Listening to a podcast the other day, a penny dropped when the doctor said ‘men have a 24-hour cycle and women a 28-day cycle’. The suggestion being that if we want to optimize our ‘outcomes’, then we should choose our timings carefully.
On one hand, I thought this was a genius concept; on the other hand, it felt a bit banal and hard to act on. So off down a rabbit hole of research I went and this is some of what I found out…
The Nitty Gritty - Men
Men operate on a 24-hour cycle primarily ruled by testosterone. It all kicks off when the hypothalamus (in the brain) releases gonadotropin-releasing hormone (GnRH). This sends a message to the pituitary gland to release luteinizing hormone (LH), which gives the testes a nudge to crank out more testosterone.
This process is like an early morning wake-up call—testosterone levels hit their peak in the morning, (also often leading to an erection known as "morning glory."*) As the day progresses, testosterone levels gradually decline, reaching their lowest point in the evening. Because of this daily rhythm, men generally experience more stable energy levels throughout the month.
Testosterone influences not only physical traits like muscle mass and bone density but also modulates neurotransmitters like dopamine and serotonin, which directly impact mood, motivation, and cognitive performance. Its daily fluctuations mean men may experience peak alertness, confidence, and cognitive sharpness in the morning, followed by a gradual decline in these functions by late afternoon. (So they are smarter in the morning and less so in the evening ;)
Testosterone and cortisol, the body's main stress hormone, follow similar daily patterns, both peaking in the morning to boost energy. However, chronic stress or high cortisol levels can suppress testosterone, leading to reduced energy, focus, and libido.
As men age, testosterone naturally declines in a process called andropause, similar to menopause. This results in lower testosterone peaks and can affect mood, energy, and sleep. However, resistance training, good sleep, and nutrition can help maintain more stable testosterone levels.
The Nitty Gritty - Women
In contrast, women have a 28-day cycle. It begins with the rise of follicle-stimulating hormone (FSH), which chats to the brain and sends a message to the ovary to trigger the maturation of an egg. Around the middle of the cycle, luteinizing hormone (LH) surges, causing the release of the egg. If the egg is unfertilized, then oestrogen and progesterone levels drop, and the uterine lining sheds during menstruation, marking the start of a new cycle. Testosterone also plays a role in women, especially during ovulation when libido may increase. Like the male 24 hour cycle, this hormonal cycle too affects mood, energy levels, and cognition throughout the month.
Hormonal Phase Possible Scenarios:
1. Follicular Phase (“Superwoman Mode”)
This is when oestrogen and testosterone are on the rise, and I’m feeling invincible. My workouts feel effortless, I’m smashing my to-do list, and sending my other half aka Mr. Testosterone a flirty wink from across the room. If he’s ready to get it on, it’s "fireworks" – energy’s high, libido’s up, and everyone’s happy. I am a goddess in the gym, and in the bedroom.
2. Ovulation (“Queen of Everything”)
With testosterone and oestrogen peaking, I strut like I own the place. Workouts? Next level. Confidence? Sky-high. If Mr. Testosterone makes a move, he may think it’s his idea—but we know who’s really running the show. I’m on fire and conquering the universe and closing deals.
3. Luteal Phase (“Let’s Hibernate”)
As progesterone takes over, that Power Yoga class feels more like punishment. I’ve gone from Wonder Woman to “Why-Bother Woman,” and the couch is calling with chocolate on the side. If Mr. Testosterone is hoping for sparks, they’re more like sparklers. Power yoga? Swapped for yin yoga, and maybe Top Gear to keep Mr. T occupied.
4. Menstrual Phase (“Do Not Disturb”)
This is when the body is literally hitting the reset button. That Power Yoga class? I’d rather not. A walk or some restorative yoga feels like a better idea. As for Mr. Testosterone— I like you, but “Just F*@# o**.” I mean… “Darling, I need my space.”
5. Perimenopause and Menopause (“The Big MishMash”)
Welcome to a rollercoaster of hormonal chaos! Oestrogen likes to play peek-a-boo, leaving me feeling like a superhero one moment and a hot mess the next. Some days, workouts are a breeze; other days, just getting out of bed feels like an Olympic event. As for Mr. T... let's just say he's hanging on for the ride with a “for better or for worse” mindset. It’s one hell-of-a-ride.
Conclusion
From a hormonal perspective, it's clear that timing plays a key role in optimizing our daily routines and long-term goals. Understanding our cycles, whether it's a daily rhythm or a monthly one, can empower us to work with our bodies instead of against them. Rather than battling ourselves or feeling frustrated, we can tap into these rhythms to boost productivity, focus, and energy levels. And for those moments when our bodies don't cooperate? Rather than seeing it as our failure— can we accept it's just part of the natural ebb and flow? Can we be kinder to ourselves as we navigate these cycles and allow an approach to life with more grace and balance?
Call to action
No matter your gender or phase of life, awareness is the first step to living more in sync with your body. Start by tracking how you feel throughout the day and/or month. Pay attention to your energy, mood, and strength, and see if any patterns emerge. You might be surprised by what you learn. Once you recognize your natural rhythms, you’ll be better equipped to schedule tasks, workouts, and even difficult conversations at optimal times.
Guess what is really good for awareness … yoga.
See you on the mat
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* The term "morning glory" has an intriguing history. In the late 1800s, it referred to a horse that performed well in morning practice but faltered in races, eventually extending to athletes who underperformed. By the 1950s, it described habitual drug users who indulged first thing in the morning. In the 1970s, Australians used it to denote “sex upon waking.” The 1980s saw the term evolve to refer specifically to male erections, commonly known as "morning wood" or "breakfast boner."
Obviously not everyone experiences these exact cycles or hormonal patterns. No matter how you identify, the key takeaway is to observe your body's unique rhythms and work with them.