First Nations leader and co-founder of the Iroquois League
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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 infertility diagnosis. I truly believe that something unexplained is simply something uninvestigated. In honour of Infertility Awareness Month, I'm sharing that presentation with you today. Whether you're in the thick of it yourself, supporting someone who is, or you simply want to understand the infertility experience better, this episode is for you. The products I used unknowingly, which poisoned my system with endocrine-disrupting chemicals: Hair straighteners Conventional beauty products Chemical chlorine-laced tampons Bath and Body Works fragranced lotions Plastic water bottles Bio: Stephanie Gray Stephanie Gray, DNP, MS, ARNP, AGNP-C, ABAAHP, FAARFM, is a functional medicine provider who helps men and women build sustainable, optimal health and longevity. A nurse practitioner since 2009, Dr. Gray completed her doctorate focusing on estrogen metabolism from the University of Iowa in 2011 and holds a Master's in Metabolic Nutritional Medicine from the University of South Florida's Medical School. Dr. Gray is one of the Midwest's most credentialed female healthcare providers. She completed an Advanced Fellowship in Anti-Aging, Regenerative, and Functional Medicine in 2013 and became Iowa's first BioTe certified provider—now the state's only platinum provider with over 10,000 pellet placements. She is also certified as a SIBO doctor-approved practitioner, mold-literate provider, and ReCODE 2.0 practitioner for cognitive decline prevention. An Amazon best-selling author, Dr. Gray wrote Your Longevity Blueprint and Your Fertility Blueprint, and hosts the Your Longevity Blueprint podcast. She co-founded Your Longevity Blueprint Nutraceuticals with her husband, Eric. After her own ten-year fertility journey, she now specializes in helping couples optimize reproductive health through functional medicine. Having lost her grandmother to vascular dementia, she is personally committed to helping families avoid cognitive decline. Dr. Gray founded the Integrative Health and Hormone Clinic in Hiawatha, Iowa. In this episode: I describe my 10-year journey of trying to conceive, including testing, treatments, IUIs, IVF, failed transfers, and my emotional struggle How, even as a nurse practitioner with a doctorate in functional medicine and over 15 years of clinical experience, I still struggled with infertility Why I believe unexplained infertility is simply uninvestigated infertility I outline six major factors that contributed to my infertility, explaining why they needed to be addressed together, not in isolation How the functional and integrative medicine approaches differ from those of conventional medicine I highlight the windows for egg and sperm development and explain how changes made during that time can improve egg and sperm quality The combination of conventional and functional medicine treatments I used, which ultimately led to the birth of my sons Links and Resources: Interested in purchasing Your Fertility Blueprint or watching the full book launch presentation? Visit: https://yourlongevityblueprint.com/yourfertilityblueprint/ Guest Social Media Links: @stephaniegraydnp Relative Links for This Show: https://yourlongevityblueprint.com/product/coq10-100-mg/ Use code ENERGY to get 10% off MITOCHONDRIAL COMPLEX 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
Word & Sermon Weekly – Second Sunday after Pentecost – June 7, 2026 Hosea 5:15—6:6 Romans 4:13–25 Matthew 9:9–13 Learn more about Zion Lutheran Church and the Christian faith, by subscribing to this podcast, and joining us next Sunday by visiting www.zionhiawatha.org
Word & Sermon Weekly – The Holy Trinity – May 31, 2026 Genesis 1:1—2:4a Acts 2:14a, 22–36 Matthew 28:16–20 Learn more about Zion Lutheran Church and the Christian faith, by subscribing to this podcast, and joining us next Sunday by visiting www.zionhiawatha.org
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 our clinic. In Part 2, Jason Carpenter, a TED device expert from Alma Lasers with over 25 years of experience in the aesthetic industry, joins me to explore the science and clinical data, highlight who would be a good candidate, and explain the results you can expect. So, if you or someone you know is experiencing thinning hair, this series will offer you hope by providing clear answers and offering practical direction. How to identify the root causes of hair loss Get comprehensively tested instead of guessing what's driving the hair loss Check your thyroid function with a full panel, not just basic markers Measure your iron stores (ferritin), not just standard iron levels Assess any nutrient deficiencies linked to hair growth Screen for hidden contributors like gut issues or toxic exposures Bio: Stephanie Gray Stephanie Gray, DNP, MS, ARNP, AGNP-C, ABAAHP, FAARFM, is a functional medicine provider who helps men and women build sustainable, optimal health and longevity. A nurse practitioner since 2009, Dr. Gray completed her doctorate focusing on estrogen metabolism from the University of Iowa in 2011 and holds a Master's in Metabolic Nutritional Medicine from the University of South Florida's Medical School. Dr. Gray is one of the Midwest's most credentialed female healthcare providers. She completed an Advanced Fellowship in Anti-Aging, Regenerative, and Functional Medicine in 2013 and became Iowa's first BioTe certified provider—now the state's only platinum provider with over 10,000 pellet placements. She is also certified as a SIBO doctor-approved practitioner, mold-literate provider, and ReCODE 2.0 practitioner for cognitive decline prevention. An Amazon best-selling author, Dr. Gray wrote Your Longevity Blueprint and Your Fertility Blueprint, and hosts the Your Longevity Blueprint podcast. She co-founded Your Longevity Blueprint Nutraceuticals with her husband, Eric. After her own ten-year fertility journey, she now specializes in helping couples optimize reproductive health through functional medicine. Having lost her grandmother to vascular dementia, she is personally committed to helping families avoid cognitive decline. Dr. Gray founded the Integrative Health and Hormone Clinic in Hiawatha, Iowa. In this episode: The nutrient deficiencies that often tend to drive hair loss How hormone imbalances can directly affect hair growth cycles How poor gut health can block nutrient absorption and cause hair loss Why elevated cortisol due to chronic stress can keep your hair stuck in the shedding phase Often-overlooked toxic exposures that could contribute to hair loss How rapid weight loss or inadequate nutrition can trigger hair shedding The importance of testing to identify the root causes of hair loss What a personalized treatment plan, tailored to your individual needs, would look like Links and Resources: Guest Social Media Links: @stephaniegraydnp Relative Links for This Show: Your Longevity Blueprint Omega 3s – 60 capsules Integrative Health and Hormone Clinic (IHH Clinic)
Word & Sermon Weekly – The Day of Pentecost – May 24, 2026 Numbers 11:24–30 Acts 2:1–21 John 7:37–39 Learn more about Zion Lutheran Church and the Christian faith, by subscribing to this podcast, and joining us next Sunday by visiting www.zionhiawatha.org
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 Muscle cramps, headaches, anxiety, and trouble sleeping could all be linked to low magnesium Constipation and restless legs often improve when magnesium levels are supported Chronic stress could increase your body's magnesium needs Loose stools can be a sign that your magnesium dose is too high You can take different forms of magnesium for sleep, anxiety, or muscle support Bio: Stephanie Gray Stephanie Gray, DNP, MS, ARNP, AGNP-C, ABAAHP, FAARFM, is a functional medicine provider who helps men and women build sustainable, optimal health and longevity. A nurse practitioner since 2009, Dr. Gray completed her doctorate focusing on estrogen metabolism from the University of Iowa in 2011 and holds a Master's in Metabolic Nutritional Medicine from the University of South Florida's Medical School. Dr. Gray is one of the Midwest's most credentialed female healthcare providers. She completed an Advanced Fellowship in Anti-Aging, Regenerative, and Functional Medicine in 2013 and became Iowa's first BioTe certified provider—now the state's only platinum provider with over 10,000 pellet placements. She is also certified as a SIBO doctor-approved practitioner, mold-literate provider, and ReCODE 2.0 practitioner for cognitive decline prevention. An Amazon best-selling author, Dr. Gray wrote Your Longevity Blueprint and Your Fertility Blueprint, and hosts the Your Longevity Blueprint podcast. She co-founded Your Longevity Blueprint Nutraceuticals with her husband, Eric. After her own ten-year fertility journey, she now specializes in helping couples optimize reproductive health through functional medicine. Having lost her grandmother to vascular dementia, she is personally committed to helping families avoid cognitive decline. Dr. Gray founded the Integrative Health and Hormone Clinic in Hiawatha, Iowa. In this episode: Why many women remain nutrient-deficient even when eating a healthy diet How commonly used medications can reduce nutrient levels over time How stress, alcohol, caffeine, smoking, and intense exercise can accelerate nutrient depletion faster than your diet can replace them How food sensitivities, leaky gut, or issues such as SIBO can interfere with how well nutrients are absorbed Why lab work is essential for targeted and effective supplementation Signs that could indicate low ferritin levels The benefits of protein, creatine, and essential amino acids for women in perimenopause and menopause Links and Resources: Your Longevity Blueprint Supplements: D3 5000 – 120 capsules D3 5000 + K2 – 60 capsules Magnesium Chelate – 120 capsules Neuro Support Magnesium Omega 3s – 60 capsules CoQ10 300 – 60 capsules Guest Social Media Links: @stephaniegraydnp Relative Links for This Show: Use code ENERGY to get 10% off MITOCHONDRIAL COMPLEX 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
Word & Sermon Weekly – Seventh Sunday of Easter – May 17, 2026 Acts 1:12–26 1 Peter 4:12–19; 5:6–11 John 17:1–11 Learn more about Zion Lutheran Church and the Christian faith, by subscribing to this podcast, and joining us next Sunday by visiting www.zionhiawatha.org
Word & Sermon Weekly – The Ascension of Our Lord – May 14, 2026 Acts 1:1–11 Ephesians 1:15–23 Luke 24:44–53 Learn more about Zion Lutheran Church and the Christian faith, by subscribing to this podcast, and joining us next Sunday by visiting www.zionhiawatha.org
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”: Add more colorful foods to the meals you already enjoy Use simple add-ins that don't noticeably change the taste (e.g., spinach in smoothies) Aim to include all five color groups across your day, but not necessarily in every meal Keep frozen fruits and vegetables on hand as a backup option Bio: Stephanie Gray Stephanie Gray, DNP, MS, ARNP, AGNP-C, ABAAHP, FAARFM, is a functional medicine provider who helps men and women build sustainable, optimal health and longevity. A nurse practitioner since 2009, Dr. Gray completed her doctorate focusing on estrogen metabolism from the University of Iowa in 2011 and holds a Master's in Metabolic Nutritional Medicine from the University of South Florida's Medical School. Dr. Gray is one of the Midwest's most credentialed female healthcare providers. She completed an Advanced Fellowship in Anti-Aging, Regenerative, and Functional Medicine in 2013 and became Iowa's first BioTe certified provider—now the state's only platinum provider with over 10,000 pellet placements. She is also certified as a SIBO doctor-approved practitioner, mold-literate provider, and ReCODE 2.0 practitioner for cognitive decline prevention. An Amazon best-selling author, Dr. Gray wrote Your Longevity Blueprint and Your Fertility Blueprint, and hosts the Your Longevity Blueprint podcast. She co-founded Your Longevity Blueprint Nutraceuticals with her husband, Eric. After her own ten-year fertility journey, she now specializes in helping couples optimize reproductive health through functional medicine. Having lost her grandmother to vascular dementia, she is personally committed to helping families avoid cognitive decline. Dr. Gray founded the Integrative Health and Hormone Clinic in Hiawatha, Iowa. In this episode: The role of each food color in supporting different systems in the body How different colored foods work together to create a symphony of healing effects How deeper color intensity reflects higher concentrations of beneficial compounds Consuming foods for detoxification The foods that support brain health and cognitive function The role of white foods (Not refined foods like bread and pasta!) The Rainbow Week challenge and how to apply it Common barriers to eating more vegetables and how to approach them Practical strategies to make rainbow eating easier Links and Resources: Guest Social Media Links: @stephaniegraydnp Relative Links for This Show: Use code “DRGRAY” for 10% off Danger Coffee Use code ENERGY to get 10% off MITOCHONDRIAL COMPLEX https://yourlongevityblueprint.com/product/coq10-100-mg/ 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
Word & Sermon Weekly – Sixth Sunday of Easter – May 10, 2026 Acts 17:16–31 1 Peter 3:13–22 John 14:15–21 Learn more about Zion Lutheran Church and the Christian faith, by subscribing to this podcast, and joining us next Sunday by visiting www.zionhiawatha.org
Word & Sermon Weekly – Fifth Sunday of Easter Confirmation Sunday – May 3, 2026 Acts 6:1–9; 7:2a, 51–60 1 Peter 2:2–10 John 14:1–14 Learn more about Zion Lutheran Church and the Christian faith, by subscribing to this podcast, and joining us next Sunday by visiting www.zionhiawatha.org
Word & Sermon Weekly – Fourth Sunday of Easter – April 26, 2026 Acts 2:42–47 1 Peter 2:19–25 John 10:1–10 Learn more about Zion Lutheran Church and the Christian faith, by subscribing to this podcast, and joining us next Sunday by visiting www.zionhiawatha.org
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 Focus on consistency over quick wins as results build gradually with repeated sessions Choose clinically validated devices rather than low-powered consumer versions Expose as much skin as possible to allow the light to reach the targeted tissues Use proper eye protection for every session Be upfront about your current medications and health history to allow proper screening Bio: Stephanie Gray Stephanie Gray, DNP, MS, ARNP, AGNP-C, ABAAHP, FAARFM, is a functional medicine provider who helps men and women build sustainable, optimal health and longevity. A nurse practitioner since 2009, Dr. Gray completed her doctorate focusing on estrogen metabolism from the University of Iowa in 2011 and holds a Master's in Metabolic Nutritional Medicine from the University of South Florida's Medical School. Dr. Gray is one of the Midwest's most credentialed female healthcare providers. She completed an Advanced Fellowship in Anti-Aging, Regenerative, and Functional Medicine in 2013 and became Iowa's first BioTe certified provider—now the state's only platinum provider with over 10,000 pellet placements. She is also certified as a SIBO doctor-approved practitioner, mold-literate provider, and ReCODE 2.0 practitioner for cognitive decline prevention. An Amazon best-selling author, Dr. Gray wrote Your Longevity Blueprint and Your Fertility Blueprint, and hosts the Your Longevity Blueprint podcast. She co-founded Your Longevity Blueprint Nutraceuticals with her husband, Eric. After her own ten-year fertility journey, she now specializes in helping couples optimize reproductive health through functional medicine. Having lost her grandmother to vascular dementia, she is personally committed to helping families avoid cognitive decline. Dr. Gray founded the Integrative Health and Hormone Clinic in Hiawatha, Iowa. In this episode: What photobiomodulation (the clinical term for red light therapy) actually means and how it influences biological processes How red light therapy targets the mitochondria to boost ATP production and cellular energy What a recent study suggests about the impact photobiomodulation has on cells under metabolic stress How a 2025 consensus review of over 20 specialists confirmed the safety of photobiomodulation for adults The enormous difference between high-end red light therapy equipment and inexpensive consumer products- and why that matters The certification and manufacturing details of our clinic's red light therapy device, and how most consumer products fail to meet the same standards An overview of what happens when you come in for a red light therapy session at our clinic Who should be cautious about red light therapy, and who should avoid it entirely Links and Resources: Guest Social Media Links: @stephaniegraydnp Relative Links for This Show: Your Longevity Blueprint Adrenal Calm – 60 capsules Use code BRAINMAG to get 10% off Neuro Magnesium Support 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
Word & Sermon Weekly – Third Sunday of Easter – April 19, 2026 Acts 2:14a, 36–41 1 Peter 1:17–25 Luke 24:13–35 Learn more about Zion Lutheran Church and the Christian faith, by subscribing to this podcast, and joining us next Sunday by visiting www.zionhiawatha.org
Word & Sermon Weekly – Second Sunday of Easter – April 12, 2026 Acts 5:29–42 1 Peter 1:3–9 John 20:19–31 Learn more about Zion Lutheran Church and the Christian faith, by subscribing to this podcast, and joining us next Sunday by visiting www.zionhiawatha.org
Word & Sermon Weekly – Easter Sunday The Resurrection of Our Lord – April 5, 2026 Acts 10:34–43 Colossians 3:1–4 Matthew 28:1–10 Learn more about Zion Lutheran Church and the Christian faith, by subscribing to this podcast, and joining us next Sunday by visiting www.zionhiawatha.org
Word & Sermon Weekly – Good Friday Tenebrae Service – April 3, 2026 John 18:1–11 John 18:12-27 John 18:28-40 John 19:1–16a John 19:16b–24 John 19:25–30 John 19:31–42 Isaiah 52:13—53:12 Learn more about Zion Lutheran Church and the Christian faith, by subscribing to this podcast, and joining us next Sunday by visiting www.zionhiawatha.org
Word & Sermon Weekly – Maundy Thursday – April 2, 2026 Exodus 24:3–11 Hebrews 9:11–22 Matthew 26:17–30 Learn more about Zion Lutheran Church and the Christian faith, by subscribing to this podcast, and joining us next Sunday by visiting www.zionhiawatha.org
Samuel Coleridge-Taylor componeerde op zijn 22e de cantate Hiawatha's Wedding Feast, genoeg om hem in één klap wereldberoemd te maken. Al hield hij er ook een financiële kater aan over. Dat zou je niet zeggen want met deze muziek arriveer je op een bont trouwfeest. Alle toeters en bellen, lange speeches en wegpinkende traantjes incluis. Clara en Sander moeten het natuurlijk ook over de hoofdzaken in het leven hebben: de perfecte roze trouwjurk en hoe je ochtendadem naar bloemen laten ruiken.
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: Replace your cooking oil with a more stable alternative Check the labels on everyday foods for seed oils Cut back on processed foods Be mindful when eating out Don't aim for perfection—focus on reducing the main sources first Bio: Stephanie Gray Stephanie Gray, DNP, MS, ARNP, AGNP-C, ABAAHP, FAARFM, is a functional medicine provider who helps men and women build sustainable, optimal health and longevity. A nurse practitioner since 2009, Dr. Gray completed her doctorate focusing on estrogen metabolism from the University of Iowa in 2011 and holds a Master's in Metabolic Nutritional Medicine from the University of South Florida's Medical School. Dr. Gray is one of the Midwest's most credentialed female healthcare providers. She completed an Advanced Fellowship in Anti-Aging, Regenerative, and Functional Medicine in 2013 and became Iowa's first BioTe certified provider—now the state's only platinum provider with over 10,000 pellet placements. She is also certified as a SIBO doctor-approved practitioner, mold-literate provider, and ReCODE 2.0 practitioner for cognitive decline prevention. An Amazon best-selling author, Dr. Gray wrote Your Longevity Blueprint and Your Fertility Blueprint, and hosts the Your Longevity Blueprint podcast. She co-founded Your Longevity Blueprint Nutraceuticals with her husband, Eric. After her own ten-year fertility journey, she now specializes in helping couples optimize reproductive health through functional medicine. Having lost her grandmother to vascular dementia, she is personally committed to helping families avoid cognitive decline. Dr. Gray founded the Integrative Health and Hormone Clinic in Hiawatha, Iowa. In this episode: How avoiding seed oils may reduce inflammation in the body How seed oils became mainstream, and how they are processed The potential health implications of high Omega-6 consumption The difference between cold-pressed, unrefined oils and highly processed oils Why seed oils have become increasingly controversial among some health experts The difference between traditional fat extraction methods and industrial seed oil processing Better oil choices for cooking and salads The complex correlation between seed oil consumption and chronic diseases Links and Resources: @stephaniegraydnp Relative Links for This Show: Your Longevity Blueprint Omega 3s – 60 capsules Integrative Health and Hormone Clinic (IHH Clinic)
Word & Sermon Weekly – Palm Sunday – March 29, 2026 Deuteronomy 32:36–39 Philippians 2:5–11 John 12:12–19 Learn more about Zion Lutheran Church and the Christian faith, by subscribing to this podcast, and joining us next Sunday by visiting www.zionhiawatha.org
Word & Sermon Weekly – Lenten Mid-Week 5 – March 25, 2026 Hebrews 2:31–9:1 Mark 8:1–13 Learn more about Zion Lutheran Church and the Christian faith, by subscribing to this podcast, and joining us next Sunday by visiting www.zionhiawatha.org
Word & Sermon Weekly – Fifth Sunday in Lent – March 22, 2026 Ezekiel 37:1–14 Romans 8:1–11 John 11:17–27, 38–53 Learn more about Zion Lutheran Church and the Christian faith, by subscribing to this podcast, and joining us next Sunday by visiting www.zionhiawatha.org
Word & Sermon Weekly – Lenten Mid-Week 4 – March 18, 2026 Romans 8:9–11 Mark 5:1–13 Learn more about Zion Lutheran Church and the Christian faith, by subscribing to this podcast, and joining us next Sunday by visiting www.zionhiawatha.org
Word & Sermon Weekly – Fourth Sunday in Lent – March 15, 2026 Isaiah 42:14–21 Ephesians 5:8–14 John 9:1–7, 13–17, 34–39 Learn more about Zion Lutheran Church and the Christian faith, by subscribing to this podcast, and joining us next Sunday by visiting www.zionhiawatha.org
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 maintaining weight loss. Whether you're just starting your weight loss journey or you've hit a frustrating plateau, this episode will help you understand what's happening in your body and what to do next. How to Maintain Muscle Mass While Losing Weight Do resistance training 2–3 times per week Eat about 100 grams of protein per day Take 3–5 grams of creatine daily Ensure you are properly hydrated- aim for 100 ounces per day Use peptides Consider targeted therapies Track your body composition instead of using the scale Bio: Stephanie Gray Stephanie Gray, DNP, MS, ARNP, AGNP-C, ABAAHP, FAARFM, is a functional medicine provider who helps men and women build sustainable, optimal health and longevity. A nurse practitioner since 2009, Dr. Gray completed her doctorate focusing on estrogen metabolism from the University of Iowa in 2011 and holds a Master's in Metabolic Nutritional Medicine from the University of South Florida's Medical School. Dr. Gray is one of the Midwest's most credentialed female healthcare providers. She completed an Advanced Fellowship in Anti-Aging, Regenerative, and Functional Medicine in 2013 and became Iowa's first BioTe certified provider—now the state's only platinum provider with over 10,000 pellet placements. She is also certified as a SIBO doctor-approved practitioner, mold-literate provider, and ReCODE 2.0 practitioner for cognitive decline prevention. An Amazon best-selling author, Dr. Gray wrote Your Longevity Blueprint and Your Fertility Blueprint, and hosts the Your Longevity Blueprint podcast. She co-founded Your Longevity Blueprint Nutraceuticals with her husband, Eric. After her own ten-year fertility journey, she now specializes in helping couples optimize reproductive health through functional medicine. Having lost her grandmother to vascular dementia, she is personally committed to helping families avoid cognitive decline. Dr. Gray founded the Integrative Health and Hormone Clinic in Hiawatha, Iowa. In this episode: Why your weight loss strategy will need to change in your forties Why optimizing your hormones should be foundational to your weight loss strategy How resistance training helps to preserve your muscle mass when you're taking GLP-1s The benefits of creatine and peptides for women over 40 How the Emsculpt Neo can help with fat reduction The value of tracking your protein intake Why proper hydration is crucial for your muscles, metabolism, and regulating stress Links and Resources: Guest Social Media Links: @stephaniegraydnp Relative Links for This Show: Use Code FIBER to get 10% off GLP-1 Fiber Use code CREATINE to get 10% off Creatine Use code Drgray20 to get 20% off Perfect Aminos 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
Jason has a new proposal for the supposed revamping I-94, specifically along the Hiawatha area as MNDoT is looking into a few different options but Jason has his pitch for what he thinks needs to be done!
Jason begins the second hour talking I-94 as MNDoT is eyeing a few different ways to revamp the stretch near Hiawatha, we chat with Royce Lewis about his offseason, what he added to his routine this offseason and look ahead to another season for him and then the CEO of the Minneapolis Downtown Council, Adam Duininck joins to talk about some of the things discussed at their annual meeting, where Minneapolis downtown area is today as far as safety and workplace environment and also the hotel situation that made buzz this week! Then Jason pays tribute to Diane's Place who was nominated with a special award LIVE on Good Morning America!
I sing the Song of Hiawatha,Brave of heart and strong of arm.Daughter's son of old Nokomis,Fathered by the harsh West Wind.With its regular, beating rhythm, the Song of Hiawatha has often been parodied, but in truth, it is a powerful, emotional epic; a hero's life, his loves and suffering. The legends and traditions of the North American Indian swirl together through the tale like a mountain stream, tumbling white over the rocks, and caressing the mossy tree roots.Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy
I sing the Song of Hiawatha,Brave of heart and strong of arm.Daughter's son of old Nokomis,Fathered by the harsh West Wind.With its regular, beating rhythm, the Song of Hiawatha has often been parodied, but in truth, it is a powerful, emotional epic; a hero's life, his loves and suffering. The legends and traditions of the North American Indian swirl together through the tale like a mountain stream, tumbling white over the rocks, and caressing the mossy tree roots.Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy
I sing the Song of Hiawatha,Brave of heart and strong of arm.Daughter's son of old Nokomis,Fathered by the harsh West Wind.With its regular, beating rhythm, the Song of Hiawatha has often been parodied, but in truth, it is a powerful, emotional epic; a hero's life, his loves and suffering. The legends and traditions of the North American Indian swirl together through the tale like a mountain stream, tumbling white over the rocks, and caressing the mossy tree roots.Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy
I sing the Song of Hiawatha,Brave of heart and strong of arm.Daughter's son of old Nokomis,Fathered by the harsh West Wind.With its regular, beating rhythm, the Song of Hiawatha has often been parodied, but in truth, it is a powerful, emotional epic; a hero's life, his loves and suffering. The legends and traditions of the North American Indian swirl together through the tale like a mountain stream, tumbling white over the rocks, and caressing the mossy tree roots.Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy
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: Prioritize protein before any other food at each meal Choose dense protein sources when your appetite is suppressed Distribute protein evenly across the day rather than consuming it all in one sitting Do resistance training regularly Plan your protein options in advance to avoid accidental under-eating Bio: Stephanie Gray Stephanie Gray, DNP, MS, ARNP, AGNP-C, ABAAHP, FAARFM, is a functional medicine provider who helps men and women build sustainable, optimal health and longevity. A nurse practitioner since 2009, Dr. Gray completed her doctorate focusing on estrogen metabolism from the University of Iowa in 2011 and holds a Master's in Metabolic Nutritional Medicine from the University of South Florida's Medical School. Dr. Gray is one of the Midwest's most credentialed female healthcare providers. She completed an Advanced Fellowship in Anti-Aging, Regenerative, and Functional Medicine in 2013 and became Iowa's first BioTe certified provider—now the state's only platinum provider with over 10,000 pellet placements. She is also certified as a SIBO doctor-approved practitioner, mold-literate provider, and ReCODE 2.0 practitioner for cognitive decline prevention. An Amazon best-selling author, Dr. Gray wrote Your Longevity Blueprint and Your Fertility Blueprint, and hosts the Your Longevity Blueprint podcast. She co-founded Your Longevity Blueprint Nutraceuticals with her husband, Eric. After her own ten-year fertility journey, she now specializes in helping couples optimize reproductive health through functional medicine. Having lost her grandmother to vascular dementia, she is personally committed to helping families avoid cognitive decline. Dr. Gray founded the Integrative Health and Hormone Clinic in Hiawatha, Iowa. In this episode: How muscle loss quietly accelerates long before most people notice Why protein is more than just a macronutrient How GLP-1 medications can unintentionally accelerate muscle loss Why losing weight does not always mean better health How muscle functions as a metabolic and immune reserve Why current protein recommendations are far too low for aging adults Why protein timing matters as much as the total daily intake Links and Resources: Guest Social Media Links: @stephaniegraydnp Relative Links for This Show: Your Longevity Blueprint 5HTP – 90 capsules Use Code FIBER to get 10% off GLP-1 Fiber 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
Guest: Hilary Hershner, Corridor Metropolitan Planning Organization The Corridor Metropolitan Planning Organization (MPO) comprises elected officials and appointed representatives of Cedar Rapids, Linn County, Marion, Hiawatha, Robins, Ely, Fairfax, and Palo. The MPO is tasked with reviewing and approving transportation investments in the Cedar Rapids metropolitan area. Presently, the MPO has about $19 million dollars ... Read more
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 need to have. So, today we're taking a deep dive into GLP-1s—Ozempic, Wegovy, Mounjaro, and what's coming next. How to preserve muscle when taking GLP-1 medications Consume 1.2–1.6 g of protein per kilogram of body weight daily, spread across meals Try to eat something containing 25–30 grams of protein within about two hours after doing a strength workout Consume easily digestible protein sources when your appetite is low (shakes, yogurt, collagen, or bone broth) Commit to doing resistance training at least two to three times a week Monitor your body composition for any early signs of muscle loss Bio: Stephanie Gray Stephanie Gray, DNP, MS, ARNP, AGNP-C, ABAAHP, FAARFM, is a functional medicine provider helping men and women build sustainable, optimal health and longevity. A nurse practitioner since 2009, Dr. Gray completed her doctorate focusing on estrogen metabolism from the University of Iowa in 2011 and holds a Master's in Metabolic Nutritional Medicine from the University of South Florida's Medical School. Dr. Gray is one of the Midwest's most credentialed female healthcare providers. She completed an Advanced Fellowship in Anti-Aging, Regenerative, and Functional Medicine in 2013 and became Iowa's first BioTe certified provider—now the state's only platinum provider with over 10,000 pellet placements. She is also certified as a SIBO doctor-approved practitioner, mold-literate provider, and ReCODE 2.0 practitioner for cognitive decline prevention. An Amazon best-selling author, Dr. Gray wrote Your Longevity Blueprint and Your Fertility Blueprint, and hosts the Your Longevity Blueprint podcast. She co-founded Your Longevity Blueprint Nutraceuticals with her husband, Eric. After her own ten-year fertility journey, she now specializes in helping couples optimize reproductive health through functional medicine. Having lost her grandmother to vascular dementia, she is personally committed to helping families avoid cognitive decline. Dr. Gray founded the Integrative Health and Hormone Clinic in Hiawatha, Iowa. In this episode: How muscle preservation becomes non-negotiable when your appetite is suppressed Why protein timing matters more than total calories when on GLP-1 medications The importance of resistance training when taking GLP-1s The value of in-body scans for catching any muscle loss that may be occurring early on Why tapering off GLP-1 medications starts on day one, not at the finish line How natural GLP-1 stimulation can support or extend the effects of GLP-1 medications Why body composition, not weight loss, determines long-term outcomes when taking GLP-1s How the next generation of GLP-1 agonist drugs could improve our longevity Links and Resources: Relative Links for This Show: Use CODE BERBERINE to get 10% off Berberine Use Code FIBER to get 10% off GLP-1 Fiber 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
Join us as we take a look at three more Looney Tunes shorts that have not aged well! Marc covers the Academy Award Nominated (but lost...much to the chagrin of Bob Clampett) with 'Hiawatha's Rabbit Hunt' Jordan finds the other Playboy Penguin/Bugs Bunny team-up with a not aged well nemesis with 'Frigid Hare' And we both look at....just....a perfect amalgamation of everthing we don't like about Robert McKimson with 'China Jones'Links:Jonathan's GoFundMeSupport us on PatreonFollow us on TwitterFollow us on BlueskyFollow us on Instagram
I am excited to have Ashley Grabe joining me today for Part 2 of a two-part series, where she asks me about my new book, Your Fertility Blueprint: Renovating Your Reproductive Health, which will launch on Tuesday, November 25th. This is not just another fertility book. It's a groundbreaking guide that bridges the gap between functional and conventional medicine, written by someone who has lived the journey firsthand, both as a practitioner and a patient. Infertility can be a difficult topic to discuss, which is why this book truly matters. Whether you are just starting to plan a family or have been on this path for some time, it offers hope, validation, faith, and practical insights you will not find anywhere else. Tips for Improving Fertility Reduce inflammation by cutting out seed oils and processed foods Monitor thyroid, progesterone, cervical mucus, and sperm DNA quality Address any past traumas Combine functional medicine with conventional fertility treatments Maintain hope, trust the timing, and use setbacks to guide your next steps Bio: Stephanie Gray Stephanie Gray, DNP, MS, ARNP, AGNP- C, ABAAHP, FAARFM, is a functional medicine provider who helps men and women build sustainable and optimal health and longevity so that they can focus on what matters most to them! She has been working as a nurse practitioner since 2009. Dr. Gray completed her doctorate, focusing on estrogen metabolism, from the University of Iowa in 2011. Additionally, she has a Master's in Metabolic Nutritional Medicine from the University of South Florida's Medical School. Her expertise lies within integrative, anti-aging, and functional medicine. Dr. Gray is arguably one of the Midwest's most credentialed female healthcare providers, combining many certifications and trainings. In 2013, she completed an Advanced fellowship in Anti-Aging Regenerative, and Functional Medicine and became the first BioTe-certified provider in Iowa to administer hormone pellets. She is one of Dr. Nirala Jacobi's SIBO doctor-approved practitioners and is also one of Dr. Jill Crista's certified mold-literate providers. She has appeared on numerous podcasts, summits, and TV interviews and is a contributor to various health publications. She is the initial author of the FNP Mastery App and an Amazon best-selling author of her first book, Your Longevity Blueprint, and author of her second book, Your Fertility Blueprint. Dr. Gray is the host of the Your Longevity Blueprint podcast and co-founder of Your Longevity Blueprint Nutraceuticals with her husband, Eric. After her own ten-year fertility journey, she now also specializes in helping couples optimize their reproductive health through functional medicine approaches. They enjoy spending time outdoors with their sons. They founded the Integrative Health and Hormone Clinic in Hiawatha, Iowa. In this episode: How seed oils can silently harm egg and sperm quality How chronic stress and high cortisol can impair your ability to conceive The value of optimizing egg, sperm, gut, and vaginal health How unresolved trauma or emotional blocks can interfere with fertility The benefits of having faith, hope, and a support system for your fertility journey How combining functional medicine with conventional treatments can enhance your fertility How persistence, intuition, and trust in your body's signals can guide you when medical interventions fall short Links and Resources: Relative Links for This Show: https://yourlongevityblueprint.com/product/coq10-100-mg/ Use Code FIBER to get 10% off GLP-1 Fiber 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
Iowa Business Report Wednesday EditionNov. 12, 2025 Christopher Hale, founder of Smartphones Plus in Hiawatha, recently named to the Inc. 5000 list of fastest-growing American businesses.
I am excited to have Ashley Grabe joining me today for Part 1 of a two-part series, where she asks me about my new book, Your Fertility Blueprint: Renovating Your Reproductive Health, which will launch on Tuesday, November 25th. This is not just another fertility book. It's a groundbreaking guide that bridges the gap between functional and conventional medicine, written by someone who has lived the journey firsthand, both as a practitioner and a patient. Infertility can be a difficult topic to discuss, which is why this book truly matters. Whether you are just starting to plan a family or have been on this path for some time, it offers hope, validation, faith, and practical insights you will not find anywhere else. How to Optimize Your Fertility Take care of your reproductive health long before trying to conceive Trust your instincts and advocate for yourself if something seems wrong Lower inflammation levels by focusing on gut health and hormonal balance Boost antioxidant levels to strengthen egg and sperm quality Reduce toxins by avoiding plastics, chemicals, and EMF exposure Bio: Stephanie Gray Stephanie Gray, DNP, MS, ARNP, AGNP-C, ABAAHP, FAARFM, is a functional medicine provider who helps men and women build sustainable and optimal health and longevity so that they can focus on what matters most to them! Specifically, she helps women in midlife who feel like their bodies have betrayed them step back into their bodies by restoring optimal hormone levels so they can … regain their sleep, figure, mood, and feel amazing once again. She is known for keeping hormone replacement therapy sexy, safe, and effective. She is the Amazon best-selling author of her book Your Longevity Blueprint, host of the Your Longevity Blueprint podcast, and co-founder of Your Longevity Blueprint Nutraceuticals, with her husband, Eric. They enjoy spending time outside with their sons, William and Michael. They founded the Integrative Health and Hormone Clinic in Hiawatha, Iowa. In this episode: What I did to give my body the best chance of conceiving How my intuition and persistence helped me uncover my hidden health issues Why you need to pay attention to and act on your body's signals How I advocated for myself when conventional testing missed the root cause of my infertility How I reduced inflammation in my body by improving gut health and balancing my hormones The benefits of antioxidants for supporting egg and sperm quality The importance of reducing your exposure to toxins, plastics, and EMFs when trying to conceive Links and Resources: Relative Links for This Show: Use code CREATINE to get 10% off Creatine Your Longevity Blueprint Omega 3s – 60 capsules Your Longevity Blueprint: Methyl B Complex – 60 capsules Use Code: IHHC for 10% off or use https://go.shopc60.com/IHHC/ 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
Polo grabbed momentum early, then Hiawatha fought back. But the Marcos had the answers in the second half and went on to defeat the Hawks 36-14 in their Illinois 8-Man Football Association first-round playoff game Saturday in Polo.Become a supporter of this podcast: https://www.spreaker.com/podcast/friday-night-drive--3534096/support.
Sycamore starts the postseason with a trip to Cary-Grove, Kaneland hosts Lakes, and Hiawatha will face Polo for the second time in three weeks. We break down each game.Become a supporter of this podcast: https://www.spreaker.com/podcast/friday-night-drive--3534096/support.
In the playoff brackets released by the IHSA Saturday night, No. 7 Kaneland will host No. 10 Lakes and No. 11 Sycamore will head to No. 6 Cary-Grove in the Class 5A bracket. Hiawatha will head to Polo in the eight-man playoffs.Become a supporter of this podcast: https://www.spreaker.com/podcast/friday-night-drive--3534096/support.
Noah McKitrrick's field completed a wild fourth-quarter comeback for Kaneland against La Salle-Peru, Genoa-Kingston rolled past Rock Falls, while Sycamore, DeKalb and Hiawatha lost. We look back at Week 8.Become a supporter of this podcast: https://www.spreaker.com/podcast/friday-night-drive--3534096/support.
Jaiden Lee had four touchdowns as Genoa-Kingston blew out Rock Falls, and Hiawatha fell to PoloBecome a supporter of this podcast: https://www.spreaker.com/podcast/friday-night-drive--3534096/support.
Davon Grant set his second DeKalb receiving record in as many weeks, Sycamore held off La Salle-Peru, Hiawatha picked up win No. 5 and more in our Week 7 rewind.Become a supporter of this podcast: https://www.spreaker.com/podcast/friday-night-drive--3534096/support.
All three phases kicked into gear in the second quarter as Hiawatha blocked a punt, recovered a fumble and scored on every full possession in the quarter to pull away to a 54-6 win over Rockford Christian Life on Saturday.Become a supporter of this podcast: https://www.spreaker.com/podcast/friday-night-drive--3534096/support.
All three phases kicked into gear in the second quarter as Hiawatha blocked a punt, recovered a fumble and scored on every full possession in the quarter to pull away to a 54-6 win over Rockford Christian Life on Saturday.Become a supporter of this podcast: https://www.spreaker.com/podcast/friday-night-drive--3534096/support.
Today, I shatter some myths, share some breakthrough research, and dive into how hormone optimization could be the missing piece in your health and longevity puzzle. Tune in for some life-changing insights. Key things to know when using HRT: Start bioidentical hormones within 10 years of menopause for the best results Choose safer delivery methods (not oral) to reduce risks When and how you take hormones is more important than the hormones you take Bio: Stephanie Gray Stephanie Gray, DNP, MS, ARNP, AGNP-C, ABAAHP, FAARFM, is a functional medicine provider who helps men and women build sustainable and optimal health and longevity so that they can focus on what matters most to them! Specifically, she helps women in midlife who feel like their bodies have betrayed them step back into their bodies by restoring optimal hormone levels so they can … regain their sleep, figure, mood, and feel amazing once again. She is known for keeping hormone replacement therapy sexy, safe, and effective. She is the Amazon best-selling author of her book Your Longevity Blueprint, host of the Your Longevity Blueprint podcast, and co-founder of Your Longevity Blueprint Nutraceuticals, with her husband, Eric. They enjoy spending time outside with their sons, William and Michael. They founded the Integrative Health and Hormone Clinic in Hiawatha, Iowa. In this episode: How HRT relieves symptoms faster than any other treatment in my clinical practice. How the Women's Health Initiative study misled patients despite its flaws How bioidentical hormones differ from synthetics The best time to start HRT The benefits of well-administered HRT The value of testosterone for women Why the delivery method matters How proper nutrition, gut health, and detoxing can enhance the safety and effectiveness of HRT Links and Resources: Relative Links for This Show: Your Longevity Blueprint DIM – 60 capsules Your Longevity Blueprint Methyl B Complex – 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
Kaneland and Rochelle prepare to honor Dylan Manning before their meeting Friday, and Sycamore faces La Salle-Peru in a must-win game for the Spartans. Plus we look at DeKalb, Hiawatha and Genoa-Kingston in our preview capsules.Become a supporter of this podcast: https://www.spreaker.com/podcast/friday-night-drive--3534096/support.
Sycamore and Kaneland clash in a big Interstate 8 showdown, DeKalb face pivotal test against undefeated Lincoln-Way Central, G-K faces winless Rockford Lutheran and Hiawatha will get a forfeit win.Become a supporter of this podcast: https://www.spreaker.com/podcast/friday-night-drive--3534096/support.
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