Ice baths, trackers, self-optimisation – sounds like biohacking? Sure. But much of it is tailored to men's bodies. What's often missing is the female perspective. Because women tick differently – hormonally, physically, cyclically. Our bodies don't follow a rigid 24-hour cycle, but a finely tuned rhythm. And that's precisely where our particular strength lies. With the right knowledge and targeted biohacks, you can not only understand this natural cycle, but also use it to your advantage. Energy, mood, nutrition, exercise – when you live in harmony with your body, you generate real power. We show you how biohacking really works for women: well-founded, suitable for everyday use and in tune with your needs. A way back to yourself.
Biohacking means consciously ‘tuning into’ your own body – actively shaping your well-being with small, targeted changes. Nutrition, exercise, sleep, cold, breathing – everything can become more natural again.
Those who use biohacking become more attuned to their environment, apply targeted stimuli, listen more to their body and can draw energy from this. However, one aspect that is often forgotten is that women and men have different prerequisites for this.
While men have a hormonal system that is based on a 24-hour rhythm, the 28-day cycle plays a key role in women. It sets the direction for hormones. As a result, different amounts of oestrogen, progesterone, FSH, LH and testosterone are released during the four phases. The respective concentration can lead to more energy and self-confidence, especially in the first half of the cycle, as well as a need for retreat in the second half. And it is these hormones that can ultimately have negative effects: from heavy menstruation to PCOS (polycystic ovary syndrome) to endometriosis. Significantly more women also suffer from depression, autoimmune diseases or migraines. In addition, many women have difficulty getting pregnant.
If you want to practise effective biohacking, as a woman you should therefore understand your hormones and always know which phase of your cycle you are in. This is the only way to exploit the full potential of the measures. We have outlined the phases for you and provide biohacking tips:
Once your period has ended, your body releases the hormones FSH and oestrogen. Oestrogen levels in particular rise sharply at this point, giving you a boost of energy and motivation. Now is the best time to do intensive training, plan personal projects or tackle work-related tasks. The only slight downside is that your metabolism is a little slower during this time, which means your body breaks down metabolic products more slowly. Support your body during this phase by eating plenty of fresh vegetables, legumes and fermented foods.
During the follicular phase, specific nutrients such as inositol support egg maturation, while folic acid plays a role in cell division and fertility. Red light therapy can also help to increase oestrogen production and support your metabolism.
The ovulation phase is short but intense. During these 3–5 days, you are usually in a good mood and feel energetic. This period is therefore ideal for socialising or discussing important matters with colleagues. You can also use it for demanding sports. Due to ovulation, your body temperature rises – balanced, fresh salads and smoothies are therefore ideal. Also incorporate fibre-rich foods such as vegetables, legumes and nuts into your diet to keep your blood sugar stable.
During the ovulation phase, zinc helps to promote ovulation, while coenzyme Q10 supports egg quality. In addition, red light promotes blood circulation in the reproductive organs and supports ovulation.
Your body is now boosting progesterone production. During this time, many women need more calories and are not quite as productive as they were in the first half of their cycle. It is a good time to finish what you have started and take care of routine tasks. Food cravings are also not uncommon at this time. The best way to avoid these is to eat regularly, mindfully and consciously, ensure you are getting enough protein, get enough sleep, exercise regularly and reduce stress. Natural foods that fill you up include berries, nuts, whole grains and legumes.
During the luteal phase, vitamin B6 can help alleviate PMS symptoms, while magnesium contributes to physical and muscular relaxation. Near-infrared light helps stabilise progesterone levels, improves sleep and reduces stress.
When your period starts, feel free to slow down. Instead of intense strength training, you can now do yoga or light cardio – walks in the fresh air are also beneficial. Whether at work or in your private life, this phase is the perfect opportunity to reflect. Above all, foods that promote blood formation and balance hormone levels should now be prioritised. These include lentils, tofu, meat and green leafy vegetables.
Certain nutrients are particularly important during the menstrual phase: iron supports normal blood formation and energy metabolism, while vitamin C improves iron absorption – a powerful duo for this time of the cycle. In addition, NIR light (near-infrared light) can be used specifically to relax the pelvic muscles, relieve cramps and promote blood circulation in the abdomen – gentle support exactly when your body needs it.
Many women pay close attention to their diet – and yet nutritional deficiencies can still occur. This is particularly true during periods of hormonal change (such as puberty, pregnancy, menstruation and the menopause) or during times of stress, dieting or intense physical activity. Supplements can therefore be a useful biohack. The basics include: vitamin D, magnesium, omega 3 and Q10.
Your body loses iron with every menstrual cycle – and the heavier or longer your period is, the more iron you lose. In certain phases of life, such as puberty, pregnancy or breastfeeding, your iron requirements increase even further. That's why it's important to pay attention to your iron levels – your body will thank you with more energy and a greater sense of well-being.
Folic acid, zinc and vitamin B6 are also among the most common nutrients that can be particularly beneficial for women – whether for energy supply, the immune system, hormonal balance or fertility.
We can also recommend the following 5 biohacks for women:
BIOGENA offers a range of other biohacking applications that are good for your body.
Not all cycles are the same. PMS does not manifest itself with the same intensity in everyone. And nutritional needs are as individual as your everyday life, your genes and your stage of life. That's why there is no one-size-fits-all solution. What is good for you may be completely different from what is good for others – and this is exactly where a personalised approach comes in. Whether it's choosing your supplements, your diet or your routines: listen to your body, observe what gives you energy – and give it what it really needs.
One of the most important biohacking measures is optimising sleep with regular bedtimes, a soothing routine or avoiding blue light and caffeine in the evening. A second option is to adjust your diet. This does not require a strict plan, but rather reducing sugar, alcohol and processed foods while focusing on fruit and vegetables and mindful eating.
Light also plays an important role in keeping the body's biological clock ticking smoothly – daily walks outdoors and supplementary red light therapy can help. Biohacking experts also recommend increased contact with nature and conscious cold and heat stimuli, such as saunas or ice baths. Breathing should also be optimised.
Biohacking works similarly for women as it does for men, but the female cycle and hormones should be taken into account, as these can have a major impact on energy levels, illnesses and disorders, and general well-being.
Hormones play an important role, especially in women, which means that when biohacking, they should ensure that their biohacking measures are in harmony with their cycle. For example, in the first half of the cycle, oestrogen levels rise sharply, while at the same time the body breaks down metabolic products more slowly. In the second half, however, the body stimulates progesterone production and requires a lot of energy, especially during menstruation. With an adapted diet and the right micronutrients, you can optimally support your own body.
Depending on the phase of the cycle, different foods are suitable for women who want to engage in biohacking.
During the follicular phase, for example, foods that help the body eliminate metabolic waste products are essential. These include fresh vegetables, legumes and fermented foods. During the ovulation phase, when the body temperature rises, fresh salads and smoothies can provide refreshment, and fibre-rich foods can support the body during this energy-intensive time.
During the luteal phase, it is important to satisfy cravings with foods that are as filling as possible, such as berries, nuts, whole grains or legumes. During menstruation, the diet should focus on foods that promote blood formation and balance hormone levels. These include lentils, tofu, meat and green leafy vegetables.
Sources:
Yetiskin E. Biopolitics of "Acquired Immunity": The War Discourse and Feminist Response-Abilities in Art, Science, and Technology During COVID-19. OMICS. 2022 Oct;26(10):552-566. doi: 10.1089/omi.2022.0091. Epub 2022 Sep 9. PMID: 36083268. https://pubmed.ncbi.nlm.nih.gov/36083268/
Todd C, Lagman-Bartolome AM, Lay C. Women and Migraine: the Role of Hormones. Curr Neurol Neurosci Rep. 2018 May 31;18(7):42. doi: 10.1007/s11910-018-0845-3. PMID: 29855724. https://pubmed.ncbi.nlm.nih.gov/29855724/
Copeland JL, Chu SY, Tremblay MS. Aging, physical activity, and hormones in women--a review. J Aging Phys Act. 2004 Jan;12(1):101-16. doi: 10.1123/japa.12.1.101. PMID: 15211024. https://pubmed.ncbi.nlm.nih.gov/15211024/
Baker FC, Lee KA. Menstrual Cycle Effects on Sleep. Sleep Med Clin. 2022 Jun;17(2):283-294. doi: 10.1016/j.jsmc.2022.02.004. Epub 2022 Apr 22. PMID: 35659080. https://pubmed.ncbi.nlm.nih.gov/35659080/
Carmichael MA, Thomson RL, Moran LJ, Wycherley TP. The Impact of Menstrual Cycle Phase on Athletes' Performance: A Narrative Review. Int J Environ Res Public Health. 2021 Feb 9;18(4):1667. doi: 10.3390/ijerph18041667. PMID: 33572406; PMCID: PMC7916245. https://pubmed.ncbi.nlm.nih.gov/33572406/
Rogan MM, Black KE. Dietary energy intake across the menstrual cycle: a narrative review. Nutr Rev. 2023 Jun 9;81(7):869-886. doi: 10.1093/nutrit/nuac094. PMID: 36367830; PMCID: PMC10251302. https://pubmed.ncbi.nlm.nih.gov/36367830/
American Academy of Pediatrics Committee on Adolescence; American College of Obstetricians and Gynecologists Committee on Adolescent Health Care; Diaz A, Laufer MR, Breech LL. Menstruation in girls and adolescents: using the menstrual cycle as a vital sign. Pediatrics. 2006 Nov;118(5):2245-50. doi: 10.1542/peds.2006-2481. PMID: 17079600. https://pubmed.ncbi.nlm.nih.gov/17079600/
