Optimising Testosterone Naturally as a Midlife Dad | My 5-Pillar System | Part 4 of 5
Pillar 4: Recover - Downtime to Hormone Time
Welcome to issue #007 of the MIDLIFE PRIME. Each week, I send one empowering essay to help you optimise body, mind and purpose, and own your prime.
“Recovery is for the weak… real men push through fatigue, and sleep is for the lazy”. I remember living this idea for a decade, whilst working 60-70 hour weeks. How little did I know!
I thought recovery was just an excuse to be lazy, rest days felt like wasted days and I'd train through exhaustion after a long day at work.
What I know now… recovery isn't the opposite of progress - it's where progress actually occurs.
Here's part four...
What I'm Optimising
"Active recovery" - the specific sleep, stress management, and restoration protocols that turn downtime into the most anabolic part of my day.
It’s understanding exactly when and how your body produces testosterone during recovery, and optimising those windows in simple ways for maximum benefit… while working around reality.
Reminder…
How I know my actions are optimising testosterone:
Waking up naturally before my alarm, feeling refreshed (not groggy).
Consistent morning erections 5+ times per week.
Deep, uninterrupted sleep for 6-7+ hours (tracking via sleep app).
Increases in afternoon energy (not just the morning).
Faster recovery between training sessions.
Better mood stability throughout the day, less irritability.
Increased motivation for challenging tasks.
Stronger training performance on less training volume.
Less reliance on caffeine to function (one coffee vs. multiple).
When my recovery suffers - from poor sleep, high stress, or inadequate rest between sessions - these markers decline. Tracking these indicators has become my most useful ritual.
What I'm Learning
Sleep connection:
When my sleep quality improves, my morning energy, mood, and testosterone indicators (like morning erections) improve.
When sleep suffers - whether from stress, late nights, or disruptions - the markers decline. The connection is undeniable in my personal experience (and the research backs this up).
Stress reality:
Chronic elevated stress elevates cortisol and activates the sympathetic or “fight or flight” part of the automatic nervous system. This suppresses the immune and digestive systems and increases heart rate and blood pressure.
So, stress directly impacts the functioning of my body, energy and recovery.
Eliminating stress as a midlife dad is impossible, but I can manage my response to it and create recovery windows for my body to reset and restore.
Recovery timing:
My body has predictable patterns. For example, I feel most energetic in the morning (when testosterone is naturally higher), and experience a slight afternoon dip.
If you are lucky enough to have control over your day… working with these natural rhythms rather than against them, helps recovery effectiveness.
Key recovery variables:
Sleep quality - My testosterone indicators are strongest when I get uninterrupted deep sleep.
Sleep timing - Consistent sleep/wake times have improved my morning energy more than any other change.
Temperature regulation - Cooler sleeping environment (for me 17-18°C) helps to improve my sleep.
Nutrition Timing - Stopping food 3 hours before bed prevents digestive disruption to my sleep.
Screen management - Devices immediately before bed makes it much harder for me to fall asleep naturally.
Stress management - High stress periods consistently correlate with lower energy, mood and sleep quality.
Training recovery - Rest days between intense sessions allows me to train harder next time.
Morning light exposure - Sunlight outside first thing and after my workout improves my mood and reduces stress.
Ways I'm Implementing
My evening recovery routine:
7:30 PM: Last meal finished, kitchen cleaned (stops late-night snacking temptation).
7:30-9:30 PM: Family time, sometimes evening walk, reading, kids' bedtime routine (helps establish household rhythm).
9:30-10:45 PM: Personal wind-down begins - hot shower, chill in the lounge with lamp light only, light reading, or TV (yes, it’s a screen, but for me, it’s connection and relaxing with my wife and eldest son, and we talk and joke about what we’re watching, so there’s a trade off - maybe we need some of those blue light blocking glasses).
10:45-11:00 PM: Phone in airplane mode, journalling ideas / planning / gratitude, lights out, bedroom dark (room and/or mask), sleep.
My morning recovery optimisation:
6:00 AM: Ideally natural wake (no alarm half the time).
6:15-7:30 AM: Hydration, immediate bright light exposure outdoor (back garden), workout in the garage.
7:15-8:00 AM: Protein smoothie, morning walk, hot and cold shower (cold - 2 minutes).
Sleep environment optimisation:
Blackout curtains (although we have an apex window with no blinds!) and eye mask for complete darkness.
Bedroom temperature set to 17-18°C (difficult on really hot days - we haven’t got air con).
Phone in airplane mode (remove it completely from the bedroom for maximum results).
Comfortable mattress and pillows.
Stress management techniques:
5-10 minutes night journaling (brain dump of worries / priorities / ideas / plans).
Box breathing during stressful work moments (4 counts in, hold, out, hold).
Sometimes, evening walk after dinner (even 10 minutes helps).
Weekly planning session Monday morning, to reduce decision fatigue.
Saying no to non-essential commitments.
Training recovery protocols:
Rest days between intense sessions (non-negotiable).
Light movement on rest days (walking, mobility, playing with kids).
Post-workout protein (and carbs) smoothie - quick and easy digested nourishment.
Contrast showers (hot / cold) after sessions for circulation.
Look, I don’t get this right all the time (I’d guess probably 80%). Sometimes we meet friends and family, have late nights, eat and drink the wrong things, but what works for me is making it work most of the time!
My 80/20 Insight
Consistent sleep schedule with quality evening routine.
Same bedtime and wake time daily - This syncs my natural hormone cycles more than any other single factor.
Lower level lights 90 minutes before bed - Protects melatonin production and enables natural sleepiness.
Cool, dark sleeping environment - Optimises deep sleep phases when testosterone is produced.
It's the consistency with sleep timing and evening routine that in my opinion has the biggest impact.
Until Next Time
Remember: Testosterone is produced during recovery, not training. Sleep is when your body builds the energy you spend during the day.
Next week: Pillar 5: Eliminate - Toxins Sabotaging Success - The environmental factors quietly destroying your testosterone and simple swaps that make a difference.
What's your biggest sleep or stress challenge? Hit reply or leave a comment👇
Until next time… Own Your Prime
Leigh
PS. If you know someone who might benefit from this post or want to give me the biggest compliment, please copy and paste this link or click the share button - https://midlifeprime.substack.com/p/optimising-testosterone-naturally-part-4
Links to previous parts in this series…
Pillar 1: Foundation - Measure, Mindset, Move Forward
https://midlifeprime.substack.com/p/optimising-testosterone-naturally-part-1
Pillar 2: Fuel - The 80/20 Nutrition Protocol
https://midlifeprime.substack.com/p/optimising-testosterone-naturally-part-2
Pillar 3: Training - Maximum Impact and Minimum Time
https://midlifeprime.substack.com/p/optimising-testosterone-naturally-part-3
References:
Leproult, R., & Van Cauter, E. (2011). Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA, 305(21), 2173-2174. https://doi.org/10.1001/jama.2011.710
Luboshitzky, R., Zabari, Z., Shen-Orr, Z., Herer, P., & Lavie, P. (2001). Disruption of the nocturnal testosterone rhythm by sleep fragmentation in normal men. The Journal of Clinical Endocrinology & Metabolism, 86(3), 1134-1139. https://doi.org/10.1210/jcem.86.3.7296
Disclaimer: The contents of this email is provided from my own personal learnings and experiences and is for informational and educational purposes only and do not represent medical guidance or professional healthcare services. This information should not be relied upon for medical diagnosis or treatment decisions. Anyone requiring specific medical advice should contact a licensed medical practitioner.