What is Free Testosterone:Cortisol Ratio?

This ratio compares free testosterone—a key anabolic hormone—with cortisol, the primary stress hormone.‍ It is often used to assess the body’s balance between building and repair (testosterone) versus breakdown and stress response (cortisol).

What does it assess?

The ratio is used in sports science and functional medicine to evaluate overtraining, hormonal imbalances, and stress-related fatigue.‍ A low ratio may suggest stress overload or testosterone suppression, while a high ratio could reflect elevated testosterone or suppressed cortisol levels.

How do I optimize my Free Testosterone:Cortisol Ratio?

Regular strength training, adequate sleep, balanced macros, and stress management can help support a healthy hormone balance.‍ Avoiding overtraining, ensuring proper recovery, and getting sufficient zinc and vitamin D can also improve this ratio.

What do high and low ratios mean?

A low ratio may indicate chronic stress, burnout, or testosterone deficiency.‍ A high ratio may point to low cortisol or enhanced anabolic state.‍ Interpretation should consider symptoms, training load, and other hormone markers.