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PODCAST

Your Longevity Blueprint

Dr. Stephanie Gray

We all want to live longer, healthier lives. The problem is that we’re constantly being bombarded with so many new diets, workout plans, and lifestyle adjustments that it’s hard to filter out what will actually work for us and give us the results we’re looking for. If you’re sick of not having the answers, sick of being told your symptoms are all in your head, sick of being prescribed solutions from a pill bottle, it’s time to look outside the cookie-cutter or bandaid approach of the conventional

health & fitness nutrition

All Episodes

23:25

246: Protein: Your Longevity Insurance Policy

Your Longevity Blueprint ·

2026/02/18

Today, we have a serious discussion that could determine whether you thrive or simply survive in your 70s, 80s, and beyond.We’re talking about protein, and why it matters far more than most people realize. This discussion goes well beyond macros. Tune in to learn how the choices you make today will determine whether you become a vibrant 85-year-old who is still mountain hiking or someone who cannot even get out of a chair without help. How to preserve muscle while losing weight: Prioritize

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49:02

245: The GLP-1 Revolution: What Your Doctor Isn't...

Your Longevity Blueprint ·

2026/02/11

Would you believe that there’s a medication that can quiet the constant mental chatter around food for the first time in your adult life, but it could also cause you to lose muscle, age your face, and trap you in a cycle that’s hard to escape? Both of those are true.When a drug can help someone lose 50 pounds and get off diabetes medication, that’s a miracle. But when that same drug leaves someone unable to eat, losing muscle, and facing a lifetime of injections just to maintain their

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43:10

244: His Son Beat Stage 4 Cancer at Age 1—Here's the...

Your Longevity Blueprint ·

2026/02/04

I’m delighted to have Ryan Sternagle with me today for Part 2 of a two-part series.Ryan is the father of a child who was diagnosed with neuroblastoma shortly before his first birthday. Their family navigated an incredibly challenging journey and is now committed to educating others to support the body’s natural healing processes. Today, in Part 2, we explore ways to increase positive emotions, the power of belief, positive intentions, forest bathing, and the interventions the Sternagles used to

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36:27

243: His Son Beat Stage 4 Cancer at Age 1—Here's the...

Your Longevity Blueprint ·

2026/01/28

I’m excited to welcome Ryan Sternagle for a two-part series.Ryan is the father of a child diagnosed with neuroblastoma shortly before his first birthday. Their family navigated an incredibly challenging journey and is now committed to educating others to support the body’s natural healing processes. Ryan hosted the Anti-Cancer Revolution, a movement that empowers individuals with integrative strategies to prevent and fight cancer by combining nutrition, lifestyle changes, and cutting-edge science,

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42:28

242: The Hormone Dysfunction Epidemic: What GLP-1...

Your Longevity Blueprint ·

2026/01/21

I’m excited to have Ashley Koff, a registered dietitian with over 25 years of experience in functional and integrative nutrition, with me today for the second part of a two-part series. In Part 1, we explained why your satiety hormones may be underperforming, what that means for aging and longevity, and what you can do today to optimize your metabolic health in a natural way. In Part 2 today, we explore what your best shot for weight loss truly is, why people on GLP-1s lose hair, future options in

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39:51

241: The Hormone Dysfunction Epidemic: What GLP-1...

Your Longevity Blueprint ·

2026/01/14

What if the explosion of GLP-1 drugs like Ozempic and Wegovy is not a weight loss revolution, but rather a warning sign that something in our metabolic health is fundamentally broken?Today, we take a deep dive into the lesser-known satiety hormones, such as CCK and PYY, exploring how dysfunction in these hormones could be silently accelerating your aging and sabotaging your health span. I’m excited to welcome Ashley Koff, a registered dietitian with more than 25 years of experience in functional

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34:33

240: Root Causes Over Prescriptions: A Functional...

Your Longevity Blueprint ·

2026/01/07

I am delighted to have Dr. Austin Lake with me for a two-part series.In Part 1, we discussed women’s health, exploring the importance of informed consent around birth control and of finding the root cause of why it was prescribed for you. Today, in Part 2, we cover many topics, including microplastics, praying before meals, deep breathing, supplements, faith, and nicotine. If you have not done so already, please listen to Part 1 first. Ways to regulate your nervous system: Shift into slow,

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34:45

239: Root Causes Over Prescriptions: A Functional...

Your Longevity Blueprint ·

2025/12/31

I am delighted to have Dr. Austin Lake with me for a two-part series.In Part 1 today, we dive into women’s health, exploring the importance of informed consent around birth control and of finding the root cause of why it was prescribed for you. How to avoid the methylation problems with long-term birth-control use: • Avoid folic acid, and take active folate to counter folate loss • Maintain adequate B6 to prevent methylation from stalling • If you have MTHFR, take active folate instead of

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50:39

238: Life Is Happening FOR You with Amy Wienands

Your Longevity Blueprint ·

2025/12/24

What if the miracle you've been waiting for is on the other side of your next move? I am excited to have Amy Wienands, host of the You Are More podcast, with me today to dive into overcoming fear and honoring commitments to yourself, and explain how to turn your place of pain into your place of rain. Ways to honor your commitments to yourself: Win the moment by taking the first small step each day Follow through consistently, even when it feels uncomfortable Build self-trust to amplify

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51:23

237: Unstuck: Breaking Down Adhesions for Fertility &...

Your Longevity Blueprint ·

2025/12/17

Today, I am delighted to be joined by the pioneers who changed everything for me. They are Larry and Belinda Wurn, the creators of Clear Passage therapy.We are diving into a topic today that was pivotal in my own fertility journey. We’re talking about adhesions, the invisible internal bonds that form after surgery, infection, or trauma, quietly disrupting your body in ways most people never suspect. They can block fallopian tubes, trigger chronic pain, cause bowel obstructions, and prevent

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31:33

236: The Device That's Disrupting Stress: A Deep Dive...

Your Longevity Blueprint ·

2025/12/10

I’m excited to have Povilas Sabaliauskas, the CEO of Pulsetto, joining me for Part 2 of a two-part series.In Part 1, Povilas explained what the vagus nerve is and how it acts as a necessary mental toothbrush for us. In Part 2 today, he discusses the Pulsetto device itself, the different models, and how it helps to boost hormones, reduce stress, and improve sleep. Stay tuned until the end, where he offers a discount code so you can try the Pulsetto out for yourself. How to Maximize the Benefits

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28:07

235: The Device That's Disrupting Stress: A Deep Dive...

Your Longevity Blueprint ·

2025/12/03

I’m excited to have Povilas Sabaliauskas, the CEO of Pulsetto, joining me for a two-part series.I truly believe that the Pulsetto is the best vagus nerve stimulator on the market. Today, in Part 1, Povilas explains what the vagus nerve is and how it acts as a necessary mental toothbrush for us. The Benefits of Vagus Nerve Stimulation Helps the body shift from fight-or-flight to relaxation Enhances sleep quality and supports faster recovery Builds long-term stress resilience Calms

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34:51

234: Why Cardiovascular Health is Women's #1...

Your Longevity Blueprint ·

2025/11/26

I have Andie Crosby with me again for the second part of a two-part series on why cardiovascular health is the number one longevity lever for women. Today, in Part 2, we explore how a healthy endothelial glycocalyx matrix helps your body produce more nitric oxide, which supports energy, sexual vitality, and even skin radiance. We also explain what could damage your ability to produce nitric oxide naturally. If you have not yet done so, please listen to Part 1 first, to learn about the endothelial

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31:35

233: Why Cardiovascular Health is Women's #1...

Your Longevity Blueprint ·

2025/11/19

I’m excited to have Andie Crosby join me for a two-part series.In Part 1 today, we dive into why cardiovascular health is the number one longevity lever for women and how it is often ignored until it is too late. We explore the critical role of the endothelial glycocalyx, a microscopic life-sustaining structure that is essential for vascular integrity, the inflammation response, and nutrient delivery. In Part 2 next week, we will cover how nitric oxide supports energy, sexual vitality, and even

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40:07

232: When the Expert Becomes the Patient: Dr....

Your Longevity Blueprint ·

2025/11/12

I am excited to have Ashley Grabe joining me today for Part 2 of a two-part series, where she asks me about my new book, Your Fertility Blueprint: Renovating Your Reproductive Health, which will launch on Tuesday, November 25th. This is not just another fertility book. It’s a groundbreaking guide that bridges the gap between functional and conventional medicine, written by someone who has lived the journey firsthand, both as a practitioner and a patient. Infertility can be a difficult topic to

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35:03

231: When the Expert Becomes the Patient: Dr....

Your Longevity Blueprint ·

2025/11/05

I am excited to have Ashley Grabe joining me today for Part 1 of a two-part series, where she asks me about my new book, Your Fertility Blueprint: Renovating Your Reproductive Health, which will launch on Tuesday, November 25th. This is not just another fertility book. It’s a groundbreaking guide that bridges the gap between functional and conventional medicine, written by someone who has lived the journey firsthand, both as a practitioner and a patient. Infertility can be a difficult topic to

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38:38

230: Why Stress Management Isn't Enough: The Biology...

Your Longevity Blueprint ·

2025/10/29

I am delighted to have Dr. Aimie Apigian with me today to explore why stress reduction techniques may not work for you if you have unresolved trauma. Finding Your Sense of Safety • Notice when your body and mind feel safe and calm • Identify environments or situations that allow you to feel safe • Start small: Focus on moments that feel manageable, not overwhelming Bio: Dr. Aimie Apigian Dr. Aimie Apigian is a double-board-certified physician in Preventive and Addiction Medicine, with Master's

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29:51

229: Beyond the Mammogram: Why QT Imaging is Changing...

Your Longevity Blueprint ·

2025/10/22

I am excited to have Dr. Yvonne Karney with me today for the second part of a two-part series where we focus on breast imaging options and the importance of informed consent.Last week, we discussed the limitations of current breast screening options. Today, in Part 2, we outline the future of breast imaging, beyond mammograms, to explore QT imaging and its impact on breast health. How to be proactive about your breast screening options: Ask your provider to explain all available imaging

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27:15

228: Beyond the Mammogram: Why QT Imaging is Changing...

Your Longevity Blueprint ·

2025/10/15

I am excited to have Dr. Yvonne Karney with me for a two-part series focused on breast imaging options and the importance of informed consent.In Part 1 today, we discuss the limitations of current breast screening options and how to protect yourself if you choose to get mammograms or MRIs. We also introduce you to QT Imaging, which is the future of breast imaging. Benefits of early detection: It allows for procedures like lumpectomy instead of extensive surgery Early-stage cancers often

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32:12

227: The Truth About Hormone Replacement Therapy

Your Longevity Blueprint ·

2025/10/08

Today, I shatter some myths, share some breakthrough research, and dive into how hormone optimization could be the missing piece in your health and longevity puzzle. Tune in for some life-changing insights. Key things to know when using HRT: Start bioidentical hormones within 10 years of menopause for the best results Choose safer delivery methods (not oral) to reduce risks When and how you take hormones is more important than the hormones you take Bio: Stephanie Gray Stephanie Gray,

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