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