How to Biohack Your Brain to Live Longer

You literally are what you eat. Do you wanna be like, you know, wild-caught salmon or grass-fed steak and blueberries? Or do you wanna be like a bag of Doritos? This is really important that you keep your total toxic burden low. Breath can also, you know, shift your state, increase energy with your breath. If you do, you know, fire breathing, for instance, really quick, short breaths. It's estimated, I think, that 80% of doctors' visits are related to stress.

Today we're gonna be talking about biohacking your brain. This is a topic that comes up a lot in our private Facebook group. Many of you have joined our Facebook group, 150,000 individuals, and we get a lot of questions about biohacking. And our guests and I are, are at this event, a biohacking conference, so I think this is very topical. If you're watching this on video, we are actually at I'm at her podcast studio. I was just on her show, which is amazing. She's a good friend and I'm excited to have this conversation. And we're here with Kayla Barnes Lentz.

Thank you for having me on.

Yeah, thank you. So, you are a longevity and health optimization expert. You've helped me through a bunch of things. When we met, we were at your clinic and then just getting Yeah, I just getting my brain turned on.

Yeah, you did a whole bunch of stuff.

NED, a lot, very much so. Yeah, and you've probably forgotten more about biohacking and brain hacking than you know than most people in this space will learn. So I wanted to have. I'm excited to have this conversation with you.

Yeah, I'm so excited to have it with you.

Yeah. So your brain, I feel like it's our number one asset that we have, right? It controls everything, and so. You are so rigorous, right? You are like one of the most measured women in probably in the country, right?

Yeah.

Because you measure everything. I've read a number of articles in national media about— I mean, it goes from everything from all the tests that you take to sending, you know, your, your, your now husband. But before you even went on a date, Making him submit his labs.

Yeah.

Where do people start? Like, you know, the average person listening to— where would you recommend? They want a better brain.

Yeah.

And you have access to all the information. You know so many people in this space. You've had them on your podcast. You know them, you share the stage with them. Some of them are your clients. Where do you recommend people start?

Yeah, well, the great thing is, you know, in the longevity biohacking space, and as we're like walking through these halls, there's like, you know, thousands of different devices. And we should definitely talk about some devices, some exogenous molecules that we could be using for our brain. But the good thing is that for not only longevity but also your brain, the best things are the basic ones. And we won't spend too much time on it because these are things that we all know to do, right?

Mm-hmm.

Sleep. I think sleep is one of the most powerful things that you can do for a better brain. We know that when we're in those deep stages of sleep, our brain's glymphatic system, which is essentially the cellular cleaning system, is being most activated. We can store memories. I mean, you're the expert in all of this, but sleep is critical for brain health. And then what you're eating. So every piece of food that I consume, I'm thinking, is this making my brain and body better or worse?

Mm-hmm.

So that might seem extreme, right? For me, I want not only the data to be good, but I want to feel good. And I feel better now at 34 than I did at 18 years old, you know. So what you eat matters. And I'm sure you've talked extensively on a brain health diet, but something with high omegas. So not only are omega-3s really good for the brain, so those like fatty fish are incredible, like salmon is great, um, but having a higher omega index, which is something that you can test for, is linked to longevity. So you want to have at least an 8 omega index. I keep mine at about about 10. So really good for your cardiovascular system, brain, and even potentially living longer. So that's really great. Those antioxidants, also amazing for both longevity and for brain health. So by doing this, just the 2 steps we've talked to you about so far, you're really like getting a twofer here. You're getting potentially a longer life and a better brain. But things like blueberries and blackberries— I like the darker berries because they're lower glycemic.

Mm-hmm.

And we know that we don't want to be spiking our blood sugar for better brain health, right? I'm sure everyone listening to this has consumed a really big meal and then had a big crash, right? Like brain fog, wanting to take a nap. So a lot of times if you have a high sugar meal, it's going to really spike your blood sugar and then you're going to have a crash. So we want to maintain more of a stable blood sugar, and you can measure that too. You know, this is not necessary, but if you want to take it to that biohacking level, you You can wear something called a continuous blood sugar monitor or glucose monitor. Just strap it on the back of your arm and it's going to give you real-time readings. And this is something that you could do, you know, maybe like a few times a year. You don't have to do it all the time, but everyone has a different response to food. So I could eat a sweet potato and you could eat a sweet potato and maybe you don't have a big spike, but I do. So it's good to learn. But yeah, nutrition would definitely be the second one. Lots of EVOO and avocados. These foods are going to Be great for your gut too. We know that the gut and the brain are speaking and communicating constantly. So, for me, it is absolutely no surprise. If you eat like junk, you're going to feel like junk, and you're going to think like junk.

Because food is information too.

Yeah, it's not just calories, it's literally information. It's also what your cells are made up of. So, our mothers all told us that, and it's the age-old saying, but you literally are what you eat. And, when you think about the consumption of calories, so our brain is only about, what, 2 pounds? But it consumes about 30% of our caloric intake per day. So, if you're eating, you know, Doritos and then that's what your brain is running off of, I mean, it's— to me, it's not like a hard thing to understand that you're not going to be as high productivity and feeling as cognitively well as you could be. So, yeah.

Doritos is probably— they're not probably going to sponsor either of our podcasts anytime soon.

Well, I always say, do you want to be like, you know, wild-caught salmon or grass-fed steak and blueberries, or do you want to be like a bag of Doritos? I mean, and a ho-ho. No, absolutely not. So nutrition is a big one. And exercise, improving blood flow to the brain is so incredibly important for cognition, thinking. I'm sure even—

More oxygen to your brain.

Yeah. And retention. We have an HBOT chamber. So like in everything with biohacking, it's like the basics. So exercising and moving is one amazing way to get—

And it's free.

Better blood flow. And it's free. Exactly. You could go outside, you can go to a gym, whatever it may be, but you want a good mix of both. like cardiovascular training for longevity and strength training. And both of those are really good for the brain as well. So when you add on more muscle, it's almost like a glucose suck. So it actually uptakes and can better use the glucose, going back to our, you know, continuous glucose monitor. So adding more muscle, not only good for longevity, but also good for brain health. And then—

'Cause you hear a lot about insulin resistance, you know, and those glucose spikes that we wanna be able to mitigate.

Yeah, and they're almost, you know, identifying Alzheimer's as like, I think type 3 diabetes. So managing glucose is so incredibly important. So you can do that through diet, but you can also do it through adding more muscle, exercise. There's a couple small tips. I know that you mentioned having glucose got us on, so you should listen to that podcast. But if you walk even for 3 minutes, postprandial walk after eating, that can make a big impact on your glucose. So that's definitely one. And the next one I think is is really social connections. I think that is impactful for longevity. We're now hearing that it could be as detrimental as smoking, being socially isolated, feeling lonely. So, that's a big one too, I think, is social connections and community. For more brain-specific basics, let me think here.

So, you start with measuring, right? Because it's hard to manage something if you don't measure it. So, if you're Like for sleep, how do you measure yours? Do you measure your sleep?

Yeah, I do. I love the Oura Ring. You could use the Whoop as well. So there's a few metrics that I look at there. I want to know the total amount of time sleeping. So it's interesting, women actually need slightly more sleep than men. The research says anywhere between 11 to 20 minutes. But I— my N-of-1 studies have shown a bit more depending on what cycle you're in. But Oura Ring, so you want to get at least an hour and a half of deep sleep and REM sleep. More is better. And then you want to be sleeping, you know, at least 7 to 9 hours per night depending on your activity load. So that's a great thing to keep track of. You also should look at your resting heart rate and you should look at your HRV. So HRV is your heart rate variability, the variability in between heartbeats. So if you think about your heart beating super fast, there's not much time to have variability there.

Mm-hmm.

But if it's slow, you have more time for that. So ideally you want a slower resting heart rate, lower resting heart rate. And a higher HRV. Um, so that's how I track my sleep.

And then what, what are, what are your kind of 2 or 3 favorite, uh, sleep tips that work for you, that kind of work? You know, I know everyone's a little bit individual, right? But what, what do you focus on with clients? And—

Yeah, so for yourself, one that's a bit controversial. So I stop eating at about 3:30. So you don't need to do that, but you should stop eating at least 3 hours prior to bed. So if your body is busy digesting food, it will keep you out of those deeper stages of sleep. And also, we operate on a circadian rhythm, right? So if we're eating, um, when we're supposed to be getting ready for bed, it's going to send the wrong signals. Our melatonin production will be reduced. So don't eat too close to bed. Um, you know, blue light blockers or red lights a few hours prior to bed just to reduce that stimulation and push you into a more parasympathetic state. Um, and definitely cool room. I keep mine at 65. Dark, super dark room. So as blackout as possible. If not, like an eye mask. I really have been liking a weighted eye mask because it applies a little bit of weight. Weighted blankets are really great too. There's actually some new data coming out about, you know, people getting into deeper stages of sleep and less wake-ups. So that can be really helpful. A little bit of magnesium can be helpful for people too. I like a topical magnesium spray. It's kind of a nice practice to just like relax yourself.

What about a warm bath with like some magnesium salts?

Love it. Warm bath. Anything that's relaxing is great. I would certainly avoid like anxiety-inducing shows. I— my mom stayed with me not too long ago and she like wanted to watch a murder show before bed. I'm like, Mom, this is the opposite. Like, it's putting us on edge right before sleep.

Or people are doom scrolling.

Yeah, exactly.

And that— it's not just the blue light, but it's also the content that they're absorbing.

Yeah, exactly. Or comparison or feeling bad about yourself or whatever it might be. I also do sauna, so I do sauna about 2 hours prior to bed. You don't want to do it too close to bed because the goal for incredible sleep is getting your resting heart rate as low as possible before bed. So, that can be through breathwork, it can be through meditation, whatever you can do to get it as low as possible. So, 2 hours prior to bed, sauna really can help with sleep. So, that's when I'm doing my sauna.

And, your core body temperature drops when you get out of the sauna, which can be a signal for melatonin and relaxation.

Yeah.

I like that. Warm shower, warm bath, maybe a sauna, not too close to bedtime, 'cause you don't want your heart rate to, or you probably don't exercise right before you sleep too, 'cause then your heart rate is up.

Yeah, ideally you wanna do, I mean, for me it's exercising first thing. I love to do the hard thing first in the morning, get all my morning routine knocked out. But if that's not possible, then doing it, you know, early afternoon.

And what about, how have you seen in terms of measurement alcohol and sleep?

Oh my gosh, well, that's actually why I cut out alcohol, you know, probably 4 years ago, maybe. It will reduce your HRV by like half. It will literally like cut it in half because it increases your heart rate, keeps you out of those deeper stages of sleep. I mean, it's also a neurotoxin, right? But in terms of sleep, it can significantly disrupt your sleep. I feel like, um, alcohol right now is like finally getting the same negative rap that like smoking did, right?

Yeah.

Like first it was fine, then everyone's like, no, absolutely. And I feel like that's where we're going now with alcohol.

Some people, I think, I'm bringing this up because some people think alcohol helps them to sleep, but there's a difference between alcohol knocking you out and you actually getting that deep restorative rest.

Yeah, and also it can, you know, burn off into those sugars and then your blood sugar is going wild at night. So if anyone's ever wore like a CGM and an Oura Ring and had alcohol, it'll, you'll see the exact trajectory of how your sleep has been like completely wrecked.

So what about metrics for food besides a continuous glucose monitor? Right. What other tests do you do? Are you thinking about nutrient kind of profile tests, microbiome tests?

Yeah.

Which are the— and we'll link this in the show notes. Maybe you could provide us like links.

Yeah, I'd be happy to.

jimkwik.com/notes. So everyone go over there always for the summaries and the resources. Also to Kayla's website and social media, everything, podcast. What are the kind of best— I mean, there's so many tests you could take, right?

There are, yeah.

Which are your favorite ones when it comes to diet nutrition?

Yeah, so I think it, you know, we live in this world where there are so many supplements and they're all very exciting, and especially in like biohacking and longevity, but it's really important to take what you need because there is a Goldilocks rule here, right? You can take too much of stuff, you can waste money on things that you don't really need. So I love something called the NutriEval. It's by a company called Genova, and it's going to literally give you exact amounts of everything— vitamins, nutrients, minerals— and then you can target supplement what you actually need. It'll look at your omegas, of course, like vitamin D, but it'll look at like B vitamins, C. It'll look at all of the, you know, micronutrients that you need, and then you can just take those as needed. If you can't afford that test, there's an app. It's called Cronometer. So if you plug in really diligently everything that you're eating, and you get the— you might have to get the pro version, but it'll tell you not only the macros, right, like protein, fat, and carbs, but it'll tell you your micronutrient intake from your diet. So that's another good way to make sure that you're getting everything that you need. It's very easy, especially with our food system nowadays, to not get all of those nutrients. So NutriEval is a great one. And then if you can't do that one, the Cronometer is a good place to start as well. Are these blood The NutrEval is blood, and then there's another one too called metabolomics, which is a blood spot. So it's a little easier if you want to do it from home. But NutrEval is actually blood and urine, and then the Cronometer is just an app.

What about a microbiome test? Is that something—

Yeah, I mean, a microbiome test, I would say, you know, if there were 2 tests that I would start with, definitely just a blood chemistry, looking at like CBC, metabolic panel, hormones, basic stuff. But the next would be a gut test because the gut is truly the foundation of health. And like we mentioned, it's communicating with the brain constantly. So our gut also houses our immune system. It can be really impactful on hormones, skin health, literally everything. Yeah, most of our serotonin is housed in the gut, so it's so incredibly important. I like a Genova GI Map. That's the test that— but there's also Vibrant, like Gut Zoomer. And I like these tests. They're practitioner tests, so you do need to work with a doctor because they really give you an in-depth look at everything. It's looking at parasites, viruses, but it's also looking at, of course, Of course, dysbiosis, and it's giving you a printout of what levels there are. So you can see, okay, these are the bad bacteria that we need to bring down, these are the good bacteria. If we're deficient in some good bacteria, we can target supplement those as well.

So what about, um, heavy metals? Like, I, I remember I had mercury fillings taken out years and years ago.

Good, I'm so glad you got them out.

Yeah, it was like 15 years ago, but I think some of it leaked and, you know, leached in. But How do you— is there a test for heavy metals? Yeah.

Yeah. So there's another test that I really love. It's called the Total Toxic Burden. And this combines heavy metals, molds, and mycotoxins.

Wow.

And then a variety of other environmental toxins like parabens, phthalates. Amazing test. So if you take this— and we also know that heavy metals are linked to neurodegenerative diseases. So this is really important that you keep your total toxic burden low and We're living in a day and age where we're just exposed to environmental toxins constantly in our air, food, water, shower water.

Yeah, mercury, aluminum, like all the— all these, like, for— and it could come from, like, the most, you know, it could come from the air, it could be, like, off-gassing from carpets and furniture.

Yeah.

Or candles.

Absolutely.

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Yeah, VOCs, you know, also can disrupt your sleep and certainly hinder brain performance. So trying to keep your environment in your house as low as possible or as healthy as possible. So like air filtration, I think, is a really big one if I were to make some initial investments into home items for biohacking. Definitely. I like Jasper. There's lots of different brands, but that's really helpful. I have a little device, it's actually called an AirThings, and it monitors the air constantly. So, it tells me the amount of VOCs.

Wow.

Like, I could pull up an app on my phone right now. I have a big one in the living room and then I have little ones in the rooms. So, it'll say, here's the amount of radon, CO2, VOCs, the PM2.5. So, I know what's going on in the air. And we know that you think better. I mean, I think there's been some studies done with like plants and air filtration in classrooms, and the children had better like brain performance. So that's, that's a big one too. But that one is called The Total Toxic Burden, and it's by Vibrant Wellness. And then detox strategies, like I think everybody needs to be detoxing on a daily basis now, just given that we're exposed to, you know, an unprecedented level of toxins. So Sauna also not only good for sleep, but really good for detoxification. Your sauna matters, like which one you use. So I have one that's like low VOC, low EMF. You want to be thinking about those things when you're making those purchases. And then sweating exercise again is a great way to detox. If you're looking for some more advanced detoxification strategies, there's something called TPE, which is gaining a lot of popularity. And I have— I've done the Total Toxic Burn before a TPE session and right after. And I had about a 20 to 25% reduction in—

This is heavy metals plasma exchange.

Yeah. So what you do is you actually remove all of your plasma and then you replace it with something called albumin.

So yeah, I've done a couple rounds at Next Health.

Yeah, that's where I did it too, with Darshan. So that's a good one for detoxing. And then there's also EBOO or like a very high dose ozone therapy, especially for people with like molds or mycotoxin exposure. That can be really helpful because it has like antibacterial antibacterial, antiviral properties, anti-inflammatory properties. So that can be a good one for detoxification as well.

Wow. Now, I know some of people listening who have never done any kind of medical tests or diagnostic assessments, they're probably like, whoa. Yeah. But we could put all of those in the show notes. So we talked about measuring sleep, measuring nutrients. What about exercise? Do you measure?

Yeah, I mean, there's some great at-home metrics that you can do. So grip strength is a really good one. We know that grip strength is correlated with longevity. You can get a little grip strength tester off Amazon for I think around $30. And so that's a great one. And how do we improve grip strength? We have to add on muscle, right? I do not recommend you are training grip strength with like a little—

Probably won't add years.

Yeah, that's not— yeah, that's very much so cheating the system. But if you can actually add on muscle and improve overall strength, that can be really helpful. I also love measuring VO2 max. So that is a measurement of How we utilize oxygen in the body, how well we can do it. There's a couple of relatively inexpensive new at-home devices. I can send you a link. I believe it's called Calibri is what I have at home. But there's also, you know, like some estimates on Oura Ring too.

Right.

So it's not going to be a perfect science. But if you wanted to get one device to track data, you could get a cardiovascular age from Oura. All the sleep metrics, your steps, activity. I think they actually now sync with a glucose monitor and they're starting to roll out meal tracking. So you can take a picture of the food and sync it with glucose. So lots of—

I think some people are used to like their device or their watch, something measuring activity or steps. Yeah, like that. At least it gives them some kind of baseline in terms of how much they're, they're, they're moving.

Yeah.

Which, which could be good. What about like body mass index, DEXAs? Can you do any of that as well?

Yeah, so I have a Withings scale here that's really nice because you can do at-home measurements. So it's looking at bone density, visceral fat. The new bioimpedance scales, which is what a Withings scale is, are really good. It shows you body composition, so fat mass, muscle mass. And then I do a DEXA, you know, once or twice a year to really like calibrate those results.

What about like those, you know, we have our chronological age, but then there's this biological age, you know, this health age. Do you do any tests for that?

I've done a ton. So there's a bunch of different ways to look at biological age. So we have what is called a methylation biological age. This is very popular, the Pace of Aging and Biological Age testing by True Diagnostics. So that's methylation testing. I think the test is $500 or $600. So if you want to, you could do that. It'll give you a biological age. They just rolled out organ age too. So it can actually give you an idea. You know, the science is still new with these. So it's fun to look at, but I'm excited to see where it goes. And then we have phenotypic biological biological age testing. And this is actually kind of cool. So if you have access to like AI, ChatGPT, you can take a blood test that you get, you can put it into, um, ChatGPT, and it can give you, based on some blood biomarkers, a phenotypic age. So it can give you an estimation. So there's really no perfect science, uh, right now for biological age, but those are options. There's also glycan ages, so that's another form of it. But, um, I think if you want to just like wade into the waters, take your labs Put them into ChatGPT, ask it for a pace of aging and, you know, biological age. And there's also some other calculators too, like Morgan Levine has a phenotypic age as well. So that can be really helpful.

I like all this because, you know, we're talking about metrics for sleep, for things you mentioned, sleep, nutrition, movement, because our audience is very used to measuring reading speed, reading comprehension. You can measure focus. I could test people on their memory, show them you know, faces and test them afterwards, how many they remember, how many numbers they can remember, how many new words they can remember. So it's very measurable in order to be able to manage it and you measure it. So I like that as a starting point. What, you have so many things here in your home.

Yeah.

Do you have, when it comes to your brain and, you know, there is an investment, right? There's a monetary investment. There's a time investment too, right? To sit in a sauna or sit in a float tank or sit into a hyperbaric chamber. Now I like to stack a lot of those things. So I'm doing any other benefits benefits, or reading, or meditating, and doing something. Um, currently, what would you say for your cognitive performance? Because I know there are a lot of things, and everything ultimately is, you know, you support your body, your brain's part of your body. Um, a handful of favorite biohacking tools?

I love, um, photobiomodulation for the brain. So I actually have an intranasal photobiomodulation device. Um, I think you might have one too. Um, so it's red light therapy for the brain. We know that the brain has an incredibly high density of mitochondria. And so if we can think about improving the health of our mitochondria, then, you know, we could potentially improve the health of our brain. So love intranasal, so up through the nose. It's a Vielight. That's what I have. It's called a Vielight, but there's, I'm sure, other devices on the market. That's one of my favorite ones for brain health specifically. Um, HBOT is really good. So if you've ever had— I first learned about this actually from Dr. Daniel Amen, who is a mutual friend, and If you've ever had any sort of concussion, TBI, of course you always want to do this with doctor's guidance. But, um, some of the results can be really—

That was a big part of my recovery after I got my brain scanned. And I've done it at different places, but with Daniel, with Dr. Amen, he, you know, prescribed 40 HBOT sessions. That was a huge part of my recovery.

Unbelievable when you look at the scans before and after.

I, I actually do the, the, the The photo, uh, the violation in, in while I'm in the—

Oh, nice. I mean, yeah, it's— you can— I definitely love stacking different therapies, um, but HBOT is great for that. And it's good even just for cognition, like short-term. Like when I, uh, work in the HBOT, you know, I am just like blowing through because it's the increased oxygen, right? So you have so much oxygen, um, to the brain. It also can improve blood vessels. So, that can be really helpful as well. I would say those are probably 2 of my favorites. I do, I like meditation tools as well. So, something like the Muse can be really helpful just to encourage you to improve your meditation practice. I love to measure everything. So, you know, if you can measure the meditation and know it was successful, then I really, really enjoy that.

Yeah, I'm a big fan of the Muse also because they, with this neurofeedback, they've gamified it.

Yeah, exactly.

So, they can measure your brainwaves and then, you know, have this bird the, you know, the, the, the, the weather. And then when you're stressed, you know, it gets all rainy and cloudy. But then when you kind of recenter through your breath or mantra or whatever you happen to do it with, you can manage your state and it just gets clearer and the sun comes out and you start hearing these birds chirp and you get little badges and, you know, fun things like that.

It's great. Yeah. And I think it, it can like help keep you accountable too because you don't want to be like missing days, you know. Same thing, all these trackers, it's, it's it's this phenomenon that it's like someone's watching you or you're being tracked, you actually do a little bit better. So yeah, um, I like that as well. Those are probably right now my top. I also have a Neuronic, which I believe is how you pronounce it. So it's another form of photobiomodulation, red light therapy to the brain to be able to also help to alter like your brain state and be more focused. Um, I've tried brain PEMF before.

That's interesting.

So, you know, The idea behind PEMF being it can help reduce inflammation and potentially, you know, this is improved cellular health.

Pulse electromagnetic field therapy.

Exactly. So they have small ones that you can actually use, use on your brain, which obviously consult a doctor, get a great device, all that stuff.

But yeah. With all of this conversation, I meant to diagnose or treat any kind of medical conditions.

Definitely talk to your I'm just throwing out some interesting brain biohacking things that I've tried, like, throughout this whole process. Um, those are probably my favorite, like, different kind of devices, I would say, for, for brain health.

And most of these, like, even if people aren't, um, aren't in the position for them to— because you don't have to do everything, right? The important thing is you start somewhere, you know, and starting somewhere is better than not starting at all, waiting for everything to be perfect conditions. A lot of these I've noticed a lot of the biohacking tools, it really, uh, a lot of it is a— it simulates like what we get in nature.

Nature, yeah, 100%. I think of PEMF as like grounding on steroids. So just going outside, you know, making contact with the earth. Yeah, barefoot or in a body of water.

Um, getting direct sunlight.

Absolutely. It's— and grounding, it's— it can do the same things, right? Reducing inflammation. There are studies to support this. Significantly reduces stress levels being in nature. And then with sunlight, like a large portion, depending on what time of day it is, it's also red light. So there's actually red and infrared in the sun. So if you can't have that, if you don't have access to some of these like red light panels or photobiomodulation, getting up in the morning and just getting sun into the eyes is incredible. I mean, that should be a non-negotiable, I feel like, for everybody.

Yeah. Or even like for— I mean, obviously, an AH-Bot is a wonderful tool. When most people aren't even using the tool of breath, you know, doing, doing breathwork to oxygenate their, their, their, their, their blood, their, their, their brain also as well.

Yeah. And breath can also, you know, shift your state. You know, you can increase energy with your breath if you do, you know, fire breathing, for instance, really quick, short breaths. But if you want to relax, which we all need, you know, it's estimated, I think, that 80% of doctors' visits are related to stress. So we have to, you know, reduce stress levels for longevity, our brains, the whole 9 yards. But doing slow, long breathing, box breathing, super helpful.

Yeah. And I know Huberman and other people talk about the physiological sigh.

Yeah.

You know, or you're breathing in and then maybe do a little bit more breath and then you do take longer on the exhale. And it's a way of calming your nervous system.

Yeah. I mean, Another free and probably very underutilized tool, I would say.

Yeah. And that's what I love about a lot of these things is like, you know, they could be very cost-effective.

Yeah.

You know, and then, you know, as like certainly when I want to start on this path and have a lot of financial resources, so you do work with what you have.

Yeah.

Right. And if you have an ability to test some of these things and, you know, start somewhere, you know, and then Get the results, measure it, and then, you know, continue on the path.

Yeah, absolutely.

Amazing. Amazing. I could talk to you for hours, and we're so excited to have you as one of our presenters at our Limitless Live conference. It's like this faculty— people just go to limitlesslive.com, and I'm sure they'll want to be able to meet you and have more conversations with you. What are you excited about in terms of how can people go deeper in your work? I know I had the honor of being on your podcast. Mm-hmm.

Yep. I can't wait for that to come out.

Where do people listen to that?

Yeah, so my podcast is Longevity Optimization. You can also check out my website, kaylabarnes.com. I have all my data protocols, all that at protocol.kaylabarnes.com.

Very, very— you're very transparent with all that.

Yeah. And then I just started doing long-form content too. So like, you know, morning routine, evening routine. If you have, you know, like an hour to watch a morning routine, then you can find that on YouTube.

And where, what are on social media? Is your favorite place for people to connect?

Probably Instagram. So it's just @KaylaBarnes.

Okay. Yeah, definitely one of my favorite accounts. Again, we'll put everything in the show notes at jimkwik.com/notes. Maybe we could contact you or your team, get links to all these amazing resources and diagnostic tests. We'll definitely connect to your website, to your social media, to your podcast and more. And I hope many of you could join us at Limitless Live 2025. So—

I'm so excited for it. It's going to be amazing.

It'll be unforgettable for sure. Kayla, thank you so much for being on the show.

Thank you for having me.

All right, everybody, thank you so much for tuning in to this episode. We put the extended version, as always, on our YouTube channel. You could join 1.8 million subscribers there. The highest compliment is sharing this episode. So make sure you subscribe, leave a comment. I speed read every single one. I believe feedback is the breakfast of superheroes. And we can't wait to see you in the next episode. Until then, be limitless.