Hormone Optimization (Men) for Energy, Libido, and Body Composition: 6–8 Week Routine
Overview
This routine is for men who feel flat on energy, have drifting libido or sleep, or are struggling with body composition. It runs 6–8 weeks and prioritizes training quality, circadian timing, protein intake, and recovery before pills. Many track Total Testosterone as a biomarker anchor while dialing in habits.
What the Hormone Optimization (Men) Routine is and how it works
A time-bound plan that nudges the HPT axis with consistent strength work, aerobic base, morning light, earlier calories, alcohol moderation, and high-quality sleep. These levers influence cortisol balance, insulin sensitivity, and body fat-key contexts for healthy testosterone signaling - before considering supplements or therapies.
What you may notice when you follow this routine
Smoother daytime energy and more consistent drive.
Better sleep onset/continuity and morning alertness.
Easier recomposition: more muscle tone, steadier appetite, fewer late cravings.
Clearer signal in labs and how you feel, without extreme protocols.
How to follow the Hormone Optimization (Men) Routine
Baseline (7 days)
Fix wake time; get 10–20 min morning light daily.
Set caffeine cutoff ≥8 h before bed; limit alcohol to light/occasional.
Hit ~1.6–2.2 g/kg/day protein from food; plan two strength days + two Zone 2 days.
Active phase (6–8 weeks)
Strength 2–3×/week: push, pull, hinge, squat, carry; 6–10 hard sets total/session, good form.
Zone 2 2–3×/week: 30–45 min conversational pace for insulin sensitivity/recovery.
Nutrition: protein-anchored meals, fiber + whole carbs; earlier, steadier calories; keep ultra-processed and late heavy dinners rare.
Sleep: 30–60 min wind-down, cool/dark room; no intense screens last hour.
Body comp: aim slow fat loss if needed (≈0.25–0.5% body weight/week) rather than crash dieting.
Maintenance and repeat
Keep 2× strength + 2–3× Zone 2; hold sleep/caffeine rules.
Re-run a focused 6-week block after travel or schedule drift.
Safety notes and who should be careful
Get clinician input if you have significant fatigue, ED, infertility concerns, untreated sleep apnea, or major mood/sleep issues.
Do not stack drastic fasting, excessive HIIT, heat/cold extremes, and heavy stimulants-stress load matters.
If considering supplements or TRT, do so with a clinician who monitors labs (TT, FT, SHBG, LH/FSH, prolactin, lipids, hematocrit).
Red flags (chest pain, severe mood change, profound sleep disruption) → stop and seek care.
