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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