Biohacking Food: How I'm fueling my midlife energy (without giving up cheese)

Last week, we explored the Movement pillar of biohacking, how to move smarter, not just more.
This week, let’s dig into the next big one: Food.

If you’ve ever stared at a shelf of “healthy” packaged snacks wondering what’s actually good for you, you’re not alone. The truth is: our food environment makes healthy eating confusing, even for those of us who try.

So, I’m going back to basics, with Dr. Casey Means’ biohacking nutrition theory as my guide.

Read here to catch up: Can Biohacking Actually Work for Regular People?https://betteruboost.substack.com/p/can-biohacking-actually-work-for

Eat unprocessed or minimally processed whole foods.
Avoid ultra-processed industrial foods.

That’s it. Simple, right? (In theory.)

The magic happens when you focus on foods that talk to your cells in the right way. Here’s how she breaks it down:

🥦 Micronutrients & antioxidants: tell your mitochondria: “You are resilient.”
Think colorful vegetables, berries, herbs, spices.

🐟 Omega-3 fatty acids: tell your cells: “You are safe.”
Think salmon, sardines, chia seeds, walnuts.

🌾 Fiber: tells your microbiome: “I love you.”
Think greens, oats, flaxseed, legumes.

🥒 Fermented foods: tell your body: “You can do it.”
Think sauerkraut, kefir, yogurt, kimchi.

🍳 Protein: tells your cells: “Let’s build.”
Think eggs, poultry, beans, tofu, lentils.

(to limit or replace)

🚫 Refined sugar
🚫 Refined, industrial vegetable and seed oils
🚫 Refined grains

These foods disrupt your metabolism and your body’s ability to use energy efficiently. Over time, they create what Dr. Casey calls “bad energy.”

TRICK : if you do eat it, think exercice right away. One example here. Or air squat.

Here’s my current real-life food plan, adapted to my taste, my schedule, and my Canadian grocery options (Calgary is not Provence or Franche Comté, let’s be honest).

It’s not perfect, but it works for me, and that’s the point.

Breakfast

Almond bread with cream cheese and cheese or eggs and cheese (I’m team salty breakfast all the way).

I’ve also stopped forcing myself into intermittent fasting because it left me starving around 3 p.m., no matter what I ate for lunch. I feel better and more balanced without it.

Lunch

Tortilla with meat, cheese, and salad or avocado with nuts, always (crunch).

Simple, satisfying, and protein-forward. It’s easy to prep, and I don’t have to think too hard about it.

Snack (a.k.a. my sweet time)

This is my creative moment: my mix of pleasure and protein.
Options rotate between:
🍫 Chocolate mousse made with cocoa, raw coconut cream, psyllium, chia, milk, and a touch of maple syrup.
🍪 Almond cookies with chia jam sometimes or nut butter.
🍎 Apple/pear slices with peanut butter.

Dinner

Whatever protein is on the menu + vegetables or lettuce for me,
and carbs (rice, pasta, semolina) for my husband and son, our in-house athlete.

If it’s a no-meat day for them, we’ll go for quinoa or beans. I usually add tofu for myself (my son still refuses it, and I’ve stopped trying!).

I admit it, dinner is where I improvise the most.

Evening treat

RIGHT AFTER the dinner.Always. Dark chocolate or no-sugar milk chocolate.
Because life without chocolate? No, thank you.

💡 Reading labels changed everything. I’ve learned to spot hidden sugar and bad oils fast.
💡 Pantry reset. I replaced “bad energy” foods with better ones.
💡 Frozen organic fruits and veggies are lifesavers in a cold climate.
💡 Local matters. My organic shop is so-not-so expensive if you check well.

I’ll be honest: I eat the same things pretty often. And I’m okay with that.

Knowing I have my go-to breakfast and lunch keeps me sane, and grocery shopping simple. I rotate breakfast and lunch every 3 months in general.

Dinner is where I get creative with my family. And maybe one day, when I’m back in France, the menu will look a little more Mediterranean. But for now, this works, and my energy levels + waist thank me. (Bye 3 layers belly).

I tried to indulge during the weekend, or Friday evening, and not make a big deal out of it. As a French woman, cheese is still my weakness. Please note that I do not drink alcohol.

1- It’s hell of expensive and not really good here.

2- My osteopath and my liver are happier without it.

• What’s your relationship with food right now?

• Do you eat the same things often, or do you thrive on variety?

• What’s one “bad energy” food you’d like to swap out this month?

✨Would you like to know more about glucose and tricks to smooth the insulin peak?

Drop a comment below. I’d love to hear what works for you.

See you next Wednesday for Part 3: Stress Management.

With warmth and a mouth full of cheese (Mont d’OR - local cheese in Franche Comté - France).

🌺 Marie