Your Longevity Blueprint

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

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 member community, and their 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: How belief and intention can shape healing and daily life outcomes How patients with the same diagnosis but different mindsets can have very different outcomes How releasing emotions and strengthening belief can impact healing and bring about spontaneous remissions How the energy and emotional state of the parents can influence a child’s resilience The benefit of using small intentional cues to shift your vibe throughout the day How spending time in nature boosts immune markers and reduces stress The devices and therapies Ryan used initially to aid his son’s nerve function and recovery Links and Resources: ⁠Your Longevity Blueprint: DIM – 60 capsules⁠ Use code HEALGUT to get 10% off ⁠GI Support Use code GRAY15 on ⁠Airdoctorpro⁠ website for discounts Guest Social Media Links: The Stern Method Relative Links for This Show: Going Integrative + Membership: Use the discount code: BLUEPRINT50 for 50% off the first month subscription Our Health Naturally-Time-sensitive Podcast Special Deal: Use the code BLUEPRINT20 for 20% off during the 2 weeks after podcast launch, OR use the code BLUEPRINT for 10% off, ongoing 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

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 ambassador. In this episode: A five-part assessment to uncover whether your satiety hormone activity is suppressed, delayed, or dysfunctional How weight and digestion are part of a larger ecosystem that impacts your entire health span How GLP-1 agonists can create stress within the body The differences between biosimilar and non-peptide GLP-1 medications, and what that means for your body How meal timing and frequency, macronutrient balance, and varied flavors support hormone signaling and satiety How “infobesity” creates confusion in midlife, making personalized nutrition essential Why you need to assess your own body, rather than following generic rules Links and Resources: Guest Social Media Links: Ashley Koff on Instagram The Better Nutrition Program Your Best Shot Relative Links for This Show: 📘 Free Guide: Precision Hormone TherapyDownload Dr. Stephanie Gray’s comprehensive guide to bioidentical hormone therapy. 👉 Visit: https://ihhclinic.com/ Scroll to the bottom of the page to access the free download. Your Longevity Blueprint 5HTP – 90 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/ 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

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. 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 wife, Carlie, and their four children, where they live a simple, natural life centered around faith, family, and wellness. He is also a passionate advocate for homeschooling and equipping the next generation for healthy, purpose-filled lives. His mission is simple: to help people reclaim their health, their vitality, and their God-given potential—one life at a time. In this episode: The importance of filtering your water at home Tips for regulating the nervous system Why women on birth control must follow a healthy diet, take quality supplements, and be intentional with their daily routines and rhythms Some advice for women trying to conceive Why antioxidants are essential for women who want to conceive What are the benefits of nicotine? How Dr. Lake incorporates faith into his practice with his clients Links and Resources: Get a 10% discount on Dr. Lake’s recommended best basic supplements Purchase Dr. Austin Lake’s ebook, Wholly Health Dr. Lake’s free health quiz Guest Social Media Links: Dr. Austin Lake on Instagram Dr. Austin Lake on Facebook Relative Links for This Show: ⁠⁠⁠Use code CREATINE to get 10% off Creatine Use Code VITAMIND to get 10% off ⁠VITAMIN K2 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