Biohacking with Brittany

You have a wedding, a vacation, a babymoon, a reunion, or a big shoot in about two months, and you want to walk in glowing. In this episode I give you my full 8 week glow up protocol, the same one I build for my one on one clients, and it is all from the inside out.
I break down what glow actually is on a physiological level: collagen, glycation, inflammation and puffiness, gut health, circulation and lymph, and body composition. Then I walk you through the labs to run, my three pillars of nutrition, lifestyle, and supplements, and the peptides I reach for when a client wants skin, hair, tan, and fat loss support. I close with budget tiers so you can start whether you have $100 or $5,000 a month.
If you want me to build this protocol with you, work with me one on one for peptides, hormones, longevity, and a full lab review.
 
I TALK ABOUT:
00:00 Welcome and the 8 week glow up premise
04:16 What glow really is: collagen as your scaffolding
09:52 Glycation, AGEs, and how sugar ages your skin
11:11 Inflammation, puffiness, and what actually drives bloat
18:56 The gut skin axis
20:34 Circulation, lymph, and de-puffing
24:09 Muscle tone, body composition, and hormones
28:46 The labs to run first
35:45 Pillar 1: Nutrition (protein, collagen, electrolytes)
50:03 Pillar 2: Lifestyle and biohacks
58:39 Pillar 3: Supplements
1:02:25 Peptides for skin, hair, tan, and fat loss
1:17:32 Budget tiers from $100 to $5,000 and how to start
 
WORK WITH ME:
1:1 longevity and peptide consults for women
My Peptide Source Guide
Her Stack Planner
Join The LongHer Life
 
WHAT I MENTIONED IN THIS EPISODE:
Labs: Function Health, SiPhox Health (code BRITTANY20), and NiaHealth for Canada.
Skincare, SPF, and gua sha: OneSkin, code BIOHACKINGBRITTANY.
Protein: Vega Sport.
Electrolytes and pre workout: Baja Gold Salt Company, Tidal, code BIOHACKINGBRITTANY.
Movement: Booty by Bret.
Sleep tracking: Oura Ring.
Everything I use, with my codes, is in my shop.
 
LET'S CONNECT:
Instagram: @biohackingbrittany
TikTok: @biohacking
Facebook: Biohacking Brittany
Website: biohackingbrittany.com
 
This episode is for educational purposes only and is not medical advice.

In this episode, I'm giving you the full sleep protocol I built for myself and for the women I work with. Not just how to sleep longer, but how to make the hours you actually get deeper, more restorative, and more efficient. Even if you have a kid in your bed. Even if you are perimenopausal and running hot. Even if you have been broken for years.
I share the exact protein-before-bed hack that ended my 3 AM wake-ups, the caffeine half-life math (why your 2 PM coffee is still in your system at 10 PM), why I do not recommend melatonin for most women, the 3 sleep peptides I trust the most (DSIP, Epitalon, Selank), and the fringe biohacks that actually move the needle. If you'd like to work with me, you can book a free call here.
 
Timestamps:
02:15 - Housekeeping: one-on-one consults are open
05:20 - Why broken sleep is physiological, not a willpower problem
07:50 - The 3 AM wake-up: cortisol, blood sugar, and the Chinese medicine organ clock
10:30 - Sleep architecture (deep sleep first half, REM second half)
12:20 - What good sleep looks like for a woman + how to track it (Oura Ring)
15:15 - The truth about melatonin (why more is not better)
17:30 - The hormone cascade: tryptophan, 5-HTP, serotonin, melatonin
19:35 - GABA, dopamine, cortisol, oxytocin: what happens while you sleep
21:15 - Pillar 1: Nutrition. the protein-before-bed experiment that changed my sleep
25:45 - Cherries, kiwi, magnesium-rich foods
27:30 - Caffeine half-life math + why alcohol wrecks the second half of the night
29:10 - Pillar 2: Lifestyle. the fixed bedtime rule, warm bath, blue light, morning light
35:00 - Pillar 3: Supplements. magnesium glycinate, glycine, L-theanine, chamomile
36:40 - Pillar 4: Peptides. DSIP (100 to 300 mcg, 3x per week)
38:45 - Epitalon (5 to 10 mg, 10 to 20 day course, once or twice a year max)
40:15 - Selank (nasal or subcutaneous, my favorite peptide for women)
44:45 - Sermorelin + Ipamorelin (growth hormone loop + deep sleep)
45:45 - Fringe biohacks: grounding, Pulsetto vagus nerve stimulator, mouth taping
48:00 - FilterOptix blue blockers + Eight Sleep cooling mattress + the EMF caveat
50:30 - Recap + where to start
 
Resources:
My free, trusted Peptide Source Guide.
Work with me one-on-one.
The Her Stack Planner (digital or prints at home).
Join The LongHer Life Longevity Community.
 
Products mentioned:
BiOptimizers Magnesium Breakthrough 7-form magnesium blend. Code BIOHACKINGBRITTANY.
WeNatal prenatal magnesium. Code BIOHACKINGBRITTANY.
FilterOptix blue-blocking glasses. Code BIOHACKINGBRITTANY.
Oura Ring sleep tracker.
Eight Sleep cooling mattress cover.
Pulsetto vagus nerve stimulator. Code BIOHACKINGBRITTANY.
 
Let's connect:
Instagram, TikTok, Facebook
Shop my favorite health products.
Listen on Spotify, Apple Podcasts, YouTube Music.
 
This is for educational purposes only. This is not medical advice.

Perimenopause is not a slow fade. It is a hormonal storm that lasts about a decade. Estrogen swings, progesterone slips first, testosterone quietly declines, and growth hormone falls alongside all of it. That is why the workout that worked at 25 stops working at 45. It is why women come to me saying "I am doing everything right and the scale will not budge." Your biology is changing, and your approach has to change with it.
In this episode I'm giving you my top recommendations for every pillar so you walk away with a real protocol, not a pile of overwhelm. We cover the exact biomarker labs to ask for, the truth about Hormone Replacement Therapy (HRT) now that the black box warning is finally off, the protein and blood sugar shifts your body actually needs in this decade, the strength training and lifestyle biohacks that move the needle, the top supplements that matter, and the foundational and advanced peptide and bioregulator stacks I recommend most often.

If you'd like to work with me, you can book a free call here.


Timestamps:
02:14 - Housekeeping: one-on-one consults are now open
06:09 - What we are covering today (full roadmap)
08:03 - What perimenopause actually is, average ages, the genetic component
13:18 - Progesterone, the first hormone to fall
17:11 - Estrogen, the master regulator that swings
21:05 - Testosterone, the quiet decline that drives libido and motivation
22:33 - DHEA, cortisol, thyroid, insulin, and FSH
31:36 - The exact labs to ask for (and where to get them)
39:38 - HRT, the 2002 study, bioidenticals, and why timing matters
43:38 - Pillar 1: Nutrition (protein, blood sugar, fiber, alcohol)
53:48 - Pillar 2: Lifestyle and biohacks (strength training, sunlight, nervous system, sauna)
01:05:30 - Pillar 3: Supplements (top 5 + herbs)
01:13:03 - Pillar 4: Peptides foundational stack (BPC-157, Epitalon, Selank)
01:23:47 - Advanced peptide layer (CJC-1295 + Ipamorelin, MOTS-c, PT-141, DSIP, Kisspeptin)
01:35:44 - Fringe biohacks (Dutch test, genetic testing, red light, PEMF, CGMs)
 
Resources:
My trusted Peptide Source Guide.
Work with me one-on-one.
The Her Stack Planner (digital or prints at home).
Join The LongHer Life  ongevity community

Products mentioned:
BiOptimizers Magnesium Breakthrough code BIOHACKINGBRITTANY
HigherDOSE (red light face mask, hair hat, full body panel, PEMF mat) code BRITTANY15
Kineon red light laser, code BIOHACKINGBRITTANY
Fatty15 C15 essential fatty acid, code: BIOHACKINGBRITTANY
Naked Nutrition creatine monohydrate, DM for discount

Labs I recommend:
Function Health (US)
Hundred Health (US, ~100 biomarkers).
SiPhox Health (US + Canada at-home blood), code BRITTANY20
NIA Health and Felix Health (Canada).
Dutch Test (dried urine, ships worldwide).


Let's connect:
Instagram, TikTok, Facebook
Shop my favorite health products
Listen on Spotify, Apple Podcasts, YouTube Music

This is for educational purposes only. This is not medical advise.

This week is a Q&A episode in two parts.
In Part 1, I give you the honest, real-numbers breakdown of the four Central American countries we keep weighing for our family: Nicaragua, Costa Rica, Panama, and Mexico. Rent, nannies, food, healthcare, schools, and flights from Canada.
In Part 2, I answer three of the peptide questions you sent me: the Wolverine blend for an ACL tear, Selank vs psilocybin microdosing, and whether GHK-Cu actually works in a body cream. 
Join The LongHer Life for women-specific guidance on peptides, hormones, and longevity.
 
Timestamps:
04:00 - The four-country comparison framework
08:00 - Nicaragua, San Juan del Sur
13:00 - Costa Rica, Guanacaste (Tamarindo, Nosara)
19:00 - Panama, the underrated dark horse
24:00 - Mexico, Riviera Maya (Playa del Carmen, Puerto Aventuras)
30:00 - Side-by-side comparison: rent, nanny, healthcare, schools, food, flights
36:00 - Wolverine blend for ACL tear (BPC-157 + TB-500, blends vs. singles)
47:00 - Selank vs. psilocybin microdosing
58:00 - GHK-Cu body cream: does it actually work?
01:12:00 - Recap and where to go from here
 
Resources:
My trusted Peptide Source Guide.
Work with me one-on-one.
The Her Stack Planner.
Join The LongHer Life.
 
Let's connect:
Instagram, TikTok, Facebook
Shop my favorite health products
Listen on Spotify, Apple Podcasts, YouTube Music
 
Disclaimer: I am a Registered Holistic Nutritionist and educator, not your physician, nothing here is medical advice.

Your body after a baby was never a calorie problem. It is a metabolic one. In this Her Stack episode I am walking you through exactly how to restore your metabolism so body composition follows. The goal is not weight loss. The goal is metabolic restoration. Body comp is downstream.
I am breaking down the four drivers that actually run body composition (insulin, thyroid, sleep, growth hormone), the four pillars to address them (nutrition, lifestyle, supplements, peptides), and the exact peptide sequencing for women. Plus my honest take on GLP-1s including semaglutide, tirzepatide, and retatrutide, where they actually fit, and why microdosing makes more sense than chasing the scale.
I also share what nobody talks about. Eating less postpartum often makes body composition worse. Breastfeeding is sequencing, not failure. Growth hormone is the layer women never hear about, so they plateau and blame their age when it was a fixable signal the whole time.
Join The LongHer Life for women-specific guidance on peptides, hormones, and longevity.
 
I TALK ABOUT:
00:00 Welcome back to the Her Stack series
00:53 Updates: working with me one-on-one and my new peptide planner
06:15 Why body composition not weight, and why metabolism not calories
07:01 The four drivers and four pillars framework
09:00 Driver 1: Insulin resistance and why stubborn middle fat is an insulin problem, not a calorie problem
11:30 Driver 2: Thyroid, and why TSH alone misses Free T3 (the worker hormone)
14:50 Driver 3: Sleep, cortisol, and the loop back to insulin resistance
19:32 Driver 4: Growth hormone, the layer nobody talks about that's blunted postpartum and through aging
22:19 The labs to actually ask for: fasting insulin, Free T3, IGF-1, DHEA-S, plus a 2-week CGM
24:30 Pillar 1: Nutrition (protein floor of 120g, leucine at every meal, food order, fiber, and why you should NOT under-eat)
28:06 Why leucine flips the muscle-building switch
35:00 Pillar 2: Lifestyle and biohacking (lift 3x a week, walk 7-10k steps, zone 2, cold and heat, red light, and the fringe tier honestly)
45:30 Pillar 3: Supplements (creatine, magnesium glycinate, myo-inositol, omega-3, berberine, and breastfeeding sequencing)
51:01 Berberine, AMPK, and "nature's metformin"
55:30 Pillar 4: The peptide stack starts here with AOD-9604
56:00 AOD-9604, the growth hormone fragment, why I am personally taking it right now
01:02:00 MOTS-c, the "exercise in a molecule" mitochondrial peptide
01:05:00 5-Amino-1MQ and releasing the brake on fat cells
01:07:00 Sermorelin, the gentle GH entry (what a secretagogue actually is)
01:10:00 CJC-1295, Ipamorelin, and Tesamorelin for post-weaning GH restoration
01:13:00 The GLP-1 honest take: semaglutide, tirzepatide, and the retatrutide question
01:14:00 Why retatrutide is called the triple agonist and where it fits (and where it doesn't)
01:19:27 Recap and wrap-up
 
RESOURCES:
Work with me one-on-one on your peptide stack and protocol.
The Her Stack Planner, the first peptide tracking journal built around female biology.
Free Peptide Masterclass for Women.
Join The LongHer Life for women-specific guidance on peptides, hormones, and longevity.
 
LET'S CONNECT:
Instagram, TikTok, Facebook
Shop my favorite health products
Listen on Spotify, Apple Podcasts, YouTube Music