Your Longevity Blueprint

I am delighted to have Erica Ziel joining me for Part 2 of our two-part series on pelvic floor and fascial health. Today, we continue discussing how to create space in your body through movement and posture, the importance of your pelvic floor for quality of life and pain reduction, and the role fascia plays in longevity. We also dive deep into her thoughts on stretching and deep breathing.This is a two-part series, so I advise you to go back and listen to Part 1 first if you have not already done so. Key factors to address to prevent back pain: Postural imbalances Pelvic health Deep core muscle activation Erica Ziel's Bio: Erica Ziel is an Iowa local and a mom of three.She received her Health and Human Performance degree from Iowa State University, and she is a Functional Diagnostic Nutrition®️ Practitioner, certified personal trainer and Pilates instructor, board-certified holistic health coach, and a deep core and pre/postnatal exercise specialist. Her mission is to help women live a healthier, active life, free of pain! For over 20 years, she has been inspiring women to regain hope and experience true, life-lasting results through movement, breathwork, and brain-training! Erica has been featured in publications such as People, Livestrong, Fit Pregnancy, Oxygen magazine, and the Strength and Conditioning Journal to name a few! Erica is the founder and creator of: Core Athletica®️, The Core Rehab Program, the Knocked-Up Fitness®️ brand, and Instructor trainer courses. She is also the host of The Core Connections Podcast. She believes that anything you want to improve about your health and life, you can!In this episode: Does digestion affect your pelvic floor health? (1:09) Some of the true causes of back pain (3:50) How traditional stretching can keep your body in pain postpartum (8:05) How breathing right can reduce back pain (12:00) How can a very tight pelvic floor impact your libido? (17:40) How exercise during pregnancy prepares your body for birth and recovery postpartum (18:37) What should women do, and what should they avoid doing postpartum? (25:15) Links and Resources:Use code OMEGA3 to get 10% off OMEGA3 FISH OILUse code WEIGHTLOSS to get 10% off METABOLISM SUPPORTLMNT link: https://elementallabs.refr.cc/drgrayFollow 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 PodcastFollow Erica Ziel:https://www.instagram.com/ericaziel/https://www.facebook.com/EricaZielFitnesshttps://www.instagram.com/knockedupfitness/https://www.facebook.com/KnockedUpFitness/Relative Links for This Show:Free pelvic floor guide 

I am delighted to have Erica Ziel joining me for a two-part series!Today, in Part 1, we discuss how important the pelvic floor is for quality of life and pain reduction, how to create space in your body through movement and posture, and the role fascial health plays in longevity.When does diastasis recti tend to occur in women? During pregnancy When going back to intense exercise before their body is ready for it, postpartum When not activating their deep core correctly, postpartum When doing too many crunches, even before having babies Erica Ziel's Bio: Erica Ziel is an Iowa local and a mom of three.She received her Health and Human Performance degree from Iowa State University, and she is a Functional Diagnostic Nutrition®️ Practitioner, certified personal trainer and Pilates instructor, board-certified holistic health coach, and a deep core and pre/postnatal exercise specialist. Her mission is to help women live a healthier, active life, free of pain! For over 20 years, she has been inspiring women to regain hope and experience true, life-lasting results through movement, breathwork, and brain-training! Erica has been featured in publications such as People, Livestrong, Fit Pregnancy, Oxygen magazine, and the Strength and Conditioning Journal to name a few! Erica is the founder and creator of: Core Athletica®️, The Core Rehab Program, the Knocked-Up Fitness®️ brand, and Instructor trainer courses. She is also the host of The Core Connections Podcast. She believes that anything you want to improve about your health and life, you can!In this episode: How and where fascia and pelvic floor started showing up for Erica (8:18) Erica explains what the diastasis recti is (10:57) What are fascia? (12:48) Why are fascia your superpower? (14:00) How to work with your fascia to create space in your body (15:49) How doing Kegels may cause an imbalance in the pelvic floor (20:12) How big is the pelvic floor? (20:44) What is usually the first sign of a pelvic floor issue? (28:37) The benefits of doing cranial-sacral work (31:07) Links and Resources:Use code Drgray20 to get 20% off Perfect AminosUse code TURMRIC to get 10% off TURMERICTo Access My New Free eBook How To Create Resilient HealthFollow 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 PodcastFollow Erica Ziel:https://www.instagram.com/ericaziel/https://www.facebook.com/EricaZielFitnesshttps://www.instagram.com/knockedupfitness/https://www.facebook.com/KnockedUpFitness/Relative Links for This Show:Free pelvic floor guide 

I have Thomas Pennel joining me again for the final part of our four-part series on supplements, A-Z. Today, in our conclusive episode, we cover Prostatrol Forte, Seasonal Assist, selenium, Sinus Support, SB IgG, strontium, Thyroid Support, turmeric, and Virus Support. Signs and symptoms of allergies: Fever  Headaches  Swelling of the nasal passages  Tenderness of the sinuses Nasal congestion  Bad breath at times Thomas Pennel's Bio:Thomas Pennel is an Account Executive who works in the supplement and nutrition space for Ortho Molecular Products. After receiving a degree in Integrative Biology from the University of Illinois, a little health scare with his now fiancé gave him his first interaction with functional medicine. Seeing first-hand how functional medicine impacted her life drove him to seek out professional nutrition companies for the opportunity to work with providers and help shape patient care. He has worked with over 1000 clinics across the Midwest, including a wide array of practitioners, clinics, and pharmacies. He has previously worked with practices across Indiana, Ohio, Kentucky, and Pennsylvania and now resides in Iowa, where he currently works with over 400 active practices. He uses his experience to help providers consult and bring functional medicine to their patients with a strong focus on improving clinical outcomes. In this episode: Why should men take crosta trio forte? (1:19) How zink, copper, and selenium provide proper prostate support (3:42) What Antioxidant Support contains, and how it helps your body (4:35) Why is Seasonal Assist such a powerful product? (7:57) How Sinus Support takes a four-pronged approach to health (12:54) The benefits of using Silver Nasal Spray (14:52) What does selenium do in the body? (15:27) Why is SB IgG essential for immune support? (16:42) What Thyroid Complex contains (23:20) Why Thomas and I love turmeric! (24:15) How Viral Support helps you when you are facing immune challenges (31:34) Links and Resources:Use code CALM to get 10% off ADRENAL CALMUse code ENERGY to get 10% off MITOCHONDRIAL COMPLEXUse CODE OMEGA3 to get 10% off OMEGA3 FISH OILFollow 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 PodcastGuest Social Media Links:Thomas Pennel on LinkedIn Relative links for this show:Go to my website and use the code thanks 10 for a 10% discount on any supplement mentioned in today’s show

I have Thomas Pennel joining me today for Part 3 of a four-part series on supplements, A-Z. In this episode, we cover Gut Shield, GI Support, Glutathione, 5 HTP, Hair and Nail Support, Immune Support, iron, L-theanine, magnesium, milk thistle, Mitochondrial Complex, Motility Pro, N-acetyl cysteine, probiotics, and Bone Support.The primary areas where 5-HTP can provide assistance: Anxiety Depression Sleep Thomas Pennel's Bio:Thomas Pennel is an Account Executive who works in the supplement and nutrition space for Ortho Molecular Products. After receiving a degree in Integrative Biology from the University of Illinois, a little health scare with his now fiancé gave him his first interaction with functional medicine. Seeing first-hand how functional medicine impacted her life drove him to seek out professional nutrition companies for the opportunity to work with providers and help shape patient care. He has worked with over 1000 clinics across the Midwest, including a wide array of practitioners, clinics, and pharmacies. He has previously worked with practices across Indiana, Ohio, Kentucky, and Pennsylvania and now resides in Iowa, where he currently works with over 400 active practices. He uses his experience to help providers consult and bring functional medicine to their patients with a strong focus on improving clinical outcomes. In this episode: The benefits of Gut Shield and GI Support (1:25) (3:48) Why is glutathione one of the most important antioxidants? (5:15) What is 5 HTP (or five hydroxy tryptophan)? (7:07) What does Immune Support contain? (12:27) Why we need iron (14:01) Who could benefit from taking Joint Support? (15:10) Why it is important to take Vitamin K2 with Vitamin D3? (17:31) How L-theanine safely reduces stress and promotes relaxation (19:15) The benefits of magnesium (22:02) How milk thistle supports liver function (24:25) Why we call Mitochondrial Complex the Cadillac of multivitamins (25:21) The benefits of Motility Pro (31:54) What N-acetyl cysteine is and its benefits (33:11) Why do we need to take probiotics? (34:35) What does Bone Support have in it? (42:42) Links and Resources:Use code Drgray20 to get 20% off Perfect AminosFollow 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 PodcastGuest Social Media Links:Thomas Pennel on LinkedIn Relative links for this show:Go to my website and use the code thanks 10 for a 10% discount on any supplement mentioned in today’s show

Thomas Pennel joins me today for Part 2 of our four-part series, where we dive into the benefits of different supplements A-Z. Today, we cover Citrus Bergamot, Collagen Support, Co Q10, the Core Restore Liver Detox Program, Cystastatin, DHEA, DIM, D Ribose, Vitamin D, Digestive Support, Enzyme Support, ViroBind, and fish oil. Please let me know if there is a supplement or product we did not cover that you want to learn more about. What DIM helps and supports: Fibroids and cysts Breast health Ovarian and uterine health Prostate health Colon health Thomas Pennel's Bio:Thomas Pennel is an Account Executive who works in the supplement and nutrition space for Ortho Molecular Products. After receiving a degree in Integrative Biology from the University of Illinois, a little health scare with his now fiancé gave him his first interaction with functional medicine. Seeing first-hand how functional medicine impacted her life drove him to seek out professional nutrition companies for the opportunity to work with providers and help shape patient care. He has worked with over 1000 clinics across the Midwest, including a wide array of practitioners, clinics, and pharmacies. He has previously worked with practices across Indiana, Ohio, Kentucky, and Pennsylvania and now resides in Iowa, where he currently works with over 400 active practices. He uses his experience to help providers consult and bring functional medicine to their patients with a strong focus on improving clinical outcomes. In this episode: Where does Thomas source his products? (1:34) Where Tomas gets his Berberine (2:06) How to tell whether a supplement is good or not (4:10) Why is Collagen Support different and better? (5:38) What is Coenzyme Q10? (9:05) The benefits of the Core Restore program (11:30) What is Cystastatin used for? (15:29) What is DHEA, and why is it important? (16:46) The three pathways estrogens metabolise through (19:46) What happens when your Vitamin D levels are low? (22:02) How Digestive Support differs from Enzyme Support (25:34) The benefits of Enviro Bind (27:46) The benefits of fish oil and Omega 3s (32:44) Links & ResourcesUse Code Liberty Talks to get 10% off Core StoreLMNT link: https://elementallabs.refr.cc/drgrayTo Access My New Free eBook How To Create Resilient HealthFollow 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 PodcastGuest Social Media Links:Thomas Pennel on LinkedIn Relative links for this show:Go to my website and use the code thanks 10 for a 10% discount on any supplement mentioned in today’s show

Aside from hormones, some of the top questions I receive are regarding supplements. Thomas Pennel joins me today for Part 1 of a four-part series where we dive into many supplements, A through Z. Today, we discuss Adrenal Calm, Adrenal Drive, Herbal Adrenal Complex, Advanced Yeast Complex, aloe, alpha lipoic acid, ashwagandha, betaine, and pepsin. We also get into B vitamins, bone broth, Berberine, choline and calcium, magnesium, and the benefits of amino acid chelated minerals. The benefits of bone broth: It is good to eat when you need to rest your gut because of food sensitivities It is full of amino acids, specifically glutamine, the most important non-essential amino acid for healing a leaky gut It is easy to take as a supplement Thomas Pennel's Bio:Thomas Pennel is an Account Executive who works in the supplement and nutrition space for Ortho Molecular Products. After receiving a degree in Integrative Biology from the University of Illinois, a little health scare with his now fiancé gave him his first interaction with functional medicine. Seeing first-hand how functional medicine impacted her life drove him to seek out professional nutrition companies for the opportunity to work with providers and help shape patient care. He has worked with over 1000 clinics across the Midwest, including a wide array of practitioners, clinics, and pharmacies. He has previously worked with practices across Indiana, Ohio, Kentucky, and Pennsylvania and now resides in Iowa, where he currently works with over 400 active practices. He uses his experience to help providers consult and bring functional medicine to their patients with a strong focus on improving clinical outcomes. In this episode: Supplements for adrenal health and stress (4:21) Supplements for constipation and gut health, and antioxidants (8:28) Supplements for stress, hair loss, and digestion. (13:58) The role of B vitamins in digestion and energy production (19:26) B vitamins, bone broth, and Berberine (22:24) How Berberine benefits cardiovascular health and insulin sensitivity (26:40) How phospholipids allow nutrients into the cells and keep toxins out (29:36) Supplements for bone health and chronic illness (33:12) Why is it important to take mineral supplements in the correct form? (37:22) 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 PodcastGuest Social Media Links:Thomas Pennel on LinkedIn Relative links for this show:Go to my website and use the code thanks 10 for a 10% discount on any supplement mentioned in today’s show

Andy Pace, a Healthy Home Concierge, discusses topics such as VOCs and their impact on air quality, the importance of looking for toxin-free products, the burden on our bodies and the role of glutathione in detoxification, the construction and waterproofing of basements, and the significance of clean air and water in the bedroom for longevity.

Andy Pace, a healthy home concierge, explains the importance of creating healthy and safe living environments. He discusses the off-gassing process in new houses and offers tips on reducing mold. The podcast also covers the effectiveness of Air Doctor air filters, toxic substances and off-gassing in homes, physiological changes due to increased burden, excess humidity and mold prevention in HVAC systems, and the importance of dehumidification for maintaining humidity levels.

Dr. Jill Carnahan, a medical professional specializing in biotoxin illness and detoxification, discusses the importance of a flow state, detoxifying the body after mold exposure, addressing trauma in functional medicine, the impact of toxic chemicals on health, and important lab tests to have by age 30. She also emphasizes the importance of sleep for longevity and pursuing functional medicine.

Dr. Jill Carnahan, board-certified Integrative Holistic Medicine specialist, discusses building resilience, overcoming autoimmunity, cancer, and biotoxin illness. She shares the importance of gut health, her journey with cancer, and avoiding toxins. The podcast also explores harmful chemicals in food containers and reducing Wi-Fi and radiation exposure for optimal health. Plus, there's a limited-time discount on a course accompanying a book.