Your Longevity Blueprint

It’s not uncommon to feel powerless over your health. This might be because modern lifestyles often drive our eating habits. Today’s guest took control of her health by changing her eating patterns with intermittent fasting. Cynthia Thurlow is a globally recognized expert in nutrition and intermittent fasting. She is a highly sought after speaker and CEO and founder of Everyday Wellness Project. Cynthia has been a nurse practitioner for over 20 years. Her TED Talk on intermittent fasting has been viewed nearly 6 million times. She has been featured on ABC, FOX5, KTLA, CW, and in Medium and Entrepreneur. She's also the host of the Everyday Wellness podcast, which was listed as "20 Podcasts That Will Help You Grow in 2020" by Entrepreneur magazine. Cynthia was skeptical of intermittent fasting at first. But the more she learned about this healthy eating pattern, the more she realized its power to optimize your health. Modern lifestyles have drastically changed the way we eat. However, for the great majority of human history, intermittent fasting was how we got nutrition. Returning to this process is a return to fueling our bodies the way they were meant to be.Properly combining intermittent fasting with exercise is a powerful and safe weight-loss strategy. Cynthia explains how exercising on an empty stomach not only leads to weight loss but more energy and mental clarity as well. It also promotes autophagy, the body’s process of cleaning out damaged cells. This leads to healthier cellular health and many other benefits.Overall, the strategy of intermittent fasting is about taking control. It’s going to look different for everyone. While this may seem like a big change, it can still fit your schedule, diet, and lifestyle. Have you tried intermittent fasting? Tell me about it in the comments on the episode page! My Your Longevity Blueprint course is currently 50% off to celebrate the launch of the podcast PLUS I'm throwing in a free personalized consultation!   In this episode What intermittent fasting actually means Fasting’s role in promoting good cellular health The best foods to eat when breaking your fast The best times to exercise while fasting Helpful supplements to take to support nutrition If intermittent fasting should be used over the long term  ResourcesFind Cynthia Thurlow onlineFollow Cynthia on Instagram | Twitter | FacebookFree Gift: Anti-inflammatory EbookRegister for the Intermittent Fasting MasterclassVital ProteinsCheck out the full show notes for this episode hereGet 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 | LinkedInIntegrative Health and Hormone ClinicPodcast Production by the team at Counterweight Creative 

Toxins are everywhere. Typically, our bodies know how to handle these dangerous chemicals to keep us healthy. But if the toxic overload gets to be too much, serious problems will arise. Today’s guest is a recognized expert in helping people maintain their body’s detoxification systems and avoid these harmful compounds from the start. Aimee Carlson, aka “The Toxin Terminator”, is the host of her own podcast, a best-selling author, and featured expert guest on many podcasts and summits. Aimee has spent the last seven years removing hidden toxins from her home to be free of chronic disease. She has helped countless others do the same. Simply put, a toxin is anything that can enter the body that the body can’t put to good use. Sadly, these are everywhere you look. Instead of getting overwhelmed, Aimee urges us to focus on what we can control. This starts at home. Getting rid of products with artificial fragrances, eating natural foods, and getting fresh air into your home is a way to take control right away.When toxins build up in the body, they affect organ function and change cell-structure. Chronic diseases are the natural effect of this. From fighting obesity to preventing cancer, reducing your toxic burden is central to longevity. Toxicity isn’t limited to physical health. It enters our thoughts and relationships too. This not only harms us physically but mentally and spiritually as well. There is a strong documented link between gut health and mental health. Aimee shares how we can all work to write a new narrative for ourselves to break out of these toxic habits.What can you do today to reduce your toxic burden? Let me know in the comments on the episode page! My Your Longevity Blueprint course is currently 50% off to celebrate the launch of the podcast PLUS I'm throwing in a free personalized consultation!   In this episode What toxins are and where we commonly encounter them What happens when we’re exposed to more toxins than our body can handle The role of toxins in causing chronic disease The mental and spiritual damage that toxins create Common toxic products to keep out of your home Steps to avoid toxins in food and water The link between gut health and mental health  ResourcesFind Aimee Carslon onlineFollow Aimee on Facebook | YouTubeThink DirtyEWG’s Healthy LivingYoung Living - Use Dr. Gray's consultant ID at 1495420. Please reach out to Dr. Gray with any product questions.SheaMoistureEcosSkin Deep Cosmetic DatabaseHonestCheck out the full show notes for this episode hereGet 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 | LinkedInIntegrative Health and Hormone ClinicPodcast Production by the team at Counterweight Creative 

In my practice, I see many clients yearning for younger-looking skin. There’s so much that can be done, from a focus of gut health to laser treatments. First and foremost is the realization that you are deserving of the skin you want. Once you realize that, it’s only a matter of identifying the right treatment for you. Rachel Varga is a board-certified aesthetic nurse, an international clinical trainer, speaker, and academically published award-winning author in the field of plastic and aesthetic nursing. Through education on skin care, skin and laser rejuvenation, non-surgical solutions, and healing lifestyle practices, Rachel helps inspire others with her unique toolkit to navigate and strategize aging well using the science of beauty.Today, Rachel and I discuss the interconnectedness of the body’s systems. In order for rejuvenation procedures to work and last, the whole person must be addressed. Often, signs of trouble on the skin start in the gut. Genetics play a role. So does lifestyle. That’s why Rachel looks beyond skin deep when working with her clients.There are simple yet crucial things that you can start doing today for your skin. This includes morning and night cleansings, protecting yourself from the sun, and regular exfoliations. To maximize your results, it’s important to use quality products that are individualized to your specific needs and goals. This is crucial if you want more intensive treatments to work as best as they can.With so many different treatments available, we talk about which options could be right for you. Whether it’s red light therapy, lasers, supplements, or derma rollers, there’s a lot that you can do. Taking care of your skin is a sign of self-respect. The first step is recognizing that you’re worth it!What does skin rejuvenation look like to you? Let’s talk about it in the comments on the episode page! My Your Longevity Blueprint course is currently 50% off to celebrate the launch of the podcast PLUS I'm throwing in a free personalized consultation!   In this episode Healing the gut in order to heal the skin The best place to start with skin care Finding the right products for protecting your skin How to take advantage of lasting treatments for melasma The dangers of getting products from 3rd-party websites The safety and efficacy of botox treatments and its alternatives  ResourcesUse code, "stephaniegray15" to save 15% off of your 1-hour consultation with Rachel Varga at https://rachelvarga.ca/get-startedFind Rachel Varga onlineFollow Rachel on Instagram | Facebook | YouTube | TwitterThe Free Treatment Planning GuideGliSODin Skin Nutrients“Providing Optimal Rejuvenation to the Periocular Area Using Botulinum Toxin A Neuromodulators and Hyaluronic Acid Dermal Fillers” by Rachel VargaUnlock Your Vitality MasterclassUse the code “stephaniegray15” to save on Rachel’s classes and products. Check out the full show notes for this episode hereGet 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 | LinkedInIntegrative Health and Hormone ClinicPodcast Production by the team at Counterweight Creative 

We’re living in a low testosterone epidemic. Yet boosting testosterone is one way of increasing longevity. Today’s guest is an expert on this topic. He’ll tell you the most important steps that men can take to optimize their health and boost their testosterone levels.  Dr. Tracy Gapin is a board-certified urologist, world-renowned men’s health and performance expert, professional speaker and author. He has over 20 experience providing Fortune 500 executives, entrepreneurs, and athletes a personalized health plan. Dr. Gapin combines his compassion and extensive experience with men’s health care and cutting-edge technology to offer patients individualized, state-of-the-art care. Low testosterone affects every aspect of men’s health. It leads to drops in energy, mental acuity, bone density, and nutritional health. With this hormone being such a key piece of the puzzle, Dr. Gapin made it his mission to address the root causes of its decline.  Dr. Gapin has seen how environmental impacts disrupt hormone production. Endocrine disruptors are everywhere these days. Plastics, personal care products, and more contain phthalates that disrupt proper hormone production.  Since everyone’s genetic blueprint is unique, we all respond to our environment differently. Using data and the latest technology, Dr. Gapin helps his patients make informed decisions to address the root cause, not just symptoms. Sleep and epigenetics, being a central part of hormonal health, Dr. Gapin makes these a focus of his practice. What can you do to avoid phthalates in your environments and get better sleep? Let’s chat about it in the comments on the episode page!   My Your Longevity Blueprint course is currently 50% off to celebrate the launch of the podcast PLUS I'm throwing in a free personalized consultation!     In this episode How testosterone levels impact every aspect of men’s health The many endocrine disruptors in the environment How the approach to men’s health is becoming more proactive Using wearable technology to make informed health decisions What epigenetics are and its role in hormonal health Dairy, soy, and their negative effects on testosterone production Lab tests to ask your doctor to run   Resources Find Dr. Tracy Gapin online Follow Dr. Gapin on Linkedin | Facebook | Instagram | Twitter Environmental Working Group Oura Ring Check out the full show notes for this episode here 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 the team at Counterweight Creative 

Nutritional supplements and vitamins are the bedrock of supporting the immune system. But there are thousands of products and countless sources of information on what to take. Evidence does exist showing that many of these products are safe and effective. Just remember that not all supplements are created equal.  Tom Houle is back to continue our discussion about the myths of supplements. Be sure to listen to part one if you haven’t yet. Tom is a self-described geek when it comes to mitochondrial support. As a representative of a premier dietary supplement manufacturer, Tom has a solid understanding of what makes a great product. Contrary to what many people think, there are numerous studies into the efficacy and safety of supplements. There have been clinical trials. There are numerous studies. The best supplements will be formulated based on these.  Some of the best nutritional supplements target mitochondrial health. Being the powerhouse of the cells, mitochondria play an essential role in immune support. They also provide critical energy. Tom and I discuss what the best mitochondrial supplements provide and what to look for in them. We also deconstruct the myth that multivitamins are unnecessary. The sad truth is most of us are vitamin deficient. The way modern food is grown and processed removes a lot of the essential nutrition from it. Regularly taking a multivitamin helps compensate for this. There is also the belief that eating fermented foods is enough to support your gut microbiome. It can certainly be helpful, but there just isn’t enough information to know exactly what you need. Probiotics can help fill the gap. With thousands of products to choose from, Tom explains that looking for genetic diversity and the stability of the product is key. What do you do to support your mitochondria? Let’s talk about it in the comments on the episode page!   My Your Longevity Blueprint course is currently 50% off to celebrate the launch of the podcast PLUS I'm throwing in a free personalized consultation!     In this episode What it means for a supplement to be FDA regulated Looking into safety and efficacy studies Supporting the mitochondria to support whole body health Why multivitamins are critical to your health Whether or not you can support your gut microbiome from fermented foods alone The role of K2 in balancing the effects of Vitamin D   Resources Mitochondrial Complex (use code: ENERGY for 50% off) Ortho Molecular Albion Minerals Check out the full show notes for this episode here 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 the team at Counterweight Creative 

There’s no pill, potion, or powder that’s going to replace lifestyle changes. But supplements can help. There are so many myths out there about supplements. That’s what makes it a hard topic to understand. To clear things up, I’ve brought in an expert to help bust through the myths surrounding this important topic. Tom Houle represents a premier dietary supplement manufacturer which leads the way in proactive health and wellness as it relates to the healthcare industry. He has spent nearly a decade partnering with functional and integrative medical practices in order to get patients better faster through education and practice building. Through consultation, Tom specializes in custom strategies to increase patient compliance and improve outcomes.  First off, Tom sheds some light on the varying quality of supplements. Not all are created equal. It’s important to understand the source of the product. Even the geographic location of the raw ingredients can make a difference. That’s why it’s critical to use a product that is sourced from the place where the original research was conducted. To identify a high-quality supplement, it’s important to study the product’s label. Tom recommends looking for minerals. Avoid oxides and carbonates. Seek out amino acid chelates. Doing this will help your body better absorb the minerals in the supplements more efficiently.  There is also a lot to understand concerning fish oil, another common supplement. The key is finding a product that is in the triglyceride form. Natural preservatives against oxidation and testing for environmental toxins are another sign of quality fish oil. How do you use supplements to manage your health? Let’s chat about it in the comments on the episode page!   My Your Longevity Blueprint course is currently 50% off to celebrate the launch of the podcast PLUS I'm throwing in a free personalized consultation!     In this episode Identifying the source of the best quality supplements for your needs The difference between solvent and enzymatic extractions and why it matters What to look for on labels to recognize the source of a high-quality product Why it’s important to understand the supply chain and shelf-life of fish oil supplements Understanding how nutritional supplements are regulated in the United States   Resources Ortho Molecular Albion Minerals Check out the full show notes for this episode here 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 the team at Counterweight Creative 

A central part of aging well is preventing infections and cancer or treating them. Many conventional treatments come with serious side-effects, which is why at my practice we integrate and combine conventional methods with natural medicine. This provides a more holistic and supportive approach to heal the whole person, not just the disease. Kylene Terhune is a functional diagnostic nutrition practitioner, wife, mom, dog-mom, and foodie. A former opera singer turned health nerd, she runs a virtual health coaching practice working with women who struggle with chronic digestive symptoms. Kylene’s mission is to empower women in the home to go from homemakers to healthmakers  through education, action, and simple lifelong changes. After recovering from Hodgkin’s Lymphoma with the help of an integrative treatment approach, Kylene wrote Healthy Through Hodgkin’s in order to help others do the same. After her diagnosis, Kaylene dove into the world of integrative medicine. While chemotherapy is very effective in curing Hodgkin’s, it does so at a cost. In some ways, the treatments can be as devastating as the disease. Ever an inquisitive person, Kylene began looking for ways to treat her disease in a more comprehensive way. This came to involve fewer chemo treatments combined with supplements to help her body recover. Kylene takes her hard-learned lessons and applies them in her own work. This means helping her clients find a diet that is personalized just for them. No two guts are the same. That’s why becoming the engineer of your own nutrition is a key to healthy living. A large part of Kylene’s healing involved curing what she calls “emotional constipation”. She built connecting with her feelings and faith into the bedrock of her recovery process. Addressing and dealing with blocked emotions is an integral part of healing the whole person. Have you integrated conventional and natural treatments to heal and recover? Let’s talk about it in the comments on the episode page!   My Your Longevity Blueprint course is currently 50% off to celebrate the launch of the podcast PLUS I'm throwing in a free personalized consultation!     In this episode What empowered Kylene to take control over her own health and help others do the same Blending conventional treatments with integrative supplemental medicine Listening to your own intuition as the most important health test you can perform The importance of forgiveness for health and longevity Great supplements to take for immuno support Being proactive about your health as the key to longevity     Resources Find Kylene Terhune online Follow Kylene on Facebook | Instagram Healthy Through Hodgkin’s by Kylene Terhune   Check out the full show notes for this episode here 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 the team at Counterweight Creative 

Welcome to part two of my interview with Dr. Terry Wahls. We continue discussing some of Dr. Wahls’ recommendations for healthy living. In many ways, a health journey is a hero’s journey. It involves a separation from a conventional approach to disease in which you learn important lessons before successfully re-engaging in the struggle.Dr. Wahls practices the same advice she preaches. That sometimes means packing a cabbage in her carry-on luggage. Of course, not everyone can follow the Wahls Protocol to the letter. Dr. Wahls shares how people can adapt her protocol to conform to various dietary and lifestyle restrictions. That way, it’s possible to eat a paleo diet as well as a vegetarian one.A large part of Dr. Wahls’ protocol centers on ketogenic eating. There is a growing body of evidence that this type of diet has huge benefits. This includes mental and neurological health and it helps those with insulin resistance. But, there are risks associated with it, such as high cholesterol. Dr. Wahls provides some great advice for adapting the diet to suit anyone’s particular needs.Dr. Wahls shares some of her favorite meals that you can prepare at home. Just because chicken liver is the main ingredient, doesn’t mean your dinner shouldn’t taste great. These are wonderful delicious meals that are easy to make and will help keep you healthy.Are you eating a ketogenic diet? Tell me how it’s going in the comments on the episode page! My Your Longevity Blueprint course is currently 50% off to celebrate the launch of the podcast PLUS I'm throwing in a free personalized consultation!   In this episode Why you are the hero in the story of your health Recognizing what pain is telling you about your current health The potential benefits and risks of a ketogenic diet  The connection between functional medicine, ancestral health, and evolutionary biology Some of Dr. Wahls’ favorite healthy recipes Staying safe while taking immunosuppressant drugs Adapting the protocol to a child’s diet   ResourcesMultiple Sclerosis and NeuroImmune Summit 2.0: Learn more hereListen to the first half of my interview with Dr. Wahls hereFollow Dr. Terry Wahls onlineFollow Dr. Wahls on Facebook | Pinterest | Twitter | YouTube The Wahls ProtocolThe Wahls Protocol Cooking for LifeThe Wahls Protocol Food Pyramid Check out the full show notes for this episode hereGet 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 | LinkedInIntegrative Health and Hormone Clinic Podcast Production by the team at Counterweight Creative 

Chronic disease can have a devastating impact on your life. It can be all too easy to give up and accept the new normal, but there are often ways to regain control. Dr. Terry Wahls not only found a way to slow the progression of her own disease, but she also developed a protocol to help others do the same.Dr. Wahls is recognized worldwide for her protocol which is transforming the lives of countless people. She is a clinical professor at the University of Iowa. Dr. Wahls conducts clinical trials into the efficacy of therapeutic lifestyle to treat multiple sclerosis-related symptoms. She is the author of The Wahls Protocol as well as her revolutionary cookbook. In part one of our conversation, Dr. Wahls shares the specifics of her protocol.Before her diagnosis of multiple sclerosis, Dr. Wahls was an incredibly active woman. After seeking out various aggressive treatments for her condition, Dr. Wahls realized that it was up to her to take control of her health. Dr. Wahls came to realize that redesigning a paleo-diet to focus on the right nutrients could make a difference. Within months, she experienced massive improvements and is as active as ever.A key part of her recovery centers on feeding the mitochondria. With her redesigned diet, Dr. Wahls is able to better make use of the nutritional compounds that would otherwise be in supplements. Eating lots of green leafy, colorful, and sulfur-rich vegetables is a key part of this. Likewise, there are foods to avoid, particularly gluten and casein.Changing your habits and diet is easier said than done. Most practitioners know the struggle of patient compliance. Dr. Wahls shares some great advice for helping to motivate patients so that they can better take ownership of their health.Have you changed your diet in response to chronic disease? Tell me how it’s going in the comments on the episode page! My Your Longevity Blueprint course is currently 50% off to celebrate the launch of the podcast PLUS I'm throwing in a free personalized consultation!   In this episode: How a lack of success with conventional treatments led Dr. Wahls to develop her own MS protocol The role of mitochondria in maintaining cellular health The foods that make up the Wahls Protocol A great healthy recipe for meat lovers Inflammatory foods to avoid Why changing our diets is often so difficult  Resources:Multiple Sclerosis and NeuroImmune Summit 2.0: Learn more hereFollow Dr. Terry Wahls onlineFollow Dr. Wahls on Facebook | Pinterest | Twitter | YouTube The Wahls ProtocolThe Wahls Protocol Cooking for LifeLinus Pauling Institute Get 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 | LinkedInIntegrative Health and Hormone Clinic Podcast Production by the team at Counterweight Creative 

What comes to mind when you hear the word chiropractor? There are a lot of misconceptions surrounding this field which is a real shame as there’s so much more to what they do than adjustments. In this episode, Dr. Calla Jayne Kleene shares how chiropractors can help you build a truly healthier body. Calla Jayne Kleene is a chiropractor and owner of Back in Line Family Chiropractic & Wellness in Hiawatha, Iowa. Her whole-system approach to healing has helped countless patients recover from chronic health issues without needing to rely on medication or surgery. When getting adjustments by a chiropractor, you’re going to hear some strange noises. Dr. Kleene explains that those are the sounds of gases releasing under pressure. That release of pressure is the cause of the euphoria many feel post-adjustment. Not all chiropractors use the same techniques. In fact, it’s a highly specialized profession. For some, a low-force approach may be best. Others will prefer something more intense. Dr. Kleene explains what to consider when searching for the right chiropractor for your specific needs.  We talk about what chiropractors do beyond giving adjustments. For instance, active release technique releases adhesions between nerves and muscles. In fact, bones are just one focus of Dr. Kleene. She pays equal attention to multiple systems so that healing becomes truly comprehensive. Has a chiropractor helped you regain your health? Tell me about it in the comments on the episode page!   My Your Longevity Blueprint course is currently 50% off to celebrate the launch of the podcast PLUS I'm throwing in a free personalized consultation!     In this episode: What chiropractic care really means  Decoding the noises your body makes during a chiropractic adjustment The variation in chiropractic methods and how to find the right one for you Why people shouldn't wait until they’re in pain to see a chiropractor What actually happens during an adjustment The many applications of chiropractic work in functional medicine  How movement will support your immune system   Resources: For 15% off Well Labs products use code "Longevity" at checkout  Find Dr. Calla Jayne Kleene online Follow Dr. Kleene on Facebook | Twitter | Instagram | Linkedin Well Labs Palmer College of Chiropractic   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 the team at Counterweight Creative