Longevity Optimization with Kayla Barnes-Lentz

A lot of women are tired, busy, and trying to stay healthy. But what if you didn’t need to do everything perfectly to feel good? In this episode, we talk about the key parts of health that matter most. You’ll learn how much sleep your body actually needs, what kind of movement helps you stay strong, how to eat for steady energy, and why your relationships can change your health. We also talk about real numbers and real habits that work. All you have to do is to learn what truly helps your body stay balanced, strong, and full of energy. See Kayla's full protocol here: https://www.protocol.kaylabarnes.comTech items mentioned: Pulsetto:  https://pulsetto.sjv.io/raOKYy (use code Kayla10 to save!) Chapters 00:00:44: Introduction of health pillars and minimum effective dosage. 00:01:44: Benefits of sleep and women's unique sleep needs. 00:05:34: Kayla's personal sleep routine and wind-down practices. 00:08:17: Optimal sleep duration and key sleep hygiene tips. 00:13:30: Analysis of sleep metrics like deep and REM sleep. 00:22:14: Hormonal benefits of sleep, specifically cortisol and melatonin. 00:24:22: Introduction to exercise and Kayla's detailed protocol. 00:30:26: Minimum effective dose for exercise, focusing on Zone 2. 00:34:00: Importance of strength training and general fitness goals. 00:38:07: Understanding body composition, fat mass, and bone density. 00:47:37: Nutrition personalization and metabolic health goals. 00:56:18: Social connection as a pillar of longevity. Guest’s socials + website Instagram: @saragottfriedmd [https://www.instagram.com/saragottfriedmd/?hl=en] Website: https://saraszalmd.com/ [https://saraszalmd.com/] Kayla's social + website: Instagram: https://www.instagram.com/kaylabarnes/ [https://www.instagram.com/kaylabarnes/] TikTok: https://www.tiktok.com/@femalelongevity [https://www.tiktok.com/@femalelongevity] Twitter: https://x.com/femalelongevity [https://x.com/femalelongevity]  Website: https://www.kaylabarnes.com/ [https://www.kaylabarnes.com/] Follow Her Female Protocol: https://www.protocol.kaylabarnes.com/ [https://www.protocol.kaylabarnes.com/] Become a Member of Kayla's Female Longevity Membership: https://kayla-barnes-lentz.circle.so/checkout/become-a-member [https://kayla-barnes-lentz.circle.so/checkout/become-a-member]

Dr. Brad Schoenfeld, PhD is one of the world’s leading researchers on muscle hypertrophy (muscle growth). He is a Professor of Exercise Science at Lehman College in New York, where he directs the Human Performance Laboratory. Over his career, he has published more than 300 peer-reviewed articles, book chapters, and textbooks on resistance training, body composition, and nutrition. He is the author of Science and Development of Muscle Hypertrophy and The Max Muscle Plan, and has received prestigious honors such as the NSCA Young Investigator of the Year and the Dwight D. Eisenhower Fitness Award. Beyond academia, he has been a personal trainer and natural bodybuilding competitor, which allows him to uniquely bridge cutting-edge science with practical application. Here's what he knows: the fitness industry has been selling you the wrong story. Not maliciously, but confidently. And most people are paying the price without even realizing it. In this episode, Brad reveals why so many people are working harder than they need to while missing the basics that matter most. We discuss the beliefs keeping women from reaching their potential, the risks that sneak up when you avoid certain types of training, and what actually determines whether you stay strong and independent decades from now. He also tackles the myths around supplements, workout structure, and whether you're doing enough or too much. If you're ready to stop spinning your wheels and start training smarter, this conversation will show you exactly where to begin. Chapters: 00:00 - Meet Dr. Schoenfeld & why strength training is vital for health 07:00 - Metabolic health, bone density & preventing osteoporosis 15:00 - Training for strength, hypertrophy & power (and busting myths) 25:00 - Practical routines: how much volume, soreness, and recovery time 34:00 - Glute growth, exercise variety & women’s training differences 45:00 - Protein, fueling & the truth about creatine Dr. Schoenfeld’s Social + Website Website: https://www.lookgreatnaked.com/ [https://www.lookgreatnaked.com/] Instagram: https://www.instagram.com/bradschoenfeldphd/ [https://www.instagram.com/bradschoenfeldphd/] Kayla's Social + Website Instagram: https://www.instagram.com/kaylabarnes/ [https://www.instagram.com/kaylabarnes/] TikTok: https://www.tiktok.com/@femalelongevity [https://www.tiktok.com/@femalelongevity] Twitter: https://x.com/femalelongevity [https://x.com/femalelongevity] Website: https://www.kaylabarnes.com [https://www.kaylabarnes.com] Follow Her Female Protocol: https://www.protocol.kaylabarnes.com [https://www.protocol.kaylabarnes.com]

For years, women have been told that birth control or IVF are the only solutions to reproductive issues. Dr. Naomi Whitaker knows that’s not the full story. Through Restorative Reproductive Medicine, she helps women identify the deeper health imbalances that fuel infertility, endometriosis, PCOS, and hormones, and shows how healing the body’s natural rhythms can change everything.  In this episode, Dr. Whitaker reveals why standard lab ranges are often misleading, how cycle charting can act like a “health report card,” and why bioidentical hormone support is a game changer for energy, mood, and long-term vitality. She also shares her perspective on endometriosis surgery, PCOS subtypes, and the future of reproductive care. If you are tired of one size fits all advice and want science based, patient focused solutions that aim to fix root causes, this conversation gives straightforward clarity and practical next steps. Chapters: 00:05:22 - Introduction to Restorative Reproductive Medicine 00:08:14 - The evolution of medicine and limitations of traditional research 00:17:24 - Core principles of Restorative Reproductive Medicine (RRM) 00:19:36 - Challenging the concept of "incessant ovulation" as a cancer risk 00:25:27 - Importance of thorough patient intake and cycle charting in RRM 00:33:19 - Practical tips for Creighton Model cycle charting 00:45:27 - The role and importance of bioidentical progesterone in women's health 00:59:05 - Reversing high FSH with DHEA for ovarian longevity 01:10:27 - Comprehensive insulin resistance testing and management strategies 01:43:22 - Surgical options and novel treatments for PCOS 01:55:53 - Adhesion prevention and delicate surgical techniques in pelvic reconstruction 02:19:57 - Understanding endometriosis in Detail Guest’s socials + website Instagram: @napro_fertility_surgeon [https://www.instagram.com/napro_fertility_surgeon/] Website: https://bio.site/napro_fertility_surgeon [https://bio.site/napro_fertility_surgeon]  Kayla's social + website: Instagram: https://www.instagram.com/kaylabarnes/ [https://www.instagram.com/kaylabarnes/] TikTok: https://www.tiktok.com/@femalelongevity [https://www.tiktok.com/@femalelongevity] Twitter: https://x.com/femalelongevity [https://x.com/femalelongevity]  Website: https://www.kaylabarnes.com/ [https://www.kaylabarnes.com/] Follow Her Female Protocol: https://www.protocol.kaylabarnes.com/ [https://www.protocol.kaylabarnes.com/] Become a Member of Kayla's Female Longevity Membership: https://kayla-barnes-lentz.circle.so/checkout/become-a-member [https://kayla-barnes-lentz.circle.so/checkout/become-a-member]

Today I’m joined by Dr. Lara Briden, a naturopathic doctor, best-selling author, and internationally recognized expert in women’s hormones for a wide-ranging conversation on cycle health and why ovulation is a vital sign of wellbeing. We talked about how monthly ovulation creates hormones that support bones, metabolism, and brain function, and what happens when that rhythm is disrupted by stress, restrictive eating, or birth control. Dr. Briden explains why natural estradiol and progesterone are so protective, how they differ from synthetic hormones, and what that means for both younger women and women approaching perimenopause. She also shares her perspective on missing periods, hypothalamic amenorrhea, and the four functional types of PCOS, along with the growing role of insulin resistance in hormone imbalance. We talk about how to track ovulation, what lab markers to look for, and why restoring cycles is one of the most powerful steps for long-term health. Chapters 00:49 - Ovulation as a vital sign of female health 02:57 - Impact of hormonal birth control on ovulation and hormones 07:51 - Benefits of natural estrogen and progesterone 09:47 - Perimenopause and importance of hormones in young women 11:49 - Benefits of estradiol and progesterone 17:37 - Dysregulated or missing periods 19:50 - Anovulatory cycles and tracking ovulation 22:50 - Lag time for menstrual cycle disruption and recovery 26:50 - Differentiating between hypothalamic amenorrhea and PCOS 31:18 - Four different types of PCOS 36:25 - Lab markers for insulin resistance 58:53 - Recommendations for managing insulin-resistant PCOS Dr. Briden socials + website Website: ⁠https://www.larabriden.com/about/⁠ [https://www.larabriden.com/about/]  Instagram: ⁠@larabriden⁠ [https://www.instagram.com/larabriden/?hl=en] Kayla's social + website: Instagram: ⁠https://www.instagram.com/kaylabarnes/⁠ [https://www.instagram.com/kaylabarnes/] TikTok: ⁠https://www.tiktok.com/@femalelongevity⁠ [https://www.tiktok.com/@femalelongevity] Twitter: ⁠https://x.com/femalelongevity⁠ [https://x.com/femalelongevity]  Website: ⁠https://www.kaylabarnes.com/⁠ [https://www.kaylabarnes.com/] Follow Her Female Protocol: ⁠https://www.protocol.kaylabarnes.com/⁠ [https://www.protocol.kaylabarnes.com/] Become a Member of Kayla's Female Longevity Membership: ⁠https://kayla-barnes-lentz.circle.so/checkout/become-a-member⁠ [https://kayla-barnes-lentz.circle.so/checkout/become-a-member]

Join us in this insightful episode as we sit down with Dr. Ja-Nae Duane, a behavioral scientist, futurist, and bestselling author. We delve into the intersection of exponential technology, human systems, and the future of health. Discover how Dr. Duane's journey from opera singer to futurist informs her mission to improve life for a billion people. Chapters: 1. Introduction to Dr. Janaye Duane (0:00 - 2:30) * Overview of Dr. Duane's background and mission. 2. From Opera Singer to Futurist (2:31 - 10:00) * Dr. Duane shares her career journey and the transition to futurism. 3. The Impact of COVID-19 (10:01 - 18:00) * Discussion on how the pandemic has shifted scenario planning and work dynamics. 4. Biohacking and Longevity (18:01 - 30:00) * Exploring future trends in biohacking and longevity medicine. 5. Ethical Considerations in AI (30:01 - 40:00) * Delving into the ethical implications of AI in healthcare. 6. Practical Tools for Growth (40:01 - 50:00) * Exercises and tools for personal and professional development. 7. Conclusion and Future Outlook (50:01 - End) * Final thoughts and the importance of ongoing conversations about health and technology.