The routine · 12 steps · 1 min read
Kayla Barnes-Lentz’s daily routine
Her day as she walked ELLE through it in 2026, plus the framework on her own site. She says parts of it are experimental.
- 4:50amWake
- 3:30pmDinner
- 8:00pmIn bed
3 of 12 steps have a stated clock time. Tap a dot to jump to it.
- Alarmnone
Independent summary — Kayla Barnes-Lentz hasn’t endorsed this page. Some links may be affiliate links.
The day, step by step
- Sleep
Wakes without an alarm
She was up at 4:50 a.m. the day ELLE visited, no alarm.
Why: She builds her day around sleep and circadian timing.
1 - Habits
Teeth, water flosser, in-mouth red light
Brushes, water-flosses, then uses an in-mouth red-light device.
Why: She uses it to target oral bacteria.
1 - Recovery
A PEMF session
Lies on a pulsed electromagnetic field (PEMF) mat.
Why: Part of the experimental side of her protocol.
1 - Sleep
Sunrise walk with her husband
A walk around her neighbourhood at sunrise.
Why: To set her circadian rhythm.
1 - Nutrition
Coffee with protein and powders mixed in
Coffee with whey protein, collagen, creatine, colostrum and NAD powder.
1 - Training
Strength training, then a bike session
Lifts, then rides an AI-guided resistance bike.
Why: She treats muscle as “the organ of longevity”.
2 - Supplements
Morning supplements
A prenatal multivitamin, fish oil, CoQ10 and magnesium.
Why: She says the prenatal is for fertility.
1
- Nutrition
Dinner, early
Usually salmon from a supplier that tests for microplastics and heavy metals.
Why: An early last meal.
1
Be the first to get routines like this, plus one small thing to try each week.
Every Sunday. New people as soon as they’re added. Free.
Thanks, you’re on the list.
The core, in 4 steps
- SleepWake at the same time daily and get outside at sunrise
- TrainingLift, then do some cardio
- NutritionEat your last meal early
- SleepSame early bedtime, no screens
Every step, in one list
| When | Step | Source |
|---|---|---|
| 4:50 am | Wakes without an alarm Sleep | 1 |
| On waking | Teeth, water flosser, in-mouth red light Habits | 1 |
| Early | A PEMF session Recovery | 1 |
| Early | Breathwork and prayer Mind | 1 |
| Sunrise | Sunrise walk with her husband Sleep | 1 |
| After the walk | Coffee with protein and powders mixed in Nutrition | 1 |
| Mid-morning | Strength training, then a bike session Training | 2 |
| After training | Infrared sauna, then shower Recovery | 1 |
| After the shower | Morning supplements Supplements | 1 |
| ~3:30 pm | Dinner, early Nutrition | 1 |
| After dinner | Walk with her husband Training | 1 |
| 8:00 pm | In bed Sleep | 1 |
Times marked “approx.” in the timeline are our reading of the source.
What they use
Only things Kayla has named. Some links may be affiliate links.
Supplements
- Whey protein
- Collagen peptides
- Creatine
- Colostrum
- NAD powder
- Prenatal multivitamin
- Fish oil
- CoQ10
- Magnesium
She has supplement brand partnerships and runs an online supplement shop. We don’t link them.
Not advice. See Legal.
Related routines
Sources (2)
- ELLE — Women Want to Live Forever, Too (interview with Kayla Barnes-Lentz, 2026)
- Kayla Barnes-Lentz — The Female Longevity Protocol (her site)
Last checked 16 Oct 2026.