Your Longevity Blueprint

I’m excited to have Ashley Koff, a registered dietitian with over 25 years of experience in functional and integrative nutrition, with me today for the second part of a two-part series. In Part 1, we explained why your satiety hormones may be underperforming, what that means for aging and longevity, and what you can do today to optimize your metabolic health in a natural way. In Part 2 today, we explore what your best shot for weight loss truly is, why people on GLP-1s lose hair, future options in the pipeline, and the problem with info-obesity. Tips for Optimizing Your Satiety Hormones: Get a structured assessment of your weight, body composition, and bloodwork Ensure your meals are balanced Include a variety of fibers to support your gut bacteria and hormone production Pay attention to your meal timing and frequency Prepare meals that you genuinely enjoy to reinforce your satiety signaling and prevent cravings Bio: Ashley Koff Ashley Koff is a registered dietician and who is the founder of the Better Nutrition Program (BNP), the nutrition course director for UC Irvine’s Susan Samueli Integrative Health Institute’s Integrative and Functional Medicine Fellowship, and a faculty member at the Integrative and Functional Nutrition Academy (IFNA), where she teaches “An Integrative and Functional Nutrition Approach to Obesity and Weight Management.”  She is also the author of the upcoming book Your Best Shot (HarperOne, Jan. 6, 2026). A practitioner for more than 25 years, Koff is leading a transformative movement in personalized nutrition, turning “better, not perfect” choices into practical, sustainable strategies that deliver real health outcomes. Through patient stories and personal experience, she shows that optimal health is not just possible — it’s essential to living your fullest life. Koff has been recognized as one of CNN’s Top 100 Health Makers, featured in InStyle as “Hollywood’s Leading Dietitian,” and selected as Westin’s global nutrition ambassador.  In this episode: A five-part assessment to uncover whether your satiety hormone activity is suppressed, delayed, or dysfunctional How weight and digestion are part of a larger ecosystem that impacts your entire health span How GLP-1 agonists can create stress within the body  The differences between biosimilar and non-peptide GLP-1 medications, and what that means for your body How meal timing and frequency, macronutrient balance, and varied flavors support hormone signaling and satiety How “infobesity” creates confusion in midlife, making personalized nutrition essential Why you need to assess your own body, rather than following generic rules  Links and Resources: Guest Social Media Links: Ashley Koff on Instagram  The Better Nutrition Program  Your Best Shot Relative Links for This Show:  📘 Free Guide: Precision Hormone TherapyDownload Dr. Stephanie Gray’s comprehensive guide to bioidentical hormone therapy. 👉 Visit: https://ihhclinic.com/ Scroll to the bottom of the page to access the free download. Your Longevity Blueprint 5HTP – 90 capsules⁠  Calocurb Clinical — Appetite & Craving Support A practitioner-exclusive, plant-based supplement designed to enhance your body’s natural fullness signals (GLP-1 and PYY), helping reduce cravings and calorie intake. Available only through clinics such as the Integrative Health and Hormone Clinic. Visit us or order here: ⁠⁠https://ihhclinic.com/ Follow Your Longevity Blueprint  On Instagram| Facebook| Twitter| YouTube | LinkedIn Get your copy of the Your Longevity Blueprint book and claim your bonuses here Find Dr. Stephanie Gray and Your Longevity Blueprint online   Follow Dr. Stephanie Gray  On Facebook| Instagram| Youtube | Twitter | LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast

What if the explosion of GLP-1 drugs like Ozempic and Wegovy is not a weight loss revolution, but rather a warning sign that something in our metabolic health is fundamentally broken? Today, we take a deep dive into the lesser-known satiety hormones, such as CCK and PYY, exploring how dysfunction in these hormones could be silently accelerating your aging and sabotaging your health span. I’m excited to welcome Ashley Koff, a registered dietitian with more than 25 years of experience in functional and integrative nutrition, for a two-part series. In Part 1 today, we break down why your satiety hormones may be underperforming, how this links to aging and longevity, and simple strategies you can start using today to support metabolic health naturally. How to support your weight-health hormones: Focus on supporting your digestion first, rather than jumping straight into weight loss or metabolic fixes Ensure you’re consuming enough protein and amino acids to support peptide hormone production Reduce gut irritants like alcohol, ultra-processed ingredients, and unnecessary fasting Nourish your body consistently, especially during times of hormonal change, instead of restricting View digestive symptoms as signs of dysfunction instead of problems to push through or ignore Bio: Ashley Koff Ashley Koff is a registered dietician and who is the founder of the Better Nutrition Program (BNP), the nutrition course director for UC Irvine’s Susan Samueli Integrative Health Institute’s Integrative and Functional Medicine Fellowship, and a faculty member at the Integrative and Functional Nutrition Academy (IFNA), where she teaches “An Integrative and Functional Nutrition Approach to Obesity and Weight Management.”  She is also the author of the upcoming book Your Best Shot (HarperOne, Jan. 6, 2026). A practitioner for more than 25 years, Koff is leading a transformative movement in personalized nutrition, turning “better, not perfect” choices into practical, sustainable strategies that deliver real health outcomes. Through patient stories and personal experience, she shows that optimal health is not just possible — it’s essential to living your fullest life. Koff has been recognized as one of CNN’s Top 100 Health Makers, featured in InStyle as “Hollywood’s Leading Dietitian,” and selected as Westin’s global nutrition ambassador.  In this episode: How separating weight from health leads to unhealthy behavior and long-term metabolic dysfunction Why a balanced approach is essential when using GLP-1 agonists and other interventions The importance of viewing digestive distress as an early warning sign, not a side effect to ignore How short-term diet “wins” can feel hopeful, yet fail to solve the underlying issue How metabolic health data points to a larger issue than most people realize The role weight-regulating hormones play beyond hunger and blood sugar Why supporting your weight health is foundational to your longevity  Links and Resources: Guest Social Media Links: Ashley Koff on Instagram  The Better Nutrition Program  Your Best Shot Relative Links for This Show:  ⁠⁠⁠⁠⁠Use Code FIBER to get 10% off GLP-1 Fiber ⁠⁠⁠⁠Use code CREATINE to get 10% off Creatine Follow Your Longevity Blueprint  On Instagram| Facebook| Twitter| YouTube | LinkedIn Get your copy of the Your Longevity Blueprint book and claim your bonuses here Find Dr. Stephanie Gray and Your Longevity Blueprint online   Follow Dr. Stephanie Gray  On Facebook| Instagram| Youtube | Twitter | LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast

I am delighted to have Dr. Austin Lake with me for a two-part series. In Part 1, we discussed women’s health, exploring the importance of informed consent around birth control and of finding the root cause of why it was prescribed for you. Today, in Part 2, we cover many topics, including microplastics, praying before meals, deep breathing, supplements, faith, and nicotine. If you have not done so already, please listen to Part 1 first. Ways to regulate your nervous system: Shift into slow, diaphragmatic breathing when your body feels tense or overstimulated Make mealtimes a seated, unhurried ritual instead of something done on the move Reinforce your nervous system balance with proper hydration, minerals, and sufficient magnesium Build small moments of gratitude and prayer into your daily routine Bio: Dr. Austin Lake Dr. Austin Lake is a functional medicine provider, health educator, and founder of Wholly Health, a transformative health program that helps individuals restore energy, balance hormones, and reclaim health using holistic, evidence-based strategies.  He holds a doctorate in physiotherapy, a bachelor’s degree in exercise physiology, and board certification in functional medicine.  He has guided thousands of clients through challenges like chronic fatigue, weight struggles, autoimmune disorders, thyroid imbalances, and metabolic dysfunction—addressing the true root causes rather than masking symptoms with pharmaceuticals or medical procedures.  His passion for holistic health was born out of personal experience: watching his brother battle leukemia, his father suffer multiple heart attacks, and his mother live with autoimmune disease. These trials forged a mission to uncover why people get sick—and how to truly heal.  Grounded in biblical principles, Dr. Lake’s approach integrates faith, science, and natural healing. He empowers individuals to break free from the cycle of prescription dependency and to steward their health with intention. With a following of about 1.5 million across social media platforms, his work reaches a global audience with practical insights, myth-busting education, and faith-driven encouragement.  When not working with clients or educating online, Dr. Lake enjoys time with his wife, Carlie, and their four children, where they live a simple, natural life centered around faith, family, and wellness. He is also a passionate advocate for homeschooling and equipping the next generation for healthy, purpose-filled lives. His mission is simple: to help people reclaim their health, their vitality, and their God-given potential—one life at a time. In this episode: The importance of filtering your water at home Tips for regulating the nervous system Why women on birth control must follow a healthy diet, take quality supplements, and be intentional with their daily routines and rhythms Some advice for women trying to conceive Why antioxidants are essential for women who want to conceive What are the benefits of nicotine? How Dr. Lake incorporates faith into his practice with his clients Links and Resources: Get a 10% discount on Dr. Lake’s recommended best basic supplements Purchase Dr. Austin Lake’s ebook, Wholly Health    Dr. Lake’s free health quiz Guest Social Media Links: Dr. Austin Lake on Instagram Dr. Austin Lake on Facebook Relative Links for This Show: ⁠⁠⁠Use code CREATINE to get 10% off Creatine Use Code VITAMIND to get 10% off ⁠VITAMIN K2 Follow Your Longevity Blueprint  On Instagram| Facebook| Twitter| YouTube | LinkedIn Get your copy of the Your Longevity Blueprint book and claim your bonuses here Find Dr. Stephanie Gray and Your Longevity Blueprint online   Follow Dr. Stephanie Gray  On Facebook| Instagram| Youtube | Twitter | LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast

I am delighted to have Dr. Austin Lake with me for a two-part series. In Part 1 today, we dive into women’s health, exploring the importance of informed consent around birth control and of finding the root cause of why it was prescribed for you. How to avoid the methylation problems with long-term birth-control use: • Avoid folic acid, and take active folate to counter folate loss  • Maintain adequate B6 to prevent methylation from stalling • If you have MTHFR, take active folate instead of synthetic folic acid to support proper methylation Bio: Dr. Austin Lake Dr. Austin Lake is a functional medicine provider, health educator, and founder of Wholly Health, a transformative health program that helps individuals restore energy, balance hormones, and reclaim health using holistic, evidence-based strategies.  He holds a doctorate in physiotherapy, a bachelor’s degree in exercise physiology, and board certification in functional medicine.  He has guided thousands of clients through challenges like chronic fatigue, weight struggles, autoimmune disorders, thyroid imbalances, and metabolic dysfunction—addressing the true root causes rather than masking symptoms with pharmaceuticals or medical procedures.  His passion for holistic health was born out of personal experience: watching his brother battle leukemia, his father suffer multiple heart attacks, and his mother live with autoimmune disease. These trials forged a mission to uncover why people get sick—and how to truly heal.  Grounded in biblical principles, Dr. Lake’s approach integrates faith, science, and natural healing. He empowers individuals to break free from the cycle of prescription dependency and to steward their health with intention. With a following of about 1.5 million across social media platforms, his work reaches a global audience with practical insights, myth-busting education, and faith-driven encouragement.  When not working with clients or educating online, Dr. Lake enjoys time with his wife, Carlie, and their four children, where they live a simple, natural life centered around faith, family, and wellness. He is also a passionate advocate for homeschooling and equipping the next generation for healthy, purpose-filled lives. His mission is simple: to help people reclaim their health, their vitality, and their God-given potential—one life at a time. In this episode: Dr. Lake recounts his social media controversies How long-term birth control alters B6, folate, zinc, and copper levels, impairs methylation, and disrupts hormone balance How to support methylation Ways to address heavy cycles, acne, or hormonal imbalances without relying on birth control How good nutrition, hydration, and maintaining a healthy circadian rhythm can help you balance your hormones The value of reducing chronic stress to prevent cortisol-driven hormone shifts   The importance of avoiding xenoestrogens and supporting detox pathways Links and Resources: Get a 10% discount on Dr. Lake’s recommended best basic supplements Purchase Dr. Austin Lake’s ebook, Wholly Health Dr. Lake’s free health quiz Guest Social Media Links: Dr. Austin Lake on Instagram Dr. Austin Lake on Facebook Relative Links for This Show: ⁠⁠Your Longevity Blueprint: Methyl B Complex – 60 capsules⁠⁠ ⁠⁠Your Longevity Blueprint Omega 3s – 60 capsules Follow Your Longevity Blueprint On Instagram|Facebook|Twitter|YouTube |LinkedIn Get your copy of the Your Longevity Blueprint book and claim your bonuses here Find Dr. Stephanie Gray and Your Longevity Blueprint online Follow Dr. Stephanie Gray On Facebook|Instagram|Youtube |Twitter |LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast

What if the miracle you've been waiting for is on the other side of your next move?  I am excited to have Amy Wienands, host of the You Are More podcast, with me today to dive into overcoming fear and honoring commitments to yourself, and explain how to turn your place of pain into your place of rain.  Ways to honor your commitments to yourself: Win the moment by taking the first small step each day Follow through consistently, even when it feels uncomfortable Build self-trust to amplify success in all areas of your life Bio: Amy Wienands Amy Wienands is a wife, mother to twins & President/CEO of Amy Wienands Real Estate. Amy is no stranger to the real estate industry and creating impact. For nearly three decades, Amy has been committed to creating an impact in her community and the growth of those around her, through the “vehicle of real estate.”  After 20 years as an independent agent, Amy took a leap of faith and started the Cedar Valley’s first team-centric real estate office - Amy Wienands Real Estate.  Amy and her team have been consistently ranked one of the Top 100 Teams in the Nation and Iowa’s #1 team of REALTORS®️ for the past 8 years. Starting with a staff of just two in 2013, the team has continued to grow exponentially!  Purpose & a servant heart lead her team to embody their slogan “Obsessively Working For You”. It’s not all real estate for Amy, though.  Her biggest passion in this life is to help people live out their purpose. She knows she’s been put on this earth for “more” and is called to inspire, motivate, and leave a significant mark on this world.  She is the host of the You Are More Podcast, a place of revelation and encouragement for all, and a pillar of faith for many. Amy is a firm believer that hard work, principles of faith, and having the “pop-back” factor are the keys to success. In this episode: How Amy’s early experiences shaped her mindset and values The importance of being resilient and able to recover quickly from setbacks for achieving success How Amy’s faith and belief in a higher purpose guide her decisions and actions How to discern whether your fear is real or whether you are being guided by prudence How future pacing can help you overcome discouragement and paralysis The value of consistently taking action (even small steps) Why you need to honor your commitments to yourself if you want to develop self-trust, authenticity, and confidence The importance of gratitude and maintaining a positive perspective  How God can use your brokenness to birth a breakthrough Links and Resources: Use code Immune Support to get 10% off ⁠Immune Support ⁠Use code CALM to get 10% off ⁠ADRENAL CALM Register now for the Thrive Women’s Conference on SATURDAY, JANUARY 17, at 9:00 AM. Guest Social Media Links: You Are More Podcast  Amy's Facebook     Amy's Instagram You Are More Store  Relative Links for This Show: Follow Your Longevity Blueprint  On Instagram| Facebook| Twitter| YouTube | LinkedIn Get your copy of the Your Longevity Blueprint book and claim your bonuses here Find Dr. Stephanie Gray and Your Longevity Blueprint online   Follow Dr. Stephanie Gray  On Facebook| Instagram| Youtube | Twitter | LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast

Today, I am delighted to be joined by the pioneers who changed everything for me. They are Larry and Belinda Wurn, the creators of Clear Passage therapy. We are diving into a topic today that was pivotal in my own fertility journey. We’re talking about adhesions, the invisible internal bonds that form after surgery, infection, or trauma, quietly disrupting your body in ways most people never suspect. They can block fallopian tubes, trigger chronic pain, cause bowel obstructions, and prevent conception, yet most women are unaware of them. After being left with a frozen pelvis and debilitating pain following surgery and radiation, doctors told Belinda she would live with pain forever. Larry and Belinda refused to accept that, and over the next 40 years, they developed a therapy that has helped about 2,000 women reverse infertility, avoid major surgeries, and reclaim their lives without drugs or surgery. Their work was game-changing for me, and I know it can help many of you, too.  Stay tuned to learn what adhesions are, how they affect fertility and overall health, and how this remarkable therapy works. Techniques to Reduce Adhesion-Related Tightness Gentle abdominal massage using light fingertip pressure over the abdomen Diaphragmatic breathing to relax the abdominal wall and support tissue glide Pelvic and hip mobility movements (slow tilts, circles, and side bends) Walking or other low-impact movement to maintain circulation and flexibility Soft myofascial stretching with long, gentle holds Light heat therapy to relax superficial tension and improve comfort Bio: Larry & Belinda Wurn Larry and Belinda Wurn are physical therapists who have spent over 40 years developing Clear Passage®️ therapy, a non surgical, drug free, hands on approach designed to reduce adhesions and restore function. Their work began after Belinda developed a frozen pelvis following surgery and radiation in 1984. When doctors warned further surgery would worsen her condition, the couple pursued extensive training and began creating manual techniques to decrease adhesions naturally. Clear Passage®️ therapy has been supported by peer reviewed research and shown to reverse infertility, reduce chronic pain, improve sexual function, and clear bowel obstructions. The Wurns train therapists internationally, with clinics serving patients across the USA and UK. In this episode: What adhesions are, and why most women never even know they have them How adhesions impact women’s health and fertility Why conventional scans cannot detect adhesions How trained practitioners detect the presence of adhesions The benefits of Clear Passage Therapy over conventional treatment  The best way to schedule your Clear Passage therapy sessions for the most effective results  How to maintain the results after Clear Passage therapy Links and Resources: ⁠⁠Use code CREATINE to get 10% off Creatine Calocurb Clinical — Appetite & Craving SupportA practitioner-exclusive, plant-based supplement designed to enhance your body’s natural fullness signals (GLP-1 and PYY), helping reduce cravings and calorie intake. Available only through clinics such as the Integrative Health and Hormone Clinic.Visit us or order here: ⁠https://ihhclinic.com/ Guest Social Media Links: Clear Passage Physical Therapy on Facebook   Clear Passage Physical Therapy on Instagram   Clear Passage Physical Therapy on YouTube   Relative Links for This Show: What physicians are saying about Clear Passage® and the Wurn Technique® Follow Your Longevity Blueprint  On Instagram| Facebook| Twitter| YouTube | LinkedIn Get your copy of the Your Longevity Blueprint book and claim your bonuses here Find Dr. Stephanie Gray and Your Longevity Blueprint online   Follow Dr. Stephanie Gray  On Facebook| Instagram| Youtube | Twitter | LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast

I’m excited to have Povilas Sabaliauskas, the CEO of Pulsetto, joining me for Part 2 of a two-part series. In Part 1, Povilas explained what the vagus nerve is and how it acts as a necessary mental toothbrush for us. In Part 2 today, he discusses the Pulsetto device itself, the different models, and how it helps to boost hormones, reduce stress, and improve sleep.  Stay tuned until the end, where he offers a discount code so you can try the Pulsetto out for yourself. How to Maximize the Benefits of the Pulsetto  Use it twice daily  Use it consistently, as the benefits increase over time Do a session before bed for better sleep  Monitor your HRV, stress, and sleep with a wearable device to track your progress Bio: Povilas Sabaliauskas Povilas Sabaliauskas is the co-founder and CEO of Pulsetto, one of the fastest-growing wellness tech companies in the world.  A leader in non-invasive neuromodulation, Pulsetto is redefining how we approach stress, sleep, and recovery — through wearable vagus nerve stimulation backed by science and loved by high-performers around the globe.  With a background in tech and performance coaching, Povilas has become a passionate advocate for making cutting-edge wellness tools accessible to everyone — not just elite athletes or clinical patients.  Under his leadership, Pulsetto has partnered with leading researchers, completed clinical trials, and grown to over 100,000 users across Europe and the U.S. Povilas brings a unique mix of business strategy, biohacking curiosity, and real-world stress recovery insights — making him a fresh voice in the growing world of neuromodulation and mental resilience. In this episode: How 30 days of consistent Pulsetto use can reduce cortisol levels by almost 50% First-time Pulsetto users often report deeper sleep and vivid dreams How athletes use the Pulsetto to reduce pre-event stress and support their recovery Early data suggest that the Pulsetto can reduce inflammation and lower blood pressure The importance of using the Pulsetto daily to achieve noticeable results The benefits of wearable devices for tracking the effects of the Pulsetto How vagal stimulation can help manage insulin spikes Links and Resources: ⁠⁠⁠⁠Use Code FIBER to get 10% off GLP-1 Fiber Use code TURMERIC to get 10% off ⁠⁠⁠TURMERIC Calocurb Clinical — Appetite & Craving SupportA practitioner-exclusive, plant-based supplement designed to enhance your body’s natural fullness signals (GLP-1 and PYY), helping reduce cravings and calorie intake. Available only through clinics such as the Integrative Health and Hormone Clinic.Visit us or order here: https://ihhclinic.com/ Guest Social Media Links: Povilas Sabaliauskas on LinkedIn  Pulsetto Device on YouTube  YouTube: Immediate Relief from Stress & Burnout with Pulsetto and CEO Povilas Sabaliauskas YouTube: How to Reduce Stress and Calm Your Nervous System in Just 4 Minutes using a New Device Relative Links for This Show: Use the code Dr. Stephanie Gray for 10% off Follow Your Longevity Blueprint  On Instagram| Facebook| Twitter| YouTube | LinkedIn Get your copy of the Your Longevity Blueprint book and claim your bonuses here Find Dr. Stephanie Gray and Your Longevity Blueprint online   Follow Dr. Stephanie Gray  On Facebook| Instagram| Youtube | Twitter | LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast

I’m excited to have Povilas Sabaliauskas, the CEO of Pulsetto, joining me for a two-part series. I truly believe that the Pulsetto is the best vagus nerve stimulator on the market. Today, in Part 1, Povilas explains what the vagus nerve is and how it acts as a necessary mental toothbrush for us. The Benefits of Vagus Nerve Stimulation Helps the body shift from fight-or-flight to relaxation Enhances sleep quality and supports faster recovery Builds long-term stress resilience  Calms the nervous system and promotes mental well-being  Bio: Povilas Sabaliauskas Povilas Sabaliauskas is the co-founder and CEO of Pulsetto, one of the fastest-growing wellness tech companies in the world.  A leader in non-invasive neuromodulation, Pulsetto is redefining how we approach stress, sleep, and recovery — through wearable vagus nerve stimulation backed by science and loved by high-performers around the globe.  With a background in tech and performance coaching, Povilas has become a passionate advocate for making cutting-edge wellness tools accessible to everyone — not just elite athletes or clinical patients.  Under his leadership, Pulsetto has partnered with leading researchers, completed clinical trials, and grown to over 100,000 users across Europe and the U.S. Povilas brings a unique mix of business strategy, biohacking curiosity, and real-world stress recovery insights — making him a fresh voice in the growing world of neuromodulation and mental resilience. In this episode: Why the vagus nerve is called the highway to health  How the vagus nerve controls the body’s ability to switch between stress and relaxation How electrical stimulation can help the body to switch from fight-or-flight to rest-and-digest  How vagus nerve stimulation boosts stress resilience, sleep quality, and recovery How daily practices can train your body to handle stress more effectively How the Pulsetto device acts like a mental toothbrush to reset the brain Links and Resources: Try Halo (Salt) Therapy for respiratory and skin health. Call 319-363-0033 to schedule your session. ⁠⁠⁠Use Code FIBER to get 10% off GLP-1 Fiber ⁠Sinus Support Guest Social Media Links: Povilas Sabaliauskas on LinkedIn Pulsetto Device on YouTube  YouTube: Immediate Relief from Stress & Burnout with Pulsetto and CEO Povilas Sabaliauskas YouTube: Interview with Nick Engerer from A Longer Life and Povilas Sabaliauskas from Pulsetto  YouTube: How to Reduce Stress and Calm Your Nervous System in Just 4 Minutes using a New Device Relative Links for This Show: Use the code Dr. Stephanie Gray for 10% off Follow Your Longevity Blueprint  On Instagram| Facebook| Twitter| YouTube | LinkedIn Get your copy of the Your Longevity Blueprint book and claim your bonuses here Find Dr. Stephanie Gray and Your Longevity Blueprint online   Follow Dr. Stephanie Gray  On Facebook| Instagram| Youtube | Twitter | LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast 

I have Andie Crosby with me again for the second part of a two-part series on why cardiovascular health is the number one longevity lever for women.  Today, in Part 2, we explore how a healthy endothelial glycocalyx matrix helps your body produce more nitric oxide, which supports energy, sexual vitality, and even skin radiance. We also explain what could damage your ability to produce nitric oxide naturally. If you have not yet done so, please listen to Part 1 first, to learn about the endothelial glycocalyx matrix before listening to Part 2. How to Support Nitric Oxide Production Maintain a healthy glycocalyx through diet, exercise, and lifestyle Test your nitric oxide levels to know if you are deficient Supplement strategically if your levels are low  Exercise regularly to increase nitric oxide during activity and improve recovery afterward Bio: Andie Crosby Andie Crosby is a seasoned business leader and passionate advocate for health and longevity.  After decades leading marketing and brand development for companies like Nike, Apple, and Procter & Gamble, her focus shifted in her 40s when she experienced firsthand the impact of hormonal changes, inflammation, and the power of nutrition to transform health.  A simple elimination diet revealed how profoundly food and lifestyle impacted her well-being, sparking a deep curiosity about health and healing.  This led her to The Institute for Functional Medicine, where she became the first Chief Marketing Officer.  Over ten years, Andie built IFM’s marketing and partnerships teams, driving a 13-fold increase in practitioner education and advancing personalized, systems-based care.  Today, as President of Calroy Health Sciences, Andie leads innovation in cardiovascular and joint health.  Her mission is to raise awareness of the vascular system’s foundational role - not only in disease prevention but also in longevity, brain health, and performance. She believes we have the tools to change the trajectory of our healthspan and empowers people to take control by asking the right questions.  Andie brings a relatable, purpose-driven perspective on living longer, better, and embracing midlife as a powerful opportunity for health transformation.  In this episode: What is nitric oxide? Why the glycocalyx is critical for nitric oxide production and blood vessel function How nitric oxide affects blood pressure, circulation, sexual health, and recovery after exercise  How aging and lifestyle choices reduce natural nitric oxide  How to monitor your nitric oxide level  The benefits of targeted supplementation  Why proactive cardiovascular care is crucial Links and Resources: Use CODE BERGAMOT to get 10% off ⁠⁠⁠Citrus Bergamot⁠ Use CODE BERBERINE to get 10% off ⁠⁠Berberine⁠ Guest Social Media Links: Calroy Health Sciences on Instagram Calroy Health Sciences on Facebook Relative Links for This Show: ⁠Use this link for 10% off⁠ (And a Free Bag of Oral Microbiome Gum) Follow Your Longevity Blueprint  On Instagram| Facebook| Twitter| YouTube | LinkedIn Get your copy of the Your Longevity Blueprint book and claim your bonuses here Find Dr. Stephanie Gray and Your Longevity Blueprint online   Follow Dr. Stephanie Gray  On Facebook| Instagram| Youtube | Twitter | LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast

I’m excited to have Andie Crosby join me for a two-part series. In Part 1 today, we dive into why cardiovascular health is the number one longevity lever for women and how it is often ignored until it is too late. We explore the critical role of the endothelial glycocalyx, a microscopic life-sustaining structure that is essential for vascular integrity, the inflammation response, and nutrient delivery.  In Part 2 next week, we will cover how nitric oxide supports energy, sexual vitality, and even skin radiance, and factors that could damage the ability to produce it naturally.  How to Protect and Support the Endothelial Glycocalyx Reduce stress  Manage blood sugar   Prioritize sleep Meditate  Take clinically researched supplements.   Monitor your cardiovascular health with diagnostics and lifestyle tracking to catch and reverse arterial aging before it starts to progress. Bio: Andie Crosby Andie Crosby is a seasoned business leader and passionate advocate for health and longevity.  After decades leading marketing and brand development for companies like Nike, Apple, and Procter & Gamble, her focus shifted in her 40s when she experienced firsthand the impact of hormonal changes, inflammation, and the power of nutrition to transform health.  A simple elimination diet revealed how profoundly food and lifestyle impacted her well-being, sparking a deep curiosity about health and healing.  This led her to the Institute for Functional Medicine, where she became the first Chief Marketing Officer.  Over ten years, Andie built IFM’s marketing and partnerships teams, driving a 13-fold increase in practitioner education and advancing personalized, systems-based care.  Today, as President of Calroy Health Sciences, Andie leads innovation in cardiovascular and joint health.  Her mission is to raise awareness of the vascular system’s foundational role - not only in disease prevention, but also in longevity, brain health, and performance. She believes we have the tools to change the trajectory of our healthspan and empowers people to take control by asking the right questions.  Andie brings a relatable, purpose-driven perspective on living longer, better, and embracing midlife as a powerful opportunity for health transformation.  In this episode: Why traditional health measures do not always reveal hidden cardiovascular risks The value of vascular age testing to uncover silent inflammation and plaque in arteries How lifestyle and stress factors can silently impact heart health over time. How perimenopause and hormonal changes dramatically increase cardiovascular risk in women Why cardiovascular disease is often overlooked until it’s too late What advanced diagnostics can reveal beyond a standard blood panel How emerging knowledge about the endothelial glycocalyx is reshaping our understanding of vascular health The benefits of supplements, meditation, stress management, and improving your diet to reverse arterial aging Links and Resources: ⁠⁠Your Longevity Blueprint Omega 3s – 60 capsules ⁠https://yourlongevityblueprint.com/product/coq10-100-mg/ Guest Social Media Links: Calroy Health Sciences on Instagram Calroy Health Sciences on Facebook Relative Links for This Show: Use this link for 10% off (And a Free Bag of Oral Microbiome Gum) Follow Your Longevity Blueprint  On Instagram| Facebook| Twitter| YouTube | LinkedIn Get your copy of the Your Longevity Blueprint book and claim your bonuses here Find Dr. Stephanie Gray and Your Longevity Blueprint online   Follow Dr. Stephanie Gray  On Facebook| Instagram| Youtube | Twitter | LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast