Cortisol & Testosterone: The Tug-of-War

Two Hormones, One Balancing Act

When it comes to performance, energy, and drive, few hormones matter more than testosterone. But right behind it, often pulling in the opposite direction, is cortisol, your body’s primary stress hormone.

These two operate in a constant push-and-pull. When cortisol is chronically elevated, testosterone production often takes a hit. Understanding this hormonal tug-of-war is key to managing stress, maintaining vitality, and performing at your best.

What Exactly Is Cortisol?

Cortisol is released by the adrenal glands as part of the body’s fight-or-flight response. In short bursts, it’s a lifesaver, it mobilizes energy, sharpens focus, and helps you adapt to stress.

But the problem starts when stress becomes constant.

Chronic high cortisol can:

Disrupt sleep cycles
Raise blood sugar
Increase fatigue and irritability
Suppress reproductive and anabolic hormones like testosterone

When your body thinks it’s in survival mode 24/7, it prioritizes immediate energy over long-term functions like muscle growth, recovery, and libido.

What Happens to Testosterone When Cortisol Stays High?

Testosterone and cortisol share a biochemical seesaw.

Both are derived from the same precursor, pregnenolone, meaning that under stress, your body diverts resources toward making cortisol instead of testosterone, a concept known as the “pregnenolone steal.”

Research shows that men with elevated cortisol often exhibit lower free and total testosterone levels. The result?

Reduced muscle recovery
Lower libido
Decreased motivation
Mood swings and mental fatigue

The longer cortisol remains unchecked, the harder it becomes for testosterone to do its job.

The Science Behind the Tug-of-War

Multiple studies have confirmed this hormonal interplay:

High psychological stress is correlated with decreased testosterone secretion in both men and women (1).
In athletes, post-training cortisol spikes can temporarily suppress testosterone synthesis, affecting recovery (2) (3).
Sleep deprivation, one of the strongest cortisol triggers, can cut testosterone production by up to 30% after just one week (4).

In simple terms: the more time you spend in a high-stress state, the less time your body spends building, repairing, and optimizing.

How to Keep Cortisol in Check (and Testosterone Thriving)?

The goal isn’t to eliminate cortisol completely, you need it.

The key is balance: letting cortisol rise when needed, then return to baseline so testosterone can do its work.

1. Prioritize Quality Sleep

Deep sleep is when testosterone peaks and cortisol resets. Aim for 7–9 hours with consistent bedtime routines and screen-free wind-down time.

2. Eat to Stabilize Blood Sugar

Large blood-sugar swings spike cortisol. Balance meals with protein, fiber, and healthy fats to keep energy steady throughout the day.

3. Train Smart

Intense exercise raises cortisol temporarily but lowers it over time if recovery is adequate. Avoid overtraining; include rest days, mobility work, and low-intensity cardio.

4. Manage Psychological Stress

Breathwork, meditation, time outdoors, and journaling all reduce cortisol output. Even short 10-minute daily practices make a measurable difference.

5. Supplement Strategically

Certain adaptogens have been shown to support a healthier cortisol-testosterone balance:

Ashwagandha : lowers cortisol and supports testosterone production (5) (6)
Tongkat Ali : helps regulate stress response and enhance drive (7)
Panax Ginseng : improves focus and energy without overstimulation (8)
Black Maca → supports mood, stamina, and endocrine balance (9)
These herbs work by modulating the HPA axis (the hypothalamic-pituitary-adrenal system), promoting resilience instead of overstimulation.

The STRIV Labs Perspective

At STRIV Labs, we look at performance through the lens of balance, not quick fixes. Our flagship formula, Peak Potential, blends clinically studied adaptogens like ashwagandha, tongkat ali, ginseng, and maca to support this exact hormonal harmony: lowering stress impact while sustaining natural testosterone function.

Because true vitality isn’t about chasing spikes, it’s about creating stability.

Takeaway

Cortisol and testosterone will always play tug-of-war. The goal isn’t to eliminate one, it’s to manage both. By calming your stress response, prioritizing rest and recovery, and supporting your body with the right nutrients, you can keep cortisol in check and testosterone where it belongs, working for you, not against you.

References

Rivier C, Rivest S. Effect of stress on the activity of the hypothalamic–pituitary–gonadal axis: peripheral and central mechanisms. Biol Reprod. 1991;45(4):523-532.
Cumming DC et al. Exercise-induced changes in plasma testosterone, cortisol, and lactate in male athletes. J Clin Endocrinol Metab. 1986;62(6):1335-1338.
Hackney AC. Stress and the neuroendocrine system: the role of exercise as a stressor and modifier of stress. Expert Rev Endocrinol Metab. 2006;1(6):783-792.
Leproult R, Van Cauter E. Effect of one week of sleep restriction on testosterone levels in young healthy men.JAMA. 2011;305(21):2173-2174.
Chandrasekhar K et al. A prospective, randomized double-blind study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root. Indian J Psychol Med. 2012;34(3):255-262.
Lopresti AL et al. An investigation into the stress-relieving and pharmacological actions of Ashwagandha. PLoS One. 2019;14(9):e0222658.
Talbott SM et al. Eurycoma longifolia supplementation improves stress hormone profile and mood state. J Int Soc Sports Nutr. 2013;10:28.
Reay JL et al. Panax ginseng has cognitive and mood benefits in healthy young adults: a randomized trial.Psychopharmacology. 2005;172(3):352-362.
Gonzales GF et al. Black maca (Lepidium meyenii) improves mood and reduces anxiety in healthy adults.J Med Food. 2016;19(12):1150-1156.