Empowered Living: One Step at a Time with HIW

Elderberry Juice and Metabolic Health: Exploring Nature’s Functional Medicine

Summary:
Can a simple berry juice improve blood sugar, metabolism, and gut health in just one week? In this episode, we explore the recent science behind elderberry juice, a traditional remedy now making waves in clinical nutrition. Learn how cooked elderberry juice impacts glucose regulation, insulin sensitivity, fat burning, and the gut microbiome—and why anthocyanins may be the key. We also discuss safety considerations, dosage, and how to use elderberry wisely as part of a holistic wellness plan.
Further reading and references are available at the end of this summary.
Disclaimer:
This podcast is for educational purposes only and is not intended to diagnose, treat, or cure any medical condition. Please consult a licensed healthcare professional before beginning any new dietary or supplement routine, especially if you have a preexisting condition, are taking medications, or are pregnant or breastfeeding.
Scientific References & Further Reading:
Teets, C. et al. (2024). A One-Week Elderberry Juice Intervention Augments the Fecal Microbiota and Suggests Improvement in Glucose Tolerance and Fat Oxidation. Nutrients, 16(20), 3555.Washington State University. Elderberry Juice Enhances Gut and Metabolic Health in Overweight Adults.Wellbank, L. (2025). Scientists Find Elderberry Juice Boosts Weight Loss. Prevention.Vogue. (2025). Elderberry Juice Is an Ancient Wellness Elixir With Proven Blood Sugar Benefits.U.S. Department of Agriculture. Elderberries: Nutritional Composition and Food Safety Considerations.

Embers of Emotion: Navigating Mental Health After Wildfires

Summary:
In this episode, we delve into the often-overlooked psychological aftermath of the Southern California wildfires. We explore the emotional challenges faced by survivors, discuss the surge in mental health service utilization, and offer practical strategies for coping and recovery. Join us as we shed light on the importance of mental well-being in disaster recovery and provide insights into building resilience in the face of adversity.​
Disclaimer:
This podcast is intended for informational purposes only and does not substitute for professional medical or mental health advice. Listeners are encouraged to seek support from qualified mental health professionals for personalized care and assistance.​
Scientific References & Further Reading:
Time. The Mental-Health Toll of the California Wildfires Is Just Beginning.
National Center for PTSD. What to Expect in the Wake of Wildfires.
UCLA Health. Coping with the Emotional Toll of Wildfires.
CBS News. The Mental Health Toll of Wildfires Can Last Longer Than People Realize.
SAMHSA. Coping Tips for Traumatic Events and Disasters.

Runny Yolks and Safe Bites: Navigating Egg Consumption Risks

Summary:
There’s something deeply satisfying about a runny egg yolk—but is it safe to eat? In this episode, we explore the risks of Salmonella, practical ways to reduce those risks, and how to enjoy soft eggs more safely. Whether you're cooking brunch for friends or preparing creamy sauces at home, you'll learn how to balance flavor with food safety. With simple habits and smart choices, you can keep your love for runny yolks alive—without compromising your health.
Disclaimer:
This podcast is for educational purposes only and does not replace professional medical or food safety advice. Always consult with a healthcare provider or food safety specialist regarding dietary practices, especially if you are pregnant, immunocompromised, or cooking for someone at higher risk of foodborne illness. Food safety is individual—when in doubt, heat it out.
Scientific References & Further Reading (no links)
FoodSafety.gov. Salmonella and Eggs.Australian Eggs. Does Cooking Eggs Kill Salmonella?University of Minnesota Extension. Handling Eggs Safely to Prevent Salmonella.FDA. What You Need to Know About Egg Safety.Centers for Disease Control and Prevention (CDC). Prevention of Salmonella Infections.Food & Wine. Is It Safe to Eat Eggs During a Bird Flu Outbreak? Here's What to Know.Business Insider. Two Foods You Should Skip During the Bird Flu Outbreak—and Four That Are Safe to Eat, According to Experts.

Protein Choices and Health: Navigating Between Lean Red Meat and Plant-Based Options

Summary:
In this episode, we delve into the nuanced roles of lean red meat and plant-based proteins in promoting gut and heart health. Drawing from recent studies, including research from Purdue University, we explore how these protein sources impact our bodies and discuss practical strategies for integrating them into a balanced diet. Whether you're a meat enthusiast or leaning towards plant-based eating, this discussion offers valuable insights to inform your dietary decisions.​
Disclaimer:
This podcast is intended for informational purposes only and does not constitute medical advice. Listeners are encouraged to consult with qualified healthcare professionals before making any significant changes to their diet or lifestyle, especially those with existing health conditions or dietary restrictions.​
Scientific References & Further Reading:
Wang Y, Cross T-WL, Lindemann SR, Tang M, Campbell WW. Healthy Dietary Pattern Cycling Affects Gut Microbiota and Cardiovascular Disease Risk Factors: Results from a Randomized Controlled Feeding Trial with Young, Healthy Adults. Nutrients. 2024;16(21):3619.
Richter CK, Skulas-Ray AC, Champagne CM, Kris-Etherton PM. Plant Protein and Animal Proteins: Do They Differentially Affect Cardiovascular Disease Risk? Advances in Nutrition. 2015;6(6):712-728.
O'Connor LE, Kim JE, Campbell WW. Effects of Adding Lean Red Meat to a U.S.-Style Healthy Vegetarian Diet on Cardiovascular Risk Factors and Lipoproteins: A Randomized Controlled Feeding Trial. Journal of the Academy of Nutrition and Dietetics. 2024.
Guasch-Ferré M, Satija A, Blondin SA, et al. Meta-Analysis of Randomized Controlled Trials of Red Meat Consumption in Relation to Cardiometabolic Risk Factors. Circulation. 2019;139(15):1828-1845.
Clifton PM. Protein and Coronary Heart Disease: The Role of Different Protein Sources. Current Atherosclerosis Reports. 2011;13(6):493-498.

The Sunshine You’re Missing: What You Need to Know About Vitamin D Deficiency

Summary:
Millions of people feel tired, achy, or low—and don’t realize they may be missing something as simple as vitamin D. In this episode, we explore what vitamin D does, how deficiency shows up in the body, and the most effective ways to restore healthy levels. Whether you're low on sunlight, unsure about supplements, or just want to feel your best, this conversation offers clarity and practical steps. Let’s uncover the sunshine vitamin’s silent role in your well-being.
Disclaimer:
This podcast is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a licensed healthcare provider before starting supplements, especially if you have existing health conditions or take medications. Individual needs vary, and testing your vitamin D level is the most accurate way to determine appropriate care.
Scientific References & Further Reading (no links)
Holick MF. Vitamin D deficiency. N Engl J Med. 2007;357(3):266-281.Looker AC et al. Serum 25-hydroxyvitamin D status of the US population: 1988–1994 vs 2000–2004. Am J Clin Nutr. 2011;94(6):1784-1791.Manson JE et al. Vitamin D and the risk of cancer and cardiovascular disease. N Engl J Med. 2019;380:33-44.Pludowski P et al. Vitamin D supplementation guidelines. Nutrients. 2018;10(5):E685.Chowdhury R et al. Vitamin D and mortality: a systematic review and meta-analysis. BMJ. 2014;348:g1903.Office of Dietary Supplements. Vitamin D Fact Sheet for Health Professionals. National Institutes of Health.

What’s in Our Water? The Hidden Risk of Nitrates and Why It Matters

Summary:
Many people believe their tap water is safe—but new research shows that even small amounts of nitrates, a common agricultural contaminant, may increase cancer risk over time. In this episode, we explore how nitrates get into water, what the latest science is revealing, and why farming communities are especially at risk. We also uncover how industry pressure may be stalling stronger protections—and what you can do to stay informed and protected.
Disclaimer:
This podcast is for educational purposes only and is not intended to diagnose or treat any medical condition. Always consult your healthcare provider for guidance about your personal health. If you rely on well water, consider regular testing to ensure safety. The information shared reflects current scientific findings, but research evolves over time.
Scientific References & Further Reading (no links)
Environmental Research, Volume 204, 2022Environmental Health Perspectives, Volume 113, Issue 11, 2005U.S. Right To Know Report on Nitrates in Drinking Water, 2025EPA’s Estimated Nitrate Concentrations in Groundwater Used for Drinking, 2023Environmental Working Group Report on Nitrate Pollution, 2019

Climate Control: How Indoor Temperatures Affect Senior Cognitive Health

Summary: In this episode, we explore the significant impact of indoor temperatures on the cognitive function of older adults. Delving into recent research, we discuss how maintaining optimal home climates can support mental acuity and overall well-being in seniors. We also examine innovative solutions, including smart home technologies and policy initiatives, aimed at mitigating temperature-related cognitive decline in the aging population.
Disclaimer
This podcast is for informational purposes only and does not substitute professional medical advice. Individuals should consult with healthcare providers to determine the most appropriate environmental conditions for their health needs.
Scientific References & Further Reading
Home Ambient Temperature and Self-reported Attention in Community-Dwelling Older Adults
Association between ambient temperature and cognitive function in Chinese older adults: A cross-sectional study
Smart Home Technology for Older Adults
*Benefits and barriers associated with the use of smart home health

Unlocking Potential: The Comprehensive Benefits of Team Sports for Children

 
Summary: In this episode, we explore how team sports help children grow mentally, emotionally, and physically. From improved brain function and school performance to reduced anxiety and better social skills, team sports offer kids a powerful tool for success. We also look at the barriers that prevent access to these opportunities — and how communities can help overcome them to make sports available to all.
DisclaimerThis podcast is for informational purposes only and does not constitute medical or psychological advice. Parents and guardians should consult with qualified professionals regarding their children’s health, physical limitations, or developmental needs before beginning any new athletic activities.
Scientific References & Further ReadingJAMA Network Open – Association Between Participation in Sports and Cognitive Function in ChildrenPresident’s Council on Sports, Fitness & Nutrition – Youth Sports Benefits SummaryJournal of School Health – Extracurricular Activities and Academic Performance in Middle SchoolFrontiers in Psychology – The Psychological and Social Benefits of Youth Team SportsAmerican Academy of Pediatrics – Organized Sports for Children and Preadolescents

Springing Forward: Navigating the Health Impacts of Daylight Saving Time

 
Summary: In this episode, we dive into the science behind Daylight Saving Time and why losing just one hour of sleep can ripple through your health—from heart function and immune strength to mental clarity and accident risk. Discover how this shift impacts your circadian rhythm and what you can do to prepare and adapt with balance, insight, and care.
Disclaimer
This podcast is for informational purposes only and does not substitute professional medical advice. Individuals experiencing persistent sleep disturbances, cardiovascular symptoms, or mental health challenges should consult a qualified healthcare provider.
Scientific References & Further Reading
American Journal of Cardiology – Heart Attack Incidence Following Daylight Saving TimeSleep Medicine – Sleep Deprivation and Increased Accident Risk After DSTThe New England Journal of Medicine – Circadian Disruption and Cardiovascular RiskJournal of Applied Psychology – Workplace Injuries and DST TransitionsJournal of Biological Rhythms – Age-Related Adaptation to Circadian DisruptionsCurrent Biology – Public Health Consequences of Sleep Disruption Due to DSTNature Reviews Neuroscience – Light, Sleep, and Circadian Physiology

Snoring Solutions: Understanding Causes, Exploring Remedies, and Restoring Restful Sleep

 
Summary: In this episode, we explore the widespread issue of snoring and its impact on health and relationships. From common causes such as nasal congestion, alcohol use, and weight gain to newer approaches like mouth taping, we examine what science says about snoring relief. Learn how nasal breathing, lifestyle changes, and sleep studies may help you or your partner sleep better—together or apart.
Disclaimer
This podcast is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before beginning any new health strategy, especially when dealing with potential conditions like sleep apnea or chronic snoring.
Scientific References & Further Reading
Journal of Clinical Sleep Medicine – Prevalence and Correlates of Habitual Snoring in Adults
Sleep and Breathing – Mouth Taping in Patients With Obstructive Sleep Apnea: A Randomized Controlled Trial
American Journal of Respiratory and Critical Care Medicine – Sleep-Disordered Breathing and Cardiovascular Risk
Journal of Otolaryngology – The Effect of Nasal Surgery on Sleep Apnea and Snoring
Annals of Internal Medicine – Comparative Effectiveness of CPAP and Oral Appliances in Treating Sleep Apnea
Harvard Health Publishing – Can Mouth Taping Help My Snoring?
Cleveland Clinic Health Essentials – What You Need to Know About Mouth Taping for Sleep

Silent Fields: The Hidden Link Between Pesticide Mixtures and Rising Childhood Cancers in Agricultural Communities

 
Summary:In this episode, we unpack a new study linking pesticide mixtures to rising childhood cancer rates in Nebraska. We explore why children are particularly vulnerable, how pesticide combinations pose a unique health risk, and what can be done to better protect families in farming communities.
Disclaimer
This podcast is for informational purposes only and does not constitute medical advice. Please consult a qualified healthcare provider before making any changes to your health practices or if you have concerns about environmental exposures.
Scientific References & Further Reading
University of Nebraska Medical Center (2025). Environmental Pesticide Mixtures and Pediatric Cancer in Nebraska: A Population-Based Analysis.
World Health Organization (2023). Children’s Environmental Health.
Eskenazi, B., et al. (2019). Organophosphate pesticide exposure and child neurodevelopment. Environmental Health Perspectives.
National Institutes of Health (2022). Pesticide exposure and childhood leukemia: What we know.
National Pesticide Information Center. Understanding Pesticide Mixtures and Toxicity.

Unveiling the Hidden Threat: The Emergence of BTMPS, an Industrial Plastic Chemical, in Illicit Fentanyl Supplies

 
Summary:In this episode, we explore the alarming discovery of BTMPS, an industrial plastic chemical, in the U.S. illicit fentanyl supply. We discuss the potential health risks, challenges in detection, and implications for public health, providing listeners with crucial information to navigate this evolving crisis.
Disclaimer
This podcast is for informational purposes only and does not constitute medical advice. Please consult with a qualified healthcare provider before making changes to your health routine or if you experience any health concerns.
Scientific References & Further Reading
Shover, C.L., et al. (2025). UV Stabilizer BTMPS in the Illicit Fentanyl Supply in 9 US Locations. Journal of the American Medical Association (JAMA).
Wang, J., et al. (2023). Comparative Study on Cardiotoxic Effect of Tinuvin 770 in a Rat Model. Toxicological Sciences, 184(2), 204–212.
National Institute of Standards and Technology (NIST). NIST Advisory on BTMPS Detection in Drug Samples(2024).
Legislative Analysis and Public Policy Association (LAPPA). (2025). BTMPS: An Industrial Chemical Adulterant in the Illicit Drug Supply.
UCLA Health Newsroom. (2025). Researchers find high levels of the industrial chemical BTMPS in illicit fentanyl.
MedRxiv Preprint. (2024). Emergence of Industrial Plastic Additives in Illicit Opioid Markets: Early Detection via DART-MS and GC-MS.