Biohacking for Women 101: 7 Ways To Get Started

To biohack, you don’t have to be a powerlifter willing to live on lettuce-wrapped sardines all week with one “cheat day."

Biohacking for women, or anyone really, is about using the latest science and practical guidance to improve overall health and how you feel.

What is biohacking?

While Bulletproof took biohacking mainstream, the process doesn’t have to be all butter coffee and vibration plates.

According to Dave Asprey, “biohacking is the art and science of changing the environment around you and inside you, so you have more control over your own biology." It allows us to optimize the body’s potential and become the “absolute best version of ourselves," he adds.

Basic biohacking can be simple. No fancy gadgets, no expensive gear, and no butter coffee necessary.

We could argue that people assigned female at birth are the original biohackers. We have been manipulating our hormones to control pregnancy starting thousands of years ago using lunaception (tracking one's menstrual cycle to the moon), and more modern ways via seed cycling.

When our hormones are working with us rather against us, we may experience a decrease in mood swings, food cravings, fatigue, cramps, and an increase in energy.

Who doesn’t want more energy, more vitality, and more time to do the things they love? Below are five simple ways to get started biohacking now.

7 ways to biohack your health.

1. Hack your diet.

What you eat has a direct effect on you and your gut microbiome (the community of bacteria living in your gut). Low bacterial diversity (dysbiosis), associated with a standard American diet (SAD), has been linked to inflammation, which contributes to autoimmune diseases, dementia, and cancer, just to name a few.

Fiber is a key player here. Essentially, fiber feeds the good bacteria in your gut. Most people in the United States only get about 17 milligrams. You should be getting at least 25 milligrams of fiber, however.

That may seem like a lot, but including whole foods in the form of vegetables, fruit, and whole grains at every meal can make getting enough fiber easier.

If your diet consists of ultra-processed or inflammatory ingredients, such as refined sugar, your fiber intake may be limited.

Plus, added sugar impacts your body in a very negative way by altering gut flora, feeding bad bacteria, and creating dysbiosis. It can even negatively impact your skin health.

So forget the processed takeout, sugary beverages and snacks, and genetically modified ingredients. Your body needs high-quality nutrients that will support optimal functioning and decrease inflammation.

Start your day with a smoothie packed with protein powder, healthy fats such as avocado, and green leafy veggies such as spinach or kale.

Lunch and dinner should be high in organic veggies with a portion of high-quality protein. Carbohydrates can be eaten in the form of organic veggies, such as sweet potato or whole grains.

Biohacking is not about calorie counting. Instead, count nutrients and nutrient quality.

2. Get more (and better) sleep.

An estimated 50 to 70 million people in the United States report having a sleep disorder, and insufficient sleep has been deemed a public health problem.

Lack of sleep can have a negative impact on the hormones that control glucose regulation and appetite. This is why you might crave simple carbohydrates after a night of poor sleep.

Improving your sleep hygiene can help you not only increase the amount of time you sleep but also your sleep quality.

Decrease your exposure to blue light from your phone, computer, and LED lights. Blue light is the type of light color your brain associates with daytime.

Exposing your brain to excessive amounts of this type of light in the nighttime hours alters your circadian rhythms and your body’s natural melatonin production. Try staying off your electronic devices at least 30 minutes before bed.

You can track sleep with devices like the Apple Watch, Oura ring, and more.

3. Lower stress levels.

Prolonged elevated cortisol, the stress hormone, will leave you feeling tired and wired. Stress may be inevitable in daily life, so what are we to do? Plan your self-care like you do anything else that is important for your health.

Examples include a morning meditation, a journal session before bed, the occasional massage, and anything else you do to rejuvenate your body and mind.

4. Get moving.

Only about a quarter of adults in the United States meet physical activity guidelines for both aerobic exercise and strength training.

Regular exercise can help you manage weight and decrease fat mass. Too much fat can act as an endocrine organ and increase the risk for inflammatory diseases and insulin resistance.

Exercise can help control excess estrogen and decrease cortisol levels. Make sure to balance high-intensity exercise with low-intensity activities, like restorative yoga and walking.

5. Connect.

We’ve already learned that cortisol increases when we are stressed. Oxytocin can help counteract stress.

You can increase oxytocin by consensually cuddling with or hugging a loved one, petting your dog or cat, and spending quality time with friends. When life becomes stressful, we all benefit from connection and social support.

6. Know your body.

You can use an app such as Know Your Lemons to do self breast exams. If you note changes in your breasts, talk to your provider about any necessary additional screening.

7. Get advice on hormones.

A Parsley provider can evaluate you for any hormonal issues or concerns and recommend any supplements to optimize nutrition for hormonal support.

Final thoughts.

Biohacking does not have to be complicated or expensive to help drive major shifts in how you feel.

Just by starting with basic hacks—such as changing your diet, lowering stress levels, and decreasing exposure to blue light at bedtime—we can see huge shifts in how we feel every day. Happy hacking!