Longevity Optimization with Kayla Barnes-Lentz Dr. Deanna Minich, PhD: How Women Should Structure Macros in Their Meals
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Mar 12, 2026 Dr. Deanna Minich, PhD, a functional medicine practitioner and nutrition scientist. She explains circadian timing for meals, macro ranges tailored to pre-, peri-, and postmenopause, and why flexible ranges beat rigid targets. They cover carb roles for ovarian health, protein strategies for aging, omega-3 testing, fiber goals, and practical cooking and oil choices to protect metabolic and bone health.
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Orange Foods May Support Ovarian Health
- Carotenoid-rich orange foods may localize in ovaries and relate to ovarian longevity.
- Minich cites a 12.5-year cohort and her carotenoid research linking orange fruits and tubers to delayed ovarian decline.
Increase Protein As You Age
- Shift protein up across life stages: perimenopause 25–30% protein, postmenopause 30–35% to combat sarcopenia and bone loss.
- Pair higher protein with resistance training and ensure proper protein digestion (acid/enzyme support).
Measure And Raise Your Omega‑3 Index
- Test your Omega‑3 Index (blood EPA+DHA %) and aim higher than US averages; 8% is a reasonable target.
- Minich notes many Americans are ~4% and supplementation/absorption issues often require testing.