Your High-Protein Diet Is Wrecking Your Physique. Here’s Why…

For years, I followed the high-protein mantra that dominates the fitness industry.

I was eating 190-230 grams of protein per day, believing that more protein meant more muscle.

But something felt off.

I didn’t feel my best.

My energy was low, my libido wasn’t great, and cutting body fat felt harder than it should.

At the time, I chalked it up to just the grind of getting lean.

But as I dug deeper, I realized something that changed everything.

Too much protein was killing my free testosterone—and holding back my physique.

The Eye-Opening Study That Changed Everything

I cut my protein levels several years back because I found it was easier to hit a calorie deficit when I didn’t obsess about protein.

• It was easier to get lean.
• I was able to gain muscle.
• I actually felt better, had more energy and slept better.

But I didn’t have any concrete evidence that less protein was better.

That all changed roughly three years ago.

A 2022 meta-analysis[1] that looked at 27 studies proved my instincts were correct.

The Key Findings

• High-protein low-carb diets significantly decrease testosterone
• The decrease in testosterone is substantial.
• High-protein low-carb diets increase cortisol levels

Here’s a quote[2] from the lead researcher, Joseph Whittaker.

“We found that whilst low carbohydrate diets had no effect on testosterone, high protein diets caused a large decrease in testosterone (approximately 37%). This is very significant, as such a large decrease would give the average man medically low testosterone (hypogonadism).”

He’s saying that high protein diets can give men medically low levels of testosterone!

The higher-carb, moderate-protein group crushed the high-protein group in every critical metric.

• 30% higher total testosterone
• More free testosterone
• Lower cortisol

This is when it all clicked.

Most of the guys pushing ultra-high protein diets are on steroids.

Which means they can get away with training more, eating lower carbs and fats, and still growing.

For naturals, this is a hormonal disaster.

My Transformation: Lowering Protein, Skyrocketing Testosterone

Around 23-24 years old, I decided to go against the grain.

Instead of forcing down 200+ grams of protein, I deliberately lowered my intake to around 110-130 grams per day.

• My libido shot up—even while cutting
• I got leaner and more muscular effortlessly
• My testosterone levels skyrocketed

In my old YouTube videos, you can literally see the transformation between 22 and 24.

I was eating less protein—and my physique became sharper, fuller, and stronger.

Why Too Much Protein Backfires for Naturals

Here’s what people don’t tell you.

1. Protein is only important until you have enough.

If you’re eating 50-70g per day, more will help.

But after a certain point, more protein has zero added benefit—and can actually hurt your hormones.

2. Too much protein reduces free testosterone.

High-protein diets raise sex hormone-binding globulin (SHBG), which locks up free testosterone.

Excessive protein also increases iron and ferritin, further raising SHBG.

3. High-protein diets force you to cut carbs or fats—both of which are crucial for testosterone.

Carbs blunt cortisol, fuel training performance, and optimize recovery.

Fats are the building blocks of testosterone production.

Cut either one too low, and you tank your hormones.

This is why natural competitors crash their testosterone before shows—they eat ultra-high protein (220g+), cut carbs and fats, and their hormones plummet.

The Sweet Spot: How Much Protein Do You Really Need?

For optimal muscle growth and testosterone?

The ideal protein intake is 0.82g per pound of GOAL body weight

Prioritize carbs and fats after hitting protein needs

If you weigh 175 lbs and cutting to 165 lbs, 130-140g is enough.

If you’re bulking, use your target lean weight for protein calculations.

My Optimal High-Testosterone Diet Setup

Here’s what works insanely well for me:

First meal (afternoon, post-fast):

• 40-50g protein
• Plain Greek yogurt with collagen protein
• Fresh fruit
• A small treat (optional)

Dinner (feast-style meal):

• ~14oz of lean meat
• Potatoes & veggies OR tacos with cheese & guac
• ~80g of carbs, plenty of healthy fats

*Bonus: On intense training days, I may sip essential amino acids (EAAs) during my workout for added recovery—but I don’t go crazy with extra protein.

And yes, I still eat pizza sometimes, if I want it…

I’ll just keep protein lower that day.

No stress.

Final Takeaway: Eat Smart, Not More

Protein is important—but only until you hit your needs.

Beyond that, higher carbs and fats will make you stronger, more anabolic, and leaner year-round.

If you’re a natural lifter, stop following diets designed for guys on gear.

• Prioritize hormone optimization over just mega-dosing protein
• Watch what happens when you eat smarter

You’ll feel better, perform better, and look your absolute best.

Talk Soon,

Greg O’Gallagher