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Week 28 | Did You Know Men Have Cycles Too? And For Women, Based on Your Hormones Here is the Best T

--Audio Guide--

This week is about learning to use our bodies as a tool to master the environment around you (Forbes). The ebbs and flows of male and female hormonal cycles are rarely understood in a positive light. Especially for women information mostly focuses on the negative effects that come about, rather than the potential power and benefits one can harness depending on the specific time of the month.

Most people don’t even know that men have hormonal cycles too; Where the female rise and fall of hormones is based around the cycle of the moon (yes, that thing in the sky!), the masculine is based on a 24 hour timeline. There are ways to bio hack your biochemistry for the better. Unless you live on an island of one or you are a 12 year old and the thought of a woman’s cycle may seem scary, it is important to be empathetic and learn about what is going on inside yourself and in those around you, because a) we literally all come from women and the little houses ladies build inside every month - so read on men and women, I encourage you to learn about the flow that is within each of us.

Do Men Have Monthly Cycles Too?

It is well known that women have monthly cycles and I will get into that, but a study out of NIH controversially attempted to establish that men too experience hormonal ups and downs within a monthly template. The researcher’s findings, “were never replicated. The short answer is almost certainly no, men do not experience a cyclical hormone shift on a monthly basis. Instead, they experience a daily rise and fall of the most prominent hormone in their bodies, testosterone. Testosterone is either directly or indirectly the key to many health functions in men’s bodies, responsible for regulating sex drive, bone mass, fat distribution, muscle mass and strength, and producing red blood cells and sperm. For men in good to average health, testosterone levels are highest in the morning hours, which cause morning erections, and increased energy and vitality. Certain activities can cause fleeting spikes of testosterone during the day, such as intense exercise or sexual activity. Likewise, stress and illness can cause sudden drops in testosterone in a given day” (Mental Floss).

Men: How To Bio Hack Your Day Based On Your Hormones

(Source: My Hormonology)

With that said here’s how men should bio hack their days for optimal productivity:


What’s Going on: Testosterone levels are highest

What Should I do during this time: “Once he shakes off the fog of sleep, high testosterone makes him more energetic, talkative, aggressive, focused, competitive, independent, impulsive and confident. During these peak testosterone hours, he may also be more easily angered (for instance, if he stubs his toe, he might lose his top) and be more likely to say “no” to a favor or request. His virility is at a high point. So is his ability to put together furniture, read maps and do other tasks that require spatial skills. What to do? Compete in a contest, work on a project solo, figure out the best driving route, enjoy passionate sex”.


What’s Going On: Testosterone levels have fallen to mid level

What Should I do during this time: “He’s a tad mellower than his morning self, but isn’t going on empty just yet. As a result, he’s still upbeat, driven and focused, but not as easily ticked off (that stubbed toe would likely elicit a much shorter, less intense burst of swear words). He’s more open to working with others rather than going solo. Work as part of a team, pitch clients or customers, brainstorm ideas, go on a date”

At Night:

What’s Going On: Testosterone levels are at their lowest

What Should I Do During This Time: “With testosterone bottoming out, he tends to be more passive, agreeable and low-key, making this a good time to ask him for a favor or other request since he’s more likely to grant it. He may feel tired or fuzzy—especially before he’s had a chance to recharge after work or eat dinner. At this point, his libido hits its lowest point. For some men, this low point is still enough to make them capable of enjoying passionate sex; other men may feel too tired for intimacy or have difficulty maintaining an erection. Do activities that rejuvenate his energy if he wants a pick-me-up (such as playing an instrument or exercising), enjoy relaxing activities in keeping with his current low energy level (such as reading or watching a documentary), cuddle with his partner”.

Now On To The Ladies: How To Bio Hack Your Hormones

Women Are Lunar

“By nature, women are lunar. It's no coincidence that the length of our menstrual cycles are synced up with the waxing and waning of the moon, occurring around every 28 days” (Mind Body Green). A study out of NIH revealed that there is, “a synchronous relationship between the menstrual cycle and lunar rhythm”; Out of almost 1000 participants in the study, “a large proportion of menstruations occurred around the new moon, while at other times during the lunar month the proportion of menstruations [was lower]; the difference was significant” (NIH).

Women: How To Increase Your Productivity

(Source: Forbes)

In general, women go in and out of 4 phases per month, orchestrated by different hormone levels. Below is a description of the phases and a list of ways to bio hack the moment for the better. If you don’t know where you are and when, there are apps now that can trace and keep track of what day you are on of your monthly cycle.


Phase 1 - The Superstar Phase: Plan to Kick Butt Here

(Follicular Phase)


It begins on the first day of your period

How long it lasts:

10-17days; This phase accounts for the first half of the menstrual cycle (Inter Mountain Healthcare)

What’s Going On:

The superstar phase or the follicular phase, “begins upon the beginning of your period, and last approximately 10-14 days." Here you have the most access to creative energy that you will the entire month. Hormones are at a low point and your body is starting to increase estrogen in particular”

What Should I Do During This Time:

"You are open and ready to try new things. This is a good time to start new projects at work. Plan the month ahead do some project management. Break out the excel document and plan. Brainstorm with people in meetings. Dream big. Mastermind how you will take over the world”. In fact, founder of Brand Human and Candor Branding, Jasmine Takanikos explains, “I try to plan all of my public facing lectures during the Follicular Phase. My energy is more focused toward high energy output”. Another female executive explained, “when I'm in ovulation phase I make sure to have back-to-back meetings almost every day: mostly with potential partners. My experience is that conversations are more productive during this phase, i.e. I feel understood and I get closer to 'yes' answers”.

Phase 2 - The Talk To Me Phase, Ask For a Raise Here (Ovulatory Phase)


Anywhere within day 10-17 day of your cycle

How long it lasts:

About 2 days

What’s Going On:

"Ovulation is the time when an egg is released from the dominant follicle (winner of the race) within an ovary, into the fallopian tube where it can become fertilized by sperm. This is the only time during the menstrual cycle that a woman can become pregnant. Ovulation occurs mid-cycle in response to a series of hormonal changes that are set off by a peak in estrogen" (Inter Mountain Healthcare).

What Should I Do During This Time:

“Communication and collaboration skills are at the highest all month. The brain chemistry you have during this phase heightens your verbal skills. This is a great time to have important conversations. Maybe ask for that raise, plan to negotiate deals, work with your vendors. Since you will be the most irresistible try to plan ahead of schedule. You are a magnet”.

Phase 3 - The Get Sh*t Done Phase

Do Your Expense Report Here

(Luteal Phase)


The luteal phase is the second half of your menstrual cycle, when fertilization and implantation may occur. It starts right in the middle of your cycle and ends when your period begins (Essential Baby).

How Long It Lasts:

About 14 days

What is Going On:

Estrogen declines and progesterone levels increase.

What Should I Do During This Time:

“The luteal phase is the power phase for getting things done. You are most task oriented and feel the most pleasure at completing projects during this. And thank goodness this is the longest phase of the cycle. It’s easy to focus and pay attention to minute details. We are able to leverage this attention to detail to accomplishing pretty flawless work product. Wrap up projects, bring things to completion, do administrative type tasks, your accounting, submit your monthly reports, your expense reports”. One woman executive describes, “[when I am in] luteal phase, I'll ease up on meetings so I can power through the details of execution. Cycle syncing helps me to be less reactionary and more strategic”.

Phase 4 - Time for Reflection



Starts on the first day of your period

How Long It Lasts:

1- 5 days long

What is Going On:

"Estrogen starts out at its lowest point and begins a steady climb. For the first day or so of this cycle week, the low level of this hormone combined with period-related aches and fatigue may make you a bit quiet and have you preferring to stay close to home.

However, as estrogen rises throughout this cycle week, this hormone will be boosting your mood, energy and patience and ratcheting up your desire for adventure and to socialize”...and so the superstar phase begins (MyHormonology).

What Should I Do During This Time:

And the hormonal dance continues here in the menstruation phase, it is time to “course correct, evaluate, listen to that gut feeling. Your right and left brain hemisphere are communicating much more powerfully across the corpus callosum. You are able to access the analytical and intuitive reasoning. Reflect on the past month. How was your performance? How are you getting along with your colleagues? Are you working on the projects you care about? Is your job going in the direction you want it to? How are you thinking and feeling about your business as a whole? What are the big changes you need to make to stay happy and successful in your job and career?”


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