TODAY'S AJENDA #66

I cringe every time I hear the word “biohack.” This buzzword has become a catch-all that promises that one simple trick will unlock outsized health results, whether that’s buttered coffee for mental clarity or red light therapy for recovery. 

And I get it: “Biohack” sounds cutting-edge. But after more than two decades of practicing medicine (with the Ivy League credentials to back it up!) I find the term both misleading and unhelpful. 

Here’s why: 

There’s No “Hack” for Human Biology

The term “hack” originated from a 1950s computer program at the Massachusetts Institute of Technology (MIT), where students found shortcuts for their machines to save time, effort, and money. 

But when programmers hack, they’re working with relatively predictable and logical systems where the same input produces the same output. 

That’s just not the case for human bodies. They’re nuanced and mind-blowingly sophisticated. Everything from our hormones, metabolism, cardiovascular system, and mental health required decades of research to understand even the basic mechanisms! 

The very definition of “biohacking” suggests your body is a machine with glitches to exploit rather than a complex system that requires personalization, good habits, and respect for its natural processes. 

Simply put, your body doesn’t operate on shortcuts. So what does it respond to? 

The Science Behind Health Isn’t Sexy, But It Works

Here’s what we know actually improves your health: 

1) Move Your Body (Regularly) 

Consistent physical activity (cardio) lowers your risk of heart disease, stroke, and Type 2 diabetes. The same goes for strength training (lifting weights, bodyweight exercises, etc). 

It’s basic advice, but you’ve heard it a million times because it’s backed by the CDC, WHO, and over 50 years of public health data and published peer-reviewed studies. 

2) Sleep 7-8 Hours a Night 

A solid night’s sleep is key for immune function, metabolic regulation, and mental health. Keep your bedroom cool (around 65-68°F) to help your body temperature drop for deeper sleep. 

3) Eat Fiber and Protein

They’re the gold standard for blood sugar control and gut health. Women over 50 need about 30 grams of fiber and at least 1.6 grams/kg body weight (ideally half from plants) daily. 

4) Manage Your Stress 

We have imaging studies that show high cortisol (the stress hormone) can negatively impact the brain. 

Fortunately, on the flip side, we also have studies showing that mindfulness practices can improve brain regions associated with memory, sense of self, and empathy. 

Why Aren’t These Practices Viral? 

If this advice works (and the science proves it does), why isn’t it amassing millions of views on social media? 

Because it’s boring. It’s much more alluring to buy into the fallacy that your health could be enhanced with one simple gadget or trick. Instead, the traditional advice is slow, steady, and unsexy, and that’s not exactly a winning formula on social media. 

Let me be clear: I’m not anti-innovation. I really love it when tech, nutrition, and medicine intersect. I’m fascinated by wearables that track heart rate, glucose monitors that MAY personalize nutrition, and evidence-based supplements that target mitochondrial function. 

But there’s a big difference between using advancements to understand our bodies versus using them to ditch fundamental healthy habits. 

Should I Quit Cold Plunges and Blue Light Glasses?

Not at all. I get in a cold plunge every chance I get, own blue light glasses, and use red light therapy. I like these things, and there is some science behind them. 

However, I use them as tools, not solutions. There’s very little solid peer-reviewed evidence that “biohacking” behaviors result in better long-term health outcomes than the basics. 

Those basics, as I mentioned earlier, are the same things that your grandmother probably recommended to you. Get lots of sleep. Get up early. Go outside. Place your feet on the grass. Manage your stress and screen time. Laugh, have sex, and stay socially and mentally engaged. And be kind to yourself when you’re not.

So no, I don’t like the word “biohack.” It overpromises and under-delivers, and suggests health is something you can game rather than something you have to cultivate.

But if you figure out how to “hack” cooking or parenting? Call me. I’m all ears.

If you’ve ever stepped out of the shower and noticed your hair looking dry, skin appearing dull, or scalp feeling irritated, you might have wondered: Could it be my water?

Short answer? Possibly. But the long answer is a little more nuanced. Let's explore how hard water affects your hair and skin, and what you can do about it. 

What Exactly Is Hard Water?

Hard water is water that contains high levels of dissolved minerals, mainly calcium, magnesium, iron, manganese, and some other metals. 

• Zoom In: Hard water is everywhere. It’s estimated that over 85% of US households have some degree of hard water, depending on their local water source. 

These minerals aren’t inherently harmful (calcium and magnesium are good for you when you drink them!). But when they’re coating your hair and skin during every shower? That’s when problems can arise. 

How Hard Water Affects Your Hair 

Those calcium and magnesium minerals in hard water don't just “rinse off.” They cling to your hair shafts, creating a mineral buildup that changes your hair texture for the worse over time. 

• Science Says: A study found that hair exposed to hard water became rougher, less elastic, and more prone to breakage compared to hair washed with soft water (Luqman et al., 2018). 

The real kicker? This mineral buildup prevents your shampoo from doing its job. That means you’re more likely to deal with stubborn residue that weighs your hair down, kills its shine, and can even contribute to scalp flaking or irritation. 

How Hard Water Affects Your Skin 

Hard water doesn’t just mess with your hair. It can be rough on your skin, too, especially if you already have sensitive skin or conditions like eczema or psoriasis. 

Why does this happen? There are two mechanisms at work:

1. The minerals leave a residue on your skin that interferes with your natural protective barrier. This makes your skin drier and more vulnerable to irritation. 

2. Those same minerals bind with the surfactants in your soap and body washes, forming compounds that strip away your skin’s natural oils. 

And hard water’s effects can be especially harsh when our skin barrier is still developing. One study found that infants living in areas with harder water were more likely to have visible eczema (Perkin et al., 2016). 

What Can I Do About It? 

Not everyone is equally sensitive to hard water. Many people shower with it every day and never notice a difference in their hair or skin (the rest of us drew the genetic short straw, apparently). 

But for those of us who do notice a difference? Here are a few evidence-based steps you can take: 

• Use a gentle, pH-balanced cleanser: Avoid harsh soaps that further strip the skin barrier. Look for cleansers labeled as “soap-free” or “for sensitive skin.”

• Moisturize after showering: Applying a good moisturizer while your skin is still damp locks in hydration. I recommend using natural oils (such as coconut) rather than lotion, as the latter can be packed with chemicals. 

• Clarifying shampoos (used sparingly): These remove mineral buildup from hair. However, you shouldn’t use them more than once a week or you risk over-drying your hair. 

• Consider a whole-house softener: If you live in an area with very hard water and have significant skin or hair issues, installing a whole-house water softener is the most effective way to soften water. 

What About Showerhead Filters? 

They’re advertised as an easy-breezy fix to soften water, but most showerhead filters don't "soften" water the way whole-house systems do. However, they can make a difference in your shower experience. 

Many people (myself included) report softer skin, silkier hair, and less irritation. That’s probably more due to the reduced chlorine rather than a change in water hardness, but it still counts for something! 

I’ve been using Vitaclean’s* shower filter for the past six months, and I personally love it. Not only does it remove impurities and dirt (gross, but I’ve checked the filter after 3 months and it’s always brown), but it also infuses Vitamin C into the water, which fills my bathroom with spa-level essential oil scents.  

While there’s no conclusive or published scientific data to support the benefits of Vitamin C-infused shower water, it definitely passes the “can’t hurt and can possibly help” litmus test for me! It makes sense to me, feels like an easy way to practice self-care, and honestly, my skin, hair, and mood are better for it. 

If you’re thinking of upgrading your shower routine, Vitaclean is offering Ajenda subscribers 10% off. Grab your discount right here!

Although heart issues are often seen as a “man’s problem,” heart disease is actually the leading cause of death for women in the US. The good news is that there is so much we can do to take care of our hearts before there’s ever a problem. 

And one of those things is seeing a cardiologist. 

While you don’t need to wait a certain age, there are guidelines to help you decide when to go. I spoke with Dr. Jennifer Haythe, Director of the Cardio-Obstetrics program at Columbia University, about when women should prioritize cardiovascular care and what signs to watch out for. 

If You’re Above 40 

Once you turn 40, start having conversations about your heart health with both your primary care doctor and OB-GYN. Why both? Because your reproductive and cardiovascular health are closely connected: 

• Polycystic Ovary Syndrome (PCOS). PCOS is a hormonal disorder, but it’s linked to insulin resistance and inflammation. That can lead to a higher risk of diabetes, high blood pressure, or of LDL cholesterol. 

• Menopause. Before menopause, estrogen offers some protection against heart disease. But once estrogen levels drop, the risk of heart disease increases. 

Of course, we can’t forget pregnancy, which puts your cardiovascular system through a real ‘stress test’ of sorts. While pregnant, your blood volume increases by 30% to 50%, the heart works harder, and circulatory dynamics change to support a growing human. 

And if there are complications during pregnancy, it can be an early warning sign of future heart issues. You’re at higher long-term risk of heart disease if you’ve had: 

• Preterm Delivery: Giving birth before 37 weeks of pregnancy. 

• Gestational Diabetes: High blood sugar that develops during pregnancy. 

• Placental Abruption: When the placenta separates from the uterine wall before delivery. 

• Pre-eclampsia: High blood pressure and protein in urine during pregnancy. 

If You’re Under 40 

Under 40? Then you should consider seeing a cardiologist if you have any of the following risk factors: 

• Family History of Early Heart Disease: If close relatives had heart attacks or strokes before age 55 (for men) or 65 (for women), that’s your cue. The same goes for family history of genetic causes of arrhythmia or cardiomyopathy (heart failure syndromes). 

• Certain Health Conditions: If you have high blood pressure, high cholesterol, diabetes (including gestational diabetes), or obesity, it’s best to get checked out, as it can put extra strain on your cardiovascular system. 

• Smoking History: Whether you're a current smoker or quit years ago, tobacco use damages blood vessels and increases heart disease risk. 

• Autoimmune and Connective Tissue Diseases: Conditions like lupus, rheumatoid arthritis, scleroderma, Marfan’s Syndrome, Ehlers-Danlos Syndrome, or Loeys-Dietz Syndrome can affect your heart. 

How to Keep Your Heart Healthy

The best ways to keep your heart healthy are the same tried-and-true habits we covered earlier: Consistent, quality sleep, managing your stress, moving your body daily, and eating a heart-healthy diet (which includes lots of fatty fish, leafy greens, berries, nuts, and whole grains). 

Bottom line: You should chat with your primary care doctor or OB-GYN about heart health by age 40, or sooner if you have risk factors or symptoms. 

Thank you @luluhunts for the question! To get your medical question answered, submit one on my Instagram right here. 

_{Dr. Haythe is the Irene and Sidney B. Silverman Associate Professor of Cardiology in Medicine, Director of the Adult Pulmonary Hypertension Program, and Director of the Cardio-Obstetrics program at Columbia University Irving Medical Center in New York City. She specializes in heart failure, cardiac transplant, pulmonary hypertension, women’s cardiovascular disease and cardio-obstetrics. Follow her on instagram@jennhaythe.} 

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ABOUT DR. JEN

In her former roles as chief medical correspondent for ABC News and on-air cohost of “GMA3: What You Need to Know,” Dr. Jennifer Ashton—”Dr. Jen”—has shared the latest health news and information with millions of viewers nationwide. As an OB-GYN, nutritionist, and board-certified obesity medicine specialist, she is passionate about promoting optimal health for “the whole woman.” She has authored several books, including the national best-seller, The Self-Care Solution: A Year of Becoming Happier, Healthier & Fitter—One Month at a Time. And she has gone through menopause…

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