How I Support Optimal Health, Fertility and Longevity At Home and While Traveling

Health and abundance are not a luxury. They are our birthright.

If You’re New Here

After more than 20 years working in wellness, I’ve lived through many phases of growth personally and professionally.

I began my journey as a personal trainer, evolved into a life coach, became a certified yoga teacher and later founded Get Loved Up Yoga School. Along the way, I earned certifications in plant-based nutrition, breathwork and neuro-emotional coaching.

At 44, I’m no longer chasing more.

I’m prioritizing longevity; how well I live now and how well my body carries me into the future.

This is my Female Longevity Protocol.

What Is a Female Longevity Protocol?

Inspired by leaders in the longevity space, a female longevity protocol is a personalized, data-informed framework based on your:

• Biological age
  
  
• Hormones and fertility markers
  
  
• Nervous system health
  
  
• Detoxification capacity
  
  
• Lifestyle inputs
  
  

Rather than guessing, we use biomarkers, scans and daily rituals to build habits that:

• Slow biological aging
  
  
• Support fertility and hormone balance
  
  
• Improve detoxification and cellular repair
  
  
• Detect imbalances before disease manifests
  
  

This is not about anti-aging.

It’s about pro-aging well.

Why Female Longevity Matters

• Nearly 80% of autoimmune diseases affect women (NIH)
  
  
• Two-thirds of Alzheimer’s patients are women
  
  
• Over 41% of U.S. women are classified as having obesity (CDC)
  
  

Longevity is not just about living longer.

It’s about living free from preventable disease, burnout and chronic inflammation.

My Current Stats

• Age: 44
  
  
• Sex: Female
  
  
• Height: 5’10.5”
  
  
• Weight: 165 lbs
  
  
• Location: Atlanta, GA
  
  
• Nutrition: Vegan (mostly alkaline)
  
  

My Longevity Goals

• Optimize health across all systems, confirmed by biomarkers
  
  
• Slow aging while supporting fertility and hormone balance
  
  
• Detect early disease indicators before diagnosis
  
  
• Extend healthspan and lifespan
  
  

I healed Lyme disease using a similar protocol over five years ago; proof that the body can repair when supported consistently.

My Daily Longevity Protocol

(At Home + Travel-Friendly)

Note: This is a framework that works for me; not a rulebook.

Consistency with what works best for you matters more than perfection.

Sleep: The Foundation

11:00 PM – 7:00 AM

Supports liver detoxification, fertility, hormones and adrenal repair.

Optional Sleep Support Tools:

• Noise-canceling headphones
  
  
• Grounding blanket
  
  
• Earplugs + eye mask
  
  
• Magnesium
  
  

(Travel note: These tools are non-negotiables for me on the road.)

Morning Reset (7:00–10:00 AM)

Wake + Hydration

• 16–32 oz lemon or lime water
  
  

Travel-Friendly Detox Support

• Toxin Binder (capsules) on an empty stomach
  
  
• Used in place of liquid chlorophyll while traveling
  
  
• Taken before any other supplements 

Movement, Cold & Self-Care (8:00 AM)

• Daily 100s core series
  
  
• Cold dip or cold shower (2–5 min)
  
  
• Wet skin brushing (using Osea's Plant-based body brush) + self-massage
  
  
• Breathwork (5–10 min)
  
  
• Nail reset (3×/week)
  
  
• Optional celery juice (16–32 oz, after binder) Code: KOYA10
  
  
• Optional 1-mile walk or light mobility 

Oral + Skincare Rituals (9:00–9:45 AM)

Oral Care

• Tongue scraping
  
  
• Brushing + oil pulling or herbal rinse
  
  
• Waterpik
  
  

Skincare

• Gentle cleanse
  
• Osea Serum 
  
• Herbal Face Food
  
• Vitamin E
• Face oil
  
  

(These rituals stay the same whether I’m home or traveling.)

Supplements (10:00 AM)

Travel-Friendly Simplification

• Trilogy Multivitamin (covers B12, zinc, core nutrients) 
  
  
• Herbal nervous system support
  
  
• Liver and gentle heavy metal support
  
  

Important:

• Taken 2–3 hours after toxin binder to avoid nutrient interference
  
  

Yoga + Sound Healing (10:30–11:30 AM)

• 30–60 minutes yoga
  
  
• 10–20 minutes sound healing or meditation
  
  

Late Morning Nourishment (11:30 AM)

Heavy Metal Detox Smoothie or Protein Shake

• Bananas, wild blueberries, cilantro
  
  
• Barley grass juice powder, spirulina, dulse
  
  
• Orange, coconut water
  
  
• Plant protein (~25g) MudWtr
  
  

(On travel days, powders make this easy.)

Lunch + Afternoon Support

Lunch Options

• Cleansing green soup
  
  
• Steamed greens + seaweed
  
  
• Rainbow salad
  
  
• Stuffed sweet potato with greens + protein
  
  
• High-protein quinoa + lentils bowl
  
  

Afternoon

• Adrenal-supportive snacks
  
  
• Optional vitamin C window
  
  
• Gentle movement or strength training (3×/week)
  
  

Evening Longevity Support

• Strength training (on training days)
  
  
• Nourishing dinner
  
  
• Heavy metal + fertility tonic
  
  
• Liver support tea or smoothie
  
  
• Nighttime tonic (non-caffeinated)
  
  

Wind Down

• Journaling
  
  
• Stretching
  
  
• Grounding
  
  
• Castor oil + frankincense on the belly
  
  
• Low-light, low-EMF environment
  
  

Sleep: 11:00 PM

Weekly Structure

• Heavy lifting: 3×/week
• Morning sunlight: daily
• Higher dose PEMF Mat: daily
• Infrared sauna: 2–3×/week 
• Nail reset: 3×/week
• Deep heavy metal detox: 2x/wk
• Mono-meal day (fruit or steamed potatoes)
  
  

Tracking & Data (Longevity Anchors)

• CoreViva Full-Body Scan (annually)
  
  
• Tracks early disease markers and biological aging
  
  
• Oura Ring
  
  
• Sleep, recovery, stress and readiness insights
  
  

Data doesn’t replace intuition; it supports it.

Key Travel-Friendly Adjustments

1. Capsule toxin binder replaces liquid chlorophyll
   
   
2. Multivitamin reduces pill load
   
   
3. Powders replace fresh juices when needed
   
   
4. Supplement timing optimized to avoid binding conflicts
   
   
5. Rituals stay consistent but not perfect; location does not matter
   
   

Longevity is not about extremes.

It’s about devotion to small, consistent rituals that support your future self.

This protocol is how I choose to live; 

with clarity, vitality and reverence for my body.

And it’s only the beginning.

*Some links in this post may be affiliate links. I only share products I personally use, trust, and love.