I test it on myself before I tell you to do it.
Eight years ago I had my first full male hormone panel run. The results were technically normal. But "normal" and "optimal" turned out to be very different things — and finding the difference between them became the work.
Every protocol on this site started as an experiment on my own biology. Bloodwork before and after. HRV tracked daily. Sleep scored. The methodology is the product — not the content.
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The numbers, for context
How this started
First full male hormone panel. Total T: 412 ng/dL — "normal," but free T was suboptimal. Starts systematic self-experimentation.
Begins tracking HRV daily with the Polar H10. 30-day baseline: 48ms. Adjusts training load based on readiness data for the first time.
Cold exposure protocol begins. Adds deliberate heat and cold to recovery stack. HRV baseline: 56ms.
Launches YouTube channel to document protocols publicly. First 1,000 subscribers within 3 months.
Begins coaching. First 10 clients. Documents outcomes: avg free T improvement 45%, avg HRV improvement 38%.
47 clients coached. HRV baseline: 67ms. Free T: 14.1 pg/mL. Launches The Bionic Male Project as a full platform.
How I work
Test on yourself first
Every protocol published here has been run on my own biology first. Not a literature review, not a theory — an experiment with before-and-after data. If I haven't done it, I don't recommend it.
Match certainty to evidence
The research on some interventions is robust (zinc and testosterone, HRV and recovery readiness). On others, it's promising but limited (many nootropics, some newer supplements). I say which is which. I don't overclaim.
Lifestyle before supplements
Sleep, training, body composition, and stress management are the primary interventions. Supplements optimize around a solid foundation — they don't substitute for one.
Individual variation is real
What moved my numbers may not move yours identically. Genetics, baseline status, lifestyle context — all of it matters. The protocols are starting points with a strong evidentiary basis, not guaranteed formulas.
Work with me directly
If you want a protocol built around your specific biomarkers — not a generic template — a free discovery call is where that conversation starts.