Biohackher

What if the most powerful biohacks for longevity weren't supplements, devices or expensive treatments — but stillness, water, heat, cold and rhythm?

In this episode of the Biohackher Podcast, I'm joined by one of Australia's true pioneers in integrative medicine and wellness, Dr Marc Cohen — medical doctor, professor, researcher, poet and founder of Beautiful Water.

Dr Cohen introduces his powerful philosophy of Extreme Wellness — not about pushing harder, but about using intentional contrast to find balance, resilience and deep homeostasis. We explore why stillness may be the ultimate biohack, how hot and cold therapy activates detoxification and stem cells, why water quality matters more than we realise, and how simple, accessible daily practices can profoundly improve longevity, immunity and nervous system regulation.

This is a conversation that blends science, ancient wisdom and practical biohacks — and reminds us that living well longer starts with getting the basics right.

CHAPTERS

00:32 — What Is Extreme Wellness?

Dr Cohen explains intentional contrast, the Five Elements of Life, and why balance requires knowing your limits.

02:30 — Stillness as the Ultimate Biohack

Why stillness, not stimulation, is where true homeostasis and resilience are found.

05:06 — Is Homeostasis Different for Women?

Why biohacks must be individualised, rhythmic, and responsive — not prescriptive.

06:40 — Small Biohacks, Big Results

What "biohacking" really means: low effort, high return practices.

07:20 — The Way to Wellness (Poem)

Dr Cohen shares his powerful wellness poem outlining 50 accessible daily practices.

09:18 — Why Getting the Basics Right Matters

Permaculture, simplicity, and why wellness doesn't need to be expensive.

10:51 — Why Water Is the Most Important Biohack

The role of water in ageing, hydration, skin health and detoxification.

13:39 — Chlorine, Microbes & Modern Water Problems

How chlorinated water disrupts the skin barrier and microbiome.

14:55 — Why Bathing Water Matters More Than Drinking Water

The science of chlorine absorption through skin and lungs.

17:02 — Toxins, Microplastics & Endocrine Disruptors

How modern water exposes us to plastics, PFAS and hormone-disrupting chemicals.

18:23 — The Recipe for Wellness (Poem)

A simple framework for living well longer, starting with "bathing in beautiful water".

19:27 — Travel Hack: Reducing Chlorine Exposure in Hotels

A simple way to outgas chlorine when travelling.

21:33 — Why Plastic Water Bottles Are a Health Disaster

Environmental impact, endocrine disruption and safer alternatives.

23:54 — Detoxification: What Actually Works

Hydration, flushing, sweating, and why water is foundational to detox.

25:22 — Fat, Toxins & the Female Body

Why toxins accumulate in fat tissue and what this means for women and infants.

27:42 — Whales, Earwax & Environmental Toxicity

A fascinating story revealing long-term pollution exposure.

29:05 — Is Body Fat a Protective Mechanism?

The theory of dilution and why fat may buffer toxins from vital organs.

31:22 — Fasting, Cortisol & Women's Health

Why fasting should be intuitive, not forced — especially for women.

34:33 — Sauna Science & Longevity

What the Finnish sauna studies really show about mortality reduction.

36:17 — Hot vs Cold: Why You Need Both

Why sauna alone isn't enough and contrast therapy matters.

38:15 — Stem Cells, Cold Exposure & Regeneration

How heat and cold activate your body's own regenerative systems.

41:03 — Making Cold Exposure Accessible

Why women don't need ice baths to get benefits.

41:29 — The Cold Water Hokey Pokey

A gentle, nervous-system-friendly cold exposure method anyone can do.

44:34 — Why Contrast Therapy Feels So Good

The psychological, vascular and cellular mechanisms behind the "after glow".

47:00 — Cold Showers & Immune Resilience

The study showing fewer sick days with just 30 seconds of cold exposure.

50:22 — Sleep, Recovery & Contrast Therapy

Why sauna and cold improve sleep quality and nervous system regulation.

51:03 — Is Cold Exposure Dangerous?

When cold plunging can be risky — and how to do it safely.

53:42 — Comfort Zone vs Intuition

Knowing when to challenge yourself and when to listen to your body.

55:12 — Safety Protocols for Hot & Cold Therapy

Hydration, awareness, pacing and why rest is non-negotiable.

58:36 — Why Rest Is the Missing Biohack

Stillness, spiritual health and returning to homeostasis.

01:01:40 — Infrared vs Finnish Saunas

What the research actually says — and which sauna is "better".

01:03:00 — The Meaning of Löyly (Life Force)

The deeper spiritual and physiological essence of sauna culture.

Dr Marc Cohen is a medical doctor, professor of medicine, researcher, wellness innovator and poet with over 30 years' experience in integrative and natural medicine. He is the founder of Beautiful Water and a global leader in sauna, hydrotherapy and lifestyle medicine research.

CONNECT WITH Dr MARC COHEN

INSTAGRAM: https://www.instagram.com/drmarcextremewellness/?hl=en

WEBSITE: https://www.drmarc.co

JOIN OUR LIVE WELL LONGER WOMEN'S BIOHACKING RETREAT

1–6 May 2026 | Revīvō Wellness Resort, Bali

Live Well Longer Retreat has been named Group Retreat of the Year 2025 by the prestigious Destination Deluxe Awards.

Following this global recognition, we're thrilled to return to Revīvō Wellness Resort in Bali, 1–6 May 2026, for a deeply personalised, science-led retreat created exclusively for women ready to reclaim their vitality and redesign their future.

Co-founded by renowned biohacking experts Camilla Thompson and Azra Alagic, this award-winning women-only experience blends cutting-edge biohacking with soulful rituals and ancient practices to deliver lasting transformation.

At this intimate retreat, limited to just 16 women, you'll experience:

• Daily biohacking workshops tailored to women's health
• Private coaching, DNA testing, and optional hormone/gut diagnostics with naturopath
• Hot/cold therapy, hydrotherapy, meditation and MOVEŌ movement classes
• A curated, functional medicine-inspired gourmet menu
• Spa treatments, traditional Balinese blessings, full moon ceremony
• 1:1 consult with Cocoon medical Dr

Whether you're curious about biohacking or already on your longevity path, this retreat delivers the clarity, support, and practical tools to thrive at every stage of life.

Spaces are extremely limited — and this retreat will sell out so get in quick :)

Next Steps

Find out more here www.livewelllongerretreats.com

Contact Revivo Retreat directly with any questions or to book directly (deposit required) [email protected]

HELP US SPREAD THE WORD!

If you found this conversation valuable, interesting or inspiring I'd love you to share the pod and leave a review! Great reviews will help me to continue to bring you interviews with experts in longevity, and health and wellness. I would be so grateful if you could take a few minutes to submit a review on the podcast platform you listen from.

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

Facebook: https://m.facebook.com/people/Biohackher

Website: www.biohack-her.com

YouTube: https://www.youtube.com/@biohackherpodcast

Collagen is one of the most talked-about supplements in women's health — but is it actually absorbed, or is it just expensive pee?

In this episode of the Biohackher Podcast, Azra Alagic is joined by Lauren Dewsbury, Senior Research Scientist and Product Formulator at Vida Glow, to unpack the real science behind collagen. Together, they bust common myths, explore collagen's role beyond beauty, and dive deep into menopause, ageing, gut health, joints, stress, and longevity.

If you've ever wondered whether collagen works, how to choose the right one, or whether it can genuinely support healthy ageing — this episode is a must-listen.

🧬 What We Cover in This Episode

✔️ What actually happens when you ingest collagen ✔️ Why peptide size (di- & tri-peptides) matters for absorption ✔️ Collagen's role in skin, joints, gut, bone, brain & longevity ✔️ Why women lose collagen faster during perimenopause & menopause ✔️ Marine vs bovine collagen — what the research really shows ✔️ The truth about vegan collagen ✔️ How stress, sleep & lifestyle accelerate collagen breakdown ✔️ How long collagen takes to work (and why consistency matters) ✔️ What to look for on a collagen label ✔️ The biggest collagen myths — busted ✔️ Emerging innovations in collagen & peptide science ✔️ Why beauty is an inside-out, systems-biology conversation

⏱️ Episode Chapters

00:00 – Welcome & episode overview Why collagen needs serious myth-busting

00:34 – What happens when you ingest collagen? Absorption, digestion & distribution in the body

02:09 – What are di- & tri-peptides (and why they matter)? The key to collagen effectiveness

04:29 – Collagen as a signalling molecule Why collagen isn't just "building blocks"

05:19 – Is collagen only about beauty? Skin vs joints, bones, brain & longevity

06:40 – How collagen declines with age Why women lose up to 30% around menopause

08:12 – Estrogen, fibroblasts & accelerated collagen loss The menopause connection explained

09:45 – Marine vs bovine collagen What the research actually shows

11:57 – Why hydrolysed collagen matters most Peptide size, Daltons & absorption

12:46 – How to choose a quality collagen supplement Dosage, purity & heavy metal testing

16:16 – Collagen & the brain What emerging research suggests

18:03 – Collagen for joints & pain reduction What the studies say (and dosing differences)

19:28 – Collagen & gut health Glycine, gut lining & traditional diets

22:59 – Collagen, healthspan & ageing well Function, mobility & independence

24:57 – Can collagen reverse biological age? DNA methylation clocks & early data

25:51 – Are women represented in collagen research? A rare win for female-focused science

29:26 – Does ethnicity affect collagen ageing? What we know — and what we don't

31:31 – Skin elasticity & clinical evidence Why collagen actually works for skin

33:39 – How long before you see results? Why collagen is a marathon, not a sprint

36:44 – Collagen cofactors & nutrients Vitamin C, minerals & synthesis

38:50 – Collagen myth-busting Absorption, dosing & misinformation

45:20 – Vegan collagen: fact or fiction? Why true collagen isn't plant-based

47:15 – Is collagen a protein replacement? Why it won't prevent sarcopenia alone

49:18 – Stress, cortisol & collagen breakdown How lifestyle accelerates ageing

53:37 – Glycation, AGEs & skin ageing Why sugar, stress & cooking methods matter

55:31 – The future of collagen & peptides Collagen 2.0, tripeptides & postbiotics

58:43 – Rethinking beauty from a healthspan lens Skin as a marker of internal health

01:00:02 – What does it mean to live well longer? Lauren's personal definition of longevity

CONNECT WITH LAUREN

INSTAGRAM:

@lauren_dewsburyphd

@vida_glow

LINKEDIN: (25) Lauren Dewsbury | LinkedIn GET 20% OFF YOUR COLLAGEN AT VIDA GLOW Simply use the code BIOHACK20 at Vida Glow Australia | Ingestible Beauty | Clinically Proven JOIN OUR LIVE WELL LONGER WOMEN'S BIOHACKING RETREAT

1–6 May 2026 | Revīvō Wellness Resort, Bali

Live Well Longer Retreat has been named Group Retreat of the Year 2025 by the prestigious Destination Deluxe Awards.

Following this global recognition, we're thrilled to return to Revīvō Wellness Resort in Bali, 1–6 May 2026, for a deeply personalised, science-led retreat created exclusively for women ready to reclaim their vitality and redesign their future.

Co-founded by renowned biohacking experts Camilla Thompson and Azra Alagic, this award-winning women-only experience blends cutting-edge biohacking with soulful rituals and ancient practices to deliver lasting transformation.

At this intimate retreat, limited to just 16 women, you'll experience:

• Daily biohacking workshops tailored to women's health
• Private coaching, DNA testing, and optional hormone/gut diagnostics with naturopath
• Hot/cold therapy, hydrotherapy, meditation and MOVEŌ movement classes
• A curated, functional medicine-inspired gourmet menu
• Spa treatments, traditional Balinese blessings, full moon ceremony
• 1:1 consult with Cocoon medical Dr

Whether you're curious about biohacking or already on your longevity path, this retreat delivers the clarity, support, and practical tools to thrive at every stage of life.

Spaces are extremely limited — and this retreat will sell out so get in quick :)

Next Steps

Find out more here www.livewelllongerretreats.com

Contact Revivo Retreat directly with any questions or to book directly (deposit required) [email protected]

HELP US SPREAD THE WORD!

If you found this conversation valuable, interesting or inspiring I'd love you to share the pod and leave a review! Great reviews will help me to continue to bring you interviews with experts in longevity, and health and wellness. I would be so grateful if you could take a few minutes to submit a review on the podcast platform you listen from.

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

Facebook: https://m.facebook.com/people/Biohackher

Website: www.biohack-her.com

YouTube: https://www.youtube.com/@biohackherpodcast

In this deeply moving and eye-opening episode of the Biohackher Podcast, Azra sits down with Australia's pioneering wellness leader and equine-assisted learning practitioner, Sharon Kolkka, to explore the powerful, science-backed ways horses help humans heal.

Sharon unpacks why horses — as prey animals with extraordinary energetic sensitivity — can read our nervous systems more accurately than we can. You'll hear how they sense our cortisol, mirror our emotional truth, and gently guide us out of stress, anxiety, burnout, trauma patterns and the "doing" brain… and back into regulation, presence and self-connection.

Together, Azra and Sharon dive into:

• How equine therapy works (and why you don't need horse experience)
• Why horses act as living biofeedback tools for emotional and energetic alignment
• The link between nervous system dysregulation, cortisol, burnout and accelerated ageing
• The profound transformations Sharon has witnessed — from anxiety breakthroughs to trauma release
• What horses teach us about boundaries, leadership, intention and inner calm
• Why connection, embodiment and parasympathetic activation are the real longevity superpowers
• How horses helped both Azra and Sharon through childhood adversity — and why this work still anchors them today

This episode is filled with raw stories, science, soulful wisdom and moments that will stay with you long after you finish listening. If you've ever felt overwhelmed, stuck in survival mode, disconnected from your body — or simply curious about the magic of horses — this conversation will change the way you see healing.

A gentle warning: Parts of this episode may bring tears (of recognition, release and relief). And you may walk away wanting to hug a horse.

Chapters

00:00 Introduction to Equine Therapy 03:02 Understanding Different Types of Equine Therapy 05:43 The Connection Between Horses and Humans 08:19 The Role of Horses in Therapy 11:03 Experiences with Wild Horses 13:54 The Accessibility of Equine Therapy 16:47 The Emotional Impact on Horses 19:26 Structure of an Equine Therapy Session 22:19 Transformations Through Equine Therapy 24:54 Meditation and Connection with Horses 26:49 Healing Through Connection with Horses 29:53 The Role of Horses in Managing Anxiety and Trauma 35:13 Equine Therapy and PTSD 39:48 Addiction and Equine Therapy 44:09 The Importance of Managing Stress and Cortisol Levels 48:44 Managing Stress and Cortisol Levels 50:05 The Importance of Micro Moments 52:16 Navigating Technology and Mindfulness 54:34 Self-Care and Its Impact on Family 55:51 The Challenge of Receiving and Vulnerability 57:39 The Science Behind Equine Therapy 01:00:21 Breath and Connection in Leadership 01:03:57 Equine Therapy for All Ages 01:05:44 Finding the Right Equine Therapist 01:07:36 Living Well and the Essence of Love

CONNECT WITH SHARON KOLKKA

INSTAGRAM: https://www.instagram.com/sharonkolkka/?hl=en LINKEDIN: https://www.linkedin.com/in/sharon-kolkka-18211955/

HELP US SPREAD THE WORD!

If you found this conversation valuable, interesting or inspiring I'd love you to share the pod and leave a review! Great reviews will help me to continue to bring you interviews with experts in longevity, and health and wellness. I would be so grateful if you could take a few minutes to submit a review on the podcast platform you listen from.

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

Facebook: https://m.facebook.com/people/Biohackher

Website: www.biohack-her.com

YouTube: https://www.youtube.com/@biohackherpodcast

Are you struggling with intimacy, has your body changed with time and you're worried about what your partner will think, or do you need tips on how to better communicate your needs?

Isiah McKimmie is one of Australia's leading Sexologists and Relationship Therapists, known for helping individuals and couples reconnect with their confidence, pleasure, and emotional wellbeing.

In this episode, Azra sits down Isiah to explore how women can biohack their intimacy by understanding the real science behind desire, hormones, stress, and connection. Together, they debunk the biggest myths that keep women stuck from "low libido" shame to the misconception that passion naturally fades over time.

You'll discover:

• How stress, sleep, and nervous system regulation impact your sex drive

• The truth about libido and hormonal shifts during perimenopause and menopause

• Why communication and emotional safety are the ultimate aphrodisiacs

• Practical biohacks to reignite desire and connection at any age

CHAPTERS

03:00 – What Is 'Healthy Sex' Really? Isiah breaks down the misconceptions around what sex "should" look like, how stress, hormones, and lifestyle affect libido, and why quality of connection matters more than quantity.

09:00 – The Biology of Desire A dive into how hormones like oxytocin, testosterone, and cortisol influence arousal and attraction — plus the surprising ways modern life and midlife changes can dull desire.

14:00 – Myth #1: Men Always Want More Sex Isiah and Azra unpack one of the biggest myths in relationships, exploring emotional intimacy, communication gaps, and how women can reclaim agency over their own pleasure.

19:00 – Myth #2: Low Libido Means Something's Wrong A compassionate discussion about fluctuating desire through the lifespan — including perimenopause, stress, parenting, and sleep deprivation — and how to support your body naturally.

25:00 – Mindset, Breath, and Body Awareness Practical ways to reconnect with your body and partner: Isiah explains breathwork, mindfulness, and nervous-system regulation as powerful intimacy "biohacks."

32:00 – Healing from Shame and Cultural Conditioning Why so many women feel guilt or shame around sex — and how to unlearn old stories that disconnect us from our sensual selves.

38:00 – Redefining Intimacy in Long-Term Relationships Azra and Isiah explore how to keep desire alive through curiosity, communication, and shared vulnerability — even when life gets busy or hormones shift.

44:00 – Biohacking Your Intimacy Closing reflections on how understanding your biology, hormones, and mindset can deepen both self-connection and partnership. Includes Isiah's top tips for reigniting intimacy.

CONNECT WITH ISIAH MCKIMMIE

WEBSITE: : https://isiah-mckimmie.com/ INSTAGRAM: https://www.instagram.com/isiahmckimmie.sexologist/ RETREATS: https://isiah-mckimmie.com/retreats/

HELP US SPREAD THE WORD!

If you found this conversation valuable, interesting or inspiring I'd love you to share the pod and leave a review! Great reviews will help me to continue to bring you interviews with experts in longevity, and health and wellness. I would be so grateful if you could take a few minutes to submit a review on the podcast platform you listen from.

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

Facebook: https://m.facebook.com/people/Biohackher

Website: www.biohack-her.com

YouTube: https://www.youtube.com/@biohackherpodcast

Menopause has been surrounded by misinformation for decades — and too many women, myself included, have been left to suffer in silence. That's why I invited Dr. Ceri Cashell onto the Biohackher Podcast. Ceri is not only a physician but also a passionate advocate for women's health, and in this conversation we go deep into the truths about hormones, ageing, and what women really need in midlife.

We unpack the flawed study that scared a generation of women away from hormone therapy, and explore why body identical hormones are not only safe but essential for protecting our hearts, bones, brains, and overall wellbeing. We also dive into the symptoms of perimenopause that no one warns you about — from anxiety and insomnia to vaginal dryness and brain fog — and how lifestyle shifts plus the right hormone support can be absolute game changers.

This episode is full of empowering insights, practical takeaways, and the kind of real talk we need to reclaim our health and our power as women.

In This Episode, You'll Hear Us Talk About:

• Why women have been misled about hormones — and the truth behind the science.

• The difference between synthetic, bioidentical, and body identical hormones.

• How perimenopause can start earlier than you think, and the signs to look out for.

• Why suffering through symptoms isn't a badge of honour — and how it accelerates ageing.

• Vaginal health, libido, and why local hormone therapy is the simplest, safest fix most women never hear about.

• The connection between hormones, weight gain, metabolic health, and sleep.

• Why midlife is not the end but a powerful reset — if we support our bodies in the right way.

If you're in perimenopause, menopause, or simply curious about how hormones impact women's health and longevity, this is an episode you don't want to miss.

📌 Episode Chapters

00:00 – Welcome & Introduction Azra introduces Dr. Ceri Cashell and sets the stage for a frank conversation about menopause, hormones, and midlife health.

01:00 – The Misinformation Era How a single misreported study in the early 2000s created decades of fear around hormone therapy.

07:00 – Hormones & Breast Cancer: The Truth Ceri breaks down the real data on estrogen, progesterone, and breast cancer risk — and why fear persists among women and doctors.

12:00 – Body Identical vs. Synthetic Hormones The difference between hormone types, what's safe, and what women should know when weighing their options.

18:00 – Why Breast Cancer Risk Increases with Age Ageing, cellular health, and inflammation: how biology makes breast tissue more vulnerable over time.

20:00 – Putting Menopause on the Big Stage Ceri shares the story of co-founding So Hot Right Now and putting menopause on the Sydney Opera House stage.

24:00 – Symptoms of Perimenopause From hot flushes and mood swings to brain fog and palpitations — the wide range of signs women may not realise are hormone-related.

30:00 – What Best Practice Looks Like Lifestyle, nutrition, exercise, psychological support, and hormone therapy — a personalised approach for each woman.

38:00 – How Long Should You Stay on HRT? Should women stop at 60, 70, or 80? The surprising data on long-term use of hormone therapy.

42:00 – Hormones & Longevity Why estrogen is protective for bone, brain, and heart health — and why many women should stay on HRT for life.

44:00 – The Weight Gain Struggle Understanding visceral fat, insulin resistance, and the lifestyle shifts that really make a difference.

48:00 – Sleep, Snoring & Mouth Taping Why women lose airway tone post-menopause, and whether mouth taping and breathwork can help.

50:00 – Why Sleep is Everything How hormones, melatonin, and cortisol interact to disrupt sleep — and what actually works to improve it.

53:00 – Vaginal Health & UTIs Why vaginal dryness, UTIs, and painful sex are "the lowest hanging fruit" in medicine, and how simple treatments change lives.

57:00 – Libido & Intimacy The complex mix of biology, psychology, and connection when it comes to desire — and the role of testosterone and other tools.

1:02:00 – Brain Fog & Cognitive Function How hormone decline, inflammation, and sleep all impact memory and focus — and what helps bring clarity back.

1:05:00 – Ceri's Longevity Vision Her personal goals for ageing well — from surfing in her seventies to being a fit and active grandmother.

1:07:00 – Closing Thoughts & Next Steps

Final reflections, gratitude.

ABOUT DR CERI CASHELL

Dr Ceri Cashell is a GP, published medical writer, researcher and outspoken advocate for women's health equity.

She originally trained as a physician before pivoting to primary care, combining the depth of internal medicine with the breadth of whole-person care.

Dr Ceri is the co-founder of Healthy Hormones, Australia's largest online menopause education platform, and one of the creators of the sold-out So Hot Right Now series, including events at the Sydney Opera House and a national medical conference.

Her mission is to expose the mis-medicine that has left the majority of women misdiagnosed, mistreated and dismissed, and to replace it with evidence-based, hormone-literate and personalised care that works.

She is known for blending science, systems thinking, and a no-nonsense dose of feminist fire, helping women and clinicians alike understand the power of estrogen, progesterone, and testosterone across the life cycle.

Her work has been featured in national media and the Australian Senate Inquiry, and she remains unapologetically focused on one thing: getting women the medicine they were never given, and the power they've always had.

CONNECT WITH DR CERI CASHELL

WEBSITE: www.healthyhormones.au also available on the App Store https://apps.apple.com/au/app/healthy-hormones/id6749656733?l=en-GB INSTAGRAM: @drcericashell and @healthyhormones_

HELP US SPREAD THE WORD!

If you found this conversation valuable, interesting or inspiring I'd love you to share the pod and leave a review! Great reviews will help me to continue to bring you interviews with experts in longevity, and health and wellness. I would be so grateful if you could take a few minutes to submit a review on the podcast platform you listen from.

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

Facebook: https://m.facebook.com/people/Biohackher

Website: www.biohack-her.com

YouTube: https://www.youtube.com/@biohackherpodcast

In this episode, I sit down with Andy Mant, CEO and Co-Founder of Bon Charge, to shed light (literally) on one of the most overlooked tools in the biohacking toolbox: light.

Andy shares how modern lighting environments are silently hijacking our circadian rhythms, sleep, hormones, and metabolic health — and what you can do about it. We bust myths, explore red light therapy, and dive into practical hacks for reclaiming your health in a screen-saturated world.

Whether you're struggling with energy crashes, sleep issues, or just want to feel and look better, this episode is your blueprint for becoming light-savvy in a tech-heavy world.

We unpack:

• Why light is more than illumination — it's information for your biology.

• Andy breaks down the science behind blue light exposure and its link to poor sleep, weight gain, and hormone disruption.

• Learn how red light therapy enhances cellular repair, reduces inflammation, and supports skin health and longevity.

• Discover simple home hacks to protect your circadian rhythm and improve sleep (spoiler: your bedroom light matters).

• We explore the role of blue-blocking glasses, screen filters, and smart wearables in daily light hygiene.

• Andy shares his own wellness routine, the birth of Bon Charge, and how he's helping people take control of their light environment to live longer, healthier lives.

This episode is a must-listen if you're serious about optimising your biology — not just through food and exercise, but through one of the most underappreciated longevity levers: light.

Chapters

00:00 Introduction to Red Light Therapy 02:52 Understanding Light Frequencies and Their Effects 05:56 Mechanisms of Red Light Therapy 08:37 Comparing Red Light Therapy with Other Treatments 11:19 Collagen Production and Skin Benefits 14:28 Targeted Applications of Red Light Therapy 17:08 Infrared Saunas vs. Red Light Therapy 20:05 Red Light Therapy and Circadian Rhythms 28:45 Understanding Red Light Therapy Misconceptions 34:29 Safety and Side Effects of Red Light Therapy 39:17 Protocols for Effective Red Light Therapy Use 45:57 Future of Red Light Therapy in Healthcare

CONNECT WITH ANDY MANT

WEBSITE: www.boncharge.com INSTAGRAM: @iamandymant and @boncharge

LIVE WELL LONGER LUXURY BIOHACKING WOMEN'S HEALTH RETREAT AT REVIVO WELLNESS RESORT IN BALI

Join your biohacking hosts Azra Alagic and Camilla Thompson for 5 days of biohacking bliss from 5-10 September.

Learn more at https://www.revivoresorts.com/wp-content/uploads/2025/01/BIOHACKING-Retreat-with-Camilla-and-Azra_Final.pdf

HELP US SPREAD THE WORD!

If you found this conversation valuable, interesting or inspiring I'd love you to share the pod and leave a review! Great reviews will help me to continue to bring you interviews with experts in longevity, and health and wellness. I would be so grateful if you could take a few minutes to submit a review on the podcast platform you listen from.

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

Facebook: https://m.facebook.com/people/Biohackher

Website: www.biohack-her.com

YouTube: https://www.youtube.com/@biohackherpodcast

Can you actually change your genes? Spoiler: yes, you can.

Most of us grow up thinking our genes are like our eye colour — unchangeable, fixed, and totally out of our hands. But today's guest on the Biohackher Podcast, Chris Barnes, is here to flip that script.

Chris isn't your average health expert — he's a Epigenetic Health Strategist, keynote speaker, and total brain when it comes to DNA-driven wellness, peak performance, and longevity. He's on a mission to help high-achieving women (and men!) ditch burnout and unlock next-level energy and vitality using personalised, science-backed genetic strategies.

Chris's passion is deeply personal. After losing his dad at just 65, he realised the one thing most entrepreneurs and go-getters neglect is... their health. And he's not letting anyone else go down that road without a fight.

In this episode, we dive into the wild world of epigenetics — basically, how your lifestyle, environment, and nutrition can actually influence how your genes behave. It's next-level biohacking, and yes, it's especially relevant for women. 🔥

We unpack:

• Why your DNA is not your destiny

• The sneaky ways your daily habits are impacting your genes

• How to use genetic testing to take the guesswork out of your health decisions

• What kind of exercise your body actually responds to (hint: it's not the same for everyone!)

• And the myths we all need to stop believing about our genetic "limits"

If you've ever wondered whether you can actually rewire your biology to live longer, stronger, and better — this episode is your invitation to start.

Grab your matcha, take us on your next walk, and get ready to biohack your genes with Chris Barnes.

Chapters

00:00 Understanding Epigenetics 03:42 The Role of Lifestyle in Gene Expression 10:32 Epigenetics and Athletic Performance 13:24 Debunking Genetic Destiny 14:25 Daily Habits for Optimal Epigenetic Expression 16:55 Navigating Genetic Testing and Its Implications 21:20 The Value of Investing in Health 23:56 Challenging Ageing Perceptions 25:45 The Impact of Stress on Health 29:30 Reversing Epigenetic Changes 32:16 Gender Differences in Epigenetics 34:03 Effective Detox Practices 37:57 The Future of Healthcare and Epigenetics 42:01 The Power of Exercise for Longevity 46:32 Taking Control of Your Epigenetic Destiny

CONNECT WITH CHRIS BARNES

WEBSITE: www.chrisbarneswellness.com.au INSTAGRAM: https://www.instagram.com/chrisbarneswellness/

LIVE WELL LONGER LUXURY BIOHACKING WOMEN'S HEALTH RETREAT AT REVIVO WELLNESS RESORT IN BALI

Join your biohacking hosts Azra Alagic and Camilla Thompson for 5 days of biohacking bliss from 5-10 September.

Learn more at https://www.revivoresorts.com/wp-content/uploads/2025/01/BIOHACKING-Retreat-with-Camilla-and-Azra_Final.pdf

HELP US SPREAD THE WORD!

If you found this conversation valuable, interesting or inspiring I'd love you to share the pod and leave a review! Great reviews will help me to continue to bring you interviews with experts in longevity, and health and wellness. I would be so grateful if you could take a few minutes to submit a review on the podcast platform you listen from.

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

Facebook: https://m.facebook.com/people/Biohackher

Website: www.biohack-her.com

YouTube: https://www.youtube.com/@biohackherpodcast

Most of us have planned for our retirement by having some superannuation tucked away or property investments, but are those savings and investments going to be enough if you live longer than you expected?

That's what I dive in to today with my guest Nadine Esposito. Nadine is the Head of Risk at Radicant Bank and Co-Founder of Health 2 Wealth. She is a finance professional passionate about the intersection of longevity, risk management, and sustainable finance and a thought leader in longevity finance and health-wealth integration.

We delve into:

• the emerging field of longevity finance, discussing its significance in today's world where life expectancy is increasing.
• the financial implications of living longer
• the importance of proactive health management
• the unique challenges faced by women in financial planning.
• the need for financial literacy
• the role of governments in supporting longevity initiatives
• practical strategies to prepare financially and health-wise for a longer life.

Nadine also shares insights on biohacking, investment opportunities in the longevity sector, and the importance of maintaining a balanced approach to health and wellness.

Chapters

00:00 Understanding Longevity Finance 02:45 The Importance of Financial Planning for Longevity 05:57 Gender Considerations in Longevity Finance 09:11 Risks in Financial Planning for Longevity 12:02 Proactive Health Management 14:55 Financial Strategies for Longevity 17:55 Financial Literacy and Education 21:05 Investing in Health and Wellness 24:11 The Role of Government in Longevity Finance 27:06 Investment Opportunities in Longevity 30:09 Biohacking and Health Treatments 32:56 Practical Biohacks for Longevity 36:06 Future of Longevity Investments 38:59 Common Mistakes in Financial Planning 42:03 Living Well Longer

CONNECT WITH NADINE ESPOSITO

LINKEDIN: (8) Nadine Esposito | LinkedIn

INSTAGRAM: Nadine Esposito (@desktohealth) • Instagram photos and videos

LIVE WELL LONGER LUXURY BIOHACKING WOMEN'S HEALTH RETREAT AT REVIVO WELLNESS RESORT IN BALI

Join your biohacking hosts Azra Alagic and Camilla Thompson for 5 days of biohacking bliss from 5-10 September.

Learn more at https://www.revivoresorts.com/wp-content/uploads/2025/01/BIOHACKING-Retreat-with-Camilla-and-Azra_Final.pdf

HELP US SPREAD THE WORD!

If you found this conversation valuable, interesting or inspiring I'd love you to share the pod and leave a review! Great reviews will help me to continue to bring you interviews with experts in longevity, and health and wellness. I would be so grateful if you could take a few minutes to submit a review on the podcast platform you listen from.

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

Facebook: https://m.facebook.com/people/Biohackher

Website: www.biohack-her.com

YouTube: https://www.youtube.com/@biohackherpodcast

Did you know there are over 100 menopausal symptoms? And each of these symptoms can impact us in very different ways? Thankfully, my guest today Toni Baker is here to help break it all down.

Toni Baker, founder of Hotties Hormones, is a Naturopath, Herbalist, Nutritionist, and Holistic Counsellor with over 20 years of experience.

Practising in Sydney, Bali, and Singapore, she specialises in women's health, focusing on hormonal balance, menopause support, gut health, stress reduction, and anxiety relief.

With a holistic approach to wellbeing, Toni empowers women through life transitions by combining naturopathy, nutrition, and counselling.

Through Hotties Hormones, she educates and supports women to navigate menopause and hormonal changes with confidence and grace.

In today's conversation, Toni explains the differences between perimenopause and menopause, and offers insights into natural management strategies, including herbal remedies and lifestyle adjustments.

Toni also highlights the significance of testing for hormonal health and addresses the often-overlooked aspects of sexual health (like dry vagina!) and emotional well-being during this transitional phase of life.

We discuss the multifaceted aspects of perimenopause and menopause, emphasizing the importance of self-reflection, nutrition, and empowerment.

We explore how women can reclaim their lives during this transitional phase, the role of nutrition in managing symptoms, and the significance of bone health.

Our discussion also touches on misconceptions surrounding perimenopause and the need for better education and support for women.

Chapters

00:00 Introduction to Toni Baker and Naturopathy 01:31 Understanding Perimenopause vs. Menopause 04:55 Identifying Symptoms of Perimenopause 11:22 Natural Management of Perimenopause Symptoms 16:25 Herbal Remedies for Perimenopause 20:47 Testing and Diagnostics for Hormonal Health 26:41 Addressing Sexual Health in Perimenopause 30:08 Mindset and Emotional Well-being During Transition 35:55 Claiming Back Your Life 36:33 The Importance of Self-Reflection 37:01 Nutrition's Role in Perimenopause 38:45 Managing Weight and Nutrition Changes 41:52 Intermittent Fasting and Its Benefits 46:45 Blood Sugar and Emotional Eating 49:57 Bone Health During Perimenopause 57:55 Misconceptions About Perimenopause 01:00:50 Empowering Women Through Education

CONNECT WITH TONI BAKER

FACEBOOK: https://www.facebook.com/groups/2935786526689939

INSTAGRAM: https://www.instagram.com/hottieshormones/ EMAIL: [email protected]

LIVE WELL LONGER LUXURY BIOHACKING WOMEN'S HEALTH RETREAT AT REVIVO WELLNESS RESORT IN BALI

Join your biohacking hosts Azra Alagic and Camilla Thompson for 5 days of biohacking bliss from 5-10 September.

Learn more at https://www.revivoresorts.com/wp-content/uploads/2025/01/BIOHACKING-Retreat-with-Camilla-and-Azra_Final.pdf

HELP US SPREAD THE WORD!

If you found this conversation valuable, interesting or inspiring I'd love you to share the pod and leave a review! Great reviews will help me to continue to bring you interviews with experts in longevity, and health and wellness. I would be so grateful if you could take a few minutes to submit a review on the podcast platform you listen from.

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

Facebook: https://m.facebook.com/people/Biohackher

Website: www.biohack-her.com

YouTube: https://www.youtube.com/@biohackherpodcast

In this chat, the Founder and Clinical Research Advisor of Do Not Age shares his journey into the longevity space, inspired by Dr David Sinclair's research on ageing.

He discusses why he founded Do Not Age, and his focus on providing trustworthy supplements backed by research.

Alan reflects on his personal health transformation and the importance of quality in the supplement industry.

We also discuss the definition of successful ageing, his biohacking routines, the significance of NAD and resveratrol, and the comparison between pharmaceutical longevity drugs and supplements.

We touch on the importance of tracking biological age and the effectiveness of longevity interventions. We delve into the multifaceted aspects of longevity, discussing the accessibility and affordability of health interventions, the foundational practices for enhancing lifespan, and the emerging technologies in gene therapy and his top supplement recommendations.

We also touch on Alan's philanthropic efforts, and the impact of media on public perception of health and longevity.

TIME STAMPS

00:00 The Birth of Do Not Age

02:59 Personal Transformation and Health Choices 06:00 Trust and Quality in the Supplement Industry 09:05 Defining Successful Ageing 12:01 Biohacking and Longevity Routines 15:03 Understanding NAD and Its Importance 17:53 The Controversy Around Resveratrol 20:57 Pharmaceutical Longevity Drugs vs. Supplements 24:04 Tracking Biological Age and Effectiveness of Supplements 29:43 The Cost of Longevity: Accessibility and Affordability 33:10 Foundational Steps for Longevity: Sleep, Exercise, and Hydration 36:19 Top Supplements for Longevity 37:29 Emerging Technologies in Longevity: Gene Therapy and Beyond 39:33 Personal Experiences with Gene Therapy 42:30 The Future of Ageing: Reversal Possibilities 43:10 Exciting Future Projects and Biohacking Adventures 45:17 Innovative Research and Trials in Longevity 51:46 Philanthropy and Giving Back: The Alan Grave Foundation 53:46 The Impact of Docuseries on Public Awareness 55:55 Living Well Longer: A Personal Perspective

CONNECT WITH ALAN GRAVES

Do Not Age: https://donotage.org

LinkedIn: https://www.linkedin.com/in/alan-graves/?originalSubdomain=ae

Instagram: https://www.instagram.com/alanjackgraves/

Alan Graves Foundation: https://alangraves.org/

LIVE WELL LONGER LUXURY BIOHACKING WOMEN'S HEALTH RETREAT AT REVIVO WELLNESS RESORT IN BALI

Join your biohacking hosts Azra Alagic and Camilla Thompson for 5 days of biohacking bliss from 5-10 September. Learn more at https://www.revivoresorts.com/wp-content/uploads/2025/01/BIOHACKING-Retreat-with-Camilla-and-Azra_Final.pdf

HELP US SPREAD THE WORD!

If you found this conversation valuable, interesting or inspiring I'd love you to share the pod and leave a review! Great reviews will help me to continue to bring you interviews with experts in longevity, and health and wellness. I would be so grateful if you could take a few minutes to submit a review on the podcast platform you listen from.

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

Facebook: https://m.facebook.com/people/Biohackher

Website: www.biohack-her.com

YouTube: https://www.youtube.com/@biohackherpodcast