Biohacking For Women Needn’t Be Complicated - Here, A World-Renowned Expert Simplifies the Health Trend and Reveals How To Make It Work For You

For many women, the word biohacking still conjures a very specific image: men in tech vests plunging into ice baths before dawn, glucose monitors blinking on their arms, or a supplement stack that looks closer to a pharmacy shelf than a morning routine. It feels expensive, extreme and, crucially, not built for women.

But that version of biohacking was never designed with female biology in mind.

When reframed properly, biohacking can be something far more useful and far more accessible. At its core, it’s simply about making intentional, science-informed changes to how we sleep, eat, move and recover, in order to feel clearer, calmer and more resilient day to day - something that ARTAH, a targeted, science-led supplement brand focused on foundational health and real world results founded by nutritionist and naturopath Rhian Stephenson - has always held as a core value.

Stephenson’s keen to cut through the biohacking noise and ensure you feel empowered to make the right decisions for you and your body. Because, for women - especially those navigating busy careers, motherhood or midlife hormonal shifts - that distinction matters “Women’s physiology is more rhythmic than men’s,” she explains. “We experience monthly hormonal shifts, as well as bigger transitions through pregnancy, post-partum, perimenopause and menopause. Each of these changes impacts energy, mood, blood sugar, stress response and sleep.”

In other words: women aren’t meant to feel or perform the same way every day - and trying to force consistency where biology demands flexibility often backfires.

What is biohacking? And why is it different for women?

Across the menstrual cycle, fluctuations in oestrogen, progesterone and testosterone influence everything from motivation and focus to appetite and training capacity. Oestrogen tends to support dopamine signalling and insulin sensitivity, which can translate to steadier energy and sharper concentration. Progesterone, meanwhile, has a more calming, GABA-supporting effect - but can also increase fatigue, slow digestion, and alter mood. Serotonin levels also dip before menstruation, which helps explain why PMS isn’t simply “in your head”.

Perimenopause adds another layer. Rather than hormones declining neatly, they often fluctuate more dramatically, making energy crashes, disrupted sleep and mood swings more pronounced. Muscle mass becomes harder to maintain. Stress tolerance can shrink.

This is where a female-first approach to biohacking becomes powerful, not because it promises control over hormones, but because it helps women understand what’s happening and respond accordingly.

“It’s not about convoluted or unsustainable protocols,” says Stephenson. “It’s about making intentional changes in daily life to work with your body, cycle and life stage.”

The foundations of wellness most women skip (but shouldn’t)

The irony of modern wellness culture is that many of us jump straight to advanced tools while neglecting the basics. According to UK data, only one in ten adults meets the recommended intake for fibre. Omega-3 intake is low, vitamin D deficiency is widespread, and women, on average, fall short on at least six key micronutrients.

“These gaps are unglamorous,” Stephenson admits. “But they quietly drive many of the symptoms women normalise - poor energy, bloating, low mood, poor sleep.”

Fibre is a standout example. UK women consume around 16g per day, well below the recommended 30g. This affects gut health, blood sugar stability and inflammation - but also hormone balance, as the gut plays a key role in oestrogen clearance.

Magnesium is another common shortfall, particularly in stressed women, where demand increases. Low intake can show up as muscle tension, poor sleep quality, irritability, headaches, painful periods and that familiar “wired but tired” feeling.

Omega-3s influence inflammatory balance and brain health. Vitamin D supports immunity, mood and musculoskeletal health and is recommended for all UK adults during autumn and winter.

Then there’s creatine. Long associated with male gym culture, it’s now one of the most evidence-backed supplements for midlife women, supporting strength, recovery and cognitive focus. Women tend to eat less of it, make less of it and store less of it, making supplementation particularly relevant during perimenopause, when maintaining muscle becomes harder.

Biohacking basics that actually work

Before supplements or wearables come into play, the most impactful biohacks are often behavioural.

Sleep is a prime example. Quality and timing matter as much as duration. Consistent wake times, early daylight exposure, dimmed evening lighting and eating earlier can all improve sleep architecture. For those in fragmented sleep phases - new mothers, for example - practices like yoga nidra or non-sleep deep rest can help reduce the physiological toll.

Nutrition follows similar principles across most evidence-based biohacking approaches: adequate protein (around 1.2g per kg bodyweight for most women), at least 30g of fibre daily, plenty of fruit and vegetables, and healthy fats. Strong boundaries around alcohol and caffeine matter more than many realise, particularly for sleep and anxiety.

Movement-wise, strength training remains one of the most powerful interventions available to women at any age. It supports mood, metabolic health, bone density and hormone balance — yet remains under-adopted. Three sessions per week is a solid target, but even short, at-home workouts taken close to fatigue can be effective.

Daily movement outside of formal exercise also counts. A ten to twenty-minute walk after meals improves blood sugar control and mood, while time outdoors supports circadian rhythm and stress regulation.

Stress, finally, deserves proactive management. Chronic stress doesn’t just feel unpleasant; it disrupts cortisol, insulin sensitivity and reproductive hormones, amplifying symptoms across the cycle and into menopause.

How to build supplements into your wellness routine

Supplements aren’t shortcuts, but they can be useful tools when layered thoughtfully on top of good foundations. ARTAH supplements promise to be tools that sit on top of the fundamentals - not magic bullets, but essential support for focus, energy, and hormone health that’ll help you feel more you as you move through midlife.

“A helpful way to start is with a foundation layer,” Stephenson suggests. “Something that complements diet and lifestyle and addresses common shortfalls.”

A sensible place to start, says Stephenson, is by shoring up the basics. For many women, that means addressing the nutrient gaps most commonly missed through diet alone - magnesium, vitamin D and omega-3s. This is the exact thinking behind ARTAH’s best-selling Core Essentials Stack, which brings those three together as a foundational supplement rather than a fix-all.

From there, supplementation can become more targeted. ARTAH’s Essential Fibre supplement can help if you’re looking to boost your gut health, while their Essential Creatine is a valuable addition for any woman training harder or looking to support muscle and cognitive resilience through midlife. Additional stress or immune support may also be useful during particularly demanding periods.

The key, Stephenson emphasises, is approaching your wellness routine with balance in mind. “If you try to address every little niggle at once, you’ll end up overwhelmed. Supplements work best when they’re complementing healthy choices you’re already making - not replacing them.”

How to start biohacking your way to a healthier life

For women curious about biohacking but allergic to overhauls, the entry point is surprisingly small.

Stephenson recommends prioritising “highest-impact, lowest-friction” habits: a five-minute daily stress practice (even legs up the wall counts), protein and fibre at the first meal, consistent foundational supplements, short walks outdoors, brief strength sessions at home, earlier dinners and dimmed evening lights.

Perhaps most importantly, she encourages women to track - not obsessively, but intentionally. Spending a week noticing sleep, stress, food and energy patterns can be transformative. Not for calorie counting, but for context.

“Understanding where you are in your cycle helps remove self-blame,” she says. “It allows you to respond calmly and intentionally rather than judge and jump to extremes.”

Biohacking, when done properly, isn’t about becoming someone else. It’s about creating conditions where you feel more like yourself - steadier, clearer and better supported through every phase of life.

Shop our favourite ARTAH Supplements, now: