In this episode of *Your Longevity Blueprint*, Dr. Stephanie Gray welcomes Dr. Jo Brown, a performance physiotherapist and high-performance coach with over two decades of experience working with elite athletes, for Part 1 of a two-part conversation about nervous system health and longevity.

Dr. Jo explores how the nervous system influences energy, sleep quality, recovery, resilience, and overall well-being. She discusses common signs of nervous system dysregulation, including waking up exhausted, difficulty sleeping, irritability, anxiety, brain fog, increased cravings, and relying on caffeine or sugar to get through the day.

Drawing on her experience supporting world-class athletes, Dr. Jo explains why understanding your body’s response to stress is essential for optimizing performance and supporting long-term health. Discover how recognizing the signs of nervous system imbalance may help you better understand your energy levels, recovery, and overall resilience.

In Part 2 of *Your Longevity Blueprint*, Dr. Stephanie Gray welcomes Katie Kimball of Raising Healthy Families back to explore practical strategies for helping children overcome picky eating and develop a healthier relationship with food.

Katie addresses common parenting challenges, including dinner battles, children refusing new foods, and teenagers relying heavily on carbohydrates. She explains how setting healthy dessert boundaries, introducing unfamiliar foods without pressure, and teaching children to recognize their body’s hunger and fullness cues can encourage more confident food choices.

They also discuss the importance of getting kids involved in the kitchen, helping them understand how food fuels their bodies, and gradually giving older children more responsibility for their eating habits. Discover how small, consistent changes can help children take ownership of their food choices and build healthy habits that last a lifetime.

In this episode of *Your Longevity Blueprint*, Dr. Stephanie Gray welcomes Katie Kimball, founder of Kids Cook Real Food, for Part 1 of a two-part conversation about picky eating. Katie explains why children may suddenly reject foods they once enjoyed and explores the underlying factors that influence their relationship with food, including sensory sensitivities, oral motor challenges, physical discomfort, and parent-child dynamics.

Katie shares practical strategies to help parents navigate picky eating with greater confidence and less frustration. She discusses the importance of recognizing eating patterns, establishing consistent meal and snack schedules, and allowing children to serve themselves and explore unfamiliar foods at their own pace. She also explains why reducing pressure, avoiding power struggles, and creating a calm, supportive mealtime environment can help children develop a healthier relationship with food.

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.