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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

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

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

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

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. 🌿

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

Physical therapy isn’t just about stretches or rehab—it's a science of movement. It is a clinical discipline focused on restoring motion, reducing pain, and improving function. PT goes deeper than exercise. It's about understanding biomechanics, neuromuscular patterns, and the body's natural healing timelines. PTs are true movement detectives—assessing, diagnosing, and guiding recovery with precision.

As therapists often say, "Motion is lotion." Movement heals—but only when it's intentional. When we stop moving, everything else slows down too. Research shows that physical therapy reduces reliance on opioids, prevents surgery, improves stroke and Parkinson's outcomes, supports heart health, and helps prevent deadly falls.

But PT isn't just reactive; it's proactive. From preventing injuries and improving posture to strengthening bones and muscles, proactive care keeps you living strong. Beyond the physical, PT empowers—building confidence, trust, and community.

What is your next step? See your PT for a baseline of strength, balance, and flexibility—don't wait for pain to start. Remember: physical therapy isn't a luxury; it's a lifeline.

Stay tuned for simple ways to stay strong, move well, and live healthy—because movement is therapy.

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

This week we're zooming in on micronutrients—the vitamins and minerals your body needs in tiny amounts to run big, life-sustaining processes.

In this episode, I break down what vitamins and minerals are, where they come from, and why they’re essential. You’ll hear how vitamins (organic compounds from plants and animals) power immunity, energy, vision, and repair—and how minerals (inorganic elements like calcium, magnesium, iron) support bones, muscles, nerves, electrolyte balance, and oxygen transport. We’ll connect familiar nutrients—vitamin D + calcium, B vitamins for metabolism, magnesium in 300+ reactions, iron for hemoglobin and mitochondrial energy, and vitamin C for collagen, antioxidant defense, and immune support—to everyday health.

We’ll also cover what deficiency can look like (fatigue, cramps, headaches, frequent illness, poor recovery) and when supplements can help—plus the pitfalls: overdosing fat-soluble vitamins (A, D, E, K), drug–nutrient interactions, and low-quality products. You’ll get practical strategies: food first (colorful produce, quality proteins, whole foods), smart supplementation, checking if meds deplete nutrients, and foundational habits—hydration, sleep, movement, and stress reduction.

Micronutrients may be “micro,” but their impact is massive. Tune in to learn how to shore up your daily essentials—safely and effectively.

References:

https://www.uspharmacist.com/article/druginduced-nutrient-depletions-what-pharmacists-need-to-know

Drug Induced Nutrient Depletion - Doctors Beyond Medicine

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

In this week’s episode, we’re diving into the world of protein—one of the three essential macronutrients alongside carbs and fats.

Proteins are often called the building blocks of life, but what does that really mean? Think of amino acids like Lego pieces—when linked together, they create the structures your body relies on every day. From building muscle and repairing tissues to producing hormones, enzymes, and antibodies, protein plays a vital role in growth, immunity, metabolism, and longevity.

We’ll explore the different types of proteins in your body—structural, contractile, transport, and more—plus the dietary proteins you need: complete, incomplete, and complementary sources. You’ll learn why quality matters, how much protein you should aim for, and why myths like “too much protein damages your kidneys” aren’t the full story.

Whether you’re eating animal protein or pairing plant-based sources, you’ll walk away with clear, practical tips for meeting your needs. Protein doesn’t just fuel athletes—it supports everyone.

Join me as we uncover how eating enough of the right protein can help you build strength, improve metabolism, and live a longer, healthier life.

References:

Hudson, J. L., Baum, J. I., Diaz, E. C., & Børsheim, E. (2021). Dietary Protein Requirements in Children: Methods for Consideration. Nutrients, 13(5), 1554. https://doi.org/10.3390/nu13051554

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 diving into a subject that often sparks confusion and controversy: fat. Last week, we explored sugar, and next week we’ll round out the macronutrient trio with protein. But today, it’s all about unpacking the complex world of dietary fats—what they are, why we need them, and how to make smarter choices for better health.

We’ll break down the different types of fats—saturated, unsaturated, trans fats, triglycerides, and cholesterol—clarifying their roles in the body. From energy storage and hormone production to brain health and cell membrane integrity, fats aren’t the villains they’ve been made out to be. In fact, healthy fats like omega-3s, olive oil, avocado, and coconut oil can protect against inflammation, support cognitive health, and help regulate appetite.

But not all fats are created equal. We’ll also cover the dangers of trans fats and poor-quality oils, their role in inflammation, and how processed foods sneak them into our diets.

By the end of this episode, you’ll understand why eating fat does not make you fat—and how thoughtful choices can protect your heart, brain, and long-term health.

Stay healthy, California—you’ve got this!

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