Hormone Biohacking Offers Lasting Longevity Benefits

By optimizing your hormone levels, you can live healthier for numerous decades

Illustration of an older woman performing a kettlebell squat, a doctor feeling a patient's thyroid, and an older man doing dumbbell bicep curls on an exercise bench.

Table of Contents


Men and Women Can Biohack Testosterone Levels for Longevity

While most people think of testosterone as a male hormone, the reality is that both men and women benefit from maintaining balanced levels. First, test your baseline. Next, follow these biohacks to improve your performance, health, and even your lifespan.

Focused fit young man in a deep squat holding a heavy barbell over his head.

Healthy Testosterone Levels for Longevity

Testosterone is an important hormone that plays a significant role in the overall health and longevity of both men and women. Although commonly associated with male sexual health, testosterone has far-reaching effects on many other areas, including muscle mass, bone density, cognition, mood, energy, and heart health.1 Unfortunately, testosterone levels naturally decline as we age, which can negatively impact our health.2

Both too little and too much testosterone have been linked to shorter lifespans. Testosterone promotes longevity by improving multiple aspects of heart health. Having optimal testosterone levels reduces the risk of heart disease by lowering cholesterol levels, improving insulin sensitivity, and reducing inflammation.1 Testosterone also helps maintain healthy blood vessels and prevent plaque from forming in them.3 Moreover, it helps preserve muscle mass, bone density, and fitness levels, all of which are linked to increased lifespan.4,5

Test Your Testosterone Hormone Levels, Then Biohack

Having optimal levels of testosterone is a good thing, however; having too much is a problem. High testosterone levels like those achieved by using large amounts of anabolic steroids, increase the risk of high blood pressure, heart disease, and early death.6

Testosterone Replacement Therapy (TRT) has emerged as a potential solution to address the natural decline of testosterone levels with age and promote longevity and overall well-being. The therapy involves administering testosterone via injections, pellets, patches, or gels to restore healthy levels in deficient men. One study demonstrated that older men with age-related low testosterone levels who received TRT lived longer and generally had better health outcomes.7

Lifestyle Choices Balance Testosterone for Longevity

Hormone replacement therapy is not your only option for supporting your r testosterone levels. Other evidence-based ways to maintain healthy testosterone levels as you age include:

  • Strength training8
  • Eating enough healthy fats9
  • Getting enough high-quality sleep10
  • Making sure you’re getting enough vitamin D, magnesium, and zinc11,12,13
  • Minimizing alcohol intake14 

Biohacking your testosterone levels is critical for optimizing heart health, brain function, strength, muscle mass, and longevity. It’s important to test your levels and discuss the risks and benefits of any type of therapy with your doctor.

“The major effect of testosterone on the brain (of both males and females) is to make effort feel good.”

Dr. Andrew Huberman

Neuroscientist & Professor

Banner with illustrated male and female figures showing muscles, skeletons, and reproductive systems.

Natural Testosterone Support Formulas

Integrative Therapeutics

Bottle of Integrative Therapeutics Testosterone Formula supplement capsules.

Testosterone Formula™ supports healthy testosterone levels in men, especially as they age or face lifestyle-related factors affecting testosterone production. It includes vital nutrients and botanical extracts like ginseng and tribulus for this purpose. Testosterone Formula™ offers comprehensive support for men seeking to maintain healthy testosterone levels and overall well-being.


Bag and container of Roman testosterone support supplements.

Ashwagandha Testosterone Support Supplements aim to assist natural body functions. Testosterone, a sex hormone, regulates sex drive, bone and muscle mass, red blood cell and sperm production. These hormone-free supplements are not for men with diagnosed low testosterone. If hormone deficiency is suspected, consult a healthcare professional in person.

Life Extension

Bottle of Life Extension Testosterone Elite supplement capsules.

Testosterone Elite† provides a unique blend of pomegranate and cacao extracts combined with luteolin, promoting healthy testosterone levels and supporting muscle development and sexual well-being in men. This proprietary formula aims to counteract age-related declines in testosterone production, helping men maintain vitality and overall health.

Online TRT Telemedicine Clinics


BodyLogicMD logo with three blue intertwined circles.

BodyLogicMD-affiliated physicians are renowned experts in natural bioidentical hormone replacement therapy, offering integrated fitness and nutrition programs to patients since 2003. With a track record of highly satisfied patients, you can trust that you’ll receive exceptional care when you visit a BodyLogicMD-affiliated physician. Your health and well-being are in capable hands.


LifeMD logo with blue and teal text and plus sign.

LifeMD revolutionizes healthcare in the USA with streamlined prescription treatment, same-day online doctor visits, affordable lab tests, and the Unlimited Membership for on-demand care and savings. Their expert-reviewed content and innovative approach make healthcare accessible and intuitive, ensuring you get the quality care you deserve.


Plume: Your Virtual Home for Gender-Affirming Care. Plume understands the unique needs of transgender, nonbinary, and gender non-conforming individuals. Their services include hormone therapy and prescriptions for estrogen or testosterone. You can trust your Care Team to create a personalized care plan that respects your identity and prioritizes your well-being.

1. Daniel M Kelly, T Hugh Jones, Testosterone: a metabolic hormone in health and disease. Journal of Endocrinology, 2013;217(3):R25–45, doi: 10.1530/joe-12-0455, PMID: 23378050: https://pubmed.ncbi.nlm.nih.gov/23378050/

2. B. R. Zirkin, J. L., Tenover. Aging and Declining Testosterone: Past, Present, and Hopes for the Future, Journal of Andrology, 2012;33(6):1111–8, doi: 10.2164/jandrol.112.017160, PMID: 22879528; PMCID: PMC4077344: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4077344/

3. Marcelo Rodrigues dos Santos, Shalender Bhasin, Benefits and Risks of Testosterone Treatment in Men with Age-Related Decline in Testosterone, Annual Review of Medicine, 2021;72(1):75–91, doi: 10.1146/annurev-med-050219-034711, PMID: 33217248: https://pubmed.ncbi.nlm.nih.gov/33217248/

4. Preethi Srikanthan, Arun S. Karlamangla, Muscle Mass Index As a Predictor of Longevity in Older Adults, The American Journal of Medicine, 2014;127(6):547–53, doi: 10.1016/j.amjmed.2014.02.007, PMID: 24561114; PMCID: PMC4035379: https://pubmed.ncbi.nlm.nih.gov/24561114/

5. Stephanie R. Dayer, et al., Does Superior Bone Health Promote a Longer Lifespan?, Geriatric Orthopaedic Surgery & Rehabilitation, 2021;12:215145932110362, doi: 10.1177/21514593211036231, PMID: 34395047; PMCID: PMC8358490: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8358490/

6. Miia Parssinen, Timo Seppala, Steroid Use and Long-Term Health Risks in Former Athletes, Sports Medicine, 2002;32(2):83–94, doi: 10.2165/00007256-200232020-00001, PMID: 11817994: https://pubmed.ncbi.nlm.nih.gov/11817994/

7. F. Comhaire, Hormone replacement therapy and longevity, Andrologia, 2015;48(1):65–8, doi: 10.1111/and.12419, PMID: 25892327: https://pubmed.ncbi.nlm.nih.gov/25892327/

8. David R. Hooper, et al., Endocrinological Roles for Testosterone in Resistance Exercise Responses and Adaptations, Sports Medicine, 2017;47(9):1709–20, doi: 10.1007/s40279-017-0698-y, PMID: 28224307: https://pubmed.ncbi.nlm.nih.gov/28224307/

9. Joseph Whittaker, Kexin Wu, Low-fat diets and testosterone in men: Systematic review and meta-analysis of intervention studies, The Journal of Steroid Biochemistry and Molecular Biology, 2021;210:105878, doi: 10.1016/j.jsbmb.2021.105878, PMID: 33741447: https://pubmed.ncbi.nlm.nih.gov/33741447/

10. Tung Wai Auyeung, et al., Sleep Duration and Disturbances Were Associated With Testosterone Level, Muscle Mass, and Muscle Strength—A Cross-Sectional Study in 1274 Older Men, Journal of the American Medical Directors Association, 2015;16(7):630.e1-630.e6, doi: 10.1016/j.jamda.2015.04.006, PMID: 25959075: https://pubmed.ncbi.nlm.nih.gov/25959075/

11. Arcangelo Barbonetti, et al., Association between 25(OH)-vitamin D and testosterone levels: Evidence from men with chronic spinal cord injury, The Journal of Spinal Cord Medicine, 2015;39(3):246–52, doi: 10.1179/2045772315y.0000000050, PMID: 26312544; PMCID: PMC5073757: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5073757/

12. Heitor O. Santos, Filipe J. Teixeira, Use of medicinal doses of zinc as a safe and efficient coadjutant in the treatment of male hypogonadism, The Aging Male, 2019;23(5):669–78, doi: 10.1080/13685538.2019.1573220, PMID: 30767598: https://pubmed.ncbi.nlm.nih.gov/30767598/

13. Vedat Cinar, et al., Effects of Magnesium Supplementation on Testosterone Levels of Athletes and Sedentary Subjects at Rest and after Exhaustion, Biological Trace Element Research, 2010;140(1):18–23, doi: 10.1007/s12011-010-8676-3, PMID: 20352370: https://pubmed.ncbi.nlm.nih.gov/20352370/

14. Antonino Bianco, et al., Alcohol consumption and hormonal alterations related to muscle hypertrophy: a review, Nutrition & Metabolism, 2014;11(1), doi: 10.1186/1743-7075-11-26, PMID: 24932207; PMCID: PMC4056249: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4056249/.


By Optimizing DHEA Hormone Levels, Biohackers Improve Their Longevity

DHEA, which is short for dehydroepiandrosterone, has been shown to be a key hormone for healthy aging. Combined with biohacks like exercise and stress management, healthy DHEA levels can help you avoid disease and live longer.

Woman squeezing a red stress ball with one hand.

Thyroid Hormone DHEA Impacts Longevity

Dehydroepiandrosterone (DHEA) is a hormone produced by the adrenal glands that serves as a building block for the major sex hormones in the body, including estrogen and testosterone. Beyond its role as a hormone precursor, DHEA also has anti-inflammatory effects and helps with brain health and immune function.1 Emerging research suggests that it may play a key role in aging and longevity. Like many other hormones, DHEA levels tend to fall as we age, with an average loss of 60% between the ages of 40 and 80.2 Low DHEA levels can increase the risk of type 2 diabetes, heart disease, stroke, colon cancer, and death. It’s therefore very important to maintain healthy levels as we age.3,4,5,6,7

New Research Supports Biohacking DHEA Hormones

A number of trials have studied the effects of DHEA supplementation on older adults. These trials have found that DHEA increases bone density and insulin sensitivity, helps with fat loss, and improves heart health, sexual function, mood, and well-being.8,9,10,11,12,13,14,15 DHEA applied as a cream also improves skin health and reduces signs of aging.16

Maintain Healthy DHEA Levels as You Age

Some evidence-based ways to maintain healthy DHEA levels as you age include:

  • Moderate to vigorous exercise17 
  • Managing stress18
  • Relora (a supplement that is a combination of two herbs)19
  • Ashwagandha20

You can also supplement with DHEA, one of the few hormones available over-the-counter. In any event, it’s important that you speak with your doctor before you begin supplementing. People with cancers involving sex hormones like prostate cancer and certain breast cancers should avoid taking DHEA.21

“By optimizing levels of DHEA, you can help support hormonal health.”

Mike Mutzel

Health Educator

Banner with alternating bundles of ashwaghanda root and clusters of red berries.

DHEA Capsules


Box of Ovaterra Fertinatal DHEA for Women supplement capsules.

Fertinatal® is a patented DHEA supplement for ovarian health. These 25 mg capsules, with just 5 clean ingredients, support women’s reproductive well-being. Developed in partnership with New York City’s Center for Human Reproduction (CHR), a leader in DHEA and female reproductive health research.


Bottle of LifeForce DHEA supplement capsules.

Lifeforce DHEA eases stress and enhances well-being by supporting the production of essential hormones like testosterone and estrogen. This unique formula promotes sexual function, metabolism, heart health, and immune function. It maintains optimal hormone levels for peak performance.

Pure Encapsulations

Bottle of Pure Encapsulations DHEA 25-milligram supplement capsules.

DHEA is a primary adrenal steroid hormone. It’s converted into androgens and estrogens in cells throughout the body, influencing functions like metabolism, reproduction, and energy. DHEA levels peak at around age 25 and decline with time. Supplementing DHEA can enhance emotional well-being and immune function.

DHEA Cream

BIOLabs Pro

Container of BioLabs Pro natural DHEA 20 cream.

BIOLabs PRO Natural DHEA 20 Cream offers a bioidentical DHEA cream with 20MG of DHEA per pump. It’s a natural product that contains no harmful preservatives, features an easy-to-use pump, and provides a two-month supply or more.

Life Extension

Container of Life Extension Twist 25 DHEA Cream.

Twist 25 DHEA cream contains pharmaceutical-grade bioidentical DHEA, a hormone produced by both men and women. Each pump delivers about 25 mg of DHEA. Research suggests maintaining optimal DHEA levels offers various health benefits.

Relora Capsules

Pure Encapsulations

Bottle of Pure Encapsulations Relora supplement capsules.

Relora® blends Magnolia officinalis and Phellodendron amurense for proven mood enhancement and stress moderation. It encourages positive mood, healthy eating, and relaxation by interacting with neural receptors. Clinical trials support its emotional well-being benefits, reduction in stress-related cravings, and mood support. Recent research indicates it helps maintain healthy cortisol and DHEA levels for balanced body fat distribution.


Thorne’s Craving and Stress Support offers a holistic solution for chronic stress. It balances cortisol levels, aids mood, sleep, and eating habits. Particularly helpful for occasional anxiety and stress-induced eating, making weight management challenging. Supports adrenal function, mood, weight management, reduces cravings, promotes sleep, and balances cortisol and DHEA. Contains active B vitamins, Relora® extracts, and Traditional Chinese Medicine botanicals.

Ashwagandha Capsules

Herb Pharm

Dropper bottle of Herb Pharm ashwagandha herbal supplement.

Herb Pharm prepares its Ashwagandha glycerite from the roots of Certified Organic Withania somnifera plants. These roots are carefully harvested at their peak of readiness and undergo a shade-drying process to retain their full color and aroma. Subsequently, they are meticulously extracted. This herb holds a revered place in Ayurvedic traditions.

Moon Juice

Glass jar of Moon Juice SuperYou supplements for stress management.

Moon Juice presents a clinical-strength blend of four potent adaptogens, rooted in Ayurveda and Chinese medicine, promoting energy, focus, and cortisol regulation. Daily use yields transformative results, with subscribers receiving eco-friendly pouches for refills.

Sun Potion

Container of Sun Potion wildcrafted ashwagandha supplement powder.

Ashwagandha, often referred to as “Indian Ginseng,” is a prized herb in Ayurvedic Medicine. With a rich history of therapeutic use, it boasts a wide array of healing properties. These include enhancing the immune system, inspiring vitality, boosting Super Oxide Dismutase levels, harmonizing mind-body-spirit, and mitigating stress’s effects. Ashwagandha is a versatile herb renowned for promoting well-being.


Container of Beam Focus Nootropic Capsules for calm, focused energy.

Revolutionary and time-tested compounds packed into capsules for a jitter-free energy boost. Jumpstart your day and tackle tasks without coffee jitters. Focus Capsules combine potent nootropics, antioxidants, and herbs for enhanced focus, mood, and alertness. Elevate your morning coffee, power through workouts, or stay sharp during meetings with their proprietary blend.

1. Wiebke Arlt, Dehydroepiandrosterone and ageing, Best Practice & Research Clinical Endocrinology & Metabolism, 2004;18(3):363–80, doi: 10.1016/j.beem.2004.02.006, PMID: 15261843: https://pubmed.ncbi.nlm.nih.gov/15261843/

2. A Bélanger, et al., Changes in serum concentrations of conjugated and unconjugated steroids in 40- to 80-year-old men, The Journal of Clinical Endocrinology & Metabolism, 1994;79(4):1086–90, doi: 10.1210/jcem.79.4.7962278, PMID: 7962278: https://pubmed.ncbi.nlm.nih.gov/7962278/

3. Krzysztof Rutkowski, et al., Dehydroepiandrosterone (DHEA): Hypes and Hopes, Drugs, 2014;74(11):1195–207, doi: 10.1007/s40265-014-0259-8, PMID: 25022952: https://pubmed.ncbi.nlm.nih.gov/25022952/

4. Adela Brahimaj, et al., Serum dehydroepiandrosterone levels are associated with lower risk of type 2 diabetes: the Rotterdam Study, Diabetologia, 2016;60(1):98–106, doi: 10.1007/s00125-016-4136-8, PMID: 27771738; PMCID: PMC6518366: https://pubmed.ncbi.nlm.nih.gov/27771738/

5. Claes Ohlsson, et al., Low Serum Levels of Dehydroepiandrosterone Sulfate Predict All-Cause and Cardiovascular Mortality in Elderly Swedish Men, The Journal of Clinical Endocrinology & Metabolism, 2010;95(9):4406–14, doi: 10.1210/jc.2010-0760, PMID: 20610590: https://pubmed.ncbi.nlm.nih.gov/20610590/

6. Monik C. Jiménez, et al., Low Dehydroepiandrosterone Sulfate is Associated With Increased Risk of Ischemic Stroke Among Women, Stroke, 2013;44(7):1784–9, doi: 10.1161/strokeaha.111.000485, PMID: 23704104; PMCID: PMC3811081: https://pubmed.ncbi.nlm.nih.gov/23704104/

7. A J Alberg, et al., Serum dehydroepiandrosterone and dehydroepiandrosterone sulfate and the subsequent risk of developing colon cancer, Cancer Epidemiology, Biomarkers & Prevention, 2000;9(5):517-21, PMID: 10815698: https://pubmed.ncbi.nlm.nih.gov/10815698

8. Catherine M. Jankowski, et al., Effects of Dehydroepiandrosterone Replacement Therapy on Bone Mineral Density in Older Adults: A Randomized, Controlled Trial, The Journal of Clinical Endocrinology & Metabolism, 2006;91(8):2986–93, doi: 10.1210/jc.2005-2484, PMID: 16735495: https://pubmed.ncbi.nlm.nih.gov/16735495/

9. Giovanni Corona, et al., Dehydroepiandrosterone Supplementation in Elderly Men: A Meta-Analysis Study of Placebo-Controlled Trials, The Journal of Clinical Endocrinology & Metabolism, 2013;98(9):3615–26, doi: 10.1210/jc.2013-1358, PMID: 23824417: https://pubmed.ncbi.nlm.nih.gov/23824417/

10. Hiroaki Kawano, et al., Dehydroepiandrosterone Supplementation Improves Endothelial Function and Insulin Sensitivity in Men, The Journal of Clinical Endocrinology & Metabolism, 2003;88(7):3190–5, doi: 10.1210/jc.2002-021603, PMID: 12843164: https://pubmed.ncbi.nlm.nih.gov/12843164/

11. Dennis T. Villareal, John O.Holloszy, Wendy M. Kohrt, Effects of DHEA replacement on bone mineral density and body composition in elderly women and men, Clinical Endocrinology, 2000;53(5):561–8, doi: 10.1046/j.1365-2265.2000.01131.x, PMID: 11106916: https://pubmed.ncbi.nlm.nih.gov/11106916/

12. A J Morales, et al., Effects of replacement dose of dehydroepiandrosterone in men and women of advancing age, The Journal of Clinical Endocrinology & Metabolism, 1994;78(6):1360–7, doi: 10.1210/jcem.78.6.7515387, PMID: 7515387: https://pubmed.ncbi.nlm.nih.gov/7515387/

13. Mary Panjari, Susan R. Davis, Vaginal DHEA to treat menopause related atrophy: A review of the evidence, Maturitas, 2011;70(1):22–5, doi: 10.1016/j.maturitas.2011.06.005, PMID: 21733647: https://pubmed.ncbi.nlm.nih.gov/21733647/.

14. Mary Panjari, Susan R. Davis, DHEA therapy for women: effect on sexual function and wellbeing, Human Reproduction Update, 2007;13(3):239–48, doi: 10.1093/humupd/dml055, PMID: 17208951: https://pubmed.ncbi.nlm.nih.gov/17208951/

15. Clayton Peixoto, et al., The Effects of Dehydroepiandrosterone (DHEA) in the Treatment of Depression and Depressive Symptoms in Other Psychiatric and Medical Illnesses: A Systematic Review, Current Drug Targets, 2014;15(9):901–14, doi: 10.2174/1389450115666140717111116, PMID: 25039497: https://pubmed.ncbi.nlm.nih.gov/25039497/

16. Stéphanie Nouveau, et al., Effects of topical DHEA on aging skin: A pilot study, Maturitas, 2008;59(2):174–81, doi: 10.1016/j.maturitas.2007.12.004, PMID: 18242894: https://pubmed.ncbi.nlm.nih.gov/18242894/

17. Jennifer L. J. Heaney, Douglas Carroll, Anna C. Phillips, DHEA, DHEA-S and cortisol responses to acute exercise in older adults in relation to exercise training status and sex, AGE, 2011;35(2):395–405, doi: 10.1007/s11357-011-9345-y, PMID: 22105939; PMCID: PMC3592957: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3592957/

18. Anna-Karin Lennartsson, et al., Perceived Stress at Work Is Associated with Lower Levels of DHEA-S, PLoS ONE, 2013;8(8):e72460, doi: 10.1371/journal.pone.0072460, PMID: 24015247; PMCID: PMC3756071: https://pubmed.ncbi.nlm.nih.gov/24015247/

19. Robert Garrison, Walter G Chambliss, Effect of a proprietary Magnolia and Phellodendron extract on weight management: a pilot, double-blind, placebo-controlled clinical trial, Alternative Therapies in Health and Medicine, 2006;12(1):50-4, PMID: 16454147: https://pubmed.ncbi.nlm.nih.gov/16454147/

20. Adrian L. Lopresti, Peter D. Drummond, Stephen J. Smith, A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males, American Journal of Men’s Health, 2019;13(2):155798831983598, doi: 10.1177/1557988319835985, PMID: 30854916; PMCID: PMC6438434: https://pubmed.ncbi.nlm.nih.gov/30854916/

21. Shelley S. Tworoger, et al., The Association of Plasma DHEA and DHEA Sulfate with Breast Cancer Risk in Predominantly Premenopausal Women, Cancer Epidemiology, Biomarkers & Prevention, 2006;15(5):967–71, doi: 10.1158/1055-9965.epi-05-0976, PMID: 16702378: https://pubmed.ncbi.nlm.nih.gov/16702378/.


Estrogen Hormones Biohack Health and Longevity For Everyone

Do women live longer because they have more estrogen? This is one of the ideas that underscores the importance of this hormone for biohacking longevity. Create hormonal balance and improve your health with proven effective methods.

Woman with closed eyes in seated meditation on a dock.

Estrogen Hormones Vital for Longevity for All

Estrogen is composed of three female sex hormones: estrone, estradiol, and estriol. Estradiol is the most potent estrogen and plays a key role in reproduction, fertility, and bone, heart, joint, brain, and skin health.1 It also plays an important role in longevity. In fact, one of the leading hypotheses as to why women live longer than men is that they have higher levels of estrogen. Indeed, estrogens may activate certain longevity genes that work to reduce inflammation and oxidative stress.2 Male mice given a weak form of estrogen saw up to a 20% increase in their lifespan.3 Moreover, female centenarians (100 years or older) are more likely to have higher levels of estrogen.4 

Hormone Levels Change Throughout Life

Estrogen levels peak in a woman’s 20s and decrease by 50% by age 50, dropping sharply with menopause.5 This drop in estrogen can cause many unpleasant symptoms including poor sleep, depressed mood, fatigue, and joint pain.6

In men, estrogen levels decline at a much slower pace as they age, and the ratio of estrogen to testosterone levels increases.7 This decline in estrogen is mainly due to the decline in testosterone levels as most of the estrogen in men is converted from testosterone.7 Symptoms of estrogen imbalances in men include erectile dysfunction, increased breast tissue (gynecomastia), and fatigue.8

Unfortunately, it’s much harder for women to maintain healthy estrogen levels as they age than it is for men to maintain healthy testosterone levels. This is due to the fact that during menopause the ovaries–the main source of estrogen in women–stop producing estrogen.5 Thankfully, there are certain biohacks that can help.

Biohack Your Estrogen With These Lifestyle Choices

The following biohacks may help women maintain healthy estrogen levels and/or control symptoms of low estrogen as they age:

  • Moderate exercise9
  • Mindfulness meditation10
  • Eating healthy and reducing sugar intake11 
  • Red clover12 
  • DHEA13
  • Taking vitamin D or getting optimal amounts of sunlight on bare skin14

If natural therapies fail you, Estrogen Replacement Therapy (ERT) is another solution for estrogen loss. It involves administering estrogen via injections, creams, patches, vaginal inserts, and pills. ERT has been shown to reduce symptoms of menopause, improve bone health, and reduce the risk of heart disease and death when provided soon after menopause.15 However, studies have demonstrated a slight increase in breast cancer risk with long-term ERT use.16

Estrogen Impacts Longevity in Men, Too!

Men can typically improve their estrogen levels by increasing their testosterone levels. Some evidence-based ways to maintain healthy estrogen levels in men as they age include:

  • Losing excess weight (fat increases conversion of testosterone into estrogens)17
  • Getting high-quality sleep18
  • Strength training19 

Both men and women can benefit from optimally maintaining their estrogen levels as they age. It’s important to test your levels and discuss the risks and benefits with your doctor before starting anything like Estrogen Replacement Therapy.

“When your hormones are in balance, neither too high nor too low, you look and feel your best.”

Dr. Sara Gottfried


Row of illustrated suns, some with a few clouds in front.

Red Clover Capsules

Carlyle Nutritionals

Bottle of Carlyle Red Clover Blossom 1200 milligram supplement capsules.

Carlyle’s Red Clover capsules offer the benefits of this North American herb known for its phytochemical-rich leaves, flowers, and seeds. With 1,200 mg equivalence per serving, these gluten-free, non-GMO capsules provide the essence of this traditional herb without artificial additives. Their dedication to sourcing quality ingredients reflects their commitment to your well-being.

Herb Pharm

Dropper bottle of Herb Pharm red clover herbal supplement.

Herb Pharm sources their herbs from various places around the world. While they grow over 75 herbs on their own Certified Organic farms in southern Oregon, they also collaborate with a network of trusted wildcrafters, growers, and brokers to obtain high-quality, ethically harvested herbs native to their respective habitats.

Vitamin D Supplements

Integrative Therapeutics

Bottle of Integrative Therapeutics Vitamin D3 chewable tablets in chocolate flavor.

Integrative offers high-potency Vitamin D3, providing a convenient way to boost cholecalciferol intake at 125 mcg (5000 IU). This supports a robust immune system and promotes healthy bones. Extensive research underscores the role of increased cholecalciferol in enhancing calcium absorption, contributing significantly to overall bone health.

Terra Origin

Bottle of Terra Origin Vitamin ADK High Potency supplements with two loose liquid capsules in front.

Terra Origin’s A-D-K Essential Vitamins, crafted with premium nutraceuticals, is a vegan, non-GMO daily supplement designed to fortify and maintain immune, heart, and bone health. This potent blend of Vitamins A, D, and K, encapsulated in MCT Oil, promotes cell production, aids in calcium absorption for bone density, and provides cardiovascular support.

Online ERT Telemedicine Clinics


Plume support groups offer a unique opportunity to connect, grow, and explore your path by witnessing others’ journeys. Guided by trans or nonbinary Plume-trained facilitators, these Zoom sessions provide a safe space for discussions. Groups are tailored to shared experiences, like taking estrogen or testosterone or being Black and trans/nonbinary. Over six weeks, participants build a supportive community, sharing experiences and aspirations.


BodyLogicMD logo with three white intertwined circles.

BodyLogicMD affiliated physicians stand at the forefront of natural bioidentical hormone replacement therapy, integrated fitness, and nutrition programs. Since 2003, they have been delivering these comprehensive services to their patients, earning consistently high levels of satisfaction. When you choose to visit a BodyLogicMD affiliated physician, you can have confidence that you’ll receive the exceptional care you deserve.


Evernow delivers real solutions for menopause symptoms. Here’s how it works: Create your health profile based on your symptoms. Receive your personalized treatment plan and FDA-approved medication, delivered monthly. Their menopause specialists are there for your questions. They offer evidence-based treatments for effective relief. Trust Evernow for real results.


The Alloy approach is grounded in science, not fleeting trends. Their clinical solutions are meticulously crafted for women in their age group, addressing their specific concerns. From hormone replacement for safe menopause relief to a sex-enhancing cream for enhanced pleasure and a wrinkle-reversing moisturizer, Alloy’s products are all firmly supported by scientific research, guaranteeing both safety and genuine effectiveness.

Mindfulness Apps

Aura Health

Aura app icon with black text below a glowing circle with rainbow colors on a pastel rainbow background.

Aura transforms mental wellness with personalized content. It offers a vast library of mindfulness resources for better well-being and sleep quality. Recognized in publications like The New York Times and Forbes, Aura’s 5-million strong user community enjoys its diverse expertise. Unlike generic self-care apps, Aura crafts a magical, tailored experience for each user, avoiding one-size-fits-all approaches.


Stardust app icon with rainbow shapes of the moon in different phases on a navy background.

Stardust, a free hormone health app, combines science, ancient wisdom, and AI to help users understand and sync with their menstrual cycle. It offers personalized insights, period predictions, mood tracking, and more. Founded and led by women, it ensures data privacy while fostering a deeper connection with one’s body.

Moody Month

Moody Month app icon with a white circle mostly made up of dots and one line on a mint green background.

Moody Month tailors daily wellness for women based on their menstrual cycles. Receive daily body forecasts and practical advice on mood, food, and fitness to optimize well-being. Expert insights from health specialists help you understand hormonal influences. Log your energy, mood, and stress levels, identify patterns, and access tailored content for fitness, mindfulness, and nutrition.


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Headspace delivers everyday mindfulness and meditation through expert-led guided sessions, courses, and exercises. Suitable for all experience levels, it offers personalized recommendations tailored to your preferences. Whether you prefer short or long sessions, meditating with friends, or soothing content for improved sleep and focus, Headspace paves your way to daily mindfulness.

1. Seema Patel, et al., Estrogen: The necessary evil for human health, and ways to tame it, Biomedicine & Pharmacotherapy, 2018;102:403–11, doi: 10.1016/j.biopha.2018.03.078, PMID: 29573619: https://pubmed.ncbi.nlm.nih.gov/29573619/

2. Jose Viña, et al., Why Females Live Longer Than Males: Control of Longevity by Sex Hormones, Science of Aging Knowledge Environment, 2005;2005(23):pe17, doi: 10.1126/sageke.2005.23.pe17, PMID: 15944465: https://pubmed.ncbi.nlm.nih.gov/15944465/

3. David E. Harrison, et al., 17‐a‐estradiol late in life extends lifespan in aging UM‐HET3 male mice; nicotinamide riboside and three other drugs do not affect lifespan in either sex, Aging Cell, 2021;20(5):e13328, doi: 10.1111/acel.13328, PMID: 33788371; PMCID: PMC8135004: https://pubmed.ncbi.nlm.nih.gov/33788371/

4. Shihui Fu, et al., Centenarian longevity had inverse relationships with nutritional status and abdominal obesity and positive relationships with sex hormones and bone turnover in the oldest females, Journal of Translational Medicine, 2021;19(1):436, doi: 10.1186/s12967-021-03115-7, PMID: 34663361; PMCID: PMC8522151: https://pubmed.ncbi.nlm.nih.gov/34663361/

5. Edwin D. Lephart, A review of the role of estrogen in dermal aging and facial attractiveness in women, Journal of Cosmetic Dermatology, 2018;17(3):282–8, doi: 10.1111/jocd.12508, PMID: 29436770: https://pubmed.ncbi.nlm.nih.gov/29436770/

6. Nanette Santoro, C. Neill Epperson, Sarah B. Mathews, Menopausal Symptoms and Their Management, Endocrinology and Metabolism Clinics of North America, 2015;44(3):497–515, doi: 10.1016/j.ecl.2015.05.001, PMID: 26316239; PMCID: PMC4890704: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4890704/

7. Orwoll Eric, et al., Testosterone and Estradiol among Older Men, The Journal of Clinical Endocrinology & Metabolism, 2006;91(4):1336–44, doi: 10.1210/jc.2005-1830, PMID: 16368750: https://pubmed.ncbi.nlm.nih.gov/16368750/

8. Tong Chen, et al., Different levels of estradiol are correlated with sexual dysfunction in adult men, Scientific Report, 2020;10(1):12660, doi: 10.1038/s41598-020-69712-6, PMID: 32728148; PMCID: PMC7391660: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7391660/

9. Carolina Kimie Moriyama, et al., A randomized, placebo-controlled trial of the effects of physical exercises and estrogen therapy on health-related quality of life in postmenopausal women, Menopause, 2008;15(4):613–8, doi: 10.1097/gme.0b013e3181605494, PMID: 18551087: https://pubmed.ncbi.nlm.nih.gov/18551087/

10. Jennifer L. Gordon, et al., Endocrine and psychosocial moderators of mindfulness-based stress reduction for the prevention of perimenopausal depressive symptoms: A randomized controlled trial, Psychoneuroendocrinology, 2021;130:105277, doi: 10.1016/j.psyneuen.2021.105277, PMID: 34058560: https://pubmed.ncbi.nlm.nih.gov/34058560/.

11. Soleymani Mahshid, et al., Dietary patterns and their association with menopausal symptoms: a cross-sectional study, Menopause, 2019;26(4):365–72, doi: 10.1097/gme.0000000000001245, PMID: 30363011: https://pubmed.ncbi.nlm.nih.gov/30363011/

12. Masumeh Ghazanfarpour, et al., Effects of red clover on hot flash and circulating hormone concentrations in menopausal women: a systematic review and meta-analysis, Avicenna Journal of Phytomedicine, 2015;5(6):498–511, PMID: 26693407; PMCID: PMC4678495: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4678495/.

13. Kristy K. Michael Miller, et al., DHEA metabolites activate estrogen receptors alpha and beta, Steroids, 2013;78(1):15–25, doi: 10.1016/j.steroids.2012.10.002, PMID: 23123738; PMCID: PMC3529809: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529809/

14. Keiko Kinuta, et al., Vitamin D Is an Important Factor in Estrogen Biosynthesis of Both Female and Male Gonads, Endocrinology, 2000;141(4):1317–24, doi: 10.1210/endo.141.4.7403, PMID: 10746634: https://pubmed.ncbi.nlm.nih.gov/10746634/

15. Roger A. Lobo, Hormone-replacement therapy: current thinking, Nature Reviews Endocrinology, 2016;13(4):220–31, doi: 10.1038/nrendo.2016.164, PMID: 27716751: https://pubmed.ncbi.nlm.nih.gov/27716751/

16. Yana Vinogradova, Carol Coupland, Julia Hippisley-Cox, Use of hormone replacement therapy and risk of breast cancer: nested case-control studies using the QResearch and CPRD databases, BMJ 2020:m3873, doi: 10.1136/bmj.m3873, PMID: 33115755; PMCID: PMC7592147: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7592147/

17. C. Lord, Z. Sekerovic, J. Carrier, Sleep regulation and sex hormones exposure in men and women across adulthood, Pathologie Biologie, 2014;62(5):302–10, doi: 10.1016/j.patbio.2014.07.005, PMID: 25218407: https://pubmed.ncbi.nlm.nih.gov/25218407/

18. Paul G. Cohen, Obesity in men: The hypogonadal–estrogen receptor relationship and its effect on glucose homeostasis, Medical Hypotheses, 2008;70(2):358–60, doi: 10.1016/j.mehy.2007.05.020, PMID: 17825496: https://pubmed.ncbi.nlm.nih.gov/17825496/

19. Ruba Riachy, Kevin McKinney, Demidmaa R. Tuvdendorj, Various Factors May Modulate the Effect of Exercise on Testosterone Levels in Men, Journal of Functional Morphology and Kinesiology, 2020;5(4):81, doi: 10.3390/jfmk5040081, PMID: 33467296; PMCID: PMC7739287: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7739287/.

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Biohacking Longevity Pioneers

Longevity Experts

Broaden your understanding of longevity science by tracking the latest findings from these accomplished specialists.

Dr. Mindy Pelz

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Dr. Mindy Pelz is well-known for her expertise in fasting, nutrition, and women’s health. As one of the pioneers of the fasting movement, she claims that fasting isn’t just for weight loss, but can also be used to biohack our bodies. She teaches that, when done right, fasting can boost metabolism, balance hormones, decrease inflammation, and prevent chronic illness.

Her company, Dr. Mindy Pelz Co., provides coaching, health programs, and online courses for individuals looking to improve their health through fasting. Aside from being a best selling author and keynote speaker, she shares her thoughts and expertise in her “The Resetter” podcast as well as via Instagram, and YouTube.

Dr. Pelz has been featured in numerous media outlets, including EXTRA TV, The Doctors, DailyMail TV, Well+Good, Real Simple, Healthline, and ABC 33/40. Her clients include high-profile actors, athletes, and CEOs who seek her guidance for achieving their health and wellness goals.  

Dr. Amy Killen

Black and white photo of biohacker Dr. Amy Killen on a blue background.

Dr. Amy Killen is an author, entrepreneur, and physician specializing in anti-aging and regenerative medicine. She has experience in hormone therapy, sexual wellness, stem cell therapy, and integrative medicine. With respect to biohacking, she strongly supports that optimizing sexual health can promote wellness and longevity.

Her experience as an emergency doctor allowed her to see first-hand the effects of chronic illness, which led to her to explore regenerative medicine. Her current practice is focused on traditional medicine mixed with regenerative therapy, hormone therapy, and prevention-focused techniques. She is the founder and CEO of the Human Optimization Project, a company offering education and supplements for longevity and wellness.  

Dr. Killen also helped develop the Full Body Stem Cell Makeover, a revolutionary procedure for body rejuvenation. She is an in demand speaker in the holistic health world and has shared her expertise in various podcasts as well as on social media through YouTube and Twitter.

Biohacking Longevity FAQs

Biohacking Longevity with Hormones

Unveiling the power of hormones for a balanced and enduring life.

  • How does optimizing testosterone levels contribute to biohacking longevity?

    Optimizing testosterone levels can have a significant impact on longevity. Testosterone plays a crucial role in maintaining muscle mass, bone density, cognitive function, and overall vitality. By addressing hormonal imbalances and ensuring optimal testosterone levels, individuals can support longevity, enhance physical performance, and maintain a healthy hormonal profile.

  • What are a biohacker’s view on biohacking longevity through testosterone optimization?

    Biohackers see the importance of testosterone optimization for longevity. He emphasizes the need to address hormonal imbalances through lifestyle modifications, stress reduction, exercise, and potentially targeted supplementation when necessary. Optimizing testosterone levels can positively influence overall well-being and longevity.

  • How does DHEA supplementation contribute to biohacking longevity?

    DHEA (Dehydroepiandrosterone) is a precursor hormone that plays a role in the production of other hormones, including testosterone and estrogen. Supplementing with DHEA may support hormone balance, improve energy levels, and promote overall well-being. By addressing DHEA levels through supplementation when needed, individuals can potentially biohack longevity.

  • Can biohacking longevity with hormones include optimizing estrogen levels?

    Yes, optimizing estrogen levels is crucial for both men and women in the pursuit of longevity. Balanced estrogen levels support bone health, cardiovascular function, and cognitive function. By addressing estrogen imbalances through lifestyle adjustments, targeted supplementation, or hormonal therapies, individuals can potentially enhance longevity and overall well-being.

  • What role does hormone balance play in biohacking longevity?

    Hormone balance is a key aspect of biohacking longevity. Hormones, such as testosterone, estrogen, and DHEA, influence various physiological processes and overall health. By optimizing hormone levels through lifestyle modifications, stress management, and potentially targeted interventions, individuals can support longevity and enhance overall well-being.

  • Can biohacking longevity with hormones include lifestyle modifications?

    Yes, lifestyle modifications play a significant role in biohacking longevity with hormones. Factors such as exercise, stress reduction techniques, quality sleep, and a balanced diet can positively impact hormone balance. By adopting a comprehensive approach that includes healthy lifestyle choices, individuals can optimize hormone levels and support longevity.

  • What are some biohacking strategies to naturally support hormone balance?

    Biohacking strategies to naturally support hormone balance include maintaining a healthy weight, engaging in regular exercise, managing stress levels, getting quality sleep, and consuming a nutrient-dense diet. These strategies can contribute to hormonal equilibrium and enhance longevity and overall well-being.

  • Can biohacking longevity with hormones include targeted supplementation?

    Yes, targeted supplementation can be a part of biohacking longevity with hormones. For example, specific nutrients like zinc, magnesium, and vitamin D may support testosterone production. However, it is essential to consult with a healthcare professional or hormone specialist to determine individual needs and ensure safe and effective supplementation.

  • How does stress management impact hormone balance and longevity?

    Chronic stress can disrupt hormone balance, leading to negative health effects and potentially reducing longevity. Effective stress management techniques, such as meditation, mindfulness, and engaging in stress-reducing activities, help regulate cortisol (the stress hormone) and promote overall hormonal equilibrium, thereby supporting longevity.

  • Can biohacking longevity with hormones include regular hormone testing?

    Yes, regular hormone testing is an essential component of biohacking longevity. Monitoring hormone levels through blood or saliva tests allows individuals to assess their hormonal status, identify imbalances, and make informed decisions regarding lifestyle modifications, supplementation, or targeted interventions to optimize hormone balance and support longevity.

Biohacking Longevity Videos

Optimizing Hormones for Enhanced Longevity

Discover the critical role of hormones in the aging process and explore biohacks to optimize hormone levels for a longer, healthier life.

The Science of How to Optimize Testosterone & Estrogen

Should You Take Hormones When You Get Older?

The Aging Process Is Unstoppable. Or Is It? Anti-Aging Secrets

Hormone Hacking: How to Engineer Your Quality of Life

Biohacking Longevity Resources

Additional Biohacking Longevity Insight

Discover podcasts, YouTube channels, websites, apps, and more to enhance your knowledge and empower your biohacking journey.

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The Peter Attia Drive Podcast

The Peter Attia Drive Podcast, hosted by Dr. Peter Attia, explores the intersections of health, longevity, and performance.

With a focus on optimizing human potential, Dr. Attia engages in deep conversations with leading experts across various fields. Through these discussions, the podcast delves into biohacking strategies, cutting-edge research, and evidence-based practices for improving health and well-being.

Dr. Attia’s inquisitive approach and commitment to scientific rigor create a platform where biohacking techniques and innovations are explored. The podcast offers listeners valuable insights and practical tools to enhance their physical and mental performance, promoting a biohacking mindset for achieving optimal health and longevity.


Portrait of biohacker Bryan Johnson holding up a vial of his son's blood.

Bryan Johnson

Bryan Johnson’s YouTube channel showcases his remarkable journey and Project Blueprint, which aims to achieve optimal metabolic health and longevity.

As the world’s most measured human, Johnson freely shares his protocols and data, detailing his achievement of metabolic health equivalent to the top 1.5% of 18-year-olds, 66% lower inflammation compared to the average 10-year-old, and a reduction in his speed of aging by 31 years.

He is the founder of Kernel, responsible for the world’s first mainstream non-invasive neuroimaging system, and OS Fund, where he invested $100 million in engineering atoms, molecules, and organisms. Johnson’s channel inspires with his pursuit of personal and global well-being through self-improvement and collective cooperation.