We are always looking for an edge in the gym, something to give us that extra bit of size and strength. And while there are many different factors that go into building muscle, two of the most important are cortisol and testosterone.
Cortisol and Testosterone: The Two Hormones That Drive Muscle Growth
Cortisol and testosterone are two hormones that have a huge impact on muscle growth. They work together to help regulate protein synthesis, which is essential for muscle growth. While cortisol is best known for its catabolic effects (breaking down muscle tissue), testosterone is best known for its anabolic effects (building muscle tissue). When there is an imbalance between these two hormones, it can have a negative impact on muscle growth.
What Happens When the Balance Tips
If cortisol is high and testosterone is low, the body will have a hard time building muscle. This is because cortisol breaks down muscle tissue, while testosterone builds it up. Additionally, high levels of cortisol can lead to weight gain, especially around the midsection.
If testosterone is high and cortisol is low, the body may experience difficulty losing weight, because testosterone promotes fat storage while cortisol promotes fat breakdown. Additionally, high levels of testosterone can be associated with hair loss, acne, and mood swings.
What Causes the Imbalance
There are many different things that can contribute to this imbalance, such as stress, diet, and age, but one of the biggest contributors is exercise itself. When we exercise, our body produces cortisol, which causes the testosterone-cortisol ratio to shift in favour of cortisol. This can have a negative impact on muscle growth, especially if we are training intensely.
How to Support a Healthy Testosterone-to-Cortisol Ratio
One way to help manage this is to make sure you are taking care of your adrenal glands, which produce cortisol. If they are overworked, it can push the testosterone-cortisol ratio further out of balance. Getting enough rest and eating a healthy diet both help here.
- Eat enough protein and carbohydrate. Both nutrients play a role in regulating cortisol and testosterone levels.
- Get enough rest. When you are sleep-deprived, cortisol levels tend to run high and testosterone levels tend to run low.
- Lift weights regularly. Strength training is associated with healthy testosterone levels and lower cortisol, in conjunction with a healthy diet and lifestyle.
Recommended Supplements
To support a healthy testosterone-cortisol ratio, alongside training, nutrition, and sleep, consider:
Inception Labs Transcend
A testosterone support formula with ingredients studied for their role in supporting healthy testosterone levels already within the normal range, vitality, and performance, in conjunction with a healthy diet and lifestyle.
See ProductInception Labs Elysium Testosterone & Estrogen Support
A hormone support formula with ingredients studied for their role in supporting vitality, performance, and recovery, in conjunction with a healthy diet and lifestyle.
See ProductNot sure where to start? Contact us for personalised advice and recommendations.
Dr Matt Walley, PhD
CEO and Managing Director of the wider Inception Group (Supplement Solutions, Inception Labs, Inception Gym, Inception Nutrition), Matt holds a PhD in Structural Equation Modelling and Cognitive Psychology. With over 20 years of industry experience, Matt's expertise extends across supplementation, nutrition, and training, with a particular interest in neuropharmacology. Outside of the health and fitness space, Matt is Managing Director of a linguistics and consumer psychographics AI suite, and owner of a local martial arts school in Christchurch, New Zealand.
