Thread by @MetabolicFactor

Your hormones run on a 24-hour schedule.

Mess with their timing—and your sleep, focus, energy, cravings, and mood will spiral.

Here are 6 critical windows that shape your hormone health daily (and what to do during each one):

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1. 6–8 AM → Cortisol Surge (Wake-Up Spike)

This is your natural alertness window.

→ Cortisol rises
→ Body wakes up
→ Energy mobilizes

Tip → Step outside and get sunlight within 30 minutes of waking to reset your circadian rhythm.

2. 9–11 AM → Focus Hormones at Peak

Dopamine and testosterone are highest now.

→ Mental clarity sharpens
→ Motivation increases
→ Best time for productivity

Tip → Use this block for deep work, strategy, or physical training.

3. 12–2 PM → Blood Sugar Fluctuation Zone

Insulin spikes post-meal. Poor choices = crash.

→ Energy drops
→ Cravings rise
→ Focus fades

Tip → Always pair carbs with protein or fat to avoid the midday slump.

4. 3–4 PM → Cortisol Dips, Melatonin Creeps In

The afternoon slowdown hits hard.

→ Tiredness kicks in
→ Brain fog may rise
→ Motivation drops

Tip → Walk, stretch, or hydrate to recharge without caffeine.

5. 6–8 PM → Leptin (Fullness Hormone) Rises

Your body signals it's time to stop eating.

→ Appetite drops
→ Metabolism slows
→ Cortisol should be low

Tip → Avoid heavy or late-night meals. Keep dinners light and nutrient-dense.

6. 9–11 PM → Sleep Hormones Begin Surging

Melatonin and growth hormone rise.

→ Body starts repair mode
→ Deep sleep prep begins
→ Brain detox kicks in

Tip → Dim lights, avoid screens, and wind down. This sets the stage for restorative sleep.

Key Takeaway:

Hormones don’t just react—they follow rhythms.

→ Align your habits to these timing cues
→ Reduce burnout, cravings, and poor sleep
→ Unlock better energy and performance—naturally

Follow @MetabolicFactor to level-up your physique.