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Today, we're talking about the biggest "PR rebrand" in nutrition history: Creatine.

Forget the old "gym bro" stereotypes. In 2026, research shows that creatine is just as much a longevity and brain supplement as it is a muscle builder. We're breaking down why this simple molecule is the ultimate "energy recycling program" for your body.

In This Episode, We Cover:

• The Science of ATP: How creatine helps recycle adenosine diphosphate (ADP) back into ATP—the energy currency that powers everything from your heartbeat to your heavy squats.
• Brain Health & Mood: Your brain uses 20% of your daily energy. We discuss how creatine supports memory, focus, and even helps mitigate "brain fog" during menopause.
• Metabolic Support: New clinical trials highlight creatine's role in improving GLUT4 activity, which helps stabilize blood sugar and insulin sensitivity.
• Muscle Preservation: Why creatine is an "insurance policy" against sarcopenia (muscle loss), especially for the 40+ club and those on rapid weight loss protocols.

5 Actionable Steps to Start Today:

1. Keep it Simple: Opt for Creatine Monohydrate (look for the CreaPure seal).
2. The Daily Scoop: 5 grams a day in your morning coffee is all you need—no "loading phase" required.
3. Journal the Shift: Track your mental energy for 21 days to notice the subtle lift in cognitive clarity.
4. Add Tension: Pair your supplement with light resistance training to signal muscle protein synthesis.
5. Hydrate+: Increase your water intake and add a pinch of sea salt to support intracellular hydration.

Stay focused, stay hydrated, and 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

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Bones aren't just static "pipes" holding us up; they are living, breathing tissues that are constantly being remodeled. In this episode, Linda dives deep into why osteoporosis is often a "silent disease" and how we can use nutrition, lifestyle, and hormonal support to keep our internal scaffolding strong and flexible.

Key Takeaways

• The "Silent" Reality: 1 in 2 women and 1 in 4 men over 50 will experience a fracture due to osteoporosis. Often, the first sign is a break from something as simple as a sneeze.
• The Remodeling Duo: Your bones rely on Osteoclasts (the clearing crew) and Osteoblasts (the building crew). Bone loss happens when the clearing crew works faster than the builders.
• The Gut-Bone Connection: You aren't just what you eat; you are what you absorb. Low stomach acid (often due to long-term PPI use) and "leaky gut" can prevent the absorption of critical minerals like calcium and magnesium.
• Hormones Matter: Estrogen is a massive bone protector. It slows bone breakdown and helps the kidneys retain calcium. Post-menopausal women can lose up to 20% of bone density in just 5–7 years without support.

Your Bone-Building Grocery List

Category | What to Buy | Why?Greens | Collards, Bok Choy, Kale | High in absorbable calcium.
Proteins | Canned Sardines & Salmon (with bones) | A gold mine of calcium and phosphorus.
Pantry Staples | Prunes (5–10 a day) | Rich in boron and antioxidants; shown to prevent bone loss.
Fermented | Kimchi, Sauerkraut, Kefir | Provides Vitamin K2 and supports gut health.
Spices | Turmeric (+ Black Pepper), Ginger, Cloves | Anti-inflammatory and promotes bone-building cells.
Herbal | Red Clover & Horsetail | Mimics estrogen and provides silica for "bone glue."

What to Avoid (The "Bone Stealers")

• Excessive Caffeine: Limit to 1–2 cups; more than 3 can interfere with calcium absorption.
• Colas: Dark sodas contain phosphoric acid, which causes the body to leach calcium from bones to neutralize the acid.
• Ultra-Processed Salts: Excess sodium causes you to lose calcium through your urine.
• Added Sugars: Triggers the inflammation that activates the bone "demolition crew."

Proactive Steps to Take Today

1. Get a DEXA Scan: Establish your baseline bone density.
2. Weight-Bearing Exercise: Walk, hike, or lift weights. Your bones only get stronger if you "stress" them.
3. Check Your Parathyroid: If you have unexplained bone loss, ensure your "calcium thermostat" is working correctly.
4. Hormone Conversation: Talk to a modern practitioner about Bioidentical Hormone Replacement Therapy (BHRT) to bridge the gap during menopause.

References & Research Mentioned

• Bone Health and Osteoporosis Foundation (2024): Statistics on fracture risks for men and women over 50.
• FDA Safety Communication (2024): Long-term PPI use linked to increased fracture risk.
• Harvard Health Study: Long-term PPI use may increase hip fracture risk by 35–50%.
• Endocrine Society (2023): Research on bone density loss during the first 5–7 years of menopause.
• Better Bones Study (2026): Clove extract's

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

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In the functional medicine world, we view IBS as a "communication breakdown" between your brain and your gut. It's not just in your head, it's a multifactorial disorder involving motility, visceral hypersensitivity, and the gut microbiome. Whether it's the "fight or flight" response triggering the HPA axis or post-infectious dysbiosis, your gut is sending out an SOS.

Key Takeaways:

• The Science: IBS is a disorder of gut-brain interaction. Triggers range from severe infections to a "garden" of gut bacteria overgrown with the wrong weeds (dysbiosis).
• The Food Lab: While a Low-FODMAP diet is the "gold standard" for temporary relief, the goal is long-term healing. Focus on soluble fibers (oats, carrots) and nature's remedies like kiwifruit for motility and peppermint oil for cramping.
• Lifestyle Matters: Stress management, sleep hygiene and exercise are non-negotiable for gut health.

Your gut is resilient! By tracking your food and mood, you can start restoring the "Wi-Fi" between your brain and belly.

References:

1. American Gastroenterological Association. IBS in America: Despite advances, IBS remains a burden for many millions - American Gastroenterological Association
2. National Institute of Health (NIH) NIDDK (National Institute of Diabetes and Digestive and Kidney Diseases). Digestive Diseases Statistics for the United States - NIDDK
3. Mayo Clinic. Irritable bowel syndrome - Symptoms and causes - Mayo Clinic
4. StatPearls [Internet]. (2024). Irritable Bowel Syndrome. 2. MDPI Nutrients (2026). Nutritional Management of Irritable Bowel Syndrome.
5. IBS Center. IBS Info - ibscenter.org
6. Frontiers in Nutrition (2025). An umbrella review of meta-analyses on the low-FODMAP diet in IBS.
7. Michigan Medicine (2025). Gut-Brain Axis (GBA) and Irritable Bowel Syndrome.

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

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Why Your Pet's Nutrition Matters

If your pet is family (and let's be honest—they are), then what's in their bowl matters just as much as what's on your plate. In this episode, we take a closer look at how nutrition impacts your pet's energy, longevity, and overall health—and why “just getting by” on basic kibble isn't enough.

I interview a local pet nutrition expert to break down how to spot early "check engine" warning signs, such as dull coats, digestive issues, and low energy, which can point to deeper nutritional imbalances. We also explore how to build a strong wellness foundation by focusing on weight management, gut health, reducing toxic exposure, and making informed decisions around vaccines and preventatives.

You'll walk away with simple, practical ways to upgrade your pet's diet—without overcomplicating things. From adding fresh foods and nutrient-dense "superfoods" to avoiding common ingredient pitfalls, small changes can make a big impact.

Because at the end of the day, we don't just want our pets to survive—we want them thriving, vibrant, and by our side for as long as possible.

Start small, stay consistent, and give your furry family the nutrition they deserve.

Stay Healthy California!

References for your research:

• www.Pets Wants.com/Roseville 916-547-2686 – for great dog snacks or check them out at a local Sacramento Farmers Market
• Omega-3s & Skin: Journal of the American Veterinary Medical Association (Studies on EPA/DHA for joint and skin health).
• Obesity & Longevity: Association for Pet Obesity Prevention (APOP) annual reports.
• Gut Microbiome: Journal of Animal Science (Research on prebiotic fibers like beet pulp and FOS in pet diets).
• Nutritional Deficiencies: Tenafly Veterinary Center & NRC (National Research Council) guidelines for dog and cat nutrient requirements.

· Vaccination Guidelines: AAHA (American Animal Hospital Association) Canine and Feline Vaccination Task Force.

· Titer Testing: Dr. Ronald Schultz’s extensive research at the University of Wisconsin on vaccine duration of immunity.

· Heartworm Maps: American Heartworm Society (provides regional risk data). https://www.heartwormsociety.org/veterinary-resources/incidence-maps

Liver Support: Veterinary Clinics of North America: Small Animal Practice (on the use of Silymarin/Milk Thistle for hepatic support).

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

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Today, we're demystifying the labels in your pantry. We've all been told to avoid "ultra-processed foods" (UPFs), but what does that actually mean? Almost all food is processed for safety, but there's a massive difference between a bag of frozen strawberries and a chemistry project masquerading as a protein bar.

In this episode, we explore:

• The Four Categories: From minimally processed whole foods to the industrial formulations designed for profit, not health.
• The Bliss Point: How food scientists override your brain's full signal to create hyper-palatable addiction.
• Systemic Inflammation: Why your stiff joints might actually start in the middle aisles of the grocery store.
• Simple Lifestyle Shifts: My favorite strategies, like the Five-Ingredient Rule and the Swap, Don't Stop method, to reclaim your energy.

Your refrigerator should be your medicine cabinet. This week, I challenge you to swap just one UPF for a whole-food alternative. You have the power to influence the inflammation in your body. You can do this! Stay Healthy California

References:

1. Monteiro, C. A., et al. (2019). The UN FAO report on Ultra-processed foods, diet quality, and health. 2. Cell Metabolism. (2019). Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain. (The Hall et al. Study).
2. British Medical Journal (BMJ). (2024). Ultra-processed food exposure and adverse health outcomes.
3. Harvard T.H. Chan School of Public Health. Distinguishing between processed and ultra-processed.

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

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I am so glad you're here today because we are diving into a topic I am truly passionate about: arthritis.

Many people believe arthritis is just an inevitable part of aging, but it actually affects people of all ages and is widely misunderstood and mismanaged. As a physical therapist for over 20 years and a functional nutritionist, I look at the "whole person"—your movement, food, lifestyle, stress, and sleep. Because in the world of joint health, everything is connected.

In this episode, we break down:

• The Types: Understanding the differences between Osteoarthritis (mechanical and biochemical), Rheumatoid Arthritis (autoimmune/systemic), and Psoriatic Arthritis.
• The Root Causes: Why factors like dehydration, poor mechanics, obesity, and gut health matter more than the date on your birth certificate.
• Prevention & Management: Why "motion is lotion" and how to use strength training and anti-inflammatory living to reclaim your function.
• The Kitchen Pharmacy: A deep dive into "SMASH" fish, colorful polyphenols, and the foods that either fuel or fight the fire of inflammation.

Whether you are looking to prevent joint pain or are currently managing a diagnosis, remember: your refrigerator should be your medicine cabinet. Grab a cup of tea, and let’s get into it!

"It's not magic, it's biology. Your body wants to feel good—give it a chance."

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

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Today we're diving into a condition that affects more than 15 million Americans and remains one of the most underdiagnosed chronic diseases: Chronic Obstructive Pulmonary Disease (COPD). Once labeled a "smoker's disease," COPD is now understood as a complex inflammatory condition, and according to the WHO and ALA, it's the 4th leading cause of death worldwide and 6th in the U.S.

The new GOLD 2026 guidelines shift the conversation toward disease activity, emphasizing inflammation, early detection, and strategies to move patients into a low‑disease‑activity state. Because at its core, COPD is not just about damaged lungs, it's about systemic inflammation and the body's ability to exchange the breath of life.

We break down the why and the how: from emphysema and chronic bronchitis to the leading causes, tobacco, vaping, environmental exposures, and the often‑missed genetic condition Alpha‑1 antitrypsin deficiency. We explore the ripple effects of COPD, including hyperinflation, CO₂ retention, cardiovascular risk, and the emotional toll of "air hunger."

You'll learn the essentials of prevention, physical therapy, pulmonary rehab, and lifestyle strategies that truly move the needle. From anti‑inflammatory nutrition and Mediterranean‑style eating to the surprising benefits of higher‑fat, lower‑carb patterns for CO₂ reduction, we cover the tools that help lungs and lives function better.

References

1. Global Initiative for Chronic Obstructive Lung Disease (GOLD). (2026). Global Strategy for the Diagnosis, Management, and Prevention of COPD.
2. U.S. Pharmacist. (2025). Updated GOLD 2026 Report Broadens COPD Treatment Guidance.
3. American Lung Association. (2026). Nutrition and COPD: Guidelines for Lung Health.
4. Chest Physician. (2026). The link between exacerbations and cardiovascular health.
5. Mayo Clinic. (2024). COPD: Diagnosis, Treatment, and Lifestyle Management.
6. www.copdfoundation.org

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 a text

Welcome back, California! In today’s episode, we dive into a startling statistic: 60% of Americans take at least one prescription drug. While these medications manage chronic conditions, they often create a "secondary health challenge"—nutrient depletion.

When we take a pill, it can "cleave" or block vital vitamins and minerals, leading to side effects that are often misdiagnosed as new medical issues. Linda discusses how to move from reactive to proactive by understanding Drug-Induced Nutrient Depletion (DIND).

Key Highlights:

• Common Culprits: We break down how Statins deplete CoQ10, Metformin drains B12 and Folate, and PPIs/Antacids strip the body of Magnesium, Calcium, and Zinc.
• Proactive Mitigation: Learn why timing matters (like taking drowsy meds at night) and why "Motion is Lotion" for drug-induced stiffness.
• The "Medicine Cabinet" Reimagined: Why your refrigerator is your best defense. We list nutrient-dense foods like leafy greens, fatty fish, and seeds to replenish what meds take away.
• Expert Advice: Why standard labs might miss these gaps and why you must consult your healthcare team before "stacking" supplements.

Closing Thought: "The Lord is faithful; He will establish you and guard you." — 2 Thessalonians 3:3.

https://www.rupahealth.com/post/10-commonly-prescribed-medications-the-nutrients-they-deplete

https://www.merckmanuals.com/home/multimedia/table/some-drugs-and-medications-that-cause-vitamin-deficiency

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