kayla
barnes-lentz

Longevity biohacker and podcast host

12 steps · last checked 16 oct 2026

up at 4:50 without an alarm, a sunrise walk, training and sauna, dinner at 3:30, bed by 8.

her day as she walked ELLE through it in 2026, plus the framework on her own site. She says parts of it are experimental.

what kayla uses see the routine

wake4:50 am
dinner~3:30 pm
in bed8:00 pm
alarmnone

the protocol · at a glance

what kayla uses.

protocol as of jul 2026

15 items

supplements12

Whey protein used by 6
Collagen peptides used by 8
Creatine used by 17in her morning protein coffee
Colostrumin her morning protein coffee
NAD powder

show all 12 supplements

Prenatal multivitamin used by 10
Fish oil used by 14
CoQ10 used by 3
Magnesium used by 13
Mineralsin her first glass of water, with her morning supplements
Vitamin D used by 13in winter or as needed; she relies mostly on sun
Thornea brand she says she trusts, via her Fullscript dispensary

gear3

Oura Ring used by 7sleep, HRV and cycle tracking
Eight Sleep Pod used by 8listed under sleep on her products page
Jaspr air purifier“the best I have tested.”

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the routine · 12 steps

kayla’s day.

morning9 steps afternoon1 step evening2 steps

morning

4:50 am
Wakes without an alarm
she was up at 4:50 a.m. the day ELLE visited, no alarm.
sleep
On waking
Teeth, water flosser, in-mouth red light
brushes, water-flosses, then uses an in-mouth red-light device.
light
Early
A PEMF session
lies on a pulsed electromagnetic field (PEMF) mat.
recovery
Early
Breathwork and prayer
she breathes “with intention” and prays.
focus
Sunrise
Sunrise walk with her husband
a walk around her neighbourhood at sunrise.
sleep fitness light
After the walk
Coffee with protein and powders mixed in
coffee with whey protein, collagen, creatine, colostrum and NAD powder.
energy nutrition supplements
Mid-morning
Strength training, then a bike session
lifts, then rides an AI-guided resistance bike.
fitness
After training
Infrared sauna, then showercold & heat recovery
After the shower
Morning supplements
a prenatal multivitamin, fish oil, CoQ10 and magnesium.
supplements

afternoon

~3:30 pmapprox.
Dinner, early
usually salmon from a supplier that tests for microplastics and heavy metals.
nutrition

evening

After dinner
Walk with her husbandfitness
8:00 pm
In bed
by 8 p.m. they’re in bed.
sleep

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more routines.

lebron james

nba player · philadelphia 76ers; co-founder of ladder

bed around 9, a nap every day, and a game day of stretching, ice, Normatec, a hyperbaric nap and a cold tub; no full meal until after practice.

see the habits

andrew huberman

neuroscientist · huberman lab

daylight in the first hour, caffeine before an early workout, three lifting days and three cardio days a week, sauna and cold on the rest day, and dim lights at night.

see the habits

Sources (6)

Last checked 16 Oct 2026.

Photo: Kayla Barnes-Lentz (youtube.com/@KaylaBarnesLentz) (YouTube channel profile photo), background removed, converted to black and white, cropped, resized. All image credits.

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