Inside the routine of the world’s most measured longevity experts

Can science really help us live longer - and feel better while we age? In this episode, longevity expert Kayla Barnes-Lentz joins Jonathan and Dr Federica Amati to explore how daily behaviours, emerging science, and personalised data may shape our health span. Many people believe longevity requires extreme routines or expensive treatments, but new evidence suggests simple habits may have a powerful impact. This conversation asks one central question: how can we age well while still enjoying life? Together, Kayla, Jonathan and Federica explore what longevity science currently understands… and what it still doesn’t. Kayla shares her personal journey from chronic fatigue and brain fog to measurable improvements after changing her diet, sleep routine and lifestyle. The discussion covers nutrition, sleep, oral health, fasting, environmental toxins, supplements, wearable tracking, personalised lab testing, and why women may need different guidance based on physiology and life stage. For listeners wanting practical steps, this episode includes guidance on five foundational habits such as consistent sleep timing, reducing late-evening eating, flossing and dental check-ins, supporting your gut and oral microbiome, and increasing plant diversity in meals. As science continues to uncover how and why we age, what small behaviour could you change today that your future self may thank you for? And if you could meaningfully extend your healthy years, how differently might you live now? 🥑 Make smarter food choices. Become a member at http://zoe.com 🌱 Try our new plant based wholefood supplement - Daily30: https://zoe.com/daily30?utm_medium=zo... *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system Follow ZOE on Instagram |   / zoe   Timecodes 00:00 Can you really live to 150? 01:47 Biohacking, longevity - or something else? 03:50 The moment food changed Kayla’s health 11:02 Why women need personalised longevity science 14:03 Is longevity worth the lifestyle cost? 16:56 Why women were excluded from research 19:30 How alcohol affects sleep (and the shocking tracking data) 21:44 The history of extreme self-experimentation 23:58 What’s worth testing? 26:41 The wildfire moment that changed everything 28:52 Plasma filtering and toxin removal 31:22 Forever chemicals and microplastics 33:06 30 supplements a day - smart or risky? 36:19 Supplement stacking dangers 38:59 Why oral health matters for ageing 40:44 The sleep routine that rewires biology 42:51 Why women may need more sleep 44:56 Why exercise may be the closest thing to a longevity pill 46:39 The mistake women make with exercise timing 48:52 Bone density, pelvic floor and overlooked essentials 50:19 Kayla’s full diet - and why she eats 50 plants a week 52:41 Fermented foods, fibre and mindful meals 54:26 If you do one thing - start here 56:16 The goal: Longevity with quality of life 📚Books by our ZOE Scientists The Food For Life Cookbook | https://amzn.to/4amfIMX Every Body Should Know This by Dr Federica Amati | https://amzn.to/4blJsLg Food For Life by Prof. Tim Spector | https://amzn.to/4amZinu Ferment by Prof. Tim Spector | https://amzn.to/4hU1Df5 Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition | https://zoe.com/freeguide?utm_medium=... Gut Guide - For a Healthier Microbiome in Weeks | https://zoe.com/gutguide?utm_medium=p... Better Breakfast Guide | https://zoe.com/breakfastguide?utm_me... ZOE’s Holiday Hosting Guide | https://zoe.com/holidayguide?utm_medi... Mentioned in today's episode Validating Benefits of Rapamycin for Reproductive Aging Treatment (VIBRANT), Columbia University (2025) | https://reports.obgyn.columbia.edu/20... Menstrual cycle phase does not influence muscle protein synthesis or whole-body myofibrillar proteolysis in response to resistance exercise, The Journal of Physiology (2024) | https://pubmed.ncbi.nlm.nih.gov/39630... Tracking Sleep, Temperature, Heart Rate, and Daily Symptoms Across the Menstrual Cycle with the Oura Ring in Healthy Women, International Journal of Women's Health (2022) | https://pmc.ncbi.nlm.nih.gov/articles... Have feedback or a topic you'd like us to cover? Let us know here: https://gf6hx47iu5g.typeform.com/topi... Episode transcripts are available here: https://zoe.com/learn/category/podcasts