Your Longevity Blueprint

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

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Your Longevity Blueprint episodes

August 18, 202157: Conquer Cancer Now with Nathan Crane
With rates of cancer on the rise, how can you increase your odds of staying healthy? Today’s guest shares his insight into how to detoxify your life to stay healthy for the long run.

The six core causes of cancer are
Chronic inflammation
Elevated blood glucose
Environmental toxins
Stress
Unhealthy diet
Lifestyle behaviors
About Nathan Crane
Nathan Crane is an award-winning author, inspirational speaker, plant-based athlete, event producer, and 20x award-winning documentary filmmaker.
Nathan is the Founder of The Panacea Community, Creator of the Global Cancer Symposium, Host of the Conquering Cancer Summit, and Director and Producer of the documentary film, “Cancer; The Integrative Perspective”.
In 2005, at only 18 years old, Nathan began his health, healing, and spiritual journey, eventually overcoming a decade of brutal teenage addiction, house arrest, jail, and challenging times of homelessness to become an international author, filmmaker, and speaker dedicated to health, healing and conscious awakening.
Nathan received numerous awards for his contribution to health, healing, and personal development including the Accolade Film Competition 2020’s Outstanding Achievement Humanitarian Award and the Outstanding Community Service Award from the California Senate for his work in education and empowerment with natural and integrative methods for healing cancer.
With more than 15 years in the health and wellness field, Nathan has reached millions of people around the world with his inspiring messages of hope, healing, and transformation.

In This Episode
How Nathan learned to live a loving spiritual life [2:04]
Why cancer rates are on the rise [11:15]
Methods for detoxing your home and body [30:30]
Reducing your exposure to electromagnetic fields (EMFs) [41:55]
Avoiding mycotoxins in pet food [47:55]
The best supplements to support the immune system [54:15]

Links & Resources
Why Antioxidants Are Important
Wisdom of the Body Masterclass
D3 5000 120 count
D3 5000 60 count
D3 + K2
D3 1000
Liquid D3 + K2
Liquid D3
D3 50,000
Find Nathan Crane online
“Cancer; The Integrative Perspective”
EMF Pollution Solutions

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Integrative Health and Hormone Clinic
Podcast Production by the team at Counterweight Creative

Related Episodes
Episode 5: From Hodgkins to Healthmaker with Kylene Terhune
1 hr 10 min
August 11, 202156: Break the Yang Addiction with Brodie Welch
Chinese medicine is more than just treating health symptoms. It’s bringing the body back into balance using lifestyle improvements, self-care and -respect practices, and nourishing our vitality. Brodie Welch joins me to talk about how she uses acupuncture, qi gong, and Chinese medicine to help high-achieving women start enjoying their lives again.

How to Break Free of the Yang
Make time for joy
Make time for rest
Make time for proper nourishment
Rest your mind and observe where you’re coming from
Live from a place of balanced ease and balanced action
Treat yourself with the same kindness you would treat someone else
About Brodie Welch
Brodie Welch is a Licensed Acupuncturist, board-certified herbalist, and self-care strategist. Brodie helps self-aware, high-achieving women break the cycle of stress, overwhelm, and self-sabotage so they can enjoy the lives they’re working so hard to create, and truly embody self-respect.
Working at the confluence of wellness and personal development, she helps thousands of clients optimize their weight, digestion, hormones, sleep, mood, and vitality. A lifelong student of consciousness, Brodie has been practicing meditation, yoga, and qi gong for over twenty years and holds teaching certifications in each of these disciplines.
She synthesizes ancient techniques from Chinese Medicine, Ayurveda, and yoga with the latest research in neuroscience, functional medicine, and habit change to help her clients thrive. Her holistic self-care boot camp program “Level Up Your Life” helps women bridge the gap between what they know they should be doing to take care of themselves and actually doing it – without feeling guilty.
She’s the founder of Life in Balance Acupuncture in Corvallis, Oregon, where she has been treating patients since 2003. She’s also the creator and host of A Healthy Curiosity: the podcast that explores what it takes to be well in a busy world.

In This Episode
What Chinese medicine is [4:00]
Why we need to recognize and participate in the season or wintering [8:45]
Why it’s difficult to opt-out of the Yang culture that permeates Western culture [15:00]
What practices to adopt to break free of Yang addiction [16:15]
The link between self-care and self-respect [18:15]
How Chinese medicine treats stress [22:15]
How to move your life in the direction of life rather than imbalance [28:00]
What acupuncture is and how it impacts your health and body [29:00]

Links & Resources
Use Code CALM for 10% Off Adrenal Calm
Download the Calm & Centered Bundle
Download the Manifesto
Brodie’s Signature Program, Level Up Your Life
Listen to A Healthy Curiosity
On Facebook
On Apple Podcasts
Find Brodie Welch Online
Follow Brodie Welch on Instagram | Facebook | Twitter
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
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Integrative Health and Hormone Clinic
Podcast Production by the team at Counterweight Creative

Related Episodes
Episode 53: Keto Green Approach To Hormones With Dr. Anna Cabeca
Episode 51: Brilliant Menopause Secrets With Dr. Kyrin Dunston
Episode 57: 5 Keys To Raising Healthy Kids With Dr. Brian Stenzler
38 min
August 04, 202155: Skin Tips From the Spa Doctor Dr. Trevor Cates
Your skin is a direct reflection of what’s going on inside your body. Hormonal imbalances, deficiencies, and inflammation can all show up on your skin. Dr. Trevor Cates joins me to talk about how our internal health shows up on our skin, what the six root causes of our skin issues could be, and why we need to simplify our skincare routine.

The 6 Root Causes Behind Skin Issues
Inflammation
Nutritional Deficiencies
Hormonal Imbalances
Blood Sugar Imbalances
Oxidative Damage
Microbiome Imbalances
About Dr. Trevor Cates
Dr. Trevor Cates is author of the USA Today and Amazon bestselling book Clean Skin From Within and founder of The Spa Dr. natural skincare line.
She received her medical degree from the National University of Natural Medicine and was the first woman licensed as a naturopathic doctor in the state of California. She currently lives in Park City, Utah where she helps patients from around the world achieve naturally glowing skin.
She has been on various TV shows, including The Doctors and Extra TV. Dr. Cates interviews over 250 experts on The Spa Dr. podcast and hosted her own PBS special, Younger Skin From Within.
She believes the key to healthy skin is inner and outer nourishment with natural and non-toxic ingredients.

In This Episode
How your skin reflects your inner health [4:30]
The 5 new redefined skin types [7:00]
What lifestyle changes you can make to improve your skin health [14:30]
What foods you should and shouldn’t eat [15:30]
Why drinking a glass of water isn’t enough for hydrating your skin [20:15]
What organic means in the skincare industry [25:15]
What a thorough skincare routine might look like [31:00]

Links & Resources
Use Code BERBERINE for 10% off Berberine Support
Use Code drgray20 for 20% Off at The Spa Dr. Store
Body Essentials
Daily Essentials
Pearl and Rose Petal Exfoliant
Find Out Your Skin Personality Type

Find Dr. Trevor Cates Online
Follow Dr. Trevor Cates on Instagram | Facebook | Twitter | YouTube | Pinterest

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 the team at Counterweight Creative

Related Episodes
Episode 53: Keto Green Approach To Hormones With Dr. Anna Cabeca
Episode 41: How To Reduce Toxins In The Home With Genevieve White
Episode 31: Gut/Brain Connection With Dr. Lauryn Lax
39 min
July 28, 202154: Living Intentionally with the Fat Burning Man Abel James
Living intentionally is about being present in the moment, eating food that feels good, and taking mental health breaks. Abel James, The Fat-Burning Man, joins me to talk about intentional living, everyday habits, and why he believes intermittent fasting is the best way to eat.

Daily Practices for Stress Reduction and Resilience
Breathing for 5-10 minutes
Writing to take yourself out of the moment
Practicing gratitude
Being more intentional
Giving yourself mental breaks
About Abel James
Abel James is a New York Times Bestselling Author, musician, and creator of the hit podcast, “Fat-Burning Man.” His new book and audiobook entitled “Designer Babies Still Get Scabies,” a #1 International Bestseller in Humor, is available now.

In This Episode
What nutrition habits you should adopt [8:30]
Why fasting works so well for so many people [11:15]
How trauma and triggering events can help you reframe your thoughts [22:30]
Strategies for stress reduction and resilience [25:00]
The problem with social media and the internet, especially to your relationships [30:00]
How to navigate social media as a creator and as a consumer [44:00]

Links & Resources
Read About Why Antioxidants are Important and Get 10% Off Mitochondrial Complex with Code ENERGY
Take the Your Longevity Blueprint Course & Get Your First Consult with Me Free
Use Code wild15 for 15% Off Wild Superfoods Supplements
The Fat-Burning Man Show with Abel James

Find Abel James Online
Follow Abel James on Instagram | Facebook | Twitter | YouTube | Pinterest

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 the team at Counterweight Creative

Related Episodes
Episode 11: Intermittent Fasting Truths With Cynthia Thurlow
Episode 35: Happiness: The Missing Ingredient In Health With Margie Bissinger
Episode 34: How To Better Your Am Routine With Jane Hogan
52 min
July 21, 202153: 5 Keys to Raising Healthy Kids with Dr. Brian Stenzler
Long-term wellness starts at home. By following the DREAM framework to wellness, Dr. Brian Stenzler encourages families of all ages to take control of their lives, improve their wellness, and prioritize chiropractic care.

The Five Keys to a Wellness Lifestyle
Diet
Relaxation
Exercise
Adjustment
Mental Wellness
About Dr. Brian Stenzler
Dr. Brian Stenzler is the author of "D.R.E.A.M. Wellness: The 5 Keys to Raising Kids for a Lifetime of Physical and Mental Health.
He dedicates his professional life to helping families stay healthy and prevent the need for many unnecessary medications and ultimately, missed school and workdays.
He guides parents on how to live a wellness lifestyle by avoiding chemical, physical and emotional stressors in and around their households; and how to adapt to the stressors that are unavoidable.
As a pediatric and family wellness chiropractor, Dr. Stenzler serves his communities with 3 locations in San Diego. He has served his profession as President of the California Chiropractic Association from 2014-2016, as well as numerous other boards. He currently holds the position of Vice President for the Congress of Chiropractic State Associations.
Dr. Stenzler’s illustrious 22+ year career has many honors, including New York Chiropractic Council’s Chiropractor of the Year, The World Chiropractic Alliance’s Outstanding Service Award, The Chiropractic Leadership Alliance’s “On Purpose” doctor of the month, 2012 & 2018 Doctor of the Year from the California Chiropractic Association San Diego and the 2015 recipient of their Leadership Award; and he received the California Chiropractic Association’s 2019 Distinguished Service Award.
Dr. Stenzler travels the world as a guest speaker at conferences and colleges and lectures at numerous businesses, schools, and civic organizations as a wellness expert. He has also been on television and radio shows around the country.

In This Episode
Why it’s not about how you feel, but how you function [6:45]
The difference between health and wellness [9:30]
Why chiropractic care is beneficial [11:15]
What your diet consists of outside the food you eat [15:45]
What the five keys to a wellness lifestyle are [18:00]
Where our stressors can come from [28:30]

Links & Resources
Get 10% Off Adrenal Calm with Code CALM
Get your first copy of Dream Wellness Book for 99 cents PLUS his "Reduce Screen-Use for Kids", eBook & "Digital Detox for Parents", Workbook (Value $77)

Find Dr. Brian Stenzler Online
Follow Dr. Brian Stenzler on Facebook | Twitter | 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 the team at Counterweight Creative

Related Episodes
Episode 2: Beyond The Snap, Crackle And Pop W/ Dr. Calla Jayne Kleene
Episode 12: How To Build Children’s Health With Food With Dr. Ana Maria Temple
Episode 15: Community And Curiosity For Longevity With Dr. Sandra Scheinbaum
41 min
July 14, 202152: Greatest Hits: Castor Oil Packs with Dr. Marisol Teijeiro
Castor oil is an herbal medical treatment that’s been around for centuries but fell out of fashion sometime in the last few decades. I’m joined by Dr. Marisol Teijeiro, the Queen of the Thrones, to talk about why castor oil is making a comeback, all the incredible health benefits, and why she recommends it to all her patients.

The three areas castor oil packs help the most with:
Stools - helps regulate your bowel movements
Sleep - helps you get more restorative sleep
Stress - helps reduce your regular stress levels
About Dr. Marisol Teijeiro
Dr. Marisol Teijeiro, ND & Queen of the Thrones™️, empowers people to own their throne (yes potty time), purpose, and passion in life. She is the creator of the easy and mess-less Castor Oil Pack used to heal the gut, improve digestion, sleep, and most importantly, your hormone balance.
She teaches all over the world and features on various TV programs including national syndicated NBC Bloom, as well as The Marilyn Denis Show in Canada. She is a published author of “OH SH*T!” the 3 stress-less steps to connect, clear, and calm your digestion.

Why Use Castor Oil?
Dr. Marisol Teijeiro shares the story of how she started using castor oil packs, after years of avoiding them, to heal so many of her chronic health problems. She explains why she revamped the traditional castor oil pack to make it cleaner and easier to use.
Marisol talks about how and why castor oil works as it does and what benefits it has for the body - there are so many! Castor oil has actually been a medical treatment for hundreds, maybe thousands, of years but it did fall out of use.
It’s a powerful tool to improve your gut health and help with detox. You can also combine it with essential oils and use it in the sauna to really double down on the health benefits. Marisol praises castor oil for helping with your stools, sleep, and stress which all of us struggle with at times in our life.
In This Episode
How caster oil packs work [10:00]
Why you should never buy castor oil in plastic [20:00]
How castor oil packs help with detox and improving gut health [28:00]
How to start using castor oil packs [29:00]
How often you should change your castor oil pack [37:00]
What to look for in a castor oil [41:45]
Who can’t use castor oil packs [44:00]
How to use castor oil to promote hair growth [46:00]

Links & Resources
Use Code CALM for 10% Off Adrenal Calm

Download Your Free Copy of 50 Shades of Poo
Use Code DRGRAY10 for 10% off Castor Oil Packs at This Link Only

Find Dr. Marisol Teijeiro Online
Follow Dr. Marisol Teijeiro on Instagram | Facebook | YouTube

Find Your Longevity Blueprint Online
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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 the team at Counterweight Creative

Related Episodes
Episode 42: Benefits Of Sauna Therapy With Nicole Carlson
Episode 43: Liver Cleansing With Steven Dake
Episode 40: Power Of Essential Oils With Jodi Sternoff Cohen
59 min
July 07, 202151: Greatest Hits: ProLon: The Fast Mimicking Diet with Dr. James Kelley
Various forms of fasting have become one of the favored strategies for dieting in recent years. One approach, prolonged fasting, has numerous benefits when it comes to dieting and aging well that differentiates it from other methods. Dr. James Kelley joins me to discuss whether prolonged fasting is right for you.

Benefits of prolonged fasting include:
Neuroplasticity
Lower parasympathetic tone
Improved heart rate variability
Reduced insulin intolerance
Increased cellular health
Lower blood pressure
About Dr. James Kelley
James completed his M.D. at The Ohio State University and was the inaugural Research Fellow at the Ohio Health Research and Innovation Institute. He finished his MBA at the University of Southern California Marshall School of Business. He holds a Bachelor’s degree in Cell Biology from the University of Virginia and completed his Neuroscience Master's coursework at Miami University.
Prior to joining the L-Nutra team, he was the head of Inventor Services at The Innovation Institute, a partnership with the Cleveland Clinic Innovations group focused on developing and commercializing new and innovative healthcare solutions.

In This Episode
What intermittent fasting and time-restricted fasting is [2:12]
How prolonged fasting is different from other more common fasting methods [5:05]
How autophagy helps the body build healthier cells when fasting [8:58]
What happens to nutrient-sensing pathways during a fast [14:50]
How Prolon can help you achieve the benefits of a prolonged fast [19:32]
What clinical trials have shown researchers [31:50]
Tips for being more comfortable while fasting and who shouldn’t do it [35:20]
How ProLon has changed since its initial development [40:47]

Links & Resources
Read The Magnificence of Magnesium and use code MAGNESIUM for 10% Off Magnesium Products

ProLon
ProLon Professional
Reference this podcast to get $25 off your order of either Prolon or ProLon Professional when you order from the Integrative Health and Hormone Clinic.
L-Nutra
The Longevity Diet by Victor Longo

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 the team at Counterweight Creative

Related Episodes
Episode 11: Intermittent Fasting Truths with Cynthia Thurlow
48 min
June 30, 202150: Greatest Hits: BioTe Hormone Pellet Therapy with Dr. Gary Donovitz
Testosterone is more important than estrogen in women. Have I got your attention? Dr. Gary Donovitz joins me to talk about testosterone replacement therapy for men and women. He explains the importance of this hormone in women and why it’s more important to focus on it before estrogen.

Benefits of Testosterone Pellets
Bone Density Increase
Improved Brain Function
Better Mood
Thicker Hair
More Restful Sleep
Increased Muscle Function
About Dr. Gary Donovitz
Dr. Gary Donovitz is the founder and chairman of BioTE®️ Medical.
He is a board-certified obstetrician-gynecologist. He has sought to provide each patient with compassionate high-quality care for the past 30 years.
After witnessing how bioidentical hormone replacement therapy, or BHRT, helped one of his patients, Dr. Donovitz dedicated himself to pioneering BHRT through his work with BioTE Medical.
He is an international teacher of BHRT, and his company BioTE Medical is a leading innovator in subcutaneous hormone pellet therapy.
Dr. Donovitz himself has performed more than 50,000 pellet insertions and shared the BioTE method with thousands of practitioners nationwide. He is a current fellow of the American College of Obstetrics and Gynecology, as well as a fellow of the Royal Society of Medicine.
Dr. Donovitz has spent his life- making wellness available for those that traditional medicine has often ignored, and his company, BioTE Medical, is changing the face of health care for us all.

In This Episode
Why testosterone is important for men’s health [9:00]
What role testosterone has in women’s health [13:15]
What effect different forms of estrogen replacement have on the body [17:00]
Why testosterone matters more at first than estrogen [20:00]
Some of the symptoms of low testosterone in menopause [21:00]
How testosterone impacts women with PCOS [27:30]
Why American women have more hormone reduction than women on other continents [43:50]
Possible side effects of testosterone replacement therapy [50:00]

Links & Resources
Use code ESTROGENDETOX for 10% off Dim
Use code LIVERDETOX for 10% off Core Restore

Visit My Clinic, the Integrative Health and Hormone Clinic, to find out more about testosterone pellets in Iowa.
Buy Testosterone Matters… More!: The Secret to Healthy Aging in Women by Dr. Gary Donovitz

Find Dr. Gary Donovitz Online
Follow Dr. Gary Donovitz on Instagram | Facebook

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 the team at Counterweight Creative

Related Episodes
Episode 8: Male 2.0 W/ Dr. Tracy Gapin
Episode 38: Sexual Regenerative Medicine With Susan Bratton
Episode 32: Happy Hormones For Life With Dr. Deb Matthew
1 hr 2 min
June 23, 202149: Greatest Hits: Intermittent Fasting Truths w/ Cynthia Thurlow
It’s not uncommon to feel powerless over your health. This might be because modern lifestyles often drive our eating habits. Today’s guest took control of her health by changing her eating patterns with intermittent fasting.
Cynthia Thurlow is a globally recognized expert in nutrition and intermittent fasting. She is a highly sought after speaker and CEO and founder of Everyday Wellness Project. Cynthia has been a nurse practitioner for over 20 years. Her TED Talk on intermittent fasting has been viewed nearly 6 million times. She has been featured on ABC, FOX5, KTLA, CW, and in Medium and Entrepreneur. She's also the host of the Everyday Wellness podcast, which was listed as "20 Podcasts That Will Help You Grow in 2020" by Entrepreneur magazine.
Cynthia was skeptical of intermittent fasting at first. But the more she learned about this healthy eating pattern, the more she realized its power to optimize your health. Modern lifestyles have drastically changed the way we eat. However, for the great majority of human history, intermittent fasting was how we got nutrition. Returning to this process is a return to fueling our bodies the way they were meant to be.
Properly combining intermittent fasting with exercise is a powerful and safe weight-loss strategy. Cynthia explains how exercising on an empty stomach not only leads to weight loss but more energy and mental clarity as well. It also promotes autophagy, the body’s process of cleaning out damaged cells. This leads to healthier cellular health and many other benefits.
Overall, the strategy of intermittent fasting is about taking control. It’s going to look different for everyone. While this may seem like a big change, it can still fit your schedule, diet, and lifestyle.
Have you tried intermittent fasting? Tell me about it in the comments on the episode page!

My Your Longevity Blueprint course is currently 50% off to celebrate the launch of the podcast PLUS I'm throwing in a free personalized consultation!

In this episode
What intermittent fasting actually means
Fasting’s role in promoting good cellular health
The best foods to eat when breaking your fast
The best times to exercise while fasting
Helpful supplements to take to support nutrition
If intermittent fasting should be used over the long term

Resources
Find Cynthia Thurlow online
Follow Cynthia on Instagram | Twitter | Facebook
Free Gift: Anti-inflammatory Ebook
Register for the Intermittent Fasting Masterclass
Vital Proteins
Check out the full show notes for this episode here
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 the team at Counterweight Creative
51 min
June 16, 202148: Top 2021 Longevity Tips Part I
We’re officially one year old here at Your Longevity Blueprint! Wow! To celebrate, I’m taking a trip back through my past guest’s Top Tips to remind us all how simple longevity can be. Many of the top tips include sleep, self-care and gratitude, and balancing your hormones.

The Biggest Top Tips for Function Health and Longevity
Fill your own cup first. Slow down, love yourself, and develop a daily happiness practice.
Connect with others and prioritize a healthy community.
Balance your hormones and keep a regular check on them.

#1 Tune in to your beliefs. Both the beliefs about your body and about what’s possible for you.
#2 Find joy every single day. The regular act of finding joy and gratitude improves your baseline happiness and longevity.
#3 Take control of your own health without relying on doctors or prescription drugs.
#4 Practice self-love and discover plant medicine. Plant medicine helps you dissolve the ego and get back in touch with your inner child.
#5 Make a decision to fix your health and your life and don’t stop until you’re healed. You’re in a position of power to impact your life.
#6 Work on your internal happiness and stress. Find what you love and what lights you up and make that a daily habit.
#7 Magnesium is the key to longevity. Magnesium is involved in more than 300 processes in our body.
#8 Balance your hormones.
#9 Daily movement. Just move your body every single day.
#10 Build a community around you.
#11 Get in a sauna at least every other day. A little goes a long way to boost your health and longevity.
#12 Sleep for 7-8 hours every single night. Quality sleep improves your circadian function and has a vital role in longevity.
#13 Work on the 3 S’s: Sleep, Stress, and Stools.
#14 Improve your lifestyle with adequate nutrition and rest.
#15 If you’re having symptoms in one place, look elsewhere in your body for where they might stem from.
#16 Balance your hormones. Hormones are the communicators of your body, they need to be in balance to keep everything running smoothly.
#17 Show up for yourself and put yourself first.
#18 Have good relationships. Have loving good relationships with yourself, with God, and with others.
#19 Always hold those dear to you, maintain a connection with other people, remain purposeful, and have love in your life.

Links & Resources
Get 10% Off Magnesium Supplements with code MAGNESIUM and Check Out the Blog Post: The Magnificence of Magnesium

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 the team at Counterweight Creative

Related Episodes
Episode 27: Top 20 Longevity Tips From 2020
Episode 32: Happy Hormones For Life With Dr. Deb Matthew
Episode 39: Biote Hormone Pellet Therapy With Dr. Gary Donovitz
Episode 52: Functional Gynecology With Dr. Tabatha Barber
23 min