Your Longevity Blueprint

On this podcast, we often talk about what to eat, how to move, and how to sleep. But what if the key to living longer and feeling better is something most of us have never even considered? I’m excited to have Dr. Jo Brown joining me for a two-part series. She has spent more than two decades working with some of the world’s greatest athletes, In Part 1 today, we discuss the nervous system, how it affects your energy, recovery, resilience, and how long you may actually live. How to know if your nervous system is dysregulated Notice whether you wake up feeling refreshed or fatigued. Pay attention to difficulties in falling asleep or waking during the night Look for irritability, anxiety, or mood changes  Do you regularly need extra coffee or sugar to get through the afternoons? Pay attention to brain fog, memory problems, or difficulties in thinking clearly. Notice increased cravings, fatigue, or signs of inflammation Look at how you respond to stress  Bio:  Dr. Jo Brown is a globally respected performance physiotherapist and high-performance coach with over two decades of experience on the world stage. She has supported athletes across 18 different sports at the highest level — including 'the fastest man on the planet,' Noah Lyles, NBA athletes, Grand Slam tennis stars, the Australian Swim Team, and the legendary Jamaican Bobsleigh team. Dr. Jo is currently Head of Human Performance at Nuropod, where she's bringing nervous system science into the mainstream performance conversation.  What makes Dr. Jo's approach so powerful is that she doesn't just treat bodies — she builds complete performance ecosystems, blending science, intuition, and belief to help people perform and feel their absolute best. In this episode: How observing elite athletes changed the way Dr. Brown understood performance How nervous-system regulation helps athletes consistently perform under pressure What we can learn from facing the things we are unwilling, afraid, or anxious to look at Why the nervous system is central to both performance and longevity Dr. Brown explains the relationship between the sympathetic and parasympathetic nervous systems Some common signs of a dysregulated nervous system  Why Dr. Brown recommends looking at trends over time instead of becoming obsessed with HRV or sleep scores Links and Resources: Use code BRAINMAG to get 10% off ⁠⁠⁠Neuro Magnesium Support Use code MealShield to get 10% off ⁠⁠⁠MealShield Support the launch by purchasing your copy on September 29th! Available at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YourLongevityBlueprint.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, with local copies coming to the Integrative Health and Hormone Clinic in Eastern Iowa this October. Guest Social Media Links: Website  Nuropod Dr. Jo on Instagram  Nuropod on Instagram  Dr. Jo Brown on LinkedIn Relative Links for This Show: Get $45 off Nuropod using this exclusive link: https://link.nuropod.com/DRGRAY 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

Today, I’m excited to share Part 2 of my conversation with Katie Kimball of Raising Healthy Families. In Part 1, we discussed why kids become picky eaters and how to uncover what's really going on. Today, in Part 2, we explore real-life examples, including dinner battles, kids who refuse to try new foods, and teens who live on carbs, and Katie explains how getting kids into the kitchen helps them take ownership of both their choices and their health for life. If you haven’t done so already, please listen to Part 1 first. Ways to Help Children Take Ownership of Their Food Choices Limit dessert to once a day, and let your child choose when to have it  Keep introducing new foods without pressuring your child to eat them Teach children to listen to their body  Help children understand how food fuels their bodies   Gradually allow older children more responsibility for their food choices Bio:  Katie Kimball of Raising Healthy Families is on a mission to connect families around healthy food and teach every child to cook! Her TEDx talk "Picky Eating Isn't About the Food" inspired a membership called The Picky Eating Playbook, and now a book being published in November 2026 through Familius Press. In this episode: Why dessert should not be a reward for eating other foods How to limit sugar without forbidding it entirely How to make conversations about food less stressful for picky eaters Ways to help picky eaters become more familiar with new foods Why children sometimes reject foods they previously enjoyed How to help teenagers become more willing to eat a wider variety of foods The value of teaching children to cook  Ways to avoid emotional eating in children Links and Resources: Your Longevity Blueprint Omega 3s – 60 capsules⁠⁠ Use code HEALGUT to get 10% off ⁠⁠⁠GI Support Support the launch by purchasing your copy on September 29th! Available at ⁠⁠⁠⁠⁠⁠⁠⁠⁠YourLongevityBlueprint.com⁠⁠⁠⁠⁠⁠⁠⁠⁠, with local copies coming to the Integrative Health and Hormone Clinic in Eastern Iowa this October. Guest Social Media Links: Katie Kimball on YouTube  Raising Healthy Families: Healthy Parenting Handbook Podcast  Pre-Order the Book + BonusesGet access to the book landing page and available pre-order bonuses:https://raisinghealthyfamilies.com/PickyGray Knife Skills FreebieAccess the free knife skills resource here:https://raisinghealthyfamilies.com/longevityblueprint Podcast Landing PageLearn more and explore the podcast here:https://sl290.isrefer.com/go/podcast/IHHC2022/ Relative Links for This Show: Free Knife Skills Class For Kids  Free Book Bonuses 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

Does your child eat well at breakfast but refuse dinner? Or perhaps they loved veggies last year but won’t even touch them now? I’m excited to have Katie Kimball, who is on a mission to connect families around healthy food and teach children to cook, with me for a two-part series. In Part 1 today, we explore several reasons why your child might be a picky eater, and Katie clarifies how to figure out which one might be affecting your child. How to help picky eaters: Look for patterns in what your child struggles to eat, rather than focusing only on what they refuse to eat Establish regular meal and snack times, keeping meals and snacks at least 90 minutes apart  Let children serve themselves as soon as they are able Respond calmly and avoid pressuring your child to eat Avoid power struggles around food  Allow children to touch, smell, or explore foods at their own pace  Bio:  Katie Kimball of Raising Healthy Families is on a mission to connect families around healthy food and teach every child to cook! Her TEDx talk "Picky Eating Isn't About the Food" inspired a membership called The Picky Eating Playbook, and now a book being published in November 2026 through Familius Press. In this episode: What may lie behind a child's refusal to eat certain foods How sensory sensitivities can make some foods difficult to tolerate How to avoid power struggles around food What to do when children ask for snacks outside their regular meal and snack times How to limit snacks and second helpings How learning to cook can help children become more willing to mix foods How to introduce new foods to picky eaters Links and Resources: ⁠⁠⁠⁠⁠Your Longevity Blueprint Omega 3s – 60 capsules⁠Use code HEALGUT to get 10% off ⁠⁠GI Support Support the launch by purchasing your copy on September 29th! Available at ⁠⁠⁠⁠⁠⁠⁠⁠⁠YourLongevityBlueprint.com⁠⁠⁠⁠⁠⁠⁠⁠⁠, with local copies coming to the Integrative Health and Hormone Clinic in Eastern Iowa this October. Pre-Order the Book + BonusesGet access to the book landing page and available pre-order bonuses:https://raisinghealthyfamilies.com/PickyGray Knife Skills FreebieAccess the free knife skills resource here:https://raisinghealthyfamilies.com/longevityblueprint Podcast Landing PageLearn more and explore the podcast here:https://sl290.isrefer.com/go/podcast/IHHC2022/ Guest Social Media Links: Katie Kimball on YouTube  Raising Healthy Families: Healthy Parenting Handbook Podcast  Relative Links for This Show: Free Knife Skills Class For Kids  Free Book Bonuses 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

Are you having therapy, meditating, and sleeping better, yet still stuck? Dr. Roseann Capanna-Hodge joins me today to share the missing ingredient most of us overlook and explain why learning to regulate yourself and calm your nervous system may be one of the best things you can do for your longevity. Stay tuned to learn what to do when your toddler has a meltdown, how to handle screen-time conflicts, and why you need to regulate yourself in those calm moments too. Some small, daily practices to help you regulate yourself: Practice diaphragmatic belly breathing Use simple somatic practices, like a butterfly tap or a heart hug  Try humming Do these practices for one to three minutes, at least five times a day. Use them during calm moments too, to train your nervous system to regulate when you are annoyed, stressed, or dysregulated.  Bio:  Dr. Roseann Capanna-Hodge is a licensed therapist and certified school psychologist with more than 30 years of experience. She founded The Global Institute of Children’s Mental Health and Dr. Roseann & Associates, and Forbes has called her “a thought leader in children’s mental health.” She hosts the Dysregulated Kids podcast and created Regulation First Parenting™️. Her clinical work uses neurofeedback, biofeedback, psychotherapy, and nutrition. Her newest book, The Dysregulated Kid: The Parenting Playbook for Helping Your Child Find Calm in a Chaotic World, was released on September 22, 2026. Its core message is that kids don’t need fixing; they need nervous system regulation. In this episode: Why younger children may struggle with frustration while older children generally become better at regulating themselves How dysregulation can show up in adults Why rewards, consequences, and timeouts often fail with dysregulated children, and how to help them Why screens should not be used as a coping tool for dysregulated children  How parents can prevent and manage screen time conflicts  How your child’s nervous system can sync with your nervous system How unresolved stress can continue to affect people later in life Why you should practice regulation when you are already calm Links and Resources: Support the launch by purchasing your copy on September 29th! Available at ⁠⁠⁠⁠⁠⁠⁠⁠YourLongevityBlueprint.com⁠⁠⁠⁠⁠⁠⁠⁠, with local copies coming to the Integrative Health and Hormone Clinic in Eastern Iowa this October. Guest Social Media Links: • Website  • Book: The Dysregulated Kid  • Newsletter Relative Links for This Show: ⁠Magnesium Chelate – 120 capsules Your Longevity Blueprint Adrenal Calm – 60 capsules⁠⁠    Follow Your Longevity Blueprint  On Instagram| Facebook| Twitter| YouTube | LinkedIn Get your copy of the Your Longevity Blueprint book and claim your bonuses here Find Dr. Stephanie Gray and Your Longevity Blueprint online   Follow Dr. Stephanie Gray  On Facebook| Instagram| Youtube | Twitter | LinkedIn Integrative Health and Hormone Clinic

Do you ever feel on edge, wired but tired, or just not quite right, even though you're doing all the right things?  I’m excited to have Dr. Roseann Capanna-Hodge back on the show today to clarify what this means for you and your kids.  Stay tuned to find out what it means to be emotionally regulated.  Tips for regulating your nervous system: Do “micro resets” throughout the day  Make nervous system regulation part of your normal routine instead of doing it only when you are overwhelmed Choose pleasant and manageable regulation activities to avoid making regulation a chore Focus on consistency to keep your nervous system from returning to the same stressed baseline Regulate yourself first when your child becomes dysregulated Bio:  Dr. Roseann Capanna-Hodge is a licensed therapist and certified school psychologist with more than 30 years of experience. She founded The Global Institute of Children’s Mental Health and Dr. Roseann & Associates, and Forbes has called her “a thought leader in children’s mental health.” She hosts the Dysregulated Kids podcast and created Regulation First Parenting™️. Her clinical work uses neurofeedback, biofeedback, psychotherapy, and nutrition. Her newest book, The Dysregulated Kid: The Parenting Playbook for Helping Your Child Find Calm in a Chaotic World, was released on September 22, 2026. Its core message is that kids don’t need fixing; they need nervous system regulation. In this episode: How the autonomic nervous system manages the stress response Why repeated dysregulation could become a habit How the thinking brain can go offline when the nervous system becomes dysregulated How some children can keep on doing well at school, even when dysregulated How parents can avoid escalating the situation when their children become overwhelmed Why only doing the right things occasionally may not be enough to get your nervous system unstuck The difference between feeling calm and being genuinely regulated Links and Resources: Support the launch by purchasing your copy on September 29th! Available at ⁠⁠⁠⁠⁠⁠⁠YourLongevityBlueprint.com⁠⁠⁠⁠⁠⁠⁠, with local copies coming to the Integrative Health and Hormone Clinic in Eastern Iowa this October. Your Longevity Blueprint 5HTP – 90 capsules⁠  Integrative Health and Hormone Clinic (IHH Clinic) 🌐 Website: ⁠⁠⁠https://ihhclinic.com⁠⁠⁠ Learn more about the clinic, services, and patient programs. Guest Social Media Links: • Website  • Book: The Dysregulated Kid  • Newsletter Relative Links for This Show: 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