Your Longevity Blueprint

264: Tips Season 6 Top Longevity Tips

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 Wurn encourage staying active, stretching regularly, listening to your body, and taking care of yourself. Top Longevity Tip #6: Amy Wienands (Episode 238) Allana Polo believes gratitude and living with a purpose bigger than yourself are key ingredients for longevity. Top Longevity Tip #7: Austin Lake (Episode 240) Austin Lake suggests adopting the mindset that you are a healthy person who is getting healthier, and reminds us that our body is designed to heal. Top Longevity Tip #8: Ashley Koff (Episode 242) Ashley Koff believes in assessing and optimizing our weight health, as maintaining a healthy body composition is foundational to longevity. Top Longevity Tip #9: Ryan Sternagel (Episode 244) Ryan Sternagel encourages people to stop seeking approval from others and make the health decisions that are right for them. Top Longevity Tip #10: Allana Polo (Episode 248) Allana Polo recommends maintaining a healthy body weight, strong muscle mass, and low visceral fat to support long-term health. Top Longevity Tip #11: Aaron Hartman (Episode 249) Aaron Hartman highlights fasting, exercise, and especially sleep as some of the most powerful tools for longevity. Top Longevity Tip #12: Neil Nathan (Episode 251) Neil Nathan encourages people to discover what gives their lives meaning and purpose and to nurture loving relationships. Top Longevity Tip #13: Peter Osborne (Episode 254) Peter Osborne suggests focusing on the daily choices that matter most, including real food, sleep, sunshine, movement, clean air, and clean water. Top Longevity Tip #14: Dr. Jen Pfleghaar (Episode 257) Dr. Jen Pfleghaar believes finding peace through faith is one of the most meaningful approaches to longevity. Top Longevity Tip #15: Jason Carpenter (Episode 261) Jason Carpenter advises investing in high-quality food and nutrition because what you put into your body influences your long-term health. Top Longevity Tip #16: Emily Patel (Episode 263) Emily Patel emphasizes building a strong support community that can help lift you up emotionally through life's challenges. Links and Resources: 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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263: You Are Not Alone: The Story Behind the Hopeful Mama Foundation

1w ago00:43:09Tap to summarize

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 empowerment, Emily speaks on infertility in the workplace, resilience, women’s health advocacy, and turning personal hardship into meaningful impact. Her story and advocacy have inspired millions through social media, speaking engagements, and national awareness initiatives. In this episode: How, at around 16, Emily’s cluster of symptoms was assumed by the doctor to be “just hormonal changes” How, after being diagnosed with ovarian insufficiency, Emily was left without any guidance or emotional support The shock and grief Emily experienced after being told she could not conceive naturally The disappointment Emily and her partner experienced after the birth mother reversed their adoption How Emily finally had two daughters, via donor egg IVF across multiple cycles, with one failed cycle in between How Emily’s infertility experience led her to create the Hopeful Mama Foundation The type of support offered by the Hopeful Mama Foundation for people facing infertility Links and Resources: Guest Social Media Links: Hopeful Mama Foundation Hopeful Mama Foundation on Facebook Hopeful Mama Foundation on Instagram Relative Links for This Show: Your Longevity Blueprint Mitochondrial Complex Your Longevity Blueprint COQ10 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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262: Your Fertility Blueprint Book Launch Presentation with Dr. Stephanie Gray

2w ago00:32:48Tap to summarize

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 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: I describe my 10-year journey of trying to conceive, including testing, treatments, IUIs, IVF, failed transfers, and my emotional struggle How, even as a nurse practitioner with a doctorate in functional medicine and over 15 years of clinical experience, I still struggled with infertility Why I believe unexplained infertility is simply uninvestigated infertility I outline six major factors that contributed to my infertility, explaining why they needed to be addressed together, not in isolation How the functional and integrative medicine approaches differ from those of conventional medicine I highlight the windows for egg and sperm development and explain how changes made during that time can improve egg and sperm quality The combination of conventional and functional medicine treatments I used, which ultimately led to the birth of my sons Links and Resources: Interested in purchasing Your Fertility Blueprint or watching the full book launch presentation? Visit: https://yourlongevityblueprint.com/yourfertilityblueprint/ Guest Social Media Links: @stephaniegraydnp Relative Links for This Show: ⁠⁠⁠https://yourlongevityblueprint.com/product/coq10-100-mg/ Use code ENERGY to get 10% off ⁠⁠⁠MITOCHONDRIAL COMPLEX 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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261: Why You are Losing Hair and the Breakthrough Treatment That's Bringing it Back - Part 2 with Jason Carpenter

3w ago00:47:30Tap to summarize

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 practitioners are now looking at what may be causing problems instead of just fixing them How people want to age in a healthier and more natural-looking way today How the TED device opens microscopic pathways in the skin to actively push the serum toward the roots of the hair Jason explains why many topical products do not reach the root of the hair How the TED treatment helps feed the hair root with nutrients, amino acids, polypeptides, and growth factors Why many women are seeking treatment for thinning hair Why treating hair loss earlier tends to produce better results Links and Resources: Use code Drgray20 to get 20% off ⁠⁠Perfect Aminos Use code IGG to get 10% off ⁠⁠SB IGG Relative Links for This Show: Alma TED 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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260: Why You are Losing Hair and the Breakthrough Treatment That's Bringing it Back Part 1 with Stephanie Gray

4w ago00:17:57Tap to summarize

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 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: The nutrient deficiencies that often tend to drive hair loss How hormone imbalances can directly affect hair growth cycles How poor gut health can block nutrient absorption and cause hair loss Why elevated cortisol due to chronic stress can keep your hair stuck in the shedding phase Often-overlooked toxic exposures that could contribute to hair loss How rapid weight loss or inadequate nutrition can trigger hair shedding The importance of testing to identify the root causes of hair loss What a personalized treatment plan, tailored to your individual needs, would look like Links and Resources: Guest Social Media Links: @stephaniegraydnp Relative Links for This Show: ⁠⁠⁠⁠Your Longevity Blueprint Omega 3s – 60 capsules⁠ Integrative Health and Hormone Clinic (IHH Clinic) 🌐 Website: ⁠⁠⁠https://ihhclinic.com⁠⁠⁠ Learn more about the clinic, services, and patient programs. 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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259: Test, Don't Guess: The Labs and Supplements Every Woman Needs

May 2000:21:59Tap to summarize

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 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: Why many women remain nutrient-deficient even when eating a healthy diet How commonly used medications can reduce nutrient levels over time How stress, alcohol, caffeine, smoking, and intense exercise can accelerate nutrient depletion faster than your diet can replace them How food sensitivities, leaky gut, or issues such as SIBO can interfere with how well nutrients are absorbed Why lab work is essential for targeted and effective supplementation Signs that could indicate low ferritin levels The benefits of protein, creatine, and essential amino acids for women in perimenopause and menopause Links and Resources: Your Longevity Blueprint Supplements: D3 5000 – 120 capsules D3 5000 + K2 – 60 capsules Magnesium Chelate – 120 capsules Neuro Support Magnesium Omega 3s – 60 capsules CoQ10 300 – 60 capsules Guest Social Media Links: @stephaniegraydnp Relative Links for This Show: Use code ENERGY to get 10% off ⁠⁠MITOCHONDRIAL COMPLEX 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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258: The Rainbow Prescription: How Food Colors Heal Your Body – Stephanie Gray

May 1300:16:41Tap to summarize

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 committed to helping families avoid cognitive decline. Dr. Gray founded the Integrative Health and Hormone Clinic in Hiawatha, Iowa. In this episode: The role of each food color in supporting different systems in the body How different colored foods work together to create a symphony of healing effects How deeper color intensity reflects higher concentrations of beneficial compounds Consuming foods for detoxification The foods that support brain health and cognitive function The role of white foods (Not refined foods like bread and pasta!) The Rainbow Week challenge and how to apply it Common barriers to eating more vegetables and how to approach them Practical strategies to make rainbow eating easier Links and Resources: Guest Social Media Links: @stephaniegraydnp Relative Links for This Show: Use code “DRGRAY” for 10% off ⁠Danger Coffee Use code ENERGY to get 10% off ⁠MITOCHONDRIAL COMPLEX ⁠⁠https://yourlongevityblueprint.com/product/coq10-100-mg/ 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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257: Hormones, Longevity, Faith & the Perimenopause Reset with Dr. Jenny Pfleghaar - Part 2

May 600:31:40Tap to summarize

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 Pfleghaar on LinkedIn⁠ Link to Dr. Jen’s Book: ⁠The Perimenopause Reset⁠: 28 Days to Energize Your Body, Shed Weight and Find Peace with God. Relative Links for This Show: ⁠⁠⁠https://yourlongevityblueprint.com/product/glutathione-60-ct/ Use code BRAINMAG to get 10% off ⁠⁠⁠Neuro Magnesium Support 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 ⁠Podcast production by Team Podcast

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

Apr 2900:38:53Tap to summarize

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 medical care, even when women experience clear physical and emotional changes The link between symptoms like anxiety, palpitations, and cycle changes and shifting hormones in perimenopause How increasing dietary restrictions and exercise intensity in response to weight gain increases cortisol and works against hormones The importance of adjusting your lifestyle habits to match the various phases of your menstrual cycle 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 Pfleghaar on LinkedIn Link to Dr. Jen’s Book: The Perimenopause Reset: 28 Days to Energize Your Body, Shed Weight and Find Peace with God. Relative Links for This Show: ⁠⁠⁠Your Longevity Blueprint: Methyl B Complex – 60 capsules⁠⁠⁠ Calocurb Clinical — Appetite & Craving Support A 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/ ⁠⁠⁠⁠⁠⁠Sinus Support 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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255: Red Light Therapy: Hype, Hope, or Healing with Dr. Stephanie Gray

Apr 2200:18:35Tap to summarize

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 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: What photobiomodulation (the clinical term for red light therapy) actually means and how it influences biological processes How red light therapy targets the mitochondria to boost ATP production and cellular energy What a recent study suggests about the impact photobiomodulation has on cells under metabolic stress How a 2025 consensus review of over 20 specialists confirmed the safety of photobiomodulation for adults The enormous difference between high-end red light therapy equipment and inexpensive consumer products- and why that matters The certification and manufacturing details of our clinic’s red light therapy device, and how most consumer products fail to meet the same standards An overview of what happens when you come in for a red light therapy session at our clinic Who should be cautious about red light therapy, and who should avoid it entirely Links and Resources: Guest Social Media Links: @stephaniegraydnp Relative Links for This Show: Your Longevity Blueprint Adrenal Calm – 60 capsules⁠ Use code BRAINMAG to get 10% off ⁠⁠Neuro Magnesium Support 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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All episodes

264: Tips Season 6 Top Longevity Tips

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

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

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

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

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

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

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

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

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