Sexual health is still a taboo topic in the biohacking community — paradoxically, since libido is one of the most sensitive biomarkers of overall health. A declining interest in sex is not a "normal part of ageing" — it's a signal.
How to read the numbers: Target = the value we aim for · Risk = what to watch out for · Term = a key term or marker worth knowing
Testosterone optimum (men)
The 300–1000 ng/dL range corresponds to the common laboratory reference range for total testosterone in adult men; levels vary through the day and peak in the morning. Have blood drawn in the morning and interpret the result together with symptoms, not in isolation.
The key balance
Testosterone and estradiol work together in the body, and for libido, mood and bones their balance matters, not just a single value. If you get tested, ask for both hormones at the same time and discuss the results with your doctor.
Enemy of testosterone
Persistently raised cortisol from chronic stress and lack of sleep can dampen sex-hormone production and lower libido. The biggest effect usually comes from good sleep, regular exercise and deliberate moments of rest during the day.
Hormones and libido
In men: testosterone is the primary libido hormone. Its decline (hypogonadism) shows up as reduced libido, erectile dysfunction, fatigue and low mood. In women: the picture is more complex — oestrogen, testosterone (yes, in women too), progesterone and oxytocin all play a role. The fall in estradiol around menopause directly lowers libido and causes pain during intercourse.
An erection is a cardiovascular test. The penile arteries are 4x smaller than the coronary arteries — erectile dysfunction in men appears on average 3–5 years before the first symptoms of heart disease. It's an early warning sign.
Stress and libido
Cortisol and testosterone are biological rivals — both compete for the same hormonal precursor (pregnenolone). Chronic stress literally "steals" the raw material for sex hormones. Reduced libido under chronic stress isn't psychological — it's biochemical.
Practical interventions
Sleep (testosterone is produced mainly during the REM phase). Stress reduction. Movement (raises testosterone). Eliminating xenoestrogens (plastics, cosmetics). For men: Tongkat Ali (400 mg), zinc, vitamin D3. For women: DHEA (after menopause, under medical supervision), adaptogens.
