TESTOSTERONE
Strength, muscle growth, aggression, confidence.
BOOSTED BY
Resistance training, sleep, protein, zinc, vitamin D.
SUPPRESSED BY
Stress, poor sleep, excess body fat, alcohol.
OPTIMIZATION PROTOCOL
Compound movements: squat, deadlift, bench, rows
Heavy weight: 80–90% 1RM for 3–5 reps
Frequency: 3–4x/week
Zinc 15–30mg daily
Vitamin D 2,000–4,000 IU daily
7–9 hours sleep nightly
GROWTH HORMONE (HGH)
Recovery, muscle growth, fat loss, anti-aging.
BOOSTED BY
Sleep, fasting, high-intensity training, cold exposure.
SUPPRESSED BY
Poor sleep, high body fat, excessive carbs before bed.
OPTIMIZATION PROTOCOL
High-intensity intervals: 30–60 sec bursts
Deep sleep 60–90 min/night (20–25% of total sleep)
Intermittent fasting 16:8
Cold plunge 2–3x/week
Consistent sleep schedule
CORTISOL
Stress response, energy mobilization. Necessary acutely — dangerous chronically.
BOOSTED BY
Stress, poor sleep, overtraining, excessive caffeine.
SUPPRESSED BY
Sleep, recovery, meditation, stress management.
OPTIMIZATION PROTOCOL
Meditation 10–20 min daily
Box breathing: 4-4-4-4
Adequate sleep (7–9 hours)
Avoid overtraining — include deload weeks
Limit caffeine to 200–400mg, cut off at 2pm
Magnesium 300–400mg daily
INSULIN
Nutrient partitioning, muscle building, energy.
BOOSTED BY
Carbs, protein, training.
SUPPRESSED BY
Fasting, low carbs, inactivity.
OPTIMIZATION PROTOCOL
Post-training carbs (when muscles are most insulin-sensitive)
Fiber 25–35g daily
Resistance training 3–5x/week
Berberine 500mg 2–3x daily (optional)
Minimize refined carbs and sugar
THYROID (T3/T4)
Metabolism, energy, temperature regulation.
BOOSTED BY
Selenium, iodine, zinc, adequate calories.
SUPPRESSED BY
Caloric deficit, stress, poor sleep.
OPTIMIZATION PROTOCOL
Iodine 150–300mcg daily (seaweed, fish, eggs)
Selenium 55–200mcg daily (Brazil nuts, tuna)
Adequate calories — don't under-eat
Adequate carbs (support T4 to T3 conversion)
7–9 hours sleep
FEMALE HORMONAL OPTIMIZATION
FOLLICULAR PHASE
Days 1–14
Estrogen rising, testosterone rising. Higher energy, strength, pain tolerance.
TRAINING
Strength, power, high intensity.
NUTRITION
Normal macros; can handle higher intensity.
OVULATION
Days 14–15
Peak estrogen and testosterone. Peak strength and performance.
TRAINING
Peak intensity, heavy lifts, power work.
NUTRITION
Normal macros; leverage peak performance.
LUTEAL PHASE
Days 15–28
Progesterone rising, estrogen declining. Lower energy, higher caloric needs.
TRAINING
Moderate intensity, hypertrophy, recovery focus.
NUTRITION
Slight caloric surplus, higher carbs, prioritize recovery.
NOTE
This is educational content. Hormonal health is complex and individual. If you suspect hormonal imbalances, consult a qualified healthcare professional for testing and guidance.