn why exercise is one of the most powerful—and underutilized—tools for overcoming sleep issues, and how to align your movement with your biology for deeper rest and sustained energy.
Disclaimer
This podcast is for informational purposes only and does not constitute medical advice. Please consult with a licensed healthcare provider before beginning a new exercise routine, especially if you have underlying health conditions or sleep disorders.
Scientific References & Further Reading
Effects of aerobic exercise on insomnia symptoms. Journal of Clinical Sleep Medicine.
Exercise as a zeitgeber in circadian rhythm regulation. Frontiers in Physiology.
Impact of physical activity on melatonin and sleep quality. Sleep Health Journal.
Timing of exercise and its effects on circadian rhythms and metabolic health. Medicine & Science in Sports & Exercise.
Neurophysiological responses to exercise and implications for sleep. Neurobiology of Sleep and Circadian Rhythms.