Empowered Living: One Step at a Time with HIW

“Processed to the Core: How Ultraprocessed Foods Sabotage Your Health”

Summary: In this episode, we take a deep dive into the hidden dangers of ultraprocessed foods. Learn how they disrupt appetite, metabolism, mood, and long-term health—and discover the simple food swaps and strategies that can bring balance back to your plate and your body.
DisclaimerThis article is for informational purposes only and is not intended to substitute professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, especially if you have chronic health conditions or are on medication.
Scientific References & Further ReadingMonteiro, C. A., et al. (2019). Ultra-processed foods: what they are and how to identify them. Public Health Nutrition, 22(5), 936–941.Srour, B., et al. (2022). Association between ultra-processed food consumption and risk of mortality: a systematic review and meta-analysis of observational studies. Nutrients, 14(2), 403.Fiolet, T., et al. (2018). Consumption of ultra-processed foods and cancer risk: results from NutriNet-Santé prospective cohort. BMJ, 360, k322.Tulleken, C. V. (2023). Ultra-Processed People: The Science Behind Food That Isn't Food.Hall, K. D., et al. (2019). Ultra-processed diets cause excess calorie intake and weight gain: an inpatient randomized controlled trial of ad libitum food intake. Cell Metabolism, 30(1), 67–77.

"Restful Nights: How Vitamin K2 and Other Nutrients Help Prevent Nighttime Leg Cramps"

Summary: In this episode, we explore the science behind nocturnal leg cramps and highlight recent research suggesting that vitamin K2 may help reduce their frequency. Learn how dietary and lifestyle strategies—like magnesium, potassium, hydration, and stretching—can ease muscle spasms and promote better sleep.
DisclaimerThis article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider with any questions you may have regarding a medical condition or before making dietary changes or starting new supplements.
Scientific References & Further ReadingAmerican Medical Association Internal Medicine (2023). Effects of vitamin K2 supplementation on nocturnal leg cramps in older adults.National Institutes of Health. Office of Dietary Supplements. Magnesium and potassium fact sheets.Cleveland Clinic. “What causes muscle cramps?”Linus Pauling Institute. Micronutrient Information Center: Vitamin K.Journal of Muscle Research and Cell Motility. “Electrolyte imbalance and nocturnal cramping: A review.”

Beating the Bloat: Gut Health Strategies for the Holidays

Summary: In this episode, we explore why holiday bloating happens and how to naturally manage it through lifestyle changes, gut-supportive foods, and time-tested herbal remedies. Learn how small shifts can bring big relief and keep your gut happy all season long.
Disclaimer
This content is provided for informational purposes only and is not intended to diagnose, treat, or replace professional medical advice. Always consult with a qualified healthcare provider before making changes to your diet, especially if you have existing medical conditions or digestive disorders.
Scientific References & Further ReadingHarvard Health Publishing. “How to Get Rid of Bloating: Tips for Relief.”Brigham and Women’s Hospital. “Gas & Bloating: Natural Remedies.”Cleveland Clinic. “What Is Your Gut Microbiome?”Healthline. “How to Improve and Reset Gut Health.”World Journal of Gastroenterology. “Gut Microbiota and the Role of Diet in Bloating.”Frontiers in Microbiology. “The Gut–Microbiota–Brain Axis and Its Role in Gastrointestinal Disorders.”

Beta-Glucans Unveiled: Nature’s Immune Enhancers

 
Summary: In this episode, we explore the science and potential of beta-glucans, natural polysaccharides found in everyday foods like oats and mushrooms. Learn how they boost immune function, help manage allergies, and support cancer prevention. Whether you're looking to feel more resilient or deepen your knowledge of functional foods, this episode provides valuable insights on how beta-glucans can support your wellness journey.
Disclaimer
This content is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your diet or lifestyle, especially if you have a health condition or are taking medication.
Scientific References & Further Reading
International Journal of Molecular Sciences. (2024). The Immunomodulatory Role of Beta-Glucans on Dendritic Cells.
Frontiers in Immunology. (2024). Beta-Glucans as Adjuvants in Allergen-Specific Immunotherapy.
World Journal of Clinical Oncology. (2024). Beta-Glucans in Cancer Prevention and Therapy.
Clinical Nutrition. (2023). Dietary Fibers and the Immune System: The Role of Beta-Glucans.
Paul-Ehrlich-Institut. (2024). Immunomodulatory Properties of Beta-Glucans in Allergy Models.

The Long Road to Clarity: How Alcohol Affects Decision-Making Even After Sobriety

 
Summary: In this episode, we dive into recent research showing how heavy drinking affects the brain’s ability to make sound decisions—long after the last drink. Learn what this means for recovery, relapse prevention, and long-term cognitive healing, as we explore how alcohol rewires brain function and what science is doing to support those on the path to sobriety.
Disclaimer
This article and podcast are for educational purposes only. They are not intended to replace professional medical, psychological, or addiction treatment. If you or someone you know is struggling with alcohol use or cognitive health, please consult a licensed healthcare provider or addiction specialist for personalized support.
Scientific References & Further Reading
Creed, M. C., et al. (2024). Persistent deficits in decision-making following chronic alcohol exposure in rats. Neuropsychopharmacology.
Kim, J. H., & Shnitko, T. A. (2023). Alcohol and cognitive flexibility: Sex-specific alterations in prefrontal cortex plasticity. Brain Research Reviews.
National Institute on Alcohol Abuse and Alcoholism (NIAAA). (2023). Long-term cognitive effects of alcohol and implications for recovery.
Robinson, D. L., & Bardo, M. T. (2024). Neuroadaptations in cognitive control after substance use: Evidence from animal models.
World Health Organization. (2023). Alcohol and Brain Health: Understanding the long-term consequences of heavy drinking.

Chia Seed Water: Simple Support for Digestion and Weight Wellness

 
Summary: In this episode, we uncover the quiet power of chia seed water. This hydrating, fiber-rich drink can help with constipation and support satiety, making it a gentle companion on your wellness path. Learn how it works, how to use it safely, and how to integrate it into your daily rhythm with ease and clarity.
Disclaimer
This article and podcast are for educational purposes only and do not constitute medical advice or treatment. Individuals with gastrointestinal, metabolic, or thyroid conditions—or those taking medications—should consult with a qualified healthcare provider before making significant dietary changes or adding supplements like chia seed water to their routine.
Scientific References & Further Reading
Harvard Health Publishing. Chia Seed Benefits and Nutritional Overview
Journal of Nutrition and Metabolism. Effects of Chia Seeds on Digestive Regularity and Satiety
Cleveland Clinic. Chia Seeds: Nutritional Value, Digestive Health, and Heart Benefits
World Journal of Gastroenterology. Dietary Fiber and Bowel Function in Health and Disease
American Journal of Clinical Nutrition. The Role of Plant-Based Omega-3s in Digestive and Metabolic Health

Sea Moss Uncovered: Exploring the Superfood's Benefits and Risks

 
Summary: In this episode, we uncover the nutritional powerhouse of sea moss gel. What are the real benefits, and what should you watch out for? From thyroid support to digestive health, and from muscle recovery to immune balance, we explore the evidence—and the precautions—for incorporating sea moss into your daily wellness routine.
Disclaimer
This content is intended for educational purposes only and does not replace personalized medical advice. Always consult your healthcare provider before starting any new dietary supplement, especially if you are managing a medical condition or taking medication. Sea moss should be used responsibly, as part of a varied and balanced lifestyle.
Scientific References & Further Reading
Bolisetty, S., & Agarwal, A. (2023). Iodine-rich marine plants: A review on sea moss and its health implications. Journal of Marine Nutrition, 14(2), 221–234.
Conference for Food Protection. (2021). Iodine guidelines and tolerable upper intake levels.
Cleveland Clinic. (2023). Sea Moss: The New Superfood or Overhyped Trend?
Banner Health. (2022). Sea Moss for Athletes: Benefits, Risks, and Usage.
World Journal of Gastrointestinal Pharmacology and Therapeutics. (2020). Seaweed-derived prebiotics and their effect on human gut microbiota.

Unveiling the Threat: PFAS in Our Water Supply

 
Summary: In this episode, we delve into the pervasive issue of PFAS contamination in drinking water. We discuss the origins of these "forever chemicals," their health implications, innovative filtration technologies, and practical steps listeners can take to reduce exposure and advocate for safer water standards.
Disclaimer
The information provided in this article and accompanying podcast is for educational purposes only and should not be considered medical or professional advice. Individuals concerned about PFAS exposure should consult with relevant health and environmental professionals for personalized guidance.
Scientific References & Further Reading
"N.C. Chemist Develops System to Filter PFAS from Water," North Carolina Health News, January 4, 2025. North Carolina Health News+1ABC11 Raleigh-Durham+1
"Treatment of Drinking Water to Remove PFAS," European Environment Agency, 2024. European Environment Agency's home page+1US EPA+1
"Reducing PFAS in Drinking Water with Treatment Technologies," U.S. Environmental Protection Agency, 2018. US EPA
"How to Get PFAS Out of Your Drinking Water," Consumer Reports, 2024. Consumer Reports
"PFAS Contamination and Mitigation: A Comprehensive Analysis," ScienceDirect, 2025.

Making Waves: How Aqua Aerobics Supports Weight Loss and Waist Reduction in Obese Adults

 
Summary:In this episode, we explore the growing role of aqua aerobics in weight management for adults living with obesity. Backed by recent studies, this low-impact water-based workout is shown to reduce waist circumference and body weight—especially among women and adults over 45. Tune in to learn how aqua aerobics protects joints, improves mood, and enhances metabolic health while offering a more accessible path to lasting wellness.DisclaimerThis article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider before starting any new exercise program, especially if you have underlying health conditions or mobility limitations. Individual results may vary.
Scientific References & Further Reading
González-Ravé, J. M., Vicente-Campos, D., González-Mohíno, F., & Santos del Cerro, J. (2024). Effectiveness of aquatic exercise on weight loss and waist circumference in obese and overweight adults: A systematic review and meta-analysis. BMJ Open, 14(2), e075462.
Chen, Y. W., Hunt, M. A., Campbell, K. L., Peill, K., & Reid, W. D. (2018). The effect of aquatic exercise on physical functioning in the older adult: A systematic review and meta-analysis. Archives of Physical Medicine and Rehabilitation, 99(1), 108–123.
American College of Sports Medicine. (2022). ACSM’s Guidelines for Exercise Testing and Prescription (11th ed.). Wolters Kluwer.
Ross, R., Neeland, I. J., Yamashita, S., Shai, I., Seidell, J., & Magni, P. (2020). Waist circumference as a vital sign in clinical practice: A Consensus Statement from the IAS and ICCR Working Group. Nature Reviews Endocrinology, 16(3), 177–189.
Stoner, L., & Rowlands, D. (2017). Aerobic exercise, visceral adipose tissue and metabolic risk factors: A narrative review. Journal of Obesity, 2017, 1–15.

Citrus and Serenity: How Oranges May Brighten Your Mood

 
Summary: In this episode, we explore how an orange a day may help keep the blues away. Based on a large-scale study from Harvard Medical School, we uncover the connection between citrus consumption, gut bacteria, and mood regulation. Discover how compounds in oranges may support mental health through the gut-brain axis and why adding more citrus to your diet could be a smart and simple act of self-care.
Disclaimer
This article and podcast are for educational purposes only and are not intended to diagnose, treat, or replace medical advice. Dietary changes may affect individuals differently, and anyone experiencing depression or mental health concerns should speak with a licensed healthcare provider for personalized support. Always consult a medical professional before making changes to your health regimen.
Scientific References & Further Reading
Mehta, R. S., et al. (2024). Citrus intake and depression risk: Findings from a prospective cohort study of 30,000 women. Microbiome, 12(5).
Biocodex Microbiota Institute. (2024). Flavonoids in citrus fruits influence gut health and mental well-being.
Everyday Health. (2024). Oranges and other citrus fruits may help fend off depression, study finds.
WBUR. (2024). An orange a day keeps the blues away: How citrus may boost mental health.
New York Post. (2024). Harvard study finds citrus linked to lower depression rates.

Unleaded: Tracing the Mental Health Impact of Leaded Gasoline

 
Summary: In this episode, we explore the historical use of leaded gasoline and its profound effects on public health. We discuss how corporate decisions prioritized profits over safety, leading to widespread lead exposure and its association with psychiatric disorders. Featuring insights from recent studies and discussions on ongoing remediation efforts, this episode sheds light on the importance of environmental health in shaping mental well-being.​
Disclaimer
This article and podcast are for informational purposes only and do not constitute medical advice. For concerns about lead exposure or mental health issues, please consult a qualified healthcare professional.​
Making Waves: Exploring Aqua Aerobics for Weight Loss in Obese Adults
Summary: In this episode, we explore the growing body of research supporting aqua aerobics as an effective weight management tool. We dive into how water-based movement—like water Zumba and aqua jogging—helps reduce waist size and support sustainable health changes for those living with obesity. Discover how buoyancy, resistance, and joy come together to create a powerful fitness solution.
Disclaimer
This article and podcast are for educational purposes only and do not replace personalized medical advice. Please consult a licensed healthcare provider before starting any new fitness or weight loss program, particularly if you are managing a chronic health condition or mobility concern.
Scientific References & Further Reading
Rodrigues, J. F., et al. (2024). Effects of aqua aerobics on anthropometric parameters in overweight and obese adults: A systematic review and meta-analysis. BMJ Open, 14(3), e091743.
Farinatti, P. T. V., et al. (2019). Water-based exercise training and metabolic syndrome: A systematic review. Obesity Reviews, 20(3), 350–362.
Barbosa, T. M., et al. (2016). The benefits of aquatic exercise on health: A review with special reference to the elderly. International Journal of Environmental Research and Public Health, 13(11), 1167.

Flavonoids and Liver Health: Tea, Apples, and Chocolate as Everyday Medicine

Flavonoids and Liver Health: Tea, Apples, and Chocolate as Everyday Medicine
Summary: In this episode, we explore how flavonoid-rich foods like tea, apples, and dark chocolate support liver health and may help prevent non-alcoholic fatty liver disease. Backed by recent studies, we dive into how these compounds reduce inflammation, support fat metabolism, and protect liver function—offering practical tips for incorporating them into your daily diet. Learn how simple choices can create powerful shifts in your long-term wellness.
Disclaimer
This article and podcast are intended for informational and educational purposes only and do not substitute for professional medical advice, diagnosis, or treatment. Individuals with liver conditions or metabolic concerns should consult with a qualified healthcare provider before making significant dietary changes or beginning supplementation.
Scientific References & Further Reading
American Journal of Clinical Nutrition – Dietary flavonoid intake and the risk of nonalcoholic fatty liver disease in US adultsJournal of Hepatology – Oxidative stress and liver disease: The role of antioxidant compoundsFrontiers in Nutrition – Impact of dietary polyphenols on liver function and NAFLD preventionJournal of Functional Foods – Protective effects of quercetin-rich fruits on liver healthNutrition Reviews – Role of cocoa flavanols in cardiometabolic health and liver protection