In this episode of Your Longevity Blueprint, Dr. Stephanie Gray welcomes Dr. Roseann Capanna-Hodge back to explore why therapy, meditation, and better sleep may not be enough when your nervous system remains stuck in a stressed state.
Dr. Roseann shares practical strategies for nervous system regulation, including diaphragmatic breathing, butterfly tapping, heart hugs, and humming. She explains why practicing these techniques for one to three minutes several times throughout the day, even when you’re calm, can help build regulation skills for stressful moments. They also discuss how parents can navigate toddler meltdowns, manage screen-time conflicts, and use co-regulation to support their children’s emotional well-being.

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.

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.