Best Natural Ways To Optimize And Biohack Testosterone Levels

Dr. Sovjärvi shares his evidence-based approach to naturally optimising testosterone levels, drawing from both clinical research and personal experience in achieving youthful hormone levels after 40.

Key Takeaways:

Sleep Optimisation

• Each lost hour decreases testosterone by 15%
• Optimal sleep duration: 8-9 hours
• Quality matters as much as quantity
• Consistent sleep schedule supports hormonal rhythm

Body Composition

• Optimal body fat: 15% for men over 40
• Visceral fat particularly harmful to testosterone
• Top strategies for visceral fat reduction:
• High-intensity interval training
• Strength training
• Green tea (3 cups daily)
• Stress management

Training Protocol

• Explosive movements with controlled form
• 4-6 reps with moderate-heavy loads
• Focus on compound movements
• Target androgen-rich areas (chest, shoulders, trapezius)
• "Greasing the groove" - brief, intense sessions throughout day

Nutritional Framework

• Macronutrient ratio: 25-30% protein, 40-45% carbs, 40% fat
• Protein: 1.6-1.8g per kg bodyweight
• Higher carb intake supports testosterone production
• Essential fats crucial for hormone synthesis
• Emphasis on whole foods, minimal grains

Supplementation Strategy

• Boron: 6-10mg daily
• Vitamin D3: >3,000 IU
• Zinc: Evening dosing
• Creatine: 5-8g daily
• L-Carnitine L-Tartrate: 2g daily
• Shoden Ashwagandha: 60-120mg daily

Lifestyle Considerations:

• Avoid endocrine disruptors (plastics, receipts, certain cosmetics)
• Regular sexual activity
• Manage stress levels (meditation, nature exposure)
• Moderate exercise better than extreme endurance
• Stay hydrated

Practical Implementation:

• Start with sleep and stress management
• Add strength training protocol
• Optimise nutrition and body composition
• Layer in supplementation strategically
• Regular testing to monitor progress

This protocol helped Dr. Sovjärvi achieve testosterone levels matching his 25-year-old baseline, demonstrating the potential for natural optimisation in men over 40.

The information, content, and materials presented during here are for informational and educational purposes only. They do not constitute medical advice, diagnosis, or treatment, and should not be considered a substitute for professional medical consultation, diagnosis, or treatment.