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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

Send us a text

📌 Episode Summary:

Welcome to the Healthy California Podcast, where we explore practical, holistic approaches to well-being. I'm your host, Linda Brown, and my goal is to educate and empower you to make better daily choices for a healthier life—because you, your family, your neighbors, and your entire community deserve to live well.

In today’s episode, we dive into a topic that affects nearly everyone: stress.

We’ll explore:

• What stress really is
• Why it’s not always the enemy
• How it impacts your body—from digestion to hormones to reproduction
• The difference between helpful and harmful stress
• And most importantly, what you can do about it

Whether you're juggling too many responsibilities, struggling with sleep, digestion, or simply feeling overwhelmed, this episode will help you understand the physiological effects of stress and how to bring your body back into a “rest and digest” state.

🔑 Key Takeaways:

• Stress is not just emotional—it's a biological response that can either help you grow or break you down, depending on duration and intensity.
• Chronic stress impacts every system in your body, from your gut and immune system to your reproductive health and mental well-being.
• Recognizing perceived stress (especially from past trauma) is just as important as identifying physical stress.
• Practical strategies for managing stress include breathing techniques, adaptogenic herbs (with professional guidance), exercise, nutrition, counseling, journaling, and even something as simple as taking a bubble bath.
• Delegating, eliminating, and prioritizing are key tools in reclaiming your time and reducing daily overwhelm.

📝 Homework Assignment:

• Look at your calendar and identify what you can delegate or eliminate.
• Reclaim some of your time.
• Take at least one step to reduce stress this week—whether it’s a walk, a relaxing bath, or turning off your phone for an hour.

📚 Resources Mentioned:

• Breathing technique: 4x4 Box Breathing
• Adaptogens: Ashwagandha, Passionflower (seek personalized guidance)
• Functional testing for adrenal health
• Blue Zones and community well-being
• Nutritional recommendations: omega-3s, B vitamins, colorful fruits/vegetables

📞 Connect With Linda:

Have questions or need personalized help managing your stress?
🗓️ Schedule a free 15-minute consultation — details in the show notes below.
📱 Follow me on social media and turn on notifications to never miss an episode!

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 another episode of the Healthy California podcast! I’m your host, Linda Brown, and I’m here to help you make empowered, informed decisions about your health, your family’s well-being, and the wellness of your community. Every week, we explore practical, science-backed solutions to help you thrive.

In this episode, we dive deep into a growing environmental and health concern: plastics and microplastics. These synthetic materials are everywhere—from food packaging and makeup to clothing and car interiors—and they’re silently disrupting our hormones, overwhelming our detox systems, and contributing to a wide range of chronic illnesses.

🔍 In this episode, you’ll learn:

• What plastics and microplastics really are, and why they don’t break down
• How “forever chemicals” like PFAS and BPA disrupt our endocrine system
• How plastics enter our bodies and the alarming amount we ingest weekly
• The serious health risks tied to plastic exposure, including hormone-related diseases, inflammation, and developmental concerns
• Why children carry an even heavier toxic burden than adults
• What’s really happening to your recycling—and why only 9% of U.S. plastic is actually recycled
• Simple steps you can take to reduce your plastic exposure at home
• Why supporting your liver is key to reducing your toxic load

🌱 Actionable Tips Shared:

• Switch to glass or stainless-steel food storage
• Avoid heating food in plastic containers
• Choose BPA- and phthalate-free personal care products (check out ewg.org)
• Eat more high-fiber, colorful foods to support detox
• Stay hydrated, prioritize sleep, and keep moving

💚 Join the June Liver Detox!
I’m hosting a liver detox next month to help reduce your toxic burden and boost your overall health. Sign up through my website and use code Detox2025 for a discount.

🎧 Whether you’re feeling overwhelmed by all the environmental health concerns or just looking for a place to start, this episode will leave you better informed and more empowered. Your health journey is just that—a journey. Be kind to yourself, and take one step at a time.

🔗 Resources & Links Mentioned:

Understanding Potency of endocrine disruptors, an infographic by the Health and Environment Alliance. https://www.env-health.org/infographic-more-than-one-potency/

Understanding How Doses Matter when it comes to endocrine disruptors, an infographic by the Health and Environment Alliance. https://www.env-health.org/infographic-low-doses-matter/

Geyer, R., Jambeck, J.R., Law, K.L. (2017 Jul 19). Production, use, and fate of all plastics ever made. Science Advances. Vol.3 Issue 7. https://www.science.org/doi/10.1126/sciadv.1700782

Linnenkoper, K. (2022 Jan 13). US provides millions in funding to plastic recycling innovators. Recycling International.

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