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Stroke is often thought of as sudden and unpredictable, but research shows that up to 80% of strokes may be preventable through lifestyle and nutrition changes. In this episode, I break down what stroke actually is, why it happens, and most importantly, what you can do to reduce your risk starting today.

I explain how strokes occur when blood flow to the brain is interrupted, depriving brain cells of oxygen and nutrients. I talk about the two primary types of stroke, ischemic strokes caused by blockages, and hemorrhagic strokes caused by bleeding in the brain. I also highlight transient ischemic attacks (TIAs), often called “mini strokes,” as critical warning signs that should never be ignored.

The episode dives into the most common stroke risk factors, many of which are modifiable. These include inflammation, hypertension, diabetes, poor sleep, chronic stress, smoking, air pollution, obesity, and elevated triglycerides driven by excess sugar intake. I emphasize that while genetics and age play a role, lifestyle choices significantly influence stroke risk.

Listeners will walk away with practical prevention strategies supported by research, including movement recommendations aligned with the American Heart Association's guidance, blood pressure and blood sugar management, sleep prioritization, stress reduction, and smoking cessation.

I also provide “stroke-proof your kitchen” recommendations featuring nutrient-dense foods such as leafy greens, berries, fatty fish, legumes, nuts, seeds, whole grains, olive oil, and potassium-rich foods. Finally, I highlight hydration, sunlight exposure for vitamin D, circadian rhythm support, and daily habits that protect long-term brain and cardiovascular health.

The episode concludes with the BE FAST stroke recognition acronym and a reminder that small, consistent changes can create powerful protection over time.

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

I have a passion for empowering people through simple, small strategies that can lead to meaningful, long-term health improvements. Today's focus is on one of the most underrated and under-consumed nutrients, fiber, and the powerful concept of "fiber first."

Inspired by Jessie Inchauspé, known as the Glucose Goddess and author of Glucose Revolution, the fiber-first strategy encourages eating fiber-rich foods at the beginning of meals. I explain how this simple sequencing can significantly improve blood sugar control, digestion, cardiovascular health, and satiety—without restrictive dieting, calorie counting, or obsessing over macros.

The episode breaks down what fiber really is, clarifying that while fiber supports bowel regularity, its primary role is feeding the gut microbiome. I also explain the differences between soluble and insoluble fiber and highlight how fiber forms a beneficial mesh in the digestive tract, slowing glucose absorption and supporting metabolic health.

Listeners will learn who benefits most from the fiber-first strategy, including individuals with blood sugar challenges, cardiovascular risk, weight concerns, and those using GLP-1 medications. I also explain when fiber intake should be approached cautiously, such as during acute gastrointestinal flare-ups, and provide safe, practical tips for increasing fiber gradually to avoid discomfort.

I encourage listeners to focus on building balanced plates rich in fruits, vegetables, legumes, seeds, and whole grains while prioritizing hydration. Finally, I challenge you to try the fiber-first approach for one meal or one day and observe how it impacts cravings, fullness, and energy levels.

Closing with a reminder of the Golden Rule from Matthew 7:12, I encourage you to care for their health and extend kindness to others. Please share this episode and continue taking steps toward better gut, heart, and overall health.

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 Episode 37 of Healthy California, we dive deep into one of the most urgent and preventable health issues in the United States: cardiovascular disease. With nearly one million heart-related deaths each year, we break down why heart disease remains the leading cause of death despite access to advanced healthcare, and why lifestyle choices matter more than most people realize.

This episode explains what cardiovascular disease really is, covering coronary heart disease, stroke, hypertension, and heart failure, and explores how inflammation, metabolic dysfunction, insulin resistance, poor diet quality, inactivity, stress, and sleep deprivation all contribute. We challenge outdated cholesterol myths and explain why triglycerides, HDL, LDL particle size, and inflammation matter far more than total cholesterol alone.

From a functional nutrition perspective, we outline practical, actionable strategies to protect your heart, including prioritizing whole foods, reducing sugar and ultra-processed foods, choosing high-quality protein and healthy fats, increasing fiber, supporting metabolic health, and moving your body consistently. We emphasize that prevention, not medication or surgery, is the most powerful tool we have.

The episode closes with encouragement rooted in faith, reminding listeners that true health begins with being in right relationship with God and making daily choices that honor both body and spirit.

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