212 episodes
Your Longevity Blueprint Dr. Stephanie Gray
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- Health & Fitness
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 medical industry and discover your own, personalized blueprint for health.
Join Dr. Stephanie Gray on the Longevity Blueprint Podcast where she explores the interaction of nutrition, genetics, hormones, toxins, and infections using functional medicine principles to help you improve your health and longevity by finding the root cause of your symptoms.
Listen in each week to learn from experts at the top of their fields sharing progressive, revolutionary, actionable tips, strategies, and resources to help you build your dream health from the ground up.
Are you ready to discover your longevity blueprint? Let’s live long together! Wellness is Waiting!
The information provided in this podcast is educational. No information provided should be considered to be—or used as a substitute for—medical advice, diagnosis, or treatment. Always consult with your personal medical authority.
To learn more about Dr. Stephanie Gray and Your Longevity Blueprint supplements visit yourlongevityblueprint.com and ihhclinic.com.
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186: Fertility Awareness Method Part 2
Today, Dr. Monica Minjeur and I continue with our two-part series on fertility awareness, explaining how to chart and understand your menstrual cycles, regulate them without birth control, and optimize your cycle to promote fertility. Today, in Part 2, we discuss lifestyle changes that can help you, and I share some of my fertility journey. Please listen to part one first if you have not already done so.
Lifestyle changes to assist fertility:
Exercise moderately for 15 to 20 minutes three times per week
Walk for 30 minutes per day, six to seven days a week
Avoid processed foods
Watch your carb intake
Eat lean proteins, fruits, veggies, whole grains, nuts, and healthy fats like olive and avocado oil
Reduce your stress (You can use meditation, prayer, yoga, quiet, or deep breathing exercises)
Get at least seven to eight hours of sleep per night
Dr. Monica Minjeur's Bio:
Dr. Monica Minjeur is the founder and CEO of Radiant Clinic in Cedar Rapids, IA. The mission of Radiant Clinic is to restore natural menstrual cycles to improve health and promote fertility.
As a board-certified family medicine physician, Dr.Minjeur specializes in testing and treatment for irregular or painful periods, PCOS, recurrent miscarriages, infertility, PMS, and other gynecological conditions.
She is passionate about providing education for using fertility awareness methods to get to the root cause of menstrual-related concerns and improve the health of the women she serves.
Dr.Minjeur also hosts the podcast, "Cycle Wisdom" where she talks about menstrual cycle awareness and natural ways to restore fertility.
In this episode:
Dr.Minjeur shares her tips and tools for optimizing hormones (1:15)
The differences between natural and synthetic hormones (4:12)
The link between estrogen deficiency and irregular menstrual cycles (5:34)
How stress can cause low oestrogen and progesterone levels (6:53)
Why brown bleeding is not ideal (15:49)
Lifestyle changes that could help with fertility (18:29)
Why it is essential to reduce stress for fertility (21:20)
Toxins that could impact fertility (25:26)
Links and Resources:
Use code COQ10 to get 10% off COQ10
Use code CALM to get 10% off ADRENAL CALM
Use code MAGNESIUM to get 10% off MAGNESIUM
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
Guest Social Media Links:
Facebook
Instagram
Relative Links for This Show:
Your Longevity Blueprint: 5 HTP
Your Longevity Blueprint: DIM
Your Longevity Blueprint: Adrenal Calm
PCOS SOS Episodes 54 and 55
Episode 54: PCOS SOS with Dr. Felice Gersh Part 1
Episode 55: PCOS SOS with Dr. Felice Gersh Part 2
Girl Talk Episodes 134 and 135
Episode 134: Girl Talk Part 1
Episode 135: Girl Talk Part 2
Radiant Clinic Discovery Call -
185: Fertility Awareness Method Part 1
Dr. Monica Minjeur joins me today for Part 1 of a two-part series where she explains how to chart and understand your menstrual cycles and optimize them to promote fertility. She also shares tips on how to regulate your cycle without birth control, in other words, finding root cause diagnosis and appropriate treatment. I also share parts of my fertility journey along the way.
Characteristics of a Normal Cycle:
Between five and seven days of mucus
Mucus must be clear in color, stretchy, and feel slippery
Dr. Monica Minjeur's Bio:
Dr. Monica Minjeur is the founder and CEO of Radiant Clinic in Cedar Rapids, IA. The mission of Radiant Clinic is to restore natural menstrual cycles to improve health and promote fertility.
As a board-certified family medicine physician, Dr.Minjeur specializes in testing and treatment for irregular or painful periods, PCOS, recurrent miscarriages, infertility, PMS, and other gynecological conditions.
She is passionate about providing education for using fertility awareness methods to get to the root cause of menstrual-related concerns and improve the health of the women she serves.
Dr.Minjeur also hosts the podcast, "Cycle Wisdom" where she talks about menstrual cycle awareness and natural ways to restore fertility.
In this episode:
What do fertility awareness methods involve? (5:12)
Why you need to observe your cervical mucus (8:05)
The definition of a regular menstrual cycle (15:53)
How charting your cycles can improve your general health (12:09)
Why traditional medicine recommends birth control pills for most menstrual cycle irregularities (13:46)
Why it is essential to have regular menstrual cycles (17:28)
How charting cycles helps with an infertility evaluation (19:35)
Links and Resources:
Use Code DIM to get 10% off DIM
Use code MOOD to get 10% off 5HTP
Use code CALM to get 10% off ADRENAL CALM
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
Guest Social Media Links:
Facebook
Instagram
Relative Links for This Show:
Your Longevity Blueprint: 5 HTP
Your Longevity Blueprint: DIM
Your Longevity Blueprint: Adrenal Calm
PCOS SOS Episodes 54 and 55
Episode 54: PCOS SOS with Dr. Felice Gersh Part 1
Episode 55: PCOS SOS with Dr. Felice Gersh Part 2
Girl Talk Episodes 134 and 135
Episode 134: Girl Talk Part 1
Episode 135: Girl Talk Part 2
Radiant Clinic Discovery Call -
184: Non Toxic Living Part 2 with Warren Phillips
Warren Phillips, the founder of Non-Toxic Dad, joins me for a two-part series on non-toxic living, where we dive into the hidden toxins that rapidly destroy your ability to focus and lose weight, your sexual performance, and your joint health. Warren shares tips for quickly reducing signs of aging and explains what to avoid in the home, also shedding light on what we can do to cultivate healthier, stronger, and happier children in our modern world.
Today, in Part 2, we focus on the bedroom and bathroom. If you have not done so already, please listen to Part 1 beforehand, where we discussed hidden toxins in the kitchen and laundry.
Non-toxic options for bedding:
Lyocell bamboo
Organic cotton
Down feathers
Wool
Warren P. Phillips's Bio:
Warren P. Phillips, M.S., is the Founder of Non-Toxic Dad.
Warren is a health warrior.
Battling Fibromyalgia, anxiety, weight gain, insomnia, and numerous other health challenges for years, he refused to give up on himself.
After exploring alternative and natural methods of heavy metal detoxification, dietary changes, and cellular support restoring his health in the process – Warren became ignited with a passion for helping others facing similar challenges.
He now devotes his time to educating people about non-toxic health solutions that can change lives. A passionate and energetic individual, he lives by what he says, and works tirelessly for this cause.
In this episode:
Why it is essential to wear non-toxic clothing (6:29)
Why you must avoid using non-organic tampons and makeup (9:12)
Why you should use bamboo toothbrushes instead of plastic ones (11:33)
Potential health risks of using toilet paper made from recycled materials (17:06)
Why you must filter your drinking water (18:59)
The importance of mold remediation (26:17)
Methods for detecting and addressing indoor air quality issues (30:37)
The hidden dangers of Christmas trees (34:17)
Links and Resources:
Use code GLUTATHIONE to get 10% off GLUTATHIONE
Use code BVITAMINS to get 10% off METHYL B COMPLEX
Use Code DIM to get 10% off DIM
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
Guest Social Media Links::
Instagram
Relative Links for This Show:
Links to Lara Adler’s episodes:
Endocrine-disrupting Chemicals Part 1
Endocrine-disrupting Chemicals Part 2
Links to Andy Green’s episodes:
Creating Healthy Non-toxic Homes Part 1
Creating Healthy Non-toxic Homes Part 2
Links to Brian Karr’s episodes:
How to Detect Mold in Your House Part 1
How to Detect Mold in Your House Part 2 -
183: Non Toxic Living Part 1 with Warren Phillips
Warren Phillips, the founder of Non-Toxic Dad, joins me for a two-part series on non-toxic living, where we dive into the hidden toxins that rapidly destroy your ability to focus and lose weight, your sexual performance and your joint health. Warren shares tips for quickly reducing signs of aging and explains what to avoid in the home, also shedding light on what we can do to cultivate healthier, stronger, and happier children in our modern world.
Today, in Part 1, we focus on the kitchen and laundry room. Next week, in Part 2, we will cover the bedroom and bathroom.
Common foods that typically contain a high percentage of lead:
Chocolate
Cocoa
Table salt
Warren P. Phillips's Bio:
Warren P. Phillips, M.S., is the Founder of Non-Toxic Dad.
Warren is a health warrior.
Battling Fibromyalgia, anxiety, weight gain, insomnia, and numerous other health challenges for years, he refused to give up on himself.
After exploring alternative and natural methods of heavy metal detoxification, dietary changes, and cellular support restoring his health in the process – Warren became ignited with a passion for helping others facing similar challenges.
He now devotes his time to educating people about non-toxic health solutions that can change lives. A passionate and energetic individual, he lives by what he says, and works tirelessly for this cause.
In this episode:
How toxic chemicals lurk in everyday products (10:20)
Warren’s personal journey of healing from chronic illness through detoxification and living a non-toxic lifestyle (16:40)
The benefits of living a non-toxic lifestyle (18:41)
Ways to reduce toxicity in the kitchen (20:20)
Why you must never use toxic items around children (20:37)
Non-toxic cookware options (20:44)
Chemical toxins found in laundry detergents (30:44)
The dangers of using chemical-based laundry products (31:44)
Links and Resources:
Use code GLUTATHIONE to get 10% off GLUTATHIONE
Use code BIND to get 10% off ENVIROBIND
Use code “DRGRAY” for 10% off Danger Coffee
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
Guest Social Media Links::
Instagram
Relative Links for This Show:
Links to Lara Adler’s episodes:
Endocrine-disrupting Chemicals Part 1
Endocrine-disrupting Chemicals Part 2
Links to Andy Green’s episodes:
Creating Healthy Non-toxic Homes Part 1
Creating Healthy Non-toxic Homes Part 2
Links to Brian Karr’s episodes:
How to Detect Mold in your House Part 1
How to Detect Mold in your House Part 2 -
182: Blood Sugar Optimization Part 2 with Laurie Villarreal
Today, I share Part 2 of the two-part series with blood sugar expert Laurie Villareal.
We dive deeply into continuous glucose monitor use today. Laurie talks about glucose optimization and using real-time biofeedback data to understand how your body responds to your everyday nutrition, activities, and lifestyle. She also explains which shifts will impact your goals and success the most.
If you have not already done so, I encourage you to go back and listen to Part 1 first.
Macronutrients that can help to reduce glucose spikes:
Fat
Fiber
Protein
Laurie Villarreal's Bio:
Laurie Villarreal, aka the Blood Sugar Maven, is a national board-certified health coach, functional nutrition and lifestyle practitioner, and a long-time endurance athlete and movement educator turned hormone specialist.
With over 20 years of experience in the health and wellness industry and a client list spanning the globe, Laurie is on a mission to help leading women get the life-changing tools and strategies they need to play bigger in their lives and leadership, using her unique data-driven methods for optimizing glucose, hormones, health, and performance.
In this episode:
Why women are more susceptible to insulin resistance and blood sugar imbalance during pregnancy and menopause (3:07)
Guidelines for glucose management during pregnancy (5:26)
How hormonal changes during pregnancy can lead to fluctuating blood sugar levels (7:56)
The benefits and potential drawbacks of fasting (10:06)
How using a continuous glucose monitor can help you identify your physical stressors (12:15)
How stress and sleep can affect glucose levels (14:47)
Laurie shares strategies for managing glucose levels (15:51)
Why Laurie recommends using direct-to-consumer apps to track trends in blood sugar levels and food intake (21:13)
Links and Resources:
Use code BERBERINE to get 10% off Berberine
Use code OMEGA3 to get 10% off OMEGA3 FISH OIL
Use code WEIGHTLOSS to get 10% off METABOLISM SUPPORT
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
Relative Links for This Show:
Laura’s Blood Sugar Quiz
Laura’s Hormone Quiz -
181: Blood Sugar Optimization Part 1 with Laurie Villarreal
Today, I share Part 1 of a two-part series with blood sugar expert Laurie Villarreal.
Today, Laurie talks about glucose optimization for all body systems, including the endocrine, immune, digestive, and nervous systems. She explains how glucose optimization can improve your performance, metabolism, skin, and hair, allowing for longer concentration periods, more energy, improved mood, and better sleep. She explains how stabilizing glucose is a lifelong tool for creating optimal wellness as you age, helping you avoid the declining health so many women experience when going into perimenopause. She also clarifies how to use real-time biofeedback data to understand how your body responds to your nutrition, everyday activities, and lifestyle, highlighting the shifts that will impact your goals and success most.
Symptoms of a Glucose Crash
Cravings
Brain fog
Loss of focus
Less resilience
Feeling more stressed
Feeling on edge
Laurie Villarreal's Bio:
Laurie Villarreal, aka the Blood Sugar Maven, is a national board-certified health coach, functional nutrition and lifestyle practitioner, and a long-time endurance athlete and movement educator turned hormone specialist.
With over 20 years of experience in the health and wellness industry and a client list spanning the globe, Laurie is on a mission to help leading women get the life-changing tools and strategies they need to play bigger in their lives and leadership, using her unique data-driven methods for optimizing glucose, hormones, health, and performance.
In this episode:
How a continuous glucose monitor can help you understand the connection between blood sugar and hormonal symptoms (4:04)
What is the optimal fasting glucose level? (6:04)
Why it is essential to know your baseline glucose level and understand how your body responds to food (8:53)
How sugar fluctuations impact women's health (11:40)
Some examples of foods that could disrupt blood sugar (20:00)
How to delay glucose spikes and improve your blood sugar control (21:40)
How exercise impacts blood sugar levels (24:29)
How to know when it is the right time to exercise (27:39)
Links and Resources:
Use CODE BERGAMOT to get 10% off Citrus Bergamot
Use CODE BERBERINE to get 10% off Berberine
Use CODE OMEGA3 to get 10% off OMEGA3 FISH OIL
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
Relative Links for This Show::
https://www.laurievillarreal.com/blood-sugar-quiz
https://www.laurievillarreal.com/quiz