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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

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