Ep. 244 - Does Your Body Composition Affect Your Testosterone Levels? (ft. Eric Trexler)
Oct 16, 2023
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Dr. Eric Trexler examines the impact of macronutrient changes and body composition on testosterone levels. Topics include the relationship between fat & carbohydrate intake and testosterone, the effects of caloric restriction and adiposity on hormone production, and the misconception that high adiposity impairs muscle growth.
Different macronutrient intakes impact testosterone levels, with low-fat and low-carbohydrate diets associated with lower testosterone levels.
Body fat levels play a significant role in testosterone levels, with higher adiposity leading to lower testosterone levels.
The process of getting lean can result in challenges such as decreased testosterone levels and psychological changes, requiring support for overall well-being.
Contrary to popular belief, higher levels of adiposity do not necessarily hinder muscle building, as individuals with higher body fat levels can still effectively build muscle.
Deep dives
The Impact of Macronutrient Intake on Testosterone Levels
There have been several meta-analyses that examine the relationship between macronutrient intake and testosterone levels. One meta-analysis focused on low-fat diets and found that fat restriction was associated with lower testosterone levels. Another meta-analysis explored low-carbohydrate diets and found that lower carbohydrate intake was also associated with lower testosterone levels. Additionally, a meta-analysis on caloric restriction showed that aggressive caloric deficits led to decreased testosterone levels. Overall, the evidence suggests that a moderate macro nutrient distribution with adequate calorie intake is the most optimal for maintaining testosterone levels. It is important to note that while these dietary factors can influence testosterone, the magnitude of the effect is relatively small and may not have substantial physiological impact.
The Influence of Adiposity on Testosterone Levels
Adiposity, or the amount of body fat, plays a significant role in testosterone levels. Higher levels of adiposity are associated with lower testosterone levels due to increased conversion of testosterone into estrogen in adipose tissue. As individuals decrease their body fat percentage, testosterone levels typically increase. However, when individuals reach extremely low body fat levels, testosterone levels can decrease significantly. The relationship between adiposity and testosterone is not linear, and there is considerable variation among individuals. Factors such as genetics and overall body composition may contribute to this variability.
Psychological and Physiological Challenges of Getting Lean
The process of getting lean can lead to various psychological and physiological challenges. Individuals may experience increased anxiety, uncertainty, and changes in behavior as they approach low body fat levels. Physiologically, there may be a decline in testosterone levels, which can result in decreased energy, libido, and overall well-being. Additionally, extreme caloric deficits combined with very low body fat levels can further exacerbate the decline in testosterone. It is important for individuals engaging in the process of getting lean to be aware of these potential challenges and to seek support and guidance to maintain overall health and well-being.
Myth: Adiposity Negatively Affects Muscle Building
Contrary to popular belief, higher levels of adiposity do not necessarily have a negative impact on muscle building. Despite theories suggesting that excess body fat may hinder hypertrophy due to factors such as lower testosterone, inflammation, and insulin sensitivity, empirical data does not support this notion. Multiple studies and a participant-level meta-analysis have shown that individuals with higher adiposity can still build muscle effectively. While excessive body fat may have other health implications, muscle building potential is not necessarily compromised.
The relationship between body fat and muscle growth
The podcast episode explores the idea that excess adiposity does not interfere with muscle growth in response to resistance training. A meta-analysis of individual raw data from various studies showed that individuals with higher body fat levels had a similar potential for hypertrophy compared to leaner individuals. Additionally, those with higher body fat had a greater likelihood of losing fat while achieving the same level of hypertrophy. Factors such as energy availability and engagement in resistance training counter the mechanisms often associated with excess body fat blunting hypertrophy.
The importance of energy availability and resistance training
The podcast highlights the significance of energy availability in relation to muscle growth. While shredded individuals or those in a caloric deficit may struggle to build muscle due to limited energy stores, individuals with higher body fat levels have a greater availability of energy. This means that they may not face the same constraints in engaging in energy-intensive physiological processes like muscle growth. Resistance training also counteracts mechanisms commonly associated with high adiposity, such as impaired insulin sensitivity and chronic inflammation.
Factors influencing testosterone levels and their implications
The podcast discusses the relationship between testosterone levels and various lifestyle factors. While small fluctuations in testosterone may not significantly impact muscle growth and performance, maintaining adequate levels of testosterone is important for overall well-being. Factors that may influence testosterone levels include body composition, macronutrient distribution, sleep quality, physical activity, and micronutrient status. While increasing testosterone should not be the sole focus, implementing behaviors that support optimal testosterone levels, such as a balanced diet, sufficient sleep, regular physical activity, and adequate micronutrient intake, can have a positive impact on overall health and performance.
The new co-host of Iron Culture, Eric Trexler, is back with another (monster) episode. In this episode we take a look at everyone's favorite hormone, testosterone.
Specially, Dr. Trexler examines the role of maconutrient changes on testosterone levels. How does fat & carbohydrate intake impact a person's testosterone?
We also explore body composition differences and how this can have an even larger impact on one's testosterone. Lastly after sharing the not so pleasant realities of dieting and experiencing low testosterone symptoms, Eric shares key points for maintaining a healthy level of testosterone.
00:00 Reading comments: the people know what they like (Eric)
Smith 2022 Examining the effects of calorie restriction on testosterone concentrations in men: a systematic review and meta-analysis https://pubmed.ncbi.nlm.nih.gov/34613412/
24:53 Interpreting the effects of protein on testosterone during carbohydrate restriction
32:34 Relationship between adiposity and testosterone
