Biohacking stacks

Deep Sleep Reset

Testosterone is made while you sleep. Most men leave 15–20% on the table with a broken sleep architecture.

• Hard cutoff on caffeine 10 hours before bed
• Bedroom at 65–67°F, blackout, no standby LEDs
• Magnesium glycinate 400mg + 15mg zinc 60 min before bed
• Same wake time 7 days a week, 10 min of morning sun within 30 min
• No screens for the first 30 minutes after waking — sun and water before the phone
• 16oz of water minimum within 30 min of waking, before caffeine
• Say your morning affirmation out loud — start with "I am safe"
• No alcohol within 4 hours of sleep — it flattens REM and tanks free T

Watch: Total Testosterone · Free Testosterone

Adds to protocol: No Screens First 30 Min · Morning Water (16oz min) · Morning Affirmation · Magnesium Glycinate · Zinc Picolinate

Heat & Cold Contrast

Sauna plus plunge drives growth hormone, norepinephrine and vascular health — minimal time, maximum ROI.

• Sauna 4x/week, 20 min at 175–195°F
• Finish with 2–3 min cold plunge at 45–50°F
• Never plunge immediately post-lift — wait 4 hours to protect hypertrophy
• Replace 1L water + electrolytes per sauna session

Watch: Hematocrit

Adds to protocol: Sauna Session · Cold Plunge · Electrolytes

Estrogen Management on TRT

Most 'high E2' symptoms are dosing and body-fat problems, not aromatase-inhibitor (AI) problems. Fix inputs before reaching for anastrozole.

• Split your weekly dose into 2–3 injections to flatten peaks
• Drop body fat below 18% — adipose tissue is where aromatase lives
• Retest sensitive estradiol 6 weeks after any dose change
• Only consider an AI with symptoms AND confirmed elevated sensitive E2

Watch: Estradiol (sensitive) · Total Testosterone · SHBG

Adds to protocol: Testosterone Cypionate (split dose) · Sensitive Estradiol Retest

Blood Viscosity Control

Rising hematocrit is the most common reason men are forced off therapy. It's also the most manageable.

• Check CBC every 12 weeks, no exceptions
• More frequent, smaller injections instead of one large weekly shot
• 3–4L water daily; dehydration inflates readings
• Therapeutic phlebotomy or donation if HCT crosses 52%

Watch: Hematocrit

Adds to protocol: CBC Panel · Hydration Target (3–4L)

Metabolic Base Layer

Insulin sensitivity sets the ceiling on everything else. This is the unsexy stack that makes the rest work.

• 1g protein per lb of goal bodyweight
• Zone 2 cardio 150 min/week, split into 3–4 sessions
• 10 min walk after every meal over 500 kcal
• Lift heavy 3–4x/week with progressive overload logged

Watch: HbA1c · LDL Cholesterol

Adds to protocol: Zone 2 Cardio · Resistance Training · Post-Meal Walk

Recovery Peptide Stack

For nagging tendon and joint injuries that keep interrupting training blocks. Source and dose carefully.

• BPC-157 250–500mcg daily, subcutaneous near the injury site
• TB-500 2mg twice weekly for the first 4 weeks
• Run 6–8 weeks, then a minimum 4-week washout
• Only use third-party tested material with a certificate of analysis

Adds to protocol: BPC-157 · TB-500

Fat Loss Peptide Protocol

A GLP-1 backbone with lipolytic support for men carrying visceral fat that blunts testosterone and insulin sensitivity. Muscle retention is the whole game here — eat and lift like you mean it.

• Semaglutide 0.25mg weekly for 4 weeks, then titrate slowly — do not chase the fastest ramp
• Hold protein at 1g per lb of goal bodyweight even when appetite disappears
• Lift heavy 3–4x/week; rapid loss without resistance training strips lean mass
• Tesamorelin 1mg nightly on an empty stomach targets visceral fat specifically
• Retest fasting glucose, HbA1c and a lipid panel at week 12
• Electrolytes and 3L water daily — GI side effects are mostly a hydration problem

Watch: HbA1c · LDL Cholesterol · Total Testosterone · SHBG

Adds to protocol: Semaglutide · Tesamorelin · L-Carnitine · Electrolytes

Organ Health & Longevity Peptides

Liver, kidney and cardiovascular support for men running long-term therapy. This is the stack that keeps you eligible to stay on protocol for decades.

• Full metabolic panel plus lipids and hsCRP before you start — you need a baseline
• Epitalon 10mg nightly for 10 days, twice a year, not continuously
• TA-1 (Thymosin Alpha-1) 1.5mg twice weekly during immune-stress seasons
• TUDCA 500mg daily for hepatic support, especially with any oral compounds
• Zero alcohol on cycle — it competes directly for liver bandwidth
• Recheck ALT, AST, creatinine and eGFR at week 12

Watch: LDL Cholesterol · Hematocrit · HbA1c

Adds to protocol: Epitalon · Thymosin Alpha-1 · TUDCA · Comprehensive Metabolic Panel

Growth Hormone Secretagogue Cycle

Pulsatile GH support for sleep quality, connective tissue and lean mass — without shutting down your own production the way exogenous HGH does.

• CJC-1295 (no DAC) 100mcg + Ipamorelin 200mcg before bed, 5 nights on / 2 off
• Dose on an empty stomach — no carbs or fat within 2 hours, insulin blunts the pulse
• Run 8–12 weeks, then a 4-week washout to preserve receptor sensitivity
• Watch fasting glucose; secretagogues can nudge insulin resistance upward
• Stop immediately if you get persistent numbness or tingling in the hands

Watch: HbA1c

Adds to protocol: CJC-1295 (no DAC) · Ipamorelin