By Michelle White, The Inspired Wellness Coach, NTP
Inspired Wellness Podcast – Episode 16 Recap
If you’ve been hearing the term biohacking and wondering what it actually means—or whether it could help you feel more like yourself again—you’re in the right place.
Whether you’re navigating perimenopause, menopause, or just feeling a little off lately, biohacking offers some powerful tools to support your hormones, energy, sleep, and mood. And the best part? Many of these “hacks” are simple, free, and incredibly effective.
I recently sat down with Renee Belz—Certified Holistic Nutrition Consultant, co-host of the Biohacker Babes Podcast, and one of the most vibrant, knowledgeable voices in the wellness space—to break it all down in a super approachable way.
Here’s what we covered, plus her top tips you can start using today.
What Is Biohacking?
According to Renee, biohacking is all about using personalized tools and strategies to optimize your health and performance. It doesn’t mean turning your life upside down or buying expensive tech (though that can be fun later). Instead, it’s about tuning into your body, tracking how you feel, and making small adjustments that yield big results.
Renee was first drawn to biohacking through her passion for functional nutrition and her own wellness journey. What started as curiosity quickly became a mission to help others understand and support their bodies in a deeper, more empowering way.
She now co-hosts the Biohacker Babes Podcast with her sister, Lauren, where they share cutting-edge insights with a loyal community of health seekers. Their chemistry, curiosity, and real-life experience make complex science feel refreshingly doable.
Why Biohacking Is a Game-Changer for Women 40+
So, why does biohacking matter even more during perimenopause and menopause?
This phase of life often brings unpredictable symptoms—fatigue, mood swings, poor sleep, weight changes—and traditional approaches don’t always offer enough support. That’s where biohacking shines. It helps women reconnect with their bodies, understand what’s happening, and respond with intention.
Renee emphasized that this is the perfect time to lean into biohacking because the results can be so immediate and impactful. Whether it’s balancing blood sugar, improving sleep, or supporting your hormones naturally, these tools are all about helping you feel like you again.
Where to Start: Simple, Accessible Metrics
Feeling curious but unsure where to begin? Renee recommends starting with accessible, non-invasive metrics like:
- Energy levels throughout the day
- Sleep quality (subjective or with tools like the Oura Ring)
- Heart Rate Variability (HRV) to track stress resilience
- Mood and focus levels (just jotting down how you feel can offer valuable clues)
You don’t need expensive labs to start noticing patterns. The more in tune you are with your own rhythms, the more effectively you can respond.
Foundational Biohacks to Try This Week
Here are some of Renee’s favorite low-cost or free hacks that can have a huge impact:
For Blood Sugar Balance:
- Go for a short walk after meals
- Eat protein and fiber first
- Avoid snacking late at night
These strategies help reduce blood sugar spikes and crashes—one of the hidden causes of energy dips, cravings, and mood swings.
For Better Sleep:
- Wear blue light blocking glasses in the evening
- Supplement with magnesium glycinate (check with your practitioner first!)
- Track sleep with an Oura Ring or app
Good sleep sets the tone for everything else. And no, scrolling on your phone in bed doesn’t count as “unwinding” (guilty as charged!).
For Circadian Rhythm Support:
- Get outside first thing in the morning
- Dim the lights 1–2 hours before bed
- Keep a consistent sleep-wake schedule
Your circadian rhythm is your internal clock, and syncing it with natural light cues is one of the easiest ways to improve your sleep and hormone balance.
For Mood & Hormonal Support:
- Practice vagal nerve stimulation (try humming or deep breathing)
- Incorporate HRV tracking to notice stress patterns
- Use essential fatty acids and high-quality protein to nourish your brain
These tools are especially powerful for brain fog, emotional ups and downs, and that wired-but-tired feeling that so many women experience.
Bonus Hacks Renee’s Loving Right Now
If you’ve got the basics down and want to explore more, Renee shared a few next-level tools that she’s currently into:
- Red light therapy
- Peptides (under practitioner guidance)
- Infrared sauna sessions
- Targeted supplementation based on your needs
- PEMF Mat for full body recovery, stress management, and more
These tools aren’t necessary for everyone—but if you’re ready to dig deeper, they can really amplify your results.
Just Start Here: One Hack for a Quick Win
Feeling overwhelmed? Don’t worry—you don’t need to do it all at once.
Renee recommends starting with morning sunlight. It’s simple, free, and incredibly effective for balancing your mood, hormones, and sleep. Just five to ten minutes outside (no sunglasses!) within an hour of waking can shift your whole day.
Final Thoughts
Biohacking doesn’t have to be complicated or intimidating. At its core, it’s about giving yourself permission to explore, experiment, and listen to your body.
Renee brought so much wisdom and warmth to our conversation, and I’m so grateful she joined us for this episode. If you’re ready to learn more, I highly recommend checking out the Biohacker Babes Podcast—it’s packed with practical tools for living your healthiest, most vibrant life.
With love and inspired wellness,
Michelle White
Nutritional Therapy Practitioner | The Inspired Wellness Coach
Ready to feel strong, clear, and energized again?
📩 Reach out to book a free discovery call and let’s talk about how to support your goals.
Listen to the Full Episode
Catch this conversation and more on Episode 16 of Inspired Wellness Podcast on your favorite podcast platform!
Listen to the full episode here on Apple or here on Spotify
Want more frequent tips and knowledge? Follow me on Instagram and Facebook @theinspiredwellnesscoach
Want to submit a question? Email me
And check out my Services page to learn more about my nutritional therapy services for women in perimenopause and beyond.
DISCLAIMER This blog post is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making any health-related decisions. By reading this post, you agree to take full responsibility for your health and well-being.
