Because biohacking isn’t just about cold plunges and protein timing. For women, it’s about rhythm, intuition and working with your body, not against it.
Introduction: The Missing Link in Mainstream Biohacking
Most biohacking tools and protocols are based on male biology, built around a 24-hour cycle and linear optimisation. But women’s bodies don’t work that way. Our hormones shift week by week, influencing our energy, mood, metabolism, focus and sleep. Ignoring that cycle can lead to burnout, bloating, hormonal imbalances and emotional volatility.
The female body follows what is known as the infradian rhythm — a roughly 28-day cycle that requires a different approach altogether.
When you begin to align your food, movement, mindset and lifestyle practices with this rhythm, everything starts to feel more in flow. You begin to feel stronger without force, and more radiant without effort.
This is what it means to biohack the feminine way.
Understanding the Infradian Rhythm
The infradian rhythm governs the menstrual cycle, impacting everything from brain chemistry to stress resilience, immune health to gut function.
Where men follow a daily reset via their circadian rhythm, women operate on a longer and more complex pattern. Ignoring it is what causes the classic “I was doing everything right, but suddenly my body crashed” scenario.
Syncing with it, however, brings lasting energy, emotional balance, hormonal harmony and sustainable results.
The Four Phases of the Female Cycle and How to Biohack Each One
Menstrual Phase
Days 1 to 5
Your hormones are at their lowest. This is your body’s internal winter. It’s a time for rest and renewal.
Supportive practices:
• Gentle breathwork
• Warm foods like soups and stews
• Magnesium for cramps and sleep
• Natural light exposure to support mood
• Journalling or reflection
Movement: Rest or very light stretching
Supplements: Magnesium glycinate, iron-rich herbs, warming teas like ginger or shatavari
Foods to Focus On: Beetroot, moong dal khichdi, cooked spinach, jaggery, soaked raisins, dates, sesame ladoos, pomegranate, ghee-based soups
Follicular Phase
Days 6 to 13
Oestrogen starts to rise. Your energy and cognitive sharpness increase. This is your spring — a time to create, start new projects and feel energised.
Supportive practices:
• Cold showers for a dopamine reset
• Planning, brainstorming, goal setting
• HIIT or strength training
• Light, protein-rich meals with fibre
• Prebiotics to support gut health
Supplements: Maca, B-complex vitamins, adaptogens like ashwagandha
Foods to Focus On: Sprouted mung beans, cauliflower, cabbage, carrots, cucumber, lemon, mint chutney, amla, curd with rock salt, sabja seeds
Ovulatory Phase
Days 14 to 16
This is your most vibrant phase. Oestrogen and testosterone peak. You may feel naturally confident, social and energised.
Supportive practices:
• Important meetings or social events
• High-intensity workouts or dance
• Infrared sauna or sweat-based detox
• Fresh berries, leafy greens and zinc-rich foods
Supplements: Omega 3s, vitamin C, glutathione
Foods to Focus On: Strawberries, sunflower seeds, cucumbers, moong chilla, bell peppers, chickpeas, avocado, coriander chutney, buttermilk
Luteal Phase
Days 17 to 28
Progesterone rises. You might feel more introspective, slower or emotionally sensitive. This is your autumn — a time to ground, simplify and care deeply for your nervous system.
Supportive practices:
• Gentle movement like Pilates or walking
• Adaptogens for stress resilience
• Seed cycling with sesame and sunflower
• Reducing caffeine and screen exposure
• Magnesium and calming teas in the evening
Nutrition: Root vegetables, healthy fats, dark chocolate, herbal infusions
Foods to Focus On: Sweet potatoes, walnuts, sesame seeds, bajra roti, ragi porridge, soaked almonds, cashews, methi paratha, banana with ghee
Tools to Support a Cycle-Synced Approach
- Cycle Tracking: Apps like MyFLO, Clue or Natural Cycles
• Wearables: Oura Ring, Garmin or WHOOP for sleep and HRV trends
• Daily Rituals: Morning sun, breathwork, gentle evening routines
• Nutrition Logs: A simple journal to track cravings, moods and patterns
• Lab Testing: Consider getting your hormones and nutrient levels tested seasonally
Why This Matters
Your cycle is not an inconvenience. It’s a blueprint. When you work with your body rather than against it, wellness becomes less of a performance and more of a state of being.
Cycle syncing is not about perfection. It’s about learning how to adapt, honour and support your body through each phase — just as nature intended.
The new age of biohacking isn’t about pushing harder. It’s about tuning in.
Coming Soon: The Mellova Cycle-Sync Checklist
I’m currently creating a downloadable PDF to help you plan your nutrition, workouts, supplements and rituals based on your cycle.
If you’d like early access, drop me a message on Instagram @biohackwithalankrita
With care and intention,
Alankrita
Your Longevity Coach
Disclaimer
This content is for educational and informational purposes only. It is not intended to diagnose, treat, cure or prevent any health condition. Always consult your healthcare provider before making changes to your supplement, nutrition or wellness routine.