⚡ Biohacking report
Natural Hormone Optimization
Testosterone isn't "hacked" with miracle pills. These are the evidence-based factors that actually move the needle for a natural man.
Leproult & Van Cauter 2011Pilz et al. 2011Whittaker & Harris 2022Cinar et al. 2011
7–9
Sleep
hours/night
3,000–4,000
Vitamin D
IU/day
>25%
Dietary fat
of calories
10–15%
Body fat
optimal
📚 Scientific references▼
- Leproult, R., Van Cauter, E. (2011). "Effect of 1 week of sleep restriction on testosterone levels in young healthy men." JAMA, 305(21), 2173–2174.
- Pilz, S., et al. (2011). "Effect of vitamin D supplementation on testosterone levels in men." Horm Metab Res, 43(3), 223–225.
- Cinar, V., et al. (2011). "Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects." Biol Trace Elem Res, 140(1), 18–23.
- Whittaker, J., Harris, M. (2022). "Low-carbohydrate diets and men's cortisol and testosterone: systematic review and meta-analysis." Nutrition and Health.
- Prasad, A.S., et al. (1996). "Zinc status and serum testosterone levels of healthy adults." Nutrition, 12(5), 344–348.
Want a diet that respects your hormonal health (enough fat, micros, real calories)?
Create my plan →More reports
🔥
Cutting (Fat Loss)
A complete, evidence-based guide to losing fat while preserving the maximum amount of muscle as a natural lifter.
💪
Lean Bulking
An evidence-based strategy to maximize muscle gain while minimizing fat accumulation, within the limits of natural bodybuilding.
⚖️
Maintenance & Recomposition
The science of losing fat and building muscle at the same time — and how to keep your results for the long term.
😴
Sleep Biohacking
You can train and eat perfectly, but if you sleep poorly you sabotage your body composition. Sleep is the most underrated "supplement" in fitness.
🧊
Cold, Heat & Hormesis
Ice baths and sauna are trending, but the science has important nuances — including when cold can work against you if you want muscle.
📈
Metabolic Health & Glucose
Insulin sensitivity is the foundation of metabolic health and of partitioning nutrients toward muscle. These are the evidence-based habits that improve it.