Biohacking my hormones for Optimal Health

If you’ve been following my biohacking journey, you know I’ve explored everything from sleep, stress, and nutrition to self-love as a performance tool. But if there’s one thing that underpins all of it, it’s hormones. 

For years, I was chasing energy, better recovery, and mental clarity—but something always felt off. No matter how much I optimized my sleep, trained smarter, or fine-tuned my nutrition, there were still fluctuations in my energy, mood, and overall well-being. The missing piece? My hormones weren’t in balance. 

Whether you're male or female, estrogen, progesterone, and testosterone aren’t just about reproduction—they dictate metabolism, muscle growth, stress resilience, mood, skin, and even cognitive function. The problem? Modern lifestyles wreck hormonal balance, leading to fatigue, brain fog, weight fluctuations, and even early aging. 

Once I understood how to biohack my hormones, everything changed. Here’s how I optimized three main hormones to work for me instead of against me. 

The Role of Estrogen, Progesterone, and Testosterone in Overall Health 

🌀 Estrogen – Not just a "female hormone," estrogen is crucial for bone health, brain function, metabolism, and skin elasticity. However, too much estrogen (estrogen dominance) can lead to weight gain, mood swings, bloating, and even insulin resistance. 

⚖️ Progesterone – The "calming hormone" that balances estrogen and helps regulate sleep, mood, and inflammation. Low progesterone can lead to PMS, anxiety, poor sleep, and an inability to handle stress. 

🔥 Testosterone – The power and recovery hormone. Both men and women need it for muscle growth, libido, energy, and cognitive sharpness. Low testosterone can cause fatigue, slow recovery, depression, and increased fat storage. 

The challenge? Modern stress, poor sleep, environmental toxins, and diet imbalances are throwing all of these hormones out of sync. 

How I Biohacked My Hormones for Optimal Health 

1️⃣ Balancing Estrogen Naturally 

💡 The Problem: My estrogen levels were fluctuating too much, leading to water retention, lower energy, and mood swings. I needed to support healthy estrogen metabolism. 

✔️ Cruciferous vegetables for estrogen detox: Broccoli, cauliflower, and Brussels sprouts contain DIM (diindolylmethane), which helps clear excess estrogen from the liver. I had never tried cauliflower before two years ago lol.

✔️ Eliminating endocrine disruptors: I swapped out plastic containers, switched to non-toxic skincare, and stopped using chemical-heavy beauty products—because toxins mimic estrogen and throw everything off balance. 

✔️ Supporting gut health (probably the most important): Estrogen is processed through the gut, so I introduced more fermented foods, fiber, and prebiotics to keep things running smoothly. 

 2️⃣ Optimizing Progesterone for Stress Resilience & Sleep 

💡 The Problem: Chronic stress and poor recovery wreck progesterone levels, leading to irritability, anxiety, and sleep disturbances. 

✔️ Magnesium for Better Sleep & Progesterone Support: I started supplementing with magnesium bisglycinate before bed to support natural progesterone production and promote relaxation. 

✔️ Reducing Cortisol Spikes with Adaptogens: I used ashwagandha and rhodiola to regulate cortisol (stress hormone)—because when cortisol is high, progesterone suffers. 

✔️ Cold Therapy for Inflammation Control: Regular  cold showers helped lower inflammation and cortisol, which indirectly protected progesterone balance. 

3️⃣ Boosting Testosterone for Strength, Energy & Confidence 

💡 The Problem: Signs of low testosterone include fatigue, stubborn fat, brain fog, and poor recovery. 

✔️ Strength Training Instead of Overdoing Cardio: Overtraining, especially excessive endurance workouts, can lower testosterone. I shifted my training to include progressive overload strength workouts while allowing proper recovery. 

✔️ Prioritizing Zinc & Healthy Fats: Zinc is a key mineral for testosterone production, so I increased my intake through supplements, beef, and pumpkin seeds. I also made sure to get enough healthy fats (avocados, egg yolks, and olive oil) to support hormone synthesis. 

✔️ Sunlight & Vitamin D for Natural Testosterone Support: Low vitamin D = low testosterone. I started getting morning sunlight exposure and supplementing vitamin D3 with K2 in the winter. 

✔️ Sleep as a Natural Testosterone Booster: Testosterone is produced at night, so I made sure to get at least 7.5-8 hours of deep sleep, aligning my sleep-wake cycle with circadian rhythm biohacks from my previous articles. 

The Ripple Effect: How Hormonal Balance Changed Everything 

Once I got my estrogen, progesterone, and testosterone in balance, I noticed: 

✅ Better energy & mental clarity – No more random crashes throughout the day. 

✅ Improved body composition – Building muscle became easier, and bloating disappeared. 

✅ More emotional resilience – No longer feeling overwhelmed or anxious for no reason. 

✅ Deeper, more restorative sleep – Waking up feeling actually rested. 

✅ Higher performance at work & in training – Strength, focus, and endurance all improved. 

Balancing hormones isn’t just a health goal—it’s a life upgrade. 

Takeaway: Your Hormones Control Everything—Start Biohacking Them Today 

If you’ve been feeling off, exhausted, or struggling to see results despite training and eating well, your hormones might be the missing piece. 

💡 Test, don’t guess. Get your hormones checked—bloodwork is your best friend. 

🥩 Fuel with the right nutrients. Your body can’t make hormones out of thin air. 

🏋️ Train smart, recover smarter. Your hormones respond to both movement and rest. 

🛌 Sleep is non-negotiable. No amount of supplements can replace deep sleep. 

Your body wants to be in balance—you just have to support it the right way. 

Which hormone do you feel like you need to work on most— estrogen, progesterone, or testosterone? Let’s connect—I’d love to hear your experience!