FEMALE LONGEVITY OPTIMIZATION PROTOCOL
KAYLA BARNES-LENTZ
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CHRONOLOGICAL AGE: 33 YO (YEAR OLD) FEMALE
WEIGHT: 127 LBS
WEIGHT: 5 FT 8 IN
BMI: 19.4
LOCATION: CALIFORNIA
OMNIVORE / ANSECTRAL
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PRIMARY GOAL:
OPTIMIZE HEALTH IN ALL AREAS, CONFIRMED BY HUNDREDS OF BIOMARKER.
SLOW PACE OF AGING, OPTIMIZE FERTILITY + EXTEND FERTILITY.
DETECT ANY INDICATORS OF DISEASE BEFORE IT IS DIAGNOSED TO EXTEND HEALTH AND LIFESPAN.
WHY I AM SHARING THIS PROTOCOL
In our current era, mental health challenges, including depression and overall discontent, have reached unprecedented levels. Depression now stands as the primary cause of disability globally. It's evident that significant changes are imperative.
Personally, I've dedicated substantial resources to optimizing my health —from testing and therapies to supplements and my team of medical professionals—in pursuit of understanding health optimization at the deepest level. The culmination of this journey has led me to develop a comprehensive protocol.
In advocating for a new standard within discussions surrounding health optimization, I firmly believe in transparency and accountability. Thus, I advocate for the sharing of personal laboratory results.
Within this protocol, I offer insights into my methodologies, results, guiding principles, and more. My intention is twofold: to empower others by showcasing what's achievable and to spare you the time and some of the resources I've invested through the provision of this information.
My journey of data tracking has been ongoing, and while I've already made some of my labs public, I've taken additional steps to ensure the integrity and depth of this protocol. This involved collaborating with esteemed female MDs and PhDs, as well as assembling a team of female PhD candidates tasked with delving into scientific literature. Their efforts were aimed at uncovering any and all insights relevant to optimizing female health.
Here are some of my past posts early on:
Oura Rings in 2019, Cold Plunging in 2020, Fasting in 2020, Vibe Plates in 2020, Microbiome Optimization in 2020, Blood Glucose Monitoring in 2020, Hyperbaric Oxygen in 2020, Peptides in 2020, Biological Age in 2022
STAGGERING STATISTICS REGARDING OUR HEALTH
70%
of annual deaths in the United States are due to chronic disease, which is often diet and lifestyle related.
6%
ONLY 6% of Americans are metabolically healthy. Metabolic health is based defined as a person having optimal levels of the following five factors, without using medications to achieve these levels: blood glucose, triglycerides, high-density lipoprotein cholesterol, blood pressure, and waist circumference, without the need for medications.
6 IN 10
adults have a chronic disease. Heart disease, hypertension, stroke, type 2 diabetes, obesity, and cancer are just some of the many diseases we know can be prevented and treated using interventions like proper nutrition, exercise, stress reduction, and high-quality sleep.
73.6%
of American adults are overweight or obese. Being overweight is the primary risk factor for developing prediabetes.
1 in 3
of Americans have diabetes or pre-diabetes, which eventually leads to primarily type 2 diabetes, which for more than half of these people, is easily preventable with lifestyle changes.
66%
of adult Americans—are on at least one prescription drug.
MEDICAL DISCLAIMER
This website, including any experimental results presented, is for informational purposes only and does not constitute medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease. Individuals seeking medical advice should consult with a licensed physician.
DATA / PROTOCOLS FOR FEMALES, BASICALLY DON’T EXIST.
80% + of my audience is female, and I LOVE that, but the problem is, studies are often conducted on MALES. Females and males are not the same, and that is a good thing. But this is WHY this protocol is primarily focused on female health optimization. That is NOT to say that this protocol is not applicable to men, because the principles of gut health optimization, reducing your toxic burden etc. are unisex. When it comes to hormones and lifestyles, male and female protocols differ. Since these are my personal protocols and testing the protocol is applicable to women. With that being said, in parallel, I am also developing a protocol for my husband, which will offer data for males. When applicable, these protocols will be delineated to the proper sex.
MY RESULTS FROM THE FEMALE OPTIMIZATION PROTOCOL
Gut test results in the top 1%
Total toxic burden in top 1% of labs - 0 toxins in high range
Inflammation lower than 70% of 18 year old females (0.26)
Grip Strength in the 99th percentile for 18 year old women (98.8LBS)
Optimal bone density
Optimal body composition results
Waist circumference: 24 in | BMI 19.4 OPTIMAL
Optimal levels of liver fat (1.3%)
Optimal levels of visceral fat (0.3 liters)
Lung health age top 1% of 18 year old women (FEV1 4.60 |PEF 573 L/M)
Optimal full body MRI
Biological age (11 years younger)
Pace of aging results pending with TruDiagnostics
Liquid Biopsy - No cancer detected
Ultrasound - Ovaries - Follicle count for an 20 YO.
PROTOCOL STARTER GUIDE
FEMALE LONGEVITY OPTIMIZATION
BRANDS / ITEMS THAT I USE FOR MY PROTOCOL
ROUTINE MEASUREMENTS + COSTS
ROUTINE MEASUREMENTS + FREQUENCY
ONCE IN A LIFETIME
GENETICS (I have done five different genetics tests, ranging in complexity, but I am sharing the most user friendly version. This is easiest for you to interpret on your own. 3x4 Genetics - $299)
YEARLY
Full Body MRI (Cost $2,000 - Prenuvo)
Grail Cancer Screening (Grail Galleri Test $1,200)
Soft / Calcified Plaque Analysis (CLEERLY) +/- $2,000
Ultrasound (Ovaries) +/- $200
DEXA (+/- $200)
QUARTERLY
Total Toxin Burden (Vibrant America $699)
Advanced Female Blood Biomarkers (Labcorp $650)
Oral Health (Bristle $169)
Biological Dentist Cleaning/Exam (+/- $500)
NAD+ Testing ($499)
Pace of Aging (TruDiagnostics $299, Save 12% with code Kayla)
BI-ANNUALLY
Hormone Test (Dutch $629)
Nutrient Status (Genova $599)
GI Map (Genova $649)
WEEKLY
Body Composition (Withings Scale $300)
Lung Health (Mir Health $152)
Grip Strength (Digital Hand Dynamometer $29_
DAILY
Sleep (Oura) ($299 + $5/MO)
HRV (Oura)
Blood Glucose (LEVELS, Get TWO months free with link $248)
LONGEVITY BLOOD BIOMARKERS I MEASURE
LABCORP
Apolipoprotein A-1
Apolipoprotein B
CBC With Differential/Platelet
Comp. Metabolic Panel (14)
Copper, Serum or Plasma
Cortisol
C-Reactive Protein, High Sensitivity
DHEA-Sulfate
Estradiol
Fatty Acids, Free (Nonester)
Ferritin
Fibrinogen Activity
Folate (Folic Acid), Serum
Follicle-stimulating Hormone (FSH)
Hemoglobin A1c
Homocyst(e)ine
IGF-1
Insulin
Iron and TIBC
Lipid Panel With LDL/HDL Ratio
Lipoprotein (a)
Luteinizing Hormone(LH)
Magnesium, RBC
OmegaCheck(TM) (EPA+DPA+DHA)
Reverse T3, Serum
Selenium, Serum/Plasma
Sex Horm Binding Glob, Serum
T3 Uptake
Testosterone, Total
Thyroglobulin Antibody
Thyroid Peroxidase (TPO) Ab
Thyroxine (T4)
Thyroxine (T4) Free, Direct
Triiodothyronine (T3)
Triiodothyronine (T3), Free
TSH
Uric Acid
Vitamin A, Serum
Vitamin B1 (Thiamine), Blood
Vitamin B12
Vitamin D, 25-Hydroxy
Zinc, Plasma or Serum
ORDER OF TESTING I WOULD RECOMMEND FOR BEGINNERS
PHASE ONE DIAGNOSTICS
LABS TO START WITH:
1. GENETICS (IF YOU CAN, THIS WILL GUIDE YOUR PERSONAL PROTOCOL BASED ON GENETIC PREDISPOSITIONS) 3x4 GENETICS TEST.
2. BLOOD PANEL (SEE ABOVE FOR BIOMARKERS)
3. GUT TEST
TAKE GUT TEST BEFORE NUTRIENT TESTING, BECAUSE IF YOUR GUT NEEDED OPTIMIZING, YOU WONT ABSORB NUTRIENTS PROPERLY. FIX THE GUT FIRST.
5. TOTAL TOXIN TESTING (HEAVY METALS, MOLDS, ENVIRONMENTAL TOXINS LAB TEST BY VIBRANT AMERICA)
THEN IMPLEMENT DETOX PROTOCOL.
- ELIMINATE THE TOXINS FROM YOUR ENVIRONMENT, DETOX WITH SAUNA AND POSSIBLY BINDERS.
4. NUTRIENT TESTING (NUTREVAL OR METABOLOMIX BY GENOVA) OPTIMIZE NUTRITIONAL DEFICIENCIES THROUGH DIET, SUPPLEMENTATION OR IV THERAPY.
PHASE TWO COMING SOON.
CURRENT NUTRITION
OVERVIEW:
All whole foods, zero processed foods
All organic / biodynamic
Proteins are always grass-fed and finished.
No alcohol
Eat dinner at 6 (+/-) pm (4 hours prior to bed, used to be 5:30 pm, but now schedule adjusted for husbands schedule and love.)
+/- 1700 calories per day (easing up on caloric restriction as I prepare for conception)
Lots of healthy fats
Mineral Water or Distilled water with Trace Minerals Added Back
Breakfast (9:30 AM)
2 Happy Hen Eggs
Splash of Raw Milk
1 Tsp of Raw Butter
2 Tbs of Raw Organic Carrot Kimchi
1/2 Cup Organic Cherry Tomatoes
2 Cups Organic Spinach
1 Gerolsteiner Mineral Water
Novos CORE with water.
Smoothie
I think of smoothies as a nutrient delivery system.
1 Cup Blueberries
1/4 Organic Banana
1 Brazil Nut
1 Scoop AG1
1 Scoop Liposomal Creatine
2 Scoops Amara Colostrum
1 Organic Date
1 Tbs Flaxseed
2 Tbs Chia Seeds
Dinner (6PM)
Grass-fed / finished Wagyu Ribeye (2 nights per week)
Wild caught salmon (5 nights per week)
1 Tbs Raw Butter for Steak
2 Tbs Organic Olive Oil for Salmon
Organic Rosemary
Fermented Organic Garlic
High Quality Salt
One Vegetable Option From Below
Vegetable Options
Organic Broccolini
1 Tbs EVOO
1 Tbs ACV
Purple Sweet Potato (Small)
1 Tbs Lemon Juice
2 Tbs Cilantro
1 Tbs Lime
5 Cherry Tomatoes
Salt
Sautéed Spinach
Organic Spinach
1 Tbs EVOO
Fermented Garlic
1 Tbs ACV
Organic Carrot Fries
Organic Carrots
1 Tbs EVOO
High-Quality Salt
Organic Pepper To Taste
1/2 Tsp Organic Garlic Powder
1/2 Tsp Organic Onion Powder
SUPPLEMENTS
Sign Up For Practitioner Grade Supplements HERE.
Cod liver Oil (Carlson Labs) 1,100 mg of omega-3s, including EPA and DHA1,100 mg of omega-3s, including EPA and DHA
D3+K 5,000IU
WeNatal Prenatal (see ingredients in gray screenshot) This is also great to females not wanting to get pregnant, great multi.
Novos Core (see ingredients in white box screenshot)
Colostrum 4 scoops
Beta Carotene 75,000 mcg
IM Vitamin D 50KU every 8 WKs in winter (when I was living in a cold climate)
GENETICS
Understanding your bio-individual genetics will guide your protocol and help you focus on areas that matter most for your biology.
To the right you can see the biggest areas of concern, based on my genetics, but based on my labs, none of these are issues for me due to my lifestyle. Genetics are only determine about 10% of of your health outcomes, 90% is lifestyle (epigenetics) epigenetics essentially determine if a negative gene is turned on or off. Epigenetics is so exciting because we have control over our health outcomes. Genetics alone do not determine our health outcomes. I have done 5+ genetic tests in my life, I have included results from the easiest one to understand and apply - the 3x4 Genetics Test.
RESULTS:
I am genetically prone to High Blood Pressure (which I do not have)
Genetically prone to inflammation (also do not have)
Genetically prone to reduced methylation (Supporting with methylated B vitamins in multi)
BODY COMPOSITION
MEASUREMENTS
DEXA
SECA
RESULTS
Weight 127.4
Height 5ft 8 in
Waist circumference: 24 in
Bmi 19.4 OPTIMAL
Skeletal muscle mass 46.1 lbs (36.2%)
Skeletal muscle mass index by mri 7.0
Fat mass percentage 19.1%
Phase angle 82 percentile
Visceral adipose tissue - 0.3 liters
Total body water (tbw) is divided into extracellular (ecw) and intracellular water (icw).
TBW=EWC+ICW
Total body water: 34.0 liters
ECW 14.4 liters
PROTOCOL
15K Steps+ Per Day
1 Hour Workout 4x Per Week
Have at least 1L of water pre-training with 1g salt
Sip on water during training
Have at least 1L water immediately after training
2 days ON
1 day REST
Do not count warmup sets
Use as many warmup sets as needed to get into your workout sets
Day #1 - Legs (1m rest between sets)
Walking Dumbbell Lunges (Long strides): 3 sets x 40 yards
Single Leg Extensions (Hold each rep 3s): 3x15
Barbell Squat (high bar): 2x20
Machine Front Squat: 2x20
5 sprints post workout on bike (30s on, 30s slow)
Day #2 - Chest/Back/Shoulders (10s between giant sets, then 2m rest after set is complete)
Close Grip Lat Pulldown: 3x10-15
Seated Dumbbell neutral Grip Dumbbell Press: 3x10-12
45 Degree Dumbbell Flye: 3x10-12
Behind The Neck Pulldown: 3x10-12
Cable Upright Row: 3x12-20
Flat Machine Press: 3x10-12
Supinated Cable Row: 2x10-12
Reverse Cable Flye: 2x15-20
Bent Over Dumbbell Flye: 2x20-25
Day #3 - Hamstrings/Lower back (1-2m rest)
Single Leg Curl: 3x8-10 (hold rep 2s)
Barbell RDL: 3x6-10 (go heavy)
Lying Leg Curl: 3x12-15
Back n Forth Dumbbell Lunges: 2x15 each leg
Weighted Hyper Extensions: 2x25
5 sprints post workout on treadmill (30/30)aa
Day #4 - Shoulders/Arms (45-60s)
Seated Dumbbell Lateral: 7x15 (30s rest)
Machine Lateral: 3x20,15,12
Preacher Machine Curl: 3x10-12
Cable Rope Pushdown: 3x12-15
Hanging Leg Raise: 3x15-20
HEART HEALTH
MEASUREMENTS
NMR PANEL
GENETICS
MRI
CTTA
CLEERLY SOFT PLAQUE ANALYSIS
MARKERS
Resting Heart Rate 54
HRV 55-60
CLEERLY SOFT PLAQUE ANALYSIS
Stenosis 0%
Coronary Calcification 0
Left Anterior Descending Coronary Artery 0
Left Circumflex Coronary Artery 0
Right Coronary Artery 0
Posterior Descending Artery 0
Total Coronary Artery Calcium Score 0
RCA Total Plaque Volume: 1.MM3
TOXINS
Environmental Toxins, Molds, Heavy Metals.
RESULTS:
Results in the Top 1%
ZERO elevated levels of toxins.
For reference we essentially never see ZERO toxins in the HIGH section of this lab.
Also, I am living in LA which is one of the hardest cities to avoid toxins in. This is why mu husband and I will be moving to nature in the next few years, and having a low toxic burden will be significantly easier then!)
PROTOCOL:
This will take time to fully explain / make easy - but the gist is.
Eliminate all pesticides from food (eat organic or grow your own)
Swap beauty products with toxins for clean versions (full BEAUTY protocol coming soon)
Eliminate toxins in the home (Air filters, shower water filters, organic mattress, etc.)
Sauna 3-5x per week.
No eating at restaurants (unless 100% organic and no seed oils)
METABOLIC HEALTH
ONLY 6% OF AMERICANS ARE METABOLICALLY HEALTHY BASED ON THESE FIVE MARKERS (DIAGNOSTIC CRITERIA FOR METABOLIC SYNDROME)
High fasting glucose (blood sugar). This means a fasting reading of 100 mg/dL or higher, or being on medication to treat high blood sugar.
Triglycerides Reading of 150 mg/dL or greater, or being on medicine to treat high triglycerides.
HDL - Reading of less than 40 mg/dL for men, or less than 50 mg/dL for women.
Blood Pressure - Reading of 130/85 mm/Hg or higher, or being on medication to treat high blood pressure
Waist Circumference - less than 40 inches for men and less than 35 inches for non-pregnant women
MY RESULTS:
Fasting Glucose - 70mg/dL
Triglycerides - 68 mg/dL
HDL - 90 mg/dL
Blood Pressure: 104/75 mmHG
Waist Circumference: 24 in
GRIP STRENGTH
MEASUREMENT:
98.9 (99th Percentile For Females) R HAND
92.2 L Hand
PROTOCOL:
Finger Pull-ups
Dumbbell Grip
Paused Pull-ups
TWICE PER WEEK IN NORMAL TRAINING SESSIONS.
LUNG HEALTH
MEASUREMENTS
99th percentile of 18YO
FEV1 4.60
PEF 573 L/M
PROTOCOL:
Walking
Sprinting on treadmill 2x per week.
FERTILITY
MEASUREMENTS:
Follicle count for a 20 YO.
Follicle count : 27
NO PCOS
AMH - 5
Right ovary: Right ovary dimensions: 3.29 x 2.81 x 2.30 cm Right ovary comments: no cysts, LF 9.1 mm Left ovary: Left ovary dimensions: 3.27 x 1.59 x 2.34 cm Left ovary comments: no cysts, LF 9.2 mm Right Follicles: Number of right ovarian follicles less than 10 mm: 20 Left Follicles: Number of left ovarian follicles less than 10 mm: 7 Uterus: Uterus dimensions: 5.18 x 2.99 x 4.0 cm Endometrium thickness: 3.76 mm
SLEEP
MEASURMENT: OURA
Average sleep score 91 (Pre relocation to LA)
Current Average Sleep Score 85 (working on adjusting schedule per requirements of my business, my business is on EST and I am now on PST so I have seen a decline in my sleep scores, due to my body being so used to being on EST.
PROTOCOL:
I keep a consistent sleep schedule (I am in bed by 10 pm) being in bed by 10 is not just my preference, but there are many benefits of being in bed by 10 pm.
Stop eating 3-4 hours prior to bed
Blackout out room
Cool room (I keep mine at 65 degrees)
Red lights at night
Sunshine in eyes in the AM
Viewing sunset
Wind down time 1 hour prior to bed (putting body into parasympathetic state)
Avoid caffeine / stimulants after 12 noon.
GUT HEALTH
Results in the top 1% of all gut tests
MEASUREMENT: GI MAP GENOVA
Maldigestion - 0
Inflammation - 0
Metabolic Dysbosis - 0
Infection - 0
General Dysbiosis - 2
PROTOCOL:
Gut test 2x per year
Custom supplements targeted for dysbiosis
No processed foods
Butter for buterate
Colostrum for gut health
Bone broth for gut health
No seed oils
Probiotic-rich foods
BONE HEALTH
MEASUREMENTS:
DEXA
Total spine t-score 0.4
Total spine z-score 0.4
Left hip t-score 0.6
Left hip z-score 0.
BALANCE
Fall risk assessment LOW
Cop path length 14, 94th percentile
ORAL
MEASUREMENTS:
BIOLOGICAL DENTIST ASSESSMENT
BRISTLE ORAL HEALTH TEST
Tooth Health Optimal
Gut Impact Optimal
Halitosis Optimal
Beneficial Bacteria Optimal
PROTOCOL:
Brushing (AM/LUNCH/PM)
Once a day - I use Waterpik w. Brio Mouthwash
Once a day - standard flossing with Cocofloss.
Coconut oil pulling
Ozone oil pulling 2x per week
See a biological dentist 2x per year
Cleaning 2x per year w bio dentist
Tongue scrape daily
Mouth taping
Thank you to my Biological Dentist, Dr. Matt Kogan
COMMUNITY / SOCIAL
This is an underrated topic in health optimization but having a sense of community and healthy social life is critical to a longer life.
This is an area that is finally thriving for me. I spent much of my life focused on work and health optimization. I now prioritize connection more than ever.
MEASUREMENTS:
Cortisol levels (can be correlated)
HRV (somewhat correlated)
Self-reporting
PROTOCOL:
1 hour minimum connection time with my husband each night
1 Friend event per week (hike, Erewhon meet up, etc.)
ADDITIONAL READING ON THIS TOPIC:
The Harvard Study of Adult Development (1938–ongoing):
This longitudinal study, initially known as the Grant Study, has been tracking the lives of 268 Harvard College sophomores since 1938. It has consistently found that close relationships, rather than wealth or success, are strong predictors of health and happiness.
The Blue Zones Project:
Research conducted by Dan Buettner and his team identified regions around the world, dubbed "Blue Zones," where people tend to live longer and healthier lives. One commonality among these regions is a strong sense of community and social support networks.
Meta-analyses:
Several meta-analyses have been conducted, pooling data from multiple studies to provide more comprehensive insights. For instance, a meta-analysis published in the journal PLoS Medicine in 2010 concluded that strong social relationships were associated with a 50% increased likelihood of survival.
The Longevity Project:
This study, spanning eight decades and led by Dr. Howard S. Friedman and Leslie R. Martin, analyzed data from over 1,500 individuals. It found that individuals with strong social ties tend to live longer than those who are more isolated.