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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