3 Free Health Hacks Longevity Clinic Owner Swears by

Kayla Barnes-Lentz is a 33-year-old longevity clinic owner who uses experimental treatments to try to live to 150. But some of her favorite biohacks are free.

Barnes-Lentz, who is based in Los Angeles, says she has reversed her biological age to 22. Biological age measures how healthy a person’s cells, tissues, and organs appear to be, but there isn’t a set definition because it’s unclear how bodies “should” look at any given age.

Barnes-Lentz’s daily biohacking routine, which she previously shared with BI, involves a home sauna, mats that send electromagnetic waves through the body, and clinical-grade air purifying machines — all of which cost thousands of dollars.

However, she told Business Insider: “The basics are what moves the needle the most. Although I have a ton of tech, it is essential to remember that we can also make massive improvements through lower-cost habits. It’s what we do daily that will make the most significant impact on healthspan and longevity.”

She shared her favorite free things she does to improve her health.

Spending time with loved ones

Barnes-Lentz previously told BI that one of the best biohacks was getting married, because her husband is a source of “security and peace” and helps her relax.

Barnes-Lentz said her husband shares a similar attitude toward health and longevity, and they biohack together, including using saunas and doing cold plunges together and holding fortnightly marriage optimization meetings.

Barnes-Lentz said that while some biohackers seem to be “siloed,” she has an active social life.

“Some of the longest-lived people have this really great sense of community,” she said. The longevity expert Rose Anne Kenny, a professor of medical gerontology at Trinity College Dublin and the lead researcher for The Irish Longitudinal Study on Ageing, said that having strong social connections is just as important for longevity as a healthy diet and exercising.

Barnes-Lentz goes to events in LA at least once a week. The day before speaking to BI, she had friends over, as she does every Thursday. She and her husband also host friends for dinner once a week.

“We always invite everyone over to our house because then I get to really control the environment, and I know what’s in the food, how it’s made and what oils are used. But everybody typically loves it because we have all these fun health optimization devices that they get to use,” she said. “Yesterday, I was having everyone test their grip strength, for example.”

Getting enough sleep

Barnes-Lentz goes to bed at 8:30 p.m. most nights and wakes up naturally at around 5:30 a.m.

The Centers for Disease Control and Prevention recommends adults get between seven and eight hours of sleep every night.

Even if you can’t commit to eight hours during the week, research presented at the European Society of Cardiology Congress 2024 suggested that people who “caught up” on sleep during the weekend were 20% less likely to develop heart disease than people who remained sleep deprived.

Exercising daily

“There’s never a workout that I regretted,” Barnes-Lentz said.

She does zone 2 cardio, which means moving at an intensity where she can just about hold a conversation, every day. She and her husband take a daily 45-minute walk around their neighborhood in the LA hills.

She also does strength training three times a week, lifting weights.

Nathan K. LeBrasseur, a physiologist who researches healthy aging as the director of the Robert and Arlene Kogod Center on Aging at Mayo Clinic, previously told BI the best type of exercise for longevity is a mixture of strength training and cardio, for at least thirty minutes a day.