Explanation
The total testosterone-to-cortisol ratio is a measure of stress and the balance between anabolic and catabolic processes in the body. (source, source)
Low
A low total testosterone/cortisol ratio may stem from physiological factors involving adrenal and testicular function, as cortisol is primarily produced in the adrenal glands and testosterone is produced in the testes. Nutritionally, factors such as inadequate intake of essential nutrients and excessive stress can also contribute to this imbalance. (source, source, source, source)
Optimization
Prioritize high-quality protein: Quality protein intake is associated with increased free testosterone. (source) Complete proteins provide essential amino acids that are used for repair and muscle protein synthesis, which stimulates increased testosterone production. (source) Recommendation: Eat 0.8 to 1.0 g of protein per pound of body weight per day.
One serving examples: Eggs (3 large eggs), Chicken Breast (3.5 oz), Beef (lean cuts) (3.5 oz), Salmon (3 oz), Pork (lean cuts) (3.5 oz), Tofu (3.5 oz)
Supplement with tongkat ali: Supplementation with tongkat ali increases free testosterone concentrations. (source) Tongkat Ali contains compounds that promote the release of testosterone from its binding hormone, sex hormone-binding globulin, which increases levels of free testosterone in the blood. (source) Recommendation: Supplement with at least 200 mg of Tongkat Ali daily.
Limit Sugar Intake: Sugar has been shown to elevate cortisol levels. (source) 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.
Perform breathwork and/or meditation: Breathwork has been shown to reduce cortisol. (source) Diaphragmatic breathing activates the parasympathetic nervous system, which leads to a decrease in heart rate and blood pressure and results in reductions in cortisol. (source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.
Supplement with ashwagandha: Supplementation with ashwagandha has been shown to reduce serum cortisol levels. (source) Ashwagandha modulates the hypothalamus-pituitary-adrenal axis, thereby reducing cortisol concentrations. (source) Recommendation: Supplement with at least 240 mg of ashwagandha daily.
High
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.
Optimization
Incorporate Organic Fruit Juice: Sugar has been shown to elevate cortisol levels. (source) Recommendation: Drink 8 oz of organic juice.
