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Your Longevity Blueprint: Daily Summaries Delivered
by Dr. Stephanie Gray
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! 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.
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- 2 days ago38 min
271: Picky Eating Isn’t About the Food: Raising Kids Who Eat Well for Life Part 2 with Katie Kimball
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 Health and Hormone Clinic in Eastern Iowa this October. Guest Social Media Links: Katie Kimball on YouTube Raising Healthy Families: Healthy Parenting Handbook Podcast Pre-Order the Book + BonusesGet access to the book landing page and available pre-order bonuses:https://raisinghealthyfamilies.com/PickyGray Knife Skills FreebieAccess the free knife skills resource here:https://raisinghealthyfamilies.com/longevityblueprint Podcast Landing PageLearn more and explore the podcast here:https://sl290.isrefer.com/go/podcast/IHHC2022/ Relative Links for This Show: Free Knife Skills Class For Kids Free Book Bonuses Follow Your Longevity Blueprint On Instagram| Facebook| Twitter| YouTube | LinkedIn Get your copy of the Your Longevity Blueprint book and claim your bonuses here Find Dr. Stephanie Gray and Your Longevity Blueprint online Follow Dr. Stephanie Gray On Facebook| Instagram| Youtube | Twitter | LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast
- 1 weeks ago37 min
270: Picky Eating Isn’t About the Food: Raising Kids Who Eat Well for Life Part 1 with Katie Kimball
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 Guest Social Media Links: Katie Kimball on YouTube Raising Healthy Families: Healthy Parenting Handbook Podcast Relative Links for This Show: Free Knife Skills Class For Kids Free Book Bonuses Follow Your Longevity Blueprint On Instagram| Facebook| Twitter| YouTube | LinkedIn Get your copy of the Your Longevity Blueprint book and claim your bonuses here Find Dr. Stephanie Gray and Your Longevity Blueprint online Follow Dr. Stephanie Gray On Facebook| Instagram| Youtube | Twitter | LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast
- 2 weeks ago34 min
269: The Missing Longevity Ingredient: Nervous System Regulation for You and Your Kids - Part 2 with Dr. Roseann Capanna-Hodge
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 system can sync with your nervous system How unresolved stress can continue to affect people later in life Why you should practice regulation when you are already calm Links and Resources: 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. Guest Social Media Links: • Website • Book: The Dysregulated Kid • Newsletter Relative Links for This Show: Magnesium Chelate – 120 capsules Your Longevity Blueprint Adrenal Calm – 60 capsules Follow Your Longevity Blueprint On Instagram| Facebook| Twitter| YouTube | LinkedIn Get your copy of the Your Longevity Blueprint book and claim your bonuses here Find Dr. Stephanie Gray and Your Longevity Blueprint online Follow Dr. Stephanie Gray On Facebook| Instagram| Youtube | Twitter | LinkedIn Integrative Health and Hormone Clinic
- 3 weeks ago30 min
268: The Missing Longevity Ingredient: Nervous System Regulation for You and Your Kids - Part I with Dr. Roseann Capanna-Hodge
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 and Resources: 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. Your Longevity Blueprint 5HTP – 90 capsules Integrative Health and Hormone Clinic (IHH Clinic) 🌐 Website: https://ihhclinic.com Learn more about the clinic, services, and patient programs. Guest Social Media Links: • Website • Book: The Dysregulated Kid • Newsletter Relative Links for This Show: Follow Your Longevity Blueprint On Instagram| Facebook| Twitter| YouTube | LinkedIn Get your copy of the Your Longevity Blueprint book and claim your bonuses here Find Dr. Stephanie Gray and Your Longevity Blueprint online Follow Dr. Stephanie Gray On Facebook| Instagram| Youtube | Twitter | LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast
- Oct 7, 202632 min
267: Sweat Your Way to a Longer Life Part 2 with Vic Riffel
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 red-light device How to be more consistent in your sauna use Who should be more cautious about using a sauna Links and Resources: 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.Guest Social Media Links: Vic Riffel Relative Links for This Show: Use this link to get up to $2,100 off + FREE shipping for Sunlighten saunas Use code Immune Support to get 10% off Immune Support Use code BIND to get 10% off ENVIROBIND Follow Your Longevity Blueprint On Instagram| Facebook| Twitter| YouTube | LinkedIn Get your copy of the Your Longevity Blueprint book and claim your bonuses here Find Dr. Stephanie Gray and Your Longevity Blueprint online Follow Dr. Stephanie Gray On Facebook| Instagram| Youtube | Twitter | LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast
- Sep 30, 202642 min
266 - Sweat Your Way to a Longer Life Part 1 with Vic Riffel
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 infrared sauna Links and Resources: 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.Guest Social Media Links: Vic Riffel Relative Links for This Show: Use this link to get up to $2,100 off + FREE shipping for Sunlighten saunas Use code CREATINE to get 10% off Creatine https://yourlongevityblueprint.com/product/glutathione-60-ct/ Follow Your Longevity Blueprint On Instagram| Facebook| Twitter| YouTube | LinkedIn Get your copy of the Your Longevity Blueprint book and claim your bonuses here Find Dr. Stephanie Gray and Your Longevity Blueprint online Follow Dr. Stephanie Gray On Facebook| Instagram| Youtube | Twitter | LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast
- Sep 23, 202634 min
265: Bioidentical vs Synthetic Hormones, Breast Cancer Truth, and the Four Diseases of Aging, Season 7 Premiere with Dr. Stephanie Gray
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. 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 committed to helping families avoid cognitive decline. Dr. Gray founded the Integrative Health and Hormone Clinic in Hiawatha, Iowa. In this episode: How my personal health challenges shaped my latest book I explain how estrogen, progesterone, testosterone, thyroid hormones, and the adrenals contribute to keeping the body functioning well Why I view hormone optimization as part of a longevity strategy What the Women’s Health Initiative actually tested, and how its findings shaped attitudes toward HRT How the optimal lab ranges I use in my practice differ from conventional lab reference ranges Why symptoms such as hot flashes are clues rather than a diagnosis, and why two women with the same symptoms may require very different approaches What patients should know about the preservatives, dyes, fillers, and other ingredients in their hormone prescriptions Three foundational aspects to address before opting for HRT How to identify whether your hormone prescription is bioidentical or synthetic Links and Resources: 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. Social Media Links: @stephaniegraydnp Relative Links for This Show: Your Hormone Blueprint: Optimizing Vitality and Longevity Through Integrative and Functional Medicine by Dr Stephanie Gray (Amazon) Your Hormone Blueprint: Optimizing Vitality and Longevity Through Integrative and Functional Medicine by Dr. Stephanie Gray (Your Longevity Blueprint) Follow Your Longevity Blueprint On Instagram| Facebook| Twitter| YouTube | LinkedIn Get your copy of the Your Longevity Blueprint book and claim your bonuses here Find Dr. Stephanie Gray and Your Longevity Blueprint online Follow Dr. Stephanie Gray On Facebook| Instagram| Youtube | Twitter | LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast
- Sep 16, 202632 min
Greatest Hits: The Device That's Disrupting Stress: A Deep Dive with Pulsetto's Founder Part 2
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 blood pressure The importance of using the Pulsetto daily to achieve noticeable results The benefits of wearable devices for tracking the effects of the Pulsetto How vagal stimulation can help manage insulin spikes Links and Resources: 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. Use Code FIBER to get 10% off GLP-1 Fiber Use code TURMERIC to get 10% off TURMERIC Calocurb Clinical — Appetite & Craving SupportA practitioner-exclusive, plant-based supplement designed to enhance your body’s natural fullness signals (GLP-1 and PYY), helping reduce cravings and calorie intake. Available only through clinics such as the Integrative Health and Hormone Clinic.Visit us or order here: https://ihhclinic.com/ Guest Social Media Links: Povilas Sabaliauskas on LinkedIn Pulsetto Device on YouTube YouTube: Immediate Relief from Stress & Burnout with Pulsetto and CEO Povilas Sabaliauskas YouTube: How to Reduce Stress and Calm Your Nervous System in Just 4 Minutes using a New Device Relative Links for This Show: Use the code Dr. Stephanie Gray for 10% off Follow Your Longevity Blueprint On Instagram| Facebook| Twitter| YouTube | LinkedIn Get your copy of the Your Longevity Blueprint book and claim your bonuses here Find Dr. Stephanie Gray and Your Longevity Blueprint online Follow Dr. Stephanie Gray On Facebook| Instagram| Youtube | Twitter | LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast
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About Your Longevity Blueprint
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! 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.
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