BOOST YOUR TESTOSTERONE LEVELS AS A RUNNER, BURN BELLY FAT FASTER! Sage Running Tips

hello and welcome back to another training Talk I'm

your

host

sage

cannon a trainer at Sage gaining calm we're going to talk about

testosterone

levels

and monitoring some blood profile

levels

mainly hormone levels in

your

distance learning and how that could influence the performance what it means to you, let's start off right, so it's no secret that as a man, as you get older around the age of 20, your

testosterone

will peak probably in your 20s and then it will start to go downhill, It's all downhill from there in your 20s, naturally, testosterone decreases with age in men and that's a problem because it's natural, but testosterone helps with recovery with muscle growth, sex drive, metabolism. ,

burn

ing that body fat, and as you age, testosterone decreases.

It becomes more of a risk to recover quickly from hard workouts and again it will depend on the type of training and the workouts performed as well as lifestyle factors like diet and I'm not going to lie, genetics aren't important either and with diet we found you could turn some of your genes on and off and really change your hormonal profile if you're eating healthy, you know, but also the types of workouts you're doing, so you know, lifting weights in the gym, doing strength work more explosive, building muscle mass changes your Testosterone fluctuates throughout the day, just when you wake up in the morning it is usually highest and starts to rise.

It could go up and down quite a bit over the course of the day, so there are these variations, but what we see. With endurance athletes, specifically distance

running

, what I'll talk about is when you run very high mileage, when you do this, you know, 20 mile long runs, 20 mile long runs, marathon training, sprint training. ultra marathon, it's really hard on the body, it's really hard on the body and overall it will lower your testosterone levels, yes free testosterone, your total testosterone levels will be lower because your body is going crazy and you know that I am not going to lie.

I started

running

a hundred miles a week, 160K a week when I was 20 years old and that was over 13 years ago. Now I'm 33. Now I'm about to turn 34 in a couple of days. I'm not a young man. I'm not a young man. I feel very similar to how I used to feel. When I was in my twenties, although I feel like I'm 21, probably the maturity level could be even lower now, but you know, as you get older, these are considerations and you can't fight age, age is just a number that will not define completely. you and we have trained many athletes, coach in E and I, it is exhausting that they improved in their marathon and PR when they were in their 30s, 40s and even 50s, it does not mean that everything is going to go downhill with their race performance. still crushing PRS at a much older age than me, especially if you run lower ages or start with lower mileage and mileage is a big thing here because with professional

runner

s,

runner

s who are really trying to reach their goal. peak performance in a marathon, you know you start running over 100 km a week, 60 miles a week and you will start to see diminishing returns with risk of injury because it will start to increase and then if your testosterone is decreasing because you are running a hundred miles per week, your injury risk is also at risk, as is your recovery, being able to recover from hard workouts, infrequent runs, and then on the other hand, you're probably not lifting a ton of explosive weights in the gym, doing bench press and stuff. really heavy weights to build muscle mass because you still want lean muscle, right?

My arms are naturally very thin in life, but I don't want to develop them. I don't want them to be heavier because for my sport of distance running, a pro, you don't want that deadlift, right, Kip's jockeys don't look around to develop their biceps and bench press max, but if you I like to do that, if you want to stay healthy and I think health and longevity are some of the key reasons why I do this sport I want to be healthy It's good to have a balanced approach to rebounding with your diet, but also the balanced approach of lifting weights in the gym, exploring explosive exercises a little bit more and then also doing that long slow distance cardio, that endurance base that you're going to need to be successful in distance running and as I always say, as you know, I ran my marathon prf sub16 when I ran one hundred and twenty miles a week, before I ran up to 150 miles a week. that when I was 20 I ran a lot of one hundred and forty miles a week I generally do less mileage now this is not very healthy it's not very healthy to run that high mileage for a long time I'm not going to lie if I wanted to be healthy I probably run up to sixty miles a week, a hundred thousand a week and not just doing 10K half marathons - dirt half marathons on manicured golf courses is actually the right thing to do, so don't twist myself up or injure myself if I want to be healthy but I'm not.

In sport just for health, I do it for the passion of doing an ultramarathon distance, a marathon distance, the achievement and I think that in general it is very healthy to get these cardiac benefits and exercise to improve blood flow, but still. I realize you need that balance, so monitoring testosterone levels monitoring all my blood levels and this is a sponsor hashtag. Add an escape blood test. Comm is the company I use. I am a sponsored athlete for them, but they have a very complete analysis. Try to get it. I had the gold panel done twice this summer and fall to monitor my relative levels and one of those things is the training tolerance score, which measures some of your hormones, like total testosterone number, and basically, in a nutshell, after having done it. a collapse at the Comrades Ultra Marathon in May.

I tried to run the Mont Blanc marathon three weeks later in June, I collapsed there. I trained a tunnel spring for the Rotterdam marathon and did many runs training quite high mileage. I was totally beaten. I needed to get back home to Boulder reset the system start doing high intensity interval training high intensity hill repeats reduced my mileage but I did it in part because I got the blood test results from my calm athlete and his Coates He had 10 years to get a discount, he is an athlete. blood test, calm down, Naughton, there is no my forehead, but I had the test on July 16.

I was training for Sierras and the whole next mountain race, Goal's first in Chelsea, and they recommended me. Hey, you know your testosterone numbers aren't stellar. right, my total testosterone was 589, I think that's nanograms per deciliter, so 589 isn't a horrible number, but it's not where we want it, they say reduce your mileage, you know, don't always run 100 miles a week, maybe try running 7080 miles per week. week I focused on higher intensity intervals. I think I needed that for my form anyway from an efficiency. I started doing X bar deadlifts in sand and bought a hex bar at home.

I only did the X-bar deadlift. I only worked on glute activation. Activation of the hamstrings. main muscle. groups in the legs with a full body type of core training and I was able to run very well at Sierra's Adal and then even better a month later at the Pikes Peak Marathon here in Colorado, placing second behind Kilian Jornet and just after Pikes Peak got my I. I ran another extensive gold panel test on the athlete's blood work. Calm down, testosterone levels increased to 708 nanograms per deciliter, so 589 one month - 708 and the next month the total testosterone numbers also improved other numbers.

I mean, I'm always checking b12 and iron and vitamin D, they make really helpful recommendations and you know okay, take some vitamin D, avoid more sunlight, but you also know you're eating it with omega-3 fatty acid. because you knew it's a type of fat-soluble vitamin, right? b12. Make sure you always get enough when training at high altitude. I was training a lot at altitude for Pikes Peak and I also put a lot of stress on my body to form red blood cells. Right? You guys increased the particle count. Cells are formed, so monitoring red blood cells counts the oxygen carrying capacity of the blood, but then testosterone numbers because you want to make sure that you can absorb the training well and you don't want to get injured and what we see by far. of distance runners it's not just because their testosterone is going down, it can usually be dietary factors, lifestyle, stress factors, cortisol is another hormone, the stress hormone they check in this comprehensive blood test with your tolerance score to training, as you can see on the screen. but you know that could cause injuries, skeletal muscle injuries, many people understand you, low bone density, you suffer from stress fractures, low bone density, stress reactions, the metatarsal could be a femur, we have even seen knee problems, joints, we've seen, you know. plantar fasciitis achilles tendonitis all tendonitis is very muscle strain calf muscle tear calf hamstring tear micro tears tendonitis right all over could be in your knee could be in your plantar fasciitis post common real tib all these types of blood injuries from overuse because you are not able to absorb your training or you have pushed yourself too hard too soon and your body just couldn't handle it the moment we start doing difficult reps on hills and you feel something strange or a sudden impact or a blunt injury. which are the only ones I've had in my 20-year career as a year-round runner.

I only had one overuse injury that kept me out for no more than two weeks at a time, so I was very lucky, knock on wood. Somewhere in there, um, but I think a lot of that is tied to training moderation, your balance and your training, and then trying to eat healthy, eat healthy, because diets will affect your genetics or your genetic predisposition, how your Genes are turned on and off to a certain extent. In addition to things like sleep, obviously, sleep is a huge component that decreases other life stresses, whether you know, work, family, balance, the types of shoes you wear, the type of equipment, you have the type of surfaces on the ones you train on soft surfaces, better than on hard pavement.

Usually concrete and asphalt, so you know, track surfaces are run on treadmills, but the balance that I made to really change these testosterone numbers and it wasn't just to reduce the mileage a little bit, I'll get the mileage back. because I think I'll run a sub for Nineteen marathon again. I need to run at least 900 miles a week. I'm not going to stop doing that to achieve peak performance in the marathon. In general, the higher the mileage you can drive, the better, but that doesn't mean it's the healthiest range. It doesn't mean it's going to make your testosterone go up, it'll probably go down when you start running super high mileage, but the other thing I wanted to balance with muscle activation, glute activation, hamstring activation or the hex bar deadlift I was also doing something. more explosive stuff doing well hill sprints high intensity hill sprints even 1015 second flat out hill sprints, but I was also doing a lot more types of vo2 max style interval training one minute two minutes, you know, repeats of kilometers on the track on the right six to eight times per kilometer, a pace closer to 5 km, 400 meter repeats on the track, working on that economy of speed, but also on that explosive power to increase that stride power , that stride length, we're just going to help you with your speed and it's all part of a balanced multi-level approach, you know, a five-page theoretical training approach, but I was also mixing core days and arm days, so when I say arm days I basically get one of Sandy's 15 pound dumbbells, I get two of them and I want any Chand and I'm doing this right.

I'm doing the running motion or doing some little bicep curls. Correct curls for girls by doing some arm presses. Nothing crazy. I don't even have to go to the gym to do it. I could do it at home. I only do it for about five minutes every other day and then do a max set of max push-ups. I can usually do 3035 pushups to the end. I know it's not very impressive, but I just do one set of max push-ups. -oops and then I do some core, I might do some sit-ups, some eight-minute ab moves, check out the andis trainer channel for more workout videos, but work on that core, that corestrong, it's not just the stomach muscles, it's also the hips and glutes. but more explosive quick movements with the hex bar deadlift, it's about moving fast, we do two or three sets of only five or six reps and with the Douglas hex bar, you have to do it with correct form, but it's that explosive power blocking the one that gets those glutes activated hamstrings activated in college we used to do some bench press and stuff like that it's not a running specific move but you know doing push ups is great too anything that's more explosive and involves some of your muscles could help increase those hormone levels to more ideal ranges and get away from simply not having much power as an athlete, you want to be an all-around powerful athlete and if you want to lift more weights in the gym, you know it's me. everyone says that's healthier, right, it's healthier if I want to be healthy again.

I would run less mileage. I would do more speed work. I would run shorter distances and probably go to the gym three times a week and lift a lot more. With the upper body I don't really lift with the upper body, other than those little practical exercises with dumbbells and push-ups, but you know, that's what we do for a strong core specific to running, but also to maintain those levels Hormonals under control and in mind. you know, thanks to athlete blood tests for their sponsorship again, if you check them out, the link in the description below to that website.

I got the gold panel. I have done all kinds of vitamin and mineral tests, as well as blood cell counts. They do all kinds of testing so it's great to monitor that and see that change over time and you'll see that it directly correlates to my performance in some of my best races this year, well they were my best races this year so far, It was Sarazen's whole Pikes Peak transition after having such bad races. Early spring and being able to see that quantitative change in the data with free testosterone or total testosterone numbers was really refreshing to see, as well as blood cell counts and keeping your vitamin and mineral status up to date. , so thank you very much. for your support here again enter code Sage 10 for discount, hope your results are going well comment below any information you have about your health, things you may have seen with your testosterone numbers again, a final note on testosterone, The reason why it is such a big problem is that it is a banned performance-enhancing drug.

When you see elite sponsored athletes, they get arrested for taking testosterone, they usually take, you know HGH or EPO and you know other things, but it's a big change as far as recovery goes. why you see people testing positive and tested for controlled drugs and why it is a performance enhancing drug that is strictly prohibited, especially if you are competing for money and a livelihood like I am, so don't take extra testosterone , it is against the rules, it has the correct WADA code in world anti-doping, but because it is so important, it is very important for that quick recovery, especially if you are doing long distance races.

I mean, we see sprinters take on people in the Tour de France for carrying cyclists, but you know it helps so much with that muscle power that it could really improve performance and that's why it's important that you don't get too low and exhaust yourself at the same time. As you train over time and as you get older it's a consideration so that's my complaint on that, thanks again. To watch it, press the subscribe button if you like these types of videos. I will be blogging more training talks for what I will train next. I didn't announce the rest of my upcoming races for this year for next year, thanks again developer.

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