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Welcome back, everyone! In this episode of Build to Thrive, Linda Brown dives deep into the science of stubborn tendon pain—from the Achilles and plantar fascia to patellar tendons and tennis elbow. 

Most chronic tendon pain isn't acute tendinitis (inflammation), but rather tendinosis—a degenerative breakdown of the collagen matrix. Complete rest actually weakens tendons; instead, they require a smart two-part prescription: intelligent mechanical load and targeted cellular nourishment. 

Key Takeaways:

• Load to Heal: Short, targeted bouts of isometric holds or heavy slow resistance pull in calcium and stimulate tenocytes (tendon cells) to weave fresh, strong type 1 collagen. 
• Nutrient Timing: Research shows consuming 15–20 grams of collagen peptides or bone broth alongside 50–100 milligrams of bioavailable vitamin C about 45 to 60 minutes before loading can double collagen synthesis. 
• Stay the Course: Tendon recovery takes months, not days. Be patient, avoid aggressive stretching on irritated tissues, and nourish your body with intention. 

Tune in for actionable rehab tips and be encouraged by this week’s verse from Galatians 6:9: "Let us not become weary in doing good, for the proper time will reap a harvest if we do not give up." Stay strong, stay active, and stay healthy! 

Thank you for listening to Build to Thrive, by Tikas Health.

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, DSc., MPT

Doctor of Integrative Health

916-426-2543

[email protected]

www.heal-throughfood.com

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This is a journey, not an assignment, so be kind to yourself! What is one small, healthy step you are taking for your body today? 

Thank you for listening to Build to Thrive, by Tikas Health.

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, DSc., MPT

Doctor of Integrative Health

916-426-2543

[email protected]

www.heal-throughfood.com

Send us Fan Mail

Ever hit a 2:30 PM energy wall even after checking all your health boxes—sleeping eight hours, drinking your water, eating clean, and exercising? It’s almost never a lack of willpower; it’s a cellular issue! 

Inside every cell, microscopic powerhouses called mitochondria act as your body's cellular batteries. Over time, stress, ultra-processed foods, and toxins can make these batteries rusty, causing them to misfire and flood your body with destructive free radicals while dropping your energy by half. 

Instead of chasing a temporary fix with caffeine or assuming it's just your age, I share three simple, research-backed ways to rebuild your cellular vitality from the inside out: 

• 1. Trigger Good Stressors for Cellular Cleanup (Mitophagy): To service your batteries, your body needs communication to sweep out old, damaged mitochondria and build new ones. You can signal this process through exercise (like 30 minutes of zone 2 cardio daily, as recommended by the American Heart Association and ACSM), intermittent temperature swings like a 60-second cold shower finish, and intermittent fasting (14 to 16 hours of no food a few times a week). 
• 2. Optimize Intracellular Hydration: Drinking a gallon of plain water often leads straight to the bathroom if it isn't getting inside your cells. To fix this, support your cell membrane's sodium-potassium pump by adding electrolytes or a pinch of salt to your water, and load up on potassium-rich whole foods like avocados, apricots, white beans, dark leafy greens, and potatoes. 
• 3. Soak Up Natural Sunlight: Over 95% of your body's melatonin is made right inside your mitochondria in response to natural near-infrared sunlight. Stepping outside for the first 30 minutes of your day not only helps produce this powerful cellular antioxidant to neutralize free radicals, but it also naturally recalibrates your circadian rhythm so you can sleep better at night! 

✨ As 2 Corinthians reminds us: "Therefore do not lose heart, though outwardly we are wasting away, yet inwardly we are being renewed day by day." Your body is wonderfully made to heal itself—we just have to give it what it needs

Thank you for listening to Build to Thrive, by Tikas Health.

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, DSc., MPT

Doctor of Integrative Health

916-426-2543

[email protected]

www.heal-throughfood.com

Send us Fan Mail

Everywhere you turn lately—from the evening news to social media feeds—one topic is dominating health headlines: GLP-1 receptor agonists like Ozempic, Wegovy, and Mounjaro. While they are frequently framed as a magic wand for rapid weight loss, we need to have a loving, honest, and science-backed conversation about what is actually happening to our metabolic engine beneath the surface.

In this episode, I dive into the critical conversation surrounding rapid weight loss, the epidemic of sarcopenia (muscle loss), and the physiological price of stripping away lean tissue. Whether you are currently taking a GLP-1, considering one, or looking to protect your muscle as you age, you will learn the functional strategies needed to preserve your lean mass, keep your gut moving, and maintain lasting metabolic vitality.

Key Takeaways & What You’ll Learn

• The Sarcopenia Reality: Rapid weight loss (losing more than 2 lbs per week) often results in 25% to 40% of that loss coming from lean mass rather than fat tissue.
• Your Metabolic Sponge: Muscle tissue handles roughly 80% of glucose disposal in the body. Losing muscle compromises metabolic flexibility and plummets your resting metabolic rate.
• The "Skinny Fat" Epidemic: Sarcopenic obesity—carrying excess visceral fat while having low muscle reserves—fuels systemic inflammation via inflammatory cytokines, worsening joint pain and fatigue.
• Why the Transporters Matter: Recent clinical data (Kong et al., 2025) demonstrates how rapid alterations in GLP-1 signaling and glucose kinetics can impair cellular membrane transporters, underscoring why preserving active muscle tissue is critical.
• The Medication Is a Tool, Not the Work: Suppressing appetite down to 600–800 calories a day risks severe micronutrient and protein malnourishment. Medications cannot lift weights, chew nutrient-dense foods, or resolve root metabolic imbalances for you.

Actionable Steps to Protect Your Muscle Today

1. Prioritize Real-Food Protein: Aim for 1.5 to 2.0 grams of protein per kilogram of body weight (roughly half your body weight to full body weight in grams). Target 30 to 40 grams of clean protein per meal from wild salmon, eggs, poultry, lentils, legumes, or quinoa while steering clear of ultra-processed protein bars and powders.
2. Commit to Progressive Resistance Training: Dedicate 2 to 3 days per week to loading your muscles using body weight, resistance bands, or dumbbells to trigger bone remodeling and signal your DNA to preserve lean tissue.
3. Incorporate Cellular Supporters: Discuss supplementing with 3 to 5 grams of creatine monohydrate to support cellular ATP recycling and mitochondrial energy production, alongside magnesium and balanced electrolytes.
4. Support Gut Motility with Soluble Fiber: Because GLP-1s delay gastric emptying, lean into soluble fibers like oats, chia seeds, and flax seeds paired with adequate hydration (half your body weight in ounces of water) to support the microbiome and keep digestion moving.
5. Establish Your Baselines: Schedule a DEXA scan to check body composition annually, and work with your physical therapist to evaluate functional grip strength every 3 months.

Featured Scripture

Recent Scientific References (Last 5 Years)

• Kong, et al. (2025). Impact of rapid GLP-1 receptor modulation on peripheral glucose kinetics and cellular membrane transport.
• American Gastroenterological Association (2024). Clinical practice updates on gastrointestinal motility and peptide-based therapies.
• Journal of Cachexia, Sarcopenia and Muscle (2023). Body composition alterations during rapid pharmacotherapy-induced weight reduction.
• Endocrine Reviews (2023). Sarcopenic obesity: Pathophysiological mechanisms and clinical consequences of visceral adiposity paired with muscle loss.

Thank you for listening to Build to Thrive, by Tikas Health.

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, DSc., MPT

Doctor of Integrative Health

916-426-2543

[email protected]

www.heal-throughfood.com

Send us Fan Mail

Can you believe it? We are at Episode 50! Today, we are taking a journey to unpack the golden threads connecting our last 50 episodes and establish massive clarity on how to carry this wisdom forward into the rest of your life. 

Looking back, the overarching theme of this milestone is beautifully clear: your body has an incredible capacity to heal when given the right environment. Over the last 50 weeks, we have thoroughly deconstructed modern disease mechanics and distilled clinical data into three life-changing, foundational pillars: 

1. Inflammation is the Core Assault

Whether we are talking about the breakdown of cartilage in arthritis, the hardening of arteries in heart disease, the degradation of lung tissue in COPD, or the development of gut dysbiosis, chronic inflammation is the central driver of modern disease. 

Recent 2026 research emphasizes that to extinguish this systemic fire, we must start in the gut, drop our toxic burden, and move into a low-disease-activity state. This means shifting away from the ultra-processed industrial formulations that spike our blood sugar and fuel chronic illness. 

2. Your Refrigerator is Your Ultimate Medicine Cabinet

The old 1992 USDA food pyramid failed us by prioritizing refined carbs, spiking our collective insulin levels. We flipped that pyramid upside down! By adopting an anti-inflammatory, whole-food approach, you supply your cells with the precise co-factors required for DNA repair, immune support, and metabolic balance. 

• Embrace Fiber First: Sequencing your meals (fiber, then proteins and fats, then starches) can flatten glucose spikes by up to 30% to 40%. 
• Fuel Your Cellular Battery: We learned that Creatine Monohydrate isn't just for gym rats anymore. 2026 clinical trials show it is a neuroprotective powerhouse that recycles ATP (our cellular currency), improves insulin sensitivity via GLUT4 transporters, protects the aging brain, and halts muscle loss (sarcopenia). 

3. Motion is Lotion

Your connective tissue and fascia behave exactly like a cement mixer: if it keeps moving, it stays fluid; the moment it stays static, it hardens. Mechanical weight-bearing tension signals your bones to stay dense—combating osteoporosis—while preserving the lean muscle mass that serves as the ultimate indicator of your longevity. 

Your 5-Step Actionable Checklist

Knowledge is useless without execution. Reclaim your well-being starting today with this simple protocol: 

1. Audit the Inputs: Clear your pantry of industrial seed oils, refined sugars, and chemical-laden processed foods. 
2. Embrace the Sequence: Apply the "Fiber First" rule to at least one major meal today to blunt blood sugar spikes. 
3. Activate Your Cellular Batteries: Consider introducing a daily 3-to-5-gram scoop of pure creatine monohydrate right next to your morning coffee maker, and stay dynamically hydrated by drinking half your body weight in ounces of water. 
4. Test Your Scaffolding: Stand against a wall for the "Jenga Test" to assess your alignment. Break up static desk work every 20 to 30 minutes to keep your internal cement mixer moving. 

Let your light shine beautifully before others so they can see your vibrant, radiant energy. Thank you for walking, breathing, and learning with me over these 50 milestone episodes. 

Until next time: stay focused, stay strong, stay nourished, and stay Healthy California! 

Key Clinical References:

• Rob Kopitzke, Body Concepts. http://bodyconceptsinc.com
• Jessica Endicott, Instagram/Facebook: Jessica_Endicott
• Global Initiative for Chronic Obstructive Lung Disease (GOLD). (2026). Global Strategy for the Diagnosis, Management, and Prevention of COPD.
• American Heart Association & Centers for Disease Control and Prevention (CDC) 2023/2026 Cardiovascular Mortality Reports.
• Harvard Health Study & Endocrine Society (2023/2024) Bone Density and PPI Induced Fracture Risk Data.
• Dweck, C. (Growth Mindset) & Clear, J. (Atomic Habits) Behavioral Psychology Foundations.

Thank you for listening to Build to Thrive, by Tikas Health.

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, DSc., MPT

Doctor of Integrative Health

916-426-2543

[email protected]

www.heal-throughfood.com

Send us Fan Mail

Welcome back to the Healthy California Podcast! In this episode, your host Linda Brown—physical therapist and functional nutritionist—sits down with Jessica Endicott, a neuro wellness practitioner, to explore a subject that touches almost every household: brain health and mood disorders.

If you’ve ever felt like your doctor is just putting a "band-aid on a festering wound" by reaching for a prescription pad without looking for the underlying cause, this conversation is for you. Jessica specializes in helping people uncover the hidden causes behind anxiety, brain fog, and depression—often without the use of medications.

Key Highlights from the Episode:

• The Problem with "Russian Roulette": Learn why relying solely on pills to mask symptoms can lead to long-term dependency and side effects that sometimes worsen the original condition.
• Bio-Individualized Testing: Jessica discusses her primary tool, epigenetic hair analysis, which provides a "juicy" 90-day snapshot of vitamin deficiencies, mineral imbalances, and environmental exposures.
• The Gut-Brain Connection: Discover why roughly 80% of your serotonin is made in your gut and how digestive issues like IBS can sabotage your mental health.
• The Body Keeps the Score: We dive into how unprocessed childhood trauma can keep your nervous system stuck in a "sympathetic" (fight-or-flight) state, causing physical and mental disease decades later.

Actionable Steps You Can Take Today:

1. Eat Protein First: Protein builds the amino acids necessary to repair neurotransmitters.
2. Try an Elimination Diet: Remove gluten, dairy, eggs, and corn for 4–7 days to see if food sensitivities are clouding your brain.
3. Prioritize Sleep: Chronic sleeplessness is not "normal" and can be a sign of neurotransmitter depletion.

Connect with our Guest: Visit jessicaendicott.com to learn about her Rooted and Rewired course or follow her on Instagram @Jessica_Endicott.

Stay focused, stay happy, and stay healthy, California!

Thank you for listening to Build to Thrive, by Tikas Health.

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, DSc., MPT

Doctor of Integrative Health

916-426-2543

[email protected]

www.heal-throughfood.com

Send us Fan Mail

Have you ever felt like your body is just "one wrong move" away from collapsing? In this episode of Healthy California, we’re diving deep into our posture. Joining me is Rob Kopitzke, a physical therapist with nearly 40 years of experience helping everyone from elite cyclists to those of us battling "sitting disease."

We often think of posture as just "standing up straight," but Rob explains it as a symmetrical alignment of our foundation. Like a Jenga tower, we are a stack of blocks; when one block is out of place, the entire system becomes dysfunctional. We discuss why "ideal" posture is rare but "functional" alignment is essential for longevity, breathing, and even digestive health.

Key Takeaways:

• The Wall Test: Can you stand with your heels, glutes, shoulders, and head touching the wall without effort? If not, your connective tissue may already be adapting to a "flexed" pattern.
• Sitting Disease: Learn how chronic sitting shortens our tissues, leading to a "double whammy" of tightness in the back and weakness in the front.
• Motion is Lotion: Rob shares why your body is like a cement mixer—if you stop moving, the "fascia" starts to harden.
• The Power of the Core: Discover why "core" isn't just about six-pack abs, but the foundational stability of the transverse abdominis and pelvic floor.

Actionable Steps:

1. Move Every 20–30 Minutes: Get out of your chair to keep your "cement" from hardening.
2. Seek a Baseline Assessment: Why seeing a PT once a year (at any age!) is just as vital as your annual physical or dental cleaning.
3. Find Your Team: Whether it's Pilates, yoga, or manual therapy, don't wait for the "tipping point" to start rebuilding your tower.

Resources:

• Visit Rob at Body Concepts in Folsom, CA.
• Check out Episode #46 for more on Bone Health and Osteoporosis.

“This is a journey, not an assignment, so be kind to yourself. Stay strong, stay aligned, and stay healthy, California!”

Thank you for listening to Build to Thrive, by Tikas Health.

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, DSc., MPT

Doctor of Integrative Health

916-426-2543

[email protected]

www.heal-throughfood.com

Send us Fan Mail

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!

References:

 EurekAlert!, www.eurekalert.org

The Fresh Factory, thefreshfactory.co

ELLE, www.elle.com

Lalezari Surgical, lalezarisurgical.com

Mayo Clinic, www.mayoclinic.org

Vitacost, www.vitacost.com

AdventHealth, www.adventhealth.com

UCLA Health, www.uclahealth.org

New Hope Network, www.newhope.com

Frontiers, www.frontiersin.org

PubMed, pubmed.ncbi.nlm.nih.gov

Ultimate Nutrition, ultimatenutrition.com

Shamsah Amersi, MD, www.dramersi.com

Baylor Scott & White Health, www.bswhealth.com

Healthfarm Nutrition, healthfarmnutrition.com

Momentous, www.livemomentous.com

Swanson Vitamins, www.swansonvitamins.com

Cymbiotika, cymbiotika.com

Protéalpes, protealpes.com

BUBS Naturals, www.bubsnaturals.com

dr.vegan, www.drvegan.com 

Thank you for listening to Build to Thrive, by Tikas Health.

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, DSc., MPT

Doctor of Integrative Health

916-426-2543

[email protected]

www.heal-throughfood.com

Send us Fan Mail

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 impact on bone matrix quality.

Thank you for listening to Build to Thrive, by Tikas Health.

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, DSc., MPT

Doctor of Integrative Health

916-426-2543

[email protected]

www.heal-throughfood.com

Send us Fan Mail

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 Build to Thrive, by Tikas Health.

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, DSc., MPT

Doctor of Integrative Health

916-426-2543

[email protected]

www.heal-throughfood.com