Cortisol/DHEA-S

The Cortisol/DHEA-S ratio is one of the most important hormonal longevity markers from a standard blood panel. Cortisol is the primary catabolic stress hormone; DHEA-S is the primary anabolic, immune-protective, and neurosteroid precursor. An elevated ratio indicates a catabolic hormonal environment linked to muscle loss, immune senescence, cognitive decline, and cardiovascular disease.

High ratio: chronic psychological or physiological stress, sleep deprivation, overtraining, depression, autoimmune disease, normal ageing. Extreme elevations suggest Cushing's syndrome. Low ratio: adrenal insufficiency, long-term corticosteroid withdrawal, Addison's disease.

High: fatigue despite sleep, poor exercise recovery, frequent illness, anxiety, poor concentration, low libido, muscle loss, central weight gain. Overlaps with burnout and chronic stress phenotypes.

Ashwagandha, rhodiola (adaptogenic support). Adequate dietary fat for steroidogenesis. Vitamin C-rich foods (adrenals concentrate vitamin C). Magnesium-rich foods (leafy greens, nuts, seeds) dampen HPA hyperactivity.

Excess caffeine (especially on empty stomach). Extreme intermittent fasting in already high-cortisol individuals. High-sugar diets drive cortisol reactivity through glucose instability.