OPTIMIZE with Kayla Barnes | The Align Edit by Arrae, Volume 01

Welcome to The Align Edit: an exclusive series from our favorite lifestyle creators & wellness experts to help you ALIGN with your highest potential.

We asked our friend Kayla Barnes, a global leader in biohacking & female longevity, to share her tips for optimal health & vitality. Keep reading to discover how to upgrade your morning routine, simple shifts to live longer, and so much more!

OPTIMIZE

with @kaylabarnes

What’s your favorite Arrae product and why?

Kayla Barnes: Arrae Magnesium. Nearly everyone is deficient in magnesium and it is an essential mineral involved in over 300 enzymatic reactions in the body!

Walk us through your morning routine. What are some non-negotiable practices or products that you’re loving in this season of life?

Kayla Barnes: It is a long one! As a woman at the forefront of longevity, I know some of these protocols are not super practical. I’ll share my personal routine, then a simplified list of what I think everyone can do!

Then here are a few non-negotiables everyone can do: morning sun, low level movement throughout the day, high quality sleep (I go to bed at 8:30) and a nutritious diet. 

Fill in the blanks: I used to think the healthiest version of myself looked like  _____, but now I know it’s actually ____.

Kayla Barnes: I used to think it was the leanest or most ripped version, but now I know it's actually the best biomarkers and lowest stress.

What’s the most powerful mental reframe you’ve implemented in the last year?

Kayla Barnes: “It is OK to rest” 

Women’s energy levels shift with our cycles, and over the last year I have honored when I need to rest more. It’s changed my daily experience to be more in my feminine and in a relaxed state — and being in a relaxed state is critical for optimal health!

If you had to pinpoint one “secret ingredient” for achieving mind-body-spirit alignment, what would it be? How does it fuel lasting success?

Kayla Barnes: Define your purpose, if you don’t know what your purpose is it will be far harder to invest in your mind-body-spirit. Take the time to define your purpose. 

To elevate our lives, we have to let go of the old stories, habits, and beliefs that are weighing us down. What are a few things you’ve surrendered lately to align with your highest self?

Kayla Barnes: I have let go of so many over the years! Since being married, I have let go of the belief that I have to do it all on my own. Being married has been one of the best biohacks of my life—my nervous system is finally relaxing (which as a type A overachiever is hard lol).

What are your favorite techniques to reduce stress and soothe the nervous system? 

Kayla Barnes: Women have higher baseline levels of stress on average and we also have a more significant stress response to the same stimuli as men, so stress reduction is critical for women. I build in 4x parasympathetic activation throughout my days. 1st one is the morning sun walk in nature, then mid day breathwork, I do HBOT (Hyperbaric Oxygen) as my 3rd de-stress it drops me into parasympathetic as soon as the chamber is compressed, but you could easily do another breathwork, and in the evening I do my final breathwork session. I found this has made a huge impact on my stress levels on my biometric tracker, Oura ring.

When you notice negative self-talk creep in, what’s your go-to response? Is there a mantra, a visualization, or even a scientific protocol you use?

Kayla Barnes: I use ANT therapy that I learned when I trained under Dr. Daniel Amen.

How ANT Therapy Works:

Notice the ANT – Become aware of the thought.

Write it down – Track recurring patterns.

Identify the type of ANT – Label the distortion.

Challenge the thought – Ask: Is this true? Is there evidence?

Replace it with a realistic thought – Something more rational or kind.

Practice regularly – Over time, this rewires thought patterns.

If you could sit your 20-year-old self down and tell her to start one thing NOW, what would you share?

Kayla Barnes: Work through past emotional turmoil earlier! This will change your outlook and nervous system. 

What do you think we’re still underestimating about the power of joy, love, and purpose in the bigger picture of longevity? 

Kayla Barnes: They are harder to measure. There is no lab marker to measure these so they are harder to quantify, but they are perhaps the most important. 

Who or what is inspiring you lately? 

Kayla Barnes: God is always inspiring me. Inspiring me to be a better woman, be more caring, and to put others above myself. 

Thank you, Kayla! Be sure to follow her on Instagram @KaylaBarnes and visit her website KaylaBarnes.com.