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WHEN IT COMES to world-class performance, you might think about the years of practice athletes spend honing their craft. Hard work does matter, but another hidden factor influences performance—and possibly what makes someone go from great to elite.
Every person has an internal 24-hour clock, known as their circadian rhythm. These clocks regulate multiple internal processes in the body ranging from your sleep-wake cycle to hormone levels. According to Mickey Beyer-Clausen, co-founder and CEO of the Timeshifter app, tailoring routines to your circadian rhythm can help maximize energy and focus. (It’s also why world records are typically set in the late afternoon around 4 to 5 p.m.)
“That’s where we peak with temperature and our circadian system is peaking,” he explains in the newest Strong Talk episode. “That’s the time we see the most world records and the ability to compete.”
The best athletes, who are chasing every possible advantage, use the principles of circadian rhythm to minimize jet lag when traveling across time zones and align competition times to when their body is at optimal performance. Beyer-Clausen says he’s worked with a range of athletes, including players in the 2026 World Cup. His co-founder and chief scientist, Dr. Stephen Lockley, also used his research experience on circadian rhythms and sleep to help astronauts remain alert on orbit and during spacewalks.
In the episode, Beyer-Clausen sits down with MH Fitness Director Ebenezer Samuel, C.S.C.S and exercise physiologist and strength coach Dr. Pat Davidson to discuss the importance of chronotypes, how light exposure shifts your circadian rhythm, and three practical strategies anyone can use to optimize their daily routine.
Want more deep-dive fitness wisdom from Samuel and other celebs and experts who’ve been on our Strong Talk podcast? Check out all our episodes here.
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Jocelyn Solis-Moreira, MS is the associate health & fitness for Men’s Health and has previously written for CNN, Scientific American, Popular Science, and National Geographic before joining the brand. When she’s not working, she’s doing circus arts or working towards the perfect pull-up.
