When you think of the word biohacking, you may envision a gym bro bench-pressing twice his body weight, jumping into a cold plunge, and taking his morning supplements before heading to an IV hydration spa — all in the name of living to 100.
Biohacking refers to how people use medicine, technology, science, and sometimes, new, untested approaches to optimize how they feel and function. It’s a term that gets tossed around in the world of health, wellness, and longevity, but mainstream biohacking examples have centered on male bodies. Attention to the term poured into the space around the time longevity enthusiast and self-proclaimed biohacker Bryan Johnson touted his two-million-dollar-a-year regimen to live forever. But women are health optimizers, too.
They may simply not resonate with the term “biohackers” because their protocols look different. And, prioritizing aging well for many of them goes back to the basics and doesn’t have to come at such a cost.
“The biohacking forward-facing space is dominated by men,” Dr. Gabrielle Lyon, a family physician and author of the upcoming book, “The Forever Strong™ PLAYBOOK,” tells Flow Space. “There’s no biohacking out of menopause. There’s no biohacking out of childbirth. Women want to age well. They go through different things than men go through. Based on that, how do we develop a landscape for them?”
That landscape is now taking shape in the women’s health space.
Dr. Florence Comite, a leading endocrinologist, author of the upcoming book, “Invincible: Defy Your Genetic Destiny to Live Better, Longer,” and founder of the Comite Center for Precision Medicine & Healthy Longevity in New York City, has been at the forefront of women’s health and began Women’s Health at Yale in 1992.
That was a year before legislation was passed requiring women to be included in federally funded clinical trials. While progress has been made since then, women’s health is still underfunded and under-researched. So, as we wait for science to catch up, Comite says women have taken their health into their own hands by testing biomarkers and learning how the hormonal transition affects them as they age. Aging research done only on males doesn’t directly apply to women.
As women live longer but spend more time in poor health at the end of life, there are particular considerations they need to think about when prioritizing aging well, Comite tells Flow Space. So whether you call it biohacking or not, women need a specific prescription to age well, Comite says. And there are several universal truths that experts in women’s longevity continue to emphasize, as research still plays catch-up.
“There are a lot of things you could do in your 30s that could set the stage for you to stay vital and enjoy life to the fullest until you’re 120,” Comite says. “You can put things into place proactively and stop cognitive decline, stop muscle loss, and stop insulin resistance. Absolutely every one of those things is manageable proactively.”
Here are four pillars for a woman’s guide to biohacking.
Know your health story
Before thinking about how much fiber to pack into your diet or what exercise regimen is the key to longevity, Comite says it’s important to know your health story. This refers to knowing your family history of disease to better understand your risk for certain health conditions. It can also help you identify the types of lifestyle changes that are integral to preventing disease.
Your health story also refers to your current lifestyle. Take stock of how you sleep, exercise, destress, and eat, Comite suggests. What areas do you prioritize? Which areas need some improvement? Because the lifestyle habits associated with living a long, healthy life are still universal, including getting good-quality sleep, moving your body, managing stress, and eating a nutritious diet.
“The 30s are a great place to start, because you can own your future health destiny,” Comite says. “You don’t have to decline, and it’s a perfect time because your system is still malleable.”
Champion muscle health
Muscle health is of utmost importance for women’s longevity, helping keep the body resilient and strong into older age. Maintaining strength helps improve insulin sensitivity, protect against falls, and support joint health.
“Putting on muscle and protecting your muscle, even during the 30s when you have a young family, maybe you have aging parents, is the best thing you could do,” Comite says.
There’s no single gold-standard exercise regimen for women in midlife, although Lyon outlines a few types of protocols in her new book. Her main message: start somewhere, even if it means just working out one day a week. “Make it so that it’s something that you can achieve,” Lyon says.
U.S. national guidelines recommend two days of strength training per week in addition to 150 minutes of moderate or 75 minutes of vigorous aerobic activity. Strength training includes lifting heavy weights, using resistance bands, and performing exercises that target different muscle groups.
It’s especially important for women in midlife who experience age-related muscle loss during perimenopause and menopause. “The simple act of lifting something, and to put it simply, using the nutrients in the muscle, creates a better body beyond aesthetics,” Lyon says.
Grip strength, a biomarker of overall strength, is a key indicator of vitality. One study found that for every five kilograms of decreased grip strength, your all-cause mortality risk increases by 16%.
You can start by investing in weights that feel manageable to you, and incorporate resistance exercises into your routine. Women often fear getting too bulky, but Lyon has a different message. “It’s like going to medical school and becoming afraid of being too smart,” she says. “We have to have realistic fears.”
Fuel yourself
There is a basis for the protein and fiber craze making the rounds on the internet. To maintain the muscles you work on at the gym, it’s important to fuel yourself. Protein helps rebuild and grow muscle after exercise, and fiber helps keep the digestive system healthy and helps you maintain energy throughout the day.
A diet rich in whole foods, protein, and fiber is also associated with a reduced risk of chronic diseases linked to poor aging, such as cardiovascular disease. “Are you eating enough protein, fiber, and fat before you eat carbs for a meal? That will cut down on your insulin and reduce the risk of insulin resistance,” Comite says.
For millennia, women have been told to be smaller. But when it comes to what will actually improve women’s overall health and help them stave off disease later in life, strength is key, experts in women’s longevity have consistently told Flow Space.
Staying vital for longer isn’t about losing scale weight; it’s about losing excess fat and building muscle. It’s why Dr. Robin Berzin, CEO of Parsley Health, previously told Flow Space that body composition is the new gold standard. “Weight and BMI are the wrong numbers for women to focus on, and I want to throw them out,” she said.
One nutrition method to consider is the “30-30-3” plan from Dr. Amy Shah, a physician, nutrition specialist, and author of the upcoming book, “Hormone Havoc.” Shah recommends starting your day with 30 grams of protein at breakfast, followed by 30 grams of fiber and three probiotics throughout the day.
Monitor key biomarkers
While adhering to a healthy diet and exercise is part of aging well, it’s important to remember that no body is the same, Comite says. “Your numbers are predicting disease,” Comite says, whose own healthy markers are vastly different from those of her twin sister. “If you don’t know what’s really happening underneath at the cell level, you can’t figure it out for yourself.” This is especially important for women who are at a higher risk of disease as they age compared to men.
What’s more, knowing your numbers can be motivating, Comite says. For example, if your cholesterol is higher than normal, you may be more inclined to prioritize eating foods rich in omega-3s like salmon and walnuts. “What’s misunderstood is the trends out there that people think work for everybody,” Comite says. “What’s right for your best friend or even your sister may not be right for you.”
A regular checkup is a great place to start, providing baseline data on your metabolic and cardiovascular health. The key biomarkers for women, Comite says, include thyroid function tests, hormone level tests, nutrient status labs, and metabolic markers, such as fasting insulin, fasting glucose, and hemoglobin A1c. If you’re getting more tests in a nontraditional medical facility, make sure to do your research and consult with a clinical professional.
In the era of biohacking, women may also be more inclined to collect data through personal wearables. Getting your sleep score from an Apple Watch or Oura, for example, can give you a sense not just of the quantity but also of the quality of sleep you’re getting.
A continuous glucose monitor can help you identify how your body responds to certain foods. Though these devices are generally approved for people with diabetes, some longevity specialists have used them on patients to track the body’s response to glucose. “You could see people, and I have them [at my center], who are in amazing shape in their 50s and 60s. They have 11% body fat. They do everything right. They try to eat right. They put on a CGM, and their sugars are widely vacillating,” Comite says. “You realize that, sure, you could have a slice of pizza, but maybe before you have a slice of pizza, you have a handful of nuts, or you have some nut butter.”
While everyone approaches their health differently, the foundations of aging well remain constant. Know your strengths, weaknesses, and family history. Prioritize muscle health. Fuel your body. Destress. Stay connected to those around you. Know your data.
“I think the biggest issue is that you can’t tell where your health is headed by looking in the mirror,” Comite says. “You really need to look at biomarkers, family history, and your habits and how you live life, including sleep, food, exercise, restorative stuff, and socialization.”
But those looking to level up — or perhaps biohack in their own way — should consider a more personalized approach and gather more clinically relevant data under a medical professional’s guidance.
“The landscape is changing,” Lyon says. “We’re seeing a lot more women speak up and speak out about aging and wellness.”
