When it comes to men’s health, it’s often said that male hormonal shifts are way more ‘simple’ and easier to figure out than women’s. This is true to some degree; men have less pronounced hormonal shifts and don’t have a menstrual cycle to contend with, BUT there’s a distinct rhythm to hormones like testosterone, and your ability to hone these rhythms can determine the difference between feeling low, and flat, or vibrant and motivated. Our Men’s Health Guide Pt. 2 is all about helping you understand how your circadian rhythm impacts your hormones, and how to best support yourself for greater vitality.
Looking for male nutritional support? Read part 1 of the men’s health series, and check out our natural Optimised Male supplement made from 50% beef liver & 50% beef testicle.
The Rhythm of Male Hormones
Men are rhythmic beings, too. Long before late-night screens, shift work, and indoor living, male biology moved in lockstep with sunrise and sunset. Testosterone, cortisol, growth hormone, thyroid hormones, and insulin sensitivity all follow daily (circadian) patterns that are tuned by light and behaviour. When we drift from nature’s cues - especially morning light exposure and evening darkness - these rhythms can flatten, contributing to lower daytime energy, poor exercise performance, reduced libido, impaired recovery, mood changes, and metabolic strain.
Testosterone, cortisol, growth hormone and insulin are all key players when it comes to supporting your vitality.
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Testosterone: Peaks in the early morning, then gradually declines across the day. Good sleep and strong morning sunlight help amplify this daily peak. Late-night light, alcohol, and poor sleep blunt it.
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Cortisol: Naturally surges shortly after waking in a process known as the ‘cortisol awakening response’ to mobilise energy and focus, then declines towards the evening. Morning light helps set this slope; bright light at night can push it later, increasing night-time alertness and disrupting sleep.
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Growth Hormone (GH): Released in pulses, with the largest pulse soon after sleep onset during deep sleep - typically around 1-2 hours after falling asleep. This is crucial for muscle repair, body composition, and recovery.
- Insulin Sensitivity: Tends to be higher earlier in the day, meaning carbs aren’t the enemy at breakfast. The body becomes less insulin sensitive at night, and late-night eating can impair glucose control and sleep quality.
Key takeaway: Your hormones don't work in isolation. Testosterone, cortisol, growth hormone, and insulin sensitivity all follow the same daily rhythm, and they all depend on the same simple cues: morning light, evening darkness, and quality sleep. Protect those three things, and you're working with your biology rather than against it.
Testosterone: The Power Hormone
Testosterone is arguably the most important male hormone when it comes to helping men feel focused and motivated, and it also supports a healthy libido and fertility. If you’re feeling low, unmotivated or even like you’re not recovering well after workouts, this could signal your levels are lower than optimal. This isn’t surprising, since research shows male testosterone levels have dropped around 1.2% per year since the late 1980s. In practical terms, a 60-year-old man measured in 2004 had testosterone levels around 17% lower than a man of the same age measured in 1987. Lower serum testosterone levels are linked to increased likelihood of arthritis, type 2 diabetes and osteoporosis, and further research even shows global sperm counts and concentrations have plummeted by over 50% on average over the last five decades.
Endocrine disruptors like BPA plastics have been blamed for declining testosterone levels, but a diet high in pro-inflammatory omega 6 fatty acids (think; excessive seed oils) and processed foods can also significantly contribute to lower testosterone levels too. Taking an ancestral approach to your nutrition with a diet that includes nutrient-dense foods rich in vitamins A, D, E, K and cholesterol however, can be key for supporting it, as cholesterol is an essential precursor to hormones like testosterone. Read our Men’s Health Guide Pt 1 to learn more about male nutritional needs and check out our Optimised Male supplement made from 50% beef liver and 50% beef testicle.
“A changed man. I've been taking Optimised Male for 9 months now and I feel fantastic. Recovery is back on point, energy through the roof, sex drive is high and my blood work shows some incredible results.” – Joe G.
“Been taking these for almost a month and didn’t expect much to be honest. Boy was I wrong, I have the most amount of energy and long-lasting positive mood that I have had in a very long time.” - David
Circadian Rhythms & Male Hormone Balance
It's likely you actually already know about the endocrine disruptors we mentioned above, especially if you’ve watched The Plastic Detox on Netflix recently, but have you ever considered your lifestyle, and specifically the light levels you’re exposed to (or missing out on) as endocrine disruptors?
Getting bright light in the morning from natural sunlight is one of the most important things you can do to support male hormone levels. Morning light sets your body clock for the day, supports a robust cortisol rise, and helps preserve the early-morning testosterone peak. At the other end of the spectrum, avoiding bright light at night is vital in order to support the proper, natural male hormone arc. Bright or blue-heavy light at night suppresses melatonin and can delay sleep, reduce deep sleep, and blunt next-morning testosterone.
Let’s take a look at how testosterone levels ‘should’ naturally fluctuate for men throughout the day in a healthy male, and how modern lifestyle habits like skipping morning sunlight or watching screens late at night can disrupt them.
Key takeaway: Testosterone follows a precise daily rhythm that modern life is eroding through processed diets, endocrine-disrupting chemicals, and poor light habits. Getting bright morning sunlight, avoiding screens at night, and eating nutrient-dense, ancestral diet rich in fat-soluble vitamins and cholesterol are among the most impactful steps you can take to protect and support your natural hormone levels.
Putting It Into Practice: A Daily Routine For Male Hormone Health
Morning:
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Get outside and expose your eyes to natural light within 30–60 minutes of waking. Aim for 5–10 minutes on a sunny day, 15–20 on cloudy days. Pair it with an existing habit: sipping your morning coffee, breath-work, mobility, dog walk, or a short commute with the window down.
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Time your training: Many men feel strongest late morning when alertness and body temperature rise; early sessions also ride the natural energy-supporting hormonal tailwind.
Midday:
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Eat lunch outside when possible and avoid back-to-back indoor meetings in dim rooms. If you’ll be indoors all day, position your desk close to a window to increase light levels.
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Take a 10–20 minute ‘sun break’ walk to re-anchor your circadian rhythms.
Sunset:
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Take a brief evening walk to mark the work / life boundary and lower stress.
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Dim indoor lighting after sunset and eat dinner earlier when feasible to avoid late-night glucose spikes that can disrupt sleep.
Evening & night:
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After sunset, lower screen brightness, switch them off, or use blue light blocking glasses if screens are unavoidable.
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If exercising late is your only option, finish at least 2–3 hours before bed and use a wind-down routine like gentle stretching, breathwork and a warm shower, plus dim lighting.
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Keep the bedroom cool, dark, and quiet. Aim for a consistent sleep window; many men benefit from getting to sleep before 11pm.
The Essentials
1.) Testosterone, cortisol, growth hormone, and insulin sensitivity all rise and fall according to daily biological rhythms shaped by light exposure, sleep, and behaviour.
2.) Natural light exposure shortly after waking helps regulate cortisol, reinforce the body clock, and support healthy testosterone patterns.
3.) Processed diets, endocrine-disrupting chemicals like BPA, excessive seed oils, indoor living, and poor light habits are all highlighted as potential contributors to declining testosterone and sperm counts in men.
4.) Growth hormone release and optimal testosterone production depend heavily on consistent, high-quality sleep.
5.) Prioritizing morning sunlight, eating nutrient-dense whole foods, avoiding late-night eating and screen exposure, spending more time outdoors, and maintaining a consistent sleep routine can help support male hormone health and balance.