Empowered Living: One Step at a Time with HIW

  Summary: In this episode, we dive into new research connecting PFAS — the "forever chemicals" found in everyday items — to sleep disturbances in young adults. Learn how these persistent pollutants may be affecting your sleep and long-term health, and what you can do to reduce your exposure. Disclaimer This content is for educational purposes only and is not intended to serve as medical advice. Always consult with a qualified healthcare provider for personalized health guidance, especially if you suspect chemical sensitivity, sleep disorders, or related conditions. Scientific References & Further Reading Wang, Y., et al. (2024). Association between PFAS exposure and sleep disturbances in young adults. University of Southern California, Keck School of Medicine. National Institute of Environmental Health Sciences. (2023). PFAS and Health. Patel, S. R., & Hu, F. B. (2008). Short sleep duration and weight gain: a systematic review. Obesity (Silver Spring), 16(3), 643–653. Wambaugh, J. F., et al. (2021). Characterizing PFAS exposure risk in the U.S. population. Environmental Science & Technology, 55(10), 6762–6771. Centers for Disease Control and Prevention. (2022). PFAS in the U.S. Population.

  Summary: In this episode, we delve into the complexities of sepsis, exploring its pathophysiology, the latest research on long-term patient outcomes, and the critical importance of early detection and comprehensive post-sepsis care. Join us as we discuss strategies to improve survival rates and quality of life for sepsis patients.​ Disclaimer This article is for informational purposes only and does not constitute medical advice. If you suspect sepsis or have concerns about your health, please consult a qualified healthcare professional immediately.​ Scientific References & Further Reading Centers for Disease Control and Prevention. (2023). About Sepsis.​ Nielsen, F. E., et al. (2024). Long-term mortality among sepsis patients: A prospective single-center study.​ Liu, V. X., et al. (2017). The Timing of Early Antibiotics and Hospital Mortality in Sepsis.​ Rhee, C., et al. (2019). Prevalence, Underlying Causes, and Preventability of Sepsis-Associated Mortality OK

Summary: In this episode, we explore how the daily practices of our ancestors—like whole-animal nutrition, natural light exposure, and toxin-free living—can offer valuable guidance for thriving in today’s world. Learn how to reintroduce timeless habits to support physical, mental, and emotional well-being. Disclaimer This article is for informational purposes only and is not intended as medical advice. Please consult with a qualified healthcare provider before making significant changes to your diet or lifestyle, particularly if you have existing health conditions or are on medication. Scientific References & Further Reading O'Keefe, J. H., et al. (2010). "Achieving hunter-gatherer fitness in the 21st century: back to the future." American Journal of Medicine, 123(12), 1082–1086. Cordain, L., et al. (2005). "Origins and evolution of the Western diet: health implications for the 21st century." The American Journal of Clinical Nutrition, 81(2), 341–354. Rothschild, L. J. (2008). "The impact of UV radiation on life in the universe." Astrobiology, 8(1), 125–139. Institute for Functional Medicine. (2015). Environmental Health Module.

Summary: In this episode, we explore the science behind the growing claims about citrus fruits. From TikTok’s lime sleep trend to credible research on cancer prevention, kidney health, and vision support, we break down what’s real, what’s helpful, and what to leave behind. Disclaimer This article is for informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making changes to your diet or using citrus products medicinally, especially if you have pre-existing conditions or take prescription medications. Scientific References & Further Reading Zhang, Y., et al. (2017). Citrus fruit intake and risk of oral cancer: a meta-analysis. Scientific Reports, 7, 1784. Siener, R., et al. (2004). The role of citrate and magnesium in the prevention of calcium oxalate stones. Urological Research, 32(5), 295–303. Krinsky, N. I., Landrum, J. T., & Bone, R. A. (2003). Biologic mechanisms of the protective role of lutein and zeaxanthin in the eye. Annual Review of Nutrition, 23, 171–201. Zhou, Y., et al. (2016). Flavonoids and their anti-cancer effects. Molecules, 21(10), 1306. Brigham and Women’s Hospital. Understanding the role of diet in kidney stone formation and prevention.

Summary: In this episode, we unpack the growing trend of protein supplements among teens and explain why whole food sources, especially animal proteins, are essential for muscle, brain, and metabolic health. Learn how to support growth naturally, without relying on processed shakes or bars. Disclaimer This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare provider or registered dietitian before beginning new dietary practices, especially when it involves supplements or specific health conditions. Scientific References & Further Reading Tipton, K. D., & Wolfe, R. R. (2004). Protein and amino acids for athletes. Journal of Sports Sciences, 22(1), 65–79. Phillips, S. M. (2014). A brief review of critical processes in exercise-induced muscular hypertrophy. Sports Medicine, 44(Suppl 1), S71–S77. Wu, G. (2009). Amino acids: metabolism, functions, and nutrition. Amino Acids, 37(1), 1–17. Boirie, Y., et al. (1997). Slow and fast dietary proteins differently modulate postprandial protein accretion. PNAS, 94(26), 14930–14935.

  Summary: In this episode, we explore recent findings linking low-level arsenic exposure in drinking water to increased heart disease risk. Learn how this naturally occurring contaminant may affect cardiovascular health and what you can do to protect yourself and your family. Disclaimer This article is intended for informational purposes only and does not constitute medical advice. Individuals concerned about arsenic exposure or heart disease should consult with a licensed healthcare provider. Water testing and filtration decisions should be based on professional guidance and local environmental assessments. Scientific References & Further Reading Columbia University Mailman School of Public Health. Long-term exposure to low-level arsenic in drinking water increases risk of ischemic heart disease. Environmental Health Perspectives, 2024. Long-term Arsenic Exposure and Cardiovascular Risk. U.S. Environmental Protection Agency (EPA). Arsenic in Drinking Water – Standards and Health Effects. National Institutes of Health. Arsenic Toxicity and Cardiovascular Disease Mechanisms.

Summary: In this episode, we dive into surprising new research that links gut dysbiosis to lumbar degenerative spondylolisthesis (LDS), a leading cause of chronic back pain. Learn how inflammation, microbial diversity, and gut-spine communication may hold the key to preventing spinal degeneration and enhancing musculoskeletal health. Disclaimer This article is for educational purposes only and is not intended to diagnose, treat, or replace medical advice from your healthcare provider. Individuals with spinal conditions or digestive concerns should consult a licensed professional before making any health changes. Scientific References & Further Reading Liao, Y., et al. (2024). Gut microbiome composition in lumbar degenerative spondylolisthesis: A case-control study. Spine Journal. Rogers, M. A. M., et al. (2023). Dysbiosis and systemic inflammation in musculoskeletal diseases. Journal of Inflammation Research. Wang, Z., et al. (2023). Systemic inflammation and gut-derived endotoxins in degenerative spine conditions. International Journal of Molecular Sciences. Tilg, H., & Moschen, A. R. (2015). Microbiota and inflammation: A link to chronic spinal pain? Nature Reviews Gastroenterology & Hepatology. Backhed, F., et al. (2012). The gut microbiota as an environmental factor that regulates fat storage and inflammation. Cell.

Summary: In this episode, we peel back the science behind bananas at every stage of ripeness — from green to brown-spotted. Discover how these changes affect digestion, energy, and immunity, and learn which banana is best for your body’s needs. Disclaimer This article is intended for informational purposes only and does not constitute medical advice. Individual nutritional needs may vary. If you have specific health concerns — such as diabetes or digestive disorders — consult a qualified healthcare provider or registered dietitian before making significant changes to your diet. Scientific References & Further Reading Wolever, T.M.S., et al. (1992). The glycemic index: Physiological significance. American Journal of Clinical Nutrition, 56(1), 104–112. Slavin, J.L. (2013). Fiber and prebiotics: Mechanisms and health benefits. Nutrients, 5(4), 1417–1435. Matsumoto, M., et al. (2011). Impact of resistant starch on the human gut microbiome. Journal of Agricultural and Food Chemistry, 59(22), 11376–11382. Bhaskar, J. J., et al. (2011). Banana (Musa sp. var. Nanjangud rasa bale) peel extracts: A potent source of antioxidant and antimutagenic activity. Phytotherapy Research, 25(8), 1121–1129.

Summary: In this episode, we unpack the exciting science behind beta-glucan, a fiber found in oats, barley, and mushrooms. Learn how this natural compound supports weight management, boosts immune function, and mimics the effects of GLP-1 medications — all while nourishing your gut. Disclaimer This article is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your healthcare provider before beginning any new dietary or supplement regimen, especially if you have pre-existing health conditions or are taking medications. Scientific References & Further Reading Slavin, J. L. (2023). Fiber and satiety: The GLP-1 connection. Journal of Nutrition Research, 102, 45–53. Wang, Y., et al. (2024). Beta-glucan modulates gut microbiota and prevents obesity in mice fed a high-fat diet. Nutrients, 16(3), 789. Zhang, Z., et al. (2022). Beta-glucans and metabolic regulation: Evidence from animal studies. Frontiers in Endocrinology, 13, 1045012. International Journal of Obesity (2024). Fiber specificity in weight modulation: A comparative animal study. University of Arizona, Department of Nutritional Sciences (2024). Emerging roles of beta-glucans in obesity prevention.

Summary: In this episode, we uncover new research from the Mayo Clinic on how aging impacts balance, strength, and gait. Discover why balance may decline before walking ability and what practical steps can help preserve mobility and independence in your 50s, 60s, and beyond. Disclaimer This article is for informational purposes only and does not substitute professional medical advice. Please consult a licensed healthcare provider before starting any new fitness regimen or if you are concerned about falls, strength loss, or mobility challenges. Scientific References & Further Reading Boersma, D., et al. (2024). The Impact of Aging on Balance, Muscle Strength, and Gait in Adults Over 50. Mayo Clinic Proceedings. American Geriatrics Society. (2022). Fall Prevention Guidelines for Older Adults. Cooper, R., et al. (2015). Grip Strength and Mortality: A Meta-analysis of Prospective Cohort Studies. BMJ. Lord, S. R., et al. (2012). Falls in Older People: Risk Factors and Strategies for Prevention. Cambridge University Press.

Summary: In this episode, we explore the latest research linking chronic constipation to heart failure, stroke, and other cardiovascular events. Learn how gut health and heart health are connected, and discover practical tips to keep your digestive system — and your heart — functioning at their best. Disclaimer This article is for informational purposes only and does not constitute medical advice. Always consult a healthcare professional before making dietary or lifestyle changes, especially if you have chronic conditions such as high blood pressure, heart disease, or persistent gastrointestinal symptoms. Scientific References & Further Reading Zheng, T., et al. (2024). Association Between Constipation and Major Cardiovascular Events: Analysis from the UK Biobank. Journal of the American College of Cardiology. American College of Gastroenterology. Chronic Constipation: Clinical Guidelines. Parashar, R., et al. (2021). The Gut-Brain-Heart Axis: Emerging Paradigms. International Journal of Molecular Sciences. Camilleri, M. (2022). Chronic Constipation: A Review of Diagnosis and Treatment. The Lancet Gastroenterology & Hepatology.

  Summary: In this episode, we explore the latest findings from King’s College London showing that lipid molecules—not just cholesterol or body weight—may better predict a child’s risk for future conditions like diabetes, heart disease, and liver dysfunction. We’ll break down how these lipid biomarkers work, how early intervention can help even without weight loss, and what this means for the future of pediatric wellness and prevention. Disclaimer This article is for informational purposes only and does not substitute for medical advice. If you have concerns about your child’s metabolic or cardiovascular health, please consult a qualified healthcare professional. Laboratory tests and health interventions should be personalized and guided by licensed providers. Scientific References & Further Reading Bernal, A. L., et al. (2024). Early life lipidomic markers of future metabolic risk in children: A longitudinal analysis. Presented at the American Academy of Pediatrics National Conference. Wang, D. D., et al. (2018). Ceramides and risk of cardiometabolic diseases: A review of human studies. Journal of Clinical Lipidology, 12(4), 886–898. Li, J., et al. (2023). Lipidomics in pediatric obesity and insulin resistance: From biomarkers to mechanisms. Frontiers in Endocrinology, 14, 1122762. Samuel, V. T., & Shulman, G. I. (2016). The pathogenesis of insulin resistance: Integrating signaling pathways and substrate flux. Cell Metabolism, 23(3), 375–391. Teo, K., et al. (2020). Metabolic syndrome and lipid abnormalities in children and adolescents. Lancet Child & Adolescent Health, 4(9), 678–685.

  Summary: In this episode, we explore the sharp rise in injuries linked to e-bikes and scooters, as reported by Columbia University researchers, and compare them to the science-backed benefits of walking. We discuss the role of city planning, helmet use, and behavior in shaping safety outcomes, while celebrating walking as a low-risk, high-reward daily habit. Disclaimer This article is for informational purposes only and is not intended as medical advice. Injury risks associated with micromobility devices vary based on use, location, and individual health. Consult a healthcare or public safety professional before adopting any new exercise or transit habits. Scientific References & Further Reading Crandall, M. L., et al. (2024). Trends in Emergency Department Visits Associated with Micromobility Devices in the United States, 2019–2022. Columbia University Mailman School of Public Health. Oppezzo, M., & Schwartz, D. L. (2014). Give your ideas some legs: The positive effect of walking on creative thinking. Journal of Experimental Psychology: Learning, Memory, and Cognition, 40(4), 1142–1152. Lee, I. M., & Buchner, D. M. (2008). The importance of walking to public health. Medicine and Science in Sports and Exercise, 40(7 Suppl), S512–S518. Wang, F., & Orpana, H. M. (2012). Sedentary behavior and risk of mortality from all causes and cardiovascular disease. Journal of the American College of Cardiology, 60(17), 1581–1587. Morris, J. N., & Hardman, A. E. (1997). Walking to health. Sports Medicine, 23(5), 306–332.

  Summary: In this episode, we delve into the emerging research connecting mitochondrial dysfunction to the pervasive fatigue experienced by individuals with chronic pain. We explore the cellular mechanisms at play and discuss potential therapeutic strategies aimed at restoring energy balance and alleviating symptoms. Disclaimer This article is for informational purposes only and does not constitute medical advice. Individuals experiencing chronic pain and fatigue should consult healthcare professionals for personalized assessment and treatment. Scientific References & Further Reading Mitochondrial Dysfunction and Fatigue in Chronic Pain Syndromes: A Comprehensive Review. Journal of Pain Research, 2023. The Role of Mitochondria in the Pathophysiology of Fibromyalgia: A Systematic Review. Pain Medicine, 2022. Mitochondrial Abnormalities in Chronic Fatigue Syndrome: A Meta-Analysis. Journal of Translational Medicine, 2020. Antioxidant Therapy in Chronic Pain Management: Targeting Mitochondrial Dysfunction. Pain and Therapy, 2021. Coenzyme Q10 Supplementation in Fibromyalgia and Chronic Fatigue Syndrome: A Review of Clinical Trials. Nutritional Neuroscience, 2024.

  Summary: In this episode, we explore the multifaceted benefits of elderberries, delving into their historical use in traditional medicine and examining contemporary scientific findings. From antiviral properties to cardiovascular support and skin health, join us as we uncover how this ancient remedy aligns with modern health perspectives. Disclaimer This article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional before starting any new dietary supplement, especially if you have underlying health conditions or are taking medications. Scientific References & Further Reading Anti-influenza activity of elderberry (Sambucus nigra). ScienceDirect, 2019. Elderberry: Benefits and Dangers. Healthline, 2023. Elderberry Extracts: Characterization of the Polyphenolic Chemical Profile and Associated Biological Activities. National Center for Biotechnology Information, 2023. Wound healing potential of extract from Sambucus nigra L. leaves and its fractions. ScienceDirect, 2023. Elderberry for prevention and treatment of viral respiratory illnesses: A systematic review. BMC Complementary Medicine and Therapies, 2021.

  Summary: In this episode, we delve into the recent incidents of lead contamination in everyday products, exploring the implications for children's health. Join us as we discuss emerging sources of lead exposure, the subtle signs of lead poisoning, and effective strategies for prevention and intervention to safeguard our children's future. Disclaimer This article is for informational purposes only and does not constitute medical advice. For concerns regarding lead exposure or poisoning, please consult a qualified healthcare professional for appropriate evaluation and guidance. Scientific References & Further Reading Centers for Disease Control and Prevention. "About Childhood Lead Poisoning Prevention."  U.S. Food and Drug Administration. "Elevated Lead and Chromium Levels in Cinnamon Applesauce Pouches."  American Academy of Child & Adolescent Psychiatry. "Lead Exposure In Children Affects Brain And Behavior."  Texas Department of State Health Services. "Effects of Lead."  Centers for Disease Control and Prevention. "Childhood Lead Exposure Associated with Contaminated Cinnamon in Applesauce Pouches — North Carolina, October 2023–January 2024."

  Summary: In this episode, we explore the nutritional science behind one of the most common yet underrated vegetables: the carrot. From understanding the white film on baby carrots to uncovering the benefits of cooking whole carrots with the skin on, we delve into what makes carrots a true nutritional powerhouse. Discover how falcarinol, beta-carotene, and cooking methods influence flavor and health in ways you might not expect.   Disclaimer This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare provider or registered dietitian before making significant changes to your diet or health routine.   Scientific References & Further Reading(in italics) Riedl, K. M., et al. (2021). “Retention of falcarinol and flavor compounds in whole vs. chopped carrots after cooking.” Journal of Agricultural and Food Chemistry, 69(5), 1234-1242. Christensen, L. P. (2011). “Bioactive C17-polyacetylenes in food plants of the Apiaceae family: Occurrence, bioactivity and analysis.” Journal of Pharmaceutical and Biomedical Analysis, 55(4), 621–640. de Jesús, B. A., & Liu, R. H. (2019). “Dietary modulation of gut microbiota contributes to improved colon cancer risk profiles.” Journal of Nutrition and Cancer Prevention, 10(2), 89–102. Newcastle University Press Release. (2020). “Boiling carrots whole boosts cancer-fighting properties and improves taste.” Gropper, S. S., Smith, J. L. (2022). Advanced Nutrition and Human Metabolism. 8th ed. Cengage Learning.

  Summary: In this episode, we explore a breakthrough study revealing how vitamin K2 can reduce the frequency and severity of nighttime leg cramps in adults over 65. We dive into how K2 works in the body, its role in calcium balance, and how it supports muscle, bone, and heart health. Discover why this often-overlooked nutrient may be the key to restful nights and stronger aging. Disclaimer This article is for educational purposes only and is not intended as medical advice. Individuals taking blood thinners or managing chronic conditions should consult with a healthcare provider before beginning any new supplement, including vitamin K2. Supplements should be used in conjunction with — not as a replacement for — a balanced diet and professional medical care. Scientific References & Further Reading Arab, J. P., et al. (2024). Effect of Vitamin K2 on Nocturnal Leg Cramps in Older Adults: A Randomized, Double-Blind, Placebo-Controlled Trial. Journal of Geriatric Medicine. Maresz, K. (2015). Proper calcium use: Vitamin K2 as a promoter of bone and cardiovascular health. Integrative Medicine: A Clinician's Journal, 14(1), 34–39. Schurgers, L. J., et al. (2004). Vitamin K-containing dietary supplements: comparison of synthetic vitamin K1 and natto-derived menaquinone-7. Blood, 104(9), 2825–2826. Theuwissen, E., et al. (2012). Vitamin K status in healthy volunteers. Food & Function, 3(2), 126–131.

Summary: In this episode, we explore the science of mucus — a powerful, intelligent defense system often misunderstood and overlooked. Learn why this sticky substance is essential for respiratory health, hydration, and immune defense. We’ll discuss what changes in mucus color really mean, how to support healthy mucus function naturally, and why your body’s production of mucus is a sign of resilience, not weakness. Disclaimer This article and podcast are for informational purposes only and do not constitute medical advice. Always consult with a qualified healthcare provider for personalized health guidance. Scientific References & Further Reading (in italics) Cone, R.A. (2009). Barrier properties of mucus. Advanced Drug Delivery Reviews, 61(2), 75-85. Thornton, D.J., Rousseau, K., & McGuckin, M.A. (2008). Structure and function of the polymeric mucins in airways mucus. Annual Review of Physiology, 70, 459-486. Button, B., Cai, L.H., Ehre, C., et al. (2012). A periciliary brush promotes the lung health by separating the mucus layer from airway epithelia. Science, 337(6097), 937-941. Lai, S.K., Wang, Y.Y., & Hanes, J. (2009). Mucus-penetrating nanoparticles for drug and gene delivery to mucosal tissues. Advanced Drug Delivery Reviews, 61(2), 158-171. Wolfe, R.M., & Patel, R.A. (2020). Upper respiratory tract infections. Primary Care: Clinics in Office Practice, 47(3), 457-470.

  Summary: In this episode, we explore how reduced sun exposure during fall and winter impacts our vitamin D levels — and how eggs can help bridge the gap. Learn how enriched eggs support immune function, reduce inflammation, and deliver brain-supportive choline for a season of stronger wellness. Disclaimer This article is for educational purposes only and is not intended as medical advice. Always consult with your healthcare provider before making significant changes to your diet, supplementation, or wellness routine. Scientific References & Further Reading Holick, M. F. (2007). Vitamin D deficiency. New England Journal of Medicine, 357(3), 266-281. Palacios, C., & Gonzalez, L. (2014). Is vitamin D deficiency a major global public health problem? Journal of Steroid Biochemistry and Molecular Biology, 144(Pt A), 138–145. Yao, Z. et al. (2021). Dietary Choline and Betaine Intake and Risk of Cardiovascular Diseases: A Meta-Analysis. Nutrients, 13(2), 680. Persia, M. E., Virginia Tech Poultry Science Research Reports (2022–2023). Zeisel, S. H., & da Costa, K. A. (2009). Choline: An essential nutrient for public health. Nutrition Reviews, 67(11), 615–623.