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?

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Timecodes

00:00 Intro

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)

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