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are you gonna get better results by working out or training in the morning or are you gonna get better results if you train in the evening it’s a very common question and honestly there’s some big differences between the two hey if you haven’t already make sure you hit that subscribe button so you can see the new videos that I’m posting up every Tuesday Friday and Sunday at 7 a.m. Pacific time plus a lot of bonus videos in between also hit that little Bell icon so you can get those notifications whenever I go live I also encourage you to check out highly calm for the latest and greatest in the apparel that I’m always wearing alright so I want to talk about a few things in order to make some sense out of this video now I’m gonna have to go off in a few tangents to circle it back to whether you should be working out in the morning or evening so make sure you stick with me because at the end I honestly am gonna reference a study that is really really interesting and puts everything in perspective but I have to go down a couple rabbit holes but I promise it’s gonna be fun the first one we want to look at is our testosterone levels being elevated in the morning now a lot of people will say that working out in the morning is best because your testosterone levels are higher well I don’t know if that’s necessarily the case but testosterone levels are definitely higher in the morning so I do want to describe that for a minute you see women have a pretty obvious hormone cycle we know that their hormone cycle is every 28 days it’s pretty common knowledge but no one ever really talks about men’s hormone cycle you see men have a hormone cycle as well we have a hormone cycle that goes about every 24 hours and it’s our testosterone cycle so our testosterone levels are usually very high in the morning and then they slowly decline throughout the course of the day and they’re at their lowest in the evening time so this would allow us to believe that working out in the morning is going to be better because we’re going to coincide our workouts with our testosterone levels well that’s not necessarily the case there’s more to it than just that but why is our testosterone level higher in the morning we would think that it has to do with our circadian rhythm if we’re talking about the fact that we sort of hormone cycle every 24 hours it just makes sense that it’s our sleep/wake cycle well to be honest the studies are starting to show that has more to do with rapid eye movement sleep with how much good quality REM that you’re getting whether it’s fragmented or not let me explain so it’s been found that REM and REM latency has a very strong correlation with testosterone now REM latency is how long takes you to get into REM so the onset of REM sleep so one study took a look at fragmented sleep okay and they found that even if the sleep is fragmented if you had two groups that had fragmented sleep that were just getting broken sleep that wasn’t very good if one group was able to get into REM for even a short amount of time and another group wasn’t the group that got into the REM would have higher levels of testosterone so really do have a strong link showing that all we need to do is get into REM sleep for a little bit and our testosterone levels were elevate and they will get to that cycle that we wanted to be in now this starts to make some sense of other things too why do we notice that testosterone declines in older men well a lot of it may have to do with the sleep quality and the fact they’re not getting into REM as much you see as we get older we don’t get as good of quality of sleep it’s just natural our efficiency of sleep our efficiency of REM and our REM latency changes older men don’t get into REM as quickly and they don’t stay in REM as long so when that is disrupted of course we’re not going to be able to create testosterone and there’s a couple reasons why that happens the main thing is when your brain is at rest and getting into REM your hypothalamus is usually producing the right kind of hormones to be able to send the signals down to the gonads to be able to produce testosterone so we create luteinizing hormone when we get into REM sleep luteinizing hormone is a precursor to testosterone so if we’re in a situation where we’re not producing luteinizing hormone we’re not going to be able to signal the production of testosterone now additionally when you are in REM sleep your body goes through different testing mechanisms of parts of your body so it shuttles blood different areas of your body and it also means it shuttles blood down to your testes when blood is getting shuttled down to your testes those latex cells produce more testosterone so again case in point if you end up having fragmented sleep and you’re not getting into REM or you’re just not getting the rim because you’re getting older you’re just aa certain levels will decline one more study just to back this up and then I promise I’m getting on to what time of day you should be working out so the journal J AMA published a study that took a look at sleep deprivation effect on testosterone so what they did is they took test subjects and they had them sleep at home for eight hours a night for about a week okay and then after that week they went into the sleep lab and they had them sleep for three nights at ten and then right after that they had them sleep for eight nights at five hours so they went from on average eight hours and 55 minutes of sleep down to four hours and 48 minutes of sleep well the results weren’t that surprising after the sleep deprivation their overall testosterone levels decline ten to fifteen percent during the day with the most noticeable decrease in testosterone later in the day so therefore we have proof that when you are sleep-deprived your testosterone levels temporarily decline so what does this have to do with the actual timing of your workouts well the reason that I win on this whole testosterone tangent is because everyone seems to be saying that’s testosterone that makes it why you should workout in the morning now you’re gonna get more results or more gains that way and honestly I’m someone that works out in the morning but I don’t necessarily buy into the fact that it’s because your testosterone levels are high we have other hormones and other catecholamines and things that are at play here that haven’t even bigger effect and I’m about to change the way that you look at your workouts you say what you have to understand is what your goal is are you trying to get more body composition effects or are you trying to get performance effects I mean a reference to study here in just a second but first let me explain are you looking to get a little bit more lean are you looking to set a personal record or are you looking to just be in the best possible shape in the shortest amount of time of your workout or are you truly trying to hang out at the gym and get more out of your workout you really have to ask yourself that you say let me reference this study and then I’ll make it all make sense so this study was published in the journal PLoS ONE and it took a look at nine athletes okay these nine athletes were tested doing a 1,000 meter cycling event so they had them do a cycling event for 1,000 meters where they really pushed it and what they found was really interesting they had them do this at 8 a.m. and 6 p.m. the 8 a.m. group did not perform as well as the 6 p.m. group there were better results at 6 p.m. with their performance than there was at 8 a.m. okay wait a minute so you’re telling me that you perform better in the evening but Thomas you’re always telling me to work out in the morning why are you a proponent of training fasted in the morning well let me explain again what they also found is that levels of cortisol insulin and testosterone were higher in the morning as well as epinephrine norepinephrine adrenaline the things that we need to get our heart rate up okay so why didn’t they perform as well in the morning well because Hisashi our own isn’t directly correlated with our performance not always you see the group in the afternoon was more fed they were in a situation where they were awake a little bit more there’s all these other factors that allow them to perform better but it didn’t affect their body composition so what I’m saying is if you’re training in the morning your catecholamines like epinephrine and norepinephrine are working in your favor 46% increase in epinephrine epinephrine mobilizes fat okay you know for my videos I’m always talking about whenever we get these catecholamines elevated like adrenaline it causes our body to save muscle and burn fat so this means that you get more out of your workout so I want you to shift how you normally look at things I want you to try to make your workout harder by training in the morning you are making your workout harder on your body you’re making it harder so now use your body composition results easier to attain because you’re getting to work with cortisol and work with the snore epinephrine and epinephrine that’s allowing you to burn more fat in that process is it more difficult sure you haven’t been eating your fasted you’re not even fully awake yet when you have all these hormones that are working in your favor to change your body but not necessarily in your favor for better performance so you have to find your balance if you want to go into the gym one day and you want to have a submaximal LIF and you want to really work hard in that regard then train in the evening training the late afternoon but by far if you want the body composition results you’re gonna want to train in the morning and preferably in a fasted state because you have those interim I of cellular lipids that also get utilized as fuel meaning you’re literally burning more fat for fuel by training in the morning in a fasted state than you are in the afternoon now if you really want to push the envelope you can combine forces so if you’re fasting for instance if you’re practicing intermittent fasting you could push your fast all the way into the afternoon and train in the afternoon when your performance is going to be at its best but still reap the benefits of being fasted when the catecholamines and epinephrine and norepinephrine are elevated that’s how you can possibly get the double-whammy effect of good performance and good body composition results but by far that’s how you determine what you want if you’re trying to go for a personal record you go in the afternoon if you’re trying to go for rapid changes in your body you train in the morning it’s that simple you’ve got all your hormones that play and that’s all there is to it as always make sure you’re keeping it locked in here on my videos and I will see you in the next one
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Best Time for Workouts: Morning vs Evening Testosterone- Thomas DeLauer…
Study – The Journal of Clinical Endocrinology and Metabolism: Looked at the effect of diurnal variation on serum testosterone levels in men – blood samples were collected at six separate visits, three morning visits 1-3 days apart and three afternoon visits 1–3 days apart. 66 men participated, 30–80 years of age – in men 30–40 years old, testosterone levels were 20–25% lower at 4pm than at 8am – the difference declined with age, with a 10% difference at 70 years.
REM Sleep & Testosterone:
Serum testosterone levels were determined every 20 min between 1900–0700 h with simultaneous sleep recordings during the 7-min sleep attempts. The results were compared with those obtained in men during continuous sleep. Although mean levels and area under the curve of testosterone were similar in both groups, fragmented sleep resulted in a significant delay in testosterone rise (03:24 h ± 1:13 vs. 22:35 h ± 0:22)
During fragmented sleep, nocturnal testosterone rise was observed only in subjects who showed REM episodes (4/10) – findings indicate that the sleep-related rise in serum testosterone levels is linked with the appearance of first REM sleep. The rise in testosterone levels was slower when REM latency was longer in young adult men, testosterone levels begin to rise on falling asleep, peak at about the time of first REM, and remain at the same levels until awakening.
Morning vs Evening Workouts Study – Study – journal PLoS One:
Looked at the effect of time of day on performance, hormonal and metabolic response during a 1000-M cycling time trial in 9 recreational cyclists, average age 31. The participants performed a 1000-m TT at either 8 am or 6 pm, in randomized, repeated-measures, crossover design a 1000-m cycling time-trial. The time to complete the time trial was lower in the evening than in the morning (88.2 vs 94.7, respectively), but there was no significant different in pacing. However, oxygen uptake and aerobic mechanical power output at 600 and 1000 m tended to be higher in the evening. There was also a main effect of time of day for insulin, cortisol, and total and free testosterone concentration, which were all higher in the morning (+60%, +26%, +31% and +22%, respectively) The norepinephrine response to the exercise was increased in the morning (+46%), and it was accompanied by a 5-fold increase in the response of glucose.
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