This content was created by Girlboss, in partnership with CAROL Bike.
When you think of a biohacker, who comes to mind? Probably Bryan Johnson a.k.a. the “Don’t Die Guy.” Or maybe Dave Asprey, the "Father of Biohacking," who is credited with popularizing the concept and movement. Or maybe it’s Dr. David Sinclair, a Harvard professor who’s studying aging.
One thing all of these popular biohackers have in common? They’re all men.
Women are just as invested in optimizing their health, but they have unique biological needs that make their approach to biohacking radically different. Most biohacking advice—think: intense HIIT workouts, intermittent fasting, cold plunges—isn’t actually beneficial for all women.
On top of that, women have been left out of most medical research for decades, which meant their bodies (and their potential) were largely ignored. Now, a new wave of women biohackers is changing that narrative—building holistic rituals, tools, and communities designed with women in mind.
Just ask these three trailblazers redefining the longevity movement.
Meet the experts
Kayla Barnes-Lentz (left) is one of the world’s top female longevity experts. She is the owner of LYV The Wellness Space, which is one of the most innovative precision medicine and biology upgrading clinics in the country. Kayla is also the creator and host of the Longevity Optimization Podcast.
Lauren Berlingeri (middle) is a certified holistic nutritionist, health coach, and the co-founder and co-CEO of HigherDOSE.
Yap Yann Fang (right) is the founder of ĀMANÏ, Asia's first and largest biohacking club for leaders.
About CAROL Bike
Women biohackers are also embracing smarter, more efficient ways to get results—like the CAROL Bike, which delivers all the benefits of a 45-minute run in under five minutes. This AI-powered workout bike (beloved by Kayla and Lauren) proves that biohacking doesn’t have to be complicated or time-consuming—it can be done on your lunch break. Get $200 off the CAROL Bike for the first two months with code GIRLBOSS.
Now, let’s get into the Q&A!
How did you first discover biohacking, and what inspired you to share it with the world?
Kayla Barnes-Lentz: “Around the age of 18 (I am 33 now), I began to understand that our food system was a major contributor to declining health. I learned about genetically modified foods and glyphosate, and began to improve my diet and swap conventional foods for organic ones. The combination of upgrading my nutrition and exercise began to change my life, energy levels increased, my cognition was improved etc., and this is when I became obsessed with becoming the most optimal version of myself. So, long story short, I have been on a health optimization protocol for a long time (since 2009!).”
Lauren Berlingeri: “It started with the infrared sauna. For me, that’s when the light bulbs went off. When I was working at a health and wellness startup, my job was to pick the brains of the most influential people in wellness on what the best tools, technology, supplements, and philosophies were. And this amazing doctor was telling me about the infrared sauna.
I went and tried the only infrared sauna that existed at the time in New York City. And when I went, I was just blown away by the immediate benefits in one session. Being in wellness for the last 10+ years, nothing has that kind of effect. It lowered my cortisol levels, put my body into a parasympathetic state (which was rest and digest), I slept through the night for the first time in years, and my skin was glowing. I was just like, ‘Everyone in New York City needs to be doing the infrared sauna.’ I started my business the very next day.”
Yap Yann Fang: “It happened by chance. About three years ago, I attended the Biohacker Summit (now called the HOLOLIFE Summit) in Finland, and it really opened my eyes. I was inspired by how intentional and balanced the entrepreneurs lived. Back home in Malaysia, we hustle a lot. We work hard, but we don’t always live well. That realization stayed with me. I strongly felt that high-performing individuals, especially in Asia, deserve to thrive, not just hustle to survive. That’s why I created ĀMANÏ. I wanted to build a community for people who are not only driven to succeed, but also committed to living healthier, more intentional lives.”
What does your personal biohacking routine look like on a daily or weekly basis?
KBL: “I won’t go into too much detail (you can read my routine in-depth here), but I swear by my PEMF (pulsed electromagnetic field therapy) machine, my Oura ring, my NanoVi machine (which delivers pure oxygen through a nasal cannula), my red light therapy sauna, and my CAROL Bike. I’ve had a CAROL Bike for several years and love it because it utilizes AI to maximize your workout in the least amount of time. The VO2 session that I do on the bike is only about seven minutes, but it offers substantial cardiovascular benefits. I am always looking for ways to condense my routine.”
LB: “My routine is simple and rooted in things that feel good. The infrared sauna is still my favorite wellness tool. I use red light therapy when I meditate, and I love taking weekly magnesium baths. The best way to biohack is to stack a piece of tech or a product onto a ritual I was already doing. That way it feels seamless, not like another thing on my to-do list.”
YYF: “My daily routine is quite simple and consistent. Each morning, I do 20 minutes of smart fitness resistance training, followed by 30 minutes of meditation and sunlight. It sets the tone for the day and keeps my mind calm. Three times a week, I go for sauna, PEMF, and HBOT (hyperbaric oxygen therapy) sessions. I also sleep on a grounding bed, which helps with EMF regulation and allows me to sleep more deeply and wake up well rested. My schedule changes often, but these practices keep me balanced, calm, and resilient.”
What results have you personally seen from biohacking—physically and mentally?
KBL: “So many results! From better energy and focus to better mood to improved biomarkers across the board. It's important to master the basics of health optimization first, like sleep, nutrition, exercise, social connection, and stress management. This will make a profound impact on your current and future health status. You can see all of my results, the labs that I do, and my full protocol here.”
LB: “Physically, I have more energy, I recover faster, my skin looks healthier, and my sleep is much deeper. Mentally, the biggest shift has been nervous system regulation. I feel more grounded, calm, and in control even when life feels stressful. Biohacking has given me a sense of ownership over my body and mind.”
YYF: “The biggest change has been in my sleep. I used to get only three to five hours a night. Now, I sleep six to eight hours consistently, and that alone has been life-changing for both my physical and mental health. Mentally, my anxiety has reduced drastically. I’m more emotionally regulated and less reactive. I’ve developed deeper resilience and calm, even when life and business get chaotic. I’ve also learned to surrender and flow, rather than constantly control.”
Why do you think women have historically been excluded from the biohacking conversation?
KBL: “Women were excluded from most of the medical research until the 1990s. Women are harder to study due to hormonal changes, pregnancy, etc., but that should never have meant leaving women out for so long. We have a lot of catching up to do in terms of understanding how to optimize our female biology. Male biohackers/longevity advocates have also primarily been covered by mainstream media up until recently.”
LB: “For a long time, biohacking was driven by men and focused on productivity, pushing limits, and extreme protocols. Most research was done on men, while women’s hormonal cycles were considered too complicated. That left women on the outside of the conversation, even though our biology is powerful and deserves its own focus.”
YYF: “There are a few reasons. First, clinical research is mostly done on men, so many protocols are optimized for male biology. Second, women have often gravitated toward beauty over wellness. We’ve been conditioned to focus on how we look, not how we feel. And in the early days, biohacking was marketed through a very masculine, tech-driven lens, which didn’t always speak to women’s needs. The conversation is slowly shifting now, and I believe it’s time more women step into this space with confidence.”
What unique challenges or risks do women face when adopting biohacking practices that were originally designed for men?
KBL: “In my protocol and N-of-1 studies (where one person is being studied at a time), I have found differences in every category of health optimization for women—from how much sleep we need (more than men), to how we manage our stress levels (women report significantly higher stress and are more prone to anxiety and depression), to how we optimize our immune systems (women are 80% of the autoimmune conditions). We also have far more considerations, such as our hormones, fertility, the rate at which we can lose bone and muscle mass, perimenopause, menopause, and more.
Most of the longevity protocols, such as caloric restriction, which is one of the most effective life-extending protocols, may not work for women. When I implemented the science-backed strategy for caloric restriction, I saw labs trend in the wrong direction—hormonal imbalances and thyroid downregulation.
Other protocols like consistent and intense HIIT workouts also may not work for all women, specifically during fertile years, when we need to be optimizing our cycles. Too many stressors on a woman's body can lead to suboptimal results, whereas men can perform better with more consistent stressors, as their hormones are far less sensitive to these.”
LB: “Things like extended fasting, cold plunges, or intense HIIT workouts can sometimes work against women by stressing the adrenals, disrupting cycles, or impacting fertility. Women are more sensitive to cortisol spikes and nutrient depletion. What might enhance performance for a man can be depleting for a woman if she does not adapt it to her own needs.”
YYF: “A woman’s body isn’t built to handle constant stress. Personally, when I overtrain or overdo cold plunges, I end up feeling drained instead of energized. Women have monthly cycles, shifting hormones, and emotional layers that need to be honored. We are meant to listen, adapt, and work with our bodies—instead of against them.”
What would an inclusive, women-centered biohacking future look like to you?
KBL: “Women being included in all research, and us catching up on the research that we need! Women's ovaries age at double the speed of every other organ, and we still don't really know why or have a way to slow this down (although it is being worked on!). We know that women's risk of all-cause mortality increases when they enter menopause. If we could delay ovarian aging, this would be a massive improvement for women's health and lifespans. We need women-by-women protocols!”
LB: “For me, it would mean more tools, rituals, and techniques designed to help women connect more deeply with themselves, their bodies, and their own bioidividuality. Women are naturally intuitive and deeply connected, but I think we have lost a lot of that over the years, especially within a broken medical system that often overlooks our needs. My passion is creating solutions that help women feel and look their best so they can take control of their own healing and step into their power.”
YYF: “It would honour the unique needs of women. One that’s not just about data and devices, but also about intuition, emotions, and healing the nervous system. It’s about balance, not just pushing limits. A future where women don’t feel pressured to perform like men, but are supported to optimize in ways that work for them. That’s what I’m building with ĀMANÏ, a place where strength and softness can co-exist.”
What’s a biohack you’d recommend to a total beginner who’s curious but intimidated?
KBL: “I love red-light therapy for the mitochondrial benefits and skin benefits! We know that our ovaries have among the highest densities of mitochondria, so keeping them optimal is critical. I also really enjoy hyperbaric oxygen therapy. It puts me into a parasympathetic state, and studies show that it can extend the length of the telomeres, which are a measurement of biological age.”
LB: “Start with something simple that makes you feel good. Get morning sunlight and go for a walk to reset your circadian rhythm. Take a weekly magnesium bath to relax your nervous system. Or try red light therapy while meditating. Once you feel the benefits of these easy practices, it becomes natural to layer in more.”
YYF: “Start with sunlight and stillness. Get morning sun as the sun rises. Sit quietly and breathe. Resetting your body clock and making time for solitude can shift your energy, your focus, and even your sleep. You don’t need fancy tech to start. Just a willingness to slow down and tune in. That alone can be transformational.”
Biohacking shouldn’t be a boys’ club, and CAROL Bike makes it easy for women to start their own customized biohacking routine. All it takes is five minutes a day. Get $200 off the CAROL Bike for the first two months with code GIRLBOSS.
