7 Biohacking Tools for Women
You don’t need extreme routines or expensive gadgets to optimize your health. In this post, I’m sharing the 7 most effective biohacking tools for women that I personally use and recommend to support energy, strength, mental clarity and overall well-being. This guide is for women who want practical, sustainable ways to feel better without chasing trends or quick fixes.
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What Is Biohacking?
Biohacking is the practice of making small, intentional changes to your lifestyle and daily habits to improve and ultimately optimize how your body functions.
Although there are varying levels of biohacking intensity, the general idea is to use science-backed habits to “hack” your biology to optimize how your body functions. Popular examples of biohacking include everything from the basics (lifting weights and eating protein) to more extreme examples (continuous glucose monitors and blood infusions). The goal of biohacking is to optimize physical and mental performance and ultimately feel better during your daily life.
Biohacking for women isn’t about pushing your body harder. It’s about supporting your body by fueling properly, prioritizing recovery and supporting hormone health. Biohacking encourages you to tune in to your body’s natural signals and choose habits that increase your energy, focus, mood, recovery, strength and overall better health.
If you’re new to biohacking, start simple. The most effective biohacks are the same simple things that decades of research have shown are beneficial for health and longevity: eating well, reducing stress, prioritizing sleep and staying active.
7 Effective Biohacking Tools
1. Strength Training
Strength training is one of the most powerful biohacking strategies available to women. Lifting weights builds muscle, improves body composition, boosts metabolism, improves bone density, protects joints and helps regulate blood sugar. Sweating during your workouts is also one of the best natural forms of detoxification!
Muscle is crucial for longevity and independence as you age. In order to build muscle, you need to incorporate progressive overload into your strength training programs. Progressive overload builds muscle by gradually increasing the intensity over time to trigger muscular hypertrophy.
If you’re looking for a place to start, my free Overload 30 Workout Program is designed to help women build strength in a realistic, sustainable way at home with minimal equipment.
2. High Protein
Increasing your protein intake is one of the most important biohacking tools for women because it supports muscle repair, hormone health and stable energy levels. Many women under-eat protein, which can lead to fatigue, muscle loss and difficulty maintaining a healthy weight.
Prioritizing high-protein, whole food meals helps regulate appetite, stabilize blood sugar and support muscle growth.
I don’t personally track calories or macros, but I feel my best when I include fresh produce and protein at every meal. I also prioritize a high-protein breakfast focused on protein, carbs and healthy fats like eggs, Greek yogurt, cottage cheese or a protein smoothie to start my day off on the right track.
Following a balanced meal plan or stocking up on high-protein snacks during your next Costco run is an easy way to hit your protein goals without overthinking it.
3. Electrolytes
Hydration is about much more than just drinking water. Electrolytes are essential minerals (like sodium, potassium and magnesium) that your body needs to function.
You lose electrolytes when you sweat during a tough workout (or when you’re chasing your kids around the house). This can lead to symptoms like headaches, muscle cramps or muscle spasms, dizziness and fatigue.
I add a packet of LMNT electrolytes to my water bottle during each workout to help regulate fluid balance, nerve function and cellular health. Since I’ve started adding electrolytes to my daily routine, I’ve noticed I have fewer headaches and have more energy, especially during my workouts.
4. Creatine
Creatine is a natural compound produced in your body from amino acids, the building blocks of protein. Creatine monohydrate is one of the safest, most affordable and best-studied supplements available, and it’s made a significant difference in my own training journey.
Creatine has been shown to reduce recovery time after workouts, improve mood and cognitive function, build lean muscle, promote healthy muscle aging and improve sleep quality. Creatine is especially helpful for women entering perimenopause and looking to preserve brain health and muscle mass over time.
My biggest hesitation (and the reason most women don’t take creatine) was the initial bloating or water retention it can have. Personally, I noticed initial bloating around week 2 of taking creatine, but found it returned to normal by week 5.
I personally take 5 grams of NOW Creatine Monohydrate (discount code: NML20) every day because I trust the quality and love how affordable it is.
5. Activity Tracking
Tracking activity is a powerful biohacking tool because it builds awareness into your daily habits (and provides opportunities for improvement!). Using an activity-tracker wearable helps you understand your own movement patterns, recovery, sleep quality and daily steps without guessing.
Increasing your daily steps is one of the simplest ways to support digestion, improve mood, lose weight, improve cardiovascular health and reduce common aches and pains.
I personally use my Garmin Venu 4 to track my workouts, daily steps, heart rate and HRV, sleep quality and menstrual cycle. I love having actual data to help guide my daily decisions and see how small shifts (like trying a new biohack!) can influence my body in real time.
6. Red Light Therapy
Red light therapy is a newer biohacking tool gaining popularity among professional athletes and everyday wellness enthusiasts alike. Red light therapy is a non-invasive treatment that uses red and near-infrared light to boost cellular repair, increase blood flow and reduce inflammation.
Red light therapy works by stimulating mitochondria, which boosts energy production, and the extra energy helps the body repair itself more efficiently by recovering and regenerating damaged tissue. Red light therapy also increases blood flow and improves circulation, which can speed up healing. Some people also swear by red light therapy for skin health and anti-aging properties.
I personally started using Lumebox red light therapy(discount automatically applied when you use my link!) after tearing my meniscus and recovering from knee surgery. I’ve also found it reduces muscle soreness after tough workouts and makes me feel ready to train again sooner.
7. Sleep and Recovery
Sleep is the most underrated biohacking tool for women, and in some ways, the most important. Quality sleep supports healthy hormonal cycles, muscle recovery, immune system function and mental clarity, and yet so many of us struggle to get enough sleep or good quality sleep. There’s no amount of training or supplements that can compensate for chronic sleep deprivation, which is why it’s so important to prioritize good sleep hygiene habits.
As a mom of 3 little kids, I’ve also found that focusing on sleep quality helps during seasons of life where I have less control over the quantity of sleep I’m getting. To get better sleep and reset my circadian rhythm, I started cutting out caffeine after 2 PM, limiting blue light/screen time before bed, and swapped my pillows for the Coop cooling pillows(discount automatically applied when you use my link!).
FAQs
Is cold plunging a good biohacking tool?
Cold plunging can be a helpful biohacking tool for women, as it can boost energy, increase mental resilience and lower inflammation. Some experts suggest that women’s bodies benefit from cold plunging at slightly warmer temperatures (55°F to 60°F) and for shorter durations (1-3 minutes) than men to reduce excessive stress on the body and spike cortisol.
What are the best biohacking supplements for energy, focus, and longevity?
Protein, creatine and electrolytes are all effective biohacking supplements that increase energy, improve focus and support longevity. These supplements all work together to both build muscle and support muscle repair, so you feel stronger and recover faster.
Is biohacking safe, and what are the risks for beginners?
Biohacking is generally safe, especially when it focuses on evidence-based habits rather than trendy extremes. The biggest risk for beginners is doing too much at once, and losing motivation or creating a routine too intense to keep up with. I recommend starting with 1-2 biohacks at a time and tracking how your body responds rather than implementing an extreme protocol in hopes of a “quick fix.”
How can women personalize biohacking based on age or life stage?
Biohacking should be personalized to your season of life. Young moms may choose to focus more on stress management and protein intake, knowing sleep is harder to get, while women in perimenopause/menopause may focus on strength training to improve bone density. The point is to make it work for you and choose the hacks that improve your daily life the most.
Small Changes, Real Results
Biohacking for women isn’t about living off supplements and powders or implementing an extreme 4 AM morning routine. Rather, it’s about doing small, effective things consistently. Strength training, proper nutrition, hydration and sleep are the building blocks of a long, healthy life, and are likely to make you feel more energized in the short-term as well.
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I’d add sauna use to this list!!