Your Longevity Blueprint

Local guest, Arsalan Monawar, joins me today to share his story with anxiety, explain how anxiety can be your superpower, and dive into the healthy coping strategies that have been effective for him. He also shares some business tips for creative entrepreneurs. Five natural and healthy coping strategies for anxiety: Mindful meditation Journaling Cold exposure therapy Exercise Intermittent fasting About Arsalan Monawar: Arsalan Monawar is the founder of Monawar Studios in Iowa, a creative agency that tells stories through video production.  He is also a mental health advocate.  Arsalan is dedicated to breaking the stigma of mental health around the world. He has amassed 5+ million video views through his personal brand dedicated to Anxiety & Mental Health education.  I’ve been privileged to have had Arsalan take some of my pictures and create my book launch video over five years ago. In this episode: Why there is a stigma around mental health issues in the Pakistani and Indian cultures. (4:13) What could happen to you if you hold your anxiety in. (5:48) Why it’s best to get a physical examination if you have anxiety symptoms. (10:27) Helpful strategies for overcoming anxiety naturally. (23:02) Why journaling is effective for overcoming anxiety. (26:55) Why it’s essential to stay hydrated. (28:24) How cold water helps to overcome symptoms of anxiety. (28:17) How exercise works as a natural antidepressant. (30:40) How intermittent fasting works to overcome anxiety symptoms. (32:19) Some tips for creating a personal brand. (38:25) Why should you only surround yourself with those who support you when starting a new venture? (44:54) Links and resources: Relative Links for This Show: Crab mentality video: https://www.youtube.com/watch?v=RUQ2WGA8mJQ Guest Social Media Links:: Instagram (@ArsalanMonawar)  YouTube.com/ArsalanMonawar: https://www.youtube.com/@MonawarStudiosOfficial Follow Your Longevity Blueprint  on Instagram | Facebook | Twitter | YouTube | LinkedIn Find Dr. Stephanie Gray and Your Longevity Blueprint online Get your copy of the Your Longevity Blueprint book and claim your bonuses here Download a free copy of the ebook How To Create Resilient Health      Follow Dr. Stephanie Gray on Facebook | Instagram | Youtube | Twitter | and LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast

Dr. Betty Murray joins me today to share lots of new information! We discuss how changes in estrogen- both too much during perimenopause and not enough after menopause, lead to metabolic changes in the cells that slow your metabolism. We get into how the genetics that control estrogen detoxification may lead to weight gain and risk for diabetes, obesity, and cancer, how menopause interferes with the key cellular fat switch, and the foods that turn that fat switch on. Betty also shares her three diet rules that may need to be broken to lose weight and keep it off for life. Three diet rules for losing weight: Avoid fake sweeteners Stay hydrated  Avoid purine-rich foods and flavor enhancements Dr. Betty Murray’s Bio: Betty Murray is a nutrition expert, Ph.D. researcher, certified functional medicine practitioner, and speaker. Betty helps women over 40 harness their hormones to lose weight, optimize sleep, restore energy, and thrive in life.  During her research for her Ph.D., Betty made 4 key discoveries that lead to hormone and metabolic imbalances that plague women over 40.  Restoring balance to these key metabolic and hormone pathways is the basis of her Hormone Reset Program. This program has helped her and hundreds of her clients lose weight easily, reduce hot flashes, restore sleep, and turn up their energy without living on a diet of deprivation.  She is also the host of the Menopause Mastery Podcast and the founder and CEO of Living Well Dallas Functional Medicine Center.  She is a frequently featured nutrition expert on Fox News Broadcasting, CW33, NBC, and CBS. In this episode: Not talked-about things Betty discovered about weight gain. (5:06) Some statistics about weight gain. (5:07) How insulin resistance leads to metabolic inflexibility. (6:23) How adrenal stress can cause metabolic derangement. (8:07) How to know when your fat switch is on and how uric acid drives that mechanism. (14:13) Why it’s hard to get rid of body fat during menopause. (16:49) How genetics can lead to weight gain. (18:45) What can you do to support estrogen metabolism? (25:08) Foods that can drive high uric acid levels. (28:03) What happens when you are dehydrated? (29:43) How to eat to balance your hormones and lose weight. (37:20) Links and Resources: Dr. Murray’s Social Media Links:: https://www.instagram.com/bettymurray_phd/ Betty’s website: www.bettymurray.com  Betty’s clinic: www.livingwelldallas.com  Menopause Mastery Podcast: https://www.bettymurray.com/menopause-mastery-podcast-list/  Relative Links for This Show:: https://quiz.metabolicblueprint.com/sf/cd62b0ef 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 | and LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast

Most thyroid conditions are autoimmune in nature. Dr. Eric Osansky joins me today to discuss ways to optimize thyroid and immune health, overcome thyroid autoimmunity through diet and lifestyle factors, and the relationship between diet, chronic stress, environmental toxins, and thyroid health. Today, we focus more on high thyroid conditions like Grave’s Disease. Four categories of triggers for developing autoimmune conditions: Food Stress Toxins Infection About Dr. Eric Osansky: Dr. Eric Osansky is a chiropractor, clinical nutritionist, and certified functional medicine practitioner who helps people recover from thyroid and autoimmune thyroid conditions.  He is the author of the books "Natural Treatment Solutions for Hyperthyroidism and Graves' Disease" and "Hashimoto's Triggers" and is the host of the Save My Thyroid podcast.  Dr. Osansky was personally diagnosed in 2008 with Graves’ disease, and after taking a natural treatment approach, has been in remission since 2009. After seeing how well natural treatment methods helped with his condition, he began using these natural thyroid treatment protocols to help others with different types of thyroid and autoimmune thyroid conditions, including hyperthyroidism and Graves’ Disease, hypothyroidism, and Hashimoto’s Thyroiditis. In this episode: The difference between hyperthyroidism (Graves’ Disease) and hypothyroidism (Hashimoto’s). (5:48) Common symptoms of low thyroid hormone levels. (7:28) Classic symptoms of high thyroid hormone levels. (8:38) Do elevated antibodies suggest autoimmune thyroid disease? (14:56) Why people develop autoimmune conditions. (17:35) The four main categories of triggers for developing autoimmunity. (20:10) The diets and dietary guidelines Dr. Osansky generally recommends for patients with Graves’ or Hashimoto’s. (22:55) Is iodine beneficial or harmful to those with thyroid conditions? (28:25) Conventional treatments that are commonly prescribed for hyperthyroidism and how they work. (39:10) Some natural treatment options for hyperthyroidism. (46:07) What Dr. Osansky does to maintain his health and reduce the risk of Graves’ Disease returning. (50:20) Links and resources: Dr. Eric Osansky Social Media Links: https://www.facebook.com/ericosansky Relative Links for This Show: www.naturalendocrinesolutions.com   www.thyroidchecklist.com  https://savemythyroid.com/podcast-2/  https://www.youtube.com/channel/UCx3ao4-LNv1vogMJiAk0ANA 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 | and LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast

You get to hear from me today! I get asked many different questions in my daily patient appointments, so I thought it a good idea to answer some of those in today’s show. I talk about the importance of eating organic, using clean personal care products, and if hormones cause cancer. I also discuss the relationship between toxins, weight gain, and hormone imbalances and how we should eat daily. Three things to avoid for losing weight and optimizing hormones: Plastic Fragrances Dairy About Dr. Gray: Stephanie Gray, DNP, MS, ARNP, AGNP-C, ABAAHP, FAARFM, is a functional medicine provider who helps men and women build sustainable and optimal health and longevity so that they can focus on what matters most to them! She helps women in mid-life who feel like their bodies have betrayed them step back into their bodies by restoring optimal hormone levels so they can regain their sleep, figure, and mood, and feel amazing once again. She is known for keeping hormone replacement therapy sexy, safe, and effective. She has been working as a nurse practitioner since 2009. She completed her doctorate focusing on estrogen metabolism from the University of Iowa in 2011. Additionally, she has a Master's in Metabolic Nutritional Medicine from the University of South Florida’s Medical School. Her expertise lies in integrative, anti-aging, and functional medicine. In this episode: How toxins relate to weight loss and hormone imbalance. (0:57) Why should we care if the ingredients are green? (2:15) Why must you avoid plastic? (2:37) Why aluminum is not safe. (2:53) Why must you avoid dairy? (3:59) Do vitamins do anything? (6:18) Why do we need to supplement? (8:03) The relationship between stress, cortisol, and longevity. (9:23) Do women need progesterone, and what are its benefits and downsides? (10:10)(11:00) Do hormones cause cancer? (12:17) What I would do differently for a patient with a strong family history of breast cancer. (14:45) What you can do to promote better sleep. (15:48) How important are mold and parasite testing when you have hormone imbalances and autoimmune issues? (17:23) What is the biggest problem with PCOS patients? (21:00) Which supplements are worth buying for kids? (21:49) How to deal with constipation in kids. (24:07) 3 things I would want each patient to invest in. (25:46) What are some better ways to eat? (27:42) What you can do for a healthy breakfast. (29:54) What to avoid and what is acceptable with alcohol. (34:22) Links: Relative Links for This Show: Adrenal Calm: https://yourlongevityblueprint.com/product/adrenal-calm/ Mitochondrial Complex: https://yourlongevityblueprint.com/product/mitochondrial-complex-120-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 | and LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast  Links to previous episodes: Episode 117: How Not to Get Sick with Thomas Pennel  Episode 97: Get Your Kiddos in the Kitchen with Katie Kimball  Episode 76: How to Create Immune Resilience in your Kids with Dr. Elisa Song

Kylene Terhune joins me once again for this episode. This time, she talks about sexual betrayal trauma. She shares the importance of processing emotions in trauma and explains how trauma impacts the nervous system and leads to symptoms and disease. She also gets into what the healing process for sex addiction and betrayal for couples looks like and the pitfalls to be avoided. The compilation of things that happen with pornography, technology, and addiction: The prevalence of pornography is increasing tremendously. Access to pornography is becoming easier. Technology has addictive qualities. Pornography gives people a dopamine hit.  Children get exposed to pornography before the pre-frontal cortex has developed fully, and trauma is typically involved. For those who had trauma in their childhood, early exposure to pornography is more likely to cause an addiction. About Kylene Terhune: Kylene Terhune is the CEO & Founder of the Phoenix Transformation Project, where she works as a Functional Diagnostic Nutrition Practitioner and NLP life coach supporting women who have experienced sexual betrayal trauma.  She helps her clients with a unique, whole-body approach that involves the physical, emotional, mental and spiritual aspects of the individual.  This work includes functional lab work, nutrition, lifestyle, emotional work, nervous system support, trauma processing work, and more to assist women in feeling more complete, grounded, safe, independent, and confident in their health and their bodies.  As a successful functional health coach for 6 years, Kylene has received additional education in trauma and its impact on the body through the Trauma Healing Accelerated courses: Biology of trauma, Energy, Overwhelm and Freeze, Biology of Trauma Brain Health, and the Biology of Trauma Immune system.  She also has certifications in NLP, NLP life coaching, QTT, and hypnosis.  In this episode: Why it’s essential to see a therapist if you have been sexually betrayed and choose to stay in your relationship. (7:38) Some surprising statistics about sex addiction and betrayal trauma. (10:27) How betrayal trauma impacts 75% of the women who go through it. (12:50) How betrayal impacts our health and nervous system. (14:28) Why establishing safety is important. (15:35) What happens when you cannot get to safety? (15:55) How safety can be established. (17:39) Why setting boundaries is essential. (23:25) What the recovery process for a man looks like. (27:51) A breakdown of the EMDR and subconscious reprogramming trauma processing methods. (30:14) (32:15) How recovery is possible. (41:16) Links and resources: Kylene Terhune Media Links:: Instagram (@KyleneTerhune) TikTok (@KyleneTerhune)  Facebook: www.facebook.com/groups/RecoverU  Relative Links for This Show: Free gift: https://mailchi.mp/2e8ade60994f/ebook Episode links: www.tarahopealliance.org  CSAT or APSAT therapy: https://iitap.com/page/csat www.puredesire.org  CONQUER program  Book a call with Kylene: https://p.bttr.to/3ttk0Ql What’s next course: https://mybalancedbiome.life/whats-next Link to the Debi Silber’s episode https://yourlongevityblueprint.com/dr-debi-silber-post-betrayal-syndrome-transformation/ 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 | and LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast

Today, Dr. Hannah Anderson and Dr. Calla Jayne Kleene join me for the second half of our two-part series. In this episode, we continue our discussion on how we can support women on birth control and the best non-hormone birth control options. We also share non-toxic feminine-care products and explain how to detect female hormone imbalances. Some non-hormone birth control options: Male condoms The FemCap device (or other barrier methods) Fertility trackers Taking your temperature in the morning Tracking your cycle and getting to know your ovulation cues Copper IUD (Not ideal because it causes inflammation) Guest Bio: Dr. Hannah Anderson and Dr. Calla Jayne Kleene are chiropractors at Back In Line Family Chiropractic in Hiawatha IA.  Dr. Anderson specializes in pediatric and maternal health, with trainings including a CACCP from the International Chiropractic Pediatric Association, Neuro emotional technique, and Mercier Therapy.  In addition to Dr. Kleene's many chiropractic and myofascial trainings, she has a Diplomat from the American Academy of Anti-Aging Medicine.  Both doctors passionately guide patients from a holistic perspective, whether it’s through pain or wellness planning. In this episode: Some non-hormone birth control options. (1:14) How the copper IUD works. (7:28) Do wearable devices help to empower us? (12:55) Some non-hormone solutions for hormone imbalances, painful periods, or acne. (23:14) Some factors that could lead to hormone imbalances. (25:38) The foundations of functional medicine. (26:02) What are non-toxic feminine-care products? (28:51) Hannah and CJ share their favorite non-toxic feminine-care products. (29:56) Some tips for women coming off birth control. (31:25) Hannah and CJ share their favorite ways to test for female hormone imbalances (32:46) Links and resources: Dr. Kleene and Dr. Hannah’s Social Media Links: My Back In Line Clinic website   My Back In Line on Instagram (@mybackinline):  Relative Links for This Show: https://yourlongevityblueprint.com/dr-calla-jayne-kleene-beyond-snap-crackle-pop/ https://mylola.com/ https://tampontribe.com/ https://drbrighten.com/beyond-the-pill/ https://yourlongevityblueprint.com/product/methylb-complex/ https://yourlongevityblueprint.com/product/omega-3s-120-count/ https://yourlongevityblueprint.com/product/core-restore-liver-detox-vanilla/

I have Dr. Hannah Anderson and Dr. Calla Jayne Kleene joining me for part 1 of a two-part series today. We discuss female anatomy, the pros and cons of birth control, the importance of informed consent, and how to support women who choose to take birth control. Next week, in part 2, we will continue discussing how to support women who choose to take birth control and get into which non-hormone birth control options are best. We will also share non-toxic feminine care products and explain how to detect female hormone imbalances.  Pros of birth control It allows women to control pregnancy It can alleviate some symptoms of hormonal problems It can alleviate heavy bleeding and pain Cons of birth control It may cause PMS, PMDD, PCOS, and more It gets prescribed for issues other than pregnancy in the female population It does not get to the root of hormonal problems It causes B vitamin depletion About Dr. Anderson and Dr. Kleene: Dr. Hannah Anderson and Dr. Calla Jayne Kleene are chiropractors at Back In Line Family Chiropractic in Hiawatha IA.  Dr. Anderson specializes in pediatric and maternal health, with trainings including a CACCP from the International Chiropractic Pediatric Association, Neuro emotional technique, and Mercier Therapy.  In addition to Dr. Kleene's many chiropractic and myofascial trainings, she has a Diplomat from the American Academy of Anti-Aging Medicine.  Both doctors passionately guide patients from a holistic perspective, whether it’s through pain or wellness planning. In this episode: Why learning about the female anatomy is important for women’s health. (7:14)(9:10) The pros and cons of birth control. (11:30) How hormonal birth control works. (15:24) What is informed consent? (18:59) Why is informed consent such a big issue? (21:34) The mental health and physical risks of hormonal birth control. (23:47)  The genetic risk factors related to oral contraceptives. (27:30) The cons of long-term hormonal birth control use. (28:25) Non–traditional ways to support women on birth control. (30:39) What you can do right now to support yourself if you are on birth control. (33:41) Dr. Anderson and Dr. Kleene’s Social Media Links: My Back In Line website  My Back In Line on Instagram (@mybackinline):  Relative Links for This Show:: https://yourlongevityblueprint.com/dr-calla-jayne-kleene-beyond-snap-crackle-pop/ https://mylola.com/ https://tampontribe.com/ https://drbrighten.com/beyond-the-pill/ https://yourlongevityblueprint.com/product/methylb-complex/ https://yourlongevityblueprint.com/product/omega-3s-120-count/ https://yourlongevityblueprint.com/product/core-restore-liver-detox-vanilla/ 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 | and LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast  Books mentioned: Beyond the Pill by Dr. Jolene Brighten

Today Nathalie Niddam joins me to talk about bioregulator peptides, what they are, what they do, how they work, how they impact our biological age and telomeres, and how to best use them. The benefits of spermidine: It works against 6 of the 9 hallmarks of aging It supports the cellular clean-up processes in the body It helps to regulate protein It helps to protect DNA It triggers mitophagy and autophagy It helps with cellular signaling It improves hair, skin, and nails It helps to improve deep sleep About Nathalie Niddam: Nathalie Niddam is a holistic Nutritionist, Human Potential, and epigenetic coach. She is also the host of the Biohacking Superhuman Performance Podcast.  Nat's focus has always been on the body's power to heal. Over the past several years, longevity and health span have been added to the list. This is where Bioregulators come in. Once Nat discovered these she knew that part of her mission had to be to spread the word about this incredible resource that comes to us from Nature.  In addition to hosting her podcast, Nat works one on one with clients, presents at conferences, and leads a vibrant community of Biohackers and health seekers on Mighty Networks - the BSP Community. In this episode: How certain medications can get us into trouble. (2:54) The benefits of BCP 157. (5:10) What the Wolverine stack can do for you. (7:04) What more growth hormones can do for you. (11:25) How peptides get administered. (12:11) What is a peptide? (13:53)   The best peptides for fat loss. (21:08) The benefits of the GLP1 agonists. (21:40) The peptides that can enhance mood and brain function. (27:42) What bioregulator peptides are, and how they differ from regular peptides. (29:58) What telomeres are. (35:25) How to use bioregulators. (45:38) Links and resources: Nathalie Niddam’s Social Media Links: Instagram: @nathalieniddam  Mighty Networks: BSP Community  Facebook: Optimizingsuperhumanperformance Group Nathalie’s website: www.nathalieniddam.com  The Biohacking Superhuman Performance Podcast Relative Links for This Show: Go to www.profound-health.com and use the discount code longevity15 for 15% off. Some of these have Russian names, which can be confusing. So opt for the Natures Marvel brand names which are easier to understand and select. 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 | and LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast

Today, Dr. Bindiya Gandhi joins me to discuss leptin resistance, hormone balance, and weight loss resistance. Some symptoms of leptin resistance: Being hungry all the time  Being unable to lose weight even though you are over-exercising and under-eating Having low energy Constantly feeling exhausted Hypothyroid symptoms worsening About Dr. Bindiya Gandhi: Dr. Bindiya Gandhi is double-boarded by the American Board of Family Medicine as well as the American Board of Integrative and Holistic Physicians.  She completed her family medicine training at Georgia Regents University/Medical College of Georgia in June 2014. She completed her undergraduate training at the University of Georgia with a Bachelor of Science in Biology and Psychology in 2004, and her Doctor of Medicine at the American University of Antigua College of Medicine in 2010.  She completed an Integrative medicine fellowship at the University of Arizona with Dr. Andrew Weil in 2016. She also completed Functional Medicine Training with the Institute of Functional Medicine in 2017.  Her interests include integrative, holistic, and functional medicine, women’s health, preventative medicine, international medicine, and healthcare reform. She is also a certified yoga instructor and reiki master. She used to practice emergency medicine as well.  Dr. Bindiya is a media expert and contributor to numerous sites, including The Daily Mail, MindbodyGreen, PopSugar, Clean Plated, Well + Good, and more!  When she's not working or writing, you can find her in the kitchen cooking, doing yoga, or enjoying time with her family. In this episode: What leptin is, and what it does. (7:27) Why are more people becoming leptin-resistant? (10:33) Some symptoms that may indicate you have leptin resistance. (11:26) The different categories of leptin resistance. (12:21) What happens to you when your leptin levels are low? (13:10) What should you do if you are leptin resistant? (15:27) Why stabilizing your blood sugar is necessary for achieving weight loss. (20:39) Why intermittent fasting is not for everyone. (24:12) Supplements to stabilize your blood sugar. (27:28) Why so many diets fail to work over the long term. (34:35) How to rev up your metabolism. (36:01)    Links: Dr. Bindiya Gandhi’s Social Media Links: Instagram (@drbindiyamd)  Facebook   Relative Links for This Show:: Leptin Resistance Quiz: www.drbindiyamd.com/quiz  www.reviveatlantamd.com  www.drbindiyamd.com  www.atlantaweightlossdoc.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 | and LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast

Dr. Farah Sultan joins me today to share how we can optimize our sleep, balance our hormones, and better manage stress.  Foods that balance the hormones and support the liver: Herbs Spices (ginger, garlic, turmeric) Onions Carrots Broccoli Brussels sprouts Grapeseed extract (resveratrol)  About Dr. Farah Sultan: Dr. Farah Sultan is a Medical Doctor, double board certified in Family Medicine and Functional and Regenerative Medicine. She has trained and worked on three continents in India, the UK, and the US. She is the Medical Director and CEO of Vitalogy Wellness and Med-spa and the founder of the Mandala Method. She is an international award-winning speaker and expert in sleep and hormone balance. She has helped thousands of women regain their sleep, energy, and youthfulness without the use of addictive prescription medications. She lives with her husband of 23 years and three children in Birmingham, Alabama, and loves to travel, read, garden, cook, and is into biohacking. In this episode: Why sleep is the game-changer when it comes to your longevity. (3:48) How many hours of deep sleep and REM sleep are optimal? (7:32) What is the purpose of dreaming? (10:31) How hormone balance is connected with sleep. (14:15) How stress impacts hormones and sleep. (17:34) Some lifestyle tips to keep your cortisol in check. (19:33) Some tips for balancing your hormones naturally. (22:22) Foods that are best to be avoided. (25:40) Foods you want to eat more of. (26:58) How EMFs interfere with sleep quality. (28:22) Dr. Farah’s tips for better sleep. (29:50) Links: Dr. Sultan's Social Media Links: https://www.tiktok.com/@farahsultanmd?lang=en  https://www.instagram.com/farahsultanmd/  https://vitalogywellnessandmedspa.com/ Get Dr. Farah’s free gift of a masterclass on stress, sleep, health, and hormones 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 | and LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast

Our current lifestyles and technology have a massive impact on our health! Dr. Tricia Pingel joins me today to focus on recognizing stress. She believes that we become so accustomed to stress that we fail to recognize the significant impact it has on our health. In this episode, she encourages you to start prioritizing yourself and setting boundaries for your health and longevity. We also discuss the nutritional impact of chronic low-grade stress that leads to future disease development. The four areas Dr. Tricia addresses in people with adrenal fatigue: Diet Exercise Supplementation Prioritizing yourself, setting healthy boundaries, and practicing gratitude About Dr. Tricia Pingel: Dr. Tricia Pingel, aka The Hip Hop Energy Doc is a Naturopathic Physician and Energy Expert.  She has helped hundreds of people restore their health by showing them how to identify the stress causing their symptoms, restoring their nutrition depleted by stress, and assisting in changing their mindset to repel incoming stressors so that they can return to their happy, vibrant, and energetic selves.  She is the Author of Total Health Turnaround, which has sold over 60,000 copies, and the Creator of “DIY” Programs like the 30-day Total Health Turnaround, the 7-Day Ultimate Detox, and the 30-day Walking for Weight Loss.  She is the CEO of Total Health Apothecary and the CEO of Pingel Progressive Medicine, a Naturopathic Concierge Medical Practice. She’s a Health Blogger and the Host of FB and IG Weekly Lives “Ask Dr. Pingel.” She has appeared on lots of TV shows and she has contributed as an expert to many publications. It’s no secret that this mom, doctor, and hip-hop enthusiast is known as The Hip Hop Energy Doc™️. Dr. Pingel is commonly found dancing all over social media, cheering on her two boys at football, creating healthy vegan recipes in her kitchen, and snuggling her 3 dogs and cat at home with her husband in Phoenix, Arizona.  After experiencing her own health struggles and personal loss, she strives in creating a community of positivity, and gratitude and living every day to its fullest potential.  In this episode: Why do we need to give to ourselves? (6:26) What is adrenal fatigue? (7:20) Why do so many of us tend to have cardiovascular disease, diabetes, reflux disease, anxiety, depression, insomnia, and more? (9:06) When should you have a full workup? (11:36) The importance of discussing your lab results with someone who understands how mental and physical health blend together. (13:05) The difference in symptoms between those with high cortisol and those with low cortisol. (14:15) A test to find out which cortisol stage you are at. (16:04) The importance of setting healthy boundaries for yourself to avoid adrenal fatigue. (18:07) How Dr. Tricia helps people with adrenal fatigue. (20:57) The benefits of giving to others and reframing your experiences to make them positive. (24:56) The herbs and supplements Dr. Tricia prescribes for her stressed patients. (35:29) Links: Dr. Tricia Pingel's website  Guest Social Media Links: Facebook  (@drtriciapingel)  Instagram  (@drpingel)  YouTube (@drtriciapingel) TikTok (@drtriciapingel)  LinkedIn   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 | and LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast

Kate Vazquez joins me today to discuss the stress response and share her three core pillars to calm your nervous system. Three core pillars to calm your nervous system: Identify your limiting beliefs Learn about your triggers and stress response Identify your conditioning Kate Vazquez Bio: Kate Vazquez is a Functional Medicine Physician Assistant, Theta Healing Practitioner, and the founder of Radiant Health. Using a functional medicine and mindset approach, she helps ambitious women overcome stress and anxiety to embrace who they truly are, feel alive in their body, and live a life they love on purpose. In this episode: What is anxiety? (8:28) The difference between acute, chronic, and low-grade stress. (9:28) The four primary stress responses. (13:00) Ways to prevent yourself from going into a stress response. (18:08) How the body responds when you are in a parasympathetic state. (22:30) How to differentiate between a survival state and a flow state. (22:49) How to maintain a flow state. (24:15) Kate’s three core pillars to calm the nervous system. (31:00) What your triggers will show you. (26:44) How to shift your state from survival to flow. (29:24) What you need to know about healing your gut. (33:41) How to use seed cycling to support your hormones naturally. (36:58) Links and resources: Guest Social Media Links: www.instagram.com/thekatevazquez  https://www.facebook.com/katevazquezpac  Relative Links for This Show: Gut-Hormone-Nervous System Connection: The REAL Causes of Anxiety: https://infoa5148f.clickfunnels.com/g-h-ns-connection  Join the waitlist for her podcast course : https://www.yourradianthealth.com/alreadyenough/ Link to Kate Vazquez’s book, Estrogen Is A Bitch: https://www.amazon.com/dp/B09GZC2L1V  Seed Cycling https://beeyawellness.com/  Triggers Book 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 | and LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast

Today, Dr. Kara Fitzgerald joins me to talk about DNA Methylation.  Life expectancy in the United States is on the decline. We are living for a shorter time and according to the World Health Organization, even though we have a life expectancy of 79.3 years, the average age for developing a serious illness is 63.1 years old. That means that we spend the last 16.2 years of our life ill. Aging is driven by DNA methylation, a process that influences which genes are turned on and which are turned off. We use DNA methylation as an epigenetic clock to measure biological age. DNA methylation changes as we age, to our detriment, and it’s not just a surrogate marker of aging. DNA methylation appears to drive aging itself.  Foods that could lower your biological age: Liver [or liver capsules] Eggs Mushrooms [shitake or enoki] Leafy greens Pumpkin seeds Blueberries Turmeric   Dr. Kara Fitzgerald Bio: Kara Fitzgerald, ND, IFMCP, is engaged in clinical research on DNA methylation using a diet and lifestyle intervention developed in her virtual and in-person Functional Medicine clinic.  She is the author of Younger You: Reduce Your Bio Age and Live Longer, Better, a ground-breaking work detailing an 8-week study that resulted in a 3-year reversal of biological aging, and the step-by-step program that will help you live better and longer.  In her quest for personalized health care for all, she leads clients through her Younger You Program and has as a Younger You companion cookbook, Better Broths, and Healing Tonics.  Dr. Fitzgerald is on faculty at the Institute for Functional Medicine [IFM] and is an IFM Certified Practitioner.  She regularly lectures internationally and hosts the podcast New Frontiers in Functional Medicine. She received her doctorate in naturopathic medicine from the National University of Natural Medicine in Oregon and is in private practice in Sandy Hook, Connecticut. In this episode: How cancer hijacks our epigenetics. [4:25] Dr. Fitzgerald defines methylation and explains how it differs from DNA methylation. [9:05]  Foods that are important to improve methylation. [15:45] Foods that seem to direct epigenetic traffic. [17:39] Lifestyle pieces that could favorably influence DNA methylation in addition to the diet. [19:33] Foods that could lower your biological age. [25:46] Studies show that people who drink coffee live longer. [27:44] How to exercise to help prevent aging. [30:32] Foods to avoid that could be pro-aging. [33:13] Supplements that are recommended for anti-aging. [40:10] A backdoor approach for those who do not tolerate supplements well. [44:00] Links and resources: Guest Social Media Links: Instagram: https://www.instagram.com/drkarafitzgerald/   Facebook: https://www.facebook.com/DrKaraFitzgerald/   Twitter: https://twitter.com/kfitzgeraldnd   Relative Links for This Show:: Younger Your Program: https://youngeryouprogram.com/basa/  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 | and LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast

Let’s take another look at the top tips from all our experts. In this episode, they explain why you need to listen to your body and take responsibility for your health. They get into using techniques like yoga, meditation, and saunas to develop resilience and the benefits of being active and doing strength training. They discuss the importance of addressing micronutrient deficiencies, avoiding junk food, and intermittent fasting. You will also learn how much difference your mindset makes, and how smiling more and making a concerted effort to be happier will lead to a longer and healthier life. The Biggest Top Tips for Function Health and Longevity Develop resilience. Learning to respond to situations rather than reacting will help you do that. Heating your body in a sauna and then taking a cold shower will also help you develop resilience. Becoming more active and doing strength training will ensure that you stay healthy, get stronger, and live longer. Be happy, practice gratitude, and try smiling more. Life is so much easier when you are grateful for what you have, and when you take yourself less seriously and focus on the positives in life! Top Longevity Tip #1 Make friends with people of all different ages. Consciously making friends with people older and younger than you as well as those the same age as you will make your life much richer! (0:20) Listen to the full episode with Dr. Beverly Yates here.  Top Longevity Tip #2 Develop resilience. When you learn to respond to situations rather than react to them, you will develop resilience. It takes time to become aware of your reactions. Techniques like yoga, breath work, and meditation will help create the space to choose how you want to respond to situations, instead of reacting immediately. (0:57) Listen to the full episode with Dr. Achina Stein here. Top Longevity Tip #3 Know your genetics. Knowing your genetics will help you mitigate risks before they become problems. (2:17) Listen to the full episode with Dr. Rajka Milanovic Galbraith here. Top Longevity Tip #4 Address your micronutrient deficiencies. That will give your body what it needs to fill up its metabolic reserves and ensure that you give your body its best fighting chance when you experience stress, start to age, or get challenged with a chronic disease, (2:38) Listen to the full episode with Thomas Pennel here. Top Longevity Tip #5 Smile more. It is easy to smile when you don’t take yourself too seriously. (3:22) Listen to the full episode with Amy Stark here.  Top Longevity Tip #6 Leveraging your DNA will allow you to live longer. (3:29) Listen to the full episode with Dr. Robert Whitfield here. Top Longevity Tip #7 Strength training is essential if you want to get stronger and live longer! It is the only way to increase your metabolism without doing oxidative damage. (3:52) Listen to the full episode with Debra Atkinson here. Top Longevity Tip #8 Getting enough sleep will ensure that you wake up feeling refreshed with all the energy you need to face the day. (4:29) Listen to the full episode with Dr. Lauren Tessier here. Top Longevity Tip #9 Your mindset makes all the difference! With the right mindset, you will be able to do whatever you want to do, regardless of your age. (5:07) Listen to the full episode with Claudia Muehlenweg here. Top Longevity Tip #10 Paying attention to your body, and listening to what it says to you will keep you in touch with what your body needs. Finding a provider who can reflect on those things will help you understand what your symptoms are telling you about your body. (5:27) Listen to the full episode with Dr. Kelly Feller here.  Which top tip will you use first? Start with one and see how the quality of your life improves. For everything else, call the Integrative Health and Hormone Clinic today and schedule your first appointment at 319-363-0033.

Dr. Dan Cardellichio joins me today to dive into gut health, functional lab testing, and what personalized care is truly all about. Factors that lead to poor gut health: Stress Food sensitivities or intolerances Exposure to environmental toxins Certain medications Gut infections Dr. Cardellichio's Bio: Dr. Dan Cardellichio is a Chiropractic Physician and holds an MS degree in Human Nutrition from the University of Bridgeport where he serves as an Adjunct Professor.  Dr. Dan is passionate about transforming our broken disease-focused system into a true healthcare system finding the true root cause of all diseases.  Dr. Dan had a heart attack at the age of 37, and since that time, he has dedicated his life’s work to helping those restore balance in their life. Dr. Dan works with individuals with metabolic dysregulation such as heart health, diabetes, and metabolic syndrome.  Dr. Dan has become a Leader and Educator in the field of Metabolic Nutrition and Functional Biochemistry. He uses state-of-the-art diagnostic testing, and his clinical experience is used to help determine the cause of your condition and the best course of action for his patients.  Dr. Cardellichio is a dynamic, energetic, captivating, and thought-provoking speaker. He looks forward to meeting you and discussing your nutritional needs. In this episode: Why processed and ultra-processed foods lead to inflammation. (12:45) Why we should avoid cooking with corn and soy oils. (17:50) The importance of supplementing with omega-3 fatty acids. (19:03) What leads to poor gut health? (20:10) Why do so many people have problems with gluten? (27:10) The benefits of the functional medicine approach. (28:35) Why the stool test is so important. (34:10) The best nutrients for healing the gut. (35:32) How Dr. Dan helps his patients with weight loss. (38:03)(40:25) The importance of getting enough sleep. (39:46) Links and resources: Connect with Dr. Dan on Social Media: Dr. Dan on Facebook  Email Dr. Dan: dancardellichio@gmail.com  Call Dr. Dan: 917 608 5896 Relative Links for This Show: https://yourlongevityblueprint.com/product/omega-3s-120-count/ https://yourlongevityblueprint.com/product/gut-shield-chocolate/ 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 | and LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast

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 help people feel empowered to take control of their health.  *However, disclaimer here, these statements and products have not been approved by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.  In this episode: What C60 is, and what it does for the cells. (5:36) What is oxidative stress? (6:03) The cumulative damage oxidative stress causes over time. (7:06) How C60 reverses symptoms of aging. (8:11) The role mitochondria play in our health. (8:55) Why athletes love C60. (15:52) What differentiates C60 from other anti-oxidants? (29:36) Why Ken makes C60 products with MCT, avocado, and olive oils. (23:15) The hormonal benefits of using C60. (28:20) The initial and ongoing benefits of using C60. (32:46) Links and resources: Guest Social Media Links:: https://www.facebook.com/c60purplepowerproducts https://www.instagram.com/c60purplepower/  https://twitter.com/c60purplepower Relative links: Get 10% off using code IHHC Use this link: https://go.shopc60.com/IHHC/ https://whatisc60.org  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 | and LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast

Dr. Bryce Appelbaum joins me again for the second part of our two-part series on why healthcare has it all wrong about the eyes. Today, we talk about how vision impacts sports performance. We get into concussions, how Covid can affect our vision, motion sickness, and supplements for the eyes.  Common symptoms of a head injury that are related to vision Fatigue Eye strain Headache Brain fog Dizziness About Dr. Applebaum: Dr. Bryce Appelbaum is a pioneer in neuro-optometry passionate about unlocking life’s potential through vision.  His expertise includes reorganizing the visual brain post-concussion to return to learn and return to life, remediating visual developmental delays interfering with reading and learning, and enhancing visual skills to elevate sports performance.  Dr. Appelbaum has been featured on the front page of USA Today, in the New York Times Magazine, Bethesda Magazine, and as the cover story of OT Advance.  Dr. Appelbaum has worked with hundreds of professional athletes, numerous professional and collegiate sports teams, and countless amateur athletes to transform raw talent into honed performance through vision.  He also helps teams consider who to draft or sign as free agents based on assessing a player’s visual potential and identifying how far off they may be from operating at that ceiling.  He is the owner and managing doctor at Appelbaum Vision, PC, a private practice specializing in Vision Therapy and Rehabilitation with offices in Bethesda and Annapolis, Maryland.  Dr. Appelbaum is a board-certified Fellow of the College of Optometrists in Vision Development and an Adjunct Clinical Professor at the Southern College of Optometry.  Dr. Appelbaum is on a mission to change the way the world views vision. He believes there is more to vision than just 20/20 eyesight and has developed programs to retrain the brain to revise the eyes.  In this episode: How vision impacts sports performance. (31:07) How improved vision can help people maximize their sports performance. (32:58) How to elevate your young child’s sports performance by improving their vision. (34:56) What a concussion is. (36:45)  How concussions impact vision. (37:13) How long it takes to recover from a concussion. (39:05) What to do if you get a concussion. (42:26) How Covid has impacted our eyes. (44:10) Why it’s preferable to buy higher quality blue-blocking glasses. (47:10) A procedure to help with motion sickness. (50:50) What vision therapy is. (53:50) Foods that promote longevity of the eyes. (54:15) Links and resources: Links and resources: www.visionhelp.com   Work with Dr. Appelbaum virtually: www.drbryceappelbaum.com  www.screenfit.com Use code: DRGRAY10 for 10% off www.AppelbaumVision.com  www.covd.org  www.infinitywalk.org  Guest Social Media Links:: @DrBryceAppelbaum  @AppelbaumVision 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 have Dr. Bryce Appelbaum joining me for a two-part series to get into the misdiagnoses and missed opportunities of vision and explain why healthcare has it all wrong about the eyes. Today we dive into vision therapy, why nearsightedness is increasing alarmingly quickly, and how ADD, ADHD, and dyslexia relate to vision. We also discuss the controversy surrounding eye-patching, and Dr. Applebaum shares many helpful tips along the way. The two main components of nearsightedness: Genetics Environment About Dr Applebaum: Dr. Bryce Appelbaum is a pioneer in neuro-optometry passionate about unlocking life’s potential through vision.  His expertise includes reorganizing the visual brain post-concussion to return to learn and return to life, remediating visual developmental delays interfering with reading and learning, and enhancing visual skills to elevate sports performance.  Dr. Appelbaum has been featured on the front page of USA Today, in the New York Times Magazine, Bethesda Magazine, and as the cover story of OT Advance.  Dr. Appelbaum has worked with hundreds of professional athletes, numerous professional and collegiate sports teams, and countless amateur athletes to transform raw talent into honed performance through vision.  He also helps teams consider who to draft or sign as free agents based on assessing a player’s visual potential and identifying how far off they may be from operating at that ceiling.  He is the owner and managing doctor at Appelbaum Vision, PC, a private practice specializing in Vision Therapy and Rehabilitation with offices in Bethesda and Annapolis Maryland.  Dr. Appelbaum is a board-certified Fellow of the College of Optometrists in Vision Development and an Adjunct Clinical Professor at the Southern College of Optometry.  Dr. Appelbaum is on a mission to change the way the world views vision. He believes there is more to vision than just 20/20 eyesight and has developed programs to retrain the brain to revise the eyes. He is here with us today to discuss The Misdiagnoses and Missed Opportunities of Vision: why healthcare has it all wrong about the eyes?  In this episode: What vision therapy is. (3:15) Why nearsightedness is increasing at an alarming rate. (5:31) How people end up always needing glasses. (6:38) How far should you sit from a screen? (7:55) How hidden vision problems could relate to ADD and ADHD. (10:26) What convergence insufficiency is and how to test kids for it. (11:05) How eyesight differs from vision. (12:53) How hidden vision problems relate to dyslexia. (13:57) Why you should never use Visine eye drops. (18:31) How omega 3 fatty acids benefit dry eyes. (20:19) What causes amblyopia (lazy eye)? (27:00) Links and resources: www.visionhelp.com   www.AppelbaumVision.com  www.covd.org  www.infinitywalk.org  Guest Social Media Links:: @DrBryceAppelbaum  @AppelbaumVision 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

Dr. Titus Chiu specializes in post-concussion syndrome. He joins me today to talk about post-concussion syndrome, leaky brain, brain inflammation, and how to safeguard your brain.  Common symptoms of post-concussion syndrome: Sound sensitivity Motion sensitivity Light sensitivity Nausea Dizziness Motion sickness Vertigo Headaches Anxiety Depression Sleep disturbances Pain Brain fog Brain fatigue About Dr. Chiu: Dr. Titus Chiu is a #1 bestselling author, award-winning international speaker, and Functional Neurologist that specializes in Post-Concussion Syndrome. Dr. Chiu helps health-conscious professionals heal their brains and regain their lives after a concussion by getting to the root cause. He is the #1 bestselling author of BrainSAVE! Learn more about Dr. Chiu's unique approach to brain health at www.brainsave.com.  In this episode: What post-concussive syndrome is. (6:13) Why some people don’t realize they have post-concussive syndrome. (6:58) Why you might not know that you have a concussion. (7:29) Two common myths about concussions. (8:40) Why post-concussive syndrome is so tricky, especially for conventional medicine. (9:24) The functional neurological approach to post-concussive syndrome. (10:55) Warning signs and symptoms of an acute concussion. (15:08) What to do if you have a concussion. (17:00) What leaky brain is and how it relates to brain inflammation and concussions. (22:20) Clues that you might have a leaky brain. (25:46) Some simple ways to activate your vagus nerve to heal a leaky brain. (38:42) Things you can do to safeguard your brain. (49:02) Links and resources: Connect with Dr. Titus Chiu on Instagram, Facebook, and YouTube Free gift: https://www.brainsave.com/blog/6-warning-signs-leaky-brain Leaky Brain Quiz   Brain Save   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

You can build stronger bones at any age! Kevin Ellis joins me today to share his comprehensive approach to bone health and explain how we can easily make the connection between bone strength and longevity. He also helps us understand bone loss and how to build stronger bones. Factors that contribute to people not achieving peak bone mass: Poor diet and nutrition A sedentary lifestyle Eating disorders Certain medications Excessive smoking or drinking About Kevin Ellis: Kevin Ellis is better known as Bone Coach™️. He's a certified integrative nutrition health coach, podcaster, YouTuber, and bone health advocate, and is the founder of BoneCoach.com.  Through a unique 3-step process and world-class coaching programs, he and his team have helped people with osteopenia and osteoporosis in over 1500+ cities around the world get confident in their stronger bones plan. His mission is to not just help over 1+ million people around the globe build stronger bones… It's to help our children and grandchildren prevent osteoporosis and other diseases in the future so they can lead long, active lives. In this episode: What osteoporosis is and how it increases the risk of bone fractures. (9:30) How to find out if you have osteoporosis or osteopenia. (9:50) What osteopenia is. (10:33) The best age for women to get screened for osteopenia and osteoporosis (11:03) What causes osteoporosis? (13:56) Risks and side-effects of standard medications for osteoporosis. (17:56) The connection between gut health and bone health. (19:48) Dietary guidelines for preventing osteoporosis. (23:22) Exercises that work best for bone health. (30:50) Technologies and tests to help us understand our bone quality. (35:49)  What a stronger bone plan looks like. (40:43) Links and resources: Stronger Bones Masterclass BoneCoach™️ Website  BoneCoach™️ Facebook  BoneCoach™️ Youtube    BoneCoach™️ Instagram    BoneCoach™️ Pinterest     BoneCoach™️ TikTok     BoneCoach™️ Podcast     BoneCoach™️ Linkedin    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  Related episode: Episode 39: Biote Hormone Pellet Therapy with Dr. Gary Donovitz