Kayla Barnes-Lentz

8 habits

Biohacker and co-owner of LYV wellness clinics who documents her protocol publicly on the Longevity Optimization podcast. Her days are structured around circadian light, morning sun, evening blue-light blocking, sauna and cold contrast, red-light therapy, a whole-food organic diet, no alcohol, and clinician-supervised therapies she discusses openly.

Morning

Morning sunlight

Anchors her circadian rhythm with sunlight soon after waking.

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Red-light therapy

Uses red-light panels as part of her daily protocol.

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Sauna sessions

Takes regular sauna, usually paired with cold.

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Cold plunge

Follows the heat with a cold plunge for contrast.

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Peptide protocols (publicly discussed)

Has discussed clinician-supervised peptide protocols on her podcast; specifics stay between her and her doctors.

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Daytime

Whole-food organic diet

Eats a whole-food, organic-leaning diet.

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Evening

Blue-light blocking

Blocks blue light after sunset to protect melatonin.

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Avoid alcohol

Skips alcohol entirely.

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Routines similar to Kayla Barnes-Lentz's

Gary BreckaHuman biologist, co-founder of 10X Health and host of The Ultimate Human. A former mortality-risk analyst, he built his method around gene testing and fixing nutrient deficiencies, methylation first, plus morning sunlight, breathwork, cold and hydrogen water; he discusses peptide therapies openly on his podcast. Dana White publicly credits Brecka's protocol with transforming his health.

Dave AspreyThe self-described father of biohacking: founder of Bulletproof, author of six books, and host of The Human Upgrade. He has spent over a million dollars hacking his own biology, from butter coffee and intermittent fasting to red light, cryotherapy and neurofeedback, and has publicly discussed using peptides such as BPC-157 as part of his regimen.

Dana WhiteUFC President and CEO who publicly overhauled his health after human biologist Gary Brecka told him, from bloodwork alone, that he had about a decade to live. White credits the data-driven protocol, including an 86-hour water fast he described publicly, cleaned-up eating, daily training and cold/heat exposure, with dramatic weight loss and reversing multiple risk markers.

Rhonda PatrickBiomedical scientist behind FoundMyFitness, known for translating aging, nutrition and exercise research into practice. Her documented routine leans on frequent sauna use, a micronutrient-dense smoothie with broccoli sprouts, omega-3 and vitamin D supplementation, high-intensity interval training, and a consistent time-restricted eating window.

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These habits are compiled from public statements and are not medical advice or endorsed by Kayla Barnes-Lentz. Consult a qualified professional before changing your routine, supplements, or therapies.