Testosterone is often associated with muscle building, but its importance extends far beyond that. For both men and women, this key hormone plays a critical role in energy levels, recovery, mental focus, and overall athletic performance – all things that runners and endurance athletes depend on.

In this blog, we’ll explore natural ways to boost testosterone through diet, sleep, strength training, and targeted nutrients.

Let’s dive in!

1. Optimize Your Diet

What you eat directly influences hormone production, including testosterone. Focus on these key nutrients:

Vitamin D

• Acts like a hormone in the body and is crucial for testosterone synthesis.
• Sources: Sunlight, eggs, salmon, and mackerel.
• Low sunlight in winter? Get your levels tested annually and consider a supplement. I personally take 5,000 IU daily during Colorado winters.

Zinc

• Supports enzymes responsible for testosterone production.
• Sources: Pumpkin seeds, lean meats, chickpeas, and shellfish.
• Zinc also boosts immune function, which is vital during intense training. I recommend supplementing 10 mg of zinc during heavy training seasons.

Magnesium

• Frees up bound testosterone, making it more available.
• Sources: Leafy greens, nuts, whole grains, and coffee.
• Magnesium Citramate is our go-to magnesium supplement.
• Magnesium also reduces inflammation and aids muscle recovery after long runs.

2. Prioritize Quality Sleep

Sleep is a free testosterone booster! Your body produces most of its testosterone during deep REM sleep.

• Sleep deprivation can lower testosterone levels by 15% in just one week.
• Aim for 7-9 hours of consistent, high-quality sleep.
• Consider a natural sleep aid if you need help falling or staying asleep.
• Tips:
  -Avoid screens an hour before bed (blue light disrupts melatonin).
  -Stick to a regular sleep schedule.

3. Add Strength Training to Your Routine

Strength training, especially compound movements like squats, deadlifts, and lunges, stimulates testosterone production.

• For runners, incorporating 2 days of strength training per week enhances muscle stability, prevents injuries, and boosts testosterone.
• Balance is key: Avoid overtraining, as excessive cortisol blunts testosterone.

4. Manage Stress

Chronic stress elevates cortisol, a hormone that lowers testosterone. Combat stress with:

• Yoga or meditation
• Deep breathing exercises
• Mindful recovery time

5. Watch Your Alcohol Intake

Too much alcohol, particularly beer and liquor, disrupts testosterone production and increases estrogen levels. This can hinder muscle recovery and overall performance. If testosterone optimization is your goal, limit alcohol consumption.

6. Try Testosterone-Supporting Herbs

Certain botanicals naturally enhance testosterone production:

• Ashwagandha: Reduces cortisol, creating an environment for testosterone production.
• Fenugreek: Inhibits enzymes that break down testosterone, keeping levels stable.
• Epimedium (Horny Goat Weed): Boosts testosterone and promotes blood flow through nitric oxide production.
• Tribulus Terrestris: Increases luteinizing hormone (LH), which signals the body to produce testosterone naturally.
• Men's Vitality is our go-to formula that combines the above, and several other testosterone-boosting natural medicines.  
• DHEA supports testosterone production in women really well. 

Conclusion

Maintaining healthy testosterone levels comes down to balancing the basics:

1. A nutrient-dense diet
2. Quality sleep
3. Strength training alongside endurance running
4. Managing stress
5. Moderating alcohol intake
6. Adding supportive herbs and nutrients

These natural strategies will keep your testosterone optimized so you can train harder, recover faster, and perform at your peak.

For more tips on supporting testosterone levels, check out this blog and this video on our YouTube channel.

Remember, testosterone levels drop 1% a year beginning in our 30's!