Your Longevity Blueprint

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

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Your Longevity Blueprint episodes

March 01, 2023136: Sexual Betrayal Trauma with Kylene Terhune
Kylene Terhune joins me once again for this episode. This time, she talks about sexual betrayal trauma. She shares the importance of processing emotions in trauma and explains how trauma impacts the nervous system and leads to symptoms and disease. She also gets into what the healing process for sex addiction and betrayal for couples looks like and the pitfalls to be avoided.
The compilation of things that happen with pornography, technology, and addiction:
The prevalence of pornography is increasing tremendously.
Access to pornography is becoming easier.
Technology has addictive qualities.
Pornography gives people a dopamine hit.
Children get exposed to pornography before the pre-frontal cortex has developed fully, and trauma is typically involved.
For those who had trauma in their childhood, early exposure to pornography is more likely to cause an addiction.
About Kylene Terhune:
Kylene Terhune is the CEO & Founder of the Phoenix Transformation Project, where she works as a Functional Diagnostic Nutrition Practitioner and NLP life coach supporting women who have experienced sexual betrayal trauma.
She helps her clients with a unique, whole-body approach that involves the physical, emotional, mental and spiritual aspects of the individual.
This work includes functional lab work, nutrition, lifestyle, emotional work, nervous system support, trauma processing work, and more to assist women in feeling more complete, grounded, safe, independent, and confident in their health and their bodies.
As a successful functional health coach for 6 years, Kylene has received additional education in trauma and its impact on the body through the Trauma Healing Accelerated courses: Biology of trauma, Energy, Overwhelm and Freeze, Biology of Trauma Brain Health, and the Biology of Trauma Immune system.
She also has certifications in NLP, NLP life coaching, QTT, and hypnosis.
In this episode:
Why it’s essential to see a therapist if you have been sexually betrayed and choose to stay in your relationship. (7:38)
Some surprising statistics about sex addiction and betrayal trauma. (10:27)
How betrayal trauma impacts 75% of the women who go through it. (12:50)
How betrayal impacts our health and nervous system. (14:28)
Why establishing safety is important. (15:35)
What happens when you cannot get to safety? (15:55)
How safety can be established. (17:39)
Why setting boundaries is essential. (23:25)
What the recovery process for a man looks like. (27:51)
A breakdown of the EMDR and subconscious reprogramming trauma processing methods. (30:14) (32:15)
How recovery is possible. (41:16)

Links and resources:
Kylene Terhune Media Links::
Instagram (@KyleneTerhune)
TikTok (@KyleneTerhune)
Facebook: www.facebook.com/groups/RecoverU

Relative Links for This Show:
Free gift: https://mailchi.mp/2e8ade60994f/ebook
Episode links:
www.tarahopealliance.org
CSAT or APSAT therapy: https://iitap.com/page/csat
www.puredesire.org CONQUER program
Book a call with Kylene: https://p.bttr.to/3ttk0Ql
What’s next course: https://mybalancedbiome.life/whats-next

Link to the Debi Silber’s episode
https://yourlongevityblueprint.com/dr-debi-silber-post-betrayal-syndrome-transformation/

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Integrative Health and Hormone Clinic
Podcast production by Team Podcast
48 min
February 22, 2023135: Girl Talk, Part 2 with Dr. CJ Kleene and Dr. Hannah Anderson
Today, Dr. Hannah Anderson and Dr. Calla Jayne Kleene join me for the second half of our two-part series. In this episode, we continue our discussion on how we can support women on birth control and the best non-hormone birth control options. We also share non-toxic feminine-care products and explain how to detect female hormone imbalances.
Some non-hormone birth control options:
Male condoms
The FemCap device (or other barrier methods)
Fertility trackers
Taking your temperature in the morning
Tracking your cycle and getting to know your ovulation cues
Copper IUD (Not ideal because it causes inflammation)
Guest Bio:
Dr. Hannah Anderson and Dr. Calla Jayne Kleene are chiropractors at Back In Line Family Chiropractic in Hiawatha IA.
Dr. Anderson specializes in pediatric and maternal health, with trainings including a CACCP from the International Chiropractic Pediatric Association, Neuro emotional technique, and Mercier Therapy.
In addition to Dr. Kleene's many chiropractic and myofascial trainings, she has a Diplomat from the American Academy of Anti-Aging Medicine.
Both doctors passionately guide patients from a holistic perspective, whether it’s through pain or wellness planning.
In this episode:
Some non-hormone birth control options. (1:14)
How the copper IUD works. (7:28)
Do wearable devices help to empower us? (12:55)
Some non-hormone solutions for hormone imbalances, painful periods, or acne. (23:14)
Some factors that could lead to hormone imbalances. (25:38)
The foundations of functional medicine. (26:02)
What are non-toxic feminine-care products? (28:51)
Hannah and CJ share their favorite non-toxic feminine-care products. (29:56)
Some tips for women coming off birth control. (31:25)
Hannah and CJ share their favorite ways to test for female hormone imbalances (32:46)

Links and resources:

Dr. Kleene and Dr. Hannah’s Social Media Links:
My Back In Line Clinic website
My Back In Line on Instagram (@mybackinline):

Relative Links for This Show:
https://yourlongevityblueprint.com/dr-calla-jayne-kleene-beyond-snap-crackle-pop/
https://mylola.com/
https://tampontribe.com/
https://drbrighten.com/beyond-the-pill/
https://yourlongevityblueprint.com/product/methylb-complex/
https://yourlongevityblueprint.com/product/omega-3s-120-count/
https://yourlongevityblueprint.com/product/core-restore-liver-detox-vanilla/
41 min
February 15, 2023134: Girl Talk Part 1 with Dr. CJ Kleene and Dr. Hannah Anderson
I have Dr. Hannah Anderson and Dr. Calla Jayne Kleene joining me for part 1 of a two-part series today. We discuss female anatomy, the pros and cons of birth control, the importance of informed consent, and how to support women who choose to take birth control.
Next week, in part 2, we will continue discussing how to support women who choose to take birth control and get into which non-hormone birth control options are best. We will also share non-toxic feminine care products and explain how to detect female hormone imbalances.
Pros of birth control
It allows women to control pregnancy
It can alleviate some symptoms of hormonal problems
It can alleviate heavy bleeding and pain
Cons of birth control
It may cause PMS, PMDD, PCOS, and more
It gets prescribed for issues other than pregnancy in the female population
It does not get to the root of hormonal problems
It causes B vitamin depletion
About Dr. Anderson and Dr. Kleene:
Dr. Hannah Anderson and Dr. Calla Jayne Kleene are chiropractors at Back In Line Family Chiropractic in Hiawatha IA.
Dr. Anderson specializes in pediatric and maternal health, with trainings including a CACCP from the International Chiropractic Pediatric Association, Neuro emotional technique, and Mercier Therapy.
In addition to Dr. Kleene's many chiropractic and myofascial trainings, she has a Diplomat from the American Academy of Anti-Aging Medicine.
Both doctors passionately guide patients from a holistic perspective, whether it’s through pain or wellness planning.
In this episode:
Why learning about the female anatomy is important for women’s health. (7:14)(9:10)
The pros and cons of birth control. (11:30)
How hormonal birth control works. (15:24)
What is informed consent? (18:59)
Why is informed consent such a big issue? (21:34)
The mental health and physical risks of hormonal birth control. (23:47)
The genetic risk factors related to oral contraceptives. (27:30)
The cons of long-term hormonal birth control use. (28:25)
Non–traditional ways to support women on birth control. (30:39)
What you can do right now to support yourself if you are on birth control. (33:41)

Dr. Anderson and Dr. Kleene’s Social Media Links:
My Back In Line website
My Back In Line on Instagram (@mybackinline):

Relative Links for This Show::
https://yourlongevityblueprint.com/dr-calla-jayne-kleene-beyond-snap-crackle-pop/
https://mylola.com/
https://tampontribe.com/
https://drbrighten.com/beyond-the-pill/
https://yourlongevityblueprint.com/product/methylb-complex/
https://yourlongevityblueprint.com/product/omega-3s-120-count/
https://yourlongevityblueprint.com/product/core-restore-liver-detox-vanilla/

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
Books mentioned:
Beyond the Pill by Dr. Jolene Brighten
39 min
February 08, 2023133: Bioregulator Peptides with Nathalie Niddam
Today Nathalie Niddam joins me to talk about bioregulator peptides, what they are, what they do, how they work, how they impact our biological age and telomeres, and how to best use them.
The benefits of spermidine:
It works against 6 of the 9 hallmarks of aging
It supports the cellular clean-up processes in the body
It helps to regulate protein
It helps to protect DNA
It triggers mitophagy and autophagy
It helps with cellular signaling
It improves hair, skin, and nails
It helps to improve deep sleep
About Nathalie Niddam:
Nathalie Niddam is a holistic Nutritionist, Human Potential, and epigenetic coach. She is also the host of the Biohacking Superhuman Performance Podcast.
Nat's focus has always been on the body's power to heal. Over the past several years, longevity and health span have been added to the list. This is where Bioregulators come in. Once Nat discovered these she knew that part of her mission had to be to spread the word about this incredible resource that comes to us from Nature.
In addition to hosting her podcast, Nat works one on one with clients, presents at conferences, and leads a vibrant community of Biohackers and health seekers on Mighty Networks - the BSP Community.
In this episode:
How certain medications can get us into trouble. (2:54)
The benefits of BCP 157. (5:10)
What the Wolverine stack can do for you. (7:04)
What more growth hormones can do for you. (11:25)
How peptides get administered. (12:11)
What is a peptide? (13:53)
The best peptides for fat loss. (21:08)
The benefits of the GLP1 agonists. (21:40)
The peptides that can enhance mood and brain function. (27:42)
What bioregulator peptides are, and how they differ from regular peptides. (29:58)
What telomeres are. (35:25)
How to use bioregulators. (45:38)

Links and resources:
Nathalie Niddam’s Social Media Links:
Instagram: @nathalieniddam
Mighty Networks: BSP Community
Facebook: Optimizingsuperhumanperformance Group
Nathalie’s website: www.nathalieniddam.com
The Biohacking Superhuman Performance Podcast
Relative Links for This Show:
Go to www.profound-health.com and use the discount code longevity15 for 15% off. Some of these have Russian names, which can be confusing. So opt for the Natures Marvel brand names which are easier to understand and select.
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
59 min
February 01, 2023132: Leptin Resistance with Dr. Bindiya Gandhi
Today, Dr. Bindiya Gandhi joins me to discuss leptin resistance, hormone balance, and weight loss resistance.
Some symptoms of leptin resistance:
Being hungry all the time
Being unable to lose weight even though you are over-exercising and under-eating
Having low energy
Constantly feeling exhausted
Hypothyroid symptoms worsening
About Dr. Bindiya Gandhi:
Dr. Bindiya Gandhi is double-boarded by the American Board of Family Medicine as well as the American Board of Integrative and Holistic Physicians.
She completed her family medicine training at Georgia Regents University/Medical College of Georgia in June 2014. She completed her undergraduate training at the University of Georgia with a Bachelor of Science in Biology and Psychology in 2004, and her Doctor of Medicine at the American University of Antigua College of Medicine in 2010.
She completed an Integrative medicine fellowship at the University of Arizona with Dr. Andrew Weil in 2016. She also completed Functional Medicine Training with the Institute of Functional Medicine in 2017.
Her interests include integrative, holistic, and functional medicine, women’s health, preventative medicine, international medicine, and healthcare reform. She is also a certified yoga instructor and reiki master. She used to practice emergency medicine as well.
Dr. Bindiya is a media expert and contributor to numerous sites, including The Daily Mail, MindbodyGreen, PopSugar, Clean Plated, Well + Good, and more!
When she's not working or writing, you can find her in the kitchen cooking, doing yoga, or enjoying time with her family.
In this episode:
What leptin is, and what it does. (7:27)
Why are more people becoming leptin-resistant? (10:33)
Some symptoms that may indicate you have leptin resistance. (11:26)
The different categories of leptin resistance. (12:21)
What happens to you when your leptin levels are low? (13:10)
What should you do if you are leptin resistant? (15:27)
Why stabilizing your blood sugar is necessary for achieving weight loss. (20:39)
Why intermittent fasting is not for everyone. (24:12)
Supplements to stabilize your blood sugar. (27:28)
Why so many diets fail to work over the long term. (34:35)
How to rev up your metabolism. (36:01)
Links:
Dr. Bindiya Gandhi’s Social Media Links:
Instagram (@drbindiyamd)
Facebook

Relative Links for This Show::
Leptin Resistance Quiz: www.drbindiyamd.com/quiz
www.reviveatlantamd.com
www.drbindiyamd.com
www.atlantaweightlossdoc.com

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
Follow Dr. Stephanie Gray on Facebook | Instagram | Youtube | Twitter | and LinkedIn
Integrative Health and Hormone Clinic
Podcast production by Team Podcast
40 min
January 25, 2023131: Reduce Stress for Hormone and Sleep Optimization with Dr. Farah Sultan
Dr. Farah Sultan joins me today to share how we can optimize our sleep, balance our hormones, and better manage stress.
Foods that balance the hormones and support the liver:
Herbs
Spices (ginger, garlic, turmeric)
Onions
Carrots
Broccoli
Brussels sprouts
Grapeseed extract (resveratrol)
About Dr. Farah Sultan:
Dr. Farah Sultan is a Medical Doctor, double board certified in Family Medicine and Functional and Regenerative Medicine. She has trained and worked on three continents in India, the UK, and the US. She is the Medical Director and CEO of Vitalogy Wellness and Med-spa and the founder of the Mandala Method. She is an international award-winning speaker and expert in sleep and hormone balance. She has helped thousands of women regain their sleep, energy, and youthfulness without the use of addictive prescription medications. She lives with her husband of 23 years and three children in Birmingham, Alabama, and loves to travel, read, garden, cook, and is into biohacking.
In this episode:
Why sleep is the game-changer when it comes to your longevity. (3:48)
How many hours of deep sleep and REM sleep are optimal? (7:32)
What is the purpose of dreaming? (10:31)
How hormone balance is connected with sleep. (14:15)
How stress impacts hormones and sleep. (17:34)
Some lifestyle tips to keep your cortisol in check. (19:33)
Some tips for balancing your hormones naturally. (22:22)
Foods that are best to be avoided. (25:40)
Foods you want to eat more of. (26:58)
How EMFs interfere with sleep quality. (28:22)
Dr. Farah’s tips for better sleep. (29:50)
Links:
Dr. Sultan's Social Media Links:
https://www.tiktok.com/@farahsultanmd?lang=en
https://www.instagram.com/farahsultanmd/
https://vitalogywellnessandmedspa.com/
Get Dr. Farah’s free gift of a masterclass on stress, sleep, health, and hormones

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
43 min
January 18, 2023130: Why You Have Adrenal Fatigue with Dr. Tricia Pingel
Our current lifestyles and technology have a massive impact on our health! Dr. Tricia Pingel joins me today to focus on recognizing stress. She believes that we become so accustomed to stress that we fail to recognize the significant impact it has on our health. In this episode, she encourages you to start prioritizing yourself and setting boundaries for your health and longevity. We also discuss the nutritional impact of chronic low-grade stress that leads to future disease development.
The four areas Dr. Tricia addresses in people with adrenal fatigue:
Diet
Exercise
Supplementation
Prioritizing yourself, setting healthy boundaries, and practicing gratitude
About Dr. Tricia Pingel:
Dr. Tricia Pingel, aka The Hip Hop Energy Doc is a Naturopathic Physician and Energy Expert.
She has helped hundreds of people restore their health by showing them how to identify the stress causing their symptoms, restoring their nutrition depleted by stress, and assisting in changing their mindset to repel incoming stressors so that they can return to their happy, vibrant, and energetic selves.
She is the Author of Total Health Turnaround, which has sold over 60,000 copies, and the Creator of “DIY” Programs like the 30-day Total Health Turnaround, the 7-Day Ultimate Detox, and the 30-day Walking for Weight Loss.
She is the CEO of Total Health Apothecary and the CEO of Pingel Progressive Medicine, a Naturopathic Concierge Medical Practice.
She’s a Health Blogger and the Host of FB and IG Weekly Lives “Ask Dr. Pingel.” She has appeared on lots of TV shows and she has contributed as an expert to many publications.
It’s no secret that this mom, doctor, and hip-hop enthusiast is known as The Hip Hop Energy Doc™️. Dr. Pingel is commonly found dancing all over social media, cheering on her two boys at football, creating healthy vegan recipes in her kitchen, and snuggling her 3 dogs and cat at home with her husband in Phoenix, Arizona.
After experiencing her own health struggles and personal loss, she strives in creating a community of positivity, and gratitude and living every day to its fullest potential.
In this episode:
Why do we need to give to ourselves? (6:26)
What is adrenal fatigue? (7:20)
Why do so many of us tend to have cardiovascular disease, diabetes, reflux disease, anxiety, depression, insomnia, and more? (9:06)
When should you have a full workup? (11:36)
The importance of discussing your lab results with someone who understands how mental and physical health blend together. (13:05)
The difference in symptoms between those with high cortisol and those with low cortisol. (14:15)
A test to find out which cortisol stage you are at. (16:04)
The importance of setting healthy boundaries for yourself to avoid adrenal fatigue. (18:07)
How Dr. Tricia helps people with adrenal fatigue. (20:57)
The benefits of giving to others and reframing your experiences to make them positive. (24:56)
The herbs and supplements Dr. Tricia prescribes for her stressed patients. (35:29)

Links:
Dr. Tricia Pingel's website
Guest Social Media Links:
Facebook  (@drtriciapingel)
Instagram  (@drpingel)
YouTube (@drtriciapingel)
TikTok (@drtriciapingel)
LinkedIn

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
42 min
January 11, 2023129: How to Calm Your Nervous System with Kate Vazquez
Kate Vazquez joins me today to discuss the stress response and share her three core pillars to calm your nervous system.
Three core pillars to calm your nervous system:
Identify your limiting beliefs
Learn about your triggers and stress response
Identify your conditioning
Kate Vazquez Bio:
Kate Vazquez is a Functional Medicine Physician Assistant, Theta Healing Practitioner, and the founder of Radiant Health. Using a functional medicine and mindset approach, she helps ambitious women overcome stress and anxiety to embrace who they truly are, feel alive in their body, and live a life they love on purpose.
In this episode:
What is anxiety? (8:28)
The difference between acute, chronic, and low-grade stress. (9:28)
The four primary stress responses. (13:00)
Ways to prevent yourself from going into a stress response. (18:08)
How the body responds when you are in a parasympathetic state. (22:30)
How to differentiate between a survival state and a flow state. (22:49)
How to maintain a flow state. (24:15)
Kate’s three core pillars to calm the nervous system. (31:00)
What your triggers will show you. (26:44)
How to shift your state from survival to flow. (29:24)
What you need to know about healing your gut. (33:41)
How to use seed cycling to support your hormones naturally. (36:58)

Links and resources:
Guest Social Media Links:
www.instagram.com/thekatevazquez
https://www.facebook.com/katevazquezpac
Relative Links for This Show:
Gut-Hormone-Nervous System Connection: The REAL Causes of Anxiety: https://infoa5148f.clickfunnels.com/g-h-ns-connection
Join the waitlist for her podcast course : https://www.yourradianthealth.com/alreadyenough/
Link to Kate Vazquez’s book, Estrogen Is A Bitch:
https://www.amazon.com/dp/B09GZC2L1V
Seed Cycling https://beeyawellness.com/
Triggers Book

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
50 min
January 04, 2023128: 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:
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
52 min
December 28, 2022127: Season 3 Top Longevity Tips Part 1
Let’s take another look at the top tips from all our experts. In this episode, they explain why you need to listen to your body and take responsibility for your health. They get into using techniques like yoga, meditation, and saunas to develop resilience and the benefits of being active and doing strength training. They discuss the importance of addressing micronutrient deficiencies, avoiding junk food, and intermittent fasting. You will also learn how much difference your mindset makes, and how smiling more and making a concerted effort to be happier will lead to a longer and healthier life.
The Biggest Top Tips for Function Health and Longevity
Develop resilience. Learning to respond to situations rather than reacting will help you do that. Heating your body in a sauna and then taking a cold shower will also help you develop resilience.
Becoming more active and doing strength training will ensure that you stay healthy, get stronger, and live longer.
Be happy, practice gratitude, and try smiling more. Life is so much easier when you are grateful for what you have, and when you take yourself less seriously and focus on the positives in life!
Top Longevity Tip #1
Make friends with people of all different ages. Consciously making friends with people older and younger than you as well as those the same age as you will make your life much richer! (0:20)
Listen to the full episode with Dr. Beverly Yates here.
Top Longevity Tip #2
Develop resilience. When you learn to respond to situations rather than react to them, you will develop resilience. It takes time to become aware of your reactions. Techniques like yoga, breath work, and meditation will help create the space to choose how you want to respond to situations, instead of reacting immediately. (0:57)
Listen to the full episode with Dr. Achina Stein here.
Top Longevity Tip #3
Know your genetics. Knowing your genetics will help you mitigate risks before they become problems. (2:17)
Listen to the full episode with Dr. Rajka Milanovic Galbraith here.
Top Longevity Tip #4
Address your micronutrient deficiencies. That will give your body what it needs to fill up its metabolic reserves and ensure that you give your body its best fighting chance when you experience stress, start to age, or get challenged with a chronic disease, (2:38)
Listen to the full episode with Thomas Pennel here.
Top Longevity Tip #5
Smile more. It is easy to smile when you don’t take yourself too seriously. (3:22)
Listen to the full episode with Amy Stark here.
Top Longevity Tip #6
Leveraging your DNA will allow you to live longer. (3:29)
Listen to the full episode with Dr. Robert Whitfield here.
Top Longevity Tip #7
Strength training is essential if you want to get stronger and live longer! It is the only way to increase your metabolism without doing oxidative damage. (3:52)
Listen to the full episode with Debra Atkinson here.
Top Longevity Tip #8
Getting enough sleep will ensure that you wake up feeling refreshed with all the energy you need to face the day. (4:29)
Listen to the full episode with Dr. Lauren Tessier here.
Top Longevity Tip #9
Your mindset makes all the difference! With the right mindset, you will be able to do whatever you want to do, regardless of your age. (5:07)
Listen to the full episode with Claudia Muehlenweg here.
Top Longevity Tip #10
Paying attention to your body, and listening to what it says to you will keep you in touch with what your body needs. Finding a provider who can reflect on those things will help you understand what your symptoms are telling you about your body. (5:27)
Listen to the full episode with Dr. Kelly Feller here.
Which top tip will you use first? Start with one and see how the quality of your life improves. For everything else, call the Integrative Health and Hormone Clinic today and schedule your first appointment at 319-363-0033.
14 min