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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 We challenge outdated cholesterol myths and explain why triglycerides, HDL, LDL particle size, and inflammation matter far more than total cholesterol alone.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

Send us a text

In this episode of Healthy California, I’m coming to you from the highest city in the world—La Paz, Bolivia—where breathing takes on a whole new meaning.

We’ll explore what really happens when we breathe, how oxygen moves through the lungs and tissues, and why this simple act is the foundation of life. You can go weeks without food and days without water, but only minutes without air. We’ll dive into the many factors that can reduce oxygen delivery—altitude, tight clothing, pollution, smoking, sleep apnea, anxiety, and even anemia—and why they matter more than you think.

You’ll learn practical ways to support your oxygen levels naturally: deep breathing exercises, movement to expand your ribs, better posture, good nutrition, and restful sleep. Whether you live at sea level or the top of the Andes, breathing well means living well.

I’ll close with a reminder that love and connection are also part of healing—because love, like oxygen, sustains life.

“Love one another as I have loved you.” — John 15:12
Stay healthy, California. 🌿

References:

Faria, A., Allen, AJH., Fox, N., Ayas, N., and Laher, I. (2021). The public health burden of obstructive sleep apnea. DOI: 10.5935/1984-0063.20200111

Espiritu, JRD., (2021). Health Consequences of Obstructive Sleep Apnea. https://doi.org/10.1007/978-3-030-54146-0_3

Kim, Y.H., Warren, S.H., Kooter, I. et al. (2021). Chemistry, lung toxicity and mutagenicity of burn pit smoke-related particulate matter. Part Fibre Toxicol 18, 45. https://doi.org/10.1186/s12989-021-00435-w

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 take a 30,000-foot view of the first 30 episodes — connecting the dots between food, movement, stress, sleep, and spiritual well-being.

Health is not just the absence of disease; it’s the presence of vitality, purpose, and balance. We began by addressing access to healthy foods and how food insecurity affects every stage of life — from development in utero to chronic disease in adulthood. From there, we explored gut health, inflammation, metabolism, hormones, and how nearly every system in the body begins in the gut.

We revisited stress as a major hormone disruptor, food sensitivities as hidden inflammation triggers, and brain and spiritual health as essential parts of healing. Movement, through physical therapy, ties it all together — because motion truly is medicine.

The take-home message? Start small. Eat clean food, move daily, breathe deeply, sleep well, and connect with others. Health is built one intentional choice at a time.

💬 “He will tend his flock like a shepherd…” — Isaiah 40:11

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