Dr. Sara Szal-Gottfried, MD - I Do THIS To Slow My Aging (My Longevity Routine) | Longevity Optimization with Kayla Barnes-Lentz

In this podcast episode, Kayla Barnes-Lentz and Dr. Sara Szal-Gottfried collaborate to discuss the minimum effective dosage for various pillars of health, specifically tailored for women. They delve into sleep, emphasizing the importance of 7 to 8.5 hours per night, sex differences, and the impact of the menstrual cycle. The conversation transitions to exercise, highlighting zone 2 training, strength training, and the significance of maintaining muscle mass and bone density. They also touch upon nutrition, advocating for whole foods and personalized approaches to metabolic flexibility, and the role of social connection, emphasizing the importance of secure and emotionally regulating relationships for overall well-being and longevity.

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Dr. Sara Szal-Gottfried, MD - I Do THIS To Slow My Aging (My Longevity Routine)

Longevity Optimization with Kayla Barnes-Lentz

Introduction to Sleep and its Importance for Women's Health

Sleep Needs During Menstruation and the Role of Hormones

Kayla's Sleep Routine and the Importance of Consistency

Minimum Sleep Requirements and Sleep Hygiene Tips

The Benefits of Cool Temperatures and AI-Powered Sleep Optimization

Analyzing Sleep Metrics: Latency, Deep Sleep, and REM Sleep

Sleep Debt, Weekend Sleep Patterns, and the Impact of Cannabis and Alcohol

Analyzing Kayla's Sleep Data and the Importance of Cortisol

Cortisol Testing and Introduction to Exercise

Kayla's Exercise Protocol and the Minimum Effective Dose

Zone 2 Training and Building a Base Camp for Women's Health

Muscle Fibers and the Importance of Explosive Movements

Strength Training Recommendations and Fitness Goals

Body Composition and the Importance of Muscle Mass

Fat Mass, Essential Fat, and Hormone Production

Grip Strength and Bone Density

Bone Density Scans and Introduction to Nutrition

Personalized Nutrition and Metabolic Flexibility

Defining Metabolic Health and Glucose Variability

Insulin Resistance and Dietary Recommendations

Social Connection and its Impact on Longevity

The Hassler Study and Emotional Sobriety

Minimum Effective Dose of Social Connection and the Importance of Safety

Outro and Call to Action

Dr. Sara Szal-Gottfried, MD - I Do THIS To Slow My Aging (My Longevity Routine)

Longevity Optimization with Kayla Barnes-Lentz

00:00Introduction to Sleep and its Importance for Women's Health

Introduction to Sleep and its Importance for Women's Health

04:06Sleep Needs During Menstruation and the Role of Hormones

Sleep Needs During Menstruation and the Role of Hormones

06:16Kayla's Sleep Routine and the Importance of Consistency

Kayla's Sleep Routine and the Importance of Consistency

09:20Minimum Sleep Requirements and Sleep Hygiene Tips

Minimum Sleep Requirements and Sleep Hygiene Tips

12:26The Benefits of Cool Temperatures and AI-Powered Sleep Optimization

The Benefits of Cool Temperatures and AI-Powered Sleep Optimization

14:53Analyzing Sleep Metrics: Latency, Deep Sleep, and REM Sleep

Analyzing Sleep Metrics: Latency, Deep Sleep, and REM Sleep

17:51Sleep Debt, Weekend Sleep Patterns, and the Impact of Cannabis and Alcohol

Sleep Debt, Weekend Sleep Patterns, and the Impact of Cannabis and Alcohol

20:10Analyzing Kayla's Sleep Data and the Importance of Cortisol

Analyzing Kayla's Sleep Data and the Importance of Cortisol

23:40Cortisol Testing and Introduction to Exercise

Cortisol Testing and Introduction to Exercise

26:24Kayla's Exercise Protocol and the Minimum Effective Dose

Kayla's Exercise Protocol and the Minimum Effective Dose

29:54Zone 2 Training and Building a Base Camp for Women's Health

Zone 2 Training and Building a Base Camp for Women's Health

33:02Muscle Fibers and the Importance of Explosive Movements

Muscle Fibers and the Importance of Explosive Movements

35:27Strength Training Recommendations and Fitness Goals

Strength Training Recommendations and Fitness Goals

38:02Body Composition and the Importance of Muscle Mass

Body Composition and the Importance of Muscle Mass

40:41Fat Mass, Essential Fat, and Hormone Production

Fat Mass, Essential Fat, and Hormone Production

42:27Grip Strength and Bone Density

Grip Strength and Bone Density

45:56Bone Density Scans and Introduction to Nutrition

Bone Density Scans and Introduction to Nutrition

47:35Personalized Nutrition and Metabolic Flexibility

Personalized Nutrition and Metabolic Flexibility

50:02Defining Metabolic Health and Glucose Variability

Defining Metabolic Health and Glucose Variability

52:55Insulin Resistance and Dietary Recommendations

Insulin Resistance and Dietary Recommendations

55:25Social Connection and its Impact on Longevity

Social Connection and its Impact on Longevity

57:52The Hassler Study and Emotional Sobriety

The Hassler Study and Emotional Sobriety

1:00:05Minimum Effective Dose of Social Connection and the Importance of Safety

Minimum Effective Dose of Social Connection and the Importance of Safety

1:03:40Outro and Call to Action

Outro and Call to Action