Let’s look back at all the top tips from our wealth of experts. In this episode, our experts share how sleep is one of the most essential things you can do for your body. Deep belly breathing, regular exercise, and practicing gratitude will also help your longevity. It’s also so helpful to measure and monitor your body so you can improve your stats and health! Finally, our experts talk about how your mindset will benefit so many areas of your health.
Listen to the Episode
The Biggest Top Tips for Function Health and Longevity
- Sleep is essential. Track your sleep, if you have to, to really understand and improve your own unique rhythms.
- Consider fasting and detoxing. Eliminating toxins from your life, your surroundings, and your food will improve every aspect of your health.
- Practice gratitude and live in a state of gratitude. Your mindset and emotions set the tone of how you approach life.
Top Longevity Tip #1
Center your mind and practice your mind-body medicine. Engage your Vagus Nerve to promote your health, well-being, and longevity.
Top Longevity Tip #2
Practice fasting! Fasting helps detoxify your liver faster and helps with SIBO symptoms. Fasting and exercise are amazing for what they do. You need to rest your GI tract to massively impact your liver’s job while you’re sleeping.
Top Longevity Tip #3
Avoid sugar and play lots of sports! Movement helps you sleep!
Top Longevity Tip #4
Add mushrooms to your diet. They’re the missing link in your diet. Eat mushrooms, especially shiitake as they’re delicious! Eating mushrooms will help you live longer.
Top Longevity Tip #5
Monitor your sleep and health with technology. Aura Rings, Apple Watches, FitBits, etc can all help you track your sleep patterns and habits. And we all know how important sleep is for your health and longevity.
Top Longevity Tip #6
Follow the food quadrant and stop dieting and overexercising. This will help balance your body out, destress your body, and you’ll lose weight! Plus, this helps promote your body’s anti-aging abilities.
Top Longevity Tip #7
Sleep and rest. You owe yourself nothing more than rest when your body needs it. It’s the best gift you can give your body.
Top Longevity Tip #8
Practice gratitude every day! Start every day in a grateful state, even when you’re surrounded by stress. Gratitude sets your tone and vibration on how you approach everything, even your health.
Top Longevity Tip #9
Reduce your toxic load, support your organs of elimination, and make sure you consume the essential nutrients so your body can do its job.
Top Longevity Tip #10
Speak and live your truth. There’s so much divisiveness and we hold in a lot. Conversations are healthy and productive, so speak your truth.
Top Longevity Tip #11
Keep your insulin low. Insulin creates plaque in the brain and feeds cancer cells. When you’re talking about longevity, keep your insulin low. You have a much better chance of avoiding those neurological aging diseases and cancer.
Top Longevity Tip #12
Detox your body! You are a part of your environment, not separate from it, so consider the source of everything that you bring into your life and your body. The number one thing we can do is choose the quality of your products! There are really small changes you can make that can improve your longevity.
Top Longevity Tip #13
Spend more time outside!
Top Longevity Tip #14
Drink lots of clean water. Get a good house filtration system or at least get a filter for your shower.
Top Longevity Tip #15
Sleep! Sleep is a simple biohack. Getting outside early in the morning, grounding ourselves, and really working with our natural circadian rhythm are really beneficial.
Top Longevity Tip #16
Drink hydrogen water. It neutralizes free radicals and turns on your antioxidants.
Top Longevity Tip #17
Your mindset is important. If you don’t have a healthy mindset and a healthy mind, you won’t be able to live life to the fullest or live as long. Protect your vibe and your energy.
Top Longevity Tip #18
Breathing, sleeping, and having sex!
Top Longevity Tip #19
Carve out time every day that is just for something you truly love. When you spend time doing something you really love, and you expand on that feeling of love, it triggers a release of oxytocin, the antidote to high cortisol. It helps calm your whole system.
Top Longevity Tip #20
Feed your body, brain, and gut with foods that will make you thrive. Diet is the foundation of health.
Top Longevity Tip #21
Eat a variety of plant foods.
Top Longevity Tip #22
Sleep! When you sleep, you heal. When you get enough sleep, your body is able to completely restore and rejuvenate. If you’re not sleeping, you’re not healing. It’s the most important dimension of healing for all of us to figure out!
Top Longevity Tip #23
Healthy air and healthy water. Install a healthy air purifying system wherever you spend the most time. Get a filtration system for your water!
Top Longevity Tip #24
Sleep! Sleep is the best way to increase your longevity. Above all else, get good sleep!
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.
“Fasting and exercise are actually amazing as far as what they do for longevity, cancer reduction, and diabetics.” Dr. Aaron Hartman [2:03]
“Just sleep. You owe yourself nothing more than rest. Just prioritizing rest and sleep when needed is probably the best gift that I’ve given myself in the past year.” Dr. Debbie Bright [5:44]
“If you want to have longevity, you have to do the things that the Centurions do. Included in that list is your attitude. Emotions are huge! If you can stay in gratitude, compassion, love, and harmony, you are going to have a much healthier, happier life.” Dr. Marlene Siegel [7:11]
“Sleep is the best way to increase longevity! Above all else, get good sleep!” Dr. Aumatma Simmons [17:38]
Links & Resources
Dr. Stephanie Gray 0:03
Welcome to the your longevity blueprint podcast. I'm your host, Dr. Stephanie gray. My number one goal with the show is to help you discover your personalized plan to build your dream health and live a longer, happier, truly healthier life. Wrapping up Season Two of the your longevity blueprint podcast, I'm again launching another episode packed with a top longevity tips from my guests thus far this year. Watch for part two with more longevity tips around the holidays. Let's get started.
Dr. Elisa Song 0:37
My top longevity tip while I think you might be able to guess it's to really center your mind right practice your mind body medicine engage that vagus nerve, not only as I mentioned before, can increase telomere length, but it can cause epigenetic changes in methylation and different genes that all promote health and well being. So it's not just for relaxation, stress relief, it really is for health and longevity
Dr. Aaron Hartman 1:05
is cool things you look at curcumin or fish oil, or all these things are trying to replicate what exercise and fasting do. It's really interesting, we start diving into how exercise creates muscle induced anti inflammatory muscle induced growth factors. How fasting actually helps your liver detoxify better how fasting actually changes your microbiome and can help treat your SIBO it's amazing how a lot of these things are trying to reproduce what exercise and animal fat and fasting do automatically. And so if you'd asked me this question, a month ago, I was said lipids and talked about lipids and lipid membranes and how amazing lipids are. And now I'm just like, You know what, I've kind of coming first full circle back to like the basics again, like, you know, fasting and exercise a lot of these things we do to try to biohack people and do things. We're just trying to replicate what these things that people have done for 1000s of years I've been doing so I could talk about lipids how love lipids, I'll do lipid therapy and how amazing they are. But you know, I would have said that a month ago now just say no it it will fasting and exercise are actually amazing as far as what they do for longevity, cancer reduction. For my diabetics, I'm trying to get most of my diabetics now and will fast I've had to drop the Ravens seat like the one that I was telling about it will fast was a part of where we got our agency from 10 to six, you know, a period of two or three months, you know, which is incredible. It's just amazing how that affects ghrelin levels affects leptin levels, which is the hormonal aspect of hormones and obesity, how it affects your growth factors, how affects Msh how to fix your gut, you know, people feed their GI tract all day and all night long, you need the rest of the GI tract. If you look at the anatomy delivered like the there's two things, there's the hepatic artery from the GI tract goes into liver, there's a pack artery, and your liver is supposed to filter your blood and then your GI tract, right? Well, if your livers being fed all day long, and only rest eight hours a night, it can focus on filtering your blog, which is what it's supposed to do. When you go to bed fasting at night, you know, about eight to 10, eight to 12 hours in. That's a simple thing to do that can actually massively impact your livers ability to do its job while you're sleeping. So that'd be my second exercise. So crazy simple and so basic. Anybody can do it. And I can give you tons of cool supplements and get your peptides into your CJC nipa Merlin and all that kind of BPC 157, all
Jeff Chilton 3:19
kinds of cool stuff.
Dr. Aaron Hartman 3:20
I'm just trying to do an exercise of fasting do
Jake Steiner 3:23
stay away from sugar and plenty of sports. So important. I got into jujitsu a year ago. And I like I said I'm almost 50 Like there's just weird things. I couldn't sleep on my left side for many years. Just I could lay on it for a while but then things would start hurting. And since I've started that that's all gone. It's just something I realized in the last several weeks. I'm like I can sleep on my left side. It's amazing. All that movement and challenge and stuff. It's brilliant.
Jeff Chilton 3:50
First thing I would say to people is put mushrooms into your diet. It's a very important food. It's the missing link in your diet, put mushrooms, try shit talking mushrooms, they're delicious. And then if you feel the need, then think about supplementation. But eat mushrooms first. That's really important. And they've actually done these studies out in Asia where they've given people these questionnaires about diet and they have found that people eating mushrooms and having mushrooms in their diet actually live longer.
JJ Virgin 4:23
Oh boy, I'm actually wearing both of my top longevity tip so I've got on an aura ring and I've got on an Apple Watch. The reason being is what you measure and monitor you can improve and I'm absolutely a crazy person about my sleep. like a crazy person on my sleep. So yeah, like if you look at what can help you lose weight, what can help you with blood sugar, what can help you with anti aging what can help you as mood. I mean like if I had to start somewhere first with someone Sleep, sleep is the number one.
Stu Schaefer 4:53
If you follow the food quadrant and you stop dieting and over exercising, that's going to help balance your body out. It's good To help de stress your body, and not only you're going to be able to lose weight, it's going to help with the anti aging as well. So you're going to have weight loss and anti aging. And that gets your body functioning optimal. And that is longevity right there. That is longevity.
Dr. Debbie Bright 5:15
You know, Stephanie, since I had to, unfortunately, face the most horrendous burnout I could have ever imagined, it took me like sidelining my workouts for six months, and really working on trying to sleep and rest and getting my hormones balanced. So I would say, and I really mean this everyone, like if you're traveling, you're working yourself too hard, whatever it may be, some people still think they have to push through and I got to get the workout in, I got to this and that. And it's like, just sleep, you owe yourself nothing more than rest. So just prioritizing breasts and sleep when needed is probably the best gift that I've given myself in the past year, I'm trying to get better.
Dr. Lisa Olszewski 5:56
Oh my gosh, right out of all of them. As I keep going between sleep and gratitude, they're both so good. Let's just look at gratitude. I want to take that one. Even though sleep is so important to everything of our body, and I think people don't understand the importance of sleep. But gratitude. It's starting every day and a grateful state even when you got everything being thrown at you and 100% Whatever thing grateful that you know, I'm awake this morning. I'm grateful for every little thing. And I think because that sets the tone, the vibration and everything on health too, right? I mean, you think of was a motos, what was his first name Emoto has worked with the water crystals, you remember that where he this was maybe 15 years ago, I want to say it's Mario Emoto. But he had children speak kind words to a glass of water. And he had children speak ugly words to glass of water, and then tested the crystals. And that of the ugly words were just horrible, ugly crystals versus these beautiful crystals that formed with all the positive words.
Dr. Marlene Siegel 6:58
It's reducing the toxic load, supporting the organs of elimination, and making sure the essential nutrients are provided so that the body can do its job. It's really that simple. If you want to have longevity, you have to do the things that the centurions do. And included in that list is your attitude, which we didn't really talk about emotions in this particular segment. But emotions are huge. If you can stay in gratitude and compassion and love and harmony, you are going to have a much healthier, happier life. When you are angry and bitter and shaming and blaming and doing those kinds of things. You're just creating a lot of negative energy. And we all need to take responsibility for our own health for the health of our pets and our children and make those decisions. They may not be the easiest ones, but they're really not hard. They're just different. It's just not the gas cheap and convenient. But it's so rewarding. For me, I love growing my own food. There's some work involved. But you know what, every day I'm out there, and I'm pulling weeds, and I'm trimming stock. And I'm thinking, Well, I'm feeding my microbiome, right? Because I'm taking in trillions of new organisms, yay, me. They're in my nose. They're in my mouth or on my skin. And it's a wonderful way of reconnecting back to why are we here on planet Earth. And we chose to come to earth school for a reason. And I think it's finding our purpose and our passion and the things that light us up and sharing that with the world so that at the end of the day, we leave the world in a better place than we found it.
Dr. Alan Christiansen 8:39
I've thought a lot about that I've given different answers. When I thought about this and different times. At this point in my life, I think it's going to be speaking your truth, you know, and living living your truth. When I wrote the adrenal reset diet, there was the Whitehall to study that had come out rather recently, this was done on British Civil Servants, pretty big age range, like 20 to 70. And it just washed them for a four year period and saw you know who died and who didn't. And there was a lot of health metrics that were tracked on these people. Some were common ones like blood pressure, cholesterol, they also tracked markers of social stress, including cortisol slope. And what they saw was that social stress was a stronger predictor of early death than any other factor was. So yeah, I think that we're in a time in which there's so much divisiveness and I think we really walk around on eggshells, quite a bit of I've gotten different views than we do. And I think we hold in a lot. I think that we don't engage in a lot of conversations that could be healthy and could be productive. So I think right now my my biggest thing is trying to speak one's truth.
Dr. Amie Hornamen 9:45
Keeping insulin low period, coming from a family with Alzheimer's, just a string of Alzheimer's on my mother's side, a string of diabetes on my father's side, a string of cancer. On my father's side, what do we know that insulin does? It creates plaque in the brain, it feeds cancer cells. So when you're talking longevity, keeping insulin low, will that help your thyroid function to Yeah, it will help you lose weight? Absolutely. Well, when you're talking about longevity, you keep that insulin down, and you are at a much, you have a much, much better chance at avoiding those neurological aging diseases. And cancer.
Misty Williams 10:26
Top longevity tip, obviously, is detox.
Sinclair Kennally 10:30
So seriously, to understand that you are a part of your environment, you are not separate from it, and to consider the source for everything that you bring into your life and into your family's lives and into your bodies. Because the number one thing that we can do, yes, there are some toxins you can't avoid, but we're still our number one source of exposure. So you get to choose the quality of your life, you know, our ill health span, at the end of our lives has more than doubled, it used to be 10 years long, that we would feel not so good at the end of our lives in just the last 10 years that has doubled to 20 years of ill health at the end of our lives, that is not okay, you're going the wrong direction. So you can switch to organic tea, you can switch to organic looseleaf tea, so it's not in a plastic tea bag, you can take a fresh look at your water filtration system and choose something within your budget. You can choose to go organic, you can make sure you never microwave food in a plastic container. Again, you know, these are really small things that you can do to add up to your longevity and protect your family. And there's so worth it.
Misty Williams 11:25
You got this guys, you can do this.
Unknown Speaker 11:27
Alright, so there's a ton of them. And they're all important, but my top one is spend a lot more time outside.
Aimee Carlson 11:32
And my big top longevity tip is going to be drink lots of water and clean water. Think about what you're bathing in more than what you're drinking, make sure that you're getting a great house filtration system. And if you can't do the whole house, get yourself a filter on your shower, that's going to have a huge impact. So water is big for me.
Naomi Damask 11:51
And I will say one of the best longevity tips is sleep. Well I talk a lot about the simple bio hacks. And yeah, that is one thing is sleep is a simple biohack getting outside early in the morning, grounding ourselves really, truly working with our natural circadian rhythm is really beneficial. It's all these things and in using our body, our body is going to be the one that's going to help us live a long time. But if we're abusing it, well, sorry.
Dr. Bob Miller 12:22
Well from something to do would be hydrogen water. Very simple, you know, it's a little tablet, you drop in a glass of water, it fizzes and it knocks the hydrogen loose. And that hydrogen will neutralize free radicals. It also turns on your antioxidant. So from a something to do. And it also from you know a lifestyle, try to limit your exposure to EMF, and then work on that nerve to them. If that's weak, you know, do some things and there are nutrients you can do to support nerve to
Dr. Cody Kriegel 12:49
I'll tell you what has worked best for me, I've done a lot I like to practice on myself put it that way. So I've done a lot of things for myself. Before I tell people about them, that type of thing. And I'm always messing with different things and learning new things and applying them in my daily regimen. Some are very protocol driven. But I think the one thing that and what I see from some of my patients as well, that over kind of transcends all of it is mindset, if you don't have a healthy mindset and a healthy mind, and that's irrespective of you know, neurological issues, I mean, if you can't have a healthy mindset and drive that way, you won't be able to live long. With life to the fullest. I think, you know, some people don't get as long, but they've lived a lot more full than other people's. And so I think having that mindset and especially in today's world where that can be taken from you quickly, you have to be very protective of I say protective of your vibe, protective of your energy, protective of your mindset. And I think that's the key to people at least living full.
Unknown Speaker 13:49
I would say breathing, sleeping and having sex, I'll give you three
Dr. Vincent Pedre 13:56
I think one of my top longevity picks would be to carve out time every day. To do something that doesn't involve a task doesn't involve work, something that you just truly love. Because when you spend time doing something that you love, say you love to paint or say you you enjoy playing an instrument or you enjoy writing in a journal, when you do something that you love and you expand on that, that feeling of love. What that then triggers in your brain is a release of oxytocin. And oxytocin is the antidote to cortisol to high cortisol. It basically neutralizes cortisol and it helps calm the system. So it kind of ties back into the importance of stress management from a fun place like do something that you really love. I mean, it could be like walking on the beach at sunset, you know, if you really love that that's one of my things like I love doing that that calms me, that brings me into a space of joy. If people can set aside time to do something like that every day, and augment their feelings of joy and happiness, I think that's for me, I think, you know, because it has so many other cascade effects in the body that are unmeasurable, but you can feel them. That is my one longevity tip for your audience.
Dana Kay 15:40
Well, it's definitely definitely what I've already been talking about, and that the foods that we eat are the foundation of health. And so we want to make sure that we are feeding our bodies, we are feeding our brain, we're feeding our gut with foods that are actually going to make us thrive, and that are going to make us have wonderful longevity. And so definitely, it is all coming back to that foundation. Diet is the foundation of health.
Katie Kimball 16:09
Oh, my goodness, well, I mean, I'm only 41. So anything I say is untested. We'll see I hope, I hope to live to 95, like both my grandmother's, I would say eat that variety of plant foods, if I had to pick one, because if we're thinking about, you know, habits and taste buds, and keeping that gut bacteria happy and healthy, it's variety.
Misty Williams 16:30
By far sleep, when you sleep, you heal. And when you get enough sleep, your body's able to completely restore, rejuvenate. And if you're not sleeping, you're not healing, it's, it is the most important dimension of healing for all of us to get right and figure out and if you're having trouble sleeping, I would say just like we don't focus on the disease itself, to get our lives back and to heal. I would say if you're not sleeping, you should really start going you know, under under the surface and figuring out what is keeping you from being able to sleep well. And I will say that for a lot of women, it's hormones. If you have low progesterone, you might have trouble falling asleep. If you have low estrogen, you might have trouble staying asleep. There's a whole lot of sleep tips, you know, that can help with sleep optimization, you could definitely dive into my work more for it. I'm sure that you have some stuff that you Stephanie that can really help people but sleep is my number one longevity tip. For sure.
Steph Grutz 17:19
Healthy Air and healthy water, get air purifying system, wherever you spend the most time work home and get a healthy filtration system for your water. So you're not drinking fluoride and chlorine and all of the other toxins that are in typical water.
Unknown Speaker 17:37
Sleep, sleep is the best way to increase longevity. Yeah, above all else, get good sleep.
Dr. Stephanie Gray 17:49
I definitely agree with my guests top longevity tips and see that over the past several times I've run these episodes there's a lot of overlap and recommendations. I hope by now you can see here how important habits like deep breathing exercise and sleep truly are. Consider fasting. Stay away from inflammatory foods like sugar, gluten, dairy and soy and eat a variety of plant foods. Add mushrooms in the diet and keep that insulin low. Remember that what you can measure and monitor you can improve. Consider getting an aura ring then you can track your exercise and your sleep. Spend more time outside you owe yourself nothing more than rest take time for that weekly. Reduce your toxic load. Think about what you're bathing in and drinking. Get Proper filtration through the home for your water and your air and reduce EMF exposure. Speak and Live Your Truth and know that small things add up. Work on your healthy mindset carve out time every day to do something that you love. Focus on having an attitude of gratitude, compassion, love and harmony for that longer, happier life. Thanks for listening, you got this 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 and of course is 50% off. Check this offer out at your longevity blueprint.com 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
Sign up to receive email updates
Enter your name and email address below and I'll send you periodic updates about the podcast.