Your Longevity Blueprint

By 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 w... more

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FAQs about Your Longevity Blueprint:

How many episodes does Your Longevity Blueprint have?

The podcast currently has 288 episodes available.

Your Longevity Blueprint episodes:

November 19, 2025233: Why Cardiovascular Health is Women's #1 Longevity Lever & And How to Protect It - Part 1
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 skin radiance, and factors that could damage the ability to produce it naturally.
How to Protect and Support the Endothelial Glycocalyx
Reduce stress

Manage blood sugar

Prioritize sleep

Meditate

Take clinically researched supplements.

Monitor your cardiovascular health with diagnostics and lifestyle tracking to catch and reverse arterial aging before it starts to progress.
Bio: Andie Crosby
Andie Crosby is a seasoned business leader and passionate advocate for health and longevity.
After decades leading marketing and brand development for companies like Nike, Apple, and Procter & Gamble, her focus shifted in her 40s when she experienced firsthand the impact of hormonal changes, inflammation, and the power of nutrition to transform health.
A simple elimination diet revealed how profoundly food and lifestyle impacted her well-being, sparking a deep curiosity about health and healing.
This led her to the Institute for Functional Medicine, where she became the first Chief Marketing Officer.
Over ten years, Andie built IFM’s marketing and partnerships teams, driving a 13-fold increase in practitioner education and advancing personalized, systems-based care.
Today, as President of Calroy Health Sciences, Andie leads innovation in cardiovascular and joint health.
Her mission is to raise awareness of the vascular system’s foundational role - not only in disease prevention, but also in longevity, brain health, and performance. She believes we have the tools to change the trajectory of our healthspan and empowers people to take control by asking the right questions.
Andie brings a relatable, purpose-driven perspective on living longer, better, and embracing midlife as a powerful opportunity for health transformation.
In this episode:
Why traditional health measures do not always reveal hidden cardiovascular risks

The value of vascular age testing to uncover silent inflammation and plaque in arteries

How lifestyle and stress factors can silently impact heart health over time.

How perimenopause and hormonal changes dramatically increase cardiovascular risk in women

Why cardiovascular disease is often overlooked until it’s too late

What advanced diagnostics can reveal beyond a standard blood panel

How emerging knowledge about the endothelial glycocalyx is reshaping our understanding of vascular health

The benefits of supplements, meditation, stress management, and improving your diet to reverse arterial aging
Links and Resources:
⁠⁠Your Longevity Blueprint Omega 3s – 60 capsules
⁠https://yourlongevityblueprint.com/product/coq10-100-mg/
Guest Social Media Links:
Calroy Health Sciences on Instagram
Calroy Health Sciences on Facebook
Relative Links for This Show:
Use this link for 10% off (And a Free Bag of Oral Microbiome Gum)
Follow Your Longevity Blueprint
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Integrative Health and Hormone Clinic
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32min
November 12, 2025232: When the Expert Becomes the Patient: Dr. Stephanie Gray's Fertility Journey Part 2
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 discuss, which is why this book truly matters. Whether you are just starting to plan a family or have been on this path for some time, it offers hope, validation, faith, and practical insights you will not find anywhere else.
Tips for Improving Fertility
Reduce inflammation by cutting out seed oils and processed foods

Monitor thyroid, progesterone, cervical mucus, and sperm DNA quality

Address any past traumas

Combine functional medicine with conventional fertility treatments

Maintain hope, trust the timing, and use setbacks to guide your next steps
Bio: 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 has been working as a nurse practitioner since 2009. Dr. Gray 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 within integrative, anti-aging, and functional medicine. Dr. Gray is arguably one of the Midwest’s most credentialed female healthcare providers, combining many certifications and trainings. In 2013, she completed an Advanced fellowship in Anti-Aging Regenerative, and Functional Medicine and became the first BioTe-certified provider in Iowa to administer hormone pellets. She is one of Dr. Nirala Jacobi’s SIBO doctor-approved practitioners and is also one of Dr. Jill Crista’s certified mold-literate providers. She has appeared on numerous podcasts, summits, and TV interviews and is a contributor to various health publications. She is the initial author of the FNP Mastery App and an Amazon best-selling author of her first book, Your Longevity Blueprint, and author of her second book, Your Fertility Blueprint. Dr. Gray is the host of the Your Longevity Blueprint podcast and co-founder of Your Longevity Blueprint Nutraceuticals with her husband, Eric. After her own ten-year fertility journey, she now also specializes in helping couples optimize their reproductive health through functional medicine approaches. They enjoy spending time outdoors with their sons. They founded the Integrative Health and Hormone Clinic in Hiawatha, Iowa.
In this episode:
How seed oils can silently harm egg and sperm quality

How chronic stress and high cortisol can impair your ability to conceive

The value of optimizing egg, sperm, gut, and vaginal health

How unresolved trauma or emotional blocks can interfere with fertility

The benefits of having faith, hope, and a support system for your fertility journey

How combining functional medicine with conventional treatments can enhance your fertility

How persistence, intuition, and trust in your body’s signals can guide you when medical interventions fall short
Links and Resources:
Relative Links for This Show:
⁠https://yourlongevityblueprint.com/product/coq10-100-mg/
⁠⁠Use Code FIBER to get 10% off GLP-1 Fiber
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
...more
41min
November 05, 2025231: When the Expert Becomes the Patient: Dr. Stephanie Gray's Fertility Journey Part 1
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 discuss, which is why this book truly matters. Whether you are just starting to plan a family or have been on this path for some time, it offers hope, validation, faith, and practical insights you will not find anywhere else.
How to Optimize Your Fertility
Take care of your reproductive health long before trying to conceive

Trust your instincts and advocate for yourself if something seems wrong

Lower inflammation levels by focusing on gut health and hormonal balance

Boost antioxidant levels to strengthen egg and sperm quality

Reduce toxins by avoiding plastics, chemicals, and EMF exposure
Bio: 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!
Specifically, 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, mood, and feel amazing once again. She is known for keeping hormone replacement therapy sexy, safe, and effective.
She is the Amazon best-selling author of her book Your Longevity Blueprint, host of the Your Longevity Blueprint podcast, and co-founder of Your Longevity Blueprint Nutraceuticals, with her husband, Eric. They enjoy spending time outside with their sons, William and Michael. They founded the Integrative Health and Hormone Clinic in Hiawatha, Iowa.
In this episode:
What I did to give my body the best chance of conceiving

How my intuition and persistence helped me uncover my hidden health issues

Why you need to pay attention to and act on your body’s signals

How I advocated for myself when conventional testing missed the root cause of my infertility

How I reduced inflammation in my body by improving gut health and balancing my hormones

The benefits of antioxidants for supporting egg and sperm quality

The importance of reducing your exposure to toxins, plastics, and EMFs when trying to conceive
Links and Resources:
Relative Links for This Show:
⁠Use code CREATINE to get 10% off Creatine
⁠Your Longevity Blueprint Omega 3s – 60 capsules
⁠Your Longevity Blueprint: Methyl B Complex – 60 capsules⁠
Use Code: IHHC for 10% off or use https://go.shopc60.com/IHHC/
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
...more
36min
October 29, 2025230: Why Stress Management Isn't Enough: The Biology of Trauma with Dr. Aimie Apigian
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 degrees in Biochemistry, Public Health, and specialized training in Functional Medicine.
Dr. Aimie’s unique integration of multiple modalities from medicine to neuroscience to therapy modalities, has helped thousands of people and practitioners around the world to be in their best health and their best authentic selves.
Her recent book, The Biology of Trauma, is groundbreaking, exploring the science of how the body experiences trauma, why it holds on, and what it needs for healing. The book is endorsed by Dr. Gabor Maté, a renowned expert in trauma and addiction, who has written the foreword.
In this episode:
How habits like “people-pleasing” or “fixing others” are used as survival strategies

The nervous system’s role in directing how the body reacts to stress

Why stress management alone is not enough to heal chronic trauma

How early life trauma impacts people’s health, relationships, and fertility

The five universal steps of the body’s trauma response

How to develop an internal sense of safety

How to build resilience

Ways to avoid retraumatization and support lasting healing
Links and Resources:
Guest Social Media Links:
The Biology of Trauma (Book)
The Biology of Trauma Podcast
Dr. Aimie Apigian on LinkedIn
Dr. Aimie Apigian on Instagram
Dr. Apigian on YouTube
Relative Links for This Show:
Your Longevity Blueprint Omega 3s – 60 capsules
Your Longevity Blueprint 5HTP – 90 capsules
Your Longevity Blueprint Adrenal Calm – 60 capsules
Use code CREATINE to get 10% off Creatine
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
...more
39min
October 22, 2025229: Beyond the Mammogram: Why QT Imaging is Changing Breast Health Part 2
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 choices- not just mammograms

Consider your personal comfort, risk tolerance, and medical history when making a choice

Think about whether you would prefer to avoid unnecessary procedures (like biopsies) or prioritize immediate detection

If your provider will not answer your questions, find one who will. Informed consent is your right.
Yvonne Karney's Bio:
Yvonne Karney is a medical doctor, traditionally-trained in gynecology, and a former United States Air Force physician who converted to integrative medicine when she realized she didn't have the right tools to help her patients achieve true health.
She is the founder of Vitality Renewal Functional Medicine in the Chicago suburbs, where her newest venture is revolutionizing breast imaging by offering an option with the image quality of MRI, WITHOUT radiation, IV contrast, or painful compression.
She's on a mission to give women options for breast imaging and educate them about the risks and benefits of the current breast cancer screening recommendations.
In this episode:
The limitations of current screening

What makes QT imaging different?

How QT imaging works

The benefits of QT imaging

Who may not be eligible for QT imaging?

How QT imaging was cleared as an FDA breakthrough device in 2018

How access to QT imaging is expanding

How QT imaging empowers women with choice, as an adjunct or alternative to mammogram screening
Links and Resources:
Guest Social Media Links:
Vitality Renewal Breast Imaging
Yvonne Karney on YouTube
Yvonne Karney on Instagram
Vitality Renewal Functional Medicine
Relative Links for This Show:
⁠Use Code FIBER to get 10% off GLP-1 Fiber
Your Longevity Blueprint: DIM – 60 capsules
Your Longevity Blueprint: Methyl B Complex – 60 capsules
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
...more
30min
October 15, 2025228: Beyond the Mammogram: Why QT Imaging is Changing Breast Health Part 1
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 require less chemotherapy or radiation

Detecting cancer early generally improves the chance of recovery and survival

Smaller interventions preserve appearance and more tissue

Early treatment can be quicker, simpler, and less traumatic
Yvonne Karney's Bio:
Yvonne Karney is a medical doctor, traditionally trained in gynecology, and a former United States Air Force physician, who converted to integrative medicine when she realized she didn't have the right tools to help her patients achieve true health.
She is the founder of Vitality Renewal Functional Medicine in the Chicago suburbs, where her newest venture is to revolutionize breast imaging by offering an option that has the image quality of MRI WITHOUT radiation, IV contrast, or painful compression.
She's on a mission to give women options for breast imaging and educate them about the risks and benefits of the current breast cancer screening recommendations.
In this episode:
How mammograms are pushed without real informed choice

The value of early detection

How false positives tend to fuel fear and lead to extra procedures

Risks that come with breast compression and radiation

How overdiagnosis leads to overtreatment

The problems associated with MRIs

How true 3D imaging could change the future of breast screening
Links and Resources:
Guest Social Media Links:
Vitality Renewal Breast Imaging
Yvonne Karney on YouTube
Yvonne Karney on Instagram
Vitality Renewal Functional Medicine
Relative Links for This Show:
Try Halo (Salt) Therapy for respiratory and skin health. Call 319-363-0033 to schedule your session.
https://yourlongevityblueprint.com/product/glutathione-60-ct/
https://yourlongevityblueprint.com/product/coq10-100-mg/
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
...more
28min
October 08, 2025227: The Truth About Hormone Replacement Therapy
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, 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!
Specifically, 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, mood, and feel amazing once again. She is known for keeping hormone replacement therapy sexy, safe, and effective.
She is the Amazon best-selling author of her book Your Longevity Blueprint, host of the Your Longevity Blueprint podcast, and co-founder of Your Longevity Blueprint Nutraceuticals, with her husband, Eric. They enjoy spending time outside with their sons, William and Michael. They founded the Integrative Health and Hormone Clinic in Hiawatha, Iowa.
In this episode:
How HRT relieves symptoms faster than any other treatment in my clinical practice.

How the Women’s Health Initiative study misled patients despite its flaws

How bioidentical hormones differ from synthetics

The best time to start HRT

The benefits of well-administered HRT

The value of testosterone for women

Why the delivery method matters

How proper nutrition, gut health, and detoxing can enhance the safety and effectiveness of HRT
Links and Resources:
Relative Links for This Show:
Your Longevity Blueprint DIM – 60 capsules
Your Longevity Blueprint Methyl B Complex – 60 capsules
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
...more
33min
October 01, 2025Greatest Hits: Methylation Tips with Dr. Kara Fitzgerald
Today, Dr. Kara Fitzgerald joins me to talk about DNA Methylation.
Life expectancy in the United States is on the decline. We are living for a shorter time and according to the World Health Organization, even though we have a life expectancy of 79.3 years, the average age for developing a serious illness is 63.1 years old. That means that we spend the last 16.2 years of our life ill. Aging is driven by DNA methylation, a process that influences which genes are turned on and which are turned off. We use DNA methylation as an epigenetic clock to measure biological age. DNA methylation changes as we age, to our detriment, and it’s not just a surrogate marker of aging. DNA methylation appears to drive aging itself.
Foods that could lower your biological age:
Liver [or liver capsules]

Eggs

Mushrooms [shitake or enoki]

Leafy greens

Pumpkin seeds

Blueberries

Turmeric
Dr. Kara Fitzgerald Bio:
Kara Fitzgerald, ND, IFMCP, is engaged in clinical research on DNA methylation using a diet and lifestyle intervention developed in her virtual and in-person Functional Medicine clinic.
She is the author of Younger You: Reduce Your Bio Age and Live Longer, Better, a ground-breaking work detailing an 8-week study that resulted in a 3-year reversal of biological aging, and the step-by-step program that will help you live better and longer.
In her quest for personalized health care for all, she leads clients through her Younger You Program and has as a Younger You companion cookbook, Better Broths, and Healing Tonics.
Dr. Fitzgerald is on faculty at the Institute for Functional Medicine [IFM] and is an IFM Certified Practitioner.
She regularly lectures internationally and hosts the podcast New Frontiers in Functional Medicine. She received her doctorate in naturopathic medicine from the National University of Natural Medicine in Oregon and is in private practice in Sandy Hook, Connecticut.
In this episode:
How cancer hijacks our epigenetics. [4:25]

Dr. Fitzgerald defines methylation and explains how it differs from DNA methylation. [9:05]

Foods that are important to improve methylation. [15:45]

Foods that seem to direct epigenetic traffic. [17:39]

Lifestyle pieces that could favorably influence DNA methylation in addition to the diet. [19:33]

Foods that could lower your biological age. [25:46]

Studies show that people who drink coffee live longer. [27:44]

How to exercise to help prevent aging. [30:32]

Foods to avoid that could be pro-aging. [33:13]

Supplements that are recommended for anti-aging. [40:10]

A backdoor approach for those who do not tolerate supplements well. [44:00]
Links and resources:
Use code Bvitamins to get 10% off ⁠⁠METHYL B COMPLEX
Use code TURMERIC to get 10% off ⁠⁠⁠TURMERIC
Use code CHOLINE to get 10% off ⁠⁠⁠CHOLINE SUPPORT⁠
Guest Social Media Links:
Instagram: ⁠https://www.instagram.com/drkarafitzgerald/⁠
Facebook: ⁠https://www.facebook.com/DrKaraFitzgerald/⁠
Twitter: ⁠https://twitter.com/kfitzgeraldnd⁠

Relative Links for This Show::
Younger Your Program: ⁠https://youngeryouprogram.com/basa/⁠
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 | ⁠and LinkedIn⁠
⁠Integrative Health and Hormone Clinic⁠
⁠Podcast production by Team Podcast⁠
...more
52min
September 24, 2025Greatest Hits: Six Steps to Radical Healing and Living Wild & Well with Dani Williamson
Dani Williamson joins me today to talk about overcoming past childhood trauma and share her six steps to radical healing and living wild and well.
Dani’s six steps to radical healing and living wild and well
Eat well

Sleep well

Move well

Poop well

De-stress well

Cultivate community well
Guest Bio:
Dani Williamson (MSN, FNP) owns Integrative Family Medicine and Wild & Well a Wellness Emporium in Franklin, TN. She focuses on gut health, autoimmune thyroid diseases, and hormone and adrenal health with her patients. Her approach embodies a physical, emotional, mental, and spiritual process to healing.
Dani is a graduate of Vanderbilt University School of Nursing Nurse-Midwifery and Family Nurse Practitioner programs. She is on the board of the Middle Tennessee chapter of the American Foundation for Suicide Prevention and believes strongly in addressing issues of adverse childhood trauma and its relation to overall long-term health conditions.
Her first book Wild & Well Dani’s Six Commonsense Steps to Radical Healing was released on November 9, 2021, by Morgan James Publishing.
In this episode:
The first time in 24 years that a doctor ever spoke to Dani about her diet. (2:43)

How Dani helps men and women heal decades of chronic lifestyle disease. (4:32)

Why Dani always incorporates the Aces questionnaire with all her new patients. (7:23)

How the Aces questionnaire came about. (9:43)

How Dani healed her trauma. (13:46)

Where Dani starts with helping her patients. (16:10)

Addressing the trauma will change the trajectory of the whole family. (17:05)

What EMDR and EFT are. (17:17)

Dani breaks down each of her six steps:
Eat well (19:40)

Move well (22:32)

Sleep well (23:24)

Poop well (25:46)

De-stress well (26:55)

Cultivate community well (30:08)
The seven foods to be eliminated for healing. (34:10)

What inspired Dani to write ⁠Wild and Well⁠? (38:50)
Dani’s quotes:
“Don’t you know your diet controls your disease?” (2:53)
“What’s at the end of your fork could heal you or kill you.” (3:13)
“What affects you before the age of 18 can set you up for a lifetime of chronic disease.” (3:43)
“When you address the trauma, you change the trajectory of the entire family.” (17:05)
“If you think the food industry has your health in mind, you are sadly mistaken.” (21:25)
“If you don’t cook, I can’t help you get well because cooking is self-care.” (22:03)
“Automate, eliminate, and delegate everything you can in your life so that your vessel is filled up and you’re not pouring from an empty vessel.” (27:48)
Links and resources:
Use code ENERGY to get 10% off ⁠⁠⁠⁠MITOCHONDRIAL COMPLEX
Use code BRAINMAG to get 10% off ⁠⁠Neuro Magnesium Support
Use code CALM to get 10% off ⁠ADRENAL CALM
Dani Williams on ⁠Instagram⁠, ⁠Facebook⁠, and ⁠YouTube⁠
Dani's I⁠nflammation course⁠
Sign up for Dani’s newsletter at ⁠www.daniwilliamson.com⁠ and get her swapping list as a gift!
⁠ACES test⁠
⁠Body Keeps Score Book⁠
⁠The Deepest Well⁠
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
...more
47min
September 17, 2025Greatest Hits: Benefits of Sauna Therapy with Nicole Carlson
Forty-five minutes in a sauna every other day is the perfect time to relax, meditate or pray, and release toxins. Not to mention all the other health benefits regular sauna use provides! Health and wellness expert, Nicole Carlson from Sunlighten Saunas, speaks about how infrared saunas are an essential piece of your wellness routine and what sets these saunas apart from other leading brands.
The Benefits of Sauna:
Eliminating Toxins & Detoxing the Body

Losing Weight

Increasing Blood Circulation

Improving Immunity

Relaxing

Reducing Blood Pressure
About Nicole Carlson
Nicole Carlson has an extensive background in the health and wellness industry. Her passion is helping others through education, consulting & training to both heal, improve and preserve health and wellness.
Nicole specializes in scientific-based yet holistic approaches to healing and life balance. She commits to offering cutting-edge wellness services that empower clients to reach their health goals quickly through light therapy.

In This Episode
What infrared light is and how it’s used in the sauna [4:30]

What the benefits of far, mid, and near-infrared light are [5:45]

Why it’s essential to sweat and eliminate toxins every day [10:30]

How sauna use can help the body detox, even from some heavy metal overdoses [13:00]

Why you shouldn’t make your own sauna [23:00]

The safest way to start using a sauna [35:00]
Links & Resources
Use code BIND to get 10% off ⁠⁠ENVIROBIND
⁠Use code GLUTATHIONE to get 10% off ⁠GLUTATHIONE
Try Halo (Salt) Therapy for respiratory and skin health. Call 319-363-0033 to schedule your session.
⁠Find Sunlighten Saunas Online⁠
Follow Sunlighten Saunas on ⁠Instagram⁠ | ⁠Facebook⁠ | ⁠Twitter⁠ | ⁠YouTube⁠ | ⁠LinkedIn⁠
⁠Find Your Longevity Blueprint Online⁠
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
Related Episodes
⁠Episode 10: 5 Pillars Of A Toxin-free Lifestyle With Aimee Carlson⁠
⁠Episode 34: How To Better Your Am Routine With Jane Hogan⁠
⁠Episode 30: Soma Breathing For Longevity With Jen Broyles
...more
46min

FAQs about Your Longevity Blueprint:

How many episodes does Your Longevity Blueprint have?

The podcast currently has 288 episodes available.

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