Your Longevity Blueprint

Today, I am excited to welcome Jennifer Henczel. Jennifer is not my typical type of guest. She is a Canadian entrepreneur, and she has also been following Brian Johnson, who did plasma exchanges with his son and lives in pursuit of life extension. Jennifer has some thought-provoking and practical tips to share with us today. I connected with Jennifer through her Women in Podcasting group, where I was honored to be nominated for a Women in Podcasting award in the wellness category. Voting will take place in May 2025, and I’d be most grateful for your support. You will find the voting link in the show notes, and the QR code is available across my social media channels. Some Tips for Reducing Your Stress: Use the melt method with a foam roller to improve circulation and mobility Get enough good sleep Bioidentical natural hormone replacement therapy works well for menopausal women Listen to binaural beats and bilateral beats Jennifer Henczel's Bio:   Jennifer Henczel is a podcaster, author, and founder of the Inspiring Innovators Club and the Women Podcasters Network, Show and Awards.  Jennifer’s mission is to lift women’s voices and stories globally. Jennifer Henczel is known for her ability to build thriving, supportive, and collaborative communities and teaches others how to do the same. She loves creating opportunities for women to connect and collaborate in meaningful ways.  Using her proprietary “Rise Reach Results Roadmap”, Jennifer provides tools, templates, and training to help her members generate more impact and influence.  Jennifer speaks about her mindset, messaging, and monetization strategies for building communities, leveraging content, and turning expertise into multiple income streams. In this episode: Why self-care must come first if you want to be successful  How Jennifer’s network helped her husband shift from being an accident victim to becoming an international speaker How a circle of support and community involvement can benefit your personal and professional well-being The value of incorporating gratitude practices Why we need to take care of ourselves to achieve success  The various modalities Jennifer and her husband incorporated into their lifestyle to support their recovery and successfully manifest their goals and desires. How podcasting helps build community The power of community and connection for achieving personal and professional success and improving longevity Relative Links for This Show: Vote for me for the Women Podcasters Awards in the Wellness Category  Try Halo (Salt) Therapy for respiratory and skin health. Call 319-363-0033 to schedule your session. Use code ENERGY to get 10% off ⁠MITOCHONDRIAL COMPLEX Use code COQ10 to get 10% off ⁠COQ10 Guest Social Media Links: Jennifer Henczel on Facebook On Instagram On YouTube On Twitter  On TikTok Women in Podcasting Facebook Group Women in Podcasting Show (Podcast) Women in Podcasting- Gifts Women Podcasters Network on LinkedIn  Inspiring Innovators Show (Podcast) Inspiring Innovators Show - Gifts TEDx: Paul Henczel - Silencing Stigma through Storytelling 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 excited to have Leo Tonkin joining us today. Leo is a passionate advocate for Halotherapy. He believes the respiratory system is the key to longevity and quality of life because those who cannot breathe properly cannot live well. Even though we take around 20,000 breaths daily, we often take our breath for granted. Unfortunately, our respiratory system degenerates as we age, and the air quality around us keeps deteriorating. So if we fail to care for our lungs, we can lose the ability to sleep, work, and live well, and that’s where Halotherapy, or salt therapy, can help us. Benefits of Salt Therapy: Clears mucus and reduces inflammation in the airways It is antibacterial, anti-inflammatory, and anti-fungal Eases symptoms of asthma, bronchitis, COPD, and allergies Helps prevent and relieve colds, flu, and sinus infections Strengthens immune function, increases lung capacity, and improves breathing Promotes deep and restful sleep Safe for pets and people of all ages Leo Tonkin's Bio: Leo Tonkin has been a pioneer in many industries, and in 2012, he revolutionized the salt therapy industry with his innovative approach and tireless dedication to transforming the way people think about their skin, respiratory, and mental wellness.  With a deep understanding of the science behind salt therapy and its benefits, Leo started SALT Chamber, the world’s leading salt therapy design, equipment, and decor company.  Over a decade ago, he created a global industry for providing a safe, drug-free, evidence-based modality that is ‘hacking’ into our respiratory and skin systems to enhance performance and recovery while improving quality of life.  In 2014, Leo was the Founding Chairman of the Salt Therapy Association, which now has over 3600+ members in 62 countries.  Understanding that air quality and climate change are major contributors to our well-being, he launched the Respiratory Wellness Initiative for the Global Wellness Institute.  He has a passion for making a difference in every breath we take, especially since being a Stage 4 cancer survivor. He lives in Delray Beach Florida, with his wife Lori. He has 4 grandchildren. In this episode: How Halotherapy originated and what it involves Why salt particles are effective for overcoming respiratory issues How does salt therapy work? How the halo generator functions in salt rooms The benefits of salt therapy for pets How salt therapy can help respiratory conditions like COPD, asthma, and cystic fibrosis When should salt therapy be avoided? Why we must keep on moving our bodies Links and Resources: Use code GRAY15 on ⁠Airdoctorpro⁠ website for discounts ⁠Sinus Support Use code TURMRIC to get 10% off ⁠TURMERIC Relative Links for This Show: 🎁 Special Offer: Use Discount Code IHHC for free shipping ➡️ Shop Here Salt Chamber  Salt Chamber on Facebook and Instagram Salt Therapy Association Guest Social Media Links: Leo Tonkin on 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

We are in the midst of a tech revolution in beauty right now, with needle-free, painless devices available to contour the face and body. Today, we are thrilled to have Bethany Heidemann, a successful Iowa-based esthetic nurse practitioner, joining us for the second part of a two-part series. In Part 1, Bethany shared how she was the first nurse practitioner in Iowa to introduce these devices, and she explained her foundational approach to treatment, not just using filler but working from bone and muscle upwards to create a beautifully balanced face. We also discussed the Emsculpt Neo, the Emsella, and the Emtone, our newest device for treating cellulite. Please listen to Part 1 first if you have not yet done so Today, in Part 2, you will hear more about Exion Face and Body, Emface, Radio Frequency Micro-needling, and Emfemme and how their benefits get multiplied with combination treatments. The Benefits of the Exion Device: Non-invasive skin tightening Works for delicate areas around the eyes and mouth, where traditional micro-needling may cause bruising. Stimulates collagen and elastin production Reduces fine lines and wrinkles Improves skin texture and tone It can be used on the face and body Effective in addressing upper eyelid laxity, under-eye hollows, and reducing the appearance of dark circles. Provides a gentler alternative to RF micro-needling while still delivering impactful results Bethany Heidemann's Bio: Bethany Heidemann is an Advanced Registered Nurse Practitioner. Bethany has been in aesthetic medicine for over 6 years. She graduated from the University of Iowa with her BSN in 2005 and From Chamberlain College of Nursing in 2017 with her MSN to become a nurse practitioner. Bethany's past experiences in nursing and as a nurse practitioner ignited her passion for caring for patients in a comprehensive and individualized manner, not a one-size-fits-all way. She is a true believer that looking good and feeling good comes from a combination of taking care of yourself from the inside out. She has brought on several services in her clinic that focus on improving overall quality of life which, in turn, makes you feel like a better version of yourself. In this episode: How the Exion device can complement other treatments, like the Emface How Emtone treatments do not hurt, even though they are a little loud, distracting, and different The benefits of combining Emtone and Emsculpt Neo treatments for smoothing cellulite, breaking down fibrous tissue, and improving skin texture. Why maintenance treatments are essential for achieving long-term results The benefits Bethany has seen from using BTL devices on her body How RF micro-needling can improve the appearance of the skin Why it is essential to use high-quality, medical-grade skin-care products Links and Resources: Sinus Support Use code “DRGRAY” for 10% off Danger Coffee Guest Social Media Links: www.spryskinandwellness.com  On Instagram On Facebook 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

We are in the midst of a tech revolution in beauty right now, with needle-free, painless devices available to contour the face and body, and we are thrilled to have Bethany Heidemann, a successful Iowa-based esthetic nurse practitioner, joining us for a two-part series. Today, in Part 1, we further explore the Emsculpt Neo, the Emsella, and our latest device for treating cellulite, the Emtone. Bethany shares her journey as the first nurse practitioner in Iowa to introduce these devices, and we explore her from-the-ground-up approach to patient care, not just using filler but working on the bone and muscle structure as the foundation for building a beautiful facial canvas. The benefits of the Emsculpt Neo and Emsella devices: Emsculpt Neo: Strengthens and tightens muscles Rebuilds collagen and elastin in the skin Helps lift, firm, and tighten the treated area Targets both muscle tone and skin quality Emsella: Designed for pelvic floor strengthening Works with electromagnetic energy to stimulate muscle contractions Helps address stress incontinence and pelvic floor weakness Combination Therapy (Emsculpt Neo + Emsella): Enhances core and pelvic floor strength Ideal for postpartum recovery and abdominal support Addresses muscle weakness and skin laxity Provides a comprehensive approach to body contouring and pelvic health Bethany Heidemann's Bio: Bethany Heidemann is an Advanced Registered Nurse Practitioner. Bethany has been in aesthetic medicine for over 6 years. She graduated from the University of Iowa with her BSN in 2005 and From Chamberlain College of Nursing in 2017 with her MSN to become a nurse practitioner. Bethany's past experiences in nursing and as a nurse practitioner ignited her passion for caring for patients in a comprehensive and individualized manner, not a one-size-fits-all way. She is a true believer that looking good and feeling good comes from a combination of taking care of yourself from the inside out. She has brought on several services in her clinic that focus on improving overall quality of life which, in turn, makes you feel like a better version of yourself. In this episode: Bethany shares her approach to deciding about treatments for her patients How she educates patients about their concerns, starting from the ground up How Bethany addresses skin health The procedures she utilizes in her clinic to help patients strengthen the muscles of their face and body Bethanie describes the technology of the different devices she uses How Bethany helped a patient overcome significant back and hip pain with glute and abdominal treatments The benefits of Emsculpt Neo and Emsella treatments How do Emsculpt Neo and Emsella treatments feel? Links and Resources: Use code Drgray20 to get 20% off Perfect Aminos Sinus Support Try Halo (Salt) Therapy for respiratory and skin health. Call 319-363-0033 to schedule your session. Guest Social Media Links: www.spryskinandwellness.com  On Instagram On Facebook 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

We are excited to have Lindsay Leahy joining us for the second part of a two-part series. In Part 1, Lindsay shared her story, highlighting the importance of quieting the noise in our lives. Today, in Part 2, she dives into why establishing core values is essential, encouraging us to embody them and bring them into the world. She will also get you to consider what a good life would look like and how to make it happen. For those listeners who have not done so yet, please listen to part one first. Examples of core values: Integrity Honesty Faith Family Respect Commitment Kindness   Time & Energy Prioritization   Personal Growth Lindsay Leahy's Bio: Lindsay Leahy is a proud wife, daughter, auntie, and friend. She is passionate about Jesus, hugs, dreams, adventures, and deep conversation. She is the creator of the blog Grit, Gratitude, and Grace and the author of Take it All Apart: How to Live, Lead, and Work with Intention. Lindsay is also the founder and Dream Builder at The Restoration Project, a women-owned coaching and consulting practice that invites people to "look deeper to go higher." They hold space for leaders and teams to explore who they are at their best and how they bring that into the world. They have supported hundreds of amazing humans to improve their organizational health, team, leadership effectiveness, and individual well-being. In this episode: How Lindsay helps her clients find their core values Lindsay expands on the concept of quieting the noise Why you need to identify and reduce distractions Practical tips for creating quiet time daily to foster reflection and intention How personal and professional development tie together The benefit of improving your emotional vocabulary and how you can do that What teams can focus on to create a more enjoyable experience and maximize their effectiveness   Links and Resources: Sinus Support Use code ENERGY to get 10% off MITOCHONDRIAL COMPLEX Use code OMEGA3S to get 10% off OMEGA3S Guest Social Media Links: The Restoration Project Take It All Apart (book) TRP on Facebook TRP on Instagram: @yourleadershipcoaches TRP on LinkedIn Grit, Gratitude, and Grace 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

We are excited to have Lindsay Leahy, the founder of the Restoration Project and author of the book Take It All Apart, joining us for a two-part series to help us build awareness and find the peace we are searching for in this chaotic world. Today, in Part 1, Lindsay shares how the Restoration Project came about and starts taking us through the importance of quieting the noise in our lives, connecting with our strengths, intentions, and dreams, and moving beyond our fears and limiting beliefs. Six ways to quiet the noise in your life: Start the day with five minutes of intentional quiet time to set the tone for a calmer, more mindful day Recognize the distractions that affect you most (social media, constant background noise, or unhealthy influences) Set boundaries on screen time and be intentional about the content you engage with Reduce background noise by turning off the TV or radio to allow space for silence and stillness Limit your exposure to those who do not support your well-being Turn off the radio or podcasts while driving occasionally to give your mind space to process and reflect Lindsay Leahy's Bio: Lindsay Leahy is a proud wife, daughter, auntie, and friend. She is passionate about Jesus, hugs, dreams, adventures, and deep conversation. She is the creator of the blog Grit, Gratitude, and Grace and the author of Take it All Apart: How to Live, Lead, and Work with Intention. Lindsay is also the founder and Dream Builder at The Restoration Project, a women-owned coaching and consulting practice that invites people to "look deeper to go higher." They hold space for leaders and teams to explore who they are at their best and how they bring that into the world. They have supported hundreds of amazing humans to improve their organizational health, team, leadership effectiveness, and individual well-being. In this episode: How everything changed for Lindsay when she started looking at herself through the eyes of God  The benefits of coaching for health and longevity Lindsay gives an overview of her team and the services they offer at the Restoration Project What it means to quiet the noise in our lives How continuous self-reflection and adjustment help us stay true to our core values How quiet time in the morning sets the tone for the rest of the day How to connect with your strengths, intentions, and dreams   Links and Resources: Use code MOOD to get 10% off 5HTP Use code CALM to get 10% off ADRENAL CALM Use code MAGNESIUM to get 10% off MAGNESIUM Guest Social Media Links: The Restoration Project Take It All Apart (book) TRP on Facebook TRP on Instagram: @yourleadershipcoaches TRP on LinkedIn Grit, Gratitude, and Grace 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. Stephanie Venn-Watson, a veterinary epidemiologist for the Navy, joins us again today for the second half of a two-part series. Dr. Venn Watson is passionate about raising awareness about the benefits of C15. In Part 2 today, she dives into the dangers of C15 deficiency, highlighting the differences between omega 3s and C15. She also explains why we need both and how to get C15 from our diet or by taking Fatty 15. Please listen to Part 1 first to hear about the Navy dolphins and the discovery of this fatty acid before joining us for Part 2 of our exciting interview series. Why we need C15: For longevity To fight aging To boost energy levels To strengthen cells To reduce inflammation and the risk of heart disease, diabetes, and neurodegeneration To improve metabolic health To support brain health Dr. Venn Watson Bio: Dr. Stephanie Venn-Watson is the CEO of Seraphina Therapeutics. A seasoned veterinary epidemiologist and public health scientist, Stephanie previously served at the World Health Organization and U.S. Navy. With a life-long mission of helping people (and our fellow animals) age better, Stephanie’s award-winning approach to improving human and animal health has been featured on NPR, BBC, CBS, and National Geographic. In her time as CEO, Seraphina Therapeutics has been recognized for its extensive research and education on pentadecanoic acid (C15:0). Stephanie received her B.S. in Animal Physiology and Neuroscience from UC San Diego, D.V.M. from Tufts University, M.P .H. from Emory University, and she was a National Research Council Associate with the Armed Forces Medical Intelligence Center. She is an Albert Schweitzer Fellow for Life. In this episode: Why Fatty 15 is better for us than Rapamycin or Metformin What a C15 deficiency looks like Using blood spot testing to ensure optimum C15 levels How C15s differ from Omega 3 fatty acids The many benefits of supplementing with C15s How the Fatty 15 supplement gets made, and where the ingredients are sourced   Links and Resources: Use code LONGEVITYBLUEPRINT for 15% off your first purchase of fatty15 Or use this link  Use code ENERGY to get 10% off MITOCHONDRIAL COMPLEX Use code “DRGRAY” for 10% off Danger Coffee Use code OMEGA3S to get 10% off OMEGA3S 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 Relative Links for This Show: The Longevity Nutrient: The Unexpected Fat That Holds the Key to Healthy Aging by Stephanie Venn-Watson Guest Social Media Links: TEDx: Save the dolphins. Save the world  Discover C15 fatty15 | C15:0 Supplement on Instagram

I am thrilled to have Stephanie Venn-Watson, a veterinary epidemiologist for the Navy, joining me for a delightful two-part series. I have always loved dolphins, and as it turns out, they have taught us a great deal about aging! Today, in Part 1, Dr. Venn-Watson introduces longevity molecules known as geroprotectors. She shares how she discovered C15 while studying Navy dolphins and explains why those with higher C15 levels have a longer health span than those with lower levels. This interview has convinced me that I needed to take C15, which is available in a supplement called Fatty15. Best Food Sources for C15: Dairy fat Fatty fish (Heads and skin) Dr. Stephanie Venn-Watson's Bio: Dr. Stephanie Venn-Watson is the CEO of Seraphina Therapeutics. A seasoned veterinary epidemiologist and public health scientist, Stephanie previously served at the World Health Organization and U.S. Navy. With a life-long mission of helping people (and our fellow animals) age better, her award-winning approach to improving human and animal health has been featured on NPR, BBC, CBS, and National Geographic. In her time as CEO, Seraphina Therapeutics has been recognized for its extensive research and education on pentadecanoic acid (C15:0). Stephanie received her B.S. in Animal Physiology and Neuroscience from UC San Diego, D.V.M. from Tufts University, M.P .H. from Emory University, and she was a National Research Council Associate with the Armed Forces Medical Intelligence Center. She is an Albert Schweitzer Fellow for Life. In this episode: What are geroprotecters? How Dr. Venn-Watson discovered C15 accidentally while working with Navy dolphins What makes C15 the leading longevity nutrient? Why C15 is such a significant saturated fatty acid What is our optimum C15 level? How C15 protects us from oxidative damage Which foods provide us with C15? The benefits of supplementing with Fatty 15 Links and Resources: Use code ENERGY to get 10% off MITOCHONDRIAL COMPLEX Use CODE BERGAMOT to get 10% off Citrus Bergamot Use code Drgray20 to get 20% off Perfect Aminos 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 Relative Links for This Show: The Longevity Nutrient: The Unexpected Fat That Holds the Key to Healthy Aging by Stephanie Venn-Watson Guest Social Media Links: TEDx: Save the dolphins. Save the world  Discover C15 fatty15 | C15:0 Supplement on Instagram Use code LONGEVITYBLUEPRINT for 15% off your first purchase of fatty15 Or use this link

Linda Bamber joins me today for the second part of our two-part series on the WavWatch, which uses sound therapy to send specific sounds to retune and realign the energy within the body. The sounds are absorbed quickly and safely through the skin and bones before moving throughout the body. In Part 2 today, Linda dives into the specific uses of the WavWatch, including its role in preventing and treating Lyme disease and parasites. What the WavWatch can be used totreat: All symptoms of inflammation Lyme Disease Helps eliminate parasites and prevent reinfestation Targets known pathogens, viruses, and detoxes lymph nodes Supports detoxification from chemicals, EMFs, radiation, and heavy metals Addresses muscle, nerve, and joint pain Nerve-related conditions like Bell's Palsy and neuropathy Emotional Support Improving brain function, memory, cognition, and mental clarity. Targeted support for heart, eyes, ears, and other vital organs Linda Bamber-Olson's Bio: Linda Bamber-Olson developed a fascination with sound after being born deaf in one ear. Her love for music- particularly percussion, revealed the healing power of vibrations, which positively impacted her health and mind. This personal discovery, combined with frustration over limited options for her mother and sister during their battles with breast cancer, inspired her to create BRAS—a business focused on thermography and natural prevention strategies for breast health. Her passion for sound as a healing modality led to the development of the WAVWatch, a self-care wearable that uses sound frequencies to promote wellness. The device has grown rapidly in popularity, fueled by remarkable customer testimonials and its ability to provide instant relief. A sought-after speaker on the healing power of sound, Linda frequently appears on podcasts with experts like Carrie Madej and Dr. Bryan Ardis. She continues to inspire others through her innovative work and will release a book chronicling her health journey in early 2025. In this episode: How the WavWatch provides relief for all the symptoms of inflammation How the WavWatch is a cost-effective, easy-to-use, and drug-free tool with no side effects that everyone can use The many practical applications of the WavWatch Linda highlights the importance of using the WavWatch for disease prevention and protection against parasites How consuming sea salt benefits overall health Linda shares anecdotes and testimonials from WavWatch users to highlight its effectiveness  Links and Resources: Guest Social Media Links: Buy a WavWatch: Use the code: Drgray for $100 off Bras Thermography Use code CALM to get 10% off ADRENAL CALM Use Code DIM to get 10% off DIM Use code Bvitamins to get 10% off METHYL B 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

I am delighted to welcome Linda Bamber today for Part 1 of a two-part series where we discuss the healing power of sound and dive into how she developed the WavWatch. The WavWatch uses sound therapy to send specific sounds to retune and realign the energy within the body. The sounds are absorbed quickly and safely through the skin and bones before moving throughout the body. Some unique safety benefits of the WavWatch It is safe to use during pregnancy It is safe to use with a pacemaker It does not emit EMFs Linda Bamber-Olson's Bio: Linda Bamber-Olson developed a fascination with sound after being born deaf in one ear. Her love for music, particularly percussion, revealed the healing power of vibrations, which positively impacted her health and mind. This personal discovery, combined with frustration over limited options for her mother and sister during their battles with breast cancer, inspired her to create BRAS—a business focused on thermography and natural prevention strategies for breast health. Her passion for sound as a healing modality led to the development of the WAVWatch, a self-care wearable that uses sound frequencies to promote wellness. The device has grown rapidly in popularity, fueled by remarkable customer testimonials and its ability to provide instant relief. A sought-after speaker on the healing power of sound, Linda frequently appears on podcasts with experts like Carrie Madej and Dr. Bryan Ardis. She continues to inspire others through her innovative work and is set to release a book chronicling her health journey in early 2025. In this episode: What is a zero-EMF sound frequency watch? How her extensive research and study of frequencies 15 years ago led Linda to develop the WavWatch How the WavWatch uses non-EMF sound frequency to promote healing through the skin and bones Linda shares the technical specifications of the WavWatch The history of sound frequency use in medical treatments Guest Social Media Links: Buy a WavWatch: Use the code: Drgray for $100 off Bras Thermography Links and Resources: Use code IGG to get 10% off SB IGG Use code GLUTATHIONE to get 10% off GLUTATHIONE 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

I am excited to welcome my learned and insightful colleague, Dr. Miles Nichols, back today to conclude our two-part series on the inevitables of aging. In this episode, he explains how to test for the inevitables discussed in Part 1 using AI, genetics, epigenetics, microbiome analysis of the gut, skin, nose, and reproductive tissues, and blood nutrient testing. He also dives into the dangers of microplastics. Ways to Reduce Microplastic Exposure Drink filtered water (reverse osmosis is most effective) Use glass or stainless steel instead of plastic containers Avoid hot liquids in plastic-lined cups Do not store fermented foods in plastic Improve air quality in the home with filtration and ventilation Dr. Miles Nichols's Bio: Dr. Miles Nichols is a functional medicine doctor specializing in Lyme, mold illness, gut, thyroid, and autoimmunity. After personally struggling with chronic fatigue in his early 20s, Dr. Miles dedicated himself to figuring out the root causes. He suffered and recovered from thyroid dysfunction, autoimmunity, a gut infection, Lyme co-infections, and mold illness. Dr. Miles has authored two books. He founded the Medicine with Heart functional medicine clinic in Colorado as well as the Medicine with Heart Institute that trains other doctors in functional medicine. In this episode: Various categories and sub-categories of testing for the inevitables of aging Dr. Miles shares his favorite interventions when creating a personalized approach for his patients How environmental toxins impact health Why addressing dampness and mold in the home is critical for longevity Dr. Miles discusses the challenges of diagnosing and treating Lyme disease The benefits of herbal therapies and advanced testing for managing chronic infections The importance of self-awareness, gratitude, positive mindset, and mindfulness in health management Links and Resources: Use code GLUTATHIONE to get 10% off GLUTATHIONE Use code MOOD to get 10% off 5HTP Use code BIND to get 10% off ENVIROBIND Follow Your Longevity Blueprint  On Instagram| Facebook| Twitter| YouTube | LinkedIn Get your copy of the Your Longevity Blueprint book and claim your bonuses here Find Dr. Stephanie Gray and Your Longevity Blueprint online   Follow Dr. Stephanie Gray  on Facebook| Instagram| Youtube | Twitter | LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast  Relative Links for This Show: Medicine With Heart Functional Medicine Blog

I am excited to welcome Dr. Miles Nichols for a two-part series where he shares his wealth of knowledge on the inevitabilities of aging. In Part 1 today, we dive into five inevitables that hinder our health span and impact our longevity. Inevitable aspects of aging: Physical deterioration Cardiovascular issues Cellular aging Metabolic decline Brain atrophy A risk of dementia, Alzheimer's, or memory loss. Dr. Miles Nichols's Bio: Dr. Miles Nichols is a functional medicine doctor specializing in Lyme, mold illness, gut, thyroid, and autoimmunity. After Dr Miles personally struggled with chronic fatigue in his early 20s, he dedicated himself to figuring out the root causes. He suffered and recovered from thyroid dysfunction, autoimmunity, a gut infection, Lyme co-infections, and mold illness. Dr Miles has authored two books. He founded the Medicine with Heart functional medicine clinic in Colorado, as well as the Medicine with Heart Institute, which trains other doctors in functional medicine. In this episode: Miles explains the difference between lifespan and healthspan Some inevitables that could hinder longevity How the atherosclerotic process impacts the body The role inflammatory markers and advanced lipid panels play in assessing cardiovascular risk Why early detection of Alzheimer's and dementia is essential How environmental exposures and genetic predispositions can lead to a cancer risk Why muscle mass and bone density are critical for preventing fractures Why metabolic health is crucial for longevity Links and Resources: Use CODE BERBERINE to get 10% off Berberine Use code COQ10 to get 10% off COQ10 Use CODE BERGAMOT to get 10% off Citrus Bergamot 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  Relative Links for This Show: Medicine With Heart Functional Medicine Blog

I am delighted to have Dr. Jill Valerias, an Alaskan-based practitioner, joining me on the show for a two-part series on low-dose Naltrexone. I have been eager to explore this topic for quite some time, and Dr.Valerias is the perfect expert to guide us. In Part 1, she clarified what low-dose Naltrexone is and explained its uses. In Part 2 today, we dive into its safety, the correct dosages, and lab monitoring. Dr. Jill Valerius Bio: Dr. Jill Valerius is a dual board-certified physician in Family and Integrative Medicine with an additional certification in Functional Medicine. She has been practicing family medicine for over 20 years and, over time, has realized that focusing on diet, lifestyle, and nutrition are the only ways to treat and avoid chronic diseases effectively. Through listening, educating, and empowering patients, she has been able to help patients reverse and avoid chronic medical problems and unnecessary prescription medications. Her mission is to educate and empower people to avoid and reverse health problems, allowing them to live happy, healthy, and full lives. In This Episode: How LDN works to provide pain relief The immune-modulating effects of LDN How LDN reduces inflammation How LDN impacts sleep, pain, and overall well-being Various autoimmune conditions that LDN can treat   What is the typical dosing regimen for LDN? The tools Dr.Valerius uses to monitor and improve cognitive function in older patients and those she uses to help patients relax and improve their focus     Links and Resources: Use code HEALGUT to get 10% off GI Support Use CODE BERBERINE to get 10% off Berberine Use code COQ10 to get 10% off 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  Guest Social Media Links: Now Health on Facebook Now Health on Instagram   Jill Valerius on Instagram  Relative Links for This Show: LDN Science LDN Research Trust Now Health Your Longevity Blueprint Products: Berberine Support COQ10 GI Support

I am thrilled to have Dr. Jill Valerias, an Alaskan-based practitioner, joining me for a two-part series on low-dose Naltrexone. I’ve been eager to explore this topic for quite some time, and Dr.Valerias is the perfect expert to guide us. Get ready for a fascinating discussion as we dive into Part 1 today. What can Low Dose Naltrexone be used for? Boosting immunity Chronic pain Fibromyalgia Autoimmune diseases. Dr. Jill Valerius Bio: Dr. Jill Valerius is a dual board-certified physician in Family and Integrative Medicine with an additional certification in Functional Medicine. She has been practicing family medicine for over 20 years and, over time, has realized that focusing on diet, lifestyle, and nutrition are the only ways to treat and avoid chronic diseases effectively. Through listening, educating, and empowering patients, she has been able to help patients reverse and avoid chronic medical problems and unnecessary prescription medications. Her mission is to educate and empower people to avoid and reverse health problems, allowing them to live happy, healthy, and full lives. In This Episode: What is Low Dose Naltrexone (LDN)? What is LDN used for? How Dr.Bahari discovered the concept of using LDN in the 1980s How LDN tricks the body into producing more endorphins to reduce chronic pain and inflammation The benefits of LDN for treating autoimmune conditions Links and Resources: Use code GLUTATHIONE to get 10% off GLUTATHIONE Use code MOOD to get 10% off 5HTP Use code MAGNESIUM to get 10% off MAGNESIUM 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  Guest Social Media Links: Now Health on Facebook Now Health on Instagram   Jill Valerius on Instagram  Relative Links for This Show: LDN Science LDN Research Trust Now Health Your Longevity Blueprint Products: Glutathione  5 HTP Magnesium Chelate

Michael Rubino, the founder of HomeCleanse, joins me again today for the second part of a two-part series. In Part 1 last week, he explained why air quality is the missing link for better health and how indoor contaminants like mold and bacteria grow in our homes, making us sick and impacting our longevity. Today, in Part 2, he discusses his foundation and the importance of air quality, how to find a good mold inspector and remediator, and whether buying an existing home or building a new one is better. How to prevent mold from recurring in a home: Make sure all mold was removed entirely Maintain good indoor air quality using high-efficiency HVAC filters and air purifiers Address all sources of moisture Clean the home thoroughly Do regular maintenance Michael Rubino's Bio: Michael Rubino is a mold and air quality expert, environmental wellness advocate, and founder of HomeCleanse, a revolutionary company with the vision to end the worldwide health epidemic caused by poor air quality and toxic indoor environments. He is also Chair and Co-Founder of Change the Air Foundation and Host of the Never Been Sicker podcast. In This Episode: How to find a good mold inspector and a good remediator Why it is critical to remove mold properly Strategies for preventing mold from recurring after remediation Which air purifiers and cleaning products are safest to use inside the home? Why dead mold spores are problematic How mold can grow in both new and old homes Why proper construction practices are essential to prevent mold from growing Why clean air and detoxing are crucial for longevity and overall health. Links and Resources: Use code GLUTATHIONE to get 10% off GLUTATHIONE Use code BIND to get 10% off ENVIROBIND Follow Your Longevity Blueprint  On Instagram| Facebook| Twitter| YouTube | LinkedIn Get your copy of the Your Longevity Blueprint book and claim your bonuses here Find Dr. Stephanie Gray and Your Longevity Blueprint online   Follow Dr. Stephanie Gray  on Facebook| Instagram| Youtube | Twitter | LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast  Guest Social Media Links: HomeCleanse  Michael Rubino Michael Rubino on Youtube Michael Rubino on Instagram Michael Rubino on TikTok Michael Rubino on Facebook Michael Rubino on Twitter HomeCleanse on Facebook HomeCleanse on Instagram HomeCleanse on TikTok Relative Links for This Show: Use code LONGEVITY for 5% off at the HomeCleanse Shop The DUST Test AIR DOCTOR: Use code: GRAY15 on any AirDoctor Pro website for discounts OR use this link Watch Mold Spore Eruption

I am excited to have Michael Rubino, the founder of HomeCleanse, joining me for a two-part series. Michael is a mold and air quality expert. Today, in Part 1, he dives into why indoor air quality is the missing link for better health, explaining how contaminants like mold and bacteria growing inside our homes make us sick and impact our longevity, how cleaning and purifying indoor air improves air quality, and why dust is a serious threat to our indoor environment and health. Where to look for hidden mold inside your home: Behind the walls Behind the ceilings In the HVAC In the attic In the basement In crawl spaces Michael Rubino's Bio: Michael Rubino is a mold and air quality expert, environmental wellness advocate, and founder of HomeCleanse, a revolutionary company with the vision to end the worldwide health epidemic caused by poor air quality and toxic indoor environments. He is also Chair and Co-Founder of Change the Air Foundation and Host of the Never Been Sicker podcast. In This Episode: Why indoor air quality is crucial for better health Different contaminants you may find in the indoor air in your home Symptoms you may experience from poor indoor air quality Telltale signs of a mold issue in your home What are the potential problems with HVAC systems and humidifiers? How to avoid possible dangers in crawl spaces and basements The link between autoimmune diseases and mold The limitations of air testing for detecting mold spores and the benefits of dust testing Links and Resources: LMNT link: https://elementallabs.refr.cc/drgray Use code BIND to get 10% off ENVIROBIND Use code “DRGRAY” for 10% off Danger Coffee 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  Guest Social Media Links: HomeCleanse  Michael Rubino Michael Rubino on Youtube Michael Rubino on Instagram Michael Rubino on TikTok Michael Rubino on Facebook Michael Rubino on Twitter HomeCleanse on Facebook HomeCleanse on Instagram HomeCleanse on TikTok Relative Links for This Show: Use code LONGEVITY for 5% off at the HomeCleanse Shop The DUST Test AIR DOCTOR: Use code: GRAY15 on any AirDoctor Pro website for discounts OR use this link Watch Mold Spore Eruption

I am excited to have Heather Gray, The Renegade Health Boss, joining me for the second part of a two-part series today. Heather has overcome some incredible challenges. Today, in Part 2, she shares more of her story and additional insights to help those who have had childhood trauma, autoimmune diseases, Lyme, and mold. Ways to prevent Lyme disease and mold-related illnesses: Ensure your immune system is as robust as possible Calm your nervous system Adopt a less stressful lifestyle Eradicate the toxins from your body and your environment Heather Gray's Bio: Heather Gray is a Functional Diagnostic Nutritionist and Bioenergetic Practitioner, specializing in supporting clients with chronic and complex illnesses such as Lyme disease, Mold Toxicity, and Autoimmune diseases. With over 32 years of personal experience, she understands the struggles of living with these conditions and is dedicated to helping others find relief. Her personalized approach as a practitioner, podcast host, author, and Stand-Up Comedian has helped countless clients reduce inflammation in the body and brain, improve gut health, and achieve optimal wellness. She helps her clients get to the root cause of their symptoms and helps them take control of their health journey. Heather's approach is not only effective but also empowering. She often says, “Don't let chronic illness control your life. You can achieve the health and vitality you deserve.” In this episode: The additional steps Heather took on her personal healing journey, including somatic experiencing and breathwork How micro-dosing with GLP-1 helped Heather improve her cognitive function and overall health Why it is essential to address the emotional aspects of healing as well as the physical aspects The benefits of adopting a holistic approach to healing Heather shares her experiences with EMDR, plant medicine, and low-dose ketamine therapy The importance of setting boundaries, self-care, and seeking support during trauma recovery Tips for preventing Lyme disease and mold-related illnesses Links and Resources: LMNT link: https://elementallabs.refr.cc/drgray Use code GLUTATHIONE to get 10% off GLUTATHIONE Use code Bvitamins to get 10% off METHYL B 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  Guest Social Media Links: Renegade Health Boss Renegade Health Boss Products Renegade Health Boss on Instagram Renegade Health Boss on Linktr.ee Renegade Health Boss Podcast on Spotify Relative Links for This Show: Check out Your Longevity Blueprint Episode45 with The Queen of Thrones on Castor oil packs and Episode 42 on Sauna Therapy. Tick Check Use the code BLUEPRINT to save $100 on The Renegade Health Boss’s Foundations of Health Course.

I am excited to have Heather Gray, The Renegade Health Boss, joining me for a two-part series. Heather has weathered countless trials. Today, in Part 1, she shares her story openly and honestly and offers tips to help listeners who have experienced childhood trauma, autoimmune diseases, Lyme, and mold. The Benefits of Laughter for Healing: Lowers cortisol: Laughter helps reduce the levels of cortisol, the stress hormone, promoting relaxation and a sense of well-being. Increases good hormones: It boosts the production of endorphins and dopamine, the body’s natural feel-good chemicals, enhancing mood and reducing pain. Decreases inflammation: Regular laughter can lower inflammation in the body, which is often linked to chronic diseases and various health conditions. Keeps people present: Laughter encourages mindfulness by keeping people engaged in the present moment, fostering a deeper connection with themselves and others. Helps people focus on positive outcomes: It shifts attention from negative thoughts to positive possibilities, promoting a more optimistic outlook on life. As the Lyme Boss and a comedian, she offers insightful tips on incorporating laughter into daily life. Her advice emphasizes the healing power of humor, making it an accessible and enjoyable tool for improving health and well-being. Heather Gray's Bio: Heather Gray is a Functional Diagnostic Nutritionist and Bioenergetic Practitioner specializing in supporting clients with chronic and complex illnesses such as Lyme disease, Mold Toxicity, and Autoimmune diseases. With over 32 years of personal experience, she understands the struggles of living with these conditions and is dedicated to helping others find relief. Her personalized approach as a practitioner, podcast host, author, and Stand-Up Comedian has helped countless clients reduce inflammation in the body and brain, improve gut health, and achieve optimal wellness. Heather helps her clients get to the root cause of their symptoms and helps them take control of their health journey. Her approach is not only effective but also empowering. She often says, “Don't let chronic illness control your life. You can achieve the health and vitality you deserve.” In this episode: How Heather inspires and educates people by including topics like brain inflammation, coffee enemas, and her transgender son in her comedy routine How laughter helps us heal Why it is essential to remain present The symptoms Heather experienced after a tick bite The effects of mold exposure How discovering Functional Diagnostic Nutrition helped Heather address the root causes of her health issues. How Heather finally got diagnosed with Lyme disease after years of misdiagnosis  Links and Resources: Use code GRAY15 on Airdoctorpro website for discounts Use code BIND to get 10% off ENVIROBIND Use CODE BERBERINE to get 10% off Berberine 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  Guest Social Media Links: Renegade Health Boss Renegade Health Boss Products Renegade Health Boss on Instagram Renegade Health Boss on Linktr.ee Renegade Health Boss Podcast on Spotify Relative Links for This Show: Check out Your Longevity Blueprint Episode 45 with The Queen of Thrones on Castor oil packs and Episode 42 on Sauna Therapy. Tick Check Use the code BLUEPRINT to save$100 on The Renegade Health Boss’s Foundations of Health Course.

I am delighted to have the opportunity to connect with you today. It has been a challenging year, but I am determined to keep the podcast going due to all the invaluable feedback and support I have received, which I appreciate. I am excited about the incredible lineup of guests planned for Season Five and committed to bringing their voices to the show. Join me for a brief episode where I walk you through my approach to patient care at the Integrative Health and Hormone Clinic. Stephanie Gray's Bio: Stephanie Gray 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! Specifically, 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 again. She is known for keeping hormone replacement therapy sexy, safe, and effective. She is the Amazon best-selling author of the book Your Longevity Blueprint, host of the Your Longevity Blueprint podcast, and co-founder of Your Longevity Blueprint Nutraceuticals with her husband, Eric. In This Episode: Our aim at the Integrative Health and Hormone Clinic Our approach to integrative medicine How we use advanced lab testing to get to the root cause of problems How we address nutritional deficiencies Why we need to address hormone imbalances early in life How we approach environmental toxicities and what we use genetic testing for How the clinic helps patients with weight management issues The IV therapy services we offer at the clinic How to find out more about our high-quality nutraceutical products Links and Resources: Use CODE BERGAMOT to get 10% off Citrus Bergamot Use code ENERGY to get 10% off MITOCHONDRIAL COMPLEX 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

I am thrilled to have Dr. Tabatha Barber join me for the second part of a two-part series. In Part 1, she shared her faith-it approach to fasting. Today, in Part 2, she explains how conventional gynecology differs from functional gynecology and why natural hormone replacement therapy becomes essential as we age. We also dive into her upcoming five-day challenge. What is truly the root cause of endometriosis? A hormone imbalance Inflammation in the gut Dr. Tabatha Barber's Bio: Dr. Tabatha Barber is a highly sought-after physician, speaker, and 2-time best-selling author who has dedicated her life to empowering women in their health journeys. Overcoming early life challenges, including being a teenage mother and high school dropout, she rose to success through faith and perseverance. Dr. Tabatha holds triple board certifications in obstetrics and gynecology, menopause, and functional medicine. Her virtual medical practice offers compassionate care to women across the nation. She is the creator of the Fast to Faith Coaching Certification Academy, where faith, health, and business intersect- helping women achieve spiritual and physical transformation. Through her international best-selling book Fast to Faith, her podcast program, and her supplement line, Dr. Tabatha inspires thousands to heal from within by focusing on gut health, hormone balance, and soul nourishment. She is a beacon of light in a sea of medical darkness. In This Episode: What is the relationship between gut health and hormone health? How inflammation and toxins impact the body Why do we need to address the root causes of health problems instead of just treating the symptoms? The benefits of hormone replacement therapy for menopausal women How functional gynecology addresses the whole body and tackles the root causes of health issues Dr. Tabatha debunks some common misconceptions about hormone replacement therapy Why birth control pills are not the solution for irregular periods How her upcoming five-day challenge can help women starting their health journeys Links and Resources: Use code HEALGUT to get 10% off GI Support Use code GLUTATHIONE to get 10% off GLUTATHIONE Use code BIND to get 10% off ENVIROBIND Follow Your Longevity Blueprint  On Instagram| Facebook| Twitter| YouTube | LinkedIn Get your copy of the Your Longevity Blueprint book and claim your bonuses here Find Dr. Stephanie Gray and Your Longevity Blueprint online   Follow Dr. Stephanie Gray  on Facebook| Instagram| Youtube | Twitter | LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast  Guest Social Media Links: Dr. Tabatha Barber on Instagram Go Dr. Tabatha:https://go.drtabatha.com/lfgf292320?am_id=drstephanie Relative Links for This Show: Fast To Faith   Go Dr. Tabatha