Longevity Optimization with Kayla Barnes-Lentz

Blood sugar stability may be one of the most important levers for long term health, yet most people never look at it.In this episode, I am joined by Jessie Inchauspé, widely known as the Glucose Goddess, to examine what glucose spikes are actually doing inside the body and why they matter even if you are not diabetic.We unpack how glucose spikes can influence your mood, focus, cravings, and energy levels, why blood sugar stability matters even if you are not diabetic, and how seeing your own patterns can completely change the way you approach food.Join the most comprehensive *female-specific community for health and longevity optimization.* After over a decade dedicated to human performance and women’s health, I created this space to share everything you need to know to optimize health and lifespan. Inside, you’ll get access to exclusive protocols, live Q&As, the latest female longevity science, and a private, supportive community of like-minded women.https://kayla-barnes-lentz.circle.so/checkout/become-a-memberWe also cover:- The biggest glucose mistakes most people make- Why “healthy” breakfasts often lead to energy crashes- How dinner timing impacts deep sleep- The connection between glucose spikes and skin aging through glycation- Simple strategies like food order and walking after meals- How a mother’s glucose levels can influence her baby’s long term metabolic riskUnderstanding your glucose patterns gives you leverage, and small, strategic shifts can compound into measurable long term health improvements.

Connect with Kayla:
Instagram: https://www.instagram.com/kaylabarnes/
TikTok: https://www.tiktok.com/@femalelongevity
Twitter:https://x.com/femalelongevity
Website:https://www.kaylabarnes.com/
Spotify:https://open.spotify.com/show/4OLWWn22...
Apple: https://podcasts.apple.com/us/podcast...
Follow Her Female Protocol: https://www.protocol.kaylabarnes.com
Connect with Glucose Goddess:Website: https://www.glucosegoddess.com/YouTube: https://www.youtube.com/@GlucoseRevolutionInstagram: https://www.instagram.com/glucosegoddess/TikTok: https://www.tiktok.com/@glucosegoddess_Pre-order her new book: https://www.glucosegoddess.com/pages/9-months-that-count-forever

Women are told to fast, cut carbs, eat high protein, avoid seed oils, and track macros, but most of that advice ignores female physiology.
In this episode, I’m joined by Dr. Deanna Minich, PhD, certified functional medicine practitioner and nutrition scientist. We walk through the Female Longevity Nutrition Protocol she created, including circadian timing, macro ranges by life stage, and how to stop getting whiplash from internet nutrition trends.
Join the most comprehensive *female-specific community for health and longevity optimization.* After over a decade dedicated to human performance and women’s health, I created this space to share everything you need to know to optimize health and lifespan. Inside, you’ll get access to exclusive protocols, live Q&As, the latest female longevity science, and a private, supportive community of like-minded women.
https://kayla-barnes-lentz.circle.so/checkout/become-a-member
In This Conversation:
The “breakfast myth” and why your ovaries won’t shrink

Eating earlier in the day, circadian timing, and appetite regulation

Macro ranges by life stage and why Deanna uses ranges, not rigid targets

Perimenopause and postmenopause macro shifts

Omega Index testing and why it matters

Fiber, fats, seed oils, and what the research actually supports

Micronutrient testing and how to personalize nutrition and supplements

Connect with Kayla:
Instagram: https://www.instagram.com/kaylabarnes/
TikTok: https://www.tiktok.com/@femalelongevity
Twitter:https://x.com/femalelongevity
Website:https://www.kaylabarnes.com/
Spotify:https://open.spotify.com/show/4OLWWn22...YouTube: www.youtube.com/@KaylaBarnesLentz
Apple: https://podcasts.apple.com/us/podcast...
Follow Her Female Protocol: https://www.protocol.kaylabarnes.com
Learn more about Dr. Deanna Minich:
Instagram: https://www.instagram.com/deannaminich/
Website: https://deannaminich.com/
YouTube: www.youtube.com/@foodandspirit

Cold exposure is not a badge of toughness. It’s a stressor.
And if you do it wrong, you can absolutely overdo it.
In this episode, I’m joined by Dr. Susanna Søberg, PhD, scientist and educator specializing in metabolism, cold and heat exposure, and longevity. We break down what cold exposure is actually doing in the body, why brown fat matters for metabolic health, and how women should think about timing cold exposure around PMS, luteal phase, and menstruation.
Join the most comprehensive *female-specific community for health and longevity optimization.* After over a decade dedicated to human performance and women’s health, I created this space to share everything you need to know to optimize health and lifespan. Inside, you’ll get access to exclusive protocols, live Q&As, the latest female longevity science, and a private, supportive community of like-minded women.
https://kayla-barnes-lentz.circle.so/checkout/become-a-member
In This Conversation:
-Why cold exposure works best when it’s short and strategic
-Brown fat, insulin sensitivity, and why it doesn’t have to be “that cold” 
-Cold vs heat for women, and why “better” depends on the outcome
-PMS timing and when to pull back on stressors
-Temperature, time, and the real dose-response of cold exposure
-How to spot viral claims that sound exciting but aren’t science

Connect with Kayla:
Instagram: https://www.instagram.com/kaylabarnes/
TikTok: https://www.tiktok.com/@femalelongevity
Twitter:https://x.com/femalelongevity
Website:https://www.kaylabarnes.com/
Spotify:https://open.spotify.com/show/4OLWWn22...
Apple: https://podcasts.apple.com/us/podcast...
Follow Her Female Protocol: https://www.protocol.kaylabarnes.com

Learn more about Susanna Søberg, PhD:
Instagram: https://www.instagram.com/susanna_soeberg
Website: https://soeberginstitute.com/
Thermalist Women’s Retreat With Dr. Susanna Søberg: https://soeberginstitute.com/pages/thermalist%C2%AE-women-s-retreat

Pelvic floor problems are not a “just do more kegels” issue.For a lot of women, kegels are either not specific enough, or they make symptoms worse.
In this episode, Dr. Stephanie Riley Hahn, pelvic floor physical therapist and founder of Longevity and Pilates, breaks down what pelvic floor dysfunction actually is, how to tell weakness from tightness, and why pressure management and breathing mechanics often matter more than squeezing harder.
Join the most comprehensive *female-specific community for health and longevity optimization.* After over a decade dedicated to human performance and women’s health, I created this space to share everything you need to know to optimize health and lifespan. Inside, you’ll get access to exclusive protocols, live Q&As, the latest female longevity science, and a private, supportive community of like-minded women.
https://kayla-barnes-lentz.circle.so/checkout/become-a-member
In this conversation:
Why pelvic floor tightness can drive pain, irritation and symptoms

The difference between weakness and tension, and how to tell

How breathing and pressure management change everything

What downtraining involves, and what tends to backfire

Prolapse support options, and when to seek help

Overactive bladder and constipation patterns that keep symptoms alive

Connect with Kayla:
Instagram: https://www.instagram.com/kaylabarnes/
TikTok: https://www.tiktok.com/@femalelongevity
Twitter:https://x.com/femalelongevity
Website:https://www.kaylabarnes.com/
Spotify:https://open.spotify.com/show/4OLWWn22...
Apple: https://podcasts.apple.com/us/podcast...
YouTube: www.youtube.com/@KaylaBarnesLentz
Follow Her Female Protocol: https://www.protocol.kaylabarnes.com
Learn more about StephanieInstagram: https://www.instagram.com/longevityptpilates/Website: https://www.longevityptandpilates.com/
Shownotes:Pelvic floor PT locator: https://www.aptapelvichealth.org/ptlocator

Longevity isn’t just workouts, supplements, and recovery tools, it starts with nervous system health. 
In this episode, Dr. Aimie Apigian explains what trauma actually is (not a label, but a measurable physiological response), how the body shifts from stress into overwhelm, and why “pushing through” often turns into years of avoidance, numbing, and hidden internal strain.
She breaks down the biology behind the trauma response, including the role of adrenaline, cortisol timing, and how mitochondrial capacity influences resilience.
You’ll also learn her practical, body-based approach to creating “safe enough” in real time, plus the three phases of healing: safety, support, and expansion, so you don’t stay stuck avoiding triggers forever.
In this conversation:
Stress vs trauma response (and what changes physiologically)
Why adrenaline drives the response and cortisol arrives later
How the body stores trauma as patterns, not just memories
The 3 nervous system states and the thoughts they generate
A simple somatic exercise to build safety in the body
Why devices/meds can be bridges, not the destination
Using biomarkers + wearables without fooling yourself
Why modern media can create vicarious trauma
Join the most comprehensive *female-specific community for health and longevity optimization.* After over a decade dedicated to human performance and women’s health, I created this space to share everything you need to know to optimize health and lifespan. Inside, you’ll get access to exclusive protocols, live Q&As, the latest female longevity science, and a private, supportive community of like-minded women.
https://kayla-barnes-lentz.circle.so/checkout/become-a-member

Connect with Kayla:
Instagram: https://www.instagram.com/kaylabarnes/
TikTok: https://www.tiktok.com/@femalelongevity
Twitter:https://x.com/femalelongevity
Website:https://www.kaylabarnes.com/
YouTube: www.youtube.com/@KaylaBarnesLentz
Spotify:https://open.spotify.com/show/4OLWWn22...
Apple: https://podcasts.apple.com/us/podcast...
Follow Her Female Protocol: https://www.protocol.kaylabarnes.com

Learn more about Dr. Aimie Apigian, MD:

Instagram: https://www.instagram.com/draimie/
YouTube: https://www.youtube.com/c/DrAimieApigian
Website: https://www.biologyoftrauma.com/
Order her Book “The Biology of Trauma”: https://www.biologyoftrauma.com/book