Working in the wellness space for so long, I’ve experienced many phases. I started as a personal trainer, then life coach. I later became a certified yoga teacher and launched my Get Loved Up Yoga school.  As time went on, I received more certifications in plant-based nutrition, breathwork, and my husband Daren Grainger and I became certified in neuroemotional coaching. At 44, I’m now at the phase of my life and career where I am focused on longevity with my female longevity protocol.

What is a female longevity protocol? 

Inspired by Kayla Barnes-Lentz, the longevity protocol is based on your stats, so you can know where you are biologically and psychologically and build structured habits to reverse aging. 

Why it matters?

This is more than just reverse aging, it is about optimal health. The Office of Autoimmune Disease Research (OADR‑ORWH) at the National Institutes of Health reports that “approximately 8% of the U.S. population lives with an autoimmune disease and nearly 80% of those affected are women.” 

The Alzheimer’s Association states that “almost two-thirds of Americans living with Alzheimer’s are women.” Not only that, but the Centers for Disease Control and Prevention reveals that between 2021-2023, 41.3% of U.S. women aged 20 + were classified as having obesity. 

Below is a deep dive into my stats, goals, and overall female longevity protocol.

Here are my latest stats:

Chronological Age: 44 years

Sex: Female

Weight: 165 LBS

Height: 5 FT 10.5 IN

Location: Atlanta, GA

Nutrition: Vegan (Mostly Alkaline)

Here are my goals: 

Optimize Health in all areas, confirmed by hundreds of biomarkers 

Slow Aging, Optimize Fertility + Extend Fertility

Detect any indicators of disease before it is diagnosed to extend health and lifespan. (Healed Lyme disease with similar protocol five years ago)

Koya Webb’s Optimal Health + Longevity Protocol

Sleep

• 11:00 PM – 7:00 AM: Full 8 hours to support liver cleansing, fertility, hormone balance, and adrenal repair.
• Optional support: Bose headphones because my hubby snores. They are so comfy.
• Grounding Blanket 
• Earplugs 
• Magnesium 

Morning: 7:00 AM – 10:00 AM

7:00 AM — Wake + Hydration + Sauna Blanket

1. Hydration
   • 16–32 oz lemon or lime water using Epic Water Filters. Get 15% off with the code
2. Toxin Binder (capsules/dose as directed)
   • Take on an empty stomach before any other supplements 
   • Global Healing Code: KOYA10
3. Optional: 1-mile walk or light mobility to kickstart circulation
   

8:00 AM — Movement + Cold + Self-Care

• Daily 100s (core series)

• Cold dip (2–5 min) or cold shower
• Wet skin brushing + self-massage with oil
• Wood massage tools + Vitamin E Oil
• Breathwork 5–10 min
• Nail Reset (3×/week)
• Growth 
• Non Toxic Polish
• Celery Juice (optional): 16–32 oz, 30–60 min after binder. I like to use this Juicer from Nama: Code: KOYA10 

9:00 AM — Oral Ritual

• Tongue scraping, brushing, oil pulling/herbal rinse 
• Scraper 
• Castor oil 

10:00 AM — Supplement Round

• Trilogy Multivitamin → Covers B12, zinc, and core vitamins/minerals. Code: koyawebb
• Herbal/Nervous System Support: Lemon balm + Cat’s claw + Licorice root + Propolis
• Vimergy Code: KoyaW5
• Liver & Heavy Metal Support: Milk thistle + Nettle leaf + Turmeric
• Vimergy Code KoyaW5
  

Notes:

• Take these 2–3 hours after Toxin Binder to avoid nutrient interference. Global healing: Code KOYA10
• Optional: Sip a small glass of water to help with absorption

10:30–11:30 AM — Yoga + Sound Healing

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

Late Morning / Early Afternoon: 11:30 AM – 1:45 PM

11:30 AM — Heavy Metal Detox Smoothie or Protein Shake

• 2 bananas
• 1 cup wild blueberries
• 1 cup cilantro
• 1 tsp barley grass juice powder
• 1 tsp spirulina
• 1 tbsp Atlantic dulse
• 1 orange
• 1 cup water or coconut water
• 1 scoop plant protein (~25 g)

Optional: Add Toxin Binder on travel days if missed in the morning.

12:45 PM — Supplement Round B (After Smoothie)

• Herbal & Liver Support (repeat)
  • Lemon balm + Cat’s claw + Licorice root + Propolis
  • Milk thistle + Nettle + Turmeric
• Heavy Metal Support: Alpha lipoic acid (ALA), EPA/DHA

Vitamin C Window: 1,000–2,000 mg micro-C or citrus juice, separate from binder

1:45 PM — Lunch (Choose One)

• Cleansing Green Soup: zucchini, celery, spinach, avocado, garlic, olive oil, lemon
• Steamed greens + seaweed salad
• Rainbow salad with sprouts + pumpkin seeds
• Stuffed sweet potato with sautéed greens + meati + tahini
• High-protein bowl: quinoa + lentils + steamed greens

Afternoon / Evening: 2:45 PM – 11:00 PM

• Adrenal Snack / Detox Drink: fruits, almond butter, aloe/cucumber/melon juice
• Supplement Round B (Optional Evening Top-Up)
  • Spirulina, EPA/DHA, liver herbs if needed
• Heavy Lifting: 3×/week, 30–40 min; squats, lunges, presses, rows
• Dinner (Choose One): Meati protein bowl, quinoa + legumes + veggies, smashed potatoes + edamame
• Evening Heavy Metal + Fertility Tonic: chlorella, cilantro, wild blueberries, sea moss, guanábana pulp (soursop), coconut water, lime
• Evening Liver Support: Aloe water, lemon balm tea, or liver rescue smoothie
• Wind Down: Journaling, stretching, grounding, warm rinse, low-light/low-EMF
• Sleep: 11:00 PM

Weekly Structure

• Heavy lifting: 3×/week
• Morning Sun: daily
• Infrared sauna: 2–3×/week
• Nail Reset: 3×/week
• Deep Heavy Metal Day: extra spirulina, barley grass juice, cilantro, blueberries, dulse
• Mono Meal Day: fruit-based or steamed potato

Key Adjustments

• Toxin Binder replaces liquid chlorophyll — portable and travel-ready
• Trilogy Multivitamin simplifies morning pills; keep herbal/liver supplements separate
• Hydration, smoothies, and juices can be adapted with local produce or travel friendly powders
• Pill load minimized, timing optimized to prevent nutrient-binding conflicts