Men’s hormones and a featured guide to men’s *24 hour* hormonal cycle
Men’s hormones:
When we think of male and female hormones we typically think of estrogen for women and testosterone for men. However, both men and women have levels of estrogen, testosterone, progesterone, and DHEA. Testosterone is (or should be) the main hormone driving the ship for men. Healthy men have 15-20% more testosterone circulating in their bodies than women. Testosterone is partly responsible for what we typically consider to be male characteristics: increased muscle mass/lower fat stores, strength, and higher hemoglobin levels increasing oxygen-carrying capacity (endurance). Testosterone is also partially responsible for the general personality traits we associate with men, increased provider/protector/measured aggression type qualities. When this level is off many things can go wrong both physically and mentally for men just as women’s hormones dictate much of how our bodies look (store fat/retain and build muscle), how we sleep (recovery), and how we feel mentally.
What Is the cycle for men:
While men’s hormonal cycle is a 24 hour cycle, with testosterone peaking overnight into the early morning, leveling out midday, and slowly declining into the evening—there are also seasonal fluctuations! Testosterone levels peak in October and ebb and flow until April where we see a decline until the upswing back towards October. Testosterone levels start to rise around age 18/19 and peak around ages 15-29. Around age 40-45 we start to see a decline in testosterone and a more steady level of testosterone throughout the day sans the morning spike. These levels affect men differently at different times of the day.
Rise in imbalances:
The last 10-15 years has seen a rise in younger men with lower testosterone. When testosterone is not the dominant hormone, estrogen levels become dominant and cause a wide array of health issues for men. This can happen at any age in adult men but is especially impactful for men between the ages of 25-40.
Signs & causes of imbalances:
The most common imbalance is low testosterone. When testosterone levels are lower, estrogen becomes dominant. Men with higher levels of estrogen tend to exhibit several of the following:
Weight gain especially around midsection, face and chest (gynecomastia)
Fatigue, especially adrenal fatigue (hard to wake in the AM, dip of energy in the afternoon, difficulty falling and staying asleep.)
Low libido & erectile dysfunction; infertility
Decrease in muscle mass
Loss of bone density (increase in injury & breaks)
Nerve pain/numbness/peripheral neuropathy
Skin issues such as psoriasis and eczema worsen
Brain-fog, difficulty concentrating, memory loss & retention issues
Depression
Interestingly, the causes are also many of the symptoms associated with hormonal imbalance, making it a circular issue-as with many medical issues, one begets the other.
Causes/symptoms are as follows:
Insulin resistance: pre-diabetes, type2 diabetes
Chronic Inflammation and Injury: heart disease, high cholesterol and/or high triglycerides
Weight Gain & Obesity: especially rapid gains around the chest, midsection, hips
Inadequate sleep: amount and/or quality; testosterone rebuilds in REM (deep) sleep
Chronic Stress
Psychological: worry, fear, anxiety, depression
Physical: such as pain or over training
What can you do?
The most important thing you can do for your overall health aside from getting regular blood work and check ups, is to sit down with someone about your diet, exercise, and supplement habits. Men are the group most likely to skip out on regular self-care and regular health-care, waiting, unfortunately, until they are already unwell. Because their bodies tend to endure more dysregulation without major symptoms upfront, and their tendency to dismiss symptoms, men are more likely to end up in dire situations where medicine or medical intervention is deemed necessary. Don’t wait to put your health and longevity first!
Click below for the KR Nutrition Men’s Hormonal Cycle Guide that includes daily mood cycles, self care and productivity, foods to incorporate, foods to avoid, supplementation and exercise suggestions.