Want to live longer, feel better and balance your hormones naturally? Speaking at the Health Optimisation Summit, these experts revealed biohacking tips tailored to women’s unique biology — and they could be the key to unlocking your healthiest, most vibrant self.
Be it skipping breakfast, training fasted or downing black coffee before food, if you’re like me, you’ve likely tried a few health trends only to be left feeling drained and hormonally off.
And there’s a reason for that: most popular wellness strategies are tested on men and rarely adapted for women’s unique biology.
At the Health Optimisation Summit in London, functional nutritionist and hormone expert Alisa Vitti shared the non-negotiable biohacking methods she believes every woman should consider to feel and function at her best. From what you eat in the morning to when you train and how you time your carbs, her approach is about working with your physiology, not against it.
To understand why these strategies work so well, Living360 spoke to leading health experts who unpacked the science and explained how daily habits can support everything from hormonal balance to long-term vitality.
Read more: Is intermittent fasting good for women? Here’s how to do it safely
What is biohacking?
Biohacking is the art (and science) of making small, strategic changes to your daily routine to optimise how your body and brain function. These include nutrition, movement, sleep, supplements and mindset.
In the context of women’s health, it means syncing these tweaks with your hormones, cycle phases and long-term wellbeing goals.
It’s personalised health, grounded in biology — not a one-size-fits-all trend.
1. Drink less (or no) alcohol
“Alcohol is the anti-biohack,” says longevity specialist Star Freudenberg, founder of Star Freud Wellness Clinic. “It’s carcinogenic, gut-disruptive and sleep-sabotaging.”
Even just one drink a day can negatively impact oestrogen metabolism, sleep quality and liver detox, leading to hormone imbalances that increase breast cancer risk and worsen perimenopausal symptoms such as hot flushes and mood swings.
REVIV UK medical director Dr Pascale Ricci adds: “Women metabolise alcohol differently than men, resulting in higher blood alcohol concentrations and greater risk of long-term harm, even at low levels of intake.”
The consensus is that if you’re serious about longevity, sleep, skin and hormones, consider making alcohol the exception, not the norm.
Read more: The best non-alcoholic adaptogen drinks for the sober curious
2. Eat 30g of protein within 30 minutes of waking
“This one tweak can stabilise blood sugar, support lean muscle and reduce cravings all day,” says Nikita Manduca, studio director at Repose Space.
According to Dr Ricci, starting your day with protein stimulates the mTOR pathway, which promotes muscle maintenance and metabolic resilience — key for healthy ageing.
For women under physical stress (like exercise or dieting), this habit improves body composition and appetite control.
Star suggests this morning ritual: “500ml water with electrolytes and aminos after brushing your teeth, then a protein-rich breakfast before your coffee.”
Read more: High-protein veggie recipes from a celebrity chef
3. No caffeine on an empty stomach
“Coffee first, food later is a cortisol and glucose rollercoaster,” says Star. “Especially in your luteal phase or if you’re on the pill.”
Dr Ricci explains that caffeine on an empty stomach can spike gastric acid and cortisol, worsen post-meal glucose control and heighten jitteriness — particularly in women, who may metabolise caffeine more slowly depending on their hormonal status.
The resolution is to always pair your coffee with food to soften the impact, ideally protein and healthy fats.
4. Rethink fasted workouts
“Women are more sensitive to stress hormones like cortisol, which are triggered by fasted training,” says Nikita. “That can disrupt cycles and recovery.”
Dr Ricci adds that fasted exercise in women can reduce workout performance, spike post-meal blood sugar and even lower testosterone — a key hormone for strength and mood.
However, Star urges personalisation: “Some women with gut issues or reflux can’t eat before working out. Others thrive in a fasted state but refuel immediately after. This is where knowing your body — and your cycle — matters.”
5. Eat your last meal by 7pm
“Your metabolism runs on a circadian rhythm,” explains Dr Ricci, “and late-night eating disrupts everything from blood sugar and fat-burning to sleep quality and hormone balance.”
Early eating windows are linked to improved insulin sensitivity, lower triglycerides (a type of fat) and better cardiovascular markers, especially in women.
While Alisa Vitti recommends finishing meals by 7pm, Star makes it more flexible: “Just aim to finish eating at least four hours before bed. That’s a game-changer for gut health and sleep.”
6. Eat low-starch carbs after 4pm
Low-starch carbs earlier in the day support stable blood sugar and fat metabolism, says Dr Ricci, but adding in complex carbs later can help boost serotonin and support restful sleep.
Star again points to personalisation: “This works well for women with insulin resistance, but others may benefit from carbs post-workout or in the evening to sleep better. Focus on whole-food sources like sweet potato, squash or lentils — timed to your rhythm.”
7. Aim for 250g of leafy greens every day
“These aren’t just salad fillers, they’re hormone heroes,” says Nikita.
Leafy greens such as kale, spinach, rocket and cabbage are rich in magnesium, folate and plant compounds that support detox pathways, liver function and oestrogen metabolism — crucial for reducing the risk of breast and endometrial cancer in women, explains Dr Ricci.
Star recommends variety: “Rotate your greens, dress them in olive oil and sea salt for nutrient absorption, and aim for organic where possible.”
8. Add 250g of other veg daily, too
It’s not just the greens: getting a rainbow of fibre-rich veg fuels your gut microbiome, stabilises hormones and protects against chronic disease.
“Fibre diversity = happier microbiome = smoother hormones,” says Star, who advises aiming for 30 different plant foods per week.
Dr Ricci notes that this volume of veg improves the gut’s ability to metabolise oestrogen and remove toxins, while also reducing inflammation, supporting immunity and improving skin health.
It may even reduce depressive symptoms thanks to mood-supportive nutrients like folate and vitamin C.
9. Harness the power of oxytocin
In a world obsessed with cortisol and productivity hacks, we often overlook one of the most potent (and pleasurable) biohacks available to women: oxytocin.
Dubbed the ‘love hormone’ or ‘cuddle chemical’, oxytocin is a neuropeptide produced in the hypothalamus and released by the pituitary gland. While it’s best known for its role in childbirth and breastfeeding, its effects go far beyond reproduction. In women, oxytocin plays a powerful role in regulating stress, supporting cardiovascular health, balancing hormones and even extending lifespan.
How do you get more oxytocin?
According to Alissa, you won’t find it in a supplement bottle, but you can generate it daily through intentional experiences that stimulate connection, creativity and sensory pleasure:
- Orgasms (whether solo or partnered) trigger surges of oxytocin, supporting mood, relaxation and even pain relief.
- Physical affection like hugging, holding hands and skin-to-skin touch boosts oxytocin and reduces blood pressure.
- Social interaction, especially face-to-face time with loved ones, deepens connection and reduces perceived stress.
- Nature immersion (being surrounded by trees, water or fresh air) enhances oxytocin and reduces cortisol.
- Music and movement, like dancing or singing, elevate oxytocin levels and help regulate the nervous system.
- Cooking and sharing meals, especially with others, is one of the most ancient oxytocin triggers in human culture.
- Meditation and mindfulness practices stimulate oxytocin by helping you drop into calm, connected states.
Oxytocin doesn’t just make you feel good — it makes your body work better. It’s been shown to reduce inflammation, regulate blood sugar, lower heart rate and support metabolic and reproductive health. For women navigating perimenopause or postnatal depletion, this becomes even more crucial.
Small and consistent
Biohacking doesn’t have to be extreme or expensive. The most powerful shifts often come from small, consistent actions that honour your body’s unique needs — especially as a woman.
Whether it’s rethinking your morning routine, syncing your habits with your cycle or just eating dinner a little earlier, these changes can compound into big health benefits over time.
The key is to start where you are, experiment, track what works and remember: the most effective biohacks aren’t about control — they’re about connection. With your body, your rhythms and the vibrant, balanced life you’re capable of living.
Feature image: Freepik
