Biohackher

What if the way you live in your 40s, 50s and 60s is helping to build the body, brain and life you'll have at 80? In this episode of the Biohackher Podcast, I sit down with gerontologist and biohacker Zora Benhamou to explore why midlife isn't the beginning of decline — it can be one of the most important windows we have to influence how we age. Zora brings a fascinating perspective to longevity, combining the science of gerontology with biohacking and her experiences travelling the world and speaking to women from different cultures about ageing and menopause. We unpack why menopause needs to be viewed as more than a hormonal transition, and how this stage of life can become an opportunity to take stock of our health and think seriously about the woman we want to be decades from now. We explore the foundations that can make a meaningful difference to how we age — from maintaining muscle and protecting bone density to managing chronic stress, supporting recovery, challenging our brains and investing in meaningful relationships. Zora also shares her own experience of severe hip osteoarthritis, undergoing two hip replacements just 12 weeks apart, and the strategies she used before and after surgery to support her recovery. We talk about protein, movement and sleep, as well as biohacks including red light therapy, blood-flow restriction training and peptides — and why none of the more sophisticated interventions should make us lose sight of the fundamentals. In this episode, we explore: Why midlife can be a powerful window of opportunity for longevity How to start thinking about — and building — your 80-year-old self Why menopause shouldn't automatically be associated with decline The connection between muscle, bone health, mobility and independence later in life Why women may need to start thinking about bone health long before 65 Zora's experience with osteopenia and improving her bone mineral density Why stress and nervous-system regulation deserve much more attention Why sophisticated biohacks can't compensate for poor foundations The role of sleep, nutrition, movement, recovery, purpose and community Why challenging your brain matters as you age What Zora has learnt about menopause and ageing from women around the world Why strong relationships may be one of our most overlooked longevity tools One of my favourite ideas from this conversation is Zora's invitation to picture yourself at 80 and work backwards. What do you want your life to look like? Do you want to be strong and independent? Travelling? Picking up your grandchildren? Living in your own home? Still learning, exploring and doing the things you love? We can't control everything about how we age. But the choices we make in midlife can help influence the strength, mobility, resilience and independence we carry into the decades ahead. So perhaps the question isn't simply, "How do I want to feel today?" It's "Who do I want to be when I'm 80 — and what can I start doing now to help me get there?"   CONNECT WITH ZORA BENHAMOU Instagram: https://instagram.com/hackmyage  Facebook: https://facebook.com/hackmyage  TikTok: https://tiktok.com/@hackmyage  YouTube: https://youtube.com/@hackmyage    PREORDER MY NEW BOOK! Biohackher – Live Well Longer is your practical guide to adding life to your years. Drawing on the latest science in women's health, longevity and biohacking, this book cuts through the hype to reveal what actually works to support your brain, body, beauty and balance as you age. From sleep, hormones and gut health to strength, stress, nutrition and cutting-edge longevity tools, you'll discover evidence-based strategies to help you feel stronger, sharper and more vibrant at every stage of life. Released 27 October, 2026. Pre-order now at: https://www.amazon.com.au/exec/obidos/ASIN/1764247639?tag=simonsayscom    WANT TO LEARN MORE? If you're keen to get started on your biohacking journey to optimise your health and live well longer please join me on my socials:  Instagram: https://www.instagram.com/biohackher_official LinkedIn: https://www.linkedin.com/in/azra-alagic-77794526/  Facebook: https://m.facebook.com/people/Biohackher  Website: www.biohack-her.com  YouTube: https://www.youtube.com/@biohackherpodcast  TikTok: https://www.tiktok.com/@biohackher_official   

Acupuncture has been practised for thousands of years, but as more people look beyond conventional approaches to support chronic health issues, stress and healthy ageing, this ancient practice is finding a new audience. In this episode of the Biohackher Podcast, I'm joined by acupuncturist Scott Baker to explore where acupuncture may fit into a modern approach to health and longevity. We go well beyond the idea of acupuncture simply being used for pain. Scott explains how acupuncture may interact with the nervous system, why stress and pain can influence digestion, and how treatment may help support symptoms including poor sleep, anxiety, chronic pain and some of the symptoms women experience during perimenopause and menopause. We also unpack what may be happening physiologically when acupuncture needles stimulate sensory nerves, including effects on pain pathways, blood flow and nervous-system signalling. Scott and I discuss where acupuncture may complement conventional medicine, where its limitations lie, and why no therapy should be treated as a cure-all. We also explore its potential place in longevity — not necessarily as something that extends lifespan itself, but as a tool that may help manage issues such as pain, digestive symptoms and stress that can make it harder to maintain the foundations of good health. In this episode, we cover: Why acupuncture is experiencing renewed interest How acupuncture may influence the nervous system The connection between stress, digestion and pain Acupuncture for anxiety and nervous-system regulation What the evidence suggests about menopause symptoms such as hot flushes and insomnia Why some women wake between 1 am and 3 am — and the Chinese medicine perspective on sleep How acupuncture may influence chronic pain pathways Where acupuncture may complement conventional medicine The role acupuncture could play in a longevity-focused lifestyle Why one acupuncture session may not be enough to judge whether it works The importance of getting the fundamentals right: nutrition, movement, muscle, sleep and stress Scott is also clear that acupuncture does not work for everyone and that serious or acute health concerns require appropriate medical care. The conversation is about understanding where acupuncture may sit alongside other approaches rather than positioning it as a replacement for conventional medicine. If you've ever wondered whether acupuncture has a place in your longevity toolkit, this episode gives you a fascinating look at where ancient medicine and modern health thinking intersect. CONNECT WITH SCOTT BAKER Facebook: https://www.facebook.com/alliedacupuncturegoldcoast/ Instagram: @alliedacupuncturegoldcoast   PREORDER MY NEW BOOK! Biohackher – Live Well Longer is your practical guide to adding life to your years. Drawing on the latest science in women's health, longevity and biohacking, this book cuts through the hype to reveal what actually works to support your brain, body, beauty and balance as you age. From sleep, hormones and gut health to strength, stress, nutrition and cutting-edge longevity tools, you'll discover evidence-based strategies to help you feel stronger, sharper and more vibrant at every stage of life. Released 27 October, 2026. Pre-order now at: https://www.amazon.com.au/exec/obidos/ASIN/1764247639?tag=simonsayscom    WANT TO LEARN MORE? If you're keen to get started on your biohacking journey to optimise your health and live well longer please join me on my socials:  Instagram: https://www.instagram.com/biohackher_official LinkedIn: https://www.linkedin.com/in/azra-alagic-77794526/  Facebook: https://m.facebook.com/people/Biohackher  Website: www.biohack-her.com  YouTube: https://www.youtube.com/@biohackherpodcast  TikTok: https://www.tiktok.com/@biohackher_official 

What if the sugar affecting your metabolism isn't just the sugar you eat? In this episode of the Biohackher Podcast, I sit down with metabolic health researcher and educator Chris Mearns to explore an emerging area of research around fructose — and why he believes we need to start thinking about it as more than simply a source of calories. Chris explains the idea of fructose acting as an ancient "survival signal": a biological pathway designed to help us conserve energy when food was scarce, but one that may be chronically activated by our modern environment. We unpack how fructose metabolism may affect cellular energy, mitochondria, cravings, inflammation and fat storage — and why the body can actually manufacture fructose even when we aren't eating it. We also get into a question many women will relate to: why can you be eating much the same way you always have, yet suddenly find yourself gaining more visceral fat during perimenopause and menopause? Chris explains the possible connection between declining oestrogen, uric acid clearance and metabolic health, while acknowledging that this is an area where more research is still needed. We discuss: • Why fructose may behave differently in the body from glucose • How the body can manufacture its own fructose • Why high glucose, dehydration, alcohol and other metabolic stressors may influence this pathway • Whether fruit really deserves the bad reputation fructose sometimes gives it • Why fruit juice and dried fruit are metabolically different from whole fruit • The connection between fructose metabolism, ATP and mitochondrial function • Why cravings may be driven by more than willpower • What happens metabolically when you remove sugar • The role fasting and ketogenic diets may play in metabolic health • Why menopause may change the way women respond to the same diet • Whether CGMs are genuinely useful for understanding metabolic health • The emerging research around fructokinase — the enzyme involved in fructose metabolism • Luteolin, a naturally occurring plant flavonoid being investigated for its potential effects on this pathway • Why the science is interesting, but still evolving — particularly when it comes to supplementation and fructokinase inhibition. Chris also shares a fascinating perspective on three everyday signals he believes may warrant a closer look at metabolic health: persistent cravings, low energy and feeling chronically inflamed. This conversation challenges the simple "calories in, calories out" view of metabolism and looks deeper into what may be happening at the cellular level. Because when your body keeps telling you it needs more energy — despite having plenty of fuel available — the question may not simply be how much you're eating, but how effectively your cells are able to use it. CONNECT WITH CHRIS MEARNS YouTube: https://www.youtube.com/@thefructosemodel Website: https://liv3health.com/  LinkedIn: https://ca.linkedin.com/in/chrismearns  Instagram: https://www.instagram.com/chris_liv3/  Find out more about metabolic health at https://liv3health.com/pages/biohackher    PREORDER MY NEW BOOK! Biohackher – Live Well Longer is your practical guide to adding life to your years. Drawing on the latest science in women's health, longevity and biohacking, this book cuts through the hype to reveal what actually works to support your brain, body, beauty and balance as you age. From sleep, hormones and gut health to strength, stress, nutrition and cutting-edge longevity tools, you'll discover evidence-based strategies to help you feel stronger, sharper and more vibrant at every stage of life. Released 27 October, 2026. Pre-order now at: https://www.amazon.com.au/exec/obidos/ASIN/1764247639?tag=simonsayscom    WANT TO LEARN MORE? If you're keen to get started on your biohacking journey to optimise your health and live well longer please join me on my socials:  Instagram: https://www.instagram.com/biohackher_official LinkedIn: https://www.linkedin.com/in/azra-alagic-77794526/  Facebook: https://m.facebook.com/people/Biohackher  Website: www.biohack-her.com  YouTube: https://www.youtube.com/@biohackherpodcast  TikTok: https://www.tiktok.com/@biohackher_official    This episode is for educational purposes only and does not constitute medical advice. Some of the mechanisms and interventions discussed, including fructokinase inhibition and luteolin supplementation, remain areas of emerging research.

Cortisol has become one of the biggest buzzwords in women's health. Can't lose belly fat? Cortisol. Waking at 3am? Cortisol. Exhausted but unable to switch off? Cortisol. But is this hormone really responsible for everything we're blaming it for? In this episode of the Biohackher Podcast, Azra sits down with exercise scientist Amelia Phillips to unpack what cortisol actually does in the female body — and where the wellness conversation may have gone too far. Amelia reveals that in a recent group of 65 women who underwent cortisol testing, only four returned what she describes as a healthy cortisol response. While the group was not representative of the general population, the results highlight just how significant stress dysregulation can be among women already experiencing symptoms. They explore what happens when the body moves from a healthy stress response into being constantly "wired and tired", why some women feel exhausted during the day but wide awake at night, and why waking around 3am may offer clues about what is happening with your stress response. They also tackle one of the biggest claims circulating on social media: the "cortisol belly". Amelia argues that while stress can contribute to weight gain indirectly through disrupted sleep, appetite, cravings and reduced activity, cortisol is rarely the sole root cause of stubborn weight. Insulin resistance may be another important piece of the puzzle. The conversation also dives into some of the most debated advice for women right now — from intermittent fasting and fasted training to HIIT, cold plunges and sauna — and why there may not be one perfect protocol that works for every woman. In this episode: What cortisol actually does — and why we need it The difference between healthy, elevated, blunted and dysregulated cortisol patterns Early signs your stress response may be struggling Why you can feel exhausted yet unable to switch off The connection between cortisol, melatonin and waking during the night Why midlife can become a particularly intense period of stress for women Is there really such a thing as a "cortisol belly"? Why insulin resistance may be worth investigating when weight won't shift How stress interacts with perimenopause and menopause Whether women should exercise fasted When intermittent fasting may — and may not — be appropriate Why Amelia believes many women are doing too little intense exercise rather than too much How to tell when exercise has crossed into overtraining Cold plunges versus sauna and contrast therapy How movement can help the body process an acute stress response The role of blood sugar and nutrition in managing stress Which cortisol and hormone tests may provide useful insights If you've been told to exercise less, stop fasting, avoid HIIT and blame your stubborn belly fat on cortisol, this conversation might make you rethink some of that advice. Because cortisol isn't the enemy. The bigger question is whether your stress response is working the way it should. CONNECT WITH AMELIA PHILLIPS Website: https://www.ameliaphillips.com.au/ Facebook: https://www.facebook.com/AmeliaHealth/  Instagram: https://www.instagram.com/_amelia_phillips/      PREORDER MY NEW BOOK! Biohackher – Live Well Longer is your practical guide to adding life to your years. Drawing on the latest science in women's health, longevity and biohacking, this book cuts through the hype to reveal what actually works to support your brain, body, beauty and balance as you age. From sleep, hormones and gut health to strength, stress, nutrition and cutting-edge longevity tools, you'll discover evidence-based strategies to help you feel stronger, sharper and more vibrant at every stage of life. Released 27 October, 2026. Pre-order now at: https://www.amazon.com.au/exec/obidos/ASIN/1764247639?tag=simonsayscom    WANT TO LEARN MORE? If you're keen to get started on your biohacking journey to optimise your health and live well longer please join me on my socials:  Instagram: https://www.instagram.com/biohackher_official LinkedIn: https://www.linkedin.com/in/azra-alagic-77794526/  Facebook: https://m.facebook.com/people/Biohackher  Website: www.biohack-her.com  YouTube: https://www.youtube.com/@biohackherpodcast  TikTok: https://www.tiktok.com/@biohackher_official 

What if something as simple as the seeds you eat could help support your hormones throughout the month? In this episode of the Biohackher Podcast, I sit down with nutritionist, health coach and Beeya co-founder Kaya Purohit to unpack the increasingly popular — and sometimes controversial — practice of seed cycling. Kaya shares how her fascination with the menstrual cycle began as a teenager, when she noticed her mood, anxiety and emotions shifting at different points of the month. That curiosity eventually led her into nutrition and women's hormonal health — and to seed cycling, a practice she initially admits she was sceptical about. We break down exactly what seed cycling involves, why different seeds are eaten during different phases of the menstrual cycle, and the nutrients within flax, pumpkin, sesame and sunflower seeds that Kaya believes may help support hormonal health. But this conversation goes well beyond periods. Kaya explains why she believes women in perimenopause may particularly benefit from seed cycling and discusses the experiences women have reported with cycle regularity, libido, PMS, hormonal acne, mood and menstrual symptoms. She also shares details of Beeya's clinical trial examining seed cycling and PMS symptoms. We also explore a much bigger issue in women's health: why women are still so often expected to follow health advice developed around men. Kaya reflects on her own experience with fasting, keto and the "5am club", and why learning more about female physiology changed the way she approached her own health. In this episode, we discuss: What seed cycling actually is and how to do it The four seeds used during different phases of the menstrual cycle Why seed cycling isn't a magic bullet for hormonal health PMS, painful periods and what your menstrual cycle can tell you about your health Seed cycling during perimenopause and menopause Why ovulation matters beyond fertility The relationship between estrogen and progesterone Why women shouldn't automatically follow health protocols designed around men Food, gut health and hormonal health Why Kaya moved away from a vegan diet after 25 years as a vegetarian The problem with restrictive wellness trends and conflicting health advice on social media Why women need to be better heard by health professionals The clinical trial examining seed cycling and PMS Why sleep, relationships, community and joy deserve a place in the longevity conversation Kaya also makes an important point throughout our conversation: seed cycling isn't a cure-all. Nutrition, movement, sleep, stress and overall lifestyle still matter, and women's individual experiences shouldn't be reduced to a single protocol. If you've ever wondered whether your period symptoms are simply something you have to put up with, whether seed cycling has any substance behind the hype, or how you can start working with your female physiology rather than against it, this conversation is for you. ABOUT KAYA PUROHIT Kaya Purohit is a nutritionist, mom, filmmaker, and the co-founder of Beeya, where she combines nutrition science with real-life practicality to help women better understand their hormones. Through education, recipes, and food-first strategies, she's on a mission to make hormone health feel simple, approachable, and empowering. CONNECT WITH KAYA PUROHIT @kayapurohit @beeyawellness    PREORDER MY NEW BOOK! Biohackher – Live Well Longer is your practical guide to adding life to your years. Drawing on the latest science in women's health, longevity and biohacking, this book cuts through the hype to reveal what actually works to support your brain, body, beauty and balance as you age. From sleep, hormones and gut health to strength, stress, nutrition and cutting-edge longevity tools, you'll discover evidence-based strategies to help you feel stronger, sharper and more vibrant at every stage of life. Released 27 October, 2026. Pre-order now at: https://www.amazon.com.au/exec/obidos/ASIN/1764247639?tag=simonsayscom    WANT TO LEARN MORE? If you're keen to get started on your biohacking journey to optimise your health and live well longer please join me on my socials:  Instagram: https://www.instagram.com/biohackher_official LinkedIn: https://www.linkedin.com/in/azra-alagic-77794526/  Facebook: https://m.facebook.com/people/Biohackher  Website: www.biohack-her.com  YouTube: https://www.youtube.com/@biohackherpodcast  TikTok: https://www.tiktok.com/@biohackher_official