Biohacking for Women: Proven Tips, What to Avoid, and the Truth About Gender Gaps in Research

Biohacking trends are everywhere, but most are based on male physiology. Let’s break down what actually benefits women—and what’s just wellness hype.

Biohacking is the buzzy, high-performance wellness trend that promises sharper focus, better workouts, and supercharged sleep—all through small daily tweaks. Sounds great, right? Well, it can be. 

Here’s the thing: most biohacking advice isn’t made with women in mind. It’s often rooted in research on male bodies, which means the same strategies that “optimize” a man’s system might throw a woman’s hormones completely off course.

So, how do you filter the hype from the helpful? obé expert Melody D. is here to break down what biohacking really is, why it needs to look different for women, and what works if you’re looking to feel stronger, more energized, and hormonally in sync.

What Is Biohacking?

When you think of biohacking you may think of LED face masks, vitamin injections, expensive supplements, and extreme measures. But if you choose the salad over a cheeseburger for lunch today, you can consider yourself a biohacking.  

“To me, biohacking is really about taking a proactive and personalized approach to your health,” says Melody. It doesn’t have to be about popping a dozen supplements or spending thousands on infrared saunas.

At its core, biohacking is about learning how your body works—and making small, evidence-based changes that help you feel better in your day-to-day life.

“It’s not about quick fixes or extremes, but rather about making informed choices to improve things like energy levels, sleep, mood, and overall performance,” says Melody. Think of it as a wellness toolkit, not a one-size-fits-all prescription.

The Benefit of Biohacking for Women

“Women can gain a ton from biohacking!” says Melody. Below, discover the top benefits of biohacking, shared by Melody.

• Feel more in control: Learn how to manage energy fluctuations and hormonal shifts.
• Boost mental clarity: Optimize brain function and focus.
• Improve physical performance: Enhance workouts and recovery.
• Support long-term health: Implement strategies for better sleep, stress management, and overall vitality.

Okay, sold. But there’s a caveat. Keep reading.

But Biohacking for Women Does Need to Be Different

Women’s bodies are unique, especially when it comes to hormones. “We have cyclical changes throughout our menstrual cycle, and then major shifts during perimenopause and menopause,” says Melody. This affects how female bodies respond to stress, food, and movement. And yet, most biohacking protocols don’t account for that.

“Many biohacking protocols were developed with men in mind, and they might not be optimal for women,” says Melody. For example, fasted workouts, cold plunges, or low-carb diets might backfire by spiking cortisol and disrupting your cycle.

“Women’s bodies are unique—especially when it comes to hormones,” she explains. “It’s important to prioritize strategies that support, not hinder, our natural rhythms.”

What Works (and What Doesn’t)

So what’s worth your time, and what’s just trendy noise? Melody helps us separate the science-backed from the speculative:

👍 Worth Trying

• Prioritizing sleep: “Optimizing sleep quality and duration is a game-changer for energy, mood, and hormonal balance.”
  
• Morning sunlight: Natural light in the morning helps reset your circadian rhythm, improving energy and sleep.
  
• Whole-food nutrition: “Paying attention to how different foods affect energy levels, mood, and hormonal health” goes further than any single hack.
  
• Regular movement: Strength training and cardio support mental and physical well-being.
  
• Mindfulness and breathwork: Regulating stress is crucial for hormone balance and long-term health.

Try MEDITATION classes on obé.

🚫 Proceed With Caution

• Intermittent fasting: Also referred to as time-restricted eating, when you skip breakfast it can keep your cortisol levels high. And women are more sensitive to cortisol levels due to their hormonal profile.
  
• Fasted workouts: Fasted workouts have the same impact as intermittent fasting. It can disrupt hormone levels, especially if you’re in a high-stress season or have a sensitive cycle. Basically if you’re going to be working hard, it’s a good idea to fuel your body.

READ MORE: The “Fasted Cardio” Debate: Is It Right for Women?

• Certain supplements: Did you know that certain supplements common amongst biohackers (like activated charcoal) can reduce the effectiveness of your birth control? Supplements interact with what’s going on in your body, so it’s always a good idea to check with your healthcare provider before you start any new supplement regime.
  
• Cold plunges: Cold plunges can boost resilience, reduce inflammation, and support recovery, but because they’re a form of hormetic stress, they may disrupt hormonal balance in women. Women in their luteal phase or those dealing with adrenal fatigue, burnout, or PCOS may be especially prone to negative side effects from frequent cold exposure.
  
• Bulletproof coffee: Bulletproof coffee is typically made by blending black coffee with MCT oil (medium-chain triglycerides) and grass-fed butter or ghee. It’s touted as a fat-fueled energy booster, popular in ketogenic and intermittent fasting circles. While bulletproof coffee can extend a fasted state, for many women, especially those with insulin sensitivity issues, thyroid conditions, or adrenal dysfunction, starting the day with only fat and caffeine (and no protein or carbohydrates) can lead to blood sugar crashes, hormonal imbalances, and even increased anxiety.

READ MORE: Chronic Cardio: How This Fitness Trap Derails Your Results

Biohack Your Health, Not Wreak Your Hormones

You don’t need to overhaul your life or follow the latest trend to start biohacking. Instead, start with your own body. How are you sleeping? How’s your energy in the afternoon? What kind of workouts make you feel amazing?

As Melody puts it: “It’s about finding a sustainable balance and feeling my best every day.”

The best biohacks aren’t really even ‘hacks.’ They’re consistent habits that support your energy and well-being—without stressing your body out in the process. You don’t need to jump into an ice bath while you’re on your period just to try and be healthy.

You just need the right kind of movement, rest, and nourishment (hi, obé classes).

Explore obé’s collection of science-backed workouts and recovery sessions—designed with women’s wellness in mind.