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Dr. Stephanie Gray

Your Longevity Blueprint

A Nutrition , Health & Fitness and Education podcast

#191 in Nutrition · 🇺🇸
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About the show

We all want to live longer, healthier lives. The problem is that we’re constantly being bombarded with so many new diets, workout plans, and lifestyle adjustments that it’s hard to filter out what will actually work for us and give us the results we’re looking for. If you’re sick of not having the answers, sick of being told your symptoms are all in your head, sick of being prescribed solutions from a pill bottle, it’s time to look outside the cookie-cutter or bandaid approach of the conventional medical industry and discover your own, personalized blueprint for health. Join Dr. Stephanie Gray on the Longevity Blueprint Podcast where she explores the interaction of nutrition, genetics, hormones, toxins, and infections using functional medicine principles to help you improve your health and longevity by finding the root cause of your symptoms. Listen in each week to learn from experts at the top of their fields sharing progressive, revolutionary, actionable tips, strategies, and resources to help you build your dream health from the ground up. Are you ready to discover your longevity blueprint? Let’s live long together! Wellness is Waiting! The information provided in this podcast is educational. No information provided should be considered to be—or used as a substitute for—medical advice, diagnosis, or treatment. Always consult with your personal medical authority. To learn more about Dr. Stephanie Gray and Your Longevity Blueprint supplements visit yourlongevityblueprint.com and ihhclinic.com.

Newest episodes

272: Train Like an Olympian, Live Like You're Ageless: The Science of Recovery & Longevity Part 1 with Dr. Jo Brown

35 min

On this podcast, we often talk about what to eat, how to move, and how to sleep. But what if the key to living longer and feeling better is something most of us have never even considered? I’m excited to have Dr. Jo Brown joining me for a two-part series. She has spent more than two decades working with some of the world’s greatest athletes, In Part 1 today, we discuss the nervous system, how it affects your energy, recovery, resilience, and how long you may actually live. How to know if your nervous system is dysregulated Notice whether you wake up feeling refreshed or fatigued. Pay attention to difficulties in falling asleep or waking during the night Look for irritability, anxiety, or mood changes  Do you regularly need extra coffee or sugar to get through the afternoons? Pay attention to brain fog, memory problems, or difficulties in thinking clearly. Notice increased cravings, fatigue, or signs of inflammation Look at how you respond to stress  Bio:  Dr. Jo Brown is a globally respected performance physiotherapist and high-performance coach with over two decades of experience on the world stage. She has supported athletes across 18 different sports at the highest level — including 'the fastest man on the planet,' Noah Lyles, NBA athletes, Grand Slam tennis stars, the Australian Swim Team, and the legendary Jamaican Bobsleigh team. Dr. Jo is currently Head of Human Performance at Nuropod, where she's bringing nervous system science into the mainstream performance conversation.  What makes Dr. Jo's approach so powerful is that she doesn't just treat bodies — she builds complete performance ecosystems, blending science, intuition, and belief to help people perform and feel their absolute best. In this episode: How observing elite athletes changed the way Dr. Brown understood performance How nervous-system regulation helps athletes consistently perform under pressure What we can learn from facing the things we are unwilling, afraid, or a...

271: Picky Eating Isn’t About the Food: Raising Kids Who Eat Well for Life Part 2 with Katie Kimball

38 min

Today, I’m excited to share Part 2 of my conversation with Katie Kimball of Raising Healthy Families. In Part 1, we discussed why kids become picky eaters and how to uncover what's really going on. Today, in Part 2, we explore real-life examples, including dinner battles, kids who refuse to try new foods, and teens who live on carbs, and Katie explains how getting kids into the kitchen helps them take ownership of both their choices and their health for life. If you haven’t done so already, please listen to Part 1 first. Ways to Help Children Take Ownership of Their Food Choices Limit dessert to once a day, and let your child choose when to have it  Keep introducing new foods without pressuring your child to eat them Teach children to listen to their body  Help children understand how food fuels their bodies   Gradually allow older children more responsibility for their food choices Bio:  Katie Kimball of Raising Healthy Families is on a mission to connect families around healthy food and teach every child to cook! Her TEDx talk "Picky Eating Isn't About the Food" inspired a membership called The Picky Eating Playbook, and now a book being published in November 2026 through Familius Press. In this episode: Why dessert should not be a reward for eating other foods How to limit sugar without forbidding it entirely How to make conversations about food less stressful for picky eaters Ways to help picky eaters become more familiar with new foods Why children sometimes reject foods they previously enjoyed How to help teenagers become more willing to eat a wider variety of foods The value of teaching children to cook  Ways to avoid emotional eating in children Links and Resources: Your Longevity Blueprint Omega 3s – 60 capsules⁠⁠ Use code HEALGUT to get 10% off ⁠⁠⁠GI Support Support the launch by purchasing your copy on September 29th! Available at ⁠⁠⁠⁠⁠⁠⁠⁠⁠YourLongevityBlueprint.com⁠⁠⁠⁠⁠⁠⁠⁠⁠, with local copies coming to the Integrative...

270: Picky Eating Isn’t About the Food: Raising Kids Who Eat Well for Life Part 1 with Katie Kimball

37 min

Does your child eat well at breakfast but refuse dinner? Or perhaps they loved veggies last year but won’t even touch them now? I’m excited to have Katie Kimball, who is on a mission to connect families around healthy food and teach children to cook, with me for a two-part series. In Part 1 today, we explore several reasons why your child might be a picky eater, and Katie clarifies how to figure out which one might be affecting your child. How to help picky eaters: Look for patterns in what your child struggles to eat, rather than focusing only on what they refuse to eat Establish regular meal and snack times, keeping meals and snacks at least 90 minutes apart  Let children serve themselves as soon as they are able Respond calmly and avoid pressuring your child to eat Avoid power struggles around food  Allow children to touch, smell, or explore foods at their own pace  Bio:  Katie Kimball of Raising Healthy Families is on a mission to connect families around healthy food and teach every child to cook! Her TEDx talk "Picky Eating Isn't About the Food" inspired a membership called The Picky Eating Playbook, and now a book being published in November 2026 through Familius Press. In this episode: What may lie behind a child's refusal to eat certain foods How sensory sensitivities can make some foods difficult to tolerate How to avoid power struggles around food What to do when children ask for snacks outside their regular meal and snack times How to limit snacks and second helpings How learning to cook can help children become more willing to mix foods How to introduce new foods to picky eaters Links and Resources: ⁠⁠⁠⁠⁠Your Longevity Blueprint Omega 3s – 60 capsules⁠Use code HEALGUT to get 10% off ⁠⁠GI Support Support the launch by purchasing your copy on September 29th! Available at ⁠⁠⁠⁠⁠⁠⁠⁠⁠YourLongevityBlueprint.com⁠⁠⁠⁠⁠⁠⁠⁠⁠, with local copies coming to the Integrative Health and Hormone Clinic in Eastern Iowa this October. Pre-O...

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All episodes

The newest 50 of 339 episodes

272: Train Like an Olympian, Live Like You're Ageless: The Science of Recovery & Longevity Part 1 with Dr. Jo Brown

35 min

On this podcast, we often talk about what to eat, how to move, and how to sleep. But what if the key to living longer and feeling better is something most of us have never even considered? I’m excited to have Dr. Jo Brown joining me for a two-part series. She has spent more than two decades working with some of the world’s greatest athletes, In Part 1 today, we discuss the nervous system, how it affects your energy, recovery, resilience, and how long you may actually live. How to know if your nervous system is dysregulated Notice whether you wake up feeling refreshed or fatigued. Pay attention to difficulties in falling asleep or waking during the night Look for irritability, anxiety, or mood changes  Do you regularly need extra coffee or sugar to get through the afternoons? Pay attention to brain fog, memory problems, or difficulties in thinking clearly. Notice increased cravings, fatigue, or signs of inflammation Look at how you respond to stress  Bio:  Dr. Jo Brown is a globally respected performance physiotherapist and high-performance coach with over two decades of experience on the world stage. She has supported athletes across 18 different sports at the highest level — including 'the fastest man on the planet,' Noah Lyles, NBA athletes, Grand Slam tennis stars, the Australian Swim Team, and the legendary Jamaican Bobsleigh team. Dr. Jo is currently Head of Human Performance at Nuropod, where she's bringing nervous system science into the mainstream performance conversation.  What makes Dr. Jo's approach so powerful is that she doesn't just treat bodies — she builds complete performance ecosystems, blending science, intuition, and belief to help people perform and feel their absolute best. In this episode: How observing elite athletes changed the way Dr. Brown understood performance How nervous-system regulation helps athletes consistently perform under pressure What we can learn from facing the things we are unwilling, afraid, or a...

271: Picky Eating Isn’t About the Food: Raising Kids Who Eat Well for Life Part 2 with Katie Kimball

38 min

Today, I’m excited to share Part 2 of my conversation with Katie Kimball of Raising Healthy Families. In Part 1, we discussed why kids become picky eaters and how to uncover what's really going on. Today, in Part 2, we explore real-life examples, including dinner battles, kids who refuse to try new foods, and teens who live on carbs, and Katie explains how getting kids into the kitchen helps them take ownership of both their choices and their health for life. If you haven’t done so already, please listen to Part 1 first. Ways to Help Children Take Ownership of Their Food Choices Limit dessert to once a day, and let your child choose when to have it  Keep introducing new foods without pressuring your child to eat them Teach children to listen to their body  Help children understand how food fuels their bodies   Gradually allow older children more responsibility for their food choices Bio:  Katie Kimball of Raising Healthy Families is on a mission to connect families around healthy food and teach every child to cook! Her TEDx talk "Picky Eating Isn't About the Food" inspired a membership called The Picky Eating Playbook, and now a book being published in November 2026 through Familius Press. In this episode: Why dessert should not be a reward for eating other foods How to limit sugar without forbidding it entirely How to make conversations about food less stressful for picky eaters Ways to help picky eaters become more familiar with new foods Why children sometimes reject foods they previously enjoyed How to help teenagers become more willing to eat a wider variety of foods The value of teaching children to cook  Ways to avoid emotional eating in children Links and Resources: Your Longevity Blueprint Omega 3s – 60 capsules⁠⁠ Use code HEALGUT to get 10% off ⁠⁠⁠GI Support Support the launch by purchasing your copy on September 29th! Available at ⁠⁠⁠⁠⁠⁠⁠⁠⁠YourLongevityBlueprint.com⁠⁠⁠⁠⁠⁠⁠⁠⁠, with local copies coming to the Integrative...

270: Picky Eating Isn’t About the Food: Raising Kids Who Eat Well for Life Part 1 with Katie Kimball

37 min

Does your child eat well at breakfast but refuse dinner? Or perhaps they loved veggies last year but won’t even touch them now? I’m excited to have Katie Kimball, who is on a mission to connect families around healthy food and teach children to cook, with me for a two-part series. In Part 1 today, we explore several reasons why your child might be a picky eater, and Katie clarifies how to figure out which one might be affecting your child. How to help picky eaters: Look for patterns in what your child struggles to eat, rather than focusing only on what they refuse to eat Establish regular meal and snack times, keeping meals and snacks at least 90 minutes apart  Let children serve themselves as soon as they are able Respond calmly and avoid pressuring your child to eat Avoid power struggles around food  Allow children to touch, smell, or explore foods at their own pace  Bio:  Katie Kimball of Raising Healthy Families is on a mission to connect families around healthy food and teach every child to cook! Her TEDx talk "Picky Eating Isn't About the Food" inspired a membership called The Picky Eating Playbook, and now a book being published in November 2026 through Familius Press. In this episode: What may lie behind a child's refusal to eat certain foods How sensory sensitivities can make some foods difficult to tolerate How to avoid power struggles around food What to do when children ask for snacks outside their regular meal and snack times How to limit snacks and second helpings How learning to cook can help children become more willing to mix foods How to introduce new foods to picky eaters Links and Resources: ⁠⁠⁠⁠⁠Your Longevity Blueprint Omega 3s – 60 capsules⁠Use code HEALGUT to get 10% off ⁠⁠GI Support Support the launch by purchasing your copy on September 29th! Available at ⁠⁠⁠⁠⁠⁠⁠⁠⁠YourLongevityBlueprint.com⁠⁠⁠⁠⁠⁠⁠⁠⁠, with local copies coming to the Integrative Health and Hormone Clinic in Eastern Iowa this October. Pre-O...

269: The Missing Longevity Ingredient: Nervous System Regulation for You and Your Kids - Part 2 with Dr. Roseann Capanna-Hodge

34 min

Are you having therapy, meditating, and sleeping better, yet still stuck? Dr. Roseann Capanna-Hodge joins me today to share the missing ingredient most of us overlook and explain why learning to regulate yourself and calm your nervous system may be one of the best things you can do for your longevity. Stay tuned to learn what to do when your toddler has a meltdown, how to handle screen-time conflicts, and why you need to regulate yourself in those calm moments too. Some small, daily practices to help you regulate yourself: Practice diaphragmatic belly breathing Use simple somatic practices, like a butterfly tap or a heart hug  Try humming Do these practices for one to three minutes, at least five times a day. Use them during calm moments too, to train your nervous system to regulate when you are annoyed, stressed, or dysregulated.  Bio:  Dr. Roseann Capanna-Hodge is a licensed therapist and certified school psychologist with more than 30 years of experience. She founded The Global Institute of Children’s Mental Health and Dr. Roseann & Associates, and Forbes has called her “a thought leader in children’s mental health.” She hosts the Dysregulated Kids podcast and created Regulation First Parenting™️. Her clinical work uses neurofeedback, biofeedback, psychotherapy, and nutrition. Her newest book, The Dysregulated Kid: The Parenting Playbook for Helping Your Child Find Calm in a Chaotic World, was released on September 22, 2026. Its core message is that kids don’t need fixing; they need nervous system regulation. In this episode: Why younger children may struggle with frustration while older children generally become better at regulating themselves How dysregulation can show up in adults Why rewards, consequences, and timeouts often fail with dysregulated children, and how to help them Why screens should not be used as a coping tool for dysregulated children  How parents can prevent and manage screen time conflicts  How your child’s nervous s...

268: The Missing Longevity Ingredient: Nervous System Regulation for You and Your Kids - Part I with Dr. Roseann Capanna-Hodge

30 min

Do you ever feel on edge, wired but tired, or just not quite right, even though you're doing all the right things?  I’m excited to have Dr. Roseann Capanna-Hodge back on the show today to clarify what this means for you and your kids.  Stay tuned to find out what it means to be emotionally regulated.  Tips for regulating your nervous system: Do “micro resets” throughout the day  Make nervous system regulation part of your normal routine instead of doing it only when you are overwhelmed Choose pleasant and manageable regulation activities to avoid making regulation a chore Focus on consistency to keep your nervous system from returning to the same stressed baseline Regulate yourself first when your child becomes dysregulated Bio:  Dr. Roseann Capanna-Hodge is a licensed therapist and certified school psychologist with more than 30 years of experience. She founded The Global Institute of Children’s Mental Health and Dr. Roseann & Associates, and Forbes has called her “a thought leader in children’s mental health.” She hosts the Dysregulated Kids podcast and created Regulation First Parenting™️. Her clinical work uses neurofeedback, biofeedback, psychotherapy, and nutrition. Her newest book, The Dysregulated Kid: The Parenting Playbook for Helping Your Child Find Calm in a Chaotic World, was released on September 22, 2026. Its core message is that kids don’t need fixing; they need nervous system regulation. In this episode: How the autonomic nervous system manages the stress response Why repeated dysregulation could become a habit How the thinking brain can go offline when the nervous system becomes dysregulated How some children can keep on doing well at school, even when dysregulated How parents can avoid escalating the situation when their children become overwhelmed Why only doing the right things occasionally may not be enough to get your nervous system unstuck The difference between feeling calm and being genuinely regulated Links a...

267: Sweat Your Way to a Longer Life Part 2 with Vic Riffel

32 min

I’m delighted to have Vic Riffel back for the second part of a two-part series. Vic is a central figure in the Partner Team at Sunlighten, a leading producer of infrared saunas. In Part 1, Vic and I covered the what and the why of infrared saunas. Today, in Part 2, we get into the how, exploring the practical aspects, including EMFs and safety. Vic clarifies how high you need to turn the heat, and discusses red light therapy, the materials these saunas are made from, how to shop for one without getting burned, and how to use it when it's in your home. Tips for using a sauna more consistently: Start with a lower temperature and gradually increase it  Stay well hydrated before, during, and after your sessions  Make your sauna time more productive by doing some stretching, breath work, meditation, or physical therapy  Don't let the sauna not being fully heated become a reason to skip your session. You can get in while it’s heating up. Vic Riffel's Bio:  Vic Riffel is a central figure on the Partner Team at Sunlighten, a leading producer of infrared saunas. Deeply connected to health and wellness, Vic leads initiatives that widen access to infrared therapy and facilitate collaborations with top wellness experts. These partnerships highlight the significant health benefits of infrared therapy and foster a holistic approach to wellness, delivering expert insights directly to consumers. Beyond work, Vic is dedicated to supporting generational health changes, actively championing projects as board chair of Small Changes Big Shifts to promote whole-person health. In this episode: How some people may do better staying in the sauna longer at a lower temperature Why you should pay attention to how your body responds rather than trying to tolerate more heat in a sauna The importance of staying hydrated when using a sauna Vic describes the materials and construction of Sunlighten's saunas What to look for when evaluating the quality of an infrared sauna or...

266 - Sweat Your Way to a Longer Life Part 1 with Vic Riffel

42 min

I’m delighted to have Vic Riffel joining me for a two-part series. Vic is a central figure in the Partner Team at Sunlighten, a leading producer of infrared saunas. Infrared saunas have moved from a niche wellness trend to something you’ll find in gyms, spas, and many homes. In Part 1 today, Vic and I discuss the science, exploring what infrared is, how infrared saunas differ from traditional saunas, and what it actually feels like to sit in one. We also discuss the health benefits of infrared saunas, explain which ones are backed by solid science, and which are still being studied. How to start using an infrared sauna: Start slowly, with lower heat   Pay attention to how your body responds and adjust the heat intensity accordingly. If you don't sweat easily, build up gradually and give your body time to develop that response Work toward using the sauna two to three times a week, and eventually three to four times a week  Bio:  Vic Riffel is a central figure on the Partner Team at Sunlighten, a leading producer of infrared saunas. Deeply connected to health and wellness, Vic leads initiatives that widen access to infrared therapy and facilitate collaborations with top wellness experts. These partnerships highlight the significant health benefits of infrared therapy and foster a holistic approach to wellness, delivering expert insights directly to consumers. Beyond work, Vic is dedicated to supporting generational health changes, actively championing projects as board chair of Small Changes Big Shifts to promote whole-person health. In this episode: Why an infrared sauna heats the body differently from a traditional sauna The different infrared wavelengths and what each one does for the body How infrared saunas can provide results similar to a passive cardio workout How infrared sauna use can help reduce inflammation and improve circulation Why consistency matters more than heat intensity when using a sauna What to look for when choosing an i...

265: Bioidentical vs Synthetic Hormones, Breast Cancer Truth, and the Four Diseases of Aging, Season 7 Premiere with Dr. Stephanie Gray

34 min

Welcome to the first episode of Season 7 of the Your Longevity Blueprint podcast!  One week from today, on Tuesday, September 29th, my third book, Your Hormone Blueprint: Optimizing Vitality and Longevity Through Integrative and Functional Medicine, is coming out.  Stay tuned as I talk about my book, share the argument at its heart, and walk you through what I truly want every woman and every man to understand about their bodies. How to build a strong foundation before considering HRT: Start with good nutrition — Make sure you’re getting the vitamins, minerals, and omega-3s your body needs to use hormones effectively.  Keep your bowels regular — Regular elimination helps your body clear hormones it no longer needs.  Support healthy liver function — Consider factors such as alcohol, medications, and environmental toxins that can place an additional burden on the liver.  Bio: Stephanie Gray Stephanie Gray, DNP, MS, ARNP, AGNP-C, ABAAHP, FAARFM, is a functional medicine provider who helps men and women build sustainable, optimal health and longevity.  A nurse practitioner since 2009, Dr. Gray completed her doctorate focusing on estrogen metabolism from the University of Iowa in 2011 and holds a Master's in Metabolic Nutritional Medicine from the University of South Florida's Medical School. Dr. Gray is one of the Midwest's most credentialed female healthcare providers. She completed an Advanced Fellowship in Anti-Aging, Regenerative, and Functional Medicine in 2013 and became Iowa's first BioTe certified provider—now the state's only platinum provider with over 10,000 pellet placements. She is also certified as a SIBO doctor-approved practitioner, mold-literate provider, and ReCODE 2.0 practitioner for cognitive decline prevention. An Amazon best-selling author, Dr. Gray wrote Your Longevity Blueprint and Your Fertility Blueprint, and hosts the Your Longevity Blueprint podcast. She co-founded Your Longevity Blueprint Nutraceuticals with her husband, Eric....

Greatest Hits: The Device That's Disrupting Stress: A Deep Dive with Pulsetto's Founder Part 2

32 min

I’m excited to have Povilas Sabaliauskas, the CEO of Pulsetto, joining me for Part 2 of a two-part series. In Part 1, Povilas explained what the vagus nerve is and how it acts as a necessary mental toothbrush for us. In Part 2 today, he discusses the Pulsetto device itself, the different models, and how it helps to boost hormones, reduce stress, and improve sleep.  Stay tuned until the end, where he offers a discount code so you can try the Pulsetto out for yourself. How to Maximize the Benefits of the Pulsetto  Use it twice daily  Use it consistently, as the benefits increase over time Do a session before bed for better sleep  Monitor your HRV, stress, and sleep with a wearable device to track your progress Bio: Povilas Sabaliauskas Povilas Sabaliauskas is the co-founder and CEO of Pulsetto, one of the fastest-growing wellness tech companies in the world.  A leader in non-invasive neuromodulation, Pulsetto is redefining how we approach stress, sleep, and recovery — through wearable vagus nerve stimulation backed by science and loved by high-performers around the globe.  With a background in tech and performance coaching, Povilas has become a passionate advocate for making cutting-edge wellness tools accessible to everyone — not just elite athletes or clinical patients.  Under his leadership, Pulsetto has partnered with leading researchers, completed clinical trials, and grown to over 100,000 users across Europe and the U.S. Povilas brings a unique mix of business strategy, biohacking curiosity, and real-world stress recovery insights — making him a fresh voice in the growing world of neuromodulation and mental resilience. In this episode: How 30 days of consistent Pulsetto use can reduce cortisol levels by almost 50% First-time Pulsetto users often report deeper sleep and vivid dreams How athletes use the Pulsetto to reduce pre-event stress and support their recovery Early data suggest that the Pulsetto can reduce inflammation and lower blo...

Greatest Hits: The Device That's Disrupting Stress: A Deep Dive with Pulsetto's Founder Part 1

28 min

I’m excited to have Povilas Sabaliauskas, the CEO of Pulsetto, joining me for a two-part series. I truly believe that the Pulsetto is the best vagus nerve stimulator on the market. Today, in Part 1, Povilas explains what the vagus nerve is and how it acts as a necessary mental toothbrush for us. The Benefits of Vagus Nerve Stimulation Helps the body shift from fight-or-flight to relaxation Enhances sleep quality and supports faster recovery Builds long-term stress resilience  Calms the nervous system and promotes mental well-being  Bio: Povilas Sabaliauskas Povilas Sabaliauskas is the co-founder and CEO of Pulsetto, one of the fastest-growing wellness tech companies in the world.  A leader in non-invasive neuromodulation, Pulsetto is redefining how we approach stress, sleep, and recovery — through wearable vagus nerve stimulation backed by science and loved by high-performers around the globe.  With a background in tech and performance coaching, Povilas has become a passionate advocate for making cutting-edge wellness tools accessible to everyone — not just elite athletes or clinical patients.  Under his leadership, Pulsetto has partnered with leading researchers, completed clinical trials, and grown to over 100,000 users across Europe and the U.S. Povilas brings a unique mix of business strategy, biohacking curiosity, and real-world stress recovery insights — making him a fresh voice in the growing world of neuromodulation and mental resilience. In this episode: Why the vagus nerve is called the highway to health  How the vagus nerve controls the body’s ability to switch between stress and relaxation How electrical stimulation can help the body to switch from fight-or-flight to rest-and-digest  How vagus nerve stimulation boosts stress resilience, sleep quality, and recovery How daily practices can train your body to handle stress more effectively How the Pulsetto device acts like a mental toothbrush to reset the brain Links and Resourc...

Greatest Hits: Keto Green Approach to Hormones with Dr. Anna Cabeca

48 min

Did you know that raising your love hormone, also known as oxytocin, is a key way to improve your health, hormones, and longevity? The Girlfriend Doctor, Dr. Anna Cabeca, joins me to talk about happy hormones, sexual health, and her Keto-Green way of living. How to Increase Your Oxytocin Practice Gratitude Journaling Make Time for Laughter and Play Have Great Sex Enjoy Time with Your Friends Do Any Activity that Brings you Joy  About Dr. Anna Cabeca: ⁠Dr. Anna Cabecca⁠ is The Girlfriend Doctor. She is a triple-board certified, Emory University trained, OB/GYN.  She speaks from experience. She has risen from her own ashes of personal tragedy that spiraled into depression from not one but two rounds of menopause, weight gain, hair loss, and many other debilitating symptoms.  Her journey led her around the world to learn about true health and natural healing.  Dr. Anna came away empowered with the knowledge that modern medical training and research, combined with time-tested wisdom and remedies, will yield indisputable results. Dr. Anna is the author of two best-selling books: The Hormone Fix, a groundbreaking holistic lifestyle program for menopausal women, and Keto-Green 16, a comprehensive nutritional plan to staying healthy and slim, at any age. She has also spent years developing and perfecting a complete suite of life-changing products and programs.  Everything Dr. Anna develops is part of her own daily routine, based on her exhaustive research, and her never-ending quest to find solutions that help women reclaim their vibrancy, sexuality, health, and happiness. In This Episode The impact of stress on our hormones [8:45] How to increase your oxytocin [13:30] How gut health impacts our hormones [17:45] What Julva is for and who should use it [24:30] How the KetoGreen diet plan helps balance hormones [29:00] The importance of practicing gratitude [33:00] Links & Resources Support the launch by purchasing your copy on September 29t...

Greatest Hits: Gut Aging Connection Dr. Vincent Pedre

55 min

Your gut health has a direct impact on your other long-term health conditions, including your mental health! I’m joined by gut health specialist, Dr. Vincent Pedre, to talk about how you can improve your gut health in 10 easy steps. We also talk about the future of mental health treatment, why you need to stimulate your vagus nerve, and what happens when you live in a multigenerational environment. Easy Things to Do Today to Start Improving Your Gut Health Reduce your stress levels by breathing better Meditate regularly Eat more fermented foods - but introduce them slowly Increase your fiber intake Eat more broth  Take L-Glutamine  About Dr. Vincent Pedre ⁠Dr. Vincent Pedre⁠ is the Medical Director of Pedre Integrative Health and Founder of Dr. Pedre Wellness, nutraceutical consultant for NatureMD and Orthomolecular Products, CEO of Happy Gut Life LLC, and a Functional Medicine-Certified Practitioner in private practice in New York City since 2004.  He believes the gut is the gateway to excellent wellness. As the bestselling author of “HAPPY GUT®️—The Cleansing Program To Help You Lose Weight, Gain Energy and Eliminate Pain,” featuring his proprietary ‘blueprint’ for healing the gut, the Gut C.A.R.E.®️ Program—he has helped thousands around the world resolve their gut-related health issues.  In This Episode: The differences between leaky gut, SIBO, and yeast overgrowth [11:00] How leaky gut impacts chronic illness [16:15] What you need to know about the microbiome and aging [21:15] The benefits of living in a multigenerational household [27:00] The impact of intermittent fasting on gut health and longevity [28:45] How improving your gut health can improve your mental health [34:45] What the future of mental health treatment might look like [40:00] What happens when you meditate [42:15] Links & Resources Support the launch by purchasing your copy on September 29th! Available at ⁠YourLongevityBlueprint.com⁠, with local copies coming...

Greatest Hits: How a Healthy Microbiome Impacts Longevity Part 2, with Kiran Krishnan

44 min

Kiran Krishnan, the Founder of Microbiome Labs, joins me again today for Part 2 of the two-part series on how a healthy microbiome impacts longevity.  In Part 1, Kiran provides in-depth examples of why gut health translates into full-body health. He unpacks what spore-based probiotics are and where they come from, and he shares about psycho-biotics for mental health. If you have not yet listened to Part 1, I urge you to go back and listen to it first.  Today, in Part 2, Kiran talks about SIBO and explains what ghost or post-biotics are and how the FODMATE enzyme works. He also talks about immunoglobulins and probiotics for dogs.  Conditions tied to H Pylori Autoimmunity Infertility Reflux disease Gastritis Gastroparesis Gastroesophageal and gastric cancers  About Kiran Krishnan: Kiran Krishnan is trained as a research microbiologist. He left academic research to help bridge the translational gap between research and commercial innovation. He has held leadership roles in international health and wellness companies. He has also founded and scaled research and technology development companies including, most recently, Microbiome Labs, the pre-eminent microbiome therapeutics company in the US integrative medicine market.  Kiran has published numerous studies in peer-reviewed scientific journals and holds international patents in his name. Kiran is a frequent lecturer at nutritional and medical conferences and is a sought-after expert on the human microbiome for health programs.  Kiran is currently the General Manager of Novozymes OneHealth North America and is a science advisor to 5 other companies in this market.  In this episode: How to recover your gut after taking a course of antibiotics. (39:44) Who should not take the Megaspore product? (44:37) Why is it essential for SIBO people to have spore-based probiotics? (45:05) How SIBO impacts liver function. (47:53) How SIBO impacts the anti-microbial protection of the gut. (50:05) How le...

Greatest Hits: How a Healthy Microbiome Impacts Longevity Part 1 with Kiran Krishnan

41 min

Kiran Krishnan, the Founder of Microbiome Labs, joins me today for the first part of a two-part series on how a healthy microbiome impacts longevity. Kiran is a pure genius and unpacks a lot in this series!  Today, in Part 1, he provides in-depth examples of why gut health translates into full-body health. He gets into what spore-based probiotics are and where they come from, and he also shares about psycho-biotics for mental health. Ways in which spores change the terrain in the gut: They modulate the immune response against other microbes They produce compounds that target certain organisms and modulate certain aspects of the immune response They increase the monitoring, scope, and understanding of the microbial environment for your intestinal lining cells and immune cells  They directly impact the presence of pathogens  About Kiran Krishnan: Kiran Krishnan is trained as a research microbiologist. He left academic research to help bridge the translational gap between research and commercial innovation. He has held leadership roles in international health and wellness companies. He has also founded and scaled research and technology development companies including, most recently, Microbiome Labs, the preeminent microbiome therapeutics company in the US integrative medicine market.  Kiran has published numerous studies in peer-reviewed scientific journals and holds international patents in his name. Kiran is a frequent lecturer at nutritional and medical conferences and is a sought-after expert on the human microbiome for health programs.  Kiran is currently the General Manager of Novozymes OneHealth North America and is a science advisor to 5 other companies in this market.  In this episode: Why does your gut health matter? (4:36) The connection between the gut, the brain, and the immune system. (6:27) Kiran exposes some of the myths surrounding traditional probiotics. (13:07) How the majority of conventional probiotic strains amplify the in...

Greatest Hits: Healing is Possible Part 2 with Dr. Jill Carnahan

33 min

Dr. Jill Carnahan joins me today for Part 2 of our gem-packed two-part series. In this episode, she expands on her story and discusses the importance of a flow state and staying curious. We also talk about all things related to biotoxin illness. If you have not yet listened to Part 1, I suggest you go back and listen to it to hear the first part of her story.   How to detoxify your body after mold exposure: Increase your glutathione production by taking it, doing liposomal, or with an IV to help your liver dump the toxins into the bile and excrete them Use clay, charcoal, chlorella, probiotics like Saccharomyces, or N-acetylcysteine to bind the toxins Use prescription binders to assist in getting the toxins out of the body Dr. Jill Carnahan's Bio: Dr. Jill Carnahan is a board-certified Integrative Holistic Medicine specialist known as Your Functional Medicine Expert®️ and often referred to as the "Sherlock Holmes of Medicine," for solving the case of the most well-known medical mysteries.  Utilizing state-of-the-art lab testing and biochemical analysis, she helps each patient identify the root cause of their illness by identifying nutritional or metabolic imbalances that may be contributing to their symptoms. Dr. Jill uses nutritional protocols and supplements, lifestyle changes, and medication to increase the patient's level of function and always seeks the gentlest and least invasive ways to restore health and optimize healing.  She has also sustained a 5+ year waiting list as the Medical Director of Flatiron Functional Medicine, a widely sought-after practice. As a survivor of breast cancer, Crohn’s disease, and toxic mold illness, Dr. Jill brings a unique perspective to treating a variety of complex and chronic illnesses and has traveled the world sharing her knowledge of hope, health, and healing live on stage as well as through newsletters, articles, books, podcasts, and social media. Her memoir, Unexpected, is out now which is the highlight of our...

Greatest Hits: Healing is Possible Part 1 with Dr. Jill Carnahan

32 min

You are in for a real treat today! I have looked up to Dr. Jill Carnahan for years, and now she is with me for a gem-packed two-part series! In these 2 parts, she dives into ways to build resilience, overcome autoimmunity, cancer, and biotoxin illness, and explains how to use flow states for optimal health and performance. Common symptoms of IBS  Heartburn Reflux Indigestion Diarrhea Gas Bloating Dr. Jill Carnahan's Bio: Dr. Jill Carnahan is a board-certified Integrative Holistic Medicine specialist known as Your Functional Medicine Expert®️ and often referred to as the "Sherlock Holmes of Medicine," for solving the case of the most well-known medical mysteries.  Utilizing state-of-the-art lab testing and biochemical analysis, she helps each patient identify the root cause of their illness by identifying nutritional or metabolic imbalances that may be contributing to their symptoms. Dr. Jill uses nutritional protocols and supplements, lifestyle changes, and medication to increase the patient's level of function and always seeks the gentlest and least invasive ways to restore health and optimize healing.  She has also sustained a 5+ year waiting list as the Medical Director of Flatiron Functional Medicine, a widely sought-after practice. As a survivor of breast cancer, Crohn’s disease, and toxic mold illness, Dr. Jill brings a unique perspective to treating a variety of complex and chronic illnesses and has traveled the world sharing her knowledge of hope, health, and healing live on stage as well as through newsletters, articles, books, podcasts, and social media. Her memoir, Unexpected, is out now which is the highlight of our interview today. In this episode: Dr. Carnahan shares her profound experience of overcoming fear while rock climbing (3:11) Dr. Carnahan gives her definition of functional medicine (9:28) Dr. Carnahan shares her take on how gut health relates to full-body health (11:49) Symptoms you might experience from an autoimmu...

Greatest Hits: Healing from Autoimmune Disease Part 2

35 min

Local doctor Dr. Terry Wahls, is back on the show again. She joins us to share her recent trials in a two-part series. In Part 1 last week, she told her miraculous story and shared her top dietary and lifestyle approaches for autoimmune conditions. Today, in Part 2, she shares more about her current trials, also explaining how she lives her life to maintain her high-functioning health. Please listen to Part 1 first if you have not done so already. How to create a better environment to slow down and stabilize a progressive autoimmune disease: Improve your self-care Improve your nutrition Exercise more Meditate Get enough good sleep Dr. Terry Wahls's Bio: Dr. Terry Wahls is an Institute for Functional Medicine Certified Practitioner and conducts clinical research using functional medicine principles in the setting of multiple sclerosis.  In 2018, she was awarded the Institute for Functional Medicine’s Linus Pauling Award for her contributions in research, clinical care, and patient advocacy.  Dr.Wahls has secondary progressive multiple sclerosis, which confined her to a tilt-recline wheelchair for four years.  Yet Dr.Wahls restored her health using a diet and lifestyle program she designed specifically for her brain, and now pedals her bike to work each day.  She is the author of The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine, The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles (paperback), and the cookbook The Wahls Protocol Cooking for Life: The Revolutionary Modern Paleo Plan to Treat All Chronic Autoimmune Conditions. In this episode: Dr.Wahls explains more about her first clinical trial (1:22) How aging accelerates after the age of forty (7:56) How eggs often show up as problematic for those with food sensitivities (8:38) The supplements Dr.Wahls believes are most important (9:49) Dr.Wahls discusses her latest clinical trial (12:27) The...

Greatest Hits: Healing from Autoimmune Disease Part 1

30 min

Local doctor Dr. Terry Wahls is back on the show. This time, she joins us to share her recent clinical trials in a two-part series.  Today, in Part 1, she shares her miraculous story, and we discuss dietary and lifestyle approaches for autoimmune conditions. Next week, in Part 2, she will share more about her clinical trials and explain how she lives her life currently, maintaining her high-functioning health. Foods necessary for overcoming autoimmune conditions: Leafy green vegetables, like spinach, Swiss chard, kale, and collards Deeply colored fruits and vegetables, like carrots, beets, and berries Sulfur-rich foods, including the cabbage family and mushrooms Protein sources, like meat, fish, and poultry (Or beans, legumes, and gluten-free grains like rice or buckwheat for vegetarians) Fermented foods like sauerkraut, kimchi, and kefir Organ meats like liver once a week Dr. Terry Wahls's Bio: Dr. Terry Wahls is an Institute for Functional Medicine Certified Practitioner and conducts clinical research using functional medicine principles in the setting of multiple sclerosis.  In 2018, she was awarded the Institute for Functional Medicine’s Linus Pauling Award for her contributions in research, clinical care, and patient advocacy.  Dr.Wahls has secondary progressive multiple sclerosis, which confined her to a tilt-recline wheelchair for four years.  Yet Dr.Wahls restored her health using a diet and lifestyle program she designed specifically for her brain, and now pedals her bike to work each day.  She is the author of The Wahls Protocol: How I Beat Progressive MS Using Paleo Principles and Functional Medicine, The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles (paperback), and the cookbook The Wahls Protocol Cooking for Life: The Revolutionary Modern Paleo Plan to Treat All Chronic Autoimmune Conditions. In this episode: How electrical stimulation therapy allowed Dr.Wahls to feel great des...

Greatest Hits: C60 Purple Power with Ken Swartz

52 min

Ken Swartz, aka “Ken the Scientist," joins me today to talk about oxidative stress, mitochondrial efficiency, and Carbon 60, also known as C60. Ways in which oxidative stress can damage the body: Rips holes in cell membranes Prevents proteins from folding properly Damages cellular blueprints (DNA and RNA) Ken Swartz Bio: Ken Swartz, aka “Ken the Scientist,” is the founder and Chief Science Officer of C60 Purple Power, a health and wellness company committed to delivering the highest quality Carbon 60 products available. Ken earned a Master of Science degree from the University of Colorado at Denver and a Bachelor of Science in Economics from Arizona State University. He spent the early part of his career as a secondary school teacher, and he continues to be passionate about helping and educating people. Ken has run several research science laboratories over the course of his career and discovered C60 while developing the MOXY fusion reactor.  During his research, he became aware of the powerful free radical neutralizing properties of C60. He first began using C60 as a radiation protectant while leading a fusion research project. He noticed, after taking C60 for a couple of months, that not only was it protecting him from radiation, but he discovered that his health was also improving. So, he continued taking it.  About eight months after Ken started taking C60, he was at a routine visit with his optometrist and discovered that his *dry Macular Degeneration was gone. His doctor was dumbfounded and told him that in all his years, he had never seen such an improvement.  Due to this healing experience, Ken decided to dedicate himself to the research, study, and production of C60 Buckminster Fullerenes. In 2016, Ken founded C60 Purple Power which offers 99.99% pure sublimated Carbon 60, (never exposed to solvents), delivered in 100% certified organic oils, made in the USA.  Ken believes that “your health is your responsibility” and he is on a mission to he...

Greatest Hits: Castor Oil Packs with Dr. Marisol Teijeiro

1 hr 0 min

Castor oil is an herbal medical treatment that’s been around for centuries but fell out of fashion sometime in the last few decades. I’m joined by Dr. Marisol Teijeiro, the Queen of the Thrones, to talk about why castor oil is making a comeback, all the incredible health benefits, and why she recommends it to all her patients. The three areas castor oil packs help the most with: Stools - helps regulate your bowel movements Sleep - helps you get more restorative sleep Stress - helps reduce your regular stress levels About Dr. Marisol Teijeiro ⁠Dr. Marisol Teijeiro⁠, ND & Queen of the Thrones™️, empowers people to own their throne (yes potty time), purpose, and passion in life. She is the creator of the easy and mess-less Castor Oil Pack used to heal the gut, improve digestion, sleep, and most importantly, your hormone balance.  She teaches all over the world and features on various TV programs including national syndicated NBC Bloom, as well as The Marilyn Denis Show in Canada. She is a published author of “OH SH*T!” the 3 stress-less steps to connect, clear, and calm your digestion.  In This Episode How caster oil packs work Why you should never buy castor oil in plastic How castor oil packs help with detox and improving gut health How to start using castor oil packs How often you should change your castor oil pack What to look for in a castor oil Who can’t use castor oil packs How to use castor oil to promote hair growth Links & Resources Storefront Link: https://lcshop.co/B5EhVS Discount Code: DRSTEPHANIEGRAY ⁠⁠⁠⁠Your Longevity Blueprint: Methyl B Complex – 60 capsules⁠⁠⁠⁠ Use code TURMERIC to get 10% off ⁠⁠⁠⁠⁠TURMERIC Download Your Free Copy of 50 Shades of Poo⁠ ⁠Use Code DRGRAY10 for 10% off Castor Oil Packs at This Link Only⁠ ⁠Find Dr. Marisol Teijeiro Online⁠ Follow Dr. Marisol Teijeiro on ⁠Instagram⁠ | ⁠Facebook⁠ | ⁠YouTube⁠ ⁠Find Your Longevity Blueprint Online⁠ Follow Your Longevity Blueprint on ⁠Instagram⁠ | ⁠Face...

264: Tips Season 6 Top Longevity Tips

13 min

We've reached the end of another incredible season! To wrap up Season Six, I’ve once again combined all the top longevity tips shared by this season’s guests. I am truly grateful to all the experts who generously shared their time and knowledge on the podcast. This season would not have been possible without them. Join me this summer as we revisit some of our greatest hits, and this fall for the launch of my third book, Your Hormone Blueprint, and a fantastic season seven!  The Biggest Top Tips for Functional Health and Longevity: Sleep and Recovery Prioritizing quality sleep and recovery time supports healing, energy production, resilience, and many of the processes that contribute to long-term health and longevity.  Purpose, Mindset, and Meaningful Connections Cultivating purpose, gratitude, emotional well-being, supportive relationships, and a healthy mindset can reduce stress and help create the foundation for a longer, healthier life.  Nutrition, Movement, and Metabolic Health Eating real food, staying physically active, maintaining muscle mass, managing inflammation, and optimizing body composition are fundamental strategies for supporting lifelong health and longevity.  Top Longevity Tip #1: Yvonne Karney (Episode 229) Yvonne Karney believes prioritizing sleep is one of the most important things you can do for healing, recovery, and longevity.  Top Longevity Tip #2: Aimie Apigian (Episode 230) Aimie Apigian encourages people to do their trauma work in a way that helps the body create new experiences rather than reliving old ones.  Top Longevity Tip #3: Andie Crosby (Episode 234) Andie Crosby recommends identifying and reducing the sources of inflammation in your daily life to support long-term health.  Top Longevity Tip #4: Povilas Sabaliauskas (Episode 236) Povilas Sabaliauskas suggests using blackout curtains as a simple and affordable way to improve sleep quality.  Top Longevity Tip #5: Larry & Belinda Wurn (Episode 237) Larry and Belinda...

263: You Are Not Alone: The Story Behind the Hopeful Mama Foundation

43 min

What happens when the future you’ve imagined gets rewritten in a single doctor's appointment? Today, I’m excited to welcome Emily Patel as my guest. Emily is the founder of the Hopeful Mama Foundation. At 25, she was diagnosed with premature ovarian failure after years of misdiagnosis. Today, she's a mom of two through donor egg IVF, and a leading voice in infertility advocacy.  Join us as we explore self-advocacy, community as medicine, and why reproductive health is longevity.  How to advocate for your fertility when your symptoms are dismissed: Write down questions before appointments and bring them into the consultation  If a waiting period is required, ask your provider to explain why   Request earlier or additional testing if your symptoms seem abnormal  Ask about alternatives to standard treatment pathways, including less invasive options  Seek second opinions or an additional evaluation when the answers you receive don’t align with your experience Bio: Emily Patel Emily Patel is the founder of the Hopeful Mama Foundation and a nationally recognized infertility advocate and speaker dedicated to normalizing conversations around infertility, reproductive health, and the emotional realities of family building. At 25, after years of misdiagnoses and unanswered questions, Emily was diagnosed with Premature Ovarian Failure, a life-changing diagnosis that reshaped everything she envisioned for her future. After navigating infertility, a failed adoption, and the emotional complexities of family building, Emily became a mother to two daughters through donor egg IVF. Determined to ensure other women never feel alone in their journey, Emily founded Hopeful Mama to provide connection, education, and financial support for women navigating infertility. Through her work, she has built a national community of support that combines education, emotional care, and financial assistance for individuals navigating infertility. Known for blending vulnerability with e...

262: Your Fertility Blueprint Book Launch Presentation with Dr. Stephanie Gray

32 min

June is World Infertility Awareness Month, a month dedicated to the one in six couples worldwide who are quietly navigating the heartbreak, questions, and uncertainty that go along with the fertility journey. A short while ago, I had the privilege of launching my book, Your Fertility Blueprint. That day, I gave a presentation where I shared everything I wish I had known earlier in my own journey, including the framework that can change how we understand fertility, the hope that often gets lost along the way, and the truth that you are far more than your unexplained infertility diagnosis. I truly believe that something unexplained is simply something uninvestigated. In honour of Infertility Awareness Month, I’m sharing that presentation with you today. Whether you're in the thick of it yourself, supporting someone who is, or you simply want to understand the infertility experience better, this episode is for you. The products I used unknowingly, which poisoned my system with endocrine-disrupting chemicals: Hair straighteners Conventional beauty products Chemical chlorine-laced tampons Bath and Body Works fragranced lotions Plastic water bottles Bio: Stephanie Gray Stephanie Gray, DNP, MS, ARNP, AGNP-C, ABAAHP, FAARFM, is a functional medicine provider who helps men and women build sustainable, optimal health and longevity.  A nurse practitioner since 2009, Dr. Gray completed her doctorate focusing on estrogen metabolism from the University of Iowa in 2011 and holds a Master's in Metabolic Nutritional Medicine from the University of South Florida's Medical School. Dr. Gray is one of the Midwest's most credentialed female healthcare providers. She completed an Advanced Fellowship in Anti-Aging, Regenerative, and Functional Medicine in 2013 and became Iowa's first BioTe certified provider—now the state's only platinum provider with over 10,000 pellet placements. She is also certified as a SIBO doctor-approved practitioner, mold-literate provider, and Re...

261: Why You are Losing Hair and the Breakthrough Treatment That's Bringing it Back - Part 2 with Jason Carpenter

47 min

I’m excited to have Jason Carpenter, a TED (Trans Epidermal Delivery) expert from Alma lasers, joining me today for the second part of a deep dive into hair loss and hair restoration. Jason works closely with physicians, practices, and key opinion leaders to establish and validate clinical protocols and ensure treatments are performed correctly for the best patient outcomes. In Part 1, I give a brief overview of TED as the foundation for today’s conversation. If you missed it, please listen to Part 1 first. How to get the best results from TED hair restoration treatments: • Start treatments as soon as possible to avoid severe hair loss  • Don’t try to over-saturate certain areas during treatment • Avoid stressing your hair with dyes, harsh treatments, sweating, or vigorous washing around treatment time • Develop healthy lifestyle habits to improve your overall health Bio: Jason Carpenter Jason Carpenter is a seasoned executive in the aesthetic industry with more than 25 years of experience supporting innovation, clinical excellence, and market growth. He holds a Bachelor of Science in Biology as well as an MBA, combining strong scientific foundations with strategic business leadership. In his role with Alma Lasers, Jason focuses on helping integrate advanced aesthetic technologies into the North American market. He works closely with physicians, practices, and internal teams to support successful technology adoption and long-term clinical success. A key aspect of his work involves collaborating with Key Opinion Leaders (KOLs) to help establish, validate, and refine standard operating procedures (SOPs) and clinical protocols.  Jason’s approach emphasizes evidence-based practices and consistency, ensuring treatments are performed correctly to achieve optimal clinical outcomes and patient satisfaction. His deep industry knowledge and collaborative leadership make him a trusted resource within the aesthetic community. In this episode: How wellness practition...

260: Why You are Losing Hair and the Breakthrough Treatment That's Bringing it Back Part 1 with Stephanie Gray

17 min

Welcome to a two-part series on hair loss. Hair loss is often a sign that something in the body is out of balance, whether it’s a nutritional deficiency, hormone imbalance, gut dysfunction, chronic stress, or toxic exposure. Hair restoration is all about identifying the root cause and then optimizing your health from the inside out. Today, in Part 1, I explain why hair loss happens and how to test for it. I also clarify what a personalized treatment plan should look like and introduce the TED treatment (Trans Epidermal Delivery), which has shown remarkable results at our clinic. In Part 2, Jason Carpenter, a TED device expert from Alma Lasers with over 25 years of experience in the aesthetic industry, joins me to explore the science and clinical data, highlight who would be a good candidate, and explain the results you can expect. So, if you or someone you know is experiencing thinning hair, this series will offer you hope by providing clear answers and offering practical direction. How to identify the root causes of hair loss Get comprehensively tested instead of guessing what’s driving the hair loss  Check your thyroid function with a full panel, not just basic markers  Measure your iron stores (ferritin), not just standard iron levels  Assess any nutrient deficiencies linked to hair growth  Screen for hidden contributors like gut issues or toxic exposures Bio: Stephanie Gray Stephanie Gray, DNP, MS, ARNP, AGNP-C, ABAAHP, FAARFM, is a functional medicine provider who helps men and women build sustainable, optimal health and longevity.  A nurse practitioner since 2009, Dr. Gray completed her doctorate focusing on estrogen metabolism from the University of Iowa in 2011 and holds a Master's in Metabolic Nutritional Medicine from the University of South Florida's Medical School. Dr. Gray is one of the Midwest's most credentialed female healthcare providers. She completed an Advanced Fellowship in Anti-Aging, Regenerative, and Functional Medicine in...

259: Test, Don't Guess: The Labs and Supplements Every Woman Needs

21 min

Did you know that the birth control pill can deplete B vitamins? And that coffee, alcohol, and antacids can drain the nutrients your body needs for hormone production, quality sleep, and bone health? Most women I see in my clinic unknowingly lack key nutrients. So, in this episode, I break down which lab tests and supplements are most effective for restoring nutrient balance and supporting long-term health and vitality. Magnesium: deficiency signs, dosing, and supplement forms Muscle cramps, headaches, anxiety, and trouble sleeping could all be linked to low magnesium  Constipation and restless legs often improve when magnesium levels are supported  Chronic stress could increase your body’s magnesium needs  Loose stools can be a sign that your magnesium dose is too high  You can take different forms of magnesium for sleep, anxiety, or muscle support Bio: Stephanie Gray Stephanie Gray, DNP, MS, ARNP, AGNP-C, ABAAHP, FAARFM, is a functional medicine provider who helps men and women build sustainable, optimal health and longevity.  A nurse practitioner since 2009, Dr. Gray completed her doctorate focusing on estrogen metabolism from the University of Iowa in 2011 and holds a Master's in Metabolic Nutritional Medicine from the University of South Florida's Medical School. Dr. Gray is one of the Midwest's most credentialed female healthcare providers. She completed an Advanced Fellowship in Anti-Aging, Regenerative, and Functional Medicine in 2013 and became Iowa's first BioTe certified provider—now the state's only platinum provider with over 10,000 pellet placements. She is also certified as a SIBO doctor-approved practitioner, mold-literate provider, and ReCODE 2.0 practitioner for cognitive decline prevention. An Amazon best-selling author, Dr. Gray wrote Your Longevity Blueprint and Your Fertility Blueprint, and hosts the Your Longevity Blueprint podcast. She co-founded Your Longevity Blueprint Nutraceuticals with her husband, Eric. After her own te...

258: The Rainbow Prescription: How Food Colors Heal Your Body – Stephanie Gray

16 min

Would you believe that the most powerful medicine cabinet in your house is in your refrigerator, not your bathroom? The prescription is ridiculously simple: Your plate should look like a rainbow. Eating the rainbow is not just another wellness trend. Stay tuned to learn why food color matters, and what each hue does for your body. Some simple tips for “eating the rainbow”: Add more colorful foods to the meals you already enjoy Use simple add-ins that don’t noticeably change the taste (e.g., spinach in smoothies) Aim to include all five color groups across your day, but not necessarily in every meal Keep frozen fruits and vegetables on hand as a backup option  Bio: Stephanie Gray Stephanie Gray, DNP, MS, ARNP, AGNP-C, ABAAHP, FAARFM, is a functional medicine provider who helps men and women build sustainable, optimal health and longevity.  A nurse practitioner since 2009, Dr. Gray completed her doctorate focusing on estrogen metabolism from the University of Iowa in 2011 and holds a Master's in Metabolic Nutritional Medicine from the University of South Florida's Medical School. Dr. Gray is one of the Midwest's most credentialed female healthcare providers. She completed an Advanced Fellowship in Anti-Aging, Regenerative, and Functional Medicine in 2013 and became Iowa's first BioTe certified provider—now the state's only platinum provider with over 10,000 pellet placements. She is also certified as a SIBO doctor-approved practitioner, mold-literate provider, and ReCODE 2.0 practitioner for cognitive decline prevention. An Amazon best-selling author, Dr. Gray wrote Your Longevity Blueprint and Your Fertility Blueprint, and hosts the Your Longevity Blueprint podcast. She co-founded Your Longevity Blueprint Nutraceuticals with her husband, Eric. After her own ten-year fertility journey, she now specializes in helping couples optimize reproductive health through functional medicine. Having lost her grandmother to vascular dementia, she is personally comm...

257: Hormones, Longevity, Faith & the Perimenopause Reset with Dr. Jenny Pfleghaar - Part 2

31 min

I’m excited to have Dr. Jen Pfleghaar with me today for Part 2 of a two-part series on perimenopause, hormones, stress-cycle syncing, and faith. If you find this series helpful, please share it with another woman in your life who needs to hear it. Tips for Supporting Your Hormones during Perimenopause Focus on reducing stress Improve your gut health   Prioritise sleep   Do strength training and consume sufficient protein to build muscle Bio:  Dr. Jen Pfleghaar is a double board-certified physician in Emergency and Integrative Medicine. Through her practice, Healthy by Dr. Jen, she provides virtual care and shares education as @integrativedrmom.  She lives on a mini farm in Tennessee with her husband and four children. She loves cheering at her kids’ games, lifting weights, reading Scripture, and tending to her chickens. Her newest book, an international bestseller, The Perimenopause Reset, was written on a mission to change the health of 500,000 women navigating perimenopause—empowering them with faith-based, science-backed strategies to reclaim their energy, clarity, and joy. In this episode: Why is the timing important when interpreting hormone test results? Why standard lab results can look normal even when symptoms are present How newer testing tools track hormone patterns across the cycle rather than looking at a single snapshot in time What drives perimenopause symptoms beyond hormones? The key role gut health plays in how the body processes and eliminates hormones  Why hormone treatment must be adjusted to each woman’s individual needs Additional tools that are sometimes used alongside hormone-focused care when symptoms persist Links and Resources: Guest Social Media Links: ⁠Healthy By Dr. Jen (Website)⁠ ⁠Healthy By Dr. Jen Perimenopause 101⁠ ⁠IntegrativeDrMom on YouTube⁠ ⁠IntegrativeDrMom on Instagram⁠ ⁠IntegrativeDrMom on Facebook⁠ ⁠Dr. Jen on X (@integrativedrma)⁠ ⁠Dr. Jen on TikTok (@integrativedrjen)⁠ ⁠Dr. Jen Pflegh...

256: Hormones, Longevity, Faith & the Perimenopause Reset with Dr. Jenny Pfleghaar - Part 1

38 min

I’m excited to have Dr. Jen Pfleghaar with me for a two-part series on perimenopause, hormones, stress-cycle syncing, and faith. Stay tuned for Part 1! How to work with your hormones instead of fighting them Work with your cycle: you’re more resilient to stress in the follicular phase, and need more calm and recovery in the luteal phase  Eat with your cycle: fasting, low carb, or keto work better in the follicular phase, while the luteal phase needs more calories, healthy fats, protein, and some carbs  Fast at the right time: intermittent fasting or longer fasts are better in the follicular phase, but can trigger a cortisol response in the luteal phase  Train with your cycle: HIIT, heavy lifting, and pushing for PRs fit the follicular phase, while the luteal phase calls for mobility, walking, and less intense training  Pay attention to your body: changes in hunger, energy, and cravings are driven by your hormones, which shift throughout your cycle  Bio:  Dr. Jen Pfleghaar is a double board-certified physician in Emergency and Integrative Medicine. Through her practice, Healthy by Dr. Jen, she provides virtual care and shares education as @integrativedrmom.  She lives on a mini farm in Tennessee with her husband and four children. She loves cheering at her kids’ games, lifting weights, reading Scripture, and tending to her chickens. Her newest book, an international bestseller, The Perimenopause Reset, was written on a mission to change the health of 500,000 women navigating perimenopause—empowering them with faith-based, science-backed strategies to reclaim their energy, clarity, and joy. In this episode: How inconsistent practices and “wild west” hormone information lead to confusion about hormone therapy  How conventional care often focuses on managing symptoms rather than identifying root causes Why it’s essential to address the root causes of autoimmune conditions How early perimenopause symptoms are often overlooked in conventional medic...

255: Red Light Therapy: Hype, Hope, or Healing with Dr. Stephanie Gray

18 min

Is red light therapy real- or just hype? More and more people are questioning whether it actually does anything, or if it’s just another wellness trend that will quietly fade away over the next 18 months. In today’s solo episode, I explore the science behind red light therapy, explain what we use in our clinic and why, and walk you through what a typical session looks like, highlighting who should avoid this therapy. How to use red light therapy more effectively Focus on consistency over quick wins as results build gradually with repeated sessions  Choose clinically validated devices rather than low-powered consumer versions  Expose as much skin as possible to allow the light to reach the targeted tissues  Use proper eye protection for every session  Be upfront about your current medications and health history to allow proper screening Bio: Stephanie Gray Stephanie Gray, DNP, MS, ARNP, AGNP-C, ABAAHP, FAARFM, is a functional medicine provider who helps men and women build sustainable, optimal health and longevity.  A nurse practitioner since 2009, Dr. Gray completed her doctorate focusing on estrogen metabolism from the University of Iowa in 2011 and holds a Master's in Metabolic Nutritional Medicine from the University of South Florida's Medical School. Dr. Gray is one of the Midwest's most credentialed female healthcare providers. She completed an Advanced Fellowship in Anti-Aging, Regenerative, and Functional Medicine in 2013 and became Iowa's first BioTe certified provider—now the state's only platinum provider with over 10,000 pellet placements. She is also certified as a SIBO doctor-approved practitioner, mold-literate provider, and ReCODE 2.0 practitioner for cognitive decline prevention. An Amazon best-selling author, Dr. Gray wrote Your Longevity Blueprint and Your Fertility Blueprint, and hosts the Your Longevity Blueprint podcast. She co-founded Your Longevity Blueprint Nutraceuticals with her husband, Eric. After her own ten-year fertil...

254: Hidden in the Walls: What Builders Get Wrong, the Mold It Leaves Behind, and the Autoimmune Fallout with Dr. Peter Osborne

48 min

I’m excited to welcome Dr. Peter Osborne for the second part of a two-part series. Last week, we explored the truth about grains. Today, in Part Two, we tackle something more hidden and potentially far more devastating. Dr. Osborne has been working on a documentary called Mold Jacked, where he reveals how mold can steal your health, your hope, and your wealth, as well as common building mistakes that make it all too easy for these problems to take hold. How to reduce your exposure to mold in your home Track humidity levels in each room to catch problems before they escalate  Keep indoor humidity consistently below the danger  Investigate sudden or unusual humidity changes   Bio: Dr. Peter Osborne Dr. Peter Osborne is one of the world’s most sought-after alternative and nutritional experts. He is the founder of the Gluten-Free Society, the world’s #1 resource for all things gluten. In addition, he is the author of the bestselling book, No Grain No Pain, published by Touchstone (aka Simon & Schuster). He has been featured in or on Fox News, CBS, PBS, New York Post, US News, Muscle & Fitness Hers, The Journal of Gluten Sensitivity, and many other nationally recognized publications. And most recently, he has been working on a special project, a mold documentary called Mold Jacked. In this episode: How mold can outcompete gluten in driving symptoms Why mold illness is far more complex than a simple allergy Three ways in which mold can affect the body, and why most people only hear about allergies How invisible toxins in the air can affect your body  Why some people suddenly react to everything after mold exposure The connection between mold, immune dysfunction, and gut disruption Why some homes look perfectly clean, but still make people sick Common construction mistakes that can set the stage for mold problems Links and Resources: Guest Social Media Links: Instagram YouTube Mold Jacked Gluten Free Society Relative Links for This Show:...

253: The Grain Illusion: How Your "Healthy" Breakfast Could Be Quietly Destroying Your Health

43 min

I’m excited to welcome Dr. Peter Osborne for a two-part series. Most of us grew up hearing that whole grains are good for us. But what if that's wrong?  Today, in Part One, Dr. Osborne breaks down how his book, No Grain No Pain, challenges almost everything we've been told about healthy eating. He clarifies what grains are actually doing inside our body, and why he believes they're foundational to many chronic illnesses. Tips to reduce immune reactions from grains and gluten Track your reactions and consider eliminating all grains if your symptoms persist on a standard gluten-free diet Limit your use of medications that erode the gut lining Address nutrient deficiencies and chemical exposure  Change your diet and lifestyle instead of relying on medications Bio: Dr. Peter Osborne Dr. Peter Osborne is one of the most sought-after alternative and nutritional experts in the world. He is the founder of the Gluten-Free Society, the world’s #1 resource for all things gluten. In addition, he is the author of the bestselling book, No Grain No Pain, published by Touchstone (aka Simon & Schuster). He has been featured in or on Fox News, CBS, PBS, New York Post, US News, Muscle & Fitness Hers, The Journal of Gluten Sensitivity, and many other nationally recognized publications. And most recently, he has been working on a special project- a mold documentary called Mold Jacked. In this episode: Why gluten is far more complex than most people realize How standard gluten tests can fail to detect many reactions Some common gluten-free dietary mistakes Why only removing wheat may not resolve ongoing inflammation How grains other than wheat can still drive an immune response Four main triggers, apart from gluten, that contribute to autoimmune conditions How a breached gut barrier causes hypersensitized immune responses Why certain symptoms may take decades to appear despite ongoing damage Links and Resources: Use code HEALGUT to get 10% off ⁠GI Support...

252: What's Really in Your Pantry? Understanding Seed Oils

25 min

Today, we’re diving into one of the most heated debates in functional medicine right now. We’re talking about the vegetable and seed oils that you likely have in your kitchen cabinet. Your grandmother cooked with them, and the American Heart Association has promoted them as “heart-healthy” for decades. Yet some experts are now saying that they are slowly poisoning an entire generation. Practical tips for reducing your seed oil consumption:  Replace your cooking oil with a more stable alternative Check the labels on everyday foods for seed oils Cut back on processed foods  Be mindful when eating out Don’t aim for perfection—focus on reducing the main sources first Bio: Stephanie Gray Stephanie Gray, DNP, MS, ARNP, AGNP-C, ABAAHP, FAARFM, is a functional medicine provider who helps men and women build sustainable, optimal health and longevity.  A nurse practitioner since 2009, Dr. Gray completed her doctorate focusing on estrogen metabolism from the University of Iowa in 2011 and holds a Master's in Metabolic Nutritional Medicine from the University of South Florida's Medical School. Dr. Gray is one of the Midwest's most credentialed female healthcare providers. She completed an Advanced Fellowship in Anti-Aging, Regenerative, and Functional Medicine in 2013 and became Iowa's first BioTe certified provider—now the state's only platinum provider with over 10,000 pellet placements. She is also certified as a SIBO doctor-approved practitioner, mold-literate provider, and ReCODE 2.0 practitioner for cognitive decline prevention. An Amazon best-selling author, Dr. Gray wrote Your Longevity Blueprint and Your Fertility Blueprint, and hosts the Your Longevity Blueprint podcast. She co-founded Your Longevity Blueprint Nutraceuticals with her husband, Eric. After her own ten-year fertility journey, she now specializes in helping couples optimize reproductive health through functional medicine. Having lost her grandmother to vascular dementia, she is personally...

251: Why You're Still Sick: Mold Toxicity & Lyme Disease Part II with Dr. Neil Nathan

27 min

Today, I’m excited to share Part 2 of my conversation with Dr. Neil Nathan.  In Part 1, we covered mold toxicity in depth, which set the stage for today's discussion. In this episode, we discuss Lyme disease, clarifying why it is challenging to diagnose and highlighting herbal protocols that can be helpful. Dr. Nathan also offers his recommendations for patients who have been struggling for years without finding a solution. How to treat Lyme disease without worsening herxheimer reactions: Reduce treatment doses if symptoms worsen instead of pushing through the discomfort Avoid killing the bacteria faster than your body can process the released toxins  Start with extremely small treatment doses if you are highly sensitive Recognize that even tiny amounts of treatment can still move your recovery forward Focus on steady, tolerable progress rather than aggressive treatment strategies Bio: Dr. Neil Nathan Neil Nathan, MD, has been practicing medicine for over 50 years, and has been Board Certified in Family Practice and Pain Management, and is a Founding Diplomate of the American Board of Integrative Holistic Medicine and a Founding Diplomate of ISEAI.  He has written several books, including Healing is Possible: New Hope for Chronic Fatigue, Fibromyalgia, Persistent Pain, and Other Chronic Illnesses and On Hope and Healing: For Those Who Have Fallen Through the Medical Cracks.  He has hosted an internationally syndicated radio program/podcast on Voice America called The Cutting Edge of Health and Wellness Today. He has been working to bring an awareness that mold toxicity is a major contributing factor for patients with chronic illness and lectures internationally on this subject which led to the publication of his ebook, Mold and Mycotoxins: Current Evaluation and Treatment, 2016, (now updated to 2022), and then to his best-selling book Toxic: Heal Your Body from Mold Toxicity, Lyme Disease, Multiple Chemical Sensitivities and Chronic Environmental Ill...

250: Why You're Still Sick: Mold Toxicity & Lyme Disease Part I with Dr. Neil Nathan

35 min

Have you ever experienced unexplained fatigue, brain fog, chronic pain, or mysterious symptoms no one can figure out? If so, today’s conversation may possibly change everything for you. I am thrilled to have Dr. Neil Nathan join me for a two-part series. Today, in Part 1, we explore mold toxicity, clarify what it is, and explain why it is often overlooked, how to know if it’s affecting you, and most importantly, what you can do about it. How to Effectively Address Mold Toxicity Remove yourself from the moldy environment Use binders to target the specific mycotoxins identified in your body Treat mold colonization in your sinuses or gut if necessary Combine an antifungal treatment with agents to break down any protective biofilms Continue with the treatment until your mold toxin levels have decreased and all your symptoms are resolved Bio: Dr. Neil Nathan Neil Nathan, MD has been practicing medicine for over 50 years, and has been Board Certified in Family Practice and Pain Management and is a Founding Diplomate of the American Board of Integrative Holistic Medicine and a Founding Diplomate of ISEAI.  He has written several books, including Healing is Possible: New Hope for Chronic Fatigue, Fibromyalgia, Persistent Pain, and Other Chronic Illnesses and On Hope and Healing: For Those Who Have Fallen Through the Medical Cracks.  He has hosted an internationally syndicated radio program/podcast on Voice America called The Cutting Edge of Health and Wellness Today. He has been working to bring an awareness that mold toxicity is a major contributing factor for patients with chronic illness and lectures internationally on this subject which led to the publication of his ebook, Mold and Mycotoxins: Current Evaluation and Treatment, 2016, (now updated to 2022), and then to his best-selling book Toxic: Heal Your Body from Mold Toxicity, Lyme Disease, Multiple Chemical Sensitivities and Chronic Environmental Illness, (2nd edition just released).  Winter of 2021...

249: UnCurable: A Doctor's Journey When Medicine Failed His Daughter with Dr. Aaron Hartman

49 min

I am excited to welcome Dr. Aaron Hartman once again today, as he truly exemplifies the notion that the best doctors are shaped by their personal struggles. Dr. Hartman is a smart and insightful guest whose journey into functional medicine began at home rather than with a textbook. Today, he shares some of his story, and we discuss his latest book, Uncurable: From Hopeless Diagnosis to Defying All Odds, which chronicles the personal challenges his family faced and offers hope and guidance for anyone told there is nothing more that can be done. How to protect yourself within the healthcare system: Trust your gut if something does not feel right Ask whether an intervention is truly urgent or optional Research the data before starting long-term medication Focus on root causes, not just lab numbers Choose providers who welcome informed questions and collaboration Bio: Dr. Aaron Hartman Dr. Aaron Hartman’s journey into functional medicine began when he and his wife adopted their first daughter from foster care. She has cerebral palsy and severe dietary challenges. Despite visiting many specialists, even as a physician he felt frustrated and without clear answers. Her health struggles led him to realize that the traditional healthcare system does not always provide solutions for complex conditions. Encouraged by his wife, he explored functional medicine. With this approach, his daughter and their other two children began to thrive. After years in family practice, Dr. Hartman shifted his focus to helping patients identify key lifestyle and health factors that allow the body to heal and regain vitality. He is now known as a go-to doctor in central Virginia for complex and difficult cases. His book UnCurable: From Hopeless Diagnosis to Defying All Odds shares his personal and professional journey caring for his daughter and navigating the medical system. Dr. Hartman has participated in over 70 clinical studies, founded the Virginia Research Center, serves as...

248: Why You're Really Hungry: Decoding the 5 Hunger Types with Dr. Allana Polo

36 min

Today, I’m excited to welcome my good friend, Dr. Allana Polo. She’s a licensed naturopathic physician from Canada and the author of The Hunger Code. The Hunger Code is different. It’s not another diet, and it’s not a quick fix. It’s about understanding the real reasons we eat—whether that’s emotional triggers, hormone imbalances, or gut health issues. In this episode, we break down the five types of unhealthy hunger. We discuss why so many women struggle with their weight in perimenopause and menopause, and look at what actually works. Why you should pause before eating: It helps you become aware of why you’re eating (true hunger vs. stress, boredom, fatigue, thirst) It allows you to reconnect with physiological hunger cues instead of eating by the clock It can reduce cravings  It can prevent impulsive eating Bio: Dr. Allana Polo, N.D Dr. Allana Polo, N.D., is a licensed Naturopathic Physician and passionate wellness advocate whose signature weight loss programs have helped transform the lives of thousands of patients. As the owner of Polo Health + Longevity Centre, an integrative health clinic in New Westminster, British Columbia, Dr. Polo is a trusted expert in healthy weight loss, nutrition, hormone imbalance, and the impact of stress on the body- particularly the link between stress and weight gain. She is regularly featured as an expert on various local news platforms. Her 15 years of clinical practice have brought in patients who turn to Dr. Polo for guidance and support in overcoming the difficult journey of weight loss and long-term wellness. For many, working together represents a final, hopeful step toward reclaiming their health. Deeply passionate about Naturopathic Medicine, Dr. Polo believes in the body’s innate ability to heal and achieve balance. By identifying the root cause of illness, she creates personalized treatment plans tailored for each patient’s unique health goals and stages of life. Her mission is to empower, inspire, and mot...

247: 2026 Metabolic Reset Tips

30 min

Why does losing weight feel so much harder after 40? If you found it easy to lose weight and build muscle in your 30s, but now those same strategies barely make an impact, you’re not imagining things. Your body is following a new set of rules. In this episode, we break down what happens to your hormones, your metabolism, and your muscle mass as you age, and, more importantly, what you can do about it. We explore everything from GLP-1 medications and peptide therapies to creatine, protein targets, and why resistance training is non-negotiable for maintaining weight loss. Whether you’re just starting your weight loss journey or you’ve hit a frustrating plateau, this episode will help you understand what’s happening in your body and what to do next. How to Maintain Muscle Mass While Losing Weight Do resistance training 2–3 times per week Eat about 100 grams of protein per day  Take 3–5 grams of creatine daily Ensure you are properly hydrated- aim for 100 ounces per day Use peptides  Consider targeted therapies Track your body composition instead of using the scale Bio: Stephanie Gray Stephanie Gray, DNP, MS, ARNP, AGNP-C, ABAAHP, FAARFM, is a functional medicine provider who helps men and women build sustainable, optimal health and longevity.  A nurse practitioner since 2009, Dr. Gray completed her doctorate focusing on estrogen metabolism from the University of Iowa in 2011 and holds a Master's in Metabolic Nutritional Medicine from the University of South Florida's Medical School. Dr. Gray is one of the Midwest's most credentialed female healthcare providers. She completed an Advanced Fellowship in Anti-Aging, Regenerative, and Functional Medicine in 2013 and became Iowa's first BioTe certified provider—now the state's only platinum provider with over 10,000 pellet placements. She is also certified as a SIBO doctor-approved practitioner, mold-literate provider, and ReCODE 2.0 practitioner for cognitive decline prevention. An Amazon best-selling...

246: Protein: Your Longevity Insurance Policy

23 min

Today, we have a serious discussion that could determine whether you thrive or simply survive in your 70s, 80s, and beyond. We’re talking about protein, and why it matters far more than most people realize. This discussion goes well beyond macros. Tune in to learn how the choices you make today will determine whether you become a vibrant 85-year-old who is still mountain hiking or someone who cannot even get out of a chair without help.   How to preserve muscle while losing weight: Prioritize protein before any other food at each meal Choose dense protein sources when your appetite is suppressed Distribute protein evenly across the day rather than consuming it all in one sitting Do resistance training regularly Plan your protein options in advance to avoid accidental under-eating Bio: Stephanie Gray Stephanie Gray, DNP, MS, ARNP, AGNP-C, ABAAHP, FAARFM, is a functional medicine provider who helps men and women build sustainable, optimal health and longevity.  A nurse practitioner since 2009, Dr. Gray completed her doctorate focusing on estrogen metabolism from the University of Iowa in 2011 and holds a Master's in Metabolic Nutritional Medicine from the University of South Florida's Medical School. Dr. Gray is one of the Midwest's most credentialed female healthcare providers. She completed an Advanced Fellowship in Anti-Aging, Regenerative, and Functional Medicine in 2013 and became Iowa's first BioTe certified provider—now the state's only platinum provider with over 10,000 pellet placements. She is also certified as a SIBO doctor-approved practitioner, mold-literate provider, and ReCODE 2.0 practitioner for cognitive decline prevention. An Amazon best-selling author, Dr. Gray wrote Your Longevity Blueprint and Your Fertility Blueprint, and hosts the Your Longevity Blueprint podcast. She co-founded Your Longevity Blueprint Nutraceuticals with her husband, Eric. After her own ten-year fertility journey, she now specializes in helping couples optimi...

245: The GLP-1 Revolution: What Your Doctor Isn't Telling You

49 min

Would you believe that there’s a medication that can quiet the constant mental chatter around food for the first time in your adult life, but it could also cause you to lose muscle, age your face, and trap you in a cycle that’s hard to escape? Both of those are true. When a drug can help someone lose 50 pounds and get off diabetes medication, that’s a miracle. But when that same drug leaves someone unable to eat, losing muscle, and facing a lifetime of injections just to maintain their weight—that’s a conversation we truly need to have. So, today we’re taking a deep dive into GLP-1s—Ozempic, Wegovy, Mounjaro, and what’s coming next. How to preserve muscle when taking GLP-1 medications Consume 1.2–1.6 g of protein per kilogram of body weight daily, spread across meals  Try to eat something containing 25–30 grams of protein within about two hours after doing a strength workout Consume easily digestible protein sources when your appetite is low (shakes, yogurt, collagen, or bone broth) Commit to doing resistance training at least two to three times a week Monitor your body composition for any early signs of muscle loss  Bio: Stephanie Gray Stephanie Gray, DNP, MS, ARNP, AGNP-C, ABAAHP, FAARFM, is a functional medicine provider helping men and women build sustainable, optimal health and longevity. A nurse practitioner since 2009, Dr. Gray completed her doctorate focusing on estrogen metabolism from the University of Iowa in 2011 and holds a Master's in Metabolic Nutritional Medicine from the University of South Florida's Medical School. Dr. Gray is one of the Midwest's most credentialed female healthcare providers. She completed an Advanced Fellowship in Anti-Aging, Regenerative, and Functional Medicine in 2013 and became Iowa's first BioTe certified provider—now the state's only platinum provider with over 10,000 pellet placements. She is also certified as a SIBO doctor-approved practitioner, mold-literate provider, and ReCODE 2.0 practitioner for cogni...

244: His Son Beat Stage 4 Cancer at Age 1—Here's the Integrative Approach That Worked - Part 2

43 min

I’m delighted to have Ryan Sternagel with me today for Part 2 of a two-part series. Ryan is the father of a child who was diagnosed with neuroblastoma shortly before his first birthday. Their family navigated an incredibly challenging journey and is now committed to educating others to support the body’s natural healing processes.  Today, in Part 2, we explore ways to increase positive emotions, the power of belief, positive intentions, forest bathing, and the interventions the Sternagles used to help their son. Ryan discusses the latest innovative treatments for cancer and shares his recommendations for anti-cancer nutrients. He also shares special offers for listeners for his supplements and memberships. Please listen to Part 1 first if you have not already done so. How to use small positive triggers to reset your mindset and manage stress: Straighten your shoulders, take a few deep breaths, and think of something you’re grateful for each time you go through a doorway. While waiting in line, in traffic, or for water to fill, pause to check your presence and become aware of your vibe. Notice when you’re triggered, take a step back, breathe, and analyze what’s causing it. Use these small repeated actions as intentional positive cues throughout the day. Bio: Ryan Sternagel Ryan Sternagel is the cofounder, along with his wife, Teddy, of The Stern Method, a platform informing and inspiring families preventing or reversing cancer to succeed on all fronts.  In May of 2014, their son Ryder was diagnosed with stage four neuroblastoma, a childhood cancer of the nervous system, eleven days before his first birthday.  Through an integrative approach, leaving nothing on the table, and ridding their lives of all possible causes, including building a non-toxic house in the middle of the woods. Today, Ryder is thriving.  Through continually seeking out and interviewing the world’s top integrative cancer doctors to stay up to date, their Going Integrative Plus mem...

243: His Son Beat Stage 4 Cancer at Age 1—Here's the Integrative Approach That Worked - Part 1

36 min

I’m excited to welcome Ryan Sternagel for a two-part series. Ryan is the father of a child diagnosed with neuroblastoma shortly before his first birthday. Their family navigated an incredibly challenging journey and is now committed to educating others to support the body’s natural healing processes. Ryan hosted the Anti-Cancer Revolution, a movement that empowers individuals with integrative strategies to prevent and fight cancer by combining nutrition, lifestyle changes, and cutting-edge science, promoting a holistic, evidence-based approach to healing and wellness. In Part 1 today, Ryan shares their family’s story, and we begin exploring the foundations of health. What you can do when something feels wrong — even if you’re told it isn’t: Notice when multiple “small” concerns start forming a pattern Ask for objective testing instead of verbal reassurance Stay calm but be persistent when explanations don’t align with your instincts Seek a second opinion  Keep a clear record of your concerns to avoid having them minimized or reframed Bio: Ryan Sternagel Ryan Sternagel is the cofounder, along with his wife, Teddy, of The Stern Method, a platform informing and inspiring families preventing or reversing cancer to succeed on all fronts.  In May of 2014, their son Ryder was diagnosed with stage four neuroblastoma, a childhood cancer of the nervous system, eleven days before his first birthday.  Through an integrative approach leaving nothing on the table, and ridding their lives of all possible causes, including building a non-toxic house in the middle of the woods, today Ryder is thriving.  Through continually seeking out and interviewing the world’s top integrative cancer doctors to stay up to date, their Going Integrative Plus member community, and Our Health Naturally supplement line, The Sternagels have committed their lives to making healing and prevention easier for others than it was for them. In this episode: The early signs that were easy t...

242: The Hormone Dysfunction Epidemic: What GLP-1 Drugs Reveal About Metabolic Health Part 2

42 min

I’m excited to have Ashley Koff, a registered dietitian with over 25 years of experience in functional and integrative nutrition, with me today for the second part of a two-part series. In Part 1, we explained why your satiety hormones may be underperforming, what that means for aging and longevity, and what you can do today to optimize your metabolic health in a natural way. In Part 2 today, we explore what your best shot for weight loss truly is, why people on GLP-1s lose hair, future options in the pipeline, and the problem with info-obesity. Tips for Optimizing Your Satiety Hormones: Get a structured assessment of your weight, body composition, and bloodwork Ensure your meals are balanced Include a variety of fibers to support your gut bacteria and hormone production Pay attention to your meal timing and frequency Prepare meals that you genuinely enjoy to reinforce your satiety signaling and prevent cravings Bio: Ashley Koff Ashley Koff is a registered dietician and who is the founder of the Better Nutrition Program (BNP), the nutrition course director for UC Irvine’s Susan Samueli Integrative Health Institute’s Integrative and Functional Medicine Fellowship, and a faculty member at the Integrative and Functional Nutrition Academy (IFNA), where she teaches “An Integrative and Functional Nutrition Approach to Obesity and Weight Management.”  She is also the author of the upcoming book Your Best Shot (HarperOne, Jan. 6, 2026). A practitioner for more than 25 years, Koff is leading a transformative movement in personalized nutrition, turning “better, not perfect” choices into practical, sustainable strategies that deliver real health outcomes. Through patient stories and personal experience, she shows that optimal health is not just possible — it’s essential to living your fullest life. Koff has been recognized as one of CNN’s Top 100 Health Makers, featured in InStyle as “Hollywood’s Leading Dietitian,” and selected as Westin’s global nutrition amb...

241: The Hormone Dysfunction Epidemic: What GLP-1 Drugs Reveal About Metabolic Health Part 1

39 min

What if the explosion of GLP-1 drugs like Ozempic and Wegovy is not a weight loss revolution, but rather a warning sign that something in our metabolic health is fundamentally broken? Today, we take a deep dive into the lesser-known satiety hormones, such as CCK and PYY, exploring how dysfunction in these hormones could be silently accelerating your aging and sabotaging your health span. I’m excited to welcome Ashley Koff, a registered dietitian with more than 25 years of experience in functional and integrative nutrition, for a two-part series. In Part 1 today, we break down why your satiety hormones may be underperforming, how this links to aging and longevity, and simple strategies you can start using today to support metabolic health naturally. How to support your weight-health hormones: Focus on supporting your digestion first, rather than jumping straight into weight loss or metabolic fixes Ensure you’re consuming enough protein and amino acids to support peptide hormone production Reduce gut irritants like alcohol, ultra-processed ingredients, and unnecessary fasting Nourish your body consistently, especially during times of hormonal change, instead of restricting View digestive symptoms as signs of dysfunction instead of problems to push through or ignore Bio: Ashley Koff Ashley Koff is a registered dietician and who is the founder of the Better Nutrition Program (BNP), the nutrition course director for UC Irvine’s Susan Samueli Integrative Health Institute’s Integrative and Functional Medicine Fellowship, and a faculty member at the Integrative and Functional Nutrition Academy (IFNA), where she teaches “An Integrative and Functional Nutrition Approach to Obesity and Weight Management.”  She is also the author of the upcoming book Your Best Shot (HarperOne, Jan. 6, 2026). A practitioner for more than 25 years, Koff is leading a transformative movement in personalized nutrition, turning “better, not perfect” choices into practical, sustainable...

240: Root Causes Over Prescriptions: A Functional Medicine Approach to Women's Health Part 2

34 min

I am delighted to have Dr. Austin Lake with me for a two-part series. In Part 1, we discussed women’s health, exploring the importance of informed consent around birth control and of finding the root cause of why it was prescribed for you. Today, in Part 2, we cover many topics, including microplastics, praying before meals, deep breathing, supplements, faith, and nicotine. If you have not done so already, please listen to Part 1 first. Ways to regulate your nervous system: Shift into slow, diaphragmatic breathing when your body feels tense or overstimulated Make mealtimes a seated, unhurried ritual instead of something done on the move Reinforce your nervous system balance with proper hydration, minerals, and sufficient magnesium Build small moments of gratitude and prayer into your daily routine Bio: Dr. Austin Lake Dr. Austin Lake is a functional medicine provider, health educator, and founder of Wholly Health, a transformative health program that helps individuals restore energy, balance hormones, and reclaim health using holistic, evidence-based strategies.  He holds a doctorate in physiotherapy, a bachelor’s degree in exercise physiology, and board certification in functional medicine.  He has guided thousands of clients through challenges like chronic fatigue, weight struggles, autoimmune disorders, thyroid imbalances, and metabolic dysfunction—addressing the true root causes rather than masking symptoms with pharmaceuticals or medical procedures.  His passion for holistic health was born out of personal experience: watching his brother battle leukemia, his father suffer multiple heart attacks, and his mother live with autoimmune disease. These trials forged a mission to uncover why people get sick—and how to truly heal.  Grounded in biblical principles, Dr. Lake’s approach integrates faith, science, and natural healing. He empowers individuals to break free from the cycle of prescription dependency and to steward their health with intention....

239: Root Causes Over Prescriptions: A Functional Medicine Approach to Women's Health Part 1

34 min

I am delighted to have Dr. Austin Lake with me for a two-part series. In Part 1 today, we dive into women’s health, exploring the importance of informed consent around birth control and of finding the root cause of why it was prescribed for you. How to avoid the methylation problems with long-term birth-control use: • Avoid folic acid, and take active folate to counter folate loss  • Maintain adequate B6 to prevent methylation from stalling • If you have MTHFR, take active folate instead of synthetic folic acid to support proper methylation Bio: Dr. Austin Lake Dr. Austin Lake is a functional medicine provider, health educator, and founder of Wholly Health, a transformative health program that helps individuals restore energy, balance hormones, and reclaim health using holistic, evidence-based strategies.  He holds a doctorate in physiotherapy, a bachelor’s degree in exercise physiology, and board certification in functional medicine.  He has guided thousands of clients through challenges like chronic fatigue, weight struggles, autoimmune disorders, thyroid imbalances, and metabolic dysfunction—addressing the true root causes rather than masking symptoms with pharmaceuticals or medical procedures.  His passion for holistic health was born out of personal experience: watching his brother battle leukemia, his father suffer multiple heart attacks, and his mother live with autoimmune disease. These trials forged a mission to uncover why people get sick—and how to truly heal.  Grounded in biblical principles, Dr. Lake’s approach integrates faith, science, and natural healing. He empowers individuals to break free from the cycle of prescription dependency and to steward their health with intention. With a following of about 1.5 million across social media platforms, his work reaches a global audience with practical insights, myth-busting education, and faith-driven encouragement.  When not working with clients or educating online, Dr. Lake enjoys time with his...

238: Life Is Happening FOR You with Amy Wienands

50 min

What if the miracle you've been waiting for is on the other side of your next move?  I am excited to have Amy Wienands, host of the You Are More podcast, with me today to dive into overcoming fear and honoring commitments to yourself, and explain how to turn your place of pain into your place of rain.  Ways to honor your commitments to yourself: Win the moment by taking the first small step each day Follow through consistently, even when it feels uncomfortable Build self-trust to amplify success in all areas of your life Bio: Amy Wienands Amy Wienands is a wife, mother to twins & President/CEO of Amy Wienands Real Estate. Amy is no stranger to the real estate industry and creating impact. For nearly three decades, Amy has been committed to creating an impact in her community and the growth of those around her, through the “vehicle of real estate.”  After 20 years as an independent agent, Amy took a leap of faith and started the Cedar Valley’s first team-centric real estate office - Amy Wienands Real Estate.  Amy and her team have been consistently ranked one of the Top 100 Teams in the Nation and Iowa’s #1 team of REALTORS®️ for the past 8 years. Starting with a staff of just two in 2013, the team has continued to grow exponentially!  Purpose & a servant heart lead her team to embody their slogan “Obsessively Working For You”. It’s not all real estate for Amy, though.  Her biggest passion in this life is to help people live out their purpose. She knows she’s been put on this earth for “more” and is called to inspire, motivate, and leave a significant mark on this world.  She is the host of the You Are More Podcast, a place of revelation and encouragement for all, and a pillar of faith for many. Amy is a firm believer that hard work, principles of faith, and having the “pop-back” factor are the keys to success. In this episode: How Amy’s early experiences shaped her mindset and values The importance of being resilient and able to recover quickly...

237: Unstuck: Breaking Down Adhesions for Fertility & Pain Relief with Larry & Belinda Wurn

51 min

Today, I am delighted to be joined by the pioneers who changed everything for me. They are Larry and Belinda Wurn, the creators of Clear Passage therapy. We are diving into a topic today that was pivotal in my own fertility journey. We’re talking about adhesions, the invisible internal bonds that form after surgery, infection, or trauma, quietly disrupting your body in ways most people never suspect. They can block fallopian tubes, trigger chronic pain, cause bowel obstructions, and prevent conception, yet most women are unaware of them. After being left with a frozen pelvis and debilitating pain following surgery and radiation, doctors told Belinda she would live with pain forever. Larry and Belinda refused to accept that, and over the next 40 years, they developed a therapy that has helped about 2,000 women reverse infertility, avoid major surgeries, and reclaim their lives without drugs or surgery. Their work was game-changing for me, and I know it can help many of you, too.  Stay tuned to learn what adhesions are, how they affect fertility and overall health, and how this remarkable therapy works. Techniques to Reduce Adhesion-Related Tightness Gentle abdominal massage using light fingertip pressure over the abdomen Diaphragmatic breathing to relax the abdominal wall and support tissue glide Pelvic and hip mobility movements (slow tilts, circles, and side bends) Walking or other low-impact movement to maintain circulation and flexibility Soft myofascial stretching with long, gentle holds Light heat therapy to relax superficial tension and improve comfort Bio: Larry & Belinda Wurn Larry and Belinda Wurn are physical therapists who have spent over 40 years developing Clear Passage®️ therapy, a non surgical, drug free, hands on approach designed to reduce adhesions and restore function. Their work began after Belinda developed a frozen pelvis following surgery and radiation in 1984. When doctors warned further surgery would worsen her condition,...

236: The Device That's Disrupting Stress: A Deep Dive with Pulsetto's Founder Part 2

31 min

I’m excited to have Povilas Sabaliauskas, the CEO of Pulsetto, joining me for Part 2 of a two-part series. In Part 1, Povilas explained what the vagus nerve is and how it acts as a necessary mental toothbrush for us. In Part 2 today, he discusses the Pulsetto device itself, the different models, and how it helps to boost hormones, reduce stress, and improve sleep.  Stay tuned until the end, where he offers a discount code so you can try the Pulsetto out for yourself. How to Maximize the Benefits of the Pulsetto  Use it twice daily  Use it consistently, as the benefits increase over time Do a session before bed for better sleep  Monitor your HRV, stress, and sleep with a wearable device to track your progress Bio: Povilas Sabaliauskas Povilas Sabaliauskas is the co-founder and CEO of Pulsetto, one of the fastest-growing wellness tech companies in the world.  A leader in non-invasive neuromodulation, Pulsetto is redefining how we approach stress, sleep, and recovery — through wearable vagus nerve stimulation backed by science and loved by high-performers around the globe.  With a background in tech and performance coaching, Povilas has become a passionate advocate for making cutting-edge wellness tools accessible to everyone — not just elite athletes or clinical patients.  Under his leadership, Pulsetto has partnered with leading researchers, completed clinical trials, and grown to over 100,000 users across Europe and the U.S. Povilas brings a unique mix of business strategy, biohacking curiosity, and real-world stress recovery insights — making him a fresh voice in the growing world of neuromodulation and mental resilience. In this episode: How 30 days of consistent Pulsetto use can reduce cortisol levels by almost 50% First-time Pulsetto users often report deeper sleep and vivid dreams How athletes use the Pulsetto to reduce pre-event stress and support their recovery Early data suggest that the Pulsetto can reduce inflammation and lower blo...

235: The Device That's Disrupting Stress: A Deep Dive with Pulsetto's Founder Part 1

28 min

I’m excited to have Povilas Sabaliauskas, the CEO of Pulsetto, joining me for a two-part series. I truly believe that the Pulsetto is the best vagus nerve stimulator on the market. Today, in Part 1, Povilas explains what the vagus nerve is and how it acts as a necessary mental toothbrush for us. The Benefits of Vagus Nerve Stimulation Helps the body shift from fight-or-flight to relaxation Enhances sleep quality and supports faster recovery Builds long-term stress resilience  Calms the nervous system and promotes mental well-being  Bio: Povilas Sabaliauskas Povilas Sabaliauskas is the co-founder and CEO of Pulsetto, one of the fastest-growing wellness tech companies in the world.  A leader in non-invasive neuromodulation, Pulsetto is redefining how we approach stress, sleep, and recovery — through wearable vagus nerve stimulation backed by science and loved by high-performers around the globe.  With a background in tech and performance coaching, Povilas has become a passionate advocate for making cutting-edge wellness tools accessible to everyone — not just elite athletes or clinical patients.  Under his leadership, Pulsetto has partnered with leading researchers, completed clinical trials, and grown to over 100,000 users across Europe and the U.S. Povilas brings a unique mix of business strategy, biohacking curiosity, and real-world stress recovery insights — making him a fresh voice in the growing world of neuromodulation and mental resilience. In this episode: Why the vagus nerve is called the highway to health  How the vagus nerve controls the body’s ability to switch between stress and relaxation How electrical stimulation can help the body to switch from fight-or-flight to rest-and-digest  How vagus nerve stimulation boosts stress resilience, sleep quality, and recovery How daily practices can train your body to handle stress more effectively How the Pulsetto device acts like a mental toothbrush to reset the brain Links and Resourc...

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