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Stroke is often thought of as sudden and unpredictable, but research shows that up to 80% of strokes may be preventable through lifestyle and nutrition changes. In this episode, I break down what stroke actually is, why it happens, and most importantly, what you can do to reduce your risk starting today.

I explain how strokes occur when blood flow to the brain is interrupted, depriving brain cells of oxygen and nutrients. I talk about the two primary types of stroke, ischemic strokes caused by blockages, and hemorrhagic strokes caused by bleeding in the brain. I also highlight transient ischemic attacks (TIAs), often called “mini strokes,” as critical warning signs that should never be ignored.

The episode dives into the most common stroke risk factors, many of which are modifiable. These include inflammation, hypertension, diabetes, poor sleep, chronic stress, smoking, air pollution, obesity, and elevated triglycerides driven by excess sugar intake. I emphasize that while genetics and age play a role, lifestyle choices significantly influence stroke risk.

Listeners will walk away with practical prevention strategies supported by research, including movement recommendations aligned with the American Heart Association's guidance, blood pressure and blood sugar management, sleep prioritization, stress reduction, and smoking cessation.

I also provide “stroke-proof your kitchen” recommendations featuring nutrient-dense foods such as leafy greens, berries, fatty fish, legumes, nuts, seeds, whole grains, olive oil, and potassium-rich foods. Finally, I highlight hydration, sunlight exposure for vitamin D, circadian rhythm support, and daily habits that protect long-term brain and cardiovascular health.

The episode concludes with the BE FAST stroke recognition acronym and a reminder that small, consistent changes can create powerful protection over time.

Thank you for listening to Healthy California.

If you have tried all my suggestions and are still having trouble with your health, and would like an appointment with me, please email me, text, or call me via the contact information below.

My contact:

Linda Brown, MPT, Doctoral Candidate Functional Nutrition

916-426-2543

linda@heal-throughfood.com

www.heal-throughfood.com

Send us a text

I have a passion for empowering people through simple, small strategies that can lead to meaningful, long-term health improvements. Today's focus is on one of the most underrated and under-consumed nutrients, fiber, and the powerful concept of "fiber first."

Inspired by Jessie Inchauspé, known as the Glucose Goddess and author of Glucose Revolution, the fiber-first strategy encourages eating fiber-rich foods at the beginning of meals. I explain how this simple sequencing can significantly improve blood sugar control, digestion, cardiovascular health, and satiety—without restrictive dieting, calorie counting, or obsessing over macros.

The episode breaks down what fiber really is, clarifying that while fiber supports bowel regularity, its primary role is feeding the gut microbiome. I also explain the differences between soluble and insoluble fiber and highlight how fiber forms a beneficial mesh in the digestive tract, slowing glucose absorption and supporting metabolic health.

Listeners will learn who benefits most from the fiber-first strategy, including individuals with blood sugar challenges, cardiovascular risk, weight concerns, and those using GLP-1 medications. I also explain when fiber intake should be approached cautiously, such as during acute gastrointestinal flare-ups, and provide safe, practical tips for increasing fiber gradually to avoid discomfort.

I encourage listeners to focus on building balanced plates rich in fruits, vegetables, legumes, seeds, and whole grains while prioritizing hydration. Finally, I challenge you to try the fiber-first approach for one meal or one day and observe how it impacts cravings, fullness, and energy levels.

Closing with a reminder of the Golden Rule from Matthew 7:12, I encourage you to care for their health and extend kindness to others. Please share this episode and continue taking steps toward better gut, heart, and overall health.

Thank you for listening to Healthy California.

If you have tried all my suggestions and are still having trouble with your health, and would like an appointment with me, please email me, text, or call me via the contact information below.

My contact:

Linda Brown, MPT, Doctoral Candidate Functional Nutrition

916-426-2543

linda@heal-throughfood.com

www.heal-throughfood.com

Send us a text

In Episode 37 of Healthy California, we dive deep into one of the most urgent and preventable health issues in the United States: cardiovascular disease. With nearly one million heart-related deaths each year, we break down why heart disease remains the leading cause of death despite access to advanced healthcare, and why lifestyle choices matter more than most people realize.

This episode explains what cardiovascular disease really is, covering coronary heart disease, stroke, hypertension, and heart failure, and explores how inflammation, metabolic dysfunction, insulin resistance, poor diet quality, inactivity, stress, and sleep deprivation all contribute. We challenge outdated cholesterol myths and explain why triglycerides, HDL, LDL particle size, and inflammation matter far more than total cholesterol alone.

From a functional nutrition perspective, we outline practical, actionable strategies to protect your heart, including prioritizing whole foods, reducing sugar and ultra-processed foods, choosing high-quality protein and healthy fats, increasing fiber, supporting metabolic health, and moving your body consistently. We emphasize that prevention, not medication or surgery, is the most powerful tool we have.

The episode closes with encouragement rooted in faith, reminding listeners that true health begins with being in right relationship with God and making daily choices that honor both body and spirit.

Thank you for listening to Healthy California.

If you have tried all my suggestions and are still having trouble with your health, and would like an appointment with me, please email me, text, or call me via the contact information below.

My contact:

Linda Brown, MPT, Doctoral Candidate Functional Nutrition

916-426-2543

linda@heal-throughfood.com

www.heal-throughfood.com

Send us a text

In this episode of Healthy California, I, a physical therapist and functional nutritionist, take us back to 1992 and the original USDA food pyramid that shaped how generations learned to eat. With today's understanding of inflammation, insulin resistance, chronic pain, mental health, and healing, I explain why that carb-heavy model failed our bodies and contributed to today's chronic disease epidemic. I break down the newly released 2026 food pyramid from the USDA and Health & Human Services, highlighting its flipped structure that prioritizes protein, healthy fats, full-fat dairy, fruits, and vegetables while minimizing grains and ultra-processed foods. From both a functional nutrition and physical therapy lens, I connect food quality to tissue repair, joint health, and recovery. I offer clear, actionable steps to reduce inflammation, support healing, and eat in alignment with our biology, not outdated guidelines or industry influence. This episode invites you to stop eating like it's 1992 and embrace a resilient, healing approach to food in 2026.

Thank you for listening to Healthy California.

If you have tried all my suggestions and are still having trouble with your health, and would like an appointment with me, please email me, text, or call me via the contact information below.

My contact:

Linda Brown, MPT, Doctoral Candidate Functional Nutrition

916-426-2543

linda@heal-throughfood.com

www.heal-throughfood.com

Send us a text

Welcome to Healthy California! I’m your host, Linda Brown, Physical Therapist and Functional Nutritionist here in California. Today, we’re ditching the exhausted "New Year, New You" pep talk. Instead, we are becoming the architects of 2026 by examining our goals through the lens of true resilience.

Resilience isn't about being unbreakable; it’s about being rebuildable. Traditional goal setting often fails because it assumes linear progress and ignores our limited bandwidth. In this episode, I break down why you don't need to do more—you might actually need to do less.

Join me as we walk through my 5-step framework for sustainable growth:

• Identity First: Choosing a specific "word" for 2026 (I reveal why mine is Brave).
• Behavior Mapping: Defining how that identity acts on a daily basis.
• Resilience Goals: Setting targets that support your nervous system rather than burnout.
• Micro-Routines: Creating 10-minute habits that actually stick.
• Support Ecosystems: Building an environment and boundaries that protect your energy.

Drawing on psychology and scripture (Romans 12:2), we explore how to renew your mind rather than just filling your calendar. Let’s set goals that feel like nourishment, not punishment.

Thank you for listening to Healthy California.

If you have tried all my suggestions and are still having trouble with your health, and would like an appointment with me, please email me, text, or call me via the contact information below.

My contact:

Linda Brown, MPT, Doctoral Candidate Functional Nutrition

916-426-2543

linda@heal-throughfood.com

www.heal-throughfood.com

Send us a text

You're in that "Golden Week" sweet spot between Christmas and New Year's—congrats, you made it through 2025. While the world exhales, the pressure to "start fresh" can creep in quickly. In this episode, we explore what a healthy mindset truly means, and why it's not about toxic positivity or forcing a smile. Drawing from the World Health Organization's definition of mental well-being and Optum Health's framing that mental health is more than "feeling happy," we focus on resilience and balance. We'll also use Carol Dweck's "not yet" growth mindset tool and share five practical, long-lasting steps you can start today.

References:

Optum Health. https://www.optum.com/en/health-articles.html/healthy-mind/what-does-it-mean-have-good-mental-health?utm

World Health Organization. https://www.who.int/es/news-room/fact-sheets/detail/mental-health-strengthening-our-response?utm

Carol Dweck. The Two Mindsets and the Power of Believing That You Can Improve | TIME

Ephesians 4:1-3

Thank you for listening to Healthy California.

If you have tried all my suggestions and are still having trouble with your health, and would like an appointment with me, please email me, text, or call me via the contact information below.

My contact:

Linda Brown, MPT, Doctoral Candidate Functional Nutrition

916-426-2543

linda@heal-throughfood.com

www.heal-throughfood.com

Send us a text

This week, as we step into the holiday season, we're discussing something millions of people use, but few fully understand: GLP-1 medications, such as Ozempic, Wegovy, and Mounjaro.

In this episode, we break down what GLP-1 actually is, how it works in the body, and why so many people are drawn to its rapid weight loss effects. I discuss how GLP-1s influence insulin, glucagon, appetite, cravings, and blood sugar regulation, and why their longer medication half-life creates such powerful results.

We explore the benefits of GLP-1s, including improved glucose control, weight reduction, lower inflammation, better cardiovascular markers, and increased confidence. But we also look closely at the risks, from GI symptoms and gallbladder issues to nutrient deficiencies, long-term dependency, and the significant concern of sarcopenia, or muscle loss, an issue at the heart of my dissertation.

Finally, I share practical steps to protect your health while on GLP-1s, including resistance training, protein intake, addressing root causes, tracking your progress, and obtaining baseline assessments of muscle and body composition.

Tune in to learn, reflect, and make empowered decisions for your health—because this is a journey, not a quick fix. Stay healthy, California!

Thank you for listening to Healthy California.

If you have tried all my suggestions and are still having trouble with your health, and would like an appointment with me, please email me, text, or call me via the contact information below.

My contact:

Linda Brown, MPT, Doctoral Candidate Functional Nutrition

916-426-2543

linda@heal-throughfood.com

www.heal-throughfood.com

Send us a text

In this episode, we dive into a topic that quietly surrounds us every day: electromagnetic fields (EMFs). These invisible energy waves are present in our phones, Wi-Fi routers, Bluetooth headphones, smartwatches, smart meters, power lines, home wiring, and even our cars. We can't escape them, but we can understand them.

I break down the difference between ionizing and non-ionizing radiation in clear language, and explain how high-energy waves can damage DNA, while lower-energy waves may still disrupt cell membranes, electrical signaling, and the nervous system. We'll explore how EMFs are linked in the research to oxidative stress, inflammation, sleep disruption, hormonal changes, fertility concerns, headaches, brain fog, and accelerated aging, and why children may be more vulnerable.

You'll also hear practical, doable strategies to reduce your EMF burden without fear or panic:

• Using distance and airplane mode wisely
• Rethinking where you keep your phone and laptop
• Limiting Bluetooth and sleeping away from devices
• Supporting your biology with antioxidants, movement, sleep, outdoor time, and nervous system care

I also discuss electromagnetic hypersensitivity, why some people feel like "canaries in the coal mine," and how simple changes in your environment can help.

As always, I close with encouragement and a Scripture reflection from 2 Corinthians 4, reminding us that unseen things, whether EMFs or faith, still have real impact, and that caring for your health is a lifelong, grace-filled journey.

If this episode resonates with you, especially if you struggle with sleep, headaches, or unexplained symptoms, please share it, subscribe, and check the show notes for ways to connect with me for a 15-minute consultation. Stay curious, stay kind to yourself, and stay healthy, California.

References:

Bertagna, F., Lewis, R., Silva, S.R.P., McFadden, J. and Jeevaratnam, K. (2021), Effects of electromagnetic fields on neuronal ion channels: a systematic review. Ann. N.Y. Acad. Sci., 1499: 82-103. https://doi.org/10.1111/nyas.14597

Barati M, Darvishi B, Javidi MA, et al. Cellular stress response to extremely low-frequency electromagnetic fields (ELF-EMF): An explanation for controversial effects of ELF-EMF on apoptosis. Cell Prolif. 2021; 54:e13154. https://doi.org/10.1111/cpr.13154

Díaz-Del Cerro, E., Félix, J., Tresguerres, J. et al. Improvement of several stress response and sleep quality hormones in men and women after sleeping in a bed that protects against electromagnetic fields. Environ Health 21, 72 (2022). https://doi.org/10.1186/s12940-022-00882-8

Maffei, M. E. (2022). Magnetic Fields and Cancer: Epidemiology, Cellular Biology, and Theranostics. International Journal of Molecular Sciences, 23(3), 1339. https://doi.org/10.3390/ijms23031339

Thank you for listening to Healthy California.

If you have tried all my suggestions and are still having trouble with your health, and would like an appointment with me, please email me, text, or call me via the contact information below.

My contact:

Linda Brown, MPT, Doctoral Candidate Functional Nutrition

916-426-2543

linda@heal-throughfood.com

www.heal-throughfood.com