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 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: