B Vitamins

Align sleep with your diurnal rhythm Your body operates on a delicate internal clock that dictates hormone secretion. Derek emphasizes that while "hacking" sleep with blackout blinds is helpful, it cannot fully replace the biological advantage of following a natural Circadian Rhythm. Pulsatile secretion of hormones follows a specific diurnal pattern; disrupting this by staying up until 2 A.M. often results in lower quality recovery. Consistency remains the ultimate metric—going to bed and waking up at the same time daily ensures your endocrine system isn't constantly fighting to recalibrate. Stop neglecting dietary fats and micronutrients In the pursuit of a lean physique, many fitness enthusiasts prioritize protein and carbohydrates while stripping away fats. This is a critical mistake for hormonal health, as fats provide the necessary substrates for testosterone production. Derek suggests using tools like Cronometer to audit your micronutrient density. If you are deficient in cofactors like Zinc or bioavailable B vitamins, your body simply lacks the building blocks to maintain optimal hormone output, regardless of your caloric intake. Purge environmental toxins and plastics Modern environments are saturated with endocrine disruptors that can subtly erode your hormonal baseline. Transitioning from plastic to glass containers for food storage prevents chemical leaching, especially when heating meals. Similarly, Derek recommends addressing water quality by installing a Chlorine filter on shower heads. While individual exposures might seem minor, the cumulative effect of plastics, receipts, and certain tap water contaminants can create a significant estrogenic burden on the male body. Establish a baseline with early blood work Speculation is the enemy of progress. Obtaining comprehensive blood work at your physiological peak—typically between ages 21 and 25—provides a vital reference point for the rest of your life. This data allows you to move beyond guesswork and identify exactly how lifestyle changes impact your Gonadotropin output. By monitoring these markers through services like Marek Health, you can objectively determine which interventions are actually moving the needle for your unique biology.