80: Biohacking, Balance, and the Science of Longevity: Revolutionizing Women’s Health with Kayla Barnes-Lentz

In Todays Episode of Keeping Abreast Podcast, Dr. Jenn Simmons sits down with Kayla Barnes-Lentz to explore the unique health challenges women face, how precision medicine, biohacking, and lifestyle changes can optimize health and longevity. They discuss HRV as a stress marker, preparing for pregnancy, tackling toxic burdens, and the need for women-centric health solutions. From sauna therapy to air quality and personalized supplements, this episode is packed with actionable insights to help women take control of their health. 

In This Episode You'll Learn:

- Women need health protocols tailored to their biology.  
- Sleep is a cornerstone for women’s health and resilience.  
- Hormetic stress is powerful but must be balanced.  
- Women face higher toxic exposures than men—detox is essential.  
- HRV is key for tracking stress and preparing for pregnancy.  
- Nutrition, strength training, and saunas boost longevity and vitality.  
- Personalized supplements and testing reveal hidden health risks.  
- Air quality, grounding, and community directly impact well-being.  
- Biohacking should be accessible, practical, and backed by science.  

Episode Timeline:

00:00 Introduction to Precision Medicine and Women's Health
03:05 The Importance of Data in Women's Health
06:00 Biohacking: Women vs. Men
09:05 The Role of Sleep in Health
11:57 Hormetic Stressors and Their Impact
15:01 Understanding HRV and Cold Therapy
26:37 The Importance of Measuring Stress and Resilience
28:22 Aligning Health Protocols with Female Biology
30:39 Preparing for Pregnancy: Biomarkers and Health Monitoring
32:20 Addressing Women's Health Concerns and Toxic Burden
34:41 The Role of Total Toxic Burden Testing
36:30 Biohacking: What Works and What Doesn't
39:27 Upgrading Biology: Practical Steps for Health
44:30 Making Biohacking Accessible to Everyone
54:04 The Power of Sauna and Exercise
57:56 Innovative Therapies for Longevity
01:00:29 Air Quality and Detoxification Strategies
01:15:45 The Importance of Connection and Community

Meet Kayla Barnes-Lentz: A leading biohacker, certified brain health coach, and wellness expert, Kayla is on a mission to empower women to take control of their health through personalized, science-backed strategies. Known for her innovative approach to optimizing health and longevity, she specializes in breaking down complex topics like toxic burden, HRV, and biohacking into actionable steps anyone can take. In this episode, she joins us to reveal groundbreaking insights into women-centric health, how to unlock your body’s potential, and why the future of wellness is tailored to YOU. Don’t miss this transformative conversation! Follow Kayla Barnes-Lentz @kaylabarnes

To talk to a member of Dr. Jenn's team and learn more about working privately with RHMD, visit:
https://jennsimmons.simplero.com/page/377266?kuid=327aca17-5135-44cf-9210-c0b77a56e26d&kref=vOKy0sAiorrK

To get your copy of Dr. Jenn's book, The Smart Woman's Guide to Breast Cancer, visit: https://tinyurl.com/SmartWomansBreastCancerGuide

To purchase the auria breast cancer screening test go here https://auria.care/ and use the code DRJENN20 for 20% Off.

Connect with Dr. Jenn:
Website: https://www.realhealthmd.com/
Facebook: https://www.facebook.com/DrJennSimmons
Instagram: https://www.instagram.com/drjennsimmons/
YouTube: https://www.youtube.com/@dr.jennsimmons

Transcript

0:01

Get ready everyone, get in your seat, get comfy and be prepared to take lots of notes and be prepared to really hear things that are life-changing today because I have none other. than Kayla Barnes-Lentz with us today. And I am so excited to just dig deep into everything that you're doing, everything that you're up to. And we have a lot of timely stuff to talk about today as well. But just a little intro in case you don't know Kayla, she is the owner of Live the Wellness Space. This is one of the country's most innovative precision medicine and biology upgrading clinics. She's the host of the Longevity Optimization Podcast, which I had the honor of being on a few months ago. And we definitely stirred the pot when I was on your podcast. And you are quoted as being the most measured woman in the world. So let's start by talking about that. You basically track and measure everything. And you put it all out there for the world to see. How does that feel? Um, really good question. I don't get that a lot. Um, it feels really good. First and foremost, you know, you and I both know that there's not nearly enough data on women, right? The studies historically have not included us, hardly any. And, and that is, it's sad. It's, it's 2025 and I feel like we're at the ground floor of women's health research. Like we literally are starting from the bottom. So. The way I perceive that is if we don't have a lot of great data and literature to rely on, then we have to start doing it ourselves. We both know that even in medicine, right, that it can take 20 or 30 years, even if it was proven out in the science to then actually become part of practice, right? You're a medical doctor. It takes so long to get something proven and then incorporate it. You know, as an aside, my mom, she is people with something and then it's six months. There you go. There you go. So my mom is, you know, in her fifties, she lives in Ohio in a small town and she's going to her regular doctor and she's being cautioned heavily that she should not be doing HRT because it will cause cancer. I mean, Yeah, so 20 year old data that has been completely retracted is entirely scientifically disputed. And yet two decades worth of physicians still talking this narrative, this very controlled contrived narrative. I it was there for great purpose, right? There was a reason why they had those findings. And that's because why would you give one treatment, medication, whatever you want to call it, when you can give them antidepressives and anxiolytics and sleep medications and medications for their heart and medications for the cholesterol and medications for their bones and medications for reflux and on and on and on. Right. So why give HRT when you can instead give seven, eight, nine, ten medications? And that's what that was about. Mm, yeah. yet, still, your mother is still getting this advice. I mean, of course, you know, I own a clinic. I'm like, mom, please, you know, just go see our providers on me. But I was shocked that this was still being told to her. So how that relates to my feelings about what I'm doing is at the minimum, I'm doing N of one testing on myself, right? Trying to be as rigorous as possible with my controls. And then I'm putting that data out there. And more of course covering the basics, right? Like my lifestyle has been established with all the basics that everybody listening and I'm sure we'll go into, but things like sleep and nutrition and, you know, stress reduction, all of those things, exercise, but I'm also incorporating a lot of this more innovative and a little bit more boundary pushing therapies. Things like we offer in my clinic, things like ozone and NED, and then even going up to stem cell therapy. So I think that we need people doing this because it does move us along in some way. And we need for women, by women protocols. I am so grateful for all the men, you a lot of them, you and I know that have been really well known in this industry. think when you think about biohacking and longevity, you think of all men, you know, we have Dave and Ben and Brian and, all these great people. But when I started my biohacking health optimization journey, you know, I was following some of these for men by men protocols, as I call them, and I wasn't having great results. You know, I was doing too much fasting, too much cold plunging. I was watching my thyroid numbers decline. I was watching my hormones become more dysregulated. I was, you know, trying some of these, these diets that might work for men, but weren't working for me. And I was watching my gut become more, you know, imbalanced. So that's when I decided, you know, If not me, then who? I might as well put the data out there. I am in a position to do so, right? So I have this longevity clinic because we know that it can be really inaccessible to do a lot of these lab tests that I'm doing on a quarterly or even more frequent basis. So if I can do them and just put that information out there for women, you know, we know that I'm going to be different and have different needs than maybe you do. but at least we have some info, right? And we're opening up the conversation. So how can women live with less chronic disease? We know that women live longer than men, right? About, you know, four to six years, or I think about 4.5 years longer on average, but we're also living with more chronic disease, more autoimmune conditions. So number one goal is to open the conversation about where we're at and the status of health, the same thing you're doing, which I'm obsessed with, and then have potentially practical ways, or at least, you know, eye openers as to maybe I should do this total tox test because I wasn't thinking about my toxic burden as a woman. And you and I know that women experience significantly higher levels of toxic exposure on average than men. So let's think about a total toxic burden and let's like, you know, Kayla did this type of detox, maybe that works for me and I can bring it to my doctor, or maybe I can find a doctor that is more progressive, you know, like you are. that's thinking about these things. So it makes me feel really good to do that. Of course, there's always some criticisms along the way, right? I live an interesting life. You've been to my house. I basically have a medical clinic inside my home. So some criticisms come along the way with doing things that are different. I think a lot of people believe that I might not be enjoying life based on this sort of like discipline in my day to day. But you know, Jen, to me, there's nothing better than feeling amazing. To me, things like going out drinking on the weekends or staying up late or, you know, binging on junk food. The way I've trained my mind is just to think of those things as poison, right? Because they are. Yes, because they are. But we've been conditioned as a society to think of those things as fun, right? Yes, and we've normalized them. We've normalized them, right? We've taken things that we know are toxic, that we know are poisonous, that we know are carcinogenic, right? We know alcohol causes any number of cancers. Breast. We know that. And yet, we have normalized it. We have even allowed the industry to tell us that it is good for you. I mean, there was a narrative Yeah. not so long ago that sounded like a glass of red wine a day is good for you. Right? We talked about resveratrol in the red wine. Right? And we completely ignored the fact that it was coming along with a toxin that was far outweighing any benefit we could ever get. Yeah, absolutely. it's definitely in the narrative. And I want to back up a little bit. you talked about that women live longer than men. That's the estrogen factor so that everyone knows. So while all of these people are thinking about estrogen blockade, just remember that the reason that women live longer and live better in general is because of estrogen. And when we take that away and when we deprive women of bioidentical hormone replacement, are depriving them of having their health. And I thought something really interesting that you said was that you tried all these diets and tried all of these kind of biohacks, for lack of a better word, and you watched your thyroid numbers go down and you saw your metrics start to change and not in a good way. And this is completely demonstrative of one of the biggest problems is that men and women are not the same. We are not biologically the same. We are not physiologically the same. And we cannot treat our bodies the same way. Women have different needs than men do. At every stage along the way, women have different needs than men do. So I had a woman yesterday who said, you know, I never felt better. than when I went strict keto, which incidentally is not good for women. And as she's saying this, I'm looking at her labs. And what she meant was that that was the thinnest I was because when she was strict keto, she eliminated all kinds of junk food. And people generally do feel better in the short term. Women do feel better in the short term. But her cholesterol was 380. Yeah. 380, I was like, well, you may think that it's good for you, but your body is screaming, screaming. I have a huge fire to put out. And that's what, know, that when we see people bump their cholesterol like that, we know that cholesterol is a very anti-inflammatory molecule. So this is your body trying to put out a fire. So I would love to hear the things that you that are generally assumed to be good for you that you found to really not be good for you. Yeah. Well, let's start with some of the basic principles of health, right? I think you and I can both say that sleep is the foundation of health, right? When you have poor night's sleep, mean, more cravings, your hunger hormones go up, your blood pressure can increase, your glucose increases. So sleep, I think if you want to even take just one thing from this podcast to improve, it's like go to bed early, get high quality sleep. So when you look at what the literature says about how much more sleep women need than men. It says about 11 minutes. What I have found, so when I was trying to keep up with this incredibly strict schedule of just six and a half hours to seven hours, which my husband thrives on, I found I was just feeling awful throughout the day. So when I was able to, and I'm very fortunate to be able to run these kind of tests on myself, so. I'm able to go to bed and wake up as I please, right? I don't have to use an alarm clock. So I have found that I need at least an hour. And again, this is not in the literature and I would love your opinion on it. I need at least an hour more than my husband and even a bit more than that during my menstruation. So when I'm on my bleed, I need even more rest. And this is of course N of one, but it's really continual tracking on my aura ring showing that I need this more sleep. But if we only operated off what the study said, you know, my husband would get six hours and I would get six hours and 11 minutes and we would be all good. What do you think about this? absolutely not. So what's happening when we sleep? Sleep, we think of sleep as rest, but it's actually a very active process because sleep is where the healing happens. Sleep is where the majority of our detoxification happens. The majority of that is happening in the liver. And so there are some barriers to that happening in that if you go to sleep on a full stomach and your body has to digest a meal, then it has to wait until that meal is digested for the liver to kick in and start to do the detoxification of all of the things that it encountered during that day. so from at a baseline, women encounter more toxins than men do. And we, our livers work a little slower than men's livers. This is actually why a man can't, there is really no safe amount of alcohol for a woman. A man can definitely tolerate more alcohol without getting sick than a woman can. And it's because we do not toxify as efficiently as a man does. Our livers are not the same and we have so much more to do. So using alcohol as an example. If you consume an ounce of alcohol, will take your liver eight hours to detoxify that. If you're adding that on top of the estrogen that your liver already has to detoxify, all your other steroid hormones that your liver has to detoxify, and then we are surrounded by all of these xenoestrogens, even if you're really, really careful, you're still gonna get them from our environment. And so your liver has a really hard job to do. And if you give it more work, it's not going to be able to do it. It's not going to be able to get through it. This is one of the reasons why people without changing what they eat or how they move, but if they're exposed to more toxins in the course of their day, if your liver doesn't get through it, it has to create a fat cell and store those toxins. in fact, because it's trying to protect you. It's a protective mechanism. So this is why people gain weight if they're not sleeping enough or encountering more toxins. This is the mechanism that's going on. So I have found, and I actually have seen data to support this, that women need at least an additional hour as compared to... Yeah. only seen 11 minutes. I'll find it for you. Women need at least an extra hour. So men ideally will be able to complete their detoxification process somewhere between six to eight hours, whereas women need seven to nine. But too little sleep is not good. Too much sleep is not good either. Right? So everyone has that internal need and individual balance. But I think the main thing that you are bringing up, which is so very important, is first of all, make sleep a priority. Schedule your sleep and you should be doing it at the same time every day. Although it does change a little bit with seasons. And then you know you're in the right place when you wake up without an alarm clock. Right? Like your body is telling you, okay, I did my job and I'm ready. Yeah, I love that. And I also love that, you know, going back to why I'm doing this, you know, and of one, I found literally this hour, right? That's what I've been able to understand from my own data. And luckily you have found research to support that. So that's incredible. But let's say that research wasn't there because it is hard to find since, you know, a lot of it says like 11 minutes or 20 minutes, then at least I'm putting it out there that, this is where I have experience, try it on your own and see how you feel, right? Because we are all bio individual. So sleep is definitely one thing that I feel like in the industry, we all are prioritizing sleep now, but that if we're following a male protocol as a woman, we're probably going to be led astray, right? Because men simply don't need as much sleep as women. So that's the first thing. The second thing, is I would say hormetic stressors potentially as a whole. And that includes fasting and that includes I'll put cold therapy in this bucket as well. Two things that you and I know can be great for you, right? They are incredibly beneficial at the right time and dose. When I was following some of these more formal by male protocols, I was reading things about OMAD and a significantly less a significantly more cal, calorically restricted diet. And you and I also know that in mice, caloric restriction is one of the only things that actually extends lifespan for sure. Right. So I was incredibly gung about that. Very excited. And I started to just do that all the time. I have the mental fortitude. I have the discipline. I can do that for as long as I need to. So I did. And I just watched my thyroid start to decline. It was too much for me. So Again, going back to things that might be great for men, right? Cause their hormones are just 24 hour cycle, incredible for them, but night might not be the best for women, which is what I found. What are your thoughts on this too? I agree with you completely. And I know that the things that work for men work for men because their lives are groundhog day. It's the same exact thing every day. Whereas depending on where you're meeting us in our cycle, we have different needs. And we create very differently than men do. So we have different needs to create, right? So depending on where you are in your cycle, you may need to make a lot more progesterone. You may need to make a lot more estrogen. You may have a time in your month where both of those fall off. Whereas the men are doing the same exact thing every day. We have to be adjusting according to where we are. So us doing the same thing every day is never gonna work. Even if that thing is good for us at some point, right? I love Mindy Pels's book, Fast Like a Girl, for that reason, because she addresses that, that we are in constant flux and what we're doing at one part of our cycle is not gonna work for us at another part of our cycle and we're either gonna see dysfunction or we're gonna feel the dysfunction. Mm-hmm, yeah, absolutely, absolutely. And so I completely agree with you that we need to, first of all, not do it like a man, not do the same thing all the time. And at a baseline, we may need something different. Yeah, absolutely. And I found a similar theme with cold therapy, right? So I am type of person where I put it in my protocol and I do that thing every day or every time that I said I was gonna do it because I'm a big believer in every time that you tell yourself that you're gonna do something and then you don't do it, you just lied to yourself. You just broke a promise to yourself and then you're gonna begin to trust yourself less. So. I'm definitely of the mindset that if I say I'm going to do something, I am going to do it. So let's make it the most beneficial for my biology as a woman. So I was cold plunging, cold temperatures. So now I keep my cold plunge at 55 Fahrenheit. I was doing it, you know, in the low forties on a daily basis. And I was just watching my HRV tank. You know, it's my heart rate variability was just declining. And theoretically, you should actually be improving your HRV, right? Because you're becoming more resilient, but that's not what was happening. So for a man that could happen, like my husband can cold plunge and it's so fun being married because now I get to see like the differences firsthand and he can cold plunge every day and I look at his statistics and everything is going great. But for me, it was just far too much. So we live in a time where information is more accessible than ever, which can be absolutely incredible. or it can be a little bit detrimental if you don't find the nuance for you as a woman and just go with the, okay, so and so is cold plunging on a daily basis. Maybe I should be doing that too. You do it. And the problem is Jen, is that if you're not able to access the labs that I access, then you might not know that you're kind of running yourself down the wrong course. And we know that no chronic disease is developed. it usually in a day, this is years and years and years. So I luckily am able to check the protocol and what I'm doing pretty quickly and then make amendments to it, which I think is valuable and is one of the reasons why I feel good about putting data out in this way. But I would definitely say hormetic stressors and just the amount of stress on the body. I've really flipped my thinking to be way more focused on putting my body into a parasympathetic state, which not a lot of the biohacking protocols for men are focused on. Yeah. It's so interesting that we're talking about cold therapy and your HRV response. And I would love for you to just talk about that a little bit for people who don't know what you mean by HRV. But I was just talking to JJ Virgin about this exact thing where she had her cold plunge on in the high 40s. and she was doing it frequently and I think she was doing two minutes and she saw her HRV go down. Yeah, JJ and I are doing a panel, by the way. There's a female longevity event here in LA on February 1st. If you are around, you should come. Mindy Peltz, JJ Virgin, Casey Means, I'm gonna be there, Jillian Michaels. So it's gonna be a lot of fun. It's at the Saban Theater. It's called Luminescence. Yeah, we'll definitely touch base about that afterwards. But she had the exact same thing. So talk about HRV, what it is, what it means, what you're looking for. Yeah. So HRV is heart rate variability. I'm measuring it on my aura ring that I wear on a daily basis. So heart rate variability is the time in between heartbeats, essentially. So if you think of your heart as beating really fast, that time is going to be shortened. So HRV is influenced not only by things like cardiovascular health, right? But also stress. So really HRV can be seen as a measurement of stress on the body, and you can see that fluctuate. And based on aura stats, women tend to have a little bit of a lower HRV in general. Our resting heart rate also plays a factor in that. We know because women have slightly smaller hearts that our hearts are beating faster. So that makes a lot of sense. But for me, my goal for the end of the year is to get my HRV to 100. It's about 60 to 70 now. and by implementing all of these new stress reduction practices. So basically my protocol has been, has gone from adding more stressors all the time. So we have exercise as a stressor, which is great for you, but we had exercise, we had cold plunging, we had the sauna, we had the, you know, reduced sleep and we had the reduced eating. All of those things were great for males, right? So now I've really transitioned my protocol to be more so about putting into the parasympathetic state. And I see those results directly on my HRB. So if my oral logs that I had a restful day versus a stressful day, my HRB will be up by 10, 12 points the next day. But when I was cold plunging and doing all of these continual stressors, I mean, it was way down. It was in the 20s to 30s. Now with that switch, we've already gone up by 30 to 40 points, which is amazing. Yeah. And it actually is a mark of how resilient you are. Right. And we all want to increase our resilience. And you need stressors to increase your resilience because it's talking about your ability to adapt. And you can't adapt unless you're challenged. But there is a fine line. And too much challenge just drains you, which is what you saw, which is that, you know, that's the data that you saw. And the amazing thing, you noted this, is that you are measuring. So you have the ability to see. That's why these things are so important. Because if you don't have the data, you don't know what the true effect of these things are on you. And so you don't necessarily have to have like cold plunge. can turn your shower onto cold, right? You need to be able to measure the data. You need to see what effect it has and you need to be able to titrate it. You need to know where your sweet spot is and what is too little and what is too much. Because that is very, true for women. We hit that too much thing way earlier than men do. Absolutely. And you know, to be clear, I'm still doing these things. So now, instead of cold plunging and, you know, 40 something degree temps every day, I'm doing all my cold plunging in my follicular phase because we know that we're a little bit more resilient then. And I'm keeping the temp at about 55, you know. So I have, you know, a podcast where I get to interview incredible experts because there's not really great data on this, the exact cold temperature. cold temp for a woman for cold plunging, but I've interviewed a ton of experts. ask this question all the time to people that are experts in cold therapy. And it seems like everyone's landed on about 55 degrees Fahrenheit for women. And then I'm only doing it, like I said, in the follicular phase up through ovulation. So it's not that I'm not doing these things anymore. It's just that I'm doing them in a way that is more aligned with my female biology, which has really proven to be incredibly beneficial for biomarkers for energy, for health, for feeling good. And I think that's incredibly important. And same thing, know, I still, it's not that I don't ever fast anymore. I will still do, you know, some level of fasting, definitely time restricted eating because we know that you don't want to be eating anywhere near three hours prior to bed because of exactly what you mentioned earlier. I have an entire video on YouTube. I think I'm one of the only women creating long form content on longevity on YouTube, which has been really fun. So it's like my entire morning routine and then my midday routine and then my evening routine. So you can kind of see some of the wind downs, but you know, I consistently have, you know, 97, 96 on Aura for sleep, sleep score, which I don't think Aura lets you get a hundred. I've never seen anyone with a hundred sleep score. So activity, you can get a hundred, but I don't think sleep you can. So. Yeah, I'm really, you know, again, just proving out what works and what doesn't. And we use data to guide all of this. I also have an entire medical team behind me. So I have a medical doctor, a physician's assistant, a whole team of nurses, everybody reviewing what I'm doing before we put it out there. Not again, not that it's going to be applicable to everybody, but that it's medically accurate for me and at least what that protocol is. So that's that's exciting. Yeah. And I just want to call attention to what you said in the beginning, which is that you will tolerate more in the follicular phase, in the beginning phase of your menstrual cycle. And so you can do more exercise. You can do more stressors. You will tolerate that. In the luteal phase of your cycle, after ovulation and until conception or until your bleed, you need more carbs, more rest, more gentle. This is the time when you need more nourishment, which is why when we talk about these heavy keto diets or these heavy stressors, women won't tolerate it because if you want to be fertile, which you should be fertile if you were premenopausal, you should be fertile. But if you wanna be fertile, you need to nourish your body at that time where conception is supposed to happen. Because if your body thinks that you're at war or you're not safe, which is what fasting feels like to your body, which is what stressors feel like to your body, if your body feels like it's not safe, it's not safe to bring a child into the world. You know, we are all invariably about survival and procreation. And it's about creating the optimal environment, which I know is really important for you, especially at this phase in your life. It's about creating that optimal environment that will house and grow a child. Absolutely. Yeah. You know, my husband and I, we want to have a lot of babies. I told you that. We want to have a big, yeah, I was one of five for most of my life growing up and then he was one of six. So we are excited. We got married only about a year ago in September. So we are going to start trying this year. And I'm also excited because something that I'm going to be doing that to my knowledge, I don't think has yet been done. is incredibly extensive biomarkers all throughout my pregnancy. So looking at hundreds of blood biomarkers, looking at bio age, looking at gut health, looking at nutrient status, looking at toxin testing, I mean all the things, NAD level testing, and then just put that information out there. It's just something that I feel like we need. So I'm really excited to do that later this year once we're able to conceive. Yeah, that's super important. Another thing that I think might be valuable to listeners is total toxin testing. unique to women, of course, men can benefit from doing this testing as well. we know that autoimmune conditions are so much more prevalent in women and everything, all the negative health conditions are just unfortunately skyrocketing. I read some data a few days ago that says, Currently we're at about 49th in lifespan, the US, but the female lifespan in particular is thought to be dropping by 2050 precipitously. So that is really concerning, right? But it also kind of matches up with what you're seeing in your practice and what we're seeing across the board on chronic conditions for women. And to me, that's a massive alarm. We need to figure out for everybody, but women. ourselves, we have to figure out what's going on here. So I do a test called the total toxic burden. I do it about four times a year. And again, you don't need to do it four times a year. I just do it because I want to see any small changes that occur. Like for example, I just did one and I'm interested to see what happened with this wildfire. We can talk about that in a second, but so the total toxic burden combines environmental toxins, molds and mycotoxins and heavy metals. So if you do one of these labs, even let's just say once a year, You could be awakened to the idea that you live next to an environmental production plant and you're being exposed to chemicals that you had no idea. You could be seeing that your personal care products are increasing your parabens through the roof. An interesting story. And because this is how quickly it really can happen. And I don't want to be, it's not fear-mongering, but you know, my husband, I of course put these specific products for him to take to the gym out on his counter. And when we did our next total tox test, because my husband does these tests with me, I saw this and his parabens went from in an optimal range to shooting way up. And I'm like, what happened here? What are you doing that I don't know about? And he's like, well, I just started using the products at the gym because it was easier. And that just goes to show that the parabens went from optimal to in the high range. in just the course of six months from his testing. So this, think, at least really gives you a good picture of what toxicities you're being exposed to. And I think that is incredibly important for women. Are you a fan of this test? Yeah. everyone. And I had this really interesting case where I had a breast cancer patient where her CRP, the C-reactive protein, which is a marker of inflammation, just wouldn't go down. And I couldn't figure out why. And so we did a total tox just to see if I was missing something. And her mycophenolic acid, which is one of the mycotoxins, came back in the like thousands. And we figured out that she shares public water with a pharmaceutical company because mycophenolic acid is actually a drug that we use to prevent rejection in transplant patients. So They were basically dumping the drug in the water and she was consuming it unknowingly. So it is like crazy that these things happen, but these things happen. And she would have never known had we not measured that because I was like, wait, where is this coming from? Yeah. And imagine if you hadn't caught that when you did and she continued that high level of exposure, what would ultimately result if not already. So yeah, I think that that's a really great test, specifically for women. I also do the Dutch test, which just keeps an eye, high level eye on hormones. So I think if we can kind of, I like to think of it as like, preparing a great offense against any of the issues that can come down the line. Because to me, it's just so heartbreaking. And I know that you feel the exact same way. All of these issues that women are being plagued with. Since moving to Los Angeles, I'm not being hyperbolic when I say, and keep in mind, people probably come to me with medical information more than just your average person, because it's the industry that I'm in. But I have not met a single woman, and these are all women in their early 30s, mid 30s, that is not struggling with something, whether it be PCOS or fertility issues or autoimmune, multiple autoimmune conditions. And I, know, very fortunately, I don't have any autoimmune conditions. I don't have anything that because of the way I'm living. And so if we can just all move a little bit more towards the direction and you don't have to pick up all the things I'm doing, definitely not. You don't need a hyperbaric in your home. It's just, I think that the foundational pieces of health, know, sleep, your water quality, I always say the things you do every day, right? So we eat, we sleep, we breathe, we socialize and we move. If you can optimize those, which those are, you know, low cost and sometimes free, then you're going to be better than, you know, 85, 90 % of people. So focus on those things. And then these other little things I'm using to move the needle. It's all trial and error. Let's see if this can actually help regenerate because not only do I want optimal health, I'm trying to see kind of what's possible for women in the life extension in a healthy way. I have no interest in living to be really old and unhealthy. I want to be very healthy and still living a long time. Right. What we should all want is to live a really long time and die young. Right. That should be all of our goals. So I want to talk about the biology upgrading. So for just in general, can you just tell us what does that mean? How do you upgrade your biology? Yeah, mean, so many different ways. The basic things that we talked about is upgrading your biology and you can measure biology upgrading, right? So if you get a lab done right now and then you make tweaks, know, let's say you're working with a patient, you get three labs back, you have their gut lab, you have their total tox lab, and you have, you know, a blood panel and maybe hormones are dysregulated, there's some gut dysbiosis and you know, some toxins. Well, If you can remove those things, you can balance the dysbiosis, if you can reduce the toxic burden and you can optimize the hormones, you've just upgraded their biology, right? And changed their life. Yeah. Yeah. So you're not a doctor. You're not like a health professional. How did you get into all of this? How did you learn about all of this? Like, how did this happen for you? Yeah. I mean, it started with just studying nutrition in college. was studying nutrition. I did not grow up on a healthy diet whatsoever. Very much of the standard American diet. I ate Pop-Tarts, toaster strudels, food that's are, these are not foods. This is a complete atrocity. And I had to explain to my mom, like, mom, what were you doing? Of course it's fine. I fixed it. But yeah, I grew up on a very standard American diet. And so just started making small tweaks in my diet and I felt so much better. Really the initial interest was I've been an entrepreneur for my entire life. I started my first company at like 17 years old, 17, 18, somewhere around there. And I knew that if I wanted to have this ultimate life that I dreamed I could have, which I now have, I was going to have to have incredible focus, stamina, motivation, and that requires upgrading your biology. I couldn't have done that on like wonky kind of like optimal biology, right? Like we had to upgrade our brains. I did a lot of additional trainings too. You know, I did Dr. Amon certification way back when and IIN and just started to, I'm always in some sort of program because I think learning is the most fun aspect of being in this industry. And I just started to again, trial things on myself. I got super deep in it about five years ago when I went to go research for the clinic, right? So if you're going to open a longevity clinic, you have to know what therapy is making any sense. Are they clinically backed? You have to talk to other providers like, or providers in general as to what our providers can do at the clinic and what they've seen work. you know, of course we hired a medical team and I started to run all these labs on myself because I wanted to think through, you know, as you know, they don't, they don't necessarily teach you this, you know, some of the providers that I was, I was hiring, they didn't necessarily even think about originally a total tox test or a gut test. So we had to experiment with them all and see what type of information does this give us? What's going to be actionable from that? So, you know, a small group of us did that and we were just like lights on, eyes open. Like, this is amazing. I've never had a doctor recommend this before. Never even thought about it like in this granular of a way. And so yeah, I did so many different labs and then we started to really try a lot of these different protocols. So for four years after opening the clinic, you know, I was just in there every day doing this stuff and then measuring it, doing it and then measuring it. So it's been a fun journey and obviously having a business in this space has been incredibly helpful. But yeah, that's how I got started and that's how I got obsessed with it. And it's the coolest industry to me. am just completely obsessed with it. And I can't wait to see where it goes, you because with the advent of AI, I am so excited. You know, I speak at conferences quite a bit on this topic and just about my protocol and what I'm doing. And I've been to some really interesting conferences. I was at one in Gustav, Switzerland, and some of the things that are being worked on are just incredible. Like we have to be able to extend our health span to get to the place. that we can actually have biological age reversal. So in our industry, it's called the longevity escape velocity. So when we can actually decrease the damage faster than the damages accumulating, we have then reached the longevity escape velocity, which is so exciting. I mean, they're doing things that seem to be working. It's not publicly available yet, but taking new young mitochondria, integrating them into... older dysfunctional mitochondria. And we know that mitochondrial dysfunction is just such a massive issue right now. So I'm excited about the future, trying to stay as healthy and as vibrant and as disease free as possible until we can really get to that longevity escape velocity. And also just trying to show you, show people that it doesn't have to be boring. I feel so fulfilled, so excited about every day. And it's for me, it's been a really enjoyable experience. So, know, biohacking, and you are known as a biohacker, this often gets labeled as something that can only be enjoyed by the elite. Right? So how do we make this accessible to the average person? Because most people are not able to capitalize on any of this now. Yeah. Well, you know, there's a few things that I'm excited about. We can talk about practical ways, what to do right now, but I am excited about the future because I think, you know, the maha movement is going to help restructure this a bit, right? I had RFK, junior on my podcast and he was at the time he was a presidential candidate and he was the only presidential candidate that had ever spoken about mitochondria. I was blown away. I was like, this is amazing. We need this. I have to tell you, I get so angry when people say that he shouldn't run HHS because he isn't a doctor. And then you look at that, sorry, God, for saying negative things, but that train wreck that was head of HHS before him. like, who wants to look like that? There's no way that woman was healthy. Right? So he may not be a doctor, but both doctors don't know anything about health. Nothing. Right? So, sorry, I didn't mean to interrupt you. No, no, I mean, yeah, I agree. And plus it, don't think he needs to be a doctor because he is just, he's going to be the messenger and he's going to be the idea creator. And he's definitely going to have a team of doctors under him, right? working on these things. So I don't think that should be a concern of people, but we absolutely have to think different because you know, what would make this so much, you know, more accessible biohacking, biology upgrading is if that gut test that we talked about where that total toxin test was covered by your insurance. and it was part of medicine, right? So I'm excited about the future of what's gonna be changed in this administration for sure. But I think on a practical level, just going back to what I said before, the low cost, sometimes free tools that you can implement such as going to bed early, getting high quality sleep, using maybe cold therapy and the right dose at the right time for a woman. getting morning sun in the eyes to just jumpstart your circadian rhythm and then viewing evening sunset to really put you into a state ready for bed because we know that if we are disrupting that circadian rhythm with food or light that our melatonin production will be suppressed. So, you know, that's another free way to upgrade your health, moving your body. doesn't have to be anything wild. You can do, you know, at home workouts. You can find simple weights. You can go outside, run. There are a lot of ways. Walking. Yeah, walking is a great one. I love walking. I walk around in the hills up here and I get, you know, probably 10 to 15,000 steps a day. And it's great. I, I build it into my life because of the other thing is not only is expensive, it's also time consuming, right? So I try to build in as many things as possible. If you and I were just having a meeting over a call or a zoom, I would just take it out on a walk or a walking pad inside, or, know, there's so many ways you can build it in getting nature. being outside for stress reduction, building it in throughout your day, taking deep breaths. I feel like breath work is so underutilized, but as I lean into it more, because I have these new goals for myself of the 100 HRV, by the end of the year, I'm incorporating a lot of breath work. I have a little device right here. You don't need a device, but it's a little device that you can, when you put your finger on it, will expand and then contract so that you slow your breath down. I mean, this is a very simple and free practice that can really, really change your biology because we also know if you're in fight or flight all the time, digestion is compromised. Your immune system can be compromised. So many reasons, your brain to just relax and get high quality sleep. So there's so much that you can do that is considered biohacking that falls under those free or very low cost. protocols and your toolbox, social communication, spending time with friends, not being lonely, not smoking, all the big ones, changing some of your food stuff, just reducing some of those ultra processed foods, of course, and processed foods, and just trying to get single ingredients. Nutrition is so polarizing and it's just wild. mean, we know that the Mediterranean style diet has been deemed best for longevity. That's pretty much the diet that I have. do consume, you know, smaller amounts of really high quality meats, which I know can be expensive, but just swapping out as you can some of the more processed foods for single ingredients. I want to ask you, what are some of those biohacks that are out there that you have found to be total nonsense? total nonsense. Let me think of a few. Hmm. I mean, there's some really wild ones, right? Like there's some wild ones like people drinking urine that I've seen. I mean, absolutely not. Have you? that that's a really good example. Yeah, that's wild. Let me think, you know, I think because I've just removed the ones that don't work for my brain, but definitely the drinking urine one, I would say. And then there's other things that are just, we're unsure of the data, right? So like one thing that is exciting for women is rapamycin potentially, right? Because it's in some early research, it hasn't been peer reviewed yet, but it has been showing that it could potentially increase ovarian or deep, you know, push off ovarian aging by five years, which is super exciting. Right. So I actually put it into my protocol because of that. And, then there's also some conflicting information that it can speed up biological age. So it's again, sometimes it's like, do we wait and see, do we try it on in ourself and then make a, an adjustment if, if, you know, things end up changing or we see markers. But again, that's like a perfect example of something that getting rapamycin in the right dose prescribed by a doctor that is going to be applicable for this situation is difficult in and of itself, right? To get that done. And then to be able to measure frequently enough to see if things are changing. And then I can make, I can update people say, I've taken it for three months and it seems moving in the wrong direction or it seems moving in the right direction. And this is just what worked for me, consult with your doctor. Yeah, what are some what are some biohacks that you think are totally because they're probably just not coming to my mind the ones that are like totally worthless Um, I mean, you know, I think that there is a lot of gimmick around some of them. Like for instance, I think that infrared sauna is great, but then there are, there are a lot out there that are not great versions and not delivering a great product. Do you know what I'm saying? Yeah. I told you that because of this actual reason, my husband is now the CEO of a sauna company. And it started because these saunas were actually built to be for people with chemical sensitivities. So they use no wood glues, no plywood, and they have the lowest VOCs on the market. And then inside of the sauna is a Faraday cage. So a Faraday cage can shield So I sleep in a Faraday cage. You've been to my house and seen it. But this is a really good example because if you're sitting in a sauna, it was mind blowing to me when I first came to the realization that some saunas actually could be harming your health. That is wild. It should be the opposite. But if you're using all those wood glues and varnishes and plywoods and poor materials, then it's just off gassing VOCs into the chamber. Ridiculous. So you're getting challenged while you're in your sauna. Totally. well, we should, if you ever need a sauna, we should get you one because we have, you know, multiple heavenly heat saunas now, but literally the idea 30 years ago when this company was started is let's make a sauna for people with chemical sensitivities because saunas were causing people with chemical sensitivities to have a flare up. That's wild. Should be the opposite. yeah. And along those lines, what are the things that you have encountered that like, you could now never live without? Like, what are those things that you feel like have really moved the needle for you, changed the way you feel, changed the way you live? Like, what are your indispensables? Sauna actually is definitely one of them. I mean, we both know this. The toxic burden is so high. I mean, people that would come into our clinic, and I'm sure you see a lot, if they go to take the total toxin test, they're like, I'm super, I'm going to be great, right? They're all going to be low. Results come back, very different story, time and time again. So I do actually have one of the lowest toxic burdens. I only have three things in the medium range. I think that's a pretty good result. And I attribute a lot of that, not only to like being really aware of like products and you know, my home, things of that nature, but consistent sauna use. And plus when you look at the data on sauna, it's amazing, right? If you're using it more than four times a week, like a 40 % risk and decreased risk in cardiovascular disease, really incredible for the toxins. So sauna is one thing that I think will forever be in my protocol. Obviously I think one of the biggest bang for your buck is exercise. consistent exercise. I love doing HIIT for the benefits of, of course, like things like VO2 max, but also the mitochondrial benefits. when we're really pushing our mitochondria, some of those dysfunctional mitochondria can, you know, fall off and, and go away. And then we can actually force our body to, improve mitochondrial density. So exercise that's the HIIT side of it. And then the strength training side of it for improving bone density. body composition as a woman. mean, you and I both know it's so incredibly important to maintain good bone density. Loading the bones is so important for us. So that's definitely one of them. In terms of more like technology, I love PEMF. You're sitting on a PEMF mat over there. I have a Pulse PEMF mat under me. So I always think of it kind of like grounding on steroids. That's how I say it. But you know, we are electrical beings and we know one of our mutual friends, actually, Dr. Keneally, when I went to her center out here in California, they do a test on you called the MEAD test. And it's actually measuring the voltage of your body. And it's apparently been well established now that a lot of unwell people have much lower voltage than a healthy person. you... And they have blockade. They have areas where they're actually draining and stopping and stopping the flow of energy. Yeah. you know, one of the potential benefits is improving that energy. You can also do it through grounding though, right? Like it takes more time and it's a little bit more of a commitment, but grounding is a free practice with a lot of science and research behind it. So there's usually like a free or low cost version of a lot of these things that we're talking about. when we think about longevity markers too as a whole, you know, some of the more traditional ones before biological age testing, we had things like grip strength and gait speed. And there's a variety of tests that you can look at just to get an idea that are pretty, you know, low cost. So we want to have more muscle and strength on our bodies to improve that grip strength. want to be moving and running to improve gait speed and we want to improve mobility. So those are some of the good ones. I also really do enjoy red light therapy. I actually have a low level laser therapy. So we have a lot of panels around the house, which I think are great, but I have found this low level laser therapy. I've been doing it on my neck actually, because there was some research out of Japan that showed with low level laser therapy that it was, the women were all infertile to start and they were really incredible outcomes in terms of actually being able to conceive with this low level laser therapy. Even just putting it on your primary veins in your neck was giving a anti-inflammatory benefit throughout the rest of the body. I'm excited to see where low level laser therapy and red light therapy goes in terms of like fertility and thyroid health for women because I really love the ability to just move it around the body to an area that I need. I broke my finger, my door, you've been to my house and my door, it's like super heavy, I broke my finger, but I was able to heal in two weeks with BPC 157 peptide, red light therapy two times a day, and PEMF two times a day. You know, my doctor was just blown away. Yeah, which is amazing. And I'm glad you brought up thyroid because that is another epidemic. And one of the things that drives me crazy when we talk about these things that I think are total nonsense is we see these people walking around drinking alkaline water or whatever out of a plastic bottle. And it's like people. Please do yourself a favor. Like you can't take in even if that does have some benefit, which I really don't think it does. But even if that does have some benefit, if you're drinking it out of a plastic bottle, you are not helping yourself. You're just adding to your toxic burden. I go like berserk when I go to these conferences where we are all supposed to be in this together, trying to make this world a better place, a safer place, a healthier place. You know all these people drinking out of plastic bottles. What are you doing? How? How are walking around God forbid with Starbucks like how this is terrible for you. Why would you do that to yourself? And yeah. literally in everything. I do a test now. It was like one of the first microplastic tests on the market. And you know, I don't really think there's a great reason right now to do it because there's nothing incredibly actionable to actually get the plastics out of the tissues. I am trying plasmapheresis, things of that nature that are like filtering. So it actually filters all your plasma or Ibu who filters all your blood. So we're looking at those things, but I'm excited where the future goes because We now know that plastics are accumulating in the brain at about double the speed, right? And this is so concerning. It's in our every organ, know, testicles, ovaries and the placenta. These microplastics are so pervasive. And yeah, I mean, definitely at minimum, never, I never use plastic. I don't get the cups that heat up. Like so many things look like it might be metal or paper. It's not metal or paper. It's lined with plastic. I'm really trying to take my clothing in a natural fiber and plastic freeway because we wear these workout clothes, they're so cute, right? And they're nice and fitted and compression. And then we're sweating and it's just plastics inside of the clothing and it's just seeping into our body. So there's so many small tweaks you can make on that front too. That was a really great point to bring up. Yeah. my solution to that is that I literally have not bought any new workout clothes. Like I figured at this point I have sweat all of the plastic out of it and, I'm just sticking with my like 10 year old leggings. so you talked about filtering and you are in LA and right now LA is on fire. Literally LA is on fire. So I want to hear about the air quality, because I know that you've tested it, and what you think a good regimen should be for all of these people that are living in this toxic environment and suffering. Like, how can they help themselves to... maybe filter out some of what's happening, maybe detoxify from what's happening. What advice do you have to these people? Because you are really, people are looking to you for these answers. Yeah, yeah, and I'm happy, you know, always it's not medical advice. It's just what I'm doing. I'm always happy to share that To start with the air quality. I am very glad that I have been Really intentional about air filtration because it's everybody everybody that's listening to this I think should have high quality air filtration in your home whether or not there's and That's the first thing so we luckily have had about six, which is probably about three times the amount of air purification we really need in the home. So we had a great head start. So anyone listening to this that is in LA, I think definitely getting high quality air filtration. You want to look for something with HEPA and a carbon builder because they can filter out different types of materials. But, you know, obviously I became incredibly concerned with the air quality once these fires all started. this is, you know, it's not a perfect test because it's not looking for everything that I ideally would want it to, but I bought an air tester for home to look at the VOCs or volatile organic compounds in the air. These can be things like formaldehyde and benzene, which we know are harmful to human health, especially at high concentrations for extended periods of time. So I bought the air tester and I tested the air inside the home and it's very good. It's within range. essentially if you get air filtration, you have to make sure it covers the actual mass square footage that you have in your home. Otherwise you need to just stay in the room that it's actually filtering because I don't want people to just get one small air filter and think that their entire family is fine. So you have to make sure that you do it appropriately. But when I took the air tester outside, it immediately went from, you know, 80 or 90 fluctuating a bit up to 945. So anything over a thousand is deemed as immediate action needs to be taken, right? So the air quality outside is very poor right now. So what I'm doing is I'm simply staying inside. And when I do need to go outside, I'm wearing an N95 mask. Not a big fan of masks, but I am going to wear it for my health because it's going to help protect me. But I'm really just limiting the time that I spend outside. And I'm going to continue to monitor the air quality. know, something that is super concerning to me about the air quality that this is not measuring. This is measuring radon and VOCs and variety of other metrics, but it's not looking at heavy metals, which is a big concern of mine. Given that so many homes had burned, if this was just a wildfire, that would be different. So concerning, but we have had, you know, thousands, think 5,000 structures or more at this point, probably more that had burned. And when you think about that, we're thinking about batteries, we're thinking about cars, we're thinking about all of these different materials inside of homes. So it's not I have not checked the heavy metals. am going, I want to hire a professional. So I'm kind of like doing my research now to figure out who can come and test the air inside of my home, outside of my home. And of course I'll just, these things are expensive. So I'm happy to do it. And then just post the data freely for everyone here in LA. Once I find a great source, but I feel pretty good about being inside the home. It's unfortunate though, right? You live in LA to be outside, to be in nature, be hiking in the hills. It's so sad. But we have to do what we have to do. So for the time being, staying inside with really high quality air filters. And I have a Jasper, I like that one, but there's a lot of great models out there. So just find one that works for you. In terms of detoxification, also super important. So I'm doing quite a few things. I've really got my vitamin C intake, quercetin. I'm doing a lot of sulforaphane. So I'm doing, the thing I'm taking is called Brock shot, but you can do any kind of like sulforaphane or you can just do broccoli as well. broccoli sprouts too, so those can really help detoxification. broccoli sprouts are much more effective and concentrated than broccoli. And if you're going to eat broccoli, make sure you eat the stem, not just the florets, because the stem has the major nutrients. Yeah, yeah, I've been going to town on the broccoli sprouts, been loving them. And let me think what else I'm doing. You know, I, this is a little bit more on the extreme side. Of course, sauna, I'm doing a lot of sauna to just detox that as much as I can, staying super hydrated to really help flush those toxins out of my body. And then I also have done, I have an at home nebulizer. So this is not for everybody, you know, consult your doctor because I have glutathione that I'm nebulizing at home, but that of course is prescribed by a medical doctor. So you need to consult with your doctor to get something of that nature. that's being ultra careful. But if you've been exposed to a lot of things or we're in a really close area to the fires or in the fires, that might be helpful. What do you think about that? Yeah, so I love nebulized. I think nebulizing is a great way to deliver a lot of things because we are very absorptive along our lungs. And it is a very easy way to get whatever you're looking to get quickly into the bloodstream and effectively into the bloodstream and avoiding the gut. So this is something that I really utilized when I was practicing surgery because when you have to go through the gut, first of all, it goes through the first pass of the liver, has to be detoxified, has to, there's a lot of things that happen when you have to utilize the gut. You rely on absorption, you rely on all those things. Whereas if you have a form that you can deliver directly into the bloodstream and you want people to be able to do it at home. they can nebulize it. And when you nebulize it, you just directly absorb it into the bloodstream. So I'm in total favor of doing that. And I love the things that you've selected. I love glutathione. I love sulforaphane. And I would think about supporting your liver, definitely, definitely filtering your air and being cognizant of that. And I do want to mention this because obviously if you're in LA, this plan doesn't work. But if you're not in LA and you're not in an area where there's poor air quality, what the quality of the air in your house is probably because it's so recirculated, far lower than the quality of the air outside of your house. And inasmuch as you can open your window, and circulate that air. I think that that is a very important lesson for everyone. Absolutely. And when we don't have, yeah, when we don't have fires going on, as you know, like all the windows open, the one behind me would normally be open all day. yeah, unfortunately, when you're in this situation, we have to do the opposite. But yeah, I mean, it's, you know, I'm praying for everyone out here and really taking care of your health, making sure you get high quality sleep during this time. Hopefully you're still moving your body and keeping up your practices because there's the air quality, but then there's also the stress, the general just stress and emotional turbulence that people are going through that have lost their homes or even that know someone that lost their homes. So focusing on whatever it looks like for you, I would focus on prayer and meditation and breath work, whatever you can do to just start to activate that parasympathetic state a little bit more, because I think everyone over here is really in a pretty intense fight or flight. Yeah, I agree. agree. Lastly, just, I think people want to know what everyone is always fascinated by what supplements people use to stay healthy. What are you, what are you taking every day? So I think people would love to know what are you taking every day? What are your go-to supplements? Yeah. Well, of course it's all very bio individual and I use my labs to dictate what supplements I take. But I think about supplementation is a few different buckets. So we have my baseline, right? That would be things like super high quality omega-3 and, and omegas are one of the things I'm always looking at. I want to keep my omegas around my omega index around nine to 10, because the data shows that over eight has, you know, a 15 to 30 % reduction in cardiovascular events and also about a 4.5 year extension of lifespan for a higher omega index. high quality omegas, definitely magnesium, vitamin D are staples. Those are like basics. And then we have my vitamins or supplements that are for my protocol based on my data. So this is going to change every quarter. You know, I... I'm currently just working to re-optimize gut health because I had a breast explant last year and I did have to take antibiotics. So I'm working on getting my gut health back to that optimal state. So I'm doing some probiotics of variety of different kinds and doing, there was a little bit of dysbiosis after the antibiotics kind of wiped out some of the good ones. So that's my protocol supplements. then I'm looking at the total tox burden. So we might do some binders with the sauna. I'm looking at the NutriEval. I really like a NutriEval test because you're not guessing, right? The NutriEval test is going to give you an assessment of all your nutrients, of your amino acids. So then we look at this once a quarter and then we amend, you know, is your vitamin C a little bit on the low side? Then we supplement with that. Actually, typically I'll do an IV therapy to just get up the nutrients real quick and then I'll maintain with those levels. Just a supplementation at home. So that is always changing and I do encourage people to look at your labs Of course and then take what's best for you People ask me this question all the time and kind of I kind of always answer it this way And then I have the third bucket which I call my longevity bucket. So in my longevity bucket, I have things like NAD or NMN or NR so I do any DIVs at my clinic on a certain protocol, but then I'll maintain at home with either an injectable or a supplement. So I think, you know, some sort of NAD or NR, NMN protocol, NR and NMN are the precursors. So some supplements out in the markets are NMN, some are NR. But having a protocol for that is important to me. I also love urolithin A. So I do eat a lot of pomegranates and a lot of natto to bump up those urolithin A levels. But God bless you, Natto's challenging. Yeah, yeah, it's challenging. Pomegranate, I'm there with you 100%. Natto, not for the fainted heart. I know. is worth it. You just got to get over it. So you can either do something like, you know, pomegranates or you could do natto or, you know, you can taste there's a supplement called Medo Pure that I take as well, which is your Lithine. So that goes in the longevity bucket. I have spermidine in my longevity bucket. There's quite a bit of research on, you know, improvements in brain health and kind of mimicking autophagy. So I have spermidine in that bucket. And let me think what else I have in my longevity bucket. I mean, those are those are three of the hero products for sure. And then I'm trying new stuff all the time. I mean, I'm trying, you know, stem cell, plant based stem cells, you know, like stem stem region, I'm trying stuff all the time just to see what happens. And so it's ever evolving. But those are some of my my favorite supplements for sure. yeah. I think the only thing I would add to that is that I'm doing energy bits every day. Yeah, yeah. So I'm taking advantage of nature's master detoxifier, right? So I have completely bought into the powers of algae. Mmm. noticed a difference when I'm consistent with it, when I'm doing it every day. I definitely feel better, have more energy, sleep better. Yeah, no, you know, actually I forgot to include energy bits in my current protocol for sure, but I enjoyed them all the time. for the detoxification, energy bits has been really great. And yeah, they're easy to take. A few other things actually that I am taking as well in liposomal form. I have like a longevity mushroom blend that is kind of in that longevity bucket. I do take liposomal glutathione as well. So I have the nebulizing, but I kind of am always taking. glutathione just because again, I feel like our toxic burden is so high and it can be helpful. And I love to take like a super greens. I take that as well. So that's kind of in that longevity bucket. I take a lot of supplements. take probably 35 supplements a day, but I'm working on something really exciting that is going to help with that. So I always take a lot of collagen, love collagen. I cycle silica into my protocol. do minerals. So I add in a lot of minerals. We know that our water is really depleted of minerals. And I really order high quality spring and mineral water as well. So I think that's kind of what I got going on. Yeah, well that sounds good. Well, I loved having you here today and having people get to benefit from all this amazing work that you're doing and the example that you're setting and the trail that you're blazing for the future because we are not men. We are not the same as men. We need to do it differently. And we need people out there. to show us how to do it differently. And yes, you are an N of one, but all of us are an N of one. Right? So just the same way that we are not going to thrive on the same protocol as a man would, we're also not going to thrive on the same protocol that our girlfriend next door is thriving on. And so there is always going to be that element of the N of one and experimentation and figuring out what works best for you. And there are definitely guidelines. I love that we talked about you realize that you need an hour more sleep than your husband. I actually think that that tracks across the board. But that there are other things that you've been figuring out for yourself. How much cold exposure is benefiting you? How how much fasting is benefiting you and where the where the lines are drawn? But that you have a amazing access to all of these therapies and modalities that a lot of people don't have, but that you highlighted. There are so many things that are absolutely free, which will make a huge difference for people. know, sleep and cold therapy. You can just turn your shower to cold, right? Getting morning sun, getting midday sun, watching the sunset, grounding in nature, moving your body. doing breath work, making sure that the quality of your water is good, avoiding toxins when you can. That usually is not only is that free, it's probably saving you money because you're out there saying like, say no to all that stuff and simplify what you're doing. And I think probably one of the most important things that you mentioned that we all need to put in the forefront is connection. It's social connection. And that is one of the major determinants of how long people live is how connected that they are to their family, to their community, to the world. Right? And that's what we see in the blue zones. We see all of this longevity because as you get older, you become more valuable. Mm, yeah. in your society, in your community. And if you are connected and living with great purpose, that will translate into longevity. So I love this whole conversation that we had today. And I know that this is just the first in many, conversations that we're gonna have together. I love that. Well, when you came on my podcast, doctor, was just, mean, you gave me chills with your story and I am so excited to know you because I just love, you know, when, someone who has spent so much time in educating, you know, you did all of this, you became a surgeon, you were at the top of your game and then you left because it was the right thing to do and you're now helping, you know, women all over. the world. It's really inspiring. We didn't talk about the QT scan, but you were one of the people to turn me onto that. You really opened my eyes with the whole mammogram thing. And I got my first QT scan. So I'm excited about that because also longevity is right. Like looking at diagnostics, we didn't talk too much about some of the diagnostics that I do, but I do the full body MRI every year. Every couple of years I'm doing the Calcium score with the soft plaque analysis. I'm doing the QT scan yearly now. I'm doing the grail cancer pre-screening test Just you know, you want to catch things early. It's a huge part of living longer But I'm just I'm so excited about our friendship and everything that you're doing in your new centers that you're opening I hope you open one out here so I can go to it I am certainly opening one there. And we have to get you to take the ARIA test because the ARIA test is one that we are actually measuring. I shouldn't say we, it's not my company, but they are measuring, they are looking for the S100A8 and S100A9 proteins, which are proteins that are markers of inflammation that is pretty specific to the breast. So. It is either present in the very early stages of breast cancer where you may not even be able to detect the cancer yet on imaging, if that proteins, if those proteins are present, you know that you have the inflammatory precursors to breast cancer. So I love this test because it speaks to prevention because you can actually intercept this process. and change the trajectory because if you know that you have inflammation in the breast, then you're able to actually course correct. And this goes completely along with all the things that you do where you have the opportunity to see, well, this is something that's good, but only good in measured doses, right? So you know to back off. This is the same thing in that if you learn that you have inflammation in your breasts, you know that you have to look for one of the causes of which, you know, I have a list of 30 things that where you need to look, right? Like I have the rock to lift up and you can look underneath it and see which one is there for you. So I love this ARIA test. It's aria.care. And if you use my code, drgen20, in caps, D-R-J-E-N-N-20, You get 20 % off this test and it's so, so, so affordable. It comes to like $130. So for $130, you can know if you have this risk factor, this very true real and now risk factor for breast cancer. So I love that test. I think that you should absolutely be doing that test. And for most women, I recommend that they do that every six months. Well, yeah. because just like you're measuring your inflammation in the rest of your body, you should be measuring your inflammation in your breast. yeah, absolutely. And, you know, we have the same goal in mind. We want to live as long as possible, as well as possible, and ultimately die young. And this should be everyone's goal, and it is attainable and achievable, and it doesn't mean that you have to have a ton of gadgets in your house. you can do all of those things that we talked about that are absolutely positively free and they will make a huge, huge, huge difference and they will without question contribute to your health, wellness and longevity. Absolutely. Kayla, it was great to see you today and I hope you come back soon to visit us. And I wanna thank all of you for listening and know that I will be back next week, same time, same place. It's Dr. Jenn. Bye for now.