Train at any available time, but avoid spiking cortisol too late in the day to prevent sleep disruption.

“if you end up doing that in the early afternoon or even as late as sundown, you're probably going to be okay. Your cortisol rhythm is still going to continue to drop. Your indogenous cortisol rhythm is going to continue to drop into the late evening and nighttime hours, and you'll be allowed to sleep.”

“the basic takeaway is train when you can train when it's available to you but you don't want to spike your cortisol too late in the day so that it disrupts your sleep.”

“Regular exercise helps fine tune cortisol/melatonin levels to improve sleep (high intensity exercise earlier in the day, avoid going to bright gyms at night)”

“So they they did find that it didn't matter gender um you know your experience with exercise in terms of whether there was an effect. Granted there may have been more effect if uh if you are less trained and that's probably has to do with the sympathetic activation. And so the cortisol response, if you don't exercise very regularly, you're more likely to have a higher like, you know, cortisol stress response to that exercise.”