Your Longevity Blueprint

By Dr. Stephanie GrayHealth & Fitness Nutrition Education Self-Improvement

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Your Longevity Blueprint episodes

November 11272: Train Like an Olympian, Live Like You're Ageless: The Science of Recovery & Longevity Part 1 with Dr. Jo Brown
On this podcast, we often talk about what to eat, how to move, and how to sleep. But what if the key to living longer and feeling better is something most of us have never even considered?
I’m excited to have Dr. Jo Brown joining me for a two-part series. She has spent more than two decades working with some of the world’s greatest athletes,
In Part 1 today, we discuss the nervous system, how it affects your energy, recovery, resilience, and how long you may actually live.
How to know if your nervous system is dysregulated
Notice whether you wake up feeling refreshed or fatigued.

Pay attention to difficulties in falling asleep or waking during the night

Look for irritability, anxiety, or mood changes

Do you regularly need extra coffee or sugar to get through the afternoons?

Pay attention to brain fog, memory problems, or difficulties in thinking clearly.

Notice increased cravings, fatigue, or signs of inflammation

Look at how you respond to stress
Bio:
Dr. Jo Brown is a globally respected performance physiotherapist and high-performance coach with over two decades of experience on the world stage. She has supported athletes across 18 different sports at the highest level — including 'the fastest man on the planet,' Noah Lyles, NBA athletes, Grand Slam tennis stars, the Australian Swim Team, and the legendary Jamaican Bobsleigh team.
Dr. Jo is currently Head of Human Performance at Nuropod, where she's bringing nervous system science into the mainstream performance conversation.
What makes Dr. Jo's approach so powerful is that she doesn't just treat bodies — she builds complete performance ecosystems, blending science, intuition, and belief to help people perform and feel their absolute best.
In this episode:
How observing elite athletes changed the way Dr. Brown understood performance

How nervous-system regulation helps athletes consistently perform under pressure

What we can learn from facing the things we are unwilling, afraid, or anxious to look at

Why the nervous system is central to both performance and longevity

Dr. Brown explains the relationship between the sympathetic and parasympathetic nervous systems

Some common signs of a dysregulated nervous system

Why Dr. Brown recommends looking at trends over time instead of becoming obsessed with HRV or sleep scores
Links and Resources:
Use code BRAINMAG to get 10% off ⁠⁠⁠Neuro Magnesium Support
Use code MealShield to get 10% off ⁠⁠⁠MealShield
Support the launch by purchasing your copy on September 29th! Available at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YourLongevityBlueprint.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, with local copies coming to the Integrative Health and Hormone Clinic in Eastern Iowa this October.
Guest Social Media Links:
Website
Nuropod
Dr. Jo on Instagram
Nuropod on Instagram
Dr. Jo Brown on LinkedIn
Relative Links for This Show:
Get $45 off Nuropod using this exclusive link:
https://link.nuropod.com/DRGRAY
Follow Your Longevity Blueprint
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Get your copy of the Your Longevity Blueprint book and claim your bonuses here
Find Dr. Stephanie Gray and Your Longevity Blueprint online
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Integrative Health and Hormone Clinic
Podcast production by Team Podcast
36 min
November 04271: Picky Eating Isn’t About the Food: Raising Kids Who Eat Well for Life Part 2 with Katie Kimball
Today, I’m excited to share Part 2 of my conversation with Katie Kimball of Raising Healthy Families.
In Part 1, we discussed why kids become picky eaters and how to uncover what's really going on. Today, in Part 2, we explore real-life examples, including dinner battles, kids who refuse to try new foods, and teens who live on carbs, and Katie explains how getting kids into the kitchen helps them take ownership of both their choices and their health for life.
If you haven’t done so already, please listen to Part 1 first.
Ways to Help Children Take Ownership of Their Food Choices
Limit dessert to once a day, and let your child choose when to have it

Keep introducing new foods without pressuring your child to eat them

Teach children to listen to their body

Help children understand how food fuels their bodies

Gradually allow older children more responsibility for their food choices
Bio:
Katie Kimball of Raising Healthy Families is on a mission to connect families around healthy food and teach every child to cook! Her TEDx talk "Picky Eating Isn't About the Food" inspired a membership called The Picky Eating Playbook, and now a book being published in November 2026 through Familius Press.
In this episode:
Why dessert should not be a reward for eating other foods

How to limit sugar without forbidding it entirely

How to make conversations about food less stressful for picky eaters

Ways to help picky eaters become more familiar with new foods

Why children sometimes reject foods they previously enjoyed

How to help teenagers become more willing to eat a wider variety of foods

The value of teaching children to cook

Ways to avoid emotional eating in children
Links and Resources:
Your Longevity Blueprint Omega 3s – 60 capsules⁠⁠
Use code HEALGUT to get 10% off ⁠⁠⁠GI Support
Support the launch by purchasing your copy on September 29th! Available at ⁠⁠⁠⁠⁠⁠⁠⁠⁠YourLongevityBlueprint.com⁠⁠⁠⁠⁠⁠⁠⁠⁠, with local copies coming to the Integrative Health and Hormone Clinic in Eastern Iowa this October.
Guest Social Media Links:
Katie Kimball on YouTube
Raising Healthy Families: Healthy Parenting Handbook Podcast
Pre-Order the Book + Bonuses
Get access to the book landing page and available pre-order bonuses:
https://raisinghealthyfamilies.com/PickyGray
Knife Skills Freebie
Access the free knife skills resource here:
https://raisinghealthyfamilies.com/longevityblueprint
Podcast Landing Page
Learn more and explore the podcast here:
https://sl290.isrefer.com/go/podcast/IHHC2022/
Relative Links for This Show:
Free Knife Skills Class For Kids
Free Book Bonuses
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
39 min
October 28270: Picky Eating Isn’t About the Food: Raising Kids Who Eat Well for Life Part 1 with Katie Kimball
Does your child eat well at breakfast but refuse dinner? Or perhaps they loved veggies last year but won’t even touch them now?
I’m excited to have Katie Kimball, who is on a mission to connect families around healthy food and teach children to cook, with me for a two-part series.
In Part 1 today, we explore several reasons why your child might be a picky eater, and Katie clarifies how to figure out which one might be affecting your child.
How to help picky eaters:
Look for patterns in what your child struggles to eat, rather than focusing only on what they refuse to eat

Establish regular meal and snack times, keeping meals and snacks at least 90 minutes apart

Let children serve themselves as soon as they are able

Respond calmly and avoid pressuring your child to eat

Avoid power struggles around food

Allow children to touch, smell, or explore foods at their own pace
Bio:
Katie Kimball of Raising Healthy Families is on a mission to connect families around healthy food and teach every child to cook! Her TEDx talk "Picky Eating Isn't About the Food" inspired a membership called The Picky Eating Playbook, and now a book being published in November 2026 through Familius Press.
In this episode:
What may lie behind a child's refusal to eat certain foods

How sensory sensitivities can make some foods difficult to tolerate

How to avoid power struggles around food

What to do when children ask for snacks outside their regular meal and snack times

How to limit snacks and second helpings

How learning to cook can help children become more willing to mix foods

How to introduce new foods to picky eaters
Links and Resources:
⁠⁠⁠⁠⁠Your Longevity Blueprint Omega 3s – 60 capsules⁠
Use code HEALGUT to get 10% off ⁠⁠GI Support
Support the launch by purchasing your copy on September 29th! Available at ⁠⁠⁠⁠⁠⁠⁠⁠⁠YourLongevityBlueprint.com⁠⁠⁠⁠⁠⁠⁠⁠⁠, with local copies coming to the Integrative Health and Hormone Clinic in Eastern Iowa this October.
Pre-Order the Book + Bonuses
Get access to the book landing page and available pre-order bonuses:
https://raisinghealthyfamilies.com/PickyGray
Knife Skills Freebie
Access the free knife skills resource here:
https://raisinghealthyfamilies.com/longevityblueprint
Podcast Landing Page
Learn more and explore the podcast here:
https://sl290.isrefer.com/go/podcast/IHHC2022/
Guest Social Media Links:
Katie Kimball on YouTube
Raising Healthy Families: Healthy Parenting Handbook Podcast
Relative Links for This Show:
Free Knife Skills Class For Kids
Free Book Bonuses
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
38 min
October 21269: The Missing Longevity Ingredient: Nervous System Regulation for You and Your Kids - Part 2 with Dr. Roseann Capanna-Hodge
Are you having therapy, meditating, and sleeping better, yet still stuck?
Dr. Roseann Capanna-Hodge joins me today to share the missing ingredient most of us overlook and explain why learning to regulate yourself and calm your nervous system may be one of the best things you can do for your longevity.
Stay tuned to learn what to do when your toddler has a meltdown, how to handle screen-time conflicts, and why you need to regulate yourself in those calm moments too.
Some small, daily practices to help you regulate yourself:
Practice diaphragmatic belly breathing

Use simple somatic practices, like a butterfly tap or a heart hug

Try humming
Do these practices for one to three minutes, at least five times a day. Use them during calm moments too, to train your nervous system to regulate when you are annoyed, stressed, or dysregulated.
Bio:
Dr. Roseann Capanna-Hodge is a licensed therapist and certified school psychologist with more than 30 years of experience. She founded The Global Institute of Children’s Mental Health and Dr. Roseann & Associates, and Forbes has called her “a thought leader in children’s mental health.” She hosts the Dysregulated Kids podcast and created Regulation First Parenting™️. Her clinical work uses neurofeedback, biofeedback, psychotherapy, and nutrition. Her newest book, The Dysregulated Kid: The Parenting Playbook for Helping Your Child Find Calm in a Chaotic World, was released on September 22, 2026. Its core message is that kids don’t need fixing; they need nervous system regulation.
In this episode:
Why younger children may struggle with frustration while older children generally become better at regulating themselves

How dysregulation can show up in adults

Why rewards, consequences, and timeouts often fail with dysregulated children, and how to help them

Why screens should not be used as a coping tool for dysregulated children

How parents can prevent and manage screen time conflicts

How your child’s nervous system can sync with your nervous system

How unresolved stress can continue to affect people later in life

Why you should practice regulation when you are already calm
Links and Resources:
Support the launch by purchasing your copy on September 29th! Available at ⁠⁠⁠⁠⁠⁠⁠⁠YourLongevityBlueprint.com⁠⁠⁠⁠⁠⁠⁠⁠, with local copies coming to the Integrative Health and Hormone Clinic in Eastern Iowa this October.
Guest Social Media Links:
• Website
• Book: The Dysregulated Kid
• Newsletter
Relative Links for This Show:
⁠Magnesium Chelate – 120 capsules
Your Longevity Blueprint Adrenal Calm – 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
35 min
October 14268: The Missing Longevity Ingredient: Nervous System Regulation for You and Your Kids - Part I with Dr. Roseann Capanna-Hodge
Do you ever feel on edge, wired but tired, or just not quite right, even though you're doing all the right things?
I’m excited to have Dr. Roseann Capanna-Hodge back on the show today to clarify what this means for you and your kids.
Stay tuned to find out what it means to be emotionally regulated.
Tips for regulating your nervous system:
Do “micro resets” throughout the day

Make nervous system regulation part of your normal routine instead of doing it only when you are overwhelmed

Choose pleasant and manageable regulation activities to avoid making regulation a chore

Focus on consistency to keep your nervous system from returning to the same stressed baseline

Regulate yourself first when your child becomes dysregulated
Bio:
Dr. Roseann Capanna-Hodge is a licensed therapist and certified school psychologist with more than 30 years of experience. She founded The Global Institute of Children’s Mental Health and Dr. Roseann & Associates, and Forbes has called her “a thought leader in children’s mental health.” She hosts the Dysregulated Kids podcast and created Regulation First Parenting™️. Her clinical work uses neurofeedback, biofeedback, psychotherapy, and nutrition. Her newest book, The Dysregulated Kid: The Parenting Playbook for Helping Your Child Find Calm in a Chaotic World, was released on September 22, 2026. Its core message is that kids don’t need fixing; they need nervous system regulation.
In this episode:
How the autonomic nervous system manages the stress response

Why repeated dysregulation could become a habit

How the thinking brain can go offline when the nervous system becomes dysregulated

How some children can keep on doing well at school, even when dysregulated

How parents can avoid escalating the situation when their children become overwhelmed

Why only doing the right things occasionally may not be enough to get your nervous system unstuck

The difference between feeling calm and being genuinely regulated
Links and Resources:
Support the launch by purchasing your copy on September 29th! Available at ⁠⁠⁠⁠⁠⁠⁠YourLongevityBlueprint.com⁠⁠⁠⁠⁠⁠⁠, with local copies coming to the Integrative Health and Hormone Clinic in Eastern Iowa this October.
Your Longevity Blueprint 5HTP – 90 capsules⁠
Integrative Health and Hormone Clinic (IHH Clinic)
🌐 Website: ⁠⁠⁠https://ihhclinic.com⁠⁠⁠
Learn more about the clinic, services, and patient programs.
Guest Social Media Links:
• Website
• Book: The Dysregulated Kid
• Newsletter
Relative Links for This Show:
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
31 min
October 07267: Sweat Your Way to a Longer Life Part 2 with Vic Riffel
I’m delighted to have Vic Riffel back for the second part of a two-part series. Vic is a central figure in the Partner Team at Sunlighten, a leading producer of infrared saunas.
In Part 1, Vic and I covered the what and the why of infrared saunas. Today, in Part 2, we get into the how, exploring the practical aspects, including EMFs and safety. Vic clarifies how high you need to turn the heat, and discusses red light therapy, the materials these saunas are made from, how to shop for one without getting burned, and how to use it when it's in your home.
Tips for using a sauna more consistently:
Start with a lower temperature and gradually increase it

Stay well hydrated before, during, and after your sessions

Make your sauna time more productive by doing some stretching, breath work, meditation, or physical therapy

Don't let the sauna not being fully heated become a reason to skip your session. You can get in while it’s heating up.
Vic Riffel's Bio:
Vic Riffel is a central figure on the Partner Team at Sunlighten, a leading producer of infrared saunas. Deeply connected to health and wellness, Vic leads initiatives that widen access to infrared therapy and facilitate collaborations with top wellness experts. These partnerships highlight the significant health benefits of infrared therapy and foster a holistic approach to wellness, delivering expert insights directly to consumers. Beyond work, Vic is dedicated to supporting generational health changes, actively championing projects as board chair of Small Changes Big Shifts to promote whole-person health.
In this episode:
How some people may do better staying in the sauna longer at a lower temperature

Why you should pay attention to how your body responds rather than trying to tolerate more heat in a sauna

The importance of staying hydrated when using a sauna

Vic describes the materials and construction of Sunlighten's saunas

What to look for when evaluating the quality of an infrared sauna or red-light device

How to be more consistent in your sauna use

Who should be more cautious about using a sauna
Links and Resources:
Support the launch by purchasing your copy on September 29th! Available at ⁠⁠⁠⁠⁠⁠YourLongevityBlueprint.com⁠⁠⁠⁠⁠⁠, with local copies coming to the Integrative Health and Hormone Clinic in Eastern Iowa this October.Guest Social Media Links:
⁠Vic Riffel⁠
Relative Links for This Show:
Use ⁠this link⁠ to get up to $2,100 off + FREE shipping for Sunlighten saunas
Use code Immune Support to get 10% off ⁠⁠Immune Support
Use code BIND to get 10% off ⁠⁠⁠⁠ENVIROBIND
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
33 min
September 30266 - Sweat Your Way to a Longer Life Part 1 with Vic Riffel
I’m delighted to have Vic Riffel joining me for a two-part series. Vic is a central figure in the Partner Team at Sunlighten, a leading producer of infrared saunas.
Infrared saunas have moved from a niche wellness trend to something you’ll find in gyms, spas, and many homes. In Part 1 today, Vic and I discuss the science, exploring what infrared is, how infrared saunas differ from traditional saunas, and what it actually feels like to sit in one. We also discuss the health benefits of infrared saunas, explain which ones are backed by solid science, and which are still being studied.
How to start using an infrared sauna:
Start slowly, with lower heat

Pay attention to how your body responds and adjust the heat intensity accordingly.

If you don't sweat easily, build up gradually and give your body time to develop that response

Work toward using the sauna two to three times a week, and eventually three to four times a week
Bio:
Vic Riffel is a central figure on the Partner Team at Sunlighten, a leading producer of infrared saunas. Deeply connected to health and wellness, Vic leads initiatives that widen access to infrared therapy and facilitate collaborations with top wellness experts. These partnerships highlight the significant health benefits of infrared therapy and foster a holistic approach to wellness, delivering expert insights directly to consumers. Beyond work, Vic is dedicated to supporting generational health changes, actively championing projects as board chair of Small Changes Big Shifts to promote whole-person health.
In this episode:
Why an infrared sauna heats the body differently from a traditional sauna

The different infrared wavelengths and what each one does for the body

How infrared saunas can provide results similar to a passive cardio workout

How infrared sauna use can help reduce inflammation and improve circulation

Why consistency matters more than heat intensity when using a sauna

What to look for when choosing an infrared sauna
Links and Resources:
Support the launch by purchasing your copy on September 29th! Available at ⁠⁠⁠⁠⁠YourLongevityBlueprint.com⁠⁠⁠⁠⁠, with local copies coming to the Integrative Health and Hormone Clinic in Eastern Iowa this October.
Guest Social Media Links:
Vic Riffel
Relative Links for This Show:
Use this link to get up to $2,100 off + FREE shipping for Sunlighten saunas
⁠⁠⁠⁠⁠⁠Use code CREATINE to get 10% off Creatine
⁠⁠⁠https://yourlongevityblueprint.com/product/glutathione-60-ct/
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
43 min
September 23265: Bioidentical vs Synthetic Hormones, Breast Cancer Truth, and the Four Diseases of Aging, Season 7 Premiere with Dr. Stephanie Gray
Welcome to the first episode of Season 7 of the Your Longevity Blueprint podcast!
One week from today, on Tuesday, September 29th, my third book, Your Hormone Blueprint: Optimizing Vitality and Longevity Through Integrative and Functional Medicine, is coming out.
Stay tuned as I talk about my book, share the argument at its heart, and walk you through what I truly want every woman and every man to understand about their bodies.
How to build a strong foundation before considering HRT:
Start with good nutrition — Make sure you’re getting the vitamins, minerals, and omega-3s your body needs to use hormones effectively.

Keep your bowels regular — Regular elimination helps your body clear hormones it no longer needs.

Support healthy liver function — Consider factors such as alcohol, medications, and environmental toxins that can place an additional burden on the liver.
Bio: Stephanie Gray
Stephanie Gray, DNP, MS, ARNP, AGNP-C, ABAAHP, FAARFM, is a functional medicine provider who helps men and women build sustainable, optimal health and longevity.
A nurse practitioner since 2009, Dr. Gray completed her doctorate focusing on estrogen metabolism from the University of Iowa in 2011 and holds a Master's in Metabolic Nutritional Medicine from the University of South Florida's Medical School.
Dr. Gray is one of the Midwest's most credentialed female healthcare providers. She completed an Advanced Fellowship in Anti-Aging, Regenerative, and Functional Medicine in 2013 and became Iowa's first BioTe certified provider—now the state's only platinum provider with over 10,000 pellet placements. She is also certified as a SIBO doctor-approved practitioner, mold-literate provider, and ReCODE 2.0 practitioner for cognitive decline prevention.
An Amazon best-selling author, Dr. Gray wrote Your Longevity Blueprint and Your Fertility Blueprint, and hosts the Your Longevity Blueprint podcast. She co-founded Your Longevity Blueprint Nutraceuticals with her husband, Eric. After her own ten-year fertility journey, she now specializes in helping couples optimize reproductive health through functional medicine. Having lost her grandmother to vascular dementia, she is personally committed to helping families avoid cognitive decline. Dr. Gray founded the Integrative Health and Hormone Clinic in Hiawatha, Iowa.
In this episode:
How my personal health challenges shaped my latest book

I explain how estrogen, progesterone, testosterone, thyroid hormones, and the adrenals contribute to keeping the body functioning well

Why I view hormone optimization as part of a longevity strategy

What the Women’s Health Initiative actually tested, and how its findings shaped attitudes toward HRT

How the optimal lab ranges I use in my practice differ from conventional lab reference ranges

Why symptoms such as hot flashes are clues rather than a diagnosis, and why two women with the same symptoms may require very different approaches

What patients should know about the preservatives, dyes, fillers, and other ingredients in their hormone prescriptions

Three foundational aspects to address before opting for HRT

How to identify whether your hormone prescription is bioidentical or synthetic
Links and Resources:
Support the launch by purchasing your copy on September 29th! Available at ⁠⁠⁠⁠YourLongevityBlueprint.com⁠⁠⁠⁠, with local copies coming to the Integrative Health and Hormone Clinic in Eastern Iowa this October.
Social Media Links:
@stephaniegraydnp
Relative Links for This Show:
Your Hormone Blueprint: Optimizing Vitality and Longevity Through Integrative and Functional Medicine by Dr Stephanie Gray (Amazon)
Your Hormone Blueprint: Optimizing Vitality and Longevity Through Integrative and Functional Medicine by Dr. Stephanie Gray (Your Longevity Blueprint)
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
35 min
September 16Greatest Hits: The Device That's Disrupting Stress: A Deep Dive with Pulsetto's Founder Part 2
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 of the Pulsetto
Use it twice daily

Use it consistently, as the benefits increase over time

Do a session before bed for better sleep

Monitor your HRV, stress, and sleep with a wearable device to track your progress
Bio: Povilas Sabaliauskas
Povilas Sabaliauskas is the co-founder and CEO of Pulsetto, one of the fastest-growing wellness tech companies in the world.
A leader in non-invasive neuromodulation, Pulsetto is redefining how we approach stress, sleep, and recovery — through wearable vagus nerve stimulation backed by science and loved by high-performers around the globe.
With a background in tech and performance coaching, Povilas has become a passionate advocate for making cutting-edge wellness tools accessible to everyone — not just elite athletes or clinical patients.
Under his leadership, Pulsetto has partnered with leading researchers, completed clinical trials, and grown to over 100,000 users across Europe and the U.S. Povilas brings a unique mix of business strategy, biohacking curiosity, and real-world stress recovery insights — making him a fresh voice in the growing world of neuromodulation and mental resilience.
In this episode:
How 30 days of consistent Pulsetto use can reduce cortisol levels by almost 50%

First-time Pulsetto users often report deeper sleep and vivid dreams

How athletes use the Pulsetto to reduce pre-event stress and support their recovery

Early data suggest that the Pulsetto can reduce inflammation and lower blood pressure

The importance of using the Pulsetto daily to achieve noticeable results

The benefits of wearable devices for tracking the effects of the Pulsetto

How vagal stimulation can help manage insulin spikes
Links and Resources:
Support the launch by purchasing your copy on September 29th! Available at ⁠⁠⁠YourLongevityBlueprint.com⁠⁠⁠, with local copies coming to the Integrative Health and Hormone Clinic in Eastern Iowa this October.
⁠⁠⁠⁠⁠Use Code FIBER to get 10% off GLP-1 Fiber⁠
Use code TURMERIC to get 10% off ⁠⁠⁠⁠TURMERIC⁠
Calocurb Clinical — Appetite & Craving SupportA practitioner-exclusive, plant-based supplement designed to enhance your body’s natural fullness signals (GLP-1 and PYY), helping reduce cravings and calorie intake. Available only through clinics such as the Integrative Health and Hormone Clinic.Visit us or order here: ⁠https://ihhclinic.com/⁠
Guest Social Media Links:
⁠Povilas Sabaliauskas on LinkedIn⁠
⁠Pulsetto Device on YouTube⁠
⁠YouTube: Immediate Relief from Stress & Burnout with Pulsetto and CEO Povilas Sabaliauskas⁠
⁠YouTube: How to Reduce Stress and Calm Your Nervous System in Just 4 Minutes using a New Device⁠
Relative Links for This Show:
⁠Use the code Dr. Stephanie Gray for 10% off⁠
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
33 min
September 09Greatest Hits: The Device That's Disrupting Stress: A Deep Dive with Pulsetto's Founder Part 1
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 the nervous system and promotes mental well-being
Bio: Povilas Sabaliauskas
Povilas Sabaliauskas is the co-founder and CEO of Pulsetto, one of the fastest-growing wellness tech companies in the world.
A leader in non-invasive neuromodulation, Pulsetto is redefining how we approach stress, sleep, and recovery — through wearable vagus nerve stimulation backed by science and loved by high-performers around the globe.
With a background in tech and performance coaching, Povilas has become a passionate advocate for making cutting-edge wellness tools accessible to everyone — not just elite athletes or clinical patients.
Under his leadership, Pulsetto has partnered with leading researchers, completed clinical trials, and grown to over 100,000 users across Europe and the U.S. Povilas brings a unique mix of business strategy, biohacking curiosity, and real-world stress recovery insights — making him a fresh voice in the growing world of neuromodulation and mental resilience.
In this episode:
Why the vagus nerve is called the highway to health

How the vagus nerve controls the body’s ability to switch between stress and relaxation

How electrical stimulation can help the body to switch from fight-or-flight to rest-and-digest

How vagus nerve stimulation boosts stress resilience, sleep quality, and recovery

How daily practices can train your body to handle stress more effectively

How the Pulsetto device acts like a mental toothbrush to reset the brain
Links and Resources:
Try Halo (Salt) Therapy for respiratory and skin health. Call 319-363-0033 to schedule your session.
⁠⁠⁠⁠Use Code FIBER to get 10% off GLP-1 Fiber⁠
⁠⁠Sinus Support⁠
Guest Social Media Links:
⁠Povilas Sabaliauskas on LinkedIn⁠
⁠Pulsetto Device on YouTube⁠
⁠YouTube: Immediate Relief from Stress & Burnout with Pulsetto and CEO Povilas Sabaliauskas⁠
⁠YouTube: Interview with Nick Engerer from A Longer Life and Povilas Sabaliauskas from Pulsetto⁠
⁠YouTube: How to Reduce Stress and Calm Your Nervous System in Just 4 Minutes using a New Device⁠
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⁠Integrative Health and Hormone Clinic⁠
⁠Podcast production by Team Podcast⁠
29 min