Empowered Living: One Step at a Time with HIW

"ADHD in Adulthood: Bridging the Life Expectancy Gap"

 Summary:In this episode, we explore the surprising and urgent truth about ADHD in adulthood—how a condition so often dismissed as a childhood challenge may actually reduce life expectancy by several years. We take a compassionate look at the study behind these findings, uncover the physical, emotional, and social reasons behind the gap, and offer clear, practical steps to help individuals with ADHD not only manage their condition but thrive. This is a call to rethink how we see ADHD, and a roadmap for creating systems that support longer, healthier lives.
Disclaimer:This podcast is for educational purposes only and does not serve as a substitute for professional medical advice, diagnosis, or treatment. If you or someone you know is living with ADHD or facing health concerns, please consult a qualified healthcare provider to receive personalized care and support.
Scientific References & Further Reading (italicized for final formatting):O'Nions, E., El Baou, C., John, A., et al. (2025). Life expectancy and years of life lost for adults with diagnosed ADHD in the UK: matched cohort study. The British Journal of Psychiatry.Faraone, S. V., et al. (2021). The World Federation of ADHD International Consensus Statement: 208 Evidence-based conclusions about the disorder. Neuroscience & Biobehavioral Reviews.National Institute for Health and Care Excellence (NICE). (2023). ADHD: diagnosis and management.Thapar, A., & Cooper, M. (2016). Attention deficit hyperactivity disorder. The Lancet.Barkley, R. A., & Fischer, M. (2019). Hyperactive child syndrome and estimated life expectancy at young adult follow-up: The role of ADHD persistence and other potential predictors. Journal of Attention Disorders.

The Bitter Side of Sweet: Aspartame’s Potential Link to Heart Disease and Insulin Resistance

Summary:
In this episode, we explore new research on aspartame, one of the most widely used artificial sweeteners, and its possible role in promoting insulin resistance and vascular inflammation. We look at recent findings from Cell Metabolism, examine how aspartame may affect the body’s hormonal and cardiovascular systems, and discuss practical ways to reduce artificial sweetener intake while embracing healthier alternatives. Whether you're managing diabetes, watching your heart health, or simply trying to eat more consciously, this episode offers timely insights into the real effects of what’s hidden behind “sugar-free” labels.
Disclaimer:
This podcast is for informational and educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Please consult your healthcare provider before making significant changes to your diet, especially if you are managing a medical condition such as diabetes or cardiovascular disease.
Scientific References & Further Reading:
Wu W, Sui W, Chen S, et al. (2025). Sweetener aspartame aggravates atherosclerosis through insulin-triggered inflammation. Cell Metabolism.National Institutes of Health. (2024). Artificial sweeteners and cardiovascular health: a review of current evidence.Harvard School of Public Health. (2023). Artificial sweeteners: sugar-free, but at what cost?Nature Reviews Endocrinology. (2024). The emerging metabolic consequences of artificial sweeteners.American Heart Association. (2023). Added sugars and cardiovascular disease risk in children and adults: An updated scientific statement.

Dry January and the Path to Lasting Wellness

Summary:
In this episode, we explore what really happens during Dry January—and why this one-month break from alcohol offers more than just a reset. From clearer skin and improved sleep to better liver function and reduced cancer risk, the benefits of going alcohol-free can begin in days and last a lifetime. We also look at the deeper internal changes, how alcohol affects the brain and body even in moderation, and how to sustain the health gains into February and beyond. Whether you’re alcohol-free, sober-curious, or just exploring your options, this episode offers empowering information and encouragement.
Disclaimer:
This podcast is for educational and informational purposes only and does not substitute for medical advice, diagnosis, or treatment. Please consult your healthcare provider before making significant changes to your alcohol consumption, especially if you have a medical condition or history of alcohol use disorder.
Scientific References & Further Reading:
Johns Hopkins Bloomberg School of Public Health (2024). Health Effects of Alcohol and Behavior Change After Dry January.Centers for Disease Control and Prevention (2023). Alcohol and Public Health: Frequently Asked Questions.National Institute on Alcohol Abuse and Alcoholism (2023). Understanding the Impact of Alcohol on Health and Well-being.BMJ Open. (2022). Health benefits of a one-month alcohol abstinence period in regular drinkers: a study of Dry January participants.American Heart Association. (2023). The Effects of Alcohol on Blood Pressure and Heart Health.World Health Organization. (2023). Alcohol Consumption and Cancer Risk.

Five Minutes to Sharpen the Mind: Exercise and Dementia Risk in Older Adults

Summary:
New research from Johns Hopkins reveals that just five minutes of daily movement may significantly reduce the risk of dementia in older adults. In this episode, we explore how light physical activity supports brain health, why even small amounts matter, and how to integrate gentle movement into everyday routines. Whether you’re caring for an aging loved one or navigating your own wellness path, this conversation offers practical, science-backed encouragement to stay active in ways that feel manageable and meaningful.
Disclaimer:
This podcast is intended for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before starting a new physical activity regimen, especially if you have pre-existing health conditions or mobility concerns.
Scientific References & Further Reading:
Zhao, Y., et al. (2024). Association of objectively measured physical activity with incidence of dementia. Journal of the American Medical Association.Johns Hopkins Bloomberg School of Public Health (2024). Small amounts of moderate to vigorous physical activity are associated with big reductions in dementia risk.National Institute on Aging (2023). Physical Activity and Brain Health.Chen, F.T., et al. (2020). Effects of exercise interventions on cognitive function in older adults: A systematic review with network meta-analysis.Harvard Health Publishing (2022). Simple ways to prevent dementia through movement and lifestyle.

Constipation Clarity: Natural Relief Through Food, Hydration, and Rhythm

Summary:
Constipation affects millions of people and often goes unspoken, but it’s one of the most treatable digestive issues when we know what to do. In this episode, we explore what causes constipation and how to manage it naturally through fiber-rich foods, proper hydration, physical movement, and gentle routine-building. We also discuss when to seek medical guidance and how to listen to the body’s signals. If you’ve been struggling with irregularity or discomfort, this episode offers both scientific insights and real-world solutions for relief.
Disclaimer:
This podcast is intended for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. If you are experiencing ongoing constipation, discomfort, or related symptoms, please consult your healthcare provider for individualized guidance.
Scientific References & Further Reading:
American Gastroenterological Association. (2013). Medical Position Statement on Constipation. Gastroenterology, 144(1), 211–217.Mayo Clinic. (2022). Dietary fiber: Essential for a healthy diet.Medical News Today. (2019). Prune juice for constipation: Can it help and how to use it.American Family Physician. (2015). Management of Constipation in Older Adults, 92(6), 500–504.National Institutes of Health. (2023). Constipation and gastrointestinal motility disorders.

The Art of Me-Time: Finding Balance Between Solitude and Social Connection

Summary:
Did you know that the best kind of me-time might include a little company? In this episode, we explore new research showing that time alone—spent near others—may be more restorative than total isolation. We talk about why your mindset matters, what types of solo activities are most nourishing, and how to create healthy habits that blend self-reflection with soft social connection. Whether you're burned out or just craving quiet, this conversation offers insights and gentle inspiration to help you reconnect with your center—without cutting yourself off from the world.
Disclaimer:
This podcast is for informational and educational purposes only and is not intended to provide psychological or medical advice. If you're experiencing persistent stress, anxiety, or emotional withdrawal, please seek guidance from a licensed mental health professional or healthcare provider.
Scientific References & Further Reading:
Ross, M. Q., & Campbell, S. W. (2024). The tradeoff of solitude? Restoration and relatedness across shades of solitude. PLOS One.Health.com. (2025). Need to Recharge? Science Says These Solo Activities Could Be the Most Restorative.Verywell Health. (2024). 7 Surprising Health Benefits of Reading Every Day.Oregon State University News. (2024). Solitude is better for your health when it’s not too intense.Journal of Positive Psychology. (2023). Mindful solitude as a resource for emotional resilience.The Guardian. (2025). Silence please: how book clubs without the chat help focus the mind.

GLP-1 Drugs and Parkinson’s: A Reality Check in Brain Health Research

Summary:
Can Ozempic-like drugs help treat Parkinson’s disease? A new study says no—at least not yet. In this episode, we unpack the results of a major clinical trial that tested exenatide, a GLP-1 drug, in nearly 200 people with Parkinson’s. While earlier research raised hopes, this study found no improvement in symptoms or disease progression. We explore what this means for future treatment strategies, why understanding brain mechanisms is key, and whether other GLP-1 drugs still hold promise. This conversation brings clarity to a complex and evolving area of science.
Disclaimer:
This podcast is intended for educational and informational purposes only. It does not substitute for professional medical advice, diagnosis, or treatment. Always speak to your healthcare provider before starting or stopping any medications, especially if you have a neurological condition such as Parkinson’s disease.
Scientific References & Further Reading:
The Lancet. (2024). Exenatide once weekly for 96 weeks in early Parkinson’s disease: A randomized, double-blind, placebo-controlled trial.Parkinson’s Foundation. (2024). Can GLP-1 medications help Parkinson’s disease?Michael J. Fox Foundation. (2024). Exenatide and GLP-1 drug class show mixed results in Parkinson’s research.University of Alabama at Birmingham. Expert commentaries on exenatide and neuroprotection.Nature Reviews Neurology. (2023). Incretin-based therapies in neurodegenerative diseases: Promises and pitfalls.

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.