Optimal Body Fat for Testosterone: Why 11–12% Is Healthier Than Sub-10%

I used to think the goal was single-digit body fat.

That's what you see bodybuilders at.

It's what you hear all over social media: "This is how I stay sub 10% body fat year around" and "This is the diet to get to single-digit body fat".

I spent years chasing shredded abs, thinking it would unlock more energy, confidence, and testosterone.

There was even one summer when I had a photoshoot for which I was determined to get a six-pack. My only goal was to get as lean as possible to look great in the photoshoot, which was supposed to launch Brittney and my career as the next "model" couple.

And I achieved it.

The leanness part. I was super lean.

I failed at the modeling thing. It turns out I hate having my picture taken and being a model.

...and both Brittney and I hated the photos that were taken that day.

Not because they were bad photos but because I looked sick and malnourished.

It wasn’t until I got a little older and learned more about how that body fat percentage tanked my ability to build muscle, perform at the level I wanted to perform, and really be the best version of myself that let go of that extreme—and settled into a leaner, more livable zone— finally felt like myself again.

If you’re a busy dad or someone balancing all the demands of life while trying to get lean and thinks 10% is the goal, this post is for you.

Let’s break down what the research says, what social media doesn’t, and why aiming for above 10% body fat might be the healthiest thing you can do.

How Body Fat Affects Testosterone

It’s true that excess body fat—especially around the midsection—can lower testosterone. But going too far in the opposite direction is just as problematic.

Your body needs a minimum amount of fat to function optimally. It uses fat to produce key hormones—including testosterone. When body fat gets too low, testosterone production drops off hard.

A study published in The Journal of Clinical Endocrinology & Metabolism found that testosterone levels decline sharply when the body enters a state of low energy availability (Finkelstein et al., 2013).

This ties directly into what evolutionary anthropologist Herman Pontzer explains in his book Burn: when your calorie intake drops too low, your body doesn’t just “slow down”—it reallocates energy. Non-essential functions, like reproductive hormone production (testosterone), are dialed back so that critical functions like brain activity, immune response, and basic movement stay online.

Pontzer’s research on hunter-gatherer tribes like the Hadza shows that humans have a limited energy budget. And when that budget shrinks—due to excessive exercise, calorie restriction, or ultra-low body fat—something has to give.

That “something” is often your testosterone.

This energy trade-off is echoed in other research as well. Studies show that both high and very low body fat percentages are associated with reduced testosterone levels, forming a U-shaped curve (Tsai et al., 2013, Mulligan et al., 2006).

What Happens When You Get Too Lean

One of the most extreme examples of low body fat’s impact on male physiology comes from the Minnesota Starvation Experiment (1950), where healthy men were put on a semi-starvation diet. Their body fat dropped to about 5–6%. They became depressed, irritable, obsessed with food, and sexually unmotivated.

Modern studies echo those effects. Long-term dieting—especially when paired with intense training—has been shown to significantly reduce testosterone levels (Herbst & Bhasin, 2004).

And this isn’t just theoretical. In a detailed case study, natural bodybuilders preparing for competition experienced severe testosterone suppression as their body fat dropped to stage levels. One subject’s testosterone plummeted from 922 ng/dL to 132 ng/dL—a drop into clinically low territory—by the time he stepped on stage (Helms et al., 2014). This came alongside poor sleep, low libido, mood disturbances, and low motivation.

Even under perfect training, nutrition, and discipline, this level of leanness comes at a hormonal cost. And for everyday men—especially busy parents—it’s simply not a healthy or sustainable target.

...but I know what you're thinking.

5-6% isn't 10%

There's a big difference between the two.

Why Sub-10% Body Fat Isn’t Sustainable for Most Parents

You're right.

5-6% isn't slightly under 10%.

And saying, "This is how I stay under 10% body fat," could mean 9.9%

...but it still comes at a cost.

I have to say this upfront because I don't want this misconstrued.

8–10% body fat isn’t automatically dangerous.

Some guys can dip into that range temporarily without major issues.

But staying there or even your journey to get there?

That’s where the trade-offs start to add up—especially if you’re a natural lifter, a parent under stress, or just a human being who wants to enjoy your life outside of meal prep and macros.

Research backs this up. In one study on military personnel, soldiers under moderate calorie restriction and high physical stress maintained around 8–10% body fat. The result? A 65% drop in testosterone on average—even though they were highly trained and physically fit (Friedl et al., 2000).

Another study looked at natural physique athletes preparing for competition. These men were dialed in—training, eating clean, doing everything “right.” But as their body fat dropped into the 8–10% range, so did their free testosterone, sleep quality, and overall sense of well-being. Once they returned to a more sustainable offseason body fat level—around 12–15%—those issues improved (Tinsley et al., 2019).

So, no—8–10% isn’t inherently harmful. But if you’re a busy parent trying to balance work, kids, and sleep that’s already hit-or-miss… it’s a level of leanness that requires too many sacrifices, for too little return.

To stay there, you’d need:

• Precise calorie tracking

• High training volume and cardio

• Consistent, controlled sleep and stress

• Limited flexibility around food and social life

That’s hard to maintain even for a pro. For a dad with a full-time job and a toddler who still wakes up twice a night? It’s just not realistic.

It’s Not Just About Food or Body Fat

There’s another layer to this whole testosterone conversation that most guys miss—especially those trying to optimize hormones through diet and training alone.

Because even if you’re eating clean, training smart, and sitting at a “lean” body fat percentage… your testosterone can still take a hit from what’s happening in the background of your life.

One of the most surprising is overtraining—something that’s fairly common among busy, high-performing men who think more is always better.

When your training load exceeds your recovery capacity, testosterone takes a hit (which is also why we advocate for lower-volume training - see blog here).

Multiple studies have shown that overtrained athletes—especially endurance athletes—experience lower testosterone, higher cortisol, and symptoms that mimic low T: poor sleep, irritability, reduced libido, and stalled progress in the gym (Urhausen et al., 1998, Hackney, 2001).

This happens not because training is bad—but because your body sees under-recovered stress as a threat. And when the threat persists, it shuts down hormone production to protect energy for survival.

Speaking of stress and cortisol...

Stress...

(sigh)

...the thing we all kid ourselves that we have under control, but yet we still reach for the extra piece of candy, skip meals, wake up in the middle of the night, or even check our phone because we thought we got an important notification.

Buckle up for this one...

That's your body unconsciously signaling that stress and elevated cortisol is a problem.

Chronically elevated cortisol—the body’s primary stress hormone—interferes directly with testosterone production.

Whether it’s work pressure, financial stress, or the constant background tension of raising kids, your body doesn’t care. It reads all of it as a threat. Studies show that cortisol blunts testosterone at the testicular level, and chronic stress is linked to significantly lower T levels (Cumming et al., 1983, Gosnell et al., 2012).

The ego you've built up about your ability to handle stress is holding you back from the gains you want to see.

Then there’s alcohol.

Even moderate drinking can lead to lower testosterone and increased estrogen.

I can remember the first beer I ever had. It wasn't because I needed it. It was to look cool. To be percieved as cool. And over time I kept drinking because that was thing to do. It's what all of our friends did.

Now, I see people...adults, still trying to "be cool" by having "just one more".

They've never built the ability to have fun without alcohol.

Or they're using it solve for the stress problem we just talked about.

It messes with your liver, suppresses the HPG axis (the hormone-regulating system), and contributes to poor sleep and recovery—especially when it becomes a nightly routine (Sarkola & Eriksson, 2003).

Sleep is another big one.

You can be in the best shape of your life, but if you’re getting 5–6 hours of sleep a night, your testosterone will suffer. One study showed that just one week of sleep restriction dropped testosterone by up to 15% in healthy young men (Leproult & Van Cauter, 2011). Now think about what months—or years—of poor sleep can do.

I hate to be the bearer of bad news. There's no trophy that goes to the person who can get by with the least amount of sleep.

You're not too busy.

You're inefficient.

There's a difference. Some of the most successful people in the world have schedules that optimize their time and allow them to optimize their sleep because it matters so much.

There’s also the impact of disconnection.

More and more we are constantly isolated in this crazy social media and AI driven world. Especially as a parent you seem more like the chaueffer than the parent. You and your wife may feel more like cohabitants who's job is to work and keep little children alive than intimate partners.

But physical intimacy and social bonding are needed actually to raise testosterone.

You're welcome for this one ;)

That doesn’t mean you need to be having sex every day—but regular touch, laughter, and emotional connection all play a role.

...but you can translate that into whatever you need to and claim, "it's backed by science" and "it's for my health".

Studies show that intimacy and sexual activity are linked with short-term increases in T levels, while isolation and emotional withdrawal can lead to the opposite (Dabbs & Mohammed, 1992).

Finally, there’s your environment.

Endocrine-disrupting chemicals like BPA and phthalates—found in plastics, personal care products, and food packaging—are known to lower testosterone over time. You don’t have to live in a bubble, but being mindful about what you put on your body and in your food can make a difference (Meeker et al., 2009).

I know it sounds "woo woo", but it's true.

The little things around the house could be negatively impacting your hormones.

Then there's this...

The Social Media Trap: Shredded ≠ Healthy

Instagram and YouTube are filled with lean, muscular men who seem to be doing all the right things to get that coveted level of leanness.

But what you don’t see is what it took to get there:

• PEDs (including TRT)

• Temporary peaks for shoots

• Low energy and unstable moods

• Strict eating and isolation

Looking good in a photo doesn’t always mean feeling good in real life.

Every single person I see who continually makes the claim, "This is what I do to stay sub 10% body fat" is on some sort of PED or the scale they use is off.

One time, I took an InBody scan to measure my body fat, and it said 5%.

...I would be dead.

Not technically, but there's no way I was even close to that number. Scales just have a hard time measuring this time of thing.

However, I wouldn't say that this is the worst thing about social media.

I think we all kind of know most people are photoshopped or on drugs when they make these ridiculous claims.

...but it still affects us.

There has been a rise of the "alpha" man over the past decade. It could be a response to the cultural environment, but what's really happening is that social media is silently saying that every man should be everything at all times. You should be the 7 figure entreprenuer.

You need to be sub 10% body fat.

You need to have the nice car, go on nice vacations, have the big house.

...and I was able to achieve it with a pdf I made on Canva during my lunch break and for the price of 3 payments of $999 I can teach you how to have all of this (normally priced at $5k so it seems like you're getting a deal).

It doesn't matter what you do.

You're always comparing yourself to the alpha persona.

.....and it's exhausting.

So, what is the target to shoot for?

The body fat percentage and life that doesn't sound miserable nor require that you stab yourself with chemicals?

The Real Sweet Spot: 11–12% Body Fat

At around 11–12% body fat, most men:

• Have a strong-six pack and look athletic

• Maintain healthy testosterone levels that are optimal for building muscle

• Recover well from training

• Sleep better and have a stronger sex drive

• Can eat flexibly and live normally

This is the zone where your body feels safe.

It’s lean enough to build muscle and stay sharp—but not so depleted that your hormones crash.

And more importantly, it’s sustainable. You don’t have to sacrifice joy, energy, or social life to maintain it.

This is where I've lived the last few years. I have pizza every week with the family while why we watch Disney movies.

I train 4-5 times a week for 30-40 minutes and my strength numbers have never been higher.

I honestly feel at the top of my game.

I just did a volleyball tournament with a bunch of people half my age. I wouldn't have had the energy to keep up all day if my body fat was any lower.

...and I had my testosterone checked and it's in the healthy range.

A lot of that is because I value these habits.

What Actually Works: The Simple Way to Boost Your Testosterone

Here’s the good news: it’s not complicated.

First, aim for a lean but livable body fat range—about 11–15%.

It’s where you look athletic, feel energized, and still give your body the resources it needs to keep testosterone steady.

...and honestly, not that hard to maintain.

Every person is different and willing or unwilling to give up certain things to achieve this goal. So that's why I like 11-15%. It allows for all ranges of activities that could be deemed healthy...or moderately healthy.

Second, lift weights regularly.

Not as a punishment.

Not to burn calories.

But to send your body the message: “Stay strong. Stay useful.”

If you're using your workouts to burn off bad decisions you'll never see the results you're looking for. You'll be on the hamster wheel of frustration for the rest of your life.

Strength training tells your system that testosterone is still needed.

It’s one of the simplest, most reliable ways to naturally boost T levels—especially when combined with real recovery.

Speaking of recovery: sleep like it’s your job.

This is where your hormones reset. Where your testosterone gets made. One bad night won’t break you, but a string of 5–6 hour nights will. Protect your sleep the way you protect your workout routine—because without it, nothing else works.

Also, think about your nutrition and daily walks as ways to recover as well. These things fuel your ability to nourish a healthy body and recover as fast as possible.

Don’t ignore your stress, either.

Your body doesn’t know the difference between a missed deadline and running from a lion. Stress is stress—and chronically high cortisol tanks testosterone production.

You need an outlet. Period

That might mean walking without your phone, journaling, breathing deeply, or simply saying no more often. Choose whatever helps you decompress and process—not just white-knuckle your way through the week.

You're not less of a man because you can't handle everything that's coming your way.

In fact, the men who recognize their stress and find solutions for it are the men who create the legacy we all dream of leaving.

And finally: connect.

You weren’t meant to go at this alone.

Men are notoriously bad at this.

Touch, laughter, emotional intimacy—these are not soft luxuries. They are biological cues that tell your body, “We’re safe. We belong. We can thrive.” Studies show that even casual affection and social connection support hormone balance. And let’s be honest—what’s the point of all this effort if you don’t feel close to the people you’re doing it for?

Conclusion: Lean Enough to Thrive, Not Just Survive

Sub-10% body fat might look good on Instagram and it's becomes a badge of honor in the make believe world of social media

...but it doesn’t feel good in real life.

.....nor is it something you should be striving for.

You can be shredded, strong, confident, and healthy with an optimal body fat percentage is around 11–12%.

It’s where testosterone thrives.

It’s where energy returns.

It’s where your life becomes livable again.

Ready to Stop Chasing Extremes?

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