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This week we're zooming in on micronutrients—the vitamins and minerals your body needs in tiny amounts to run big, life-sustaining processes.

In this episode, I break down what vitamins and minerals are, where they come from, and why they’re essential. You’ll hear how vitamins (organic compounds from plants and animals) power immunity, energy, vision, and repair—and how minerals (inorganic elements like calcium, magnesium, iron) support bones, muscles, nerves, electrolyte balance, and oxygen transport. We’ll connect familiar nutrients—vitamin D + calcium, B vitamins for metabolism, magnesium in 300+ reactions, iron for hemoglobin and mitochondrial energy, and vitamin C for collagen, antioxidant defense, and immune support—to everyday health.

We’ll also cover what deficiency can look like (fatigue, cramps, headaches, frequent illness, poor recovery) and when supplements can help—plus the pitfalls: overdosing fat-soluble vitamins (A, D, E, K), drug–nutrient interactions, and low-quality products. You’ll get practical strategies: food first (colorful produce, quality proteins, whole foods), smart supplementation, checking if meds deplete nutrients, and foundational habits—hydration, sleep, movement, and stress reduction.

Micronutrients may be “micro,” but their impact is massive. Tune in to learn how to shore up your daily essentials—safely and effectively.

References:

https://www.uspharmacist.com/article/druginduced-nutrient-depletions-what-pharmacists-need-to-know

Drug Induced Nutrient Depletion - Doctors Beyond Medicine

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

In this week’s episode, we’re diving into the world of protein—one of the three essential macronutrients alongside carbs and fats.

Proteins are often called the building blocks of life, but what does that really mean? Think of amino acids like Lego pieces—when linked together, they create the structures your body relies on every day. From building muscle and repairing tissues to producing hormones, enzymes, and antibodies, protein plays a vital role in growth, immunity, metabolism, and longevity.

We’ll explore the different types of proteins in your body—structural, contractile, transport, and more—plus the dietary proteins you need: complete, incomplete, and complementary sources. You’ll learn why quality matters, how much protein you should aim for, and why myths like “too much protein damages your kidneys” aren’t the full story.

Whether you’re eating animal protein or pairing plant-based sources, you’ll walk away with clear, practical tips for meeting your needs. Protein doesn’t just fuel athletes—it supports everyone.

Join me as we uncover how eating enough of the right protein can help you build strength, improve metabolism, and live a longer, healthier life.

References:

Hudson, J. L., Baum, J. I., Diaz, E. C., & Børsheim, E. (2021). Dietary Protein Requirements in Children: Methods for Consideration. Nutrients, 13(5), 1554. https://doi.org/10.3390/nu13051554

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 diving into a subject that often sparks confusion and controversy: fat. Last week, we explored sugar, and next week we’ll round out the macronutrient trio with protein. But today, it’s all about unpacking the complex world of dietary fats—what they are, why we need them, and how to make smarter choices for better health.

We’ll break down the different types of fats—saturated, unsaturated, trans fats, triglycerides, and cholesterol—clarifying their roles in the body. From energy storage and hormone production to brain health and cell membrane integrity, fats aren’t the villains they’ve been made out to be. In fact, healthy fats like omega-3s, olive oil, avocado, and coconut oil can protect against inflammation, support cognitive health, and help regulate appetite.

But not all fats are created equal. We’ll also cover the dangers of trans fats and poor-quality oils, their role in inflammation, and how processed foods sneak them into our diets.

By the end of this episode, you’ll understand why eating fat does not make you fat—and how thoughtful choices can protect your heart, brain, and long-term health.

Stay healthy, California—you’ve got this!

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

Welcome back to Healthy California! I’m here to empower you with the knowledge to make simple, sustainable, and science-backed health choices. In this episode, we dive into the sweet—and not-so-sweet truth about sugar.

From table sugar and honey to high-fructose corn syrup and stevia, we break down what sugar actually is, how it's metabolized in the body, and the difference between natural, added, and artificial sugars. You’ll learn about the chemical structure of monosaccharides, disaccharides, and polysaccharides, and how they function as energy, plus the role sugar plays in gut health, inflammation, weight gain, and chronic disease.

We also uncover how hidden sugars sneak into your diet under over 200 different names and explore why sugar-free doesn't always mean guilt-free. You'll hear how sugar affects your microbiome, blood sugar, insulin levels, brain, and even oral health.

Ready for change? I'll guide you through practical strategies to reduce sugar intake, tips to curb cravings, and how to take the 7-day sugar-free challenge—with journal prompts and daily wins along the way.

🎧 Listen now to learn how to recognize sugar's many forms, protect your health, and reclaim your energy—one sweet decision at a time.

Here are some the different names for sugar – hidden names?

| Beet sugar | Brown sugar/Dark brown sugar | Cane sugar/crystals/syrup
| Coconut sugar | Powdered sugar | Date sugar/syrup
| Demerara sugar | Golden sugar/syrup | Grape sugar
| Muscovado sugar | Panela sugar | Raw sugar
| Turbinado sugar | Yellow sugar | HFCS/corn syrup/corn sweetener
| Corn syrup | Agave nector/syrup | Barley malt syrup
| Barley malt sugar | Blackstrap molasses | Honey
| Maple syrup | Rice syrup | Sorghum syrup
| Rice syrup | Carob syrup | Dextrine/Dextran/Dextrose
| Fruit juice concentrate | Auamiel | Barbados
| Buttered syrup | Cane juice | Caramel
| Castor sugar/syrup | Clarified grape juice | Any fruit concentrate
| Confectioner’s sugar | Cooked honey | Crystalline
| D-mannose | Evaporated cane juice | Ethyl maltol
| Florida chrystals | Free flowing | Fruit sugars/sweeteners
| Galactose | glycerin | Anything hydrogenated
| Icing sugar inulin | Inverted sugar | Jaggery
| Anything malt | Maltodextrose | Maltodextrin
| Maltose | Treacle | Modified food starch
| All nectars | Organic raw sugars | Panocha
| Pectin | Xanthum gum | Succanat

Sugar Alcohols and Artificial Sweeteners
- Erythritol - Lactitol - Maltitol - Mannitol - Sorbitol - Xylitol | - aspartame - stevia - Splenda - equal |

📩 Have questions? Contact me at linda@heal-throughfood.com or visit heal-throughfood.com
✅ Subscribe, share, and follow to stay empowered!

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

Dairy: Is it the perfect food or a hidden trigger for inflammation and illness?

In this episode of Healthy California, I dive deep into the controversial world of dairy. With so much conflicting advice online and in the media, it's hard to know whether dairy should have a place on your plate. I break down the science, the pros and cons, and encourage you to make an informed choice based on your unique body—not a one-size-fits-all opinion.

I explore what dairy is (hint: it’s not just cow’s milk) and why it's considered a “perfect food” due to its balance of all three macronutrients—protein, fat, and carbohydrates—as well as micronutrients like calcium, vitamin D, B12, and potassium. Fermented dairy products like yogurt and kefir even provide probiotics that support gut health.

But here’s the catch: not everyone tolerates dairy well.

I outline the common downsides of dairy, including lactose intolerance, food sensitivities, acne, eczema, and mixed evidence around inflammation. Ialso discusses concerns over antibiotics and hormones in conventional dairy and how they can disrupt your gut and endocrine systems.

Here’s what you’ll learn in this episode:

• The differences between casein and whey proteins and their roles in cardiovascular and immune health
• Why full-fat dairy is more protective than low-fat or non-fat versions
• How linoleic acid in full-fat milk may support memory, reduce inflammation, and lower cancer risk
• When dairy may be causing hidden symptoms like joint pain, skin issues, or bloating
• What A2 milk is and whether it’s better for digestion
• The pros and cons of raw vs. pasteurized milk
• How plant-based milks compare—nutritionally, environmentally, and for gut health
• What additives in almond, oat, or soy milks may be doing to your microbiome

Throughout the episode, I emphasize bio-individuality—the concept that what works for one person may not work for another. I encourage listeners to listen to their bodies, try elimination diets, and journal their symptoms for greater clarity. And if you want to take it a step further, she offers simple mail-in food sensitivity testing.

💡 Key takeaway: Dairy isn’t essential, but it can be beneficial. Whether or not it belongs in your diet depends on your personal response, your symptoms, and the quality of the dairy you choose.

🧾 Want to explore your relationship with dairy?
I offer one-on-one consultations and food sensitivity testing. Contact me at linda@heal-throughfood.com or visit heal-throughfood.com to learn more.

📚 References

• Fernandez-Rico, S., Mondragon, A.C.,, Lopez-Santamarina, A. et al (2022). A2 Milk: New Perspectives for Food Technology and Human Health. Foods. Vol.11(16), 2387. https://doi.org/10.3390/foods11162387
• Jakubowska, D., Dabrowska, A.Z., Staniewska, K., et al (2024). Health Benefits of Dairy Products’ Consumption – Consumer Point of View. Foods. 2024,13(23), 3925; https://doi.org/10.3390/foods13233925
• Nieman, K.M., Anderson, B.D., & Cifelli, C.J. (2020). The Effects of Dairy Product and Dairy

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 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