Your Longevity Blueprint

Are you having therapy, meditating, and sleeping better, yet still stuck?

Dr. Roseann Capanna-Hodge joins me today to share the missing ingredient most of us overlook and explain why learning to regulate yourself and calm your nervous system may be one of the best things you can do for your longevity.

Stay tuned to learn what to do when your toddler has a meltdown, how to handle screen-time conflicts, and why you need to regulate yourself in those calm moments too.

Some small, daily practices to help you regulate yourself:

Do you ever feel on edge, wired but tired, or just not quite right, even though you're doing all the right things? 

I’m excited to have Dr. Roseann Capanna-Hodge back on the show today to clarify what this means for you and your kids. 

Stay tuned to find out what it means to be emotionally regulated. 

Tips for regulating your nervous system:

I’m delighted to have Vic Riffel back for the second part of a two-part series. Vic is a central figure in the Partner Team at Sunlighten, a leading producer of infrared saunas.

In Part 1, Vic and I covered the what and the why of infrared saunas. Today, in Part 2, we get into the how, exploring the practical aspects, including EMFs and safety. Vic clarifies how high you need to turn the heat, and discusses red light therapy, the materials these saunas are made from, how to shop for one without getting burned, and how to use it...

I’m delighted to have Vic Riffel joining me for a two-part series. Vic is a central figure in the Partner Team at Sunlighten, a leading producer of infrared saunas.

Infrared saunas have moved from a niche wellness trend to something you’ll find in gyms, spas, and many homes. In Part 1 today, Vic and I discuss the science, exploring what infrared is, how infrared saunas differ from traditional saunas, and what it actually feels like to sit in one. We also discuss the health benefits of infrared saunas, explain which ones are backed by solid science, and...

Welcome to the first episode of Season 7 of the Your Longevity Blueprint podcast! 

One week from today, on Tuesday, September 29th, my third book, Your Hormone Blueprint: Optimizing Vitality and Longevity Through Integrative and Functional Medicine, is coming out. 

Stay tuned as I talk about my book, share the argument at its heart, and walk you through what I truly want every woman and every man to understand about their bodies.

How to build a strong foundation before considering HRT:

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 

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

Bio: Povilas Sabaliauskas

Povilas Sabaliauskas is t...

Did you know that raising your love hormone, also known as oxytocin, is a key way to improve your health, hormones, and longevity? The Girlfriend Doctor, Dr. Anna Cabeca, joins me to talk about happy hormones, sexual health, and her Keto-Green way of living.

How to Increase Your Oxytocin

 About Dr. Anna Cabeca:

⁠Dr. Anna Cabecca⁠ is The Girlfriend Doctor. She is a triple-board certified, Emory University trained, OB/GYN. ...

Your gut health has a direct impact on your other long-term health conditions, including your mental health! I’m joined by gut health specialist, Dr. Vincent Pedre, to talk about how you can improve your gut health in 10 easy steps. We also talk about the future of mental health treatment, why you need to stimulate your vagus nerve, and what happens when you live in a multigenerational environment.

Easy Things to Do Today to Start Improving Your Gut Health

Kiran Krishnan, the Founder of Microbiome Labs, joins me again today for Part 2 of the two-part series on how a healthy microbiome impacts longevity. 

In Part 1, Kiran provides in-depth examples of why gut health translates into full-body health. He unpacks what spore-based probiotics are and where they come from, and he shares about psycho-biotics for mental health. If you have not yet listened to Part 1, I urge you to go back and listen to it first. 

Today, in Part 2, Kiran talks about SIBO and explains what ghost or post-biotics are and how the FODMATE enzyme wo...

Kiran Krishnan, the Founder of Microbiome Labs, joins me today for the first part of a two-part series on how a healthy microbiome impacts longevity. Kiran is a pure genius and unpacks a lot in this series! 

Today, in Part 1, he provides in-depth examples of why gut health translates into full-body health. He gets into what spore-based probiotics are and where they come from, and he also shares about psycho-biotics for mental health.

Ways in which spores change the terrain in the gut:

Dr. Jill Carnahan joins me today for Part 2 of our gem-packed two-part series. In this episode, she expands on her story and discusses the importance of a flow state and staying curious. We also talk about all things related to biotoxin illness. If you have not yet listened to Part 1, I suggest you go back and listen to it to hear the first part of her story.  

How to detoxify your body after mold exposure:

You are in for a real treat today! I have looked up to Dr. Jill Carnahan for years, and now she is with me for a gem-packed two-part series! In these 2 parts, she dives into ways to build resilience, overcome autoimmunity, cancer, and biotoxin illness, and explains how to use flow states for optimal health and performance.

Common symptoms of IBS 

Dr. Jill Carnahan's Bio:

Dr. Jill Carnahan is a board-certified Integrative Holistic Medicine specialist known as Your Functional Medicine Expert®️ and often referred to as the "Sher...

Local doctor Dr. Terry Wahls, is back on the show again. She joins us to share her recent trials in a two-part series.

In Part 1 last week, she told her miraculous story and shared her top dietary and lifestyle approaches for autoimmune conditions. Today, in Part 2, she shares more about her current trials, also explaining how she lives her life to maintain her high-functioning health. Please listen to Part 1 first if you have not done so already.

How to create a better environment to slow down and stabilize a progressive autoimmune disease:

Local doctor Dr. Terry Wahls is back on the show. This time, she joins us to share her recent clinical trials in a two-part series. 

Today, in Part 1, she shares her miraculous story, and we discuss dietary and lifestyle approaches for autoimmune conditions. Next week, in Part 2, she will share more about her clinical trials and explain how she lives her life currently, maintaining her high-functioning health.

Foods necessary for overcoming autoimmune conditions:

Ken Swartz, aka “Ken the Scientist," joins me today to talk about oxidative stress, mitochondrial efficiency, and Carbon 60, also known as C60.

Ways in which oxidative stress can damage the body:

Ken Swartz Bio:

Ken Swartz, aka “Ken the Scientist,” is the founder and Chief Science Officer of C60 Purple Power, a health and wellness company committed to delivering the highest quality Carbon 60 products available.

Ken earned a Master of Science degree from t...

Castor oil is an herbal medical treatment that’s been around for centuries but fell out of fashion sometime in the last few decades. I’m joined by Dr. Marisol Teijeiro, the Queen of the Thrones, to talk about why castor oil is making a comeback, all the incredible health benefits, and why she recommends it to all her patients.

The three areas castor oil packs help the most with:

About Dr. Mari...

We've reached the end of another incredible season!

To wrap up Season Six, I’ve once again combined all the top longevity tips shared by this season’s guests. I am truly grateful to all the experts who generously shared their time and knowledge on the podcast. This season would not have been possible without them.

Join me this summer as we revisit some of our greatest hits, and this fall for the launch of my third book, Your Hormone Blueprint, and a fantastic season seven! 

The Biggest Top Tips for Functional Health and L...

What happens when the future you’ve imagined gets rewritten in a single doctor's appointment?

Today, I’m excited to welcome Emily Patel as my guest. Emily is the founder of the Hopeful Mama Foundation. At 25, she was diagnosed with premature ovarian failure after years of misdiagnosis. Today, she's a mom of two through donor egg IVF, and a leading voice in infertility advocacy. 

Join us as we explore self-advocacy, community as medicine, and why reproductive health is longevity. 

How to advocate for your fertility when your symptoms are dismissed:

June is World Infertility Awareness Month, a month dedicated to the one in six couples worldwide who are quietly navigating the heartbreak, questions, and uncertainty that go along with the fertility journey.

A short while ago, I had the privilege of launching my book, Your Fertility Blueprint. That day, I gave a presentation where I shared everything I wish I had known earlier in my own journey, including the framework that can change how we understand fertility, the hope that often gets lost along the way, and the truth that you are far more than your unexplained...

I’m excited to have Jason Carpenter, a TED (Trans Epidermal Delivery) expert from Alma lasers, joining me today for the second part of a deep dive into hair loss and hair restoration.
Jason works closely with physicians, practices, and key opinion leaders to establish and validate clinical protocols and ensure treatments are performed correctly for the best patient outcomes.
In Part 1, I give a brief overview of TED as the foundation for today’s conversation. If you missed it, please listen to Part 1 first.

How to get the best results from TED hair restoration trea...

Welcome to a two-part series on hair loss.

Hair loss is often a sign that something in the body is out of balance, whether it’s a nutritional deficiency, hormone imbalance, gut dysfunction, chronic stress, or toxic exposure. Hair restoration is all about identifying the root cause and then optimizing your health from the inside out.

Today, in Part 1, I explain why hair loss happens and how to test for it. I also clarify what a personalized treatment plan should look like and introduce the TED treatment (Trans Epidermal Delivery), which has shown remarkable results at...

Did you know that the birth control pill can deplete B vitamins? And that coffee, alcohol, and antacids can drain the nutrients your body needs for hormone production, quality sleep, and bone health?

Most women I see in my clinic unknowingly lack key nutrients. So, in this episode, I break down which lab tests and supplements are most effective for restoring nutrient balance and supporting long-term health and vitality.

Magnesium: deficiency signs, dosing, and supplement forms

Would you believe that the most powerful medicine cabinet in your house is in your refrigerator, not your bathroom?

The prescription is ridiculously simple: Your plate should look like a rainbow.

Eating the rainbow is not just another wellness trend. Stay tuned to learn why food color matters, and what each hue does for your body.

Some simple tips for “eating the rainbow”:

I’m excited to have Dr. Jen Pfleghaar with me today for Part 2 of a two-part series on perimenopause, hormones, stress-cycle syncing, and faith.

If you find this series helpful, please share it with another woman in your life who needs to hear it.

Tips for Supporting Your Hormones during Perimenopause

Bio: 

Dr. Jen Pfleghaar is a double board-certified physician in Emergency and Integrative Medicine. Through her practice, Healthy by Dr. Jen...

I’m excited to have Dr. Jen Pfleghaar with me for a two-part series on perimenopause, hormones, stress-cycle syncing, and faith.

Stay tuned for Part 1!

How to work with your hormones instead of fighting them

Is red light therapy real- or just hype?

More and more people are questioning whether it actually does anything, or if it’s just another wellness trend that will quietly fade away over the next 18 months.

In today’s solo episode, I explore the science behind red light therapy, explain what we use in our clinic and why, and walk you through what a typical session looks like, highlighting who should avoid this therapy.

How to use red light therapy more effectively

I’m excited to welcome Dr. Peter Osborne for the second part of a two-part series.

Last week, we explored the truth about grains. Today, in Part Two, we tackle something more hidden and potentially far more devastating. Dr. Osborne has been working on a documentary called Mold Jacked, where he reveals how mold can steal your health, your hope, and your wealth, as well as common building mistakes that make it all too easy for these problems to take hold.

How to reduce your exposure to mold in your home

I’m excited to welcome Dr. Peter Osborne for a two-part series.

Most of us grew up hearing that whole grains are good for us. But what if that's wrong? 

Today, in Part One, Dr. Osborne breaks down how his book, No Grain No Pain, challenges almost everything we've been told about healthy eating. He clarifies what grains are actually doing inside our body, and why he believes they're foundational to many chronic illnesses.

Tips to reduce immune reactions from grains and gluten

Today, we’re diving into one of the most heated debates in functional medicine right now. We’re talking about the vegetable and seed oils that you likely have in your kitchen cabinet. Your grandmother cooked with them, and the American Heart Association has promoted them as “heart-healthy” for decades. Yet some experts are now saying that they are slowly poisoning an entire generation.

Practical tips for reducing your seed oil consumption: 

Today, I’m excited to share Part 2 of my conversation with Dr. Neil Nathan. 

In Part 1, we covered mold toxicity in depth, which set the stage for today's discussion. In this episode, we discuss Lyme disease, clarifying why it is challenging to diagnose and highlighting herbal protocols that can be helpful. Dr. Nathan also offers his recommendations for patients who have been struggling for years without finding a solution.

How to treat Lyme disease without worsening herxheimer reactions:

Have you ever experienced unexplained fatigue, brain fog, chronic pain, or mysterious symptoms no one can figure out? If so, today’s conversation may possibly change everything for you.

I am thrilled to have Dr. Neil Nathan join me for a two-part series. Today, in Part 1, we explore mold toxicity, clarify what it is, and explain why it is often overlooked, how to know if it’s affecting you, and most importantly, what you can do about it.

How to Effectively Address Mold Toxicity

I am excited to welcome Dr. Aaron Hartman once again today, as he truly exemplifies the notion that the best doctors are shaped by their personal struggles.

Dr. Hartman is a smart and insightful guest whose journey into functional medicine began at home rather than with a textbook. Today, he shares some of his story, and we discuss his latest book, Uncurable: From Hopeless Diagnosis to Defying All Odds, which chronicles the personal challenges his family faced and offers hope and guidance for anyone told there is nothing more that can be done.

How to...

Today, I’m excited to welcome my good friend, Dr. Allana Polo. She’s a licensed naturopathic physician from Canada and the author of The Hunger Code.

The Hunger Code is different. It’s not another diet, and it’s not a quick fix. It’s about understanding the real reasons we eat—whether that’s emotional triggers, hormone imbalances, or gut health issues.

In this episode, we break down the five types of unhealthy hunger. We discuss why so many women struggle with their weight in perimenopause and menopause, and look at what actually works.

...

Why does losing weight feel so much harder after 40?

If you found it easy to lose weight and build muscle in your 30s, but now those same strategies barely make an impact, you’re not imagining things. Your body is following a new set of rules.

In this episode, we break down what happens to your hormones, your metabolism, and your muscle mass as you age, and, more importantly, what you can do about it. We explore everything from GLP-1 medications and peptide therapies to creatine, protein targets, and why resistance training is non-negotiable for ma...

Today, we have a serious discussion that could determine whether you thrive or simply survive in your 70s, 80s, and beyond.

We’re talking about protein, and why it matters far more than most people realize. This discussion goes well beyond macros. Tune in to learn how the choices you make today will determine whether you become a vibrant 85-year-old who is still mountain hiking or someone who cannot even get out of a chair without help.  

How to preserve muscle while losing weight:

Would you believe that there’s a medication that can quiet the constant mental chatter around food for the first time in your adult life, but it could also cause you to lose muscle, age your face, and trap you in a cycle that’s hard to escape? Both of those are true.

When a drug can help someone lose 50 pounds and get off diabetes medication, that’s a miracle. But when that same drug leaves someone unable to eat, losing muscle, and facing a lifetime of injections just to maintain their weight—that’s a conversation we truly n...

I’m delighted to have Ryan Sternagel with me today for Part 2 of a two-part series.

Ryan is the father of a child who was diagnosed with neuroblastoma shortly before his first birthday. Their family navigated an incredibly challenging journey and is now committed to educating others to support the body’s natural healing processes. 

Today, in Part 2, we explore ways to increase positive emotions, the power of belief, positive intentions, forest bathing, and the interventions the Sternagles used to help their son. Ryan discusses the latest innovative treatments for cancer and shares his recommendations for a...

I’m excited to welcome Ryan Sternagel for a two-part series.

Ryan is the father of a child diagnosed with neuroblastoma shortly before his first birthday. Their family navigated an incredibly challenging journey and is now committed to educating others to support the body’s natural healing processes. Ryan hosted the Anti-Cancer Revolution, a movement that empowers individuals with integrative strategies to prevent and fight cancer by combining nutrition, lifestyle changes, and cutting-edge science, promoting a holistic, evidence-based approach to healing and wellness.

In Part 1 today, Ryan shares their family’s story, and we begin explor...

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.