Well with Arielle Lorre - 383: Female Biohacker’s Guide to Longevity, Body Composition, Skin Aging and Routines with Kayla Barnes

Episode Date: April 9, 2025

Kayla Barnes-Lentz is a prominent female biohacker dedicated to the pursuit of preventive and regenerative methodologies aimed at optimizing female human health. She is also the host of The Longevity Optimization Podcast, owner of LYV The Wellness Space and co-founder of the Health Optimization Fund. She joins the show to discuss how to optimize your body for longevity, upgrade your biology and all of the best hacks for improving your body composition, skin and more. She shares specific morning and nighttime routines, how to hit protein needs, how to reduce total toxic burden, health and wellness trends that have been debunked and so much more.This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.Go to tryarmra.com/WELL for 15% off your first order.Visit DrinkLMNT.com/BLONDE to get a free sample pack with any purchase.Save 15% off my favorite red light face mask at boncharge.com and use code BLONDE.Visit oneskin.co/well and use code WELL for 15% off your first order.Visit fromourplace.com/blonde and use code BLONDE for 10% off sitewideVisit justthrivehealth.com and save 20% with promo code WellProduced by Dear MediaSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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or sunnycars. The following podcast is a dear media production. In a world of ever-changing, wellness trends and information, what does it mean to truly be well? I'm Ariel Lorry and I'm going to explore this with you. I am bringing you candid conversations that will equip you with everything you need to live your best life and look good doing it. Think of well as your go-to resource for all of the latest in wellness and me as your internet bestie. Well, let's get into it. Hi, everybody, welcome to the show. I'm so excited about today's guest and today's

episode. It is somebody that you have been requesting for a long time and I found this conversation to be absolutely fascinating. So, so many takeaways and I learned so much and I know that you guys will too. So I am talking to Kayla Barnes Lens. Kayla is the owner of Live the Wellness Space, which is one of the most innovative precision medicine and biology upgrading clinics in the country. also the creator and host of the longevity optimization podcast, and she is really one of the first female biohackers in the biohacking space. So with an unwavering commitment spanning over a decade, Kayla has dedicated herself to the pursuit of preventative and regenerative methodologies aimed at optimizing human health. Her endeavors have garnered recognition from notable publications,

including Forbes, The New York Post, and Vice, and she has also been named a top longevity. leader globally. So we are really diving into biohacking and optimization and how to upgrade biology in this episode. But something that she notes herself and that's important to note before we get into the interview is that this is also her job. So I hope that as you listen to this, you can take what applies to you and then leave the rest. Do not by any means take this as a guideline for what you should be doing. And while she gives us her really intricate routines, I also asked her for you and for me, what are the most essential things? If you had 20 minutes in the morning and the night, what would you absolutely do? Like, what are the non-negotiables here that have a really big impact?

So we do talk about that. So there is a lot that you can apply to your own life. But it's a fascinating conversation. We talk about women being left out of studies largely for such a long time and how women's issues are just normalized. We talk about why autoimmunity is more prevalent in women. We talk total toxic burden and why women have a higher toxic burden than men. We also talk all about the gut. We talk protein needs for women, body composition. We talk all of the sleep routines, morning and night routines. We get really, really specific in the nitty gritty. We talk about specific sauna routines, morning and nighttime essentials, exercise, the craziest things. The craziest things that she has done for biohacking and longevity.

We do some myth busting. And then of course I had to talk to her about the future of skin care and anti-aging. I feel like she's really at the cutting edge of all of that. And she's currently doing something called the Skin Longevity Project, which is really fascinating as well to follow. So please enjoy Kayla Barnes Lentz. Welcome, Kayla. Thank you so much for having me.

So excited to talk to you. We've been talking for a little bit prior to recording. Yeah. And there's so much that we need to go over today. Everything from anti-aging to longevity as it comes to your health, overall well-being, skin, all of that. So we're going to be diving into all of those topics today. But I would love to just hear about your trajectory to female biohacker because I know that you didn't grow up like quote unquote healthy. And it was not always your lifestyle. Yeah, I mean, I didn't grow up healthy. And I also didn't grow up rich, contrary to some people on the internet's opinion. You know, I've always been an entrepreneur. So at like 17,

I had no clue what I was doing back then. I just said yes to things. And I was like running my own business. So it all ended up working out. And back then I knew in order to have the life I really wanted, I was going to have to upgrade my biology. And when I say that, I mean, I knew I was going to have to work really long hours. I was going to have to have like the mental stamina. Many years ago, I was studying nutrition originally in college. And I just got the spark. Like, oh, let's change my diet a little bit. I grew. on a very standard American diet, pop tarts, you know, things that I don't deem as food now. These are like food-like substances. And that combined with, you know, being an entrepreneur and

wanting to work harder, longer hours, I just changed what I eat. I was eating and I felt so much better. And then I got really obsessed with this idea like, okay, if food can make that big of a difference, what else can I do here? And I just started to explore. I really got deep into it about five years ago. When I was getting ready to open the longevity clinic that I own, I ordered tons of tests. So I was like, okay, what are we going to offer here? What type of testing are we going to do? What type of therapies? What protocols? And so I ordered almost every test that I could find, started to do them on myself. And I started to get the data back. And all these tests, first of all, my doctor had never recommended that I do. I'd never heard about the test. I've never had a gut test.

I never looked at the amount of toxins in my body. I had never looked like in depth that my cardiovascular markers. It was always just basic stuff. So as this test started coming back, I was having more conversations with clinicians at the time, you know, doctors and nurse practitioners all around the world that have similar clinics. And they were starting to recommend different types of therapies, HBOT, NED, different IV therapies, methylene blue. So I just started trying these things. And this was five years ago. So I got super excited about optimizing all my labs back then and just, you know, I'm a very committed person. So I'm like, let's mix this entrepreneurial journey with what I was learning with these labs and, you know, having a clinical practice. Now we're here. So I've done pretty much everything,

I think, from different types of stem cells to every IV therapy on the market. Peptides starting like six, seven, eight years ago. I had a Dexcom like way back when, way before they were like direct to consumer. And it's been so much fun. I think having data on your body and being able to change how you feel in the moment and the trajectory of your longevity is really exciting. And I'm so happy to be doing it as a woman, right? Because this has been a boys club for a very long time. And I'm so grateful, right? I know all the male leaders in the space and I'm so happy that they helped to pave the way. But as I, when I began this journey, I was doing these four men by men protocols because the medical literature is on men. So that's what's out there. And I was watching, you know, my

thyroid health decline. I was watching my hormones become dysregulated. I was watching things go in the wrong direction because the intensity was way too much. So that's how I get started in it and go into the rest later. Yeah, I was just thinking I was listening to a podcast in the last few days about menopause. And I can't remember the study that the doctor was talking about, but she was talking about this idea that women are not little men. And she was talking about how historically women have been completely excluded from research. And she said with this one medication or in this one study in particular, they didn't even test on female mice. She was like, even the mice are men. Yeah, it's wild. So women weren't required to be included in research until the early 1990s, right? So, I mean,

basically as long as I've been around. And not only have we not been included, but we're still, I mean, it's 2025. And we don't know why the ovaries age at double the speed that every other organ does. I mean, to me, that's wild. So at that point, I'm just like, I have to take this into my own hands. Some things may work really well. Some things may not. But we can't sit around and wait for all of these randomized controls trials to catch up because we're just so far behind right now. Of course, I mean, I love science. I love randomized control trials. But for me, I'm like, I'm just doing all these labs. I think I'm one of the most, you know, measured women on the planet. I'm doing the labs. I'm doing interventions. And then I'm posting, you know, my results to the best of my ability. What surprised you the most

when you started doing all of this testing? It really was, I think, the toxic burden. Well, I think it's two things. Number one, how important the gut is. Because if you can fix your gut, everything else improves, right? So one of the biggest things for me is skin issues and the marketing around skin products to women. I think there's a lot of things that us women have normalized. So like what hot girls have gut issues?

Is this like the thing? No. Hot girls get bloated. Yeah, exactly. But I don't think we should accept that. I think that just because something is really common doesn't mean it's normal. So number one, learning that the gut is the foundation of the health. And I didn't even know that I had any issues with my gut back then. I thought everything was fine. Like it really didn't have any symptoms.

But once I really took it from like decent to great on my labs, so a gut test will show you like dysbiosis, inflammation, any viruses, pathogens, bacteria in the gut. So basically there's a number. So it's like zero to 10. And I went from having like misdiscopies, like mid, so like five, it's okay, to having a really great test. So almost all zeros and one, two. When I did that, everything else improved. Skin, brain fog, energy, sleep, everything improved because the gut, I really feel is the foundation of health. And I think the second thing is when I did my first total toxic burden, a total toxic burden is measuring environmental toxins, molds and mycotoxins, and heavy metals. You know, I was leading in incredibly what I felt like to be a very

clean life. I was eating organic at the time. And when I got my first results back, I was quite shocked. I was like, oh, why do I have some of these heavy metals? Where am I getting them from? Some paraben, some phallates. And when I started to dive deeper and look at these personal care products that I was using, I was finding that, you know, some of them had some known toxic chemicals. And of course, we know everything is made up of a chemical. But when I'm talking about like known toxic chemicals, these are things that we know are linked to negative health outcomes. So I was pretty shocked by that. Yeah, and I heard you talking on another podcast when it comes to total toxic burden. Women have twice the load, essentially, as men have because of the personal care products, cleaning products, things like that that we're exposed to, right?

Yeah, yeah, it's estimated. We don't have an exact figure, but it's estimated that women leave the house with about double the amount of known, you know, toxic chemicals on their body than men. And because think about it, we have shampoo, hairspray, fragrance. Fragrance is like one of the worst offenders because they can just put anything really under a trade secret. So they don't even have to disclose what's in the product, which is. And think about where you're spraying it. You're spraying it like on your lymph nose and your thyroid and, you know, and then women have 80% more autoimmune, 80% of the autoimmune conditions are women.

So, yeah, I mean, we definitely are experiencing higher toxic loads. But the other interesting thing is that women actually detox slower as well. So we know that women need more. sleep than men, which was also kind of a big thing in terms of differences between female and male longevity protocols. But one of the reasons it could be is that we take a little bit longer to detox because we prioritize fat storage more so than men, right? Because we kind of need a little bit more fat in certain areas to have children. So that was also a pretty interesting finding. But I love that there's a resource called the Environmental Working Group. Don't be overwhelmed.

If you're listening to this podcast, you can go there and just type in the brand that you're using and it'll give you a score. And you can start to learn, like, what products or ingredients to try to avoid. And then you can start just swapping out products for, you know, more clean ones over time. I want to rewind a little bit to the gut, since it is so foundational. And obviously, you know, recommendations would vary depending on each person and whatever they're dealing with, whatever pathogens, viruses, overgrowth, deficiencies, whatever they are experiencing. But are there any, like, universal things that you think that people should be doing when it comes to either their nutrition, supplementing, things like that when it comes to the gut.

Yeah, you're right. It's very bio-individual based on your needs. But it kind of everyone typically follows some sort of like reducing, well, first getting rid of pathogens, if there are any immediately, then reducing the bad bacteria, then increasing the good bacteria, and then kind of like sealing the gut. So that's usually the process that we go through. But in terms of food, I mean, For nutrition in general, I think we've made it way too complicated. It's just eat single ingredient foods like avocado single ingredient, spinach single ingredient, get your protein needs for sure. So I get about 30 grams of protein each meal. I'm aiming for about 0.8 grams to 1 pound of protein per pound of body weight. And you really do. I don't think gluten serves anybody because gluten really can

lead to gut permeability or leaky gut is, you know, they're kind of a common term. So gluten is something thing that I would probably say really serves no one. Some people struggle with gut health and dairy, too. So that can be one of the first things that you kind of get rid of, just to see how you feel. And reducing sugar, we know that those sugars can really break down and ferment to the bad bacteria and be feeding those bad bacterias. We want to be feeding the good bacteria. So I think fermented foods, though, can be really helpful. So we don't want to do the sugars, but fermented foods can be helpful. But you want to be even careful with that. So if you do it really early on and your gut is a little of a wreck. Sometimes the fermented foods can almost, you know, feed some of the bad guys too. So I think

it's way easier to just get a gut test if you can. If you absolutely can't try to, you know, just improve the general quality of food, try to reduce your sugar intake, eliminate gluten, potentially eliminate, you know, all dairy sources. But if you can, it's far easier just to test to see exactly what's going on. I'm sure most of you listened to my episode with Ariana Medizade, where we talked about morning routines, specifically hydrating with electrolytes first thing in the morning. We are discussing it in this episode too, and I have to say that when I changed a few things with my morning routine, including drinking electrolytes before my matcha, everything changed for me. So if you think about it, usually when we wake up, we are in a dehydrated state because we

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And then I know everybody is going to want me to ask you this, but when it comes to body composition, what tips we're approaching spring and summer? And, you know, we all have longevity goals, but we're also all vain as well. So is there like an ideal diet when it comes to maintaining or losing weight and healthy way as well? I really think it's just whole food. You know, like I don't, at this point in my life, I have calorie counted in the past. I don't. I definitely check my body composition. I think it's an important longevity metric. So we not only want to know like, of course, weight, but how much muscle we have. Muscle is super important to me. In terms of diet, I think if you eat whole foods and you hit your minimum protein, you're going to be so much more satiated, right? Because

if you eat protein, you're not going to have all these cravings. And then also sleep. I mean, if you get a high quality night of sleep, you have significantly less cravings because even one night of poor sleep increases your hunger hormone, growling. So you're literally more hungry than you would be if you just got a good night of sleep. Yeah, I had five and a half hours last night. Oh, no. My boyfriend, we just got back from a trip. And so he's jet lagged. I usually don't get jet lag at all. It's crazy. Yeah, he like woke up at five to go to the gym. But we had gone to bed at like 1130. So I was like, ugh. Well, in general, do you always go to bed at 1130? No, I usually go to bed. I used to go to bed around 930 and get up at like 530 to 630. With him, it's a little bit later,

usually just because like work schedules. So usually I do like 1030 to like 630 or 7. I would encourage you to like bump it up before 10 if possible because sometimes if you stay up to 10 or later you get this like second cortisol burst and then you might want to stay up later. And we know as women too, like getting in bed earlier is great for a production of hormones because the deepest stages of sleep, you know, it goes in about 90-minute cycle between deep REM and light, but you can get the best amount of your deep sleep if you get to bed a little bit earlier. I mean, 1030 is still good, but, you know, I would just, I always recommend everyone getting to bed by 10. It's my dream. It's just not always.

I go to bed at 8.30 every single night. And you get up when? Five. Naturally. Usually about 5.30, yeah. I don't use an alarm clock. I've been really, you know, grateful. But I was doing this, like, test because in the literature, it only says that women need about

11 to 20 minutes more sleep than men. I'm like, this can't be right. Let's just see. And so I just optimized all my sleep. I woke up whenever I wanted it. I'm still doing that. And I need at least, I mean, usually 45 minutes to an hour more than my husband. When I'm in my like ludial phase and during menstruation, I even need more than that. And how do you optimize your sleep? What's the temperature? Are you sleeping on a special mattress? Like, how are we, how are we sleeping? All the things. So I think your wind down routine is so important. It's actually been so fun because my mom's like, little into what I do, but she's here with me right now in L.A. So it's been like, I don't know, like a health boot camp or something she's going through right now because she doesn't have

her like regular snacks and she's going to bed early. So I'm telling her it's like so important to wind down properly. So first of all, let's start in the morning. You got to get sunlight into the eyes. We all know this because it tells your body and your brain what time it is. So it jumpstart your circadian rhythm. Our circadian rhythm is super disrupted because we're looking at phones and TVs like late into the night and we're just blasted by blue light. So first thing in the morning, 10 to 30 minutes of morning sun, and then throughout the day, stopping eating at least three to four hours prior to bed. So anytime that I eat after like 5 p.m., I see the date in my aura ring change, and my resting heart rate is slightly higher. So

if you eat earlier, your body can digest that food and you can get higher quality sleep. Also, if you eat too late, eating is a signal to our body just like light is. And if you eat too late, it will start to suppress your melatonin production. So eating three to four hours prior to bed. As soon as the sun sets, which it was about 5.30 here in L.A., but now since we had daylight saving time, it's like 6.30, all my lights in my house are red. Lamps with red orange light.

My husband does like to watch television. So there's a red light filter on the TV. Blue red light filters on the phone or you can wear blue light blocking glasses, but really big for improving quality of sleep. I don't need any sort of sleep stacks, but I do make one for my husband. He does like glycine, apogenin, a little bit of gaba and elthenine and some magnesium in there. People, everyone that I've ever given it to enjoys it.

Of course, if you're introducing new supplements, you want to talk with your doctor. What is the apigenin? It's great for just relaxing the body. All these things are really focusing on, like just putting into a more relaxed parasympathetic state. So we give him that. And my goal is to get my heart rate as low as possible before bed. So for me, that looks like just relaxing, reading. no anxiety-inducing shows. My mom has been over and she wants to watch these like

date line murder shows. And I'm like, Mom, this is like the most anxiety-inducing thing you can do before bed. She said it's not anxiety-inducing. My boyfriend has been on a homeland kick. Okay. So it's like crazy, violent right before bed. Yeah. So that is not ideal. So I always try to avoid those types of shows and do something relaxing, like, you know, a bath or, you know, reading. Also, I do sauna about two hours prior to bed. That is really helpful, too. is it puts you in a relaxed state, but our body actually drops down a temperature while we're sleeping. So by heating really up, our body is to fight against that and cool down. So it's great to do. But you want to make sure you do it at least two hours prior to bed because if you do it too close to bed,

it's going to keep your heart rate up. And then your sleep is going to be compromised. So sorry to interrupt you, but what's the ideal sauna length? So the research says at least four times per week and doing it for about 20 minutes and the temperature, they're mostly done and finished sauna. So it's about 176 to 200 or 212, I think, is where the studies put it. So that's what I do. Well, I was doing four times a week for 20 minutes and now post-fires. I'm doing more because, you know, we're both in L.A. And I, you know, I don't know if you want to go into it, but my total toxic burden is like unrecognizable at this point because all of the burning buildings and structures, you know, just put all of that into the air, heavy metals, dry cleaning materials, mold, spores, all the stuff.

So now I'm doing it five times a week, but the studies for cardiovascular reduction in cardiovascular events and longevity or all-caused mortality are four times a week. And are you doing a binder before? Yeah, I do just an easy one like a coconut or binder or charcoal binder, you know, before the sauna just to start to bind to those toxins. And I think it's really helpful. Last thing is about sleep is just a really cold room. So I keep it 65 degrees. my mattress is organic. I will say I'm not a fan of the eight sleep until like I hear something otherwise from them. But I've asked them so many times about the EMFs. So electromagnetic fields,

I actually sleep in a Faraday cage. So it blocks the EMFs. It's like this cage that's threaded with silver and I have an EMF detector at home. I've measured it outside and inside of the cage substantially lower. We also have a Wi-Fi switch. So at night it switches off the Wi-Fi. But the problem is you know this in LA. Like even though your Wi-Fi's off, your, you know, neighbors are so close and their Wi-Fi is probably not off. So I just sleep on an organic mattress because, again, I'm really worried about the smart mattress, right? I'm like, this can't be good for us. Yeah. What mattress do you like? Avocado or brand-I have an Essentia mattress. Yeah. So it's like got certified highest level of certification, organic. And then of course, organic sheets and pillows

and blankets. It's interesting because VOCs are these volatile organic compounds. If they are are off gassing. So when you jump onto your mattress or land to your mattress, and the big poof of air. So if it's not an organic mattress, it can have formaldehyde in there. It can have all these like different known toxic chemicals. And you're breathing that in while you're sleeping. It can actually disrupt your sleep. Super important to have a high quality mattress and air filtration. So I have an insane amount air filtration in my home, but also specifically in my bedroom because I want it to be like as low tox as possible. So I have multiple Jasper air filters in there. I have those too. Yeah. So I have sponsor the show.

I love that. Well, thank you, Mike, for those Jaspers. But yeah, I have two Jaspers in my bedroom and it's like, you know, a small bedroom like this. So that's interesting. So are they ever at different readings being on different sides of the room? Or is it just to get that extra filtration? Yeah, just to get the extra. And I actually keep them on three at night too. I don't even keep it on smart mode. I really up to three, yeah. Because I really, yeah, I really don't want any toxins going on there. Yeah. And, you know, of course, dark. So my room is like completely blackout. I can't see my hand in front of my face because we know that not only can the light in the eyes disrupt you, but it can also if it's hitting your skin, it can actually disrupt your sleep.

So with all of this, how is your aura ring sleep score? I mean, it's typically about anywhere from 96 to 98 every single night. Wow. So, yeah, I mean, I really do crush it on aura sleep, which I should be, right? I'm doing an insane amount of things. Were there certain things that you did that improved that, that you were able to connect? There are some things that aura says when you tag it, it increases sleep. So sauna before I think is like a 2% increase.

But I'm excited because I just ordered a whoop and I ordered another ring. So I've seen a lot of people on the internet with like continual like hundreds on whoop. But ORA, you can't get it 100. Like I've never known anyone to have 100. I've never received 100 on activity. Yes. But sleep, no. So I'm really excited to see what happens with this whoop and I'm just going to put out all the data.

Like if I have a 95 on ORA, is that 100 every time on whoop? I'm just, you know, excited because I want to see the different. Oh, interesting. I love the data. Looking forward to that. it. I want to talk about the movement piece of it as well, but let's kind of finish off the morning. So you did mention like sunlight first thing. Yeah. What else do you do in the morning? Oh, I do a bunch of stuff. So, I mean, I wake up naturally. I do my oral health routine. So it is like an oil pulling. It is a tongue

scraping. We have a water flosser or flosser super important. I also test my oral microbiome. So we know that there's, it's as important to optimize your oral microbiome, super important. Like our teeth, if you could see like a picture, have you seen the picture sweating around where the teeth and the brain, like the nerves into the brain, like it's so obvious that you have to take care of your oral health. So do that. I also have like a little red blue light. So the blue light helps whiten. The red is good for reducing inflammation in the mouth. Do that. And then I go and have my water with electrolytes. So do that with a big glass of water. And then I go to something called a PEMF or Pulsed Electromagnetic field therapy. So I have like this clinical device at my house. You'll have to come over

sometime. Yeah. My house is like a clinic. I'm like this is my dream. Yeah. I have like a a hard shell hyperbarry chamber. Oh my God. The whole nine yards. So I said on the PEMF, which I think of it as like grounding on steroids. So if you don't have a PMF, you can just make contact with the earth and you get a lot of the same benefits. It's just faster. So I do that. And then I do like my brain training and meditation. I do a little bit of prayer and a little bit of gratitude journaling. I like to, I say, get my mindset set before the day sets it for me. So if you don't go into your day with like how you want to feel, the first negative comment online or bad email or whatever is just going to totally derail you. So I try to do that. Then I go out, I get some morning sun, I head to the gym. I work out outside of the house right now. So I do that. And then my movement routine, essentially,

I'm hitting multiple pillars. So I want to focus on V-O-2 max. So I do that twice a week. This has been so fun too. So I took my cardiovascular age on ORA from negative six to negative 11.5 in six months by incorporating this new V-O-2 max training. So for me, that looks like I do one day in the Carol bike, is an AI powered fitness bike. And then I do one day of, they call it like Norwegian four by four, but actually when I interviewed Dr. Stacey Sims, who coined the term, women are not small men, she told me that it's better for women to do four minutes by six minutes rest. So four minutes, about 90 to 95 percent max heart rate, followed by six minutes of rest instead of four minutes of rest. So I do that twice a week. And it's been amazing for the cardiovascular age, excited to

just continue to see that number drop. Then I also focus on stretching, mobility, strength power I recently introduced. So now I'm doing box jumps and, you know, speed squats and and speed pushups to really keep those fast twitch muscle fibers. When I do my strength training, I do a lot of compound lifts, which I know some women might be scared of, but they're really incredible for building bone, which is so important for us as women. So once we start to hit menopause, going to perimenopause, we really start to lose a lot of our bone density and a lot of our muscle mass. So I'm always thinking, how can I add more muscle on? How can I, you know, improve the strength in quality of my bones now when it's easy. Do a lot of jumping, which is also really good for the bones.

So yeah, I do, and then just general cardio workouts too. I do a lot of low level movement in the form of walking. Like, and with my husband at night, we live in the hills. So we get a like pretty good zone too. I used to do sauna in the morning. Now I'm doing the evening, so I'm not doing that anymore. But I come home. I do my red light therapy. I will do cold therapy if I'm in my follicular face. A follicular face for anyone that doesn't know is days like one through day 14. And so that's that's where we're most resilient. I'm also hitting like my hardest workouts, hitting new PRs, the whole nine yards. So I'll do a little bit of cold therapy. We have a cold plunge at the house. And then I will take a shower. And that's about it. Then I move like kind of what I call midday

routine. So I do something called a nanovee. I have my desk really like kind of set up for health. So it doesn't take the entire day to do my things. So I have a nanovee, which is good for reducing oxidative stress and improving protein folding. So I sit with like a little nasal cannula. And then I move the PEMF machine to my desk. So I have the P.E.M. EMF going. I have the nasal cannula. And I have two different types of red light therapy. So I have red light therapy cap for the hair growth because I'm trying to see like how thick I can get my hair. So I'm doing that with a little bit of rosemary oil and 10 minutes per day with that. I think it really works with the hair growth. And then I have an intranasal red light, which is for improving

the mitochondria in the brain, which is exciting. So I just look so crazy at my desk. Like, but I don't even care. Do you have pictures? Oh yeah. I'll have just that news. There has never been a better time to take control of your health, and it all starts in the gut, as you're hearing in this episode. Processed foods, pesticides in your food, antibiotics, stress at work, even toxins in the air you breathe can overwhelm your digestive system. And that can mean that miserable post-meal bloat, indigestion, gas, and more, which are all signs that your gut needs some serious help. Our bodies are literally being attacked on a daily basis. So what can we do to fight back?

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when it comes to helping address the fine lines and wrinkles around my eyes, which as you guys know, can be so tricky. So right now you can visit oneskin.com slash well and use the code well at checkout for 15% off your first purchase. Again, that's oneskin.co slash well. And the code is well for 15% off. I've heard about this recently, the red light for the mitochondria. You talk about that one a little bit? Yeah. So, intranasal photobiomodulation. So if we think about what are the benefits of red light, right? We know that it can improve mitochondrial efficiency and mitochondrial health. And the brain has one of the highest concentrations of mitochondria. Actually, interestingly enough, so to the ovaries has one of the highest densities of mitochondria. When we're having inefficiency or dysfunction in our mitochondria,

it can potentially impact how we think and how we function. So this literally like just goes into the nose. You clip it on and it's photobiomodulation up to the brain. And then there's a headpiece that's actually red light that we know that the light can penetrate even through the skull. So it's helping to improve the mitochondrial. I think it works. I mean, I feel a lot of focus and it feels really nice. So I have those two things. I do a lot of walks. So I just do my work in like 90 minute blocks being really focused and then do walks in between so I can try to get as many steps as possible. Oh, one thing I forgot to mention in the morning in my biometrics. So on a weekly basis, I look at lung health. So I have a spiroometer. I do body composition daily. And then I do grip strength weekly.

I just had 100 pounds on grip strength, which I'm super proud of. We have to test your grip strength. Yeah. Oh, God. We have to see. Sometimes I host these female like longevity dinners. Oh, fun. Yeah, I would love to. And we like pass her on the grip strength tester and there's massive like variety. Like it's like super strong over here, like a little bit of needs to work on over there. I'm in the needs to work on. Well, it is a longevity. Tell you right now. It is a longevity metric. So it's super important. What does that tell you? It's a proxy for overall like strength and muscle mass, right? Like we know that and specifically for women like having a fall, breaking a hip, being frail in general is a huge cause of mortality for women. So we need to be stronger. Everyone's like, oh, how do I get my grip

strength up? I'm like, please don't use this like grip strength and thing. Because yes, they can help your grip strength, but you're not actually, you're like cheating yourself. Yeah. So you're not even actually getting the benefits. So improving strength is super important. So at home I do lung health, blood pressure, grip strength. And of course, looking at my aura ring and my resting heart rate, my HRV, my sleep metrics, body composition. And so, yeah, I do that in the morning. And I also forgot to mention that I eat. So I do my protein coffee before I work out.

I really think women do better fed. I used to do fasted workouts. Didn't really go the way I wanted it to. So I do organic biodynamic coffee. I do armor colostrum, creatine, and collagen. So I get about 15 to 20 grams of protein before I work out. And then right when I am done working out before. before my shower and all that. I'll make a quick breakfast. Usually that's something like eggs,

a fermented food like I love this fermented carrot sauerkraut from Air One actually. It's great. A little bit avocado. I like their kale green kale white bean salad too. Yes. So good. That one's really good. So sometimes I'll just have that, a little bit of olive oil. And then I do a coconut yogurt after to add more protein and fiber. So I use these seeds called Zen basil seeds and they have like, or they have half of your amount of fiber that you need recommended. They have, you know, some protein in there. So basically, I want to hit all my protein requirements in just essentially two meals. So I have lunch and then I have an early dinner, but I also have that protein coffee. So I want to get all my protein in those three settings. Say that somebody has 20 minutes in the morning and at night because that's the

feedback that I'm sure you get from your audience all the time, who has time for this. People are busy. They have kids. They have commutes, things like that. Yeah. What are the essential things? that you think everybody should try to hit in the morning in the most efficient way is possible. Well, sleep, if there's just one thing in general, go to bed early tonight because if you get a high quality sleep, it'll make everything. Your biomarkers better, your hunger, cravings less, your creativity, your focus, everything, just better. In terms of what you could do in the morning, I would highly recommend getting morning sunlight and exercising. So those two things are going to be a game changer. If you can exercise outside, it's free. And I want to, you know, it's important to me that I

can communicate the message that, yes, I do all these wild things, but health is really in mastering the basics. And everybody always asks me, what supplements do I take? What, you know, how can I get a hyperbaric chamber? It's like, that's not what you should be focusing on right now. You should focus on mastering the basics because it's going to get you 90 to 95% of the way there. And the basics are either low cost or free. I mean, high quality sleep is pretty much like free. You know, I always say focus on the things you do every day. So we eat, improving your nutrition. It does cost something, but you can do it relatively low cost. We eat, we sleep, prove sleep, we breathe, focus on your breath. Like, we know that women perceive stress at much higher levels than men. And I see it in my or ring

data. I look at my husband's and I look at mine. My husband is relaxed, like restored all day long. It's wild. Same with my boyfriend. I'm like he has one state. And it's restored. It's not even just relaxed. It's like restored. I'm like, are you sleeping throughout the whole day? And that's not the case, right? He's like a CEO. He's like running multiple companies. He's very busy. But us as women, we just perceive stress in such a significant way. So that's like my main goal for this year. So I want to get my HIV to 100. And I want to reduce my stress levels overall. So it would be exercise and morning sun. Just the foundational things. Yeah. Yeah. I mean, I'm not an expert here, but I do feel like it tends to get so overcomplicated and people look at kind of the sexier things like the sauna and the

cold plunge and the hyperbaric and the ozone and the methylene blue, like all of these new things that are exciting and tend to skip over the basics. I think I've been guilty of that in my own journey as well. Sometimes it's easier to go for the more tangible things like the supplements or you know the sauna or whatever. That's easier, right? Yeah, versus like doing something that might be uncomfortable, like changing a habit or adopting a new habit. There tends to be more friction there than just going and taking something. But those. was like exercise, if there was one pill for longevity, like it would be exercise, like exercise or high quality sleep, you know, so I think if you're listening to this and you don't know where to

start, just go to bed early, wake up, gets a morning sun in your eyes. Of course, you don't want to stay right at the sun, don't harm yourself. And then do a quick workout and do whatever you can, like make your goals reasonable that you'll actually stick to them. Because if you set insanely, you know, audacious goals, you're probably not going to go to the gym for two hours nor do you need to. So, you know, just say you're going to do 10 pushups tomorrow and you're going to walk for 20 minutes. Like, start there. And I always say one win leads to many wins. So when you start to feel better and you start to see a little bit of a result, you're going to be encouraged to do that more and more. I do want to touch on some of the crazier things just because I think it's so fascinating for people who don't have access to the stuff or who aren't even aware of things that are kind of in the pipeline for the future of, you know, our well-being. So what are maybe some of the quote-unquote craziest treatments or things that you have done that either did or did make a difference for you?

Yeah, I think having hyperbaric chamber like a medical grade one at home is a little bit unusual. But the research is really pretty good and it's really developing too. So we know that it's great for people with any sort of concussion or TBI. It's really good for brain health. We also are exploring the potential for longevity. So some research shows that it can actually lengthen telomeres, which are the angiolmerex, which are the angiolmerex. caps of your DNA. They shrink as we age. That's exciting. They're doing a lot of research on fertility. We know that women's, you know, fertility and fertility, men's fertility and fertility is a

huge conversation. It's decreased by at least 30 percent over the course of last 30 years. Fertility is decreasing at the rate of about 1 percent per year, but when you look at that over 30 years, that's 30 percent. It's an interesting, you know, potential therapy for that. You know, Brian Johnson did a bunch of hyperbaric sessions. He really felt like it improved or the data set it improved his skin health. So that's really really. fun. I have done different forms of stem cells, which I think you need to be really careful. You need to really do your research, figure out where they're coming from, what you're getting. I've opted to do my own. So I used some of my own derived stem cells. I'm actually getting ready to bank my stem

cells for the future. So in a couple weeks, I'm going, they just pull a little bit of fat, and then they get your stem cells and they can actually send them to a lab, and they can multiply them. So then you can use them for a variety of different things. I'm going to use them for just like. wellness so I'll do one IV every quarter but I can also have them in cases I were to get sick and then when we have babies we're going to take the stem cells from the umbilical cord and then bank those for the babies and we could also use them in the future if we get sick either so that's that's a big one I mean I've done methylene blue I've done so much NAD we have something called an ozone sauna at the clinic and that's really fun it looks like a little spaceship pod but it's about

seven times more powerful than a standard sauna we know that ozone is like antiviral, antibacterial, antiparcytic. So it's really beneficial for detoxing. What else? I mean, I'm taking a little bit of rapamycin, which is interesting for potentially delaying ovarian aging. So in some new studies, they have not been peer reviewed yet, but it delays ovarian aging by about five years, which is really exciting because when women hit menopause are at risk of all causes of mortality increases, everything from dementia to heart attack to, you know, of course, bone fraility, all these things. if we can like potentially delay that, then we are giving women more healthy years. And I'm not saying

that this is the thing, right? It's just stuff that I'm trying. I'm trying hyperbaric for that. I'm trying the rapamycin. And I'm also doing like low level laser therapy on my ovaries to potentially mitigate some of the inflammatory cascade that happens on a monthly basis. Because as as our uterine lining is, you know, building and then shutting, we have this like entire inflammatory cascade going on. So that's something else that I'm trying. I have not done any gene therapies. I mean, I just turned 34. I am going to do gene therapy when I get a little bit older. But the main gene therapies that are available now, we have fall statin, right, which is really great for improving strength and muscle. But interestingly enough, fall of statin, I believe, this is what I was told by an expert in an interview release that

fall statin when you get pregnant substantially increases. So let's say you go to gene therapy that you would actually have to turn the gene therapy up. But I'm also, I want to of kids first before I, you know, go doing gene therapies. And plus, I just don't think I need that right now. So those are some of the most interesting, interesting thing. I've done, of course, like X's own facials and things like that. Are there any trendy health or longevity things that you don't do or that you want a myth bust? I mean, I heard you talking to Kay about resveratrol. Oh, yeah. And you guys were talking about how resveratrol was like the sexy, trendy whatever it is, polyphenol, I don't even know. And everybody was on the resveritol train,

and now it's kind of like we've moved on from that. Yeah, no, I mean, resveratrol was debunked like years ago. So I don't even know why that one's on the table anymore. I think definitely, yeah, I mean, resveratrol is a great one. I don't, let me think of any, if any more molecules specifically come to mind that I think are, you know, just not worth it at all. I think the best way to do it is like, if you, when it comes to supplementation is just do a lab and figure out what your in and then target supplement because obviously it's a massive industry and they want you to buy everything. I would say though, I think for women, we just have to be so much more careful. So I would say like myth busting that we can cold plunge every single day of the cycle. And of course,

there's going to be a small subset of women that can, right? And they're going to be fine. But in general, you know, we have so many more, we have an insane amount of hormonal fluctuations in comparison to men. Men, it's kind of like groundhog day. Like they have a 24-hour cycle of their hormones. So every day is the same. they can do anything they want, really. So we have to be a lot more careful. So I think it's a myth that, you know, women and men should have the same longevity protocols. I think, you know, even when it comes to fasting, again, everything is bio-individual, listen to your body. But I think women are going to do best fasting in the follicular phase. We're going to do best with cold therapy in the

follicular phase. You know, we can use cold therapy, like higher temps, shorter times in the ludial phase. If we are really careful to help potentially with some of the PMS symptoms, PMS is another thing. This is also something I'm diving really deep in because I have zero PMS symptoms. PMS symptoms are often coming from dysregulated hormones, right? And there's some things that you can do to help with those symptoms, you know, like red light help the pain, like the red light therapy or PEMF. But I think it needs to be like we need to be having a broader conversation on why are we having PMS symptoms in the first place? Because, okay, so I got an X plan. So when I got an X plan, I had to take these antibiotics. And they really, of course, disrupted my gut as to be expected.

But that one month, I had these higher levels of estrogen because there's something in the gut called beta glucoronidase. And it was elevated because my gut was, you know, imbalanced. And if I didn't do the test, I would never know. But that month, I had PMS symptoms. I had like, cramping. It was horrible. I was like, I feel so bad for women now that this is what's going on on a monthly basis. So I was like, this is crazy.

And I hadn't had it before. And then I was able to resolve it. But I think that's another big, you know, topic we need to hand, you know, just really tackle. Yeah. for me it's interesting and I won't go too often to this tangent but I always had PMDD, like debilitating PMS not so much with irritability but with anxiety like anxiety to the point that I couldn't function prior to my period and then of course I've been dealing with this whole histamine thing and I was like not functional until I got on anihistamines which we did just to kind of put the fire out enough that I

could then try to figure out like okay what's the root cause here but ironically when I was on the in a histamines, no PMDD. Now it's supposed to be like a connection between histamine and estrogen and all of that, which I thought was so interesting. I mean, there are so many, we're so complicated. We're so complicated. Bottom line. Unbelievably complicated. I feel so, you know, sad about this, like, whole journey that you've had to go on. I wish we would have been earlier. I know, I know. Well, I think for a long time, I was just hoping that it would get better on its own, which it kind of did for a period of time, but I think that I never really figured out exactly what was going on. And so I just kept pushing and pushing and going and going. And then it's like you can only do that for so long until

the wheels fall off a little bit. But it's interesting how many women seem to be going through it too with either MCAS or histamine intolerance, things like that, which I mean, my doctor said mine is secondary. So she's like, you have secondary MCAS. Like something is causing it. You don't just like develop it out of the blue. And I think that, you know, it's like what we were talking about before we started recording. We are in like toxic soup and we're so overloaded with things that we're exposed to every day and oftentimes not at any of our faults either. You know, it's hard to avoid because we can't live in bubbles. Yeah, it's kind of like I said, you know, before we went on air, it's like everyone has a different size cop. Like it can be based on your genetics and your ability

to detox. But we have all these like microhits that are filling the cop. It's like, you know, toxins in our environment that we're not even aware of. And then. stress and then continually like comparing ourselves online. And then we also have things like poor food and not not exercising or not sleeping well. And eventually that cup just tips over. And it usually takes like, you know, years to develop. So it's something that's brewing. And I think, yeah, we just need to. It's unfortunate because it's like a full time job basically. I mean, literally this is my full time job. So there's that. So everyone should also keep that in mind that I do this personally and professionally. So, you know, it's my job to do these things. But it can become a full time.

job for anybody. And that's why I try to just like share resources as freely and openly as possible because it's taken me so long to figure so much of this stuff out, you know, lots of trial and error, lots of like wasted resources and time. Yeah, it's a difficult journey to navigate. And it's very common, right? We know that 40% of Americans have two chronic diseases or more 60% having one chronic disease. It's wild. I mean, children are developing diabetes. Like these cancers are more prevalent at younger and younger ages. And it's like our environment, it should be illegal, you know, to be able to introduce things that are harming us in such a significant way. And clearly something has happened. Because the numbers are all there. Well, not to go from

that to something more vain, but it would be remiss if I didn't ask you about skin care. Another thing that we were talking about prior to. So you obviously are a wealth of knowledge. You have all of the research. You have access to all of the things. What do you think is the future of skin care and anti-aging? I mean, are we going to get to a place where we can grow baby skin? That's what I've been asking. Every scientist that comes on my podcast, I'm like, when is the day that we can like reverse? Yeah.

We know that we in the lab can actually take cells back to an embryonic like state. So that's a little tricky, right, with like cancer. Well, exactly. That's not going to work. But I'm just saying if we can get it all the way back to that state, maybe we can find like an interim. and we don't have that yet, right? But I'm very hopeful. You know, I speak at a lot of really interesting conferences. Like I was speaking at a longevity investor's conference in Gistad, and the things that are coming down the pipeline are just wild. Like being able to take young,

new mitochondria and integrate those into older mitochondria and a human being by like IV drip. This is amazing, you know, absolutely unbelievable. I mean, of course, like organ regeneration. Because right now, I think, you know, our best bet is just to slow the process as much as possible with these healthy behaviors, but with AI, it's just like going to be super speed. It's like birthing of like, you know, this super technology. And I think that's how we're going to get to these like really extended, you know, age, years and age. In terms of skin, so it's really something that I'm just getting into and I'm super excited to for a lot of reasons, right? Like I spent so much time on lab testing and eating healthy food. And, you know, sometimes people, you know, they think that

if you're eating healthy, like that you're also never going to age, which is not exactly how it is, even if internally, biologically, you're younger, but still, like, you know, I mean, I loved the sun as, you know, a kid when in tanning beds. Twice a day sometimes. All of that stuff. So now I'm in this place where I'm doing what I'm calling, like, you know, the skin longevity project. So I'm trying a bunch of stuff.

I've actually partnered with Dr. Diamond on some of it here in Beverly Hills. So we're doing a combination. He has this instifacial of lasers. I think there's a BBL and then there's microne with exosone. homes and we've done a few different lasers. I need to get a little bit more educated on the lasers. But I think those are incredibly beneficial, right? I think I want to start doing maybe once a year, even a fractional laser, right? Is that what it's called? That's the deepest one, right? Like a CO2. Okay, like a CO2. You know more about these laser things than I do. But I think

lasers are going to be really, you know, they've been powerful, but continuing to be powerful. I did something called a softwave. I think that's really interesting. Do you know about this one? Yeah, I haven't done it, though. Okay. Did you notice a difference? A little bit. I think I need a few more sessions. I will say, yeah, I mean, you need to be relaxed when you're going to that treatment. But I think that's really cool that you can just tighten the skin from the inside out. So that seems to be something that is really promising. There's something called an L core, too, that I'm really interested in. Have you heard of this? No. So this one actually takes tiny pieces of skin out. And so it like heals apparently. And so you're literally just like

removing skin as it's getting looser. What have you, what's your thoughts? I don't know a ton about it, but I do know what you're talking about. I have not done it, but I'm interested in it. In terms of skincare, I'm super excited about the potential. I was telling you I have like a little bit of like mistakes going on on the skin today. You look flawless. Oh, well, thank you. Because I'm doing trying all these different things and sometimes when I try like too many therapies and mix that with too many products, you know, sometimes things just happen. But I think NAD skin in skincare is really exciting. I mean, I think collagen and skincare is like tried and true, not only eating collagen because we now know for a while people are like, oh, collagen, it doesn't work. We know that it actually does work. So

getting your collagen, you know, orally and on the skin, I think are two really helpful things. So yeah, like the NED skincare, I think exosomes at home in skincare is going to be the future. So I have a couple products that I'm trying. It's really just hard to keep them alive. So it's like they're not even alive. It's just they're able to kind of be like activated. Oh, something else I think super interesting is there's a product called sieve have you heard of this one no so it's like a spore probiotic for the face so really like we have a microbiome of our skin and then this is the first product that I've seen of that nature so you just do two tiny drops you warm it up to actually activate it and then press it into the skin and it's supposed to basically optimize your skin microbiome

so I've been doing an allies of skin probiotic mist by the way oh really amazing you should try it yeah I love to tell me. Yeah, yeah. That one is really, that sounds amazing. Salmon sperm facials. I'm going to be trying one of those soon. Have you tried that? Not yet.

No. I've heard it hurts a lot. Yeah. So I haven't yet pulled the trigger, but that's on my list of things. Yeah, I mean, I'm going through all of this because, you know, I'm currently doing Zinamin twice a year, which is supposed to be the healthier version of Botox. Like, I know it's not perfect. In an ideal world, you know, I wouldn't do it at all, which is where I'm moving.

I'm also intending on getting pregnant. So we'll be stopping it at that point for sure. the way I kind of think about it is again what is your toxic load so like me knowing mine and knowing that overall it's so low I feel better about doing that twice a year now with the new toxic burden postfires I'm not going to be doing it at all because I think with all those toxins and then adding and what we know is a neurotoxin on top of that we'll just potentially tip that tip that glass over yeah so I'm going to get all the toxins out it's hard being a woman in the public eye in any way right it's like you are, it's not good. If you don't do anything because then you're aging, but you're in longevity,

so you have to stay like super young forever. But if you do do stuff, that's also, you know, frowned upon. And I'm just, I'm like, you know what, first of all, I think women should do whatever makes women feel best, right? I'm excited for new interventions because I think we won't need Botox, you know. I think, you know, we won't need these types of things. But for now, I think, you know, women should just do what, what makes them feel good because being confident is also part of longevity. Like keep feeling good about yourself, social relationships, community, all that stuff is also, you know, part of longevity. And to be clear, I'm not saying Botox is part of longevity. It's certainly not. But I think if you're doing all of the other things perfect or as close to perfect as you can, you know, we'll see. But I'll continue.

Yeah, exactly. And I will be, you know, posting everything that I'm doing for the skin longevity projects. I haven't done any Botox, I think, in the last like six or eight months. And so I'm just excited to see what happens. I think I need to join you in that project. Yeah, let's do it. I think that, like, the topic of community and support is really important to longevity. And look, I mean, if I'm doing something that needs to be called out, like by all means, someone should. But I think in general, like, women need to support women. Like, I've left a total of absolutely zero comments that are negative on Instagram in general. And never would I leave one on a, on a, on a, woman's profile, you know what I mean? So I just think, you know, we all should be cognizant that

they're like real people behind that, like, you know, post and like probably they're going to read it. And everyone's just trying to do their best, right? And for me, I'm just trying to put out, like, free health information, you know, to the best of my ability and sharing what I'm doing. So yeah. And I always like to say, take what you want and leave the rest. Yeah. That's an option. Yeah, totally. Yeah. And if you, if you don't like it, I mean, good thing, there's like so many millions of Instagram profiles, you know, to follow. So just find one that, you know, makes you feel good. Yeah. Well, tell everybody where they can find you. My website is Kayla Barnes.com, K-A-Y-L-A-B-A-R-N-E-S.com. My Instagram is Kayla Barnes. And I also started posting long-form YouTube content. So I think I might be one of, like, the only women posting longevity, long-form content. So that's been really fun for me, too. And that is, you know, just find it by Kayla Barnes, too. So amazing. Thank you so much for coming. Thank you so much for having me.

So fun. Thank you. I hope you enjoyed that episode. If you liked the episode, and if you like the show in general, please take a second to rate, review, and subscribe. It goes such a long way in supporting the show. Follow the show over on Instagram at well.pod. You can also follow my personal Instagram at Ariel Laurie. I'm always sharing great clips from the episodes, and we also have full episodes on YouTube as well if you want to watch in entirety. Thanks for listening. Please note that this episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct or indirect financial interest in products or services referred to in this episode.