Month: October 2026

In this episode of Your Longevity Blueprint, Dr. Stephanie Gray welcomes Dr. Roseann Capanna-Hodge back to explore nervous system dysregulation, its impact on emotional well-being, and why chronic stress can leave adults and children feeling stuck in survival mode.
Dr. Roseann explains how the autonomic nervous system responds to stress and why regulation should come before other interventions. She shares practical strategies for building a more regulated nervous system, including incorporating small, manageable micro-resets throughout the day, choosing enjoyable activities, and staying consistent. She also discusses the importance of co-regulation and why parents should focus on regulating themselves before helping their children navigate difficult emotions.

In Part 2 of this two-part series, Dr. Stephanie Gray welcomes Vic Riffel back to move from the science of infrared saunas into the practical side of using them safely and consistently.
Vic discusses EMFs, sauna materials, red light therapy, heat levels, and what to look for when choosing a quality sauna. He also shares practical strategies for building a consistent routine, including starting at a lower temperature, staying hydrated, getting in while the sauna is still heating up, and stacking sessions with stretching, breath work, meditation, or physical therapy.