Biohacking and Optimisation: What’s Actually Worth Your Time?

Biohacking is having a moment, and has been for a little bit.

Cold plunges. Mushroom powders. Red light masks.

Everyone’s trying to “optimise” something — usually on Instagram.

And hey, I'm all for taking care of ourselves.

But when you’re a busy woman juggling work, family, and trying to get a decent night’s sleep…

You don’t need more pressure to hack your biology.

You need simple wins that actually work.

First Things First: What Is Biohacking?

At its core, biohacking is about using science or lifestyle tweaks to improve how your body works.

That could mean:

• Sleeping better

• Having more energy

• Recovering faster

• Feeling more focused

Sometimes it’s legit.

Other times it’s just overpriced supplements wrapped in shiny branding.

Here’s the Problem:

People start biohacking before they get the basics right.

You don’t need a nootropic “stack” if:

• You’re sleeping less than 6 hours

• Living off caffeine and snacks

• Haven’t exercised in a week

Biohacking only works after your foundations are in place.

And those foundations are not exciting — but they’re effective:

• Real food

• Movement

• Sleep

• Managing stress

• Hydration

Start there. Then you can stack on the cool stuff.

3 Biohacks That Are Actually Worth Considering

If you’ve nailed the basics and want to explore something extra — great.

Here are 3 options with actual research behind them (and no, none of them involve injecting peptides or bathing in ice):

1.  Creatine Monohydrate

One of the most studied supplements out there — and yes, it’s for women too.

✅ Improves strength and power

✅ Helps preserve lean muscle

✅ Supports brain health and memory

✅ Especially helpful during perimenopause and menopause

How much?

3–5g per day, any time, with or without food.

Avoid overpriced gummies. Stick to pure powder.

2.  Limit Screens Before Bed

Blue light messes with your body’s melatonin (sleep hormone).

Your phone is basically a mini sun — and your brain thinks it’s still daytime.

Instead of blue light glasses, try this:

✅ Get off your phone at least 30–60 minutes before bed

✅ Create a wind-down routine (read, stretch, journal, breathe)

✅ Keep your bedroom tech-free if you can

Better sleep = better energy, recovery, and mental clarity.

It’s free. It’s simple. And it works.

3.  Take a 10-Min Walk After Meals

Seriously. That’s it.

✅ Improves blood sugar regulation

✅ Helps digestion

✅ Adds movement to your day without a full workout

✅ Great for clearing your head

No tracking. No sweat. Just step outside or pace the house.

Final Word: Simplicity Over Hype

Biohacking can be fun. But it’s not a shortcut.

If your life is already full, don’t stack more stress just because TikTok said cold plunges will change your DNA.

Start with a balanced diet, quality movement, solid sleep, and consistency.

Then ask yourself:

“Is this ‘hack’ helping me — or just distracting me from what matters?”

Strong coffee. Stronger mind.

Less fluff, more facts.

— Ane