Empowered Living: One Step at a Time with HIW

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 clari...

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.

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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.

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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...

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.

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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.

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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.

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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.

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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.

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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...

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 b...

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.

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This podcast is for informational purposes only and does not constitute medical advice. Please consult with a lic...

Summary: In this episode, we explore the subtle but powerful ways your daily environment, posture, breath, and task load affect your energy. Learn how clutter, screen time, unfinished to-dos, and even your evening TV habits can silently deplete your nervous system. Discover practical shifts to support calm, focus, and renewal—starting today.

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This podcast is intended for informational and educational purposes only. It i...

Summary: Despite spending over $4.5 trillion annually on health care, chronic diseases like heart disease, cancer, and diabetes continue to rise. In this episode, we explore why the current system is failing and how a shift toward optimizing cellular health—through metabolic support, nutrition, and lifestyle—offers a hopeful path to reversing this trend. Discover how to support your body at the root level and begin restoring bala...

Summary: In this episode, we explore the powerful connection between your gut microbiome and Type 2 diabetes. Learn how gut bacteria influence blood sugar, inflammation, and fat metabolism—and why short-chain fatty acids, healthy carbs, and mitochondrial support are key to restoring balance. Discover science-backed strategies to help you support your microbiome and your metabolism naturally.

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Summary: In this episode, we explore how modern habits—like extended smartphone use and dietary patterns—affect migraine risk. New research shows a strong link between screen overuse and migraines, with unexpected findings about how certain foods may either trigger or protect against headaches. Discover how to reduce common triggers, support your brain naturally, and feel more in tune with your wellness rhythm.

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Summary: In this episode, we break down the FDA’s most serious level of food recall—the recent Class I warning involving Lay’s Classic Potato Chips. Learn why undeclared milk is such a high-risk allergen, who is most vulnerable, and what steps you can take to stay safe. We also explore how food recalls happen and how to protect your family with awareness and informed choices.

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Summary: In this episode, we explore recent findings connecting diabetes and increased cataract risk, especially when blood sugar is not well managed. We discuss how complications like kidney disease and neuropathy accelerate eye damage and offer science-backed insights into the protective roles of lutein, vitamin C, and lifestyle changes. Learn practical steps to support long-term vision and protect your eyes naturally.

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Summary: In this episode, we explore why guava is an ideal addition to your winter wellness routine. From boosting immunity and aiding digestion to promoting radiant skin and heart health, guava delivers powerful benefits backed by science. Discover its rich history, healing compounds, and creative ways to enjoy it in meals, teas, and snacks—all while supporting your body naturally during the colder months.

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