{"podcast":{"title":"Your Longevity Blueprint","slug":"your-longevity-blueprint-292621","podcast_index_feed_id":292621,"rss_url":"https://feeds.megaphone.fm/HNNOE2189486182","website_url":"https://yourlongevityblueprint.com","image_url":"https://megaphone.imgix.net/podcasts/f51bf922-589f-11ed-b8c4-13edc932566f/image/4d59d6f17d711974fa02cfa863b82a31.jpg?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress","author":"Dr. Stephanie Gray","episode_count":317,"summary":"We all want to live longer, healthier lives. The problem is that we’re constantly being bombarded with so many new diets, workout plans, and lifestyle adjustments that it’s hard to filter out what will actually work for us and give us the results we’re looking for. If you’re sick of not having the answers, sick of being told your symptoms are all in your head, sick of being prescribed solutions from a pill bottle, it’s time to look outside the cookie-cutter or bandaid approach of the conventional medical industry and discover your own, personalized blueprint for health. Join Dr. Stephanie Gray on the Longevity Blueprint Podcast where she explores the interaction of nutrition, genetics, hormones, toxins, and infections using functional medicine principles to help you improve your health and longevity by finding the root cause of your symptoms. Listen in each week to learn from experts at the top of their fields sharing progressive, revolutionary, actionable tips, strategies, and resources to help you build your dream health from the ground up. Are you ready to discover your longevity blueprint? Let’s live long together! Wellness is Waiting! The information provided in this podcast…","last_synced_at":"2026-06-10T16:22:17.189057+00:00","page_url":"https://stenobird.com/podcast/your-longevity-blueprint-292621"},"episode":{"title":"256: Hormones, Longevity, Faith & the Perimenopause Reset with Dr. Jenny Pfleghaar - Part 1","slug":"256-hormones-longevity-faith-the-perimenopause-reset-with-dr-jenny-pfleghaar-part-1","published_at":"2026-04-29T07:00:00+00:00","page_url":"https://stenobird.com/podcast/your-longevity-blueprint-292621/256-hormones-longevity-faith-the-perimenopause-reset-with-dr-jenny-pfleghaar-part-1","show_page_url":"https://stenobird.com/podcast/your-longevity-blueprint-292621","url":"https://yourlongevityblueprint.com/hormones-longevity-faith-&-the-perimenopause-reset-with-dr-jenny-pfleghaar-part-1","audio_url":"https://traffic.megaphone.fm/HNNOE7739602664.mp3?updated=1777376149","summary":"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 Work with your cycle: you’re more resilient to stress in the follicular phase, and need more calm and recovery in the luteal phase Eat with your cycle: fasting, low carb, or keto work better in the follicular phase, while the luteal phase needs more calories, healthy fats, protein, and some carbs Fast at the right time: intermittent fasting or longer fasts are better in the follicular phase, but can trigger a cortisol response in the luteal phase Train with your cycle: HIIT, heavy lifting, and pushing for PRs fit the follicular phase, while the luteal phase calls for mobility, walking, and less intense training Pay attention to your body: changes in hunger, energy, and cravings are driven by your hormones, which shift throughout your cycle Bio: Dr. Jen Pfleghaar is a double board-certified physician in Emergency and Integrative Medicine. Through her practice, Healthy by Dr. Jen, she provides virtual care and shares education as @integrativedrmom. She lives on a mini farm in Tennessee with her husband and four children. She loves cheering at her kids’ games, lifting weights, reading Scripture, and tending to her chickens. Her newest book, an international bestseller, The Perimenopause Reset, was written on a mission to change the health of 500,000 women navigating perimenopause—empowering them with faith-based, science-backed strategies to reclaim their energy, clarity, and joy. In this episode: How inconsistent practices and “wild west” hormone information lead to confusion about hormone therapy How conventional care often focuses on managing symptoms rather than i…","meta_description":"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! Ho…","key_points":[],"chapters":[],"topics":[],"duration_seconds":2333,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/your-longevity-blueprint-292621/episodes/256-hormones-longevity-faith-the-perimenopause-reset-with-dr-jenny-pfleghaar-part-1/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/your-longevity-blueprint-292621/256-hormones-longevity-faith-the-perimenopause-reset-with-dr-jenny-pfleghaar-part-1.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}