Healthy California

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 isWhy it’s not always the enemyHow it impacts your body—from digestion to hormones to reproductionThe difference between helpful and harmful stressAnd most importantly, what you can do about itWhether 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 BreathingAdaptogens: Ashwagandha, Passionflower (seek personalized guidance)Functional testing for adrenal healthBlue Zones and community well-beingNutritional 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!To sign up for my Spring Cleaning Liver Detox starting June 2nd, go to my website. Enter code: Detox2025 for an introductory discount www.heal-throughfood.com 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 textWelcome 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 downHow “forever chemicals” like PFAS and BPA disrupt our endocrine systemHow plastics enter our bodies and the alarming amount we ingest weeklyThe serious health risks tied to plastic exposure, including hormone-related diseases, inflammation, and developmental concernsWhy children carry an even heavier toxic burden than adultsWhat’s really happening to your recycling—and why only 9% of U.S. plastic is actually recycledSimple steps you can take to reduce your plastic exposure at homeWhy supporting your liver is key to reducing your toxic load🌱 Actionable Tips Shared:Switch to glass or stainless-steel food storageAvoid heating food in plastic containersChoose BPA- and phthalate-free personal care products (check out ewg.org)Eat more high-fiber, colorful foods to support detoxStay 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/scTo sign up for my Spring Cleaning Liver Detox starting June 2nd, go to my website. Enter code: Detox2025 for an introductory discount www.heal-throughfood.com 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 textIn this episode, we break down the fundamentals of cancer—what it is, how it forms, and why it matters to your long-term health. Cancer occurs when the body’s natural cell regulation fails, leading to uncontrolled cell growth. These rogue cells can form tumors and, in some cases, spread to other parts of the body through a process called metastasis. But not all tumors are cancerous, and understanding the difference is key.You’ll learn about the three major risk factors for cancer: genetics, environment, and lifestyle choices—and more importantly, what you can do about them. We explore how everyday toxins, inflammation, poor nutrition, and lack of sleep and exercise all play a role in increasing cancer risk, and how you can take preventative steps to reduce that risk significantly.💡 We dive into:The top 5 cancers in the world and U.S.How free radicals and oxidative stress contribute to aging and diseaseWhy maintaining a healthy weight and lifestyle can cut cancer risk by over 30%How diet, sleep, exercise, and even stress management are powerful tools for preventionBible-based encouragement on honoring your body and staying well (Proverbs 3:7–8)We also take a closer look at specific cancers—like breast, prostate, lung, colon, and skin—and how nutrition, movement, sleep, and screening play a role in prevention. From the benefits of cruciferous vegetables and omega-3s to reducing sugar and processed foods, this episode is packed with practical tips backed by research.🎧 Whether you have a family history or are simply focused on long-term wellness, this episode empowers you to take action now and be proactive about your health.References:www.EWG.orgHanahan D, Weinberg RA. Hallmarks of Cancer: The Next Generation. Cell. 2011 Mar 4;144(5):646–74.Cosmetic Use and Increased Breast Density: Eslami, B. et al. (2024 Feb 1). Cosmetics Use and Mammographic Breast Density in Iranian Women: a Cross-Sectional Study. Source: Current Women's Health Reviews, Volume 20, Issue 1, Feb 2024, p. 52 - 61DOI: https://doi.org/10.2174/1573404819666230120114004Tattoo associated with benign tumors, malignant neoplasms, and lymphoid conditions. Cohen, P. (2021). Squamous Cell Carcinoma and Tattoo: A Man With a Tattoo-Associated Squamous Cell Carcinoma and Review of Benign Tumors, Lympoid Conditions, and Malignant Neoplasms Occurring Within a Tattoo. Cureus. DOI: 10.7759/cureus.21083 Join me for the Spring Cleaning Liver Detox. Go to https://l.bttr.to/dEe78 to sign up or go to www.heal-throughfood.com for more informationTo sign up for my Spring Cleaning Liver Detox starting June 2nd, go to my website. Enter code: Detox2025 for an introductory discount www.heal-throughfood.com 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 textWelcome back, California! In this episode of the Healthy California Podcast, we’re diving into a topic that’s often talked about—but rarely understood: gluten. Should you be gluten-free? Is gluten really that bad? And what actually happens inside your body when you eat it?I’m breaking it all down:What gluten is and where it hides (hint: it’s in more than just bread!)How gluten affects your gut—especially if you have a sensitivityThe link between gluten and leaky gut, inflammation, and chronic health issuesThe difference between celiac disease and gluten sensitivityCommon symptoms you might be overlooking—like joint pain, skin issues, or even brain fogSteps to take if you suspect gluten may be causing issues, including testing and elimination dietsHow to support and repair your gut with nourishing foods, probiotics, and key supplementsSimple, realistic gluten-free swaps to keep your meals satisfying and healthyWhether you’re curious about going gluten-free or you’ve already started the journey, this episode will give you clarity, confidence, and practical tips to support your health—starting with your gut.🌱 Eat healthy, California!🎧 Listen now and don’t forget to follow the show on your favorite podcast platform so you never miss an episode.To sign up for my Spring Cleaning Liver Detox starting June 2nd, go to my website. Enter code: Detox2025 for an introductory discount www.heal-throughfood.com 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🎙️ Healthy California with Linda Brown: Ep. X – Detox Deep Dive, Part 2: Reducing Your Toxic BurdenWelcome back to the Healthy California podcast! I’m your host, Linda Brown, and I’m here to guide you through the small but powerful changes that can help you, your family, and your community return to a state of health and balance.This week, we’re diving into Part 2 of our series on toxins — and more importantly, what to do about them.Last episode, we explored what toxins are, how they affect your body, and why they’re more than just a buzzword. This week, we’ll go deeper into the concept of toxic burden — the idea that it’s not just about the toxins you’re exposed to, but about how well your body can process and eliminate them.We’ll break down:✅ The three phases of liver detox (and why they matter)✅ What nutrients and supplements support each phase✅ How to eat in a way that reduces toxic overload✅ The importance of proper elimination — and why constipation can be a major roadblock to detox✅ Common foods, drinks, and habits that burden your liver✅ How toxins are linked to weight gain, hormone issues, and chronic fatigue✅ Why you don’t need a starvation “cleanse” to detox — and what actually worksPlus, I’m sharing more details about my guided liver detox program happening at the end of May — right after Memorial Day. Join me and take a big step toward clearing out toxins and resetting your health naturally.🌿 Healthy detoxing isn't about deprivation — it's about nourishment and empowerment.Let’s make this a journey, not a punishment. Your liver works hard for you every single day — now it’s time to return the favor. 💚✨ Mentioned in this episode:Environmental Working Group (EWG) resources for personal care productsEpisode #2: All about ConstipationEpisode #3: Hormones & Meat Quality👉 Be sure to subscribe, share with a friend, and follow along as we walk this path to healthier living together. And don’t forget to mark your calendar for the liver detox at the end of May!References:Environmental Working Group (EWG.org). Guide to Safer Personal Care Products. https://www.ewg.org/skindeep/“It will be healing to your flesh and refreshment to your bones” (prov.3:8) https://www.youversion.com/the_bible_appAgency for Toxic Substances and Disease Registry.https://www.atsdr.cdc.gov/programs/substance-priority-list.html?CDC_AAref_Val=https://www.atsdr.cdc.gov/spl/#2022splFindJoin me for the Spring Cleaning Liver Detox. Go to https://l.bttr.to/dEe78 to sign up or go to www.heal-throughfood.com for more informationTo sign up for my Spring Cleaning Liver Detox starting June 2nd, go to my website. Enter code: Detox2025 for an introductory discount www.heal-throughfood.com 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 deep into the everyday toxins and harmful substances in our environment, how they impact our health, and most importantly, what we can do about them. From the air we breathe to the products we use and the food we eat—many of these exposures are invisible but powerful. This isn’t a doom-and-gloom story—this is about awareness, empowerment, and action. ✅ Topics Covered: Why this conversation matters We’re surrounded by substances that disrupt our health—often without even realizing it. I break down the importance of recognizing and reducing your toxic burden. Definitions of key terms Toxins vs. toxicants vs. poisons vs. radiation – what’s the difference? Common categories of environmental toxicantsMetals (lead, mercury, nickel, arsenic, etc.)Inorganic chemicals (fluoride)Solvents (found in nail polish, adhesives, paint thinners, etc.)Pesticides & herbicides (glyphosate/RoundUp)Plasticizers (BPA)Preservatives (parabens)Airborne toxicants (mold, ozone, wildfire smoke, VOCs) Lifestyle toxicantsAlcoholHigh-fructose corn syrupSmoking & marijuanaGluten and its inflammatory effects Toxic burden & cumulative exposure Even small exposures add up. Over time, our bodies can become overloaded, especially if detox pathways (like the liver) are compromised. How toxicants impact our healthEndocrine disruptors (hormone imbalance, fertility, sleep)Obesogens (toxins that promote fat storage)Carcinogens (cancer-causing)Neurotoxins (affect brain and nervous system) Detoxification and prevention tipsDetox the home: dust regularly, invest in air filtersChoose BPA/paraben-free productsEat organic when possibleAvoid processed foods and artificial dyesSupport your liver function naturallyReduce exposure to environmental and lifestyle toxins🔍 Key Takeaway: You don’t need to live in fear—but you do need to live informed. Awareness is your superpower, and small changes can protect your health and longevity in big ways.📌 Mentioned in this episode:Red dye controversies (research dating back to the 1970s!)BPA in receipts, shower curtains, and canned foodsGlyphosate lawsuits and links to chronic diseaseThe long-term neurogenic and hormonal effects of everyday exposures💡 Final Thought: The goal isn’t to eliminate every single toxin—that’s not realistic. But by being intentional about what you bring into your body and your home, you can drastically lower your toxic burden and support your body’s natural detox systems.ReferencesJoin me for the Spring Cleaning Liver Detox. Go to https://l.bttr.to/dEe78 to sign up or go to www.heal-throughfood.com for more informationTo sign up for my Spring Cleaning Liver Detox starting June 2nd, go to my website. Enter code: Detox2025 for an introductory discount www.heal-throughfood.com 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 textIn this episode of Healthy California, we explore a crucial yet often overlooked aspect of health: sleep. We spend nearly a third of our lives sleeping, but are we doing it right? Discover why sleep is vital, what happens when you don’t get enough, and how to optimize your rest for better overall well-being.Key Topics Covered:✅ The Critical Role of SleepHow sleep impacts physical and mental healthThe role of sleep in recovery, memory, and brain detoxificationWhy sleep should be a non-negotiable priority✅ The Hidden Dangers of Sleep DeprivationIncreased risk of chronic diseases, including heart disease and diabetesThe connection between poor sleep, obesity, and neurological disordersHow lack of sleep affects mood, cognitive function, and accident risk✅ Understanding Insomnia & Its CausesWhy 60 million adults struggle with insomnia but few seek helpThe difference between sleep-onset and sleep-maintenance insomniaCommon triggers: Stress, anxiety, pain, caffeine, and lifestyle habits✅ Sleep Apnea & Its Impact on Brain HealthWhy oxygen deprivation during sleep is dangerousThe link between sleep apnea and cognitive declineThe importance of diagnosis, CPAP compliance, and weight management✅ Common Sleep DisruptorsRestless leg syndrome, hormonal imbalances, and alcohol consumptionThe role of blue light exposure in melatonin suppressionHow aging affects sleep quality and what to do about it✅ The Science of Sleep CyclesUnderstanding REM and non-REM sleepHow deep sleep supports cognitive function and immune healthThe importance of maintaining a consistent sleep schedule✅ Strategies for Better SleepEstablishing a nightly routine to promote restful sleepManaging stress and balancing cortisol levelsCreating an optimal sleep environment (temperature, noise, and light control)How diet and exercise influence sleep patterns✅ Natural Sleep Aids & SupplementsThe benefits of magnesium for relaxation and muscle functionMelatonin supplementation: How and when to use itAdaptogenic herbs like ashwagandha for stress reductionHerbal teas and other natural remedies to promote sleepFinal Takeaways:Sleep is a cornerstone of health and longevity. Prioritizing quality sleep can transform your well-being, boost cognitive function, and enhance overall vitality. Identify sleep disruptors, make necessary changes, and take steps toward healthier sleep habits.Join me for the Spring Cleaning Liver Detox. Go to https://l.bttr.to/dEe78 to sign up or go to www.heal-throughfood.com for more informationTo sign up for my Spring Cleaning Liver Detox starting June 2nd, go to my website. Enter code: Detox2025 for an introductory discount www.heal-throughfood.com 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 textRaising children isn’t just about keeping them free from illness or disease—true health goes far beyond a diagnosis. Just because a child isn’t sick doesn’t mean they feel their best. In this episode, we explore how to raise children with lifelong habits that promote overall well-being.We’ll dive into:✅ Building healthy habits from an early age ✅ Encouraging physical, emotional, and mental well-being ✅ Teaching children the importance of good nutrition, sleep, and hygiene ✅ Balancing screen time and promoting healthy social interactions ✅ Instilling financial and spiritual well-being for a well-rounded lifeWhy This Matters:Raising a healthy, thriving child means teaching them to make good choices in every area of life—from food and exercise to emotional resilience and financial habits. When children develop strong foundations early on, they’re more likely to grow into happy, healthy, and successful adults.Resources & Action Steps:✅ Simple ways to teach kids about health and self-care ✅ How to encourage good sleep, hygiene, and medical checkups ✅ Tips for reducing screen time while promoting meaningful activities📢 Subscribe & Stay Connected: ✅ Follow the podcast for more health insights ✅ Leave a review if you found this episode valuable!🎧 Tune in now to learn how to raise truly healthy, thriving children!References:*Number of U.S. Children Taking Psychiatric Drugshttps://www.cchrint.org/psychiatric-drugs/children-on-psychiatric-drugs/*Dave Ramsey Financial Solutionshttps://www.ramseysolutions.com/*Dave Ramsey Teach Children about Financeshttps://store.ramseysolutions.com/youth/children/*https://www.Theovercomeproj.org*Stef’s Instagram and the Overcome Project@the_overcomeproject@ironmilefitness@stef_alderman@stefironmileScripture of the day:Proverbs 22:6 (NIV) – "Start children off on the way they should go, and even when they are old they will not turn from it."Join me for the Spring Cleaning Liver Detox. Go to https://l.bttr.to/dEe78 to sign up or go to www.heal-throughfood.com for more informationTo sign up for my Spring Cleaning Liver Detox starting June 2nd, go to my website. Enter code: Detox2025 for an introductory discount www.heal-throughfood.com 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 textEpisode Overview:Did you know that 1 in 3 people are pre-diabetic—and 80% of them don’t even know it? This alarming statistic from the CDC highlights the importance of early detection and prevention.In this episode, we discuss: ⚠️ What pre-diabetes is and why it’s a growing concern 🩸 Key risk factors & warning signs to watch for 🥗 How to prevent or reverse pre-diabetes through lifestyle changes 💪 Proactive steps you can take today to protect your healthWhy This Matters:Pre-diabetes doesn’t have to turn into diabetes. Small, intentional changes can make a big difference in preventing long-term health complications.Resources & Action Steps:✅ Learn how to identify your personal risk factors ✅ Discover easy diet & exercise tips to lower your blood sugar naturally ✅ Take charge of your health before it’s too late!📢 Subscribe & Stay Connected: ✅ Follow the podcast for more vital health topics ✅ Rate & review if you found this episode helpful!🎧 Tune in now to take control of your health and prevent pre-diabetes!References:Ahmad, A., Lim, P.S., Lamptey, R., Webb, D.R., Davies, M.J. (2022). Type 2 diabetes. The Lancet. Vol.400(10365)p1803-1820. https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(22)01655-5/fulltextRakel, D. and Minichiello, V.J. (2023). Integrative Medicine. Fifth Ed., Elsevier, Ltd. Chap.35IDF (2022). Diabetes around the world in 2021. International Diabetes Federation. https://diabetesatlas.org/CDC (2021 Dec 29). Diabetes: A US Report Card. Centers for Disease Control. https://www.cdc.gov/diabetes/communication-resources/diabetes-statistics.htmlPizzorno, J. E., & Murray, M. T. (2020). Textbook of Natural Medicine (5th ed.). Elsevier - OHCE. https://bookshelf.health.elsevier.com/books/9780323523806CDC (no date). Diabetes Risk Factors. Centers for Disease Control. https://www.cdc.gov/diabetes/risk-factors/index.htmlNSF (2025). Be your Best Slept Self. National Sleep Foundation. https://www.thensf.org/Crinnion, W.J. and Pizzorno, J.E. (2019). Clinical Environmental Medicine: Identification and Natural Treatment of Disease Caused by Common Pollutants. Elsevier, Ltd.Shabil, M., Bushi, G., Bodige, P.K. et al (2023). Effect of Fenugreek on Hyperglycemia: A SystJoin me for the Spring Cleaning Liver Detox. Go to https://l.bttr.to/dEe78 to sign up or go to www.heal-throughfood.com for more informationTo sign up for my Spring Cleaning Liver Detox starting June 2nd, go to my website. Enter code: Detox2025 for an introductory discount www.heal-throughfood.com 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 textEpisode Overview:Did you know your body burns calories even when you're resting? It all comes down to metabolism—the process that affects your energy levels, weight, and overall health.In this episode, we break down: 🔥 What metabolism is and how it works ⚖️ The connection between metabolism and weight management ⚡ Simple lifestyle changes to naturally boost your metabolism 💡 How to maximize calorie burn—even at rest!Why This Matters:A healthy metabolism is key to maintaining energy, managing weight, and supporting long-term wellness. With just a few small adjustments, you can increase your metabolism and start seeing real changes.Resources & Action Steps:✅ Learn easy, science-backed ways to rev up your metabolism ✅ Discover daily habits that keep your body burning calories efficiently ✅ Take control of your health with practical metabolism-boosting tips📢 Subscribe & Stay Connected: ✅ Follow the podcast for more health and wellness insights ✅ Leave a review if you found this episode helpful!🎧 Tune in now to unlock the secrets of metabolism and start burning calories effortlessly!To sign up for my Spring Cleaning Liver Detox starting June 2nd, go to my website. Enter code: Detox2025 for an introductory discount www.heal-throughfood.com 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