The Hormonal Lens: How Biology Shapes Signals and Behaviour
Prelude
This one is a bit different from my normal articles. Grounded in biology, endocrinology, and science, it explores concepts that might initially seem heavy or complex. The goal isn’t to overwhelm but to weave these vital insights into a cohesive narrative that resonates deeply and personally. While this article draws from broad research and observable patterns within population groups, it’s important to acknowledge that life experiences vary widely. Not everyone’s path aligns with general patterns, and this article isn’t meant to categorise or stereotype individual experiences. To maintain focus and brevity, I’ve presented these ideas as they apply to common experiences—but if certain aspects don’t resonate with you, I hope you’ll still find value in understanding how they might relate to others in your life.
Whether you choose to read it in full or focus on sections that resonate most, there’s value to uncover. The article’s length reflects the interconnected nature of its topics—biology doesn’t exist in isolation, and neither do the challenges and concepts presented here. Each section builds upon the last, shaping a comprehensive perspective that I hope will prove both insightful and actionable.
In Signals: Decoding the Hidden Drivers of Human Behaviour and Relationships, we explored how much of what we communicate—consciously and unconsciously—signals our needs, desires, and internal states. That article introduced the ways we signal through words, actions, and behaviours, and touched on how hormones influence thoughts, emotions, and interactions. Here, we take a deeper dive into the biology behind those signals—unpacking our hormones, developmental stages, and natural rhythms to illuminate the undercurrents shaping our connections and choices.
“It is not our differences that divide us. It is our inability to recognise, accept, and celebrate those differences.”
Over the years, my work with clients in nutrition and exercise coaching has revealed that challenges often stem from deeper, less obvious factors. While addressing food and fitness goals is important, success frequently requires a more holistic approach. Stress, relationships, work demands, and behavioural patterns often lie at the root of the issues my clients face. These experiences underscored just how profoundly our hormones govern not only physical health but also emotions, energy, and behaviour.
I came to see health—and life itself—as a complex ecosystem where every element influences the others. When one part of this system is neglected, the ripple effects touch every aspect of our well-being and relationships. This realisation solidified my belief that thriving requires us to understand ourselves not only as individuals but as biological beings, constantly shaped by and shaping our environments.
Without this understanding, it’s easy to conflate belief systems or personal narratives with biological truths, distorting how we perceive ourselves and others. By recognising and embracing these truths, we create space for deeper self-awareness and more authentic relationships.
This article serves as an honest examination of how our hormones shape us as men and women, influence our interactions, and offer us a pathway to greater connection, understanding, alignment, and vitality.
Exploring the Hormonal Lens
Biology is a force we cannot outrun, yet it often runs beneath our awareness. Hormones govern far more than just our physical health; they shape our desires, energy, and behaviour. They influence how we perceive one another, whom we’re drawn to, and how we connect—or fail to connect—in relationships. From the subtle cues of attraction to the profound shifts that occur as we age, our hormonal landscape tells a story.
“Biology is the study of complicated things that have the appearance of having been designed with a purpose.”
This story isn’t new. Across the animal kingdom, signals of fertility, dominance, and nurturing readiness are instinctual, perfectly timed, and biologically driven. Humans, for all our complexity, are no different. Yet, unlike other animals, we’ve introduced complexities that disrupt this natural harmony. Medications, hormonal contraception, modern work structures, and environmental toxins have altered our biology and the signals we send—often without us realising it.
For women, societal encouragement to prioritise higher education and careers—often a natural extension of years of schooling—frequently comes without full disclosure about their finite biological timeline and the long-term implications of delayed family-building. Those who choose early family-building often face the competing demands of childcare, careers, and education, which can create a dynamic where “having it all” comes at the cost of connection, energy, and well-being. The true trade-offs often reveal themselves years later.
“Modern feminism is a gilded cage. It convinces women that power lies in competing with men, but the cost is often their happiness, health, and relationships. ”
Not all women choose—or are able—to have children. For those who consciously decide that parenthood isn’t part of their path, these hormonal rhythms still profoundly shape health, energy, and behaviour. For others, the inability to conceive or the realisation of having missed the fertility window can bring its own challenges, often wrapped in grief or complex emotions. Whatever your life journey, these hormonal influences remain central to understanding and navigating your well-being.
Similarly, young men often lack guidance about their biological and hormonal stages. Testosterone drives their pursuits, yet these milestones often don’t align with women’s fertility or readiness for family life. For many men, the decision to become a father isn’t tied to a specific timeline but to a sense of readiness, often centred on completing life stages or achieving certain goals. This drive, shaped by both biology and social conditioning, pushes men to accumulate resources and establish stability before taking on the responsibility of fatherhood.
Life, however, doesn’t always unfold according to plans. Fatherhood at an unanticipated stage can bring additional pressure, as men must balance the responsibilities of parenthood with the persistent biological and social drives of their life stage. The need to achieve, compete, and build doesn’t disappear, often creating strain as competing demands pull in different directions.
While aligned with their hormonal rhythms, this dynamic can lead to frustration and misalignment in relationships, as these motivations are often difficult for men to consciously articulate. This often-unacknowledged disconnect leaves men and women unprepared for relationship and life transitions. In the absence of generational wisdom, family models and societal messages often conflict, pulling us further out of sync with our biology.
By exploring this hormonal lens, we will uncover:
How biology shapes attraction, connection, and behaviour across life stages.
The impacts of modern disruptions, including medications, synthetic hormones, and pervasive environmental toxins.
Why understanding and honouring hormonal differences can foster deeper, more authentic relationships.
This isn’t about reducing us to biology; it’s about recognising its profound influence and integrating that awareness into how we live, work, and relate. With this understanding, we can respond to ourselves and each other with greater compassion and grace, reclaiming the harmony our biology was designed to create.
“Human beings are not just products of their environment; we are also profoundly shaped by our biology, which in turn shapes the world we create.”
The Hormonal Lens—Nature’s Design
Hormones as the Architects of Difference
Why do men and women seem to respond so differently to the same situation? Why does one feel driven to act, while the other requires conversation and understanding prior to action?
Hormones are the architects of human biology. They shape everything—from physical development to how we perceive and connect with others. In men and women, these influences differ profoundly yet complement one another beautifully when understood and aligned.
“Testosterone and estrogen are not simply sex hormones; they are life architects, shaping the way we respond to challenges, form relationships, and navigate the world.”
To explore this dynamic, we must untangle the layers of biology, beliefs, and personal experience that often shape our understanding. Without clarity on hormonal differences, conversations can drift into subjective interpretations, leading to confusion instead of fostering connection.
When we step back and separate cultural narratives from biological truths, we uncover a clearer lens through which to understand ourselves and each other. Recognising these patterns doesn’t mean ignoring exceptions; it means embracing what is shared, predictable, and ultimately empowering.
The Hormonal Foundation: Key Hormones and Their Roles
Our bodies are guided by key hormones that drive physical, emotional, and relational experiences. Each plays a unique role in shaping who we are and how we connect.
Testosterone
Often called the “hormone of drive,” testosterone fuels ambition, focus, and competitiveness. In men, it governs energy, muscle strength, and sex drive, peaking in the morning and tapering off by evening. In women, testosterone subtly enhances energy and sex drive during the ovulatory phase, supporting reproductive readiness.
Oestrogen
The “hormone of vitality,” oestrogen supports mood regulation, bone health, and emotional connection. For women, its cyclical fluctuations guide the phases of the reproductive cycle, peaking before ovulation and influencing energy and mood throughout the cycle. In men, oestrogen plays a quieter role in mood stability and bone health.
Progesterone
Known for its calming effects, progesterone stabilises mood and promotes restful sleep in women. It peaks during the luteal phase, preparing the body for potential pregnancy. In men, it supports testosterone production and mood regulation in smaller amounts.
Oxytocin
Often called the “bonding hormone,” oxytocin fosters trust and connection. Released through physical touch and emotional presence, it deepens intimacy and strengthens relationships, creating a foundation for emotional closeness in both men and women.
Vasopressin
Sometimes termed the “protective hormone,” vasopressin drives attachment, responsibility, and protectiveness, particularly in men. It underpins the bonds fathers form with their children and reinforces relational stability.
Cortisol
Often called the ‘stress hormone,’ plays a vital role in short-term responses to stress by mobilising energy, heightening focus, and reducing inflammation. However, when cortisol remains elevated due to chronic stress, it disrupts the balance of other hormones, impairs sleep, and suppresses immune function. This long-term dysregulation contributes to fatigue, emotional reactivity, and even metabolic disorders.
Insulin
The body’s key regulator of blood sugar, insulin ensures stable energy levels and metabolic function. However, when disrupted, it sets off a cascade of hormonal imbalances.
The Beauty of Complementary Strengths
Testosterone and oestrogen are more than biological drivers—they shape how we relate to and complement one another in relationships. Together, these hormones create a dynamic partnership, balancing independence with connection.
“Men and women have evolved to mate for very specific reasons that ensure the survival of our species. Each brings unique strengths to the relationship, creating a balance that is deeply biological.”
Testosterone: The Driver of Strength and Purpose in Men
Testosterone, ten to twenty times higher in men, doesn’t just support physical strength and endurance; it drives focus, ambition, and the ability to overcome challenges. These traits have historically equipped men to protect, provide, and persevere.
“Testosterone fuels boldness, drive, and focus. It’s the hormone that pushes boundaries and builds legacies—qualities we should celebrate, not vilify.”
In relationships, testosterone’s influence extends to generosity and collaboration. For example, men often channel this energy into supporting loved ones, taking on challenges, and contributing to shared goals. A balanced testosterone level allows men to step into roles as protectors, problem-solvers, and dependable partners.
Oestrogen: The Conductor of Connection and Vitality in Women
Oestrogen enhances women’s cognitive function, mood regulation, and ability to perceive emotional subtleties. This multidimensional awareness enables empathy, intuition, and attunement to others’ needs, fostering deeper relationships.
“Estrogen is a life force. It fosters connection, empathy, and creativity, making it the hormone of collaboration and resilience.”
Physically, oestrogen supports bone density, skin elasticity, and hair health, contributing to the vitality associated with youth. But its influence extends beyond the individual. In relationships, oestrogen drives nurturing behaviours, reinforcing women’s roles as caregivers, collaborators, and emotional anchors within families and communities.
Example: Navigating Conflict—Working With Biology Instead of Against It
Conflict often highlights how men and women approach problems differently. A man’s testosterone-driven focus on logic and problem-solving might lead him to offer solutions, believing this is the fastest way to restore harmony. Meanwhile, a woman’s oestrogen-fuelled sensitivity to emotional undercurrents might leave her feeling unheard if the deeper emotional layers of the issue are overlooked.
When life’s pressures—like overloaded schedules, financial stress, or exhaustion—push women to their limits, their capacity for compassion and connection may diminish. At the same time, a man under stress may double down on action-oriented solutions, missing cues that his partner is seeking empathy rather than answers.
This disconnect can lead to frustration: women may feel dismissed or invalidated, while men may feel their efforts to help are unappreciated. By recognising these natural tendencies, couples can make agreements before tension arises on how to navigate challenging situations or topics together, fostering mutual understanding and connection.
Why It Matters: By understanding how these hormones influence behaviour, we can appreciate the unique strengths men and women bring to relationships. This awareness fosters mutual respect, reduces misunderstandings, and strengthens connection.
The Spectrum Within Sexes
While hormonal differences between men and women are pronounced, there’s a natural spectrum within each sex. Some women produce higher levels of testosterone, expressing traits often associated with assertiveness, adventurousness, or physical strength. Similarly, some men have higher levels of oestrogen, leading to increased emotional expressiveness, creativity, or nurturing behaviours.
Why It Matters: Recognising these variations not only fosters empathy and reduces judgement but also highlights how they shape the dynamics of our relationships and interactions. Understanding where we sit within this spectrum—and how it aligns with those we resonate with—can illuminate the strengths and compatibilities in friendships, partnerships, and collaborations.
Rather than relying on outdated notions like “opposites attract,” it’s about finding balance through shared values, aligned lifestyles, and mutual respect. Complementarity isn’t about extreme polarity; it’s about recognising how individual traits can enhance connection when there’s a foundation of alignment to bridge the gaps. This awareness invites us to celebrate diversity within and between the sexes without losing sight of what grounds and unites us.
Hormonal Rhythms: Circadian and Infradian Cycles
Our lives are governed by biological rhythms—natural patterns that synchronise our internal processes with the external world. These rhythms influence everything from sleep and energy levels to hormone production, creating harmony when we align with them—or imbalance when we don’t.
“Modern life’s departure from natural rhythms doesn’t just impact sleep—it disrupts the hormonal orchestra that keeps our minds sharp and bodies resilient.”
Circadian Rhythms (Men and Women):
The 24-hour circadian rhythm regulates sleep-wake cycles, hormone release, and energy levels. For men, testosterone peaks predictably in the morning, supporting focus, productivity, and physical performance. By evening, these levels taper off, making this time more conducive to connection and relaxation. Misalignments—like training heavily at night or relying on stimulants—can hinder recovery and sleep quality.
For women, the circadian rhythm shares this daily cadence but is interwoven with the longer infradian rhythm, introducing a nuanced layer of variability. Disruptions such as irregular sleep schedules, blue light exposure, and sleep deprivation can impair the production of melatonin and serotonin—key hormones regulating mood, recovery, and hormonal balance. Prioritising natural light exposure, consistent sleep patterns, and reduced screen time at night can help maintain a healthy hormonal cascade.
“Blue light exposure at night suppresses melatonin, the hormone that signals sleep. Over time, this disrupts the body’s circadian rhythm, affecting everything from immune function to emotional resilience.”
Infradian Rhythms (Women):
The ~28-day infradian rhythm, represented by the menstrual cycle, profoundly impacts women’s energy, mood, and productivity. Each phase—follicular, ovulatory, and early and late luteal—has distinct physical, emotional, and nutritional needs. Ignoring these rhythms can exacerbate hormonal disruptions, leading to fatigue, stress, and impaired recovery. Aligning rest, nutrition, and activity with these phases fosters balance and resilience.
Interplay Between Rhythms: Finding Synergy
While the circadian rhythm sets the stage for daily energy cycles, its interaction with the infradian rhythm creates opportunities for synchronisation. Men’s consistent testosterone-driven energy peaks often align with women’s follicular phase, when energy and focus are naturally heightened. Recognising these rhythms not only fosters greater collaboration in shared goals but also deepens appreciation for how partners can complement each other in everyday life.
For many, female hormones and cycles have long been overlooked—dismissed, misunderstood, or even treated as taboo. Cultural barriers, often shaped by religious or generational norms, have left countless women without the language to articulate their experiences and many men without the understanding to offer meaningful support.
“A woman’s infradian rhythm is more than a monthly cycle—it’s a second clock that governs her energy, mood, and metabolism, offering a blueprint for optimal living.”
Thankfully, we’re in an era where these once-sensitive topics are being brought to light, breaking down barriers and fostering greater awareness. Exploring the profound hormonal shifts of the female reproductive cycle—and their influence on emotions, energy, and behaviour—isn’t just valuable; it’s essential. By understanding the cycle’s stages, we illuminate an aspect of life that affects so many, often in ways that have been hidden or misunderstood.
The Mystery of Women: A Hormonal Shapeshifter
Ladies, let’s be honest—we’ve all heard the clichés. We’re called mysterious, complicated, or even (dare we say) unpredictable. But the truth is, there’s a biological reason behind this perception.
Women’s hormones shift continuously across the month, so much so that hormonally speaking, they may feel like different versions of themselves from one day to the next.
Guys, we know this might seem daunting. But here’s the good news: understanding the rhythm of women’s hormones unlocks those mysteries that may have left you puzzled. Whether it’s your partner, sister, daughter, or colleague, this guide offers the insights you didn’t know you needed but will be glad to have.
Let’s break it down… (Don’t worry, I promise to keep it simple-ish.)
The Four Phases of the Menstrual Cycle
The infradian rhythm is often divided into four distinct phases, though interpretations can vary depending on the source. This four-phase framework aligns with the hormonal behaviours that define each stage, offering a clearer understanding of how these shifts influence energy, mood, and physical needs. By recognising these phases, women can better support their well-being, and men can approach relationships with greater understanding and appreciation.
“The menstrual cycle is a woman’s superpower—it’s a map to understand her body’s needs, energy, and emotions across the month. Syncing lifestyle choices to the cycle can unlock resilience and vitality.”
Follicular Phase (Days 1–10)
This phase marks the beginning of the cycle, as oestrogen and progesterone are at their lowest levels. The body is resetting, shedding the uterine lining in preparation for a new cycle. Energy levels are often lower at the start, making this a time for rest, introspection, and self-care. Women may feel more introverted and reflective, with intuition heightened during the first 3-5 days.
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Mood: As oestrogen levels gradually rise, mental clarity improves, bringing a sense of calm and focus, particularly in the latter half of this phase. This is the optimal time to reflect, plan, and organise key areas of your life.
Nutrition: Prioritise protein and healthy fats to support hormonal balance, keeping carbohydrates lower during this phase will stabilise blood sugar and promote sustained energy.
Exercise: Start with more gentle activities like walking, hiking to match your body’s lower energy at the start of the phase. By mid-phase, as oestrogen builds, increase the intensity with moderate cardio or strength-based workouts to align with your rising energy levels.
Ovulation Phase (~Days 11–15)
Oestrogen peaks, and testosterone joins the hormonal mix, promoting a surge in energy, confidence, and social engagement. Women may feel mentally sharp, outgoing, and motivated, with increased sex drive and a heightened sense of connection. This is the most fertile phase of the cycle, optimised for reproduction.
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Mood: Elevated oestrogen and testosterone enhance confidence, sociability, and mental sharpness. This is a great time to connect with others, engage in networking, and tackle new challenges.
Nutrition: Increased energy demands make this phase ideal for incorporating more nutrient-dense, complex carbohydrates to support hormonal activity and fuel workouts and maintain balance.
Exercise: Take advantage of peak energy levels with strength training to optimise muscle synthesis, and high-intensity cardio such as HIIT or sprints. This is the optimal phase for pushing physical limits and achieving performance gains.
Early-Mid Luteal Phase (~Days 16–19)
Following ovulation, progesterone begins to rise while oestrogen remains present but starts to taper. Women may still feel high energy and positive moods early in this phase, though motivation and mental clarity may decrease as progesterone builds. This phase fosters a sense of calm, nurturing, and connection, making it a time for introspection and deeper relationships.
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Mood: Emotional steadiness and a heightened sense of connection make this phase ideal for nurturing relationships. Sharing quality time with loved ones can feel deeply fulfilling.
Nutrition: Prioritise balanced meals featuring healthy fats and low-moderate complex carbohydrates. These choices support hormonal shifts and maintain steady energy levels.
Exercise: Opt for strength training and moderate, steady-state cardio to match your body’s metabolic changes. Emphasise consistency and sustainability over intensity during this phase.
Late Luteal Phase (~Days 20–28+)
As oestrogen and progesterone begin to decline, energy levels and mood may dip, leading to increased sensitivity and introspection. Women may feel more introverted and inclined to set boundaries around time and tasks to preserve energy. How well self-care and winding back is prioritised during this phase can influence the ease of the next follicular phase.
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Mood: Emotional sensitivity may heighten during this phase, making self-care and boundary-setting essential. Create space for rest and introspection to maintain emotional balance.
Nutrition: Increase complex carbohydrates from dutrient-dense sources to meet progesterone’s glucose demands. These nutrient-dense choices help stabilise energy levels and reduce fatigue.
Exercise: Embrace restorative activities such as yoga, hiking, or walking. Prioritise recovery by avoiding intense workouts in the final days to safeguard hormonal balance and support your overall well-being.
Why This Matters
For women, understanding these phases allows you to align your lifestyle—exercise, nutrition, and work—with your body’s natural rhythm. This knowledge isn’t about creating a scapegoat or a “get-out-of-jail-free” card for dysregulated moods or treating others or yourself poorly. Rather, it’s an invitation to take responsibility for planning and managing the predictable influences of your hormones. Awareness comes with the power to make choices that foster balance and connection.
For men, knowing this isn’t just about being supportive—it’s a gift of understanding how beautifully different men and women are by nature. And let’s be honest, most men love to understand how things work; few things are as frustrating as an unsolvable mystery. Women’s hormonal rhythms may seem complex, but they are remarkably predictable once understood. This knowledge equips men to approach relationships with understanding, confidence, and appreciation for the natural dynamics at play. And possibly some empathy for what women need to factor in when planning their schedules, training and nutrition plans.
Hormones may be invisible, but their effects are profound. When we honour them, we not only feel better, but we also create more harmonious relationships and a stronger foundation for future generations.
Structural Differences and Hormonal Interplay
Men and women’s physical differences are deeply influenced by hormonal drivers and reflect evolutionary adaptations to their biological roles. These differences extend beyond the obvious and have profound implications for performance, health, and training approaches.
Key Biological Differences:
Muscle Mass and Strength: Men typically possess 30–50% more muscle mass than women, enabling greater strength and speed in physical activities. This difference is amplified by higher testosterone levels.
Bone Density and Frame: Men have denser bones and broader shoulders, while women’s pelvises are uniquely adapted for childbirth, impacting biomechanics and movement.
Cardiovascular Output:
Men: Larger hearts, lungs, and higher red blood cell counts enhance oxygen delivery and endurance.
Women: Cyclical hormonal shifts optimise endurance at certain phases of the menstrual cycle.
Consequences of Ignoring Biology: When we disregard biological truths, the repercussions extend far beyond physical performance—they impact long-term health and well-being.
Training and Performance
A one-size-fits-all approach to fitness or health ignores the unique needs of men and women, particularly women’s infradian rhythms. This oversight can lead to injuries, hormonal imbalances, and diminished performance.
For example: A woman following an intense training regimen designed for men during her luteal phase is more susceptible to fatigue, injuries, irritability and hormonal disruptions that cascade throughout her cycle.
Cultural Missteps in Sport
The conversation surrounding biological men competing in women’s sports highlights a complex and controversial topic. While it warrants further exploration, this article focuses on the broader implications of ignoring biology.
Note: There are many things that I could say about the current state of sports and biological men being allowed to participate in women’s events, however, that would be an entire article in itself.
Biological Truths and Modern Tensions
Now that we’ve explored the foundational rhythms of hormones, let’s delve into how these biological truths shape our lives across different stages. Hormones don’t just dictate our biology—they influence our behaviours, relationships, and aspirations in ways that cascade across time.
For many, this territory feels unfamiliar. Women often lack a comprehensive understanding of their own cycles, let alone the shifts brought on by menopause or life’s changing demands. This gap makes it difficult to explain these experiences to partners, leaving relationships vulnerable to confusion and strain.
Likewise, men may not fully grasp the stages of testosterone’s influence on their own priorities and energy. Without this awareness, life’s transitions can feel disjointed, creating unnecessary tension in relationships and self-perception.
While much attention is given to childhood development and the transition into adulthood, the hormonal shifts and life stages that follow are often overlooked or reduced to the narrative of decline. This gap leaves many navigating profound changes—parenthood, midlife transitions, and ageing—without the tools or understanding to do so gracefully. Recognising these stages as a natural part of life is the first step toward navigating them with intention.
This section invites us to explore these hormonal realities with curiosity and compassion, equipping us to better support ourselves and each other through predictable stages. By embracing these biological truths, we pave the way for deeper understanding, relational ease, and a legacy of informed living.
Hormonal Shifts Across Life Stages
Biology is dynamic, not static. Hormonal changes throughout life influence our physical health, behaviours, and priorities, offering insights into the natural ebb and flow of relationships and societal roles. When we understand these shifts, we’re better positioned to align with them rather than resist them.
For Men: Testosterone Through the Ages
Testosterone’s influence on men evolves in distinct stages, shaping not only physical and sexual development but also emotional priorities and social behaviours.
“Men’s life stages are like the seasons—predictable, but often misunderstood. When we honour these natural shifts, we unlock wisdom and alignment instead of frustration and disconnection.”
The Foundational Stage (Youth):
Testosterone surges during adolescence and young adulthood, driving risk-taking, competition, and the pursuit of independence. This biological drive pushes young men to test boundaries, assert their capabilities, and seek autonomy. Evolutionarily, these behaviours would have facilitated learning, mating, and survival. In modern contexts, this stage often manifests as the desire to explore, achieve, and carve out a personal identity.
The Growth Stage (20s–30s):
With testosterone still at its peak, men in this stage often channel their energy into resource-building and self-establishment. This aligns with ambitions for career growth, financial stability, and personal achievements. However, the same drive for status and stability can delay readiness for family life. This stage reflects the biological imperative to secure resources before taking on the responsibilities of fatherhood.
The Commitment Stage (30s–40s):
As testosterone begins its gradual decline, priorities often shift toward connection and collaboration. Men in this stage tend to focus on family, long-term partnerships, and creating stability. The protective and nurturing instincts influenced by testosterone evolve, supporting deeper relationships and a drive to provide for loved ones. This stage reflects the transition from individual pursuits to collective well-being, fostering emotional maturity and a desire for legacy-building.
The Legacy Stage (50+):
Lower testosterone levels bring introspection, wisdom, and a focus on contribution. Men in this stage may take on mentoring roles, sharing knowledge and life experience with younger generations. The decline in competitive and reproductive drives allows for a broader perspective, fostering a sense of purpose tied to legacy rather than dominance. This stage highlights the evolution of masculinity toward balance and guidance.
For Women: A Symphony of Cycles
Women’s lives are orchestrated by the dynamic interplay of oestrogen, progesterone, and testosterone. Each phase is intricately tied to hormonal rhythms that influence physical health, emotions, and energy.
Fertile Years:
As discussed in the previous section, these years are governed by the infradian rhythm, a ~28-day cycle that orchestrates energy, mood, and fertility. This rhythm aligns with a woman’s peak biological window for reproduction and nurturing. Disruptions—whether from stress, poor nutrition, or synthetic hormones—can create a flow on effect, leading to irregular cycles, fertility challenges, and chronic health issues.
Modern Misalignments:
Societal pressures often encourage women to prioritise education and careers during their fertile years, a pursuit that can conflict with their natural biological timeline. Fertility peaks in the 20s and declines in the 30s, yet this reality is rarely part of the broader cultural narrative. Balancing family-building with professional ambitions often comes at a steep cost—heightened stress, burnout, and hormonal dysregulation.
“In many parts of the world, a woman in her 20s today is less fertile than her grandmother was at 35.”
Modern innovations in fertility medicine, such as egg freezing and IVF, are often presented as a safety net, promising women the ability to extend their reproductive timeline. However, these procedures come with significant considerations—physically, emotionally, and financially. The process of harvesting eggs and undergoing fertility treatments involves synthetic hormones, physical discomfort, and sometimes years of cycles, all of which can be emotionally taxing. Additionally, the financial burden can be substantial, with no guarantee of success, potentially placing immense strain on relationships and personal wellbeing. While these advancements offer hope, they often come without full disclosure of their complexities and limitations.
Perimenopause and Menopause:
As oestrogen and progesterone levels decline, women enter a stage of emotional rewiring. This transition often brings a focus on legacy, connection, and wisdom. However, the severity of symptoms—hot flashes, disrupted sleep, mood swings—is deeply influenced by earlier lifestyle choices. Chronic stress, poor nutrition, and environmental toxins amplify these challenges, while proactive health strategies can ease the transition.
Postmenopause:
With the cessation of infradian rhythms, women’s biology aligns more closely with men’s circadian patterns. While this stage opens opportunities for new routines and priorities, it also demands attention to bone density, metabolic health, and cardiovascular function. Proper nutrition, weight-bearing exercise, and proactive health management are essential to navigating this phase with vitality.
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It’s important to acknowledge that while these hormonal phases and life stages may not align with every individual’s experiences, they reflect common challenges faced in modern life. Even if these truths don’t resonate directly with your personal story, they may illuminate struggles faced by friends, family, or colleagues.
In Western cultures, we’ve largely lost the art of engaging in meaningful conversations about ageing, life planning, and the finite nature of our biological timelines. Childhood and adolescence are mapped out in detail, but beyond that, the narrative shifts to a focus on decline rather than evolution or transformation. This absence of guidance has led to an overemphasis on short-term rewards and a lack of big-picture thinking.
Wisdom from older generations—once a cornerstone of navigating life’s complexities—is now overlooked or absent altogether, leaving many to make life-altering decisions without trusted counsel. By reintroducing these conversations into our lives, we not only honour the realities of our biology but also offer future generations a path to greater understanding and intentional living. It’s a legacy worth building—one rooted in knowledge, foresight, and the courage to embrace the full spectrum of life.
Artificially Disrupting the Hormonal Lens
Now that we’ve uncovered the natural rhythms of hormones and how they shape our lives, relationships, and behaviours, it’s time to ask a crucial question:
In what other ways has modern life disrupted this delicate balance?
Our ancestors lived in closer alignment with nature’s rhythms, but today’s world introduces a cascade of external disruptors. From environmental toxins and synthetic chemicals in everyday products to processed foods and widespread medication use, these factors profoundly alter our internal ecosystems. Combined with the relentless pace of modern life, these influences create a chemical and environmental landscape that our biology was never designed to navigate.
“Testosterone levels have been decreasing alongside sperm counts over the decades. Sperm counts have dropped by more than 50% in Western countries between 1973 and 2011”
This section explores these hidden saboteurs of hormonal health, offering insight into how modernity complicates our biology—and what we can do to reclaim balance.
Environmental Hormone Disruptors: Silent Saboteurs
We’re surrounded by substances that mimic or interfere with our natural hormones. These endocrine-disrupting chemicals (EDCs) seep into our lives through plastics, fragrances, and even household cleaners. They’re invisible, persistent, and impactful.
Plastics and Oestrogenic Plasticisers
BPA and phthalates, commonly found in plastics, leach into food, water, and the environment, mimicking oestrogen and disrupting hormonal balance.
For Men: Disrupted testosterone-to-oestrogen ratios can diminish energy, fertility, and muscle mass.
For Women: Elevated oestrogen levels contribute to irregular cycles, mood disorders, and fertility struggles.
Real-Life Example: Every sip from a plastic bottle or meal reheated in a plastic container, brings a silent hormonal hitchhiker, altering how our bodies function.
“Exposure to endocrine-disrupting chemicals (EDCs) like phthalates and bisphenol A (BPA) is linked to decreased fertility in both men and women.”
Synthetic Fragrances:
Synthetic fragrances, found in perfumes, cleaning products, and air fresheners, contain endocrine-disrupting compounds like phthalates and oxybenzone.
For Men: Reduced testosterone production diminishes vitality.
For Women: Exacerbated imbalances can fuel endometriosis and mood instability.
Real-Life Context: Consider a modern household filled with air fresheners, fragranced detergents, and scented personal care products. Cumulative exposure to these compounds disrupts hormonal health, dulling energy and resilience in men while exacerbating imbalances in women.
“Endocrine disruptors may be invisible, but their impact on human health and fertility is anything but.”
Prescription Medications: Unintended Consequences
Modern medicine offers innovative and life-saving solutions, yet some medications can disrupt hormonal balance, creating unintended challenges for health and well-being. While countless drugs can interfere with the endocrine system, I’ll focus on four major categories that are widely used and known to have significant hormonal impacts: statins, antidepressants, ADHD medications, and anti-anxiety medications.
“Modern medicine saves lives, but it’s not without trade-offs. Certain medications subtly shift our hormonal landscapes, leading to unintended changes in mood, energy, and even identity.”
This is by no means a suggestion to stop taking prescribed medications. Instead, it’s an invitation to approach your health with greater awareness. If you suspect that a medication is affecting your hormonal balance or quality of life, consider discussing your concerns with your healthcare professional or consulting a functional medicine practitioner to explore alternatives or strategies to mitigate side effects.
Statins: By suppressing cholesterol synthesis, statins inadvertently reduce the production of steroid hormones, including testosterone. Men may experience fatigue, decreased sex drive, and emotional instability such as low moods and depression.
Antidepressants: SSRIs, commonly used to treat depression, can blunt emotional responses and reduce sex drive, affecting relational intimacy and overall vitality. They may also lower testosterone levels, contributing to fatigue and diminished motivation. In women, SSRIs can interfere with menstrual cycle regularity, while in men, they may impact muscle strength and mood stability.
ADHD Medications: Stimulants like methylphenidate or amphetamines can elevate cortisol levels, creating a stress-like response in the body. Prolonged use may contribute to adrenal dysregulation, disrupt sleep patterns, and impair the delicate hormonal balance required for optimal energy and recovery.
Anti-Anxiety Medications: Benzodiazepines and similar medications, while helpful for short-term anxiety management, can suppress the production of sex hormones like testosterone and progesterone. Over time, this suppression may lead to hormonal imbalances, reduced energy, and emotional flatness.
Hormonal Contraception: A Synthetic Overlay
Hormonal contraceptives were heralded as a groundbreaking advancement in reproductive autonomy, offering women unprecedented control over their bodies and family planning. Yet this empowerment came with significant trade-offs—most notably, a profound alteration of natural hormonal cycles.
“Hormonal contraception can alter women’s mate preferences, leading them to choose partners they might not select when not on the pill.”
Isn’t it ironic? A solution designed to grant reproductive freedom and prevent unwanted pregnancies often comes with the side effect of suppressing sex drive. In essence, the very hormones intended to provide control over reproduction can make you less inclined to engage in the very act that could lead to pregnancy in the first place. By mimicking a low-fertility state, hormonal contraceptives suppress ovulation, disrupting the intricate interplay of hormones that governs behaviours, attraction, and emotional well-being.
Shifts in Attraction: Research suggests that women on contraceptives may gravitate toward partners with less pronounced masculine traits. This shift in attraction can lead to mismatches when contraceptive use ends, creating tension in established relationships.
Emotional Fallout: Common side effects include mood swings, anxiety, and decreased sex drive, rippling outward to impact intimacy, connection, and relational harmony.
Loss of Intuition: Suppressing natural cycles can sever women’s connection to innate instincts—those subtle signals that guide decision-making and alignment in relationships.
“Women on birth control pills experience a blunted stress response, potentially affecting their ability to cope with stress.”
While hormonal contraceptives remain a valuable tool, it’s crucial to weigh their broader implications and explore alternatives that better align with natural rhythms. In doing so, women can retain both reproductive freedom and a stronger connection to their biological and emotional selves.
Poor Nutrition: Fuelling the Fire
What we eat directly influences our hormonal health, yet nutrition is often overlooked as a cornerstone of balance. Modern diets, characterised by processed carbohydrates, sugars, and inflammatory fats, disrupt the delicate hormonal cascade, setting the stage for systemic imbalances. Poor nutrition not only fuels insulin resistance, inflammation, and cortisol elevation but also deprives the body of essential nutrients needed for hormone production and regulation.
“Modern diets, rich in processed foods and devoid of micronutrients, do more than expand waistlines—they disrupt the delicate hormonal symphony that governs our health.”
High-Carbohydrate Diets: Without intense exercise to offset them, processed carbs cause insulin surges, systemic inflammation, and hormonal instability.
Inflammatory Fats: Seed oils and trans fats can inhibit hormone production, while healthy fats like butter and quality animal products support hormonal health.
Why This Matters: A steady diet of ultra-processed foods doesn’t just sap energy. It fuels systemic inflammation, setting off a cascade of imbalances that permeate mood, energy, and relationships.
Modern Approaches to Hormonal Imbalances
When faced with hormonal imbalances, the default approach often involves testing and supplementation. While this addresses deficiencies, it overlooks a crucial question: what is disrupting the hormonal cascade in the first place?
Chronic stress, poor nutrition, sleep deprivation, and exposure to toxins are often the root causes of imbalance.
Testing and replacing missing hormones may offer short-term relief but fails to address the upstream disruptions.
Why This Matters: True balance comes from nurturing the body’s innate ability to regulate itself through thoughtful lifestyle changes, stress management, and minimising environmental toxins. By addressing the root causes, we create a sustainable foundation for well-being.
How Imbalance Can Look in Real Life
Hormonal disruptions don’t exist in isolation; their effects cascade outward into our relationships, families, and even broader societal structures.
Imagine: A father, struggling with suppressed testosterone, feels unmotivated and disconnected. A mother, navigating the emotional fallout of hormonal contraception, withdraws from intimacy. Their children grow up in a household where vitality and connection have been replaced by emotional outbursts, strained silences and distant interactions.
This isn’t just a personal issue; it’s a societal one. The question isn’t just what disrupts our hormones but how we can rebuild a connection with the natural rhythms that ground us.
The Costs of Misalignment
Living out of sync with our biology doesn’t just create personal discomfort—it reverberates through relationships, family dynamics, and even societal structures. Misaligned hormones are often dismissed as personality quirks or psychological issues, leaving us stuck in cycles of frustration and disconnection. Yet, many of these challenges stem from our biological foundations.
The Impact on Relationships
Hormonal shifts influence everything from energy to mood and communication styles. Without understanding these changes, relationships of all kinds can suffer.
For Women: Hormonal rhythms can create natural fluctuations in energy, preferences, and emotional needs. Without context, partners might misinterpret these shifts as inconsistency or moodiness.
For Men: Declining testosterone levels with age can lead to reduced drive and energy, often misunderstood as disengagement or laziness.
These gaps in understanding create tension, fostering resentment instead of connection.
The Generational Costs
Our lifestyle choices—stress, poor nutrition, and exposure to toxins—don’t just affect us. They shape the hormonal landscape of future generations.
Prenatal Exposure: Stress or toxin exposure during pregnancy can alter gene expression, affecting the hormonal resilience of children.
Learned Disconnect: Children model what they see. Parents struggling with hormonal misalignment unintentionally pass on patterns of disconnection, creating a generational cycle of imbalance.
“Epigenetics teaches us that the environment we live in today shapes the genes we pass on tomorrow.”
Vasopressin: The Silent Challenge for Fathers
New fathers often face an invisible battle. As their partner’s attention shifts to the baby, the oxytocin bond they once shared with their partner diminishes. Vasopressin, the hormone that fosters protectiveness and connection, becomes harder to sustain without intentional closeness.
“Fathers form bonds through touch, eye contact, and presence, yet modern life often deprives them of these moments. The hormonal interplay of vasopressin and oxytocin creates a unique drive to protect and nurture, but it withers when connection is absent.”
The Outcome: Fathers may feel neglected, excluded, and starved for emotional connection. These unspoken feelings can create relational distance, eroding the foundation of partnership.
Recognising this dynamic can transform it. Small, consistent acts of connection—intentional touch, shared moments, and open communication—can rebuild bonds and strengthen family harmony.
Cortisol Overload and Emotional Reactions
Chronic stress elevates cortisol, hijacking resources needed for vital hormones like testosterone, oestrogen, and progesterone.
The result? Sleep disruptions, mood instability, and amplified emotional reactivity that spill over into relationships.
Real-Life Impact: The subtle but persistent strain of misaligned hormones often manifests as irritability, withdrawal, or tension, eroding intimacy and trust.
“Chronic stress can lead to prolonged exposure to stress hormones like cortisol, resulting in health problems such as hypertension, immune suppression, and reduced fertility.”
Restoring Balance: Realigning Biology and Modernity
So how do we move forward? The answer lies in understanding and action. When we align with our biology, we reclaim a sense of harmony—not just within ourselves but in how we relate to others and the world around us.
For Individuals:
Understanding your hormonal rhythms is the first step. For men, this might mean harnessing testosterone peaks in the morning for exercise, productivity or recognising that energy and drive naturally decline with age, calling for adjustments in lifestyle and expectations. For women, aligning exercise, nutrition, and work tasks with the phases of the menstrual cycle can prevent burnout and optimise performance.
It’s also about creating habits that support hormonal health: eating whole, nutrient-dense foods, reducing stress, and minimising exposure to endocrine disruptors in personal care and household products.
For Relationships:
Relationships thrive on understanding and empathy. Open conversations about hormonal shifts—without stigma or blame—can transform tension into connection. For example, partners who understand the hormonal changes of perimenopause or testosterone decline are better equipped to support each other through these transitions.
Building relational structures that celebrate complementary strengths—rather than enforcing sameness—creates a foundation for collaboration. Acknowledging that men and women bring different strengths to the table, influenced by their biology, fosters respect and balance.
For Families:
The way we talk about biology sets the tone for the next generation. Normalising discussions about hormones, cycles, and life stages helps children grow up with an informed perspective, free from shame or confusion. Teaching boys and girls to understand their bodies and respect the differences in others equips them for healthier relationships and decision-making.
Modelling this understanding in our homes is key. When children see their parents respecting their own biology—whether it’s taking rest when needed or communicating openly about changes—they learn to do the same.
In Daily Life: Taking Ownership of Our Biology
While societal structures like the 9–5 workday may not be perfectly aligned with biological rhythms—particularly for women—change on a systemic level is often out of reach for most individuals. However, where we do have the power to make impactful change is in how we manage and structure our own lives.
Understanding your hormonal rhythms is key to taking ownership of your well-being. For women, this means recognising the infradian rhythm that governs energy, mood, and physical performance across the menstrual cycle. By aligning tasks, exercise routines, and rest periods with these natural shifts, women can reduce burnout, optimise productivity, and support long-term health. For men, it’s about honouring testosterone-driven peaks in energy during the day and making lifestyle adjustments as levels naturally decline with age.
This self-awareness extends to daily habits like nutrition, exercise, and environmental exposures. Supporting hormonal health starts with reducing stress, prioritising whole, nutrient-rich foods, and minimising contact with endocrine disruptors found in personal care and household products. Sleep hygiene, consistent movement, and adequate recovery periods further protect hormonal balance, allowing for greater resilience in the face of life’s demands.
Ultimately, while societal structures may present challenges, personal responsibility offers solutions. When we stop waiting for external societal systems to adapt and instead focus on what we can control, we reclaim our power. By understanding our biology and responding to it with care, we create a foundation for sustainable health, deeper relationships, and a life lived in alignment with our natural rhythms.
When we bring biology and modernity into alignment, we don’t just improve individual lives—we create a framework for healthier relationships, stronger families, and a society that honours the natural rhythms of human life.
Honouring Our Blueprint
Understanding the intricate interplay of hormones and biology isn’t just an exercise in science; it’s a gateway to deeper self-awareness and more meaningful connections. When we align our lives with our biological design—embracing both its strengths and vulnerabilities—we unlock the potential for greater health, harmony, and fulfilment.
This journey isn’t about perfection or following rigid rules; it’s about recognising the signals our bodies send us and responding with care and intention. Whether it’s syncing our routines to our natural rhythms, fostering empathy and understanding in relationships, or teaching the next generation the value of working with their biology, these steps create a ripple effect of positive change.
In a world that often prioritises external achievements and societal expectations, returning to our biological roots offers a profound opportunity to reconnect—with ourselves, with one another, and with the natural rhythms that guide us.
As you navigate your own journey, remember: knowledge is power, but integration is wisdom.
How can you better honour your unique biological blueprint?
With all that said… Thank you for attending the introduction to Biology and Endocrinology 101 *laughs*.
Depending on your background or comfort level with these topics, this may have been a profoundly enlightening or, at times, a challenging read. Either way, the goal here is simple: to normalise conversations about our biology. Hormones are part of what makes us human, and understanding them—openly and honestly—can transform how we navigate relationships, health, and life itself.
The sooner we embrace these truths and make them part of our shared language, the easier it becomes to support one another. And as we pass this knowledge along to the next generation, we offer them a gift: a future shaped by self-awareness, empathy, and a deeper connection to the natural rhythms of life.
I know this was an article of epic proportions, so kudos to you if you made it all the way to the end. I deeply value your time, and if I didn’t believe this information was worthwhile, it wouldn’t have made the final cut.
If this resonated with you, consider subscribing for more insights delivered straight to your inbox. And if a particular topic sparked your curiosity, I’d love to hear your thoughts in the comments.
See you on the trails,
Lisa x
