On the occasion of Women’s Month and our campaign „I Am a Bulgarian Woman. I Know What I Choose,“ we spoke with Dr. Ralitsa Nikolova – a physician specializing in functional medicine and biohacking. The conversation was candid, inspiring, and full of practical advice you can apply starting today.
Dr. Ralitsa Nikolova is a physician practicing in Sofia, focused on functional medicine. Her approach is based on the conviction that the body is a single biological system, and that real change comes when you treat the root cause, not just the symptoms. She combines the latest scientific findings with a deep understanding of female physiology and hormonal balance.
In this article you’ll learn:
- What functional medicine is and why the approach for women is different
- Which bodily signals women commonly ignore — and why that’s a mistake
- Why energy, sleep, and mood change after 35
- Which 3 supplements Dr. Nikolova recommends for almost every woman
- Easy biohacking techniques for more energy and less stress
- The four pillars of longevity — and why social connections are among them
You can watch the full interview with Dr. Nikolova on our YouTube channel channel.
What Is Functional Medicine
Have you heard about functional medicine and wondered whether it’s just another passing trend? Dr. Nikolova immediately puts those doubts to rest.
She explains that functional medicine isn’t alternative medicine – it’s standard medicine with a fundamentally different approach. Instead of viewing the body as a collection of organs, it sees it as a single biological system in which everything is interconnected.
For women, Dr. Nikolova shares, this approach is especially important. Female physiology is more sensitive to environment, lifestyle, and emotional state – not by chance, but because the part of the brain responsible for emotions is more developed. This means emotional health is directly linked to physical health.
The Signals Your Body Sends You
Women are masters of multitasking. But that very superpower sometimes turns against us. Dr. Nikolova points out something that will probably make you stop and think.
Severe PMS, constant fatigue, disrupted sleep – none of these are „just from getting older“ or something normal. Dr. Nikolova notes that far too many women hear „that’s normal“ from their doctors, while their body is actually sending clear signals of imbalance.
Why Do Things Change After Age 35?
Dr. Nikolova shares that around age 35–40, women begin to experience a slow but noticeable hormonal shift. Progesterone – the hormone of reproduction – starts to decline. Estrogen fluctuates up and down, which can go on for years and cause a lot of unpleasant symptoms.
Dr. Nikolova is adamant: through our lifestyle, we can offset these changes. Sleep, regular movement, exposure to natural light – these aren’t clichés, but real, scientifically backed hacks.
The Role of Food Supplements
Dr. Nikolova emphasizes that taking food supplements should be tailored to the individual, but there are some basic things that often apply broadly.
Here are three supplements that apply to almost everyone:
Magnesium
Dr. Nikolova notes that magnesium comes in different forms — for the nervous system, for brain function, for digestion. It’s important to choose the right form for you. RealFood Liposomal Magnesium comes in a bioavailable form, specially chosen for optimal absorption.
Vitamin D
Dr. Nikolova stresses: vitamin D should always be taken in the morning, because it affects melatonin and the sleep hormone.
Omega-3
For brain plasticity, heart protection, and reducing inflammation.
Below you can see a few suggestions from RealFood, that can easily become part of your daily routine.
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Advice from Dr. Nikolova:
Price doesn’t determine quality. Advertising isn’t a 100% guarantee. It’s important to make informed choices ourselves – to learn about a product’s active ingredient, dosage, and origin.
Biohacking: How to Improve Your Daily Life
The word „biohacking“ sounds complicated, but Dr. Nikolova quickly makes it approachable. She explains that the idea isn’t at all to „hack“ your health with extreme methods, but to improve it through natural, simple daily habits.
Biohack #1: Morning Light
Dr. Nikolova advises getting natural light for at least 15 minutes within an hour of waking up. It can be your balcony, the street, or even your yard. No sunglasses, and not through glass.
Biohack #2: Stable Blood Sugar = Stable Energy
Dr. Nikolova points out something many people don’t realize: frequent snacking – even on small, „harmless“ carb-based snacks – causes spikes and crashes in blood sugar, which is directly felt as an afternoon energy slump.
Her simple formula: a protein breakfast within an hour of waking, and 2–3 meals a day without constant snacking in between.
Stress and Resilience to It
Dr. Nikolova comments that stress doesn’t only come from „big“ events. Stress is not sleeping, stress is not eating regularly, stress is traffic jams downtown. We can’t eliminate the stress around us, but we can train our nervous system to handle it better.
This is where the vagus nerve comes in – the most important nerve of the parasympathetic nervous system, responsible for rest and recovery. Dr. Nikolova describes it like a muscle – the more you train it, the more resilient you become to stress.
Three Breathing Techniques From Dr. Nikolova
Double Inhale: Two short, consecutive inhales through the nose, followed by a slow exhale through the mouth. Repeat 5–6 cycles. Great for acute stress in a given situation.
Box Breathing: 4 seconds inhale -> 4 seconds hold -> 4 seconds exhale -> repeat
Vibrational Humming (OM): Mechanically stimulates the vagus nerve through vibration in the throat. 5 minutes in the morning and 5 minutes in the evening
Dr. Nikolova emphasizes: „It needs to be done regularly, and then it really works. You simply become calmer.“
The Four Pillars of Longevity
Dr. Nikolova shares that longevity lies in our everyday choices.
She shares that the four main pillars of longevity are nutrition, movement, sleep, and social connections. Health isn’t built with a single action, but with a series of choices you make every day.
Protein – The Nutrient You Shouldn’t Underestimate
Dr. Nikolova stresses that after age 30–35, protein needs increase – due to muscle mass loss and a more demanding lifestyle.
Animal proteins (eggs, meat, dairy) are complete, since they contain all the essential amino acids. With plant proteins, it’s important to combine legumes and grains to get the full amino acid spectrum.
She adds that higher-calorie food is sometimes more beneficial – it all depends on quality. Fasting (fasting) is also not a one-size-fits-all solution, and under stress or overtraining it can put a strain on hormonal balance.
How to Connect With Your Body and Why Taking Care of Yourself Isn’t Selfish
Women very often neglect their own needs in their effort to be good mothers, partners, and colleagues. Dr. Nikolova notes:
In Women’s Month and during our campaign “I Am a Bulgarian Woman. I Know What I Choose,”her message rings even louder. Choose to inform yourself. Choose to take care of yourself. Choose quality. Choose long-term care, not compromise.
