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.
Listen to the Episode
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.
Your Longevity Blueprint’s Top Tips from Guests
What a year it’s been! I’ve had the pleasure of meeting and speaking with so many incredible experts in their fields. I love to celebrate this milestone by sharing some of their top tips.
Top Longevity Tip #1
Tune in to your beliefs. Both the beliefs about your body and about what’s possible for you. Tuning into your beliefs opens up the door to longevity and wellbeing. Listen to the full episode with Jen Broyles here.
Top Longevity Tip #2
Find joy every single day. The regular act of finding joy and gratitude improves your baseline happiness and longevity. Listen to the full episode with Dr. Lauryn Lax here.
Top Longevity Tip #3
Take control of your own health without relying on doctors or prescription drugs. You have the power within you and need to be your own best advocate. Listen to the full episode with Dr. Deb Matthew here.
Top Longevity Tip #4
Practice self-love and discover plant medicine. Plant medicine helps you dissolve the ego and get back in touch with your inner child. Also, slow down as a way of life. Listen to the full episode with Shawn Wells here.
Top Longevity Tip #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. Listen to the full episode with Jane Hogan here.
Top Longevity Tip #6
Work on your internal happiness and stress. Find what you love and what lights you up and make that a daily habit. Listen to the full episode with Margie Bissinger here.
Top Longevity Tip #7
Magnesium is the key to longevity. Magnesium is involved in more than 300 processes in our body, we need to help supplement our body the best way we can. Listen to the full episode with Dr. Anshul Gupta here.
Top Longevity Tip #8
Balance your hormones. Get your hormones optimized early, keep your hormones optimized, and then exercise, eat right, and decrease your toxins. Listen to the full episode with Dr. Gary Donovitz here.
Top Longevity Tip #9
Daily movement. Just move your body every single day. Listen to the full episode with Jodi Sternoff Cohen here.
Top Longevity Tip #10
Build a community around you. Have people in your life who you can be yourself with and who give you a purpose is extraordinarily important. Listen to the full episode with Genevieve White here.
Top Longevity Tip #11
Get in a sauna at least every other day. A little goes a long way to boost your health and longevity. Listen to the full episode with Nicole Carlson here.
Top Longevity Tip #12
Sleep for 7-8 hours every single night. Quality sleep improves your circadian function and has a vital role in longevity. Listen to the full episode with Steven Dake here.
Top Longevity Tip #13
Work on the 3 S’s: Sleep, Stress, and Stools. When you’re owning your sleep, stress, and stools, you have more control over your life. It gives you an understanding of who you are and where your health levels are at. Listen to the full episode with Dr. Marisol Teijeiro here.
Top Longevity Tip #14
Improve your lifestyle with adequate nutrition and rest. Don’t just remove the problem, get yourself back up to sufficiency after removing the problem. Listen to the full episode with Dr. William Pawluk here.
Top Longevity Tip #15
If you’re having symptoms in one place, look elsewhere in your body for where they might stem from. Sleep, diet, hydration, and stress levels all need to be considered and balanced at all times. Listen to the full episode with Dr. Betsy Greenleaf here.
Top Longevity Tip #16
Balance your hormones. Hormones are the communicators of your body, they need to be in balance to keep everything running smoothly. Listen to the full episode with Dr. Kyrin Dunston here.
Top Longevity Tip #17
Show up for yourself and put yourself first. Taking care of yourself first allows you to nurture and care for other people. You can’t pour from an empty cup! Listen to the full episode with Dr. Tabatha Barber here.
Top Longevity Tip #18
Have good relationships. Have loving good relationships with yourself, with God, and with others. Listen to the full episode with Dr. Anna Cabeca here.
Top Longevity Tip #19
Always hold those dear to you, maintain a connection with other people, remain purposeful, and have love in your life. Listen to Part One with Dr. Felice Gersh here. Listen to Part Two with Dr. Felice Gersh here.
What top tip will you adopt first? Start with one and see how your quality of life improves. For everything else, call the Integrative Health and Hormone Clinic today and schedule your first appointment at 319-363-0033.
“We all need to be responsible. We need to take care of ourselves, because I believe that living well is the best medicine.” [2:52] – Dr. Deb Matthew
“Where are your hormones today? Where are those hormones in relation to your age? Get your hormones optimized early, keep your hormones optimized, and then exercise, eat right, and decrease your toxins. If you do all of those things, which is not hard, you’ll live a much longer life. But moreover, you’ll live a much happier life.” [8:50] – Dr. Gary Donovitz
“Everything that you’re doing in your life is influencing those people that you love. Your staff, your family, your friends, your husbands, your spouses, your lovers. Everybody is being influenced by what you do. If you have some high integrity, take care of yourself, and put yourself first. They will, too. That’s the longevity key right there!” [18:17] – Dr. Tabatha Barber
Links & Resources
Additional Resources Mentioned
Dr. Stephanie Gray 0:03
Welcome to the your longevity blueprint podcast. I'm your host, Dr. Stephanie gray. My number one goal with this show is to help you discover your personalized plan to build your dream health and live a longer, happier, truly healthier life. We have officially made it to the one year anniversary of the your longevity blueprint podcast, launching and producing the show has been one of my most rewarding accomplishments over the past year. And I am so grateful to you for listening, as well as to the incredible guests who have come on and shared their tips on how to help us all live longer, healthier lives. Speaking of tips, I end each episode by asking my guests for the very top longevity tips. And last year over Thanksgiving, I published an episode compiling those longevity tips, but they just keep coming in and they're too good to not highlight. So in celebration of the one year anniversary of this podcast, here are the top longevity tips from my experts thus far in 2021. Thank you again to all the experts who have donated their time and knowledge guesting on the show, I couldn't have done this without them. Alright, let's get to those tips.
Jen Broyles 1:11
So my top longevity tip, I mean, there's so many, but I would say tuning into your beliefs, beliefs about what is possible, what is possible in your body, what's possible for you what's possible and healing. And I think when you really tune in to your beliefs and start to reframe some of those beliefs that might not be serving you, that just opens the doors to health well being and and longevity and knowing that you have this self healing capability within you.
Dr. Lauryn Lax 1:41
This spark joy, life is not going to be so hard. And I think this finding joy, whether it's like a morning cup of coffee that you have or connection with an individual like typically when at the end of the day, when I think about what was joyful that day has nothing to do with my what I achieved or like work. It's typically like an interaction I had with a person or an escape I had like such as a yoga class or a time outside, etc. And so I think the more we can lean into those dark boys, that the more freedom that goes on with that.
Dr. Deb Matthew 2:14
So my top longevity tip would be that we need to take control of our own health, and not rely on doctors to prescribe medications to make us well, because prescription drugs can put band aids on your symptoms, they can do damage control, sometimes they can be life saving, right? I mean, if you've got a horrible infection, I mean, sometimes medicines are really, really important. But if we think that we can just go in for our annual physical, and you know, take our blood pressure pill, or antidepressants, or whatever been prescribed, and that that's enough to live a long, healthy life with great quality, it just is not. So we all need to be responsible, we need to take care of ourselves. Because I believe that living well is the best medicine.
Shawn Wells 3:01
years ago, I would have said some biohack but now it would be self love. And for me like plant medicine was a big part of that. But plant medicine helps you dissolve the ego and really get back in touch with that child inside and love yourself and connect with others. But it needs to be done with intention again, like you set an intention going into it. And that's kind of mindset knowing they talked about setting setting, the setting needs to be right like where's the safe container to allow you to lean into it, and really feel no judgment or any of that. And certainly with people that are there to guide you, therapy wise and keep you safe. That's very, very, very important. Then the last part is the biggest part is the integration part coming out of it and like what are you going to do about it now it's very easy that you can just go into this space and use it as another form of escape just like all of our other vices. But I think if you work on the integration piece of like taking your learnings like how you felt dramatically different in there, how you felt love for yourself, love for others, how you felt pride, how you felt creativity and play and the child inside of you take that and say now what am I going to do with that and work with a therapist regularly change the people around you like make sure your five is like not just random people or family or neighbors but like a very intentional five that are helping you grow that are challenging you that are mentors.
I think that would be the biggest thing to help with longevity. And I would also say to add this is slowing down when I've spent three different vacations in Sardinia which is a Blue Zone and they slow way down. They're not distracted on the phone all day. They have three hour meal where they slow down and enjoy each other And they have great food and they have fellowship. And they're not really worried about TV, they're not worried about their phones, not worried about Facebook and whatever, they're really connecting with each other on a deep level, they're connecting with the food. This is a time that's timeless, you know, really like where shifts are made. And they do get to connect in a way that we don't like, for us.
A lot of times food is a sympathetic nervous system, situation where we are rushed, where we're getting something from the vending machine, where it's an impulse decision, where we're driving down the road at 80 miles an hour, where we're watching Game of Thrones with sex and violence, and what you know, this is how we eat, they eat, and it triggers the parasympathetic nervous system, because they are connecting, they're relaxing, they prepared the food, they love the food, they love each other. It's a very different scenario. And you see that consistently across the Blue Zones, there's differences in the types of diet, made sure almost all of them are whole food, that's important. But the biggest factor to me is that is that slowing down and connection.
Jane Hogan 6:11
The biggest thing, Stephanie, I think, is realizing, for me, that was that moment of making a decision that I was going to fix this no matter what, and I wasn't going to stop until it was done. And that that's that math thing. Yeah. And realizing that you're in a position of power, we are always in a position of power we can choose. And I've seen plenty of stories now of people that have put chronic illnesses into remission, it can be done.
Margie Bissinger 6:42
I mean, there's so many, but I guess my tough longevity is to work on your internal happiness and stress. And to enter to practice this, I think, daily practice is important. So find what you love, you'll find what lights you up, that keeps you happy and reduces your stress and just make it a habit, daily habit. And I think that would be huge. Because so many of us just don't do that we'd go on with our life, and we're not really worried if we're happy or relaxed.
Dr. Anshul Gupta 7:11
For me, as I said, magnesium is the key. You know, like, there are so many things that he spoke about. But you know, the said magnesium doesn't get the limelight, as it should be. Because, you know, like magnesium is involved in like more than 300 enzymatic processes in our body. So that's like one of the most like, you know, important minerals that our body needs to function. So it is involved in thyroid health, it is also involved in mitochondrial health. The worst part is that, you know, most of the clients are low in magnesium, the reason being our soil is deficient in magnesium. So there was a recent study done, you know, which again, you know, check the, our soil to see if it has the same, like new mineral quality as like 10 years ago, and it showed that there are several minerals that our soil was low on, and magnesium was one of those.
So even though, you know, we might be eating the most nutritious diet that you know, on the old, but then then also we might not get enough magnesium. But that's the reason, you know, that's, you know, like an important thing that I always recommend to all of my patients, they that get magnesium get magnesium get magnesium. And the and the good part is that, you know, it is not toxic. So we have hardly seen any cases, when people said, Oh, you know, like, you know, as you were mentioning that you know, to find the right dose for them. So, there is no toxicity of magnesium. So you can go on very, very high doses, and still it will not bother, you know, most of the people, and they will not get sick, you know, in the body. So then we can use high doses when people who need more.
Dr. Gary Donovitz 8:44
My longevity tip would be exactly what we talked about. Find out first of all, where are your hormones today? Where are those hormones in relation to your age, get your hormones optimized early, keep your hormones optimized early, and then exercise, eat, right? decrease the toxins. If you do all of those things, which is not hard, you'll live a much longer life. But moreover, you'll have a much happier life. And I really appreciate everything you're doing Stephanie and I haven't told you that today.
Jodi Sternoff Cohen 9:17
Moving movement, because that's part of the reason like limp oil is so good. If you're not moving, you're not moving your limbs. I really think just walking, you know, the side to side eye movement, breathing fresh air just just moved.
Genevieve White 9:33
Well, I mean, obviously I feel like you know, getting the toxins out of your home is important. But to tell you the truth. The first thing I think of when I hear that question is community. I mean, it's on a completely you know, different top station but i think you know, having people in your life where you can really I mean first of all, you want to be authentic all the time, but when you have people in your life when you feel like you can just really be you and feel loved. And accepted and that give you a purpose, I think is extraordinarily important. So that's the first thing that that I think of him when you look at like the Blue Zones and places like that that's one of you know, where people live longer, they have more longevity and better health and all of that. That's one of the things that, you know, they all have a purpose in life, and they have a role in the community.
Nicole Carlson 10:24
I wish I had time, we have four children, and I wish I had time to son every day I don't. So for me the goal, I feel good every other day.
Dr. Stephanie Gray 10:31
That's usually what I advise anyways, for patients to just take a little break. Yeah,
Nicole Carlson 10:35
yeah, take a little break. So slow, start with like, 1520 minutes. And then just kind of like, gradually, you know, if you're feeling good, I mean, pay attention your body, you know, and not everyone's in tune with their body, I think that's important to really try to understand and take note of how your body's feeling. You want to use your body as the judge again, what we talked to earlier, depending on how many toxins you have in your body, and what's going on elsewise applies within you will kind of dictate that. But you know, usually if you're doing it regularly, I'd say you know, within two or three weeks, you can probably get up to, you know, full speed, it shouldn't take a ton of time. My top
Steven Dake 11:09
longevity tip is really to sleep, seven or eight hours of sleep at minimum, I think circadian function and its role and longevity is extremely important. And I think that that's an area that we're getting more and more research in regards to, you know, sleep and performance. And that's, that's something that I'm quite interested in myself. So I would say at minimum, it's something that is simple, it's sleep, but it's not just sleep, it's make sure that you're getting the right quality of sleep, you're not utilizing things before bed that reduced the likelihood of you entering those deep stages of sleep better impactful from an anabolic and repair and regenerative standpoint. So blue light, obviously huge deal. Alcohol, the toxins that are lifestyle, toxins like caffeine, and even nicotine. So things of that nature that can it can create sleep cycle issues.
Dr. Marisol Teijeiro 12:00
Looking at what your daily patterns are like, understanding who you are looking at those three most important your sleep, your stress, and your stools, the three S's, honestly, when those get under when you are commanding those and when you are owning them, and you are being that Queen on their throne and understanding you know what your stool is telling you what your sleep is telling you, and what your stress levels are telling you that this is a complete game changer for your life. And it does more wonders than any supplement any tool could do is just having an understanding of who you are. And it's easy. You don't need to get a university degree to get this information. You just need to understand the simple messages of your body and open them up and learn them and read them. And I truly feel that that is my greatest gift to the world with castor oil packs is having people understand those three aspects of their body and starting early with their children so that their children can be empowered, and prevent them from getting those labels of conditions like thyroid
and menopause, IBS. And yeah, yes, and kagama, whatever disease and you know, all these things.
Dr. William Pawluk 13:04
I mean, genetics is very important. But ultimately, lifestyle can undo or amplify the benefits of the value of the genes that you carry. But I also say to people that you can't make medical therapies only as good as the body. You can't build a house without the mortar of your starting point for the body. One of the original uses of PMF that's been approved by the federal government is for what we call non union fractures, for fractures that wouldn't heal, if they discovered that magnetic fields will actually heal those fractures. But they're using them for 12 hours a day, to be able to heal those fractures. And it works. It absolutely works. So we know that magnetic field therapy can can do these sorts of things. And it will reverse the damage.
But it's all about the energy producing energy in the body. So why did those people get to that point where they couldn't heal the fracture that allows the starting point, not only gene, but nutrition and stress and smoking and drinking, right? So what you do then is if you want to do magnetic field therapy and get the optimal results, you have to have adequate nutrition, you have to adequate rest, you can't be throwing gasoline on the fire, putting burning water in the fire at the same time tried to put it out. Right then you don't know what it's gonna work or not. So I make sure that people have adequate nutrition, all right lifestyle, other longevity things that you're that you would discuss it all those are the electrical work of your genetics, the nutritional deficiencies, detoxification, having too much toxicity in your body.
But anything that you fighting in your body that's already there. magnetic field therapy has to deal with that as well as improving your health in general, not just removing the problem, but actually getting you back up sufficiency again. So I think in the long run, probably for most people, I had a an interview, Joe mercola Dr. mercola. And at the end of the interview, he says, Well, everybody should use a full on PMF system. I think that is the truth. Everybody should own a PMF system, no matter What else you're doing with your body. No matter what else you're doing to improve your longevity, you're going to take it a step further.
Dr. Betsy Greenleaf 15:07
The biggest tip is we can't take our parts is separate, that if we're having symptoms someplace and in my specialty in the pelvis, then we need to look elsewhere. And so it's not a not just diet, and we didn't even talk about you need to look at your sleep, you look need to get your hydration, you need to look at your stress levels, you need to look at your diet and all those are so felt like easy answers. But really, those are the keystones to your health and in keeping your body healthy. So if you're having problems anywhere in the body, but particularly, you know, from my standpoint, the pelvis, we nearly need to get those imbalance first. Hands down,
Dr. Kyrin Dunston 15:51
it starts with hormones, it just starts with hormones, not because I'm an OB GYN, but hormones are the communicators in your body, we've got two communication systems that both originate in the brain. And that's our hormonal system and our nervous system, central nervous system that starts with our brain. And the nerves are hardwired. So it's kind of like the internet in your house. When you plug into the wall, plug your computer into the wall, it's a pretty stable connection. It takes a lot to disrupt that. But the hormonal system is like the wire less internet in your house. I don't know about your house, but at my house frequently I have problems where is it my route? Or is my computer not getting the signal?
Am I on the right channel is somebody else's Wi Fi interfering? So your hormones are the same, you can have a lot of disruption. So it's it's very frequent, and a large majority of us have it. And hands down. This is the biggest needle mover you got to get the communication right to the cells, otherwise, they don't know what to do. And it's like kids having a substitute teacher with no lesson plan. They just throw paper airplanes and spit balls because they don't know what there's supposed to be doing. So you got to get the communication to the cells by balancing the hormones. That is number one. So you can tell them make energy, use it to heal yourself, right? Help me sleep and do all the things that we need to do.
Dr. Anna Cabeca 17:17
Show up for yourself. Put yourself first, you know, as selfish as you feel. It's the way it has to be. And that's how God wants it. God wants us to take care of our bodies so that we can take care of others as women. We are the healers, the nurturers, the lovers, the influencers of our family's health, our everybody. So what we do, projects on to the world. What we do is what our children learn to do. What we do is what our husbands do, this is key. So I see this all the time. My patients tell me their husbands won't eat well, they won't exercise it when do all these things. Men, the women start doing it, you better be darned The guys are jumping on board because they want to keep up with their women. They want to live a long, beautiful life with their women. We have so much more influence than we realize or accept. So everything that you're doing in your life is influencing those people that you love, your staff, your family, your friends, your husbands, your spouse's your lovers, everybody is being influenced by what you do. And so if you have some high integrity and take care of yourself and put yourself first they will too That's the longevity key
right there are everything comes to my head like you know get keto green, check your urine pH, get that alkaline I mean all the you know, exercise move daily. I think the number one longevity tip is have good relationships, have loving good relationships with yourself, with God with others.
Dr. Felice Gersh 19:00
It's interesting that when they study of talking about like cardiovascular health, when you get into the older age groups, probably the biggest thing that differentiate life and death is purpose and love. So loneliness with aging is a huge cause of death. So what I would like to focus on as my main longevity tip is to always hold those dear to us to maintain connectivity with other people to remain purposeful and have love in your life.
Dr. Stephanie Gray 19:33
Ah, these tips just keep getting better and better. I hope you enjoyed this episode as much as I have. I'm honored to know all these experts and cherish their top longevity tips. I'm reminded that there is always hope we are always in a position of power. Show up for yourself. Put yourself first you can take care of your body and take control of your health. Our bodies have an ability to heal and we need to tune into this we need to lean into what sparks joy. Love ourselves with intention. Slow down and connect with us. mothers have great loving relationships and work on our daily happiness practice. I encourage you to find what lights you up and make it a daily habit. I want every listener to get their hormones tested and optimized to consciously work to reduce their toxic burden using castor oil pack sauna therapy and liver detox programs to get moving, get great quality sleep and find their purpose.
And spoiler alert, I have an entire episode launching soon on just that purpose. Be sure to check out my book your longevity blueprint. And if you aren't much of a reader, you're in luck. You can now take my course online where I walk you through each chapter in the book. Plus for a limited time the course is 50% off. Check this offer out at your longevity blueprint calm and click the course tab. One of the biggest things you can do to support the show and help us reach more listeners is to subscribe to the show. Leave us a rating and review on Apple podcasts or wherever you listen. I do read all the reviews and would truly love to hear your suggestions for show topics guests and for how you're applying what you learn on the show to create your own longevity blueprint. The podcast is produced by the team at counterweight creative As always, thank you so much for listening and remember, wellness is waiting.
The information provided in this podcast is educational no information provided should be considered to be or used as a substitute for medical advice, diagnosis or treatment. Always consult with your personal medical authority.
Transcribed by https://otter.ai
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