In Part 1 of this two-part series, Dr. Stephanie Gray welcomes Vic Riffel from Sunlighten to explore the science behind infrared saunas and their growing role in health and wellness.
Vic explains what infrared is, how infrared saunas differ from traditional saunas, and what you can expect during a session. Together, they discuss the potential health benefits of infrared therapy, including which benefits are supported by research and which are still being studied. Vic also shares practical guidance for getting started, from beginning with lower heat and listening to your body to gradually building toward three to four sauna sessions per week.

Welcome to Season 7 of Your Longevity Blueprint! In this special opening episode, Dr. Stephanie Gray celebrates the upcoming September 29th launch of her third book, Your Hormone Blueprint: Optimizing Vitality and Longevity Through Integrative and Functional Medicine.

Dr. Gray shares the central message behind the book and what she wants every woman and man to understand about their hormones and bodies. She also explores how to build a strong foundation before considering hormone replacement therapy, including optimizing nutrition, supporting regular elimination, and maintaining healthy liver function. This episode sets the stage for a new season focused on hormones, vitality, functional medicine, and longevity.

In Part 2 of this two-part series, Dr. Stephanie Gray welcomes back Pulsetto CEO Povilas Sabaliauskas for a deeper look at the Pulsetto vagus nerve stimulation device.

Building on the science discussed in Part 1, Povilas explains the different Pulsetto models and how the technology is designed to support stress reduction, sleep, and overall well-being. He also shares practical strategies for getting the most from the device, including consistent twice-daily use, completing a session before bed, and tracking HRV, stress, and sleep with a wearable device.

Stay tuned until the end for a discount code to try Pulsetto for yourself.

In Part 1 of this two-part series, Dr. Stephanie Gray welcomes Povilas Sabaliauskas, co-founder and CEO of Pulsetto, to explore the vagus nerve and its role in stress, sleep, recovery, and nervous system regulation.

Povilas explains how vagus nerve stimulation is designed to help the body shift from a fight-or-flight state toward relaxation. He also discusses its potential role in supporting sleep quality, recovery, long-term stress resilience, and mental well-being. Together, they explore the technology behind Pulsetto and why supporting the nervous system may be an important part of optimizing health and longevity.

What if increasing your “love hormone” could support your health, hormones, and longevity? In this episode, Dr. Stephanie Gray welcomes “The Girlfriend Doctor,” Dr. Anna Cabeca, for a conversation about oxytocin, happy hormones, sexual health, and her Keto-Green approach to living.

Dr. Cabeca shares simple ways to support oxytocin, including practicing gratitude, making time for laughter and play, enjoying intimacy, connecting with friends, and doing activities that bring you joy. Together, they explore how these everyday experiences can support emotional well-being, relationships, and a healthier approach to aging.

Your gut health can influence far more than digestion. In this episode, Dr. Stephanie Gray is joined by gut health specialist Dr. Vincent Pedre to explore the connection between the gut, mental health, and overall long-term wellness.

Dr. Pedre shares practical steps for supporting a healthier gut, including reducing stress through better breathing, meditating regularly, slowly introducing fermented foods, increasing fiber, eating more broth, and using L-glutamine. They also discuss the gut-brain connection, the importance of stimulating the vagus nerve, the future of mental health treatment, and how living in a multigenerational environment may influence health.

Kiran Krishnan, founder of Microbiome Labs, returns for Part 2 of this deep dive into the microbiome and longevity. Building on Part 1, Kiran explores SIBO, H. pylori, postbiotics, digestive enzymes, immunoglobulins, and probiotics for dogs.

The conversation examines how H. pylori may be associated with conditions including autoimmunity, infertility, reflux disease, gastritis, gastroparesis, and certain gastrointestinal cancers. Kiran also explains how the FODMATE enzyme works and breaks down emerging tools for supporting digestive and microbiome health.

In Part 1 of this two-part series, Dr. Stephanie Gray welcomes research microbiologist Kiran Krishnan for a deep dive into the connection between the gut microbiome, whole-body health, and longevity.

Kiran explains how gut health can influence systems throughout the body and explores the science behind spore-based probiotics, including where they come from and how they interact with the intestinal environment. He also discusses psychobiotics and the fascinating relationship between the microbiome and mental health.

From modulating immune responses to influencing the presence of pathogens and supporting communication between microbes, intestinal cells, and immune cells, this episode offers a detailed look at why maintaining a healthy microbiome matters far beyond digestion.

Dr. Stephanie Gray welcomes back Dr. Jill Carnahan for Part 2 of their two-part series on resilience, functional medicine, and chronic illness. Building on Part 1, Dr. Carnahan expands on her personal story while exploring the importance of cultivating a flow state, staying curious, and supporting long-term health.

The conversation also takes a deep dive into biotoxin illness, including strategies that may support the body’s detoxification processes after mold exposure. Dr. Carnahan discusses approaches such as supporting glutathione production, using binders, and other tools commonly used in functional medicine. If you haven’t listened to Part 1, be sure to start there to hear the beginning of Dr. Carnahan’s journey.

Dr. Stephanie Gray welcomes Dr. Jill Carnahan for Part 1 of a special two-part series exploring resilience, functional medicine, and healing from chronic illness. Together, they discuss Dr. Carnahan’s approach to overcoming autoimmunity, cancer, and biotoxin illness while optimizing health through resilience and flow states.

The conversation also explores common digestive symptoms, including heartburn, reflux, indigestion, diarrhea, gas, and bloating, and why these issues may signal deeper imbalances that deserve attention. This episode offers practical insights into building a healthier foundation from the inside out while setting the stage for Part 2 of the series.

Dr. Terry Wahls returns for Part 2 of this two-part series on autoimmune health. After sharing her remarkable personal story and top dietary and lifestyle approaches in Part 1, she now dives deeper into her current clinical trials and the strategies she uses to maintain her high-functioning health.

Dr. Wahls discusses how creating a healthier environment through better self-care, nutrient-dense nutrition, regular exercise, meditation, and quality sleep may help support people living with progressive autoimmune disease. This conversation offers practical insights into building daily habits that support overall health, function, and resilience. If you haven’t heard Part 1 yet, be sure to listen to that episode first.

Dr. Stephanie Gray welcomes back Dr. Terry Wahls for Part 1 of a two-part series exploring autoimmune health, nutrition, and lifestyle medicine. Dr. Wahls shares her remarkable personal journey and discusses the dietary and lifestyle changes that helped shape her approach to managing autoimmune conditions.

Together, they explore the importance of nutrient-dense foods, including leafy greens, colorful fruits and vegetables, sulfur-rich foods, quality protein sources, fermented foods, and organ meats. This episode lays the foundation for next week’s conversation, where Dr. Wahls will discuss her clinical trials and how she continues to maintain her health today.