12. Kayla Barnes-Lentz: Female-Specific Health Approach, Reducing Toxins from Daily Products, Aligning Routines with Menstrual Cycles, Understanding Your Genetics + More!

Podcast Summary: Extend Podcast with Darshan Shah, MD

Episode 12: Kayla Barnes-Lentz – Female-Specific Health, Reducing Toxins, Aligning Routines with Menstrual Cycles, Understanding Your Genetics & More
Release Date: December 3, 2024

Overview

In this engaging, information-packed episode, Dr. Darshan Shah sits down with Kayla Barnes-Lentz, a biohacking and female longevity expert, to explore the nuances of personalized health, with a particular focus on women’s unique needs. Together, they delve into the importance of reducing toxic burden, aligning wellness routines with menstrual cycles, leveraging genetic insights for health optimization, and building foundational protocols around nutrition, sleep, and movement. The episode is loaded with actionable insights, powerful quotes, and practical steps for listeners aiming to extend their healthspan.

Key Topics & Insights

The N of 1: Health Is Individualized

Kayla’s Core Message: Every person—especially women—should approach health as an experiment of one (“n of 1”), since bio-individuality means what works for one may not work for all.

“What can work for me might not necessarily work for everybody... Everyone needs to be their own n of 1, because that's how you're gonna get the best results.”
— Kayla Barnes-Lentz, [02:32]

RCTs vs. Individual Response: Dr. Shah emphasizes that population studies are guides, not guarantees, and outliers should listen to their bodies and data.

“RCTs are telling you what happened to most people, but when you consider yourself an n of 1... you can fall away from what happened to most people and be on either side of that.”
— Dr. Shah, [03:40]

Women’s Unique Health Needs

Female-Specific Challenges: Women face higher rates of PCOS, autoimmune diseases, and endometriosis. The standard “male” biohacking/health protocols don’t always translate.

“Women need to take a slightly different approach. We have a 28-day cycle that impacts us very differently than men do.”
— Kayla, [02:32]

Aligning With the Menstrual Cycle: Kayla outlines modifying nutrition and exercise routines based on cycle phase – more red meat during menstruation, higher carbs in the luteal phase, easing off cold plunges during the second half to support progesterone.

“Do not focus on eating for your cycle if you’re not just mastering the basics... but then, absolutely, you can layer in more targeted support aligned with your cycle.”
— Kayla, [31:16]

Reducing Toxic Burden

Why Toxin Exposure Matters: Modern life exposes women to double the toxins men encounter, mainly due to personal care and household products. This unseen burden is a major root cause of chronic disease.

“Women leave the home with almost double the amount of toxins that men do... It’s like a full-time job to avoid them, but if you can start just making small changes... it's a game changer.”
— Kayla, [07:33]

Practical Approach: Start slow—one item or change per week. Audit home and personal care products using resources like the Environmental Working Group (EWG)’s Skin Deep Database.

“I even have put out my ‘Healthy Home Optimization Checklist.’ It’s long, but you go one or two items at a time. Don’t feel overwhelmed.”
— Kayla, [13:22]
Testing: Both Kayla and Dr. Shah use “Total Toxic Burden” tests (e.g., from Vibrant America) to track heavy metals, mycotoxins, and plastics.

“All your habits are going to be shown [in that test]... it’s exciting to know what I’m doing works.”
— Kayla, [09:18]

Foundational Health Practices

1. Nutrition [26:27–33:23]

Kayla’s Philosophy: Keep it simple—whole foods, high-protein (100g+/day), organic where possible, minimize ultra-processed food, and emphasize seasonal, local produce for better nutrients.

“Every piece of food that I put into my mouth, I think about: ‘Is this benefiting me or is it a detriment?’”
— Kayla, [28:37]

Protein for Women: Protein is especially underrated for women’s health and muscle; ideal intake: 0.8–1g per pound body weight.
Bio-individuality in Diet: Extreme diets (carnivore, vegan) may offer short-term benefits, but labs must reflect support, and risks (e.g., for cardiovascular markers) should be monitored closely.

“My labs were telling me a different story… if you’re going to do an extreme diet… look at your labs.”
— Kayla, [31:16–33:23]

2. Sleep Optimization [35:05–47:17]

Morning and Night Rituals: Sunlight in the morning (“anchors circadian rhythm”), red lights after sunset, and temperature control (65°F in bedroom).

“Wind down routine... getting rid of all that blue light—works. Then, the red lights at night.”
— Kayla, [37:41]

EMF Minimization: Kayla uses a Faraday cage around her bed (Safe Living Technologies), EMF-blocking paint, and keeps devices out of the bedroom to optimize regenerative sleep.
Other Tactics: Weighted sleep masks, GOTS-certified organic mattresses/sheets, grounding mats.

3. Exercise/Movement [47:38–54:22]

Cycle-Synced Training: Higher intensity/PRs in the follicular/ovulation phase, lighter workouts and less cold exposure in the luteal phase.
Protocol Example:
- 3x/week high-intensity Carol Bike sessions (VO2 max)
- 3–4x/week strength training (focus on deadlifts, squats for bone density)
- 15,000+ steps/day (walking, zone 2 cardio)
- 5 days/week sauna (25min post-workout)

“None of [the women I work with] are bulky. They’re all toned as we want to call it. And you do that by adding muscle.”
— Kayla, [52:53]

Tracking & Testing [35:36–37:26; 61:07–64:08]

At-Home Tracking:
- Daily: OURA Ring (sleep)
- Weekly: Grip strength (dynamometer), lung spirometry, blood pressure, body composition
Quarterly Labs: Gut (GI effects by Genova), toxin panels, NutrEval for micronutrients
Continuous Glucose Monitors: Kayla and Shah recommend 2–3 months use for everyone; “revelatory” for personalizing diet.

Supplementation

[54:34–63:20]

Foundational Stack (for most):
- Vitamin D3/K2
- Omega-3 fish oil
- Magnesium (multi-form, e.g., Bioptimizers)
- Creatine (5g/day, up to 8g for brain/Alzheimer’s risk)
- Mitochondrial support: Urolithin A (Timeline), NR (TruNiagen), Spermidine, Novos
Personalization: Kayla cycles and tailors stacks based on NutrEval results, gut protocols, and pregnancy prep.
Prenatal: Emphasis on methylated B vitamins (esp. for MTHFR variants).
Other: Olive oil shots, zinc, Stemregen, adaptogenics depending on goals.

Mindset & Habit Formation [72:51–77:56]

Purpose-Driven Change: Knowing your “why” (legacy, family, longevity) underlies discipline and long-term adherence.
Habit Stacking: Attach new health behaviors to established routines for consistency.
Growth Mindset: Becoming the “CEO of your own health,” self-education, and community support are essential.

“Write down your purpose... If you don't know your why, you're never gonna... There's plenty of days I don't want to go to the gym, but I go because I know my purpose.”
— Kayla, [73:11]

Advanced Longevity & Biohacking (Home Protocols) [77:56–90:05]

Devices/Modalities Kayla Uses at Home:
- Sauna (infrared and Finnish style, Heavenly Heat brand)
- Cold plunge (except 2nd half of menstrual cycle)
- Hyperbaric chamber (2.0 ATA, loading protocol: 40 sessions)
- NanoVi (oxidative stress and protein-folding)
- PEMF (Pulse/clinical grade, or Higher Dose at-home unit)
- Ozone therapy (water, rectal, limb bagging)
- Red light therapy (full body, 3x/week)
Free “Biohacks”: Sunlight instead of red light, outdoor grounding instead of PEMF, cold showers instead of plunge, dry brushing for lymphatics.

Morning Routine Deep Dive [86:39–90:26]

Kayla’s Morning Ritual:

5–5:30am natural wake, immediately water + minerals
PEMF session with reading/gratitude or prayer
Walk outside for morning sunlight exposure (20–30min)
Workout (45min, often at gym)
Sauna (immediately post-workout)
Red light therapy
Shower, then breakfast + supplements
Tracks daily metrics (weight, blood pressure, grip strength, lung function)

“I always say, set your mind before the day sets it for you... If I do all of these amazing things, how much more powerful am I going to go into the day?”
— Kayla, [87:17]

Biological Age & Motivation [90:26–91:40]

Kayla’s latest biological age: 12 years younger than chronological.
Building health now pays back for fertility, later decades, and feeling vital every day.

Fertility & Preconception Health [67:09–72:05]

Kayla and her husband both tested for comprehensive fertility markers—both with top-tier results at age 34 ([68:15]).
Her advice: Prep at least a year before conception, prioritize toxic reduction, gut/microbiome, biological age, AND involve your partner (50:50 responsibility).
Healthy lifestyle interventions (not just medications) are primary for fertility.

"It's the toxic burden that's low. It's the gut health that's good. It's just working out, eating right, sunlight, movement, good sleep. And it's really sad where we're at with fertility these days."
— Kayla, [69:00]

Notable Quotes & Memorable Moments

On Toxin Reduction

“Women leave the home with almost double the amount of toxins that men do.” – Kayla, [07:33]
“If you just detoxify one thing per week... over time... it’s more accessible.” – Dr. Shah, [13:22]

On Mindset

“You have to believe you deserve all of these things. You can't outperform your level of self-esteem.” – Kayla, [72:51]
“Become the CEO of your own health...take personal responsibility.” – Dr. Shah, [75:09]

On Consistency

“It's all consistency... It's much easier to lay down in a hyperbaric chamber... but that's not what's going to really make the largest impact in the long term for my health.” – Kayla, [77:10]

On Female Empowerment

“It makes me so sad because women just deserve to have optimal health. We shouldn't have to struggle so hard...” – Kayla, [10:59]

On Biohacking Tools

“Sauna is required these days for overall health. It’s a necessity.” – Dr. Shah, [78:16]
“I have a little mini-clinic over there.” – Kayla, [85:43]

On Getting Started

“The key is to just get started and have routines build up over time.” – Dr. Shah, [12:43]

Timestamps for Key Segments

02:32 – The N of 1 & Personalized Health
07:33 – Unique Female Health, Toxic Burden
13:22 – Practical Detox Steps, EWG/Skin Deep
26:27 – Nutrition (Simple, Protein-First)
37:26 – Sleep Tracking & Optimization (red light, EMF, routines)
47:38 – Female-Specific Exercise, Cycle Syncing, Strength & VO2 Max
54:34 – Supplementation (Foundational, Personalization)
61:07 – Laboratory Testing, Tracking Basics
72:51 – Mindset, Purpose, Habit Stacking
77:56 – Home Biohacking & Advanced Devices
86:39 – Detailed Morning Routine
90:26 – Biological Age Results, Motivation
67:09 – Fertility Optimization & Preconception Health

Resources & Where to Find Kayla

Website: kaylabarnes.com
Podcast: Longevity Optimization with Kayla Barnes-Lentz
Instagram: @kaylabarnes
Clinic: Live (LYV) Wellness Space, Cleveland, OH

“Everybody deserves great health.” — Kayla, [10:59]

This episode is a masterclass in foundational and advanced health optimization—especially for women—delivering actionable protocols, empowering perspectives, and plenty of “start here” tips for the real world, all in the optimistic, science-backed voices of two passionate health leaders.

For full protocols and Kayla’s “Healthy Home Optimization Checklist,” visit her website or check the episode show notes.

Podcast Summary: Extend Podcast with Darshan Shah, MD

Episode 12: Kayla Barnes-Lentz – Female-Specific Health, Reducing Toxins, Aligning Routines with Menstrual Cycles, Understanding Your Genetics & More
Release Date: December 3, 2024

Overview

Key Topics & Insights

The N of 1: Health Is Individualized

Kayla’s Core Message: Every person—especially women—should approach health as an experiment of one (“n of 1”), since bio-individuality means what works for one may not work for all.

“What can work for me might not necessarily work for everybody... Everyone needs to be their own n of 1, because that's how you're gonna get the best results.”
— Kayla Barnes-Lentz, [02:32]

RCTs vs. Individual Response: Dr. Shah emphasizes that population studies are guides, not guarantees, and outliers should listen to their bodies and data.

“RCTs are telling you what happened to most people, but when you consider yourself an n of 1... you can fall away from what happened to most people and be on either side of that.”
— Dr. Shah, [03:40]

Women’s Unique Health Needs

Female-Specific Challenges: Women face higher rates of PCOS, autoimmune diseases, and endometriosis. The standard “male” biohacking/health protocols don’t always translate.

“Women need to take a slightly different approach. We have a 28-day cycle that impacts us very differently than men do.”
— Kayla, [02:32]

Aligning With the Menstrual Cycle: Kayla outlines modifying nutrition and exercise routines based on cycle phase – more red meat during menstruation, higher carbs in the luteal phase, easing off cold plunges during the second half to support progesterone.

“Do not focus on eating for your cycle if you’re not just mastering the basics... but then, absolutely, you can layer in more targeted support aligned with your cycle.”
— Kayla, [31:16]

Reducing Toxic Burden

Why Toxin Exposure Matters: Modern life exposes women to double the toxins men encounter, mainly due to personal care and household products. This unseen burden is a major root cause of chronic disease.

“Women leave the home with almost double the amount of toxins that men do... It’s like a full-time job to avoid them, but if you can start just making small changes... it's a game changer.”
— Kayla, [07:33]

Practical Approach: Start slow—one item or change per week. Audit home and personal care products using resources like the Environmental Working Group (EWG)’s Skin Deep Database.

“I even have put out my ‘Healthy Home Optimization Checklist.’ It’s long, but you go one or two items at a time. Don’t feel overwhelmed.”
— Kayla, [13:22]
Testing: Both Kayla and Dr. Shah use “Total Toxic Burden” tests (e.g., from Vibrant America) to track heavy metals, mycotoxins, and plastics.

“All your habits are going to be shown [in that test]... it’s exciting to know what I’m doing works.”
— Kayla, [09:18]

Foundational Health Practices

1. Nutrition [26:27–33:23]

Kayla’s Philosophy: Keep it simple—whole foods, high-protein (100g+/day), organic where possible, minimize ultra-processed food, and emphasize seasonal, local produce for better nutrients.

“Every piece of food that I put into my mouth, I think about: ‘Is this benefiting me or is it a detriment?’”
— Kayla, [28:37]

Protein for Women: Protein is especially underrated for women’s health and muscle; ideal intake: 0.8–1g per pound body weight.
Bio-individuality in Diet: Extreme diets (carnivore, vegan) may offer short-term benefits, but labs must reflect support, and risks (e.g., for cardiovascular markers) should be monitored closely.

“My labs were telling me a different story… if you’re going to do an extreme diet… look at your labs.”
— Kayla, [31:16–33:23]

2. Sleep Optimization [35:05–47:17]

Morning and Night Rituals: Sunlight in the morning (“anchors circadian rhythm”), red lights after sunset, and temperature control (65°F in bedroom).

“Wind down routine... getting rid of all that blue light—works. Then, the red lights at night.”
— Kayla, [37:41]

EMF Minimization: Kayla uses a Faraday cage around her bed (Safe Living Technologies), EMF-blocking paint, and keeps devices out of the bedroom to optimize regenerative sleep.
Other Tactics: Weighted sleep masks, GOTS-certified organic mattresses/sheets, grounding mats.

3. Exercise/Movement [47:38–54:22]

Cycle-Synced Training: Higher intensity/PRs in the follicular/ovulation phase, lighter workouts and less cold exposure in the luteal phase.
Protocol Example:
- 3x/week high-intensity Carol Bike sessions (VO2 max)
- 3–4x/week strength training (focus on deadlifts, squats for bone density)
- 15,000+ steps/day (walking, zone 2 cardio)
- 5 days/week sauna (25min post-workout)

“None of [the women I work with] are bulky. They’re all toned as we want to call it. And you do that by adding muscle.”
— Kayla, [52:53]

Tracking & Testing [35:36–37:26; 61:07–64:08]

At-Home Tracking:
- Daily: OURA Ring (sleep)
- Weekly: Grip strength (dynamometer), lung spirometry, blood pressure, body composition
Quarterly Labs: Gut (GI effects by Genova), toxin panels, NutrEval for micronutrients
Continuous Glucose Monitors: Kayla and Shah recommend 2–3 months use for everyone; “revelatory” for personalizing diet.

Supplementation

[54:34–63:20]

Foundational Stack (for most):
- Vitamin D3/K2
- Omega-3 fish oil
- Magnesium (multi-form, e.g., Bioptimizers)
- Creatine (5g/day, up to 8g for brain/Alzheimer’s risk)
- Mitochondrial support: Urolithin A (Timeline), NR (TruNiagen), Spermidine, Novos
Personalization: Kayla cycles and tailors stacks based on NutrEval results, gut protocols, and pregnancy prep.
Prenatal: Emphasis on methylated B vitamins (esp. for MTHFR variants).
Other: Olive oil shots, zinc, Stemregen, adaptogenics depending on goals.

Mindset & Habit Formation [72:51–77:56]

Purpose-Driven Change: Knowing your “why” (legacy, family, longevity) underlies discipline and long-term adherence.
Habit Stacking: Attach new health behaviors to established routines for consistency.
Growth Mindset: Becoming the “CEO of your own health,” self-education, and community support are essential.

“Write down your purpose... If you don't know your why, you're never gonna... There's plenty of days I don't want to go to the gym, but I go because I know my purpose.”
— Kayla, [73:11]

Advanced Longevity & Biohacking (Home Protocols) [77:56–90:05]

Devices/Modalities Kayla Uses at Home:
- Sauna (infrared and Finnish style, Heavenly Heat brand)
- Cold plunge (except 2nd half of menstrual cycle)
- Hyperbaric chamber (2.0 ATA, loading protocol: 40 sessions)
- NanoVi (oxidative stress and protein-folding)
- PEMF (Pulse/clinical grade, or Higher Dose at-home unit)
- Ozone therapy (water, rectal, limb bagging)
- Red light therapy (full body, 3x/week)
Free “Biohacks”: Sunlight instead of red light, outdoor grounding instead of PEMF, cold showers instead of plunge, dry brushing for lymphatics.

Morning Routine Deep Dive [86:39–90:26]

Kayla’s Morning Ritual:

5–5:30am natural wake, immediately water + minerals
PEMF session with reading/gratitude or prayer
Walk outside for morning sunlight exposure (20–30min)
Workout (45min, often at gym)
Sauna (immediately post-workout)
Red light therapy
Shower, then breakfast + supplements
Tracks daily metrics (weight, blood pressure, grip strength, lung function)

“I always say, set your mind before the day sets it for you... If I do all of these amazing things, how much more powerful am I going to go into the day?”
— Kayla, [87:17]

Biological Age & Motivation [90:26–91:40]

Kayla’s latest biological age: 12 years younger than chronological.
Building health now pays back for fertility, later decades, and feeling vital every day.

Fertility & Preconception Health [67:09–72:05]

Kayla and her husband both tested for comprehensive fertility markers—both with top-tier results at age 34 ([68:15]).
Her advice: Prep at least a year before conception, prioritize toxic reduction, gut/microbiome, biological age, AND involve your partner (50:50 responsibility).
Healthy lifestyle interventions (not just medications) are primary for fertility.

"It's the toxic burden that's low. It's the gut health that's good. It's just working out, eating right, sunlight, movement, good sleep. And it's really sad where we're at with fertility these days."
— Kayla, [69:00]

Notable Quotes & Memorable Moments

On Toxin Reduction

“Women leave the home with almost double the amount of toxins that men do.” – Kayla, [07:33]
“If you just detoxify one thing per week... over time... it’s more accessible.” – Dr. Shah, [13:22]

On Mindset

“You have to believe you deserve all of these things. You can't outperform your level of self-esteem.” – Kayla, [72:51]
“Become the CEO of your own health...take personal responsibility.” – Dr. Shah, [75:09]

On Consistency

“It's all consistency... It's much easier to lay down in a hyperbaric chamber... but that's not what's going to really make the largest impact in the long term for my health.” – Kayla, [77:10]

On Female Empowerment

“It makes me so sad because women just deserve to have optimal health. We shouldn't have to struggle so hard...” – Kayla, [10:59]

On Biohacking Tools

“Sauna is required these days for overall health. It’s a necessity.” – Dr. Shah, [78:16]
“I have a little mini-clinic over there.” – Kayla, [85:43]

On Getting Started

“The key is to just get started and have routines build up over time.” – Dr. Shah, [12:43]

Timestamps for Key Segments

02:32 – The N of 1 & Personalized Health
07:33 – Unique Female Health, Toxic Burden
13:22 – Practical Detox Steps, EWG/Skin Deep
26:27 – Nutrition (Simple, Protein-First)
37:26 – Sleep Tracking & Optimization (red light, EMF, routines)
47:38 – Female-Specific Exercise, Cycle Syncing, Strength & VO2 Max
54:34 – Supplementation (Foundational, Personalization)
61:07 – Laboratory Testing, Tracking Basics
72:51 – Mindset, Purpose, Habit Stacking
77:56 – Home Biohacking & Advanced Devices
86:39 – Detailed Morning Routine
90:26 – Biological Age Results, Motivation
67:09 – Fertility Optimization & Preconception Health

Resources & Where to Find Kayla

Website: kaylabarnes.com
Podcast: Longevity Optimization with Kayla Barnes-Lentz
Instagram: @kaylabarnes
Clinic: Live (LYV) Wellness Space, Cleveland, OH

“Everybody deserves great health.” — Kayla, [10:59]

For full protocols and Kayla’s “Healthy Home Optimization Checklist,” visit her website or check the episode show notes.

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Summary

Podcast Summary: Extend Podcast with Darshan Shah, MD

Overview

Key Topics & Insights

The N of 1: Health Is Individualized

Women’s Unique Health Needs

Reducing Toxic Burden

Foundational Health Practices

1. Nutrition [26:27–33:23]

2. Sleep Optimization [35:05–47:17]

3. Exercise/Movement [47:38–54:22]

Tracking & Testing [35:36–37:26; 61:07–64:08]

Supplementation

Mindset & Habit Formation [72:51–77:56]

Advanced Longevity & Biohacking (Home Protocols) [77:56–90:05]

Morning Routine Deep Dive [86:39–90:26]

Biological Age & Motivation [90:26–91:40]

Fertility & Preconception Health [67:09–72:05]

Notable Quotes & Memorable Moments

On Toxin Reduction

On Mindset

On Consistency

On Female Empowerment

On Biohacking Tools

On Getting Started

Timestamps for Key Segments

Resources & Where to Find Kayla

Summary

Podcast Summary: Extend Podcast with Darshan Shah, MD

Overview

Key Topics & Insights

The N of 1: Health Is Individualized

Women’s Unique Health Needs

Reducing Toxic Burden

Foundational Health Practices

1. Nutrition [26:27–33:23]

2. Sleep Optimization [35:05–47:17]

3. Exercise/Movement [47:38–54:22]

Tracking & Testing [35:36–37:26; 61:07–64:08]

Supplementation

Mindset & Habit Formation [72:51–77:56]

Advanced Longevity & Biohacking (Home Protocols) [77:56–90:05]

Morning Routine Deep Dive [86:39–90:26]

Biological Age & Motivation [90:26–91:40]

Fertility & Preconception Health [67:09–72:05]

Notable Quotes & Memorable Moments

On Toxin Reduction

On Mindset

On Consistency

On Female Empowerment

On Biohacking Tools

On Getting Started

Timestamps for Key Segments

Resources & Where to Find Kayla