Hormonal Optimization — Genes & BiomarkersBiomarker / GeneSuboptimal Score / FactorFree ActionsNon-Free ActionsGENESMTHFR C677THypomethylation riskLeafy greens, B12 foodsMethylfolate + methylB12CYP19A1High aromatase activityCruciferous veg, exerciseDIM supplementCOMT Val158MetSlow estrogen clearanceStress reduction, greensMagnesium, SAMeVDR Taq1/Fok1Poor vitamin D sensitivitySun exposure 20min/dayVitamin D3 + K2AR (CAG repeats)Long repeats, low T effectResistance trainingTRT optimizationBIOMARKERSTotal Testosterone<400 ng/dLSleep 8h, heavy lifts, zincTRT, clomipheneFree Testosterone<10 pg/mLReduce SHBG via dietBoron, nettle rootEstradiol (E2)>40 pg/mL (men)Cut alcohol, lose fatDIM, anastrozoleSHBG>50 nmol/LHigh-fat diet, zinc intakeBoron supplementDHEA-S<200 µg/dLDeep sleep, stress reliefDHEA 25–50 mgCortisol (AM)>20 µg/dL or chronicMeditation, cold showerAshwagandha, PSLH<2 IU/LAvoid BPA/endocrine disruptorsClomiphene, hCG