Empowered Living: One Step at a Time with HIW

By HIW Live

Welcome to HIW… where we help you bring greater clarity to wellness information and reconnect with simple, supportive guidance for everyday life.

In each episode, we share insights informed

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FAQs about Empowered Living: One Step at a Time with HIW:

How many episodes does Empowered Living: One Step at a Time with HIW have?

The podcast currently has 363 episodes available.

Empowered Living: One Step at a Time with HIW episodes:

August 08, 2025 “Cabbage & Cardiovascular Health: The Hidden Power of Cruciferous Veggies”

Summary: In this episode, we explore how everyday cruciferous vegetables like cabbage and broccoli may hold the key to protecting heart health and preventing stroke. Learn how vitamin K, sulforaphane, and sulfur-based compounds work together to support your cardiovascular system and overall wellness.
Disclaimer
This content is for informational purposes only and does not substitute for professional medical advice. Please consult your healthcare provider before making any dietary changes, especially if you have existing medical conditions.
Scientific References & Further Reading
Blekkenhorst, L. C., et al. (2018). Cruciferous vegetable intake is associated with lower abdominal aortic calcification in elderly women. British Journal of Nutrition.
Bahadoran, Z., et al. (2017). Dietary polyphenols and the prevention of atherosclerosis: Evidence from human studies. Nutrition, Metabolism and Cardiovascular Diseases.
Zhang, Y., et al. (1992). A major inducer of anticarcinogenic protective enzymes from broccoli: isolation and elucidation of structure. Proceedings of the National Academy of Sciences.
Myzak, M. C., et al. (2006). Sulforaphane enhances histone deacetylase activity in tumor cells. Cancer Research.
Fahey, J. W., et al. (2015). Sulforaphane: Translational potential in cancer prevention and therapy. Frontiers in Oncology.
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5min
August 07, 2025 Zinc and Immunity: A Closer Look at Nature’s Cold-Fighting Mineral

Summary: In this episode, we explore how zinc supports immune health, shortens cold duration, and why certain people may need more of it in their diets. Learn how to incorporate zinc-rich foods and when supplementation may offer additional benefits — all backed by science and practical insights.
Disclaimer
This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider before starting new supplements or making significant dietary changes, especially if you have underlying health conditions or take medication.
Scientific References & Further Reading
Hemilä, H., & Chalker, E. (2013). Zinc for the common cold. Cochrane Database of Systematic Reviews, 6.
Prasad, A. S. (2008). Zinc in human health: effect of zinc on immune cells. Molecular Medicine, 14(5-6), 353–357.
National Institutes of Health Office of Dietary Supplements. Zinc — Fact Sheet for Health Professionals.
Wintergerst, E. S., Maggini, S., & Hornig, D. H. (2006). Immune-enhancing role of vitamin C and zinc and effect on clinical conditions. Annals of Nutrition and Metabolism, 50(2), 85–94.
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6min
August 06, 2025 "Still or Sparkling? Hydration and Health in Every Sip"

Summary: In this episode, we explore whether sparkling water is just as hydrating as still water and uncover the truth behind common myths about carbonated drinks. Learn how to choose the healthiest options and how fizzy water can fit into a balanced lifestyle.
Disclaimer
This article is intended for educational purposes only and does not constitute medical advice. If you have concerns about digestive health, dental care, or hydration needs, please consult a qualified healthcare provider.
Scientific References & Further Reading
Jeukendrup, A., & Gleeson, M. (2010). Sport Nutrition: An Introduction to Energy Production and Performance. Human Kinetics.
Shirreffs, S. M., et al. (2016). "The Beverage Hydration Index: Determining the Hydration Potential of Common Beverages." The American Journal of Clinical Nutrition, 103(3), 717–723.
National Institutes of Health. (2023). "Carbonated Beverages and Bone Health." Office of Dietary Supplements.
American Dental Association. (2020). "Sparkling Water and Your Teeth." ADA News.
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6min
August 05, 2025 From Avoidance to Achievement: Making Exercises You Dislike Work for You

Summary: In this episode, we explore why certain exercises feel intimidating and how simple modifications can help you embrace the moves you once avoided. Learn tips from physical therapy experts on making your workout more enjoyable, accessible, and effective — no matter where you're starting from.
Disclaimer
This article is for informational purposes only and should not be considered medical advice. Always consult a qualified healthcare provider or physical therapist before starting a new exercise regimen, especially if you have pre-existing health conditions, pain, or mobility challenges.
Scientific References & Further Reading
Daryanani, V. A. (2023). Movement Modifications and Patient Engagement. Spaulding Rehabilitation Hospital Reports.
Harvard Health Publishing. (2023). Functional fitness exercises: How to make daily tasks easier.
American College of Sports Medicine. (2022). Adapted Physical Activity Guidelines for Older Adults.
Caspersen, C. J., et al. (2020). Physical activity and public health: Updated recommendations.
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6min
August 04, 2025 The Power of the Post-Meal Stroll: Why “Fart Walks” Are More Than Just Funny

Summary: In this episode, we explore the surprising health benefits of the light-heartedly named “fart walk” — a post-meal stroll that aids digestion, regulates blood sugar, and supports aging. Discover why this simple practice is rooted in science and how to make it part of your daily routine.
Disclaimer
This article is for educational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider before making changes to your exercise or dietary routine, especially if you have underlying health conditions.
Scientific References & Further Reading
*DiPietro, L. et al. (2022). Intermittent activity reduces glucose excursions and improves insulin sensitivity. Sports Medicine.
*Herzfeld, D. (2023). The role of colon hydrotherapy in modern gut health. Alternative Therapies in Health and Medicine.
*Damman, C. et al. (2021). The microbiome, movement, and metabolic health: A review. Current Diabetes Reports.
Levine, J. A. (2020). Postprandial walking and glucose control: A randomized trial. Endocrine Practice.
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6min
August 03, 2025 Liver on the Line: Tackling the Rise of Fatty Liver Disease in America

Summary: In this episode, we explore the alarming rise in fatty liver disease, now affecting 42% of U.S. adults. We discuss the links between obesity, Type 2 diabetes, processed foods, and environmental toxins, and share expert insights on prevention, nutrition, and recovery strategies to suppor OKt liver health.
Disclaimer
This content is for educational purposes only and does not constitute medical advice. Always consult with a licensed healthcare professional before making changes to your health regimen, especially if you have a diagnosed condition.
Scientific References & Further Reading
Arab, J.P., et al. (2023). Rising prevalence of MASLD in U.S. adults. Virginia Commonwealth University Institute for Liver Disease and Metabolic Health.
Lazarus, J.V., et al. (2022). The global public health challenge of NAFLD. Nature Reviews Gastroenterology & Hepatology, 19(1), 59–70.
Younossi, Z.M., et al. (2018). Global epidemiology of NAFLD—Meta-analytic assessment. Hepatology, 64(1), 73–84.
National Institutes of Health. (2020). Nonalcoholic fatty liver disease: Causes, diagnosis, and treatment.
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6min
August 02, 2025 “Heartbeats That Matter: What Your Resting Heart Rate Reveals About Your Health”

Summary: In this episode, we explore the importance of your resting heart rate and what it says about your cardiovascular health. Discover the factors that influence RHR, how to track it effectively, and simple lifestyle habits to help lower it naturally for a stronger, more resilient heart.
Disclaimer
This article is for informational purposes only and does not constitute medical advice. Always consult with a licensed healthcare professional before making any changes to your health routine, especially if you have an underlying medical condition or are taking medication.
Scientific References & Further Reading
American Heart Association. “All About Heart Rate (Pulse).”
Cooney, M.T., et al. (2010). Elevated resting heart rate is an independent risk factor for cardiovascular disease in healthy men and women. Journal of the American College of Cardiology, 55(16), 1719–1725.
Fox, K., et al. (2007). Resting heart rate in cardiovascular disease. Journal of the American College of Cardiology, 50(9), 823–830.
*Ebinger, J.E., et al. (2020). Wearable device data and long-term cardiovascular outcomes. JAMA Cardiology.
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6min
August 01, 2025 “Needles and Nurture: Acupuncture for IBS Relief”

Summary: In this episode, we explore the use of acupuncture as a supportive therapy for irritable bowel syndrome (IBS). We unpack a new clinical trial that shows meaningful relief for patients who haven't responded to conventional treatments, and discuss how acupuncture works with the body’s natural systems to ease digestive distress and support emotional balance.
Disclaimer
This article is for educational purposes only and is not intended as medical advice. Acupuncture should be performed by licensed and qualified professionals. Always consult with your healthcare provider before beginning any new treatment, especially if you are managing chronic or complex health conditions.
Scientific References & Further Reading
Zhao, L., et al. (2023). True versus Sham Acupuncture for Treatment-Resistant Irritable Bowel Syndrome: A Randomized Controlled Trial. American Journal of Gastroenterology.
Liu, H. R., et al. (2020). Mechanisms of Acupuncture in the Regulation of Gastrointestinal Motility and Brain-Gut Axis in Functional Gastrointestinal Disorders. World Journal of Gastroenterology, 26(21), 2657–2670.
MacPherson, H., et al. (2017). Acupuncture for irritable bowel syndrome: A randomized controlled trial. BMC Gastroenterology, 17, 44.
Chey, W. D., et al. (2015). Irritable bowel syndrome: a clinical review. JAMA, 313(9), 949–958.
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6min
July 31, 2025 "Shedding Light on Vitamin D: How to Restore Your Levels and Protect Your Health"
Summary: In this episode, we uncover the widespread issue of vitamin D deficiency and its hidden symptoms. Learn how to identify, prevent, and reverse low vitamin D levels with practical tips on sunlight, diet, and supplementation — all while supporting your immune and mental health naturally.
Disclaimer
This article is for educational purposes only and is not a substitute for medical advice. Always consult a qualified healthcare provider before starting or changing any supplement regimen, especially if you have underlying health conditions, take medications, or are pregnant or breastfeeding.
Scientific References & Further Reading
Holick, M.F. (2007). Vitamin D deficiency. The New England Journal of Medicine, 357(3), 266-281.
Pilz, S., et al. (2011). Vitamin D and cardiovascular disease prevention. Nature Reviews Cardiology, 8(3), 168-175.
Chowdhury, R., et al. (2014). Vitamin D and risk of cause-specific death: systematic review and meta-analysis. BMJ, 348, g1903.
Maggio, D., et al. (2005). Relationship between low levels of vitamin D and the development of metabolic syndrome in elderly women. The American Journal of Clinical Nutrition, 81(5), 1173-1176.
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7min
July 30, 2025 “Weekend Workouts, Lifelong Gains: The Science Behind Weekend Warriors”

Summary: Can two days of exercise really match a week-long routine? In this episode, we unpack the research showing that weekend warriors reap the same health rewards as daily exercisers. Discover how your weekly movement — whenever it happens — can protect your heart, boost longevity, and fit into even the busiest lifestyle.
Disclaimer
This article is for informational purposes only and is not intended as a substitute for professional medical advice. Always consult your physician or a qualified health provider before starting a new exercise regimen, especially if you have existing health conditions or are returning from injury.
Scientific References & Further Reading
O'Donovan, G., et al. (2023). Physical activity patterns and all-cause mortality: A cohort analysis using device-measured data. Journal of the American Heart Association.
Piercy, K.L., et al. (2018). The Physical Activity Guidelines for Americans. U.S. Department of Health and Human Services.
World Health Organization. (2020). Physical activity factsheets for the European Union Member States.
Centers for Disease Control and Prevention. (2022). How much physical activity do adults need?
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5min

FAQs about Empowered Living: One Step at a Time with HIW:

How many episodes does Empowered Living: One Step at a Time with HIW have?

The podcast currently has 363 episodes available.