An open secret among the celebrity and A-list community is their often understated approach to diet, exercise, and health regimens. While stars might credit their transformations to green smoothies or early morning workouts, a fair component of their health comes down to the reasources they have to pursue it. To be healthful of course is more graceful when the trainer counts your situps, the nutritionist calculates your macros, or the doctor whispers to your genes.
But the times, they are a changin' and today we all have more agency to pursue wellness and creativity, thanks to available testing and AI. Today I want to offer you some ideas on how you can use AI for Biohacking your genome using tools that are only a couple years old.
Biohackig for More Than the Bros
I also want to bring attention to the fact that most, if all, of the public biohackers today are men. While I appreciate the likes of David Sinclair, Bryan Johnson, and RFK Jr. sharing their regimens, I believe high time women's health and optimization gets more of its own space.
Here’s a peek at their approaches for those who love data:
David Sinclair: A pioneer in anti-aging research, his regimen includes resveratrol, NMN, and metformin.
Bryan Johnson: The tech entrepreneur follows a highly structured plan, including daily green smoothies, caloric restriction, and advanced biomarker tracking.
RFK Jr.: Openly discusses his regimen of over 50 supplements to optimize health and performance.
My "Why" For exploration:
After pouring over so many wellness ideas and systems over the years, it's frustrating to witness the lack of studies and data related to female health optimization and longevity. It seems the medical world is lost in space on the fact that we have a menstural cycle with its varied effects, and because of that, all bets are off when it come to attempting to study us. I'm here to confirm that there's a long-overdue demand to fill.
My interest in health optimization came from a true need to get back in order after work pressure, body metamorphosis, and major life changes. Between 2018 and 2022, my life transformed completely: I had two children, maintained six years of breastfeeding, and eventually pursued a competitive bodybuilding show. Combined with a demanding career and long hours sitting at my home desk, my body strayed far from its former jubilance.
The impact was substantial. My weight fluctuated over 60 pounds and my sleep patterns got strange, all the while my gut ballooned out in pain. Despite my background in fitness, I gained the 20 pounds that I had lost over six months of bodybuilding training -- in one month. I was heavier than before, energy-depleted, and low on cortisol. My body was sending clear signals that a systematic change was needed.
I've always been adimant in resisting the mid-30s adages that "we're just gettting old" or "the body will never the same after pregnancy." While I'm supportive of openly embracing changes that come with age, I also belive wellbeing can be maintained with the right care for our physical vehicles.
So I pursued a range of support options: meeting with doctors, naturopaths, integrative specialists, and more. Despite their best efforts, the advice I received often felt generic and didn't address the root of my challenges.
Recommendations Included:
"Take more B vitamins" (which triggered unpleasant mood side effects for me)
"Try a probiotic" (helpful but didn't solve the foundational dysbiosis)
Incorporate meditation and a regular exercise regimen (yeah, okay)
The Turning Point: How Used AI To Hack My Health
Frustrated by still feeling off, I turned to AI to interpret "data" that I had in the form of blood tests and genetic results, hoping for more clarity on my health sich. What I found is that it could connect my dots and add nuance in ways a DR simply didn't have the time or cycles.
A simple prompt would illuminate years-old mysteries into a coherent explanation of my responsiveness to things like supplements, caffeine, and alcohol (via Claude):
"Think of COMT [genes] like a cleanup crew for stimulating chemicals in your body: Your cleanup crew works slower than average."
"Detox Gene Variants (CYP and NAT2):
These affect how you process medications and chemicals
Your results show you're either a "fast" or "poor" metabolizer for different substances"
"You're like a "Ferrari engine, sensitive and high-performance, but needs the right fuel.
You probably:
Feel things more intensely
Need lower doses of most medications
Do better with gentle, gradual changes
Should avoid or limit caffeine"
These explanations were facinating and satisfying insights into the mechanics of my system. It was a start.
My Regimen:
After running my data and with context for my internal machine, it made sense that I required lower doses of supplementation than I had been taking, to detriment. My B12 supplementation went from 1,000 mcg of methylcobalamin to 150 mcg of hydroxycobalamin. By lowering the doses and adjusting supplements to bioavailable forms that processed better, my mind felt clearer and body more resillient.
When I added in co-factors like peptides, vitamin D, antioxidants, and mico-doses of sleep aides like melatonin, the shift was dramatic. It set me up for a total reset. I felt better than the last half a decade. It was clear to me that this was working.
Here's the mix I landed on by mixing data with good questions. I'm sharing my story to offer a reference for other women who have never seen another woman show you what they're really up to. We are all unique and require differnt supplements in different amounts (or none at all) -- so this is not medical advice. But I hope it's the start of a deeper conversation:
Customized Multivitamin:
Supplement | Amount | Purpose |
Chromium (as Picolinate) | 200 mcg | Supports blood sugar control |
Folate (as L-5-Methylfolate) | 400 mcg | Aids in cell growth and DNA production |
Grape Seed Extract 95% | 100 mg | Provides antioxidant support |
L-Theanine | 100 mg | Promotes relaxation and stress reduction |
Magnesium (as Glycinate) | 180 mg | Supports bone and muscle health |
Manganese (Citrate) | 4 mg | Supports bone formation and enzyme function |
Molybdenum | 100 mcg | Supports enzyme activation and detoxification |
N-Acetylcysteine (NAC) | 100 mg | Boosts antioxidant levels and liver support |
Phosphatidylcholine (Non-GMO) | 50 mg | Supports cell membrane and brain health |
Phosphatidylserine | 50 mg | Supports brain function and cognition |
Potassium Iodide (Iodine) | 125 mcg | Supports thyroid function |
Selenium (as L-Selenomethionine) | 100 mcg | Provides antioxidant and immune support |
Vitamin B12 (as Hydroxycobalamin) | 150 mcg | Supports energy production and nerve function |
Vitamin B2 (as Riboflavin) | 15 mg | Supports energy metabolism and antioxidant function |
Vitamin B5 (as Calcium Pantothenate) | 15 mg | Supports adrenal health and energy production |
Vitamin B6 (as Pyridoxal-5'-Phosphate) | 3 mg | Supports neurotransmitter synthesis |
Vitamin C (as Ascorbic Acid) | 150 mg | Supports immune function and skin health |
Vitamin E (Tocotrienols) | 5 mg | Provides antioxidant support for cell membranes |
Zinc (as Citrate) | 20 mg | Supports immune function and wound healing |
Type | Substance | Amount | Type | Administration | Benefits | Side Affects |
Peptide | 75 - 100 mcg (microdose) | Peptide | Taken AM, sublingually (under tongue) - I cycle through peptides every ~3 mos | Promotes tissue healing, reduces inflammation, improves joint health | Generally well-tolerated but not FDA-approved, consider under medical supervision; more research needed for long-term effects | |
Peptide | 75 - 100 mcg (microdose) | Peptide | Taken AM, sublingually (under tongue) | Immune modulation, supports T-cell function, immune system support | Use cautiously if immunocompromised; not FDA-approved for general use | |
Vitamin | 4,000 IU | Vitamin | Two drops on tongue | Bone health, immune support, mood regulation, muscle function | Take with fat for better absorption; test blood levels to avoid excess | |
NAD+ Precursor | 75 - 100 mg (microdose) | NAD+ Precursor | Taken AM, sublingually (under tongue) | Anti-aging, boosts energy levels, supports metabolism and cognitive function | Start low to assess tolerance; combined with resveratrol for synergistic effects | |
Omega-3 Fatty Acid | DHA Ultimate Capsule | 1,200 - 2,400 mg | Omega-3 Fatty Acid | 1 - 2 capsules daily | Supports brain health, cardiovascular health, anti-inflammatory | Pair with EPA for balanced omega-3 intake (Many supplements have this formulation) |
Ployamine | 1 mg (microdose) | Ployamine | orally or sublingully in between meals | Anti-aging, supports cellular autophagy, promotes longevity and heart health | Start at lower doses if sensitive; combine with fasting or autophagy-boosting practices |
How You Can Use AI For Biohacking
If you're interested in your own exploration, I'll walk you through exactly how I developed this personalized approach, and how you can do the same.
Below is the streamlined approach I developed to take control of my health and here are the AI bots that I used to develop a supplement plan specific to me:
You will need to use one or both of these to get specific about your test results.
Step 1: Get a Blood Test
Get a blood test. Easy in theory, annoying in principle. This means having (or getting) a doctor, asking him or her to order the tests, and then going to a test center like LabCorp or Quest.
If you have $500, there's a convenient webby solution that might save some time. Function Health is an online service, founded by Mark Hyman, that streamlines the testing process by coordinating a very comprehensive blood test, then connects you with an online doctor to interpret the results and provide healthful suggestions.
Getting access to your blood work will help dial into your baseline health markers. This is the foundation for identifying imbalances and tailoring your wellness regimen.
Recommended Service: Function Health
Tests 100+ markers twice a year for $500 (HSA-eligible)
Provides actionable insights into your health, including foods and supplements
You can also ask your DR for a general blood test
Key Markers to Test: Hormones (cortisol, estrogen, testosterone), vitamin levels (D, B12), inflammation markers (CRP), lipid profiles, and glucose levels
Step 2: Get and Analyze Your Genetic Data
Genetic sequencing services have come of age to track ancestry, but are now known for identifying variants linked to heritable traits and disease. While this output can be helpful, using the "raw data" -- the mapping of SNPs across your genome -- can help you get more granular insights into the ways your body works.
Once you have the genetic data from a service like 23andMe or Nebula Genomics, download your raw data to be used for specific analysis in the next step (If you don't know how to, use an AI client and ask how to do this.)
This data provides insights into your genetic story, one that helps explain how your body processes nutrients, handles stress, and responds to certain medications or supplements.
Step 3: Use NutraHacker for Genetic Insights
Services like NutraHacker analyze the raw data from your genetic profile to extract helpful insights including carrier status, fitness reporting, and methylation with personalized supplement recommendations.
Download and use the raw data file from your genetic provider of choice to get the NutraHacker Detox and Methylation Report -- a robust set of data to highlight how your body processes foods, supplements, and medications. It can indicate how body might struggle to process these efficiently or indicate what supplementation could be beneficial. This will help avoid wasting money on ineffective supplements.
Cost: Free
What You’ll Learn:
How your body processes key medicines and supplements
Genetic predispositions impacting your health
Step 4: Leverage AI for Personalized Insights
With a PDF of both your blood test and the Nutrahacker report, you can get to synthesizing your findings into actionable understanding.
Upload your blood test results document and genetic data export to an AI tool like ChatGPT or Claude (or both) for analysis. (Note: both are tuned differently and provide different takes on the same infomation, so it can be fun to compare them.) These tools can help bridge the gap between raw data and actionable steps.
Example Opening Questions:
Blood Work Analysis: "Please analyze these blood test results and explain in simple terms: What does this blood test tell you about me and what markers should I be interested in? What patterns suggest hormone or metabolic issues? Which nutrient deficiencies are present?
Genetic Interpretation: "Looking at my NutraHacker results, please explain: "What's the story of how my body processes supplements? What are my key genetic sensitivities? Which forms of vitamins work best for my mutations?"
Put it together: Given these two reports, what does the data say about my overall health and what are the most interesting findings?
Building a Personalized Supplement Plan:
Prompt: Now I want to make a personalized supplement based on my genetic profile and these blood test results – I am a XX yo male/female with (add any relevant history here)
You can also copy and paste the vitamin suggestion that Nutrahacker provided with their report (They will include a page for ordering a "personalized" vitamin.) Ask AI to evaluate this list and consider if any of those items are beneficial or could be changed or optimized, given additional infomation from your blood test
Prompt: “Here’s a suggested vitamin stack from NutraHacker. Are these helpful or are there better options? What might need to be taken out or what's missing, given all the data you have?"
Note: Make sure to read the NutraHacker report. For Example, Chat GPT originally recommended a form of N-Acetyl-Cystene (NAC) into my mix, despite my report indicatating that I don't do well with methyl-doners like NAC. You may have to say something like: "Doesn't the report say to avoid X or Y?"
Confirm all the ingredients are in the best form for your body to process.
Example Prompts to start building a personalized supplement:
example formulation in ChatGPT Protocol Development: "Based on both blood work and genetics, help me: Prioritize which issues to address first, Identify which supplements can be combined - Create an optimal timing schedule"
What’s a good cycling protocol for NMN, Vitamin D, and glutathione?”
Tips for AI Queries: Be specific about your sensitivities (e.g., “I don’t respond well to B vitamins - can you explain why that might be given this data?” or “I prefer vegan supplements.”)
Step 6: Explore Advanced Options
Consider additional ways to enhance your regimen:
1. Peptides:
Peptides are short chain of amino acids linked together by peptide bonds. They are synthesized all over the body by cells to serve a variety of functions. Bioidentical peptide supplementation has gained popularity for its ability to target specific health concerns for a host of things, including obesity. Yes, Ozempic is a peptide. While many other peps are still not FDA approved, many people have experienced transformational outcomes for health, healing, and muscle recovery with their use.
Personally, I have been impressed by the impact of BPC 157 on my gut, apetite, and overall wellbeing. While many use syringes for direct injection, I only take a micro-dose in the morning under my tongue. After making several other adjustments to my regimen, the additon of peptides feels like a final bit of magic to get my gut back in order.
Popular Options:
BPC-157: Supports gut healing and reduces inflammation.
TB-500
Thymogin Alpha-1: Boosts immune function.
AI Prompts to explore peptides:
“Based on my profile, how would I respond to peptides like BPC-157, TB 500, Thymogen Alpha-1, or others?”
“What’s an optimal cycling protocol to maintain benefits while preventing sensitivity?”
"Given my metabolic profile:
- How should I cycle BPC-157?
- What's the optimal starting dose?
- How do I monitor effectiveness?
- What signs indicate dose adjustment needed?"
2. Vitamin D Drops:
Many people are deficient in Vitamin D. Sublingual drops like this Hi-Po option are a simple and effective way to maintain optimal levels. Aim for 5,000 IU daily, but adjust based on blood test results.
3. Antioxidants:
These powerful antioxidants support detoxification and cellular repair. It’s available in liposomal form for better absorption.
Rough Costing:
Initial Costs:
Blood Tests (Function Health): $500/year
Genetic Testing (23andMe): $99-199 (one-time)
NutraHacker Analysis: Free
AI Tools: Free (ChatGPT) or $20/month (Claude)
Ongoing Monthly Costs:
Custom Vitamin Formula: $~100 / 3 months
Basic Supplements (D3, NMN, etc.): $100-200 / 6 months
Optional Peptides: $150-300/6 months
First Year Total: $1,500-3,000
Maintenance Years: ~$900-1,400 (for the year)
Final Thoughts: A Personalized Approach to Wellness
The world of personalized health optimization is no longer reserved for the ultra-wealthy. However, health optimization and experimentation is still a delicate concept, as the medical field continues to learn more about the mystery of the human body.
Even though this movement is still pretty male-dominant, I believe that, along with other cultural changes afoot, there is room for more transparency for and by women who want to optimize their own health.
For now, I feel encouraged by the process which led me to this new baseline, and the new tools and strategies that can support feeling healthy and happy. Although-- truth be told -- health and happiness are much more than any supplement alone.
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