A Man’s 24-Hour Rhythm
My journey into understanding men’s nutrition started when I realized that just as women’s hormones follow a rhythm, men’s do too. The difference is that while women cycle over a month, men operate on a powerful 24-hour rhythm that resets daily. Watching my father, husband, and male friends try to balance strength, energy, and overall well-being made me realize how much they also needed a nutrition approach that aligned with their biology. The truth is that men’s hormones are the other half of the equation when it comes to overall hormonal balance. When both men and women are in sync with their natural rhythms, everything flows better. This guide is here to help men fuel their bodies with intention by maximizing energy, strength, and recovery while making food a tool instead of a stressor. Let us work with the body instead of against it and create sustainable nutrition habits that truly support peak performance every day.
Eating With Rhythm: The Men's 24-Hour Cycle
Eating in sync with the natural rhythm of the male hormonal cycle provides profound benefits for energy levels, testosterone balance, and overall well-being. Unlike the menstrual cycle, which spans approximately 28 days, men experience hormonal fluctuations within a 24-hour cycle. By tailoring meals to align with these daily hormonal shifts, men can optimize performance, support metabolism, and sustain peak energy levels.
Here is a what an optimal 24 hours could look like for a man:
Morning (Testosterone Surge and Energy Boost)
Meal: Scrambled eggs with grass-fed butter, ground bison, and sautéed spinach
Carbohydrate: Cooked then cooled sweet potatoes
Healthy Fat: Sliced avocado
Probiotic: A small serving of sauerkraut or kefir
Beverage: Green tea or matcha
Midday (Sustaining Energy and Focus)
Meal: Grilled chicken breast with olive oil and roasted asparagus
Carbohydrate: Cooked then cooled quinoa
Healthy Fat: Handful of almonds or walnuts
Prebiotic: Sautéed onions and garlic
Probiotic: Yogurt or kombucha
Beverage: Water with a pinch of sea salt
Afternoon (Muscle Maintenance and Recovery)
Meal: Grass-fed beef burger (no bun) with sautéed mushrooms and grilled zucchini
Carbohydrate: Cooked then cooled plantains
Healthy Fat: Coconut oil drizzle or grass-fed butter
Muscle Recovery Boost: Banana or a few dates
Beverage: Peppermint or ginger tea
Evening (Winding Down and Recovery)
Meal: Baked salmon with roasted Brussels sprouts and garlic
Carbohydrate: Cooked then cooled oats or mashed sweet potatoes
Healthy Fat: Full-fat grass-fed cheese
Prebiotic: Fermented vegetables
Beverage: Chamomile or ginger tea
Hydration and Timing Tips
Drink warm water with sea salt in the morning for hydration
Eat proteins first in meals for hormone production
Consume carbohydrates last for steady energy
Stop eating at least two hours before bed for better digestion
This plan aligns with natural hormonal fluctuations to optimize energy, metabolism, and recovery throughout the day.
Now let’s explain the WHY behind it all
Morning: Testosterone Surge and Protein-Powered Start
Testosterone levels are highest in the morning, making this an optimal time to consume nutrient-dense proteins to support muscle maintenance and metabolic function. High-quality protein sources such as eggs, beef, bison, and turkey supply essential amino acids for muscle repair and testosterone synthesis. Healthy fats like avocado, grass-fed butter, and coconut oil provide steady energy and hormone support.
Consuming resistant starches, such as cooked then cooled sweet potatoes or oats, promotes gut health and provides long-lasting energy. Probiotic-rich foods, including sauerkraut and kefir, enhance digestion, while herbal teas like green tea or matcha offer a gentle caffeine boost alongside metabolism-enhancing antioxidants.
Midday: Sustaining Energy and Focus
As cortisol levels remain elevated in the first half of the day, the body benefits from balanced meals that support sustained energy and cognitive function. Lean proteins like chicken, fish, or turkey, paired with healthy fats such as olive oil or nuts, help maintain focus and stamina.
Resistant starches from cooked then cooled rice, plantains, or quinoa support steady blood sugar levels and gut health. Prebiotic foods like onions and garlic enhance digestion, while fermented foods such as yogurt or kombucha optimize gut microbiota. Hydration is key, so drinking plenty of water with a pinch of sea salt helps maintain electrolyte balance.
Afternoon: Muscle Maintenance and Recovery
As testosterone levels begin to decline slightly, it becomes essential to fuel the body with muscle-supporting nutrients. Protein sources such as grass-fed beef, lamb, and salmon provide vital amino acids and omega-3s to reduce inflammation and promote recovery. Grass-fed butter and coconut oil contribute essential fatty acids that assist in testosterone production.
Consuming potassium-rich foods like bananas or dates aids in muscle recovery and fluid balance, while herbal teas like peppermint or ginger help support digestion. Additionally, magnesium-rich foods such as spinach and almonds can help reduce stress and enhance relaxation as the day progresses.
Evening: Winding Down and Recovery
As the body prepares for rest, it is essential to consume nutrient-dense, anti-inflammatory foods that support relaxation and overnight recovery. Protein-rich meals featuring lean meats, eggs, or dairy promote muscle repair and satiety.
Healthy carbohydrates such as cooked and cooled oats or sweet potatoes encourage melatonin production, improving sleep quality. Prebiotic foods like dandelion greens and fermented vegetables enhance digestion, while chamomile or ginger tea supports relaxation and reduces inflammation.
The Role of Dairy and Fruit Throughout the Day
High-quality dairy sources, such as grass-fed cheeses and yogurts, provide essential nutrients like calcium, vitamin K2, and probiotics. Lighter dairy options such as yogurt or cottage cheese are ideal in the morning or afternoon, while aged cheeses and full-fat dairy support testosterone production and recovery in the evening.
Fruits should also be selected based on the time of day. Berries and citrus fruits offer antioxidants and cognitive support in the morning. Water-rich fruits like melons and cucumbers help with hydration in the midday hours. The evening benefits from potassium-rich fruits such as bananas and dates, which aid in muscle relaxation and sleep quality.
The Role of Vegetables in the Diet
Vegetables are widely recognized for their nutritional benefits, offering essential fiber, vitamins, minerals, and antioxidants. However, recent discussions have questioned their universal necessity in the diet. Dr. Paul Saladino, a proponent of the carnivore diet, argues that certain plant components, such as leaves, stems, roots, and seeds, contain defense chemicals that may be harmful to humans. He suggests that while fruits are generally safer, other plant parts have evolved mechanisms to deter consumption, potentially leading to adverse health effects.
Scientific research continues to support the health benefits of vegetables, emphasizing their role in digestion, heart health, and metabolic function. According to the Harvard T.H. Chan School of Public Health, a diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, and help regulate blood sugar levels.
Guidelines for Including Vegetables in Your Diet:
Diverse Selection: Incorporate a variety of vegetables to obtain a broad spectrum of nutrients.
Preparation Methods: Cooking methods such as steaming or roasting can reduce certain anti-nutrients in vegetables.
Personal Tolerance: Pay attention to how your body responds to different vegetables and adjust accordingly.
While some individuals with digestive disorders or sensitivities may find certain vegetables problematic, the majority of people benefit from their inclusion. Evaluating personal health needs and consulting with healthcare professionals can help determine the best dietary choices.
Acknowledging Bread and Pasta
While bread and pasta are commonly consumed carbohydrate sources, they are not essential in a nutrient-dense diet. However, certain options can support hormonal health if chosen wisely and prepared correctly.
Best Types of Bread and Pasta:
Sourdough bread: Naturally fermented, reducing gluten and improving digestibility.
Sprouted grain bread: Higher in nutrients and lower in antinutrients.
Einkorn or heirloom wheat: Less processed and easier to digest.
Cassava or chickpea pasta: Grain-free alternatives that provide fiber and stable energy.
Are Bread and Pasta Necessary? No, they are not necessary, but they can be included if they align with your dietary needs. If consumed, they should be part of a balanced approach, ensuring they do not displace nutrient-dense proteins and fats.
Creating Resistant Starches for Gut Health: Resistant starches feed beneficial gut bacteria, stabilize blood sugar, and improve digestion. To create resistant starch in bread and pasta:
Cook, then cool pasta or grains for at least 12 hours before reheating.
Use sourdough or sprouted grains, as fermentation naturally alters starch composition.
Pair carbohydrates with fats and proteins to slow glucose absorption.
By making informed choices regarding carbohydrate consumption and focusing on preparation techniques that enhance nutrient availability, men can include these foods in a way that supports metabolic and hormonal balance.
Supporting the body with the right nutrition enhances overall health, performance, and longevity. By aligning meals with the body's natural 24-hour hormonal fluctuations, men can optimize energy levels, metabolism, and digestion while improving focus and recovery. Small, intentional dietary adjustments throughout the day foster sustained vitality without the need for rigid diets. Embracing a balanced, nutrient-dense approach to eating reinforces the connection between nutrition and overall well-being, allowing men to fuel their bodies efficiently and sustainably.
References
Cleveland Clinic. Nutrition and exercise for men's health. Available at: https://health.clevelandclinic.org/nutrition-and-exercise-for-men . Accessed January 16, 2025.
Healthline. The impact of meal timing on testosterone and metabolism. Available at: https://www.healthline.com/nutrition/meal-timing-testosterone . Accessed January 16, 2025.
Houghton LA, Brown CR. The role of zinc in testosterone production. Nutr Biochem. 2019.
Johnson SR. Hormonal fluctuations in men and their impact on nutrition. J Mens Health. 2018.
Smith KB, White CJ. The importance of prebiotics and probiotics in metabolic health. Curr Dev Nutr. 2020.
Harvard T.H. Chan School of Public Health. Vegetables and Fruits: Get the Facts. Harvard T.H. Chan School of Public Health website. https://nutritionsource.hsph.harvard.edu/what-should-you-eat/vegetables-and-fruits. Accessed December 20, 2024.
Saladino P. Are Vegetables Toxic? The TRUTH about Paul Saladino. Paul Saladino, MD website. https://www.paulsaladinomd.co/bullshit. Accessed December 20, 2024.
Harvard T.H. Chan School of Public Health. "Vegetables and Fruits: Get the Facts." Retrieved from: https://nutritionsource.hsph.harvard.edu/what-should-you-eat/vegetables-and-fruits
Paul Saladino, MD. "Are Vegetables Toxic? The TRUTH about Paul Saladino." Retrieved from: https://www.paulsaladinomd.co/bullshit
