Longevity Optimization with Kayla Barnes-Lentz Dr. Sara Szal-Gottfried, MD - I Do THIS To Slow My Aging (My Longevity Routine)
Oct 9, 2025
Dr. Sara Szal-Gottfried, a Harvard-educated physician and women's health pioneer, shares insights on optimizing longevity. They discuss the unique sleep needs of women, emphasizing the importance of quality sleep for hormonal balance. Kayla reveals personal sleep rituals, while Dr. Sara dives into effective exercise regimens and the significance of strength training. Nutrition personalization and the impact of social connections on health are highlighted as vital pillars for longevity. Tune in for practical tips to enhance your vitality!
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Sleep Impacts Nearly All Aging Pathways
- Sleep supports almost every hallmark of aging by promoting detoxification and mitochondrial health.
- Prioritizing sleep is a top longevity intervention because it clears misfolded proteins via the glymphatic system.
Women Need More Deep Sleep
- Women need about 20–30 minutes more sleep than men, driven largely by higher deep-sleep needs and hormonal cycles.
- Progesterone supports sleep, so ovarian aging and falling progesterone explain rising female insomnia rates.
Kayla's Early-Bed Wind-Down Routine
- Kayla goes to bed around 8:00 pm, eats early (done by ~4 pm), and uses red-blocker glasses and a dark cool room.
- She practices long exhales and sometimes uses a Pulsetto device to shift into parasympathetic state before sleep.
