Kayla Barnes-Lentz
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§ 01 · FREE RESOURCES

Start with the foundations.

The optimal lab ranges I track and the exact products I use, gathered in one place. The foundations should be free, so they are.

01 · OPTIMAL RANGES 02 · PRODUCTS I LOVE

Female optimal ranges

§ 02 · THE LABS I RUN

A starting reference for the markers that matter most for women. These are the optimal targets I aim for, not the wide “normal” ranges most labs report.

MARKER
OPTIMAL (FEMALE)
WHY IT MATTERS
CARDIOVASCULAR
ApoB
< 80 mg/dL
Best single predictor of cardiovascular risk.
Lp(a)
< 30 mg/dL
Genetic risk marker, worth measuring once.
LDL cholesterol
< 100 mg/dL
A core lipid to keep in range.
Triglycerides
< 80 mg/dL
High levels signal metabolic strain.
Homocysteine
< 7 umol/L
Vascular and cognitive health.
METABOLIC
Fasting insulin
2-5 uIU/mL
Early signal of metabolic dysfunction.
Fasting glucose
70-85 mg/dL
Baseline blood sugar control.
HbA1c
< 5.4%
Three-month average blood glucose.
HOMA-IR
< 1.0
Calculated insulin-resistance score.
HORMONES
Estradiol
Cycle-dependent
Bone, brain, heart, and skin health.
Progesterone
> 10 ng/mL (luteal)
Confirms ovulation, calming and protective.
Testosterone (total)
40-70 ng/dL
Libido, muscle, mood, and drive.
DHEA-S
150-250 ug/dL
Adrenal reserve and hormone precursor.
SHBG
40-80 nmol/L
Regulates how much hormone is available.
THYROID
TSH
1.0-2.0 mIU/L
Whole-body metabolic rate.
Free T3
3.2-4.2 pg/mL
The active thyroid hormone.
Free T4
1.3-1.8 ng/dL
Thyroid output and conversion.
INFLAMMATION & NUTRIENTS
hs-CRP
< 0.5 mg/L
Systemic inflammation, a driver of aging.
Vitamin D
50-70 ng/mL
Hormonal, immune, and bone health.
Ferritin
50-100 ng/mL
Iron stores, often low in women.
Omega-3 index
> 8%
Anti-inflammatory fatty-acid status.
Vitamin B12
> 500 pg/mL
Energy, nerve, and cognitive function.
This is just the start, get the full protocol.

The complete Female Longevity Protocol covers every system, with the full panels, optimal ranges, and daily practices, all in one place.

EXPLORE THE PROTOCOL →
Educational ranges, not medical advice. Work with your physician. See disclaimer.

Where to get tested

You do not need a clinic to run most of these. A few ways I actually order labs, from most hands-off to most thorough.

01 - COMPREHENSIVE
How I run my labs

I do almost all of my labs through Vibrant Wellness, which does require a practitioner. You can find a practitioner near you on their website.

VIBRANT WELLNESS →
02 - A LA CARTE
Direct-to-consumer labs

Order individual tests yourself and get blood drawn at a local lab. Good for filling gaps or rechecking a single marker.

03 - GUIDED
With your physician

Bring this list to your doctor and ask for optimal ranges, not just normal. Essential for the hormone panel and anything flagged.

§ 03 · PRODUCTS I LOVE

The tools, tests, and supplements I actually use

The exact gear, wearables, at-home labs, and supplements I use every day, with my discount codes. A vetted list I keep updated.

FOUNDATIONS$
Grip DynamometerTrack a top longevity biomarker.SHOP →
WATER$$$
Ophora WaterStructured water, whole-home. Save 10%.SHOP →
WEARABLES$$
WHOOPRecovery, sleep, and pace-of-aging.SHOP →
SLEEP$$$
Eight SleepCools, warms, and tracks your sleep.SHOP →
SAUNA$$$
Heavenly Heat SaunaThe non-toxic infrared and traditional saunas Warren and I own. Lowest EMF, ELF, and VOCs on the market, so you get the circulation, detox, and heat-shock-protein benefits without off-gassing chemicals. Code KAYLA.SHOP →
CLINICAL$$$
OneBase HBOTHyperbaric for recovery and cognition.SHOP →
VIEW THE FULL LIST OF PRODUCTS I LOVE→

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MEDICAL DISCLAIMER
The content on this site is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or another qualified health provider with any questions about a medical condition or before making changes to your health, supplement, or exercise routine.
© 2026 KAYLA BARNES-LENTZ