WORLD MENOPAUSE DAY: LOUD AND PROUD
Biohacking Menopause: Strategies for Health and Well-being
COLETTE SCHNABEL 2024

Biohacking Perimenopause and Menopause: Reclaiming Control of Your Health
Six months ago, the word menopause wasn’t even on my radar. Here I am on October 18th World Menopause Day, at 38, I still felt young (sometimes I even believe I’m still 30), and perimenopause hadn’t crossed my mind. That all changed when I took on the role of associate casting director for the upcoming documentary sHEALed. Suddenly, my eyes were opened to the importance of preparing for the hormonal changes coming my way. Working with the incredible team at Biohack Yourself, I realized how little I had truly considered the shifts women face during perimenopause and menopause.
I believe many women don’t think about these changes until they’re in the thick of them. Reflecting on this, I feel even more for my mother, grandmother, and the women before them who didn’t have the space to be outspoken about their health or struggles. We live in an amazing time where we’re no longer silent. In fact, not talking about what’s happening to our bodies feels more unusual these days, especially in the community we’re building at Biohack Yourself. I’m so grateful to be part of this movement that empowers women to own their health, and I owe thanks to Tamsen Fadal for bringing The M Factor to the world.
The Disparity in Women’s Health Research
After watching The M Factor, my perspective shifted even further. In 2023, the National Institutes of Health (NIH) budgeted $47.5 billion for health-related research. Of that, only $6.6 billion was allocated specifically for women’s health, covering areas like reproductive health, breast cancer, and autoimmune diseases. Shockingly, just $35 million per year is dedicated to menopause research. This is a tiny fraction of what’s spent on women’s health, despite menopause affecting nearly every woman and its broad implications for osteoporosis, cardiovascular disease, and cognitive decline.
Dr. Lisa Mosconi stated that the lack of brain cognition during menopause “undermines your own confidence.” It’s mind-blowing that an area with such broad health implications remains so underfunded. Thankfully, with recent movements like the “Menopause Me Too moment” and ongoing research investments, progress is being made. But we still have a long way to go.
Menopause and Ethnicity
One of the most striking insights from The M Factor was how menopause affects women of different ethnicities in unique ways. White, Latina, Asian, and Black women all experience menopause differently, with varying symptoms and timelines. This opened my eyes to the historical roots of women’s health issues, especially when I learned about the Mothers of Gynecology—Anarcha, Betsey, and Lucy. These three enslaved Black women were subjected to painful surgical experiments by Dr. J. Marion Sims in the 1840s, without anesthesia, as Sims wrongly believed that Black women could endure more pain than white women. These women’s forced contributions to medical science shed light on the unethical practices of the past and underscore the intersection of race, gender, and medical ethics. Today, their legacy is being honored through movements and memorials aimed at correcting the narrative of gynecology’s history.
Therafrost
A great technique for menopause
Biohacking Techniques for Perimenopause and Menopause
As I dive deeper into the biohacking space, I’m grateful for the wealth of tools available to manage perimenopause and menopause. Here are some strategies and modalities I’ve learned along the way:
1. Eat Organic and Regenerative: Avoiding ultra-processed foods and choosing organic, regenerative foods is key to reducing inflammation and supporting hormonal balance. Try to buy from local farmers and eat what is in season. I like places like SouthWest Ranches Farmers Market.
2. Cold Therapy and Ice Baths: Cold exposure helps reduce inflammation, balance cortisol levels, and can ease hot flashes and mood swings. Therafrost by Therasage is a favorite with the Biohack Yourself community.
3. Infrared and Red Light Therapy: Infrared saunas like Sauna Space can reduce inflammation, regulate body temperature, and support hormone balance. Red light therapy boosts collagen production, improves skin, and can even help regulate mood and sleep.
4. Molecular Hydrogen: This cutting-edge biohacking tool has become a powerful ally in neutralizing oxidative stress and inflammation, which often intensify during menopause. Its benefits for cognitive function, energy, and overall cellular health make it a must-have. Not all hydrogen devices are created equal, and not many brands pass certification—my go-to is the Cellpower by Lumivitae.
5. Magnesium for Sleep and Stress: Magnesium is crucial for relaxing muscles, reducing stress, and improving sleep, which is often disrupted during menopause. I like brands like Bio-Optimizers who use nine different kinds of magnesium.
6. Medicinal Mushrooms for Cognitive Support: Lion’s mane and reishi mushrooms are phenomenal for improving brain function, reducing brain fog, and boosting immune support. I always look for fruiting bodies, not grown in substrate, as some substrates contain harmful chemicals like glyphosate. I mostly stick to tinctures and coffee drinks.
7. Intermittent Fasting for Weight Management: Hormonal shifts can lead to weight gain, particularly around the midsection. Intermittent fasting helps regulate insulin sensitivity and promotes fat loss while stabilizing energy levels. There are many apps to help track your fasting windows.
8. Blue Blocker and Red Light Glasses: Blue blocker glasses help reduce exposure to artificial light, improving sleep, while red light therapy supports circadian rhythms and skin health. VivaRays offers multi-functional glasses that block blue light and support red light therapy.
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The Impact of Metabolic Dysfunction on Menopause
Metabolic dysfunction is a significant factor that influences how early and intensely women experience menopause. Conditions like insulin resistance, type 2 diabetes, and chronic inflammation can accelerate menopause, leading to more severe symptoms such as weight gain, fatigue, and cognitive decline. Research suggests that women with metabolic issues often experience more intense menopause symptoms and face an earlier onset.
Addressing metabolic dysfunction is crucial to managing menopausal health. This includes adopting strategies such as intermittent fasting, low-carb diets, and regular physical activity (particularly strength training), all of which can help regulate insulin, balance hormones, and reduce inflammation. By improving metabolic health, women can delay menopause and significantly ease the severity of its symptoms, allowing them to maintain a higher quality of life during this transition.
sHEALed
A new perspective on women's health
The Transformative Power of sHEALed
The documentary sHEALed offers an entirely new perspective on a woman’s health journey through life. Through functional medicine, hormone therapy, and biohacking, it empowers women to navigate not only menopause but anything life could throw their way, providing them with tools and experts to rely on for support. Make sure to check out the announced cast members’ articles on Biohack Yourself Media, where they’ll share their insights and contributions to sHEALed. We’re building something special, and I’m grateful to be part of it.
We are living in a time where we need to feel comfortable standing up for our health and sovereignty. I encourage all of you to take the time to watch the PBS documentary The M Factor and check out their Discussion Guide. Tamsen and her team took the step forward. It will take all of us standing up together to make this ripple of impact spread across the globe. This is a movement that encourages women to reclaim control over their health and well-being, and I hope it helps spark conversations that keep us moving forward.