Biohacking for Women: 13 Best Practices that Work — Because you’re in your prime and you’re not peaking, you’re evolving.
In a world that’s finally waking up to women’s health, biohacking for women is no longer an afterthought—it’s a movement. Women today aren’t just living longer—they’re living bigger, bolder lives. We’re leading companies, raising families, launching second (or third) careers, and redefining what it means to age well. And we’re demanding better answers about our bodies along the way.
For too long, health protocols were built on male bodies and male data. In fact, women were largely excluded from clinical trials until 1993, when the NIH Revitalization Act finally required federally funded studies to include women and analyze sex-specific responses. Prior to that, most trials excluded women of childbearing age, skewing data toward men’s bodies. This isn’t ancient history—it’s within living memory.
Let’s start here: Chronological age is just the number of years you’ve been alive. Biological age, however, reflects how your cells are actually functioning. And here’s the jaw-dropper—research in Cell Metabolism (2023) has shown that biological aging isn’t just something that can be slowed; it can actually be reversed. That’s not a tagline. That’s a measurable shift in DNA methylation and cellular function. Your body isn’t on a countdown. It’s responding to everything you do—and that means you hold more power than you’ve been told.
Through strategic lifestyle changes, targeted supplementation, and guided detoxification, we can reclaim our health span—not just our lifespan. Biohacking is no longer fringe; it’s foundational. And if you're not building your longevity plan yet, now is the time to begin.
Whether you’re 25 or 65, this movement belongs to you. And at HealthStyle by Dr. Kenna, when it comes to optimal health, we are here to help you lead your life on your own terms.
Key Takeaways
Biohacking isn’t one-size-fits-all—it must reflect female biology.
You can start biohacking in your 20s, 40s, or 70s—and still benefit.
Strategic changes to sleep, movement, supplementation, and detox pathways reverse biological aging.
Data-backed, female-focused tools are the foundation of your longevity plan.
1. Sync with Your Circadian Rhythm
Because your body has a timeline—and it runs on light.
From hormone regulation to metabolism, your circadian rhythm controls your internal clock. Disrupt it, and your body gets out of sync. That means more fatigue, mood swings, sleep issues, and weight gain.
Start with:
Morning sunlight for just 10 minutes shinning in your face, within 30 minutes of waking
Dim lighting and screen cut-off 90 minutes before bed
Consistent sleep-wake times (even on weekends)
Your mitochondria—your cellular powerhouses—love consistency. Give them the rhythm they need.
2. Prioritize Deep Sleep for Hormonal Repair
Because rest is not a luxury—it’s a repair protocol.
Sleep isn’t passive. During deep sleep, your body resets cortisol levels, repairs tissues, and releases growth hormone. This is when everything good happens in your body, and you always need it!
Biohacks for better sleep:
Magnesium glycinate + L-theanine at night
Cold bedroom (65°F or below)
Use blackout shades or sleep masks
Turn off all devices 90 minutes before you go to sleep—cover any glowing electronics
If you must use your devices, use night shift or blue light filters 1-2 hours before bed
Keep room noise quiet or consistent
Use a room air purifier
Get in a mindful state of mind with meditation or journaling
Hormones don’t regulate without recovery. Start here first.
3. Cycle-Conscious Intermittent Fasting
Because you’re not meant to run on empty—especially during luteal phase.
The classic 16:8 fasting model was originally studied in men. Women need a more intuitive approach.
Try this:
Follicular phase: 14–16 hour fasts may work well
Luteal phase: Shorter fasts (12 hours) or skip altogether
Post-menopausal: Customize based on energy, sleep, blood sugar
Fasting can improve insulin sensitivity and reduce inflammation—but only if your body feels safe doing it.
4. Embrace Cold Therapy the Smart Way
Because strategic stress makes you stronger.
Cold exposure boosts dopamine, reduces inflammation, and activates brown fat for metabolic health.
No plunge? No problem:
End your shower with 30–60 seconds cold
Try a 5-minute ice face dunk (stimulates vagus nerve)
Cool walks in light clothing
Consistency matters more than intensity.
5. Red Light Therapy for Skin, Hormones & Cellular Health
Because what you see on the outside starts deep within.
Red and near-infrared (NIR) light therapy stimulates mitochondria to enhance collagen production, cellular repair, and hormonal regulation. It’s especially powerful during perimenopause or stress-heavy seasons.
Top recs:
Genesis Z by EarthLED: FDA-cleared LED wand for targeted collagen support and anti-inflammatory repair. Use 1x/week, 3 minutes per area.
Microcurrent or lymphatic tools to enhance circulation
Interested? Contact HealthStyle by Dr. Kenna to learn if you qualify for a Genesis Z discount.
6. Supplements, Nutrients, Herbs, and Peptides
Because sometimes your body needs a little extra backup.
Biohacking isn’t just about habits—it’s about targeted support. Your nutrient needs shift with stress, hormonal changes, and age. And in our overworked, under-recovered culture, even a "clean" diet might not cut it.
Top essentials for women:
Magnesium glycinate (for sleep, mood, and hormone balance)
Activated B-complex (for energy, methylation, and detox)
Omega-3s (for brain, hormones, skin—and one of the most well-researched supplements proven to support longevity7)
Adaptogenic herbs:
Ashwagandha (cortisol regulation, thyroid support)
Rhodiola (mental clarity, energy)
Maca and Shatavari (female hormone balance, libido)
Longevity-supportive peptides:
BPC-157 (gut healing, joint repair)
Epitalon (anti-aging, telomere support)
Thymosin Alpha-1 (immune modulation)
Work with a provider to dial in dosage and quality. This is where personalization pays off.
7. Support Detox Pathways Naturally
Because you can’t glow if you’re clogged.
Women carry a heavier toxic burden. Between environmental exposures, beauty products, and hormonal shifts, our detox systems are under pressure. The goal isn’t a juice cleanse—it’s daily, consistent support for your liver and lymph.
Biohacks that work:
Dry brushing before shower to stimulate lymph
Castor oil packs over liver 2–3x/week
Infrared sauna for cellular-level detox
Personalized detox plans to clear mold, parasites, heavy metals, endocrine disruptors
Top nutrients:
Cruciferous veggies + lemon water (Phase I support)
NAC + Glutathione (Phase II liver detox)
Testing your Total Toxic Burden helps reveal what your body’s up against and where to start.
8. Optimize Gut Health to Balance Hormones
Because your gut isn’t just about digestion—it’s your hormonal highway.
The gut isn’t just about food—it’s about inflammation, immunity, and estrogen clearance. If your estrobolome (the gut’s estrogen-metabolizing bacteria) is imbalanced, you could be recirculating harmful estrogens—especially in perimenopause.
Signs your gut needs support:
Bloating, irregular BMs, mood swings, PMS
Skin breakouts, fatigue, brain fog
What helps:
Fiber-rich foods + prebiotics (diverse microbiome)
Targeted probiotics, especially lactobacillus strains
Testing options: Vibrant Wellness Gut Zoomer, GI-MAP
Gut health is root cause work. And hormone balance depends on it.
9. Biohack Your Brain: Focus, Mood, Memory
Because your brain fog isn’t just “normal.”
Women in their 30s–50s often describe brain fog, anxiety, or memory slips. It’s not “just aging.” It’s stress, inflammation, nutrient depletion, and hormone shifts.
Support your cognitive edge with:
Lion’s Mane (neurogenesis + brain repair)
L-theanine + Choline (calm alertness, focus)
Omega-3s (especially DHA for brain volume)
Bonus biohacks:
Mendi neurofeedback training
Vagus nerve stimulation via cold exposure, humming, or breathwork
Meditation (reduces inflammation + cortisol)
10. Align Your Workouts with Your Hormones
Because burnout isn’t a badge of honor.
More isn’t always better. And for women, timing is everything.
Cycle-specific approach:
Follicular phase: High-intensity & strength training
Ovulation: Peak power—go bold
Luteal phase: Ease into moderate strength, Pilates, yoga
Menstruation: Walking, rest, gentle mobility
If you’re in perimenopause or menopause:
Prioritize strength training 3x/week
Add walking, low-impact cardio, Pilates, and yoga to manage cortisol
Be cautious with daily HIIT or overtraining—can spike belly fat and inflammation
Wearables like Garmin, Oura Ring, or WHOOP help track readiness, HRV, and sleep so you can move smarter—not harder.
11. Use Functional Lab Results to Guide Your Biohacks
Because guesswork is exhausting—and expensive.
Data is your power move. Testing cuts through the noise and helps you personalize your protocols.
Top tests:
TruDiagnostic (TruAge) Epigenetic Age Test
NutriProz (looks at how well your body is using its nutrients and whether your genes are helping or hurting the process)
DUTCH Test (hormones + cortisol mapping)
Gut Zoomer (microbiome + pathogens)
Total Tox Burden Test (mold, metals, chemicals)
Blood labs: APOE, MTHFR, Insulin, fasting glucose, CRP, thyroid panel, CMP, CBC with differential
Collaborate with a functional provider to translate your data into a strategy that drives results. HealthStyle offers 1:1 testing guidance and comprehensive personalized protocols.
12. Upgrade Your Skin & Aging from Within
Because your glow starts at the cellular level.
Internal tools:
Collagen peptides + Vitamin C (collagen synthesis)
Hydration + Omega-3s (plump + protect)
Regenere by Vibrant Wellness — a personalized serum based on your genetic skin profile. I was one of the practitioners included in the clinical trial of Regenere, and the results were astounding. This personalized serum WORKS! I can’t recommend it strongly enough.
Here’s how Regenere works:
Simple at-home saliva test & photo analysis
Report analyzes 34 SNPs tied to collagen, inflammation, repair
Customized serum with peptides, antioxidants, and vitamins
External biohacks:
Genesis Z LED therapy: Penetrates to the hypodermis to trigger collagen and reduce hyperpigmentation. Use once weekly, 3 minutes per area for cumulative anti-aging benefits.
Microcurrent facials, lymphatic massage, and retinol cycling for active skin cell turnover
13. Use Breathwork and Nervous System Hacks
Because you can’t heal in fight-or-flight.
Your Vagus nerve is the switchboard between your gut, brain, and hormones. And when it’s dysregulated, everything else suffers.
Biohacks that rewire your nervous system:
Box breathing or HRV breath apps (like Othership or Breathwork)
Cold showers (or end a hot one with 30–60 sec cold rinse)
Humming, gargling, or singing (stimulate vagal tone)
Try one daily for 2–5 minutes. Over time, you’ll notice better sleep, digestion, focus, and hormone resilience.
Real Women. Real Results. Real Biohacking.
This isn't a theory. This is a lived experience.
HealthStyle wasn’t born out of curiosity—it was born out of necessity.
Five years ago, I went through a serious health crash. I wasn’t just tired—after a series of necessary surgeries, I was seriously unwell. And yes, even health experts can be caught off guard and have very human experiences. My body was inflamed. My brain was foggy. My energy was unpredictable. And no amount of clean eating or disciplined routines could fix it. I was doing everything “right” by conventional standards, but inside, my system was in crisis.
And it showed.
My skin lost its glow. My face looked puffy and gray. Fine lines and gray hairs appeared almost overnight. I looked in the mirror and felt like I had aged a decade in just a few months.
What was happening wasn’t cosmetic—it was biological. I was aging rapidly from the inside out.
Once I identified the root causes—addressing toxic load, inflammation triggers, and chronic stress—I began rebuilding slowly but intentionally. I supported my mitochondria, cleared hidden toxins, reduced oxidative stress, repaired my gut, and rebalanced my hormones. Over time, the inflammation quieted. My glow returned. My fine lines faded. My hair regained its natural color. My energy soared. My focus sharpened.
Today, I have the focus, energy, and stamina I had in my early 30s—and I won’t share my true age right now, but let’s just say I’ve taken more than a few trips around the sun.
That experience didn’t just change my health—it changed my purpose. HealthStyle was born from that transformation, because no woman should have to decode her health alone.
And I’ve seen this kind of transformation in the women I work with, too.
Take Elena, a brilliant entrepreneur in her mid-40s who came to me completely drained. Her skin looked inflamed, her sleep was wrecked, and she described herself as “a shell of the woman I used to be.” After years of pushing through stress and trying every quick fix, her labs revealed stealth mycotoxins, a sluggish detox system, and mitochondrial burnout.
We personalized her protocol—from lymphatic drainage to targeted mitochondrial support, red light therapy, and nervous system retraining. Within three months, her skin was clearer, her energy had returned, and for the first time in years, she told me she felt light—in her body and in her mind.
This is the power of personalized biohacking. And it works when it’s rooted in your data, your biology, and your life.
— Dr. Kenna
Final Thoughts
Because your health strategy should be as dynamic as you are.
This isn’t about doing everything. It’s about doing the right things—for you.
Aging isn’t the enemy. Confusion is. If you’ve been running in circles with protocols that don’t work or wellness trends that leave you depleted, it’s time to stop outsourcing your power.
Build a longevity plan that evolves with you. Use these 13 practices as your foundation and revisit them monthly to recalibrate—checking in on detox pathways, nervous system balance, and any new demands on your body. Once a year, commit to a deeper optimization cycle: retest, renew, and refine your strategy based on real data and how you actually feel. Track your biomarkers. Listen to your body. Then lead your life accordingly—with clarity, confidence, and intention.
There’s no perfect place to start—just a willingness to stop settling. If you’re ready to decode what’s been missing and build a biohacking strategy that truly supports your longevity, I’m here to help you do it—with clarity, intention, and a whole lot of heart.
Ready to stop guessing and start aging in reverse?
Let’s build your personalized HealthStyle roadmap—designed for your biology, your goals, and your longevity.
➤ Book your HealthStyle Jumpstart to explore your best next step.
You don’t need another protocol. You need a plan that finally works—for you.
Reference
Fitzgerald KN, et al. Potential reversal of biological age in women through diet and lifestyle. Aging (Albany NY).2023. https://doi.org/10.18632/aging.204602
Liu F-de Freitas et al. Effects of intermittent fasting on women’s reproductive hormones and metabolism. J Nutr Metab. 2022. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9182756/
Reddy KK, et al. A Controlled Trial to Determine the Efficacy of Red and Near-Infrared Light Treatment. Photomed Laser Surg. 2014. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3926176/
Panossian A, et al. A preliminary review of studies on adaptogens. Phytother Res. 2010. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6240259/
van Delft JH, et al. Modulation of metabolic detoxification pathways by nutrients and herbs: evidence from human intervention studies. Nutrients. 2015. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4488002/
Cespedes Feliciano EM, et al. Association of ω-3 Fatty Acid Levels With Healthy Aging Among Older Women. Am J Clin Nutr. 2021. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8602867/
Disclaimer
This content is based on over two decades of clinical experience and is provided for educational and informational purposes only. The strategies and insights shared here reflect a functional health approach rooted in evidence and personalization.
This article is not intended to diagnose or treat any condition. Always consult your physician or trusted healthcare provider before beginning any new health protocol. At HealthStyle by Dr. Kenna, we don’t diagnose—we decode.
