Can Getting Lean Help With Boosting Testosterone Levels? Exercise Scientist Explains

The internet’s most famous exercise scientist, Mike Israetel, posted a clip discussing how leanness affects testosterone. Israetel shared a clip from his video where he reviewed and critiqued the methods preached by Kinobody. The famous fitness influencer claimed that the most important thing one can do to increase testosterone is to get lean.

While Mike Israetel criticized Kinobody, aka Gregory O’Gallagher, for several claims, he partially agreed with this one. “Not wrong. it will help unless you get too lean,” said the exercise scientist. However, that’s exactly what O’Gallagher recommended. The bodybuilding and fitness enthusiast explained that you need to get below 15% for a significant boost. Israetel didn’t agree.

The veteran bodybuilding coach said leanness and increased testosterone levels do not follow a linear, upward graph. Instead, the exercise scientist explained that “anywhere between 10% to 20%,” of body fat was the best for boosting testosterone. The PhD holder in sports physiology said different groups of people experience different results throughout that range.

Instead of following Kinobody’s advice and maybe sharing your health by going below 10%, Israetel encouraged experimentation. The exercise scientist explained that some people will see their levels boosted by 10 to 15% body fat. However, others may reach their optimal boost in the 15–20% body fat range. “You never really can tell,” said the Renaissance Periodization founder.

The veteran bodybuilder also didn’t agree with Kinobody’s following piece of advice. O’Gallagher explained that eating chocolate with raw honey helped him. The fitness influencer argued that doing so would boost the luteinizing hormone, a “precursor to testosterone.” While dietary choices help boost testosterone, Mike Israetel took issue with the specificity of the recommendation.

The exercise scientist explained that no peer-reviewed studies on such a claim existed. He also said that specific foods “almost never” have any meaningful impact on testosterone. However, Israetel explained some proven methods.

The exercise scientist’s list of testosterone-boosting habits

Mike Israetel listed seven things you could do to maximize your natural testosterone levels. Instead of unverified claims, Israetel explained that you should lead a healthy lifestyle and not indulge in harmful habits. Secondly, he recommended staying relatively lean. Israetel recommended a well-balanced diet with adequate protein, carbohydrates, and fat. He also warned that reducing either of the three macronutrients could result in testosterone levels taking a hit.

The exercise scientist advised people to weight train in a sustainable manner, not overtraining. Israetel’s fifth recommendation was to get enough sleep at night regularly. Poor sleep quality and quantity may have adverse effects on many things, including testosterone. Finally, Mike Israetel said you should have an involved social life and share positive relationships with those around you to reduce stress.

So, while getting lean helps boost testosterone, Mike Israetel explained its nuances. The exercise scientist also dispelled unproven claims and laid down the blueprint for what to optimize for ideal testosterone levels.