Betty Murray, founder, and CEO of the trailblazing Living Well Dallas Functional Medicine Center, has revolutionized medicine in Dallas.
Navigating menopause can feel like an uphill battle, but it doesn’t have to. In this article, we dive into the groundbreaking world of biohacking, a science-driven and personalized approach to health optimization that empowers women to take control of their menopause journey. By combining the latest research with actionable strategies, we’ll explore how bioidentical hormone replacement therapy, precision nutrition, and innovative tools can transform menopause from a time of decline into an opportunity for renewed vitality and long-term health. If you’re ready to embrace this life stage with confidence, let’s explore how science and self-care can pave the way.
Biohacking menopause: Harnessing science for women’s health and longevity
Menopause is a transformative stage in a woman’s life, often accompanied by challenging symptoms like fatigue, weight gain, insomnia, hot flashes, mood swings, and brain fog. Traditionally, women have been left with minimal options for relief. Conventional medicine provides symptom relief by stacking medications to address individual symptoms, such as an antidepressant for mood swings, a sleep medication for insomnia, or an injectable GLP-1 for weight loss. While menopause-related changes are natural, they also expose women to increased risks of chronic conditions, including cardiovascular disease (CVD), osteoporosis, dementia, and frailty. Women live longer than men, yet they experience more years in poor health, often requiring long-term care.
Why women live longer but less healthily than men
Globally, women outlive men by an average of five to seven years (World Health Organization [WHO], 2021). However, this longevity comes at a cost, as women experience higher rates of age-related conditions and morbidity. For example:
Dementia: Two-thirds of Alzheimer’s cases are women. This disparity is attributed to hormonal changes during menopause, particularly the decline in estrogen, which plays a protective role in brain health (Mosconi et al., 2018).
Cardiovascular disease: The risk of CVD accelerates after menopause due to reduced estrogen levels, which affect lipid profiles, blood vessel elasticity, and inflammation (North American Menopause Society, 2022).
Osteoporosis: Women lose bone mass more rapidly than men due to the sharp drop in estrogen during menopause, significantly increasing the risk of fractures (Eastell et al., 2016).
Frailty and morbidity: Women are more likely than men to live in nursing homes, often due to functional decline and comorbidities like arthritis and sarcopenia (Musich et al., 2018).
While these risks are daunting, they are not inevitable. Biohacking provides a comprehensive framework to address these vulnerabilities from multiple angles. By leveraging science and personalized interventions, it is possible to extend not just lifespan but healthspan, the years lived in good health.
This discrepancy highlights the importance of proactive strategies like biohacking, which offers a holistic and personalized approach to health optimization during menopause and beyond. By incorporating a science-driven methodology, biohacking introduces a new frontier for managing menopause with precision and empowerment.
As a nutritionist, functional medicine practitioner, and researcher who has been working with women for over 20 years, I advocate for a science-based approach. Using biohacking tools to alleviate symptoms, restore hormonal balance, reduce health risks, and optimize long-term well-being is both practical and empowering. This article highlights actionable biohacking strategies and provides insights into the scientific basis for biohacking menopause. For more information about menopause symptoms, you can read more here.
What is biohacking?
Biohacking involves using science, technology, and personalized data to enhance physical and mental performance. For menopausal women, biohacking is about understanding the unique changes in their bodies and employing targeted interventions to improve quality of life.
The case for biohacking in menopause
Menopause involves significant hormonal changes that affect every tissue in the body; it is a full-body event. The deficiency of estrogen and progesterone levels, caused by the failure of the ovaries, results in physical and emotional symptoms as well as increased risks for osteoporosis, cardiovascular disease, and cognitive decline (El Khoudary et al., 2020).
Traditional treatments, such as synthetic hormone replacement, often take a one-size-fits-all approach, which may not address individual needs. Biohacking leverages precision by using lab tests, tools, and science-backed therapies to tailor interventions. These include diet, lifestyle changes, exercise, bioidentical hormone replacement, and other therapies combined to suit each woman’s unique biology.
The case for Bioidentical Hormone Replacement Therapy (BHRT) in menopause
Bioidentical hormone replacement therapy (BHRT) has emerged as an important intervention for addressing the hormonal decline associated with menopause. Recent research highlights its potential benefits, particularly in improving quality of life, preventing chronic diseases, and reducing all-cause mortality. Bioidentical hormones, which are structurally identical to endogenous hormones, offer a natural and personalized approach to managing menopausal symptoms and mitigating long-term health risks.
Improved health outcomes and reduced all-cause mortality
Research has demonstrated that hormone replacement therapy (HRT), particularly estrogen replacement, is associated with reduced all-cause mortality in postmenopausal women. A longitudinal study highlighted that early initiation of HRT significantly reduces mortality risk compared to non-users, especially in women who begin therapy within 10 years of menopause onset (Baik et al., 2024). This landmark study suggests that timely HRT can prevent the progression of chronic conditions such as cardiovascular disease, dementia, osteoporosis, and breast, ovarian, and lung cancers, all leading causes of death in postmenopausal women.
Cardiovascular protection
The cardioprotective effects of estrogen are well-documented. Estrogen plays a critical role in maintaining vascular health by improving lipid profiles, reducing arterial stiffness, and promoting endothelial function. A meta-analysis found that women receiving estrogen therapy experienced a significant reduction in cardiovascular mortality compared to non-users (Boardman et al., 2015). This evidence supports the notion that bioidentical hormones, which mimic natural estrogen, may provide similar or superior benefits compared to synthetic HRT.
Bone health and fracture prevention
Osteoporosis is a major concern for postmenopausal women, and untreated estrogen deficiency is a key contributor to bone loss. Studies indicate that bioidentical HRT reduces bone resorption and increases bone mineral density (BMD), lowering the risk of fractures. A 2021 review concluded that HRT remains the most effective non-surgical intervention for preventing osteoporosis-related fractures in postmenopausal women (Stevenson, Stevenson, & Medical Advisory Council of the British Menopause Society, 2023).
Neuroprotection and cognitive benefits
Estrogen has neuroprotective effects, including reducing the risk of Alzheimer’s disease and other dementias. Evidence suggests that bioidentical HRT may preserve cognitive function when initiated early in the menopausal transition (Jett et al., 2022). This aligns with findings that estrogen modulates synaptic plasticity and reduces inflammation in the brain, critical factors for maintaining cognitive health.
Safety and Individualization
Bioidentical hormones are preferred by many due to their structural similarity to endogenous hormones, potentially reducing side effects and improving therapeutic outcomes. Modern formulations allow for individualized dosing and delivery methods, such as transdermal patches and creams, which mitigate the risks associated with oral HRT, including venous thromboembolism (VTE) (Baik et al., 2024).
How biohacking menopause targets key health risks
1. Dementia prevention
Estrogen is neuroprotective, influencing brain energy metabolism, synaptic plasticity, and the clearance of beta-amyloid plaques associated with Alzheimer’s (Mosconi et al., 2018). By integrating bioidentical hormone replacement therapy (BHRT), women can support cognitive health during and after menopause.
In addition, tools like red light therapy, which stimulates mitochondrial function, and dietary strategies rich in antioxidants and omega-3 fatty acids can further protect brain health. Regular exercise, which enhances blood flow to the brain, is another powerful intervention (Smith et al., 2021).
2. Cardiovascular protection
Heart disease remains the leading cause of death for postmenopausal women (North American Menopause Society, 2022). Biohacking addresses cardiovascular risk through:
Infrared sauna therapy: Proven to improve endothelial function and reduce blood pressure (Laukkanen et al., 2018).
Cold exposure: Stimulates norepinephrine and improves vascular health (Huang et al., 2022).
Nutrition: Anti-inflammatory diets emphasizing whole foods, fiber, and healthy fats lower cholesterol and support metabolic health.
3. Bone health optimization
Osteoporosis affects nearly one in two women over 50, leading to fractures and disability (Eastell et al., 2016). Biohacking focuses on preserving bone density through:
Strength training: Increases bone mineral density and prevents muscle loss.
Vitamin D and calcium supplementation: Essential for bone metabolism.
Red light therapy: Emerging evidence suggests it may enhance bone regeneration (Mitchell et al., 2018).
4. Addressing frailty and long-term disability
Biohacking menopause emphasizes preserving muscle mass, mobility, and functional independence. Regular resistance training, high-quality protein intake, and stress management techniques like mindfulness meditation improve physical and mental resilience. Wearable technology ensures progress is measurable, keeping women motivated and on track.
Top 10 biohacking tools for menopause
Biohacking tools have revolutionized the way individuals approach physical and mental well-being. These tools, grounded in science and technology, aim to enhance performance, improve longevity, and restore balance. Below are the top 10 biohacking tools for individuals looking to optimize their health.
1. Test, don’t guess. Your metabolic blueprint
You cannot change what you do not track. Lab testing allows for the appropriate measurement of health markers and personalization of recommendations and treatments. Menopause treatment is the only hormone deficiency where the patient is often denied treatment and, when treated, is often not tested to confirm the effectiveness of the treatment. Lab tests provide a comprehensive snapshot of your body’s internal processes, enabling you to target interventions with precision.
Key lab tests for biohacking:
Blood tests:
Hormone Panels (e.g., testosterone, estrogen, cortisol): Monitor hormonal imbalances.
Lipid Profiles: Assess cardiovascular health (cholesterol, triglycerides).
Vitamin and Mineral Levels: Identify deficiencies (e.g., Vitamin D, B12, magnesium).
Gut microbiome analysis:
Tests like those from companies like Viome provide insights into gut health, identifying bacterial imbalances and recommending dietary changes.
Inflammatory markers:
C-reactive protein (CRP): Measures inflammation linked to chronic diseases.
Homocysteine Levels: Evaluates risks for heart disease and cognitive decline.
Genetic and epigenetic testing:
Labs like 23andMe or Dante Labs offer genetic data about predispositions to conditions or traits.
Benefits of lab testing:
Pinpoints health deficiencies or imbalances.
Provides data to tailor interventions, such as diet, supplements, or therapies.
Tracks progress over time.
2. Bioidentical Hormone Replacement Therapy (BHRT) for menopause
BHRT involves using hormones structurally identical to those produced by the human body. Recent studies suggest that BHRT can effectively alleviate menopausal symptoms, including hot flashes and vaginal dryness, while potentially reducing risks for cardiovascular disease and osteoporosis (Baik et al. (2024).
What it does: Restores hormonal balance by supplementing with hormones identical to those naturally produced by the body.
Why it’s useful:
Alleviates menopausal and andropausal symptoms.
Promotes bone health and reduces cardiovascular, dementia, cancer, and all cause mortaility risks (Baik et al., 2024).
Who it benefits: Individuals facing hormonal imbalances or deficiencies, particularly during perimenopause and through menopause as ongoing treatment.
3. Genetics: The future of personalized biohacking
Genetics plays a pivotal role in understanding how your body responds to various stimuli, including nutrition, exercise, and stress.
How genetics enhances biohacking:
Genetic variants:
Identify genes linked to fitness (e.g., ACTN3 for muscle strength), metabolism (e.g., FTO for weight gain tendencies), or longevity (e.g., FOXO3).
Analyze genetic predispositions for diseases like diabetes, heart disease, or Alzheimer’s.
Nutrigenomics:
Explores how genes interact with food. For instance, some individuals process caffeine or carbohydrates differently based on their genes.
Personalized nutrition plans can be created using this data.
Epigenetics:
Studies how lifestyle and environmental factors influence gene expression without altering DNA.
For example, stress reduction, exercise, and proper nutrition can "turn on" or "turn off" certain genes, optimizing health.
4. Advanced biohacking – Combining lab testing with genetics
Integrating data from labs and genetic testing provides a holistic view of your health:
Example 1: Lab tests reveal high cholesterol, while genetic testing identifies a predisposition to lipid metabolism issues. This suggests more aggressive dietary or pharmaceutical interventions.
Example 2: A nutrient deficiency from lab work paired with a genetic variant affecting nutrient absorption (e.g., MTHFR for folate metabolism) leads to targeted supplementation.
5. Nutritional optimization
Nothing influences your health more than what is on the end of your fork. Menopause brings a major change in metabolism and often your diet may need to change to accommodate your new hormonal balance. Personalized nutrition allows you and your practitioner to optimize your diet to fit your current metabolic and hormonal state and support your unique genetics.
What it does:
Focuses on personalized diets rich in phytonutrients, omega-3s, and antioxidants.
Why it’s useful:
Reduces inflammation and supports hormonal balance.
Boosts energy levels and cognitive function.
Who it benefits:
Individuals aiming to improve overall health or address specific conditions like hormonal imbalance.
6. Genetically informed exercise
Genetically informed exercise uses DNA testing to identify genetic variations that influence athletic performance, recovery, and susceptibility to injuries.
Benefits:
Identifies whether an individual is more suited to power-based (e.g., weightlifting) or endurance activities (e.g., running).
Tailors recovery protocols to genetic predispositions.
Guides injury prevention strategies based on collagen synthesis genes.
How genetic and epigenetic insights shape exercise plans
Customized training regimens:
Power vs. endurance: Genetics may suggest whether high-intensity interval training (HIIT) or long-distance running suits you best.
Recovery needs: Some individuals may need longer recovery due to slow muscle repair genes (e.g., IL6).
Injury risk management: Individuals with weaker collagen-related genes may avoid high-impact sports or emphasize joint-supporting exercises like swimming or yoga.
7. Wearable technology
What it does:
Tracks vital metrics like heart rate, sleep quality, and activity levels using devices such as Fitbit, WHOOP, or Oura Ring.
Why it’s useful:
Provides actionable insights into health and fitness.
Encourages better sleep hygiene and stress management.
Who it benefits:
Tech-savvy individuals seeking precise, data-driven health tracking.
8. Red light therapy
Red light therapy utilizes wavelengths of light that penetrate the skin to stimulate mitochondrial function, promoting cell regeneration and reducing inflammation. Research indicates its potential for improving skin elasticity and reducing menopausal-related collagen loss (Avci et al., 2013).
What it does:
Uses specific light wavelengths to stimulate mitochondrial function and promote cellular health.
Why it’s useful:
Improves skin elasticity and wound healing.
Reduces inflammation and supports recovery from physical exertion.
Who it benefits:
Athletes, individuals with chronic pain, or those looking to rejuvenate skin and tissues.
9. Infrared sauna therapy
Infrared sauna therapy uses light to generate heat, promoting detoxification, relaxation, and cardiovascular health. Studies suggest that regular sauna use may improve blood pressure and reduce the risk of cardiovascular disease, both of which are critical concerns for menopausal women (Laukkanen et al., 2018).
What it does:
Generates heat using infrared light to detoxify the body, improve circulation, and enhance relaxation.
Why it’s useful:
Lowers blood pressure and supports cardiovascular health.
Reduces muscle tension and promotes mental clarity.
Who it benefits:
Anyone seeking cardiovascular improvement or detoxification.
10. Cold plunge therapy
Cold water immersion, or cryotherapy, can reduce inflammation, improve circulation, and boost mood by increasing norepinephrine levels. Although research on menopausal applications is emerging, cold therapy is linked to improved overall mental and physical health (Tipton et al., 2017).
What it does:
Exposes the body to cold temperatures to trigger anti-inflammatory and mood-boosting responses.
Why it’s useful:
Enhances mental resilience and improves circulation.
Supports recovery by reducing muscle soreness.
Who it benefits:
High-performers, athletes, or those dealing with stress and inflammation.
How to begin your biohacking journey
1. Start with comprehensive testing and work with a practitioner with advanced training
Get full hormone panels, genetic testing, and nutrient analysis provide a clear understanding of your body’s unique needs.
2. Develop a personalized plan
Work with a functional medicine practitioner to design interventions that include therapies like BHRT, nutritional changes, and lifestyle adjustments. At Menrva, we specialize in individualized precision treatment of perimenopause and menopause. Reach out to us here to schedule your consultation here.
3. Monitor progress
Use wearables, apps and follow-up testing to assess how your body responds to interventions and refine your plan accordingly.
Your next step in biohacking menopause
By leveraging biohacking principles, women can mitigate the risks of dementia, CVD, osteoporosis, and frailty. This approach transforms menopause from a period of decline into a time of empowerment and growth, addressing aging from multiple angles and allowing women to reclaim their health and vitality.
If you’re navigating menopause or preparing for this transition, now is the time to act. Through biohacking, you can invest in your health, extend your healthspan, and truly thrive in this new chapter of life.
Menopause can be a period of growth and vitality with the right tools and strategies. Biohacking offers a path to personalized care, helping women manage symptoms, optimize health, and embrace this new phase of life with confidence.
If you’d like some additional, support to assist you in understanding your hormones and the transition to menopause, check out my weekly podcast at Menopause Mastery Podcast (apple, spotify, and amazon music) on your favorite podcast app. You can also read more about a biohacking approach to menopause here.
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Betty Murray, Nutrition & Menopause Expert, Researcher
Her personal crusade against colitis sparked an exploratory odyssey spanning 25 years, navigating the intricate labyrinth of nutrition, biochemistry, and functional medicine with an emphasis on women's hormones and their impact on health. On the brink of earning her Ph.D., her pioneering research delves into the relationship between hormone metabolism, the microbiome, and IBS in women. An acclaimed authority in women's health, Betty's voice resonates via her influential Menopause Mastery Podcast as part of a global initiative empowering women in their second season of life.
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