Fall brings cooler air, cozy routines, and fresh starts – but it can also trigger fatigue, mood dips, and immune challenges.

In this episode, Kylie shares 3 powerful biohacks for women to thrive this season without expensive gadgets or extreme routines. From cycle syncing your workouts and nutrition, to light therapy for mood and sleep, to cold and heat exposure for recovery and resilience – these tools are simple, science-backed, and tailored to the female body.

Whether you are balancing hormones, working on fat loss, or just want to feel grounded as the seasons shift, these tips will help you stay energized and resilient.

You’ll learn:

• Why cycle syncing helps you avoid burnout and maximize fat loss
• The difference between your first and second cycle halves (and how to adjust workouts, fasting, and stress)
• How natural light, vitamin D, and circadian rhythm reset your mood and metabolism
• Simple ways to use hot and cold exposure (without stressing your body)
• Easy seasonal rituals that keep your hormones, gut, and energy in balance

Timestamps:
 00:00 – Why fall feels different for women
 01:30 – Biohacking explained simply
 02:08 – Cycle syncing: first half vs. second half of your cycle
 09:57 – Light therapy, circadian rhythm, and vitamin D for mood + sleep
 12:57 – Cold and heat exposure (easy ways to start)
 17:32 – How to choose one biohack to start this week

Ready to go deeper? 

Apply for 1:1 coaching: https://aproaihffa9.typeform.com/to/JkpTBEVm

Meet Kylie

Kylie Ivanir, MS, RD, is a globally recognized dietitian and founder of Within Nutrition. She helps women worldwide achieve optimal wellness by focusing on gut health, hormone balance, autoimmune healing, fertility, and sustainable weight loss. Kylie’s mission is to replace “quick fixes” with personalized, biology-aligned health strategies that truly work.

Credentials:

• B.S. in Physiological Sciences, UCLA
• M.S. in Human Nutrition, Columbia University Medical Center
• Registered Dietitian, Columbia University