Social-Ize Your Health Podcast (™) – Details, episodes & analysis

Walk into any supermarket today, and more than half of what you see is industrially formulated food.

In this episode, I break down what ultra-processed foods really are, why researchers are concerned, and how much is too much for long-term health. 

You will learn about the NOVA classification system and some conditions that may arise from excessive consumption of ultra-processed foods, including the impact on mental health.

This episode is evidence-based, balanced, and designed to help you make informed, not fearful, decisions.

***You can find the full list of researched references and further readings below.

Main Discussion Points

o   What does the NOVA classification system mean?

o   How ultra-processed foods affect appetite and some chronic diseases.

o   Practical ways to reduce ultra-processed foods without extreme dieting

Helpful Episodes:

• Is Everything Inflammation? What Science Says!
• Wellness Trends that Seem Healthy but Often Aren't

Stay in the Know:
*** Subscribe to the blog's newsletter to stay informed and enjoy additional health and wellness topics.

• Things you can do right now to improve your health 

Resources/Freebies:

1.     Helpful Blog Posts/Videos:

• The Mediterranean Diet – Benefits, Foods and How to Follow It!
• Video: Why Red Dye No.3 Was Banned?
• Video: Are Seed Oils Toxic?

     2.   Almonds and Olivez Wellness Blog

References and Further Readings

1. Baraldi LG, et al. (2018). BMJ Open 8, e020574.
2.  Beslay M, Srour B, Me´jean C, Allès B, Fiolet T, Debras C, et al. (2020).  https://doi.org/10.1371/journal. pmed.1003256.
3.  Hall, K. D., et al. (2019). Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain. Cell Metabolism, 30(1), 67-77.e3.
4.  Monteiro CA, Cannon G, Moubarac JC, Levy RB, Louzada MLC, Jaime PC. The UN Decade of Nutrition, the NOVA food classification and the trouble with ultra-processing. Public Health Nutr. 2018 Jan;21(1):5-17. doi: 10.1017/S1368980017000234. Epub 2017 Mar 21. PMID: 28322183; PMCID: PMC10261019.
5.  Moubarac et al. (2017). Appetite 108, 512–520.
6.  Samuthpongtorn C, Nguyen LH, Okereke OI, et al. Consumption of Ultraprocessed Food and Risk of Depression. JAMA Netw Open. 2023;6(9):e2334770. doi:10.1001/jamanetworkopen.2023.34770
7.  The BMJ Journal - Research: Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses doi: 10.1136/ bmj-2023-077310

For more Health and Wellness tips, subscribe to the ‘Social-Ize Your Health’ Podcast on Spotify and Apple or wherever you listen to podcasts. 

Thanks for listening! Have a great day!

Blood sugar is not only a “diabetes issue.” It’s a wellness issue that affects energy levels, mood, cravings, weight management, inflammation, and long-term health.

In this episode, I explore why blood sugar regulation matters for everyone—not just those diagnosed with diabetes. I break down what blood sugar really is, what causes blood sugar spikes and crashes, and how everyday lifestyle habits like stress, sleep, etc. impact glucose control.

If you’ve ever experienced energy crashes after meals, constant cravings, or difficulty staying energized throughout the day, this episode is for you.

***You can find the full list of researched references and further readings below.

Main Discussion Points

• What blood sugar is and how insulin works
• Why blood sugar stability matters even if you’re not diabetic
• Why blood sugar health is also linked to longevity and inflammation

Useful Episodes:

• Is Everything Inflammation? What Science Says
• Sleepmaxxing - Optimizing Sleep Like a Hacker

Stay in the Know:
*** Subscribe to the blog's newsletter to stay informed and enjoy additional health and wellness topics.

• Things you can do right now to improve your health 

Resources/Freebies:

1.     Helpful Blog Posts/Videos:

• The Mediterranean Diet - Benefits, Foods and How to Follow It
• The Ketogenic Diet - Benefits and Some Cautionary Tales

     2.   Almonds and Olivez Wellness Blog

References and Further Readings

1. American Diabetes Association. Standards of Medical Care in Diabeteshttps://professional.diabetes.org/standards-of-care
2. Hashimoto, K., Dora, K., Murakami, Y. et al. Positive impact of a 10-min walk immediately after glucose intake on postprandial glucose levels. Sci Rep 15, 22662 (2025). https://doi.org/10.1038/s41598-025-07312-y
3. Ludwig DS. The glycemic index: physiological mechanisms relating to obesity, diabetes, and cardiovascular disease. JAMA. 2002 May 8;287(18):2414-23. doi: 10.1001/jama.287.18.2414. PMID: 11988062.
4. Shukla AP, Iliescu RG, Thomas CE, Aronne LJ. Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels. Diabetes Care. 2015 Jul;38(7): e98-9. doi: 10.2337/dc15-0429. PMID: 26106234; PMCID: PMC4876745. 
5. Spiegel K, Leproult R, Van Cauter E. Impact of sleep debt on metabolic and endocrine function. Lancet. 1999 Oct 23;354(9188):1435-9. doi: 10.1016/S0140-6736(99)01376-8. PMID: 10543671.
6. WHO. Global report on diabetes https://iris.who.int/bitstream/handle/10665/204871/9789241565257_eng.pdf?sequence=1&isAllowed=y

For more Health and Wellness tips, subscribe to the ‘Social-Ize Your Health’ Podcast on Spotify and Apple or wherever you listen to podcasts. 

Thanks for listening! Have a great day!

In this heartfelt and inspiring episode, I sit down with a remarkable woman in her 70s whose life is a living testament to strength, wellness, resilience, and grace. She shares her real, unfiltered experiences — from how she maintains her health to the daily habits that keep her energized to the mindset that has helped her thrive over the decades.

This candid conversation goes beyond nutrition and fitness. It’s about purpose, faith, family, joy, community, and the small choices that add up to a long, vibrant life. Whether you’re young or simply young at heart, this episode is filled with practical wisdom you can start applying today.

Main Discussion Points

1. Her personal health journey — the habits that have kept her strong over the years.
2. What aging well truly means — beyond the physical.
3. The foods she prioritizes —the meals she loves, and how her diet has changed over time.
4. Daily movement practices that keep her mobile and independent.
5. The role of faith, gratitude, and mindset in lifelong wellness.
6. How she copes with stress.
7. The power of rest, boundaries, and meaningful relationships.
8. Her advice about health, purpose, and living intentionally.

Featured Guest

Ms. June Lawson 

Ms. June Lawson is a veteran musician with over thirty (30) years of experience. While she loves singing all genres, especially classical and reggae, she also loves to teach music to this day. 

Ms. Lawson is passionate about her health and what she puts in her body. As such, she has maintained a healthy lifestyle, not by societal standards, but what works for her and her overall well-being. 

Ms. Lawson loves the Lord and has been a Christian for most of her life, and enjoys her Jamaican food and cuisine.

More information to come about Ms. Lawson, especially if you are interested in learning music.

Stay in the Know:
*** Subscribe to the blog's newsletter to stay informed and enjoy additional health and wellness topics.

• Things you can do right now to improve your health 

Resources/Freebies:

1. Helpful Blog Posts/Videos:

• Video – Must-have foods for overall health.
• Video – Why you need to exercise.

  2. Helpful Episodes:

• Aging like a Boss.
• Our ABC's - A Comprehensive Vitamins Overview

 3.   Almonds and Olivez Wellness Blog

Memorable Quotes/Inspiration:

1. “Your health is your wealth. If you don’t take care of yourself, no one else will.
2.      “Every age has its beauty. Don’t rush life — every season teaches you something.” (Source: Anonymous).

For more Health and Wellness tips, follow or subscribe to the ‘Social-Ize Your Health’ Podcast on Spotify and Apple or wherever you listen to podcasts.  Leave a review and share it with someone who enjoys real conversations about health.

Thanks for listening! Have a great day!

If you spend most of your day sitting, staring at a screen, or juggling endless tasks from your desk, this episode is for you. Today, we dive into the real challenges of modern desk jobs and explore simple, science-backed strategies to protect your posture, boost your energy, and keep your body moving throughout the day.

Whether you work from home, in an office, or somewhere in between, you’ll learn practical ways to support your health, reduce stiffness, and stay energized — without needing fancy equipment or long workouts.

***You can find the full list of researched references and further readings below.

Main Discussion Points

1. The hidden effects of prolonged sitting on your body and energy levels.
2. How poor posture contributes to neck, back and shoulder pain – and what to do about it.
3. How to set up your workspace for better ergonomics and comfort.
4. How to create a desk-friendly routine that supports long-term health.

 Stay in the Know:
*** Subscribe to the blog's newsletter to stay informed and enjoy additional health and wellness topics.

• Things you can do right now to improve your health 

Other episodes of this mini-series

• 5-Minute Habits That Actually Work
• Eat Like You Care — Even When You’re Busy (5-Minute Nutrition Fixes)
• How to Build a Morning Routine That Sticks (Even If You Are Not a Morning Person)

Resources/Freebies:

1.     Helpful Blog Posts/Videos:

• Exercising, it is more than just for weight loss

    2.   Almonds and Olivez Wellness Blog

For more Health and Wellness tips, follow or subscribe to the ‘Social-Ize Your Health’ Podcast on Spotify and Apple or wherever you listen to podcasts.  Leave a review and share it with someone who enjoys real conversations about health.

Sources & Further Readings:

1.  CDC, 2025 - Physical Activity Boosts Brain Health | Physical Activity | CDC
2. Harvard Health - Too much sitting linked to an early death - Harvard Health
3. Hansraj, Kenneth. (2014). Assessment of stresses in the cervical spine caused by posture and position of the head. Surgical Technology International. 25. 277-9.
4. Mayo Clinic – Office Orgonomic – Your How To Guide Office ergonomics: Your how-to guide - Mayo Clinic
5. Pagointernational.com

Thanks for listening! Have a great day!

In this episode, we explore how to create a realistic and energizing morning routine — one that actually fits you. Whether you’re naturally an early riser or a proud night owl, the secret isn’t about waking up at 5 a.m., but about building habits that help you start your day with calm, clarity, and intention.

Learn how to design a morning routine that supports your goals, nourishes your body, and strengthens your mindset — even on the busiest days.

***You can find the full list of researched references and further readings below.

Main Discussion Points:

1. The science behind morning routines and why they improve focus and mood.
2. How to find your natural rhythm (instead of copying others).
3. Simple steps to build consistency — even if mornings feel like chaos.
4. Easy wellness practices to include in your routine.
5. Tips to make your mornings work for you — not against you.

Stay in the Know:
*** Subscribe to the blog's newsletter to stay informed and enjoy additional health and wellness topics.

• Things you can do right now to improve your health 

Related Episodes:

1.     Episode 1 – 5 Mini-habits that Actually Work

2.     Episode 2 – Eating like you Care, even when you are busy

Resources/Freebies:

3.     Helpful Blog Posts/Videos:

• Exercise and Mental Health – Is There a Positive Link?
• Video – Why You Need to Exercise

    2.   Almonds and Olivez Wellness Blog

For more Health and Wellness tips, follow or subscribe to the ‘Social-Ize Your Health’ Podcast on Spotify and Apple or wherever you listen to podcasts.  Leave a review and share it with someone who enjoys real conversations about health.

References & Further Readings:

1.  Baker Heart and Diabetes Institute. (2019, April 29). Morning exercise can improve decision-making across the day in older adults. ScienceDaily. Retrieved November 12, 2025 from www.sciencedaily.com/releases/2019/04/190429154529.htm
2. Espinosa-Salas S, Gonzalez-Arias M. Behavior Modification for Lifestyle Improvement. [Updated 2023 Apr 23]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK592418/
3. Reddy S, Reddy V, Sharma S. Physiology, Circadian Rhythm. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK519507/
4. Chronotypes - https://www.uclahealth.org/news/article/early-bird-or-night-owl-how-your-chronotype-affects-your

Thanks for listening! Have a great day!

In this heartfelt episode, recorded in the aftermath of Hurricane Melissa’s impact on Jamaica, I pause to reflect on the impact of the hurricane on our little island, especially on the parishes that were greatly affected. 

As such, in this episode, I share a personal reflection on the storm’s effect across the island and offer practical, science-backed strategies to protect your physical and emotional health after a natural disaster.

Whether you’re in Jamaica or anywhere the winds of life have recently shifted, this episode reminds you that resilience, faith, and community are at the heart of recovery.

Main Discussion Points

1. Hurricane Melissa and Jamaica.
2. Breaking down the parishes and areas most impacted.
3. Health and Wellness tips for Post–storm.
4. Closing remarks as we heal, restore and rebuild.

 - Stay in the Know:

 *** Subscribe to the blog's newsletter to stay informed and enjoy additional health and wellness topics.

• Things you can do right now to improve your health 

Resources/Freebies:

1.     Helpful Blog Posts/Videos:

• Why Mineral?
• Our ABCs - A Complete Vitamins Overview.
• Freebie Download – Healthy Shopping List Guide

    2.   Almonds and Olivez Wellness Blog

For more Health and Wellness tips, follow or subscribe to the ‘Social-Ize Your Health’ Podcast on Spotify and Apple or wherever you listen to podcasts.  Leave a review and share it with someone who enjoys real conversations about health.

Thanks for listening! Have a great day!

Pressed for time but still want to eat well? In this episode, we explore nutrition fixes or strategies that can help you eat like you care — even when life gets hectic.

The episode also highlights how this can be achieved, providing practical guidance and ‘Calls-to-Action.’ So that you can put these tips into immediate practice. No excuse! 

Whether you’re a busy professional, a parent on-the-go, or anyone trying to simplify healthy eating, this episode provides practical tips that are quick, actionable, and sustainable.

***You can find the full list of researched references below.

Main Discussion Points

1. Batching Nutrient-dense foods.
2. 5-minute smart assembling of meals.
3. Using the freezer as your health vault.
4. Time-Restricted Eating/Intermittent Fasting.
5. Mindful Eating.

 Stay in the Know:

 *** Subscribe to the blog's newsletter to stay informed and enjoy additional health and wellness topics.

• Things you can do right now to improve your health 

Episodes Mentioned:

• 1st Episode of Mini-Series: 5-Minute Habits that Actually Work!
• Why Mineral?

Resources/Freebies:

1. Helpful Blog Posts/Videos:

• Understanding ‘Micro’ and ‘Macro’ Nutrients – Getting to the Nuts of the Matter!
• Intermittent Fasting - Five (5) Scientific Benefits Plus How to Do It!
• Freebie Download – Healthy Shopping List Guide

    2.   Almonds and Olivez Wellness Blog

For more Health and Wellness tips, follow or subscribe to the ‘Social-Ize Your Health’ Podcast on Spotify and Apple or wherever you listen to podcasts.  Leave a review and share it with someone who enjoys real conversations about health.

Sources:

1. Meal Planning and Diet Quality: Ducrot, P., et al. (2017). Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults—International Journal of Behavioral Nutrition and Physical Activity, 14(1), 12.
2. Whole Grains for Satiety: Aune, D., et al. (2016). Whole grain consumption and risk of cardiovascular disease, cancer, and all-cause and cause-specific mortality: a systematic review and dose-response meta-analysis of prospective studies. BMJ, 353, i2716.
3. Legumes and Health: Mudryj, A. N., et al. (2014). Nutritional and health benefits of pulses. Applied Physiology, Nutrition, and Metabolism, 39(11), 1197-1204.
4. Snacking Strategies: Homan, J. (2024). A Beginner's Guide To Healthy Meal Prep. Cleveland Clinic Health Essentials. (General guidance on healthy, pre-prepped components.)
5. Fiber and Blood Sugar: Jenkins, D. J. A., et al

Thanks for listening! Have a great day!

In this episode, we’ll discuss how to integrate genuine health habits without having to carve out an extra hour in your already packed day. This is all thanks to the science-backed theory of 'Micro-habits' – your key to daily consistency and personal growth.

A micro-habit, also known as a tiny habit, is exactly what it sounds like: a behaviour that takes between one and five minutes to complete. Because the time commitment is so minuscule, they require incredibly low resistance. And critically, low resistance directly leads to high consistency.

The episode highlights how this can be achieved, with practical guidance (Calls-to-Action) so that you can put these tips into immediate practice. No excuse! 

***You can find the full list of researched references below.

Main Discussion Points:

1. Micro-Habits & Tiny Habits for Personal Growth.
2. The Power of Cues for Habit Formation.
3. Habit Stacking and Environmental Triggers.
4. The Compounding Effects on Long-Term Success.
5. Summary & Actionable Tips.

 Stay in the Know:
*** Subscribe to the blog's newsletter to stay informed and enjoy additional health and wellness topics.

• Things you can do right now to improve your health 

Resources/Freebies:

1.     Helpful Blog Posts/Videos:

• Exercise and Mental Health - Is There a Positive Link?
• Exercise, it is more than just for weight loss

2.   Almonds and Olivez Wellness Blog

For more Health and Wellness tips, follow or subscribe to the ‘Social-Ize Your Health’ Podcast on Spotify and Apple or wherever you listen to podcasts.  Leave a review and share it with someone who enjoys real conversations about health.

Sources and Further Reading:

1. B.J. Fogg, Tiny Habits: The Small Changes That Change Everything and James Clear, Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones.
2. Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389.
3. Jeremiah F, Butson R, Oke A. New perspectives on repetitive behaviour. Psychol Res. 2025 Mar 6;89(2):61. doi: 10.1007/s00426-025-02092-6. PMID: 40048024; PMCID: PMC11885360.
4. Shnayder-Adams, M. M., & Sekhar, A. (2021). Micro-habits for life-long learning. Abdominal Radiology,46(11), 5509–5512. 10.1007/s00261-021-03185-7 [DOI] [PubMed] [Google Scholar].
5. Wollseiffen P, Ghadiri A, Scholz A, Strüder HK, Herpers R, Peters T, Schneider S. Short Bouts of Intensive Exercise During the Workday Have a Positive Effect on Neuro-cognitive Performance. Stress Health. 2016 Dec;32(5):514-523. doi: 10.1002/smi.2654. Epub 2015 Oct 9. PMID: 26449710.

Thanks for listening! Have a great day!

The Otaheite Apple—also known as the Malay Apple, Water Apple, or Jamaica Apple—is a tropical fruit packed with flavour and nutrition. Scientifically known as Syzygium malaccense (L), this fruit is cherished in Jamaica and other tropical regions for its refreshing taste and versatile uses.

In this episode, I share why the Otaheite Apple is one of my favourites, especially when enjoyed fresh or as a chilled juice during its season. You’ll also learn about its nutritional profile, health benefits, and ways to incorporate it into your diet—from simple snacking to creative recipes.

Whether you’re a fruit enthusiast, exploring tropical superfoods, or just looking to add more natural, nutrient-rich foods to your routine, this episode offers a flavourful and educational journey into the world of the Otaheite Apple.

***You can find the full list of researched references on the blog by clicking the blog post link below.

Main Discussion Points

1. The Otaheite apple in general.
2. It's history.
3. Nutritional profile, benefits and uses.

 Stay in the Know:
*** Subscribe to the blog's newsletter to stay informed and enjoy additional health and wellness topics.

•   Things you can do right now to improve your health 

Resources/Freebies:

1.     Helpful Blog Posts/Videos:

• The Otaheiti Apple (Jamaican Apple): Benefits, Uses and Side Effects.
• Vitamins Overview
• Why Minerals
• Micro and Macro Nutrients

    2.   Almonds and Olivez Wellness Blog

For more Health and Wellness tips, follow or subscribe to the ‘Social-Ize Your Health’ Podcast on Spotify and Apple or wherever you listen to podcasts.  Leave a review and share it with someone who enjoys real conversations about health.

NB: Please note that this is an updated version of the previously uploaded episode of July 31, 2025, which was the end of Season 2.

Thanks for listening! Have a great day!

Artificial food dyes have long been a part of childhood snacks, but not all of them are considered safe. In this episode, we dive into the recent ban on Red Dye No. 3 (FD&C Red No. 3), exploring the research behind it, its potential effects on the body, and how to avoid it in everyday foods.

I’ll share a personal story from my childhood about my love for bright red treats—like Cheese Trix—that may have contained this controversial dye. It’s a vivid reminder of how processed foods can sneak harmful ingredients into our diets without us realizing it.

Whether you’re a parent, health-conscious adult, or simply curious about what’s in your food, this episode provides clear guidance to help you make informed, safer choices in your diet.  

***You can find the full list of researched references on the blog by clicking the blog post link below.

Main Discussion Points

• Why Red Dye No. 3 was banned and the science behind the decision.
• Health effects linked to this artificial dye.
• Common foods and products that contain it.
• Practical tips to avoid it and make safer choices for yourself and your family

 Stay in the Know:
*** Subscribe to the blog's newsletter to stay informed and enjoy additional health and wellness topics.

• Things you can do right now to improve your health 

Resources/Freebies:

1.     Helpful Blog Posts/Videos:

• Why is Red Dye No. 3 Banned in Foods and Medicine?
• Elderberry, what it is plus its Benefits.
• Beetroot, it's more than a dietary nitrate powerhouse!
• Five (5) Health Benefits of Eating Cabbage, Especially the White One!
• The FDA's New Rule on Bioengineered Foods
• Free Download – Healthy Shopping List Guide

    2.   Almonds and Olivez Wellness Blog

For more Health and Wellness tips, follow or subscribe to the ‘Social-Ize Your Health’ Podcast on Spotify and Apple or wherever you listen to podcasts.  Leave a review and share it with someone who enjoys real conversations about health.

Thanks for listening! Have a great day!