Explanation
The free testosterone-to-cortisol ratio is an indicator of training status and recovery. (source)
Low
A low free testosterone/cortisol ratio can be influenced by physiological factors affecting hormone regulation, such as stress levels impacting cortisol production and testosterone synthesis. From a nutritional perspective, inadequate nutrient intake or imbalances, particularly in key micronutrients like zinc and magnesium, can also affect hormone levels. (source, source, source, source)
Optimization
Prioritize zinc-rich foods: Zinc intake has been shown to positively affect testosterone levels. (source) Zinc plays a pivotal role in enzyme activity which influences testosterone production. (source) Recommendation: C Recommendation: Consume at least two servings of zinc-rich food a day.
One serving example: Oysters (3 oz), Beef (lean cuts) (3.5 oz), Crab (3 oz), Pumpkin Seeds (¼ cup), Lamb (3 oz)
Prioritize sleep: Fatigue is associated with low levels of testosterone. (source) A large percentage of daily testosterone release occurs during sleep, thus poor sleep may result in blunted release of this hormone. (source) Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.
Supplement with ashwagandha: Supplementation with Ashwagandha has been shown to increase testosterone levels. (source) High stress levels are correlated with decreased testosterone levels and ashwagandha has been shown to aid in the reduction of stress hormones including cortisol. (source) Additionally, ashwagandha interacts with the hypothalamic-pituitary-gonadal hormonal axis, influencing testosterone levels. (source) Recommendation: Supplement with at least 240 mg of ashwagandha daily.
Limit sugar intake: Sugar has been shown to elevate cortisol levels. Excess sugar is metabolized in subcutaneous fat cells, triggering an inflammatory response and an increase in cortisol. (source) Limiting sugar intake regulates cortisol concentrations in the body. Recommendation: Monitor and limit excess sugar intake.
Get outside: Time in nature, whether walking or sitting, has been shown to decrease cortisol levels. (source) The biodiversity of nature and its sounds aid in stimulating the parasympathetic nervous system, thus decreasing markers of stress, including cortisol. (source) Recommendation: Spend at least 20 minutes outside daily, with the future goal of attaining 3 total hours per week.
High
A high free testosterone/cortisol ratio can often be attributed to physiological factors involving the endocrine system, particularly the adrenal glands and testes, which regulate cortisol and testosterone levels, respectively. From a nutritional perspective, consuming a diet rich in nutrients that support testosterone production, such as zinc and vitamin D, while managing stress levels can contribute to a favorable ratio. (source, source, source, source, source)
Optimization
Incorporate organic fruit juice: Sugar has been shown to elevate cortisol levels. Excess sugar is metabolized in subcutaneous fat cells, triggering an inflammatory response and an increase in cortisol. (source) Recommendation: Drink 8 fl oz of organic juice.
