Send us a text

Welcome to the Healthy California podcast. In this special episode, I explore a frequently overlooked dimension of wellness: spiritual health.

Health isn’t just physical or emotional—it’s also spiritual. Without this key component, we’re often left chasing after happiness, clarity, and purpose in all the wrong places. To help unpack this topic, I invited Pastor Dan from Restoration Life Church in Sacramento, someone I deeply respect for his spiritually and physically grounded lifestyle.

Together, we explore:

• Why spiritual health is essential for overall well-being
• How our physical, emotional, and spiritual lives are interconnected
• The meaning of “Shalom”—a biblical concept describing wholeness and harmony
• The dangers of living in a scarcity mindset and how it contrasts with God’s design for connection and peace
• How connection with God and community offers deeper fulfillment than the constant pursuit of happiness

Pastor Dan offers rich insight into what it means to live in alignment—with God, with others, and with yourself. He explains that spiritual health isn’t just about attending church, but rather about connecting to the Source of life—God—and living in a state of Shalom, where all parts of life work together in harmony.

They also discuss the common excuse: “I don’t have time for spiritual health.” Just like going to the gym isn’t the goal but a tool for physical fitness, church and spiritual practices are tools for deeper spiritual wellness—not the end goal. Prioritizing your spiritual life doesn’t require more time; it requires new priorities.

This episode also explores our human longing for connection and belonging—whether through family, faith, or community. Using stories from the Pacific Crest Trail and the Camino de Santiago, Pastor Dan and I reflect on the power of finding your tribe and how community can transform isolation into joy.

Finally, I remind listeners that true health includes body, mind, and spirit. You can take all the right supplements, eat clean, and exercise daily, but without spiritual health, you’re still missing the core of who you are.

📬 Need support on your wellness journey?
I offer 15-minute consultations and recommends building a care team that includes a functional nutritionist, physical therapist, and a functional medicine practitioner.

💡 Key Quote:
“Spiritual health is the pursuit of Shalom—everything working together just as it should be.”

Connect with me:
heal-throughfood.com | linda@heal-throughfood.com

If you enjoyed this episode, please like, subscribe, and share the podcast. Your support helps keep this information free and accessible to all.

Let’s keep moving toward whole health—one episode at a time.
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

Gut health has been a hot topic—but if it’s been talked about so much, why are we still struggling with digestive issues, chronic inflammation, and brain fog?

In this episode, I break down what gut health actually means—beyond digestion—and why it plays a central role in your mood, immunity, metabolism, and disease risk. With over 100 trillion microbes living in your digestive tract, your gut microbiome is a delicate ecosystem that needs the right balance of good bacteria to thrive.

We will cover:

• What the gut microbiome is and what disrupts it
• Why leaky gut leads to inflammation, food sensitivities, and chronic disease
• How your gut and brain are connected via the vagus nerve
• The gut’s role in producing serotonin, dopamine, and regulating your mood
• Why sugar cravings might not be about willpower—but the bacteria in your gut
• What “Type 3 diabetes” means for Alzheimer’s and brain health

You'll also learn the most common hidden signs of poor gut health—like joint pain, eczema, fatigue, or hormone imbalance—and why they’re often overlooked.

Plus, practical tips for healing your gut:

• Eat more fiber-rich, whole foods
• Add fermented foods (yogurt, sauerkraut, kefir)
• Know the difference between probiotics (planting) and prebiotics (fertilizing)
• Manage stress, prioritize sleep, and move your body

We will also explore the risks of long-term antibiotic and antacid use, the downside of a prolonged FODMAP diet, and why glyphosate exposure matters more than you think.

If you're struggling with stubborn health symptoms, I can offer insights into gut testing options (like for SIBO, H. pylori, food sensitivities, or parasites) and explain how healing the gut can be the key to reversing inflammation and restoring balance.

💡 Romans 12:2 reminds us:
"Be transformed by the renewing of your mind."
That renewal may just start in your gut.

📬 Connect with Linda
Need help or testing? Book a 15-minute consult at heal-throughfood.com or email linda@heal-throughfood.com

👍 If you found this helpful, please subscribe, share, and leave a review!
Let’s reclaim health—starting from the inside out.

Until next time, stay healthy, California. 🌿

I want to share a helpful resource with you—a free health questionnaire designed to pinpoint the areas in your life that need focus for optimal wellness. If you're interested, simply click the link in my show notes or visit www.heal-throughfood.com to access it.

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

Your brain is the command center of everything you do—how you think, move, feel, breathe, and interact with the world. It’s what helps us focus, regulate emotions, remember important things, and connect with people. But while we focus so much on our physical health, brain health often goes unnoticed until something feels off.

Let’s bust a common myth right now: we do not use only 10% of our brains. We use 100%—and every part is working together in amazing, complex ways. But because the brain is so sensitive, it can be heavily influenced by stress, inflammation, toxins, and aging.

In this episode, I explore what brain health means and break down four key conditions that impact it: anxiety, ADHD, autism, and neuroinflammation.

🧠 Anxiety isn’t just worry—it’s a full-body experience often rooted in chemical imbalances, past trauma, or a heightened stress response. It affects daily life and may present as PTSD, OCD, or phobias.

🧠 ADHD isn’t just for kids. Adults struggle with attention, impulsivity, and mood too—often worsened by overstimulation, excessive screen time, and environmental toxins.

🧠 Autism Spectrum Disorder is primarily genetic, but symptoms often worsen due to gut issues like leaky gut or food sensitivities to gluten and dairy—highlighting the strong gut-brain connection.

🧠 Neuroinflammation, linked to conditions like Alzheimer’s and Parkinson’s, is driven by lifestyle-related inflammation—poor diet, lack of sleep, environmental toxins, and more. The takeaway? Chronic inflammation is one of the most preventable causes of brain decline.

🧪 What Can You Do to Support Brain Health?

Eat for Brain Health

1. • Increase omega-3s (fish, chia, walnuts); reduce processed omega-6s (seed oils).
   • Include B vitamins, vitamin D, and antioxidants.
   • Avoid processed foods, added sugars, and artificial sweeteners.
2. Move Your Body
   • Exercise boosts blood flow and happy hormones.
   • Strength training improves blood sugar and reduces inflammation.
3. Get Better Sleep
   • Sleep is when your brain detoxifies. Keep your routine screen-free and consistent.
4. Manage Stress
   • Practice breathing, meditation, or simply unplug in nature. Try the box breathing method for a quick reset.
5. Watch Your Environment
   • Reduce exposure to toxins in water, skincare, plastics, and food. Detox seasonally if needed.
6. Challenge Your Brain
   • Read, journal, learn a new skill, or play brain games.
7. Prioritize Community
   • Social interaction is linked to longevity and better brain function. Get involved, volunteer, and connect.

💡 Final Thoughts

Brain fog and memory loss aren’t just part of aging—they’re signs your brain needs support. Fortunately, most brain health issues can be improved through daily habits.

Romans 12:2 says, “Be transformed by the renewing of your mind.”

I want to share a helpful resource with you—a free health questionnaire designed to pinpoint the areas in your life that need focus for optimal wellness. If you're interested, simply click the link in my show notes or visit www.heal-throughfood.com to access it.

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

Today we’re continuing our hormone series with Part 2: Women’s Hormones. Last week, we focused on men’s hormones. Now, it’s time to explore how female hormones work, what happens when they’re out of balance, and what you can do to support them naturally and effectively.

In this episode, we’ll uncover:

• What hormones are and how they function in women’s bodies
• The key hormones released by the pituitary gland, including TSH, prolactin, LH, FSH, and growth hormone
• How hormones like estrogen, progesterone, and insulin affect metabolism, mood, fertility, bone health, sleep, and more
• The difference between hypothyroidism and hyperthyroidism, and why proper testing (not just TSH!) is critical
• How stress, toxins, diet, plastics, and environmental disruptors impact hormone health
• The importance of liver health for proper hormone metabolism
• Why hormone replacement therapy may be safer and more beneficial than you’ve been told

We’ll also discuss:

• What low and high estrogen look like—symptoms, risks, and how they affect quality of life
• The role of growth hormone in muscle mass, bone strength, and metabolism
• How women can be empowered to advocate for testing, proper evaluation, and support through functional nutrition and medicine

You’ll learn practical strategies to support hormonal balance through:
✅ Clean eating and removing endocrine disruptors
✅ Strength training and daily movement
✅ Liver detox protocols
✅ Stress management techniques
✅ Hormone-friendly sleep hygiene
✅ Asking for the right lab tests
✅ Knowing when bioidentical hormone therapy might be appropriate

🔗 BONUS: Use the Cancer Risk Assessment Tool linked in the show notes to evaluate your personal breast cancer risk when considering hormone replacement.

This episode is packed with practical, science-informed guidance for women navigating hormone imbalances—whether it’s PMS, perimenopause, thyroid issues, insulin resistance, or just feeling off. You don’t have to settle for “this is just part of aging.”

📞 Interested in personalized hormone testing or support? Visit the link in the show notes to schedule a 15-minute consultation with me.

Resources Mentioned:

• Cancer Risk Tool - https://bcrisktool.cancer.gov/
• Podcast Episode #9 on Sleep Hygiene
• Podcast Episode #15 Stress

I want to share a helpful resource with you—a free health questionnaire designed to pinpoint the areas in your life that need focus for optimal wellness. If you're interested, simply click the link in my show notes or visit www.heal-throughfood.com to access it.

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

Episode Summary:
This week on Healthy California, we’re diving into the incredible world of hormones—what they are, how they work, and why they’re crucial to your overall health. In Part 1 of our two-part series, we focus on men’s hormones and how they’re impacted by everyday lifestyle choices.

We explore the most important hormones that influence men’s health: insulin, cortisol, melatonin, estrogen, and of course, testosterone. You'll learn how things like sleep, stress, diet, exercise, and even plastics and fragrances can throw your hormones off balance—and what you can do to bring them back in check.

Spoiler alert: if your liver, pancreas, or thyroid aren’t functioning well, your hormones won’t be either.

👀 Stay tuned for next week’s episode, where we’ll shift gears and talk all about women’s hormones.

What You’ll Learn in This Episode:

• 🌟 What hormones are and why they matter
• 🔄 How hormones like insulin and cortisol interact in feedback loops
• 😴 Why melatonin isn’t just about sleep—and how it affects testosterone
• 🔥 The hidden role of inflammation and how it sabotages your hormones
• 🍽️ Foods and habits that support (or disrupt) healthy hormone production
• 💪 How exercise boosts testosterone—and which types are most effective
• 🧴 The surprising ways endocrine disruptors (like plastics and scents) wreak havoc on your system
• 💉 Why testing fasting insulin gives a fuller picture than blood sugar alone

Key Takeaways:

• Hormones are messengers made by glands like the thyroid, pancreas, liver, and even fat tissue.
• When one hormone is out of balance, it triggers a domino effect.
• High cortisol and insulin resistance can lead to low testosterone, weight gain, and chronic disease.
• Good sleep, strength training, cardio, and clean eating are powerful tools for hormonal health.
• Endocrine disruptors are everywhere—but there are ways to minimize your exposure.

Resources Mentioned:

• Podcast episode on [Sleep Hygiene]
• Hormone-friendly supplement recommendations (zinc, vitamin D, clean protein)

Connect with Us:
✔️ Website: www.heal-throughfood.com
📩 Email: linda@heal-throughfood.com

💬 Don’t forget to rate, review, and share this episode if you found it helpful!

I want to share a helpful resource with you—a free health questionnaire designed to pinpoint the areas in your life that need focus for optimal wellness. If you're interested, simply click the link in my show notes or visit www.heal-throughfood.com to access it.

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

Summer is here, and so is sun exposure! In this week's episode of Healthy California, we dive into the heated topic of sunscreen. Should we use it? How much? What kind? And what are the health implications of both using sunscreen and skipping it?

I unpack the science behind UV radiation, explain the crucial role of vitamin D, and explore the complex relationship between sun protection, skin cancer, and environmental impact. I also raise important questions: If God created the sun to sustain life, why would it harm us? And if sunscreen damages coral reefs, what does that mean for our own skin?

You’ll learn:

• What UVB and UVA rays do to your skin
• The health tradeoffs of sunscreen use and sun avoidance
• The difference between chemical and physical sunscreens
• Ingredients to avoid (hint: oxybenzone and synthetic fragrance)
• The environmental consequences of common sunscreen formulas
• How to support your skin through lifestyle: diet, antioxidants, and protective clothing
• Tips for choosing a safer, more effective sunscreen

Key Takeaways:

• Sunscreen protects against DNA damage but may block vital vitamin D production.
• Lighter skin tones and a family history of skin cancer warrant extra caution.
• Some sunscreen ingredients, like oxybenzone, are endocrine disruptors and harmful to marine life.
• Non-nano zinc oxide and titanium dioxide are safer alternatives.
• Diets rich in antioxidants can help repair sun damage from the inside out.
• Don't forget natural sun protection strategies like hats, shade, and avoiding peak sun hours.

Final Thoughts:
Your skin is your largest organ—what you put on it matters. Linda reminds us to make well-informed choices based on personal health needs, not trends. And above all, let's be kind to others, making their own choices too.

🌞 Stay safe, stay healthy, and don’t fear the sun—just respect it.

Resources Mentioned:

• Chatzigianni, M., Pavlou, P., Siamidi, A. et al (2021). Environmental impacts due to the use of sunscreen products: a mini-review. Ecotoxicology 31, 1331-1345 (2022). https://doi.org/10.1007/s10646-022-02592-w.
• Addor, F.A.S., Barcaui, C.B., Gomes, E.E. et al (2021). Sunscreen lotions in the dermatological prescription: review of concepts and controversies. Anais Brasileiros de Dermatologia 2022;97(2):204-222. https://doi.org/10.1016/j.abd.2021.05.012. L'Oréal provided funds for the meeting of these authors.
• Ziglar, J., Mohammad, T.S., Gilaberte, Y., and Lim, H.W. (2025). Sunscreens: Updates on Sunscreens Filters and Formulations. Photodermatology, Photoimmunology & Photomedicine. Vol.41(3). https://doi.org/10.1111/phpp.70026
• EWG.org. EWG’s 19th Annual Guide to Sunscreens: The best sunscreen is the one you wear and apply often. Environmental Working Group. https://www.ewg.org/sunscreen/report/executive-summary/
• CDC (2024). Sun Safety Facts.

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, we break down the often misunderstood world of food allergies and food sensitivities—what they are, how they differ, and why understanding them is crucial to your long-term health.

Many of us (or someone we love) suffer from mysterious symptoms like fatigue, headaches, digestive issues, or skin flare-ups with no clear cause. Could it be what you’re eating?

🔍 What you'll learn:

• The key differences between food allergies (IgE response) and sensitivities (IgG/IgM responses)
• Common triggers: gluten, dairy (casein), eggs, peanuts, soy, and more
• How delayed food sensitivities contribute to chronic inflammation and autoimmune conditions
• Why U.S. wheat and gluten are so problematic—and what makes European wheat different
• The science behind “leaky gut” and how it affects not just digestion but also mental health
• Steps to start healing: elimination diets, food sensitivity testing, and how to reintroduce foods safely
• Why 85% of your serotonin is made in the gut—and how that impacts your mood

🌱 Linda’s advice:
Health is more than just what you eat—it's physical, emotional, environmental, and spiritual. Healing your gut could be a major step toward healing your whole life.

📞 Need Support?
Linda offers 15-minute consultations to help you get started. Find contact details below.

🛠 Recommended next steps:

• Consider working with me, a functional nutritionist, functional medicine doctor, or physical therapist
• Get a food sensitivity test or begin a guided elimination diet
• Revisit past episodes for more on inflammation and autoimmune health

📢 Support the show!
If you find this episode helpful, please:

• Subscribe & follow on your favorite podcast platform
• Share with friends and family
• Leave a review to help others discover Healthy California
• Turn on notifications so you never miss a new episode

💬 “This is a journey, not a quick fix. Be kind to yourself—and stay healthy, California!” —Linda Brown

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 today's episode, we're diving deep into chronic pain—what it is, how it affects your body and mind, and why it’s not just about pain that lasts longer than three months. Chronic pain often involves a complex interaction of physical symptoms, emotional responses, and systemic inflammation that can impact your entire life.

🔍 This Episode Covers:

• What is chronic pain?
  Pain is a natural signal from the body warning us that something's wrong. But chronic pain goes beyond that—it lingers, spreads, and often becomes part of a larger syndrome involving sleep disturbances, stress, and other physical limitations.
• The mind-body connection:
  Chronic pain often involves emotional triggers. We'll explore how your brain processes pain through the hypothalamus and how past trauma or anxiety can amplify pain responses, even when no injury is present.
• Pain perception and healing:
  Everyone experiences pain differently. Whether you're more fearful of pain or tend to push through it, your mindset influences your recovery. We discuss how being aware of your pain response style can help you or your healthcare provider create a better healing plan.
• Chronic inflammation and systemic pain:
  Multiple “-itis” diagnoses (like arthritis, tendinitis, or even otitis) may point to chronic inflammation. Chronic pain can spread and evolve if not addressed systemically, not just with ice or medication.
• Healing from the inside out:
  True healing starts with understanding the root cause of chronic pain—this includes lifestyle, diet, and emotional wellness. We touch on:
  • The role of anti-inflammatory foods and how your refrigerator can become your medicine cabinet.
  • The importance of quality sleep and reducing systemic stress.
  • Why chronic use of pain medications is not a long-term solution.
• Respecting every pain experience:
  Chronic pain isn't always visible. We share real stories from physical therapy—why two people with very different pain levels and behaviors should both be taken seriously. Pain is personal, and there's no one-size-fits-all scale.
• A message of hope:
  We close with a reflection from Romans 12:12: “Be joyful in hope, patient in affliction, faithful in prayer.” Whether you're spiritual or not, there is healing in staying hopeful, being persistent, and finding support—mentally, physically, and emotionally.

💡 Final takeaway:
If you or someone you love is living with chronic pain, know that you are not alone. Understanding how pain works—from inflammation to emotions—is a critical first step. Healing is possible, but it takes an inside-out approach.

🎧 Listen now and discover:

• How to recognize the signs of chronic pain
• Why inflammation plays such a big role
• How mindset and emotional history can contribute to pain
• Natural strategies to start your healing journey

👉 Subscribe, share

I want to share a helpful resource with you—a free health questionnaire designed to pinpoint the areas in your life that need focus for optimal wellness. If you're interested, simply click the link in my show notes or visit www.heal-throughfood.com to access it.

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