Your Longevity Blueprint

We continue with something different today! My great friend, Dr. CJ Kleene, asked to interview me so my audience could get to know me better.This episode is Part 2 of our conversation. If you have not listened to the last episode yet, please do so first. Today, I dive into how I approach my patient cases, my faith walk, how I maintain my health, the non-negotiables in my house, my guilty pleasures when it comes to food, and my favorite podcast and books. I also offer advice for other busy moms and discuss my future goals. My top tips to help busy moms keep their children healthy:  Do not introduce sugar Only feed your children real food Give your children high-quality supplements Take your children to see a chiropractor About Dr. Stephanie 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 midlife 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. She is arguably one of the Midwest's’ most credentialed female healthcare providers combining many certifications and trainings. She completed an Advanced Fellowship in Anti-Aging Regenerative and Functional Medicine in 2013. She became the first BioTe-certified provider in Iowa to administer hormone pellets also in 2013. She is one of Dr. Nirala Jacobi’s SIBO Doctor approved practitioners, and she is also one of Dr. Jill Christa’s certified mold literate providers. She has appeared on numerous podcasts, summits, and TV interviews. She is a contributor to various health publications including Mindbodygreen. She is the initial author of the FNP Mastery App and an Amazon best-selling author of her book Your Longevity Blueprint. She is host of the Your Longevity Blueprint podcast and co-founder of Your Longevity Blueprint Nutraceuticals with her husband, Eric. They enjoy spending time outdoors with their son William. They founded the Integrative Health and Hormone Clinic in Hiawatha, Iowa.In this episode: How I typically approach my patient cases. (3:00) Does the timing of when patients get their labs drawn make a difference? (9:52) I share how I have walked with faith for all my life. (10:43) I discuss my greatest health challenge. (15:48)  The non-negotiables in my life. (18:36) My favorite guilty pleasures. (21:22) My best advice for my younger self. (24:06) How do I find the time to prioritize myself and my mental health? (31:53) My favorite podcasts and books. (39:58) (41:03) My goals for the future. (42:50) Dr. Gray Social Media Links:Facebook: @ drstephaniegrayFacebook: @IntegrativeHealthandHormone ClinicInstagram: stephaniegraydnpInstagram: @ longevityblueprintTwitter: @drsbgrayYoutube: YourLongevityBlueprintFollow Your Longevity Blueprint On Instagram | Facebook | Twitter | YouTube | LinkedInGet your copy of the Your Longevity Blueprint book and claim your bonuses hereFind Dr. Stephanie Gray and Your Longevity Blueprint online  Follow Dr. Stephanie Gray on Facebook | Instagram | Youtube | Twitter | and LinkedInIntegrative Health and Hormone ClinicPodcast production by Team PodcastBooks mentioned: Clockwork by Mike MichalowiczIt’s Not Supposed to Be This Way by Lysa TerKheurst

We’re doing something different today! My good friend, Dr. Calla Jayne Kleene, asked to interview me so my audience could get to know me better. This episode is Part 1 of a two-part series. In today’s conversation, I share how I got introduced to functional medicine and my clinic’s humble beginnings. I also talk about my doctoral project, some day-to-day challenges of being in business, and the most rewarding part of my job.Medications that often tend to get over-prescribed: Statin medications Medications to manage blood sugar Proton Pump Inhibitors SSRIs Birth-control pills About Dr. Stephanie 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 midlife 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. She is arguably one of the Midwest's most credentialed female healthcare providers combining many certifications and trainings. She completed an Advanced Fellowship in Anti-Aging Regenerative and Functional Medicine in 2013. She became the first BioTe-certified provider in Iowa to administer hormone pellets also in 2013. She is one of Dr. Nirala Jacobi’s SIBO Doctor approved practitioners, and she is also one of Dr. Jill Christa’s certified mold literate providers. She has appeared on numerous podcasts, summits, and TV interviews. She is a contributor to various health publications, including Mindbodygreen. She is the initial author of the FNP Mastery App and an Amazon best-selling author of her book Your Longevity Blueprint. She is host of the Your Longevity Blueprint podcast and co-founder of Your Longevity Blueprint Nutraceuticals with her husband, Eric. They enjoy spending time outdoors with their son William. They founded the Integrative Health and Hormone Clinic in Hiawatha, Iowa.In this episode: What led me to become a healthcare provider? (4:24) How I got introduced to anti-aging medicine. (7:26) How having the right to prescribe helps me in my role as a functional health care provider. (9:04) What drew me to research breast cancer for my doctoral project? (10:51)   What I learned about estrogen while doing my doctoral project. (12:27) A summary of my doctoral project. (12:52) When should girls start having their hormones tested? (17:47) Why we need traditional medicine. (19:12)   Where I feel conventional medicine has gone wrong. (20:18) Some of my day-to-day struggles and challenges. (27:40) What makes my job so rewarding? (34:45)  Dr. Gray’s Social Media Links:Facebook: @ drstephaniegrayFacebook: @IntegrativeHealthandHormone ClinicInstagram: stephaniegraydnpInstagram: @ longevityblueprintTwitter: @drsbgrayYoutube: YourLongevityBlueprintFollow Your Longevity Blueprint On Instagram | Facebook | Twitter | YouTube | LinkedInGet your copy of the Your Longevity Blueprint book and claim your bonuses hereFind Dr. Stephanie Gray and Your Longevity Blueprint online  Follow Dr. Stephanie Gray on Facebook | Instagram | Youtube | Twitter | and LinkedInIntegrative Health and Hormone ClinicPodcast production by Team Podcast

Kiran Krishnan, the Founder of Microbiome Labs, joins me again today for Part 2 of the two-part series on how a healthy microbiome impacts longevity. In Part 1, Kiran provides in-depth examples of why gut health translates into full-body health. He unpacks what spore-based probiotics are and where they come from, and he shares about psycho-biotics for mental health. If you have not yet listened to Part 1, I urge you to go back and listen to it first. Today, in Part 2, Kiran talks about SIBO and explains what ghost or post-biotics are and how the FODMATE enzyme works. He also talks about immunoglobulins and probiotics for dogs. Conditions tied to H Pylori Autoimmunity Infertility Reflux disease Gastritis Gastroparesis Gastroesophageal and gastric cancers  About Kiran Krishnan:Kiran Krishnan is trained as a research microbiologist. He left academic research to help bridge the translational gap between research and commercial innovation. He has held leadership roles in international health and wellness companies.He has also founded and scaled research and technology development companies including, most recently, Microbiome Labs, the pre-eminent microbiome therapeutics company in the US integrative medicine market. Kiran has published numerous studies in peer-reviewed scientific journals and holds international patents in his name. Kiran is a frequent lecturer at nutritional and medical conferences and is a sought-after expert on the human microbiome for health programs. Kiran is currently the General Manager of Novozymes OneHealth North America and is a science advisor to 5 other companies in this market. In this episode: How to recover your gut after taking a course of antibiotics. (39:44) Who should not take the Megaspore product? (44:37) Why is it essential for SIBO people to have spore-based probiotics? (45:05) How SIBO impacts liver function. (47:53) How SIBO impacts the anti-microbial protection of the gut. (50:05) How leaky gut impacts bowel motility. (50:44) A key way of stopping SIBO. (53:39) What is happening with those who are not tolerating spore-based probiotics? (56:23) Why do our pets also suffer from leaky gut? (103:29) Conditions that tie to H Pylori. (1:10:32) How does the microbe in ghost (or post-probiotics) remove H Pylori from the body? (1:11:57) Links and resources:Kiran Krishnan’s Social Media Links:Kiran Krishnan on Instagram (@Kiranbiome)Kiran Krishnan on YouTubeRelative Links for This Show:www.microbiomelabs.com https://betterbiome.com/Follow Your Longevity Blueprint On Instagram | Facebook | Twitter | YouTube | LinkedInGet your copy of the Your Longevity Blueprint book and claim your bonuses hereFind Dr. Stephanie Gray and Your Longevity Blueprint online  Follow Dr. Stephanie Gray on Facebook | Instagram | Youtube | Twitter | and LinkedInIntegrative Health and Hormone ClinicPodcast production by Team Podcast

Kiran Krishnan, the Founder of Microbiome Labs, joins me today for the first part of a two-part series on how a healthy microbiome impacts longevity. Kiran is a pure genius and unpacks a lot in this series! Today, in Part 1, he provides in-depth examples of why gut health translates into full-body health. He gets into what spore-based probiotics are and where they come from, and he also shares about psycho-biotics for mental health.Ways in which spores change the terrain in the gut: They modulate the immune response against other microbes They produce compounds that target certain organisms and modulate certain aspects of the immune response They increase the monitoring, scope, and understanding of the microbial environment for your intestinal lining cells and immune cells  They directly impact the presence of pathogens  About Kiran Krishnan:Kiran Krishnan is trained as a research microbiologist. He left academic research to help bridge the translational gap between research and commercial innovation. He has held leadership roles in international health and wellness companies.He has also founded and scaled research and technology development companies including, most recently, Microbiome Labs, the preeminent microbiome therapeutics company in the US integrative medicine market. Kiran has published numerous studies in peer-reviewed scientific journals and holds international patents in his name. Kiran is a frequent lecturer at nutritional and medical conferences and is a sought-after expert on the human microbiome for health programs. Kiran is currently the General Manager of Novozymes OneHealth North America and is a science advisor to 5 other companies in this market. In this episode: Why does your gut health matter? (4:36) The connection between the gut, the brain, and the immune system. (6:27) Kiran exposes some of the myths surrounding traditional probiotics. (13:07) How the majority of conventional probiotic strains amplify the inflammatory responses in the immune system. (15:02) Why a single stressor first thing in the morning can keep you in an anxious state throughout the day. (20:33) The benefits of bacterial spores. (21:20)  Why most microbes in the environment will not function as probiotics. (22:55) How spores create lasting change in your gut terrain. (24:48) Where the spores come from. (28:34) How you will benefit from using spore-based probiotics daily. (32:14) Links and resources:Kiran Krishnan’s Social Media Links::Kiran Krishnan on Instagram (@Kiranbiome)Relative Links for This Show::www.microbiomelabs.com https://betterbiome.com/Follow Your Longevity Blueprint On Instagram | Facebook | Twitter | YouTube | LinkedInGet your copy of the Your Longevity Blueprint book and claim your bonuses hereFind Dr. Stephanie Gray and Your Longevity Blueprint online  Follow Dr. Stephanie Gray on Facebook | Instagram | Youtube | Twitter | and LinkedInIntegrative Health and Hormone ClinicPodcast production by Team Podcast

Lara Adler joins me today for Part 2 of our conversation about environmental chemical exposure- specifically endocrine-disrupting chemicals and practical tips for reducing exposure. Lara is beyond a wealth of knowledge on this topic, so if you have not yet listened to Part 1, where we discussed BPA, please go back and listen. Today, in Part 2, Lara dives into PFAS, phthalates, dioxins, parabens, triclosan, and sulfates. She also talks about water filtration and small changes you can make to improve your health.6 practical tips for living easier in today’s toxic world: Avoid all fragrances, including natural essential oils Prioritize organic foods whenever possible Filter your water Switch to paraben and phthalate-free personal care products Avoid plastics Avoid canned foods About Lara Adler:Lara Adler is an Environmental Toxins Expert & Educator and a Certified Holistic Health Coach who teaches health professionals of all types, and individuals with health-based businesses, to better understand the role of environmental chemical exposures in causing or contributing to chronic health issues, so they can more comprehensively support the clients/patients they serve. She trains practitioners to become experts in everyday toxic exposures so they can improve client outcomes without spending hundreds of hours researching on their own. Combining environmental health education and business consulting, she’s helped thousands of health professionals in over 35 countries around the world elevate their skillset, get better results for their clients, and become sought-out leaders in the growing environmental health & detoxification field.In this episode: Why do airports and military bases tend to be polluted? (41:46) The minimum requirement for filtering PFAS chemicals out of your drinking water. (44:20) Why you should test your water before buying a filter. (49:41) How to figure out which items to get rid of immediately. (54:30) How to avoid having too much anxiety about chemical exposure. (55:52) Where to start on the journey of finding solutions. (59:16) What are phthalates? (100:41) The benefits of switching to a mostly-organic diet. (107:39) What are parabens, and what is Triclosan? (112:22) (113:59) What are PCBs, and where are they found? (1:19:39) A chemical you should never allow in your home. (1:21:39) Links and resources:Lara Adler’s Social Media Links::Lara Adler on Instagram (Environmentaltoxinnerd) Relative Links for This Show::Laraadler.comhttps://mytapscore.com/https://www.clearya.com/https://yourlongevityblueprint.com/product/glutathione-60-ct/Follow Your Longevity Blueprint On Instagram | Facebook | Twitter | YouTube | LinkedInGet your copy of the Your Longevity Blueprint book and claim your bonuses hereFind Dr. Stephanie Gray and Your Longevity Blueprint online  Follow Dr. Stephanie Gray on Facebook | Instagram | Youtube | Twitter | and LinkedInIntegrative Health and Hormone ClinicPodcast production by Team Podcast

I have Lara Adler joining me for a two-part series on environmental chemical exposure- specifically endocrine-disrupting chemicals. Lara shares her wealth of knowledge in this series and practical tips for reducing exposure. Today, in Part 1, we dive into BPA.Some endpoints of the accumulation of tiny bits of exposure to toxic chemicals: Eczema Dermatitis Alzheimer’s  Parkinson’s Dementia Cancer Neurodegenerative diseases Infertility Developmental disorders Birth defects Heart disease Obesity Insulin resistance About Lara Adler:Lara Adler is an Environmental Toxins Expert & Educator and a Certified Holistic Health Coach who teaches health professionals of all types, and individuals with health-based businesses, to better understand the role of environmental chemical exposures in causing or contributing to chronic health issues, so they can more comprehensively support the clients/patients they serve. She trains practitioners to become experts in everyday toxic exposures so they can improve client outcomes without spending hundreds of hours researching on their own. Combining environmental health education and business consulting, she’s helped thousands of health professionals in over 35 countries around the world elevate their skillset, get better results for their clients, and become sought-out leaders in the growing environmental health & detoxification field.In this episode: How the toxic chemicals used in non-stick pans can poison you. (5:33) What are environmental toxins? (8:05) How toxic chemical exposure affects you, day-to-day. (9:12) What does the accumulation of tiny bits of exposure to toxic chemicals add up to, from a health standpoint? (12:25) How are chemicals linked to hormonal issues like endocrine disruption? (15:32) How chemicals can mess with your hormones. (17:00) Why are the tiny levels of exposure to toxic chemicals through products we use so problematic? (22:33) How to minimize plastic use in your home. (35:32) Links and resources:Lara Adler's Social Media Links::Lara Adler on Instagram (Environmentaltoxinnerd) Relative Links for This Show::Laraadler.comhttps://mytapscore.com/https://www.clearya.com/https://yourlongevityblueprint.com/product/glutathione-60-ct/Follow Your Longevity Blueprint On Instagram | Facebook | Twitter | YouTube | LinkedInGet your copy of the Your Longevity Blueprint book and claim your bonuses hereFind Dr. Stephanie Gray and Your Longevity Blueprint online  Follow Dr. Stephanie Gray on Facebook | Instagram | Youtube | Twitter | and LinkedInIntegrative Health and Hormone ClinicPodcast production by Team Podcast

Dr. Nirala Jacobi is currently the SIBO doctor in Australia. I recently completed her practitioner certification program, and I’ve also been listening to her podcast. She joins me on the show today to discuss the importance of a healthy diet and microbiome. We also dive into SIBO and SIFO.Three major factors that can impact gut health Food Gut infections Toxins About Dr. Nirala Jacobi:Dr. Nirala Jacobi is a naturopathic doctor (ND) and internationally recognized expert on small intestinal bacterial overgrowth (also known as SIBO). She is the creator of the SIBO Biphasic Diet, a resource that has helped tens of thousands of SIBO sufferers around the world. Dr. Jacobi is the host of The SIBO Doctor Podcast and the founder of The SIBO Doctor, an online educational platform that includes a practitioner certification program that I recently completed.She is also the medical director of SIBOtest, providing innovative testing options for SIBO and IBS. Dr. Jacobi is known for her systematic and effective approach to diagnosing and treating SIBO and other functional digestive disorders. Having received her naturopathic doctorate in 1998 from the esteemed Bastyr University in Seattle, USA, she brings more than two decades of clinical experience and expertise to her clinic, the Biome Clinic. In this episode: How gut health improves overall body health. (1:38) Why the microbiome is considered an organ. (3:37) What SIBO is, and how it relates to Irritable Bowel Syndrome. (4:22) Some of the root causes of SIBO. (6:05) The difference between the various types of SIBO. (10:15) Other conditions often associated with SIBO. (14:27) Some symptoms of SIBO. (18:35) Why can SIBO only be tested on the breath? (20:55) Foods to be restricted or avoided when treating SIBO. (26:50) What is the elemental diet? (30:42) What probiotics are and how they work in the microbiome. (42:02) What SIFO is and how it differs from SIBO. (44:48) Why gut health is essential for mental health. (49:17)  Dr. Jacobi’s Social Media Links:Dr. Jacobi’s website: www.thesibodoctor.com Instagram (@dr.nirala.jacobi_thesibodoctor) Facebook: https://www.facebook.com/thesibodoctorDr. Jacobi’s podcast: https://www.thesibodoctor.com/sibo-doctor-podcasts/Follow Your Longevity Blueprint On Instagram | Facebook | Twitter | YouTube | LinkedInGet your copy of the Your Longevity Blueprint book and claim your bonuses hereFind Dr. Stephanie Gray and Your Longevity Blueprint online  Follow Dr. Stephanie Gray on Facebook | Instagram | Youtube | Twitter | and LinkedInIntegrative Health and Hormone ClinicPodcast production by Team Podcast

CBD oil has applications for a variety of health conditions. Over the last few years, more and more patients have been recognizing its benefits and looking to learn how to use it. Dr. Mary Clifton is a CBD expert. She joins me today to dive into the myriad benefits of CBD oil.The symptoms/conditions that CBD and cannabis mostly get used for: Anxiety Insomnia Pain About Mary Clifton:Mary Clifton, M.D. is a board-certified and licensed internal medicine doctor who is a recognized expert in CBD and Cannabis. She provides consultation to patients and is a leader in teaching practitioners how to incorporate telemedicine and cannabinoids into their treatment protocols. She is an author and speaker living in Manhattan. She is also the founder of CBDandCannabisInfo.com and has a highly respected professional certification course, “The Cannabinoid Protocol”. She provides specialized consultation on patient and provider education and has worked with several pharmaceutical, CBD, and cannabis corporations in areas of product development and speaker bureaus. She’s a spokesperson who has worked on telemedicine, medical, and scientific directorship in the US, Europe, Asia, and Africa. In this episode: What is the endocannabinoid (ECS) system, and why is it important? (3:13) How can we support the endocannabinoid system? (5:30)  How CBD oil works to overcome neuro-degenerative diseases, inflammation, and pain. (7:11) Which cannabinoid is intoxicating? (14:41) The difference between full-spectrum CBD products and CBD isolates. (15:40) Why you cannot overdose with CBD. (19:50) The best way to try out CBD to see if it works for you. (20:42) How to ensure that the CBD product you buy is of good quality. (25:37) What to be cautious of when using CBD. (27:40) Studies have shown that cannabinoids can keep your body weight low and improve your metabolism. (31:12) Links and resources:Relative Links for This Show::Nuvita link: https://lddy.no/ynvuNYC-based CBD and Cannabis Expert For cannabis cards in VT/NY: https://drmaryjanemd.com/ For cannabis card in IA: https://iowacard.securechkout.com/To book a CBD or cannabis consultation: https://cbdandcannabisinfo.com/consultation/ www.CBDandCannabisInfo.com  http://thecannabinoidprotocol.com/ Follow Your Longevity Blueprint on Instagram | Facebook | Twitter | YouTube | LinkedInFind Dr. Stephanie Gray and Your Longevity Blueprint onlineGet your copy of the Your Longevity Blueprint book and claim your bonuses hereDownload a free copy of the ebook How To Create Resilient Health    Follow Dr. Stephanie Gray on Facebook | Instagram | Youtube | Twitter | and LinkedInIntegrative Health and Hormone ClinicPodcast production by Team Podcast 

Heather Connolly is currently part of our team at the Integrative Health and Hormone Clinic. She also teaches HypnoBirthing and has twice been a surrogate. She joins me today to share the benefits of having a doula and using HypnoBirthing.Techniques used in HypnoBirthing to ensure a calm birth Deep relaxation Self-hypnosis Affirmations Special breathing techniques About Heather Connolly:Heather Connolly is a HypnoBirthing Practitioner and a birth doula and is a part of the Integrative Health and Hormone Clinic family in Hiawatha, Iowa. Heather founded Hypnobirthing at the end of her first pregnancy in 2010, and using the techniques, she was able to have a completely unmedicated natural childbirth. 15 months later, she gave birth to her second child also using the HypnoBirthing techniques, and had a 99% pain-free birth, which was when she realized there was really something to this HypnoBirthing thing. She became a Certified HypnoBirthing practitioner in 2014, so she could help women know there are other options for birth. A year later, she took her doula training so she could further assist the families coming through her class so they could have the best births possible.In 2017 and 2022, Heather was able to put the HypnoBirthing techniques to use again when she embarked on the journey of being a gestational surrogate for two families who were growing their family units. These already emotionally rewarding experiences were only enhanced by how beautiful and pain-free their births were; one being a calm, warm, beautiful car birth, proving that you CAN have a calm peaceful birth ANYWHERE!In this episode: What is HypnoBirthing? (7:29) The aim of hypnoBirthing. (7:38) The history of HypnoBirthing. (8:57) Why we, as a country, need HypnoBirthing. (10:04) Heather shares her birthing experiences. (11:50) How to avoid tearing when giving birth. (12:55) How Heather managed to give birth almost pain-free. (13:55) What is a birth doula? (23:32) How having a doula impacts birthing outcomes. (25:00) Heather shares some tips from her birthing experiences and her experiences as a doula. (26:24) Heather shares a visualization script from her HypnoBirthing course to demonstrate the power of the mind-body connection. (35:22) What do affirmations do for you? (43:56) Links and resources:Connect with Heather Connolly on Social Media:Instagram (@heathconnolly)Relative Links for This Show::bliss-hypnobirthing.comReference this podcast to get 10% off Heather’s HypnoBirthing coursehttps://hypnobirthing.com/Follow Your Longevity Blueprint on Instagram | Facebook | Twitter | YouTube | LinkedInFind Dr. Stephanie Gray and Your Longevity Blueprint onlineGet your copy of the Your Longevity Blueprint book and claim your bonuses hereDownload a free copy of the ebook How To Create Resilient Health    Follow Dr. Stephanie Gray on Facebook | Instagram | Youtube | Twitter | and LinkedInIntegrative Health and Hormone ClinicPodcast production by Team Podcast 

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=RUQ2WGA8mJQGuest Social Media Links::Instagram (@ArsalanMonawar) YouTube.com/ArsalanMonawar: https://www.youtube.com/@MonawarStudiosOfficialFollow Your Longevity Blueprint on Instagram | Facebook | Twitter | YouTube | LinkedInFind Dr. Stephanie Gray and Your Longevity Blueprint onlineGet your copy of the Your Longevity Blueprint book and claim your bonuses hereDownload a free copy of the ebook How To Create Resilient Health    Follow Dr. Stephanie Gray on Facebook | Instagram | Youtube | Twitter | and LinkedInIntegrative Health and Hormone ClinicPodcast production by Team Podcast