253: The Grain Illusion: How Your "Healthy" Breakfast Could Be Quietly Destroying Your Health

Is red light therapy real- or just hype? More and more people are questioning whether it actually does anything, or if it’s just another wellness trend that will quietly fade away over the next 18 months. In today’s solo episode, I explore the science behind red light therapy, explain what we use in our clinic and why, and walk you through what a typical session looks like, highlighting who should avoid this therapy. How to use red light therapy more effectively Focus on consistency over quick wins as results build gradually with repeated sessions  Choose clinically validated devices rather than low-powered consumer versions  Expose as much skin as possible to allow the light to reach the targeted tissues  Use proper eye protection for every session  Be upfront about your current medications and health history to allow proper screening 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: What photobiomodulation (the clinical term for red light therapy) actually means and how it influences biological processes How red light therapy targets the mitochondria to boost ATP production and cellular energy What a recent study suggests about the impact photobiomodulation has on cells under metabolic stress How a 2025 consensus review of over 20 specialists confirmed the safety of photobiomodulation for adults  The enormous difference between high-end red light therapy equipment and inexpensive consumer products- and why that matters The certification and manufacturing details of our clinic’s red light therapy device, and how most consumer products fail to meet the same standards An overview of what happens when you come in for a red light therapy session at our clinic Who should be cautious about red light therapy, and who should avoid it entirely Links and Resources: Guest Social Media Links: @stephaniegraydnp Relative Links for This Show: Your Longevity Blueprint Adrenal Calm – 60 capsules⁠    Use code BRAINMAG to get 10% off ⁠⁠Neuro Magnesium Support Follow Your Longevity Blueprint  On Instagram| Facebook| Twitter| YouTube | LinkedIn Get your copy of the Your Longevity Blueprint book and claim your bonuses here Find Dr. Stephanie Gray and Your Longevity Blueprint online   Follow Dr. Stephanie Gray  On Facebook| Instagram| Youtube | Twitter | LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast

I’m excited to welcome Dr. Peter Osborne for the second part of a two-part series. Last week, we explored the truth about grains. Today, in Part Two, we tackle something more hidden and potentially far more devastating. Dr. Osborne has been working on a documentary called Mold Jacked, where he reveals how mold can steal your health, your hope, and your wealth, as well as common building mistakes that make it all too easy for these problems to take hold. How to reduce your exposure to mold in your home Track humidity levels in each room to catch problems before they escalate  Keep indoor humidity consistently below the danger  Investigate sudden or unusual humidity changes   Bio: Dr. Peter Osborne Dr. Peter Osborne is one of the world’s most sought-after alternative and nutritional experts. He is the founder of the Gluten-Free Society, the world’s #1 resource for all things gluten. In addition, he is the author of the bestselling book, No Grain No Pain, published by Touchstone (aka Simon & Schuster). He has been featured in or on Fox News, CBS, PBS, New York Post, US News, Muscle & Fitness Hers, The Journal of Gluten Sensitivity, and many other nationally recognized publications. And most recently, he has been working on a special project, a mold documentary called Mold Jacked. In this episode: How mold can outcompete gluten in driving symptoms Why mold illness is far more complex than a simple allergy Three ways in which mold can affect the body, and why most people only hear about allergies How invisible toxins in the air can affect your body  Why some people suddenly react to everything after mold exposure The connection between mold, immune dysfunction, and gut disruption Why some homes look perfectly clean, but still make people sick Common construction mistakes that can set the stage for mold problems Links and Resources: Guest Social Media Links: Instagram YouTube Mold Jacked Gluten Free Society Relative Links for This Show: ⁠⁠⁠⁠⁠Sinus Support ⁠⁠https://yourlongevityblueprint.com/product/glutathione-60-ct/ 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

I’m excited to welcome Dr. Peter Osborne for a two-part series. Most of us grew up hearing that whole grains are good for us. But what if that's wrong?  Today, in Part One, Dr. Osborne breaks down how his book, No Grain No Pain, challenges almost everything we've been told about healthy eating. He clarifies what grains are actually doing inside our body, and why he believes they're foundational to many chronic illnesses. Tips to reduce immune reactions from grains and gluten Track your reactions and consider eliminating all grains if your symptoms persist on a standard gluten-free diet Limit your use of medications that erode the gut lining Address nutrient deficiencies and chemical exposure  Change your diet and lifestyle instead of relying on medications Bio: Dr. Peter Osborne Dr. Peter Osborne is one of the most sought-after alternative and nutritional experts in the world. He is the founder of the Gluten-Free Society, the world’s #1 resource for all things gluten. In addition, he is the author of the bestselling book, No Grain No Pain, published by Touchstone (aka Simon & Schuster). He has been featured in or on Fox News, CBS, PBS, New York Post, US News, Muscle & Fitness Hers, The Journal of Gluten Sensitivity, and many other nationally recognized publications. And most recently, he has been working on a special project- a mold documentary called Mold Jacked. In this episode: Why gluten is far more complex than most people realize How standard gluten tests can fail to detect many reactions Some common gluten-free dietary mistakes Why only removing wheat may not resolve ongoing inflammation How grains other than wheat can still drive an immune response Four main triggers, apart from gluten, that contribute to autoimmune conditions How a breached gut barrier causes hypersensitized immune responses Why certain symptoms may take decades to appear despite ongoing damage Links and Resources: Use code HEALGUT to get 10% off ⁠GI Support Use code TURMERIC to get 10% off ⁠⁠⁠⁠TURMERIC Use code IGG to get 10% off ⁠SB IGG Guest Social Media Links: Instagram YouTube Mold Jacked Gluten Free Society 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

Today, we’re diving into one of the most heated debates in functional medicine right now. We’re talking about the vegetable and seed oils that you likely have in your kitchen cabinet. Your grandmother cooked with them, and the American Heart Association has promoted them as “heart-healthy” for decades. Yet some experts are now saying that they are slowly poisoning an entire generation. Practical tips for reducing your seed oil consumption:  Replace your cooking oil with a more stable alternative Check the labels on everyday foods for seed oils Cut back on processed foods  Be mindful when eating out Don’t aim for perfection—focus on reducing the main sources first 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 avoiding seed oils may reduce inflammation in the body  How seed oils became mainstream, and how they are processed The potential health implications of high Omega-6 consumption The difference between cold-pressed, unrefined oils and highly processed oils Why seed oils have become increasingly controversial among some health experts The difference between traditional fat extraction methods and industrial seed oil processing Better oil choices for cooking and salads The complex correlation between seed oil consumption and chronic diseases Links and Resources: @stephaniegraydnp Relative Links for This Show: ⁠⁠⁠Your Longevity Blueprint Omega 3s – 60 capsules Integrative Health and Hormone Clinic (IHH Clinic) 🌐 Website: ⁠⁠https://ihhclinic.com⁠⁠ Learn more about the clinic, services, and patient programs. Use code CHOLINE to get 10% off ⁠Choline Support Follow Your Longevity Blueprint  On Instagram| Facebook| Twitter| YouTube | LinkedIn Get your copy of the Your Longevity Blueprint book and claim your bonuses here Find Dr. Stephanie Gray and Your Longevity Blueprint online   Follow Dr. Stephanie Gray  On Facebook| Instagram| Youtube | Twitter | LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast

Today, I’m excited to share Part 2 of my conversation with Dr. Neil Nathan.  In Part 1, we covered mold toxicity in depth, which set the stage for today's discussion. In this episode, we discuss Lyme disease, clarifying why it is challenging to diagnose and highlighting herbal protocols that can be helpful. Dr. Nathan also offers his recommendations for patients who have been struggling for years without finding a solution. How to treat Lyme disease without worsening herxheimer reactions: Reduce treatment doses if symptoms worsen instead of pushing through the discomfort Avoid killing the bacteria faster than your body can process the released toxins  Start with extremely small treatment doses if you are highly sensitive Recognize that even tiny amounts of treatment can still move your recovery forward Focus on steady, tolerable progress rather than aggressive treatment strategies Bio: Dr. Neil Nathan Neil Nathan, MD, has been practicing medicine for over 50 years, and has been Board Certified in Family Practice and Pain Management, and is a Founding Diplomate of the American Board of Integrative Holistic Medicine and a Founding Diplomate of ISEAI.  He has written several books, including Healing is Possible: New Hope for Chronic Fatigue, Fibromyalgia, Persistent Pain, and Other Chronic Illnesses and On Hope and Healing: For Those Who Have Fallen Through the Medical Cracks.  He has hosted an internationally syndicated radio program/podcast on Voice America called The Cutting Edge of Health and Wellness Today. He has been working to bring an awareness that mold toxicity is a major contributing factor for patients with chronic illness and lectures internationally on this subject which led to the publication of his ebook, Mold and Mycotoxins: Current Evaluation and Treatment, 2016, (now updated to 2022), and then to his best-selling book Toxic: Heal Your Body from Mold Toxicity, Lyme Disease, Multiple Chemical Sensitivities and Chronic Environmental Illness, (2nd edition just released).  Winter of 2021 he saw the publication of Energetic Diagnosis, a discussion of the value of intuition and energetic devices as an aid to both diagnosis and treatment of medical illness. His book, The Sensitive Patient’s Healing Guide, was released in 2024, and the 2nd edition of Toxic is just out in September, 2025.  In this episode: The importance of getting to the root cause before detoxing  Dr. Nathan describes the symptoms of Lyme disease Supporting detox pathways when treating for mold toxicity and other chronic infections Why some people are very sensitive, and how Dr. Nathan’s treatment approach differs for those individuals How limbic system dysfunction drives sensory and mood-related issues Why the vagus and limbic systems must be rebooted together for proper recovery, and how it’s done The importance of identifying and treating mast cell activation How exposure to mold and other environmental toxins can impact your longevity Links and Resources: Integrative Health and Hormone Clinic (IHH Clinic) 🌐 Website: ⁠https://ihhclinic.com⁠ Learn more about the clinic, services, and patient programs. Use code Immune Support to get 10% off ⁠Immune Support Use code ENERGY to get 10% off ⁠⁠⁠⁠MITOCHONDRIAL COMPLEX Guest Social Media Links: Instagram (@askdrnathan)  Website 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

Have you ever experienced unexplained fatigue, brain fog, chronic pain, or mysterious symptoms no one can figure out? If so, today’s conversation may possibly change everything for you. I am thrilled to have Dr. Neil Nathan join me for a two-part series. Today, in Part 1, we explore mold toxicity, clarify what it is, and explain why it is often overlooked, how to know if it’s affecting you, and most importantly, what you can do about it. How to Effectively Address Mold Toxicity Remove yourself from the moldy environment Use binders to target the specific mycotoxins identified in your body Treat mold colonization in your sinuses or gut if necessary Combine an antifungal treatment with agents to break down any protective biofilms Continue with the treatment until your mold toxin levels have decreased and all your symptoms are resolved Bio: Dr. Neil Nathan Neil Nathan, MD has been practicing medicine for over 50 years, and has been Board Certified in Family Practice and Pain Management and is a Founding Diplomate of the American Board of Integrative Holistic Medicine and a Founding Diplomate of ISEAI.  He has written several books, including Healing is Possible: New Hope for Chronic Fatigue, Fibromyalgia, Persistent Pain, and Other Chronic Illnesses and On Hope and Healing: For Those Who Have Fallen Through the Medical Cracks.  He has hosted an internationally syndicated radio program/podcast on Voice America called The Cutting Edge of Health and Wellness Today. He has been working to bring an awareness that mold toxicity is a major contributing factor for patients with chronic illness and lectures internationally on this subject which led to the publication of his ebook, Mold and Mycotoxins: Current Evaluation and Treatment, 2016, (now updated to 2022), and then to his best-selling book Toxic: Heal Your Body from Mold Toxicity, Lyme Disease, Multiple Chemical Sensitivities and Chronic Environmental Illness, (2nd edition just released).  Winter of 2021 he saw the publication of Energetic Diagnosis, a discussion of the value of intuition and energetic devices as an aid to both diagnosis and treatment of medical illness. His book, The Sensitive Patient’s Healing Guide, was released in 2024 and the 2nd edition of Toxic is just out in September, 2025.  In this episode: Why mold toxicity is far more common than most people realize How mold toxicity can affect multiple organ systems at the same time How both mold toxicity and Lyme disease can cause widespread, systemic inflammation, and their symptoms can overlap The subtle neurological and mood changes that could show up before a diagnosis How unexplained symptoms are sometimes dismissed  Why modern homes with reduced airflow could increase the risk of mold-related illness How today’s toxic environment can stress the liver and kidneys- our organs of detoxification How the concept of mold toxicity has not yet been embraced by conventional medicine  Links and Resources: ⁠⁠⁠⁠⁠Sinus Support Use code BIND to get 10% off ⁠⁠⁠ENVIROBIND ⁠https://yourlongevityblueprint.com/product/glutathione-60-ct/ Guest Social Media Links: Instagram (@askdrnathan)  Website 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

I am excited to welcome Dr. Aaron Hartman once again today, as he truly exemplifies the notion that the best doctors are shaped by their personal struggles. Dr. Hartman is a smart and insightful guest whose journey into functional medicine began at home rather than with a textbook. Today, he shares some of his story, and we discuss his latest book, Uncurable: From Hopeless Diagnosis to Defying All Odds, which chronicles the personal challenges his family faced and offers hope and guidance for anyone told there is nothing more that can be done. How to protect yourself within the healthcare system: Trust your gut if something does not feel right Ask whether an intervention is truly urgent or optional Research the data before starting long-term medication Focus on root causes, not just lab numbers Choose providers who welcome informed questions and collaboration Bio: Dr. Aaron Hartman Dr. Aaron Hartman’s journey into functional medicine began when he and his wife adopted their first daughter from foster care. She has cerebral palsy and severe dietary challenges. Despite visiting many specialists, even as a physician he felt frustrated and without clear answers. Her health struggles led him to realize that the traditional healthcare system does not always provide solutions for complex conditions. Encouraged by his wife, he explored functional medicine. With this approach, his daughter and their other two children began to thrive. After years in family practice, Dr. Hartman shifted his focus to helping patients identify key lifestyle and health factors that allow the body to heal and regain vitality. He is now known as a go-to doctor in central Virginia for complex and difficult cases. His book UnCurable: From Hopeless Diagnosis to Defying All Odds shares his personal and professional journey caring for his daughter and navigating the medical system. Dr. Hartman has participated in over 70 clinical studies, founded the Virginia Research Center, serves as an Assistant Clinical Professor of Family Medicine at VCU School of Medicine, and founded Richmond Integrative and Functional Medicine in 2016 to care for patients who have fallen through the cracks of traditional healthcare. In this episode: Why Dr. Hartman and his wife rejected the “never walk, never talk” prognosis placed on their daughter    The potential cost of following the standard of care without question  Dr. Hartman connects nutrient-deficient crops grown in mineral-depleted soil with chronic disease patterns How people often focus on macronutrients while overlooking the importance of the essential trace minerals  Why Dr. Hartman treated nutrition as a therapeutic tool, not just supportive care for his daughter’s healing How medical blind spots can cause unintended harm for decades before being corrected The potential link between environmental chemical exposure and the rise in autoimmune diseases, neurodevelopmental disorders, and cancer Links and Resources: Use code CHOLINE to get 10% off Choline Support Integrative Health and Hormone Clinic (IHH Clinic) 🌐 Website: https://ihhclinic.com Learn more about the clinic, services, and patient programs. Guest Social Media Links: Uncurable (book)  Dr. Aaron Hartman’s website Richmond Functional Medicine Connected Health Richmond Integrative and Functional Medicine on Facebook Dr. Aaron Hartman on Instagram Dr. Aaron Hartman on X Dr. Aaron Hartman on LinkedIn Dr. Aaron Hartman on YouTube Made For Health Podcast 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

Today, I’m excited to welcome my good friend, Dr. Allana Polo. She’s a licensed naturopathic physician from Canada and the author of The Hunger Code. The Hunger Code is different. It’s not another diet, and it’s not a quick fix. It’s about understanding the real reasons we eat—whether that’s emotional triggers, hormone imbalances, or gut health issues. In this episode, we break down the five types of unhealthy hunger. We discuss why so many women struggle with their weight in perimenopause and menopause, and look at what actually works. Why you should pause before eating: It helps you become aware of why you’re eating (true hunger vs. stress, boredom, fatigue, thirst) It allows you to reconnect with physiological hunger cues instead of eating by the clock It can reduce cravings  It can prevent impulsive eating Bio: Dr. Allana Polo, N.D Dr. Allana Polo, N.D., is a licensed Naturopathic Physician and passionate wellness advocate whose signature weight loss programs have helped transform the lives of thousands of patients. As the owner of Polo Health + Longevity Centre, an integrative health clinic in New Westminster, British Columbia, Dr. Polo is a trusted expert in healthy weight loss, nutrition, hormone imbalance, and the impact of stress on the body- particularly the link between stress and weight gain. She is regularly featured as an expert on various local news platforms. Her 15 years of clinical practice have brought in patients who turn to Dr. Polo for guidance and support in overcoming the difficult journey of weight loss and long-term wellness. For many, working together represents a final, hopeful step toward reclaiming their health. Deeply passionate about Naturopathic Medicine, Dr. Polo believes in the body’s innate ability to heal and achieve balance. By identifying the root cause of illness, she creates personalized treatment plans tailored for each patient’s unique health goals and stages of life. Her mission is to empower, inspire, and motivate her patients to reach their fullest state of wellness. She finds joy in life outside the clinic as a devoted wife and mother of two young boys, spending her free time outdoors at the beach, with friends and family, or staying active in the gym. In this episode: Dr. Polo outlines five unhealthy hunger types she’s identified in practice Practical tips for managing hunger Why intermittent fasting works for some women and not for others How hormone imbalances, particularly in perimenopause and menopause, can lead to weight gain  Dr. Polo’s personal diet and exercise routine Dr. Polo explains the framework and structure behind The Hunger Code and how it differs from traditional diet books Links and Resources: ⁠⁠⁠⁠Sinus Support Use CODE BERBERINE to get 10% off ⁠⁠⁠Berberine Guest Social Media Links: Dr. Allana Polo on Instagram The Hunger Code on Instagram Polo Health on Instagram 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

Why does losing weight feel so much harder after 40? If you found it easy to lose weight and build muscle in your 30s, but now those same strategies barely make an impact, you’re not imagining things. Your body is following a new set of rules. In this episode, we break down what happens to your hormones, your metabolism, and your muscle mass as you age, and, more importantly, what you can do about it. We explore everything from GLP-1 medications and peptide therapies to creatine, protein targets, and why resistance training is non-negotiable for maintaining weight loss. Whether you’re just starting your weight loss journey or you’ve hit a frustrating plateau, this episode will help you understand what’s happening in your body and what to do next. How to Maintain Muscle Mass While Losing Weight Do resistance training 2–3 times per week Eat about 100 grams of protein per day  Take 3–5 grams of creatine daily Ensure you are properly hydrated- aim for 100 ounces per day Use peptides  Consider targeted therapies Track your body composition instead of using the scale 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: Why your weight loss strategy will need to change in your forties Why optimizing your hormones should be foundational to your weight loss strategy How resistance training helps to preserve your muscle mass when you’re taking GLP-1s The benefits of creatine and peptides for women over 40 How the Emsculpt Neo can help with fat reduction The value of tracking your protein intake Why proper hydration is crucial for your muscles, metabolism, and regulating stress Links and Resources: Guest Social Media Links: @stephaniegraydnp Relative Links for This Show:  ⁠⁠⁠⁠⁠⁠Use Code FIBER to get 10% off GLP-1 Fiber⁠ ⁠⁠⁠⁠⁠Use code CREATINE to get 10% off Creatine Use code Drgray20 to get 20% off ⁠Perfect Aminos 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

Today, we have a serious discussion that could determine whether you thrive or simply survive in your 70s, 80s, and beyond. We’re talking about protein, and why it matters far more than most people realize. This discussion goes well beyond macros. Tune in to learn how the choices you make today will determine whether you become a vibrant 85-year-old who is still mountain hiking or someone who cannot even get out of a chair without help.   How to preserve muscle while losing weight: Prioritize protein before any other food at each meal Choose dense protein sources when your appetite is suppressed Distribute protein evenly across the day rather than consuming it all in one sitting Do resistance training regularly Plan your protein options in advance to avoid accidental under-eating 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 muscle loss quietly accelerates long before most people notice Why protein is more than just a macronutrient How GLP-1 medications can unintentionally accelerate muscle loss Why losing weight does not always mean better health How muscle functions as a metabolic and immune reserve Why current protein recommendations are far too low for aging adults Why protein timing matters as much as the total daily intake Links and Resources: Guest Social Media Links: @stephaniegraydnp Relative Links for This Show: Your Longevity Blueprint 5HTP – 90 capsules⁠⁠  ⁠⁠⁠⁠⁠⁠⁠Use Code FIBER to get 10% off GLP-1 Fiber Follow Your Longevity Blueprint  On Instagram| Facebook| Twitter| YouTube | LinkedIn Get your copy of the Your Longevity Blueprint book and claim your bonuses here Find Dr. Stephanie Gray and Your Longevity Blueprint online   Follow Dr. Stephanie Gray  On Facebook| Instagram| Youtube | Twitter | LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast