Sep 25, 2026 · 15 min · 10 segments
In this episode, I discuss what happens every time you drop 5% body fat as a man, starting from 30% all the way down to sub-10%. I cover what changes you'll notice, how you can expect to feel, and…
Chris WrightHost
If you're obviously higher than 30% body fat, everything I'm about to explain is going to still be the case and actually probably exacerbate that problem a little bit more, of course, if you've got even more body fat.
This is the obese territory, serious health risks and a place that you're going to want to sort this out ASAP.
around 30 body fat and you just continually keep staying there and not taking action and making any changes at some point you are going to have a health problem whether that's diabetes whether that's something to do with your heart a cardiovascular disease something will go wrong because this is not a healthy place for a guy to be Putting all that to one side, it's aesthetically also not a good place to be.
There's probably very little clothes that you can wear that you feel comfortable with.
And in terms of what's going on inside your body, you are going to have very high estrogen and low testosterone.
It's something called aromatization, which is where fat cells convert testosterone to estrogen via aromatized enzyme, which you don't want to be happening.
estrogen is a female sex hormone and this is why guys get the man boobs they have low energy they have low libido because their testosterone is low and this is going to be massively exacerbated at 30 body fat you're not going to feel good you're also probably going to be insulin resistant or you're going to have very high insulin resistance which means your cells stop responding to insulin Everything gets stored as fat.
Your body isn't able to use carbohydrates or energy as well and actually sufficiently put that towards muscle, put that to energy.
Essentially, you're going to probably experience more crashes, more sugar cravings, more hunger.
You're going to have that soft puffy look, probably going to have poor sleep, poor joint health.
I'm just being totally honest because this is realistically a position that you should be trying to get out of very quickly if you are around this 30% zone.
If you're obviously higher than 30% body fat, everything I'm about to explain is going to still be the case and actually probably exacerbate that problem a little bit more, of course, if you've got even more body fat.
This is the obese territory, serious health risks and a place that you're going to want to sort this out ASAP.
around 30 body fat and you just continually keep staying there and not taking action and making any changes at some point you are going to have a health problem whether that's diabetes whether that's something to do with your heart a cardiovascular disease something will go wrong because this is not a healthy place for a guy to be Putting all that to one side, it's aesthetically also not a good place to be.
There's probably very little clothes that you can wear that you feel comfortable with.
And in terms of what's going on inside your body, you are going to have very high estrogen and low testosterone.
It's something called aromatization, which is where fat cells convert testosterone to estrogen via aromatized enzyme, which you don't want to be happening.
estrogen is a female sex hormone and this is why guys get the man boobs they have low energy they have low libido because their testosterone is low and this is going to be massively exacerbated at 30 body fat you're not going to feel good you're also probably going to be insulin resistant or you're going to have very high insulin resistance which means your cells stop responding to insulin Everything gets stored as fat.
Your body isn't able to use carbohydrates or energy as well and actually sufficiently put that towards muscle, put that to energy.
Essentially, you're going to probably experience more crashes, more sugar cravings, more hunger.
You're going to have that soft puffy look, probably going to have poor sleep, poor joint health.
I'm just being totally honest because this is realistically a position that you should be trying to get out of very quickly if you are around this 30% zone.
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