Ripped abs, veiny arms, defined muscles... and low testosterone? It's very common and hard to avoid. Here's why and what to do about it.
Single-digit body fat – it's the holy grail for many lifters. Dip below 10% and you'll look razor-sharp. But unless you've hit the genetic jackpot, staying that lean is a battle. With enough discipline, planning, and a high tolerance for discomfort, you can get there. But for most of us, it's not a sustainable "walking-around" body fat level.
Now, several studies tell us that single-digit body fat probably shouldn't even be a goal, at least not long-term. Yes, stay lean, but save ripped for special occasions. The problem? Evidence suggests that sub-10% body fat wrecks natural testosterone production. In fact, a man with a healthy T level can easily become hypogonadal (below 300 ng/dL) once he drops below 10%.
Great Abs, Low T
Studies on this topic looked at competition bodybuilders, athletes, military personnel, and regular people. Here's a summary of what they found:
- One review (Schoenfeld 2023) of several physique athlete case studies found that competitors who hit 6-8% body fat at the end of a prep period dropped to hypogonadal levels of testosterone.
- In one case study, Rossow et al. followed a drug-tested male bodybuilder from 14% to 4-5% body fat over 26 weeks. His testosterone dropped from 922 ng/dL to 227 ng/dL.
- Men consistently show sharp declines in the final 6-8 weeks of prep when body fat is in the low single digits, regardless of high protein intake and resistance training.
- NHANES data and cross-sectional studies show that men with very low body fat (8-9%) often fall at the lower end of the testosterone reference range, while men with 12-18% have higher levels.
- Below 8-10%, especially with concurrent calorie restriction, testosterone suppression in men is very common and well-documented.
- Studies in military training like Ranger School (which induces high activity plus low caloric intake) show testosterone can drop by 50% when body fat approaches 8% (Friedl, 2000).
- Men at the same body fat but eating enough often maintain normal testosterone, suggesting that energy balance and body fat together determine hormonal outcomes.
What causes the drop? Mainly it's hypothalamic–pituitary–gonadal (HPG) axis suppression due to energy deficiency and low leptin. Low cholesterol availability for steroid synthesis when dietary fat is restricted, alongside low body fat, can play a role too. Cortisol also rises during extreme leanness, antagonizing testosterone production.
So, Stay Chubby for High T?
Nope. Being fat also lowers testosterone. It's a U-shaped curve: both very low and very high body fat can tank T. Here's an estimation based on several combined studies:
What About Women?
The relationship between body fat and testosterone isn't as sharp as it is in men, and there's no clear single "cut-off" point.
Most research indicates that moderate fat loss in healthy women has a minimal effect on testosterone levels, and in some cases, they even rise slightly. However, when body fat drops into the very low teens or single digits (especially with sustained calorie restriction and high training volume), testosterone can fall alongside other reproductive hormones.
For most women, dipping much below 12-15% for long periods increases the risk of hormonal disruption, even if testosterone isn't the first hormone to plummet.
But, But, I Wanna Get Shredded!
We get it. For a physique contest, it's a necessity. And sometimes it's just fun to peel off a layer and see what's under there. It's temporary (or at least it should be), but the photos live forever, right?
So, how do you keep your testosterone churning during a deep cut? One easy way to do it is to take Longjack, also known as Eurycoma longifolia or Tongkat Ali.
Researchers call Longjack a safe therapeutic option for men in a low-T state. Its effects are even strong enough to support its use as an alternative to TRT. Longjack boosts T by synthesizing testosterone by blocking its aromatization into estrogen, and stimulating testosterone production in Leydig cells. It also lowers SHBG production, freeing up natural testosterone. (SHBG "kidnaps" testosterone, making it inactive.)
Just be sure to use the patented LJ100 variety. You also need to use a strong dosage formulated with Labrasol, a delivery technology borrowed from drug companies that increases bioavailability. Omega-Man High Absorption Longjack (Buy at Amazon) contains the effective dosage (300 mg) of LJ100 and uses Labrasol. Take one softgel daily during a strict diet.
Reference
- Schoenfeld, Brad J., et al. "Alterations in Measures of Body Composition, Neuromuscular Performance, Hormonal Levels, Physiological Adaptations, and Psychometric Outcomes during Preparation for Physique Competition: A Systematic Review of Case Studies." Journal of Functional Morphology and Kinesiology, vol. 8, no. 2, 2023, p. 59.