E-book · Dr. Olli Sovijärvi, M.D.
Biohacker's Nutrition Guide
Optimize Your Nutrient Intake
Plenty has been written about diets. Very little has been written about how one particular person should optimize the intake of one particular nutrient. This book does that, micronutrient by micronutrient: what it does, which foods carry it, which lab test measures it, and what an optimal range looks like.
19 €+ VAT if applicable · 265 pages · instant PDF download
What readers say
Reviews from our store
Worth it
Great book and imagery
Very Interesting Read
Practical and helpful content, neatly structured. I can warmly recommend it!
Excellent
Really comprehensive and easy to understand
I could not retrieve it and feel disappointed
Endorsements
Praise for the book
Ben GreenfieldAuthor, coach and speaker, BenGreenfieldLife.com Holy cow. The biohacking wizards from Finland have done it again. This thing is the ultimate handbook to everything you'd ever want to know about anything you may ever eat in your life.
Siim LandAuthor, speaker and high performance coach, Siimland.com Optimal nutrition dissected! Olli is a biohacking alchemist when it comes to supplements, food and meal timing. Highly recommended read.
Teemu ArinaFuturist and co-author of the Biohacker's Handbook Biohacker's Nutrition Guide is the perfect resource for anyone looking to improve their diet and nutrition. This guide provides simple, actionable advice on optimizing your nutrition based on your specific goals and needs. I'm grateful to my colleague and trusted author for putting this awesome encyclopedia on micronutrients together.
Did you know
Deficiency is common, and mostly invisible
- The most common and best-known symptom of iron deficiency is general fatigue. Globally, 30% of the population have had an iron deficiency at some point in their lives. The need for iron increases during pregnancy, breastfeeding and childhood growth, and vegetarians and vegans have a raised risk.
- Human iodine levels have fallen by as much as 50% over the last 30 years. Iodine deficiency can cause hypothyroidism and goitre, and it is estimated that up to 30% of the world population is affected.
- Vitamin B12 deficiency can expose you to neurological disorders. A study at the University of Turku found that up to 32% of Finns over the age of 65 exceed the threshold values for B12 deficiency. It is relatively common in vegans and especially in the elderly.
Every one of these has its own section in the book, with the lab test that finds it.
What's inside
A reference for one nutrient at a time
Biohacker's Nutrition Guide is one of the most comprehensive and holistic handbooks on individual nutrients and the optimization of their intake. It covers foods and dietary supplements together, and it contains the data you need to balance your own nutritional status.
We are all at least vaguely familiar with official nutritional recommendations and general recommended dietary allowances. Their advantage and their drawback are the same thing: they are simple and they are global. A recommended intake usually reflects the threshold that reduces the risk of a known disease across a population, and a population-weighted average is not necessarily the right target for one person.
It draws on almost 900 research sources and articles, mostly peer-reviewed high-impact papers, reviews and meta-analyses. Whatever your goal or starting point, the book is there to help you balance your intake.
What you get
- 265 pages
- 883 scientific references
- 35 high-quality pictures and tables
- 50 lists of the best foods for each micronutrient
- Laboratory markers for each micronutrient, with optimal ranges where they apply
- File format: PDF
- ISBN: 978-952-7241-64-6
Written to be used, not skimmed
Charts, food tables and reference ranges, laid out so the nutrient you care about is easy to find again.
- 265
- pages
- 883
- scientific references
- 50
- food lists
- 35
- pictures and tables
Why it is worth it
Three things this book is for
Save money
Save on food and supplement costs by avoiding low-quality and nutrient-poor products.
Support health
Learn how the nutrient deficiencies that cause and maintain disease can be corrected.
Correct information
The entire content of the book is based on research and carries the references for it.
Chapter by chapter
What the six chapters cover
Every nutrient gets the same treatment: what it does, the foods that carry it, the lab test that measures it, and the range worth aiming for.
Fat-soluble vitamins
- Vitamin D, or cholecalciferol (vitamin D3)
- Vitamin A, or retinol
- Vitamin K (vitamins K1 and K2)
- Vitamin E
Water-soluble vitamins
- Vitamin C (ascorbic acid)
- Vitamin B1
- Vitamin B2
- Vitamin B3
- Vitamin B5
- Vitamin B6
- Vitamin B7
- Vitamin B9 (folate)
- Vitamin B12 (cobalamin)
Minerals and microelements
- Calcium
- Phosphorus
- Magnesium
- Potassium
- Sodium chloride (salt)
- Iron
- Zinc
- Manganese
- Molybdenum
- Selenium
- Iodine
- Chromium
- Copper
- Silicon
- Boron
Fatty acids
- Saturated fatty acids
- Monounsaturated fatty acids
- Polyunsaturated fatty acids
- Medium-chain triglycerides
- Short-chain fatty acids
Antioxidants
- Carotenoids
- Ubiquinone (coenzyme Q10)
- Phospholipids
- Choline
- Inositol
- Betaine
- N-acetylcysteine (NAC)
- Alpha-lipoic acid
- Glutathione
- Taurine
- Curcumin
- Green tea
- Resveratrol
- Flavonoids and other polyphenols
- Milk thistle
- The assessment of oxidative stress
Amino acids and carbohydrates
- Essential amino acids
- Non-essential amino acids
- Carbohydrates
- Sugars
- Monosaccharides
- Disaccharides
- Sugar alcohols
- Oligosaccharides
- Polysaccharides
The author
Written by a doctor who taught this material first
Dr. Olli Sovijärvi, M.D.
Dr. Olli Sovijärvi is one of the pioneers of holistic medicine in Finland. He has worked at nearly 50 different clinics and emergency rooms around the country, and has acted as a consultant to companies and service providers in wellness and health technology.
From 2010 to 2011 he took an Integral Theory degree at John F. Kennedy University, focusing on psychology and philosophy. From 2013 to 2018 he practised medicine at a private clinic specialising in nutrition and holistic health care. He now works primarily on producing scientific content for preventive health care and well-being, and he is the head author of the Biohacker’s Handbook and a co-founder of HOLOLIFE Center.
This book is based on an online course that more than 6,000 satisfied customers have completed. I have been running an online system for reaching an optimal nutritional state for over six years. The course material received so much praise that I decided to turn it into an e-book, and now, for the first time, the Biohacker's Nutrition Guide is a systematic opus for optimizing individual nutritional factors.
Get the book
Start optimizing one nutrient at a time
Details
- 265 pages
- 883 scientific references
- 35 high-quality pictures and tables
- 50 lists of the best foods for each micronutrient
- Laboratory markers and optimal ranges where they apply
- E-book format: PDF
- ISBN: 978-952-7241-64-6
Biohacker's Nutrition Guide
19 €
+ VAT if applicable. One payment, instant PDF download.
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Other ways to get this
The same material taught rather than read, or a lot more of it.
Online course
Optimize Your Nutrition
29 €
+ VAT if applicable
The book is built on this course. Six weeks of video and text, with Dr. Sovijärvi answering questions on the platform.
- Six weeks of video and text material
- How to measure each nutritional factor
- Suits mixed, vegan, keto and carnivore diets
Every online course · was 174 €
Biohacker's Online Course Bundle
67 €
+ VAT if applicable
Every online course we have made, Optimize Your Nutrition included.
- Optimize Your Nutrition
- Optimize Your Gut
- Optimize Your Lab Results
Guided programme
HoloHabits Nutrition OS
357 €
+ VAT if applicable
Nutrition run as a programme rather than a book: your own measurements, and a plan built from them.
- Optimize Your Nutrition
- Optimize Your Gut
- Optimize Your Lab Results
10% off at checkout
Take the book and the course together
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Frequently asked
Questions people ask before buying
I have read every diet book out there. How is this any different?
This book is not about any particular diet. It is about managing an optimal micronutrient intake for your own needs. You use it to add the foods you are short of, guided by measuring what is actually in your blood.
Will I get specific supplement and brand recommendations?
No. What you will get is a clear idea of whether you need to supplement a given micronutrient at all, and what to measure to find out.
I am a vegan. Can I still use this book?
Yes. It is not about any one diet. It is about improving the diet you already eat with specific nutrient-dense foods that fit it.
I am healthy and take no medication. Do I still benefit?
This book is not about treating disease, but improving your nutritional status generally helps the body do its own repair work. One of the theses of the book is helping healthy people become harder to kill.
Was any of this written by AI?
No. Every book we publish is written by named human experts, this one by Dr. Olli Sovijärvi, and every claim in it carries an academic reference, 883 of them here. What these books do is popularise scientific research: they make current findings usable without diluting them.
Ready to optimize your own intake?
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Free summary
Want to see how we write first?
Download Summary of Nutritional Factors free, a 42-page digest of the highlights of the Biohacker's Nutrition Guide, and see whether our way of explaining the science works for you.