Free circadian alignment planner
Build a Peak Day around sleep, light, training, and meals
Enter the routine you actually live. PeakedLabs generates an illustrative rhythm chart, daily anchors, review flags, and downloadable assets without predicting your hormone levels.
Inputs stay in your browser. PeakedLabs does not use these tools to diagnose, select treatment, recommend a dose, or interpret lab results.
Enter the schedule you actually live
The planner generates an illustrative rhythm and checks schedule alignment. It does not estimate hormone concentrations.
Method and sources
Transparent math, cited context
The calculations use only the values you enter and the formulas shown on the page. The sources below provide clinical and regulatory context; they do not validate a personalized treatment plan.
- 01Endocrine Reviews — The Cortisol Awakening Response
Supports the representation of a rapid post-awakening cortisol rise followed by a broader daytime decline.
- 02Endocrine Society — Hypogonadism in Men
Provides clinical context for higher natural testosterone after sleep/morning and repeat early-morning diagnostic testing.
- 03PubMed — Physiology of growth hormone secretion during sleep
Supports the illustrative sleep-onset/slow-wave-sleep GH pulse-likelihood window.
- 04PubMed — Morning vs evening resistance training meta-analysis
Supports the planner's emphasis on training consistency rather than a universal muscle-growth clock time.
- 05AASM/SRS sleep-duration consensus
Provides the seven-or-more-hours adult sleep baseline used in the planner flag.