Ripped Abs, Veiny Arms, Defined Muscles... But Low Testosterone?

It is a prevalent and often inevitable phenomenon. This article delves into the reasons behind it and offers corresponding solutions.

The Quest for Single - Digit Body Fat

For numerous weightlifters, achieving single - digit body fat is like attaining the holy grail. Dropping below 10% body fat can give one a strikingly defined appearance. However, barring those who are genetically blessed, maintaining such leanness is an arduous struggle. With sufficient self - discipline, meticulous planning, and a high tolerance for discomfort, it might be achievable. Nevertheless, for the majority of us, this is not a sustainable "day - to - day" body fat level.

The Dilemma of Extreme Leanness

Multiple studies suggest that single - digit body fat may not even be a worthy long - term goal. While staying lean is advisable, the extremely "ripped" look should perhaps be reserved for special occasions. The issue lies in evidence indicating that body fat below 10% severely disrupts natural testosterone production. In fact, a man with a healthy testosterone (T) level can easily enter a hypogonadal state (T level below 300 ng/dL) once his body fat drops beneath 10%.

Great Abs, Low T: Research Findings

Research on this topic has examined competition bodybuilders, athletes, military personnel, and the general public. Here is a summary of the key findings:

• A review (Schoenfeld 2023) of several physique athlete case studies revealed that competitors who reached 6 - 8% body fat at the end of a pre - competition preparation period experienced a decline to hypogonadal testosterone levels.

• In a case study by Rossow et al., a drug - tested male bodybuilder was monitored as his body fat decreased from 14% to 4 - 5% over 26 weeks. Concomitantly, his testosterone level dropped from 922 ng/dL to 227 ng/dL.

• Irrespective of high protein intake and resistance training, men consistently exhibit a sharp decline in testosterone in the final 6 - 8 weeks of pre - competition preparation when their body fat is in the low single digits.

• NHANES data and cross - sectional studies demonstrate that men with very low body fat (8 - 9%) often have testosterone levels at the lower end of the reference range, while those with 12 - 18% body fat have higher levels.

• Testosterone suppression in men is highly prevalent and well - documented when body fat is below 8 - 10%, especially in the presence of concurrent calorie restriction.

• Studies in military training, such as Ranger School (characterized by high activity and low caloric intake), show that testosterone can drop by 50% when body fat approaches 8% (Friedl, 2000).

• Men with the same body fat percentage but adequate caloric intake often maintain normal testosterone levels, suggesting that energy balance and body fat jointly determine hormonal outcomes.

Causes of Testosterone Drop

The primary cause is the suppression of the hypothalamic - pituitary - gonadal (HPG) axis, which results from energy deficiency and low leptin levels. Additionally, restricted dietary fat can lead to low cholesterol availability for steroid synthesis, especially in the context of low body fat. Cortisol levels also increase during extreme leanness, counteracting testosterone production.

So, Stay Chubby for High T?

Certainly not. Excess body fat also leads to a decrease in testosterone. It follows a U - shaped curve: both very low and very high body fat can cause a significant decline in testosterone levels. The following is an estimation based on several combined studies:

What About Women?

The relationship between body fat and testosterone in women is not as distinct as in men, and there is no clear single "threshold" value.

Most research indicates that moderate fat loss in healthy women has a minimal impact on testosterone levels, and in some instances, it may even increase slightly. However, when body fat drops into the very low teens or single digits (particularly with sustained calorie restriction and high training volume), testosterone can decline along with other reproductive hormones.

For most women, maintaining a body fat level much below 12 - 15% for an extended period increases the risk of hormonal disruption, even if testosterone is not the first hormone to experience a significant drop.

But, But, I Wanna Get Shredded!

We understand. For a physique contest, getting shredded is often a necessity. And sometimes, it's simply exciting to shed some fat and reveal what lies beneath. Although it's a temporary state (or should be), the photos will last a lifetime, right?

So, how can one ensure continuous testosterone production during a drastic calorie - cutting phase? One straightforward approach is to take Longjack, also known as Eurycoma longifolia or Tongkat Ali.

Researchers consider Longjack a safe therapeutic option for men with low testosterone. Its effects are potent enough to support its use as an alternative to testosterone replacement therapy (TRT). Longjack boosts testosterone by synthesizing it, blocking its conversion into estrogen through aromatization, and stimulating testosterone production in Leydig cells. It also reduces the production of sex - hormone - binding globulin (SHBG), which "binds" testosterone and renders it inactive, thereby freeing up natural testosterone.

It is crucial to use the patented LJ100 variety. Additionally, a strong dosage formulated with Labrasol, a delivery technology adopted from the pharmaceutical industry that enhances bioavailability, is required. Omega - Man High Absorption Longjack (available for purchase on Amazon) contains the effective dosage (300 mg) of LJ100 and utilizes 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.